Satisfying A Sweet Tooth

I've got dark chocolate in my cupboards. Typical female that I am, it's what I turn to when I get a sweet craving. Many people tell me that although they crave sweets, they're afraid of them because, 'once I start, I can't stop.' But, they also admit that by depriving themselves, they wind up scarfing down an entire box of cookies or overdoing it with some other sweet.

It can be a tricky line to walk, but ultimately, the most satisfying and scale-friendly thing to do is to enjoy treats, just don't overdo it. That's why, unlike many diet plans that require you to completely eliminate certain foods like sweets or carbs, the Best Life program allows you to indulge in your favorite foods, whether it be chocolate, ice cream or candy. The key, of course, is moderation. As you probably already know, portion size can make or break your weight loss success when it comes to these treat foods. In fact, you'll find the "Best Life Treat Seal of Approval" for sweets and salty indulgences with a serving size of no more than 150 calories (some of the products below sport the treat seal).

On the Best Life plan, the number of calories you get to spend on these treat foods, Anything Goes Calories, is determined partly by your exercise level, and partly by your genetics. For instance. a woman with a fast metabolism could take in 1,800 calories or more and still lose weight; while someone who burns calories more slowly may have to stick to 1,600 calories per day. In any case, the more daily calories you can handle, the more Anything Goes calories you're allowed.

Take a look at what the treat calorie allowance is for various daily calorie levels below. (If you're eating less than 1,600 calories, you don't get a daily treat. That's because it's hard enough to get all the  nutrients you need at this level without introducing "empty nutrient" foods.)

    1,600 calories per day: 100 calories
    1,700 calories per day: 150 calories
    1,800 calories per day: 210 calories
    2,000 calories per day: 280 calories
    2,500 calories per day: 300 calories

As for the types of sweets, the great thing about Anything Goes calories, you don't have to worry about nutrition. These calories can be spent on foods you love, ones that will keep you from feeling deprived. (Of course, if a piece of fruit hits the spot as much as a cookie, then by all means, have the fruit!)

Here are a few sample treats for 150 calories (for more ideas, check out TheBestLife.com):

• 1 ounce chocolate (a little less than half a regular size chocolate bar) or three Hershey's Extra Dark Tasting Squares

• 3/4 cup reduced-fat ice cream

• 3 tablespoons chocolate-covered peanuts

• 35 jelly beans (about 38 grams)

• 1 Nonni's biscotti (100 to 110 calories) with 1/2 cup fat-free milk or 2 small-ish (2 1/2 inches diameter) chocolate chip cookies

• 1 Skinny Cow Ice Cream bar

• Approximately 2 Edy's or Dryer's Fruit bars

Smart Buys at Starbucks

Coffee shops are like a second office to me when I'm on the road—I can find a Starbucks almost anywhere in the country and they offer reliable internet. In fact, there are days like today when I find myself having one or two meals or snacks there. Thankfully, they have lots of great tasting, healthy, and surprisingly affordable, choices. Here are two meals that I had today along with the calorie and cost breakdown:

Breakfast
Spinach, Roasted Tomato, Feta and Egg Wrap (270 calories, 8 grams fiber) with a tall coffee with about three ounces nonfat milk (about 15 calories)
Cost: $3.95 (Combo meal)

Lunch
Turkey and Swiss sandwich with light mayo (390 calories, 2 grams fiber) with a Grande ice water (0 calories)
Cost: $4.95
Total cost: $ 8.90 (without tax)

I'm a huge fan of meals at home because I have control over my ingredients and can make a great meal for a low cost.  But when that's not an option, it's nice to know that you can get two healthy meals for less than $10 at your local Starbucks.

And here's a waist-friendly and wallet-friendly snack idea: A tall nonfat latte with a piece of fruit. In the mood for something sweet?  Instead of going overboard with a giant cookie or apple fritter (both more than 400 calories!), spend just 80 calories for a small double chocolate brownie cookie with your latte.  

Build a Healthy Salad

Salads are my mainstay in the spring and summer—some greens, precooked chicken strips, dressing—I never have toturn on the stove. In the cooler months, my salads are a little moreinteresting. I'll poach or grill fish and lay it over a bed of tossedgreens. I'll add oranges or grapefruit—both winter fruits. Happy towarm up the kitchen, I'll boil beets and stir-fry the beet greens andstick those in a salad, too.

When you're trying to make a mealout of a salad, toss carefully:
A salad can either be a diet boon or bust. They're a boonif you keep your calories to about 400 to 500, and include a mix ofvegetables, lean protein and healthy fat. With a salad like this, you canwalk away from your meal feeling pleasantly full for relatively fewcalories.

On the other hand, your bowl can become a big bustif you load it up with fatty toppings like bacon bits, cheese and extrafull-fat dressing. Your so-called "healthy" meal could end up costingyou more calories and fat than a burger, fries and shake would have!

So what does a healthy salad look like? Stick with these guidelines andyou'll be able to enjoy a satisfying, low-calorie meal whether you'reeating at home or your favorite restaurant. Feel free to be creativeand add your favorite ingredients, and soon you'll be craving saladsall the time.

Start with a generous bed of plain vegetables.Think beyond the standard salad fixings. Try roasted red peppers, sweetstand-ins for tomatoes; canned artichoke hearts, which will give yoursalad texture and provide extra fiber; and hearts of palm, a rich andextravagant add for a mere 20 calories and less than half gram fat per½ cup.

Use a little fat.Stir in one high-fat addition, such as 2 tablespoons of shreddedcheese, 1 tablespoon of nuts, or ¼ cup sliced avocado. Keep your saladslim by choosing only one.

Pump up protein.Make your greens more filling by including a serving of protein in yourbowl. Smart picks include tofu, steamed shrimp, grilled skinlesschicken or lean beef. Eating out? Avoid "crispy" chicken; that's codefor fried.

Dress your greens. Use 80 to 100calories worth of full-fat dressing (that's 1½ tablespoons—about athird of what's usually served in most restaurants). Make your dressingwith olive oil, which is high in heart-healthy monounsaturated fat, orcanola or walnut oils, which are rich in heart-healthy omega-3 fats. Ifyou like a more heavily dressed salad, then opt for reduced-fatdressings. They're better than fat-free options because you need alittle fat to help your body absorb some nutrients in vegetables.

Choose a complex carb.Enjoy a medium whole-wheat roll on the side. Or, you can add somegrains right to your salad. Sprinkle on ½ cup of whole-wheat croutons,diced potatoes or corn. Then get ready to dig in.

For more healthy-eating and weight-loss advice, join TheBestLife.com.

Pump up Your Produce Intake

Having trouble getting enough disease-fighting, low-calorie produce  into your diet? It can be tough to get the recommended nine to 12 daily servings, whether you're a produce-phobe or you're doing your best but still falling short. Find where you on the produce lover spectrum below and then use these tips to increase your intake:

PRODUCE-PHOBE
If a Lays grab bag is the only thing you eat that resembles a vegetable...
• Try something you haven't eaten since you were a kid. As you get older, your taste buds change and who knows, you may find that you actually enjoy it now.
• Incorporate vegetables into baked goods. For example, whip up a batch of zucchini or banana bread, or try making some carrot-raisin bran muffins.  
• Instead of having a meat-only sandwich, or one garnished with a piece or two of limp iceberg lettuce, toss on some tomatoes, leafy greens, roasted red peppers, grated carrots, and sliced cucumbers or zucchini.
• Try fruity desserts, like fresh berries or stone fruit topped with low-calorie whipped topping or parfaits made with low-calorie pudding and fresh fruit.
• Finely mince vegetables and add them to hamburger patties, turkey burgers, or meatloaf.
• Whip up some baked sweet potato fries instead of regular French fries.  
• Incorporate chopped veggies into tuna, chicken or egg salad.
• Add diced tomatoes, chopped carrots and celery, or frozen peas to spaghetti sauce.
• Add jars of baby food (carrots, squash or peas) to foods like gravy, soup, tomato sauce and Mac 'n Cheese.

PRODUCE LOYALIST
If you eat just a few fruits and veggies and are stuck in a rut:
• Go beyond carrots and celery sticks for dippers. Try raw cauliflower, broccoli, green peppers, turnips, rutabaga, green beans, red peppers, zucchini, or sugar snap peas.
• Use mashed avocado as a sandwich spread.
• Toss a fresh fruit into (or atop) your pancakes, waffles, or French toast, or throw a handful of dried or fresh fruit into your hot or cold cereal.
• Freeze grapes, blueberries and melon balls and eat them straight from the freezer for a cool treat.
• Make a smoothie using low-fat or fat-free yogurt, 100 percent fruit juice and your favorite frozen or fresh fruit.  
• Try an all-veggie sandwich, like a pita stuffed with hummus,  spinach, cucumbers, tomatoes and sprouts.  
• Make salads count. Start with spinach, watercress, romaine, or other dark greens, and  load on more veggies, like green pepper strips, turnip slices, cold cooked peas, corn, chickpeas, or beets.
• Whip up an omelet or scrambled eggs and toss in shredded zucchini, onions, spinach and mushrooms. Top it with fresh salsa.
• Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.
• Add fruit to low-fat plain yogurt or cottage cheese.
• Use spinach in recipes like lasagna, quiche and manicotti, and toss fresh greens and frozen vegetables into canned or homemade soups and stews.  
• Load up pizza with lots of veggies, such as mushrooms, olives, tomatoes, bell peppers and artichoke hearts.
• Use fresh fruit instead of jam in peanut butter sandwiches.

PRODUCE LOVER
If you try your hardest, but you still can't hit the mark:
• Roast a bunch of your favorite veggies and puree them in a food processor with low-fat cream cheese or yogurt and use it as a dip with your favorite veggies.  
• Cook new combos. You can get ideas from the vegetable combos in the frozen food case at the grocery store. Think about contrasting colors, shapes, and textures.
• Experiment with an exotic fruit or two (like a lychee or starfruit). Many are now available in most large chain grocery stores and will give your taste buds a kick in the pants.
• Try to follow a vegetarian diet for one whole day each week.   
• Plant a vegetable garden so you always have fresh produce on hand. (Check out Sidra's tips for gardening on this site.)

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

Dinner is Served!

Your daughter calls to let you know she won't be home for dinner. Your husband has been getting home late, and your son likes to eat early. Sound familiar? While life may make it nearly impossible to sit down to a nice family dinner every night, it's worth trying to get the gang together for a meal as often as possible. Research shows the old-fashioned tradition is good for your family's health.
The more dinners eaten at home, the healthier the family—it's a simple fact proven over and over again. In fact, one study from Harvard University in Boston found that children who ate at home most often consumed about 50 percent more fruit and vegetables, and less fried food and soda than those who ate at home less frequently. As a result, they had a lower intake of saturated and trans fats, and a higher intake of fiber, vitamins and minerals. Although more than half of the 9-year-olds surveyed ate family dinner daily, the rate dipped to only about a third for 14-year-olds.

Not surprisingly, it's a lack of time—for both parents and young adults—that seems to keep us out of the kitchen. In fact, a survey from the University of Minnesota found that men and women ages 18 to 23 complain they don't have the time or the cooking skills to prepare meals at home. That's not only bad for your wallet (takeout and restaurant meals are often more expensive than home-cooked), it's also bad for your health: Just like children who eat at home, young adults who eat in at least once a week took in substantially less fat and saturated fat, and consumed more fruit and vegetables and fiber than those who said they cooked just one to five times a year.

More fiber and less fat aren’t the only benefits. Home-cooked meals can also boost brain power. Children who frequently eat dinner with their parents get more A's and B's in school than children who have just two or three family dinners weekly, according to research from Columbia University in New York. This together-time can also keep your kids out of trouble: Some research indicates that teens who eat family meals are less likely to smoke, feel depressed or abuse alcohol and drugs.

Ready for the best part? You don't have to be Julia Child to pull off a family dinner. Try these easy tricks, and you'll have a delicious meal on the table in no time.

1. Rely on prepared foods. Pick up a rotisserie chicken, a bag of salad greens and some whole-wheat rolls. You now have all the fixings for healthy dinner.

2. Graduate to simple recipes. Once you feel a little more comfortable in the kitchen, test yourself out on some easy recipes. (TheBestLife.com has a great recipe database with hundreds of easy-to-made dishes.)

3. Enlist help. Have your children run the greens through the salad spinner and/or set the table. This will help you get things done, and get them used to working with food and being in the kitchen.

4. Turn off the TV. It's not only the food, but the conversation and bonding that make family dinners so important. So turn off the tube, sit back and enjoy the great company and tasty meal!

Sneaky Produce Tricks

It may seem that produce shopping is pretty straightforward, but there are sneaky non-produce foods lurking in the produce aisle. Here are some tricks to watch out for:

• Fruit and Veggie Faux Pas: What are chips doing in your produce aisle? Though these fruit and veggie imposters may contain a pinch of dried fruit here or a dash of veggie powder there, they're closer to what you'll find in the chip aisle than the produce section. You may eek out a mere half serving of fruit or veggies in a few handfuls of such snacks, but in doing so, you'll also swallow a few hundred calories of many other things that definitely do not belong in your produce aisle.

•    Sugar High: Be wary of sliced fruit in a jar, which may often be found next to the fresh, cut-up fruit. They are often jarred in syrup or contain added sugar, both of which you don't need in your fruit salad.

•    Dip-n-Don't: There's no faster way to ruin your healthy snack than by taking it for a dip. Produce shelves are packed with various fruit and veggie dips, and although they may mask the flavor of your no-so-favorite-veggie (or fruit), they often add add unnecessary fat, calories and preservatives to an ohterwise nutritious nibble.

•    Guac Crock: Anyone who has had real guacamole knows that it's a delicious blend of fresh avocados, tomatoes, onions, jalapenos and spices. Apparently, some food manufactures are thinking otherwise. Like the veggie and fruit dips, these guacamole wannabes are often filled with oil, sour cream and preservatives. The manufacturers may toss in a touch of avocado and a hint of dehydrated vegetable for good measure, but all in all, these guacamole dips are junk. The good news is there are a few companies that do make healthful, ready-to-eat guacamole, so read the label and look for real guac ingredients.

Food Shopping Simplified

We all know why experts recommend cooking at home instead of heading out for a meal—home-cooked dishes are usually healthier and more diet-friendly. Plus, they're a lot less expensive, too. But if you're a cooking-phobe, you probably find that you just don't have the ingredients you need to whip up a tasty meal. And while many people say they don't like cooking, even more say they can't stand grocery shopping.

Of course, food shopping doesn't have to be frightening or stressful. Try these tips to breeze through your next shopping trip:

Go to the same store. The first time you walk into a grocery store, it takes forever to find anything. But after a few visits, you'll start to know your way around. And before long, finding what you need will be a cinch. Try to find one store you like (one that's closest to your house, is newer, has the best produce selection), and stick with it.

Shop during off-hours. Nothing is worse than standing in line or fighting through a crowd of carts after a long day at work. Try going after dinner on a week night or early on a weekend morning when it's not as busy.

Do delivery. Many stores provide grocery delivery for a nominal fee.

Find a farmers market. Heading outdoors to do your produce shopping can be a welcome change from the fluorescent lights and overcrowded aisles of your supermarket. To find one near you, check out Local Harvest.

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

Keen-what? Don't Miss This Superfood!

I've been eating a lot of quinoa (pronounced keen-wah) lately—partly because I love the nutty flavor and slightly crunchy texture and partly because it's easy to make a bunch on the weekend and use it multiple times throughout the week. I use the grain, which actually contains more protein than any other grain, in place of brown rice when I make stir-fries, I stir it into soup to create a more stew-like consistency, and I even pair it with fat-free milk and fruit at breakfast when I need a change from oatmeal! I make multiple servings of it on the weekend and keep it in a re-sealable container in my refrigerator. When I need to use some, I just take out a single portion and heat it up in the microwave.

It really couldn't be any easier! It's just as easy to make as brown rice (in fact, you make it exactly the same way!) and it's a breeze to substitute for other carbohydrate-rich foods when I want to change up my meals a bit. For instance, try substituting ½ cup cooked quinoa for ½ cup rice, couscous, bulgur, or pasta; 1 slice of bread; ½ English muffin; ½ baked potato; or 1 small whole-grain dinner roll. Toss it in your cart the next time you're at the grocery store; you'll find it near the cous cous.

Save While You Shop

You can pinch pennies and still fill your cart with healthy picks using use these tips, which come from my ebook, The Grocery Cart Makeover (www.grocerycartmakeover.com).

1. Log on. Check out websites like mygrocerydeals.com or even the site of your local grocery store to find sales and coupons. A savings of $10 per week adds up to $80 over two months. For double savings, pair your coupons with a weekly store sale and bag serious bargains.

2. Be loyal. Most grocery stores have loyalty programs—join and receive personalized savings on the things you buy the most. Some stores even offer discounts on gas, free movie tickets, airline miles, and more!

3. Make a list. Build a weekly menu, then construct a grocery list based on the foods you need for your menu. Shopping from a strategic list ensures avoiding extra trips to the store for forgotten items, and it also keeps your goals in clear view, cutting the temptation to buy extras not on your list. 

4. Plan weekly trips. Go more than once a week to the grocery store, and you'll end up with expensive and empty-calorie extras you don't need. But if you shop every other week, you won't be able to stock up on healthy fresh foods, like milk and produce. Once a week is just right.

5. Go solo. Whether it's your sweetie or your toddler, bringing companions to the store makes it harder for you to stick to your list and can add up to extra cash at the checkout.  

6.  Stick with the basics. Commit to a cart full of healthy foods and leave the rest on the shelf—it's a mindset that will save you money and keep your health on track. Filling your cart with mostly processed, empty-calorie foods will cost you—not only cash, but your health, too.

7. Look high and low. Some grocery stores stock their most expensive items at eye level, so scope the shelves up and down where you'll likely find the less expensive store brands and sale items. Store brand secret: Generic replicas are often made by the name brand companies.

8. Go meatless. Substitute beans, tofu, eggs, nuts, or peanut butter for meat two to three times a week. Meatless protein substitutes are often less expensive and healthier, too.

9. Chill out. Frozen fruit and vegetables are a great nutritious alternative to fresh. Frozen is just as healthy as fresh because fruit and veggies are flash-frozen shortly after harvest, preserving the nutrients. Same goes for canned vegetables without added salt and fruit canned in their own juice.

10. Be a windowsill gardener. Fresh herbs add flavor without fat and sodium, so use them generously. But buying fresh herbs in the grocery store can add up quickly, and they tend to go bad faster than you can use them. Buy a potted version and cultivate your own healthy garden to save yourself some money.

What you put in your cart is like making an investment; while junk food is risky, healthy bites are a safe bet for the long-term. In the end, filling your cart with nutritious picks is a much better bargain then filling it with junk. And if you use these tips, you won't have to spend a fortune to fill your fridge and cabinets with diet-friendly fare.

For more tips on losing weight and saving cash, check out TheBestLife.com.

Restaurant Rescue

Happy hour, birthday dinners, business lunches—it always seems like there's some occasion that needs celebrating. But for most dieters, these events can be anything but happy: Instead of enjoying yourself or catching up with friends, you're stressing over what to order, counting calories and wondering how you'll refuse dessert. You're afraid that all your hard work thus far will be undone by one irresistible Death by Chocolate.

Relax! You can eat out without blowing your diet. The secret is to know how and what to order. And with more and more places offering low-fat options or smaller portions, it's easier than ever. Use the tricks below, and your next happy hour with friends will be just that—happy.

Choose the place. Pick a restaurant you're familiar with, one that serves a lot of nutritious, tasty food. If someone has already made reservations, go online ahead of time to check out the menu (most restaurants post menus on their websites) so you can avoid the pressure of trying to find a diet-friendly dish on the fly.

Eat ahead of time. Have a small snack, like a piece of fruit and part-skim string cheese, before you leave. It's hard to order healthfully when your stomach is growling.

Master the menu. Certain words can tip you off to the nutritional value of a meal. For instance, baked or broiled is healthy; fried, creamy or crispy isn't. And don't be afraid to ask for something that's not on the menu or to make a special request, like having your meal prepared with little or no oil.

Bypass the bread basket. Try to steer clear of the bread basket if possible—that's no easy task, I know. To make it a little easier, ask the waiter to bring it out with the main course so you're not tempted to nibble while you wait. Or, order water and sip it until your meal comes. If you must have a piece, go for one small roll or a single slice of bread.

Start with a salad. You'll eat less of your main course if you have a salad first. Opt for a bowl of plain greens (Caesar or Cobb salads do not count!), and remember to use a low-fat dressing.

Take two. An easy way to keep your calories in check is to limit yourself to only two courses. For example, if you want an appetizer and an entrée, skip dessert. Or, order an entrée and dessert, and pass on appetizers. (Green salads are exempt from this rule as long as they're not loaded with fatty extras; see tip above.) And feel free to split dishes with your dining companions. Portions are usually large enough to serve several people. You're just a few smart moves away from a happy and healthy restaurant meal.

For more great weight-loss advice, join TheBestLife.com.