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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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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Culinary herbs and spices : Can they interact with your medicine?

Ilana Katz MS, RD, CSSD One of the major responsibilities a dietitian/nutritionist may have is to analyze an individual’s intake and ensure most appropriate and healthy solutions to goals and needs. For people who regularly take medications, even over the counter products, this can become quite challenging.  So then, can some ingredients in various dishes have a pharmalogical interaction? Specific examples best defines what a pharmalogical interaction is:  Combining a statin drug (most likely prescribed to lower cholesterol) and  a daily dose of grapefruit juice may likely cause too much […]

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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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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 […]

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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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M.O.D – meal plan of the day!! CHALLENGE!!

Green monster shake  recovery after a morning work out  (made with vanilla protein powder, 1 c spinach, 1/2 banana, 1/2 c pineapple, and ice and water) mid morn – greek yogurt, lunch: grilled chicken on big salad (lots of veggies, oil and vinegar), 2 hs after lunch: 13 Mary’s gone crackers and 2 Tbsp hummus. mid aft2:  apple and 14 almonds Dinner: stir fry veggies and egg whites, serve over 1/2C  cooked quinoa.

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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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