BSc Honsに追いついたジェームズ・ラザフォードちょっとした都会の休暇中に健康とフィットネスの計画を確実に順調に進めるために何ができるかを調べます。前に：
- 長時間のウォーキングや観光のストレスに耐えられるよう、神経系を効果的に機能させ、最適なエネルギーを生み出す代謝を行うには、ビタミン B の摂取が不可欠です。ビタミン B の優れた供給源には、赤身の肉、鶏肉、果物、野菜 (特に緑の葉野菜)、ナッツ、卵などがあります。
その間：
- 抗酸化物質を多く含む食品を摂取して、忙しい都市環境における大気汚染によって引き起こされるフリーラジカルの活動を中和します。すべての新鮮な果物と野菜には強力な植物化学物質が含まれていますが、特に抗酸化物質を多く含む食品には、ブルーベリー、ケール、ほうれん草、ブロッコリー、ブドウ、ピーカンナッツ、ダークチョコレートなどがあります。可能であれば、新鮮なベリーでフルーツスムージーを作ってください。
後：
- 観光で疲れた都市休暇の後は、質の高いレム睡眠が欠かせません。亜鉛を含む食品（新鮮な肉や貝類など）を摂取すると、レム睡眠サイクルが深くなります。就寝前に食べるのに適した食事は、オート麦（メラトニンが豊富）とアーモンドです。オート麦には、最適なリラックスとレム睡眠を促進するトリプトファンとマグネシウムが含まれています。
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