Did You Know?: Popcorn is a whole grain

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

That's right. If you're looking for an easy way to incorporate more whole grains or healthy snacks into your diet, try popcorn. The catch? Homemade air-popped popcorn is best. Two cups of plain air-popped popcorn provide 2 grams of fiber and only about 60 calories. If you want to add some flavor to your air-popped corn, try a sprinkling of cinnamon or parmigiana cheese (about a teaspoon, grated, per cup), or take a tip from Martha Stewart and add chili powder and lime. If you're a traditionalist, I Can't Believe It's Not Butter! spray will provide all the flavor of butter but with zero calories, cholesterol, fat or sodium.

If you're buying ready-made or microwave popcorn in the store, read the nutrition labels and opt for products with the lowest calorie, total fat, saturated fat and sodium levels. Movie theatre popcorn is overflowing with calories, saturated fat and sodium, so if you must indulge in popcorn the next time you go to the movies, go for the smallest size available, even the child size if possible.

Everyday vacations

I recently read an article about embracing the small vacations life presents us with on otherwise ordinary days. For the life of me I cannot remember what magazine this story was in, but I do remember it started with the author finding out she’d be waiting awhile for her friend to show up to a date they’d planned. Rather than allowing herself to become upset about the tardy friend, the author sat down to a cup of coffee and enjoyed the rare chance for some quiet alone-time in the middle of her busy life.

I’ve written about how exercise, yoga, meditation, sleep and positive thinking can all help relieve stress. Still, many people feel they just don’t have the time to fit in exercise or head to bed earlier. Why not experiment with taking advantage of life’s impromptu coffee breaks? The ones that happen when you've already got something planned and suddenly plans change, providing you the opportunity to choose between getting upset or taking advantage of the extra few minutes you've just been given to enjoy however you wish. Give it a try the next time a friend shows up late or cancels after you’ve already arrived. See what you can come up with the next time you find yourself waiting on a long line…or delayed at the airport…or stuck in the subway on a train that is being held up. Try to make the best of it the next time you are waiting around for the repair or delivery man to show up, or for the IT department to fix your computer at work.

Maybe you take the time to sit down and enjoy some peace and quiet like our inspiring author friend. Maybe you pull out from your purse that book you’ve been meaning to read. Or just take a moment to enjoy the beautiful day outside. Maybe you take in a movie on your own or just go for a walk. See what these moments inspire in you. Just yesterday as I waited for my husband to get out of work and meet me to go home, I came upon a free outdoor jazz performance. For a moment I hesitated and almost walked right by. Instead, I sat down and took a deep breath. As I listened to the music I looked around me and noticed for the first time what a beautiful day it was.

Image: djcodrin / FreeDigitalPhotos.net

I recently read an article about embracing the small vacations life presents us with on otherwise ordinary days. For the life of me I cannot remember what magazine this story was in, but I do remember it started with the author finding out she’d be waiting awhile for her friend to show up to a date they’d planned. Rather than allowing herself to become upset about the tardy friend, the author sat down to a cup of coffee and enjoyed the rare chance for some quiet alone-time in the middle of her busy life.

I’ve written about how exercise, yoga, meditation, sleep and positive thinking can all help relieve stress. Still, many people feel they just don’t have the time to fit in exercise or head to bed earlier. Why not experiment with taking advantage of life’s impromptu coffee breaks? The ones that happen when you've already got something planned and suddenly plans change, providing you the opportunity to choose between getting upset or taking advantage of the extra few minutes you've just been given to enjoy however you wish. Give it a try the next time a friend shows up late or cancels after you’ve already arrived. See what you can come up with the next time you find yourself waiting on a long line…or delayed at the airport…or stuck in the subway on a train that is being held up. Try to make the best of it the next time you are waiting around for the repair or delivery man to show up, or for the IT department to fix your computer at work.

Maybe you take the time to sit down and enjoy some peace and quiet like our inspiring author friend. Maybe you pull out from your purse that book you’ve been meaning to read. Or just take a moment to enjoy the beautiful day outside. Maybe you take in a movie on your own or just go for a walk. See what these moments inspire in you. Just yesterday as I waited for my husband to get out of work and meet me to go home, I came upon a free outdoor jazz performance. For a moment I hesitated and almost walked right by. Instead, I sat down and took a deep breath. As I listened to the music I looked around me and noticed for the first time what a beautiful day it was.

Image: djcodrin / FreeDigitalPhotos.net

Frugal fitness: working out doesn't have to cost a lot

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

I love these tips from the Mayo Clinic on how to stay fit without spending a ton of money on a gym membership or expensive exercise equipment. There are many people out there who think that if they can't afford to join a gym or purchase a treadmill, then all hope is lost for them and they give up on the idea that exercise can fit into their lives too. This article shows that there are so many free or cheap ways to stay fit that spending a lot of money on equipment, memberships and classes is unnecessary. Start by just moving more: make time for a brisk walk each day or just tackle the vacuuming or lawn mowing that you have to do anyway. Many pieces of exercise equipment can be pretty cheap (think dumbbells, jump ropes & exercise DVDs) but if you'd prefer not to spend the money on these items, canned goods straight out of your pantry make pretty great dumbbells and any short, stable & sturdy stepstool can be great for aerobic activity. If you would like to be able to take a class or use gym equipment, look into your local schools, community centers and fitness centers to find out what discounts they may offer. On a recent trip to Portland, OR I noticed that most of the yoga studios offered a few "community classes" per week, where the cost of the class was often half the cost, more or less, of a regular drop-in class. Here in NYC, many gyms, yoga studios, dance schools and fitness centers offer free classes from time to time to potential new members and students, with no strings attached. And right now, Lululemon Athletica is hosting twice-weekly free yoga classes in Bryant Park.

Check out the full Mayo Clinic article, entitled "Fitness for less: 4 low-cost ways to shape up," for more tips on staying fit without spending a lot.

Image: federico stevanin / FreeDigitalPhotos.net

Welcome spring produce into your diet

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

Right now some really delicious fruits and veggies are at their peak and waiting for you to take them home and give them a try. Check out this article from CookingLight.com, which highlights some of the top produce picks for spring, including strawberries, asparagus, sweet cherries, peas, radishes, fava beans, apricots, artichokes, rhubarb and morel mushrooms. The article, by Katherine Brooking, M.S., R.D., includes a recipe for each of these springtime stars.

Image: CookingLight.com; Jeff Kauck

Tips for take-out lunches

Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:

Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread

Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options

Pizza - choose a veggie loaded slice with a salad on the side

Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce

Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead

Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options

In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.


Image: Daniel St.Pierre / FreeDigitalPhotos.net

Sometimes you may find that you have just enough time for lunch to run out of the office and quickly pick up something from a fast food or take-out restaurant. This doesn’t mean you can’t still have a sensible lunch. The next time you have to buy your workday meal from the nearest available lunch spot, try these tips:

Sandwiches - opt for lean meat, like turkey or chicken breast, loaded with veggies and mustard on whole wheat/whole grain bread

Soups - opt for a non-cream based vegetarian or veggie loaded soap (so choose tomato basil vs. tomato bisque or carrot ginger vs. creamy corn chowder); instead of standard chili, choose turkey or three-bean chili; and if it’s available, choose low-sodium options

Pizza - choose a veggie loaded slice with a salad on the side

Chinese - try steamed chicken and broccoli over brown rice, with sauce on the side; try to limit yourself to just a tablespoon of the sauce

Sushi - enjoy 1-2 rolls of your choosing, with low-sodium soy sauce and a salad and/or edamame on the side; if you’re going for a traditional roll (eel-cucumber; tuna-avocado; salmon-avocado, etc.) go ahead and have two and if you‘re going for a “special” roll (often containing lots of sauces & tempura) stick to just one; and if you’re up for it, omit the rice and go for the sashimi instead

Hot/cold bar - try to mix a fish, like salmon, or a lean meat, with lots of fruits & veggies of different colors; you can also add some whole grains or a piece of cheese if available; and go for the small bowl or container when there are size options

In general, try to balance out your take-out meal with a side salad or a piece of fruit; these can be brought from home or purchased at a grocery store, fruit stand or street vendor to save over the cash you’d spend picking up these items at a lunch spot. Just remember, try to stay away from the pre-cut fruits (like pre-cut and packed melon cubes in plastic tubs) as these are often made from fruit that is damaged or already going bad and could also have had bacteria introduced to them if sliced in unsanitary conditions.


Image: Daniel St.Pierre / FreeDigitalPhotos.net

Do One Thing: Brown-bag it

Whenever possible, try to pack a lunch from home to bring to work, so you don't have to resort to take-out or fast food. When you prepare your own lunch, you know exactly what is going into it and can control how healthy (or not) your resulting meal turns out. Check out these great ideas from MarthaStewart.com for lots of delicious sandwich and salad ideas. Tune in tomorrow for tips on what to order when you do need to rely on a trip to the pizza shop, cold/hot bar or chinese or sushi restaurant.

Martha Stewart: Body+Soul - Pack a Power Lunch

Martha Stewart: Brown-Bag Lunches


Image: MarthaStewart.com

Whenever possible, try to pack a lunch from home to bring to work, so you don't have to resort to take-out or fast food. When you prepare your own lunch, you know exactly what is going into it and can control how healthy (or not) your resulting meal turns out. Check out these great ideas from MarthaStewart.com for lots of delicious sandwich and salad ideas. Tune in tomorrow for tips on what to order when you do need to rely on a trip to the pizza shop, cold/hot bar or chinese or sushi restaurant.

Martha Stewart: Body+Soul - Pack a Power Lunch

Martha Stewart: Brown-Bag Lunches


Image: MarthaStewart.com

In season: strawberries

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net