Winter Weight Woes

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. 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, 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.

Snow days. Cold, snowy weather and fewer daylight hours can make exercising during the winter 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 and practice smart safety strategies, you can exercise outdoors even during the winter.

Sun down. Many people report feeling down or more depressed during the winter because there are fewer daylight hours (exposure to sunlight helps regulate mood). For many, the solution is to turn to food. Try to make the most of whatever daylight hours there are: 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. What I'd suggest is figuring 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!

A Word on Winter Weight Gain

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.

Smart Snack Ideas

With enormous anticipation, I always look forward to my annual pilgrimage to the North Carolina coast. Stacks of books to read, no real schedule and afternoon naps are the biggest reasons. But because I have deep Southern roots, food—very rich, decadent food—usually plays a big role in the vacation.

It must be something about the salty air that seems to make junk food more appealing, because I often find the kitchen of the house I share with my extended family stocked with every imaginable cake, chip, dip and ice cream—and usually in a variety of flavors, too.  Healthy eating is important to me, but that doesn't mean I'm immune from temptation. When a long walk to check out the surroundings or a rousing game of putt-putt don't do the trick to divert my attention from these tempting bites, I dive into my healthy kitchen stock. Being prepared with an arsenal of tasty, refreshing and good-for-you treats is the best way I know to assuage an aching snack tooth—and keep the hankering for empty-calorie treats at bay. Some of my easy-to-make favorites that you can grab in a flash are:

• Frozen red grapes

• Ice cold watermelon (a tiny sprinkle of Kosher salt amplifies the flavor)

• Fat-free vanilla yogurt mixed with fresh, ripe berries

• Soft-frozen banana slices drizzled with a teaspoon of dark chocolate syrup

• Fresh peach slices with a dollop of fat-free whipped cream

I never feel deprived when I dive into one of these snacks. In fact, I usually end up sharing my healthy treats with others once they see how satisfying guilt-free eating can be!  

For more healthy snack ideas, check out the meal plans and recipe database on TheBestLife.com.

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

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.

Stress-Free Shopping

I've never been a big fan of grocery shopping, and now that I have a baby, it's even worse. I know I'll eventually get the hang of it, but honestly, it just takes so much time to make a list, drive to the store, walk up and down the aisles, check out and bag, drive home and then unload everything. And now that I'm juggling feedings, diaper changes and naps, it's even tougher to find the time to do it!

The Best Life seal of approval has been a huge help because it takes a lot of the brainwork out of shopping. This seal, which is awarded to foods and beverages that meet strict nutrition criteria, allows me to shop without having to closely read labels and compare products. So while I still have to go to the store (it's unavoidable!), I'm now armed with a list of nutritious foods that not only saves time, but also prevents me from giving into temptation and buying unhealthy foods like cookies or chips. And when I happen to misplace or forget my list (hey, I am a new mom!), all I have to do is look for the handy green Best Life approved seal on products. My favorite part: You can find the seal on healthy treats like Hershey's Extra Dark Chocolate and Nonni's Biscotti as well as nutritious staples like soymilk and salad dressing.