Time for a Trainer?

If you think of personal trainers as a luxury only pampered celebrities get to enjoy, think again. First off, hiring a trainer isn't as pricey as you might believe; you could spend more on a pair of shoes than you would for several sessions with a fitness pro. Plus, once you learn all a trainer can do for you and your workouts, you won't mind spending the extra cash.

So, what are some of the benefits of using a trainer? He can fine-tune your workouts so you'll get results without wasting a lot of time or energy. He can ensure that a routine is safe, effective and tailored to fit you and your needs. And most importantly, he will help you set realistic goals and keep you motivated.

How much will it set you back? Trainers charge a wide range of fees for their services. Typically, it can cost anywhere from $20 to $100 per hour—even more in some major metropolitan areas. But there are a few ways to minimize the fee. Round up a couple of friends to work out with, and split the cost (many trainers allow this). You can also spring for a few sessions just to get you going. (Then, feel free to treat yourself to periodic check-ins to make sure you're still on the right track.)

What should you look for in a trainer? First, she should hold a current certification in CPR and be certified by an organization such as the ACSM (American College of Sports Medicine) or ACE (American Coundil on Exercise); visit ttheir websites to search for a trainer near you. Next, make sure your schedules are compatible. If she's not available on the days and times when you want to work out, find another trainer. You shouldn't have to change your schedule to accommodate her. Also, it's important that you feel comfortable with your trainer; this encompasses many things, including personality, gender and coaching style, as well as personal habits and behaviors. She should also have a solid understanding of exercise, physiology, safety, equipment and nutrition. And finally, she should motivate you. If she's not pushing you to achieve your goals, then you're simply wasting your time and money.

How do you go about finding the right one for you? Feel free to set up appointments with several candidates. Treat these meetings like an interview: Prepare a list of questions you'd like answered. Ideally, you're looking for someone who listens and communicates well. He or she should ask you about yourself, your lifestyle and your goals. He should promote an integrated program that includes strength training, weight management, cardiovascular exercise, nutrition and flexibility training. And don't be afraid to ask for references.

Then, you can enjoy the star treatment as your trainer offers you personal attention, professional advice and all the encouragement you need.

Add Flavor—Without Fat—to Your Favorite Veggies

This time of year, all of the fruit and vegetables I eat come from my garden or a local farmer. The only exception I make is lemons because you can usually get good lemons throughout the year. (Squeeze, smell and look at the lemon before buying to make sure it's juicy. And if possible, opt for organic!) In fact, I love to pair lemon with the season's delicious fruit and veggies—a lemon vinaigrette compliments without overpowering the fresh flavors.

Take, for example, a mélange of baby vegetables lightly roasted and tossed with just-picked greens. I don't want to disrupt these flavors—I want to accentuate them, and nothing does this better in the summer than a lemon vinaigrette with a touch of mustard and fresh herbs, like basil or chives. Use this lemon dressing recipe on your favorite veggies.

Lemon Dressing
Prep time: 5 minutes
Total time: 5 minutes

INGREDIENTS
2 tablespoons fresh lemon juice
2 tablespoons Dijon style mustard
4 tablespoons extra virgin olive oil
Pinch of sugar or a squeeze of honey or agave nectar

DIRECTIONS
Whisk all ingredients together, season with black pepper and toss with your favorite summer vegetables or salad.

Is Butter Better?

The battle between butter and margarine has been raging for years. Butter is made from animal fat, so it contains high levels of "bad" fat, also known as saturated fat. Margarine, on the other hand, is made from vegetable oil and it's higher in "good" fat— polyunsaturated and monounsaturated—than butter. However, some margarines contain artery-clogging trans fat (also a bad fat), which are even worse for you than the saturated fat found butter. That's because like saturated fat, trans fat increases LDL, or "bad," cholesterol, and (unlike saturated fat) it can also lower HDL, or the "good," protective cholesterol.

Most companies have managed to take the trans fat out of the tubs but not the sticks. Be sure to check the label; companies are allowed to state 0 g trans fat on the nutrition facts panel if the product has up to 0.49 g of trans per serving, so you also have to examine the ingredient list as well. If you see "partially hydrogenated oil," the source of trans fat in margarine, then put it back on the shelf and buy a product without this oil, such as Smart Balance Buttery Spread (which carries the Best Life seal). Some companies have also started adding vegetable oil to their butter, creating a tasty and spreadable alternative to butter with 45 percent less saturated fat. And some even have "light" versions, which contain less saturated fat and fewer calories. 

Here's a ranking of spreads, from the healthiest to the least:

• First place: Trans-fat-free light tub margarines with no partially hydrogenated oil

• Second place: Light butter mixed with vegetable oil

• Third place: Regular butter or butter mixed with vegetable oil

• Loser: Stick margarines with trans fats

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

Michelle's Marathon Training Update: Sidelined By Stress

Last week I was worried because I had fallen off the wagon and hadn't gotten back into my running program since I returned from vacation. So I was looking forward to the weekend—my husband and I were going to try to head outdoors with Reid to enjoy the beautiful weather and, hopefully, get back on track.

Saturday afternoon, when I came home from a client's house, my son was miserable. He was red-faced and crying, and my husband looked frazzled. Reid was fine as long as I was holding him, but as soon as I set him down (even if he was sleeping), he would scream. I was up all night in the recliner with Reid, whose temperature hit 102.6. On Sunday morning, we took him to an urgent care clinic and they immediately sent us to the emergency room because Reid's temperature had climbed to 104!

Not surprisingly, we didn't get a chance to run this weekend. Of course, I wasn't too concerned about my running schedule while I was holding my sick little guy. He's fine now, just teething and suffering an upper respiratory infection. And just when I think all is clear, I come home to a very sick dog (Jack). So after I cleaned up after him, I took him to the vet. After nearly three hours there, the vet told me that he'd need surgery (and an expensive one, at that) to determine what was wrong.

I really want to go for a run or get out for a walk at least, but the sleepless nights and exhaustion have been overwhelming. Looking for a stress break, I headed online to TheBestLife.com and came across an article called "Anti-Stress Strategies," which seemed like exactly what I needed. After I read it, I realized that although I still haven't gotten a run in, I can do lots of easy and quick things to unwind. For instance, I took some time to decompress while listening to music and closing my eyes today. Even though it was only a few minutes, it really did help. Now I feel a little less overwhelmed and frustrated. In fact, I feel like I can once again look ahead and get back to planning my return to running!

Smart Snack Ideas

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

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

• Frozen red grapes

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

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

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

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

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

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

Want to Slim Down? Stick with Three Squares!

You've likely heard about the benefits of eating three square meals each day, but it's tempting to ignore this rule when you want to lose weight. Skipping a meal or eating only a low-cal salad may seem like an easy way to cut 500 or more calories, but this approach always comes back to bite you. As the research shows, skimping on calories triggers a series of physical reactions that actually encourages weight gain.

An eating schedule of three squares and a snack or two can actually help you drop pounds because it quells appetite. Eating a complete breakfast (about 400 calories), an adequate lunch (at least 450 calories) and complete dinner (500 calories or more) about four hours apart helps prevent a dangerous hunger attack. And when between-meal cravings mount, a healthy snack does the trick. The three-squares approach also speeds up your metabolism. After a meal, the rate at which you burn calories is slightly elevated. In fact, this "thermic effect" of food, as it's called, burns up about 10 percent of a meal's calories

Of course, you still have to watch what you eat for those three meals and snacks. Keep calories in check by following these simple rules:

1. Eat when you're hungry and serve yourself reasonable portions. Have no more than 1 cup of rice, pasta or potatoes (about the size of two tennis balls). Keep meat, poultry and fish to about 3 to 5 ounces; salad dressing to about 1 to 1 1/2 tablespoons; and candy, chips and other treats to about 150 to 200 calories.

2. Wait 20 minutes after eating to decide whether you want more. That's how long it takes the brain to register fullness.

3. Use snacks only when you're actually hungry between meals. Otherwise, don't have one. When you do snack, keep it light. Have a 12-oz skim latte; 1/3 cup hummus with celery and carrot sticks; or 50 calories of whole-grain crackers with a tablespoon peanut butter. For more healthy snacks, check out TheBestLife.com.

Make Your Own Ketchup

After choosing the healthiest, freshest picks at your grocery store and taking the time to prepare and cook them, the last thing you want to do is slap on any old condiment. This summer, try your hand at making your own ketchup, and you'll be rewarded with a healthier, tastier version that contains significantly less salt and sodium. 

Summer is the perfect time to whip up your own ketchup because tomatoes are abundant right now. (I was horrified recently when a child responded to my homemade ketchup by saying, 'I didn't know ketchup was made with tomatoes!') Plus, grilled foods (like turkey burgers and roasted veggies) are great topped with ketchup.

Try this easy recipe before your next big barbecue. You can also use this recipe to create a spicy barbecue sauce for chicken—simply add a little little hot sauce (about 1/2 tablespoon) and molasses (about 1/4 teaspoon).

Homemade Ketchup
Makes 2 1/2 cups

Prep time: 5 minutes
Total time: 20 minutes

INGREDIENTS
4 large tomatoes, chopped
3 tablespoons brown sugar
Dash of cinnamon
Small pinch of cloves
2 tablespoons cider vinegar

DIRECTIONS
1. Place all ingredients in a medium sauce pan and bring to a simmer. Cook until ketchup gets thick; this will vary depending on the amount of water in the tomatoes but should take from 15 to 30 minutes.

2. Place the mixture in a food processor and process until smooth, about 1 minute. Chill and use.

Nutritional Information
1 serving (2 tablespoons)
Calories: 22
Protein: 0.5 g
Carbohydrate: 5 g
Dietary Fiber: 0.8 g
Sugars: 2 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Calcium: 10 mg
Sodium: 4 mg

The Benefits of Going Local

When it comes to picking produce, I'd recommend going for locally grown for a couple of reasons.

• It's freshest and loaded with flavor. That's because it's picked and sold within a few days. On the other hand, produce flown in or trucked in from Mexico, Chile, New Zealand, or any other distant region takes longer to get to your grocery store's produce aisle, and during the week (or more) delay, the produce loses its freshness, some nutrients, and often its taste.  

• It is often free of pesticides. Many local farmers do not use pesticides. Smaller farmers don't have a lot of land, so they have to take care of the soil to be able to use it season after season; organic, biodynamic practices are better for the land. Smaller farmers also grow different crops and rotate them, unlike larger farmers, which typically grow large amounts of one crop, say corn. The latter usually attracts more pests, and thus, requires the use of pesticides. Many small farmers don't advertise themselves as "certified organic" because it's a long and expensive process to gain the right to do so. If you're unsure, just ask!

Obviously, the better your produce tastes, the more you'll eat. That means you'll be filling up on healthier, lower calorie fare! One bite of a tomato that was picked within 24 hours, a ripe-off-the tree apple, or a straight-from-the-vine strawberry, and you'll be hooked!

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

Michelle's Marathon Training Update: Getting Back Into the Swing of Things

I've been home from vacation for a while now, and looking back, it's funny that I was so worried about running while I was away—little did I know that the real trouble would be once I got home. The vacation was fun but not really relaxing, and I've found that I've been really tired. In fact, I've fallen into the habit of pushing the snooze button on the alarm clock rather than lacing up the old running shoes. I haven't been for a run since we've been back.

It's strange because I just can't seem to figure out why I am so tired. I've been eating healthfully and getting a good night sleep (Reid has been sleeping through the night for about a month and a half, thankfully). I'm sure I will get my energy back soon, but I must admit I'm getting antsy. So, I went back and reread some of The Best Life Diet. I was reminded that the program is organized into three phases and consists of small, manageable steps. When I first joined the program, I followed the structure and took it one step at a time, but since I'd gotten in a groove, I'd forgotten about building up gradually. So I've decided to go back to the beginning again: Baby steps—my new goal is to just get out and get moving. If I go on a one-mile run great. A 2.5-mile run, great. Even just walking the dog is OK, too, as long as I get outside and get my blood pumping. 

Spending so much energy worrying about getting out for a big run is really stressing me out and probably not helping the fatigue. Maybe if I'm able to let go of the panic of not training, I will be able to get up and out for that long run soon.

To learn more about The Best Life program, check out TheBestLife.com.

Some Like Greens Hot!

I cooked arugula for the first time last week and it was surprisingly delicious. I love the crisp, peppery flavor that this green adds to salad, but I was skeptical that the delicate leaves could stand up to cooking. All I could envision were sad, wilted leaves plopped on my plate! Instead, I ended up with a meal that I will surely make again (and again). 

I sautéed the arugula with tomatoes, onions, and garbanzo beans.  Then I let this mixture simmer in a good dose of balsamic vinegar until it reduced and became tender and fragrant. I tossed the arugula mixture with whole-wheat pasta and used it as a side dish to some grilled salmon. It was delicious! The arugula kept its peppery flavor, which paired well with the tomatoes, and it became tender without getting mushy. This experience motivated me to not only try new foods, but to try new cooking methods with old stand-by foods!

For more creative cooking ideas, check out TheBestLife.com.

Shake Your Way Slim

It's Watermelon Season!

In the summer, you will often find me at my kitchen table answering emails with a split and diced watermelon and a pair of chopsticks—nirvana! Watermelon is a great diet food because it's loaded with water, which helps make you feel full before you've eaten too much. Not to mention, it's a tasty way to hydrate yourself and your kids in the summer.

Although I like watermelon best on its own, it's always fun to experiment. Sometimes I'll sprinkle a bit of salt just to bring out the fruit's flavors and create a salty-sweet treat (a combo that's very common in Latin cuisine). Or I cut it into chunks and toss with it with arugula and a light balsamic vinaigrette–don't be afraid to add an onion or anything else you'd normally put in a salad. Watermelon is similar to cucumbers because it adds a cool crunch to salads—in fact, you can pretty much exchange watermelon for cucumbers in most salad recipes.

This recipe below is a great way to enjoy summer's favorite fruit:

Summer Watermelon Salad
Makes 4 servings

Prep time: 10 minutes
Total time: 10 minutes

INGREDIENTS
Vinaigrette
2 tablespoons balsamic vinegar
1/4 teaspoon chopped garlic
1 teaspoon Dijon-style mustard
3 tablespoons of Extra Virgin Olive Oil
1/4 teaspoon salt

Salad
1 bunch arugula
1 cup diced (1-inch cubes) watermelon
1 peeled carrot, sliced into thin rounds
6 radishes, sliced into thin rounds
1/4 cup fresh Italian parsley

DIRECTIONS
Whisk together vinaigrette ingredients and season with pepper. Toss with salad ingredients and serve immediately.

Nutritional Information
1 serving
Calories: 125
Protein: 1 g
Carbohydrate: 7 g
Dietary Fiber: 1 g
Sugars: 5 g
Total Fat: 10 g
Saturated Fat: 1.4 g
Cholesterol: 0 mg
Calcium: 63 mg
Sodium: 201 mg

Time-Saving Tips

My six-month-old son Reid is cutting teeth, which is not just a pain for him, but for me, too. Now, he wants to be held more than before and is always gnawing on my finger, which makes it hard for me to do anything that requires two hands. All of the sudden, my busy life has gotten even busier.

Fortunately, the tools on TheBestLife.com have come in very handy. For instance, when I go out to eat, I can avoid looking at menus  because of all the great dine-out tips I've read in articles in the Best Life library. While everyone else is flipping through the menu, I know to look for grilled dishes, like chicken or fish, and to avoid things that say crunchy or crispy (code for fried). This helps make the decisions easier, which allows me to concentrate on keeping the baby happy. And in certain places, I don't even have to look at the menu—there are a number of online articles that provide the best picks at various eateries and cuisines. For example, if I'm out at an Italian restaurant, I know that I can easily cut calories by ordering an entree without mozarella and instead, topping it with a sprinkle of the more strongly flavored Parmesan.

And of course, food shopping is also a lot easier thanks to the Best Life seal and treat seal, which are given to food products that contain good-for-you ingredients like healthy fats, fiber and vitamins, and contain limited amounts of sodium, saturated fats and other harmful ingredients. If I see either of these lables on a product, I know that I don't have to read the label—I can toss it in my cart and feel comfortable knowing I've chosen a healthy product for me and my family. 

These things save me only a few extra minutes when I'm out shopping or eating at a restaurant, but when you have a fussy baby, every minute counts!

What's Your Motivation?

Whether I'm out with friends or at the office seeing clients, people always ask me if I practice what I preach when it comes to food. My answer is always yes—I do follow my own healthy-eating recommendations. But my reason for eating well isn't because I have to do it. My motivation to eat a nutritious diet comes from the fact that it makes me feel so good, and that helps me stay active and happy. Eating balanced meals and healthful snacks gives me the energy I need to run a business, meet with clients, travel, go to the gym, visit family, hang out with friends, go on hikes, garden, etc.

Of course, I also appreciate the health benefits that my diet affords me. Knowing that I'm reducing my risk for chronic diseases keeps me eating well for the long-term. Plus, I actually enjoy cooking and eating healthy meals, so I'm sort of covered in the motivation department. If you find yourself struggling to stick with a healthy-eating plan, ask yourself what motivated you to clean up your diet or lose weight in the first place. Is it so you'll have more energy to keep up with your kids or grandkids? Or are you doing it to reduce your risk for heart disease, diabetes or cancer? Or is it some other reason? Whatever it is, finding something that motivates you on a regular basis makes maintaining a healthy lifestyle much easier and more fun!

For more on staying motivated, check out TheBestLife.com.

Start Your Day with Salmon

Lox or smoked salmon with bagels and cream cheese is one of my favorite meals, but of course, when it's paired with full-fat cream cheese and big white bagels, it can get a bit high in calories and fat. So instead of ordering it out, I make a lighter smoked salmon tartine (French for open-faced sandwich) to hit the spot. 

You can eat it for breakfast, or enjoy it with some soup or salad for a quick yet gourmet-tasting lunch or dinner. They're great finger food for entertaining, too. I recently made them for a picnic in Central Park and they were a hit!  

Start with toasted hearty whole-grain bread, such as whole-wheat Tuscan Pane from Trader Joe's or two halves of a whole-wheat English muffin. Spread one tablespoon of reduced-fat cream cheese on one side of the bread. Next, layer chopped green onions (scallions), two ounces of smoked salmon, a squeeze of fresh lemon, and thinly sliced English cucumber (regular is fine if you can't find English). Top it off with some freshly ground pepper. More yummy additions include sliced red radishes, thinly sliced red onion, and capers. Simply choose the components you like best.

Bonus: I love using the leftover salmon in a frittata, scrambled eggs, or a breakfast burrito. Nutrition–wise, you're getting a healthy dose of omega-3 fatty acids and protein from the salmon, and fiber from your whole grain bread and veggies. Smoked salmon is a bit higher in sodium, so if you plan on having it, just try to avoid other higher sodium foods that day.  

For more healthy-eating tips and recipe ideas, join TheBestLife.com.

Say Cheese!

All of us have our weaknesses when it comes to high-calorie foods. For me, it's chocolate and cookies. For many of my clients, it's nuts, alcohol or fried foods. And then, there are the cheese-lovers. You might be wondering how cheese fits into a healthy-eating plan. Of course, like many of the above foods, cheese is indulgent, tasty and high in calories—in other words, it's a classic diet spoiler. But don't stress: If you're trying to lose weight or maintain a loss, you can still enjoy cheese. The key is keeping your portions in check and/or cutting back on your cheese calories by opting for healthier, less-caloric versions.

Cheese is so calorie-laden because it's so high in fat. An ounce of cheddar—just a small 1 1/2-inch cube—has 114 calories and 9 g of fat. That's nearly two teaspoons of fat, most of which is saturated, the kind that's bad for your heart. So, my general rule on cheddar, brie and other full-fat cheeses is to limit your intake to no more than an ounce a day.

If you can't bear to cut back your cheese intake that much, then you may want to give the reduced-calorie/reduced-fat varieties a try. I know what you're thinking: Ick! But I think you'll be pleasantly surprised. They're nothing like the inedible, rubbery, fat-free cheese that came out years ago. Trust me, there's a big difference between reduced-fat and fat-free. In fact, I can honestly say that many of the reduced-fat cheeses now on the market actually taste good!

Choose your cheese carefully, though: Look for one that has about 70 calories and 4 to 5 g of fat per ounce. (Don't be afraid to experiment with locally produced cheese that meets these guidelines.) And note that the harder reduced-fat cheeses, like reduced-fat cheddar, Swiss and Jarlsberg, typically have 200 mg or more of calcium per ounce; an excellent source of the bone-preserving mineral. Softer cheeses have considerably less.

Check out some of the tasty lower-fat cheeses below. Eat them right out of the wrapper or try them melted (they're even better that way).

Calcium-Rich Choices (200 mg or more per ounce):

Dessert Decisions

The other night, I couldn't stop thinking about carrot cake. So I called up a friend (one I knew shared my love of carrot cake) to see if she wanted to walk to our favorite NYC spot to split a piece. She was up for it and I was excited!  

Shortly before I was about to leave, my friend called up to cancel. I was pretty disappointed but still determined to forge ahead with my carrot cake mission solo. As I was walking, I started thinking about why I really wanted this cake to begin with. Surprisingly, my craving slowly started to fade. I thought about how I didn't want a whole piece of carrot cake myself—nor did I want the other half laying around my apartment. In fact, the more I thought about it, the more I realized that it was the whole experience of getting outside for a walk and enjoying my friend's company that had the real appeal.   

So instead of heading to the cake shop, I took a another route and stopped into my local supermarket. As I got to the freezer section, I wasn't sure what I was looking for, but when I saw the Skinny Cow fudge bars, I knew I found the perfect item. They're only 100 calories (a bit less then my half piece of carrot cake would have cost me) and cold and creamy—perfect for a humid summer night. I was happy with my decision!

This is a good example of why it's important to think about what you put into your mouth before you do it. Often times, cravings are present not because of the food itself, but the activity or feelings surrounding it. So the next time you have a craving for something indulgent, first try thinking about what it is you really want. Then if you do decide to indulge in a treat or dessert, make sure you're not too hungry before diving in. And splurge wisely: Look for individually packaged or portion-controlled foods (think Skinny Cow fudge bars versus a pint of ice cream). Can't find a single-serving splurge? Split it with a pal!

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

Michelle's Marathon Training Update: Goal-Getting

I was finally able to get in my big run while I was on vacation. I had changing my plans a number of times to accommodate visiting family and friends, and hadn't had a chance to get it in. But I made a promise to myself before bed one night and the next morning, I did it! I let everyone know what my plan was so that they could all help take care of Reid while I was gone. After I woke up and fed the baby, my parents took him to play, and I was off. 

I put my headphones on and listened to some of the great music that Best Life members suggested in an article on the site, and I was able to relax and enjoy the run. I was happy, energized and ready for whatever the rest of the day threw at me because I had set a goal and accomplished it! What a great feeling!

For more advice on getting in shape and staying motivated, check out TheBestLife.com.

Lend Me Your Ear!

Corn on the cob is one of my favorite summer foods, and I try to eat it as soon as possible after being picked because that's when it's most flavorful. Although corn on the cob is often thought of as an indulgence because many people slather it with butter and load on the salt, truly good-quality, just-picked corn can be eaten raw right off the cob without adding anything.

I love roasting corn in the oven or cooking it on an outdoor grill. Cooking it over a high temperature for just a minute or two on each side is enough if the corn is good. I usually add a squirt of fresh lemon or lime juice or a drop of good quality olive oil.

From now through August, it's easy to find corn in most communities. In the DC area, I find it at farmers markets, roadside stands just outside of the city, and even the not-so-good grocery store near me sells delicious local corn from now until the fall.

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

The Choice Is Yours

I was taking a walk last night when I saw a sign that made me stop and think. It was perched in front of a local deli and offered a free soda or bottle of water with any lunch purchase. What a great idea— free water with lunch. Of course, you could order the soda, but at least you had a choice of a healthier option. 

This got me thinking about all of the factors that go into our daily food decisions: Cost, availability, convenience, to name just a few. It's great when grocery stores and restaurants make an effort to make healthy choices easier to make. We can also do this for ourselves! For instance, keeping your pantry and fridge stocked with healthy staples makes it easier to prepare dinner at home rather than going out. Packing snacks to take to work makes it easier to avoid the vending machine. Putting a bottle of water on your desk reminds you to stay hydrated. Keep your eyes out for more healthy options turning up in stores and restaurants all around you…and don't forget to create your own healthy options, too!  

For more great advice on making healthy food choices, check out TheBestLife.com.

Eat Your Veggies!

Here's a simple fact: Vegetables are the best foods you can eat—whether you're trying to lose weight or simply eat healthier. Packed with water and fiber, which makes them extremely filling, veggies are one of the best sources of disease-fighting phytonutrients. Study after study shows that people who eat the most veggies (and fruit) have the lowest risk for cancer. (You should be getting at least four vegetable servings per day.)

Unfortunately, many people make the mistake of drowning their healthy veggie in fat (think of broccoli covered with melted cheese or a potato topped with butter), turning a once low-calorie food into a calorie-bomb. You don't have to have your veggies plain, though. A lot of people have been turned off of veggies because they think they lack flavor—and in some cases, they can be right. But there are so many easy ways to add flavor to veggies without adding extra calories or fat. Try these suggestions below to enjoy the four-plus servings of veggies you should be eating each day.

Get roasting. Roasting gives vegetables a wonderful sweetness and allows you to prepare them with a minimum amount of fat. Toss vegetables with a touch of olive oil or use a bit of balsamic vinegar to add a little oomph.

Break out the broth. Reduced-sodium chicken or vegetable broth is a great way to add more flavor to veggies. Start by heating olive oil in a pan over medium heat. When the oil is hot, toss in chopped vegetables of your choice and let them cook for two to three minutes. Then pour in a cup or so (it cooks down, so it doesn't really matter how much you use) of reduced-sodium broth. Cover the pan for one to two minutes so the vegetables steam, then remove the lid and continue cooking until the vegetables are completely wilted or tender crisp.

Go for frozen. Frozen veggies can, in some instances, be even more nutritious than the fresh stuff because they are flash frozen right after they're picked. That means the nutrients don't have any time to break down, unlike fresh veggies which may not hit your plate until several days after they are picked. Look for frozen vegetables that have 0 mg (or close to 0 mg) sodium. And if you choose frozen veggies with a sauce, check to make sure that it has no more than 350 mg of sodium per serving and no trans fat.

Take a dip. Dip carrots, celery or red pepper sticks into a low-fat or nonfat ranch dressing.

Make your own coleslaw. Buy pre-shredded cabbage or coleslaw mix and combine with a light vinaigrette.

Be adventurous. Make it your goal to try one new vegetable each week. Some often-ignored veggies worth sampling include: jicama (sprinkle it with lime juice and chili powder); hearts of palm (this canned veggie is great sliced into salads); beets (delicious roasted); Swiss chard (can be used in place of spinach); celery root (good cooked and pureed); and radishes (they add a nice crunch to salads).

For even more great ideas on how to increase your veggie intake, check out the countless delicious recipes in the recipe database at TheBestLife.com.

It's All Greek to Me!

If I'm choosing ethnic food, I'll pick Greek every time. One bite of baklava, and I'm back in Santorini watching the sun set. Of course,   Greek food can be loaded with calories and saturated fat, so it's not often that I get to enjoy the treats from the land of myths. But that all changed when I discovered Greek yogurt—my ticket to guiltless Greek every day.
 
If you don't like regular yogurt because of its slippery texture, give the Greek version a try. The thick, rich texture feels indulgent—but it's not. Actually, it has more merits than traditional, plain nonfat yogurt. Depending on the brand you choose, Greek yogurt can have almost double the hunger-curbing protein for roughly the same amount of calories.

Like other yogurts, you'll have to choose between whole milk, two percent and fat-free versions. And then, of course, there's the added flavorings (like honey or blueberry) that can ratchet up the dietary bottom line. To keep calories within reason, I always choose fat-free  plain yogurt and add in my own fresh fruit (right now I love ripe chunks of fresh peaches) or a drizzle of honey. And because Greek yogurt can be a little tart if you're not used to it, half a packet of Splenda mixed in can tame the tartness.  

Another great thing about Greek yogurt is that it's so versatile. More than just a snack food, you can use Greek yogurt instead of sour cream on your Mexican cuisine, or sub a couple heaping tablespoons for butter in your homemade mashed potatoes. There's a big container of Greek yogurt in my fridge right now, and I think I'll mix in a grated cucumber, a clove of garlic and a tablespoon of olive oil for a healthy tzatziki to add to my turkey burgers tonight at dinner. Cue the sunset!

Avoid a Frozen-Meal Meltdown

Frozen meals can be a quick and convenient way to whip up dinner. But if you're not careful, you could end with an unappetizing, empty‐calorie, non‐filling frozen meal disaster. Use these tips (from my ebook The Grocery Cart Makeover; GroceryCartMakeover.com) to nuke yourself a nutritious dish:  

Weigh your options. Check out the nutrition facts panel and ingredients list on food labels, and choose the healthiest meals the freezer case has to offer. Search for meals low in saturated fat and sodium and rich in fruits, vegetables, and at least some whole grains because refined grains won't be as satisfying as fiber-rich whole grains. (The Best Life seal, which you'll find on many Lean Cuisine meals, is an easy way to spot healthy products.)
 
Taste test. The world of frozen meals has moved way beyond Swanson Salisbury Steak T.V. dinners. There is a wide array of health‐conscious food companies, cuisines (such as Italian, Asian,  
Thai and Mexican), and meal options (like chicken, beef, pork, and vegetarian) available in your grocer's freezer. Taste different brands and meals until you find some you like.  
 
Add a side. Believe or not, many frozen meals are too low in calories to make for a satisfying meal. (When you're trying to lose weight, skimping on calories can be just as detrimental as overdoing it; your body will assume you're starving, and slow your metabolism as a result.) Supplement your frozen meal with a side of fresh veggies, a frozen veggie side dish or a side salad with lite dressing.  You'll not only up your intake of vitamins and minerals, you'll also fill up on the fiber.

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