Emotional Eating: Awareness and Control

Ilana Katz MS, RD, CSSD Emotional (or stress) eating has always been a hot topic, mainly because one can find themselves turning to the pantry or fridge for a source of comfort, even though the appetite stimulant hormones are not active. How it can be controlled, comes with an understanding of what it is and why it happens and then developing an appropriate strategy on how it can be controlled. Recognizing signs of emotional eating may seem obvious, like feelings of stress, anger, or sadness drives you to eat.  Underlying […]

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IMPORTANCE OF HYDRATION

Ilana Katz MS, RD, CSSD With the Summer heat and humidity, comes the importance of refreshing hydration knowledge and deployment.  Although it is important all year around, physiologically neglecting to keep up good hydration practice can result in more dire consequences in the summer months.  Remember that hydration is not simply the intake of water, but strategy should include the optimal balance of electrolytes.  This article is a reminder to focus on pre workout daily hydration strategies, as well as replenishing what is lost during a sweat workout, and how […]

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Miraculous Magnesium

The USA has the highest rate of dairy consumption, yet it also has the highest rate of osteoporosis. Does this not seem preposterous? It was this observation that got me reanalyzing some metabolic pathways involving calcium. During this research, I also noticed a high percentage of my clients that report calcium supplementation recommended by their doctors. I certainly agree that calcium supplementation has its place in our diet, but only if calcium sources are limited. How I arrived at this premise is described here, and it involves a trace mineral […]

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THE KETO DEBATE FOR WEIGHT LOSS

Ilana Katz MS, RD CSSD I recently revisited a movie “Sleeper” (Woody Allen) since there was something interesting in the concept about a man waking up after a 200 year sleep. Recommendations for weight loss looks very different in that 200 year gap.   On awakening, the sleeper finds that not only are deep fried foods good for weight loss, they are also considered healthy.  An AHA moment. perhaps? Are we in a movie? Covid may make it feel this way, but weight-loss these days has a movie-like feel to it […]

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Change Nothing and Nothing Changes        

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 […]

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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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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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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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JANUARY 2023 NEWSLETTER

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 […]

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October Newsletter

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.   […]

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