JANUARY 2023 NEWSLETTER

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Happy New DECADE!

THEME: “decadent” goals

Not only is it a new year, but a new DECADE! Where do YOU stand on resolutions?

Are you like the majority of promise-makers? Most people resolve to improve health and fitness. Well, if you’re like most Americans (88%)^*, you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness. ^*^{GNC Poll Research}

Within the wellness industry, surveys show that top resolutions include:

Lower my risk for the nation’s three top killers — heart disease, cancer, and stroke. How – engage in 45-60 mins of moderately-intense activity (eg., brisk walking, cycling, jogging or swimming) on most days of the week, supplemented this with a healthy diet.

Sharpen my mind and improve my mood. How – engage in 45-60 mins of moderate-intensity cardiovascular activity (eg., rollerblading, hiking, elliptical) on most days of the week supplemented this with a healthy diet.

To improve my immune function. How – engage in at least 60 mins of resistance training (e.g., weights, Pilates) 3 times a week supplemented this with a healthy diet. (see my article on Nutrition and the immune System)

While resolutions are well intentioned, unfortunately most people fail at keeping them.

What about setting one goal? Doesn’t matter what it is, just make it measurable and realistic. For example, lose six pounds in three months. Keep it simple! Set yourself up for success!

WORK OUT TIP :

If your goal is to exercise consistently, consider exercising in the morning on a daily basis. Statistics demonstrate that over 90% of people who exercise consistently are daily, morning exercisers! Even if you have to get up a little earlier, your exercise will be done and you’ll be energized for the day.

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Research has shown that listening to music may distract one from their “bodily awareness.” This can infact go both ways – reduces the concept of pain, therefore give up too soon (the mind is a lot stronger than the physiology we perceive to be hurting) – therefore music can enhance a hard workout. Furthermore, its not just listening, but controlling and creating a beat to ones own workout rhythm can have a even more reduction on perceived effort during a workout.

Bottom Line: be creative – make playlists. How many got some kind of music player device as a gift recently… books on tape can kill two birds with one stone too.

NUTRITIONALLY…

Upon waking, your body has been fasting for many hours and requires nourishment.

A balanced breakfast helps maintain health. Common breakfast foods include protein, B vitamins, essential fatty acids, and complex carbs – all important to improve concentration, mood and memory.

Breakfast is also linked to reduced risk of diabetes or excess weight gain, both by kicking your metabolism into gear and decreasing the chance of you grabbing high caloric snacks.

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Food Fun Facts

1. The oldest evidence for soup is from 6,000 B.C. and calls for hippopotamus and sparrow meat.

2. Pringles once had a lawsuit trying to prove that they weren’t really potato chips.

3. Pound cake got its name from its original recipe, which called for a pound each of butter, eggs, sugar, and flour.

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SUPERFOOD SELECTION OF THE MONTH – of all things – Chocolate

You’ve probably heard about the benefits of dark chocolate, but for most people, there is a bit of confusion between CACAO vs COCOA

While cacao and cocoa start from the same place, the way they end up (and what they go through along the way) has different effects on their nutrition benefits.

The start is the Theobroma cacao tree. This tree, native to South America, produces seed pods. Harvesters crack them open and take out the seeds, which are called cacao beans. You can eat cacao beans raw. Their flavor is like a very bitter form of chocolate, and it varies depending on the growing conditions (soil, sunlight, etc.) of the cacao tree. Beans are usually fermented and dried before they’re processed any further. What happens next determines whether the beans become cacao or cocoa.

The heavier processing (heating at higher temperatures) that transforms cacao to cocoa doesn’t just affect how manufacturers label the end product. This heat actually affects the beans on a molecular level, changing their structure and degrading nutrient content. Heavy processing is what makes cacao turn to “cocoa.” Much of the nutritional content dissipates in this state. That means that cacao, which is less processed, has more powerful antioxidant effects and health benefits.

It’s not that cocoa is inherently bad for you; it’s just that cacao is more beneficial. Baking with either kind probably decreases some of the nutrients and antioxidants, but unfortunately research quantifying just how much is non-existent at this point.

Bottom line: heating cacao or cocoa probably degrades some of the nutrients and lessens potent antioxidant effects. But cacao is the ideal choice because it starts with more of them than cocoa.

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Something healthy, nutritious and incorporates the choc fix!!

try this super powered smoothie. Cacoa antioxidants help prevent cancers, blocked arteries, and even tooth decay; flax seeds provide healthy essential fats, and berries offer fiber and vitamin C, all blended together in a grab and go breakfast.

Choco-Banana treat

¼ cup water (+ more if needed) and 5 – 6 cubes ice

1/4 cup cacoa nibs

1 Tbsp milled flaxseeds

1 frozen banana

1 scoop vanilla protein powder or 1 cup vanilla Greek yogurt

Stevia to taste (optional)

BLEND THE INGREDIENTS UNTIL SMOOTH AND YUMMY

250 calories     4g fat        0g sat. fat

18g pro          28g carbs (all good)

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Wishing you a fit and Healthy YEAR and DECADE!!

Ilana

New York City Marathon – thank you!

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Hi Ilana,

I had a great race on Sunday. No cramping and felt strong at the finish! I can’t thank you enough for all your help through this process!

Thank you!!!

B.B

October Newsletter

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It’s no secret that 2020 has been challenging. If it were a sports game, it would be the toughest game in history. The thing is, we’re moving into the 4th quarter and we cannot give up.

Feeling anxious and stressed? Grab a bag of chips, cookies, or candy to melt the worries away. However, after you finish eating, you don’t feel any less stressed than you did before. Actually, you feel even more stressed because now you feel guilty for overeating, and you are too tired to exercise.

Does this sound familiar?

Over the past few months, this is a common scenario many clients have shared. With so many unknowns in the world these days; it’s not surprising to see an increase in stress and anxiety eating. The truth is, foods high in sugar and fat can bring temporary comfort and relief, however, it’s not a long term solution. The cycle will most likely continue and can be detrimental to your overall health and well-being.

This month I felt it to be apt to focus on anti-anxiety strategies:

I have summarized some of the research studies that are cited to confirm this

Research has shown that diets low in magnesium increase anxiety-related behaviors. Foods naturally rich in magnesium may, therefore, help one feel calmer. Examples include leafy greens, such as spinach and Swiss chard.Some other good sources also include legumes, nuts, seeds, and whole grains (see my previous article on Miraculous Magnesium)
Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Other foods, including fatty fish like wild Alaskan salmon, contain omega-3 fatty acids. Many studies have shown that omega-3s may help reduce anxiety as well as being linked to improving depression.
A study in the journal Psychiatary Research suggested a link between probiotic foods and a lowering of social anxiety. Eating probiotic-rich foods such as pickles, sauerkraut, and kefir was linked with fewer symptoms.
Asparagus, known widely to be a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
Foods rich in B vitamins, such as avocado and almonds
These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.

Anti-oxidants and their link to anti-anxiety

Anxiety has been correlated with a lowered total antioxidant status. Therefore, it is safe to say that enhancing daily calories with foods rich in antioxidants may help ease the symptoms of anxiety disorders. A 2010 study reviewed the antioxidant content of 3,100 foods, spices, herbs, beverages, and supplements. Foods designated as high in antioxidants include:

Beans: Dried small red, Pinto, black, red kidney
Fruits: Apples (Gala, Granny Smith, Red Delicious), prunes, sweet cherries, plums, black plums
Berries: Blackberries, strawberries, cranberries, raspberries, blueberries
Nuts: Walnuts, pecans
Vegetables: Artichokes, kale, spinach, beets, broccoli
Spices with both antioxidant and anti-anxiety properties include turmeric (containing the active ingredient curcumin) and ginger.

Research Studies:

Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Janice K Kiecolt-Glaser¹, Martha A Belury, Rebecca Andridge, William B Malarkey, Ronald Glaser Posted in pubmed.gov

Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment S.B. Sartori,^∗ N. Whittle, A. Hetzenauer, and N. Singewald. Posted in Neuropharmacology.

Fermented foods, neuroticism, and social anxiety: An interaction model Matthew R Hilimire, Jordan E DeVylder, Catherine A Forestell. Postes in pubmed.gov.

Therapeutic Targets in Depression and Anxiety: Antioxidants as a Candidate Treatment. Ying Xu, Chuang Wang,Jonathan ,J Klabnik , James M O’Donnell. Posted in Neuropharmocology. .

The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Monica H Carlsen, Bente L Halvorsen, et al. Posted in Nutrition Journal.

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ADDED BONUS FOR OCTOBER:

Keep your energy up while you are sorting through balance in life… great, nutritious and simple recipes to satisfy requirements as well as recommended micronutrients in any given day:

Stay strong , safe and healthy,

Ilana

Viscous Cycle of Binge Eating and Depression

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Ilana Katz MS, RD, CSSD

What may feel good in the moment, may lead to chronic depression – something that we may all be dealing with in regards to our current pandemic. Stress, boredom, frustration are all emotional triggers that can lead to comfort foods. Comfort foods are more likely to be laden with fat, salt and sugar which can temporarily satisfy an emotional need, it can have longer-term effects on both physical and mental health. In short, binge-eating can create a cycle of eating and depression. Awareness, mindfulness and a good set of tools in preparedness are required to avoid this trap.

Practicing social distancing has forced many to be stuck isolated and stressed, whether it is over finances, boredom, disruption or a combination these type of feelings elicit a rise in the levels of cortisol, a stress-induced hormone. Cortisol sets off a rollercoaster of chemical reactions in the brain in relation to mood, appetite, motivation and sleep. Offsetting this imbalance in hormones, the natural instinct is to satisfy these chemicals which require highly emotionally satisfying foods (heavy carbohydrates, sweets and fats.) Simply, the pleasure centers of the brain are calling for the consistency of calmness, contentment and even euphoria but not without consequences.

Neurotransmitters, serotonin and dopamine are thus elicited to make us feel good and in the short-term this may be helpful. It is the longer term however, that can lead to chronic problems such as weight gain, blood sugar highs and lows, interrupted sleep patterns and mood swings. In short, the addictive cycle of highly satisfying foods is underway. Depression lies on the other end of the temporary satisfaction because the short-term coping behaviour makes the problem worse. Rather than dealing with the stressors the hormones and chemistry create stronger cravings and more resistance to feel-good neurotransmitters, Ultimately, resulting in needing more to achieve the same effect of satisfaction.

Understanding the mechanisms behind these cravings in response to these specific triggers can help an individual make better choice and break the cycle. Some mindful tips to avoid the binge eating/depression cycle.

Be mindful of times of day the stressors are at their strongest – Once that is an awareness, planning alternate activity other than eating to engage the mind away from “cravings” Some ideas are to create a to-do list of chores around the house that need to get done, or plan something relaxing but engaging, like read, phone a friend, stretching. You would be surprised how occupying your mind for a time can reduce the stress as well as remove the boredom that leads to eating.
Stock up on healthy and fresh options – the temptation for salt, sugar and fat laden foods is reduced if they are not available. So even if you do turn to food, you are more likely going to break the cycle of neurotransmitter addiction. This can also be titled a Trigger free environment
Focus on nutrient density versus caloric density – Vitamins and minerals that support metabolic pathways will not only promote gastrointestinal health and optimal gut flora but will also aid in the digestion of nutrients required at a cellular level. Fruits and vegetables and higher fiber options all satisfy this requirement.
Avoid “quick fix” dieting – Unbalanced and restrictive behaviour are likely to intensify the triggers mentioned above. Particularly with today’s push towards intermittent fasting, keto and what are pouted to be “detoxifying” (liquid) diet plans.
Be mindful that coping strategies do not enhance more addictive strategies – Be aware of an individual tendency towards addiction. Physical activity in itself, although healthy at best, can also become addicting to an unhealthy level. Be aware of optimal hydration and fueling strategies if exercise assists as a replacement behaviour.
Consider professional help if needed. Gaining control of behaviours that elicit addiction and/or eating disorders require control that a professional is equipped to assist with. Counselors, wellness practioners, psychologists, and dietitians are all equipped to deal with and refer out appropriately in this regard. It may be something you are able to nip in the bud once you have an awareness and the right tools, but always consider a more aggressive approach if coping mechanisms seem to be failing you. A team of the right support system can drastically improve the outcome.

In summary, our brains are wired towards feel good mechanisms which can often lead to a cycle of chemical imbalances pushing for sugary, salty and fatty foods. The more the indulgence is succumbed to, the more resistant the coping mechanisms become. Having a set of mindful tools and behaviours can break the cycle but if coping seems elusive, do not hesitate to reach out for professional help to improve longer term outcomes, especially now with the individual challenges of social distancing.

STRATEGIZING FOR HYDRATION

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ILANA KATZ MS, RD, CSSD

Remaining hydrated is a key element to optimal performance. Even a 1-2% drop in body weight due to fluid loss can drastically affect endurance. As a sports nutritionist, I train many athletes to be aware of the importance of hydration. However, to simply have the fluid available is no good if it is not consumed. So although this topic may be a tangent to sports nutrition itself, it may offer some great tips, particularly beginners who may either struggle with balance on the bike, or with comfort on a long run. I myself crashed and broke a collar bone while attempting to drink from my water bottle and thought I would share my research in order to overcome the challenges of hydration strategizing.

Drinking on the Bike

Drinking on the bike requires a certain level of skill, especially for the beginner. Practice on a stationary trainer by removing the water bottle from the cage and drinking while looking forward. Keep in mind, that once out on the road, this motion will need to be smooth, without taking your eyes of the road. Bikers should also concentrate on working their core muscles to enhance balance and confidence. Pilates classes, abdominal strengthening, and balancing exercise are key to feeling comfortable on the bike.

A water reservoir system, such as a Camelbak offers a great alternative for staying hydrated. Although these may not be as stylish as the cycling crowd’s usual guise, they have particular advantages over traditional water bottles, particularly for athletes with balancing issues. Reservoirs hold more fluid which means less stopping for refills. They also stay colder, and can even be frozen. Cool fluid helps keep you cool as does the coldness of the pack on your back. It is even more aerodynamic. With more fluid available, more fluid is likely to be consumed, however, using something fairly heavy on your back while cycling may take some getting used to.

Other than camelbaks, cyclists and triathletes have discovered various fluid reservoirs that can be affixed to their bikes. Again, these mean less stopping to replenish fluids and more consistent hydration on long rides. Waterbottles with a straw leading directly to the athletes mouth affirmed between aerobars has recently become popular. The advantages of having fluids readily available without changing position on the bike can be great, however, many athletes complain that these water bottles have a tendency to shift on bumby roads and you would have to be comfortable enough with your balance to deal with unforeseen circumstances. Ironically, you may be trying to overcome having to balance on the bike, but stability and comfort with the aerobars themselves may be a key factor to this solution.

Regardless of the hydration method chosen, a good strategy is to set your watch alarm to sound every 15 to 20 minutes and to drink 4-6 ounces of fluid from whatever container works best for you. Practice and be comfortable before racing with anything new.

Drinking on the Run

Hydration on long runs is not as easy as on a bike, unless you are skilled at carrying a water bottle. This of course may take away from your performance and comfort. Some more convenient methods may include tying a neoprene adjustable handstrap that fits over the hand and water flask. If you are a runners typically concerned with the aerodynamics, remember that the handstraps will be moving against the wind flow and may thus have a negative effect on your aerodynamics.

A waist pack soft-shell canteen with a belt and straw may offer some convenience. This is comparable to the Camelbak reservoir mentioned above and may feel heavy for many runners. It also has a tendency to cause blisters and rashes for runs greater than a half marathon distance. Water may even taste stale after being on the road for a few hours.

A single-bottle waist pack may be an alternative, this too would save on weight and thus offer more comfort. There are many variations of this style. Some bottles are horizontal, making it easier to pull out from the sides and offer some stability to the bottle. Angled bottles are another variation and although the angle makes it easier to reach from one side, angled bottles have a tendency to fall out. Look out for extra elastic bands that are available to snug up the top of the bottle so that it does not bounce in the pouch.

The multiple-bottle waist belt seems to be the most popular for drinking on the run. This usually comes with has three 8-ounce yellow bottles, to which more can be added, as well as a small pouch that evenly disperses the weight on an elastic waistband. The bottles are light, and the wide belt does not have the same tendency to bounce. Runners may experience elbows grazing across the top of the bottles occasionally, but because the belt is soft and light, it offers more comfort and the grazing is soon forgotten. Furthermore one can put sports drink, water or a sports gel in different bottles.

Because one may experience comfort issues as well as some frustration of having to twist the belts when bottles are needed, it is important to experiment with gadgets on training runs – again, never use a new method for an actual event.