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 […]
JULY 2016 NEWSLETTER
There is not a more American month of the Year than July, and it is synonymous with outdoor parties, fireworks and good times. With that said, it is also a time to contemplate a midway point – Since more than half the year has now gone: Have you reached at least half the goals you set for 2016 yet? Summer also comes with lots of great fresh produce, it’s a time of good, sweet and juicy fruit selections which we normally do not see in abundance in the other seasons. […]
SEPTEMBER 2015 NEWSLETTER
Gluten is the protein in wheat that has received much attention in the media lately. I get many questions on whether or not it is an option worth choosing. I am thus dedicating this newsletter to some interesting facts, tips, recipes, and tid bits on gluten, to hopefully help each individual decide. It is a lifestyle choice, and it is not always simple! “Should I Go Gluten Free?” One of the latest trends is a gluten free diet with an increasing variety of GF products available in grocery […]
JULY 2015 NEWSLETTER
More than half the year has now gone: Have you reached at least half the goals you set for 2015 yet? Summer is a great time to be healthy and/or lose weight because foods are light, fruits and vegetables are at their prime and the weather provides no excuses for avoiding exercise. FRUITS AND VEGETABLES ALWAYS IN SEASON FOR HEALTH Summer offers lots of variety in fruits and veggies. Fresh fruits and vegetables are most nutritious and best tasting when they are picked at their peak. It is thus important […]
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 […]
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 […]
