The number one complaint about keeping a food journal is that it is too much work for your busy schedule or that it makes you think more about food. Both of these are probably true. In the beginning, however, driving a car was a lot of effort. Eventually it became second nature and now you can probably drive while eating. By using either of these tools you can also update your food journal while in your car. (not while driving of course ) Keeping a food journal will help you […]
Viscous Cycle of Binge Eating and Depression
Ilana Katz MS, RD, CSSD What may feel good in the moment, may lead to chronic depression – something that we may all be dealing with in regards to our current pandemic. Stress, boredom, frustration are all emotional triggers that can lead to comfort foods. Comfort foods are more likely to be laden with fat, salt and sugar which can temporarily satisfy an emotional need, it can have longer-term effects on both physical and mental health. In short, binge-eating can create a cycle of eating and depression. Awareness, mindfulness and […]
STRATEGIZING FOR HYDRATION
ILANA KATZ MS, RD, CSSD Remaining hydrated is a key element to optimal performance. Even a 1-2% drop in body weight due to fluid loss can drastically affect endurance. As a sports nutritionist, I train many athletes to be aware of the importance of hydration. However, to simply have the fluid available is no good if it is not consumed. So although this topic may be a tangent to sports nutrition itself, it may offer some great tips, particularly beginners who may either struggle with balance on the bike, or […]
Coconut Oil: a healthy fat and a personal care additive
Ilana Katz MS, RD, CSSD Based on new interest in healthy fats, I have been asked my opinion on coconut oils more than anything else in the recent past. Most of the confusion arises based on its high level of saturation as a fat. When I was a dietetic student in the late 1990’s, the one of the facts that stayed with me is that coconut oil is one the most naturally saturated in fat sources that exists (as high as 90% actually). Therefore, how is it possibly a good […]
CORONA VIRUS – NUTRITIONALLY SPEAKING!
In all this craziness we are all experiencing together, there is certainly a reminder of how valuable good health and immunity is. Who (W.H.O, haha, no pun intended) would have dreamed that in 2020 instead of flying around in hovercrafts we are teaching eachother how to wash our hands. We are also constantly being reminded of how regular exercise and healthy eating is of immense importance and I bet I am preaching to a group that are on overdrive in that regard. Many of us may be thrown into […]
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 […]
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 […]
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 […]
