diet Archives - Page 2 of 63

Skin-Saving Nutrients You Need Now

by DebbieJ MS RDN | Jan 3, 2020 | All, Home, Nutrition, Wellness

Why Do We Get Wrinkles?

Nourishing your skin from the inside out often means focusing on collagen production (vs. consuming collagen supplements) since it’s the major component of connective tissue in tendons, skin and ligaments^1,2. Your dermis layer’s collagen serves to provide skin with structure, allowing skin to rebuild and repair, and to withstand stretching¹, providing skin elasticity and tone². Although it’s the most abundant protein in the body, as we age our natural production of collagen wanes³. Collagen fibers break down or no longer regenerate, which lead to dreaded wrinkles².

Collagen

Collagen is made up of several amino acids, predominantly the non-essential amino acids glycine, proline, hydroxyproline^1,2, as well as alanine and arginine. Varying amino acid combinations make different types of collagen, so the collagen in skin (types I & III) is not the same as that in your joints (type II) or gut. In theory, boosting collagen production means furnishing your body with an adequate supply of amino acids from any protein source. However, the body prioritizes protein production to where it’s needed, say wound healing or antibodies for immunity, so it’s impossible to determine in advance where possible collagen peptides will be used in the body².

Still, consuming dietary sources of collagen ensures getting adequate amounts of hydroxyproline – the one amino acid not found in other proteins. Since collagen is concentrated in connective tissues, such as muscle, animal flesh (meat, fish, poultry, eggs) is a good source of collagen. Spirulina algae also contains collagen. Bone broth (which is simmered much longer than stock) also provides the amino acids necessary to build collagen².

Overall, dermatologists recommend a diet rich in nutrients and antioxidants to preserve skin health. Several play a key role in the production and maintenance of collagen to keep skin smooth and firm, while others protect against sun-induced skin aging and free radical damage in skin cells. Specifically, the skin-saving nutrients and phytochemicals to include regularly in your diet should be:

Vitamin C

This antioxidant is a necessary cofactor in collagen synthesis and protects existing collagen from degradation^2,4 and subsequent skin damage. Good food sources include citrus fruit, kiwifruit, peppers, strawberries, papaya, tomato juice, kale, cabbage, Brussel sprouts and broccoli⁴.

Vitamin E

As with vitamin C, this antioxidant helps fights free radicals produced from sun exposure⁴. Sunflower seeds, almonds, avocado, wheat germ, sunflower oil and grapeseed oil are good sources.

Linoleic Acid

An essential fatty acid used in making ceramides to build a strong skin barrier⁴. Research also suggests that higher intakes may reduce skin aging⁴. It’s found in nuts and seeds, grapeseed oil, sunflower oil, safflower oil and canola oil.

Omega-3 Fats

This type of fat from fatty fish (such as salmon, trout and sardines) and certain plant oils (flaxseed, soybean, and canola) preserves collagen and reduces inflammation caused by ultraviolet rays⁴.

Selenium

Found in Brazil nuts, mushrooms, wheat germ, sunflower seeds, turkey and seafood, this antioxidant mineral protects skin cells from free radical damage and guards against skin cancer⁴.

Sulfur

A mineral commonly found in eggs, broccoli, onions, and garlic² that’s needed for the structural formation of collagen.

Zinc

Foods such as red meat, poultry, beans, nuts, certain types of seafood, whole grains, and dairy products provide this necessary mineral co-factor for collagen production².

Flavenoids

These compounds in foods such as green tea, berries, beans and cocoa powder may reduce inflammation, improving skin elasticity and reducing wrinkles⁴.

Water

The liquid of life helps maintain skin moisture, delivers nutrients to your skin, and flushes out toxins.

Besides thinking about producing new collagen, it’s equally important to consider protecting existing collagen from damage and subsequent skin sagging. Lifestyle factors that negatively affect collagen integrity include smoking and sun and pollution exposure².

Quitting smoking, wearing sunscreen and avoiding microscopic contaminants help to save your skin. A big dietary factor in skin aging is high sugar intake² because the binding of sugar molecules to collagen fibers forms advanced glycation end–products⁵, causing permanent damage. To prevent wrinkles, include only natural sugars in whole foods like fruit and milk, and avoid added sugars.

Sources

WH Freeman and Company. Collagen: The Fibrous Proteins of the Matrix. Molecular Cell Biology, 4th Edition. ©2000 https://www.ncbi.nlm.nih.gov/books/NBK21582/ Accessed 11/15/2019
J Santa Cruz. Dietary Collagen — Should Consumers Believe the Hype? Today’s Dietitian, March 2019. Issue Vol. 21, No. 3, P. 26
Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. American Journal of Pathology. 2006;168(6):1861–1868. doi:10.2353/ajpath.2006.051302
L Beck. “Can taking supplements or certain nutrients actually improve your skin?” The Globe And Mail. August 8, 2015. https://www.theglobeandmail.com/life/health-and-fitness/article-can-taking-supplements-or-certain-nutrients-actually-improve-your-skin/?cmpid=rss Accessed 11/15/2019.
Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging?. Dermato–endocrinology. 2012;4(3):259–270. doi:10.4161/derm.22028

Nutrition Planning with GERD and an Unhappy Thyroid | QA

by DebbieJ MS RDN | Dec 31, 2019 | All, Ask Our Dietitian, Home

Question:

Hi, I was wondering if you would be able to help my girlfriend with her diet. We’re both LA Fitness members. She’s an avid swimmer and eats pretty healthy (usually eating far less than what I normally intake). She has a thyroid issue and suffers from GERD, acid reflux. She was swimming several times a week and doing weights, yet not really losing any weight. And, if she can keep food down it’s a good day for her. She takes stuff for GERD but stopped taking her thyroid medication as she wasn’t getting any change. She was going to try one of the app diets, but her mom passed away this year and canceled on that. So, I was wondering if there’s a diet you would recommend for her, to first get her stomach back on track and possibly help her to lose the weight she wants to drop. Thank you for your help.

– John B

Answer:

It’s imperative that your girlfriend follow up with her physician on an appropriate course of action regarding her thyroid condition since she stopped taking her medication. Thyroid function determines cellular metabolism and doctors test hormone levels, not body weight, to indicate medication effectiveness.

I’ll assume she requested your assistance, otherwise advice offered by you regarding her diet and weight may not be accepted! (Always a good idea to be clear on a significant other’s intent in sensitive matters.) If she already eats healthy and has had a recent stress, then simply reducing portions may be reasonable versus following a structured diet plan.

For gastroesophageal reflux disease (GERD), the International Foundation for Intestinal Disorders* recommends a diet that includes non-citrus fruits, lean proteins, complex carbohydrates, and vegetables except tomatoes and onions. Low-fat dairy foods, non-mint chewing gum, and small amounts of oils, avocado and nut butters are generally well tolerated. Avoid alcohol, caffeine, carbonated beverages and chocolate.

There is no specific menu plan to follow for losing weight with acid reflux. If your girlfriend is absolutely ready to begin new eating habits, then she may resume her intention of using an app and make adjustments for GERD accordingly. Consumer Affairs recently posted their top 10 weight loss apps of 2019 based on user ratings. And last year Kaiser Permanente shared their reviews of 10 nutrition and diet apps of 2018. That’s twenty apps for her to choose from though not all offer meal plans.

Best of luck to both of you for 2020 from Living Healthy!

* https://www.aboutgerd.org/diet-lifestyle-changes/diet-changes-for-gerd.html Accessed 11/22/2019

– 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.

Some questions have been edited for length and/or clarity.

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Keeping the Weight Off | QA

by DebbieJ MS RDN | Nov 7, 2019 | All, Ask Our Dietitian, Home

Question:

I have had a weight problem for most of my life. For the first time, I weigh less than 200 pounds (currently 175lbs). I don’t know how to manage my weight and keep it from ballooning because of comfort or pain/stress. I walk almost every day but my diet is horrendous because I forget to eat, and by the time I realize it, I’m overeating….help

– Tenesha P.

Answer:

Congrats on your current status, Tenesha! It seems that you’re looking for guidance on managing your weight and preventing regain with a healthier diet. Make meals a priority by planning, shopping and preparing items you can have on hand to eat. Perhaps you also miss meals then overeat because you don’t pay attention to hunger cues. Use a hunger scale* to evaluate your hunger and satiety levels so you can be more mindful to react to signals sooner.

I’m glad you acknowledge self-soothing with food as a response to stress. We all do it from time to time! Identify and develop alternate strategies for stress reduction that can be your first line of action before you turn to comfort food. Keeping problem foods out of sight (or the house/office) while stocking healthier options up front and center will allow you to more easily reach for nutritious foods when the urge hits.

You’re a stranger to me, but I’d suspect that your “horrendous” diet isn’t due to lack of nutrition knowledge. Since you say you’ve had a life-long weight problem, you probably need motivation and accountability, not facts or macronutrient charts. Consider investing in a reputable weight loss program so that you’re not going it alone. After assessing the reasons contributing to your weight issue, a good counselor will tailor a diet plan to your needs and support you along the way.

Finally, keep your chin up and celebrate the success you’ve had so far. Recognize where your strengths are and identify specific areas to improve. You have the power to overcome your reactive eating and replace it with healthier habits!

* Kristina Larue, RD, CSSD, LDN “The Simple Tool That Can Help Prevent Overeating.” MyFitnessPal blog. https://blog.myfitnesspal.com/the-simple-tool-that-can-help-prevent-overeating/ Nov. 22, 2017. Accessed 10.21.2019

– Debbie J., MS, RD

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

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

How to Celebrate Sweetest Day Without Undoing Your Diet

by Sandra Koury | Oct 18, 2019 | All, Fun, Home

This year, Sweetest Day falls on October 19th. Hardly 2 weeks from Halloween, another day of sweet treats, this candy-filled holiday is a reminder for many that they are loved, appreciated, and cared for by those who celebrate with them.

Wait? You haven’t heard of Sweetest Day? Well, don’t feel too out-of-the-loop; this holiday is primarily celebrated in the Midwestern and Northeastern parts of the U.S. It’s even better known in the state where it originated: Ohio!

In 1922, philanthropist Herbert Birch Kingston started the idea of Sweetest Day by distributing candy and gifts to orphans, the elderly, and the disabled to show kindness to those he felt received it less than others.

Today, people celebrate their friends and loved ones in this way to express their love, their gratitude, and to spread the kindness. If you’re observing Sweetest Day this year, or now thinking of adding a new tradition, we’d like to offer you some great (and less sugary) ideas to help you celebrate.

healthier treat ideas

Instead of the pure sugar you’d get in a box of candy, try out some of these delicious ideas. Not only are they more natural and nutritious treats, the fact that you made them yourself will definitely earn you some bonus points.

01.

Chocolate Peanut Butter Banana Bites

These sweet treats are super easy. All you need is some banana slices, peanut butter (or almond butter), and dark chocolate. Simply sandwich some peanut butter in between two banana slices and then dip the bite into some melted chocolate. If you like, you can top your creation with crushed peanuts or almonds.

When using chocolate, we recommend you choose dark because of its lower sugar content. However, if you despise dark chocolate and all that it touches, feel free to use milk chocolate.

Tips: Freeze the bananas before and after working with them. If you’re using milk chocolate and you’re worried about this treat being too sweet, try dipping only half the bite into the chocolate.

02.

Watermelon Feta and Mint Skewers

These skewers are colorful, refreshing, and really tasty, especially if you like to mix sweet and salty flavors. Probably the hardest part of this recipe is figuring out how to cut watermelon into cubes, but really any bite sized shape will do! Simply stack some watermelon, feta, and mint in any order onto some skewers. If you like, you can add a light sprinkle of salt and pepper for a little extra flavor.

Tips: If you’re cutting mint straight from your yard, try soaking it in a mixture of water and salt for a few minutes to help give the leaves a more thorough clean.

03.

Healthy Oatmeal Balls

Not only do these look good, they’re also good for you. They’re little rolled packages of oatmeal, chia seeds, cranberries, coconut, flax seeds, and honey. They take little work but will certainly make a mess of your hands as you roll them together.

Tips: You can use a variety of ingredients according to the flavor profile you’re looking for. You can use peanut butter as the binder instead of honey, raisins instead of cranberries, cinnamon instead of coconut, and experiment with many other variations.

If you’re not sure you want to make something edible, there are plenty of other ways to celebrate Sweetest Day. In the next section, you’ll see exactly what we mean.

Nurture Healthier Relationships

When it comes to communicating our thanks, sometimes we can be pretty good at letting life, work, school, and everything else get in the way. You can use this day to reflect on the people in your life who matter and on who you’d like to acknowledge more often.

Unlike Valentine’s Day, Sweetest Day is not restricted to celebrating your significant other. Think about all the people who are close to you. Do you have a friend who has been there for you and you want to let them know they are appreciated? Are there people you want to make amends with? Who do you want to show your gratitude for?

Once you’ve identified your crew, you can start hashing out the details. You can keep it simple or go a little nuts with it. It’s entirely up to you! For some ideas, you can:

01.

Do Something Nice

A small act of kindness can go a long way. Do the dishes or take out the trash without being asked. Wash your brother’s car. Buy your coworker a cup of coffee. Compliment your classmate’s outfit. A very ordinary act of kindness, done unexpectedly, can go highly appreciated.

02.

Write a Card

Some people are great at “doing,” others are great at “saying.” If you know you don’t say certain things enough, or you’re simply better at expressing what you need to say on paper, writing a heartfelt card is another great option.

03.

Spend the Day Together

Let’s be honest, we all have a friend or family member that we don’t see as often as we used to or probably haven’t talked to in a while. Spending some time together may be just what you need. It doesn’t have to be anything outrageous. It can be as simple as going for a walk together, hitting the gym, cooking a meal (or going out for one).

If you liked our sweet treat suggestions but want even more interesting and healthy ideas, check out our dietitian’s response to this question about Sugary and Salty Snack Substitutions. To access our monthly blog post highlights, subscribe to our newsletter today!

How to Handle a Weight Loss Plateau | QA

by DebbieJ MS RDN | Sep 19, 2019 | All, Ask Our Dietitian, Home

Question:

Hi. I’m a member at LA Fitness. I started this weight loss journey 6 months ago. I weighed 287 pounds. I’m currently 210 pounds. I have been eating under 20 grams carbs per day and 1-3 grams of sugar per day. It’s like a version of keto. But I don’t do high fat. No cheat days. I work out daily. I’ve hit a plateau with my weight. What can I do?

– Stephanie S.

Answer:

My question is: How has your body composition changed during your journey the last 6 months? Have you kept track of your measurements in addition to the scale? With a significant weight loss of 27% either you’ve lost some lean body mass (reduces metabolism), retained it, or have gained lean mass (hides fat loss on scale).

Strength training is a critical component of your exercise routine. You say you work out daily. Remember that the workload must be progressive – your body is stronger now than last year, so more resistance is needed for the same effect. The idea is called the overload principle. When you continue the same routine for your workouts after your body has adapted, you fail to make further progress.

Stress and lack of sleep can also contribute to rising cortisol levels which may impact metabolism and weight.

With very low carbohydrate, high protein and moderate fat intake it’s just as likely that you’re under-consuming calories now as it is you are overconsuming calories. Eating too little suppresses metabolism while eating more than you need prevents fat burning. Seemingly healthy keto foods like bone broth are higher in sodium which may cause you to retain water weight. Remember to focus on real, whole foods and avoid processed food products.

Breaking through a plateau may take a few weeks and everybody is different, so you will experience a shorter or longer duration of plateau than another person. If you still don’t see a change in body composition after a month of progressive exercise and fine-tuning your diet, consider starting over from where you are at now using the Body Weight Planner to determine calorie needs. Plan for only a 1-2 pound loss per week to avoid rapid weight loss (greater than 2 lbs./week) which contributes to muscle, water, and bone density loss.

– Debbie J., MS, RD

Some questions have been edited for length and/or clarity.

Ask our Dietitian

Have a nutrition question? Our registered dietitian is ready to help!

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

Why Do We Get Wrinkles?

Collagen

Vitamin C

Vitamin E

Linoleic Acid

Omega-3 Fats

Selenium

Sulfur

Zinc

Flavenoids

Water

Sources

Question:

Answer:

Ask our Dietitian

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