Monthly Archives: September 2014

What diet and exercise combination is the best way to lose weight?

ask our dietitian your question todaystk151179rke

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Get Leaner and Feel Better with this 20 Minute Workout

Mariana 20 minute workout LA Fitness-3 (more…)

How can I tell if food is high in saturated fat, and will unsaturated fat help me lose weight?

ask our dietitian your question todaylearn how to read food labels to find out unsaturated fat and other nutrients

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A Simple and Effective Exercise to Define Your Back Muscles

Barbell exercises for Back at LA Fitness with Kristen-2 (more…)

I am confused about Carbs, Fat, and Protein intake to lose weight. Everyone says something different, what is the right amount of each for weight loss?

ask our dietitian your question todaybalance your carbs, fat and protein to lose weight

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Can nutrition help me with my thyroid and weight loss issues?

ask our dietitian your question todayDiet nutrition and your thyroid

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Top 8 Nutrition Tips for Losing Fat

Top Eight Nutrition tips (more…)

Challenge Your Core and Build a Six-Pack with These Medicine Ball Exercises

med ball core and ab COVER-cropped

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How can I gain weight in muscle, not fat?

ask our dietitian your question todaygain muscle not fat

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Surprising Mind and Body Health Benefits of Yoga

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Is the Macronutrient Distribution Diet the BEST for WEIGHT LOSS?

ask our dietitian your question todaybest diet weight loss and to lose body fat diet

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SNACK SMARTER THIS SCHOOL YEAR!

healthy back to school snacks
This article was contributed by Debbie M., MS, RD – 

It’s not just the kids and teachers heading back to school that need to pay attention and make sure that they are eating healthy snacks during the day. Many people are grabbing the wrong things to manage hunger outside of mealtimes.

Snack  noun \ˈsnak\ : a small amount of food eaten between meals

Look at the definition of “snack” above and you’ll see that volume and timing are mentioned, not content. No wonder so many people are clueless about what to snack on! Read on to find out what to pack in your work, school or gym bag.

Snacks only need to comprise 1-3 elements: a balance of protein, carbohydrates and fat — the 3 macronutrients. This is much less than the 4-5 elements food groups required for a square meal. This is because protein slows digestion, carbohydrates provide fuel and fat is satisfying. Having all three present in your snack means stable energy until the next meal, which means you have chosen and “A+” snack.

What is the best afternoon snack to curb hunger?

You can start with any one food group you like – fruit, starch, meats, vegetables, dairy or fat. Then add another item that fills any macronutrient gaps. Some things, like soybeans (edamame) or low-fat fruited Greek yogurt don’t need this macronutrient pairing because they are well-balanced by themselves. Here are some great examples of combinations that make the grade:

  • Oranges + peanuts
  • Wheat crackers + tuna salad
  • Half a turkey sandwich with avocado
  • Hard cooked egg + pretzels
  • Celery and carrot sticks + hummus
  • V-8 juice + string cheese
  • Cottage cheese + pineapple
  • Low-fat milk + protein powder
  • Almonds + banana

If you’ve forgotten your homework and didn’t pack a snack, you can still grab a small 1-2 ounce protein bar from a convenience store, a cup of soup from a deli counter, or a single street taco at a fast-casual restaurant. As a last resort from a drive through (detention for you!), select a snack wrap or fruit and yogurt parfait.

 

Don’t forget that portion matters! Keep it small, which is about a handful total to give a visual idea of a proper portion. This is about one cup. If you want to look at it from the perspective of calories, then somewhere in the 100-200 calorie range for women and 150-300 calorie range for men is suitable.

15 Energy Sustaining Snacks for When You’re on the Go!

 

Considerations:

  • True, sugar and caffeine give you energy, but only temporarily. Sorry, candy bars and coffee get a failing grade here!
  • You can’t eat what you don’t have. So shop and prepare options in advance.
  • Convenience and portability matter. A shelf-stable package or individually portioned container can make the difference of a snack eaten instead of skipped. Skipping a snack could lead to overeating later in the day.
  • Snacks are a great time to fit in some elements that you don’t get at your meals. Perhaps some vegetables or a serving of dairy?
  • Let hunger be your guide. Waiting until you’re “starving” means going straight for the junk. On the flip side, don’t force yourself to eat just because “it’s time.”

RECESS! Timing is important to the concept of snacking. Ideally, a snack would fit in the midpoint of the break between meals. If your meals are tightly spaced 3-4 hours apart, there may not even be a need for snacks. Conversely, you may want to increase the size of your snack if there will be an extended time before your next meal.

Now you have no excuse (though, the dog really can eat it) to have a healthy snack.  Feel free to share other great snack ideas in the comments section below!

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How do you know if you have gained muscle and not fat?

ask our dietitian your question todayyou know if you gained muscle or fat by your stomach

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Back to School, Back to the Gym, the 20 Minute Quick ‘Get Back In to It’ Workout

Back to school back to LA Fitness COVER (more…)

Are there concerns about too much protein, or other supplements, adversely affecting your kidneys?

ask our dietitian your question todayDiet and Kidney function go hand in hand but what about supplements

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LA Fitness Accepts Ice Bucket Challenge to Support ALS Research and Augie’s Quest

It’s the latest craze sweeping across social media channels. You know, people dumping buckets of ice water on their heads. It’s crazy right? But the craziest thing just might be that it has raised a record amount of money for ALS research. Perhaps just as important is the amount of awareness about ALS (Lou Gehrig’s Disease), it’s devastating effects and the research to cure it that the Ice Bucket Challenge trend has created. After all, social media fads tend to fade as quickly as they arrive, but this time a wake of knowledge about the disease will be left with the millions of people around the world who participated.

LA Fitness has been involved with supporting ALS research through Augie’s Quest for a few years now. In fact, every February LA Fitness puts on an event at every club to raise money for this cause. So, once you dry off, come and warm up with us in February. Together, we can find a cure!

 

Get Active for ALS and Augie’s Quest!

Will you lose weight if you replace some meals with protein shakes?

ask our dietitian your question todayprotein powder and weight loss

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