The Best Life Blog

Move of the Week: Empty Bottle Exercise

Although this exercise sounds like something that may happen at a bar at happy hour, it's a move that actually helps strengthen the muscles of the shoulder. In particular, it works the supraspinatus, one of the four muscles that make up the rotator cuff. (If you're a baseball fan or have ever watched a game, you've probably heard of the rotator cuff, as injuries to this area commonly plague pitchers. And the muscle that's most often affected is the supraspinatus. Note: You don't have to be a baseball player to suffer this injury; your risk for rotator cuff injury increases with age.)

Unfortunately, many of the arm and shoulder exercises people do, including lateral raises and front raises, don't target these muscles. To strengthen your supraspinatus, try this move:

 

• Start by holding light dumbbells (two, three or five pounds) in each hand. Allow your arms to hang at your sides with your palms facing your body.

• Rotate your arms in toward your body so your thumbs are pointing in toward your legs. Keep your arms straight.

• Slowly raise both hands up simultaneously at a 135-degree angle (halfway between straight out to the side and directly in front of you), keeping your thumbs pointed toward the ground as though you are emptying out bottles.

• Stop when your arms are even with your shoulders

• Return to starting position. Do two sets of 10 to 12 repetitions.

Read SeeJaneCookBob and Win!

Last week, we told you about The Best Life's own version of Julie and Julia—SeeJaneCookBob. (Check out last week's blog to learn more.) Jane is nearly halfway through her experiment of cooking all of the recipes in The Best Life Diet Cookbook. So far, the rookie chef has learned a lot about healthy eating, cooking and herself!

If you haven't checked out Jane's blog yet, you should stop by soon. Not only is it fun to follow her progress and learn which recipes become her favorites, but you can also score some cool prizes. Jane is now offering a weekly prize to one lucky follower chosen at random over the next 13 weeks. And, at the end of her experiment, she'll be giving away a goodie bag!

So become a follower, enjoy her honest reviews of Bob's recipes (she's not affiliated with the Best Life, so her opinions are a true reflection of her own tastes) and possibly win some prizes!

In the Kitchen with Sidra: Steam Things Up

If steaming brings to mind images of soggy overcooked vegetables or mushy fish, then it's time to brush up on your technique. This cooking method is super-healthy—most of the nutrients are retained during the process of steaming and you don't need to add extra fat or calories (from oil or butter, for instance). Not to mention, cleanup is a cinch. And, if you do it correctly, you end up with an ideal texture to your favorite foods.

To steam food, use a large pot with a tight-fitting lid. Turn a smaller ovenproof bowl or pie tin upside down and place it inside the pot. Fill the pot with water so it nearly reaches the top of the upside down bowl or pie tin. Place an ovenproof plate on top of the bowl or pie tin, and cover the pot. Bring the water to a boil. Place your food on the plate and reduce the heat so the water is at a simmer. Leave covered (except when checking to see if your food is cooked) until cooking is complete. The best way to tell if a food is done is by touch, using either your finger or a sharp knife—food should be tender enough to eat but not mushy. Be sure to check your food often because it does cook quickly, and a matter of minutes can result in overcooked food.  Also make sure that there's water remaining in the steamer and the pot is not dry. And finally, remember the steam is hot, so be careful when removing the lid and the food. (Note: You could also buy a metal basket for steaming or use a bamboo steamer.)

Approximate Cooking Times for Steaming
Broccoli: 4 minutes
Carrots (sliced): 3 minutes
Green Beans: 4 minutes
Spinach: 2 minutes
Cauliflower: 4 minutes
Eggplant (sliced): 7 minutes
Leeks (sliced): 7 minutes
Salmon: 7 to 10 minutes, depending on thickness
Cod: 5 to 7 minutes, depending on thickness
Chicken Breast: 12 to 15, minutes depending on thickness

A great way to finish off food after steaming is with a sprinkle of salt and pepper and a drizzle of olive oil, fresh herbs or lemon juice.

The Rookie Diaries: The Big Sleep

I normally have a pretty easy time getting to sleep, as long as my white noise machine is on high (drowning out the street noise) and the light from the streetlamp is sufficiently blocked by my dark curtains. I'm lucky in that I rarely suffer from insomnia, which, on the rare occasions that I have, I've come to realize is a waking nightmare. (It rates right up there with slamming your finger in a car door, food poisoning and the airline losing your luggage on vacation.)

After the occasional night of tossing and turning, I pay a heavy price the next day: It takes me twice as long to do any task, I graze on carbs all day (my body misreads fatigue as hunger), and I'm too exhausted to go to the gym. I've resorted to over-the-counter sleep medicines in the past—or popped a Benadryl or Dramamine to force drowsiness—but I don't like the spaced-out feeling I have the morning after.

So last week, when I hit a patch of sleeplessness, I decided to go the all-natural route and test out five non-drug versions of sleep aids. Here's how I fared with each one. (Note: You should always check with your doctor before trying any type of sleep aid, including those below, because certain substances used to treat insomnia can worsen some medical conditions, such as depression or high blood pressure.)

Monday night: L-theanine, an amino acid found naturally in green tea. (I used the brand Sleep by NatureMade, which also contains lesser amounts of melatonin and chamomile).
The experience: After popping a pill an hour before bedtime, I felt drowsy enough to skip my usual reading-before-sleep ritual and turn out the light. It may have been a placebo effect, I admit, but I truly felt sleepy, and not in a "whoa, I've been drugged" way. It was a very mellow, gradual settling in. I woke up once during the night, and felt totally normal upon waking in the morning.
Snooze rating: 4.5 (on a scale of 1 to 5, 5 being the best)
What the science says: Ironically, studies show that L-theanine actually improves mental alertness and focus. But it also reduces the stress response and slightly lowers heart rate. So if stress is what's keeping you up, it may be a good antidote.

Tuesday night: Lavender aromatherapy
The experience: Although I LOVE the scent of lavender, I found that it proved a bit invigorating—not something I needed right before going to sleep. In lavender's defense, I will say that I associate the scent with a trip I made to the lavender fields of the San Juan Islands (Pelindaba Farms is a must-see), which included hiking. Also, if aromatherapy became a regular, bedtime ritual, it might have more of a sedating effect. The good news: I did end up sleeping through the night—perhaps its sedating powers kicked in after I eventually dozed off.
Snooze rating: 3
What the science says: It puts mice to sleep, calms crying babies, and helps depressed college insomniacs…so not sure why it didn't really help me. This is one sleep aid I will definitely try again, as there appears to be zero downside.

Wednesday night: Melatonin, a natural hormone that's part of our sleep-wake cycle. (I used CVS brand melatonin, 5 mg—CVS is one of the brands that passed Consumer Labs' testing, showing it contained the amount it claimed on the label and had no lead contamination.)
The experience: I was excited about trying melatonin because it has been getting a lot of buzz lately as an effective sedative—especially for those with jet lag (it helps shift your circadian rhythms to match your time zone). I'm happy to report it was a success! And I don't think it was a placebo effect—I actually forgot that I'd taken the pill and suddenly found myself nodding off. I slept through the night and woke up refreshed.
Snooze rating: 4.5
What the science says: The science is strong on melatonin, though some people have reported dizziness and anxiety. Because melatonin is a hormone, you should definitely check with your doctor before taking it, especially if you're pregnant or nursing or taking medication for a mood disorder. Also, if you take blood pressure medication, melatonin may increase it.

Thursday night: Counting sheep
The experience: I remember trying this as a kid and thinking "this is so dumb and boring" but I have to admit it did have a sedating quality. I got into bed, shut my eyes and started picturing fluffy white sheep (yes, the Serta sheep came to mind—the power of advertising!) with numbers shorn into their white fleece, jumping over a fence—just as clichéd as you'd imagine. I barely got up to 35 before I lost consciousness. The trance-like quality and repetition helped to keep my mind from wandering, although I doubt it would have been as effective if I'd been in the throes of a full-on attack of insomnia (in which case I would probably want to strangle the sheep).
Snooze rating: 3
What the science says: Believe it or not, the folks at the University of Oxford in the UK have studied this! Their conclusion: It's a baa-baa-ad idea. They deem it too boring to really be effective at taking your mind of the running thoughts that could be keeping you from falling off.

Friday night: Valerian, herbal extract from a plant by the same name. (I used Nature's Way, 800 mg, one of the few brands that passed Consumer Labs test—more brands than not failed because they either didn't contain what they claimed on the label or they were contaminated with the heavy metals cadmium or lead.)
The experience: It had no effect, but that's not surprising—most of the studies showing Valerian works as a sleep aid found that people had to take it at least four weeks before seeing any results.
Snooze rating: 1
What the science says: It has some potential if you can stick it out for the four weeks. But some side effects have been reported, including excitability and heart disturbances. It also may interact with other sleep drugs and alcohol. Considering all this, and the fact it takes so long to work, it's probably not the first choice you should consider.

If you're having sleep issues, definitely contact your doctor for help—getting a good night's sleep is key to overall wellness, maintaining a healthy weight (it keeps your fullness and hunger hormones in check) and having the energy to live your best life! The Best Life Diet advocates that you stop eating two hours before bedtime, which will help you sleep better because your body won't be kept up by digesting a big meal. Also, don't drink caffeine after 2 in the afternoon or so.

Let me know if you have any suggestions for all-natural sleep aids! In the meantime, sweet dreams!

Our Must-Have of the Week: Healthy Alternatives for Favorite Treats

While it's OK to indulge in treats occasionally, it's also nice to have healthier craving-stopping alternatives that you can enjoy more often. Here are some of the foods I turn to when I want a lower-calorie substitute for some of my favorite higher-calorie splurges.

Instead of: French Fries
Try: Roasted cauliflower. You might be a little doubtful about this trade, but give it a try. You'll get the crispy-crunchy texture that you enjoy with French fries, but with significantly fewer calories. Chop cauliflower into florets, toss with olive oil, salt, and pepper, and roast at 400 degrees until golden and crispy (about 30 to 45 minutes), stirring once. It will be crispy on the outside, tender on the inside and you can even eat it with your hands like fries.

Instead of: Cheese Pizza     
Try: Pita pizza. I always keep a good marinara sauce and two percent mozzarella on hand so that I can get that pizza flavor without having to dial for delivery. Spread marinara sauce on a six-inch whole-wheat pita, or on two halves of a whole-wheat English muffin or half of a bagel. Then, top with mozzarella, a dash of Parmesan, and some fresh basil and Italian seasoning. Broil or bake until cheese is melted and enjoy!  

Instead of: Bagel with Cream Cheese
Try: A two-ounce whole-wheat frozen bagel (like classic Lender's whole wheat) spread with reduced-fat cream cheese. You can even add a side of fruit and still come in at about 160 calories and 4 fat grams less than the typical bagel store calorie bomb.

Instead of: Potato Chips with French Onion Dip
Try: Popchips or baked potato chips dipped in low-fat plain yogurt seasoned with onion and garlic powder.

Instead of: Chunky Premium Full-Fat Ice Cream (like Ben & Jerry's)
Try: One quarter of a sliced banana, 1 teaspoon chopped walnuts, and 1 tablespoon mini chocolate chips mixed into ½ cup Edy's Slow Churned Light Vanilla ice cream. At 200 calories, this homemade Chunky Monkey saves you 100 calories (with less than half the saturated fat) over the original.

Instead of: A candy bar
Try: Three dark chocolate Hershey's Kisses and a cup of tea with steamed fat-free milk. Candy bars can be tough to portion–even if you intend to eat 1/3 of the bar, the other piece is still there to tempt you. Instead, I opt for Hershey's Kisses, which are much easier to portion since they're small and individually wrapped.

Just Say No!

It's not always easy to say no, but when it comes to your health and weight-loss efforts, it's an absolute must. And it goes beyond simply turning down tempting foods—it's also about not overextending yourself. After all, when you say yes to too many things, you leave little time for taking care of yourself. Learning how to say no when something interferes or conflicts with your healthy intentions will help you reach your goals quicker. Not sure if you can do it? Check out the scenarios below and learn how to say no politely and effectively.

Scenario one: Co-workers want you to go to Happy Hour after work, but you were planning on hitting the gym.
How to say no: Give an honest but brief explanation of why you can't make it. Be sure that you're clear that you will not be joining them, but if you genuinely have an interest in participating in the future, say so. Tell your co-workers, "That sounds like a lot of fun, but I have a date with my trainer. Let me know in advance of the next Happy Hour and I'll see if I can make it." If you're not able to attend after-work events, suggest getting together over lunch. And if you're just not interested, a simple 'no thanks' should cut it.

Scenario two: Your kids are begging for sugary cereal and candy at the grocery store.
How to say no: Explain why they can't have these things—tell them that whole-grain cereals will give them energy to play all morning while sugary treats will leave them feeling tired and cranky. Then move on. Taking your kids to the grocery store can be a great opportunity to teach them about healthy eating.

Scenario three: You and a few girlfriends are at the movies and they suggest sharing buttered popcorn, soda and chocolate.
How to say no: Once again, a quick "no thank you" should do the trick. While you may be tempted to say yes to fit in with the rest of the group, remember that it's dark in the theater and no one will be paying attention to who ate what. If your pals push you, just be consistent with the "no thank you's" and remind yourself that once that movie starts, the whole issue will be completely forgotten.

Scenario four: Your partner wants you to hang out at home and watch TV on Saturday morning, but you know if you do, you'll likely end up skipping your workout.
How to say no: Be completely upfront about why your workouts are important to you. Tell your partner, "I'm going to head out for a walk now because when I walk, I feel better about myself and am in a better mood for the rest of the day. We can watch TV when I get back."

The Best Life Meets Julie and Julia

Before Julie and Julia hit the big screen last year, giving Meryl Streep her 16th Oscar nomination, it was a 2005 New York Times Bestselling book. And even before that, it was a simple blog written by Julie Powell, a frustrated temp who decided to add some spice to her life by challenging herself to cook her way through all 524 recipes in Julia Child's cookbook, Mastering the Art of French Cooking. It seems that Bob Greene now has his own version—SeeJaneCookBob.

One of the Best Life team members stumbled upon the blog, written by Janetta Boone, a certified personal trainer living in Seattle. It chronicles her adventures as she works her way through Bob's The Best Life Diet Cookbook. The daughter of a college nutrition professor and granddaughter of a caterer, 'Jane' has had minimal cooking experience. "I'm a healthy eater, but I usually eat bland and basic stuff, like oatmeal, beans and eggs," she says. Some of the 178 recipes in The Best Life Diet Cookbook will be a no-brainer for the rookie chef, but others will test her kitchen mettle.

So far, she has completed 56 recipes—and she has learned a lot about cooking and eating healthfully. "I've discovered that there's a healthy substitute for whatever you may be craving. And I've finally learned what it feels like to be completely satiated after eating a healthy, balanced meal," she says of Bob's recipes. Jane's husband, Andrew, has been enjoying her experiment, and surprisingly, her two-year-old son Miles is also a willing participant.

Follow Jane's progress and see which Best Life recipes become her favorites at SeeJaneCookBob. (Note: Janette is not affiliated with The Best Life, so all her recipe reviews are a true reflection of her own taste buds!)

Move of the Week: Wall Sit

There are tons of great ways to tone and strengthen the lower body—but often times, people limit themselves to one or two moves, like squats or lunges. Break out of a workout rut by throwing in some new moves. A great lower-body exercise to try: The wall sit. You don't need any equipment, so you can do it anywhere—from your home to your office to your hotel room, if you're traveling.

Wall sits are considered an isometric exercise—one in which the joint angle does not change against a set resistance. Essentially, you're in a fixed position (there's no movement, lifting or pushing, as with other strength training moves), using resistance either from an immovable object, like with an isometric bicep exercise, where you'd put your arms underneath a desk with your palms up and try to push up against it), or holding the muscle in a static position, as you do in a wall-sit or plank. Although the muscle is contracted during these types of exercise, it doesn't change length because there's no movement. Isometric exercises are a great complement to lunges and squats, moves that strengthen and improve endurance by working the muscles through a complete range of motion. Check out the video below or the following instructions to learn how to do a wall sit.

• Find a wall that's bare that you can lean against. Start with your feet shoulder-width apart about two feet away from the wall.

• Press your shoulders, upper and lower back, and rear end into the wall—not so hard that you feel like you're pushing through the wall, just enough for some support.

• Slowly slide down the wall, bending your knees until they form a 90-degree angle. Basically, it's like you're sitting without a chair. Similar to the squat or lunge exercise, you do not want your knees to cross over your toes. Try to keep your lower legs perpendicular to the ground.

• Raise your arms in front of you or drop them to the side; avoid using them to press into your quads, as this makes the move easier and does not fully engage the quadriceps muscles.

• Hold for 20 to 30 seconds, and work your way up to 60 seconds. Repeat twice.

FACEBOOK PROFILE: Garlic

Basic Information
Birthday: April 19, National Garlic Day, is the day to celebrate the veggie that's probably more than 5,000 years.

Current City: Garlic is grown throughout the world, but China produces the most.

Family Members: Relatives include onions, shallots, leeks and chives.
 
Personal Information  
Fans: Chefs love garlic, an essential cooking ingredient that's used in a variety of dishes, from tomato sauce to hummus to Asian-style stir fry. Nutritionists and those watching their weight are also fond of the veggie because it adds a lot of flavor to dishes without adding any fat. Even doctors like garlic because it contains organosulfur compounds, which, among other things, rev up the body's own antioxidant defense system, helping to fight off cancer and to thin the blood, reducing the risk for dangerous blood clots.
 
Favorite Activities: Besides warding off evil vampires (Edward Cullen and his "vegetarian" family excluded), garlic loves to be roasted. Roasting garlic results in a more mild taste than raw. To roast, try this technique:

Heat oven to 375 degrees. Separate heads of garlic into individual cloves, leaving the papery skin in tact. Place garlic on a sheet pan and lightly coat with vegetable oil cooking spray. Cook until cloves are soft, about 20 minutes. Once garlic has cooled, remove the skin from the garlic. Cut the cloves in half lengthwise and remove the small sprout near the top of the clove using a knife. (The sprout can be difficult to digest and is sometimes bitter.)  Use garlic immediately or store in a refrigerated air-tight container for up to a week.

Favorite quotation: "You can never have enough garlic. With enough garlic, you can eat The New York Times." —Morley Safer

Rookie Diaries: A Fun Way to Jump Start Your Fitness

Last Thursday, at Crunch gym in Union Square, I had the kind of workout my inner eight-year-old would find "radical!" (That's how hip third graders talked when I was a kid.) It's called Boing with Kangoo, and it's like doing old-school aerobics wearing 21st-century boots with springs. The trick isn't balancing; balancing is the easy part, at least while you're in motion (it's harder to balance standing still). The work—and the fun!—is in the bounce and in getting height while you do the moves. Because each boot weighs a couple pounds, you're essentially strength training as you're doing cardio, so it's really a two-for-one workout, and the kind my body sorely (emphasis on sorely) needed.

I can't remember the last time I sweat so much, and I swear my heart rate shot up to Mach 10. I consider myself to be in decent shape, but I had no idea how much more potential there was for me to push myself to the limit, especially when the charmingly persuasive instructor (I'm talking to you, Mario!) won't let you sit it out during the sped-up Lady GaGa portion of the routine. I also had no idea how tall and svelte a pair of Kangoo Jump boots can make you feel and look. (Warning: Taking them off will make you feel short and dumpy for a little while.)

Want to see how it's done? Mario Greene, the aforementioned, totally cut Kangoo superstar and teacher of Crunch's NYC Boing with Kangoo classes did a demo just for the Best Life blog. Check out the video below to watch him bounce and hear about the fitness benefits: Core strength, posture, aerobic capacity, muscle tone, and more.

 

Boing Kangoo is a growing trend: Crunch fitness gyms in New York and Miami offer the classes, and free-form groups are popping up (no pun intended) across the country. Aficionados actually jog outdoors in them! You can log on to Kangoo Jumps to check out their events page and see if there's a meet-up in your area, or to order the boots and bounce on your own.

Regardless of whether you can find Kangoo classes in your area, I would encourage anyone to sign up for a different-from-the-norm fitness class at least once a month or so, even if you're not a class person. Here's why: Our muscles become used to our routine workouts, and once they adapt, they're not working as hard. Trying a new sport or class will keep things interesting, work different muscles (or work the same muscles in different ways) and take you to the next level. Exercise should never feel too easy—if it does, it's not really exercise anymore, and it's time to switch things up.

Thanks to Crunch fitness and Mario Greene for injecting some fun and fitness into my week and reminding me what it feels like to really work it!