Ask the Sports Dietitian

5-Hour Energy: Too Good to Be True?

2009-11-20T13:26:21-05:00

Hi everyone,

Sorry for the lack of posts recently -- work took over my life -- but I'm back! And I have something on my mind.

I've done a lot of presentations to athletes this fall and several individuals, runners included, have asked about various supplements, including one called 5-Hour Energy.

So, off I went to pick some up, all in the name of research. What choices: 5-Hour Energy, Extra Strength 5-Hour Energy, Decaf 5-Hour Energy, and -- for those who are truly tired -- 7-Hour Energy. (Despite its name, that last one apparently isn't affiliated with the 5-Hour Energy products.)

OK, so what is in these things, and can they live up to the claim?

The label clearly states "5-Hour Energy" -- so, to me, that means thinking about the minimum number of calories needed per hour of exercise, which is probably 100 after the first hour of exercise. So this product should provide at least 400 calories. But when I turned the label over to look at the Supplement Facts panel, I saw there are 4 calories per drink. Four calories! That's all. One step, you are done.

So now I'm angry. Energy comes from calories, and 4 calories won't energize you for too long.

What else is in the product? Caffeine -- the equivalent of 12 ounces of premium coffee. So basically you are stimulated, not energized. The amino acids in the product are not going to energize you, since there are only 4 calories. Believe me, there can't be a lot of amino acids in there for 4 calories.

The other ingredients are B vitamins, which are important to help release energy from the digestion and metabolism of foods we eat. But vitamins themselves have no calories, so again they cannot be a source of energy. A word of caution, however, the amounts of vitamins B6 and B12 as well as niacin in these drinks far exceed the Dietary Reference Intake and this can be a concern, especially for those who already take a B complex and/or multivitamin/mineral supplement. "More" is not always better, and you may end up with very expensive urine -- truly money down the drain!

If you really want to be energized, here is my advice:

Get your Zzzz's.

Drink enough fluids.

Eat smaller, more frequent meals and snacks.

Enjoy your caffeine through an espresso, latte, or tea. (Hey, at least you're getting fluids along with the caffeine, and you don't have to worry about megadosing on B vitamins.)

Good to be back.

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

'I Have Irritable Bowel Syndrome; What Should I Eat?'

2009-11-03T16:49:10-05:00

I have irritable bowel syndrome (IBS) and cannot tolerate pasta, white bread, and dairy foods. At the same time, I need carbs for energy. What foods should I eat? - Donna

Donna, I work with a lot of clients with IBS and have written a book on digestive health, called The American Dietetic Association Guide to Better Digestion. So I think I can help you.

First, some background for those unfamiliar with irritable bowel syndrome: IBS is a functional bowel disorder that is triggered by stress as well as eating. Well, we need to eat, and we can't always get rid of stress, but the good news is that exercise often helps with the symptoms -- especially abdominal cramping -- associated with IBS.

To give you energy for your long runs, I would suggest the following types of carbs:

Baked potatoes, white or sweet. The soluble fiber takes longer to leave the stomach so less chance of loose bowels.

Rice, either white or brown.

Quinoa. This a grain that does not contain gluten, which can be bothersome to those with IBS.

Blue Diamond Nut Thins crackers or mini rice cakes with a little bit of preserves or honey.

If you want a dairy-free beverage, whether soy milk or an Ensure-type product, have it two hours before a long run. In the hour before, you could try Jell-O, or those rice cakes with honey, or even a little bit of dry cereal such as Rice or Corn Chex. Wash it down with 20 ounces of liquid an hour pre-run; perhaps a sports drink.

It also helps to keep a log of what you are eating, when you eat, and how much, and keep a symptom log as well so you can figure out what works and what does not. Good luck!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

My Stomach Is a Mess After Long Runs; What Should I Eat?

2009-09-30T17:21:24-04:00

I am training for my first marathon and so far my post-long run recoveries have been awful. I get chills, severe stomach cramps, and frequent bowel movements for 5 to 6 hours after I stop my run. I have tried energy jelly beans after 1 hour of running instead of Clif bars, as well as drinking Gatorade every 3 miles. This does not seem to agree with my stomach any better.

Could you tell me what I am lacking or doing wrong? Should I try to drink only Gatorade at each mile versus Gu Chomps or Clif bars? By the way, I have a sensitive stomach and have suffered from acid reflux all of my life. Thanks! - Vivian

That sounds rough, Vivian. Sorry to hear about your G.I. distress. Here are a few things that you -- or anyone out there with similar issues -- should be mindful of:

1. Adequate fluids. For an adult female runner, 90 ounces of fluid daily is the baseline recommendation, plus 20 ounces 1 hour before your run and at least 14 ounces of fluid per hour of running. Post run, fluid intake should amount to 24 ounces for every pound of weight you lost during your run.

2. How you drink. During a run, gulp (don't sip) so the fluid leaves your gut more quickly.

3. What you eat before a run. If a bagel is too heavy, try toast or an English muffin. Have some honey or jelly on top, along with a thin spread of peanut butter.

4. What you eat during a run. Instead of sports beans and Gatorade, or the bites of Clif bar and the Gatorade, try adding some salt to your sports drink. (One-quarter teaspoon salt per 20-ounce bottle.) You may want to carry your own bottles during the marathon to accomplish this.

Good luck!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

Gels and Sports Drinks: Too Much, Too Little or Just Right?

2009-08-28T17:45:10-04:00

I've been reading the book Runner's World Performance Nutrition for Runners, which states that the combined carbohydrate concentration of gels and sports drinks is too great for optimal absorption and that runners should not use both at the same time. I am inclined to use both, but if there are strong arguments to do otherwise, maybe I should reevaluate. What's your advice? - Matt

Great question, Matt. Gels, sports drinks, water... Carbs, electrolytes... It's all so complicated. What's a runner to do?

One of the critical components of sports nutrition is what to do during a run. Basically the body requires 30 to 60 grams of carbohydrate per hour of running. The typical gel has about 28 grams of carb; a 20-ounce bottle of sports drink, 35 grams of carb. Take both, and you will ingest 63 grams of carb.

Does everyone need this much? Probably not. I recommend using the least amount of carb you can, per hour, for a few reasons: 1) Fewer calories, and 2) Less potential for digestive distress. (The more carbohydrate you ingest, the longer it takes to digest... and then you may find you don't feel so fabulous while you run.)

Also keep in mind that since gels are concentrated in carbohydrate, you need to take them with water. So your options are:

1/2 gel packet with 1/2 bottle of water at the top of the hour, and then the rest of the packet with the other half of the water bottle near the end of the hour.

20 ounces of sports drink over the hour.

If you really feel you need the extra carb: 1/2 gel + 1/2 bottle sports drink, spaced out through the hour.

The other issue of importance is getting electrolytes -- in particular, sodium -- during runs. Some gels have no sodium; so if you use one of those gels and plain water, you'll get no sodium. If you use sports drinks, you do get sodium. If you use a gel with sodium added, you will get electrolytes; if you are a "salty sweater" and are working out intensely, you may want to use a gel with sodium in addition to a sports drink.

Hey, I told you it was complicated!

The most important thing to do is to practice, practice, practice. Learn in training what tastes good, what feels comfortable in your gut, and what optimizes your performance. Although you may have to experiment, it is well worth the effort when you find the winning formula.

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

Weighing in on TIME's Exercise Article

2009-08-13T10:22:46-04:00

According to this week's cover story in TIME magazine, exercise won't make us thin.

Really?

Well, before you take off your running shoes, grab that gallon of ice cream, and head to the couch, read on. The author infers, partly through personal observations as well as a few cherry-picked studies, that exercise makes us hungrier; therefore, we eat more after we exercise; and, ultimately, there is more of us to haul around.

As a dietitian who works with clients daily, and as a runner, I am not convinced that the end result here is weight gain, or failure to lose weight. And quite frankly, if we sat on our behinds all day, we certainly would't be healthier and in fact could increase our risk of chronic disease. Sure, some people may eat more in response to exercise, but just as we train our muscles to adapt to running, we can also train our brain and gut to adapt to an appropriate amount of food.

Several factors come into play here.

1. THE ENERGY BALANCE FACTOR
When it comes to calories in/calories out, there are three basic scenarios:

You eat what you expend.
You eat more than you expend.
You expend more than you eat.

Most people fall in those first two categories, which means they have to be somewhat mindful about what they eat.

2. THE CALORIE COST OF EXERCISE
As RW's Amby Burfoot pointed out in his own recent blog post, there are a number of health benefits associated with exercise, both mental and physical, but the calorie expenditure really is not all that much. Case in point: The calories burned during a 6-mile run may equal 1.5 (small) slices of plain pizza.

3. THE HUNGER FACTOR
If you are one of the people who finds that you are ravenous after exercise, maybe you should try to bracket your exercise by eating a little before and immediately afterward, so you are less starved an hour or two later.

4. THE ENTITLEMENT FACTOR
This is the factor at work when you think, "I worked out, therefore I deserve this treat." If your goal is to lose weight and get fit, you won't do it by dieting alone; that said, be honest with yourself about the intensity, duration, and frequency of your runs. And after you jog it, log it. Record what you're eating and how hungry you are, and maybe try for a smaller amount. e.g., Half of the muffin, or a small Frappuccino, then see how you feel. My guess is you will be satisfied with fewer bites or slurps. This is not downsizing -- it is right-sizing, for you.

So keep running, but reconsider what you eat, when, and how much. In the end, you'll be fit, fueled, and looking fine!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

What Does 'Eating Healthy' Really Mean?

2009-07-30T12:51:33-04:00

I have the opportunity to see large numbers of athletes on an individual basis as well as in team presentations. Many of them say, "I don't need to listen; I already eat well." That may be, but some of these same athletes are the ones who complain of fatigue, or get injured often, or have trouble focusing at work or in the classroom.

So, what does 'eating healthy' mean to me?

1. Fueling your body on a regular basis. This means every few hours throughout the day. So if you eat a really healthy meal of grilled vegetables, salmon, and brown rice, but you only eat once a day, that ranks a "D," in my book.

2. Including foods from each macronutrient group every time you sit down to eat. That means carbohydrate-, protein-, and fat-containing foods. So if you eat a healthy meal of whole-wheat pasta with marinara sauce, you get an A+ for the carbs -- but an F for protein and fat.

3. Allowing yourself some indulgences. If you feel you eat healthfully because you have rice cakes and fat-free cheese and would never allow yourself to eat real cheese, you are probably not enjoying what you are eating and you get a D for being overly restrictive.

4. Enjoying a broad variety of foods. If your family of "healthy" foods has just four or five members, you are going to get awfully bored. You'll also find it really hard to go out to eat, and what are you going to do if those foods are not available at your next race? Hmmm? You get an F for lack of variety. Broaden the circle; your body will be much happier.

You don't need to be perfect with your eating, and all the effort spent on avoiding and fretting over food choices can mess with your head and your body and eventually affect your running.

So, should you make a beeline for the Cheetos? Not necessarily. But please, put the fat-free cheese away. Taste, enjoy, treat your body right. Give it what it needs, when it needs it, and in the amount it requires.

Bon appetit!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

The Joy of Soy

2009-07-23T12:41:49-04:00

What do you know about soy?

For the vegetarian/vegan runners out there, soy may already be a mainstay of your diet. But for everyone else, when I say "soy," you may think of soy sauce, or remember an experience with tofu that you never want to revisit.

Well, let's set the record straight: What is soy? What does it do? Why the controversy? And how do you buy and use it?

Soy, a nutrient-rich food, is basically the soy bean, a legume that is a complete protein -- i.e., equivalent to poultry, eggs, beef, and fish. Soybeans also contain healthy fats of the omega-3 and omega-6 variety, in addition to fiber, isoflavones, vitamins, and minerals.

Fresh soybeans or edamame are the whole bean in a pod, which is inedible. If you eat sushi, you may have eaten edamame as an appetizer. The beans are bright green, slightly crunchy and delicious as well as nutritious. You can buy fresh edamame in the pod, or frozen in the pod or shelled. They can be eaten as is, but are great with a splash of soy sauce or dash of sea salt. You can also buy canned soybeans, in regular or black soybean varieties. They are ready to eat and can be enjoyed solo, or added to salads, soups, pasta, etc.

Soy beans can be roasted and dried and you will find them as soynuts, or dried edamame for a portable protein snack, good on their own or mixed with dried fruit. We can take that one step further in the form of a SOYJOY bar, which is basically ground roasted soybeans and fruit. They are quite tasty, easy to eat before or after runs, and are shelf stable. Best of all, they're not enormous and not overly sweet. Very similar consistency to a biscotti. They can stay in your bag, car, desk drawer and do not have to be refrigerated.

Soy milk is made by soaking, cooking and filtering whole soybeans; tofu and soy yogurt are made from soy milk. There are also several shelf stable soy milks that do not have to be refrigerated until you open them. You can choose plain or flavored soy milk and, for added value, pick one that is calcium fortified. Soy flour is made from roasted whole soybeans which are milled. Texturized vegetable protein or TVP is made from defatted soybean flour. Soy milk, tofu, soy yogurt and soy flour are from the whole soybean, meaning you get the protein,fat, fiber, and isoflavones (plant-based compounds that act as antioxidants). TVP does not contain fat or the isoflavones.

We can also find soy burgers, soy lunchmeats, and veggie crumbles as well as soy protein powders, soy ice cream, and soybean oil. All of these products contain some of the benefits of soy, but not all. For instance: In the processing of the soybean for meat-like products, the isoflavones are no longer present. Just like any other frozen dessert, Tofutti is not a great source of soy. Soybean oil contains only the fat, not the protein, fiber or isoflavones; soyprotein powder may have isoflavones, but no the fiber that is present in the whole bean.

Why eat soy?
There have been several studies on the health benefits of soy from the standpoint of heart health, bone health, and cancer risk reduction. Some information on the internet suggests that soy causes abnormal testosterone or estrogen levels. Recently, however, researchers at the University of Minnesota reviewed 15 studies and found NO evidence of an estrogen-like effect.

That said, how much soy should you consume daily? If you do not eat animal protein sources, soy can help you meet your daily protein needs. How much protein do you need daily? A good bet is a minimum of 0.5 grams per pound body weight, but some of you may need more, especially if you weight-train.

So how much protein is in some of these foods?

Foods	Protein (in grams)
1/2 cup edamame	8
1/2 cup soy crumbles	13
1/4 cup TVP	12
2 oz tofu	10
8 ounces soy milk	11
1/4 cup dry roasted edamame	14
6 oz soy yogurt	6
SOYJOY bar	4
1/2 cup Tofutti ( ice cream)	2

Also keep in mind that tofu and TVP are pretty bland and take on the flavor of added sauces, spices, and herbs. Add tofu to a stir-fry, or marinate in dressing and add to a salad, or cut into strips or slabs and grill. Soak TVP in tomato sauce and use in a chili instead of meat.

So, for a great source of protein, fiber, healthy fats, isoflavones, vitamins and minerals... Enjoy soy.

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

I'm Lactose Intolerant; How Can I Get Enough Calcium?

2009-07-09T17:28:28-04:00

I suffer from lactose intolerance and try to avoid most dairy products. Should I be concerned about my calcium intake? And if so, what other sources can/should I rely on to fulfill those requirements? - Trey

Trey, what you describe is not unusual. Many runners are lactose intolerant (unable to break down lactose, the sugar in milk, resulting in diarrhea, nausea, or vomiting); lactose maldigesters (able to tolerate a little lactose, but not too much at any one meal); allergic to milk (a protein issue, meaning you can't eat foods with whey or casein, the proteins in dairy foods); or don't consume dairy foods for personal or moral reasons.

So why even worry about this? What is in a glass of milk, for instance? Carbs, protein, fluid, sodium, calcium, potassium, and added vitamins A and D. What about yogurt? All of the above, plus probiotics. Cheese? Protein, calcium, sodium, and (sometimes) added vitamins A and D. So if you don't do dairy, you need to find a way to get your protein and calcium needs met.

Some people with lactose intolerance can tolerate yogurt. Why? The bacteria added to yogurt break down lactose so the gut doesn't have to.

You might also try treated products, such as Lactaid or Dairy Ease milk, cheese or cottage cheese, which are nutritionally equivalent to the regular versions, but the enzyme lactase is added to the milk to break down lactose so there is less chance of digestive distress.

A third option is to use lactase pills, which are taken before consuming dairy products, or lactase drops, which can be added to milk 24 hours before drinking it. You may have to experiment with the pills to find out how many you need to take. (And remember: They only work when consumed before you eat a lactose-containing food; if you eat ice cream and then take the pill, too late!) Also, with the exception of cottage cheese, most cheeses are fairly low in lactose, so they tend to be better tolerated than other dairy foods.

The good news is that many people with lactose intolerance can incorporate lactose-containing foods by spacing them out and only having a small amount at a time. So if the idea of a milkshake was sounding good, your gut may rebel. I am talking about one-quarter cup of milk at a time, or 4 ounces of yogurt, or a very small scoop of ice cream.

Even if none of those options are appealing, you still need calcium -- those age 13-18 should get 1300 mg/day, for example; age 19-50, 1000 mg/day. (Click here for a more detailed breakdown.)

To give you an idea of what that looks like, here are a few foods along with their calcium content.

FOOD Calcium (milligrams)

Calcium-fortified soy milk, 8 oz 230-350

Soy yogurt, 8 oz 300

Tofu, calcium set, 1/2 cup 430

Calcium fortifed orange juice, 8 oz 250

Calcium fortified cereal, 1 ounce 125-1000

Greens (collard, mustard, kale) 1 cup 94-264

Canned salmon with bones, 3 oz 150-250

Sardines, 3 oz can 250

In short: Having little or no dairy is no problem as long as you find appropriate substitutes.

You've got to take care of your bones, though, and that means enough protein, fat, calcium, and vitamins D and K. So a non-dairy diet should be rich in foods like these:

Spinach salad
Spinach (vitamin K) with hard cooked egg (yolk has vitamin D, and the whole egg is protein)
Calcium-fortified tofu (protein and calcium)
Almonds (protein, monounsaturated fat, calcium)
1/2 cup cannellini beans
1/4 cup All-Bran or Fiber One cereal (calcium as well as fiber!) with calcium-fortified orange juice

Good luck, Trey, and happy eating!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

What's on Your Label?

2009-07-01T14:47:09-04:00

I find that most runners do a good job of thinking about what they eat. But in order to eat well, first we must navigate the world of food labels—and this can be daunting, exhausting, and sometimes exasperating.

Here are some guidelines to make food shopping a little more streamlined and a lot less stressful.

WHAT TO LOOK FOR ON A LABEL

1) Serving size. Remember that the Nutrition Facts information is based on a serving size that is not necessarily the bag, box, or bottle. And realize that servings are not standard—a serving of a flake type cereal may be 1 cup, whereas a serving of granola may be 1/4 cup. When we buy a bottle of juice, or soda or sports drink, the reference serving is 8 ounces even though many of these bottles may be 20 ounces, so that one bottle = 2.5 servings.

2) Saturated and trans fat. You will see these listed under TOTAL FAT. Both of these fats can increase the risk of heart disease. The American Heart Association suggests consuming no more than 15 grams of saturated fat per day (based on a 2000-calorie diet) and no more than 2 grams of trans fat daily (again, based on a 2000-calorie diet).

3) Fiber. Most of us don't get enough fiber. Under age 50, men need 38 grams daily; women, 25 grams. Over age 50, men need 30 grams per day; women, 21. One of the best ways to get more fiber is in breakfast cereal, so look for one with at least 8 grams of fiber per serving.

4) Sodium. As runners, it's true that we need more sodium than sedentary people. That said, some products have a huge amount of sodium. For instance, if you eat one serving of pretzels with 250 milligrams of sodium, that's not so bad; if you eat the entire bag of pretzels, you may be getting upwards of 1250-1500 milligrams. Not so good!

5) Sugar. This one is a little confusing, since the food label does not separate fructose (fruit sugar) or lactose (milk sugar) from added sugars, such as sucrose and high fructose corn syrup. And the Dietary Guidelines recommend decreasing added sugars in the diet. So what should you do? Look at the ingredients list. Keep in mind that ingredients there are listed from most to least. So if you see HFCS, sucrose, palm oil, hydrogenated oils, etc. among the first five ingredients, put that item back on the shelf and find one that doesn't contain these—or at least has them way down the list.

DON'T BE FOOLED BY THESE WORDS

"Trans-Fat Free." Sorry, but this does not necessarily make a product healthier. Some manufacturers have replaced trans fats or hydrogenated oils with saturated fats such as palm or coconut oils.

"Wholesome"/"Pure"/"Natural." Sounds nice, but when it comes to food, there is no standard definition for any of these terms. So you may or may not be consuming something that is healthier for you.

"Less Sugar" or "Reduced Sugar." This typically means that there may be added artificial sweeteners, but it does not mean that the product is low-calorie.

So when you're food shopping, take the time to "do the flip" and read the label on the back of the package. Know what you're eating. Be smart and selective about what you put in your body to benefit your health and your running!

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.

Feel Full (Without Filling Out!)

2009-06-22T16:03:34-04:00

I am a 38-year-old female. Over the last 2 1/2 years I have lost 65 pounds through diet and exercise. Over the last year and a half I've started running; I now run 20 to 30 miles a week, and love it. Today I weigh 130 pounds and try to consume 2,000 to 2,300 calories a day, depending on my activity level.

My problem is that it seems no matter what I eat, I never feel full. Ever. I have tried more fat, more calories throughout the day, more protein... no matter what, my stomach feels the same! It takes an incredible amount of restraint for me to control my portions.

I've had a complete workup by a gastroenterologist, who did not find anything abnormal. Does something change hormonally when you run as much as I do, that could account for this? Do you have any tips that might help me feel more full? I've gained some of my lost weight back and don't want to gain any more! - Joellyn

Great question, Joellyn! And one that I am sure a lot of readers can relate to.

First, some facts: We all eat about the same volume of food every day. That means that whether we eat cookies or carrots, our stomach won't feel full until we eat a certain amount of food. So the key is what can one eat to feel fuller while eating so the tendency to overeat goes away.

Think Volumetrics! Dr. Barbara Rolls at Penn State University has done a lot of research on satiety and has actually written a book on the subject, called Volumetrics. She states that foods with liquid in them can help us to feel fuller than having a beverage as part of a meal. That means foods such as soups, chili, stews, gazpacho, applesauce.

Because they are liquidy, these foods take up more room in the stomach so they can help to keep appetite under control. In addition, consider foods such as brown rice or oatmeal, which absorb a lot of liquid; again, they can help you feel fuller. Make brown rice with one-quarter more liquid than you normally would use, and also add some vegetables, or even vegetable puree such as squash. With oatmeal, add one-quarter more liquid than normal, and consider sweetening with some cinnamon and applesauce to add a little more liquid.

If the idea of summer chili seems too heavy, you can do cold summer soups instead, or a ratatouille or caponata with eggplant, garlic, onions, tomatoes, peppers, and fresh herbs. It's very satisfying and is low in calories as well. (It even looks great!)

The other strategy that can help us all to feel fuller with less is to consider the rate at which we eat. No need to do speed workouts when you sit down to a meal. Take... your... time. Chew one bite at a time, chew well, and try to linger a little longer at the table.

There are so many things we all need to do in a day, but don't put eating on speed dial. Sit, nourish, savor. Your gut waistline and your digestive tract will thank you.

Leslie

Have a question for Leslie? E-mail her. (Please write "Ask the Sports Dietitian" in the subject line.) NOTE: Due to the volume of mail, we regret that Leslie cannot answer every e-mail.

And check out Leslie's newest book, Sports Nutrition for Coaches, on sale now.