Move Those Feet!

When you’re working hard at working out, the last thing you want to do is counteract your good exercise behavior with bad snacking habits. So what foods can help enhance your fitness routine?

• Grapes: These juicy little balls of refreshment are ideal as a pre-workout snack. They are light, rich in quick-energy carbohydrates, and easily digestible, plus they replace fluids and minerals lost when you sweat. A combination of grapes and bite-size cheese cubes make a great post-workout reviver as well.
• Celery: Crunchy and portable, celery is an athlete’s secret weapon. It’s rich in a string of nutrients that keep energy levels high. It has a slightly diuretic effect, and the higher sodium level can prevent a mineral imbalance that can result from drinking too much water during an energetic workout. Stalks of celery stuffed with low-fat soft cheese make a great snack on the run.
• Tomato juice: Mineral-packed, this is the perfect post-workout drink. It’s a healthy alternative to excessive water, replenishing fluid and sodium lost while sweating. It also works to keep minerals at a safe level during a workout.
• Pumpkin seeds: Exercise requires good circulation, and these nutritious nibbles are rich in a compound that can help. They are one of the richest natural sources of phytosterols, which reduce the risk of arteries narrowed by cholesterol. They are also rich in minerals and omega-3 oils, promoting healing and joint protection.
• Cashew nuts: There is no handier snack than a pack of nuts when you’ve worked up an appetite exercising. Cashews contain magnesium for strong bones and copper for increased energy. They’re also rich in monounsaturated fats for strong heart health. They make a great post-workout snack since the body continues to burn calories fast up to an hour after exercise.
• Pineapple:  This refreshing fruit contains an enzyme called bromelain that can help heal the aches, pains, and bruises that can result from vigorous exercise or playing sports. This enzyme, combined with the rich vitamin C content, means that snacking on pineapple can help the body to heal faster.
• Watermelon: This juicy fruit not only rehydrates and refreshes, but also provides minerals that help your body use its fluid most effectively. Even more, it gives a healthy dose of energizing B vitamins, plus anti-inflammatory vitamin C to soothe overworked body tissues. It is also rich in lycopene, a powerful antioxidant for cell damage prevention.

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Sure, it’s nice to be fit and conscious about what you put in your body. But holiday parties beg for a martini or two. The following tips will help you to minimize any ‘hangover’ effects you might experience.

1. Alcohol is dehydrating. Drink plenty of water before you go out, but don’t overdo it. I usually drink about four cups of water in the two hours before a party (yes, I find the bathroom as soon as I arrive at the party). I’ve discovered it also helps to drink a cup of water between drinks and to drink water as soon as I wake up in the morning (which I do anyway, to replace water I’ve lost at night). I’m also not drinking as much alcohol, since I’m counting calories. Those drinks will pack on the pounds!
2. Alcohol also will rob you of electrolytes. Fitness magazine suggests drinking coconut milk to regain some of that loss, and the magazine added the fact that coconut milk contains carbs for energy. But, you may reel when you see coconut milk’s calorie count at 552 calories per cup. Try a banana instead, because you can get your potassium there without the calories (602 mg of potassium and only 140 calories).
3. Don’t skip your morning coffee, even though it may smell and taste horrible. You don’t want a coffee withdrawal headache on top of your hangover. With that said, if you’ve wanted to cut your caffeine intake, a hangover may present a great opportunity to quit the coffee habit. You may be so hung over that you won’t notice the coffee withdrawal!
4. I have some friends who swear by this tip - they take two ibuprofen before they go out to that party. You can try this trick as well, but you might want to eat a piece of toast or something light so the ibuprofen doesn’t bother your stomach. If you forget to ingest the pills before you head out, don’t hesitate to take them the following morning if you need them.
5. Don’t mix drinks, because you’re overtaxing your system with a variety of toxins. And, avoid drinks that contain obscene amounts of sugar as well as alcohol (like sweet liquors, syrupy drinks, cola mixes, etc.). This combo will push your system over the edge and will increase your fat retention. Alcohol reduces the number of fat calories you burn, and it can increase your appetite for fatty, greasy foods.

Finally, the best tip on how to avoid a hangover might be to abstain from drinking altogether. Ask any recovering alcoholic…what you have in your glass is of no concern to the person who’s had two drinks or more. If you stay sober, you might be highly entertained, rather than be the one who’s doing the entertaining…

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