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Get the facts! Don’t be tricked by false fullness.

basic fact: large volume foods with minimal calories don’t support recovery.

Choosing foods with more substance helps recovery. Period. Whether it’s Cate’s smoothie instead of water or coffee, or a nourishing lentil stew instead of chicken broth or tossed salad. Even small portions of granola – starting with 1/3 cup in place of simply fruit – helps.

“but aren’t salads good for me?”

What’s best for recovery is getting enough – enough calories from carbohydrate, fat, and protein; enough calories to support your energy needs, whether you are sedentary or active, growing in height or pregnancy or not at all. Filling up on huge quantities of vegetables is no healthier than drinking large quantities of water – both prevent you from getting enough. They give you a false sense of fullness, without giving you the fuel you need. Once you are able to meet your needs for a calorically adequate meal, feel free to begin to include salads as part of a balanced diet.

beans, beans, they’re good for your heart, the more you eat, the more you…”

Sure, some high fiber vegetarian main dishes may make you feel a bit full, but it’s a passing feeling, so to speak. Full does not equal fat – do remember that! Generally, fullness will pass by 45 minutes or so, so distract yourself in the meanwhile. And the more consistent you are with your eating, the easier it will become.

“but don’t I need water?”

You need fluids,which are primarily water, but not necessarily water itself. You need to be well hydrated, but fluid loading with non-caloric beverages to take the place of eating is not what you need! Your urine color is a reasonably good indicator of your hydration. Clear or light colored urine generally means you’re well hydrated. If you are doing well with taking in enough fuel from your solid and liquid intake, feel free to include additional water if you wish.