Active Expert: Nancy Clark RD CSSD

RE: If I crave a candy bar, should I eat a candy bar?

nutrishus — Sat, 31 Oct 2009 23:32:34 GMT

Great post, I know I have had to teach myself that it is okay to have treats. When you try to restrict yourself, you just end up wanting the item even more. I think people think they have to eat perfect to eat healthy, but it is all about creating the right balance.

RE: Food Shopping: Does it make you crazy?

Nancy Clark RD CSSD — Wed, 07 Oct 2009 20:19:17 GMT

Supermarket tours are available in many stores. In fact, some supermarkets (like Hannafords) offer tours to school groups for field trips.

RE: Food Shopping: Does it make you crazy?

Nancy Clark RD CSSD — Wed, 07 Oct 2009 20:17:24 GMT

Make sure you let the management know you appreciate the Guiding Stars. Hannaford went to a LOT of work to create the system, and I'm sure they will be glad to know you like it.

RE: Food Shopping: Does it make you crazy?

RHIT CCS-P — Mon, 05 Oct 2009 13:45:57 GMT

I shop at a Hannaford in my neighborhood, and I can tell you that I love the star ratings! It isn't the most accurate measurement of nutrition, I realize, but it does hep, especially when trying to decide on certain items like bread. It sure beats brining a medical and nutritional encyclopedia with you to the grocery store!

RE: Are you a sedentary athlete?

RHIT CCS-P — Sat, 03 Oct 2009 12:26:47 GMT

Nancy: I love this blog note. I have made several of those types of changes that you mention in order to at least try to not be a couch (or desk) potato. One thing that certainly helped me - a few years ago, I got stuck in an elevator for 20 minutes that seemed like 20 years. Since then I always take the stairs if the floors are in single digits. More than nine, not sure about going up, but I will go down the stairs for just about any number of floors. I have gone over to other offices instead of emails (with puzzled looks from my boss or co-workers, espcially since my office is on a different floor than most of them). Also, taking mass transit helps - some days, I have to stand on the train, and don't forget the 6 blocks I walk from the train station to the office. so, there is a mile plus every day, no matter what I do the rest of the day.

RE: Food Shopping: Does it make you crazy?

IronMakeover — Fri, 02 Oct 2009 02:53:55 GMT

There are definitely many messages on food! And at times, a shopping trip can be overwhelming. Interesting idea with the star ratings and ranking system. I know a local trainer offers grocery store tours. He takes groups of mostly moms around the store. It's been very popular.

His tour info is at http://dustinmaherfitness.com/grocery-shopping-tour/.

Good topic.

Sara

RE: Sports Drink Updates from ACSM

Nancy Clark RD CSSD — Tue, 11 Aug 2009 11:17:11 GMT

For most people, eating salty foods does not cause blood pressure to go up; genetics is the problem. Seems like your need for salt during exercise to prevent cramps should take priority.

I suggest you talk with your doctor, and also consume lots of fruits, vegetables and lowfat diary foods because calcium and potassium can help manage blood pressure. Sodium is not the only player!

Nancy

RE: Sports Drink Updates from ACSM

ggmg — Mon, 10 Aug 2009 23:41:20 GMT

Nancy, I am a 47 year old male runner (marathon) 160 lbs who has terrible problems with cramps. In short, my training schedule is about 40 to 50 miles a week. The cramps are a small problem after long training runs but late in the marathon and after hard traing days they are terrible. I have high blood pressure even with all the running. If I do not keep my diet high in salt my cramps are horrible. I have tried all the drinking tips, gels and everything. The only thing I have found that helps is lots of tomatoe juice the night before and plenty of table salt. During high school I played several sports and took salt tablets by the dozen. As long as I took the tablets I did not experience cramps. I have started taking salt, 3 packets during long run of 20 miles, 3 hours, and this seems to help. I am trying to get rid of all the salt to help BP but can't run or train without it. I have also used the pickle juice the night before and it worked as well as tomatoe juice. Any advice or suggestions.

RE: Power to weight ratio

thefirstbruce — Thu, 30 Apr 2009 16:16:14 GMT

This is an interesting topic always. Serious/obsessive cyclists are always trying to get their watts/kg from 3 up towards 6 (tour de france standard).

And they starve themselves and do no strength work for their upper body in the deluded hope this helps.

I have trained cyclists in the past (am a physiotherapist and physiologist) and recommend they regularly test themselves (at least once a fortnight) on the same hill climb (5-15 minute climb)....if they are losing too much weight, their times will deteriorate....and the log will be enough proof to their own minds, that there is an optimum balance between body wt and power.

RE: Night-time muscle cramps

thefirstbruce — Thu, 30 Apr 2009 15:53:28 GMT

A physiotherapist's perspective.

Calf cramps at night and during exercise are very often due to tight calf compartments. i.e. the epimysium and perimysium are so tight that it restricts optimal arterial and venous blood flow, in addition to compromising lymphatic drainage.

Chronic sufferers of all ages are usually stunned how quickly the symptoms clear up after having very heavy deep tissue massage aimed at stretching fascia and compartment sheaths (peri and epi mysium). Combine this with hold relax PNF stretches and balanced diet and adequate hydration, and cramps will not be a recurring problem.

There's one cause of cramps that one should be aware of......low back pain and associated pressure on lumbar nerve roots of the sciatic nerve can cause calf cramps.....often though, it may be only one calf.....if you have low back pain, see a physical therapist specialzing in sport.

Cheers

Bruce Gray

Active Expert: Nancy Clark RD CSSD

RE: If I crave a candy bar, should I eat a candy bar?

RE: Food Shopping: Does it make you crazy?

RE: Food Shopping: Does it make you crazy?

RE: Food Shopping: Does it make you crazy?

RE: Are you a sedentary athlete?

RE: Food Shopping: Does it make you crazy?

RE: Sports Drink Updates from ACSM

RE: Sports Drink Updates from ACSM

RE: Power to weight ratio

RE: Night-time muscle cramps

RE: Are you a sedentary athlete?