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 […]
Guide to Holiday Season Survival
Ilana Katz MS, RD, CSSD The difference in energy expenditure between a day off exercise and even an easy exercise day can be enormous. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure. Remain Accountable to Optimal Weight. Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all-out excuse. After all, it’s a holiday, not a holimonth. Plan […]
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 […]
Beat the Heat with a Watermelon Treat
Watermelon – not just for seed spitting. Not only is watermelon is a favorite summer food selection and barbeque closer, it is equally beneficial to health. The antioxidant lycopene is a chemical found in plants that gives certain foods (watermelon, tomatoes, red grapefruit, and guava) their red color. Part of the large class of plant compounds called carotenoids, which help protect and preserve body cells from oxidation and damage, lycopene may reduce one’s risk of various cancers, particularly prostate cancer. Watermelon is also a good source of antioxidants, that work […]
Planning Your Meals
In my practice, I find the biggest roadblock to weight loss success is that people do not take the time to plan their day as far as eating goes. So they either wait for meal times, or until they are hungry, and then just see what is convenient to grab. This sets you up to either not eat enough during the day, or gorge on whatever is available, or just get the most convenient food which is more than likely prepackaged and processed. If you take a few moments in […]
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 […]
