The right snacks to eat
before work, after the gym, during a 4 p.m. slump -- to rev up and slim down.
Power Snacks
Do you feel yourself dragging during the day? Grab a thirst
quencher!
Believe it or not, a simple glass of water is one of the best pick-me-ups
around. "If you're dehydrated, you can't get nutrients from the foods you eat to
the cells in your body, and you're going to feel tired," says Jacob Teitelbaum,
MD, director of the Center for Effective Chronic Fatigue Syndrome/Fibromyalgia
Therapies in Annapolis, Maryland. If you're used to an afternoon soda, try
carbonated or flavored water instead. But beware: some contain added calories.
The same goes for flavor packets (including those with vitamin C), so use in
small amounts.
Can't wake up? Start your day with a smoothie.
After getting the kids out the door, breakfast for yourself is a mere
afterthought. "But don't skip it," says James O. Hill, PhD, director of the
Center for Human Nutrition at the University of Colorado in Denver. An easy way
to get the nutrients you need -- and propel your day forward -- is to fill your
blender with ingredients for a smoothie the night before and pop it into the
fridge. In the morning, blend, pour into a travel mug, and you're good to
go.
Want a great pick-me-up after exercising?
Try a soft taco.
Especially if you've worked with weights, you'll want to eat a combination of
low-fat protein and complex carbohydrates. These will help you get the most from
your exercise routine and prevent an unnecessary postworkout crash. Protein
helps your body repair muscle fibers, which are broken down when lifting
weights, which in turn increases muscle strength and density. "The carbohydrates
aid in getting the protein to your hungry muscle cells," explains Donald D.
Hensrud, MD, MPH, chair of preventive medicine and nutrition at the Mayo Clinic
in Rochester, Minnesota.
Just be sure you work out at a high-enough intensity to warrant a postworkout
meal. "Push yourself to the point where you feel comfortably tired," says Dr.
Teitelbaum. But you shouldn't feel pain. If you do, you're probably damaging
your muscle, he warns.
Need something to keep you going until lunch? Eat
a banana.
Foods release their sugars at different rates. The most beneficial are those
that provide a constant stream of energy for a number of hours. Avoid sweets and
chocolates, which provide a sugar surge but leave you feeling more tired than
before. Instead, grab a piece of fruit. "Fruit has water and fiber and not as
many simple carbohydrates as many people believe, so their sugars are absorbed
slowly," Dr. Hensrud says. "Bananas are great because they're quick and come in
their own package." Plus, they're packed with vitamins A, C, and B6, potassium,
and dietary fiber, and are easy for the body to digest.
Need to work through lunch? Go for yogurt and granola.
If you don't have time to "do lunch," make it fast and healthful by grabbing
some low-fat yogurt and mixing in some granola. "Emerging research is beginning
to draw a correlation between losing weight and dairy calcium," says Dr. Hill.
For instance, researchers at Purdue University found that women who consume
three to four servings of low-fat or fat-free milk and milk products daily burn
more fat than women who consume one to two servings - enough to weigh perhaps
10 pounds less over the course of a year. "Several more studies need to be done
before we can say there's a direct association between dairy and weight loss,"
says Dr. Hill, "but the science is definitely going in that direction." In
addition, granola is a whole grain, which, according to USDA dietary guidelines,
may also help with weight control. Be careful when judging portion size -- just
a quarter cup of dense granola cereal equals one serving.
