LA Fitness Living Healthy Blog Gets New Look

LA Fitness Living Healthy Blog Gets New Look

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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Busting Sugar Myths | Fact or Fiction

Busting Sugar Myths | Fact or Fiction

Fact or Fiction?

There are lots of myths about sugar out there, which of them are fact and which are fiction? Find out what our registered dietitian has to say!

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

What is Fact and what is fiction?

How do you know what is fact or fiction? There are many myths out in the world that provide readers just like yourself with false information. Luckily for you, we are here to help crack those myths specifically about sugar. Is all sugar bad? Does sugar cause diabetes? Find out more of what is fact and what is fiction about sugar.

FICTION: Sugar causes diabetes in adults.

The reality is that type 2 diabetes occurs mostly in genetically predisposed individuals who are overweight, consume excess calories (from all sources), and lack exercise. One food type is linked to a greater risk of developing type 2 diabetes: sugar-sweetened beverages. Sugars, both natural and added, are ‘simple’ carbohydrates with a 1 or 2-unit basic structure that the body easily digests. Carbohydrates that are ‘complex’ are made up of many strands of the same units. Although starches often don’t taste sweet, they break down during digestion and enter the bloodstream as sugar. One does not need to eat an excess of sugar to have high blood sugar or over-consume calories.

FACT: Sugar has the same number of calories, no matter the source.

Gram for gram, sugar units provide the same energy potential: 4 calories per gram — regardless of the specific molecule: sucrose (table sugar), fructose (fruit sugar), lactose (milk sugar), galactose, maltose, etc. When looking at the form of sugar, say a teaspoon of table sugar versus a teaspoon of honey, the sugar content will vary only slightly (4 grams & 5 grams, respectively) because of the difference in each source’s structure, air, and moisture, but the calories per gram of sugar units remain the same.

FICTION (MOSTLY): If sugar is added from a natural source it’s fine.

It really depends on the quantity and amount of processing. An all-natural candy bar with molasses, caramel, and honey can still contain a whopping 25 grams of sugar, none of which provide significant nutrients. They are considered “empty calories,” as the sugars are generally concentrated or extracted without their related nutrients. It’s the sugar’s whole source, as in the milk or the fruit, which provides nutrients and makes the sugars they contain justifiable.

Food for Thought

Fructose (fruit sugar) in a sports drink as sweetener is still an added sugar and provides only calories. Why would that be fine? A competitive athlete might need the calories without the fruit source’s solids or gut-irritating acid. Maybe he/she will drink more of a flavored beverage than plain water, improving his/her hydration.

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FICTION: I don’t eat sweets of any kind so I can’t consume too much sugar.

Passing by every dessert known to man could still enable you to consume too much sugar from hidden sources such as salad dressings, dips, marinades, sauces, beverages, spreads, and bakery products (breads, rolls, crackers), as well as large or multiple servings of fruit and milk products. Imagine a day’s intake of flavored instant oatmeal, fruit, milk, mocha coffee, protein bar, salad, chicken tenders w/honey mustard dressing, fruit smoothie, teriyaki beef bowl, and flavored yogurt. In this example, one could still eat more than ¼ of their carbohydrates as sugar and over the recommended 10% of calories from added sugars.

FACT: Some sugar in the diet is okay.

After nutritional needs are met from wholesome low-calorie foods, the remaining food items to meet energy demands can be from discretionary fat, sugar or alcohol sources. The base of the diet (along with whole grains, lean proteins and plant fats) should generally contain fruits, vegetables and milk products, which then will provide natural sugars along with the nutrients found in those foods, such as Vitamins A and C, protein, fiber, calcium, magnesium, phosphorus and potassium. Besides, what fun is a birthday party without cake?

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How to Like Running – Podcast Ep. 34

How to Like Running – Podcast Ep. 34

On this episode of the Living Healthy Podcast, we speak with running expert, Greg McMillan, to learn what it takes to start running and enjoy the journey.

Sources:

Give the Gift of Holiday Cheer This Year

Give the Gift of Holiday Cheer This Year

Cyber Monday Sale

Black Friday is over, but Cyber Monday is here! Find the perfect holiday gift for a family member, workout buddy, co-worker, or even yourself! Be sure to hurry because this offer ends Tuesday, November 29, 2016 at 9:00 p.m. PST.

Just follow these quick and easy steps below to save:

  • Go to ShopLAFitness.com
  • Pick your favorite workout attire
  • Use code “SAVE30” at checkout
  • Instantly save 30%!

What are you waiting for? Stock up on all things LA Fitness by visiting the shoplafitness.com store today. Happy shopping everyone! Offer ends Tuesday November 29, 2016 at 9:00 p.m. PST.

#GivingTuesday

Want to help support a wonderful cause this year? You can help this holiday season by donating to support Augie’s Quest, an organization that is actively trying to find a cure for ALS, a neurodegenerative disease that can impact anyone. Over the past 5 years LA Fitness has teamed up with Augie’s Quest to bring awareness to the disease and help support their research efforts. To find out how to help support the cause, visit www.LAFitnessCares.com. You can help spread the joy of the season this year for those who need it most.

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How Can I Realistically Count Calories for Weight Loss?

How Can I Realistically Count Calories for Weight Loss?

Question:

How can I realistically count calories for weight loss?

Hello, My name is Ani, I am a member of L.A. Fitness. I’ve decided to lose weight, I need realistic guidelines from you.  I am 59 years old, Height 5′ 4″, Weight 139 lbs.  Goal: go down to 133 lbs by Dec. 27, 2016 Plan?  To lose 6 lbs in 3 months, how many calories may I ingest per day, and how many calories should I burn per day?  I have not counted calories before; would you have an easy way to count calories?

-Ani K.

 

 

Answer:

Ani, as you are not currently counting calories and do not know how much you are consuming, I would first suggest that you determine your current intake.  Use a diet analysis software with a broad range of foods (30K+) based on the USDA National Nutrient Database for Standard Reference* to average at least 3 typical days of your diet – everything you eat and drink, including condiments.

An estimated range of calorie needs to promote weight loss in females based on calculations using your age, height and weight is 1200 to 1600 calories per day.  The actual amount you need depends on your activity level and individual metabolism.  For effective weight loss, your intake should be about 500 calories less than your expenditures per day.  If you increase your activity by 200 calories and trim 300 calories off your intake daily, you’d create the desired 500 calorie deficit.

I wish there was an easy way to accurately count calories!  A simple bean and cheese burrito could be a 300 calorie frozen item or a whopping 800 calorie restaurant half-pounder.  If you could break combination foods down to their base components and approximate the portion of each, you can add up each ingredient using a diet analysis program based on the USDA Food Composition Database.  For example, doing so might provide this information: 10” flour tortilla (211 cals) + ¼ C shredded Colby Jack cheese (108 cals) + ½ C. refried beans in oil (182 cals) = 501 calories.

*as of the writing of this post, the newest version is Release 28.

– 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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How to Like Running – Podcast Ep. 34

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On this episode of the Living Healthy Podcast, we speak with running expert, Greg McMillan, to learn what it takes to start running and enjoy the journey.

Ask our Dietitian

QA_icon

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!

8 + 8 =

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How Can I Manage My Weight Effectively?

How Can I Manage My Weight Effectively?

 

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.

Suggested Articles

Ask our Dietitian

QA_icon

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!

13 + 13 =

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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