Ilana Katz MS, RD, CSSD If you think you are alone when your first focus for any race is gastrointestinal distress, you are not. Are you always plotting your day based on where the bathrooms are going to be (even the ones along the course), or always having to get to races early knowing that you will be standing in the line multiple times, and do you plan your training days around where the pit stops have to be. Believe it or not, athletic GI distress affects more than 60% […]
Hyponatremia: Signs, Symptoms and Warnings
Ilana Katz MS, RD, CSSD Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the […]
Self-Quarantine Accountability Packages
In this time of isolation, how are you coping with staying on top of optimal health and body composition goals? Avoid Being a Statistic… Let me help 😉 SELF-QUARANTINING OFFERS: I am offering guidance with meal planning structure macronutrient breakdowns timing grocery lists (assisting with selecting grocery delivery options if needed) accountability mindful eating Log Analysis and more…. Sign up with ZOOM WHATSAPP ETC., Email me if interested in any of the following: For returning clients – take off a further 10% Meal planning session with one month of weekly […]
Hyponatremia: Signs, Symptoms and Warnings
Ilana Katz MS, RD, CSSD Hyponatremia tends to be mostly associated with athletes who participate in long duration sports such as marathons and triathlons. Endurance athletes taking in water during training or an event can develop hyponatremia, a potentially life threatening condition that occurs when sodium levels drop to a dangerous low in the blood stream (below 135 mmol/L (of blood). Early symptoms may include nausea, drowsiness, confusion, headache and fatigue. These can quickly progress to seizures, coma and death if not resolved in time. Importantly, athletes are not the […]
Training (outside!) in the winter
Resolve to run (outside!) through the winter. Why some people make it through and others don't.
Recipe to share – fun, healthy sweet option!
Pumpkin smash (makes 9 servings) PER SERVING (1 piece, 1/9th of recipe): 65 calories, <0.5g fat, 81mg sodium, 12g carbs, 1g fiber, 7g sugars, 5g protein — POINTS® value 1* Ingredients: One 15-oz. can pure pumpkin One 12-oz. can evaporated fat-free milk 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 3/4 cup Splenda No Calorie Sweetener (granulated) 2 tsp. pumpkin pie spice Directions: Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8″ X 8″ works well) sprayed lightly […]
W.O.D – Ilana’s daily work out challenge !!
TREADMILL (35 minute interval/ grade work out) This work involves alternating between treadmill with varying grades, and leg muscle work outs off treadmill inbetwen. Follow the interval rotations as follows: Minutes speed Grade % 0 – 5 mins warm up (brisk walking, nothing too intense) 5 – 12 mins: 3.0 12% 12 – 19 mins 5.5 8% 19 – 20 mins 7.5 0% 20 – 20:30 off treadmill, squats Carefully get back on treadmill 21 – 22 mins 7.5 0% 22- 22:30 off treadmill, squats […]
RECIPE Challenge !!
Eggs and oatmeal Pancakes Blend together 3 – 4 egg whites and ½ – 1 cup cooked oatmeal, cinnamon (optional) , Truvia (optional). (I usually microwave ½ cup raw oats in 1 cup water for 50 seconds before blending with the egg whites). Use as a pancake batter – spray pan with pam, pour batter, when bubbling, turn over until egg is cooked through. HINT: Cook for quite a long time on one side, until egg whites pretty much set. (Opt’l extras: blend in either 2 tbsp Greek yogurt, […]
TEN BEST SPORTS NUTRITION TIPS
1. Rev up your metabolism by eating within 30 minutes of waking up, even if its pre workout. If you have a hard time eating before a work out, start off with half a banana to get used to it, its easily digestible, high in carbs and low in fiber, which contribute to a more efficient work out. 2. Recover with a 3:1 carb to protein ratio combination as soon after your work out as possible. Some good examples of this ratio is a protein shake with 1 scoop of […]
