Spring-Clean Your Diet and Fitness Routine


With winter winding-down and the warm weather around the corner, spring is the perfect time to re-energize your eating habits, especially as you become more focused on your health and fitness. Read these tips on how to eat well this spring.

Stay Hydrated

• Stick to water and diluted sports drinks, especially in the warmer months when we tend to sweat more. Diluted fruit juices can also be beneficial as they provide a host of antioxidants, and phytonutrients. They can however be high in sugar so make sure you make it a 50/50 blend of juice to water.

• Make sure to take in fluids throughout the day. You might start out in the morning with a couple of glasses of water, a sports beverage or diluted juice. Bring a water bottle with you, and take advantage of fountains and coolers as the day unfolds.

• If you are working hard in the gym, replace lost fluids by drinking an additional 8-12 ounces of water or grab another sports drink within 30 minutes of ending your workout.

Snack Happy and Healthfully

• Eat plenty of fruits, vegetables, and whole grains, if you can tolerate them. Otherwise, emphasize easy-to-digest foods like well- cooked and peeled fruits and vegetables, cereal, bread, rice, pasta, and potatoes.

• Limit fats, but don’t cut them out altogether. To keep them in the mix, try snacking on guacamole, a few olives, or an oat bran English muffin with nut butter.

• Energy bars are a convenient way to get fuel when you need it. If you like them, make sure to avoid those that contain artificial ingredients.

Eat Smart

• Don’t try any new foods during the 24-hour period before an event. To keep symptoms at bay, give your body at least 2 months to get used to new foods or beverages.

• Eat smaller meals at more frequent intervals: five small meals (think in terms of "fist-sized" portions) every three or four hours, for example, rather than the traditional three large meals a day.

• Reduce the amount of greasy or fried foods in your diet. Butter, margarine, cream sauces, and pork products may all cause diarrhea and gas if fat absorption is incomplete. These symptoms tend to occur more in people who have had large amounts of small bowel (particularly ileum) removed.

• Restrict your intake of certain high-fiber foods such as nuts, seeds, corn, popcorn, and various Chinese vegetables. If there is narrowing of the bowel, these can move things along quickly in the intestines.


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