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Beet This

Debloat Your Diet Some of your favorite healthy bites may also be causing belly bloat—especially if you’re among the 15–20% who have difficulty digesting carbs known as Fermentable Oligo-Di-Monosaccharides and Polyols (or FODMAP). “They’re poorly absorbed, rapidly fermented in the gut, and increase water delivery into the bowel,” explains Kristi L. King, a senior pediatric dietitian at Texas Children’s Hospital in Houston. To see if you’re sensitive, try a six- to eight-week elimination diet of FODMAP foods (see below). “Most people see an improvement in symptoms within one to two weeks,” adds King.—D.K.

The FODMAP-Free Diet

A v O i D

High-lactose dairy (milk, ice cream, soft cheese)

Wheat, barley, rye Soy products Certain nuts, beans, and legumes (cashews, beans, lentils, pistachios)

Certain fruits (apples, blackberries, pears, watermelon, stone fruits)

Certain vegetables (artichokes, broccoli, brussels sprouts, cauliflower, mushrooms)

High-fructose corn syrup Sugar alcohols like sorbitol and xylitol

C h O O s e

Lactose-free milk, hard cheese, Greek yogurt, plain kefir

Gluten-free grains (rice, quinoa, corn plus gluten-free pasta, bread, oatmeal, etc.)

Meat and meat alternatives (eggs; natural nut butters, including almond and peanut butter; beef; chicken; fish; pork)

Certain fruits (citrus, cantaloupe, bananas, blueberries, strawberries)

Certain vegetables (zucchini, squash, eggplant, carrots, green beans)

ForgeT Fancy fruits grown in remote rain forests: Turns out good old beets are packed with nutrients that can help give athletes an added edge. “Beets are high in nitrates, which can assist in speed and performance,” says Jessica Crandall, a Denver-based dietitian and a spokeswoman for the Academy of Nutrition and Dietetics. “Nitric oxide can improve blood flow, reduce oxygen cost to exercise, enhance muscle contractions, and help with glucose stability.” One study in the Journal of the Academy of Nutrition and Dietetics found eating a 7-ounce serving of cooked beets an hour before running can “acutely improve running performance.” Below, three new ways to get your beet fix. —Diane Kelly

CLIF Organic Energy Food Banana Beet with Ginger ($2 for

90-gram pouch, sports retailers nationwide)

Beet Performer Beet Juice ($36 for 12-pack of 8.4 oz cans,

amazon.com)

Neogenis Sport BeetElite nitric oxide

supplement ($30 for 10 pack of 4 oz shots)

Grapefruit Crush (190 calories)

Ice ½ grapefruit plus 1 slice 2 oz Finlandia Grapefruit Vodka Club soda

Fill a glass with ice, then squeeze in the juice from ½ of a grapefruit. Add vodka. Stir and top with club soda. Garnish with slice of fresh grapefruit. Add less grapefruit juice to lower calories.

Classic 2 Skinny Drunks Margarita (109 calories)

Ice 2 oz 2 Skinny Drunks Premium Organic Margarita Mix

1 oz Sauza Blanco Tequila

Combine in shaker, shake, and pour into glass. You'll love the all-organic ingredients, plus, two ounces of the 2 Skinny Drunks Margarita mix adds only 40 calories.

Pisco Sour with Truvía (160 calories)

2 oz Pisco Portón ½ oz lime juice ½ oz lemon juice 2 packets Truvía 1 egg white, pasteurized

In cocktail shaker add all the ingredients; shake. Fill half of shaker with ice and shake again. Double strain into cocktail glass and garnish. Sip your protein.

Skinny Summer CoCktailSSip these lower-calorie cocktails, which use very little sweetener and additives, so you can imbibe without ruining your diet—and make the most of those hot summer nights. —Cat Perry

Pulse

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Nutrition