Sustainable sports diet

Bread: Good, Bad — or Yummy?

Bread: Good, Bad — or Yummy?

Many athletes and recreational exercisers are staying away from bread these days: It’s a waste of calories. … It’s fattening. … It’s inflammatory. These active people often struggle with denying themselves of this pleasurable food: I tell the waiter to remove the breadbasket so I don’t devour the whole thing. … No more sandwiches for me; I eat just salads. … On Sundays I cheat and eat a bagel! …

Perhaps you are feeling confused about the role of bread in your sports diet? After all, eating (white) bread these days is commonly viewed as nutritionally incorrect. Here are some facts to resolve some of the bread confusion. Continue Reading

Suggestions for Summer Reading

Suggestions for Summer Reading

If you have time to kick back and read a few books this summer, here are a few recommendations that might suit your fancy. Of course, these are new nutrition books!

  1. The Protein-Packed Breakfast Club by Lauren Harris-Pincus MS, RDN http://nutritionstarringyou.com/protein-packed-breakfast-club/
  2. The Mom’s Guide to a Nourishing Garden by Jen Haugen RDN http://www.jenhaugen.com/book/
  3. Gluten Free: The Definitive Resource Guide by Shelley Case RD https://shelleycase.com/book/
  4. Food Truths from Farm to Table: 25 Surprising Ways to Shop & Eat Without Guilt by Michele Payn https://causematters.com/books/
  5. 365 Snacks for Every Day of the Year by Sarah Koszyk MA, RD http://www.sarahkoszyk.com/store/
  6. Body Kindness: Transform Your Health from the Inside Out – and Never Say Diet Again by Rebecca Scritchfield, RDN http://www.bodykindnessbook.com/the-book/
  7. Diabetes Meal Planning Made Easy 5th Edition by Hope Warshaw MMSc, RD, CDE http://www.hopewarshaw.com/books/diabetes-meal-planning-made-easy
  8. Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy 2nd Edition by Elizabeth Ward MS, RD  https://betteristhenewperfect.com/books/

These new titles have been read, reviewed and recommended by Melissa Dobbins RD. She is the host of Sound Bites podcast. If you can’t sit still long enough to read a book, you can at least listen to her excellent nutrition information: http://www.soundbitesrd.com/podcast-2/

With best wishes for a happy, healthy and yummy summer,

Nancy

PS, Of course, you might also want to read Nancy Clark’s Sports Nutrition Guidebook. It’s a best-seller and winner that can help you reach your food, weight and exercise goals.

Peanut Butter: Why it’s an excellent sports foods

Peanut Butter: Why it’s an excellent sports foods

Peanut butter (PB) is a popular sports food that is not only yummy but also health-promoting.  I routinely choose to enjoy two (!) PB sandwiches a day: one for lunch and the other to curb late-afternoon hunger.

If you try to stay away from peanut butter because it is fattening or too fatty, think again and keep reading (as long as you are not allergic to peanuts, that is). The purpose of this article is to educate you about the value of PB in a diet for sports-active people of ages and athletic abilities—as well as their parents and grandparents. Continue Reading

Confused by anti-sugar information?

Confused by anti-sugar information?

Nancy, I’m currently watching an anti-sugar documentary … Yikes! Sugar and high fructose corn syrup are in almost everything: bread, crackers, cereal, processed foods. I have this urge to go to my kitchen and throw away every processed food there! 

I’m floored at the information I’m getting from this and how horrible sugar is for you. I had to get your take on this…. Continue Reading

Females, Food & Infertility

Females, Food & Infertility

 

“Yea, I stopped getting my period!!! That means I’m training really hard and am finally thin enough. “

“Yea, I’m glad I don’t have to deal with that monthly hassle any more.”

“Yea, now I don’t have to worry about getting pregnant!”

     Freedom from monthly menstrual periods has historically brought pride and pleasure to many female athletes. That is, until they experience infertility when they do want to get pregnant. To their misfortune, many of the same women who were very content having abnormally functioning bodies are now in a state of grief. Continue Reading

How much should I eat on a rest day?

How much should I eat on a rest day?

Nancy,

When we met for our nutrition appointment, you said that I need about 2,400 calories a day — including exercise — to maintain my weight. If I burn off about 400 calories a day with exercise, does that mean I should eat 2,000 calories on days I do not exercise? Continue Reading

What I learned on my trip to the cranberry bog…

What I learned on my trip to the cranberry bog…

The friendly folks at Ocean Spray recently invited me (and a group of registered dietitians who were in Boston for the Academy of Nutrition and Dietetics’ Food and Nutrition Conference and Expo) to take a tour of a cranberry bog. Mind you, I have lived in the Boston-area for many years now, but have never trekked to the bogs. I learned a lot about cranberries — and how they offer health benefits that are unique to this tart little red berry.

. • Cranberries can help prevent recurrent urinary tract infections (UTIs)— a problem commonly encountered by women. Components in cranberries (proanthocyanidins) make the bacteria less able to “stick” to the surface of the infected tissues. This can significantly decrease bacterial adhesion and reduce the frequency of recurrent UTIs.

• Fewer UTIs means we use fewer antibiotics to treat the infections. Reducing use of antibiotics is very important because antibiotics kill not only the “bad guys” that cause infections but also the ”good guys” that live in our gut (our microbiota) and contribute to optimal health.

• Reducing the intake of antibiotics also reduces the risk of creating antibiotic resistance and the fear of “super bugs” that antibiotics do not kill. Cranberry compounds might reduce the “stickiness” of these drug-resistant “super-bugs.” Fingers crossed that forthcoming research will uncover a positive answer.

But aren’t cranberry juices loaded with sugar? Most cran-juices do have added sugar; it’s needed to counter the tart flavor and make the juice more palatable. Keep in mind that dietary guidelines suggest that 10% of your calories can come from added sugars. Consuming that sugar in the form of cranberry juice and craisins is a far more nutrient –rich way than to spend your sugar-budget on sweetened iced tea and jelly beans.

Don’t wait until Thanksgiving to enjoy that once-a-year dollop of cranberry sauce with the turkey dinner. Rather enjoy cranberry products frequently as a smart investment in your good health. Ocean Spray offers many cranberry products. How about some craisins (dried cranberries) in your spinach salad?

Meal Timing: Does It Matter When You Eat?

Meal Timing: Does It Matter When You Eat?

 

Meals and snacking patterns have changed over the past 40 years. You have undoubtedly noticed that many of us are eating fewer calories from meals and more calories from snacks. As a result, I get questions from both athletes and non-athletes alike about how to best fuel their bodies: Should I stop eating after 8:00 pm? Which is better: to eat 3 or 6 meals a day? Does it really matter if I skip breakfast? Because meals can be a central part of our social life—and busy training schedules can contribute to chaotic eating patterns—many athletes disregard the fact that food is more than just fuel. When (and what) you eat impacts your future health (and today’s performance). Continue Reading

Carbohydrates: Yes? No? Friend? Foe?

Carbohydrates: Yes? No? Friend? Foe?

 

Ever since I stopped eating carbs, I’ve been feeling so much better.

The keto-diet works fine for me. It keeps me from having cookie binges!

I tried giving up carbs and my workouts tanked. I had no energy and felt horrible.

Athletes’ opinions about carbohydrates range from evil to essential. Some anti-carb athletes rave about how great they feel; others complain about weakness and fatigue. Abundant research supports eating a sports diet based on grains, fruits and vegetables—the wholesome kinds of sugars and starches that feed the brain and fuel the muscles during hard exercise. If anti-carb anecdotes leave you wondering what’s best for your sports diet, keep reading.

Continue Reading

The Bathroom Scale: Friend or Foe?

The Bathroom Scale: Friend or Foe?

Dear Nancy,

   I recently bought a really good scale and I weigh myself every morning. Some days, when I think I should have lost weight, the scale says I gained two pounds. This puts me in a really bad mood … what’s going on? Continue Reading

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