So you’re at the mall, spending what’s left of your holiday cash from Aunt Bertha and jogging through your favorite stores like a cheerleader through a men’s locker room. Suddenly, your eyes begin to droop, your muscles ache, and you can’t do anything but sit on a bench outside of Hollister. Why the sudden drop? Well, let’s review the facts: What did you have for breakfast? A frosted pop tart. What have you eaten since then? Two double chocolate chip cookies and a Starbucks mocha frappucino.
Well, duh! Consuming nothing but sugar the entire day is guaranteed to make you feel like a heroine addict in de-tox. Below is a trusty guide to eating the right foods at the right times. (Your shopping sprees will never be cut short again.)

What to eat before a long workout:
Skipping out on eating before hitting the gym is a mistake many people are guilty of. Without the energy needed to burn calories and gain muscle, you’re pretty much harming your body rather than healing it.

• Water: This is the most important part of your workout. Drink at least two cups (16 ounces) one to two hours before beginning your workout, five to ten ounces every twenty minutes during your routine, and 16-48 ounces afterwards. Water regulates body temperature through perspiration, which cools the body down; an effect you don’t get from drinking sodas or juices.
• Carbohydrates: Before a workout, you should eat things like pasta, oatmeal, brown rice, and broccoli. Especially for someone with low blood sugar, a high-carb meal can help your body maintain energy.
• High sugar fruits: These are for shorter workouts because they give the body a quick boost without adding any extra fat. Go for grapes, bananas, cantaloupe, and watermelon for fast fuel.

What to eat before a final exam or job interview (stress overload!):
Because you’ve been studying all morning, or biting your nails about an interview, you hardly have time to think about which food choices are right for just such an occasion. That’s right, you need “brain food”!

The good guys:

• Bananas
• Eggs
• Chicken
• Milk
• Oatmeal
• Peanut Butter
• Spinach
• Yogurt
• Vitamins (C, B-12, Iron)

The bad guys:

• Alcohol (Sorry, no happy hour.)
• Artificial sweeteners
• Frostings
• High sugar drinks
• Nicotine
• White Bread

To relax the brain, eat a meal that is high in protein, carbohydrates, and calories, and avoid sugars.

The buzz on coffee: It goes like this, coffee is a good kick while studying after-hours, but not so good before a test or interview. Coffee can cause shaking, nervousness, and restlessness; three things you shouldn’t have to deal with on the big day.

What to eat before a date (Or what not to eat):
The last thing you want before meeting Mr. or Mrs. Right is to feel bloated, or worse, gassy. Imagine, snuggled up at the movie theater, and all of a sudden something come out of your body that’s scarier than the flick. Mr. Right turns into Mr. Leaving Right Now. The cause of your bodily functions? The foods you ate.

• Beans, some fruits and vegetables, and grains: While your body breaks these carbs, sugars, and fibers down, it also gives you a nice helping of gas and bloating.
• Candy, chewing gum, ice cream, and baked goods.
• Milk and milk products
• Foods containing garlic: Ok, so they’re not likely to cause gas, but they are likely to cause anyone within a ten foot radius of you to run in the other direction. The garlic smell seeps through your pores and breath, sometimes for days. It’s simple; Save the garlic bread binge for after your love-fest.

If you still find yourself craving these foods, just be sure to eat them in small amounts.

What to eat before a night of dancing:
Eat whatever you want. Hell, you’re going dancing, a pint of Ben and Jerry’s will be burned off before you can say Saturday Night Fever. Just remember to stay hydrated!

What to eat before shopping, sightseeing, or anything involving a lot of walking:
The last thing you want while trekking through the great outdoors (A.K.A. raking leaves in the backyard) is to drop from exhaustion. Some quick and easy meals to munch on the go are sandwiches and wraps; basically anything with carbohydrates to keep your body going for a long time. And if you do feel a quick drop, go for something sweet like a chocolate bar or soda. The kick will give you enough energy to last until your next meal. Also, energy bars are excellent for a boost, and they come in a wide variety of flavors.

Well, there you have it, the quick guide to eating right. I hope it comes in handy before that big test, or big date. For further information on health, check out a few of these websites:

References:
http://www.health.com/health/
http://www.insitefitness.com.au/
http://www.lifetimetv.com/reallife/health/features/eating_forexercise.html
http://www.ensure.com/HealthyLifestyle/EatingRight.asp
http://www.thebeehive.org/health/topics-health.asp
http://www.aarp.org/health/Articles/a2003-03-07-eatingrun.html

Tracy Tallman
Living Well Columnist

This column is devoted to delivering info that'll keep you living better, naturally, and healthy.

Questions? Feel free at tracy@enliv.com