Ilana Katz MS, RD, CSSD INTRODUCTION Sodium is an essential mineral for life. It’s biochemical functions include normal cell function, blood volume regulation, blood pressure/body fluid regulation, pH homeostasis, and heart function. Because sodium in excess can result in increased blood pressure there is a fine line between balancing athletic electrolyte intake to replenish sweat values, and the dietetic recommendations on sodium intake to reduce heart disease. Most medical organizations recommend low or moderate sodium intake for the general population. Above and beyond the general population, are endurance athletes, whose […]
SEPTEMBER 2023 NEWSLETTER
September is a tribute to our neighbors south of us. Mexico is a country with very beautifully rich history, from its people to…well it’s food. Mexican food is a mainstay for Americans but it can be very rich in calories, fat & sugars. Here are some ideas to both enjoy the wonderful cuisine while staying healthy…Enjoy! Cinnamon Up Your Life Cinnamon is a very common spice used in Mexican cuisine. There have been many studies discovering the many possible benefits of cinnamon such as: glucose metabolism, antiseptic powers against […]
Counteracting Muscle Glycogen Depletion
Because Low carbs is all the rave right now, I felt an article about Carbs for athletes (particularly endurance) is timely. Carbohydrate is typically the limiting energy substrate in exercise, meaning that it will run out before protein or fat runs out. Glycogen depletion is a term used to describe when carbohydrates are used up and no longer exist as a fuel source for working muscles. In other words energy stores are depleted, which can result in cells and muscle tissue being damaged and the immune system being stressed if […]
Tips to avoid gastrointestinal distress for training/racing
Ilana Katz MS, RD, CSSD If you think you are alone when your first focus for any race is gastrointestinal distress, you are not. Are you always plotting your day based on where the bathrooms are going to be (even the ones along the course), or always having to get to races early knowing that you will be standing in the line multiple times, and do you plan your training days around where the pit stops have to be. Believe it or not, athletic GI distress affects more than 60% […]
Eat to beat Cramps
The physiology of cramps can be complex. Nutrition may or may not have a role to play behind the why!! Stretching out and massaging muscles can certainly be a good start but this is often NOT enough, since electrolyte balance plays a major role in muscle function and recovery. Key nutrients include sodium, potassium, magnesium, chloride and calcium. On a personal level, having participated in master’s swim meet, while training for Ironman races, it is not uncommon for me to observe swimmers gathering at the lanes end in-between sets to […]
AUGUST NEWSLETTER 2023
Happy August Wow, can you believe we are now into the second half of the year? Time flies…. and with time, comes renewals, regroupings, recommitments to all those earlier goals that somehow waiver as we get too comfortable with them. Take a moment to rethink, and hope you are on your way to health and happiness as the second half of this year progresses. If you re not half way there, hop, skip and jump, or just break a sweat everyday !! I dedicate this newsletter to Lactose, since I get […]
Culinary herbs and spices : Can they interact with your medicine?
Ilana Katz MS, RD, CSSD One of the major responsibilities a dietitian/nutritionist may have is to analyze an individual’s intake and ensure most appropriate and healthy solutions to goals and needs. For people who regularly take medications, even over the counter products, this can become quite challenging. So then, can some ingredients in various dishes have a pharmalogical interaction? Specific examples best defines what a pharmalogical interaction is: Combining a statin drug (most likely prescribed to lower cholesterol) and a daily dose of grapefruit juice may likely cause too much […]
JULY 2023 Newsletter
Summer is in full swing by now… and although 2020 has certainly come with its fair share of challenges, there are some great nutritional benefits to be had in all the Summer produce. What better time is there to be healthy and work on optimal body composition goals? Foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise. THE SEASON FOR HEALTH Fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. It is […]
July 2023 NEWSLETTER
There is not a more American month of the Year than July, and it is synonymous with outdoor parties, fireworks and good times. The French also celebrate their own revelation this month on Bastille Day and let’s not forget the Italians as they gave us Lasagna. Have a happy Independence day – here some fun tidbits to keep in mind for July ILANA =================================================================================== Bastille Day Picnic Bastille day is a celebration in France similar to our fourth of July. So why not enjoy the beautiful summer […]
Emotional Eating: Awareness and Control
Ilana Katz MS, RD, CSSD Emotional (or stress) eating has always been a hot topic, mainly because one can find themselves turning to the pantry or fridge for a source of comfort, even though the appetite stimulant hormones are not active. How it can be controlled, comes with an understanding of what it is and why it happens and then developing an appropriate strategy on how it can be controlled. Recognizing signs of emotional eating may seem obvious, like feelings of stress, anger, or sadness drives you to eat. Underlying […]
