MAY NEWSLETTER 2023

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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% of Americans turned to nutraceuticals for help to boost the immune system. As believed by Nutritionists, the number 1 reason why people get ill is due to a poor diet.

Here are some immune boosting properties found In eating everyday foods:

  • Vitamin C (OJ – immune booster)
  • Probiotics (yogurt – healthy bacteria)
  • Mushrooms (selenium – antioxidant)
  • High fiber grains (antimicrobial capabilities)
  • Vit E (for antibodies)
  • Zinc (beef & beans – white blood cell production)
  • Garlic (antil-viral/bacterial/fungal)
  • Omega 3 fatty acids (fatty fish – reduce inflammation).

 

SMART SNACKING

When you’re hungry between meals, choose a high-fiber snack, such as a small handful of fiber-rich nuts or whole fruits, such as apples, oranges, plums, or bananas.

Healthy snacking is good for your body. It keeps your metabolism high and provides vitamins and minerals to keep you strong.

CRAVING SOMETHING SWEET?

When you go to the store, stock up on different fruits to keep your fruit bowl full.

10 Tips that $ave You Cash-o-la

Next time you plan on doing some grocery shopping, incorporate some of these ideas into your routine to help keep your money where it belongs….in your pockets!

1 . Make a Shopping list

  1. Check Expiration Dates of Your Food
  2. Pack Sack lunch (1-3/week)
  3. Avoid shopping when hungry
  4. Purchase Store Brands
  5. Minimize purchase of convenience foods
  6. Shop the Specials
  7. Eliminate Impulse Buys
  8. Maximize Your Coupons
  9. Staple Food Stock-Up

 

Delectable Wraps

Tired of the same old lunches…try some of these refreshingly healthy wrap ideas:

  • Sliced turkey breast, avocado, tomato, mixed salad greens,  mayonnaise, Dijon mustard
  • Shredded chicken, tomato, fresh basil, mayonnaise, lettuce
  • Tomato, sliced mozzarella, roasted peppers, pesto, arugula
  • Hummus, roasted vegetables (try peppers, onions, zucchini, and eggplant)
  • Grilled chicken, hot sauce, celery leaves, lettuce, blue cheese dressing

REMEMBER: Try to use natural mayonnaise made with Omega 3 fatty acids versus saturated or trans fats (read the label), and don’t overdo it on the low-nutrient dense condiments!

Eat Strong!

Ilana

 

 

 

Make Weight Loss for Your Overweight Child a Family Affair

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farmerObesity 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 your child and your family in shape.

Kids can be very competitive. Whether they are competing with a sibling for rights to the front seat or battling it out with a friend in a video game, children, like adults want to feel the thrill of victory. One way to help them feel enthusiasm and zeal, instead of rebellion at the prospect of losing weight is to create a family competition. This way it will be about family goals and the child doesn’t feel isolated by their obesity. Since other members of your family may not need to lose weight, find goals and projects that they can work on in order to make this a true competition.

The Keys to Success

  • Get everyone involved in the competition.

For example, if one child needs to improve their grades in math, make it a daily objective for that child to focus on practicing and studying different math exercises and practice tests, in addition to regular homework. A goal such as this, long term and focused, will be a perfect correlation for a child struggling to lose weight. For, as one child is exercising, the same time frame can be utilized for the other child to study.

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This helps take away some of the pressure and focus, real or imagined, the teen might feel weighing upon them. Many people, not just children, feel as if others are often focused negatively on their bodies when they are overweight. This belief can be a psychological obstacle you can easily eliminate for them. Plus, the need to study is an actual and necessary need. Not just busy work. And the educational benefits create an equal importance in terms of emotional reward for the sibling.

  • Make the reward a bonus, so that the child doesn’t feel punished if he or she fails to meet the goal in the appointed time frame.  If your child is unable to reach his goal completely, it is important that he or she doesn’t feel devastated. After all, any weight loss is a huge step in the right direction. Allowing the child to feel like a failure because they somehow fell short of the ultimate goal is like taking a giant step backward over a cliff and freefalling. In fact, your child may ultimately feel as if he or she never wants to try to lose weight again. Or worst,  go on an unhealthy binge.
Atlanta Nutritionist – Ilana Katz – can ensure your family is on the road to success with weight loss.

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April 2023 Newsletter

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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 sugars in berries support the immune system in fighting cold and flu.

Also, this month has a special week- 18th-24th- which is “Turn off your T.V. week”. Are you ready for the challenge? We can help.

The Garden:

  • What do you need to know to have a successful and healthy garden? Follow these tips and you will be well on your way!
  • Finding the right high quality seeds or buy plants and not bother with the seeds.
  • If using seeds you will need starter trays. These can be purchased fairly cheap at your local walmart Buy good mixture of dirt and fertilizer to start in the trays. Plant 2-3 in each separate once big. Keep moist.
  • Don’t put anything in ground until after last frost. Growing seeds indoors until they are ready to plant outside when the season is right. Always give plenty of sunlight.
  • Turn ground over using a hoe, roots from grass and weeds removed.
  • Take hoe, plants and water. Pull the dirt back to leave a whole big enough to cover the roots and some of the stem. Plant in rolls all the way across and then water well.

Good Luck and Enjoy!

 

CHALLENGE – Turn Off the Noise!

No T.V., now what?                             

Regardless of what role the television serves in your life, whether it is a part-time “babysitter”, your primary form of relaxation, or just a form of entertainment, it can be a very freeing experience to unplug for an entire week.

Here are some suggestions to fully embrace the t.v. vacation.

  • Reacquaint with a friend or family member you haven’t spoke with in a while.
  • Relax outside with a good book, magazine, Suduko, journal, or any other activity you like. Try it with a glass of red wine and some music.
  • Go for a walk with the kids or dog or yourself!
  • Try out a yoga or spin class. Or sign up for dancing lessons.
  • On day one, brainstorm a “buck-list” for yourself, really consider what your interests are or what you have always wanted to try, even if you are scared to.

Now is the time to DO IT! You have a week, don’t waste it.

 

HEALTHY CRACKERS!!

Ever get confused or lost when trying to pick out the best whole grain cracker? You’re not alone! Manufacturers can use a variety of words to make you think the product is better than it is.

Here’s how to tell the good from the bad.

  • Be skeptical of buzzwords: “multigrain” and “stone- ground” are not synonymous with “whole grain.” And it may say “contains whole grain” or “made with whole grain” which does not mean it’s 100% whole grain.
  • Read labels for the first ingredient: Look for whole wheat or other whole grain as the first second ingredient.
  • Check sodium: Even healthy crackers can be high in sodium.
  • Careful of fat loading traps: like cheese or sour cream dips. Try a bean dip or salsa instead. Or use very sparingly and only once in a while as a treat.

One of my favorites is Mary’s Gone CrackersT – if yo have not discovered those, its worth a try. They are in most grocery stores and online, made from quinoa, flax seeds, pumpkin, sesame and other seeds with a variety of savoury flavors.

RECIPE OF THE MONTH

Vegetable Kabobs with Marinade

Marinade:

1/2 c. oil,

2 T lemon juice,

2 T soy sauce,

2 tsp Worcestershire sauce,

1 lg crushed garlic clove,

2 tsp oregano, 2 tsp savory,

1/2 tsp rosemary,

2 tsp basil

Vegetables:

12 new potatoes (steamed 15 minutes before marinating),

1 red pepper (cut 1 1/2 inch squares)

1 yellow or green pepper (cut 1 1/2 inch squares),

12 mushrooms (cut in half),

4 sm zucchini (cut 3/4 inch)

12 artichoke hearts, sm. eggplant, cubed (peel, salt and let sit 1/2 hour. Rinse and pat dry, then marinate).

Prepare eggplant and potatoes. Cut rest of vegetables, put in a container. Marinade all vegetables minimum 1 hour. Thread on skewers grill 15-25 min. 8 servings.

NOW THERE IS REASON TO USE YOUR VEGETABLE GARDEN!!!

 

Wishing y’all a healthy month!

Change Nothing and Nothing Changes        

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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 positive change within a new structure.

A typical observation among my clients is that those who eat the least away from home get the best results.  And just like that, we are forced to eat mostly at home. No better time than now to make an optimal shopping list, to have the right things available and to plot out the day knowing what and when to eat, with appropriate portion control.  The flip-side to this coin is stress and emotional (or mindless) eating especially because there is a stash of food to choose from.  Upfront commitment to yourself can get you through the challenge of mindless eating (just as described in previous article on this topic.)

Some ways to commit upfront:

  • Spend 5 minutes in the morning being conscious of how the day is unfolding.
  • Keep a log, populating it ahead of time with the good foods available and the macronutrient combinations that are best and the times in the day you plan on having a nutrient break.
  • Update the log with a checkbox as those pre-plans become behaviours
  • And if you have some time in your week, pick a few hours to pre-prep food and have ready-made, home cooked food on hand before you feel yourself procrastinating.
  • Planning reduces failure and if a grocery list is the least toward planning that you do, you are already ahead of the game (do not shop mindlessly, just as you do not want to eat mindlessly.)

Another typical scenario is the challenge of travel when it comes to controlling accessibility to optimal nutrition. Most travel has also been put on hold, so for those typical travelers, you are in a position to capitalize on getting to the bottom of what your travel challenges really are. This may be a great time to make a commitment to the particular meal plan that works best for you and your goals. Once you are back into a regular routine (whatever that may mean) those habits formed now will have taught you very valuable lessons, such as:

  • What you do at home can be fairly simulated when on the road, with some self-commitment and willpower and some thoughtful planning.
  • It may supply a realization that typica travel meals do not have to be viewed as having no choice when on the road.
  • Learning how not to justify that with travel comes that sense of “there is no choice” or that “it is vacation,” so everything else goes by the wayside.
    • At the end of the day, there is always a choice, even if you are being wined and dined by potential business clients
    • Vacation time can be just as rewarding, if not more rewarding, when intake is controlled. In other words, just because it may be vacation, it does not have to be free for all against set objective goals

Other changes we have currently been forced into with social distancing has reduced our access to fitness equipment, group classes, social rides, runs, training opportunities. The greatness in this is the social media sharing I have seen in bringing our fit community together. Many fitness facilities are posting “do it at home” sessions to follow, with an encouragement to share these at a distance.  The sense of “team” and camaraderie-ship can actually feel stronger. Taking advantage of doing something different in your daily routine is more opportunistic than ever. Commit to do something new everyday:

All of these can trick your typical metabolism behavior into digging into fat stores again because it is different to your current adaptations

  • If you are typically a cardio-junkie, swap workouts to focus on strength and balance
  • If you have never attempted a yoga class, try one now – you may even become addicted
  • Join a social distancing fitness group. There are so many now, whether it is sharing on social media, or your local fitness facility is offering one, or even pull out some old DVDs that have not been viewed in ages; we all have these, such as Spinervals, Insanity by Beachbody, or P90X series (golden oldies… BTW P90X has an awesome yoga workout.)
  • If you belong to a triclub or running group, check out what they may be doing. I know Atlanta Triathlon Club is implementing daily challenges that are rendering even there best athletes sore in places they forgot they have muscles.

In conclusion:

One of my favourite sayings is “change nothing and nothing changes” and now there is no better time to prove this right… you are forced into change, capitalize on it for your personal nutrition and fitness goals and share it, so the inspiration can be spread.

Triathlete Nutrition Plan: For Your Skin?

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As triathletes we are constantly abusing our skin with hours in chlorine filled pools and hours of sweating in the hot sun.  We KNOW you are diligent with the sunscreen but what else can you do to protect and improve your skin?

While sunscreen, beauty creams, microdermabrasions and other high priced spa treatments for skincare are all good, they are not the only way to keep your skin vibrant and constantly younger looking. Similar to your heart, your skin is another organ in the body that requires good nutrition for its upkeep. In fact, it’s the largest organ and although it’s an external one, its care comes from the inside.

The top skin care nutrients include:

  • WATER:

Hydration is essential for maintaining strong and vibrant skin, improving its main function as a protective barrier to the rest of the body. Water alone can give you  a more younger, radiant and blemish free look.

  • LYCOPENE:

UV rays penetrate skin, even through the best sunscreens available, causing cellular and tissue damage, increasing premature aging and the risk of skin cancer. Scientifically based evidence exists to show that the antioxidants in lycopene (found in tomatoes) protect the skin’s inner layers from harmful UV exposure.

  • ESSENTIAL FATS:

Omega 3 fatty acids are required by every cell in the body, including every cell in the skin, for flexibility and function. It is important to ensure omega 3’s are a part of  your diet, because the body cannot make them. Essential fats are found in flaxseed meal, chai seeds, hemp seeds, kiwi fruit and black raspberry and many fish sources such as salmon, tuna, mahi mahi, etc.

  • VITAMIN A:

Not only does vitamin A have antioxidant capabilities but it also has specific functioning in the skin’s repairing and inflammation processes. Good sources of vitamin A include carrots, sweet potato, pumpkin, melons, spinach and organ meats, such as liver.

  • VITAMIN B:

While many vitamins offer antioxidants and other benefits to the skin, like Vitamin A, vitamin B has specific functionality in the skin for repair and healing. Good sources of vitamin B are red meat, potatoes, bananas, lentils, chile peppers, tempeh, beans, nutritional yeast, brewer’s yeast, and molasses.

The worst substance for your skin:

NICOTINE:

It causes the skin’s blood vessels to narrow and thus impairs blood flow to the skin, resulting in decreased oxygen and vital nutrients,  thus accelerating the aging process. Nicotine further damages collagen and elastin, reducing the elasticity and skin strength.

Don’t forget to include regular exercise to compliment these results. Regular exercise can reduce weight fluctuations which reduce the skin’s elasticity. Exercise also increases circulation enhancing delivery of vital nutrient to the skin and removal of damaging toxins. Furthermore, exercise is known to reduce stress and reduced stress means less hormonal flair ups often evident in the skin.

Increasing the best and reducing the worst nutrients and substances for your skin can improve luster and vitality.