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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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 […]

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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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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 […]

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W.O,D – Ilana’s Challenge!

Elliptical, treadmill and stationary bike rotation – 45 minute work out (starts with treadmill, then elliptical, and ends with bike)   Treadmill:  20 straight minutes. Form: long strides and squeeze glutes at end of each stride. Min 0 – 10: set at a pace of ~ 4.0 at 0% grade. Min 10 – 20: 12% grade and pace at ~ 3.5, maintaining stride form   Elliptical:  15 minutes. set program that is most like a consistent running stride. Set level (resistance) at moderate (should be about 160 – 180 strides […]

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Treadmill intervals and cross training

(30 minute intense work out) This interval training involves alternating between walking, lunging (off the treadmill), and running, with increasing grades Mins                Action             Grade              (Speed) 0 – 2                walk                2%                   3.5 2 – 3                lunges 3 – 5                run                   2%                   6.5 5 – 7                 walk                5%                   3.5 7 – 8                lunges 8 – 10              run                   5%                   6.5 10 – 12            walk                28%                 3.5 12 – 13            lunges 13 – 15            run                   8%                   6.5 15 – 17            walk                10%                 3.5 17 – 18            lunges 18 – 20            run                   10%                 6.5 20 […]

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RECIPE TO SHARE: Grill Pan Chicken with Fiery Mango-Ginger Salsa

Grill Pan Chicken with Fiery Mango-Ginger Salsa (4 servings) Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content but nothing lost on taste. Ingredients: 4 boneless, skinless chicken breast halves (~ 4oz each) 1 Tbsp olive oil 1 tsp curry powder 1 tsp brown sugar ½ tsp coarsely ground black pepper ¼ tsp salt 1 lemon cut into 4 wedges Olive or canola oil spray Salsa: 2 cups finely chopped mango 3 Tbsp chopped fresh mint leaves 2 tsp fresh ginger, grated […]

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W.O.D – Cardio and Strength Challenge

Run for 5 minutes to warm up (about half mile) Box jumps  (16 “ box  /  3 reps  / 10 secs rest)  5 sets Box jumps  (18” / 5 reps / 10 secs rest) 7 sets Box jumps  (20” / 3 reps / 10 secs ) 9 sets Lunges ( jump lunge with hands at side)  10 reps ea leg Step over side lunges ( 16 “ box /12 reps each leg)  4 sets Walking lunges –  50 feet – 2 sets Walking lunges w/ glute kickback  30 feet  – […]

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Recipe to share – fun, healthy sweet option!

Pumpkin smash  (makes 9 servings) PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein — POINTS® value 1* Ingredients: One 15-oz. can pure pumpkin One 12-oz. can evaporated fat-free milk 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 3/4 cup Splenda No Calorie Sweetener (granulated) 2 tsp. pumpkin pie spice Directions: Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8″ X 8″ works well) sprayed lightly […]

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