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Active Expert: Nancy Clark RD CSSD

3 Posts tagged with the eating tag

“If I eat breakfast, I feel hungrier all day” complained a working mom who came to me looking for help with losing 10 pounds. She was a breakfast skipper. She believed skipping breakfast would save her some calories and help her shed a few pounds. Plus, when she ate breakfast, she reported she felt hungrier the rest of the day.


The reason she felt hungrier when she ate breakfast was because she did not eat enough breakfast. She’d have just an English muffin with a dab of jelly. That was only 200 calories. Her body wanted at least 500 calories – English muffin plus a tablespoon of peanut butter on each half of the English muffin plus a banana plus a ½ cup of milk in her coffee!


If skipping breakfast was truly an effective way to lose weight, she would not have needed my guidance; she would have successfully lost weight on her own. But that was not the case. She described her eating as being “so good during the day, but so bad at night.” That is, the minute she got home from work, she’d devour cheese and crackers and then a big dinner and then graze some more.


She thought her nighttime eating was the problem. It was actually the symptom and the result of her having dieted “too hard” during the day.  I suggested she experiment to determine if eating MORE breakfast would curb her evening appetite. Although she shuddered at the thought of eating more food, she completed the experiment and discovered that the heartier breakfast did stay with her and enabled her to curb her evening over-eating.


If you believe that breakfast makes you hungrier, think again and trust that eating a heartier breakfast is indeed the best way to start a day of dieting. Give it a try?




For more information, read the chapters on breakfast and weight reduction in my  Sports Nutrition Guidebook

1,699 Views 1 Comments Permalink Tags: diet, eating, nancy_clark, hunger, breakfast, weight-reduction, _patterns, skipping_meals

Too many people who exercise purposefully do not eat before they exercise. They think they should exercise on empty, to prevent intestinal distress. While this may be OK for a short bout of exercise, when they build up to an hour of more of exercise, they start to run out of energy. Thye experience needless fatigue.


Research indicates consuming 100 to 300 calories (depending on your body size and how hard you will be exercising) within the hour before you exercise can improve performance -- to say nothing of enjoyment of the the session. Hence, if you have been avoiding food out of fear of "rapid transit", you should start to train your intestinal track to lean how to digest food while you exercise. This is important if you plan to workout for more than an hour. Start with a saltine, apretsel, a bite of banana, and work up to two saltines, two pretzels, two bites of banana ... With time, your intestinal track will adjust to digesting food while you exercise, and you'll have better, stronger, more enjoyable workouts.


Training your intestinal track as well as your heart, lungs and muscles is important if you plan to do workouts that last longer than one hour!

Nancy Clark MS RD CSSD


2,353 Views 4 Comments Permalink Tags: eating, pre-exercise, intestines

Seems like July is a month filled with summer parties. Several of my clients are now fretting about BBQs, beer, ice cream cones, and other such treats. They are afraid they will overeat these goodies and gain weight.


If weight is an issue for you, remember that you can go to a party to enjoy the PEOPLE and not just the food. Too often, weight-conscious athletes pay too much attention to the food at the party, and fail to enjoy their friends.


Here are three tips for surviving social events that abound with tempting food:


1. Don’t arrive at the party feeling hungry. When you feel hungry, you are more likely to treat yourself to goodies “because you saved up calories.” My bet is, if you arrive hungry, you’ll not only eat—but you’ll overeat far more calories than you saved!


2. Eat a diet portion of whatever you want. The first three mouthfuls taste the best; savor those and don't feel the need to eat "the whole thing" just because it is there. Be aware of “last chance eating” (you know, last chance to eat cookies, so I’d better eat another one…”). Take that second cookie home and enjoy it the next day, when your body is ready for some fuel.


3. Socialize away from the food. That is, don’t stand near the picnic table; find someplace where food is out of reach.


These tips work for any social event. Just remember to have fun enjoying the people, and put food at the bottom of the priority list.




For more weight management help, refer to Nancy Clark's Sports Nutrition Guidebook. It has a strong section on how to lose weight without feeling deprived.

1,671 Views 1 Comments Permalink Tags: eating, nancy_clark, parties, social, special_events, weight_management

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!

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