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Morning Walk
Wake up! Walking is one of the simplest and most comfortable methods of increasing physical activity and losing weight. What a great way to start the day.
Objective: To feel awake, energized, confident and strong.
Pick these foods: Water and 100 percent orange juice or an orange or banana.
Why? Starting the morning with a tall glass of water will ensure that your body is well hydrated. “Your cells need water in order to move nutrients in and out for energy and make your exercise productive. Orange juice can also be a source of water to hydrate the body, and, in addition, the carbohydrate gives you a quick burst of energy to fuel the muscles,” says Lona Sandon, M.Ed., R.D., a professor of nutrition at the University of Texas Southwestern Medical Center at Dallas. A banana does the same but adds a little more fiber. And orange juice, oranges and bananas are also good sources of potassium, which your muscles require to do their work.
When should I eat it? 30 to 60 minutes before heading out the door.
How much should I eat? 1 to 2 cups of water along with one medium banana are all you need to get the morning started. One cup of orange juice (or an orange) will give you about 120 calories and 30 grams of carbohydrates. If you prefer orange juice to the banana, you may want to drink only 1 cup of plain water. Any more fluid might send you racing for a rest stop in the middle of your walk.
Avoid these foods: Eggs, bacon, cheese, high-fiber foods.
Why?Foods high in protein, fat and fiber need more time to empty from the stomach, and a full stomach can make it difficult to walk at a brisk pace. You may even experience cramping or gastrointestinal distress. If there is food in the stomach as you start to exercise, it will take even longer than normal to digest, because the body will focus on sending blood and nutrients to the working muscles, leaving the digestive tract on hold until you finish exercising.
A LONG DRIVE
Some people are natural drivers and can stay awake and alert for hours. Then there are others who act as if they had just taken a horse tranquilizer as soon as they get behind the wheel.
Objective: To stay awake and alert.
Pick these foods: For a two- to four-hour drive, have on hand the following: a banana, almonds or almond butter spread on a whole-grain cracker, a liter of water, semisweet dark chocolate.
Why? These are quick “picker-uppers” that will keep your eyes open, your mind clear and your body feeling refreshed, according to Susan Lark, M.D., best-selling author of Hormone Revolution (Portola Press, 2007) and an expert on integrative medicine. “Bananas' high potassium content helps maintain nervous system function and combats fatigue. Almonds deliver a power punch to your system in the form of fiber, protein and good fats that ramp up your metabolism without shocking your blood sugar. Pure, clean, cool water helps to clear the brain, flush out toxins caused by stress, and energize you. A square or two of semisweet dark chocolate (at least 70 percent cocoa content) will lift you out of a deep energy and mood funk, and the antioxidants will revitalize you cell by cell. Be careful not to eat more than two squares an hour.” For long drives, ration yourself so you don't get too buzzed. “In general, to stay alert, avoid eating too much of any food. If you ‘stuff’ yourself, you'll get sleepy,” says Lark.
When should I eat it? Eating for alertness is all about slow delivery and gradual elevation of blood sugar and brain chemicals. You can pop a few almondswhen you start to feel drowsy. Then eat half a banana. Then a square of chocolate. Listen to your body.
How much should I eat? Think of these foods as pellets of fuel. You don't need them all at once, only when your energy starts to wear down. The idea is to stay awake, keep your mood positive, and not get ragged from lack of food or too much junk in your system, so that you arrive at your destination with all your resources intact.
Avoid these foods: Simple carbs (such a bagels, cookies and baked goods) or anything with a lot of sugar, including soda and coffee.
Why? “Although we associate these foods with ‘energy,’ studies show that the quick spike in blood sugar results in an equally quick dip in mood, alertness and energy. What goes up, as they say, must come down. Salty junk foods, such as chips, will also depress your energy levels. Junk foods are filled with unhealthy fats that bog down your organs and make your energy drag,” says Lark. As for caffeine, it’s good to keep you awake, as long as it’s not one of the fancy high-calorie versions. Go for plain coffee or the flavored coffee at Dunkin’ Donuts.
Relaxing / A Day Off
Sometimes the simplest treats feel like the biggest indulgences. Days off are like that – time slows down and unfolds at your own pace.
Objective: Here you’re looking for foods whose effect is the opposite of the coffee you have to pump yourself full of to make it through a long, laborious workday. You want to find foods that will leave you feeling relaxed, lazy, content and happy with your spoiled-cat life.
Pick these foods: Sandon suggests herbal tea, toast or an English muffin with jam, fresh fruit topped with yogurt, and cold water with fresh-squeezed lemon.
Why? The warmth of a non-caffeinated herbal tea can help you relax. Keeping your breakfast light will prevent you from feeling overly full and sluggish, and since you plan on relaxing most of the day, you can get by with fewer calories. “The carbohydrates will give you just enough energy to lie in that lounge chair while encouraging the hormone serotonin to relax the mind. Keep a thermos of cold water with fresh lemon nearby to stay hydrated,” says Sandon.
When should I eat it? Upon waking, slip into your comfy loungewear and slowly sip your tea throughout the morning, recommends Sandon. Take your time enjoying your fresh fruit and yogurt over a period of 30 minutes to an hour, no need to rush. Sip cold refreshing lemon water throughout the day.
How much should I eat? Keep your portions small. Have either the English muffin and jam or 1 to 1 1/2 cups of sliced fruit with a cup of yogurt.
Avoid these foods: Espresso, bacon and sausage, alcohol.
Why?The caffeine in the espresso may leave you feeling jittery — just what you were trying to avoid. “Fatty meats such as bacon or sausage can leave an uncomfortable heavy feeling in your stomach because they take longer to digest. To avoid feeling like you have a grease ball in your stomach, stick with lighter fare. In addition, some people find that a fatty meal gives them heartburn,” says Sandon. Another reason is that you just don't need so many extra fat calories if you don't plan to burn them off. Also, alcohol and relaxing just don't mix. Alcohol can cause you to become dehydrated, leaving you feeling nauseated and weak.
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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network and author of The Diet Detective's Calorie Bargain Bible (Simon & Schuster, 2007). Copyright 2008 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com
Greetings! My name is Janeen and I work with the California Dried Plum Board. This article provides some great tips for eating right, whether you're active or relaxing! For a long drive, along with bananas and almonds, dried plums are also a great on-the-go food. Dried plums are:
o A portable, convenient snack and require no refrigeration.
o Good for digestive health. A healthy digestive system improves immune system functionality and may cause reduction in the risk for some chronic diseases, such as heart disease and some forms of cancer.
For more information regarding California Dried Plums, feel free to visit www.tummywise.com. Don't forget, January is California Dried Plum Digestive Health Month :)
Here are a few tips to help you eat the right food whether you’re taking your morning walk, a long drive or a relaxing day off.
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o A portable, convenient snack and require no refrigeration.
o Good for digestive health. A healthy digestive system improves immune system functionality and may cause reduction in the risk for some chronic diseases, such as heart disease and some forms of cancer.
For more information regarding California Dried Plums, feel free to visit www.tummywise.com. Don't forget, January is California Dried Plum Digestive Health Month :)