“Nancy Clark and Bill Evans present a nice balance of science and practical information. I got what I wanted—plus more!”
Save the dates:
SALT LAKE CITY Oct 28-29, 2011 Latter Day Saints Hospital
SEATTLE Nov 4-5 University Washington - Tacoma
LOS ANGELES Jan 27-28, 2012 Cal State University - Long Beach
SAN FRANCISCO Feb 10-11 San Francisco State University
PHOENIX Mar. 2-3 Arizona State University -Mesa
ONLINE as home study Every day!
Here’s your chance to learn from two internationally known experts at this intensive workshop on Nutrition & Exercise.
--Sports nutritionist Nancy Clark MS, RD is renowned for her work with counseling athletes/exercisers.
--Exercise physiologist William Evans PhD for his research with protein, weight, and aging.
They will be offering a 1.5 day program that is designed to help coaches, athletic trainers, exercise physiologists, sports nutritionists, sports medicine professionals effectively teach the nutrition message and grow their businesses. Athletes themselves are also welcome to attend and learn effective fueling strategies.
This intensive but helpful workshop offers:
• Sports nutrition updates
• Tactics to reduce aging issues
• Weight management strategies
• Effective counseling tips for:
—eating disordered athletes
You'll find answers to your questions about--
-what and when to eat for enhanced performance, lifelong health and weight control.
-how to balancing carbs, protein and sports supplements
-how to resolve weight issues and dieting gone awry.
“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.
When you’ll be exercising in the heat for more than three or fours hours, you should pay attention to your sodium intake. You might be losing 400 to 1,500 milligrams of sodium per hour (depending on how much you sweat and the sodium-content of your sweat). If you are, let's say, biking for 5 to 8 hours, these losses can take a toll.
Although most sweaty athletes believe sports drinks are an exceptional source of sodium, sports drinks are actually low in sodium compared to many to many other foods.
Here are some portable snack ideas that can better boost your sodium intake. These salty suggestions will likely be a welcome flavor-change if you have been downing sweet gels, sports candies and sugary sports drinks for several hours.
Few of these options offer stellar nutrition, so limit them to during endurance events when your goal is to survive (as opposed to optimize your health!
Salty sports snacks that you can easily carry in a bike shirt pocket or backpack:
I first met chia in the form of a quick-growing plant “pet.” More recently, I was re-introduced to chia at Boston’s Multi-Sport Expo, where I was speaking and selling my Sports Nutrition Guidebook. The Chia folks were in a nearby booth. They graciously offered me several samples of Chia Chargers (www.chiacharger.com) and I graciously accepted them.
It wasn’t until a few days ago that I was hungry enough to investigate my “emergency food stash” and laid my hands on the Chia Chargers. They are small, unbaked “cookies” made with cha seeds, peanuts, walnuts, sunflower seeds, cranberries, oats and agave. What a pleasant surprise—the Chia Chargers actually tasted really good and had a fun “crunch” from the chia seeds. The 120-calorie “cookie” was very satiating.
Chia seeds are being touted as the latest super food. They offer some protein, fiber, and health-protective phytochemicals and ALA omega-3 fats. Chia is an omega-3 alternative to flax, and in my opinion, tastes better than flax. In fact, it has very little taste at all … just a nice crunch (sort of like poppy seeds).
Chia seeds can absorb a lot of water. When you eat chia, the seeds absorb the water in your stomach and form a gel. This slows the rate of digestion and has a stabilizing effect on blood sugar. That makes them satiating (that is, they keep you feeling fed).
Some chia-fans claim chia seeds help athletes remain hydrated during endurance exercise. I looked for research with athletes and chia, but found nothing. So I’m waiting for science rather than anecdotes to validate that claim.
For those of you with dietary restrictions who are looking for a tasty, healthful and portable snack, Chia Chargers are soy-free, dairy-free and vegan. They are sturdy “hiker’s food” – a substantial alternative to traditional sweets. Chia Chargers can yummily tame the 3:00 p.m. cookie monster and leave you feeling content and energized. Try them, you might like ‘em!
Disclaimer: I have no connection with Chia Chargers other than having meet the hard-working staff at the Chia Booth who gave me some samples. (I only wish I had taken more!)
Do you know how sumo wrestlers "get fat"? They skip breakfast!
To their detriment, many athletes think skipping breakfast will help them "get thin" by saving a few calories. Wrong! Think again!
My typical weight-conscious client complains, “Every time I go on a diet, I end up blowing my diet and gaining weight.” This has little to do with will power but rather physiology. Just as a person cannot breathe normally after staying underwater for too long, a dieter cannot eat normally after having eaten too little food for too long. That’s the physiology of hunger. The body wants to overcompensate for the perceived “famine” (diet).
My words of wisdom to dieters are: If you want to lose weight, enjoy a hearty breakfast and lunch, and then “diet” at the end of the day so you can lose weight when you are sleeping, not when you are trying to train and perform well. Please, do not eat like a sumo wrestler!
With best wishes for high energy and low body fat,
For more information, refer to the weight reduction section in: