The Best Life Blog

The Danger of Detox Diets

Janis Jibrin — Fri, 20 Nov 2009 06:00:00 GMT

Detox diets, programs that are supposed to help "cleanse" your body and peel off pounds, have been around forever. Of course, they become a little more popular around the holidays. It's almost as if these programs offer you a clean slate. But don't be deceived—like any other quick fix, detox diets don't work.

First off, you don't need detoxifying unless you've been poisoned by lead or another substance. Your liver and kidneys do a great job of filtering out toxins. (This is true for healthy individuals, but not for those who have a serious medical condition, such as kidney failure or liver disease.)

Second, any weight loss you do achieve is usually temporary. That's because no matter which type of detox diet you try (and there are more than you can probably count!), you're usually not taking in enough calories to survive beyond just a few days or weeks. For instance, the Master Cleanse (which Beyoncé Knowles famously tried to get ready for her role in the movie Dreamgirls) is basically a liquid fast; some versions are based on fruit. Aside from avoiding solid food, many plans also ban alcohol and caffeine. Even though you're eating very little, some plans come with a high price tag for supplements, powders and herbs.

More importantly, these plans can take a real toll on your health. Cutting out entire food groups and reducing your calorie intake drastically can cause electrolyte imbalances, which can trigger dizziness, arrhythmia and even death. The disruption of normal eating patterns can cause diarrhea or constipation. Some detox diets recommend colon cleansing, which can perforate the colon, sometimes lethally. Other plans recommend chelation therapy—taking in chemicals that bind and eliminate metals in your body. But not all metals are toxic: You need iron and calcium for instance, and eliminating these from the body can be debilitating.

If you really want to lose weight and get in shape, there are plenty of healthful ways to go about it. I'd suggest reining in calories (1,500 calories is low enough for most women; 1,700 is low enough for most men) and cutting out fried foods, sodas, and other sugary foods for a few days or weeks. Drink plenty of water and get out there and move your body. Hey, this is starting to sound a lot like the Best Life plan.

Haute Potato

Willow Jarosh — Thu, 19 Nov 2009 06:00:00 GMT

Baked potatoes became food non grata during the low-carb craze, and they've been working hard to rectify the situation ever since. I personally recommend potatoes to my clients for a couple reasons.

They're loaded with nutrients. A small Russet potato has nearly twice the potassium of a small banana, less than 10 milligrams of sodium, and over two grams of fiber. A small sweet potato packs in nearly four grams of fiber and well over 100 percent of the Daily Value for vitamin A. Nutritional benefits aside, I love potatoes simply because they make hot, hearty dinners easy.

A small baked potato (sweet or Russet) provides about the same calories and carbohydrates as a slice of whole-grain bread, so I recommend my clients think of them as a bread-alternative. Not that bread is bad—I love a good piece of whole-grain bread or two with toppings (like peanut butter) or turned into French toast. But, sometimes it's nice to have some variety!

The next time you're in need of a speedy, hot dinner, try a pizza potato. Top a baked potato with marinara sauce, a crumbled grilled veggie burger (or cooked ground turkey breast), and part-skim mozzarella. You can also make a fiesta potato by topping a baked sweet potato with black beans, reduced-fat Monterey Jack cheese, a dollop of plain low-fat yogurt and salsa. Also, consider putting any of the fillings you prefer in your sandwiches on top of a baked potato—you might be surprised by how easy it is to change a cold lunch option into a warm and filling dinner.

For more healthy-eating ideas, visit TheBestLife.com.

It's Squash Season!

Sidra Forman — Wed, 18 Nov 2009 06:00:00 GMT

You'll find a number of different squashes—like butternut, acorn and spaghetti—at grocery stores and farmers markets right now. And it seems that each year, I find a new variety that I've never tried before. Each kind offers something different. For instance, butternut lends itself to sauces and soups. Acorn squash is great roasted in slices or stuffed. And I use spaghetti squash like pasta. Here's my favorite squash recipe right now:

Spaghetti Squash with Onions and Olives
Makes 4 servings

Prep time: 10 minutes
Total time: 45 minutes

INGREDIENTS
1 spaghetti squash
Vegetable oil cooking spray
1 onion, sliced
1/4 cup chopped black olives
1/8 teaspoon salt

DIRECTIONS
1. Heat oven to 375 degrees.

2. Cut spaghetti squash in half and remove seeds. Coat with vegetable oil spray and cook cut-side down on a roasting pan until soft, about 30 minutes.

3. Coat onion with cooking spray, place on roasting pan and place in oven with squash. Cook until browned, about 15 minutes.

4. With a fork, carefully remove skin from squash and discard; make sure to keep strands of flesh intact. Mix squash, onions, olives, salt and pepper to taste together in a large bowl.

5. Return mixture to an oven-proof dish, turn oven to broil and broil until the top is browned, about 5 minutes. Serve.

Nutritional Information
1 serving
Calories: 110
Protein: 2 g
Carbohydrate: 23 g
Dietary Fiber: 1 g
Sugars: 1 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 79 mg
Sodium: 196 mg

For more healthy recipes, check out TheBestLife.com.

Michelle's Training Update: Going By Feel

Michelle Hering — Tue, 17 Nov 2009 07:43:00 GMT

My general workout routine is to choose a different form of cardio every month. This method works for me because I tend to get bored and it doesn't seem to be as challenging if I do the same type of exercise over and over. It’s my own personal challenge to see how much I can improve throughout the month. During my workout on Wednesday, I realized that I concentrate too much on the determined speed or resistance on the machine vs. how I feel.

I would have never known this except I went to the gym with a friend and we were chatting with each other—and I realized I was talking a lot more than I should be able to had I been exerting the right amount of effort.

How hard is hard enough? Bob recommends working out at about a 7 on a rate of perceived exertion scale that goes from 1 to 10. I realized during my workout the other day that I have strayed away from how my body feels when I exercise. I tend to focus on the numbers on the machine's console (calories burned, incline, pace, minutes passed, etc). During the spring and summer when I exercise outside I naturally rely on how I feel—without a set speed or resistance, like I see on the elliptical, treadmill or stair climber during the fall and winter.

From reading Bob's recommendations, I realize that I should be able to talk with short choppy sentences but not carry on a effortless chat. I was surprised because I always felt that I was getting a good workout, but I guess I have increased my endurance and to really push myself the last two weeks of the month I am going to really concentrate on how I feel and try to avoid getting caught up with the speed or resistance on the machine.

Next I’m going to try throwing my towel over the display and really tuning into how my muscles and breathing feel during my workout. For more of Bob's tips check out the articles at www.thebestlife.com.

Snack Attack

Heather Jones — Mon, 16 Nov 2009 05:00:00 GMT

The snack aisle is hardly the place for healthy shoppers to linger. If you load up your cart with the oh-so tempting boxes and bags of chips, pretzels, and cookies, you're just asking for trouble. Not only are these kind of snacks low in nutrients, they're also high in calories. These tips, from my ebook The Grocery Cart Makeover, will help you find ways to satisfy the munchies without ruining your diet.

Chips and pretzels
Sweet potato chips, packed with vitamins A and C, are a health cut above plain old (white) potato chips. And pretzels with at least some whole grain (100 percent whole grain pretzels are nearly impossible to find), offer more nutrients and a nuttier flavor than regular pretzels. Keep in mind, however, that you're not getting fewer calories in these snacks—just more nutrients—so have your chips or pretzels with a sandwich, veggie burger, or other healthy entrée, instead of straight from the bag to keep from overdoing it. Look for sweet potato chips and multi-grain pretzels with no more than about 150 calories, 1 gram of saturated fat (no trans fat) and 150 milligrams of sodium in a one-ounce serving.

Popcorn
Popcorn, a whole grain, can be a very smart snack depending on the type and amount of oil it's made with. Look for brands with no more than about 150 calories and 1 gram of saturated fat and no trans fat (or partially hydrogenated oil) per serving; check the label, as popcorn servings range from two to five cups. (Smart Balance Popcorn Light Butter and Smart 'n Healthy varieties bear the Best Life seal of approval.) Also, opt for ones that are lower in sugar and sodium.

Crackers
Whole-grain crackers run circles around their bland, white-flour counterparts. Not only are they higher in fiber, they're also crunchier and more flavorful. Look for 100 percent whole grain crackers with at least 3 grams of fiber, no more than about 130 calories, 1 gram of saturated fat (no trans fat) and 200 milligrams of sodium per one-ounce serving.

Cookies
It's tough to find 100 percent whole-grain cookies, but they offer so much more than empty-calorie, sugar-filled cookies. Look for cookies with at least some whole grain, and no more than around 150 calories and 2 grams of saturated fat (no trans fat or partially hydrogenated oil) per one-ounce serving. Chocolate chip cookies can have up to 3 grams of saturated fat because the type of saturated fat in chocolate (stearic acid) doesn't raise cholesterol.

For more healthy-eating tips, join TheBestLife.com.

A Word on Winter Weight Gain

Bob Greene — Fri, 13 Nov 2009 06:00:00 GMT

If it seems like your pants fit more snugly during the winter months, you're not imagining it. Studies show that the average person gains just a little more than a pound from September to March; with the majority of that weight gain occurring from mid-November to mid-January.

That may not seem like a lot of weight, but there are two things to keep in mind: First, weight gain can add up over time, so you have to be sure to keep track of your weight to prevent large gains. Secondly, research suggests that these pounds tend to stick around—most people don't lose them during the spring and summer seasons. There's no need to worry, though. As long as you know the causes and easy ways to ward off extra weight, you can make it through the season with your figure—and your goals—still intact.

'Tis the season. Pecan pie, coconut custard pie, sugar cookies, eggnog—the holidays are filled with our favorite, and yes, fattening, foods. It's OK to enjoy these treats during the holidays, but be sure to watch portions. And if you're doing the cooking, try creative ways to lighten up your favorite recipes.

Workout woes. Cold, snowy weather and fewer daylight hours can make exercising a little more difficult. Research shows that we tend to be less active when it's cold outside. But there's no need to skip your workouts simply because it's a little chilly. As long as you dress right (layer your clothing, wear a hat and gloves, etc.) and practice smart safety strategies (wear reflective clothing, carry a flashlight, steer clear of busy streets), you can exercise outdoors even during the colder months.

Sun down. Getting enough sunlight can help regulate mood, but many people report feeling down or more depressed during the winter because there are fewer daylight hours. For many, the solution is to turn to food. I'd recommend making the most of whatever daylight hours there are: Try to get up early and exercise outside before work. Or take a quick stroll during lunch. You'll reap the benefits of a workout and spending some time in the sun.

It's biological. There may actually be a biological mechanism that causes us to pack on extra pounds in the winter. This could date back to our ancestors when extra body fat helped keep people warm during the cold months and ensured their survival in case of a food shortage. It's important to know that your weight naturally fluctuates, and that's OK.

My advice: Figure out a weight range that you're comfortable with that takes into account your body's natural cycles. As long as you're within that range, don't stress. If your weight climbs out of that zone, simply get back to the habits that helped you lose all summer long, including keeping a food log and eating three meals and a snack or two. After all, there's no reason you can't enjoy the holidays and stay healthy!

For more great weight-loss advice, check out TheBestLife.com.

Get Your Daily Dose of Vitamin D

Stephanie Clarke — Thu, 12 Nov 2009 06:00:00 GMT

You've probably heard a lot about vitamin D (aka, the sunshine vitamin) lately. Actually, because we can make some in our bodies with exposure to sunlight, it's not even really a vitamin, but rather a hormone. Getting enough vitamin D is important for many body functions, including proper calcium and phosphorous absorption to help keep bones and teeth healthy.

Currently, the recommendation is to get 400 IU per day. However, recent research suggests that we may need more, and the recommendation may be increased in the near future. That's because low vitamin D levels may increase the risk for certain diseases, like diabetes and multiple sclerosis, and 400 IU might not be enough to offer protection from these conditions. (Be sure to check with your doctor before taking more than the recommended amount of vitamin D.)

Below, I've outlined the four ways we get vitamin D. Keep reading to learn how you can get more of this key vitamin.

1. Get some sun. You need at least 10 to 15 minutes of direct sun, without sunscreen (which prevents any vitamin D from being made), two to three times a week to make enough vitamin D. For people living in northern latitudes, the wintertime provides a challenge because the sun is not strong enough for the skin to make enough vitamin D. Plus, dermatologists warn against any exposure to the sun without sunscreen. The bottom line: It's not realistic for most people to get enough vitamin D this way.

2. Go fish. Fish like salmon, mackerel, sardines, and tuna are not only loaded with omega-3 fats, but they're also some of the few richest natural food sources of vitamin D. Salmon ranks highest, with about 90 percent of your daily vitamin D needs (360 IUs) per 3.5-ounce serving. Mackerel, sardines, and tuna are also great sources with just slightly lower amount per serving.

3. Eat fortified foods. A cup of milk (fat-free or one percent is best if you're watching fat and calories) provides 90 IU of vitamin D. Some brands of yogurt, orange juice, and cereals have also been fortified with vitamin D; check labels to find the D content of these foods.

4. Take a supplement: If you can't get enough vitamin D from your diet and you don't get out in the sun much, a supplement can help. Most multivitamins and calcium supplements offer 400 IU, so you could take either one of these. If you are an older person (as you age, you don't absorb vitamin D as well and you're more at risk for osteoporosis) or dark-skinned (the darker your skin, the less vitamin D you make in your skin), doublecheck that you're getting enough from your diet and/or supplement.

For more on healthy-eating, check out TheBestLife.com.

The Marvelous Mushroom

Sidra Forman — Wed, 11 Nov 2009 06:00:00 GMT

Mushrooms are a great addition to many recipes, especially this time of year. Not only do they taste great with early fall vegetables, such as fall squash, cooking greens and root vegetables, but they're also low in calories and fat and are loaded with B vitamins and minerals.

I love to marinate mushrooms, and you can do this with any type of domesticated mushroom, such as shiitake, crimini, portabella or white. I like to marinate a mix of several mushrooms and keep them in the refrigerator to add to salads or use as a condiment. Try this recipe to whip up a delicious batch of marinated mushrooms.

Marinated Mushrooms
Makes 4 servings

Prep time: 5 minutes
Total time: 5 minutes

INGREDIENTS
4 cups sliced mushrooms (any variety of cultivated mushroom)
1/4 cup fresh lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1 tablespoon chopped chives or other herb

DIRECTIONS
1. Place mushrooms in a large bowl and mix with lemon juice. Let sit for 20 minutes.

2. Drain juice. Add oil, salt, pepper to taste and chives. Serve on its own, as a side or mixed into a salad, or store in the refrigerator for a few days.

Nutritional Information
1 serving
Calories: 49
Protein: 2 g
Carbohydrate: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Total Fat: 4 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 4 mg
Sodium: 294 mg

For more great recipes, check out TheBestLife.com.

Michelle's Training Update: Updating My Fitness Wardrobe

Michelle Hering — Tue, 10 Nov 2009 07:30:00 GMT

It is definitely time to update my workout gear! If you're anything like me, you also use "older" shirts and shorts as exercise wear. I have never been one to keep up with the latest fashion. Instead, I always chose to display my latest achievements—such as Race for the Cure 5K, Answer to Cancer 5K, and the Red Cross - Hurricane Katrina 5K—on T-shirts. I wear them around the gym, in front of people who appreciate the work and dedication it takes to run in races. My tees are a great marketing tool for causes I feet strongly about.

However, this last weekend I went through my drawers and realized that my T-shirts are showing a lot of wear and tear. I decided I should go out and buy some new gear. Just like wearing a new outfit on the first day of school, I'm hoping the new clothes give me an added boost of confidence.

My pants and shorts are in pretty good condition, but I decided to donate a few of them because they were just a bit too big and holding onto clothes that no longer fit is not a good way to let your old self go. I prefer to spend money on races when I know the majority of my money is going to a good cause, so I can't imagine I will spend a lot at a local running store. But I'm excited to get a few long-sleeve cool weather pieces and some new running shoes.

Even more than shopping, I'm excited to see what winter time races are available for me to run in the coming months! I'll probably stick to exercising on the stair climber machine and doing yoga for the month of November, then pick up running again in December. By January, I should be ready to run in my first 5K of the year.

No matter what cute and comfy athletic apparel I purchase in the coming weeks, the T-shirt I will receive when I run my first 5K of 2010 will be my biggest motivator to keep fit as the weather changes. It's funny how something like that can make such a big difference! What are the little things that inspire you?

Become a Dairy Devotee

Beth Sumrell-Ehrensberger — Mon, 09 Nov 2009 05:00:00 GMT

I've never been a big fan of dairy. When I was little, I gave my mother a fit about drinking milk. And even now, if given the choice, I would honestly rather have something else. But everyday I dutifully put forth a big effort to squeeze in calcium-rich dairy. Trust me, I've tried every excuse to dump dairy from my diet, but the calcium along with the other benefits are just too enormous to ignore.

If you're one of those people who likes (or can tolerate) dairy, lucky you—keep up the good work. Just be sure what you're eating and drinking is fat-free or low-fat; doing so cuts out what you don't need (calories, fat and saturated fat) while leaving intact all that you do (vitamins and minerals like calcium).

But if you're like me and need a little extra encouragement to do dairy, it's definitely worth your effort. Here's why: Not only can dairy help build bone mass and strong teeth, but studies show that it can also cut the risk for hypertension, obesity, kidney stones and colon cancer. Plus, because dairy products contain a good amount of protein, eating or drinking them can keep hunger at bay. When you're watching your weight, that's a major plus.

On average, adult men and women need 1,000 milligrams of calcium per day (older men and women need more—1,200 milligrams per day). While it's true that you can get calcium from non-dairy sources, the richest and most easily absorbed sources are straight from the cow. A cup of milk provides 250 to 350 milligrams of calcium, a cup of low-fat yogurt contains 300 to 400 milligrams, and one ounce of cheese about 200 milligrams. (Non-dairy sources like soymilk, canned fish with bones and fortified OJ can add calcium to your diet, but for some of those foods, only 25 percent of the calcium is used by the body.)

There are unlimited ways to add dairy to your diet: A nonfat latte, yogurt and fruit parfaits, smoothies made with yogurt and milk, even cheese toast in the morning, just to name a few. It doesn't matter which one you choose, as long as you get your three (or four if you need 1,200 milligrams of calcium a day) dairy servings in each day.

For more healthy-eating advice, check out TheBestLife.com.

Picture Perfect Portions

Janis Jibrin — Fri, 06 Nov 2009 06:00:00 GMT

What's a reasonable portion of pasta? Mashed potatoes? Broccoli? If you're not sure, join the club! Thanks to out-sized restaurant portions, giant cookies, muffins and other baked goods, king-sized candy bars and all the other huge portions out there, it's hard to know what a serving looks like. But learning to keep your portions in check can help you cut calories and reach your goal weight.

You don't have to be a portion pro to figure out serving sizes, though. In fact, you don't even need measuring cups, spoons or a scale. Simply use everyday items to size up your servings. Take a look at the chart below, from The Weight-Control Information Network, to help put portions into perspective.

Serving Sizes

1 cup of cereal = a fist

1/2 cup of cooked rice, pasta, or potato = 1/2 baseball

1 baked potato = a fist

1 medium fruit = a baseball

1/2 cup of fresh fruit = 1/2 baseball

1 1/2 ounces of low-fat or fat-free cheese = 4 stacked dice

1/2 cup of ice cream = 1/2 baseball

2 tablespoons of peanut butter = a ping-pong ball

For more healthy-eating advice, check out TheBestLife.com.

A Toast to Toaster Ovens

Willow Jarosh — Thu, 05 Nov 2009 06:00:00 GMT

I'd never owned a toaster oven before I went to graduate school. When I moved into my apartment in Boston, my new roommates used a toaster oven (instead of a conventional toaster) for toasting English muffins, bread, etc. Then, when I moved into my current apartment in New York City, my roommate also had a toaster oven, but she does much more than simply toast bread with it—she actually bakes, roasts, and broils in it! After watching her create meals for one or two in the tiny oven, I started using it myself—even making a batch of cookies in the toaster oven.

If you don't currently use a toaster oven, hopefully this blog will give you a few reasons to start. First, you can bake small items in a toaster oven without producing the heat that a full-sized oven does. This means that in the summertime, your air conditioner doesn't have to work overtime to cool the kitchen. Toaster ovens also use a lot less energy than their full-sized counterparts, which saves you on your monthly electricity bill!

These mini ovens are also teen-friendly. While you might not trust your teen to remember to turn off the regular oven when they're done, most toaster ovens turn off automatically when their timer goes off. And, of course, there are my two favorite reasons: Toaster ovens are easy to clean and they heat up very quickly.

For more time-saving cooking tips, visit TheBestLife.com.

Amazing Apple Cider

Sidra Forman — Wed, 04 Nov 2009 06:00:00 GMT

Apple cider is the celebratory drink of the fall. Warm on a chilly day or cold during an Indian summer, it's hard to pass on at least a taste. This may be the one time of year and the one drink where I break my hard-and-fast rule: Don't drink the juice—eat the fruit.

I'm acutely aware of all available cider because my daughter is always drawn to cider stands at every farmers market, roadside stand and regular market that we visit. If you do decide to enjoy some, make sure to go for cider that is unsweetened and unfiltered. Also, I enjoy cider only in the fall when apple season is at its peak. I like to serve my apple cider warm and mulled in the evening or later afternoon. In addition to the delicious taste, it will make your whole house smell great. Give it a try!

Mulled Cider
Makes 8 servings

INGREDIENTS
1/2 gallon apple cider
2 cinnamon sticks
1 teaspoon nutmeg
Zest of 1 orange
2 whole cloves

DIRECTIONS
Place apple cider in a medium-sized heavy saucepan over medium heat. Add the remaining ingredients and bring to a simmer. Turn heat down to low and allow cider to cook for about 20 minutes. Strain and serve.

Nutritional Information
1 serving
Calories: 119
Protein: 0 g
Carbohydrate: 30 g
Dietary Fiber: 0.5 g
Sugars: 27 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Calcium: 21 mg
Sodium: 8 mg

For more healthy, tasty recipes, check out TheBestLife.com.

Michelle's Training Update: Finding The Balance

Michelle Hering — Tue, 03 Nov 2009 07:32:00 GMT

Yesterday I went to the gym and had a great workout. I did a 30 minutes on the stair climber, and performed 10 strength training lifts.

Then today, I went to a yoga class. I felt amazing as I left the studio, but it was a different kind of post-workout glow—not the same feeling as after yesterday's cardio step workout and strength session.

I thought about the difference between the two and this is what I discovered. The gym allows me freedom to go whenever I want, I can choose between a number of pieces of cardio equipment as well a variety of strength training exercises. On the other hand, the yoga studio gives me an opportunity to let my mind relax, and I don't have to think about what I want to do next as my yoga instructor will tell me.

In yoga, as I'm working on stretching muscles (that I forgot I had and definitely didn't know were so tight!), my focus is redirected. I concentrate on myself versus the world outside. I leave both places—the yoga studio and the gym—feeling tired, uplifted, stronger and overall happier than when I first walked in the door.

I am so excited that yoga is a part of workout routine now because allowing a new practice into my life allows me to work not only on myself physically, but also mentally and spiritually in a variety of ways.

I'm excited to see the results as I continue to workout in the gym as well as attend yoga classes. I feel there is a lot I can learn from my friends who are "yogis" as well as "gym rats." I am learning a combination of both practices will work best for me.

I think that is what a lot of the articles, advice, and community boards on www.thebestlife.com are all about: It's an opporutnity to see what others think or to read about their experiences before you jump in and try somehting else. While I value other's opinions, ultimately what works for me is the best form of exercise.

Nutrient Know-How

Heather Jones — Mon, 02 Nov 2009 05:00:00 GMT

Healthy shopping starts with knowing the facts about the food you're putting in your cart, and nutrition facts labels are like a road map to your healthy destination. The following nutrient information from my ebook, The Grocery Cart Makeover, will help you better understand food labels.

Calories: Nutritionally speaking, calories are a measurement of energy from food or drinks. Once consumed, this energy is either burned from physical activity or stored in your body for later use. Daily calorie needs typically range from 1,500 for inactive women or older folks to 2,800 for active men, very active women and teenage boys; competitive athletes may need a lot more. Eat fewer calories than your body needs, and you will lose weight; eat more, and you will gain weight. Too many calories results in weight gain regardless if those calories come from whole grain pasta, fish and nuts, or butter, donuts, and candy.

Total fat: Fat is calorie-dense (it has nine calories per gram—more than twice the amount of carbs or protein), and too much fat in the diet can lead to excess calories, and inevitably, weight gain. However, fat is a necessary and important part of the diet. It adds flavor to foods, helps you feel satisfied, cushions vital organs against injury, and helps the body absorb vitamins A, E, D, and K. Around 30 percent of your calories should come from fat, and a good rule of thumb is to check the label, and pick foods that have less than 3 grams of fat for every 100 calories in a serving. Or, if your a math aficionado (unlike me), divide the calories from fat (also on the label) by the total calories.

Saturated fat: Saturated fats (found in animal sources like red meat, dairy, and a few plant-based sources, like coconut and palm kernel oil) are responsible for raising blood cholesterol, which increases your risk for coronary heart disease. No more than 10 percent of your calories should come from artery-clogging saturated fat.

Trans fat: While small amounts of trans fat occur naturally in meat and dairy products, the real troublemakers are the trans fats found in oils that have been hydrogenated. Manufacturers partially hydrogenate (add hydrogen to) oils to extend the shelf-life of their foods or to turn liquid oils into solids (turning oil into margarine for instance), which creates unhealthy trans fat. Trans fat not only raises bad cholesterol, it also lowers your good protective cholesterol, dually increasing your risk for heart disease. Thus, margarine, shortening, as well as many processed foods made with them constitute a major source of unhealthy trans fat. Try to avoid trans fat altogether. Fortunately, that's becoming easier to do now that many manufacturers are removing partially hydrogenated oil from foods. (Smart Balance spreads, which carry the Best Life seal, never contained partially hydrogenated oil.)

Sodium: When talking food labels, sodium is the same as salt and salt is the same as sodium. While some sodium is necessary to keep our body fluids in balance, too much sodium from foods can lead to high blood pressure and eventually, an increased risk for heart disease. Healthy adults should limit daily sodium intake to no more than 2,300 or 2,400 mg of sodium per day, depending on their calorie intake.

For more healthy-eating help, check out TheBestLife.com.

Tricks for a Healthy Halloween

Sidra Forman — Fri, 30 Oct 2009 06:00:00 GMT

Reaching into that candy dish is fine—as long as you're doling out those sweets to trick-or-treaters, and not yourself! Don't let Halloween and all its luscious goodies sideline your diet. Instead, try these tricks to treat yourself right during this candy-filled holiday.

Buy treats you don't like. The Halloween holiday can be an excuse to stock up on your favorite candy. Why tempt yourself? Instead, grab a bunch of candy that you don't even like, and you won't be reaching for it. If you do end up with a bag that contains your favorite candy, be sure to give those out first so when Halloween's over, you won't have them lying around.

Skip the sweets. Who says you have to give out candy? Instead, opt for non-food treats, such as erasers, pencils, markers and stickers. If you'd rather hand out edible goodies, try healthier treats like packages of dried fruit or pretzels. Another good idea: If you'll be taking your kids door to door to trick or treat, shift the emphasis away from candy altogether by supporting a UNICEF drive; then you can collect coins instead of candy.

Indulge wisely. If you're going to splurge, be sure to look at the portion size and ingredients of the candies you choose; they vary greatly in fat and calorie content. And keep in mind that a single lollipop or a piece of hard candy can be enjoyed longer than a chocolate bar for fewer calories.

Party healthy—not hearty. Throwing a bash? Take advantage of many of the seasonal, festive foods including healthful pumpkin seeds, apples or popcorn.

For more healthy-eating advice, check out TheBestLife.com.

A Boon for Beans

Stephanie Clarke — Thu, 29 Oct 2009 06:00:00 GMT

Beans and lentils—both members of the legume family—are a pantry staple that I always have on hand. With a can of low- or reduced-sodium beans or a package of dried beans, I know that I always have a nutrition-rich food ready to go.

One of the greatest things about beans is that they're so satisfying. That's because they're high in fiber and rich in protein—a combination that you don't get from most single foods. They're a particularly good source of soluble fiber, the type of fiber that can help lower bad cholesterol. But despite all of their star nutrition qualities, what I love most about beans is how versatile they are. There are so many different types to choose from and ways to eat them. Here are some of my favorite types of beans and how I use them to create meals and snacks:

Black beans. Drain and rinse low-sodium canned black beans and mix with frozen corn and salsa to create a great fajita or taco filling or use as a dip for baked tortilla chips.

Kidney beans. These are great simply layered on top of a green salad with lots of veggies and vinaigrette dressing, or, my favorite way, in a hot cup of homemade minestrone soup.

White/Cannellini beans or Great Northern beans. Add them to marinara sauce and serve over pasta. Or try mixing them with tomato, cucumber, reduced-fat feta cheese, olive oil, and red wine vinegar to make a cold salad.

Lentils. These are the one type of legume that I usually make from scratch because the taste and texture of lentils cooked from dried is wonderful. Plus, lentils don't need to be pre-soaked before cooking, which cuts back prep time. (To cook lentils, remove debris or shriveled lentils, then rinse and drain. Cover the lentils with water and bring to a boil for about two minutes. Reduce to a simmer and cook until tender, usually about 20 minutes.) Use them to make a Mediterranean lentil salad by cooking dried lentils with carrots, onion, garlic, and thyme. Once lentils are cooked and drained, add olive oil, vinegar, lemon juice, and parsley, and toss to coat.

For more information on healthy-eating, check out TheBestLife.com.

Chewing the Fat

Bob Greene — Wed, 28 Oct 2009 06:00:00 GMT

You probably already know how dangerous trans fats are. Not only can they interfere with your weight-loss efforts (foods with trans fat are often higher in calories), they're also raise total cholesterol and also lower HDL or "good" cholesterol levels, which can increase your risk for heart disease.

Unfortunately, many people are confused about where these harmful fats lurk. In a recent survey of 1,000 Americans done by researchers at the University of Colorado in Denver, 92 percent had heard of trans fats and 75 percent knew they were bad, but only 21 percent could name three food sources of the fat.

There are many foods that typically contain trans fat—see the list below and do your best to avoid them whenever possible. And of course, you should always check a product's label. Remember to look not only at the nutrition facts panel, but also the ingredients list. Because of an FDA loophole, products that have .49 g trans fat or less per serving can say they have 0 g. The best way to check for trans fat: Look for "partially hydrogenated fat/oil" on the ingredients list—it's the source of trans fat.

Fortunately, many companies have been making the shift away from using partially hydrogenated oil and they now offer reformulated trans-fat-free products. For instance, Lean Cuisine meals with the Best Life seal don't contain trans fats. Smart Balance Buttery Spread is another Best Life approved product that's free of the harmful fat.

And remember, just because a product is trans-fat-free doesn't mean it's automatically healthful. Companies had to replace the fat with something, and that's often saturated fat. While saturated fat is OK in moderation, too much can increase levels of LDL ("bad" cholesterol). So, compare labels and buy products with lower levels of saturated fat.

Main Sources of Trans Fat

• Margarine
• Vegetable shortening
• Cookies
• Microwave popcorn
• French fries
• Frozen meals
• Crackers
• Ramen soups
• Cake mixes
• Nondairy creamers
• Chips
• Candy

For more healthy-eating advice, check out TheBestLife.com.

Michelle's Training Update: Yes To Yoga

Michelle Hering — Tue, 27 Oct 2009 08:10:00 GMT

My new goal, since deciding not to do the marathon this month, was to try out different forms of exercise. This week I dipped my toes into the world of yoga. I have taken a few classes here and there over the years, but never really committed to learning the practice.

I called some studios close to my house and spoke to a few of my friends before choosing a studio I thought would work best for me. What I like about the one I selected is that I didn't have to commit to a long term contract or go in for a visit before I attended a class. I was able to look at the schedule online and easily see what classes were recommended for beginners.

My girlfriend Rebecca and I went to the studio together: I was happy to have a friend because I was trying something new and I was a bit nervous. We settled on our mats and were quick to raise our hands when the instructor asked if anyone was new. Throughout the class, the instructor always gave us options to vary the intensity.

It felt good to stretch and work on improving my strength without the use of machines or barbells. I loved concentrating on myself and my breathing. After class I felt at peace, my body had been challenged, but I was relaxed and happy. I'm excited to go back in the next few weeks and try a few more classes to really find one that I connect with.

After class, I logged my progress at strength training under Yoga/Stretching on The Best Life. During class we performed 10 exercises so I was proud to log in 10 for my progress today! Stay tuned as I try a few new classes in the coming weeks...

Pumpkin Pointers

Beth Sumrell-Ehrensberger — Mon, 26 Oct 2009 05:00:00 GMT

When I see the big bins of pumpkins outside of stores this time of year, I start debating whether I'll carve a spooky or goofy face to greet the little princesses and cowboys that ring my doorbell on Halloween. But spying the orange orbs also gets me excited about my favorite delicious (and nutritious) seasonal treats that feature pumpkin.

Pumpkin is brimming with beta-carotene and fiber, which can help tame your appetite. And the seeds are a good source of monounsaturated fat and protein, so don't toss them. Instead, clean and roast them (toss with a little olive oil and spices, and bake at 300 degrees until golden) for a healthy and crunchy snack or soup topping. Best of all, in these tough economic times, just one pumpkin purchase can enhance several meals.

Of course, carving your own pumpkin is messy and time-consuming and there's only a short period where you'll be able to buy fresh pumpkins. I completely advocate using canned 100 percent pumpkin (like Libby's)—I do it all the time. But at least once in the autumn season, I like to roll my sleeves up and dig in. What to do with all that pumpkin? There's plenty, it turns out. Here are just a few ideas:

For an unusual side dish, peel a small sugar pumpkin then slice from top to bottom into 1/2-inch disks. Remove seeds and membranes. Rub with olive oil, salt, pepper and sprinkle with rosemary or thyme. Now, are your ready for this? Grill until tender. You'll end up with a company-worthy—but simple—veggie side. Because Halloween is on a weekend this year, I'm taking full advantage and throwing a costume dinner party. And guess what's on my menu? I can't wait to surprise my guests with a fun and healthy take on pumpkin straight from the grill.

No matter how big your Halloween party, you'll probably still have leftover pumpkin. It's easy to store leftover cut-up chunks in the freezer to add to a mixed vegetable soup or even finely dice for chili later on. If you have time, steam some pumpkin in the microwave, then puree and store in the freezer in ½-cup bags. That way, any time you crave a little taste of autumn, it's as easy as defrosting some pumpkin and using it to add moist texture to homemade baked goods or a punch of antioxidant power swirled in nonfat vanilla yogurt with cinnamon and nutmeg.

For more healthy-eating ideas, check out TheBestLife.com.

Fall for Fall Fruit

Janis Jibrin — Fri, 23 Oct 2009 06:00:00 GMT

Before I even had time to miss the peaches, blueberries and other summer fruit that had become my breakfast and snacking staples for the past few months, in came the wonderful fall fruit offerings. When you think of fruit, fall probably isn't the first season that comes to mind, but you'd be surprised by how many flavorful choices you have: Apples, pears, citrus, and grapes are all at their peak right now.

You can count on these fresh picks to deliver loads of flavor—whether you're adding them to salads, snacking on them right out of the crisper, or incorporating them into your recipes. Plus, they also can help keep you healthy. Take a look below to see what each offers.

Apples: They're a good source of a beneficial compound called quercetin, which helps fight cancer. Quercetin seems to have both antioxidant and anti-inflammatory properties. Not to mention, apples are high in fiber. You'll get three grams for a medium, 75-calorie apple.

Pears: Eat the skin, not only for its fiber (six grams for a medium pear), but also because USDA research shows that the different varieties of pears contain different types of antioxidants in their skins.

Grapefruit: Just ½ grapefruit (40 calories) covers about half your vitamin C requirement for the day, and if you're eating a red or pink variety, you'll also score 30 percent of your day's vitamin A needs. Grapefruit's two main bioflavonoids are naringin and naringenin, antioxidants that help prevent chronic disease. (Remember, grapefruit can interfere with a variety of medications, so check with your doctor to make sure it's OK to eat it.)

Grapes: You've likely heard about the phytonutrients (resveratrol, in particular) in red wine. That compound, of course, comes from grapes. And it's not just red grapes: Grapes of all colors are rich in resveratrol, an antioxidant that promotes heart health and also helps stave off cancer. Red and black grapes get their color from anthocyanins, another beneficial antioxidant.

Oranges: For just 60 calories, an orange delivers 93 percent the daily value (DV) for vitamin C, three grams of fiber, and 10 percent of the DV for folate, a B vitamin that helps fight cancer and birth defects. Oranges also contain powerful antioxidants called citrus bioflavonoids.

For more health-eating tips, check out TheBestLife.com.