Friday, November 14, 2008

Odds and ends from Nancy Clark

I recently found registered dietitian Nancy Clark's monthly nutrition newsletter in my inbox, score! Here are some highlights from her jam packed Novermber/December articles:

Protein
The maximal effective single dose of protein to build new muscle is ~35 grams of high quality protein (milk, egg, fish, meats) at one time. While most athletes easily eat this amount—plus more—three times a day to fulfill their daily protein requirement, elderly folks may not. Hence, they become weak and frail. The bottom line: Be sure you (and your parents and grandparents) maintain your health and vitality by enjoying protein with each meal!
Organic foods—are they better?
Many athletes debate whether or not they should buy organic foods. In terms of nutritional value, studies in the US suggest no significant differences, but studies in Europe report higher amounts of nutrients, including antioxidants. Eating a larger portion of conventionally grown produce can resolve any potential differences.

The bigger issue relates to protecting the soil and limiting water pollution from pesticides and fertilizers that seep into the ground. For those reasons, buying organic produce is a smart choice, particularly if it is locally grown, uses less fuel to be transported, and supports local farmers.
Simple strategy for eating better
If you want to improve the quality of your diet, think about one thing you could do each day to contribute to a healthier intake. Write down your goal for the day, then assess your level of confidence in achieving that goal. For example, your goal might be to eat fruit with lunch. If you are very confident you can do that, go for it. But if you are not at all confident, take a look at the barriers, and perhaps figure out another way to boost your fruit intake. Banana on cereal for breakfast? Fruit smoothie for a post-exercise recovery drink?

The bottom line: Set yourself up for success by developing sustainable eating habits. Stop making resolutions—dietary “shoulds”—that repeatedly fail.
Want food help?
The best dietary advice comes with a one-on-one consultation with a sports dietitian. To find your local expert, check out the referral network at www.SCANdpg.org.
Recommended Reading
Helpful books can be a welcome gift. Here are a few suggestions for your active friends and family members. Of course, I recommend these books that I have written:

Nancy Clark’s Sports Nutrition Guidebook, 4th Edition (2008)
The sports nutrition bible for learning how to eat to win.

The Cyclist’s Food Guide: Fueling for the Distance
For cyclists who are doing long rides or tours.

Food Guide for Marathoners: Tips for Everyday Champions
Perfect for novice marathoners who fear hitting the wall!

Excellent books by other authors include:

American Dietetic Association’s Complete Food and Nutrition Guide by Roberta Duyff
What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating by Miriam Nestle
Vegetarian Sports Nutrition by Enette Larson-Meyer
Secrets of Feeding a Healthy Family by Ellyn Satter
Healthy Homestyle Cooking by Evelyn Tribole

Nancy's newsletters are packed with info! I highly suggest making your way to her site to sign up for the free monthly letters!