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 […]
APRIL 2015 NEWSLETTER
SHEDDING YOUR WINTER COAT For some, cold weather tends to bring on a sense of indoors, warm and snuggly, and of course comfort foods to accompany that. Furthermore, cold weather tends to limit outdoor activity and at times, even routine exercise commitments. If calories are adding up and physical activity is diminishing, this could add on those unwanted winter layers. April means that warmer temperatures are around the corner. Transitioning from Winter to spring includes shedding that extra layer and getting out of the winter coat, and into the […]
THE WHYS AND WHEREFORES OF SHOPPING THE LOCAL FAMERS MARKETS
I often get asked the questions about organic produce. The word “organic” often comes with a price, in more ways than one. First off, organic is often more pricey produce, simply based on the fact that anything that is organically labeled had to have been produced in an organically certified production process, from farm to mouth. The cost of being certified then gets dissipated over the cost of the end product. The other reason I say organic comes with a price, has nothing to do with finances at all, but […]
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 […]
JUNE 2014 NEWSLETTER
FATHERS, FRUITS AND VEGGIES Summer is here…Can You Smell the BBQ! June has a lot to offer, not only do we salute our beloved Dad on the 19th… but did you know that in June we celebrate National Fruit & Vegetable (F&V) Month. So pick-up a favorite fruit and veggie, and hug your Dad the next time you to see him! ———————————————————————– Color and More Color Think color to eat healthfully. From apricots through yellow onions, consider adding these top dozen fruits and vegetables to your diet this summer. […]
DIET SODA – TRUTH OR DARE
Ilana Katz MS, RD, CSSD Diet soda is often used as a “crutch” by many trying to lose or maintain weight. It has zero calories, so surely it has a role to play in the weight loss industry? Amazingly enough, however, there is no scientific research that demonstrates diet soda is proportional to weight loss. In fact, it has been uncovered as the culprit to much weight gain and many negative health issues. So what then is the reality behind a seemingly innocent beverage? As a dietitian that specializes in […]
Running on empty?
Whew, this last week has been an amazing run of nutrition seminars for me. I consistently feel humbled to be in the presence of some amazing athletes, as well as honored to be able to present my knowledge on Sports Nutrition to groups like USA Track and Field, the Atlanta Track Club, Triple Seven Dance Studio, Sports Factory and many more. I thus wanted my blog for this month to review some of the highlights coming from these athlete interactions. Thanks for the great feedback and compliments. Here is thus […]
ACAI – Superfruit, Superhero, or Superficial?
Acai berries have been categorized by many marketers as a “superfood.” A superfood is a term sometimes used to describe food with high phytonutrient content that would offer health benefits as a result. Examples of commonly accepted superfoods are blueberries since they contain a most significant amount of antioxidants, or tomatoes, because not only are they rich in vitamins, but they also contain lycopene, which is linked to research showing it reduces prostate cancer. So before discussing acai there are a few things to keep in mind. Firstly, take […]
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 […]
Metabolic Effects of Alcohol
Ilana Katz MS, RD, CSSD Alcohol is one of those controversial topics that I often get asked about from a sports dietetic point of view. In short, my opinion is that alcohol is certainly a favorite mood-altering nutrient and it therefore has both pleasant and unpleasant effects. Many athletes use a nice cold brew as both a relaxant before a big event, or a celebratory tradition after. So my opinion is “moderation y’all, moderation”. What I think most are really seeking, is the science behind how appropriate my opinion […]
