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If you are a health and fitness professional (or just an eager athlete who wants to learn more about nutrition for performance), here's your chance to further your career and get CEUs from ADA, ACSM, AFAA, ACE, NATA, NSCA, and CHES.

 

This popular "Nutrition & Exercise Workshop: From Science to Practice" is coming to these cities:


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!                                      

 

 

We 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 helpful workshop offers:
• Sports nutrition updates
• Tactics to reduce aging issues
• Weight management strategies
• Effective counseling tips for:
—casual exercisers
—competitive athletes
—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.

 

Leaders:        

Nancy Clark, MS, RD

Sports Nutritionist, Author, Speaker

Author Nancy Clark's Sports Nutrition Guidebook

 

William Evans, PhD

Duke Univ Medical School, Protein researcher        

Author, AstroFit

 

For:                     

Registered dietitians, athletic trainers, exercise leaders, coaches, sports

medicine specialists, personal trainers, nurses, physicians and athletes.

 

Topics include:

Exercise physiology, exercise and aging, weight control,

sports nutrition, effective counseling tips for eating disordered athletes,

ergogenic aids, creatine, case studies, hands-on information.

 

Cost:   $229; $134 full-time students and dietetic interns

 

CEUs:    ADA, ACSM, AFAA, ACE, NATA, NSCA, CHES

 

 

For more information and to register:    www.sportsnutritionworkshop.com

E-mail:   NClarkRD@aol.com                     

Phone:  501-952-2947

975 Views 0 Comments Permalink Tags: nancy_clark, sports_nutrition_workshop, continuing_education, ceus, health_professionals

When I was starting my career as a dietitian, celiac disease was a rare occurrence. Today, it seems like lots of athletes report they have celiac disease and need to avoid gluten, the protein in wheat that creates health problems. Data suggests about 1% of the population now has celiac. The disease is appearing in countries like Finland where it historically has been very uncommon.

 

While no one is certain why this is happening, one theory is we are growing wheat that has a higher gluten content (to make a better-textured bread).  For some people, the higher gluten content triggers an aggressive immune response that damages the intestines and generates an inflammatory response that makes the person feels lousy. Some suffer from diarrhea, constipation, bloating, gas, or other gastro-intestinal issues. Others don’t realize they have celiac until they experience iron-deficiency anemia. (When the intestines get damaged from the inflammation, they cannot absorb iron.) Otehrs have stress fractures, due to poor calcium-absorption.

 

If you have digestion issues and suspect celiac, do NOT go on a gluten-free diet without first talking to your doctor and getting a blood test to rule-out celiac. Otherwise, the absence of gluten in your diet will alter the test results. Skipping the blood test means you might miss out on other problems, like Crohn’s disease, ulcer, or colon cancer.

 

If you know that eating a gluten-free diet is best for your body, take solace in the fact that fruits, vegetables, beans, lean protein, lowfat dairy foods (milk, yogurt, cheese) are all naturally gluten-free, as are rice, potato, sweet potato, and corn. You might want to try gluten-free products, such as brown rice pasta. There are many options in today’s supermarket, but be cautious: “gluten free” does not always mean “healthier”!

 

Regards, Nancy

 

For more information:

www.glutenfreediet.ca

www.celiac.org

870 Views 0 Comments Permalink Tags: wheat, nancy_clark, gluten, gluten_free, diarrhea, constipation, celiac, wheat-free

Nancy, is it better to exercise fed or fasted? I exercise for fitness and weight reduction at 6:00 a.m.. (I do cardio at the gym for an hour.) When I train fasted, I lack energy -- but I’ve heard training fasted helps burn more fat and I want to be lean. I feel so confused…

 

Answer: As long as you can tolerate a pre-exercise snack, you should enjoy about 100 to 300 calories (as tolerated). You can even eat this fuel just a few minutes before you workout (no need to get up earlier)!

 

Your body can digest the food and use it to energize your exercise as long as you are exercising at a pace that you can maintain for more than 30 minutes. So, if you grab a banana as you head to the gym, you likely will have a far more enjoyable workout, be able to work harder, and be less hungry at the end of the exercise session. If you do not eat a snack, and if you did not have a hefty evening meal and/pr snack the night prior, you may become light-headed, dizzy, and wishing you were not exercising.

 

The food you eat at breakfast might deter “fat burning,” but that is irrelevant in terms of body fatness. That is, sleep is a fat-burning activity, as is watching TV. The issue is not "are you burning body fat" but "have your created a calorie deficit before bedtime." You need to be in calorie deficit by the time you go to bed in order to lose undesired body fat that day. This has little to do with burning fat during your morning workout.

 

I suggest the best time to diet (eat less) is at the end of the day, not during the active part of your day. If you “fuel by day and diet by night”, you’ll enjoy your workouts, be able to exercise harder (and burn more calories), curb your evening appetite, be able to eat a lighter dinner, and be more successful as an athlete and a dieter.

 

Enjoy that banana, granola bar, English muffin, or whatever is easy to grab-and-go! If early morning food fails to settle well, then have some sports drink during your workout if you start to feel draggy.

 

Fuel wisely and feel great!

Nancy

 

PS. For more information, please refer to my Sports Nutrition Guidebook (www.nancyclarkrd/com)

1,689 Views 0 Comments Permalink Tags: nancy_clark, pre-exercise_food, fat-burning, morning-exercise, what_to_eat_before_exercise

Nancy. I'm training for the Las Vegas 1/2 Marathon in December, which starts at 5:00 pm. I've never run an evening race before and have no idea how to eat that day. I'd love information about how to fuel for an evening race -- breakfast, lunch, pre- and post-race nutrition.

Thanks! Kimberly

 

ANSWER

Because each runner has differing abilities to tolerate foods and fluids before, during and after a running event of any distance, offering one-size-fits-all sports nutrition advice is difficult. That’s why you want to figure out DURING YOUR LONG TRAINING RUNS what eating pattern will work best for your body.

     I highly recommend you plan to do several long training runs at the same time as the race, 5:00 p.m. That will give you the opportunity to practice your fueling strategies. Those training runs, however, will not evoke the same gut-troubling level of stress and anxiety that you may have on the day of the event…hence, your first evening half-marathon will really be your “practice” one.

 

• The week before the half-marathon, you will want to:

--taper your training, so your muscles have time to heal and get fully fueled with carbohydrates.

--enjoy carb-based meals to provide the fuel needed to carbo-load your muscles. {Protein builds and heals muscles, but fruits, vegetables, and grains are best to fuel your muscles.)

--drink plenty of fluids, so you enter into the event well hydrated.

 

• On the day of an 5:00 p.m. event, if you are afraid you might be too nervous to eat close to race-time, plan to enjoy a hearty carbohydrate-based brunch (pancakes, French toast, or tried-and-true cereal-banana-bagels-fruit) at 10:00 or 11:00 a.m. and then a 3:00 pm, have a lighter snack (energy bar, banana, pretzels, bagel, sports drink) or what ever seems like it would settle well and digest easily.

 

• If you are less fearful of intestinal problems, enjoy your standard breakfast, a hefty carb-based meal such as pasta at noon, and then a bagel (with peanut butter) or turkey sandwich at 3:30-4:00ish, to curb pre-event hunger.

 

• If you will be running more than 90 minutes, you will want to fuel during the half-marathon, targeting about 150-250 calories per hour, starting after the first hour (or sooner, if you have been unable to eat for several hours pre-event.) How many calories you need will depend on your body size (bigger runners need more fuel). Drink enough sports drink or water+sports foods to quench your thirst, but stop drinking if your stomach is “sloshing.”

 

• After the half-marathon, enjoy a nice recovery meal that suits your cravings. Preferably, it should be carb-based, to refuel your muscles, with a side of protein to repair your muscles. Some people like burgers or steak, as a change from carbs. If that’s your case, just be sure to enjoy some potato, rolls, veggies and other carb-based foods alongside the protein.

     Because you will unlikely be running again the next day, you need not fret about recovery; your muscles will have plenty of time to refuel before your next training session. But a proper carb-based diet with a side of protein plus extra fluids will optimize recovery so you feel great sooner than later.

 

Have fun!

Nancy

 

For more detailed information, please refer to my Food Guide for Marathoners: Tips for Everyday Champions (www.nancyclarkrd.com).

1,302 Views 0 Comments Permalink Tags: half-marathon, carbohydrates, nancy_clark, pre-exercise_food, food_guide_for_marathoners, carb-loading, fueling_for_evening_event, recovery_food, feuling_during_long_run

The standard supermarket diet is rich in sugar, saturated fat, and sodium. You know, ice cream, frozen pizzas, chips, cookies, canned soups, Lunchables, mac ‘n cheese in a box/can/freezer… the list is overwhelmingly endless. Perhaps you are all too familiar with some of these goodies?

 

Research suggests that people aren’t the only critters who like these foods. So do rats! In fact, supermarket foods can cause obesity in rats. That is, rats who were fed their standard rat chow maintained a normal weight. But when researchers fed the rats supermarket foods, they ended up overweight—that is, until the researchers took away the supermarket foods. The rats then lost weight when they returned to eating rat chow.

 

There's little doubt that fats, sugar, and salt stimulate us to eat more than we need! Hence, your best bet is to eat closer to the earth by choosing more unprocessed foods that have little or no added sugar and salt, and hopefully less saturated fat. When you go food shopping, try to shop primarily on the perimeter of the store, where you can find the fresh fruits, vegetables, lean meats, and lowfat dairy foods.

 

Of course, you can find healthy foods in cans, jars, and boxes. But try to make more of your meals from fresh ingredients. You’ll help yourself manage your weight more easily, ad also please the local farmers who want you to buy their produce.

 

Eat wisely and be well,

Nancy

 

PS. My Sports Nutrition Guidebook has much more information on how to stay lean

2,026 Views 0 Comments Permalink Tags: obesity, nancy_clark, overweight, fattening_foods, supermarket_foods, rat_research
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