Foods That Fight Fatigue

Whether a late night, early morning or intense workday has hijacked your energy, the forecast for the rest of the day is bleak: serious yawning, followed by a search for a suitable alternative to the nap you are craving. Instead of reaching for a sugary snack to help you stay awake during your morning meeting or power through an afternoon slump, try this stay-awake strategy: snack on perfectly portable, fatigue-fighting foods, like whole grain crackers, walnuts, dark chocolate and watermelon. These 9 picks will perk you up in no time!

9 Foods That Fight Fatigue

1. Pumpkin Seeds

If your 30-minute workout leaves you feeling like you just climbed Mt. Everest, you might be low on magnesium. When researchers at the U.S. Agricultural Research Service restricted intake of the mineral among 13 women, ages 47-75, for 4 months, they found that those with magnesium deficiencies required more oxygen uptake during physical activity, used more energy, and therefore tired more easily. Snack on 1/4 cup of pumpkin seeds and you'll take care of about half of your recommended daily allowance (310 mg for women and 400 mg for men)

2. Yogurt

A stomachache could spell sleepiness if you're among the more than 1 million people in the United States who suffer from chronic fatigue syndrome (CFS). Because research suggests that an imbalance in microorganisms in the digestive tract is partially to blame for CFS, Swedish researchers tested the effects of eating yogurt rich in probiotics - "good bacteria" that aids digestive health - on 15 CFS patients. After eating about 6.8 ounces of yogurt twice daily for 4 weeks, 14 out of 15 study subjects reported improvements in fatigue symptoms, physical health or mental health.

3. Wheat Bran Cereal

You know that fiber can help you fight fat, and it turns out the nutrient can also help you feel more awake. Researchers at the University of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties and were less fatigued than their counterparts who did not eat as much fiber. Study participants reported a 10% increase in energy levels and reduced fatigue 2 weeks after increasing their fiber intake.

4. Whole Grains

They might be a diet taboo, but carbs are essential to boosting energy. To stay out of a slump, pick complex carbohydrates such as whole grain crackers or a bowl of oatmeal over refined carbs, like foods made from white flour. The body digests and releases complex carbs slowly, keeping your blood sugar (and your mood) stable. Simple sugars, like those found in sweets and processed foods, on the other hand, provide a quick burst of energy, but cause your blood sugar to plummet just as quickly as it spiked.

5. Walnuts

Belgian researchers found that patients with CFS had low levels of omega-3 fatty acids, and those with the most severe symptoms exhibited the greatest deficiencies. Another study published in the American Journal of Clinical Nutrition suggests that the alpha-linolenic acid, the omega-3 found in walnuts, may help relieve depression symptoms, which commonly contribute to CFS. Up your omega-3 intake with a 1-ounce serving (1/4 cup, shelled) of walnuts at 190 calories.

6. Dark Chocolate

If you're going to spring for sweets, be smart about your selection. Researchers at Hull York Medical School in the United Kingdom provided 10 CFS patients with 45 grams of chocolate each day for 2 months. Study subjects received either dark chocolate or white chocolate that had been dyed brown in color. Those eating the dark chocolate reported significantly less fatigue. The scientists suggest that polyphenols in dark chocolate increase levels of the happiness-boosting brain chemical serotonin and those reduce feelings of fatigue.

7. Tea

Coffee beats out tea when it comes to caffeine, but your cup of joe is missing an important fatigue-fighting ingredient: I-theanine. When paired with caffeine, the amino acid found naturally in tea improves cognition more effectively than caffeine alone, according to a study published in Biological Psychology. When study subjects consumed a combination of caffeine (150 mg) and I-theanine (250 mg), they reported a host of cognitive benefits, including improved alertness, memory and reaction time, as well as decreased mental fatigue.

8. Watermelon

If you're feeling fatigued on a hot day or after a sweaty workout, the cause may be as simple as dehydration, and the fix is as easy as enjoying a delicious slice of summer fruit. In a recent study of athletes, 92% reported feeling fatigued when they limited water-rich foods and fluids for 15 hours. They also reported memory lapses and difficulty concentrating. If you can't glug one more ounce of water, opt for leafy greens or melons. The bonus: hydrating with water-dense foods won't pack on the pounds. Enjoy a 1-cup serving of watermelon for just 46 calories.

9. Red Bell Pepper

Vitamin C is more than a cold-fighter - the antioxidant also helps reduce oxidative stress, the result of too many free radicals in the body, another contributor to CFS. In a small study of 44 adults published in the Journal of Orthomolecular Medicine, those who received 6 g of vitamin C every day for 2 weeks felt less fatigued. Study participants also had lower levels of the stress hormone cortisol. To get your C fix, enjoy 1 cup of sliced red bell pepper for only 29 calories and you'll squeeze in almost 200% of your daily recommended vitamin C - that's more than the amount in an entire orange!

Choosing Healthy Snacks

Your stomach is growling, but lunch is still house away. You could indulge yourself with a snack, but you think it is best to just grit your teeth and wait until lunch. Not so, if weight loss is your goal.

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight loss diets allow snacks to help manage hunger and reduce binging. Eating a healthy snack can tame your hunger without ruining your appetite for your next meal.

The key to incorporating snacks into your weight loss plan is to keep moderation and balance in mind. Keep these tips in mind the next time hunger rolls around.

1. Limit a snack to approximately 200 calories or less
2. Turn coffee or tea into a snack by adding a cup low low-fat or soy milk for protein
3. Do not have a carbohydrate alone - you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple or some peanut butter on your whole grain crackers.
4. It is okay to have carbs before bed, such as a piece of fruit, because it doesn't need to keep you full for long - you are about to go to sleep!
5. Don't double dip. For instance, don't do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; this will provide you with an optimal balance of nutrients and help keep you full longer.
6. When you eat straight from the bag, you'll consume more. Pre-portion items like nuts in resealable snack bags.
7. Try to keep snack time to three hours after you have eaten. If you eat it too close to your last meal, it won't do its just until the next meal.
8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat.
9. Just because it is a 100-calorie pack doesn't mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat. If not, skip it.

What are your favorite snacks between meals? Do you find that if you snack on the "right foods" you stay full longer than if you ate, say, a cookie or brownie?

How to Stay Fit this Fall

Autumn group events like pumpkin picking, corn mazes, haunted trails and building leaf piles are active options that can also be fun bonding experiences for family and friends. Organize a weekend trip or local get together with an autumn theme and plan to be active.

Get Involved in Community Events

With the fall season comes many holiday themed local fun runs and events. Look in the newspaper for Halloween runs, turkey trots and reindeer romps. According to a 1991 summary report by ERIC Digest, a specific goal such as a race to train for increases adherence to an exercise program. Signing up with friends or family will hold you accountable for completing the training program.

Head to the Trails

Fall is one of the most beautiful times of the year for getting outside. Grab a friend and find some local parks or trails to walk, run or ride a bike and take in the view of changing leaves. Lake of the Woods in Mahomet, Meadowbrook Park in Urbana and Hessel Park in Champaign are great locations if you are in the Champaign-Urbana area!

Dress for the Weather

When weather gets cooler, it can deter people from going outside to workout. This problem can be mediated by wearing wind-shielding clothing and dressing in layers. Proper attire and accessories (hats, gloves, etc.) that cut down on bulk but still allow for warmth make outdoor fitness more enjoyable as the chill of fall approaches.

Drink Water

Stay hydrated even when the temperatures cool down. People are often less thirsty when it is not hot outside, but staying hydrated is just as important in the fall as it is when the sun is blazing down. When fall rolls around, remember to stay on top of your fluid intake to help with both exercise recovery and appetite control.

Drink Tea

Drink more tea to warm up for the cooler temperatures. Green and black tea contain antioxidants that help ward off diseases during flu season, so you can remain healthy and active as the season shifts.

Avoid Holiday Candy

According the National Institutes of Health, on average, non-obese adults gain about a pound a year around the holidays. In addition to creating unhealthy habits, accumulation of this weight over time can lead to obesity. Be sure to pack lots of healthy snacks to munch on throughout the day to help deter you from grazing on sweets that pop up in the office, at home, or at holiday parties.

Turn Fall Chores into a Workout

Raking leaves or gardening can burn around 150 calories every 30 minutes. Turn these chores into a game by setting small, achievable goals to help pass time and burn away fat.

Exercise Early in the Day

Try to work out in the morning or during the day. With the time changing and it becoming darker earlier, it can feel as if it is later in the day than it really is. This can make people more tired than usual. Getting into a routine of working out early will guarantee the workout gets done and still allow time in the afternoons and evenings to relax.

Vary Activities

As the weather cools down and summer ends, it can become difficult to stay motivated. Trying variety of different activities and varying workouts will help keep a fresh spin on exercise and allow for confidence to build within a wide range of activities.

What are some of your favorite ways to fit exercise into your fall schedule? How do you stay motivated when the weather gets chillier and the chaos of holidays is upon us?

Ways to Slim Down While You Shop

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Ways to Slim Down While You Shop

Each week, 200 million shoppers visit a Wal-Mart, and while these mega stores get a lot of flack for selling supersized, less-than-nutritious fare, the company is taking steps that may make it easier for you to get healthy and slim down.

"The tricky part about shopping at big grocery stores is that they can be overwhelming, and that can lead to purchasing goods you don't need," says Judy Caplan, RD, an American Dietetic Association (ADA) spokesperson. Still, with a little forethought and a strategy in place before you hit the store, you can walk away with smarter choices and even burn a few extra calories! Here are five ways to make a weekly Wal-Mart excursion as healthy as possible.

1. Drive Past the Prime Spot: According to some reports, Wal-Mart parking lots can be three times the size of the stores - as large as 555,000 square feet. Every little but of exercise counts, and if you park far away from the entrance, you could be sneaking in a serious walk. Parking spots are approximately 9 feet wide, so park 50 spots away, and you could be sneaking in an extra one-fifth of a mile round trip (or an extra 17 calories for a 150-pound woman walking at a 15-minute mile pace)!
2. Hit the Produce Department First: Though there are plenty of unhealthy options available, bananas are a top-selling item at Wal-Mart. And there's a good reason for that. Wal-Mart's produce is notoriously reasonable priced! In fact, a 2005 study found that Wal-Mart offers many identical food items priced about 15-25% lower than traditional supermarkets.
3. Shop the Perimeter: Caplan suggests you do what she calls "aerobic shopping." Wal-Mart Supercenters average 185,000 square feet, and by walking around the perimeter of the store, you sneak in approximately a quarter of a mile. That brings you up to nearly a half-mile, including trips to and from your car. Lap the building twice a visit, and you're sneaking in close to a 3/4 mile walk just by simply getting things off the shelves. Since stores and layouts vary in size, you can wear a pedometer to get a better estimate of the distance. Boost the burn by putting the heavier items in the car first so you will be pushing more weight most of the time and power walking between sections to get your heart rate going.
4. Look for "Great Value" Foods: In January, the company promised to reduce sodium and added sugars by 25% and 10%, respectively, and remove "all industrially produced trans fats" from its in-store line of products. "Just because a food is lower in fat, sugar and carbs does not mean it does not have calories or that it is filled with healthy ingredients," warns Caplan. Some "Great Value" products include cookies, chips and ice cream, but steer clear of these. Aim for the affordable frozen and canned veggie options.
5. Save on Fitness Equipment: Not only can you buy affordably priced treadmills, elliptical machines and other exercise equipment at Wal-Mart, but many of its products also provide free shipping to the store. All you have to do is pick it up there! You'll save around $20 in shipping costs, and a 2008 study found that people with home exercise machines were 73% more likely to start exercising.