Want to Be Featured in a National Magazine?

A national women's magazine contacted us at Best Life—they're looking for someone with diabetes or pre-diabetes who has lost weight and improved their blood sugar numbers (or even reversed their condition) using the Best Life Diet. If that's you, please contact us no later than the morning of Tuesday, May 4.

Ideally, you would have used Bob's latest book, The Best Life Guide to Managing Diabetes and Pre-Diabetes, to help you. But if you've used a combination of the book and the Best Life diabetes website—or even just the website—that's fine as well.
 
Send us an email to bestlifejm@gmail.com, and we'll pass along your information to the magazine for consideration. Thanks!

Fitness Move of the Week: Reverse Shoulder Press

This move looks just like a regular shoulder press, with one minor change: The direction of your palms—in this move they face backwards instead of forward. That one simple adjustment gives you an entirely different workout because although you're targeting the same muscles, you're doing so at a different angle. Read on to learn how to do it, or check out the demonstration below.

 

 

• Stand straight with your feet shoulder-width apart or sit on a low-back bench with your feet firmly planted on the floor (if you do this move in a seated position, don't use the back of the chair or bench; sit upright to give your core a workout, too). Hold a weight or dumbbell in each hand at shoulder height. Your palms should face behind you and your elbows should be down and in front of your body.

• Press the weights straight up and overhead, stopping right before you lock your elbows.

• Keep your abdominal muscles tight and your back straight (arching your back could lead to serious injury and isn't effective when you're lifting). Your palms should be facing you throughout the entire move.

• Slowly lower the weights all the way back down to the starting position.

• Perform two sets of 12 to 15 repetitions.

Facebook Profile: Olive Oil

Basic Information 

Birthday: According to estimates, around 4500 B.C. 


Hometown: The olive tree is native of the Mediterranean region. I wasn't introduced to the United States until 1492 when I was brought here by Christopher Columbus.  

Family Members: I come from the olive, a fruit that grows on the olive tree (which is actually considered an evergreen tree!).


Personal Information

Fans: I'm a favorite of chefs and nutritionists. Chefs prefer me over other oils because of my unique and delicious taste, which complements a wide variety of foods. And nutritionists sing my praises because I'm rich in healthy monounsaturated fats, which have been shown to help reduce the risk of heart disease by lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol.



Favorite Activities: I love to be drizzled over poultry or fish for added flavor. I also like to dress vegetables or finish a whole-grain or bean salad. Another favorite seasonal activity: Being used to lightly cook some spring asparagus or to dress a delicious salad of spring greens (combine one to three teaspoons of high-quality extra virgin olive oil—depending on the calorie count of the rest of the meal—with a squeeze of lemon, a pinch of salt and black pepper to taste.)


Favorite Fact: If you store me properly (in a cool, dark place) I can last for two years, though I'm most flavorful in the first two months. If you store me in the fridge, you'll have to let me come back to room temperature, so the crystals melt, before using.


About Me: I'm available in various forms, depending on how I'm processed. There's Extra Virgin, which comes from the first pressing of the olives. It has a very low rate of acidity, making it ideal for salads and other non-cooking uses. Virgin oil also comes from the first cold pressing, but it's higher in acidity. It has a slightly higher smoke point (the temperature at which the oil starts to smoke) so it can be used both in cooked and uncooked dishes. Olive oil that's not marked Extra Virgin or Virgin are made from later pressings of the olives. They have higher smoke points, and are therefore better for cooking, but they lack the depth of flavor important for dressings.

Favorite Quotation: "Olive oil... asparagus...if your mother wasn't so fancy, we could shop at the gas station like normal people." —Homer Simpson of The Simpsons

The Rookie Diaries: Kranking it Up with a New Fitness Trend!

Kranking. It sounds like what a toddler does when he's tired, or like the latest craze in German club dancing. But it's actually a relatively new fitness trend that can best be described as spinning for the arms. It grew out of the physical therapy realm (it's a great way for someone with a lower body or back injury to get some cardio as they recover), and it's more than just a gimmick. In fact, Kranking or Krankcycling—which was popularized by the same man who created Spinning (Johnny G)—just got some serious credence for being a bona-fide workout. The American Council on Exercise (ACE) recently released the results of a study showing that participants who Krankcycled sitting down for 30 minutes burned 269 calories and got their heart rate up enough to get a cardio benefit for 90 percent of workout (researchers estimate that you'd burn closer to 400 calories in an actual Krankcycle class, because you'd be standing up during part of the workout).

I was intrigued by the study, the idea of getting a cardio workout while my feet stayed planted on the ground, and motivated by an image of me sporting Michelle Obama's toned arms, so I met with ACE spokesman and certified trainer Chris McGrath, who took me through a Krankcycle workout at the Reebok Sports Club in New York. Check out the video below as Chris operates the Krankcycle and describe the myriad benefits—arm conditioning, core strength, increased heart rate, even balance and improved posture.

 

To get started, Chris first had me sit down on the bench—which is removable for wheelchair access—and he adjusted the arm wheels for my height and set the resistance at a low level (you can increase or decrease the resistance for a harder or lighter workout). Then he got on his Krankcycle, just a few feet from mine, "cranked" up the music and we started to Krank. First, we spun our arms in tandem, the left and right arms both turning the same direction at the same speed; then we reversed the spin; then he had me spin my arms in opposite directions, which took a little more coordination and focus.

We were barely two minutes into the workout when I felt sweat break out on my brow. I was surprised at how hard my heart was pumping when the only things moving were my arms! Chris then had me stand up and that's when it truly became a full-body workout. Placing the right foot slightly in front of the left (or vice-versa), gives you better leverage so you can increase the intensity. I also found that trying to keep my core facing forward with my feet in this position really engaged my ab muscles. I can see how you could tone your abs without doing a single crunch! If I keep this up, I could challenge our First Lady to an arm wrestling contest and have a fighting chance!

The beauty of Krankcycling—especially when you're standing while doing it—is that it's a "reflexive" exercise. "This means that your whole body is accounted for, your whole body is engaged, and that's how you want to feel and move in real life," Chris explains. When you engage your core properly while exercising—whether it's in Krankcycling, Pilates or lifting weights—your body learns to do it automatically, or "reflexively," even when you're not working out. (Hint: An easy way to engage the core? Just practice perfect posture!)

One important note, however: Krankcycling doesn't replace arm weights. "Just as cycling doesn't replace resistance training for your lower body, you shouldn't stop using traditional weights for your arms," says Chris. Krankcycling definitely tones, increases strength, and ups endurance, but you still need to "pump iron” to keep your whole upper body in tip-top shape.

Want to try it yourself? Log on to the Krankcycle website for a list of gyms across the country that offer Kranking. Keep in mind that cardio is all about getting your heart rate up, and you don't have to jog on a treadmill to make that happen. Kranking, fast walking, lifting, rowing—anything that gets your blood pumping and leaves you a bit breathless is a good thing.

Thanks so much to Chris McGrath—who is also the owner of Movement First (a personal training organization in New York City)—and to ACE and Reebok Sports Club New York for their participation in this blog!

Our Healthy Must-Have of the Week: Homemade Trail Mix

There's one thing in particular that has been my saving grace time and time again when I reach that too-hungry point: A bag of homemade trail mix. In fact, you'll probably find a bag or two stashed in almost every handbag or computer bag I own. The wonderful thing about this snack is it's portable, relatively smash-proof, tasty, and the ingredients offer up the right hunger-fighting combination of protein, healthy fat, and whole grains. Plus, when you make it yourself, you control how much and what goes into it—that means your version can save you lots of unnecessary calories and ingredients that you don't want (like trans fats and other added oils and sugars.)

I usually make bags that are around 150 to 200 calories for regular snacks, but I occasionally create bags that weigh in at around 250 to 300 calories for times when it's going to be longer between meals than usual. Here's how you can put together your own homemade trail mix. The amount of calories for each particular serving size of the ingredients is listed below so that you can easily put together a trail mix that meets your calorie needs.

Start with a 1/3 to 3/4 cup of whole-grain cereal (about 75 to 100 calories worth). Look for a cereal that contains a whole grain as the first ingredient, at least 5 grams of fiber, and no more than 5 grams of sugar per 100 calories. You can experiment with different cereals that meet these criteria to see which type you prefer in your mix. A few that I like using are Kashi GoLean Original, Kashi Honey Toasted Heart to Heart, General Mills Wheat Chex, Barbara's Bakery Shredded Spoonfuls Multigrain Squares, and shredded wheat.

Add nuts (45 calories per tablespoon). Chopped nuts are best because you get more nut pieces per 45-calorie serving than you would with whole nuts. You can use one type of nut or a mixture. For instance, try slivered or sliced almonds (raw or roasted), chopped cashews, walnut pieces, chopped peanuts, chopped pistachios, and/or chopped hazel nuts. Note: If you use sweetened or candied nuts, be sure to count the additional calories.  

Mix in some dried fruit (around 60 calories per 2 tablespoons, depending on the fruit it can vary from 40 to 80 calories per 2-tablespoon serving). Once again, chopping up larger dried fruit gives you more pieces per serving. You can try chopped apricots, cranberries, cherries, goji berries, blueberries, chopped mango and diced papaya.

Sprinkle on seasoning (if desired). Spices like cinnamon, pumpkin pie spice, ginger, nutmeg and cloves can add a new note to trail mix (without adding any calories)—changing the flavor of the mix with just a shake of a spice bottle. I love this option because I can keep my trail mix ingredients the same but create a completely different mix by choosing new and different spices each time! One of my favorite combinations is a mixture of cereal with chopped walnuts, chopped apricots, dried cranberries, and cinnamon.

Once you have your ingredients together, place your pre-portioned mix into a small snack bag and stash away for your next hunger emergency. You can pair it with yogurt for a quick on-the-go breakfast or enjoy it as is for an anytime snack.

Slimming Travel Tricks

It has been a whirlwind few weeks for me. I spent four days in Napa for a media event, came home to New York for a day, then headed to Boston for an overnight trip to a produce trade show, headed back home again for a day, and then left on a late night (and unexpectedly delayed) flight to Los Angeles to meet with clients. Just writing it makes me out of breath! However, despite my busy schedule and multiple time changes, I feel great...and I didn't gain an ounce. Here's why:

I pack wisely. I never head to the airport without my insulated lunch bag. If I'm going on a short trip, I'll pack snacks like carrot sticks and hummus, a yogurt/cereal/fruit parfait, string cheese and apple slices. If I'm headed out for a longer flight, I pack a whole meal! As I was eating a delicious sandwich I'd brought from home on a recent trip, I thought about the time it took me to make and pack the sandwich—about five minutes. Then I thought about the benefits of packing my sandwich: I saved money (airport food is expensive) and my sandwich was much more healthful than most of the airport options. The key is to factor in your schedule. Will you be on flights all day? If so, pack a couple of meals and heartier snacks. Will you need snacks on other days of your trip? Stash non-perishables, like a box of whole-grain cereal, dried fruit, nuts and whole-grain crackers, in your checked luggage.

I do my homework. Before embarking on any trip, I do some serious Internet research. If I have control over choosing restaurants, then I scope out eateries in the area that sound healthful. If someone else has chosen the restaurants, I use a service like MenuPages to look up the menus at these places so I can put together a list of the best choices. Having a plan about what you want to order, before arriving at the restaurant, makes it easier to stick to healthy choices.

I divide and conquer. I often find that I can divide activities on business trips into two categories: Obligations and non-obligations. Obligations are the meetings, dinners, events that I cannot miss. Non-obligations are events or activities that are nice to attend, but aren't a requirement. I always look at my schedule, and work my exercise and food plans around obligations—passing on one or two non-obligations to squeeze in a workout or a healthful meal. For instance, I might attend a networking cocktail reception and a meet-and-greet dinner one night because I need to speak with people I know will be at both events. But I'll skip the casual meet-up breakfast buffet in the morning because it will be the same people I met with the night before and instead, I'll do yoga in my hotel room followed by a healthful breakfast. In an ideal world, I'd make all events—obligations and non-obligations alike—but I find that if I skip some non-obligations to allow time for working out or eating healthfully, I feel energized and am at my best for those events I can't miss.

I'm not afraid to say no. I don't drink much—I'd rather spend my calories on food. Plus, I like to be energetic and quick-thinking on business trips—it's better for business—so I tend to skip cocktails at receptions or wine at dinners. Sometimes people ask me why I'm not drinking, but the bottom line is that what you eat and drink is no one else's concern. Remind yourself of that and make the choices that make you feel your best. Trust me, no one will remember that you passed up a cocktail 10 minutes into the meal...especially if you wow them with great business ideas and fun conversation!

I make an effort to move. When my flight to Los Angeles was delayed, I walked laps around the airport to fit in the exercise I'd skipped that day. I also pack exercise bands in my luggage, subscribe to an online yoga class (YogaGlo), so I can do yoga with an instructor anytime and anywhere, and often do pushups and lunges in my hotel room. And I try to walk rather than take cabs as much as possible when I travel. The point is, you always have exercise options when traveling—you just need to take advantage of them!

I find ways to stay motivated. Jot down your goals as well as how you'd like to feel when you get back from your trip on an index card. My goal: To feel like I was on a spa vacation when I get back home. This might sound silly, but it really helps me when I'm tired and tempted to blow off a walk or reach for not-so-healthful choices. Reminding myself that I want to get home feeling better than when I left keeps me motivated to make wise choices throughout the entire trip.

Fitness Move of the Week: Calf Raises

Strong, toned calf muscles do more than simply give you long, lean-looking legs. They also help stabilize you when you're walking, running or jumping, and absorb some of the shock the body receives during these movements. This can help reduce your risk for injuries, such as ankle sprains, muscle tears and Achilles tendon rupture.

A simple lower-leg exercise that you can do anywhere is the calf raise. All you need is a step or elevated surface (like a treadmill). Check out the video demonstration or instructions below to learn how to do it.

 

• Step up on an elevated surface. Stand up straight with the balls of your feet on the edge of the step, your heels hanging off the back. If you need some help balancing, try holding onto something like a banister or a chair. If you don't have anything to hold onto, you can do these while standing on the floor, but avoid allowing your heels to rest on the ground.

• Allow your heels to slowly drop toward the ground. When you feel a stretch in your calf muscles, stop.

• Raise up onto your toes.

• Repeat. Do 12 to 15 repetitions. (For more of a challenge, hold a weight in each hand while performing the exercise or do it standing on one leg.)

In the Kitchen with Sidra: Eggs, Explained

No matter how you like 'em—scrambled, poached or hard-boiled—eggs actually are all they're cracked up to be. The whites are loaded with protein, which is more satiating than either fat or carbs, and the yolk contains powerful antioxidants. If you're worried about the cholesterol in the yolk, you probably shouldn't be. Research shows that saturated fat is more of a concern than dietary cholesterol when it comes to raising blood cholesterol levels. (If you happen to be someone who's sensitive to dietary cholesterol, you could always stick with egg whites. And even if you're not cholesterol-sensitive, there's a case to be made for using egg whites or liquid eggs if you're watching your weight, as explained below.)

But decoding labels and deciding which dozen to grab can be pretty confusing. If you have the opportunity, buy from a local farmer; you can easily find out how the chickens are raised and what they're fed in this case. If you're buying from a grocery store, you can use the egg guide below to make the healthiest choice:

Color. The color of the eggshell, which is determined by the type of chicken that laid it as well as the chicken's diet, has nothing to do with its nutritional value. (It's not like white bread versus whole wheat bread.) In fact, one of the farmers that I buy eggs from has Araucana chickens, a breed that produces blue eggs!  

Grade. There are two choices when it comes to grade: A and AA. This info basically tells you how fresh an egg is. Freshness is measured by the amount of air between the egg and the shell; AA has less air, so it's considered fresher. In general, fresher eggs are slightly more flavorful. Two things to keep in mind about the grade: The fresher the egg, the easier it is to separate the white from the yolks. However, if you're hard-boiling an egg, it's easier to remove the shell if the egg is a little older and has more air in it. I've tried to make hard boiled eggs with extremely fresh eggs from the farmers market—it's nearly impossible to peel them neatly.

Organic. This label guarantees that the chicken has some access to the outside and that their feed is generally antibiotic free. They're more expensive than other types of eggs but both the flavor and nutrition are superior. Note: Any carton that does not specify  probably contains conventional eggs. These eggs are the least expensive, but the chickens that lay them are usually kept in overcrowded cages and as a result are unhealthy and are often given antibiotics.

Free-Range and Cage-Free. This label guarantees that the chicken is outside for at least some of the time—the amount varies greatly from producer to producer. This distinction has nothing to do with what the chickens are fed. Organic eggs are free-range and cage-free but the opposite isn't necessarily true—free-range or cage-free eggs may not have been treated by organic standards unless specified on the label.

Liquid Eggs. These products are primarily egg whites. Best Life approved AllWhites, for instance, look like regular egg whites and come in a handy container. Better'n Eggs are also egg whites that bear the Best Life seal, but they're actually closer in color to a whole egg that has been scrambled; that's because they contain added nutrients found in yolks as well as natural beta carotene. The benefit of using egg whites is that they're low in calories, and are fat-free and cholesterol-free. Liquid egg whites do one better: Because they come in small milk-like containers, they're very easy to use—no cracking, no spills, no mess. There's a slight difference in taste between liquid eggs and whole eggs, although you can generally use liquid eggs in most recipes that call for whole eggs. The one exception for liquid egg whites is that you cannot whip them into a stiff peak because they're heated during the pasteurization process.

The Rookie Diaries: The Zen Way to Better Health

A month ago, I challenged myself to a month of daily meditation to see if it made any difference in how I felt, both from a mental- and physical-health standpoint (click here to read about how to do it). I started at 5 minutes and added a minute each day with the goal of getting to 30 minutes.

How'd I do? Well, I didn't meditate every day (about 70 percent of the time), but I made it to a whopping 22 minutes. And I am calmer, more patient and more aware of my mind and body as a result. I plan to keep it up—it's becoming addictive, actually—because it helps my creativity, enables me to better focus on any task I'm doing (dishes, writing, listening to a friend), and has trained me to put the brakes on runaway thoughts that take on an unproductive life of their own. Below is a diary of my experience. If anyone else did the challenge with me, please share your results!

Night 1
Total Meditation Time: 5 minutes
I've decided to meditate at night because I'm not a morning person. I set my timer for 5 minutes, sat down on a padded blanket (to keep my spine straight) and focused on my breath, like my meditation guru Jen had advised. My kickoff night was a success. It wasn't torture, like I'd expected. My mind did wander, but I was able to reign it in. Also, I noticed for the first time all day that my neck had been aching! The day had been so crazy that I'd never really checked in to see how I felt. I ended up feeling clear-headed for the first time all day.

Night 2
Total Meditation Time: 6 minutes
As I quieted my mind, I realized how tired I was and that I was angry about being tired! I'd never connected those two feelings in my head before, so it was a bit of an epiphany. Six minutes went by quickly.

Night 3
Total Meditation Time: Skipped
I took a yoga class today and we did 5 minutes of meditation at the end of class, so I let that stand in for my daily meditation.

Night 4
Total Meditation Time: 7 minutes
You'd think that 7 minutes of training your mind on your breath would drag, but oddly it's becoming inviting and enthralling. I'm also realizing how much my mind races and that training my mind to not "work" is like giving a work-aholic permission to rest.

Night 5
Total Meditation Time: 8 minutes
I find my thoughts wander more when I'm tired (it's 1:30 in the morning), but my meandering mind led me to a mini revelation: We spend our whole lives breathing without thinking about it, so devoting a few minutes a day to tune into our breathing isn't asking much. It's like a little daily "thank you" to your lungs.

Night 6
Total Meditation Time: Skipped
I had a lovely dinner with my brother and sister-in-law tonight, which included two glasses of wine. It's 2 a.m. and meditating now would only lead to…Zzzzzz.

Night 7
Total Meditation Time: 9 minutes
I'm discovering what I call The First Minute Detox. It's similar to how you feel when you watch the previews before the movie—you're excited, it's new, it's starting! Then, when the feature starts, you settle in, stop whispering and focus. During that first minute, a ton of things run through my mind. It's not until I allow my mind to scan my to-do list that I can calm down.

Night 8
Total Meditation Time: 10 minutes
I'm still looking forward to my meditations—it has become the only moment during the day that I feel is truly my own—but today was so stressful that I got fidgety during the meditation and checked the timer twice to make sure it was working (it was).

Night 9
Total Meditation Time: 11 minutes
You know what I realized about myself today during meditation? I have a habit of creating conversations in my head between me and another person I'm annoyed with (a relative, my dry cleaner, my boss) that will probably never take place! I "fight" with them in my head, creating stressful situations that don't exist! What a waste of energy. As they say, awareness is the first step toward change…

Night 10
Total Meditation Time: Skipped
Bad, Tula, bad!

Night 11
Total Meditation Time: Skipped
Really bad, Tula, bad!

Night 12
Total Meditation Time: 12 minutes
After two days of no meditating, I was sooo excited to get back into it. A dozen minutes of sitting—which a couple weeks ago would have sounded impossible to me—flew by. Tonight is Easter eve, so I turned my meditation into more of a prayer session. In the middle of my meditation, I heard the midnight Easter bells at a nearby church ring. Nice touch.

Night 13
Total Meditation Time: Skipped
I was exhausted and sick with spring allergies. I'm sure hard-core yogis meditate even on sick days, but Claritin-D won out, and me and my stuffy head went straight to bed.

Night 14
Total Meditation Time: 13 minutes
Tonight. Was. Torture! I felt like a hyperactive three-year-old at story-time who can't sit still to save her life. My mind was on overdrive because I was stressed about work deadlines and worried about the details of an upcoming family reunion. I couldn't stop thinking about my to-do list. After about 5 minutes of failing to focus on my breath, I just gave up and let my mind wander and obsess over all the things I need to get done this week. When the timer went off, I was so relieved.

Night 15
Total Meditation Time: Skipped
Last night's not-so-great experience left me gun-shy. But…I have noticed that I am more patient in my day-to-day life, and I attribute that to meditation. Today, for example, my cab driver took a wrong turn onto a busy road and got stuck in traffic. I could tell he felt badly about it, so instead of reminding him I was in a hurry (like I normally would have done), I found myself cutting him some slack and telling him not to sweat it.

Night 16
Total Meditation Time: 14 minutes
Tonight's meditation was way easier than a few nights ago, even though I was meditating longer. The first 5 minutes is turning out to be my favorite part—like the "feel good" moment when you finish a run and allow yourself to walk, slow down and settle.

Night 17
Total Meditation Time: Skipped
I had such a busy day that I forgot to do it. Sigh.

Night 18
Total Meditation Time: 15 minutes
I noticed today that I've started to see the world a bit more objectively. It could be a coincidence, but I believe the practice of being nonjudgmental during meditation (when thoughts arise, you're not supposed to label them as good or bad, but just acknowledge them, sit with the emotions, then return to the breath) is spilling over into everyday life. Earlier today, a little old lady going 80 miles an hour with her walker on the sidewalk chastised me for being in her way (it was the other way around). I just smiled and let her pass—I figured that if you can still go that fast at that age, you deserve a pass.

Night 19
Total Meditation Time: 16 minutes
I still have a hard time staying focused just on the breath, and not controlling the breath. But I sort of got into a breathing rhythm toward the end of tonight's meditation, making it easier to stay centered.

Night 20
Total Meditation Time: Skipped
I know, I know! I'm not good with consistency, except if you count how consistently I'm inconsistent.

Day 21
Total Meditation Time: 17 minutes
I changed it up today and meditated in the afternoon, outside, in the 70-degree sunshine. It was a different experience—I was more alert than during my nighttime meditation. Also, it didn't have the sense of release and closure that my nighttime practice did because I knew I had to get up and continue working afterwards. Still, the sun and hearing the birds helped me take my mind off of the hamster wheel of thoughts.

Day 22
Total Meditation Time: 20 minutes
Took the practice outside again today because the spring weather was perfect. This time, it flew by! I actually let myself meditate until I felt like it was 18 minutes (I'd left my timer inside!), which was my goal for the day, and I went overtime by 2 minutes!

Night 23
Total Meditation Time: 19 minutes
I'm getting to the point where focusing on the breath is sort of automatic and takes on a rhythm/pace of its own. I'm discovering that it's easier to tolerate uncomfortable emotions, too. I'll start thinking about something stressful, for example a dicey relationship with a coworker, and it's easier to sit with that emotion and say, "OK, you're feeling this way, and that's OK."

Day 24
Total Meditation Time: Skipped
Argh! But I did have a meditation-related moment at the hair salon. I was sitting under the hair-dryer waiting for my highlights to cook and realized I didn't have a magazine to read to pass the time. I could see the magazines across the salon (is that the latest US Weekly with Sandra Bullock on the cover?!!) and wanted to sprint over and grab one, but instead, I stayed put and used the 10 minutes more productively to check in with myself and just relax.

Night 25
Total Meditation Time: 20 minutes
Tonight was a mixed bag. I'm finding that my hips start to hurt sitting Indian-style for this long, so finding a comfortable position mid-way through is a bit distracting. But it has also becoming easier to sink into a laser-like focus on my inhales and exhales. I won't lie—my mind still flits from thought to thought, but I'm less invested in the thoughts, kind of like watching a TV show on mute.
 
Night 26
Total Meditation Time: 21 minutes
Toward the end of tonight's meditation, I realized that, as a kid, I would enter meditative states all the time. Whether it was in bed at night captivated by the shadows my hands made on the wall, or watching a ladybug crawl along a leaf in the garden, I recall being intently focused on a singular thing. As multi-tasking adults, we have to relearn that skill. Perhaps we'd be more efficient if we fully invested in one single thing for a stretch instead of fragmenting our thoughts and actions.

Night 27
Total Meditation Time: Skipped
DVR'd reality shows won out over meditation (I'm human after all).

Night 28
Total Meditation Time: 22 minutes
It's my final night! Well, not really. I plan to keep this up. I don't think I'll make it to 30 minutes, which was my original goal. But I like my newly Zen attitude enough to invest 20 minutes (or 5 or 10, whatever I can manage that particular day) in cleaning out the mental debris. We spend as long clearing off our desks or kitchen counters—imagine how our home would look without daily maintenance? I'm hoping a clearer, cleaner head-space will help me navigate life's ups and downs with more kindness and purpose. And ….exhale.

Our Healthy Must-Have of the Week: A Spicy Nighttime Ritual

I drink a lot of tea—in a typical day, I'll have anywhere from three to six cups, usually Irish Breakfast tea with fat-free milk. But after 4 p.m., my tea habits make a drastic change. That's because black tea has about 50 mg of caffeine per cup—not as much as coffee, which contains anywhere from 100 to 200 mg, but still enough to affect your sleep if you're drinking it late in the day. And I've found that I'm especially sensitive to caffeine. For this reason, I try to limit my caffeine consumption to no later than 4 p.m. The only problem with this no-tea-after-4 rule is that I often want something to sip in the late afternoon, and I definitely need something to sip after dinner!

The solution: Herbal spice tea. I love it because it's extremely versatile—if I drink it straight up, it has a sharp, peppery kick. If I'm in the mood for something creamy after dinner,  some warm fat-free milk added to a strongly brewed cup of spice tea creates a hot chai latte. And in the summertime, I drink it iced, both with and without fat-free milk.

Second, the robust flavor is really satisfying. In fact, I'll often drink a cup of spice tea instead of having dessert. Cinnamon, a key component of spice tea, has a natural sweetness—you'd be surprised how sweet a cup of spice tea is without the aid of added sweeteners. And for those times when I still need a sweet treat, sipping a cup of steaming spice tea helps me relax, slow down, and savor my treat (one sip tea, one bite dessert...and repeat).

Another perk: The herbal spice tea I drink most often is a strong blend of cinnamon, cloves, ginger and black pepper. The concoction makes my stomach feel great (probably from the ginger, which has been studied for its nausea-soothing properties in pregnant women and people who experience motion sickness).

And although herbal spice tea doesn't contain actual tea leaves, like black or green tea, it still packs some powerful antioxidants from the spices like cinnamon and cloves, which protect your health and reduce your risk for a variety of diseases. So, the next time you're searching for something to sip at night, consider herbal spice tea, which comes in a variety of flavors from cocoa spice to options with a hint of chili pepper! It can be tea time any time of the day thanks to herbal spice tea!

Skip Sipping to Lose Weight

If you enjoy a cocktail or a glass of wine or beer most nights of the week—whether it helps you unwind from a stressful day or it's a way for you to share and enjoy time with friends or family—you should know that there are a number of perks to abstaining, especially if you're watching your weight. (At the very least, you should be limiting your intake; women should have no more than one drink a day and men should have no more than two. Studies have shown that too much alcohol can raise your risk for a variety of diseases in addition to interfering with your weight-loss efforts.) Here's why:

1. Alcohol lowers willpower. After a few drinks, most people are inclined to eat more and not be able to recall what they ate. Also, foods typically served with alcohol are often high-fat.

2. Alcohol reduces your body's fat-burning ability. Alcohol gets converted to a compound called acetate, which the body then burns as its mean source of energy—instead of fat. Not to mention, a small portion of the alcohol we drink gets stored as fat.

3. Alcohol contributes more calories (7 per gram) than protein or carbohydrates (4 per gram each).

4. Alcohol can kill your motivation to be productive the following day; we're often left feeling tired and less energetic after a night of imbibing.

If you'd like to abstain (or cut back), the key is to be prepared for situations when you might be tempted to drink—or drink more than the recommended amount. When that happens, remind yourself of these facts:

• I can socialize and have a great time without alcohol. Being social isn't about drinking alcohol—it's about enjoying the company of the people you're with.

• I can substitute a non-alcoholic drink that's better for me, won't inhibit my weight loss goals, and tastes just as good! And if you're worried people will ask why you aren't drinking, order seltzer water with a splash of cranberry juice and a lime—it looks just like a cocktail! Other tasty look-alikes: Seltzer with a squeeze of citrus, such as lemon or lime, and one or two ounces of antioxidant-rich juice, like pomegranate, black currant, grape, orange, or grapefruit to seltzer. Or try seltzer (plain or flavored) with a splash of fruit-infused balsamic vinegar to create a tangy tonic with many of the same flavor notes as wine.

• I can learn to unwind without alcohol. I will try something else to relax, like reading a light book, talking to a friend, or going to a yoga or meditation class. Alcohol affects your sleep cycle, often leaving you feeling tired the next day, so it's actually not a good option before bed.

• I'll feel much more productive and better about myself tomorrow if I limit myself to one drink tonight or if I avoid alcohol altogether.

Fitness Move of the Week: Wall Ball Shot

If you're getting a bit bored of squats, try this squat-spin-off move for a change: Grab a ball (you may want to start with a basketball and then move to a medicine ball as you progress) and find a high wall (one that you can bounce the ball against). Then, toss, catch and squat. Follow the instructions below or check out the video for a demonstration. Note: The key to this exercise is to keep your  momentum going; perform the move without stopping to catch your balance or rest.

 

• Stand in front of a wall about an arm's length away. Keep your feet shoulder-width apart.

• Hold onto the ball with both hands in front of you at chest height. Keep your elbows pointing out to the side

• Squat down as far as you can. Remember to use proper form; you don't get a pass on good technique simply because the move is more challenging. Keep your weight back (don't lean forward) and don't let your knees cross in front of your toes when you squat down.

• When you stand back up, toss the ball as high as you can against the wall. You should toss the ball with some force—don't gingerly lob it up there. And try to hit the ball on the same spot each time.

• When you catch the ball, keep it at shoulder height, and squat down again. Repeat 12 to 15 times.

Facebook Profile: Arugula

Basic Information
Birthday: My leaves date back to Ancient Rome. (That's about the 10th century B.C. for those of you who slept through high school history!)

Hometown: Italy. I grow wild throughout the Mediterranean and Asia.
 
Family Members: A member of the mustard family, I'm related to mustard greens and mustard seeds. (Take one bite, and you'll taste the resemblance!)

Personal Information
Fans: I'm extremely popular in Europe, and have attracted a number of admirers in the States in recent years. Of course, people who are trying to lose weight love me because I contain only 5 calories per cup, like most greens—but I offer a bit more flavor. With my peppery, sometimes, spicy taste, I've also become a favorite of gourmands.

Favorite Activities: Starring in a nutritious salad dish (I can also be mixed with milder greens). And I love to be quickly wilted and flavored with garlic, a pinch of salt, and freshly ground black pepper as a side to any main dish.

Favorite Fact: In ancient times, my seeds were incorporated into aphrodisiacs. Talk about spicing things up!

About Me: My nickname in other parts of the world is rocket (salad rocket, garden rocket, etc.). I'm at my best right now in the spring and again in the fall because I don't like extremely hot weather—it makes me taste bitter.

Favorite Quotation: "People in Iowa know what arugula is. They may not eat it, but you know what it is," said President Barack Obama during the presidential campaign in response to attacks from opponents and the media that he was out of touch with the common man.

Rookie Diaries: How to Save Some Green on Healthy Foods

Every time I hit the produce aisle to select salad fixings—lettuce, red onion, tomatoes, cucumbers—I pat myself on the back for including fresh produce in my diet (yay for me!). But even so-called 'fresh' produce has spent days or even weeks traveling from the farm to my fork, not only losing nutrients along the way, but also becoming more expensive with each step: The price of lettuce, for example, (about $6 for a bin of mixed organic greens) has to account for the time the farmer spent growing it, the gas to bring it to my neighborhood grocery, the cost of packaging it safely, and a little extra for profit.  

This spring, I've decided to cut out the middle-men (and women) in this equation—and save some money—by growing a salad on my deck. There will be an initial investment, of course, but the cost of the starter plants (about $5 for seedlings and a single $1 for a pack of seeds) will end up paying for themselves and then some. (Talk about pay dirt!)

Last winter I moved into an apartment with an outdoor deck that gets adequate sunlight in the warm months, which, in New York City, is the equivalent of winning the lotto. So last spring I took advantage of the jackpot by planting a few easy-to-grow herbs, ones with a reputation for being hearty and forgiving of an owner who, on occasion, will forget to water them (sorry!). The mint and rosemary flourished and the oregano even survived the winter and is still going. (As for the thyme, well, let's just say I ended up having to stay away from recipes that called for it.)

So this year, building on my herb-growing success, I'm trying for real, live vegetables. If I can grow a salad on my puny deck in Brooklyn, then anyone with even a small plot of dirt is golden! Now is the perfect time in most parts of the country to plant seeds and seedlings. (For all you non-gardeners, seedlings are little baby plants that a nursery has started for you so they're easier to grow; seeds can be tricky to sprout, so most first-time gardeners buy seedlings and skip the seeds altogether). It's just the right temperature—not too hot, and most states are nearly past the frost date (frost can kill many plants). You can check your state's dates here or enter your zip code here to find out.

Here's a mini-guide of my planting experience, based on extensive Googling, a few conversations with the helpful staff at Chelsea Gardening Center Red Hook, and a stamp of approval from my dad, who has been gardening for more than 35 years. Any experienced gardeners out there? Please post advice. I'm sure I made a few mistakes along the way!

What to plant: My favorite salad ingredients, including lettuce (I used red sails lettuce seeds and arugula seedlings); a tomato plant (seedling); two cucumber plants (seedlings); and three red onions (seedlings). Other great veggies you can grow easily include snap peas, green beans, carrots and radishes.

Basic Tools/Supplies: You don't need a lot of fancy gadgets for container gardens, but it's good to have these basics:

• Gardening gloves to keep your hands from getting scratched and dirty, especially if you don't like touching earth worms (which had somehow managed to sneak their way into my bag of potting soil—gross!) with your bare hands.

• An all-purpose soil scoop/trowel for loosening sides of seedlings from containers and digging holes

• Potting soil (as I mentioned above); I used two full bags. You'll need seeding soil if you're starting from seeds.

• Proper containers: You can grow veggies in pretty much anything, but I bought terra cotta clay pots on the advice of the garden shop because they "breathe" (aka allow water and oxygen in and out of the soil). I had also previously purchased a cedar wood box for last year's herbs (kind of expensive, but is resistant to rot and doesn't need a liner.)

• Stakes for tall plants (tomatoes and cucumbers) and a small, wire trellis for the cukes

Planting Tips
Tomato: I bought a seedling variety called Better Boy because it's supposed to be good for tomatoes that you can slice into a salad (cherry tomatoes are also great to grow). You're supposed to bury about half the plant in the soil to encourage root development; the pot should be at least four inches deep for roots. Tomatoes need lots of light (at least eight hours), and they love heat and frequent watering (daily if necessary—never let soil get completely dry). I should see actual tomatoes in six weeks to two months, fingers crossed! I also twist-tied the stalk to a bamboo stake to train the plant to grow up instead of along the ground (which is totally fine if you have the horizontal space for that).

Lettuce: I chose a wide pot—16 inches diameter—because I wanted to plant a couple varieties. I planted three arugula seedlings in one half of the pot and red sail lettuce seeds in the other half. This variety (according to the package) is heat-resistant and fast growth—45 days to harvest! I'll have to thin the red sail lettuce when it starts sprouting so there's four or so inches between plants, because lettuce tends to take up a lot of space (thinning—snapping off the tops of small shoots or uprooting them—helps give them enough space to mature). Lettuce wait and see…

Cucumber: I planted these guys in a wide, 16-inch-deep pot: The gardening websites I looked at all said the plant needs plenty of room to grow. When they start getting taller (they can get up to 6 feet!) I'll use a bamboo stake to train them up a small wire trellis so the vines can "grab onto" something when the cucumbers get big and heavy. Like tomatoes, they need lots of light and watering. I won't be able to pick a cuke for about two months, so I hope they're worth the wait!

Red onions: From everything I read, it looks like onions don't need a ton of space, so I planted three seedlings, about three inches apart, next to my oregano in my cedar box. I'll need to wait three months for the bulbs, but I can slice the tops of the onions into my salad right away. The different varieties are a bit confusing (there's long-day, short-day, some do better in the North versus the South). I'm not even sure which type I planted!

I'll report back in July to let you know how my homegrown salad tastes! In the meantime, feel free to let me know what you've planted and how it 's going.

This Week's Healthy Must-Have: Frozen Whole-Grain Waffles

Looking for a warm, fast and healthy breakfast option? Try frozen waffles. If it has been a while since you've had them, you may be surprised by the healthy part of the equation. Warm and fast? Sure. But good for you?

It's true that as little as just a few years ago, your choices were typically limited to white-flour, high-fat, high-sodium, and super high-sugar waffles. Fortunately, many companies have stepped up recently and created tasty whole-grain versions that contain healthy fats, fiber, and more appropriate levels of sodium. That's not to say that you still can't find the less healthful options, though. So to make sure you're choosing a nutritious product, use these shopping tips:

1. Check ingredients. Make sure the first ingredient has the word "whole" in it, such as whole wheat flour, whole oats, etc.  

2. Scope out the Nutrition Facts label. Each two-waffle serving should have no more than four grams of sugar and 350 mg of sodium, at least three grams of fiber, and no trans fat (and no partially hydrogenated oils in the ingredients). 

3. Use this cheat sheet. Skip the all the sleuthing and instead, go for my favorite brands (both of which meet these criteria): Nature's Path Hemp Plus Waffles and Van's All Natural Multi-Grain Waffles. Both deliver great taste and a light texture. 

Once you get your healthy waffle home, your next task is figuring out how to eat it. Think outside of the box a little here—you can use frozen whole-grain waffles as a canvas to create a nutrition-rich breakfast based on whatever you're in the mood for or have in your kitchen at the time. At 80 to 100 calories per waffle, you can create a meal using one waffle or two, depending on your calorie needs.

Try making a portable "waffle-wich" by spreading two teaspoons of peanut butter on one waffle and topping it with sliced banana, cinnamon, and another waffle, if you need it. Or, top waffles with non-fat plain yogurt mixed with one teaspoon of maple syrup and frozen or fresh berries like blueberries, strawberries, or raspberries. If you're in the mood for something more savory, try topping a waffle with an egg and low-fat turkey or chicken sausage.
 
What are your favorite ways to enjoy waffles? Let us know!

Feel-Good Foods

Whether you woke up bright-eyed and bushy-tailed, on the wrong side of the bed, or somewhere in between this morning, your mood will affect every aspect of your day—from how you relate to others to what you to decide to eat to how well you perform at work. Of course, the better your mood, the better you'll be at all these things. So, how can you beat a case of the blues and turn your day around? Try these mood-lifting moves:

Choose carbs wisely.
When we eat carbs, our blood sugar rises—that's what's supposed to happen; the sugar is used by our cells for energy. But, eating sugary carbs (candy, cookies, sugary cereals, etc.) or refined-flour carbs (white bread, white flour crackers, etc.) causes our blood sugar to rise rapidly to a high peak and then fall back down to baseline just as quickly. If your blood sugar shoots from low to high to low, it's likely that your mood will do the same thing. On the other hand, eating high-quality carbs, like whole grains or starchy veggies, which contain soluble fiber, helps slow (and limit) the rise in blood sugar. This can help stabilize your mood. (Not to mention, whole grains and starchy veggies provide a number of important vitamins and mineral as well.) Choose high-quality carbs most often and save refined/sugary carbs for treats.

Partner up with protein.
Add some protein to your high-quality carbs to help slow the rise in blood sugar even more. Take advantage of this dynamic duo by pairing cheese with whole-wheat crackers or grilled fish with a baked sweet potato for slow, steady energy and a steady mood.

Break out of that rut.
There's plenty of research on specific nutrients and how they affect mood, but much of it deals with people who are clinically depressed. While the research is ongoing and much of it is still inconclusive, many of the nutrients being studied are found in foods that should be in our diets anyway! Here are four nutrients (and the foods that are good sources of them) that have been shown to improve mood:

• Omega-3 fatty acids: Anchovies, canola oil, flaxseed oil, ground flaxseed, herring, mackerel, omega-3 fortified eggs, Pacific oysters, rainbow trout, sardines, seaweed, soybeans, walnuts, walnut oil and wild salmon

• Vitamin D: Fortified cereal, fortified soymilk, herring, mackerel, milk, mushrooms, sardines, wild salmon

• Folate: Beans, berries, black eyed peas, broccoli, Brussels sprouts, cauliflower, egg yolk, fortified cereal, leafy greens, lentils, oatmeal, oranges, seaweed, soybeans, sunflower seeds and wheat germ

• Vitamin B-12: Dairy products, eggs, fortified cereal, fortified soymilk, lean beef, shellfish, trout, tuna, veggie burgers and wild salmon

Go easy on alcohol.
Recent research has found an association between alcohol consumption, weight gain, and depression in women. Experts haven't figured out yet which is the cause and which are the effects, but what we do know is that alcohol packs in lots of calories if you overdo it (especially on sugary drinks), which can lead to weight gain, and carrying around extra weight can definitely make you feel down or depressed. Alcohol also affects our sleep cycle, making us feel tired the day after drinking and leaving us less motivated to exercise, head to the grocery store, or stick to our other healthy lifestyle habits. It's best to skip alcohol altogether or enjoy it only as an occasional treat, especially if you're watching your weight. If you are going to imbibe, make sure to limit yourself to no more than one drink for women, two for men a day.

Fitness Move of the Week: Turkish Get Up

Want a move that works virtually every body part you can think of?  Try the Turkish Get Up. This exercise, which is popular among wrestlers in Middle Eastern countries, has slowly worked its way into mainstream gyms. Although getting up off the floor holding a weight would seem to be a fairly simple task, it's actually quite challenging. This exercise strengthens the spine, shoulders, abdominal muscles and the legs, and also improve posture, balance and coordination. You can use a dumbbell or kettle bell or even a gallon of milk or bucket of rocks. Read on or check out the video below to learn how to do it.

• Start lying on the ground, holding a weight in your right hand, your right arm extended up toward the ceiling (don't lock your elbow). Bend your right leg and keep your left leg straight. Keep your eye on the extended hand throughout the entire move.

• Roll slightly to your left side and prop yourself up on your left elbow.

• Raise up to balance on your left hand.

• Keep your right foot planted as you swing your left leg back between your right leg and left arm so you're kneeling on your left knee.

• Remove your left hand from the ground as you prepare to stand, your right arm still pointing toward the ceiling and your left arm hanging freely at your side. Your right knee should still be bent as you push up off the ground.

• Once standing, pause to ensure balance, then reverse the process so you're lying down again. Bend your left leg so your left knee is back on the ground. 

• Reach down and place your left hand back on the ground. Bring your left leg forward (twisting your torso) so you can straighten your leg.

• Lean down on your left elbow.

• Rotate your body so you're lying down flat on the floor.

• Repeat on each side 10 to 12 times.

A Good Morning Muffin

Homemade muffins make for a satisfying and tasty breakfast, but who has the time to whip up a batch in the a.m. rush? Try this recipe—the batter can be made the night before; simply pour it into muffin cups and store the pan in the refrigerator covered with plastic wrap for morning baking. If you put them directly into the oven from the refrigerator, add 5 minutes to the cooking time. For a complete breakfast, spread a muffin with 2 tablespoons of almond butter and have 1 cup of fat-free milk or soymilk and ½ an orange.

Banana Muffin
Makes 6 muffins

Prep Time: 10 minutes
Total Time: 35 minutes

INGREDIENTS
4 cup liquid eggs, such as Better'n Eggs, or 1 egg
1/4 cup fat-free milk
2 tablespoons honey
2 tablespoons sugar
1½ tablespoons olive oil
½ cup whole-wheat flour
½ cup wheat bran
1 teaspoons baking soda
1/2 teaspoon baking powder
Pinch of salt
1½ cups mashed ripe banana
¼ cup chopped walnuts

DIRECTIONS
1. Heat oven to 350 degrees.

2. With a standing or hand mixer, combine the eggs, milk, honey, sugar, and oil until completely incorporated, about 1 minute. (You can also do this in a large bowl with a wooden spoon.) Once completely mixed, add the remaining ingredients and mix until just combined, about 30 seconds in a mixer or 1 to 2 minutes by hand.

3. Divide the batter into muffin tins, and bake until a toothpick inserted into the middle of a muffin comes out clean, about 25 minutes. Serve. (Extra muffins taste best if eaten within 24 hours of baking. However, they freeze very well if you want to store them longer.)

Nutritional Information
1 serving
Calories: 201
Protein: 4 g
Carbohydrate: 35 g
Dietary Fiber: 5 g
Sugars: 18 g
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Calcium: 60 mg
Sodium: 293 mg 

The Rookie Diaries: A Day in the Life of an Emotional Eater

Are you an emotional eater? I might as well ask if you're human. Very few of us eat JUST because we're hungry. And even when we think we're hungry, we may instead be tired, stressed, nervous, or even happy or excited (birthday + celebration = cake!). There's nothing wrong with the fact that food gives us pleasure—that's why God invented taste buds, right? But when eating becomes therapy, it's time for an intervention.

I know I'm an emotional eater—I tend to eat as a way to cope with stress and as a reward for hard work, whether it's desk work or sweating at the gym. I don't consciously think "Wow, this work deadline is ratcheting up my anxiety, must eat chocolate"—it's more automatic than that, like how I'm conditioned to cross the street when the light is green. The irony about emotional eating is that we eat to feel better, but we often end up feeling worse because we've eaten too much of the wrong foods! So to bring more awareness to my emotional eating—and to hopefully break some of the patterns—I kept a diary for a day to track why I was eating and how I was feeling while munching. Then I had The Best Life's lead nutritionist Janis Jibrin, M.S., R.D., take a look at my intake and assess it for calories, fat, sodium and overall health.

Here's the big reveal, nitty-gritty details and all:

8 a.m. Breakfast: 1 cup of coffee with low-fat milk and 1 cup of cereal with 1/3 cup low-fat milk
I'm feeling tired and hungry. Legitimately hungry because I haven't eaten for eight hours and legitimately tired because I only slept for six. I gulp down the coffee and cereal at light speed and race out the door to make it to a 9 a.m. press event. I'm feeling satisfied, but still tired.

10 a.m. Snack: 3 pieces of fruit (1 section of orange, about 10 grapes, 3 pineapple chunks)
There's a post-press-event breakfast for attendees. I only know a few people here, and when I'm standing alone, I feel self-conscious, so I gravitate toward the food table to give myself something to do. I see plates, forks and a fruit plate. To help myself look busy—and because, frankly, the food is free—I help myself to an orange, grapes and pineapple. I eat them quickly. I hover around the table for a few more minutes and, still left to my own devices, I head toward the smoothie stand and order a smoothie and make chit-chat with the server. A colleague I know comes over and we catch up. I only take a few sips of my smoothie—I'm no longer nervous and realize…I'm not really hungry after all.

11 a.m. Another Snack: Large latte (10 ounces) with soymilk and a Clif energy bar
I'm at a café with my laptop, working. This is a danger zone—me, with my computer, on deadline for a story, and an array of menu choices only a few feet away. If I have several deadlines piled up, back-to-back, like today, having a snack at the ready is practically a prerequisite for finishing the task. Today, my trusty assistants are a latte and a peanut power bar. The only feeling I pinpoint is a slight sense of impatience and mild stress; the drinking/eating-while-I-work feels more like a compulsion and a habit. I down the whole latte in five minutes and nibble on the energy bar. And finish my assignment.

2 p.m. Lunch: Frozen cheese pizza (single serving size, people!) and a side salad (1 cup greens, ½ cucumber, 6 olives, oil and vinegar dressing)
I'm pretty hungry, so the only feelings going on here are honest-to-goodness hunger pains and a touch of grumpiness because my blood sugar is low—hmmmm, not eating affects your emotions as well, it appears.

4 p.m. Snack: 3 ounces of cheese
I JUST ate, so I can't be truly hungry, but here I am eating feta cheese, straight out of the carton as I type this. I check in with myself and am feeling…tired. I think I'm misinterpreting fatigue as hunger. Plus, I'm still working on an assignment that's due at the end of the day, and cheese is my friend right now. It's salty creaminess says, "Don't worry, I'll help you meet your deadline." And it does.

8 p.m. Pre-dinner Snack: A pear
I just returned from yoga class and am starving. To stave off hunger while I cook dinner, I grab a juicy pear. I'm feeling energized from my class and virtuous because my pre-dinner snack is so healthy!

9 p.m. Dinner: 2 huge bowls of sausage-kale-white bean stew
This recipe is supposed to serve four, but I eat enough for two adults while watching a cliffhanger episode of Damages on FX. I don't even realize how quickly I'm eating until I'm into the second serving. I'm feeling amped up by the intensity of the show and that tension is fueling my feeding. I make a mental note not to eat dinner while watching hair-raising TV in the future.

10 p.m. Another Snack: 2.5 ounces of chocolate and 1 cup of popcorn
The TV-watching continues, as does the late-night snacking. This is the witching hour for me, the time of day when I reward myself for all my hard work by enjoying two of my favorite things: Chocolate and television. It's a form of celebratory feasting, but I have to remember that food hangover I'll feel in the morning will negate the joy.

The Postmortem: Looking at my day, I clearly use food to cope with work stress. And not just any food, but high-fat, high-sodium food. "You took in about 4,000 mg of sodium, which is almost double what you should have in a day," says Jibrin, who adds that emotional eaters tend to grab salty, fatty (and sugary) foods. That explains why I was parched all day long! "And your saturated fat intake was about 40 percent higher than your day's limit, thanks to the feta, sausage and cheese pizza." Sigh.

As for calories, she says I came in at around 2,300, which isn't bad, but in a perfect world I'm closer to 1800. High-fat foods like cheese are also high-cal, so bingeing on cheese is a double-whammy. The good news? Jibrin says I hit my quota for fruit and veggies! (There's always a silver lining.)

My goals moving forward: If I can replace some of the higher-fat snacks (like cheese) with lower-fat, healthier ones, like whole-grain crackers or veggie sticks—even chewing gum!—I'll be in better shape. FYI, researchers have done studies showing that chewing gum while working increases your alertness and mood. So if you're like me and feel an urge to chew while you work, there's a logical, underlying reason you're compelled to do it—sugarless gum, here I come!

I also have to keep an eye on my TV-eating, which can be a recipe for weight gain. I should have probably stopped myself at one bowl of stew, and may have done so had I not been so distracted. And one ounce of chocolate—which is heart-healthy in small doses, I might add—should have been enough. (The popcorn is safe as long as it's air-popped.) If I can't learn to control my late-night nibbling by limiting portions or swapping in healthier foods, I'll have to uncouple my snacking and TV watching. One way to keep TV snacking to a minimum: Heed Bob Greene's two-hour eating cut-off. The Best Life Diet recommends that you stop eating at least two hours before bed (the time I usually park myself in front of the TV) to ensure you're hungry enough in the morning for a good-sized breakfast and so you avoid the black hole of night eating.

Do any of you have suggestions for how to curb emotional eating, or, at the very least, snack on something healthy to keep your emotions from eating you? Please share!

This Week's Healthy Must-Have of the Week: Chocolate!

No, this is not a belated April Fools joke—chocolate is one of my healthy-eating essentials. I proudly admit that I love chocolate—dark chocolate, to be exact—and enjoy it guilt-free on occasion (depending on my mood, it can be one or two times per week). In addition to delivering an intense chocolate flavor, the sweet stuff boasts some impressive health benefits. Dark chocolate contains powerful chemicals called cocoa flavonols, plant compounds that offer up benefits like improved alertness and mood. Plus, there's research that suggests those same compounds are also good for the heart and for keeping blood pressure under control.   

To get these benefits, you need pretty high levels of flavonols; choosing dark chocolate that is at least 65 percent cocoa (most products will feature this information right on the label) will ensure that you're getting a good dose of them. I generally opt for organic fair trade chocolate like Green & Black's or Dagoba if I can, but that has more to do with the environment and the welfare of the people producing the chocolate than my own health. (Organic means that no harsh chemicals or pesticides were used to grow the cocoa beans and fair trade indicates that growers get fairly compensated for their work.) I also love the Hershey's Dark Chocolate Tasting Squares because they're individually wrapped for instant portion control and contain just 45 calories per square. One of my favorite treats is to pair a Dark Chocolate Tasting Square with a walnut halve, a piece of dried fruit like an apricot, and a hot cup of tea.

Of course, I also keep in mind that chocolate is high in sugar and fat, so I choose when and how much I indulge in wisely, sticking to no more than a 100-calorie serving (about two Hershey's Squares or ½ ounce of chocolate). And when I do indulge, it's slowly and mindfully, as if I'm tasting it for the first time, or like I'm tasting the finest wine. It can take me two minutes to eat a single Hershey's tasting square from start to finish. That's because when I eat chocolate, I use all of my senses. Here's how I do it:

1. I slowly unwrap the chocolate, taking time to look at the packaging (which is often a small piece of art itself!) and the way the chocolate looks. 

2. As I'm putting the chocolate in my mouth, I'm noticing the way it smells and feels in my hand and then on my tongue.  

3. I let it sit on my tongue for a moment so it can melt slightly and coat my mouth.
 
4. I continue to let the chocolate melt, chewing as needed, to enjoy all of the flavor and texture characteristics of the chocolate. This helps me feel more satisfied—without having to eat a lot.

You'll typically find a bar of dark chocolate—70 percent cocoa containing some type of nuts or dried fruit in my freezer (I like it really cold because then it doesn't melt in my fingers), but I keep it behind an ice pack so it’' not the first thing that I see. This helps me avoid grabbing a piece when I'm looking for something else, like frozen veggies. You can keep your chocolate in the pantry or refrigerator, as long as it's out of immediate sight.

Any other chocolate lovers out there? Let me know your favorite way to eat chocolate.

Snooze Solutions

Skimping on shuteye? Not only will this leave you feeling groggy and cranky the next day, but it could also put you at risk for a variety of illnesses, including diabetes, heart disease and high blood pressure. It can also interfere with your weight loss efforts: A lack of sleep can cause your body to produce more ghrelin, a hormone that causes you to feel hungry. As a result, you're more likely to overeat. Not to mention, being tired usually means feeling low on energy, which often prompts us to reach for high-sugar foods for a quick boost. These foods might provide a quick pick-me-up, but the resulting plummet in blood sugar leaves you feeling even more tired an hour later. And of course, how motivated will you be to get to the gym if you're feeling drained?

If you feel like there's just not enough time in the day to get done what you need to in order to get to bed on time, you're not alone: 47 million Americans get less than the recommended seven to eight hours a night. But if you want to stay healthy and slim down, you'll have to hit the sack. The key to getting more sleep is planning, so take a look at your schedule and see where you can save time or shift priorities.

You may think it's impossible to get rid of any responsibilities—but you may not have to. If you can find a way to save time during the day by becoming more efficient at certain tasks or by eliminating "time wasters," you may be able to free up an extra hour or so to finish up everything you need to do and still have enough time to log a full seven or eight hours. Start by making a list of all your activities for a given day, how much time they should take, and what time your goal bedtime is. Remove any activities that aren't essential (like watching I Love Lucy reruns on the couch at 11 p.m.) and think of ways to shave time off of the ones you do need. For example, try to save all personal emails for a one-hour window of answering at night instead of checking and responding throughout the day; or save/plan errands in the same area for the same day. The more organized you are with your time, the easier it will be to save some for sleep!  

If you find that you're able to get to bed on time but can't fall asleep or you're not having a restful night sleep, try these snooze-inducing strategies:

Avoid alcohol. Alcohol may help you fall asleep more quickly, but it can result in a less restful sleep. Aim to stop drinking two to three hours before bed.

Eat for sleep. You don't want to eat something right before bed because having undigested food in your stomach can cause discomfort while you're lying down. But you also don't want to feel too hungry either, because this can also interfere with sleep. Aim to finish eating about two hours before bed to ensure that you're fully digested. And if you find you're still hungry, you can have a small evening snack. Your best bet: A 80- to 100-calorie carbohydrate-based snack, such as a whole grain Wasa cracker with a piece of reduced-fat cheese.

Get sweaty. Exercise is a great way to promote sleep. Try to work out at least three hours before bed—that's just enough time to let your adrenaline drop back down, and start to feel a little tired out.
 
Relax. Stress that you experience throughout the day can have a major effect on the quality of your sleep. To unwind, practice pre-bed relaxation techniques, such as a brief meditation session, a quick bath, or some gentle stretching.

Make your bedroom a sleep sanctuary. Don't allow anything in the bedroom that doesn't have to do with sleeping. For example, if you have a TV in your bedroom, don't keep it on and watch while you're in bed. Also, as much as you might be used to sharing your bed, pets (cats or dogs) are better off on the floor or on their own bed because their movement, noises, etc. can disrupt your sleep.
   
I plan to follow this advice myself—between a recent move, lots of travel, and work events over the past month, I've been finding it hard to squeeze in seven or eight hours per night. Let me know if these tips work for you and if you have any other sleep strategies you'd like to share.

Move of the Week: Biceps Incline Chest Press

This hybrid move, which combines two exercises (the incline chest press and the biceps curl), can be more beneficial than either move alone. That's because it works the body in a variety of angles, compared to just a single angle for each move alone. Think about it: Most—if not all—of the activities we do involve multiple muscle groups. For instance, emptying grocery bags and putting food in the refrigerator or cabinets works the biceps (the muscles in the top of the upper arm) and pectorals (the muscles in the chest) as well as muscles in the back, legs and abdomen. This exercise is so great because it helps strengthen the biceps, pectorals, shoulders and forearm. Check out the instructions and/or demonstration below to learn how to do it.

 
• Raise an exercise bench up to an incline. Sit on the bench holding the dumbbells in each hand. Slowly lower your back so you're laying on the bench. (Note: You should relax your head against the bench; this is not shown in the video.)

• Allow the dumbbells to hang on either side of you. Rotate your hands so your palms are facing forward. Perform a bicep curl.

• Once your hands have reached your shoulders, rotate your hands  so your palms are facing forward.

• Move your hands slightly out, away from the center of your body, and push the dumbbells to the ceiling, performing a chest press.

• Slowly bring the dumbbells back down to your chest. Rotate your hands so your palms are facing your shoulders.

• Lower the weight to start position. When the weight is at the bottom, rotate your shoulders so your palms are facing behind you. Then rotate again so your palms are facing front before starting the next bicep curl.

• Perform two sets of 12 to 15 repetitions.

Facebook Profile: Almonds

Basic Information
Birthday: Almonds are mentioned in the Old Testament of the Bible—they are believed to be one of the earliest cultivated foods (along with dates).

Hometown: California produces more than 80 percent of all the almonds in the world.

Family Members: Cherries, plums and peaches; almonds are actually a stone fruit.

Personal Information
Fans: Lots of people go nuts over almonds. In fact, almonds are arguably the most popular nut. That's probably because they are the most nutritionally dense tree nut: They have little saturated fat but are rich in heart-healthy monounsaturated fat. They are an excellent source of vitamin E, fiber, magnesium, potassium, and they also contain some protein. Plus, they are a source of plant sterols and stanols, compounds which help lower cholesterol.

Favorite Activities: Adding crunch to cereal or salads, being roasted with chicken or fish for dinner or simply taking the starring role as a healthy snack food. Almonds also enjoy being made into a creamy almond butter spread or a cool and refreshing almond milk.

Favorite Fact: It's a Middle Eastern and Italian tradition to give candy-coated almonds as a wedding favor. The taste is said to represent the bitter and sweet sides of marriage. Typically, five almonds are given, to symbolize health, wealth, happiness, fertility and long life.

About Me: About eight almonds—50 calories—is considered one fat serving. (You get two to three fat servings per meal on the Best Life plan.) Almonds are a great way to "spend" your fat servings; for instance, add 16 almonds to your breakfast cereal, or sprinkle eight almonds on your salad (each teaspoon of oil in the salad dressing will count as another fat serving).

Favorite Quotation: "Sometimes you feel like a nut, sometimes you don't." —1970s Almond Joy jingle