Oatmeal is probably one of the cheapest breakfast foods that someone could be willing to eat day after day, like a bowl of cereal. It’s great for those of us who are budget-bound. On the flip-side, oatmeal leaves an open door for toppings, which can include just about any ingredient. Make it sweet or savory; it’s your choice.

You know that whole grains are good for you; that’s what oatmeal gives you. The top (and perhaps only) ingredient on a package of oatmeal should be plain rolled oats. The soluble fiber in oatmeal is said to reduce cholesterol levels (and the risk for heart disease); it also keeps us feeling full, helping us control hunger pangs. Oatmeal has a low glycemic index, which is perfect to have a couple hours before a sustained effort.

Regarding taste, and perhaps even regarding texture, some people claim that they just don’t like oatmeal. What they’re really saying is that they didn’t like the type of oatmeal that they once tried. Oatmeal is extremely versatile, and it’s unlikely that one can disagree with every possible kind, unless of course you have a gluten allergy. (In that case, you’re just out of luck on the oatmeal front). To find a bowl of oatmeal that suits you, experiment with different amounts of water or milk, quick-oats (which allow you to have a hot breakfast in under a minute) or regular oats, and a variety of toppings. Eventually, you’ll find your favorite bowl.

A popular way to sweeten a bowl of oatmeal is to add a spoonful of brown sugar, but why not add whole to whole? Start with plain, whole oats. (The flavored kinds tend to be loaded with plain sugars). Instead of adding simple sugars, pour in some berries and top it with a handful of nuts for some extra crunch, healthy fat, and Vitamin E. Other quick and tasty additions include a spoonful of peanut butter or a tablespoon of dark chocolate chips. Some athletes like to up their protein intake by adding whey to the oatmeal mix. Want to make a super nutrient-packed bowl of oats? Substitute milk with a low-fat or nonfat yogurt to get more protein, calcium, and potassium, cup for cup. Top with strawberries for some Vitamin C that will boost your calcium absorption to get a truly healthful start to your active day.

In general, a recovery drink has three essential ingredients:

• Carbohydrates – to replenish glycogen stores, which are depleted during exercise.
• Protein – to repair and rebuild muscles after exercise.
• Water – to replace fluid loss as a result of training.

It’s actually easy to make your own recovery drink by blending some yogurt, fruit, milk, a bit of honey, and a touch of salt. Add a few ice cubes, and you will have a delicious recovery smoothie; however, as simple (and budget-friendly) as making your own drink actually is, many of us prefer ready-made recovery powders, which don’t involve dirtying a blender, are easy to take when on-the-go, and typically don’t require any refrigeration.

Most brands of recovery powders will make similar claims of the benefits of using their product: significantly improved glycogen replenishment, protein synthesis, muscle repair, and endurance levels. What’s the best recovery drink powder? The best recovery powder is simply the one that makes you feel best. Unfortunately, finding that one can be an expensive, experimental process. Never buy a bulk package until you’ve tried mixing a glass of the product on your own. A sample in a store can be misleading.

One of the most popular recovery powders is Endurox R4. Endurox R4 comes in chocolate, fruit punch, lemon lime, tangy orange, and vanilla. Like many powder recovery drinks, it has a somewhat chalky or gritty texture (especially when not mixed well) that can be unpleasant at first, but most users learn to ignore or to even grow to like that about it. It goes down best when chilled. Other recovery powders include:

• Amino Vital
• Clif Shot Recover
• Gatorade G Series 03 Recover
• Hormel’s Great Shake
• PowerBar Recovery Drinks
• Recoverite

Some athletes will even argue that there’s no sense in working out if you don’t have a recovery plan. Running on empty glycogen stores the next day will lead to fatigue and an inefficient workout. Additionally, it is important to remember that muscles are not built during a workout – they are built afterward, provided that the body has enough of the right fuel to do so. Recovery fuels are an essential part of an active lifestyle.

The study showed that workers eat only half as much chocolate as they normally would after a short burst of physical activity. This theory can even be applied to those who are in stressful situations. The story was published in the journal, Appetite.

In order to determine this finding, the University of Exeter conducted a study that included 78 regular chocolate eaters. They placed the subjects in a mock work environment after depriving them of chocolate for two days. A few of the groups were asked to take 15 minute walks on the treadmill and then had to do work at their desks. Some of the groups did low-stress tasks while others did a more intensive job. A different set of subjects did the same, but they did not exercise before they had to work; instead, they sat around and rested. Everyone was allowed to have a bowl of chocolate in front of them. Overall, the people who had exercised before hand ate half of the amount of chocolate than those who had rested before going to work.

The study shows that exercise will help you resist the urge to snack; however, we know that this study is not all inclusive and may just be a coincidence. More studies should probably be done, but for now, it does seem logical that exercise can result in a more productive working environment. Perhaps it wasn’t temptation for chocolate that was reduced, but rather, the will to work and be productive was increased.

However, if one is exercising for over 60 minutes, extra fuels should be considered. Sports drinks are favored over water when exercise exceeds an hour. A sports drink will help hold off fatigue by reducing depletion of glycogen stores, and it will also help replenish lost minerals and electrolytes, such as sodium, chloride, and potassium. An energy gel, such as GU, is a popular form of energy replenishment, which should be consumed with water. A word of caution is that most contain a bit of caffeine for an extra kick.

For runners, the need to refuel can pose a bit of a challenge. No one likes to carry extra weight in hand, and having water sloshing in bottles hanging off a belt around your hip is not the most pleasant experience. The majority of runners simply try to get away with finishing a run without replenishment.

The occasional drinking fountain along the way would be a stroke of luck. I’ll admit to this strategy; however, I’ll also admit to feeling faint and having to sit down, not more than 5 minutes from the end of a long run (10+ miles or 90+ minutes). To solve this problem, I like to eat a small piece of fruit immediately before I take off, which seems to solve the problem. As odd as the concept might sound, I would rather be carrying my extra fuel in my stomach than in my hand. Another possibility is to bring along an energy gel packet, and have a drinking fountain stop planned about 7-8 miles into the run.

If I don’t sweat, do I still need to drink extra fluids? Yes! We lose a surprisingly significant amount of water through the water vapor in our breath, especially on dry days. The best way to keep track of loss of water is simply to weigh yourself before and after exercise. It is recommended that one drinks about two extra cups of water for every pound lost, but forcing down water is not the intention; using thirst as a guideline is also acceptable.

When exercising, your body turns to its glycogen stores as its primary, most efficient source of fuel. These glycogen stores are in both the liver and muscles throughout the body. Two and a half hours of high intensity exercise without refueling can completely deplete liver and muscle glycogen stores.

Though most people don’t exercise for such a duration, it doesn’t mean that we can’t also suffer from depleted glycogen stores; high intensity aerobic exercise that lasts for just one hour depletes more than 50% of the glycogen stores in one’s liver (assuming the stores were full to begin with). Successive days of training without proper recovery (in the form of refueling with food) can gradually lead to empty glycogen stores, which result in decreased performance; your body just can’t run efficiently without glycogen during exercise.

What’s the best way to replenish your glycogen stores after a workout? Timing is key. Some people don’t like to eat directly after a workout, but eating within 15-20 minutes of a workout actually accelerates rates of glycogen storage by a whopping 300%. Conversely, eating two hours post-exercise reduces glycogen synthesis by about 50%. Yikes! Why? Two hours after exercise, your body no longer processes the food as recovery fuel, and the energy will most likely be stored in some other form (e.g. fats). Recovery is impaired, which could contribute to one’s soreness on the following day.

What should you eat? Ideally, one would consume a blend of carbohydrates (to refill your glycogen stores) and proteins (to repair your muscles). It has been said that chocolate milk has the “golden ratio” of carbohydrates and proteins; however, it’s most important to simply get something into your system as soon as possible. After workouts, eating foods with a high glycemic index (i.e. sugary foods or drinks, which are usually a no-no) is several times better than eating nothing at all. Exact needs depend on workout length and one’s body weight, among other factors. If you have to take time to prepare a meal, to shower, or to drive back home or to the office, it is easy to miss the essential time-frame.

Tip: Before every workout, plan out a quick snack that you will be able to consume when you’re done exercising, no matter what.

Workout well, refuel well, recover well. Repeat.

For the purpose of exercise, your goal should be to have nutrients in your body – on an empty stomach. This will allow your body to have stamina and reduce any feelings of hunger while keeping any nausea at bay. To accomplish this, you’ll need to eat early enough so that food can pass through your stomach before you begin your workout. Small meals usually empty the stomach within a few hours, while larger meals, especially those with high protein content, may take up to six hours or more.

For afternoon workouts, a pre-workout snack is probably unnecessary as long as a well balanced lunch was eaten earlier in the day. The same goes for late evening workouts. Just wait several hours after a light dinner.

For workouts in the morning before lunch, or in the afternoon before dinner, consider eating a light, but highly nutritious snack about two hours before you exercise. Choose foods that are high in carbohydrates, but low in fat. Add just enough protein to satisfy hunger without weighing you down. Combine plenty of fluids with your meal, since your body will need to be well-hydrated to get the most out of your workout. This can be accomplished by having a liquid meal, such as a fruit and vegetable smoothie with a little protein added, if necessary.

It’s always best to listen to your body. Follow these guidelines as long as you’re getting an overall balanced diet. After trying different meals and foods out, you’ll get a feel for what works and what doesn’t work.

Studies, conducted last year by Exeter University, revealed that cyclists were able to ride up to 20 percent longer after drinking a half-liter of beetroot juice a few hours before setting out on a ride. These cyclists were examined under a scanner, and researchers found that the beetroot juice made it possible for them to use less oxygen while exercising.

Another study recently published by the research journal, “Medicine and Science in Sports and Exercise,” showed similar results. Nine competitive cyclists were studied during two cycling competitions. For the first competition, the cyclists drank beetroot juice. For the second, the same men drank beetroot juice as well, but this second batch of beetroot juice had nitrate purposely removed from it by researchers. The results showed that the first batch of nitrate-rich beetroot juice provided higher endurance and output for the same amount of effort.

Although researchers are still studying the effects of beetroot juice, these early studies present a new drink that can be beneficial to both serious athletes, and to those with more low-key fitness pursuits. Although this drink will probably not enhance performance in any significant way, it can help with endurance, making it possible for longer periods of training. This can lead to faster results, whether you’re just trying to get a little more fit or wanting to get ready for a competitive event in a hurry.

Juicing and juice fasts have long been used by those on the fringe of health communities. Many juicing enthusiasts tout benefits, including more energy, mental clarity, weight loss, and reversal of illness and disease. There are many theories behind these benefits as well.

Cooking foods, even lightly, reduces nutrients. By juicing fresh fruits and vegetables, you can pack a days worth of nutrient needs into one glass, making it a lot easier to catch up on any nutrient deficiencies in the body.

Another idea that juicing-proponents talk about is that digesting food takes up valuable energy in the body that may be needed for restoration and healing. Juicing for a period of days allows the body time to get back on track and to eliminate toxins.

Although many medical doctors do not agree with all the benefits that have been attached to juicing, adding fresh fruit and vegetable juice to your diet is definitely one of the easiest ways to ensure you get at least the daily recommended five servings. If you do choose to go on a juice fast, get your doctor’s approval first to ensure it will be safe for you.

If you do decide to start drinking fresh juice for better health, use these tips to get the best experience.

1. Buy a high-quality juicer. Juicers are a big investment, with many over $100. If you plan to make juice regularly, a well-built juicer is essential. Cheaper models will likely burn out very quickly, leaving you with a useless piece of equipment. You also should double check the juicer you are looking at to ensure it will juice both fruits and vegetables, including leafy greens.

2. Get a juicer that’s easy to clean. Many juicers are a horror to clean, requiring that you take apart a number of parts and then reassemble it. This will definitely impede on your juicing enthusiasm, so research the cleaning methods juicers before you purchase any.

3. Use certified organic produce. Although more pricey, if you have any concern for your health, organic food is the way to go. If you can’t afford to use organic food all the time, learn about which conventional fruits and vegetables contain the highest doses of pesticides.

American’s are notorious as rushers and multi-taskers. Unfortunately, this habit merges into our eating as well. It’s all too common for us to grab our food in a hurry from the microwave or drive thru window, and scarf it down as we try to get other things checked off our daily to-do lists. Eating in front of the television or computer is also ordinary, with 66% of Americans admitting that they do so on a regular basis.

This way of dining only encourages overeating, as we are not fully conscious of what we are consuming or how it is making us feel. I know personally that when I eat this way, I can easily binge on a huge serving of junk food, only realizing I’m full once my mind has broken from the task at hand. Regrettably, by this time my stomach is stuffed, and I’ve consumed a huge chunk of my calorie needs for the day.

Mindfulness is a solution to this problem. Mindful eating means paying attention to food as you eat it, along with sensations, such as flavor and texture. It requires complete chewing and awareness of swallowing. When you eat mindfully, you can fully appreciate and enjoy the gift of nourishment you have in the moment.

Doing this exercise, you’ll slow down and truly enjoy your meal. You will also notice the signals of your body much better. You will feel fullness and have the motivation to quit eating when you need to without stress, taking yourself a step further in your journey to eating healthy.

I doubt any athlete has gone through training without being influenced (most likely unwittingly) by LaLanne. If you use a weight room, you have Jack LaLanne to thank. Before Jack LaLanne, there was no such thing as a fitness club. In fact, when his first health and fitness club opened in 1936, doctors advised people to stay away, calling LaLanne an exercise nut. They feared that weight lifting would cause heart attacks, an idea we think is ridiculous now. He strongly encouraged strength training for women as well, which was largely ignored and even discouraged at that time. LaLanne invented leg extension machines and pulley machines using cables, and he developed early models for the Smith machine.

To prove his own level of fitness, LaLanne completed some pretty ridiculous feats. At age 42, he set a world record by completing 1,033 push-ups in 23 minutes on an episode of You Asked for It. At age 70, handcuffed, shackled, and against strong winds and currents, he towed 70 rowboats one mile, one with several guests, from the Queen’s Way Bridge in Long Beach Harbor to the Queen Mary. Go ahead and check those facts. Let the results amaze and inspire you.

Jack LaLanne is often called the “Godfather of Fitness,” and rightfully so. Fitness wouldn’t be what it is today without LaLanne. He constantly contributed positively to it. He praised consistent exercise for healthy living. He also encouraged healthy eating by staying away from processed food – his number one suggestion for Americans. His rule: “if man made it, don’t eat it.” He made these suggestions many decades ago; if only more people would listen.

Many of LaLanne’s motivational videos are available on YouTube. You can find a complete list of his feats on his Web site, where it is also worth your time to check out the list of “LaLanneisms.” Among them: “I can’t die, it would ruin my image.” Unfortunately, LaLanne passed away due to untreated pneumonia this past January, at the ripe age of 98. He performed his daily exercise routine up until that very last day.

“Living is a pain in the butt. Dying is easy. It’s like an athletic event. You’ve got to train for it. You’ve got to eat right. You’ve got to exercise. Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen: together, you have a kingdom.”

LaLanne, your image and words still stand strong.