Blog Posts From Active Expert: Nancy Clark RD CSSD Tagged With app

Calorie advice from apps for weight loss

guest — Thu, 16 Feb 2012 14:02:46 GMT

Q. I am using an app that tells me I need to lose weight by eating 1,400 calories. I am having a really hard time eating that little bit of food. What should I do?

A. Without knowing your height and weight, I can only take an educated guess at answering your question. My guess is: If you are having a hard time following the diet, don't even try! A 1,400-calorie reducing diet is lower than I would recommend for even a sedentary couch potato.

For many of my dieting female fitness exercisers, I recommend 1800 to 2,000 calories to lose weight and 2,000 to 2,400 for athletes who are doing hard training. While that may sound like “too much”, it is not! In order to lose weight, you only need to chip off 100 to 200 calories (from your weight-maintenance calories) at the end of the day. Theoretically, this will contribute to a loss of 10 to 20 pounds over the course of the year.

Slow weight loss, with a small calorie deficit, allows you to still have energy to exercise and function effectively in your daily life. Semi-starvation diets tend to backfire. While you may lose weight quickly by sheer will power and white- knuckling the hunger pangs, research suggests you will gain it back —plus more — in a short amount of time.
Weight loss is far more complex than any app can figure out, and not as simple as eating less and exercising more. After all, if weight loss were simple, than everyone who has ever been on a diet would be thin. Not the case! Rather than rely on an app, I highly recommend you get personalized help by meeting with a sports dietitian. To find this local nutrition professional, use the referral network at www.SCANdpg.org.

Be wise,

Nancy

iphone app: Recipes for Athletes

guest — Wed, 27 Jul 2011 10:27:50 GMT

Here's some information below about my new app: Recipes for Athletes. You and your hungry friends might welcome help with choosing a smart sports diet?

The colorful app offers 71 recipes designed specifically to help you perform better in your next event.

You can find recipes according to when to eat them, such as pre- and post-exercise, breakfast, dinners, etc..

You can search for vegetarian, vegan, gluten-free, and dairy-free recipes.

Each of the recipes is includes information on calories, carbohydrate, protein, and fat--and includes a full color photo of the prepared dish.

It's awesome (and the fluffy pancakes are super-delicious)! All of this for only $2.99.

http://itunes.apple.com/us/app/nancy-clarks-recipes-for-athletes/id429672418?mt=8&ls=1

With best wishes for yummy meals and top performance,
Nancy

Thick and Frosty Milkshake — Yum!

guest — Tue, 12 Jul 2011 22:42:24 GMT

Here’s a cool way to beat the heat and is a favorite treat for kids of all ages: a thick and frosty milkshake!

This is just one of 70 sports recipes that are in my app, Recipes for Athletes, available at the itunes store for only $2.99.

http://itunes.apple.com/us/app/nancy-clarks-recipes-for-athletes/id429672418?mt=8&ls=1

This milkshake is even healthful because it is thickened with instant pudding instead of ice cream. The instant pudding adds a nice thick texture and the ice cubes make it frosty and refreshing. You can also add fruit (preferably frozen chunks) for extra nutritional value. It's perfect for a post-exercise recovery shake.

By varying the flavor of the pudding (vanilla, lemon, chocolate), you can create numerous variations. Note: The shake thickens upon standing; you can add more (or less) pudding mix, depending on how thick you like your shakes.

If there are pieces of ice cubes remaining in the shake, worry not—they’ll just keep the beverage cool.

1 cup low-fat milk

1/4 cup instant pudding powder

1/4 cup powdered milk

3 ice cubes

Optional: 1/2 to 1 cup (frozen) fruit chunks

Directions: Place all ingredients in a blender and blend until smooth.

Yield: 1 serving

Nutrition Information: Total Calories: 280

Carbohydrates 55 g

Protein 15 g

Fat —

My APP with recipes for hungry athletes!

guest — Tue, 19 Apr 2011 23:35:36 GMT

If you’re looking for a quick and easy way to find recipes to fuel you for high energy and good health, check out my new app: Nancy Clark’s Recipes for Athletes. The information will help you create meals that make you feel and perform better.

The app offers 71 recipes, searchable by calories, carbohydrate, protein, and fat. You can further sort the recipes by recommendations for what to eat pre- and post-exercise, as well as for vegetarian, vegan, gluten-free, and dairy-free recipes.

Each recipe comes with a colorful photo of the prepared dish accompany the recipes as well as additional nutrition information for each recipe so you know the exact health value for each prepared meal.

The app also includes a quick reference listing of the most popular protein and energy bars, sports and energy drinks, and protein powders.

If you live outside the States, you can select imperial or metric measurements.

All this for only $2.99!

Eat wisely and feel great,

Nancy

Available at the App Store:

http://itunes.apple.com/us/app/nancy-clarks-recipes-for-athletes/id429672418?mt=8&ls=1

Contents

I. Recipes

Breads and Breakfast

Pasta, Rice, and Potatoes

Vegetables and Salads

Chicken and Turkey

Fish and Seafood

Beef and Pork

Beans and Tofu

Beverages and Smoothies

Snacks and Desserts

II. Quick Find

Calories

Carbohydrates

Protein

Fat

Nutrient Timing

Special Diets

III. Advice

Sports Drinks

Electrolytes

Endurance Food Recovery Drinks

Energy Drinks

Energy Bars

Protein Bars

Protein Powders