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

Chia -- the latest super food

guest — Tue, 17 May 2011 13:04:41 GMT

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!)

Nancy

Nuts—a healthful sports snack

guest — Tue, 22 Mar 2011 18:43:38 GMT

Afraid to eat nuts because they are “fattening”?

Fear not. Nut-eaters are not fatter than people who avoid nuts. Rather, nut–eaters might be healthier. Nuts offer health-protective phytochemicals that reduce inflammation. People who eat nuts and nut-butters (such as peanut butter and almond butter) more than five times a week reduce their risk of heart disease. Consuming 2 ounces (two handfuls) of nuts a day can reduce blood cholesterol by 5%.

The more nuts you eat, the better heart-health response you will get, as long as you stay within your calorie budget. Walnuts are particularly good fro heart-health because they contain ALA, an omega-3 fat. For more information about the health protective properties of nuts, go to www.nutstudies.org.

Here's a tip for how to enjoy more walnuts:

Line a baking sheet with foil. Sprinkle on a layer of walnuts. Drizzle the walnuts with honey or maple syrup. Bake at 325-degree oven for 15 to 20 minutes, or until the nuts are smell aromatic and look toasted. Occasionally stir the nuts during that time. Cool, store in an airtight container, and enjoy a handful for snacks or sprinkle them on top of cereal or yogurt.

NRG-Bars ... Yummy!

guest — Tue, 05 Oct 2010 16:01:49 GMT

As an entrepreneur, I like to support other entrepreneurs who have their own businesses. Hence, I am writing this blog in support of Dan O’Rourke and his NRG Bars. Dan is a former US Marine, an Ironman Triathlete and a competitive runner. He’s also a good guy who loves to cook, has consumed a lot of calories in his lifetime, and knows what tastes good.

I learned about his NRG Bars from a triathlete who was raving about them. “The Pumpkin Ginger NRG Bar is delish!!!” she reported as she gave me a taste. I agreed!

Very tasty, nice texture, satisfying—and also made from real organic foods. The bars are wheat-, dairy- and soy-free. They are perfect for vegetarians/vegans and are based on oats and figs, with brown rice syrup as a sweetener. They are perfect for an in-between-meal snack or a pre-exercise energizer. Give them a try?

In New England, you can buy NRG Bars in Whole Foods Markets. (Dan plans to expand to other areas of the country.) You can more easily order a case or two of them at http://www.NRG-Bar.com. They cost $2.50 per bar (17 bars/case), come in four flavors, and are worth the calories and the money.

Disclaimer: I have nothing to disclose, other than I like to support other hard workers who have created a good product. I hope you will want to support Dan as well.

Enjoy a high energy, tasty day!

Nancy

Does eating five minutes before exercise—and during exercise— do any good?

guest — Wed, 07 Oct 2009 20:14:48 GMT

Yes! Despite popular belief, eating a fruit- or grain-based snack, such as an energy bar, banana, handful of pretzels, or an apple, just 5 minutes before a workout can boost your energy at the end of the session. Research also suggests that eating 15 minutes before you exercise is as effective for boosting your energy as eating an hour before.

Your body can digest food while you exercise. Your muscles get to use the food to enhance your workout, as long as you are exercising at a pace that you can maintain for more than half an hour. Most athletes train at a moderate pace, hence they can benefit from a pre-exercise energy booster. If you’ll be doing a sprint workout, you might want to eat an hour or two pre-exercise, so the food has time to empty from your stomach.

Your best bet is to experiment with different pre-exercise snacks, to determine when you can eat them without causing distress, and which ones settle best and help you perform at your best.

Having a drink of water right before exercise is also a smart idea, even if you will be exercising for less than an hour. Water is also helpful during exercise. Water can turn into sweat In only 10 minutes (in trained athletes). Ingested fluid moves rapidly, so don’t hesitate to keep drinking even towards the end of your workout.

Be wise, fuel well, and enjoy your high energy

Nancy Clark MS RD CSSD

http://www.nancyclarkrd.com