Keely’s Nutrition Plan

Keely believes that a healthy lifestyle consists of exercise and a healthy diet. According to Keely, “What you do in the gym is 50%. What you do outside of the gym and what you’re putting in your body outside of the gym is the other 50%.”

For more on Keely’s Story, click here.

 

DISCLAIMER: Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional. The statements in this video have not been evaluated by the FDA and are not intended to treat, diagnose, cure or prevent any disease, or to be taken as nutritional advice.

A New Personal Best

Keely, a LA Fitness member, reaches for the stars and doesn’t give up. As she entered into her fitness journey, she gained confidence and strength.  Now, she continues to raise the bar and work hard towards new personal records.

With guidance from her trainer Jay, Keely recently reached a new personal best on the leg press machine.

For more on Keely’s Story, click here.

 

DISCLAIMER: Results will vary. The results reflected in this story are exceptional, and do not apply to the average person, and are not representative of or a guarantee that you or anyone else will achieve the same or similar results. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional. Do not attempt without proper training and supervision. Any exercise method, especially without proper training, involves a risk of injury.

Keely’s Success Story

“With fitness and health, when you take that first step, you attract the right people into your life. Your environment changes around you and you can reach your goal” explains Keely Field, a LA Fitness member.

In January 2015, Keely found herself at her heaviest weight, which caused her pain. She would often ignore the pain, but knew it wouldn’t go away. After countless medical appointments, Keely’s doctor explained that she was on the path to Type 2 Diabetes and needed to do something about it. Keely realized she no longer could ignore the pain in her body and needed to be proactive about her doctor’s concerns about her health. Keely knew it was time for something to change.

Shortly after meeting with her doctor, Keely joined the LA Fitness Pro Results® Personal Training Program and started training with Jay Padilla, a Pro Results® trainer. Jay knew exactly how Keely felt. He shared his own weight loss journey, which reassured Keely and let her know that she was in good hands. Keely started to train with Jay on a regular basis and complete a variety of workouts. Each time Keely entered the gym, she knew no two training sessions were ever going to be the same.

Jay’s encouragement and Keely’s dedication to her diverse workouts keep her moving forward. She continues to set goals and reach them every few months. Over time, these goals increase and Keely continues to enjoy successes with Jay. In fact, Keely recently surpassed her goal of losing 50lbs and has lost over 65lbs as of July 1, 2016!

As Keely reflects on her weight loss success, she shares that “you lose people, you lose things, you can lose moments, you can lose friends, you can lose partners, but what you never ever lose is an achievement.” Keely knows no one is going to do it for her. She continues to stay focused on her fitness and work out with Jay. She took her first step into her fitness journey and knows there is no turning back.

Click here to watch Keely’s success story and see how PRO RESULTS® personal training helps change her lifestyle. For more on Keely’s Story, check out Keely’s Personal Best and Daily Nutrition Plan.

 

 

DISCLAIMER: Results will vary. Keely’s story reflects an exceptional result, which does not apply to the average person, and is not representative of or a guarantee that you or anyone else will achieve the same or similar results. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional.

Back to School 2.0

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Debbie J., MS, RD contributed this article –

We’ve come a long way since PB&J or bologna sandwiches, so why still pack those for school lunch when there are so many more exciting options? There are colorful, nutrient-rich combinations to satisfy someone of any age’s taste buds. Whether your children are in school or you are a big kid yourself, feeding the brain properly makes for better school (and work) performance*

Snack Smarter This School Year!

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Try these packable lunch ideas, including entrees and side dishes, that don’t need reheating (but may benefit from an ice pack or hot thermos):

Snack Ingredients
Wraps Option 1: Turkey and provolone with sprouts and red pepper in a spinach tortilla, spread with honey mustard or guacamole
Option 2: Roast beef and cheddar with romaine and tomato in a wheat lavash, spread with horseradish sauce or mayonnaise 
Pasta salads Option 1: Macaroni, chunk light tuna, peas, onion, and cherry tomato halves, tossed with herb vinaigrette
Option 2: Farfalle (bowtie), feta cheese, pine nuts, diced cucumber, and sun dried tomatoes, tossed with pesto sauce 
Bento box Option 1: Edamame, granola bar chunks, cheese wedges, and carrot sticks
Option 2: Rolled ham, sliced hard cooked egg, pretzels, and coleslaw 
Dips Option 1: Hummus with pita chips, sugar snap peas, and zucchini & orange pepper strips
Option 2: Tzatziki sauce (or ranch mixed in plain Greek yogurt) with falafel and broccoli crowns
Option 3: Sunflower seed butter with cinnamon raisin bagel bites and celery 
Casseroles Option 1: Penne, spaghetti sauce, mozzarella, lean ground beef, basil, and olives topped with Parmesan cheese
Option 2: Black beans, quinoa, corn, onion, garlic, cilantro, and enchilada sauce, topped with shredded cheese

Add a fruit and a drink to these, and you’re good to go!

la fitness healthy snacks, la fitness snacks

 

*References:

Dietary Habits Are Associated with School Performance in Adolescents. SY Kim, et al. Medicine. 2016 March; 95(12):e3096.

The Association between Health Behaviours and Academic Performance in Canadian Elementary School Students: A Cross-Sectional Study. JD McIsaac et al. International Journal of Environmental Research and Public Health. 2015 November; 20; 12(11): 14857-14871.

Are there a lot of aflatoxins in almond milk?

ask our dietitian your question today

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I have two questions.

1. I drink almond milk. Someone told me that the almond concentrates toxins before being picked. Hence, Almond milk being a highly concentrated amount of almonds in liquid form is therefore highly toxic. Is there any truth to this?


2. I have read that red wine provides numerous health benefits and that drinking one drink per day for men is healthier than no alcoholic drink per day. What amount, if any, red wine, should I be drinking daily? – Mike

 

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Answer:

  1. Mycotoxins (from fungus) exist as “unavoidable contaminants” in nut and grain products. Aflatoxin B1 is on the list of human carcinogens. That’s why the US has a regulatory system for aflatoxin monitoring and control by sampling and analysis. In addition, US growers have active programs in place to minimize aflatoxins in the orchard. Aflatoxins from almonds are reduced by peeling and roasting/cooking prior to milk production. So it would be extremely rare if someone got sick from it through almond milk. Actually, the amount of almonds in a half-gallon container are less than you might eat raw… just under a handful!
  2. Red wine’s primary beneficial phytochemical is resveratrol, found in the grape skins (that’s why there’s not much in white wine). The amount found in red wine may be no more than that from red and purple grape juices, plus the content depends on the variety and growing region. Drinking red wine may be incidentally related to a reduction in risk of heart disease and cancer, but so does eating more produce such as grapes, blueberries, cranberries, peanuts, pistachios, and cocoa. Note that populations with higher red wine consumption exhibiting lower cardiovascular disease also consume a Mediterranean style diet. To answer your question, if you are a drinker maintaining a healthy weight, then having a daily glass of red wine (instead of beer or liquor) is fine.

– Debbie J., MS, RD

Do you have a question about your diet or nutrition? Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below.

To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

 

References 

 

  • Cornell University, College of Agriculture and Life Sciences “Aflatoxins: Occurrence and Health Risks” 
  • Food Safety Watch “Aflatoxins”
  • The Relation Between Dietary Flavonol Intake and Coronary Heart Disease Mortality: A Meta-analysis of Prospective Cohort Studies. Huxley RR and Neil HA. 2003. European Journal of Clinical Nutrition. Aug;57(8):904-908.

 

 

  • Flavanoid Intake and Cardiovascular Disease Mortality in a Prospective Cohort of US Adults. ML McCullogh, et al. 2012. American Journal of Clinical Nutrition. Feb; 95(2): 454-464. 

 

LA Fitness Civic Day Holiday Hours for Canada 2016

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Is LA Fitness open on Civic Day in Ontario, Canada?

All LA Fitness Canada clubs in Ontario, Canada will be open from 8AM to 9PM on Civic Day for August 1, 2016. Kids Klub in Canada will be closed on Civic Day.

Eating to Win: Court Sports

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Debbie J., MS, RD contributed this article –

If you play racquetball, volleyball or basketball, then you’re no stranger to the high-intensity physical exercise required to play on the courts. Of course, each sport has its specific skills needed to play effectively, but they are similar in that they all use short burst anaerobic movements to stay fast on your feet. Compared to field sports where playing fields can consist of upwards of 5,000 square yards, racquetball, volleyball and basketball involve more agility and rapid back-and-forth play since the area of play is much smaller: Basketball; 522 square yards; Volleyball (from baseline to net) 96 square yards; and Racquetball 88 square yards.

With the stop-and-go action of these sports, the work that your muscles go through is intermittent. This is especially true for team sports with some team members sitting on the bench awaiting play and muscle recovery happens between bouts of activity. Also, there is no specific muscle group at continuous work and continuously during play (unlike distance sports); rather, varying muscles are engaged as needed for sprinting, crouching, jumping, pushing and/or swinging. This creates an underlying overall aerobic demand, which varies especially when play lasts for an hour or more at a time.

A player’s carbohydrate needs vary depending on the type of high-intensity play, duration of physical exertion and rest periods, and overall length of the game. The frequency of games impacts metabolic demands; for instance, multiple matches in one day (as in tournament competition) is one example of that requires a heavy demand of carbohydrates. Read on to find out how to fuel these needs before, during, and after playing these high-intensity sports.

la fitness courts, la fitness racquetball

Calories

Having sufficient energy to complete a competition is immensely important.

Below are the approximate number of calories burned while playing basketball, volleyball, and racquetball, calculated from The Compendium of Physical Activities (2011)1:

Over the course of 60 minutes of play: 160 pound person will burn approximately: 200 pound person will burn approximately:
Basketball 581 Calories 727 Calories
Volleyball 436 Calories 545 Calories
Racquetball 509-727 Calories 636-909 Calories

Remember to adjust depending on your weight, as well as the number of games that you might play during “league competition” up to three 60 minute games for volleyball & basketball, and up to three 15 minute games for racquetball.

A good piece of advice is to consume half the anticipated calorie need prior to the session in solid food, a quarter during exercise in the form of sports drinks and a quarter in recovery nutrition afterward.

First and foremost, you need to be in balance energy-wise for the day. It’s not a good idea to come into a game with an energy deficit and try to make up for it by eating a bunch before you play. Your stomach will agree here!

Composition

Think carbohydrates (carbs) first, then protein and fat. Whether during aerobic or anaerobic work, muscles use glycogen and blood glucose (carbohydrates) for fuel. Most studies show that ingesting carbohydrate before and during play enhances intermittent high-intensity exercise capacity.2 Though, carbohydrates are the primary nutrient used to fuel muscle work, fat may contribute in longer practice sessions and multiple game playoffs. If inadequate carbohydrate is consumed, highly specialized protein might be burned to meet energy demands. You don’t want to sacrifice protein (the main constituent of muscle) for fuel, since protein is needed for so many other functions.

Carbohydrates should be easily digestible (often called “high glycemic”) for rapid energy and replenishment. Choose low fiber starches and fruit products like pretzels, water crackers, rice, pasta, canned fruit, applesauce and bananas. Sports drinks should have about 15 grams of carbohydrate per 8 fl. oz.; and the carbohydrates should come from glucose, fructose, or sucrose. For longer matches, carbohydrates may also come from maltodextrin. Take a tip that some competitive athletes follow and consume about 30-60 grams of carbohydrates per hour during play and practice. Remember, to finish a competition with strong performance, you can’t be in a carbohydrate deficit.

Protein and fats should provide the remainder of your calories. Prior to game time, choose easily digestible protein sources such as egg whites, poultry breast, fish, soymilk/tofu, avocado and oils. If your body can tolerate dairy, yogurt is another good choice. Leave the heavy items like cheese, bacon and nuts for another time. During play, a small amount of protein (5-10 grams) in a sports drink is fine but not necessary. Postgame foods include up to 25 grams of protein in your recovery snack, bar or shake.

If you’re fueled and ready to play racquetball, volleyball or basketball, check out a list our available LA Fitness Club Leagues.

 

 

References
1. “2011 Compendium of Physical Activities: A Second Update of Codes and MET Values.” Ainsworth BE, et al. Medicine & Science in Sports & Exercise. 2011; 43:1575-1581. Basketball, game 8.0 METs (Taylor, Jacobs et al. 1978); Volleyball 6 METs; Racquetball 7-10 METs (Kcal/kg/hr)
2. “Acute effects of carbohydrate supplementation on intermittent sports performance.” Baker LB, Rollo I, Stein KW, Jeukendrup AE. Nutrients. 2015; 7(7):5733-5763.

‘Cold Case Files’ – Are Fresh Foods Really Better?

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Debbie J., MS, RD contributed this article –

What do refrigerated versions of common condiments offer that their shelf-stable (unrefrigerated dry aisle items) counterparts do not?  Generally speaking, the refrigerated versions contain a lot less sodium, fewer (or no) preservatives, and often better taste. Blue cheese salad dressing is prime example of how noticeable the differences can be. This is because blue cheese does not sit well at room temperature. In the refrigerated version of blue cheese salad dressing, you can find real chunks of blue cheese in a bath of cream. Yum!

Most health professionals who would say that raw foods are best. Who has time to make everything from scratch, though? Sometimes you just need to grab a sauce, dressing or dip then pour or spoon it onto your food – Presto! Your snack or dinner is enhanced. So why not do so with condiment options that offer better nutritional value?

Below you can see how some popular fresh condiments found in the chilled section stack up versus the options in the dry (preservative packaged) aisle.

Note – In order to maintain objectivity and reduce variables as possible, only products offered in both refrigerated and shelf stable versions from the same manufacturer are being compared in the following examples. Differences in ingredients between the two are highlighted in blue for fresh and in red for preservative packaged shelf-stable foods.


la fitness, ranch dressing, nutrition article

Ranch Dressing

Fresh:  Fat 17 gms, Sodium 200 mg, Carbohydrate 2 gms, Protein 1 gm

Soybean oil, Buttermilk, Distilled vinegar, Egg yolk, Salt, Sugar, Dehydrated garlic, Autolyzed yeast extract, Dehydrated onion, Spices, Xanthan gum, Natural flavors

Shelf:   Fat 13 gms, Sodium 240 mg, Carbohydrate 1 gm, Protein 0 gm

Soybean oil, Water, Buttermilk, Egg yolk, Sugar, Distilled vinegar, Salt, Phosphoric acid, Modified corn starch, Xanthan gum, Monosodium glutamate, Potassium sorbate, Sodium benzoate, Dehydrated garlic, Spices, Natural flavors, Calcium disodium EDTA, Disodium inosinate, Disodium guanylate


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Cream-Style Horseradish

Fresh: Sodium 10 mg, Fat 0 gm

Horseradish, Distilled vinegar, Water, Cream, Salt, Natural flavoring

Shelf:   Sodium 40 mg, Fat 1 gm

Water, Soybean oil, Horseradish, Vinegar, Sugar, Food starch, Salt, Egg yolks, Mustard flour, Natural flavor, Lemon juice concentrate, Xanthan gum, Vitamin E, Spices


la fitness, healty tip article

Balsamic Vinaigrette Dressing

Fresh: Fat 8 gms, Sodium 125 mg, Sugar 1 gm

Water, Soybean oil, Vinegar, Sugar, Olive oil, Maltodextrin, Salt, Dehydrated onion, Balsamic vinegar, Stabilizer (Mono and Diglycerides, Guar gum, and Polysorbate 60), Garlic powder, Spices, Nonfat dry milk, Dehydrated green & red bell pepper, Caramel color, Natural flavor, Xanthan gum, Lemon juice powder, Silicon dioxide

Shelf: Fat 8 gms, Sodium 140 mg, Sugar 2 gms

Water, Soybean oil, Vinegar, High fructose corn syrup, Red wine vinegar, Basil, Salt, Balsamic vinegar, Food starch-Modified, Sodium benzoate, Potassium sorbate, Dehydrated garlic, Caramel color, Xanthan gum, Natural flavor, Oregano, Ground mustard seed, Spices, Calcium disodium EDTA, White wine, Tartaric acid, Citric acid


Sometimes “Fresh” doesn’t necessarily mean chilled…

Not everything needs to be refrigerated before it’s opened. If the concentration of acid (pH 4.5 or less), oil or sugar is high enough, then microbial growth is prevented even at room temperature. This applies to products such as vinegar, hot sauce, cooking oils, and honey. Although most BBQ sauces, ketchups and mustards last longer in the refrigerator after they’re opened, they are fine from the shelf, too. Also, beverages that are aseptically (sterile, air-tight) packaged  can be kept at room temperature (but may taste better chilled). For these items, any difference in sodium, sugar or fat is due to different flavors or brands.

The next time you are at the grocery store, take a minute to see if your favorite dressing or dip has a fresh counterpart. For your body and taste buds, finding the fresh version will likely be worth the search!

“I work out and track my food intake with an online tracker but haven’t lost weight, what do I need to change?”

ask our dietitian your question today

 

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Food and Nutrition Tips Specifically for Men

food and nutrition tips for men

Debbie J., MS, RD contributed this article –

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