TOW
03-16-2007, 11:10
Make strides in eating for energy
by Sarí N. Harrar
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The key to a better workout--and a bigger calorie burn--is eating nutrient-dense foods about 30 minutes before you start walking. For starters, try these picks from Tara Gidus, RD, a sports dietitian based in Orlando. They're all packed with high-quality carbohydrates, which provide a quick source of fuel for your muscles, but they have just enough protein and fat to help you maintain a steady, elevated energy level. To maximize the weight loss benefits of walking, keep calories to about 200 or less.
Apples
One a day may keep the doctor away, but three a day may help you drop pounds, according to research from the University of Rio de Janeiro, Brazil. More important, apples are exceptionally high in antioxidants, which can help offset the damage caused by free radicals, an unfortunate by-product of daily exercise. The perfect protein/fat addition? Natural unsweetened nut butters. Just spread them on sparingly to keep calories under control.
Try: A sliced apple with 2 teaspoons of peanut or almond butter (150 calories).
Chicken Soup
It's quick, easy, and can help you lose weight, according to research from Pennsylvania State University. But soup can also keep you hydrated during your walk. Look for low-sodium options that provide lean protein (like chicken breast), vegetables (for antioxidants), and a source of carbohydrates (such as rice or noodles).
Try: Progresso 50% Less Sodium Chicken Gumbo (220 calories per can).
Trail Mix
You don't need a fancy (read: expensive) mix loaded with candy-coated whatnot. An excellent trail mix for walkers is a handful each of nuts (walnuts are high in anti-inflammatory omega-3 fatty acids) and raisins (which offer a concentrated source of energy).
Try: 8 walnut halves plus a mini box (0.5 ounces) of raisins (150 calories).
Nutrition Bars
The right one supplies about twice as much carbohydrates as protein and about 5 g of fat and 3 g of fiber. Oh, and it shouldn't taste like cardboard.
Try: Luna Bar Caramel Nut Brownie flavor (190 calories).
Yogurt
Most yogurts offer an ideal activity-fueling protein-carb combination, but pick one that's unsweetened; sugar-laden fruit flavorings add unnecessary calories without the fiber of whole fruit. (Bonus benefit: Eating three daily servings of dairy foods such as yogurt provides bone-building calcium, which also helps muscles contract.)
Try: Low-fat plain yogurt with 1/2 cup of chopped fruit or berries (175 calories).
(Posted March 2007)
Perfect Recovery Drink
Chocolate Milk
After a workout, your muscles need protein to repair microscopic muscle tears, plus another shot of carbs to help restock energy stores. The ideal elixir? Reduced-fat chocolate milk. In an Indiana University study, cyclists who drank it after a tough racing session had improved endurance and recovered faster than those who drank an ordinary sports drink (which supplies carbs and electrolytes, but no protein).
5 Ways to Double Results
1. Speed Up
Step a little livelier and you'll double your cardio benefits, say experts from the University of Alberta, Canada. They found that women who walked at a moderate pace expanded their aerobic capacity to twice that of women who ambled more leisurely. Aim for a slightly breathless 30-minute walk each day.
2. Get Bumpy
Walking on uneven terrain, such as cobblestones or hiking trails, will force you to flex muscles you don't normally use--like glutes (in your butt) and adductors (in your thighs). Treading rough surfaces also improves your balance, Oregon Research Institute researchers say.
3. Invest in Socks
Splurge on the best. The shock-absorbing fat pads on the soles of your feet shrink significantly in middle age, so cushioning is key to increasing your distance without discomfort. Try Thorlos ($12$13; www.thorlos.com (http://www.thorlos.com/)).
4. Turn Around
Spend 1 of every 5 minutes of your walk traveling backward to strengthen your hips and butt without putting undue stress on your knees. Head uphill this way and you'll also burn 20% more calories than you would if you were facing forward, says the Journal of Orthopaedic & Sports Physical Therapy.
5. Focus
If you zone out, you miss opportunities to challenge yourself. Try the "mental breaststroke," says Charlie Brown, PhD, a sports psychologist in Charlotte, NC. Shift your gaze every couple of minutes between a point about 100 feet out and a point directly in front of you. Then do a self-check: Do you have the energy to go faster? Are you breathing quickly but evenly?
http://www.prevention.com/article/0,,s1-2-92-0-7830-1,00.html?cm_mmc=Spotlight%20Fitness-_-3%2f16%2f2007-_-Fitness-_-Power%20Foods%20for%20Walkers
by Sarí N. Harrar
http://www.prevention.com/assets/spacer.gif
The key to a better workout--and a bigger calorie burn--is eating nutrient-dense foods about 30 minutes before you start walking. For starters, try these picks from Tara Gidus, RD, a sports dietitian based in Orlando. They're all packed with high-quality carbohydrates, which provide a quick source of fuel for your muscles, but they have just enough protein and fat to help you maintain a steady, elevated energy level. To maximize the weight loss benefits of walking, keep calories to about 200 or less.
Apples
One a day may keep the doctor away, but three a day may help you drop pounds, according to research from the University of Rio de Janeiro, Brazil. More important, apples are exceptionally high in antioxidants, which can help offset the damage caused by free radicals, an unfortunate by-product of daily exercise. The perfect protein/fat addition? Natural unsweetened nut butters. Just spread them on sparingly to keep calories under control.
Try: A sliced apple with 2 teaspoons of peanut or almond butter (150 calories).
Chicken Soup
It's quick, easy, and can help you lose weight, according to research from Pennsylvania State University. But soup can also keep you hydrated during your walk. Look for low-sodium options that provide lean protein (like chicken breast), vegetables (for antioxidants), and a source of carbohydrates (such as rice or noodles).
Try: Progresso 50% Less Sodium Chicken Gumbo (220 calories per can).
Trail Mix
You don't need a fancy (read: expensive) mix loaded with candy-coated whatnot. An excellent trail mix for walkers is a handful each of nuts (walnuts are high in anti-inflammatory omega-3 fatty acids) and raisins (which offer a concentrated source of energy).
Try: 8 walnut halves plus a mini box (0.5 ounces) of raisins (150 calories).
Nutrition Bars
The right one supplies about twice as much carbohydrates as protein and about 5 g of fat and 3 g of fiber. Oh, and it shouldn't taste like cardboard.
Try: Luna Bar Caramel Nut Brownie flavor (190 calories).
Yogurt
Most yogurts offer an ideal activity-fueling protein-carb combination, but pick one that's unsweetened; sugar-laden fruit flavorings add unnecessary calories without the fiber of whole fruit. (Bonus benefit: Eating three daily servings of dairy foods such as yogurt provides bone-building calcium, which also helps muscles contract.)
Try: Low-fat plain yogurt with 1/2 cup of chopped fruit or berries (175 calories).
(Posted March 2007)
Perfect Recovery Drink
Chocolate Milk
After a workout, your muscles need protein to repair microscopic muscle tears, plus another shot of carbs to help restock energy stores. The ideal elixir? Reduced-fat chocolate milk. In an Indiana University study, cyclists who drank it after a tough racing session had improved endurance and recovered faster than those who drank an ordinary sports drink (which supplies carbs and electrolytes, but no protein).
5 Ways to Double Results
1. Speed Up
Step a little livelier and you'll double your cardio benefits, say experts from the University of Alberta, Canada. They found that women who walked at a moderate pace expanded their aerobic capacity to twice that of women who ambled more leisurely. Aim for a slightly breathless 30-minute walk each day.
2. Get Bumpy
Walking on uneven terrain, such as cobblestones or hiking trails, will force you to flex muscles you don't normally use--like glutes (in your butt) and adductors (in your thighs). Treading rough surfaces also improves your balance, Oregon Research Institute researchers say.
3. Invest in Socks
Splurge on the best. The shock-absorbing fat pads on the soles of your feet shrink significantly in middle age, so cushioning is key to increasing your distance without discomfort. Try Thorlos ($12$13; www.thorlos.com (http://www.thorlos.com/)).
4. Turn Around
Spend 1 of every 5 minutes of your walk traveling backward to strengthen your hips and butt without putting undue stress on your knees. Head uphill this way and you'll also burn 20% more calories than you would if you were facing forward, says the Journal of Orthopaedic & Sports Physical Therapy.
5. Focus
If you zone out, you miss opportunities to challenge yourself. Try the "mental breaststroke," says Charlie Brown, PhD, a sports psychologist in Charlotte, NC. Shift your gaze every couple of minutes between a point about 100 feet out and a point directly in front of you. Then do a self-check: Do you have the energy to go faster? Are you breathing quickly but evenly?
http://www.prevention.com/article/0,,s1-2-92-0-7830-1,00.html?cm_mmc=Spotlight%20Fitness-_-3%2f16%2f2007-_-Fitness-_-Power%20Foods%20for%20Walkers