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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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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Make Weight Loss for Your Overweight Child a Family Affair

Obesity can be a huge obstacle in a child’s development, both physically and emotionally. Children suffering from obesity can experience isolation, bullying, or poor self-image in their relationship with their peers. This can also be a fundamental detriment to a child’s ability to maintain a strong and healthy relationship with their family. Because of the emotional, physical, and familial on the line, making your child’s weight loss a family project is not only a good idea, it is nearly critical to your success.  This guide will help you get both […]

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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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MAY 2018 NEWSLETTER

  Spring is in the air…  baseball fans are excited about the new season, all the teams have just completed their spring ball and have begun their regular season. Now the games count. Hopefully the previous newsletters have you transitioning into a good groove.  And like baseball, I hope you are in “full swing” to a newer and better you.  Now the pre summer plans count !! Spring also translates to allergy season, so first tip of the month: How to Keep Your Immune System Strong   In 2013, over […]

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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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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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