Put Some Pep in Your Step
By Jeffrey Crupi

D o you ever get those mid-afternoon hunger cravings where you feel like you can eat everything in the teachers' lounge? You may find some leftover birthday cupcakes or other taste-tempting treats, but these goodies will only give you a quick sugar rush and in a short time, you'll feel sluggish and hungry again. Here are some quick eating tips that will help you stay healthy and give you the energy that you need to teach all day.

• Always eat breakfast. Eating breakfast will rev up your metabolism and help you burn calories throughout the day. High-fiber foods such as oatmeal, various cereals, along with fresh fruit will keep your blood sugar even and give you steady energy throughout the day.
• Eat plenty of fruits and vegetables. The more colors you eat, the more vitamins and nutrients you'll consume. Remember that the nutrients in fruits and vegetables play a crucial role in fighting age-related conditions such as cancer and heart disease. By filling up on fruits and vegetables, you're providing your body with the vitamins that it needs for some extra pep in the afternoon.
• Do dairy. Until age 50, women need 1,000 milligrams of calcium daily and 1,200 milligrams after age 50. By consuming milk, yogurt and calcium fortified soy products, you can get the recommended daily calcium requirements. This is crucial to prevent the onset of osteoporosis.
• Eat whole grains. Whole grain foods such as brown rice and other whole wheat products are rich in fiber, which will keep your hunger cravings at bay.
• Reduce sodium and trans fatty acid intake. Foods with a high sodium content can raise your blood pressure. Foods with high trans fatty acids can clog your arteries. Avoid these foods whenever possible.
• Eat sensibly. Portion control is a must for those individuals who want to stay slim and healthy. Remember that an average portion size is equal to the size of the palm of your hand.
• Take a daily "One-a-Day" vitamin. This will ensure that you're receiving the proper vitamins and minerals that are necessary for optimum body functioning. As always, you should consult your physician before taking any supplements.

By eating healthful foods and keeping a daily exercise regime, you can ward off your afternoon hunger cravings and have long-lasting energy throughout the day.

Jeffrey Crupi is the owner of Peak Fitness Gym in Westport, CT. He is a certified fitness specialist with a degree from Marymount Manhattan College.