Issue link: https://read.dmtmag.com/i/74547
DIVERSIONS HEALTH Walking 101 34 laps around a tractor-trailer = about 1 mile Good Choices: Cereal A serving of dry cereal makes an easy, packable snack. It's also a nutritious breakfast, especially with milk and fruit, and is much cheaper than a truck stop breakfast. But cereals are not created equal. Here are guidelines for healthy choices and three products that exceed those specs. Look for labels that meet these criteria per serving: Calories: fewer than 200 | Fiber: 3 grams or more Fat: fewer than 2 grams | Sugar: fewer than 10 grams How to choose Blueberry-banana breakfast smoothie INGREDIENTS • 1/2 cup blueberries and bananas (frozen or fresh) • 1/4 cup 2% milk • 1/4 cup nonfat, low-sugar yogurt • 1/4 cup water • 1 tablespoon dry oats • Handful of ice (if frozen fruit is not available) General Mills Fiber One Serving size: 1 ⁄2 cup Calories: 60 Fiber: 14 g Fat: 1 g Sugar: 0 g Protein: 2 g Kashi GoLean Serving size: 1 cup Calories: 140 Fiber: 10 g Fat: 1 g Sugar: 6 g Protein: 13 g General Mills Cheerios Serving size: 1 cup Calories: 100 Fiber: 3 g Fat: 2 g Sugar: 1 g Protein: 3 g Based on a 2,000-calorie diet, the recommended daily nutritional intakes are: Fat – 65 g; Saturated Fat – 20 g; Cholesterol – 300 mg; Sodium – 2,400 mg; Potassium – 3,500 mg; Carbohydrates – 300 g; Fiber – 25 g; Protein – 50 g. Consult a nutritionist or doctor for more information on your personal recommended daily nutritional intake. 56 | Overdrive | August 2012 DIRECTIONS FOR ONE SERVING (ABOUT 1.5 CUPS) Pour milk and yogurt into blender. Add fruit until liquid reaches the 1-cup line. Add oatmeal and water. Drink can be prepared without the water if you like it a little thicker. If you don't have frozen fruit , use fresh and add ice cubes. Blend and enjoy! NUTRITION INFO • Calories: 119 • Carbohydrates: 20.6 g IN-CAB BLENDER TIPS • Pick a 12-volt blender for easy use. • A single- or double-serve model is a compact option. The Hamilton Beach Single-Serve Blender with Travel Cup, for • Fat: 1.6 g • Protein: 5.0 g example, works well with an adapter for 12-volt power. • Soak the blender immediately in warm water after use. Or use a damp paper towel or washcloth to wipe it down. Visit OverdriveOnline.com for more detailed directions, including step-by-step photos. START SMALL If you're new to exercising, don't jump into a rigorous routine. The first week, try 10 minutes of walking per day. FORM Swing your arms as you walk to increase blood flow throughout your body. POSTURE Think tall, but don't allow your neck or back to lock in place or feel tense. CLOTHING Choose loose, light-colored c lothes. HYDRATION Carry a water bottle if venturing away from your truck. Dehydration is dangerous. *Always check with your doctor before beginning an exercise routine or diet plan.