Hungry Post Workout Tips

Hungry Post Workout Tips

Question:

I recently started doing the boot camp class at LA Fitness and I noticed that I get very hungry after class. Any recommendations? I need to lose like 30 lbs., please help.

– Adela C.

Answer:

When your body tells you to EAT (now!) post-exercise, it certainly gets your attention! That hunger may be normal, though disruptive to weight loss efforts if you eat the energy equivalent of what you just burned. A small recovery snack such as a two-inch apple and tablespoon of peanut butter may do the trick. Base it on carbohydrates to replace spent fuel. A cup of dry cereal to munch on travels well. A single ounce granola bar is another convenient option. But if you’re planning on a meal in an hour or so, try to fill up on light fare such as air-popped popcorn, celery, rice cakes, and melon to stave off hunger until then.

Other tips include:

  • Depending on when you work out, consider boosting up your previous meal to give you the fuel you need for vigorous exercise.
  • If you’re exercising over an hour, switch from water to a simple sports drink during your exercise to keep blood sugar up.
  • Include some protein and healthy fat at the previous meal to promote satiety and help keep energy levels stable.

– 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.

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!

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Our 12 Month Guide to Keeping Your Resolutions This Year! 

Our 12 Month Guide to Keeping Your Resolutions This Year! 

JANUARY 

Make a plan – You’re more likely to get things done if you know how, when, and where you’ll do them. Just saying you’ll do something isn’t enough. Identify the days, times and location of the activity. Make a contingency plan for when you’re short on time or money. 

FEBRUARY 

Go back to basics – Rely on the tried-and-true changes that make for success. Use what’s worked in the past rather than reinventing the wheel. Ask experts and professionals for their advice and read up on how most people accomplished the same goal. 

MARCH 

Make a list – Write out all the benefits to accomplishing your goal. Focus on the “pros” instead of the “cons.” Use these to push you when you don’t feel up to the taskKnowing what you’ll get out of it helps draw you to action. 

APRIL 

Track your progress – Log, chart or graph to keep the quantitative (intake, reps, weight, etc.) measures of your journey visual. Reference it daily as motivation and a reminder of your achievements. Remember that most advancements aren’t linear, so look at overall progress. 

MAY 

Get happy – Focus on the positive by identifying a small accomplishment each day. Believing in yourself may be the most important factor to success.* Recognizing small feats can give you the drive to accomplish larger ones. 

JUNE 

Recommit yourself – Pick yourself back up after a fall. Not everything goes according to plan (sigh). Having the resilience to get back to routine after a misstep is more important than not making any mistakes to begin with. 

JULY 

Avoid temptations  Be sure you’re not in a situation that could lead you astray. Ahem, not next to the buffet or on a comfy sofa. Choose environments in line with your goals so you can avoid the “Should I or shouldn’t I?” internal battle.  

AUGUST 

Reward yourself – When you hit a milestone, celebrate! (But not with something that will lead you to go in reverse 😊) Give yourself a pat on the back and something tangible, too. Perhaps make smaller weekly goals for a small pay-out, such as a magazine or video game. 

SEPTEMBER 

Reflect on your journey – How great did it feel to overcome the last challenge? Look at how far you’ve improved since starting. Like autumn, you are in a season of change that doesn’t happen all at once. Enjoy each step along your path. 

OCTOBER 

Call on friends for support – There is truly strength in numbers! Enlist a workout buddy or lunch pal to keep you on track. Even the verbal support of those close to you who aren’t physically nearby can lift you up and spur you to continue onward. 

NOVEMBER 

Try something new – Now is the time to break up your routine and keep things interesting. Let your curiosity get the better of you. Attempt a new class, sample a different product, taste a new cuisine or give an innovative method a shot, providing it’s in line with your goals. 

DECEMBER 

Remember why you started – Bring those reasons to the forefront of your priorities. Think of this month as the last sprint to the finish line! If you’re behind don’t throw in the towel but double-down on your efforts to surge ahead. 

Resource: 

  1. “How to Keep Your New Year’s Resolutions: Research explains what works best.” The Bronfenbrenner Center for Translational Learning. Psychology Today. Dec. 26, 2017. Accessed Dec. 10, 2018. 

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Healthy Tips for Losing Weight for Adolescents

Healthy Tips for Losing Weight for Adolescents

Question:

I have a goal of losing weight from 135 lbs. to 120 lbs. I am 17 years old and I go to LA Fitness every day. According to my calorie tracker, I eat 1,200 calories every day and burn 450. Can you please give me some healthy tips so I can lose weight faster? Because I am not seeing the changes I want to see.

– Rimsha M.

Answer:

At 17 years of age, you need plenty of energy (even if you’re done growing in height). Your tracked 1,200 calories simply are NOT enough for most boys or girls of your age, who should consume at least 1,800 calories. If you are truly overweight, meaning your height is 5’1” or less, then your high level of physical activity should create enough of a deficit for weight loss. Bravo for hitting the gym for daily exercise! Nutritionally, you can make sure your calories are spread out in at least 3 meals comprised of whole grains, fresh fruits and vegetables, lean protein, low-fat dairy and healthy plant fats. Without its snacks or desserts, the 2-week sample weight loss menu from ChooseMyPlate.gov should give you an idea of what to eat. Get plenty of water and sleep, too! Focus on the health habits you are improving, and the scale will eventually follow.

– 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.

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!

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Foods That Promote Hydrated and Glowing Skin

Foods That Promote Hydrated and Glowing Skin

Question:

What are some foods that help keep the skin looking more hydrated and glowing?

Answer:

It takes the entire physiological nutrition process for ingested food to affect the exterior of your body from the inside. A proper diet and good skin care should keep your dermal layers in top shape.

The first step is not surprising – stay hydrated! Drink plenty of water throughout the day. Next, choose foods high in unsaturated fats, like nuts, avocado, and salmon. The omega-3 fatty acids found in salmon reduce inflammation and keep skin healthy and bright.1 Avocado also contains biotin which combats dry skin.1 Finally, include sources of supportive nutrients. Cantaloupe melon and sweet potato contain vitamin A which helps maintain epidermal glow.Turmeric spice is full of antioxidants, making it great to nourish skin and promote elasticity.2  Higher intake of vitamin C rich foods (citrus, strawberries, broccoli) is associated with less age-related dryness.3

In addition to eating your way to better skin, you can apply good nutrition directly to your derma! Topical food picks for the surface of your face include:

  • Mask: 1 Avocado + 2 Tbsp plain yogurt + 1 Tbsp oil + 1 Tbsp honey4
  • Soak: Buttermilk-dipped washcloth
  • Massage: Pureed papaya
  • Peel: Whipped egg white + tsp coconut oil + tsp lemon juice5
  • Mist: Liquid from straining boiled, peeled and diced cucumber & lime

References:

  1. 9 Things You Should Be Eating Regularly If You Want Glowing Skin, by Lauren Valenti. marieclaire.com. March 30. 2017. Accessed 11.26.2018.
  2. 8 Foods for Glowing Skin. Keri Glassman. https://nutritiouslife.com Accessed 11.26.2018
  3. Beauty From the Inside Out: Improving your diet or taking supplements may lead to younger-looking skin. American Academy of Dermatology aad.org February 3, 2015. Accessed 11.26.2018
  4. 8 Skin-Transforming Face Masks You Can Make Out of Food, by Irma Elezovic. Allure.com. January 3, 2017. Accessed 11.26.2018
  5. 3 DIY Egg White Face Masks for Dry, Normal and Oily Skin, by Deeksha Sarin. https://food.ndtv.com. March 28, 2018. Accessed 11.26.2108

– 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.

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!

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15 Meatless Monday Recipes

15 Meatless Monday Recipes

Question:

I just started participating in no-meat-Mondays. What are some well-balanced vegetarian based meals I can eat (breakfast, lunch, dinner)?

Answer:

What a fun step toward a healthy-for-you and better-for-the-planet diet!

Here is a month’s worth of options for your Meatless Mondays:

Breakfast

  • Whole wheat pancakes with nut butter and banana. Pea milk.
  • Avocado toast with cucumber and basil. Pineapple. Soy milk.
  • Bean burrito with salsa. Orange. Almond milk.
  • Tofu scramble with spinach, mushroom and red pepper. Peach. Coconut milk.
  • Oatmeal, nut and dried fruit porridge. Rice milk.

Lunch

  • Pasta salad with peas, pine nuts, and tomato. Apple.
  • Wild rice soup with mushrooms and carrot. Roasted chickpeas. Plum.
  • No-meat bean chili with cornbread muffin. Melon.
  • Tofu coconut curry with cabbage, carrot, and peppers. Kiwi.
  • Gnocchi with pesto. Spinach salad w/ sliced almonds and berries.

Dinner

  • Twice baked potatoes with vegan cheese. Broccoli.
  • Black bean fajitas with onion and bell pepper. Whole wheat tortilla.
  • Hoisin tofu lettuce wraps with carrot and green onion. Ramen noodles.
  • Roasted vegetable thin crust pizza with vegan cheese.
  • Butternut squash and apple bake (or puree for soup). Pumpkin seeds. Kale chips.

Choices inspired by PETA vegan recipes.

– 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.

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!

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