LA Fitness Living Healthy Blog Gets New Look

LA Fitness Living Healthy Blog Gets New Look

by | Dec 1, 2016 | All, Helpful, Top Tips

LA Fitness Blog Gets a Fresh Look

Find tips on the best ways to navigate through all the new and exciting things on the LA Fitness Living Healthy blog!

New Changes

Have you noticed anything different about the LA Fitness Living Healthy blog? If so, you are right on track, as we have redesigned it and made it more interactive for a better experience for you! What do some of the redesign elements include?

  •  Interactive- The LA Fitness Living Healthy blog allows you to ask our Dietitian questions and also allows you to submit your fitness goals. Watch videos, gain insightful information and interact away!
  •  Any device any time- The LA Fitness Living Healthy blog is easily accessible and can be viewed on either your laptop, mobile device, or tablet!

These are just a few of the many things you can do with our blog redesign. Below are a few tips and tricks on how to navigate throughout the new blog and how to find articles that pertain to you.

Navigation Tool

Let’s get started with an introduction to the Navigation Tool on the top of the home page. You will see four different options to choose from: Home, Community, Nutrition and Subscribe. These are your main sources for exploring the LA Fitness Living Healthy blog. There is a lot to see and learn, so keeping reading for more information!

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Subscribe

Want to have access to the latest and greatest articles from LA Fitness? Then go ahead and click that “Subscribe” button! To subscribe, click on on the Subscribe tab in the Navigation Tool, fill in your e-mail address, and then click “Subscribe.” If you check the checkbox beneath the e-mail address box, you will also receive up-to-speed news about LA Fitness, club updates, offers, promotions and much more!

Were you subscribed to the older LA Fitness blog? Make sure to re-subscribe to the our newest one by following the same steps above. We don’t want you to miss out!

Another simple way to subscribe is to keep an eye out for the Subscribe button below.

subscribe-button

You will see this Subscribe button around the LA Fitness Living Healthy blog. It gives our blog users a quick and easy way to subscribe. All you need to do is click on the picture or text and it will take you directly to our subscribe page. Next, you can fill in your e-mail address and start the process of being involved with the LA Fitness community via our blog!

Community

The LA Fitness Living Healthy blog offers a community section which includes member stories, club league updates and one of our newest additions, Commit to Fit. Commit to Fit is a section dedicated to our members who want to commit to fitness goals. No matter what your goal is in fitness, we want to hear it! Here is how you can submit your fitness goals:

Share

In the Navigation Tool, click the “Community” tab, and you will see an option called “Commit to Fit”.

commit-to-fit

Mobile

If you are on a mobile device, click on the top right corner with the three bars and you will see all of your options.

commi-to-fit-screen-shot

Commit

After you have clicked, “Commit to Fit,” it will bring you to this page:

commit-to-fit-page

This is where you can submit your personal fitness goals and possibly be featured on the LA Fitness Living Healthy blog! Whatever your fitness goal may be, it is important to us. It’s simple to submit – all you need to do is fill in your name, fitness goal, when you want to achieve your goal, your e-mail address and then enter your home club.

Check out the community section for more inspiring member stories, fitness tips and much more! 

Nutrition

Now that you know how to submit your fitness goals, why not get more information on living a healthy lifestyle? That brings us to the “Nutrition” section of our blog. If you head up to the Navigation Tool again, you will see the page called “Nutrition,”. Click on that and it should bring you to this page:

nutrition-pageFrom there, you can navigate through the latest nutrition articles, and go through older ones as well!

Questions

Have a question for our registered Dietitian? Send a question via the LA Fitness Living Healthy blog. Go to the “Nutrition” tab in the Navigation Tool, hover your mouse over it and click on “Submit a Question.”

submit-a-question

Mobile

If you are on the mobile site, click on the three bars in the corner and you will see the whole menu.

nutrition-phone

Submit

Fill in all necessary fields in the form shown below and your question will be submitted!

ask-our-dietitian-section

Now you know all of the main points there are to explore on the new LA Fitness Living Healthy blog. Click around, explore, and subscribe to receive more posts!

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How Can I Manage My Weight Effectively?

How Can I Manage My Weight Effectively?

by | Nov 21, 2016 | All, Ask Our Dietitian

 

Question:

Hello!  As I was working out I heard you were soliciting nutrition questions, so decided to throw one your way.  I have been trying to come up with a workable nutrition plan to complement my workout.  I lift weights several times a week and would like help calculating macros to help the muscle growth.

I weigh about 190-195 lbs, 6ft 2 in. tall. Any advice would be greatly appreciated. Especially if you can convert the grams into portions of real food, e.g. 1 medium size fruit/potato, etc., 1 chicken breast/piece of fish, etc.

Sincerely, Alexander Gurfinkel.

 

 

Answer:

Depending on your age, you may need 2800-3000 calories for muscle growth.  Protein should be about 1.8 grams per kilogram of body weight, or 158 grams per day.

Here are the basics on protein content of foods:

Meats, Poultry & Fish- 21 grams per 3 ounces (size of a deck of cards, chicken thigh)

  • Jerky- 7 grams per large piece
  • Beans- 8 grams per ½ cup (size of tennis ball)
  • Hummus- 4-5 grams per ¼ cup (size of ½ tennis ball)
  • Nuts- 6-7 grams per ¼ cup (palmful)
  • Cow’s Milk- 8 grams per 8 fluid ounces (cup or 1/2 pint)
  • *soymilk about 6-8 grams; almond or rice milk 1 gram per cup
  • Greek Yogurt- 15 grams per 6 ounce container
  • Cheese- 6-8 grams per ounce (thick slice or string cheese)
  • Eggs- 7 grams each, 3 grams per white only
  • Oatmeal- 6 grams per cup cooked (size of baseball)
  • Starches- 3 grams per ounce (slice bread or 6” tortilla,½ cup cooked pasta/rice, or small 2”potato)
  • Cold cereal- varies based on density – read the labels to determine
  • Vegetables- 2-3 grams per ½ cup serving, 1 cup cooked, or 1 cup raw leafy greens Fruit  0-1 gram
  • pure Fats/Oils 0  grams *other condiments minimal

As I’ve no idea what your style of eating or food preparation is, I’ll give you a sample 3000 calorie day that provides 158 grams of protein using mixed dishes that don’t easily break down into the above separate portions.

  • 3-egg omelet with peppers, onion and tomato
  • Banana with tablespoon peanut butter
  • Chicken, rice and cheese burrito (restaurant size)
  • Small side of chili beans
  • Orange
  • Lasagna with meat (¼ casserole dish)
  • Bag of microwave popcorn
  • Small glass of nonfat milk

– Debbie J., MS, RD

 

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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Ask our Dietitian

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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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How Does Working Out Correlate with Blood Sugar Management? | Diabetes

How Does Working Out Correlate with Blood Sugar Management? | Diabetes

by | Nov 14, 2016 | All

Diabetes 101

How Does Working Out Correlate With Blood Sugar Management? | Diabetes

November is American Diabetes Month! Learn more about it below.

Around the World

Did you know?  Around 1.4 million people in the U.S. are diagnosed with either type 1 or type 2 diabetes each year. There are more than 29 million Americans living with diabetes and another 86 million with pre-diabetes.1

November is American Diabetes Month, and people around the country are putting in countless efforts to help raise money for, bring awareness to and ultimately find a cure for diabetes.

Type 1 Diabetes

Typically diagnosed in children, type 1 diabetes is a chronic disease in which the body does not produce insulin. According to the American Diabetes Association, “the body breaks down the sugars and starches you eat into a simple sugar called glucose, which it uses for energy. Insulin is a hormone that the body needs to get glucose from the bloodstream into the cells of the body.”2

It is safe to say that insulin is a very vital part of our body’s functionality. Since the body is not producing insulin, type 1 diabetics have to somehow get insulin into their bodies. This is done by either an insulin pump, which is a portable device that directly pumps insulin into the body, or by injection. With technology advancing there are new and innovative ways to give the body insulin. To find out more about insulin intake visit the health.com insulin article here.

Type 2 Diabetes

When people have type 2 diabetes, their body does not use insulin correctly, which is also known as insulin resistance. At first, their pancreas makes extra insulin to make up for it, but over time the pancreas isn’t able to keep up and can’t make enough insulin to keep the blood glucose levels normal.3

Luckily many type 2 diabetics can manage the disease with proper diet and exercise. But in some other cases, type 2 diabetics have to rely on taking insulin later in life due to the pancreas not being able to produce enough insulin.4

Both types can take a serious toll on the human body. This is why it is especially important for diabetics to take care of their overall health, which includes working out. So how does working out affect those with diabetes?

Blood Sugar Management

Since both type 1 and type 2 diabetes affect the body’s insulin levels, blood sugar management is important to watch and keep track of.

Studies show that exercise speeds up the metabolism in some diabetic cases, which helps keep blood sugar in control.5

For example, if you have type 1 diabetes and have high blood sugar levels, working out may help lower your blood sugar levels naturally. But it is important for type one diabetics to watch their levels because working out could make their blood sugar levels too low. A good blood sugar level is from 80 to 120, typically any higher or lower may have an effect on overall body function.6

Many type 1 and type 2 diabetics carry some sort of snack with them to help manage their levels. Plus, type 1 diabetics typically have insulin on hand for blood sugar management purposes.

Regular Exercise + Blood Sugar Levels

If you have type 2 diabetes or are pre-diabetic, regular exercise may help reduce your body’s glucose levels, which can help make your symptoms less severe.7 With type 1 diabetics, a regular workout routine can help with overall health and blood sugar levels. But remember, if blood sugar levels are too high or too low before your workout, it is advised to wait until the levels get to normal before you start. Ways to get blood sugar levels normal vary, as some diabetics can grab a quick snack whereas others would need to adjust his/her insulin.

Good for Everyone

Working out is a great routine for anyone to get into, but for diabetics it is especially important due to the side effects of the disease. The month of November recognizes and brings awareness to diabetes and we are happy to provide a place for those who want/need to live a healthy lifestyle at LA Fitness.

If you know someone who has diabetes or if you have it yourself, let us know how exercise has helped you in your diabetic journey. For more information on the basics of diabetes from the American Diabetes Association please click here.

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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References

  1. Association, A. D. (1995). Statistics about diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/statistics/
  2. Association, A. D. (1995). Type 1 diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/type-1/?loc=db-slabnav
  3. Association, A. D. (1995). Type 2 diabetes. Retrieved November 2, 2016, from http://www.diabetes.org/diabetes-basics/type-2/?referrer=https://www.google.com/
  4. Center, J. D. (2016, October 28). The truth about insulin and type 2 diabetes. Retrieved November 2, 2016, from http://www.joslin.org/info/the_truth_about_insulin_and_type_2_diabetes.html
  5. Association, A. D. (1995). Fitness. Retrieved October 24, 2016, from http://www.diabetes.org/food-and-fitness/fitness/?referrer=https://www.google.com/
  6. Association, A. D. (1995). Checking your blood glucose (blood sugar): American diabetes Association®. Retrieved November 2, 2016, from http://www.diabetes.org/living-with-diabetes/treatment-and-care/blood-glucose-control/checking-your-blood-glucose.html
  7. Association, A. D. (1995). Physical activity is important. Retrieved October 24, 2016, from http://www.diabetes.org/food-and-fitness/fitness/physical-activity-is-important.html

 

 

 

Do I Need to Change My Diet for the Next Phase of Physical Fitness?

Do I Need to Change My Diet for the Next Phase of Physical Fitness?

by | Nov 7, 2016 | All, Ask Our Dietitian

Question:

I have been a member since May of this year and love the facility in Florence, KY. Over all I have went from 319 to 235 with about 50 lbs lost at LA. I am basically at my goal weight and have begun to lift using free weights and the hoist and hammer equipment. I noticed an immediate change in muscle but then leveled off. I am researching my diet as it is still more geared to weight loss. I am 6’4” male, I have been on a high protein very low carb diet about 2000-2400 cals. I am looking to keep my caloric intake about the same but switch to about 150g of carbs a day 200-230g of protein and 60-70 grams of fat.

What is your opinion on this plan? Thanks for any help. I lift 3-4 days a week for an hour usually followed by 20-30 minutes of cardio on the elliptical or treadmill, I try to do 10 minute miles with a heart rate of 140-150 if that matters. I have also read I should lift and do light cardio and then rest for 48 hours at least on the weights and do more intense cardio on non lifting days.

-Robert M. 

Answer:

Hi Robert – Good to hear of your success at your local LA Fitness club! The plan you describe would provide about 30% carbohydrate, 39% protein at 1.9 gm/kg, and 31% fat in 2030 calories (at lowest protein and highest fat given). This seems a suitable transition from your previous diet.

I am having success losing weight, but could you review my strategy to see if it is my best option?

Since you are more active than you were 5 months ago, you may need more carbohydrates to retain your muscle mass, but can add these in the future. For maximum benefit from the carbs you are eating, shoot for 25 grams of fiber per day. The produce, grains and beans needed to provide that amount won’t leave room for refined sugars anyway. You don’t need more than 200 grams protein daily as that’s about the maximum which is utilized by muscle, while the remainder would be burned for fuel (which is carbohydrate’s job). The amount of fat is ideal for now but could be slightly increased if you end up needing more energy – as long as it’s mostly from unsaturated plant sources.

Keep up the good work!

– Debbie J., MS, RD

 

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

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Turn Back Time With an Anti-Aging Diet

Turn Back Time With an Anti-Aging Diet

by | Nov 4, 2016 | All, Nutrition

This article was contributed by – Debbie J., MS, RD

Turn Back the Clock

 If you enjoy gaining an “extra” hour when Daylight Savings Time ends, how about gaining some extra quality years on your life? Slowing the aging process is more than a dream or fictional fountain of youth. Theoretically, it can be done by reducing cell division and promoting cell rejuvenation and regrowth. Beyond the cellular level, aging is also about the health status of your mind and body.

You Are What You Eat

What you eat significantly impacts your body. American diets are generally too high in omega-6 fatty acid sources (pastries, beef, chicken, fried foods) and high refined sugar foods (sodas, candy, cake, doughnuts), while low in omega-3 fatty acid sources (salmon, soybeans, walnuts, flax seeds). This imbalance may trigger inflammation (think irritation, not swelling). Over the years, inflammation negatively impacts nearly all body functions, which can trigger chronic diseases, such as diabetes, obesity, neurodegenerative diseases and autoimmune disorders.1

Brain deterioration may result from insufficient or too much trace minerals. The main causes of brain deterioration are tissue damage, cell death and the influence of certain enzymes. Brain cell DNA is also susceptible to damage by oxidation. This damage to DNA plays a role in Alzheimer’s dementia.2

Additionally, oxidative stress decreases nitric oxide (NO), which normally increases blood flow to skeletal muscle, enhances glucose uptake and impacts insulin action. Increased oxidative damage is a major underlying cause of decreased skeletal muscle strength and mass with age. Furthermore, it is also a contributor to age-accelerated vascular injuries and eye problems.

To summarize, nutritional anti-aging goals are to (1) prevent chronic disease (primarily inflammation), (2) preserve brain function, and (3) maintain muscle tissue.

If your concern with aging is wrinkles, check out these helpful tips.

What Can You Do?

Antioxidants to the rescue! Because of their scavenger activity, some antioxidants are known to be neuroprotective. Eating an ample diet of antioxidant-rich fruits, vegetables, legumes, nuts and seeds, (complemented by whole grains, seafood, lean meats, and milk) will also help protect against other aging effects caused by oxidative damage. To optimize brain function, have adequate but not excessive iron, copper and zinc. To do so, try to eat beans, seeds, mushrooms, dark leafy greens, whole grains, lean meats and oysters.

While you may want to seek out a sole dietary gem, don’t focus on individual foods, but on your overall diet pattern. 

Heart Healthy

It’s suspected that healthy diets help improve cardiovascular health by reducing inflammation3.  The biggest impact on inflammation is from a Mediterranean-style diet with an abundance of fruits, vegetables, legumes, grains, and which includes high monounsaturated fatty acids and omega-3 fats.4  This type of diet has a lower glycemic load, and is higher in fiber, magnesium, carotenoids, and flavonoids, which help reduce inflammation.4 Ginger, curry and other spices also have an anti-inflammatory effect.

Research suggests that replacing meat with legumes several times a week can have a positive impact on longevity, diabetes, cardiovascular disease and weight management. This beneficial impact may be due to the favorable effects on the gut microbiome. Additionally, mild calorie restriction is somehow associated with longer lifespans, though the mechanism is unclear. Perhaps because it slows the rate of cell division by limiting building materials. 5

What About Supplements?

Supplemental fish oil has health benefits for specific age-related diseases, but doesn’t slow aging or impact lifespan. Additionally, supplemental conjugated linoleic acid (CLA) has been shown to prevent the development of atherosclerosis, reduce body fat while improving lean body mass, and regulate immune and/or inflammatory responses. 6

What Types of Food Do You Normally Eat?

Leave a comment below with your favorite types of anti-oxidant or omega-3 rich foods! Or share a favorite lifestyle tip that helps you eat healthy!

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Disclaimer: This blog post should not be construed as medical advice. 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.

References:1) Diet and Inflammation: Possible Effects on Immunity, Chronic Disease, and Life Span. C Ricordi, M Garcia-Contreras, S Farnetti. 2015 Journal of the American College of Nutrition. 34 Supple 1:10-13. 2) Repair of oxidative DNA damage, cell-cycle regulation and neuronal death may influence the clinical manifestation of Alzheimer’s disease. AR Silva, et al. 2014 PLoS One. Jun 17: 9(6): e99897.  3) Diet and Inflammation: a Link to Metabolic and Cardiovascular Diseases. K Esposito, D Giugliano. 2006 European Heart Journal 27, 15-20.  4) Diet and Inflammation. L Galland. 2010 Nutrition in Clinical Practice Dec; 25(6): 634-640. 5) Essential Role for Autophagy in Life Span Extension. F Madeo, et al. 2015 The Journal of Clinical Investigation. Jan 2; 125 (1): 85-93.What Are the Roles of Calorie Restriction and Diet Quality in Promoting Healthy Longevity? W Rizza, et al. 2014 Ageing Research Reviews. Jan; 13: 38-45. 6) Conjugated Linoleic Acid: Potential Health Benefits as a Functional Food Ingredient. JH Kim, et al. 2016 Annual Review of Food Science and Technology 7: 221-244.

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