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It seems absurd to be recapping my winter training, what with record-setting snowfall blocking the roads and literally enclosing the windows of my subterranean Pain Cave. I feel a strange kinship with Rocky IV training in the Russian winter, only my enemy is winter itself. But I digress...Transitioning to March means moving on to the Race Preparation phase of my training for Ironman® Texas regardless of what it looks like outside.

January Highlights

An amazing week in Clermont, Florida, for our January Volume Camp. Full recap available online here, 2016 slots available here.

February Highlights

School Vacation Week: I closed out the OutSeason Training Block with a week of snowboarding with the family in New Hampshire. I brought the trainer with me to ride, and I even managed to get in a 10 mile run on one "non-mountain" day of the week. Both kids got the 24-hour flu on different days -- add in some great wine and friends and things were less than ideal for actual training. But it was a blast!


Got Sick with Hacking Cough: After a few weeks of fighting it off, I finally came down with the cough that my poor family has been incubating since December. I have high days and low days, and the medication has really messed with my Perceived Exertion...but I am doing my best to sleep a lot, stay hydrated and stay focused.

Overall OutSeason Training Thoughts

General: One of the bigger changes I made of for this winter was following a "fixed" week, both in terms of what was done each week and day, but also similarity in the type of training was done each day. I have found that it takes a few weeks of a particular plan for my body to adapt to the workload and then force improvement.


I also decided to keep the intervals fixed as well -- rather than changing the workload in each weekly interval session, my focus was on seeing increased power within each session.


The Swim: Averaged 2-3 Swims Per Week After having some shoulder trouble post Kona due to my aerobar placement and my weak shoulder / collarbone, I had to do some solid rehab back in December. The focus on Jan/Feb was to work in some more rotation in my stroke to engage the lats / back muscles more than simply using my shoulders / rotator cuff.


While there hasn't been anything spectacular here, I do feel pretty good about my baseline swimming heading into the final 12 weeks.


The Bike: Averaged 3 Rides, 3 Hours Per Week  I followed the basic protocol of Tues/Sat FTP rides of 2 x 12 minutes at FTP, with Thurs being a VO2 / 110% FTP ride with 4 x 4 minute intervals. I started off with my 12' intervals in the mid-320s back in December and finished with them consistently in the 340s.


The VO2 4' intervals went from the 350s to the upper 360s. I am pleased with being able to get the 12' intervals up to the 340s...that's a really solid place for me to be as I am usually locked in the 330s range.


Interestingly, the week of vacation where I rode some 90% intervals -- vs 100% or 110% of my usual training -- actually had me return to some really strong FTP work. But that could have been some rest from that week as well.


The Run: Averaged 5 Runs, 4 Hours Per Week, 30 miles-ish. My plan was essentially two longer runs on Tuesday / Saturday, with shorter runs of 4 to 6 miles on other days. These shorter days were areas for intensity if I felt good. When I started out running in this fixed plan, I was running most of my efforts at sub-6:45/mile pace -- even the "longer" runs of 10 miles.


That said, I never really ran intervals. My plan was to do one day of FTP mile repeats, but after the first week I realized that I could do ^that^ work, plus keep my overall running a pace pretty fast, PLUS push the bike workouts. So I made the executive decision to keep the overall pace high vs the interval work. This was cemented by the insane winter we have had so far, where many of my runs have been outside in snow, slush and ice...not to mention the usual wind.


While my average pace has slowed a bit, I think it's just as much a function of the conditions as of fatigue.

Pros of a Fixed OutSeason Week

  • Great for planning / scheduling.
  • Easy to track progress.
  • Improved odds for consistency.

Cons of a Fixed OutSeason Week

  • Lacked spontenaiety / Not so much fun.
  • Possibly left bike fitness on table with rigid workouts.
  • Schedule hard to tweak with multiple snow days / pool closures, etc.

Outlining A Race Preparation Block

Again, my best laid plans are really being challenged by the weather. Looking back on my 2012 training calendar, when I last did Ironman® Texas, I was riding outside in March!!! Since that's not an option I have outlined a schedule that gives me a family-friendly plan and will (hopefully) build my fitness up through Texas.


My targets are about 12,000 yds swimming, 7 to 8 hours on the Bike and 40 miles of running.


Here is the basic outline:

  • Mon -  Trainer Ride with FTP / Skill Swim
  • Tues -  Tempo 10 Mile Run / Swim Long
  • Wed - Trainer Ride with VO2
  • Thu - Tempo 10 Mile Run / Swim Long
  • Fri - Long Trainer Ride
  • Sat - Split Long Run (1:10 in AM / 1:10 in PM)
  • Sun -  Long Swim (Make up any missed yards.)


Of course along the way I have the Texas Training Camp ( to build in some miles and, if fate allows, perhaps one more warm weather expedition in April (TBD).


Thanks for reading and for your support!

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In the tradition of telling you what I am up to (in case you aren’t stalking me on Strava!), here’s what I have been doing post Kona.

I spent the first two weeks doing nothing. Really. Well, I organized my pantry, garage and tupperware. Cleaned the bike. Set up the pain cave. Mowed the lawn like 8 times. You get the idea. My wife can’t wait for me to start training again.

I too am pretty excited. This time of year I work with a handful of athletes on crafting their Annual Plan as a target for Kona (see the Additional Services Tab on the Members site, TeamEN Members ONLY!). It’s a lot of fun and very useful for me as well. A journey of a thousand miles starts with a single step, an in the Fall it is the Season of Steps!


Tentative Plan for 2015

  • 2 - Weeks Off = Total Rest
  • 8 - Weeks Run Durability = Shoulder Recovery, Consistent Long Run, Dating My Trainer, Solid Body Composition
  • 8 - Weeks of OutSeason = Focus on FTP and vDOT, Adding in 2 skill swims, Core work.
  • 1 - Week of Swim Camp / Transition = Need to rest here and be smart.
  • 12 - Weeks of IM Plan in to IM Texas = Not sure I will be able to handle a full 12 weeks…this is TBD.

The Run Durability Plan is on the agenda for a few reasons. First, I have a few critical things to focus on and it's hard to focus on them when I am also drilling myself to get crazy fast. Second, I know my ability to focus into a race is limited; this way I am reducing the "Work Time to Race" window. Third, I have experience crazy over achieving early in the OS then getting sick and adjusting...I am hoping to reduce / eliminate that pattern this year by putting it at a time when I am ready for the work.

During this window I have several camps and events to keep me motivated and on track, including:

+ January Volume Camp [1/16 to 1/19 — (here) a nice break from the cold and a chance to keep the endurance fires burning.

+ Birthday Run [3/8] — Don’t think I am going to run 41 this year, but I am going to start the annual tradition of a nice long long long run on this day as an early season target.

+ Texas Race Camp [3/19 - 3/22] — (here) a great chance to get dialed in to the course, my fit, nutrition and experience the “heat” on the ground.

+ Blue Ridge Cycling Camp [4/29 to 5/3] — (here) Final big push on the bike before the race.


As an Update

I have realized the shoulder pain that I have been dealing with wasn’t going away with rest. A trip to the PT has let me know that my back muscles on the left side are weak, such that my pec, combined with some serious “forward” rotation (think aerobats, swimming and…yes…excessive time at my laptop) has caused some issues. So it’s off to PT again albeit for a slightly lesser issue than normal.

And my “light” focus on Run Durability has already paid off as I have my annual Fall Cold…so no pressure on me to crush the workouts…just have to be consistent. You can follow my daily progress over on Strava or on Twitter

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I have moved my blog to


Come visit that site for my newest blog posts!


Best regards,


6,396 Views 0 Comments Permalink Tags: blog, nancy_clark_blog

When done well, your website will act as a strong foundation for your organization and can create an effective online presence that does your marketing for you. So, before another season begins, make sure your website looks clean and is up to date and organized for the best user experience. If your website is unclear or confusing, your online visitors will leave before they can learn about your organization or join it! 


Here are some areas you can quickly update to make your website a better place to visit: 


1. Update navigation labels. Update your site’s menu names so they are fresh and fun. Change your Home page to “Home Plate” or your Locations page to “Where it’s at!” Get creative and have fun with it! In your site admin, go to My Site Design>Labels.

2. Include pictures or videos on your Home Page. Parents and players LOVE to see photos of your organization in action. Some of the best looking and most visited eteamz sites include photos or videos on their home page. In your site admin, go to Website Pages>Home Page.


3. Take it easy. Rather than including everything under the sun on your home page, try to just fit the most valuable information above the fold of the home page (the part visitors can see without scrolling down), then use the News pages to add content to your site. In your site admin, go to Website Pages>My Site News (or Add a New Page).


4. Play around with color. Keeping with your organization's color theme is great – but how about dressing up your sites a little during the holidays? Or swap the background colors with the font colors? Keep it fresh and people won’t get bored with the same old thing. In your site admin, go to My Site Design>Customize.

5. Update calendar (and keep it up-to-date).  List important dates and/or create an online calendar that plots out all of your not-to-be missed registration deadlines, tournaments and more.  An up-to-date calendar, you make your site a relevant place for your participants to come to get important info about your organization In your site admin, go to Calendar>Click on Calendar to Add Events.


Login now to get started updating your site

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Given Christmas is right around the corner, you might be looking for a helpful present for a friend or teammate? Or, given the New Year is right around the corner, perhaps you want to give yourself the gift of higher energy and better athletic performance?


Below is my short list of nutrition resources that can make a difference in a person’s life.


Sports nutrition books

(Yes,some shameless self-promoting…)

Nancy Clark's Sports Nutrition Guidebook, new 5th edition (Oct 2013).

Having sold over 550,000 copies since the release of the first edition, this easy-to-read resource is considered by many athletes to be their “nutrition bible.” It's comprehensive yet enjoyable—and even has a recipes for sports foods.

    You might also enjoy my sport-specific books that make useful gifts for friends, family and teammates:

•Food Guide for Marathoners: Tips for Everyday Champions

•Food Guide for New Runners: Getting It Right From the Start

•Food Guide for Soccer: Tips and Recipes from the Pros

•The Cyclist's Food Guide: Fueling for the Distance.

Other excellent sports nutrition books include:

Endurance Sports Nutrition,new 3rd Edition by Suzanne Gerard Eberle RD

Power Eating, new 4th edition, by Susan Kleiner RD

Vegetarian Sports Nutrition by Enette Larson-Meyer RD.

Diabetic Athlete's Handbook by Sherri Colberg

The Athlete's Guide to Sports Supplements by Kimberly Mueller RD and Josh Hingst

Books on Weight issues, Dieting, Eating Disorders

An estimated 30 to 60% of female athletes (as well as a smaller number of males) struggle with balancing food, weight, and exercise. If you or someone you know struggles with disordered eating patterns, let them know they are not alone and can benefit from these self-help books.

8 Keys to Recovery From an Eating Disorder by Carolyn Costin

The Don't Diet, Live-It! Workbook: Healing Food, Weight and Body Issues by A. LoBue and M. Marcus.

Intuitive Eating: A Revolutionary Program That Works by E. Tribole RD and E. Resch RD.

The Exercise Balance: What's Too Much, Too Little, Just Right by P. Powers. and R. Thompson.

Making Weight: Healing Men's Conflicts with Food, Weight, Shape &Appearance by A. Anderson, L.Cohn & T. Holbrook

Body image: Body Image Workbook: An 8-Step Program for Learning to Like Your Looks by T. Cash.

Food and Feelings Workbook: A Full Course Meal on Emotional Health by K. Koenig.

Surviving an Eating Disorder: Perspectives and Strategies for Family & Friends by M. Siegel et al.

Your Overweight Child: Helping Without Harming by E. Satter


With best wishes for happy reading and a healthy 2014!



PS. Many athletes would rather meet with a sports nutritionist in person than read a book. In that case, use the referral network at and create a gift certificate for a nutrition check-up!

4,162 Views 0 Comments Permalink Tags: nancy_clark, sports_nutrition_guidebook, sports_nutrition_books, sports_nutritionist_boston, holiday_gift_idea, gift_books

For athletes, Thanksgiving is a super day to take a day off from exercise, relax with family and friends, and to carbo-load. Your muscles will benefit from having time to refuel, recover, and heal. As we all know, rest is a very important part of a training schedule. 


The traditional Thanksgiving dinner offers the perfect combination of sports foods: abundant carbs (to fuel the muscles) and protein (to build and repair the muscles). The goal is consume three times more carbs than protein. Here is the line-up:


mashed potato
sweet potato
cranberry sauce
apple pie
pumpkin pie




By fueling well on Thanksgiving, your muscles will be ready to exercise hard on Friday. And when your workout is over and you are ready to refuel, why not enjoy a turkey sandwich with stuffing and cranberry sauce, some fruit from the cornucopia, and leftover apple pie. Yum!


With best wishes for a pleasant time with family and friends,


2,903 Views 0 Comments Permalink Tags: thanksgiving, nancy_clark, carbo-load, burn-off-calories

Nancy, here’s a question for you. Should my calorie intake fluctuate based on how much training I'm doing?  I usually do between 90 and 120 minutes a day, but sometimes I might do just a 45-minute workout.  Do I cut my calorie count proportionally?



On days when you are doing less exercise you will likely want to eat just as much (or almost as much) because—


1) Your muscles are using any extra unburned calories to refuel your depleted glycogen stores from the previous days’ tiring workouts, and


2) You may be more active during the rest of your "light exercise" days. That is, observe if on your light days or rest days you decide to mow the lawn, vacuum the house, wash your car, and do lots of errands. That extra activity counts!


Your best bet is to listen to your body; it is your best calorie counter. If you are thinking about food and fighting the urge to eat, your body is saying it needs more fuel. When you eat something to resolve that hunger, observe if you--

--feel better,

--stop obsessing about food, and

--have interest in doing something other than fight off urges to eat.


I generally eat just as much on rest days. Sometimes by dinner I am not as hungry, so I eat a lighter dinner just because I don't want a heavy meal. I listen to my body and trust it can regulate an appropriate food intake. Perhaps you can experiment and observe ithat your body can also naturally regulate a proper intake? (It that seems too hard, you might want to meet with a sports dietitian who can help you eat intuitively. Use the referral network at


For more information:

The recovery chapter in Nancy Clark’s Sports Nutrition Guidebook (2013)

6,266 Views 0 Comments Permalink Tags: taper, nancy_clark, hunger, appetite, rest_days

Looking for some comfort food to take the edge off of a tiring day? This recipe from the new fifth edition of my Sports Nutrition Guidebook will give you a “food hug” within the boundries of a healthy meal. Enjoy!


Light-yet-lively Mac & Cheese

I’ve lightened up his family favorite meal by adding diced cauliflower. No one will notice the difference, especially if you use small shells for the pasta. The cauliflower hides inside the shell.


Becausethis recipe includes chopping and grating, invite a friend or family member to help you cook. While you make the sauce, someone can grate the cheese, and another person can dice the cauliflower. The final result is a meal made with love.


If you don’t have time to bake the Mac & Cheese, skip those instructions. It tastes good right off the stove top!


2 cups (about half a box) of uncooked small pasta, such as small elbows or small shells

2 cups finely diced cauliflower

2 cups milk

3 tablespoons flour

¼ tsp dry mustard

¼ tsp garlic powder

dash cayenne

salt, pepper to taste

5 ounces shredded reduced fat cheddar cheese

Optional: 2 tablespoons lowfat cream cheese


1.Fill a pasta pot with water and to a boil. While the water is heating, dice the cauliflower into small pieces.

2.Add the pasta to the boiling water, cook for about five minutes, and then add the diced cauliflower. Drain when the pasta and cauliflower are tender, in about 4 or 5 minutes.

3. In a large saucepan, wisk together the flour and milk, place over medium-high heatand bring to a boil, stirring constantly.

4.Add the mustard, garlic powder, cayenne, (lowfat cream cheese), salt and pepper; mix well.

5.Add the grated cheddar cheese, stirring until melted.

6.Add the pasta and cauliflower.

7.Enjoy eating it as is, or pour the mixture into an 8 x 8 baking pan that has been treated with cooking spray and bake for 20 minutes or until the sauce is bubbly.


Yield: 5 servings (as side dish)

Nutrition Information

Total calories: 1,250

Calories per serving: 250 (1/5th of recipe)

43 g carbohydrate

11 g protein

4 g fat


Reprinted with permission from Nancy Clark's Sports Nutrition Guidebook, 5th Edition (2013)

3,288 Views 0 Comments Permalink Tags: recipe, nancy_clark, sports_nutrition_guidebook, comfort_food, macaroni_and_cheese, mac_n_cheese, sports_food

Nancy, I can’t believe you recommend chocolate milk as a good recovery food for athletes after a hard workout. It’s filled with refined sugar!!!!

My response: Yes, chocolate milk (or any flavored milk, for that matter) contains added sugar. For hard-working athletes, sugar is a form of carbohydrate that refuels depleted muscles and feeds the brain. Like the sugar in bananas and oranges, the sugar in chocolate milk comes alongwith a plethora of nutritional benefits. That makes chocolate milk a better option that chugging a sports drink that offers just empty calories.

A reasonable guideline for an athlete is to limit refined sugar intake to no more than 10% of daily calories. That equates to about 200 to 300 calories a day. The sweaty, tired athlete who recovers with a quart of Gatorade consumes 200 calories of refined sugar— and misses out on positive nutritional benefits that could have been provided by chocolate milk. 

Despite chocolate milk's sugar content, the beverage remains nutrient-dense. When athletes refuel with chocolate milk, they get not just sugar that fuels their muscles, but also:

--high quality protein that builds and repairs muscles

--calcium that strengthens bones

--vitamin D that enhances calcium absorption

--sodium that helps with fluid retention and replaces sodium lost in sweat

--potassium that replaces sweat losses and helps maintain lowblood pressure

--B-vitamins such as riboflavin, that help convert food into energy

--water that replaces fluid lost with sweat

--a desirable balance of carbohydrate and protein. (The muscles recover will with three times more carbs than protein.)

I invite you to pay more attention to the nutritional value of the whole beverage rather than just the added sugar. Chocolate milk offers far more nutrients than the sports drinks that athletes commonly chug after a hard workout. Those sports drinks, as well as other commercial  “sports foods” (gels, chomps, sports beans, sports candies), receive little public criticism yet are generally 100% refined sugar with minimal, if any, nutritional benefits. In my opinion, those engineered sports foods are the bigger nutritional concern than the 40 to 50 calories of sugar added to 8-ounces of chocolate milk.






PS. Yes, a "perfect diet" would have no refined sugar .. but who said an athlete needs to eat a perfect diet to have a good diet?

For more information on how to choose a balanced sports diet, please enjoy the new 5th edition of my Sports Nutrition Guidebook.

4,592 Views 0 Comments Permalink Tags: athletes, recovery, nancy_clark, chocolate_milk, sugar, refine_sugar, post-exercise_food, sports_nutrition+guidebook

This  event is specifically for women runners over 40.  My talk takes place Monday Nov 18 from 12-1:00 EST; see the list below of others speakers on other days. This is a free opportunity to get running advice from renowned experts so you can discover how to:

  • Deal effectively with the particular challenges that women runners face in their 40s,50s, 60s and 70s.
  • Prevent and treat injuries so you can avoid frustrating layoffs that derail your progress
  • Practice optimal nutrition for performance and maintaining your ideal weight


  • Train more efficiently and effectively so that you can improve your running without spending extra precious time


“Run Faster, Further andInjury-Free for Years to Come”

Free Women’s RunningTelesummit


Monday, November 18, 2013 – Thursday, November 21,2013


What an incredible roster of experts.  Benefit from the knowledge and experience of:


     • Kathrine Switzer

  • Jeff Galloway
  • Jenny Hadfield
  • Donna Deegan
  • Amanda Loudin
  • Bennett Cohen
  • and me


as we discuss many areas of vital importance to woman runners over 40 so that you can run faster, furtherand injury-free.


Registration is free!


Click on for details and to register.


Hope you can join me.




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When you are exercising for more than 60-90 minutes, you want to consume quickly absorbed carbohydrates to keep your blood sugar and energy levels stable throughout your run. Many marathoners are confused about what to eat during long runs. The following tips can help you fuel wisely and avoid from hitting the wall. (Remember that it’s important to experiment with fueling during long training runs to avoid any race-day surprises!)


-- How can you tell when you should eat during long runs? Pay attention to your body’s requests for fuel: mood-change, thoughts about food, reduced energy, tired legs, slower running…


--The amount of carbohydrates needed will vary from person to person (body size, speed, intensity, and training will all effect this), but aim for between 150-300 calories of carbohydrates per hour. This can be from a mix of sports drinks like Gatorade to foods like Gu, candy, or dried fruit.


--Most runners start consuming carbohydrates (sports drink) beginning at 45 minutes to an hour into the race. Breakfast fuels the start of the run.


--If you are a slow runner, vary your food choices to reduce "flavor fatigue" for 4+ hours. It’s easy to get through a half marathon relying only on gels, but it’s difficult to keep that up for twice the time. You’re likely to get “sugared out,” meaning your taste buds or stomach may not tolerate the same food for that many hours. Experiment with a few different options during longer training runs to see what your stomach and GI tract tolerate and what gives your body the most energy.


--Convenience is the big advantage to engineered sports foods such as Gu, Chomps, Sport Beans, and the like. Most come in pre-packaged 100-calorie servings, and they are easy to carry with you. However, real food can work just as well, particularly for slower marathoners who will be pounding the pavement for more than four hours.


Here are some common choices among runners:

-       Raisins,dates, dried cranberries—or any dried fruit

-       Swedish fish, jelly beans, gummy bears, or other chewy candy

-       Pretzels, fig cookies

-       Dried cereal

-       Mini peanut butter and jelly (or honey) sandwiches*

-       Banana*


-       *If you prefer snacks that aren’t convenient to carry in your pocket, ask friends or family to stand along your race-day route at points when you know you will need fuel.


--Gatorade or other sports drinks contribute to your carbohydrate intake. Just pay attention to how much you are consuming so you can adjust your food intake. Diluted fruit juice can work well for some too.


For more information:

Nancy Clark’s Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions


Co-written with student, blogger and runner Sarah Gold.

3,159 Views 0 Comments Permalink Tags: marathon, nancy_clark, fueling_during_exercise, what_to_eat_during_marathon

Marathon excitement is in the air! If you are one of the nervous runners, here’s a basic nutrition tip to help you prepare for the 26.2-mile event:

Carbo-load, don't fat-load!


To their dismay, many runners confuse high fat foods and high carb foods. They fat load. Fat does not get stored in your muscles as glycogen (the fuel needed to prevent you from “hitting the wall”). Only carbs get stored in your muscles as glycogen.


Carbohydrate-rich foods include:

Hot and cold cereals

Fruits- bananas, grapes, raisins, and all fresh and dried fruits and juices

Breads, bagels, crackers – whole grain, so you don’t get constipated

Rice, noodles, stuffing

Pasta with tomato sauce (not cheese sauces)

Quinoa, lentils, beans – but be careful of getting too much fiber…

Baked or boiled (sweet) potatoes (without lots of butter)

Vegetables, particularly carrots, peas, beets, corn, and winter squash


Lower carbohydrate, high fat choices that may taste great,fill your stomach but leave your muscles unfueled include:

Donuts, croissants, and other buttery pastries

Fettuccini Alfredo

Lasagna oozing with cheese and meat,

Pizza glistening with pepperoni grease

Cookies, cakes

Ice cream


Eat wisely and run well!



For more information:

Nancy Clark’s Food Guide for Marathoners: Tips for EverydayChampions

Nancy Clark's Sports Nutrition Guidebook

1,292 Views 0 Comments Permalink Tags: marathon, fat, nancy_clark, carbohydrate, carbo-load, what_to_eat_before_a_marathon, food_for_marathoners

To listen to my clients talk, I’m left wondering if food is addictive:


“I don’t do cookies; I eat too many of them.”

“I stay away from M&M’s otherwise I’ll eat the whole bagful.”

“I’m addicted to french fries…I eat them uncontrollably”.


If clients have addictive-like patterns of overeating, does that mean food is addictive?


The topic of whether or not food addiction is a real disorder was addressed at the 26th European College of Neuropsychopharmacology Congress. According to Dr. Dickson, a Swedish neuroscientist, "Food consumption, unlike alcohol, cocaine, or gambling, is necessary for survival. But we don't completely understand why certain vulnerable individuals become addicted, transferring something rewarding to [something they become addicted to.] For drugs, it's much easier to separate what's going on,"


"The evidence itself is insufficient to support the idea that food addiction is a mental disorder. We do not have a clinical syndrome of food addiction so far, and it is very important to establish the validity of a condition before putting it forward for inclusion in the [diagnostic manual for mental disorders]."


"In man, there is no solid evidence that any food, ingredient, combination of ingredients, or additive (with the exception ofcaffeine) causes us to become addicted to it. That is different from drugs, which we know engage the brain and cause us to become addicted to them," she explained. "Still, if we move away from food and concentrate on the individual, we can see that certain obese individuals express addiction-like behaviors."


Hisham Ziauddeen, PhD of University of Cambridge in the United Kingdom, notes that although the idea of food addiction is appealing, there is little evidence so far showing that it exists in humans. "It is a very important idea to explore, but it is essential that we have sufficient research to conclusively support it.


Source: Medscape Medical News (c) 2013 WebMD, LLC


What I have seen in my clients who describe themselves as being addicted to food is they become too hungry. The physiological response to extreme hunger is to over-eat. Perhaps a simple solution to perceived food addiction is a heartier breakfast?


For more information on how to stay in control of food:

the chapters on snack attacks, weight management and dieting gone awry in the new 2013 edition of Nancy Clark's Sports Nutrition Guidebook.

1,391 Views 0 Comments Permalink Tags: chocolate, snacks, overeating, food_addiction, binge-eating, addictive_behaviors, is_food_addictive

Football Sunday can take it’s toll on your waistline. If you have trouble over indulging in “football food,” enjoy this yummy-yet-healthy recipe for oven-fried chicken. It's one of many crowd pleasers from the new 5th edition of my SportsNutrition Guidebook.

For best results, bake  the chicken on a wire rack; this allows air to circulate on all sides and you’ll get crisper chicken. Plus, you won’t have to turn it during cooking. Meanwhile, the foil pan lining speeds your clean-up time.

1 box (5 ounces) Melba toast

2 to 4 tablespoons olive or canola oil

2 egg whites or 1 egg

4 boneless, skinless chicken breasts

Optional: 1 tablespoon Dijon mustard; salt and pepper as desired

       1.             Heat oven to 400 °F (200 °C).

       2.             Place a wire rack in a shallow baking pan lined with foil.

       3.             Add the Melba toast to a heavy-duty plastic bag, seal, and crush with a rolling pin (or other hard object) into crumbs, leaving some crumbs as large as small corn kernels.

       4.             Pour the crumbs into a shallow dish and drizzle the oil over them. Toss well to distribute the oil evenly.

       5.             Beat the egg in a medium bowl. Add mustard, salt, and pepper if desired.

       6.             Dip each piece of chicken into the egg mixture, allow excess to drip off, and then place each coated breast in the crumbs. Sprinkle the crumbs over the chicken and press them in. Shake off excess crumbs and place the chicken on the rack.

       7.             Bake for 40 minutes. The coating should be deep brown and the juices should run clear when the meat is cut.

Yield: 4 servings for a main course

Nutrition Information?1,200 total calories; 300 calories per serving; 12 g carbohydrate; 40 g protein; 10 g fat

Adapted from Cook’s Illustrated magazine, May/June 1999.

For more family-friendly sports recipes: Nancy Clark's Sports Nutrition Guidebook, 5th Edition (2013)

831 Views 0 Comments Permalink Tags: gain_weight, fried_chicken, football_food, football_sunday, nancy_clark's_sports_nutrition_guidebook_fifth_edition