“Calories in versus calories expended” is a simple equation to help you to determine ideal nutrition for an ideal weight. In other words, anyone wanting to lose weight, whether it is an athlete or a couch potato, needs to reduce caloric intake and/or increase energy expenditure. However, losing body fat is no easy task. An athlete wanting to lose weight while in training has to be smart about their choices, in order to prevent hunger and fulfill calorie requirements for their particular training intensity. Nutrient density and energy density are […]
IMPORTANCE OF HYDRATION
Ilana Katz MS, RD, CSSD With the Summer heat and humidity, comes the importance of refreshing hydration knowledge and deployment. Although it is important all year around, physiologically neglecting to keep up good hydration practice can result in more dire consequences in the summer months. Remember that hydration is not simply the intake of water, but strategy should include the optimal balance of electrolytes. This article is a reminder to focus on pre workout daily hydration strategies, as well as replenishing what is lost during a sweat workout, and how […]
Miraculous Magnesium
The USA has the highest rate of dairy consumption, yet it also has the highest rate of osteoporosis. Does this not seem preposterous? It was this observation that got me reanalyzing some metabolic pathways involving calcium. During this research, I also noticed a high percentage of my clients that report calcium supplementation recommended by their doctors. I certainly agree that calcium supplementation has its place in our diet, but only if calcium sources are limited. How I arrived at this premise is described here, and it involves a trace mineral […]
THE KETO DEBATE FOR WEIGHT LOSS
Ilana Katz MS, RD CSSD I recently revisited a movie “Sleeper” (Woody Allen) since there was something interesting in the concept about a man waking up after a 200 year sleep. Recommendations for weight loss looks very different in that 200 year gap. On awakening, the sleeper finds that not only are deep fried foods good for weight loss, they are also considered healthy. An AHA moment. perhaps? Are we in a movie? Covid may make it feel this way, but weight-loss these days has a movie-like feel to it […]
June 2023– newsletter
Nutrition for Beauty According to the Georgian calendar, which is used over most of the world today, June is the sixth month. On the Roman calendar, it was considered the fourth month and had only 29 days. Julius Ceasar gave the month 30 days in 46 B.C., when he reformed the Roman calendar. Spring ends and summer begins around June 21st in the Northern Hemisphere. It’s the time that the flowers are beautiful. It is especially the month for roses. In the Southern hemisphere, winter begins at this time and […]
JUNE 2023 Newsletter
We are still living in unusual times, and we are all probably coming to terms with certain changes will be forever. However, there will always be a reason to stay healthy and keep your immune system boosted, specially in these times. I hope to focus on some immune boosting tips and nutrients nd for those not yet feeling ready to venture out, to keep accountable on finding a schedule with meal planning to avoid emotional or boredom or stress eating, huh? JUNE to IMMUNE Start with what may seem obvious […]
MAY NEWSLETTER 2023
For all you baseball fans, we would have been in a regular season if it were not for our current pandemic situation. Lets unite and make sure that future games count. Hopefully the previous newsletters have you transitioning into a good groove and that a new normal will find you safe and healthy. And like baseball will soon be, we hope you are in “full swing” into the You you want to accomplish. May May be a Healthy Month! How to Keep Your Immune System Strong In 2009, over 70% […]
Make Weight Loss for Your Overweight Child a Family Affair
Obesity can be a huge obstacle in a child’s development, both physically and emotionally. Children suffering from obesity can experience isolation, bullying, or poor self-image in their relationship with their peers. This can also be a fundamental detriment to a child’s ability to maintain a strong and healthy relationship with their family. Because of the emotional, physical, and familial on the line, making your child’s weight loss a family project is not only a good idea, it is nearly critical to your success. This guide will help you get both […]
April 2023 Newsletter
National Garden Month The weather is now prime for starting gardens of fruits and vegetables, while getting some great exercise at the same time. All the fresh fruits and veggies from your garden with their vibrant colors are naturally dense with anti-oxidants and immune boosters. In this crazy time of self-quarantining, this could be one of the most healthful and preventative act to follow! Berries in particular, naturally contain A, B, and C and stimulate the immune system. There is a fair amount of research that shows the complex natural […]
Change Nothing and Nothing Changes
Ilana Katz MS, RD, CSSD It is now evident that COVOID virus has changed our lives. For some this is drastic and for others, although it is certainly a new normal, it may not be as devastating. But without doubt, it is different for us all. Why not use this time as a great focus to implement the change required to accomplish fitness and body composition goals? A time we are forced into change may be a great time to also stir up the rut of routine and make […]
