1
better
HEALTH
& Y I N
minutes
rehydrate
Up.on
rising
When you wake,
your body is low on
fluids. Ifyou
exercise without
rehydrating, you’ll ^ „
find it unnecessarily
difficult. Your first
(OK, maybe
second) act of the
day should be to
toss down a large
j
glass of water. Ifyou (
also need a cup of
coffee or tea to
ignite your spark,
have one.
A t first, get u p ju st a fe w m inutes e a rlie r than usual
and spend 10 m inutes d o in g som ething sim ple, such as
w a lkin g , ju m p in g rope, o r e xe rcisin g to a D V D . “A fte r
yo u do that fo r 30 days, yo u ’ll be hooked,” says M o lle n .
O nce yo u get the habit d o w n , bum p it u p a notch.
“ Ideally, w e need at least 30 m inutes o f exercise m ost
days o f the w eek,” says C hicago-based registered
d ie titian D a w n Jackson B latner, auth or o f
The
Flexitarian Diet: The Mostly Vegetarian Way to Lose
Weight, Be Healthier, Prevent Disease, and Add Years to
Your Life.
“ I recom m end m y clients b u ild u p to 30
m inutes b y addin g three m inutes e ve ry othe r day.”
M ORNING M AKEOVER: A FILLING BREAKFAST
O ne stu d y com pared d ie tin g w om e n w h o ate a lig h t
29 0 -c a lo rie breakfast to those w h o had a substantial
610-ca lorie one. A fte r 8 m onths the big-brea kfasters lost
n e a rly 40 pounds apiece— the lig h t eaters averaged 10.
“ I f yo u d on ’t eat at a ll— o r d on ’t eat enough in the
m o rn in g — y o u r b o d y activates em ergency system s,
because it th in ks yo u ’re heading into a fam ine,” says
D r. D aniela Ja k u b o w icz, an e n d o crin o lo g ist at the
s t a r t e r m e a l s
Not sure what constitutes a healthful breakfast? Here
are some ideas.
SPREAD PEANUT BUTTER ON TOAST Two tablespoons
of peanut butter on a slice of whole grain toast, topped
with sliced banana, has a little less than 400 calories—and
contains enough protein, fiber, good fat, and flavor to
keep you feeling satisfied for hours. For a change of pace,
try almond or cashew butter and vary the fruit—apples,
peaches, and pears all taste great.
EAT FASTER-THAN-FAST-FOOD EGGS Hard-boiled eggs,
in their shells, keep for up to 7 days in the refrigerator.
Boil a bunch on Sunday and you have a week’s worth of
breakfasts. Pair two hard-boiled eggs with a slice of whole
grain toast, fruit, and coffee or tea for a meal with proven
staying power.
SPOON SOME OATS One of the best breakfasts when
you’re in a hurry is oatmeal. Top the bowl with two
tablespoons of your favorite nuts, chopped apples or
pears, and skim or low-fat milk. No time at home? Keep
packets of quick-cooking oatmeal at work.
2 0 8
JULY2009 BETTER HOMES AND GARDENS
PHOTOS: (BREAKFAST) JUPITER IMAGES; (WATER) VEER
