Martial Arts for Life

On A Quest To Be The Best!

How to Eat Healthy, Away From Home…

By M. Hemmelgran (originally featured in Natural Awakenings magazine)

Health-conscious and sustainably minded folks know how challenging it can be to eat well on the road. Most restaurants dotting interstates and interstates and airports offer super-sized portions of soulless, processed foods, devoid of satisfying whole-food goodness or regional flair. They’re more like a drive-by shoot up of fat, sodium and sweeteners.

Yet it is possible to find healthy foods while traveling, given a little pre-planning that can add fun and excitement to the adventure. Whatever the mode of transportation, follow these tips from seasoned registered dietitians to feel fit, trim and happy while out and about for business or pleasure.

Bring Food: Number One Rule of the Road

Once we feel hunger pangs, we’re more likely to eat whatever’s within arm’s reach, so for driving trips, take a cooler of healthy options that are kind to the hips. and waistline. If flying, pack non-perishable snacks in a carry-on bag. Diana Dyer, an Ann Arbor, Michigan-based dietitian and organic farmer has logged thousands of miles traveling and speaking about “food as medicine.” Her secret: “I carry dried organic fruits and vegetables, organic granola bars, organic nuts and organic peanut butter.” Before arriving at her hotel, she’ll ask the cab driver to take her to a local food co-op to pick up organic fresh fruits, juice and yogurt. Dyer is adamant about organic food, no matter where she goes, because she doesn’t want to consume hormones, antibiotics and agricultural chemical residues, many of which contribute to weight gain, especially in combination with typically high-fat Western diets.

Dyer rejects hotel breakfast buffets too, which typically offer low-fiber, highly processed fare. Instead, she packs her own organic rolled oats, dried fruits, nuts and green tea. Then, all she needs is the hotel’s hot water to stir up a fortifying, satisfying, health-protecting breakfast. Hotel rooms with mini-refrigerators make it easy to store perishable items. If a fridge is unavailable, use the in-room ice bucket to keep milk, yogurt and cheese at a safe temperature.

Roadside rest areas and community parks provide free access to picnic tables, clean restrooms, and a place to romp and stretch (read: burn calories). Plus, Mother Nature’s entertainment surely beats a potentially dirty, plastic, fast-food play space.

When it’s time to restock supplies, ask for directions to the closest supermarket, food co-op, natural foods grocery store or farmer’s market. Most are located close to major highways.

Melinda Hemmelgran is a registered dietitian and awar-winning writer and radio host.

Martial Arts for Life New Providence, NJ

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

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June 15, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment

How To Drink More Water!

Courtesy of Coach Bronek of Extreme Fitness Bootcamps London.

Most people don’t get enough water. Though inadequate water intake doesn’t always present with obvious symptoms, an increase in water intake can resolve symptoms that you’d never connect to insufficient hydration.

For instance, do you struggle with regular elimination? Increase your water intake. Do you often feel faint when rising from a seated position? Drink more water and see if there’s an improvement.

How much water a day you should drink is open to debate. Many exercise enthusiasts swear by one gallon a day. The average person does not need more than this amount. Crystal clear or very light yellow urine means you are well-hydrated. Dark yellow or yellow-orange urine means you’re dehydrated.

Ways to Increase Water Intake

#1. Have a tall glass with your main meals. Deciding you’ll drink a glass before meals is less inviting,
since drinking water with no food, and without thirst, isn’t always easy. Ideally, you should drink before or after your meals. However, sometimes, it’s better to have something than nothing at all. And since eating
triggers a need for fluid; a tall glass of water will go down quickly when it’s consumed with meals.

#2. Place a small covered glass of water by your bed stand before going to sleep. In the morning before you exit the bed, drink the water.

#3. If you’re at a desk for long periods, keep an icy glass of water with you and sip periodically.

#4. Get a water purification system. This will improve the taste of tap water, and encourage you to drink
more water since you’ll know that toxins are filtered out.

#5. Drink homemade lemonade. Squeeze fresh lemons into a glass—filling about 3-6 ounces (we
squeeze a half of lemon into 1.5l bottle of water). You can add a few drops, or tablets of the natural
sweetener Stevia (you can also find it in a powdered form AND you can get it in some super markets and
health stores). Mix very well. Add chilled water. Or add ice and keep this with you while working at a desk.

#6. Use a straw. Fluid intake goes very rapidly when you drink with a straw. A tall glass of room-
temperature water can be gone in seconds, thereby eliminating any drudgery of having to take many sips to finish the glass.

#7. Remind yourself that chilled water makes the body expend calories to warm it to body temperature. Knowing this fact will motivate you to drink more water.

#8. Fill a pitcher with water every morning and place in the refrigerator. Make sure that by bedtime, the pitcher is empty.

#9. Create water milestones. For instance, have paper cups handy in the bathrooms of your house.
Every time you finish using the facility, fill the cup half-way or all the way with water and drink.

At the workplace, if you must pass a drinking fountain on the way to your department, commit to getting in
a few gulps every morning, and every evening on the way out, even if you’re not thirsty.

#10. Eat watermelon, tomatoes and cucumbers, which are water-rich. Coffee, soda and juices do
not count towards your daily water quota. In fact, carbonated drinks have a dehydrating effect.

#11. Order water with your restaurant meals. Get a slice of lemon with it – it will go down even easier.

#12. If you take supplements or prescribed drugs, drink water to swallow them. Fill a glass with more
than what you’ll need. After the last pill goes down, take the extra gulps.

Drinking eight glasses of water a day (the standard recommendation) is easier than you think, once you put these practices to use. To find out more about why water is so important for good health, call us today.

Martial Arts for Life New Providence, NJ

Making our community healthier & safer, one family at a time.

The Village Shopping Center, 1260 Springfield Ave., New Providence, NJ 07974

Proud to offer Martial Arts, Fitness, Nutrition & Personal Protection Strategies to residents of New Providence NJ, Berkeley Heights NJ, Chatham NJ, Stirling NJ, Gillette NJ, Summit NJ, Union County NJ, Morris County NJ and all surrounding areas.

P.S. Visit our website at http://www.BeginKarate.com to learn about our Academy and our programs.

Martial Arts for Life

June 7, 2012 Posted by | Health & Nutrition | , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | Leave a comment