this time ~ this space

A recent Washington Post article took a look at the subject fo food and fitness. Here are some highlights from a Wired Berries article enhanced with additions from Smart Snacking.

1. Don’t exercise while hungry or on an empty stomach. Being active while running on empty will burn fewer calories and can weaken your workout; cause fatigue, dizziness and fainting.
2. Prepare healthy snacks in advance. When you make something yourself, you get to control the ingredients and put in what’s good for you. You can make your own granola or trail mix. You can also keep plenty of fresh fruit and veggies on hand. Cut up melons or vegetables like celery and carrots in advance. Keep the servings in bags in the fridge, ready to grab and go.
3. Keep healthy snacks with you. Make it a habit to stash some fruit, whole-grain crackers, or baby carrots in your backpack or workout bag so you always have some healthy food nearby.
4. Think small. Nutritionists recommend eating throughout the day for best results and having a small meal of 200 to 300 calories 60 to 90 minutes before a workout. Look for mini-meals combining lean protein, complex carbohydrates, and a little healthy fat. Think whole-grain cereal with skim milk, a granola bar or a latte.
5. Make it interesting. Healthy snacking doesn’t have to be boring as long as you give yourself a variety of choices. Whole-wheat pretzels with spicy mustard, rice cakes with peanut butter and raisins, or low-fat fruit yogurt are healthy, tasty, and easy.
6. Pass on the protein. No need to load up on the stuff; carbs are just as useful, as long as you keep calories in check.
7. No time for a pre-workout mini-meal? Opt for light snack about 30 minutes before your workout, such as a small piece of fruit.
8. Eat a light snack (100 to 200 calories) within 15 to 20 minutes after a workout to help your body recover. A small banana or half a granola bar will do the trick.
9. Rehydrate with water. Sports drinks can replace sodium, potassium, and other electrolytes lost through perspiration, but they pack a lot of calories and are for athletes. General rule of thumb: if you’re not involved in competitive athletic training and have been exercising for less than 60 minutes, then pass on the sports drinks.  Recommended reading on sports drinks.

Treats to Try
Here are a few healthy snacking ideas:
• Ants on a log — Spread peanut butter on celery sticks and top with raisins.
• Banana ice — Peel several very ripe bananas, break them into 1-inch pieces, and freeze the pieces in a sealed plastic bag. Just before serving, whirl the pieces in the blender with a small amount of water or juice. Serve right away. Add berries for a different flavor or top with fruit or nuts.
• Mini pizzas — Spoon pizza sauce onto half a bagel, English muffin, or mini pita. Top with low-fat mozzarella cheese and your favorite veggies and toast or bake at a low setting until the cheese is melted and the bagel is crispy.
• Healthy ice pops — Freeze fresh, unsweetened 100% juice in ice pop molds or ice cube trays.
• Low-fat pita and hummus — Warm a pita in the oven on low, then cut it into small triangles. Dip it in a tasty, low-fat hummus. Hummus is available in yummy flavors like garlic and spicy red pepper.
• Happy trails mix — Combine 1 cup whole-grain toasted oat cereal with 1/4 cup chopped walnuts and 1/4 cup dried cranberries for a healthy trail mix.