Book Review: Nancy Clark's Food Guide for New Runners

Nancy Clark is an internationally renowned sport dietitian. I have had her book Nancy Clark's Sports Nutrition Guidebook for many years now as a great resource. Now that I am getting into running more and doing more presentations for running groups, I thought I would check this book out -Nancy Clark's Food Guide for New Runners. It is a really short read - there are 16 chapters and each one is only about 5-6 pages.

I like that it presents some basic ideas, recipes, food lists, questions that people often ask, answers to the questions, and much more. I am looking forward to trying many of the recipes and I love that they use ingredients commonly found in the home. My nutrition beliefs are in line with Nancy's and I love that it shows people that you can eat real food, you don't need to use supplements. She also acknowledges that people often don't eat perfect and talks about aiming for 90% of your calories to come from quality foods and leaving 10% for sweets and treats if desired.

There are great strategies for healthy eating, fueling to run, recovering from a run, weight loss, and weight management. I think this is a great basic introduction to running and nutrition. I will post some of the recipes with pictures as I try them out. Nancy does a great job presenting nutrition in an easy to follow manner with lots of meal ideas and evidence based knowledge.

Steph Wheler
www.nutrishus.com

Snacking

I did my first solo presentation as a Dietetic Intern yesterday. My advisor is half way around the world, so it was just me and my small audience. I've been working with a university volleyball team which is a personal interest of mine (having played volleyball for 15 years of my life). The presentation covered a few different topics, one being snacking. Especially for athletes snacking can be an important part of a healthy eating plan. We can think of our bodies like vehicles and so we need to keep the tank full in order to have energy. I will sometimes snack mid-morning and/or mid-afternoon. I try to go on my hunger cues.

Some points I used can be summarized by focusing on the letters W, P, and R:

W: Think about your eating behaviours. Where are you eating, when are you eating, what are you eating (and what are you doing), why are you eating, and how are you feeling?
These things are important to consider because we eat for many different reasons; having distractions can lead to overeating. Challenge yourself to only eat in one place, like the kitchen!

P: Get organized for healthy snacking. Plan by writing a grocery list to help guide you and keep healthy options stocked in your house. Prepare by getting things ready for the week (such as cutting up some vegetables Sunday night), because if they are available and ready to eat, you will be more willing to choose healthy snacks. Portion out your snacks; with meals we typically put a certain amount on a plate, but with snacks we often eat out of a box, bag, etc. Pack something in your bag, purse, car, etc so that if you do feel hungry it is available and you won't reach for a vending machine chocolate bar.

R: This is more for athletes and post-workout because it pertains to recovery. You need to refuel your body with carbohydrates and protein to replace the energy you used (muscle glycogen) and the muscles you used. Recovery also includes rehydrating your body because of your sweat losses and because water is important in many different body systems. Lastly, take time to rest so you are ready for the next practice, game, workout...

Steph Wheler
www.nutrishus.com