Bone Injury in Athletes with Inadequate Calcium Intake

A Personal reflection! As many of my friends and clients know, I have been dealing with a broken finger on my left hand. I have had multiple surgeries, the last being at end of 2017. Not happy with the result. First words from orthopedics mouth were my bones are in a disastrous state. Really, me, fitness model (well almost, right, lol), nutrition expert (we all know what that means, right?) and even “the professor.”   Well, needless to say, pain and bone issues are persistent. My checklist of appropriate solutions has […]

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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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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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FAST FOOD RULES !!

Ilana Katz MS, RD, CSSD Most clients arrive with conditions. The one I find the most obvious and demanding is that we are all busy. Whether it is running around for business meetings, carpooling for kids, errands, errands and more errands, it seems like living out the car tends to prioritize cooking in the kitchen. Statistically it is reported that at least 25% of all Americans eat fast food every day and there are more than 300 000 fast food restaurants to choose from country wide. Sadly, eating on the […]

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How to Form Lifestyle Habits

Ilana Katz MS, RD, CSSD Challenges are embraced, and once decided upon require the extra effort to ensure getting to the finish line. Does your resolve weaken before success? Do you risk stalling?  Do you focus on outcome instead of process? Do you consider yourself an “all-or-nothing” individual?  If you answer “yes” to either of these two questions, you may need to make more of your efforts habit-forming rather than forced.  Athletes who are consistent with good habits are the most successful. Athletes, or anyone for that matter, sustain momentum […]

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Hyponatremia: Signs, Symptoms and Warnings

Ilana Katz MS, RD, CSSD Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the […]

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NEED AN OIL CHANGE

Ilana Katz MS, RD, CSSD There has been much debate about the healthiness of different oils in the nutrition media lately. With the boost on research and essential fats, oils, some of which do offer the good source of fat to our daily intake needs some analysis.  The reason why I want to blog on this is although many have been deemed healthy, depending on whether you use them for cooking or not, may change their chemistry. In other words, heating various oil sources can create free radicals which in […]

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Ways to use Whey

Whey protein is typically known amongst the work out crowds as a lean muscle recovery protein. It works hand in hand with the breakdown of muscle during the work out to rebuild and repair those muscle fibers. However, whey also has its place in a regular healthy diet for similar reasons: it can be a nutritional and complete source of all amino acids, and not necessarily only for athletes. The most common use for whey is making protein shakes/smoothies however whey can also be incorporated in any overall health plan […]

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Hyponatremia: Signs, Symptoms and Warnings

Ilana Katz MS, RD, CSSD Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the […]

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June 2018 Newsletter

June is Fresh Fruit & Vegetable Month! Therefore, this newsletter is about why fruits and vegetables are so important and the recommended amount to eat. A great way to find organic, fresh and colorful produce, is visiting a Farmer’s Market. Stay tuned to find helpful links to find your nearest farmer’s market. Lastly, who doesn’t love a good salad? Hopefully you will love the recipe of the month, a simple but adventurous, nutritious and delicious hearty salad. Why Fruits and Vegetables? These inspiring foods: ¨Are full of vitamins and minerals […]

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