Go with your Gut   –   GI Distress from a different perspective

Ilana Katz MS, RD, CSSD Since a big part of my work with athletes involves reducing the risk of Gastrointestinal (GI) distress I thought a different perspective of the GI environment and how to nurture it would be rather informative.  The organisms and their metabolic processes themselves, the majority of which live in the colon, are referred to as microbiome and they dramatically effect human health in general, not just for athletism. The microbiome is made up of trillions of microorganisms ranging between bacteria, fungi, viruses, and others., all of […]

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Triathlete Nutrition Plan: For Your Skin?

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?

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POWER MUFFINS

Another great muffin recipe from my sports nutrition kitchen:   FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1%  3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]

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POWER MUFFINS

Another great muffin recipe from my sports nutrition kitchen:   FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1%  3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]

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FUEL YOUR WORKOUTS!!

Did you know that most recreational athletes that sign up for an endurance endeavor with a main goal for weight loss, are in fact flabbergasted that even with the increased physical activity, weight loss does not come easy, in fact many even gain weight. There are a number of reasons for this: 1. the positive reason is because the new athlete may be losing fat, but gaining muscle fiber. Muscle being denser than fat, offsets the scale from budging, but the athlete is getting leaner… HOWEVER, this is not the […]

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Holiday Season Survival Guide for Athletes (and others!)

A depressing holiday statistic: the average person gains 6-10 pounds between Halloween and New Year. Here is our tried and true action plan to beat the odds this year!

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TRI-COACHING AND NUTRITION PLANS

Any triathletes doing late season races? Are you looking for a reasonably priced coach, with a sports nutrition background? I am offering race packages including long training day, taper week/carbo load plans, and race day nutrition with options to include weekly nutrition plans: Coaching plans with nutrition as an optional add on:  coaching plans for less than $40 per week 24 weeks customized plans:  $850 (Optional add on: Overall nutrition analysis and weekly meal planning inclusion:  $65/week). 20 week customized plans: $725 (Optional add on: Overall nutrition analysis and daily […]

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FUEL SAFE ZONE

protein cookies 1 c (4 scoops) vanilla whey protein powder 1 c almond flour 1 c almond butter 1½ c unsweet applesauce 1 tsp vanilla extract 1 tsp baking soda ½ tsp salt sweetener optional, and for taste: Recommend to use a stevia based one and about 1 Tbsp is perfect amount for the recipe. Mix all ingredients together in a bowl. Use as a batter and shape into cookie size on a baking sheet (3″ diameter, can roll into a ball and press slightly down to flatten). Bake at 350 […]

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RESOLVING TO BE A BETTER TRIATHLETE

Ilana Katz MS, RD, CSSD (a partner in crime) Just the other day I was pleased to see a whole bunch of 5:00am-ers waiting for the gym doors to open. The regulars were there too, most of them with their eye roll to one another (translation: “these new folk will be gone before the next cold days emerges”). According to Time.Com. the most broken resolutions are related to diet and exercise.  So why then do people keep making the same resolutions and breaking them year after year? More importantly, what […]

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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% […]

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