DECEMBER NEWSLETTER 2013

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Ho, Ho, Ho! Tis the season of giving, receiving, and of course, feasts. Holidays revolve around food and family, moreover, Christmas actually has its roots in a feast. Although this time of year represents serious temptation for one that is constantly watching what they eat, following these tips will help most succeed instead of “starting over” or “resolving” for the New Year.

Regardless of your own personal traditions, and what temptations you fall to, may all your homes be filled with peace and happiness this Holiday Season.

Balance Food Choices

Well, it’s that time of year again. Everywhere you go, you can’t help but nibble on rich holiday treats. A typical holiday meal can be 4000-5000 calories. To make matters worse, activity drops because we’re indoors. Consequently, most of us put on several pounds during the holiday season.

But weight gain does not have to be inevitable. You can compensate for eating high calorie meals by increasing your activity and making wise food choices when possible. For instance, it’s easy to rake up the calories when eating snacks. Choose raw vegetable and fresh fruit with low-calorie dressings instead of cheese spreads or high-calorie dips.

When it comes to eating meats, choose turkey breast without the skin. The skin on turkey can add 200 extra calories to meat that is fairly lean to begin with. Avoid fatty gravies; instead opt for natural cooking juices that have been de-fatted. Limit yourself to one casserole-type potato or vegetable dish – most casseroles tend to be high in cals. When it comes to dessert, choose fruit or pumpkin pie over pecan pie. Desserts made with graham cracker crusts are generally lower in fat, making them a better choice.than desserts with traditional piecrusts.

Lastly, don’t put your exercise routine on hold just because you think that exercise can’t make up for all the calories you’ve consumed. Any type of activity is better than none at all.

CRANBERRIES – NOT JUST FOR THE HOLIDAYS

Do cranberries conjure up thoughts of the holidays? Whether you drink cranberry juice, blend canned cranberries in smoothies, add cranberries to poultry or pork stuffing or enjoy cranberries in salsas, salads or side dishes, cranberries help keep you healthy any time of year. They’re loaded with vitamin C and other antioxidants. Their crimson color comes from a flavonoid that may help lower your LDL – (bad) cholesterol, help prevent blood clots that cause heart attacks and stroke—and so protect you from heart disease. Their other plant substances may protect you from cancers, gum disease and stomach ulcers

Another better-known benefit: Substances in cranberries help prevent bacteria in the urinary tract from causing bladder infections.

FITNESS CORNER

The weather outside is frightful, but finding time for physical activity is delightful!

This year, try speed shopping…. Lace up those sneakers and move! Before you know it your shopping will be done.

Or Embrace some of these ideas:

– Burn 84 calories ice skating for 10 minutes. Burn 96 calories playing hockey for the same amount of time.

– Cross-Country skiing is one of the best all-around exercises out there. Burn 96 calories in 10 minutes while working both your upper and lower body.

– Using a snow blower burns 54 calories in 10 minutes while shoveling snow burns 72.

– Another great winter exercise is Snow Shoeing. You can burn 96 calories in 10 minutes.

Healthy Gift Ideas

If you have a beloved family member or a friend that is looking to get on the track to a better/healthier way of life, why not help nurture them healthy gifts to guide them in the right direction:

• Water Bottles. Reusable metal water bottles offer a healthy alternative to the temptation of sugary drinks.

•Lunch Bags. Thermal bags are a fun way to pack healthy fare and save calories and money.

•Sports Gear. New gear can energize even a reluctant exerciser. Buy wicking athletic wear, like socks or shirts, which can make exercising comfortable in any climate.

Recipe Selection for DECEMBER

Enjoy one of the great sweet treats of the season guilt-free.

Only 1 egg yolk is used, thus a drop or two of yellow coloring may add appeal.

If ou don’t want to add alcohol, a little rum extract adds a traditional touch.

EGGNOG A LA WINTER

(serves 4)

3/4 cup sugar

1/4 tsp cinnamon

1/4 tsp freshly grated nutmeg

1 egg

4 egg whites

1 1/2 cups fat free milk

1 1/2 cups fat free half-and-half

1 1/2 tsp vanilla extract

1/4 cup rum or brandy (optional)

freshly grated nutmeg to garnish

METHOD:

Combine sugar, cinnamon and nutmeg in a bowl. Add egg and egg whites, and beat for 3-4 mins. Gently heat milk in a large saucepan. Gradually stir egg mixture into the hot milk . Stir constantly, until mixture is slightly thickened. Stir in vanilla extract and remove from heat.

Let the milk and egg mixture cool. Blend cooled mix with fat-free half-and-half. Cover and chill in the refrigerator. Before serving, add rum or brandy if desired and sprinkle with freshly grated nutmeg on top.

NUTRIENTS:

Calories (no alcohol): 272, Calories from Fat 24, Total Fat 2.9g (sat 1.4g), Cholesterol 60mg, Sodium 249mg, Carbohydrate 51.1g, Fiber 0.1g, Pro 10.9g

HOLIDAY FUN FACTS AND FOODS USED IN CELEBRATION

Kwanzaa, which means “First Fruits,” is based on ancient African harvest festivals and celebrates ideals such as family life and unity. During this spiritual holiday, African Americans dress in special clothes, decorate their homes with fruits and vegetables, and light a candleholder called a kinara.

For the 8 days of Hanukah, Jewish people light candles in a special candleholder called a menorah. They do this to remember an ancient miracle in which one day’s worth of oil burned eight days in their temple. Traditions include potato pancakes called latkes, Hanukah songs, and spin a top called a dreidel spun to win chocolate coins and other treats.

Christmas is a Christian holiday celebrated by going to church, giving gifts, and caroling to anyone who’ll listen. Christmas eve feasts are traditionally meatless because the night prior to a religious feast was considered a vigil. During this religious observance meat is usually not served. The hanging of greens, such as holly and ivy is also traditional, because greenery supposedly lifts sagging winter spirits and remind people that spring was not far away.

ACAI – Superfruit, Superhero, or Superficial?

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Acai berries have been categorized by many marketers as a “superfood.” A superfood is a term sometimes used to describe food with high phytonutrient content that would offer health benefits as a result. Examples of commonly accepted superfoods are blueberries since they contain a most significant amount of antioxidants, or tomatoes, because not only are they rich in vitamins, but they also contain lycopene, which is linked to research showing it reduces prostate cancer.

So before discussing acai there are a few things to keep in mind. Firstly, take note how every other marketing strategy loosely uses the term “superfood,” offering the latest and greatest product that will either cure cancer, make you high school skinny or reverse aging. The term “superfood” in fact, has no place in a scientific dictionary. In other words, there is no evidence-based science behind any food that alone can replace the benefits of balance and health in overall dietary intake. Granted, there is authenticity in that some foods are healthy and others are not, but the perception of superfood is an advent of marketing, culture and society. Furthermore, there is no legal definition for the term and it has been alleged as an over-used selling tool.

Now that I have all the skeptics of marketing plots on my side, getting down to the Acai berry is the task on hand. The acai berry, the fruit of the acai palm tree found in Central and South America, is a small reddish, purple fruit. It’s mushy pulp has been found to have a relatively high antioxidant quality (relative in comparison to other fruits rich in vitamins A, C and E.) In other words, similar to blueberries and tomatoes as mentioned above, it may help prevent diseases that are cause by oxidative stress such as cancer and heart disease. The mechanism of an antioxidant neutralizes the instability of dangerous free radicals in cells, protecting cells from life’s stressors.

Many of my clients have asked what my opinion is on the acai berry diet as a weight loss tool (as it has so been advertised). On doing some research, I did not find any valuable scientifically based evidence that tested weight loss to be a benefit of the acai fruit. There certainly is plenty of research on its antioxidant quantity and quality. Acai berries, as well as other foods rich in antioxidants, can therefore play a role in a healthy diet, and a healthy diet is usually the key to optimal body composition. But, and I stress, there is no special property of the acai berry that melts off the fat. Furthermore, be careful of being scammed into buying “the Acai Berry diet” or “Acai Berry Detox,” or “AcaiBurn.” Or “Acai Berry edge”… (yada yada yada), all of these, no doubt, offer expensive brand named supplements to get you high school skinny, or a the very least full of energy by processing food more efficiently and boosting the metabolism. The Acai Detox program assures the removal of toxic build up, that is obviously weighing you down. I have even noticed one advert that claims a guaranteed quick weight loss of 20 lbs a week, with no need to exercise. Come on now, if you believe this, then look up the word “gullable” in the dictionary and you may just see your own reflection.

You may question why these preposterous claims are allowed to be made then. Surely their evidence must have some truth. Always keep in mind that over the counter supplements are not regulated by the Food and Drug Administration (FDA) like pharmacological drugs are, and therefore there is more freedom to falsify claims for a huge financial benefit.

Ok, so there are many satisfied customers that use cosmetics and beauty products that contain acai oil in the ingredient list. Any powerhouse of antioxidants when processed and stored long term correctly can preserve the antioxidant effect. The antioxidant levels will remain high and can offer the same neutralization of free radicals in the skins cells to promote high quality body creams, shampoos, etc. Studies show that acai oil may be a safe alternative to other tropical oils used in beauty products.

In summary, eating acai berries and using acai based beauty products can certainly address various health conditions but no more so than any fruit with a high antioxidant content (such as blueberries, cranberries, strawberries, grapes, tomatoes, etc.). Don’t forget the hype on the Hoodia Plant found in Africa a few years ago, or the fat burning potential of grapefruit many decades ago, or even the super quality of pomegrantes from the tropical islands. Today, these words can be replaced with Acai berry, coconut water and Goji fruit. And so the proverbial torch gets passed… as long as there is a new and improved selling edge that offers a good hypothesis for a quick fix, these superhero superfood superfruits and the hype (or rather “hope”) that goes hand in hand with them, will live forever. All of them undoubtedly do offer an individual benefit, but never neglect the power of a well-balanced, rich in color, non-processed diet, with its vital side kick, called exercise.

THE OTHER HALF

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Venice, Florida REVOULTION 3 70.3 Race report ILANA KATZ MS, RD, CSSD

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Last month I posted a 70.3 race report for Amelia Island (DRC sports). I promised to write one for the Venice (rev 3) 70.3 exactly one month later. I have entitled it “the other half” because this was the year that two halves are as best as I can get to one Full. The reason was a good one, his name is Jarro Katz, now 10 months old and stunningly handsome. Yes, he needed more training than me, so signing up for an Ironman triathlon was not a fair decision. If you need to catch up, the first half:

http://192.185.164.20/2374/about-ilana/amelia-island-70-3-race-report-october-2013/

And now for “The other half…”

Venice is a diamond… I cannot exactly say “in the rough” since nothing around there is rough. Well, every diamond has its flaw: I discovered that Venice is actually the shark capital of the world a discovery made BEFORE the big event. It really solidifies what crazy people triathletes are… here are just a fraction of the sharks teeth picked up off the beach after a quick last minute practice swim.

Other highlights the days leading up to the race included beach yoga while observing some playful dolphins break the mirror effect of the smooth waters, and a practice swim where two manatees came to meet and greet… what a WOW moment !!

So now its time for why I was in Venice… Sofa King ready to put this baby to bed. During the Amelia race, I was having premonitions of this very moment – why oh why did I have to be such a hero and sign up for a second half so darn close… I was burned out, under trained as a result, and just not quite into spending most of the day awake, let alone awake physically active enduring an ocean swim, pretty windy 56 mile bike ride and a hellishly hot, all in the sun, (not so fun) half marathon. Oh well…. I was there, and not so square, so the commitment to myself to “just do it” began

SWIM

Nothing to complain about here. The ocean was literally a mirror, the water temp was perfect, and I did not even touch another human being while attempting to get to the end of the swim zone just like them all. I just loved the swim… other than the thought of all those sharks teeth I had collected looked like pink elephants in my subconscious brain activity. Whew, I survived… maybe it was the visual I was enforcing of real live dolphins and manatees rather than remnants of their mouths. I survived, the best part was over, and now its onto business.

BIKE

Having a personal stripper help you get ready is the best way to start off a bike ride. I thank Rev 3 for their strippers, as it is not often they are available in anything less than Ironman distance races. Strippers, for you dirty-minded non-triathletes, are these awesome volunteers that make you lie flat on your back once you get out the ocean, and strip off your wetsuit for you in no way shape or form that you could simulate that action without them. All stripped, and ready to rock and roll. Besides the strippers, I had my very own Sherpas standing next to my transition area filming my entire T1 action. Watching that afterwards really did make me laugh… and no it’s NOT on YouTube… (right, Lauri? RIGHT LAURI???).

The ride was good. I had left my speedometer in transition (by mistake on purpose) so had no idea how fast or slow I was going. All I know is that at times the wind was on my back, and I felt like I was in flight, at other times the wind was in my face, and my curse words were muffled, and there were also times when the wind was crossing left, right and center and my louder curse words were even more muffled… but on average, an almost 19 mph ride felt glorious to my usually-slower-than-that body. That sure is Sofa King fast, right? RIGHT? (I am not asking you, you 24 mph speed racers!!)

RUN

This was the challenge… yep, post Amelia Island race burn out, the only part of my training I actually half-assedly kept up was running, so the pressure was on. I could not let myself down. It was hot as hell by this time, and no shade to be seen for miles and miles. The silver lining is that there was ocean to the left, always a motivating distraction, and a water cannel to the right, with friendly boating people speeding up and down it, giving the runners some envy (I mean entertainment).

I set my gym boss to keep me straight. Yes, the BOSS was commanding 4 minute run and 1 minute walk intervals. I did it… In fact, I managed to stay disciplined the entire half marathon to the intervals even though I felt like I could (and this may be worth recording) run through the minute walks. For anyone that uses intervals as a training method knows how disciplined one needs to be even if you feel like you can run, to actually use those walks to even out ones heart rate. I am a big believer in the Galloway method, and this race, more than any others I have done, proved it once again.

My run was no PR, but it was almost a half hour better than the Amelia one, and that was secretly one of my only goals – negative splits compare to that forgotten first half (Amelia Island).

OVERALL

Well secretly one of my main goals was to finish closer to the 6 hour zone than the 7, and I did it. Furthermore, placing in my age group (ok, it was only 5^th, but considering podium went 5^th deep, I will take it!!) was a huge accomplishment for this sofa king (almost) old girl!!

THINGS I LEARNT IN VENICE

Sharks can have up to 3 000 teeth at any one time, and 30 000 in their lifetime.

Although Manatees are not as pretty as dolphins, they are just as friendly and playful, and it is a lifetime experience to share space in an ocean with such gorgeous creatures.

As much as I hate putting it on, I love my sleeveless wetsuit and even more, I love to have strippers remove it.

Beach yoga is the in yoga style, Nameste!!

The vast variations in climate within one country is fascinating. Went from sunburnt and hot in Florida, to freezing and pining for warmth in Georgia, in less than 3 hours.

I miss my puppy so much when I am taking a puppy momma break….

He misses me more and that warms my heart!! (He wrote me a letter while in Doggie boarding at Dogphoria) – here is the link… it’s a good read, and boy is he a smart (and very handsome) pup!!

http://192.185.164.20/2408/about-ilana/letter-to-my-momma-jarro-katz/

As always, I love the support of my personal sherpas, and in this case amazing, wonderful hosts (Lauri and Bob), Samson and Tee who tagged along to not only enjoy a weekend in Venice, but to help keep me committed to what I signed up for.

Thanks Dogphoria (http://dogphoria.net/) for keeping my boy happy and worn out – he has not woken up yet, since I got him… but its ok, since he cuddles up in my lap and I am in puppy heaven myself.

I also discovered what a sharks tooth looks like – seriously I had no idea they were black, and also had I not found those ones on the beach, I would have had no idea that the finisher medal is actually a sharks tooth (who knows what I would have thought it was – just an odd shape finisher medal, I guess)

And oh yeah, last but not least (since this is a huge part of the reason I do these crazy ventures) is that my SPORTS NUTRITION was perfect. No GI distress, constant hydration and energy, and even a second wind at the last part of both bike and run. If anyone wants the secrets to perfect sports nutrition, message me, or feel free to browse http://192.185.164.20/

Amelia Island 70.3 Race report – October 2013

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So again, I sit here with writer’s block. Sound familiar? To me it is unusual, so I went back and reread my Amelia Island race report from 2011 to reinspire my blogging. And oh boy, was that a totally different experience. (http://192.185.164.20/1574/about-ilana/you-are-as-good-as-your-last-race/ )

Quick recap and comparison

In 2011 Ocean was rough versus 2013 ocean was a pure imitation of a lake
2011 was Dori’s inaugural triathlon. I was able to be an aerodynamic speed racer (well speed racer is relative, but compared to MY other racers, I was a speedracer, ok?) whereas in 2013 speed racer was no longer relative, in fact, no longer related at all…
2011 seemed like I was comfortable in the aerobars whereas 2013 I didn’t go into aero position for half a second.
Granted, Dori had some work done and is now Dorette (aerobars on Dori are gear shifting and functional, on Dorette they are for show as the gear shifters are now on the bull horns (thank the heavens))
2011 I promised my sports doc I would not run due to a stress fracture in my left shin bone, but in 2013 I did not promise anyone anything… I really should have promised someone I would NOT WALK including myself. Too late…
I am 2 years older and 2 years slower BUT 2 years more experienced

Similarities:

it was a gorgeous and perfect day the day of the race both for 2011 and 2013
Apparently there were as many cross winds in 2011 as I seem to have experienced this weekend, however in 2011 I was carefree or in other words, better trained?
I was still SOFA KING doing it !!
Sandbar was still a nightmare, and pretty much killed all feeling in quad muscles both years. This time they didn’t bounce back as quick.
Jelly fish present. I guess Amelia attracts a ton of them, and who could blame them, Amelia is quite the destination.
It was as hot as Hell…

Swim

Fun in the rising sun. Renamed the ocean to LAKE Ferdinando. Slapped the jelly fish silly, although one retaliated with a bit of a sting. No worries, Iron”people” are made of unhurtable tissue.

Bike

Dorette, previously known as Dori, is still my hero… and still remembers her chant “Keep on Swimming… Keep on Swimming” although she has totally lost the Dori persona.

First half felt great. My inner “Speedracer” gleemed. Although he slowly died down as the minutes ticked on, directly proportional to the cross winds flaring up.

Ran out of hydration. You didn’t hear that from me (a sports dietitian expert). For real, it was not my own doing… fluids were few and far between on the course, and this had nothing whatsoever to do with my own drinking problem (the one I suffer with on the bike.) For those of you who do not know me and my non-existent bike skills well, I literally have to stop to refuel – yes, I still suffer from this – note to all the willing bike coaches out there… help me!!

Run

Run? I thought they said RUM. Since when did Amelia have a run? …The previous year I did this same race, it was a big walk, and that had nothing to do with my stress fracture.

Seriously, the first five miles felt like a death trap. At some points I was actually in tears, realizing that I was not really Wonder Woman after all. I am not sure who sewed that “W” onto my PJs, but whoever you are, that is not funny!!

Luckily I got into a rhythm after those first few miles, each one feeling like a marathon in itself. I had my Gym Boss demanding me to give him four and one intervals – but I could not get even close to four minutes without feeling like I had died and gone to hell. It was also THAT hot !!

Something triggered in my mental state at around mile 6… it was my mind holding me back, not my physical ability… And this realization allowed for negative splits. Whew, WW was back!!

Things I have learned from this race

Another two years and two Ironman races added to ones calendar can take its toll.
Not every day is Wonder Woman’s day. Sometimes Superwoman wins (that bitch)
Even the best laid nutrition strategies can go to Hell in a handbasket, even Ilana’s (clients take note: its not always MY fault ;))
Dori still chants “Keep on Swimming” even under the guise of Dorette
Aero position is underrated
I need to add the 0.0 magnet to my car (I have all the other race distances that I have participated in)

I am still SOFA KING proud to be a triathlete that practices what I preach
Practice makes perfect, although we are yet to work out how many practices perfect takes
I need to go back to Mallorca (I did a training camp there that improved my bike skills tremendously, it’s looking like I need a refresher)
Toenails are under-rated
Just keep moving forward as the finish line is always on the horizon
I am adequately trained for next month’s Rev3 70.3 in Florida… NEXT MONTH?? What the %$#$% was I thinking
I know what I was thinking… a new puppy in the house means something else needed more training than myself, so decided to split one full ironman, into two halves. Next month will tell, watch this space for an up and coming race report.

I appreciate the support of friends, family, clients and my students more than they can imagine…

OCTOBER 2013 NEWSLETTER

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All around the world October is recognized as the Breast Cancer Awareness Month. This newsletter is to not only to recognize those who have experiences this tragic disease, but also to show that awareness may lead to prevention, or at least being able to catch it at an early stage.

Unfortunate Facts:

Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States. Cancer also still remains the second leading cause of death in the United States.

The Center for Disease Control and Prevention reports that in 2007, there were 202,694 women diagnosed with breast cancer and 40,598 women died due to breast cancer.

Powerhouse Nutrients:

There have been many studies completed suggesting that the consumption of antioxidants can help prevent or delay the onset of cancer.

Antioxidants are dietary substances that help repair damage in the body or prevent bodily damage.

So what is the relationship between cancer and antioxidants? Well, antioxidants help enhance the immune system, keeping the body strong. Also, these nutrients help prevent oxidation, and assist in the removal of precancerous cells. Be sure to consume foods high in Vitamin A, C, E, and foods that are deep red, orange, and green.

Controversial Research:

Cancer is a topic that seems to stump most scientists at varying aspects. It has been found that high fat diets leading to the development of breast cancer is quite controversial. But is it recommended to have a well balanced, healthy diet to decrease risk factors.

Maintaining a healthy immune system is very important in order for the body to fight tumor cells. Eat healthy for healthy body.

“A clear protective effect of increased exercise was found specifically for breast and colon cancers.”

Tips for Breast Cancer Prevention:

Get your breasts screened regularly. In case you are diagnosed with breast cancer, the doctors can catch it in the early stages.
Make healthy food choices to control your weight and maintain a consistent physical activity regimen.
Avoid using hormone replacement therapy.
Be aware of your family history.
Limit the amount of alcohol you drink. Drink no more than 1 drink per day.

Benefits of Breastfeeding:

It has been proven that there are many benefits to breastfeeding infants due to the antibodies and immunity cells that are passed from the mother to the baby via breast milk.

It has also been shown that breastfeeding for 1 year or more may be associated with a decreased risk for breast and ovarian cancers.

RECIPE SELECTIONS

Especially, for those of us, who has that sweet tooth but wants to keep their desserts unprocessed,

(Compliments from Hungry Girl)

PUMPKIN SMASH (makes 9 servings)

15-oz. can pure pumpkin
12-oz. can evaporated fat-free milk
½ C Eggwhites

½ cup Truvia or Splenda (granulated)
2 tsp. pumpkin pie spice

Combine all ingredients. Pour into a non stick (or use Pam spray) 8” x 8” baking sheet. Bake at 350⁰ for 45 minutes.

65 calories, 0.5g fat, 81mg sodium,

12g carbs, 1g fiber,

7g sugars, 5g protein

ALMOND BUTTER BROWNIES

1 cup almond butter
¾ cup mashed pumpkin

1 egg
1/3 cup honey
1 tsp baking soda

Combine all ingredients. Pour into a non stick (or use Pam spray) 8” x 8” baking sheet. Bake at 350⁰ for 25 minutes. (8 servings)

In a shallow dish, mix all ingredients together, except chicken. Add the chicken, coating all sides. Allow to marinate for at least 15 minutes.

Grill or broil the chicken for 5 minutes per side, or until cooked through.

While chicken is cooking, transfer marinade to 1-quart saucepan. Boil marinade until reduced by half. Serve as a sauce over the chicken.

HUMOUR FOR BREAST EXAM TIME –

By Julia Napier©

For years and years they told me,

Be careful of your breasts.

Don’t ever squeeze o r bruise them.

And give them monthly tests.
So I heeded all their warnings,

And protected them by law.

Guarded them very carefully,

And I always wore my bra.

After 30 years of astute care,

My gyno, Dr. Pruitt,

Said I should get a Mammogram.

“O.K.” I said, ‘let’s do it.”
“Stand up here real close” she said,

(She got my boob in line),

“And tell me when it hurts,” she said,

“Ah yes! Right there, that’s fine.”

She stepped upon a pedal,

I could not believe my eyes!

A plastic plate came slamming down,

My hooter’s in a vise!
My skin was stretched and mangled,

From underneath my chin.

My poor boob was being squashed,

To Swedish Pancake thin.

Excruciating pain I felt,

Within it’s vise-like grip.

A prisoner in this vicious thing,

My poor defenseless tit!
“Take a deep breath” she said to me,

Who does she think she’s kidding?!?

My chest is mashed in her machine,

And woozy I am getting.

“There, that’s good,” I heard her say,

(The room was slowly swaying.)

“Now, let’s have a go at the other one.”

Have mercy, I was praying.
It squeezed me from both up and down,

It squeezed me from both sides.

I’ll bet SHE’S never had this done,

To HER tender little hide.
Next time that they make me do this,

I will request a blindfold.

I have no wish to see again,

My knockers getting steam rolled.
If I had no problem when I came in,

I surely have one now.

If there had been a cyst in there,

It would have gone “ker-pow!”
This machine was created by a man,

Of this, I have no doubt.

I’d like to stick his balls in there,

And see how THEY come out!

Balance Food Choices

CRANBERRIES – NOT JUST FOR THE HOLIDAYS

FITNESS CORNER

Or Embrace some of these ideas:

Healthy Gift Ideas

Recipe Selection for DECEMBER

HOLIDAY FUN FACTS AND FOODS USED IN CELEBRATION

Venice, Florida REVOULTION 3 70.3 Race report ILANA KATZ MS, RD, CSSD

===============================

http://192.185.164.20/2374/about-ilana/amelia-island-70-3-race-report-october-2013/

And now for “The other half…”

Other highlights the days leading up to the race included beach yoga while observing some playful dolphins break the mirror effect of the smooth waters, and a practice swim where two manatees came to meet and greet… what a WOW moment !!

SWIM

BIKE

RUN

My run was no PR, but it was almost a half hour better than the Amelia one, and that was secretly one of my only goals – negative splits compare to that forgotten first half (Amelia Island).

OVERALL

Well secretly one of my main goals was to finish closer to the 6 hour zone than the 7, and I did it. Furthermore, placing in my age group (ok, it was only 5th, but considering podium went 5th deep, I will take it!!) was a huge accomplishment for this sofa king (almost) old girl!!

THINGS I LEARNT IN VENICE

Sharks can have up to 3 000 teeth at any one time, and 30 000 in their lifetime.

Although Manatees are not as pretty as dolphins, they are just as friendly and playful, and it is a lifetime experience to share space in an ocean with such gorgeous creatures.

As much as I hate putting it on, I love my sleeveless wetsuit and even more, I love to have strippers remove it.

Beach yoga is the in yoga style, Nameste!!

The vast variations in climate within one country is fascinating. Went from sunburnt and hot in Florida, to freezing and pining for warmth in Georgia, in less than 3 hours.

I miss my puppy so much when I am taking a puppy momma break….

He misses me more and that warms my heart!! (He wrote me a letter while in Doggie boarding at Dogphoria) – here is the link… it’s a good read, and boy is he a smart (and very handsome) pup!!

http://192.185.164.20/2408/about-ilana/letter-to-my-momma-jarro-katz/

As always, I love the support of my personal sherpas, and in this case amazing, wonderful hosts (Lauri and Bob), Samson and Tee who tagged along to not only enjoy a weekend in Venice, but to help keep me committed to what I signed up for.

Thanks Dogphoria (http://dogphoria.net/) for keeping my boy happy and worn out – he has not woken up yet, since I got him… but its ok, since he cuddles up in my lap and I am in puppy heaven myself.

Quick recap and comparison

In 2011 Ocean was rough versus 2013 ocean was a pure imitation of a lake

2011 was Dori’s inaugural triathlon. I was able to be an aerodynamic speed racer (well speed racer is relative, but compared to MY other racers, I was a speedracer, ok?) whereas in 2013 speed racer was no longer relative, in fact, no longer related at all…

2011 seemed like I was comfortable in the aerobars whereas 2013 I didn’t go into aero position for half a second.

Granted, Dori had some work done and is now Dorette (aerobars on Dori are gear shifting and functional, on Dorette they are for show as the gear shifters are now on the bull horns (thank the heavens))

2011 I promised my sports doc I would not run due to a stress fracture in my left shin bone, but in 2013 I did not promise anyone anything… I really should have promised someone I would NOT WALK including myself. Too late…

I am 2 years older and 2 years slower BUT 2 years more experienced

Similarities:

it was a gorgeous and perfect day the day of the race both for 2011 and 2013

Apparently there were as many cross winds in 2011 as I seem to have experienced this weekend, however in 2011 I was carefree or in other words, better trained?

I was still SOFA KING doing it !!

Sandbar was still a nightmare, and pretty much killed all feeling in quad muscles both years. This time they didn’t bounce back as quick.

Jelly fish present. I guess Amelia attracts a ton of them, and who could blame them, Amelia is quite the destination.

It was as hot as Hell…

Swim

Fun in the rising sun. Renamed the ocean to LAKE Ferdinando. Slapped the jelly fish silly, although one retaliated with a bit of a sting. No worries, Iron”people” are made of unhurtable tissue.

Bike

Dorette, previously known as Dori, is still my hero… and still remembers her chant “Keep on Swimming… Keep on Swimming” although she has totally lost the Dori persona.

First half felt great. My inner “Speedracer” gleemed. Although he slowly died down as the minutes ticked on, directly proportional to the cross winds flaring up.

Run

Run? I thought they said RUM. Since when did Amelia have a run? …The previous year I did this same race, it was a big walk, and that had nothing to do with my stress fracture.

Seriously, the first five miles felt like a death trap. At some points I was actually in tears, realizing that I was not really Wonder Woman after all. I am not sure who sewed that “W” onto my PJs, but whoever you are, that is not funny!!

Luckily I got into a rhythm after those first few miles, each one feeling like a marathon in itself. I had my Gym Boss demanding me to give him four and one intervals – but I could not get even close to four minutes without feeling like I had died and gone to hell. It was also THAT hot !!

Something triggered in my mental state at around mile 6… it was my mind holding me back, not my physical ability… And this realization allowed for negative splits. Whew, WW was back!!

Things I have learned from this race

Another two years and two Ironman races added to ones calendar can take its toll.

Not every day is Wonder Woman’s day. Sometimes Superwoman wins (that bitch)

Even the best laid nutrition strategies can go to Hell in a handbasket, even Ilana’s (clients take note: its not always MY fault ;))

Dori still chants “Keep on Swimming” even under the guise of Dorette

Aero position is underrated

I need to add the 0.0 magnet to my car (I have all the other race distances that I have participated in)

I am still SOFA KING proud to be a triathlete that practices what I preach

Practice makes perfect, although we are yet to work out how many practices perfect takes

I need to go back to Mallorca (I did a training camp there that improved my bike skills tremendously, it’s looking like I need a refresher)

Toenails are under-rated

Just keep moving forward as the finish line is always on the horizon

I am adequately trained for next month’s Rev3 70.3 in Florida… NEXT MONTH?? What the %$#$% was I thinking

I know what I was thinking… a new puppy in the house means something else needed more training than myself, so decided to split one full ironman, into two halves. Next month will tell, watch this space for an up and coming race report.

I appreciate the support of friends, family, clients and my students more than they can imagine…

Powerhouse Nutrients:

Tips for Breast Cancer Prevention:

Benefits of Breastfeeding:

RECIPE SELECTIONS

HUMOUR FOR BREAST EXAM TIME –

Well secretly one of my main goals was to finish closer to the 6 hour zone than the 7, and I did it. Furthermore, placing in my age group (ok, it was only 5^th, but considering podium went 5^th deep, I will take it!!) was a huge accomplishment for this sofa king (almost) old girl!!