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 […]
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 […]
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 […]
Get Rich Quick : Create your Own FAD Diet
I am currently designing a class for my students on the Red Flags of Fad Diets. I have been fascinated over the latest and greatest lengths dieters will take for the quick fix. My creative juices got involved: Here is my first Lecture… — GET RICH QUICK This is 100% guaranteed. A idiot-proof guide to make tons of money. It has never failed. Create your own FAD Diet. All you need are the right tools… Here are the secrets. INTRODUCTION Please note: This is a do it yourself project. It is […]
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 […]
Mango Ginger Salsa Chicken – ILANA’s Recipe
Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content yet tasty and nutritious too. Grilled Mango-Ginger Salsa Chicken (4 servings) Time saver tip: Peeled and cut up mango is probably available in the produce section of most grocery stores. (Nothing wrong with peeling and cutting up mango yourself as a money saver though). Ingredients: 4 boneless, skinless chicken breast halves (~ 4oz each) 1 Tbsp olive oil 1 tsp curry powder 1 tsp brown sugar ½ tsp coarsely ground black pepper ¼ tsp […]
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 […]
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 […]
EFFECTIVE FAT BURNING WORK OUTS
Intense Cardio Work outs Ilana Katz MS, RD, CSSD FAT BURNING SPECIFIC ROUTINES (interval training should be done 2 to 3 times a week to aid in optimal fat burning) The following 11 workouts are designed for fat burning. Why Interval training is associated with fat burning is because the higher the intensity the more likely the physiological response is to overcome lipogenesis sensitivity (in layman’s terms, fat storage mode). To keep it simple, the mechanism is […]
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 […]
