Tricks for a Healthy Halloween

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

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

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

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

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

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.

Bring on the Brussels Sprouts

Brussels sprouts have gotten a bad reputation–in movies and on TV shows, parents are always forcing or bribing their kids to eat the  veggie. Many blame their dislike of the veggie on their sulfuric smell and taste, but this only happens when you overcook them. If you cook them right, you're in for a treat. In fact, I always gladly finish my Brussels sprouts—and even go back for seconds! Not just because they're so cute (Brussels sprouts resemble tiny cabbages, and are indeed in the cabbage family), but because they are delicious, loaded with nutrients, easy to prepare, and quite versatile.

My favorite way to make them is by roasting them with a little olive oil cooking spray and a crackle of fresh black pepper. To prepare them, simply rinse, remove any loose leaves, trim the thicker bottom portion, and they’re ready to go. (I prefer to slice my sprouts in half—they cook quicker and get a bit crispier on the outside.) Spray with cooking spray, sprinkle with pepper, and bake at 400 for 30 to 40 minutes, turning once. If I'm making a small batch, I stick them in the toaster oven; larger batches go in the regular oven.

Eat your roasted Brussels sprouts as is, add them to your salad, or create my favorite side dish by tossing them with balsamic vinegar and freshly grated Parmesan. One cup provides two servings of veggies and packs in fiber, more than 100 percent of your daily needs of vitamin C, and special phytonutrients that may help ward off certain types of cancer. You (and your kids) may want to think twice before bypassing Brussels sprouts!

For more tasty ways to prepare veggies, check out TheBestLife.com.

Sidra's Pumpkin Patch Update

I plant edible gardens all over Washington, D.C., where I live, but my most recent garden (a pumpkin patch that I helped plant at our local elementary school) is something special. At first, I worried about getting permission to use the front lawn of an inner-city school to cultivate food. Surprisingly, the idea was quickly embraced by teachers and administrators alike.

This has made me wonder how great it would be if everyone who planted a garden in their own yard or windowsill also volunteered to plant some food at their local elementary school. There is no better way to teach children about where food comes from, help them learn about the growth of plants, and at the end of the day, develop healthy eating habits that they'll have for life.

Aside from planting and tending the pumpkin patch, I'm volunteering once a week to teach a class of kids about gardening, food and healthy eating. And when the pumpkins are ready, we're all going to make—and enjoy—a healthy pumpkin pie.

For more on healthy eating and gardening, check out TheBestLife.com.

Michelle's Marathon Training Update: Tricks of the Trade

Last weekend was a bit crazy. My husband, my son, Reid (who is now 9 months old), and I drove about 950 miles in 40 hours. We had a couple of big events to attend—a wedding and my niece's second birthday—so it was hectic. Needless to say, there was no experimenting with new forms of exercise for me. In fact, I couldn't even stick to my normal running routine, as most of my time was spent in the car.

After the whirlwind weekend, I was determined to get into the gym this week. But on the days that I actually had time to exercise, I was so tired that I thought there was no way I could make it. When those days strike, I use one of my oldest and most effective tricks: I always keep my gym clothes in the back seat of my car and no matter how exhausted I feel, I drive with them to the gym. Then, I sit in the parking lot for about 10 minutes. I get so inspired by watching people walk out (sweaty, red-cheeked, glowing from their workout)! Eventually, I get so pumped up that I grab my bag and make a beeline for the gym door.

But it didn't work out that way this week. I had my gym bag in the car. I drove to the gym parking lot. But then, for the first time in more than five years, I fell asleep in the car. I woke up only to drive home. I was exhausted and went to bed early that night.

Even though I didn't get in a workout, it wasn't a failure. I was proud of myself because I didn't just give up, I tried what has worked quite a few times before. This time my body was just not into it. It's fun to have tricks and tips on how to get in a good workout (even if it doesn't happen) and how to eat right (especially when it does). That's why I love perusing the articles and community boards on TheBestLife.com. Someone will always have another tip that I can add to the list—and I know I'll try it someday!

Grocery Shopping Dos and Don'ts

Want to have a successful and healthy shopping trip? Try using this list of dos and don'ts to safely navigate the aisles:

Don't shop while hungry.
Eat before you go. Nothing makes cookies, chips, donuts and pies look more appealing than a rumbling stomach.  

Do not buy huge portions of tempting foods.
Avoid bringing home the economy size of hard-to-resist foods.  When a craving strikes, having to go out to the store is a huge obstacle that will keep you from impulse eating. On the other hand, a giant bag of chips just sitting in your cabinet or a gallon of ice cream hanging out in your freezer is a diet disaster waiting to happen. Junk food is packed with calories but completely lacking in nutrition. Even on sale, it's  no bargain for your health or your waistline.  

Do question claims on packages.
Don't judge a food by the claims on the front of the package. Many low-fat products, for example, have almost as many calories as their full-fat cousins. You can only determine if a food is truly good for you by reading the ingredients and the nutrition facts panel on the food label. Ignore the claims on the front and flip that package over to investigate.

Do shop with a list.
Browsing the aisles aimlessly without a list is a really bad idea. In fact, grocery shopping without a list is like taking a road trip without a map. Instead, make a list of what you need, and stick to it.  

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

Smart Snacking Strategies

Many people think of snacking as a bad thing. After all, how can noshing all day on foods that provide nothing but extra calories be good for you? But there's some confusion surrounding snacking. First, many people use the terms 'snack' and 'treat' interchangeably, which is a big mistake. A treat is a piece of chocolate or a small bag of chips—indulgences that aren't necessarily nutritious, but keep you from feeling deprived. As long as you watch calories, you can enjoy small treats on occasion. On the other hand, a snack should be part of your regular diet and provide a lot of nutrients for a low number of calories. That brings me to the second problem: Calories. Most of our snacks are higher in calories than they should be. In fact, some 'snacks' are closer to full-blown meals.

Snack wisely, though, and you'll enjoy a number of benefits. For one, a healthy bite between meals can actually help you lose weight: It keeps your hunger in check, so you don't overdo it when mealtime finally comes around. It also helps you stay energized, which means you're more likely to be active, and thus, burn more calories. Snacking also stabilizes your blood sugar levels and gives your metabolism a little boost. (Any time you eat, your metabolism increases slightly. So, you can think of snacking as a way to keep your metabolism humming all day long.)

To have your snacks and slim down, too, you have to choose foods that are nutritious, low in calories (from 100 to 200 calories) and satisfying. You can keep a healthy snack stash (including fruit and nuts) in your gym bag, desk, car and/or purse, so you're prepared whenever hunger strikes.

For smart snack suggestions, join TheBestLife.com. 

A Fatty Fruit? That's Bananas!

My clients often ask me about nutrition myths that they've heard, and there's one that comes up over and over again: "Aren't bananas fattening?" Absolutely not! Bananas are fat-free. At about 105 calories per medium banana, they're slightly higher in calories than other fruits. But to put it into perspective, you'd have to eat four medium bananas to get the same amount of calories found in a low-fat blueberry muffin from Dunkin' Donuts or a regular-sized bagel with cream cheese. And believe me, you'll feel fuller with the four bananas than a blueberry muffin or bagel!

Plus, bananas are filled with important nutrients like fiber (3 grams), potassium (422 mg), magnesium (32 mg) and B6 (0.4 mg). And because bananas are low in sodium and high in potassium and magnesium, it makes them a perfect food to help regulate blood pressure and reduce the risk of stroke too.

And I love that they're so versatile. They make a great portable snack or addition to a meal. For instance, add sliced banana to hot or cold cereal, to a smoothie, to whole-wheat pancake mix, or to low-fat yogurt. (A quick tip: If you don't want your bananas to turn mushy before you're ready to eat them, peel them, cut into quarters, and freeze for a yummy frozen sweet treat.)

So where did this fat myth come from? Like any fruit, bananas contain natural fruit sugar (called fructose). And aside from being a little more caloric than other fruits, they're also slightly higher in total carbohydrates. That means that people who need to be conscious of sugar and count carbohydrates, such as those with diabetes, have to account for these carbohydrates and make sure that they don't get too many.

The bottom line is that if you take in more calories than are appropriate for your body and exercise level, you will gain weight—no matter what food they come from. Bananas can and should be part of a healthy, balanced diet.

For more straight talk on food and weight loss, check out TheBestLife.com. 

Walk This Way

My daughter and I have made a vow this year to find at least one day a week to walk or ride our bikes to school two miles away—in addition to the daily exercise we do. The plan is to continue this practice throughout the winter, even when it gets cold. 

Personally, I find it easier to exercise outside through the cold months (thanks to some great winter clothing) than in the mid-summer heat. I usually layer my clothing, starting with polypropylene long underwear, which is a favorite of mine because it's warm, keeps moisture away from my skin, and is thin and comfortable. Two other essential cold weather items for me are lined boots and a fleece hat. Before we head out, we have a healthy, balanced breakfast (like any of the ones on the Best Life meal plans) to ensure that we're well-fueled. Your breakfast should include some protein, a carbohydrate and some dairy; for instance, try a bowl of Irish oatmeal with walnuts mixed in served with a cup of soymilk and a piece of fruit.

For some people, walking to school might not be possible, but you can always walk to the market, a friend's house or another spot that you'd normally drive to. The idea is to simply walk somewhere each week. Not only will you reap the benefits of exercise, but you'll also be invigorated by the fresh air and the fact that you're not reliant on a car.

Michelle's Training Update: Learning to Take It Down a Notch

Last week I came to the conclusion that I needed to postpone my goal of running a marathon on October 25. It was a hard decision to make, but in the end, it was the best thing for me. I'm able to work out at my own intensity and not feel the added stress of a marathon rapidly approaching.

I've been feeling great these days—no more pain, no more overwhelming fatigue. My doctors aren't 100 percent sure what was going on with me, but they feel that I have some autoimmune disorder, which was exacerbated by stress. I'm just taking it one day at a time, relaxing as much as I can and attempting to avoid stressful situations. Removing the marathon from my immediate future was a huge step in reducing the stress in my life.

My new fitness goals are 1) to maintain consistency with exercise throughout the holidays, and 2) to try a few forms of exercise that are new to me, particularly yoga  (any kind) and boxing. I know they are on different ends of the spectrum—stretching and controlled breathing compared to vigorous cardio—but I have very little experience with yoga and can't wait to get better at it. And boxing just sounds like it'll be fun!

Eventually, I want to consider another marathon. I haven't chosen one yet, but my friend Rebecca is coming to visit in a couple of weeks and she, my husband, and I are going to sit down together and take a look at what races are out there. Rebecca hasn't participated in a marathon and she's excited about the idea of training for one. My guess is we will look for something in April or May. I won't have to start thinking about training until after the holidays.

In the meantime, I plan to take full advantage of this more mellow period of keeping fit. I'm going to be looking on the Best Life community boards (where hundreds of members swap tips, offer encouragement and support each other) for more ideas for new kinds of exercise I can try out so that I can keep my workouts interesting and effective. And most important, I'm going to embrace giving my body a break from all of the hardcore running (for now!). I'm dedicated to staying in shape, but I'm also fully committed to being kind to my body and giving it a break when it needs one.

Easy Edamame

You may have spotted edamame on restaurant menus, in the freezer section of your grocery store or even at the deli salad bar. The little green bean with a funny name is turning up all over the place. What is this exotic new food, exactly?

It's not so new or exotic, as it turns out. Edamame is just soybeans (usually still in the pod) with a fancy uptown name. Who knew? Most of my life, I've regarded soybeans, ahem, edamame, as just another scrubby plant that divides the rural highways en route to vacation. But edamame is worthy of the fuss: When it comes to protein, you can't beat it. There is only one plant-based protein that is considered to be a complete protein, and it's—you guessed it—the soybean. What's more, for about 300 calories per one-cup serving, edamame delivers 29 whopping grams of satiating protein, which is about twice as much as other beans. Plus, it boasts 10 grams of fiber and 9 milligrams of iron to fill you up and provide an fatigue-fighting boost. As a bonus, edamame is also the richest dietary source of isoflavones, which act as phytoestrogens that may help protect against some types of cancer and osteoporosis. (If you're worried about soy and its effect on breast cancer, most studies suggest that moderate amounts of dietary soy—from food not supplements—is probably OK. If you're at risk for cancer, you can check with your doctor.)

Edamame beans are great in pasta salad, as well as in mixed green salads, too. Need a quick veggie side? Simply steam edamame and dress with a little olive oil and bottled roasted garlic. You can also use them to add more nutrition to trail mix: Toss salted, roasted edamame with a handful of whole grain cereal and a tiny box of raisins.

Soybeans, edamame—whatever you call them, make sure you toss them into your cart!

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

An Important Self-Exam

You want to lose weight. You want to be in shape. You want to live healthier. But for some reason, you just can't make it happen. Whenever people ask me for advice on how to overcome this issue, I often respond with a question: Why haven't you been successful at losing the weight? Many respond with a quick and easy answer, what I call a surface answer. They'll say something like, I don't have time or I feel guilty doing things for myself instead of my family. But often, it's something much deeper. Maybe you're unhappy in your career or you're feeling unfulfilled in a relationship, so you turn to food to cope. It could be that financial stress causes you to misuse food. It may also be an issue of self-worth. If you don't value yourself and feel that your health is worth the effort, then you won't hit the gym or go for that scheduled run.

To uncover what's standing between you and your best life, ask yourself five very important questions. Instead of simply answering them on the fly, sit down and ponder each question. Jot down your answer so you have a written reminder—you can refer to it whenever you need a motivation boost.

1. What are you really hungry for?
Many people turn to food when they're lonely, depressed, angry or bored. Try to figure out what causes you to overeat—a food and mood journal can help you spot any patterns. For example, maybe you realize that you cope with loneliness by overeating. You may know that you can't find companionship at the bottom of a bag of chips, but until you identify this as your particular problem, you won't be able to break the pattern.

2. Why are you overweight?
Again, surface answers like, 'I don't like the taste of vegetables' or 'I can't stand exercise' won't cut it. These are merely obstacles—not the real reason that you're struggling to slim down. Weight is usually a symptom of a larger, deeper problem. Many people use their weight as a security blanket, for instance. They worry that if they lose a lot of weight, people will be able to see them for who they really are. For others, it's fear that's holding them back—whether it's a fear of making a change or even finding success. You may have to do some digging to figure out the answer to this question.

3. Why have you been unable to maintain weight loss in the past?
Looking at your weight-loss history can be very valuable—you can pinpoint what works (and then incorporate these things into your current plan) and what doesn't (you'll know what to avoid as well as where your weaknesses may be).

4. What in your life is not working?
When life is out of balance, it's easy to stray from your healthy-eating or regular workout routine. Figure out the areas in your life that need attention and try to do something everyday to improve them.

5. Why do you want to lose weight?
The easy answer to this question is: To fit into a certain size dress or to look better. But to really stick to a program long-term, you'll need a deeper, more motivating reason. For instance, maybe you want to be around to see your grandchildren, or perhaps you're a new mom who needs the energy to keep up with her growing family. If you find a reason that has value and that improves your life, you're more likely to stay the course when you’re tempted to go off track.

For more motivation and weight-loss tips, check out TheBestLife.com.

Sip Instead of Snacking

Once again last night, I found myself sitting at my desk finishing up some work. It's usually at this point in the evening when I start thinking about a snack, and last night was no different. I paused and contemplated whether or not I was actually hungry (using Bob Greene's Hunger Scale, a 10-point scale that helps you measure your hunger or fullness level), or if I was just looking for a distraction or some extra energy.

Once I determined that I wasn't hungry, I wandered to the kitchen and poured myself a tall glass of water. I took it back up to my desk and drank it. As soon as I finished, I started thinking about snacking again—that's when I realized that what I really needed was some ginger tea.

As the weather starts to turn colder, I will end most of my days with a cup of ginger tea. I grate about two teaspoons of fresh ginger in a mug and pour about two cups of boiling water over the ginger. Within a minute or two, it's ready to drink.

I can't really explain why this calorie-free beverage is so satisfying, but for me it is. And, as an added bonus, ginger is said to aid in digestion and reduce inflammation. It's the perfect way to soothe a snack urge—give it a try the next time your tummy growls! 

To learn more about Bob Greene's Hunger Scale or for more healthy ways to satisfying hunger, join TheBestLife.com.

Food Fight: Grocery Shopping in the Country versus the Big City

I live in a metropolitan area with a wide selection of supermarkets, so anytime I want to restock my kitchen with healthy and sometimes hard-to-find foods, like Greek yogurt, purple cauliflower or almond butter, I just go to the store and buy what I need. But recently when visiting some friends, I was reminded of the grocery-related challenges that come along with living in a small town. A lot of healthy recipes and snack ideas feature foods that can be tough to find. 

I should know. I lived in a rural area for a long time, and clearly remember the challenge of a limited food selection. But I also recall some of the perks from living away from the city. Even though I now have scads of food at my fingertips, I'd take a bunch of just-picked-that-morning spinach from the farm stand down the road over the best my fancy grocery store has to offer.

You can't always change your circumstances, but you can adapt. If you can't find some of the foods referenced in recipes or online, make the best of what you do have. Get to know the foods in your area; freshly harvested local produce is more nutrient-packed than the selection in the grocery store, anyway, and often less expensive, too. And take a look around—rural towns often have a produce (or sometimes free-range lean meats and fresh dairy) co-op that allows you an easy way to experience a variety of fresh and sometime unique foods just hours after being harvested or prepared (metropolitan areas are getting in on this trend, too). 

It also helps to be familiar with the foods you can't seem to find in your store; read up on them so you can search your surroundings for a worthy substitute. When I was living in a rural area, I spent a lot of time trying to find Asian pears, but when I finally found them, I realized that while they have a delicious, juicy texture, a regular Bartlett pear works just as well. And if you're willing to take a road trip, a good cooler and an appetite for adventure will serve you well. I used to travel a couple hours to the closest metropolitan area once a month to stock up on pantry and refrigerator essentials that I didn't have access to in my town.

Keep in mind that the core of a healthy diet is a variety of nutritious foods. While some of the more unusual and hard-to-find foods can bring in some fresh flavor and new nutrients, they won't make or break the success of your diet. Sure, Greek yogurt, purple cauliflower, and almond butter have their advantages, but regular yogurt, white cauliflower and natural peanut butter are strikingly similar—and are perfectly, ordinarily, nutritious.  

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

Michelle's Marathon Training Update: Making My Decision

I finished the 15-mile run I'd scheduled for this past week, and although it was pretty challenging, I was ready to go through with my plans to run the marathon on October 25th. That is, until I was still feeling sore four days later. Maybe sore isn't the right word—I actually have terrible pain in my heels and the balls of my feet that make it hard to even walk.

Instead of ignoring it, I spoke to my physical therapist, who said that the neuromas (cysts on the end of the nerves between the bones in the feet) were acting up, and I was experiencing pain from plantar fasciitis (irritation of the tissues on the bottom of the foot). Though neither is very serious, the remedy for both is rest! He suggested that I  postpone the race. I was sad, but I think in the back of my mind I've known that this might be the case. I spoke to my husband who has been a big support system for me in this journey, and he agreed that although I could probably do the race, he was concerned about how much my illness from this past summer had taken me out of race form. He left it up to me to decide what to do and said he would support me no matter what. 

So I've made my final decision: I won't run this race, but I'll  continue to train and choose a race in the spring of next year. After all, the original goal of running this race was to provide motivation to get up and exercise after having a baby. I've accomplished this goal even though I've faced a number of challenges along the way, including an illness, a baby's changing needs, a hectic work schedule and a lot of traveling. I'm very proud of myself and don't feel that I've failed in anyway. I am only moving the end goal farther out and reestablishing immediate goals. 

Now, my next goal is to take a break from running to give my feet a chance to recover. I'll use this time to get in some good strength training and I'll keep up my cardio by using a stationary bike. Without the articles, community board and Bob's advice (through articles, videos and podcasts posted on TheBestLife.com), I would have been devastated to postpone the race, but now I am proud of how far I have come, and am ready for the next challenge! 

Food Logging Made Easy

Paper and a pen are the classic tools for keeping daily records of what you eat and drink, but many people are opting for easier, more convenient and more fun methods. After all, when you're logging your intake at least four or five time a day, you might as well try to make it interesting! Here are a few alternatives to pen and paper you might want to try:

Cell phone notes. Most of us have our cell phones handy the majority of the day, so keeping food records using the notes section or notes application of your cell phone makes a lot of sense. In my private practice, many of my male clients prefer to keep food records this way because they're less likely to have to explain to  friends/co-workers what they are doing—it just looks like they're writing an email or text message!

Email. If you find yourself in front of a computer for much of your day and/or evening, consider keeping your food records in an ongoing email to yourself (using either your work or personal account). At the end of each day, send the email. Not only will each day's food record be stamped with the correct date, but it's easy to sort through them for certain items using your email's "search" function.

Voice notes. If you have a phone or PDA that allows you to record your own voice and save the recording, this can be a great way to remind yourself of what you've eaten throughout the day. You'll still need to write it down, but with quick voice recordings of every meal and snack, it's much easier (and more accurate) to sit down at the end of the day and recall exactly what you've eaten.

Photos. Using your cell phone camera or a regular camera (many are small enough to stash in a purse or pocket), take photos of everything you eat and drink throughout the day. Similar to the voice notes, you can use these pictures to jog your memory when you record your daily intake each night. We often have our clients keep picture food journals at my office so we can see exactly what (and how much) they're eating.

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

Frozen Assets

Summer may be over, but that doesn't mean you'll have to wait months to eat the season's fruit again. Thanks to the technology of flash-freezing, you can buy excellent frozen versions of your favorite produce. Not only are frozen options more convenient than fresh—no spoiling!—but they can often be more nutritious. After all, 'fresh' produce just isn't all that fresh after being shipped across the country. Heat, light and time all destroy key nutrients. Flash-freezing, on the other hand, happens just after produce is picked, which locks in most vitamins, minerals and phytonutrients.

Take a look at all the good-for-you nutrients these frozen picks offer.

Blueberries (unsweetened)
Calories per cup: 79
Frozen facts: They're an excellent source of fiber (four grams per cup), putting a dent in that 25-grams-per-day goal for women (38 for men). They're also a rich source of anthocyanadins, antioxidants linked to reducing blood clots and improving memory.

Blackberries (unsweetened)
Calories per cup: 97
Frozen facts: They contain an amazing eight grams of fiber per cup.

Peaches (unsweetened)
Calories per cup: 107
Frozen facts: They pack four grams of fiber, 443 milligrams of potassium, and a whopping 236 milligrams of vitamin C per cup.

Strawberries (unsweetened)
Calories per cup: 77
Frozen facts: A cup contains four grams of fiber and 91 milligrams (one and a half times the daily value) of vitamin C.

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

Great Garlic

Yesterday I went to pick up my share at the CSA (Community Sustainable Agriculture, a way for people to buy local, seasonal produce directly from a farmer) that I belong to, and I got about 10 heads of garlic. Other people were complaining that it was too much—but I was excited! I use a lot of garlic in my cooking, most of it roasted because I find that roasted garlic enhances a variety of foods without overwhelming the natural flavor like raw garlic can. Roasted garlic, if cleaned properly, is also easier to digest than raw.

This time of year especially, I add raw garlic to seasonal vegetables, such as wilted fall greens, roasted tomatoes and cooked squashes. Raw garlic pureed with a little water and seasoned with salt and pepper also makes a great sauce for meat and poultry. Check out the recipe below for instructions on roasting garlic and then use it to spice up your favorite dishes.

Roasted Garlic

Prep time: 10 minutes
Total time: 30 minutes

INGREDIENTS
Garlic broken into cloves with papery skin left on
Vegetable oil cooking spray

DIRECTIONS
1. Heat oven to 375 degrees.

2. Place cloves on a sheet pan, coat with cooking spray and place in oven.

3. Cook garlic until soft to the touch.

4. Once garlic is cool enough to touch, remove the papery skin.  Split cloves in half lengthwise and look for a small stem that may run down the middle of the clove. If the stem is there, remove and discard. Some young garlic has little to no stem; older garlic has a larger stem that is easy to remove.

For more healthy cooking tips, check out TheBestLife.com.