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Do you often feel like you are needlessly fatigued?

Maybe you cannot run up hills like you used to be able to do? 

Are you dragging yourself through your workouts?


If this sounds familiar, you certainly want to consult with your doctor and get your blood tested to rule out anemia. Because you are an athlete, ask your doctor to measure your serum ferritin. That’s your stored iron. The iron in your blood can be at a normal level but if your iron stores are depleted, you can feel needlessly tired during exercise.

 

• An estimate 50% of female athletes have iron-deficiency, as indicated by low serum ferritin stores. (In the general population of women, about 14% are iron deficient.)

• A study with college-age male runners suggests that 21% of male cross-country and distance runners had low serum ferritin.

 

Just think how much better all of these athletes could perform if they were not iron-deficient!

 

These days, many athletes are avoiding red meat (an excellent source of iron), and they have stopped eating iron-enriched breakfast cereals. That is, they have traded their Kellogg’s Raisin Bran (enriched with iron) for an “all natural” brand of cereal, such as Kashi, that has nothing added to it—including no iron. No wonder their iron stores are low!


To prevent anemia, you want to enjoy iron-rich foods on a daily basis. Red meat is one of the best sources of iron, but if you are a non-meat eater, other common sources of iron include dark meat chicken (legs, thighs) and iron-enriched breakfast cereals. Include a fruit and/or vegetable (rich in vitamin C) with each meal to enhance iron absorption. Taking supplemental iron (as in a multi-vitamin/mineral pill) can help reduce the risk of becoming anemic if you do not eat red meat or iron-enriched breakfast cereals.

 

Be wise, eat well,

Nancy

 

For more information: Nancy Clark's Sports Nutrition Guidebook

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If you live near any of those cities, please help me spread this announcement to coaches, athletic trainers, personal trainers, dietitians, nutrition educators, and yes, serious athletes themselves:

 

Upcoming Nutrition & Exercise Workshop: From Science to Practice--

 

SAN FRANCISCO:  Feb 10-11 at San Francisco State University

 

PHOENIX:  Mar. 2-3 at Arizona State University-Downtown Campus

 

Is nutrition your missing  link? Here’s your chance update your sports nutrition skills while enjoying an information-packed workshop with two internationally known experts:

 

Sports nutritionist NancyClark MS, RD, CSSD is respectedfor her skills with helping athletes and exercisers enhance their performance,weight management, and long-term health.

•Exercise physiologist William EvansPhD is renown for his protein, exercise, and anti-aging research –plus his ability to translate that information into “how to” tips.

This1.5-day program that is designed to help health professional looking for CEUS as well as serious athletes. You’ll find answers to your questions about how to--

--improve athleticperformance with a winning sports diet.

--manage weight issuesand resolve disordered eating practices.

--further your athleticand/or professional career.

 

“I was surprised to learn new information on a topic I thought I knew so well.”

            --Registered dietitian/personal trainer, Seattle

 

See  www.sportsnutritionworkshop.com for more details.

The workshop is available as a home study if you cannot attend in person.

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Football, tail-gating, beer … you know the scene. Parties with binge-drinking are a dangerous part of today’s culture. Scary.

 

Little wonder an estimated 1,700 college students succomb to alcohol-related deaths each year and an estimated one-third are “at risk for problem drinking.” Whether or not you are a college student, this AUDIT (Alcohol Use Disorders Identification Test) can help you assess if you have a drinking problem.

 

Be wise,

Nancy

 

Please circle the answer that is correct for you

1. How often do you have a drink containing alcohol?

  • Never •            Monthly or less •            2?4 times a month •            2?3 times a week •            4 or more times a week

 

2. How many standard drinks containing alcohol do you have on a typical day when drinking?

  • 1or2 3or4 5or6 7to9 •            10 or more

 

3. How often do you have six or more drinks on one occasion?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

4. During the past year, how often have you found that you were not able to stop drinking once you had started?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

5. During the past year, how often have you failed to do what was normally expected of you because of drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

6. During the past year, how often have you needed a drink in the morning to get yourself going after a heavy drinking session?

1Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

7. During the past year, how often have you had a feeling of guilt or remorse after drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

8. During the past year, have you been unable to remember what happened the night before because you had been drinking?

  • Never •            Less than monthly Monthly Weekly •            Daily or almost daily

 

9. Have you or someone else been injured as a result of your drinking?

  • No •            Yes, but not in thepast year •            Yes, during the pastyear

 

10. Has a relative or friend, doctor or other health worker been concerned about your drinking or suggested you cut down?

  • No •            Yes, but not in thepast year •            Yes, during the pastyear

 

Scoring the audit

Scores for each question range from 0 to 4,with the first response for each question (eg never) scoring 0, the second (eg less than monthly) scoring 1, the third (eg monthly) scoring 2, the fourth (eg weekly) scoring 3, and the last response (eg. daily or almost daily) scoring 4. For questions 9 and 10, which only have three responses, the scoring is 0, 2 and 4 (from left to right).

A score of 8 or more is associated with harmful or hazardous drinking, a score of 13 or more in women, and 15 or more in men, is likely to indicate alcohol dependence.

 

1Saunders JB, AaslandOG, Babor TF et al. Development of the alcohol use disorders identification test(AUDIT): WHO collaborative project on early detection of persons with harmful alcohol consumption — II. Addiction 1993, 88: 791–803.

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Nancy Clark RD CSSD

Nancy Clark RD CSSD

Member since: Jul 8, 2007

Hi! I specialize in nutrition for exercise, and help active people figure out how to manage food, weight, exercise, energy and enjoyment of eating. Let me know if you have any questions!

View Nancy Clark RD CSSD's profile