Did you know that May is Mental Health Month No matter if you or someone you know struggles with mental illness, proper nutrition and exercise can boost your mood! If you’re looking to increase your energy, decrease your stress, alleviate anxiety, or up your spirits, you might want to give some of these a try: Oily fish (example: Mackerel): contain vitamin D which increases serotonin to boost your mood. Pumpkin and sunflower seeds: rich in omega-3-fatty acids and essential nutrients which can help to reduce symptoms of Depression and Insomnia. Vanilla […]
Athletes Guide to Holiday Season Survival
With Thanksgiving just past and December holidays imminent, yet another holiday season begins. Just like with Pavlov’s dog, a forthcoming holiday season brings thoughts of cookies and cakes, turkey and trimmings, pumpkin and pecan pies. Moreover, with racing season on the low down, it is not difficult to pack on the off season pounds. With a survival guide and a plan of action you do not have to forego the traditions and feasts of this time in order to remain at competing weight. In essence, match your nutrition choices to the specific […]
Body Temperature: a Metabolic Thermostat
Ilana Katz MS, RD, CSSD It seems the climate in most areas is a topic of conversation these days. It’s not that we are making small talk with weather conditions, but the unusual climates are setting in. Freezing way before winter starts, or a few hot days emerging in the midst of a cold spell, and vice versa for Summer. So how does a cyclist (or endurance athlete) know how to dress, or even eat accordingly, when they could experience four seasons in a matter of hours. In this […]
OCTOBER 2013 NEWSLETTER
All around the world October is recognized as the Breast Cancer Awareness Month. This newsletter is to not only to recognize those who have experiences this tragic disease, but also to show that awareness may lead to prevention, or at least being able to catch it at an early stage. Unfortunate Facts: Next to skin cancer, breast cancer is the most common cancer among women today. It is also one of the leading causes of death among all women in the United States. Cancer also still remains the second […]
APRIL 2013 NEWSLETTER
This is an exciting month! The weather is now prime for starting gardens of fruits and vegetables, while getting some great exercise at the same time. Also, this month has a special week- 18th-24th- which is “Turn off your T.V. week”. Are you ready for the challenge? Here is some assistance: The Garden: What do you need to know to have a successful and healthy garden? Follow these tips and you will be well on your way! Finding the right high quality seeds or buy plants and not bother with […]
WEIGHING IN ON WEIGHING IN.
ILANA KATZ MS,RD, CSSD Is your scale the boss of you? Really, are you allowing this unforgiving, inanimate demon to constantly determine your moods? I ask this of many clients almost daily, and believe it or not, I get a defensive nod, and a “yes, of course!” Why people? Jokes aside, I do understand why, since I too have known to be a slave to a scale. Oh yes, and shamefully, I too allow that scaly, dumb thing determine my self worth. But I am done… I am ready […]
5k Swim Race report : Whats the point?
Sometimes you really got to worry about triathletes, right? One day I am sitting at my computer, daydreaming. Set the scenario: it is a beautiful sunny day, not a cloud in the blue blue sky. How I longed to be in a body of water, wanting to forget all the stress of everyday life, cool off, and just be lost. So if you have had any experience dealing with triathletes, I bet you can predict what happened next. So the point I am trying to make is…mmm…. lost my train […]
YOU ARE AS GOOD AS YOUR LAST RACE
AmeliaIsland– Atlantic Coast triathlon 2011 – RACE REPORT ======================================= For real, I am sitting here with writer’s block… unlike me I know, but “Where do I begin… to tell the story of how great a love can be?” … fast forward… twenty four hours…. I titled my Amelia 70.3 race report “You are as good as your last race”. This seemed most appropriate to me, because it was the first time in my own history of triathlon that I was one hundred percent excited for this race, and 0% […]
The Glycemic Index – Easy to Read Tables
The glycemic index is a list of foods. It rates carbohydrate foods by comparing how much they raise blood sugar after eating a measured portion of the food compared to a reference food set to equal 100. The reference can be either glucose or white bread, depending on the researcher. All the foods in the glycemic index are high in carbohydrates. Foods low in carbohydrates and high in fat or protein don’t cause a significant rise in blood sugar, so researchers don’t bother to measure them. How fast a food […]
Optimal Nutrition for Life Expansion Plans
So I have teased you a bit with my expansion plans for my nutrition coaching practice and today I am finally ready to tell you all about it. Truth is until recently I was still debating about these plans because: It’s a big scary move for me and It is way harder to pull off than I imagined (but it is so going to be worth it) So here goes: In the old days (that is last week) I delivered all my coaching via face to face meetings. OK – […]
