Treat Yourself – Healthy Indulgences

Treat Yourself – Healthy Indulgences

by | Jun 23, 2017 | All, Ask Our Dietitian, Home, Nutrition

Having an appetite is normal, friends. We all want a little permission to eat according to that appetite sometimes, especially when we’ve made changes to our diets. The key is doing so while maintaining progress toward our health and physique goals. Like spending money when on a budget, you may need to make compromises and sacrifices when you want to splurge.

First, let’s understand the ‘budget’ –  your self-imposed diet. It’s okay to make healthy changes such as moderately restricting intake for calorie reduction or cleaning up a diet that is full of processed foods or high in fat. On the other hand, intense restrictions* or abstinence from favorite foods are often followed by gorging/binging when those eating restrictions are lifted. Gluttony and over-indulgence not only mean excessive calories, but may lead to guilt.

Instead of telling yourself that you’re “following” a diet or “cheating” on it, drop both terms, which infer that only 100% compliance is acceptable and create negative thoughts when you can’t adhere to diet requirements. You should feel good about your overall intent, specific diet plan and progress, while anticipating hiccups along the way. Day to day or week to week, we all have natural fluctuations in the amount we eat (and our body weight) that a new diet plan may not be able to override.

So now on to the relaxation part…

Many people successfully attain their goals while incorporating a little freedom to their eating. Balance is the key. One approach is the 80/20 rule, where a very healthy diet is eaten 80 percent of the time so that 20 percent of the time a more relaxed diet can be consumed. In terms of days of the week, that 20% would account for about 1.5 days. Another method used to balance indulgence with restriction is to choose one discretionary food per day — a pre-planned sugary, fatty or alcoholic item. In fact, incorporating a moderate amount of a favorite food may help obese individuals achieve success in the long run, by avoiding some of the aforementioned rebound excessive eating.

Here are some specific suggestions for healthy indulgences:

  • Opt for a single-serving package of chips, fried snacks or cookies.
  • Use measured portion containers, such as a half-cup for ice cream.
  • Allow a daily ounce of dark chocolate, preferably with fruit or nuts, to curb cravings. See our article, CANDY – Why We Crave It & How to Control Those Cravings, if you have a sweet tooth for confections.
  • Dried fruit offers more intense flavor and sweetness than fresh fruit.
  • Adding avocado slices to salads, sandwiches and tacos enriches the healthy fat content with a smooth buttery feel in the mouth.
  • Fried portion of rarely-eaten fish or vegetable to gain those nutrients and variety. Just skip the Ranch dressing, cream sauce or dip served with it.
  • Have half a regular burger or pulled pork sandwich with a side salad or scoop of coleslaw to get your fill.
  • Make your own healthier version of notoriously heavy foods (e.g. potato fries baked in the oven, lasagna with reduced fat cheese and lean beef, brownies made with prune puree).
  • A small dessert the size of a ramekin, shooter glass, or mini muffin should please the palate.
  • Share an appetizer or dessert, as most are meant to be enjoyed.

Tips for maintaining progress while relaxing your diet:

  1. Decide before starting your meal how much to put on your plate, instead of deciding how much to eat off your plate during the meal.
  2. Compensate for extra calories with additional exercise.
  3. Document your weight routinely.
  4. Plan for special occasions such as a holiday meal, as described in our Eat All You Want at Thanksgiving Dinner and Not Gain Weight!? article.

*If you think you may have an unhealthy obsession or preoccupation with your diet or an inflexible or rigid eating behavior which impacts your well-being (physical, social, emotional, financial), you should seek out the assistance of an expert in disordered eating. To find one, call NEDA 1-800-931-2237 (US) or NEDIC 1-866-633-4220 (Canada).

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:

Mind over platter: pre-meal planning and the control of meal size in humans. JM Brunstrom.

International Journal of Obesity, 2014. 38, S9–S12.

Psychological Consequences of Food Restriction. Janet Polivy. Journal of the American Dietetic Association, June 1996. 96 (6): 589-592.

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Having Trouble With Body Definition? | Q+A

Having Trouble With Body Definition? | Q+A

by | Jun 22, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

When I work out, my body feels pumped and shows definition. On my off days, my body looks flat and undefined. I want my body to show definition all the time, it’s like two different bodies. Please help.

– Joey

Answer:

Your personal experience intrigues us, Joey. We wondered how that could be. Lean and fat mass don’t make rapid shifts, leaving water fluctuations as the possible culprit. The cause of a temporary “cut” look may be the shift of water from outside the cells to inside. Potassium helps to do this, as do carbohydrates.  Big enough changes in carbohydrate consumption can affect muscle glycogen stores. Water is bound with glycogen. So when you’re in a deficit, you lose the plumpness. During a subsequent carbo boost when glycogen and water refill, your muscles may seem to perk up.

It’s not uncommon for eating habits to change on workout days, not to mention any supplements you might be taking on those days, many of which may contain diuretic components like caffeine. For the most consistent physique, I’d recommend a very routine diet with stable sodium intake and to only increase fluids on workout days.

– 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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Breaking: Summer Is OFFICIALLY Here!

Breaking: Summer Is OFFICIALLY Here!

by | Jun 21, 2017 | All, Community, Home, News

Fire up the barbecue, cue the sound of beach waves, and bring out that bikini from storage! Because on June 21st, 2017 summertime officially begins for the Northern Hemisphere.

But – what is summer solstice exactly?

The summer solstice occurs when our planet’s rotational axis is most tilted towards the sun. Because of this, it is the longest day of the year and we receive more sunlight today than any other day of the year. While summer solstice isn’t as widely celebrated as it once was, some places have kept traditions alive.

Summer Solstice Celebrations
  • In Sweden, summer solstice is celebrated by eating the first strawberries of the season1 and marked with fun festivals involving flower crowns, maypoles, and tasty foods.
  • In ancient Egypt, summer used to symbolize the start of the New Year!2
  • Each year in Fairbanks, Alaska a baseball game known as the Midnight Sun Game is held from 10:30PM until sometimes as late as 2AM! Alaska Goldpanners’ general manager, Tom Dennis, jokes that his team doesn’t need caffeine because they have sunlight!3
  • In New York City, a day-long yoga practice runs from 7AM until just before sunset. Not in NY? Not a problem! You can participate remotely via their live webcast.4
  • A Southern California summer solstice celebration takes place in Santa Barbara, CA each year. It was started in 1974 by an artist and mime and has grown in popularity ever since.5
Splash Into LA Fitness

Now that you better understand what the summer solstice is all about, let’s talk about how you can celebrate the day! Try taking advantage of the extra time by heading to the gym early. Not a morning person? Perhaps take a break from the sun and head indoors to take a dip in one of our super refreshing LA Fitness pools*. After all, now that summertime is upon us, keeping cool is a must!

Try an Aqua Fit Group Fitness class* to beat the heat and switch up your typical workout routine.

To find an LA Fitness that offers these amenities, click here!

*Photos depict a typical LA Fitness facility. Classes and amenities vary by location.

Sources: 

  1. Almanac, Old Farmer’s. “First Day of Summer 2017: The Summer Solstice.” Old Farmer’s Almanac. N.p., n.d. Web. 12 June 2017.
  2. Ibid
  3. Than, Ker. “First Day of Summer: 4 Things to Know About the Summer Solstice.” National Geographic. National Geographic Society, 25 May 2017. Web. 12 June 2017.
  4. Cheapflights. “Top 10 Summer Solstice Celebrations Around the World.” The Huffington Post. TheHuffingtonPost.com, 18 June 2015. Web. 12 June 2017.
  5. Ibid

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When Cutting Carbs Becomes Extreme | Q+A

When Cutting Carbs Becomes Extreme | Q+A

by | Jun 20, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have a question regarding cutting carbs. I have attempted to drastically cut carbs and as a result, went through a rough period just not feeling well. I suspect it’s because I went too extreme.  What is the proper way to cut carbs and what is the best way to reduce body fat?

– Gary K.

Answer:

It’s important to maintain your calories when you omit a large portion of your normal diet! Replacing the missing items with equivalent energy from protein and fat sources is key. Often a shift from starches such as bread, pasta and potatoes also means you’re also missing what normally goes on them – butter, jelly, oil, marinara sauce, sour cream, etc.

If you take away 2-3 slices of pizza, for example, and replace it with a couple of roasted chicken breasts, you’re losing hundreds of calories. You could obtain the equivalent calories without the carbs by having the chicken (light and dark meat) with cream sauce or mushroom gravy.

Your brain and nervous system prefer blood sugar as their source of energy. Be sure to consume at least the recommended minimum of carbohydrates to fuel your body properly. The United States Institute of Medicine recommends 130 grams of carbohydrates per day for adults, which is reflected in the 2015 U.S. Dietary Guidelines. (That equates to only 520 calories, typically less than 25% of actual energy consumed.)

– 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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Gym Bag Essentials for Men and Women

Gym Bag Essentials for Men and Women

by | Jun 16, 2017 | All, Fitness, Home

Gym time, time to grind – do you have everything you need?

 

We’ve compiled a list of some of the most essential items to help you be your best when gym time calls. Check them out below!

 

1. Comfortable workout clothes – Having good quality gym clothes to work out in not only makes you feel better, but may also greatly impact your workout. Try light, breathable clothes if you prefer yoga, running, or dance. If you’re more in to cycling, try clothing that fits a bit more snug.

Shop LA Fitness clothing here.

2. Padlock – It is very helpful to have a strong padlock with you if you plan on leaving your items in a locker.

3. Lightweight sneakers – This can make a huge difference to your workout! Light sneakers help you feel less weighed down and therefore, may help you feel faster than a heavier shoe would make you feel.

4. Water bottle – Hydration is essential to maintaining a healthy lifestyle. Make sure to have a water bottle, so you can rehydrate and continue on your fitness journey.

Interested in this sleek LA Fitness stainless steel water bottle? Find out how it can be yours here!

5. Small workout towel/body towel –Keep a workout towel with you to help keep sweat out of your eyes and off your body. This way, you can continue to pedal, push, kick, and fight your way through your workout. If you plan on showering afterwards, don’t forget to bring a body towel with you too.

6. Facial wipes – Guys, girls, this is important for both of you! While it is a good thing for our bodies to sweat, letting the sweat sit on our faces too long can often do more damage than good. Sweat typically “carries with it the grime of what’s built up in your pores and what’s on your face.”1 If you let it settle back into your skin that can cause skin irritation and breakouts.

7. Post Workout Snack – Staying properly fueled is almost as important as staying hydrated. Make sure to carry a snack with you, in case you’re lacking the energy your body needs pre- or post-workout.

How Soon Can You Eat Pre and Post Workout

What Are The Best Foods to Eat Before & After a Workout?

Did you forget to bring a snack? Many LA Fitness clubs have a juice bar. If your local club is one of those, grab a smoothie or health juice shot to keep your body feeling its best.

8. Change of clothes & Shower Essentials – Keeping a fresh pair of clothes with you could come in handy if you feel like rinsing off in the showers after a hard workout. It wouldn’t hurt to also have a reusable canvas bag to store dirty clothes in and sandals for the shower.

9. Body spray – It never hurts to smell nice, right? A little body spray could be the perfect pick-me-up after a quick workout. Not a fan of body sprays? Opt for another kind of protection against odor, with an added benefit of sweat protection. Deodorant can help quickly freshen you up after a hard day’s workout.

10. Toiletries – If you plan on showering at the gym, keep with you a little travel-size bag of shower toiletries. Ladies, don’t forget about feminine products. You never know when the need for these products may arise. Keep some extra feminine products in your gym bag, so you’re never left in a tricky situation. Also for the ladies, hair pins and ties are a nice addition to carry in your toiletry bag. Having a few extra hair pins on hand can help keep those pesky little fly-aways out of your eyes, and off of your face, so you don’t end up with sweaty hair after your workout ends.

11. Headphones – Music can help distract from the fact you’re working out. So make sure not to forget your headphones on your next visit to the gym!

Want to make these yours? Find out how you can earn them here!

Now that you have your gym bag packed and ready to go, do you know what workout you’ll conquer today? LA Fitness offers over 20 types of Group Fitness classes, so why not mix it up and try something new? Find a full list here!

Why conquer a class alone? Refer a friend or family member through our VIP Rewards program and earn some cool prizes along the way!

Sources:

1. “The Effects Of Sweat On Your Face After A Workout.” Into The Gloss. Into The Gloss, Inc., 2015. Web. 08 May 2017.

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