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Active Expert: Nancy Clark RD CSSD

3 Posts tagged with the milk tag

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 —

2,809 Views 2 Comments Permalink Tags: milk, nancy_clark, app, recipes_for_athletes, milk_shake, cool_refresher, instant_pudding

Many of my clients like to "save calories" by taking a calcium pill instead of drinking milk. While they may think that is a reasonable alternative, I disagree. Yes, a calcium pill does offer a lower calorie alternative to consuming the recommended three (8-ounce) glasses of (soy) milk or yogurt each day, but research indicates milk drinkers tend to be leaner than milk avoiders. That suggests milk is not fattening but rather slimming!

 

I encourage my clients to embrace milk as a “liquid food” that is satiating and curbs one appetite. That is, milk can be more filling than the same number of calories from soda or juice. Drinking a glass of milk with a meal can fill you up, as opposed to drinking water and then be left hankering for dessert (with far more calories than a glass of milk).

 

Most of my active female clients reduce weight on 1,800 calories; men on 2,100+ calories. That breaks down to 500 to 600 calories per meal (breakfast, lunch, dinner) and 300 calories for a snack. Enjoying low-fat (soy) milk on cereal, a mid-morning latte and a yogurt for a snack seems a powerful way to spend 300 of those calories and approach the recommended intake of 1,000 milligrams of calcium per for adults 19-50 years; 1,200 mg for adults older than 50 years, and 1,300 mg for kids 9-18 years.

 

If you are a parent, be a role model and drink (soy) milk at dinner to encourage a calcium-rich intake for your kids. Building strong bones during the ages of 10 to 18 is a wise investment for the future. Milk offers far more than just calcium; it’s a rich source of vitamin D, protein, riboflavin and a host of life-sustaining nutrients. Think twice before trading this wholesome food for an engineered pill.

 

Nancy

849 Views 2 Comments Permalink Tags: milk, weight_reduction, calcium, soy_milk, bones, fattening_food

As the days get longer, it’s time to start thinking about taking Vitamin D supplements. Vitamin D is called the sunshine vitamin; when sun shines on your skin, it activates Vitamin D. D is important for not only helping absorb calcium and enhance bone strength, but also helping to reduce the risk of diabetes, heart disease, cancer, MS, and numerous other conditions. If you live north of Atlanta in the winter, you should take vitamin D supplements (either D-2 or D-3 is fine) because the sun is too weak to make D between Thanksgiving and Easter.

 

Vitamin D was once thought to be abundantly provided by sunshine, but we now know that many people have low levels of vitamin D. Indoor athletes (as well as overweight people) are at high risk for D-deficiency. Even outdoor athletes have been found to have low levels of D, so be sure to ask your MD to have your D level tested.

 

According to Dr. Michael Hollick, speaker at the Friedman School of Nutrition Science and Policy Fourth Annual Symposium at Tuft’s University in Boston, consuming adequate D through your diet is difficult. Fortified milk and oily fish are the best sources, but they might supply only 400 of the recommended 1,000 IUs of D per day.

 

He recommends taking 1,000 IUs of vitamin D-2 or D-3, especially if you live north of Atlanta during the winter months.

1,344 Views 0 Comments Permalink Tags: cancer, milk, supplements, vitamin_d, ms


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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