News and Tips

Top Ten Tips for Eating Well During the Holidays

Eating healthy during the holidays can be a challenge! Read my top ten tips for eating well during the holidays.


Read the Lunchbox Nutritionist Newsletters and Prep School Performance Nutrition News newsletters online or sign up for to have the newsletters emailed to you.


Energy Drinks

Visit the ESPN website to watch this informative video on the Dangers of Energy Drinks.

A Radio Interview by Allan Bradley of Byfield for Harvard Radio

I was recently interviewed by Allan Bradley of Byfield for Harvard Radio.
Listen to the interview.

Training like an Olympian [02/05/2010]

I was interviewed by the Daily News of Newburyport on one of my favorite subjects - Sports Nutrition. The article was publshed on February 5th. Read the article Training like an Olympian - We can all learn from the elite athletes.

Packed Lunches News

Sneak Some Vegetables Into Your Lunch [05/01/2010]

Your packed lunch is a great vehicle for adding more vegetables to your daily diet. When you visit the produce section or farmers’ market look for fresh, colorful additions to your lunch meals. You can include vegetables with your main dish by packing a salad or adding vegetables to your sandwich. Try one of these additions to jazz up your regular sandwich:

  • thinly sliced cucumbers
  • sprouts
  • shredded lettuce, shredded cabbage, spring mix, or fresh baby spinach
  • shredded carrots
  • sliced radishes
  • sliced avocado
  • salsa
  • mushrooms
  • halved grape tomatoes You can also include vegetables as a side dish. For example…
  • cole slaw (American style with a cole slaw dressing or Asian style with some rice vinegar, a little oil, and peanuts!)
  • small salad
  • pickled beets
  • 3 or 4 bean salad
  • leftover cooked vegetables marinated in a little salad dressing or balsamic vinegar Of course, raw vegetables themselves are a nice accompaniment to any lunch. Try these on their own or with hummus or a healthy yogurt based dip –
  • Packaged baby style carrots or carrots cut into strips
  • celery sticks
  • zucchini or summer squash strips
  • sliced cucumbers
  • radishes
  • cherry or grape tomatoes
  • sliced peppers (red , green, yellow, orange…they even come in purple!); you could also try the small sweet peppers which stores have been stocking recently and which are convenient to pop into a lunch box

Sports and Performance News

What's in Your Water Bottle? [05/01/2010]

With warm weather arriving, sports enthusiasts are conscious of the need to stay well-hydrated. There are a number of options available to help replace water and electrolytes (such as sodium and potassium) that are lost from sweat and respiration during activity.

Water – Great for rehydrating and adequate during workouts lasting one hour or less. No calories.

Enhanced Water – Good for hydration, but does not typically contain electrolytes. These products may contain sugar or artificial sweeteners. Calorie content depends on sweeteners used. Examples are Propel (from the Gatorade Company) or Vitamin Water.

Standard Sports Drinks – In addition to water, these supply 6%-8% carbohydrate . This amount of carbohydrate helps you to absorb water and provides some fuel for muscles and brain. Sports drinks also provide sodium and potassium to replace losses from sweat. This is important to avoid hyponatremia (low blood sodium) and muscle cramps. 50 Calories per 8 oz serving. Gatorade and Powerade are two of the widely known sports drinks.

Lower Calorie Sports Drinks – These are similar to standard sports drinks, but will not provide carbohydrate because they are sweetened with various artificial sweeteners. An example of this product is G2 (from the Gatorade Company.)

Coconut Water – This is the liquid from inside young, green coconuts. It is a natural source of sodium, potassium and magnesium. 8 oz coconut water has 46 Calories and 9 grams of carbohydrate. Flavored varieties may be higher in calories. Brand names include O.N.E., VitaCoco, and Zico. See Nancy Clark's Sports Nutrition Guidebook for more information about hydration. For a detailed plan for your personal sport specific hydration needs, please call me so we can schedule an appointment!

Stay Well while Training [01/22/2010]

Strenuous training can have the unintended effect of weakening of the body's immunity (immunosuppression.) To maintain the best immune system, it is important that you stay well fueled by eating enough calories, and in particular that you eat ample carbohydrates to support your training activity. Protein is also an important nutrient because with a good protein intake the body will have access to the amino acids (such as glutamine) that help support immune function.

The list of vitamins, minerals, and other compounds that help support the immune system is long...vitamins a, B6, B12, C, D, E, chromium, copper, iron, magnesium, manganese, selenium, etc. The best way to get the nutrients you need is by continuing to eat a variety of fruits and vegetables that are high in anti-oxidants throughout the winter. A good guide is to "eat the rainbow" by including plenty of brightly colored produce.

A sometimes overlooked player in our immunity is our intestinal tract, or gut. One way to help your gut keep you healthy is to consume foods that contain pro-biotics and pre-biotics, such as yogurt or kefir with live active cultures and a variety of legumes and whole grains.

More Sleep - Better Performance? [10/12/2009]

A recent issue of USA Today had some interesting information for athletes. Stanford University researchers followed 5 female tennis players and asked them to increase their amount of sleep, with a goal of 10 hours/night. For these women, increased sleep led to better performance in training drills and hitting and also to improved mood. Small studies like this are "teasers" that point the way to new areas for research…but maybe if your head is not in the game you should sleep on it! ("Extended sleep may give athletes a boost", Erin Thompson, USA Today, 7/14/09.)

News for Teens

Healthy Fast Food Options [10/20/2011]

Fast food restaurants are often the easiest choice for athletes on the road or in a time crunch. But fast food choices are notoriously high in fat and not always the best fueling option for an athlete. Here are some healthy fast food choices that are relatively high in carbohydrate and lower in fat.

Is Iced Tea Healthy? [10/20/2011]

Recently my teen clients have mentioned that they like to drink commercially produced iced tea beverages. Many don’t realize that iced tea can have almost as many calories and as much sugar as soda! Here is a chart showing calorie and sweetener information for popular iced tea brands.

Stay Active in Your Off-Season [05/01/2010]

Do you play a sport and have trouble with gaining weight during your off-season? You are not alone! One key to weight control in the off season is to keep active. Use your off seasons to enjoy activities like riding your bike, hiking in local nature areas, swimming, jumping rope, taking a dance or yoga class, walking to some of your activities and errands, or doing the Wii fitness routines. The summer is great for being outdoors. You don’t need a fancy routine - just try to have fun being active! Teens should get at least one hour of physical activity every day according to the 2008 Physical Activity Guidelines for Americans from the US Department of Health and Human Services.

"Grab and Go" Breakfast [10/12/2009]

Every week I hear from teens who sleep in and skip breakfast. This common practice can interfere with school and sports performance. Breakfast is important to provide fuel for a busy day and to replenish after sleeping all night. For over 50 years studies have been showing that students who eat breakfast perform better in school than breakfast skippers.

What are some good, quick breakfast ideas? The classic cereal and milk with juice or fruit makes a fine breakfast. If "grab and go" is more realistic for you, try to think beyond toaster pastries. You can leave the house with a peanut butter sandwich, a piece of cheese and fruit, a whole grain bagel, fruit and nuts, or a granola bar to eat on the way to school. If you can't eat when you first wake up try eating something mid-morning so that you are not "running on empty" all the way until lunch.