Ilana Katz MS, RD, CSSD Researched and accepted dietary principles may guide the individual to finding a healthy and appropriate lifestyle for themselves. I have laid out a few of these that within my studies, experience and analysis of current articles in peer-reviewed journals with an understanding that each human is unique. Unique in their metabolism/physiology, in their emotional and stress (psychology) and in their struggles and challenges with daily living. Therefore, it goes without saying that there is no single “diet” or “lifestyle” that works for the masses. Each […]
THE KETO DEBATE FOR WEIGHT LOSS
Ilana Katz MS, RD CSSD I recently revisited a movie “Sleeper” (Woody Allen) since there was something interesting in the concept about a man waking up after a 200 year sleep. Recommendations for weight loss looks very different in that 200 year gap. On awakening, the sleeper finds that not only are deep fried foods good for weight loss, they are also considered healthy. An AHA moment. perhaps? Are we in a movie? Covid may make it feel this way, but weight-loss these days has a movie-like feel to it […]
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 […]
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 […]
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 […]
FUEL SAFE ZONE
protein cookies 1 c (4 scoops) vanilla whey protein powder 1 c almond flour 1 c almond butter 1½ c unsweet applesauce 1 tsp vanilla extract 1 tsp baking soda ½ tsp salt sweetener optional, and for taste: Recommend to use a stevia based one and about 1 Tbsp is perfect amount for the recipe. Mix all ingredients together in a bowl. Use as a batter and shape into cookie size on a baking sheet (3″ diameter, can roll into a ball and press slightly down to flatten). Bake at 350 […]
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 […]
FUEL SAFE ZONE
Energy Balls with a twist of coconut A couple of energy balls are a perfect go to snack in the middle of an afternoon slump, or actually… whenever 😉 ½ c oats 1 scoop (¼ c) of vanilla whey 2 Tbsp honey 1 tsp almond extract ½ c peanut butter (or almond butter (or nut/seed butter of choice)) ½ c unsweet coconut (shredded) 1 Tbsp coconut oil 3 tsp of dark chocolate chips Mix all the ingredients together. Roll into balls with diam. about tip of thumb size.
Metabolic Efficiency: Who Needs it?
As a sports dietitian, as well as an endurance athlete (triathlon and marathons) that struggles to lose weight, I often find myself frustrated with the low response my body has to my consistent training and very disciplined eating habits. I also have many athletic clients that struggle with the same dynamic. I thus began to research the concept of “Metabolic Efficiency”, defined as “Energy intake based on body weight that is required to maintain current weight.” I even went as far as having a basal metabolic rate test done, only […]
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 […]
