Summer is in full swing by now… and although 2020 has certainly come with its fair share of challenges, there are some great nutritional benefits to be had in all the Summer produce. What better time is there to be healthy and work on optimal body composition goals? Foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise. THE SEASON FOR HEALTH Fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. It is […]
July 2023 NEWSLETTER
There is not a more American month of the Year than July, and it is synonymous with outdoor parties, fireworks and good times. The French also celebrate their own revelation this month on Bastille Day and let’s not forget the Italians as they gave us Lasagna. Have a happy Independence day – here some fun tidbits to keep in mind for July ILANA =================================================================================== Bastille Day Picnic Bastille day is a celebration in France similar to our fourth of July. So why not enjoy the beautiful summer […]
Emotional Eating: Awareness and Control
Ilana Katz MS, RD, CSSD Emotional (or stress) eating has always been a hot topic, mainly because one can find themselves turning to the pantry or fridge for a source of comfort, even though the appetite stimulant hormones are not active. How it can be controlled, comes with an understanding of what it is and why it happens and then developing an appropriate strategy on how it can be controlled. Recognizing signs of emotional eating may seem obvious, like feelings of stress, anger, or sadness drives you to eat. Underlying […]
Weight Management During Training
“Calories in versus calories expended” is a simple equation to help you to determine ideal nutrition for an ideal weight. In other words, anyone wanting to lose weight, whether it is an athlete or a couch potato, needs to reduce caloric intake and/or increase energy expenditure. However, losing body fat is no easy task. An athlete wanting to lose weight while in training has to be smart about their choices, in order to prevent hunger and fulfill calorie requirements for their particular training intensity. Nutrient density and energy density are […]
IMPORTANCE OF HYDRATION
Ilana Katz MS, RD, CSSD With the Summer heat and humidity, comes the importance of refreshing hydration knowledge and deployment. Although it is important all year around, physiologically neglecting to keep up good hydration practice can result in more dire consequences in the summer months. Remember that hydration is not simply the intake of water, but strategy should include the optimal balance of electrolytes. This article is a reminder to focus on pre workout daily hydration strategies, as well as replenishing what is lost during a sweat workout, and how […]
Miraculous Magnesium
The USA has the highest rate of dairy consumption, yet it also has the highest rate of osteoporosis. Does this not seem preposterous? It was this observation that got me reanalyzing some metabolic pathways involving calcium. During this research, I also noticed a high percentage of my clients that report calcium supplementation recommended by their doctors. I certainly agree that calcium supplementation has its place in our diet, but only if calcium sources are limited. How I arrived at this premise is described here, and it involves a trace mineral […]
