Eating Tips to Help Reduce Inflammation

Being anti-inflammatory has been the talk of the town in the world of nutrition. The real question is, what does it mean to be anti-inflammatory and what is inflammation. Inflammation is part of the body’s response to defending itself. The immune system will recognize stimulants that are harmful and unfamiliar in the body then fight it to undergo a process of healing. It all comes down to the two types of inflammation: chronic or acute. The biggest difference between the two types of inflammation is the time span of the […]

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POWER MUFFINS

Another great muffin recipe from my sports nutrition kitchen:   FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1%  3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]

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MAY NEWSLETTER 2023

For all you baseball fans,  we would have been in a regular season if it were not for our current pandemic situation. Lets unite and make sure that future games count. Hopefully the previous newsletters have you transitioning  into a good groove and that a new normal will find you safe and healthy.  And like baseball will soon be, we hope you are in “full swing” into the You you want to accomplish.  May May be a Healthy Month! How to Keep Your Immune System Strong In 2009, over 70% […]

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October Newsletter

It’s no secret that 2020 has been challenging. If it were a sports game, it would be the toughest game in history. The thing is, we’re  moving into the 4th quarter and we cannot give up.    Feeling anxious and stressed? Grab a bag of chips, cookies, or candy to melt the worries away.  However, after you finish eating, you don’t feel any less stressed than you did before. Actually, you feel even more stressed because now you feel guilty for overeating, and you are too tired to exercise.   […]

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September 2022Newsletter

The coronavirus (COVID-19) pandemic has shifted many of our daily routines, including the ways we eat. Perhaps you have stocked up on packaged foods and find yourself cooking at home more than usual. As we adjust, you may want to think about ways you and your family can eat more healthfully.  Hopefully my September newsletter can offer some tips and hacks for this challenging time. =====   A SIMPLE CHECKLIST FOR PLANNING BEING A FIRST AIM OF FIRE Planning – an old addage “fail to plan” leads to “plan to fail” […]

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POWER MUFFINS

Another great muffin recipe from my sports nutrition kitchen:   FLOUR, ALL-PURPOSE 1/3 cup WHOLE WHEAT FLOUR 1 cup OATMEAL, DRY regular or instant 1 cup PROTEIN POWDER, VANILLA 3 tbsp SUGAR, BROWN packed 1/2 cup SUGAR, GRANULATED 1/2 cup BAKING POWDER 1 tbsp BAKING SODA 1 tsp CINNAMON, GROUND 1 tsp SALT 1 tsp ALLSPICE, GROUND 1/2 tsp CARROT grated 1 ¼ cups RAISIN, SEEDLESS 1 cup MILK, 1%  3/4 cups BUTTERMILK, LOWFAT ½ cup RICOTTA CHEESE, LIGHT ¼ cup SWEET POTATO, MASHED canned ½ cup CANOLA OIL ¼ […]

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FAST FOOD RULES !!

Ilana Katz MS, RD, CSSD Most clients arrive with conditions. The one I find the most obvious and demanding is that we are all busy. Whether it is running around for business meetings, carpooling for kids, errands, errands and more errands, it seems like living out the car tends to prioritize cooking in the kitchen. Statistically it is reported that at least 25% of all Americans eat fast food every day and there are more than 300 000 fast food restaurants to choose from country wide. Sadly, eating on the […]

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Guide to Holiday Season Survival 

 Ilana Katz MS, RD, CSSD The difference in energy expenditure between a day off exercise and even an easy exercise day can be enormous. Making small changes even on a daily basis during this time does help compensate for variance in activity factor and caloric expenditure.       Remain Accountable to Optimal Weight.  Being accountable to weight management during this time may seem unfestive, but that is just the point – do not use the “holiday season” as an all-out excuse. After all, it’s a  holiday, not a holimonth.   Plan […]

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TRI-COACHING AND NUTRITION PLANS

Any triathletes doing late season races? Are you looking for a reasonably priced coach, with a sports nutrition background? I am offering race packages including long training day, taper week/carbo load plans, and race day nutrition with options to include weekly nutrition plans: Coaching plans with nutrition as an optional add on:  coaching plans for less than $40 per week 24 weeks customized plans:  $850 (Optional add on: Overall nutrition analysis and weekly meal planning inclusion:  $65/week). 20 week customized plans: $725 (Optional add on: Overall nutrition analysis and daily […]

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Apple Banana Oat Muffins

Ingredients 2 ripe bananas, mashed 3/4 cup brown sugar 1/2 cup all-natural applesauce 1/4 cup almond milk 1/2 cup plain nonfat yogurt 1 teaspoon vanilla extract 1/4 teaspoon salt 1/2 teaspoon ground allspice 1 teaspoon ground cinnamon 1/2 cup whole-wheat flour 1 cup almond flour (or almond meal) 1/2 cup plus 2 tablespoons rolled oats 1 teaspoon baking powder 1/2 teaspoon baking soda Preheat oven to 400 degrees F. Spray a regular-sized muffin tin evenly with cooking spray. Add brown sugar to the mashed bananas in a bowl and whisk […]

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