Nutritional Advice for Those With Hashimoto’s Disease | Q+A

Nutritional Advice for Those With Hashimoto’s Disease | Q+A

Question:

I have hypothyroidism caused by Hashimotos. What foods should I eat/stay away from?

– Justin S.

Answer:

As you know, Hashimoto’s disease is an autoimmune problem and the subsequent hypothyroidism is primarily treated with a hormone prescription. The American Thyroid Association’s website (www.thyroid.org ) and their 2013 patient booklet don’t mention diet or foods suggested for treatment of Hashimoto’s. Although there is no special diet for an underactive or mal-performing thyroid, nutritional support can help*. In addition, many patients experience problems with their weight. So a sound nutrition plan can help two-fold.

Follow the basics of a healthy diet, such as consuming regular meals, focusing on wholesome fresh foods, avoiding processed/packaged foods, getting more vegetables and beans, managing portions, drinking adequate fluids and balancing energy consumed with physical activity. Check with your physician whether you need to increase Vitamin D foods (fatty fish, milk, dairy, eggs, mushrooms) or Selenium sources (Brazil nuts, tuna, crab, lobster). If you are deficient in Vitamin B12 then you should consider increasing your meat, fish, poultry, organ meats and dairy intake.

Talk to your doctor if you eat large amounts of soy products, consume a high-fiber diet or if you take any of the following which may affect drug absorption:

  • Iron supplements, including multivitamins that contain iron
  • Aluminum hydroxide, which is found in some antacids
  • Calcium supplements

Because people with Hashimoto’s disease may be sensitive to the essential mineral iodine, do not consume large amounts of seaweed or take iodine supplements, which may worsen the symptoms of hypothyroidism.

* “While these practices can be helpful, it’s important to note that there is no one special diet or vitamin that has been proven to eliminate cancer or remove thyroid disease. Because of these special reasons, it’s important to talk with the doctor managing your treatment about any special diets or supplements you are thinking about using.” – ATA 2017, Complementary and Alternative Medicine in Thyroid Disease

– Debbie J., MS, RD

References:

  1. Thyroid Disease and Diet — Nutrition Plays a Part in Maintaining Thyroid Health. Cheryl Harris. Today’s Dietitian. July 2012 Issue, Vol. 14, No. 7, P. 40
  2. “Hashimoto’s Disease.” National Institute of Diabetes and Digestive and Kidney Diseases. U.S. Department of Health and Human Services, 01 May 2014. Web. 15 June 2017.
  3. “Hashimoto’s Disease.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 17 Nov. 2016. Web. 15 June 2017.

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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Summer Sizzle Fitness Tips

Summer Sizzle Fitness Tips

Beat the Heat at LA Fitness

There are many reasons to love summer: the longer days, the sunshine, the warmer weather. Although, that summer heat can certainly leave our bodies feeling a bit sluggish. This is because when the weather starts to warm up our bodies go into what can be explained as a sort of hyper-drive cooling state. Internally, our bodies are working extra hard to maintain a consistent temperature and while that is happening, our heart rates and metabolic rates can increase too.1 The extra effort being exerted by your body can leave you feeling sleepy even if you’ve been doing something as simple as sitting in the sun.

So the question stands, how can you motivate yourself to get to the gym and work out when all your body seems to want to do is lay around? Well, it’s important to first note that it’s OK to let your body rest. In fact, our bodies need it! Especially in hot weather. Fatigue can be a cause of dehydration or exposure to too much sun. Make sure that you’re drinking plenty of water. The more our bodies sweat, the more they need rehydration. Your body also loses salts when you sweat too, so if you feel like your body needs a bit of extra replenishment, try rotating between water and a refreshing drink with electrolytes.

Tips to Beat the Summer Heat

1. Opt For Indoor Exercise

Yes, it’s safe to say that most people seem to enjoy spending extra time outdoors in the summer time. However, when it comes to working out, you may want to bring the exercise indoors. Try brining your run to the treadmill, cool off while swimming some laps at an indoor LA Fitness pool, or try cycling in a Group Fitness class instead of outdoors.* When your body gets too hot, it puts more of a strain on your workout routine. Maintain your normal workout pace by keeping cool.

2. Give Yoga A Try 

Why yoga? Well, when the temperature gets hotter it can help the body to become more flexible.2  Not only may you have better luck engaging in yoga when your body temperature is higher, but yoga has been known to have relaxing effects on the body.3 If you’re feeling too tired for your typical workout routine, this may be a nice alternative. Find an LA Fitness club that offers yoga here.

3. Eat More of Nature’s Candy

Summer time treats can be amped up with the addition of healthy fruits. In fact, watermelon and strawberries contain about 92% water. Other high water volume fruits are cantaloupe, peaches, pineapple, raspberries and oranges, all ranking between 87-90% water. This helps replenish fluids in our bodies and can give our bodies a natural boost of energy post-workout.4

4. Chill Out

Taking a cold shower before your workout may “help reduce the risk of your body’s core temperature rising too quickly.”5 What does that mean for you? Well, it can help increase your body’s performance by allowing a greater possible increase in muscle temperature and heart rate before your body begins to overheat. Essentially, by allowing your body to experience the drop in temperature, you have given yourself more time to work out before your core temperature reaches peak levels.6 It’s important that you check with your physician before trying this technique, as a cooling pre-workout shower isn’t meant for everyone.

5. Take Exercise Along on the Vacation

Summer is a great time for vacations with family and friends! One of the best things about exercising is that it can be done almost anywhere. If you’re heading to the lake, splash around and burn some calories. Are you taking the vacation to the beach? Spend some time building sandcastles with the kids. Are you escaping to the mountains? Try hiking to get some cardio in. Just make sure no matter what you’re doing for exercise, you’re listening to your body and staying hydrated.

 LAF, LA Fitness, LA Fitness guest pass, send a guest pass for LAF

Why workout alone? Send a friend or family member a guest pass today!**

*Classes and amenities vary by location.

**Guest passes subject to additional terms and conditions. See website for details.

How do you choose to exercise in the summer? Do you have a favorite hobby that’s both fit and fun?
Share it with us below!

Sources:

  1. Ware, Arista. “Why Being in the Sun Makes You Tired.” Sleep.Org. Sleep.Org, 10 Nov. 2014. Web. 22 June 2017.
  2. Rossi, Carey. “Increase Your Flexibility 205%.” Prevention. N.p., 10 Jan. 2014. Web. 22 June 2017.
  3. “Stress Management: Practicing Yoga to Relax.” WebMD. WebMD, n.d. Web. 22 June 2017.
  4. Sklar, Hallie Levine. “Love Your Summer Workout: 10 Motivation Tricks.” Fitness Magazine. N.p., 11 Feb. 2008. Web. 22 June 2017.
  5. Trimarchi, Maria. “Should Men Shower before a Workout?” HowStuffWorks. N.p., 14 Feb. 2011. Web. 22 June 2017.
  6. Ibid

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Protein Percentages for Seniors | Q+A

Protein Percentages for Seniors | Q+A

Question:

What percent of protein a day should seniors (over 65) be eating? I am female, if that makes a difference, and do cardio, weights, and yoga/Pilates classes.

– Carole H.

Answer:

Hello Carole, I’m hoping your question is about what percent of calories should come from protein.

Seniors should consume about 1.0 gm protein per kilogram of body weight daily. This is higher than the recommended 0.8 gm/kg for other healthy adults for two reasons: a greater need for maintaining lean mass and slightly diminished protein digestion/absorption. Since

protein has 4 calories per gram, your requirement equates to a set number of calories, but the percentage this makes up of your total calories will depend on how many you take in.

If you were 130 pounds, you’d need (divide pounds by 2.2 to get kilograms) 59 grams of protein. These 236 calories would be 12% of a 2000 Calorie diet, but 20% of a 1200 calorie

– Debbie J., MS, RD

Sources:

Protein for Fitness: Age Demands Greater Protein Needs. Densie Webb. Today’s Dietitian. April 2015 Issue, Vol. 17 No. 4, P. 16

Seniors — Beef it up to prevent muscle loss. Jennifer K. Nelson. WebMD. May 1, 2015

 

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.

LA Fitness Living Healthy subscribe button

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

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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Commit to Fit | Summer Edition!

Commit to Fit | Summer Edition!

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

These are our most recent members who have committed to their fitness goals.

Yolany G.

Yolany G. wants to lose 20 pounds, and it looks like she’s well on her way to achieving that goal. Keep up the hard work!

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Darien H. is a personal trainer at LA Fitness & his fitness goal is to have a better quality of life. Keep going!

Chris G.

Chis G. hopes to improve his strength & athletic agility – sounds like an achievable fitness goal, Chris! Keep it up.

Alex H., Sean A., & Dakota L.

Alex H. wants to be a lean, mean, fighting machine! Sean A. & Dakota want to maintain being healthy. Keep staying active guys!

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Stephanie Y.’s fitness goal is to stay healthy & to keep challenging herself. Stick to your goals & you can do it!


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A Beginner’s Guide to Cycle

A Beginner’s Guide to Cycle

“You don’t always get what you wish for, but you get what you work for.”

Gail T.

Group Fitness Cycle Instructor , LA Fitness

Cycling –

It may first draw to mind the Tour de France, cycling legend Eddy Merckx, or Queen’s famous hit song “Bicycle Race”. It’s a sport that has been become increasingly popular over recent years, with trendy new businesses being built around the bike and the benefits its users reap when exercising. However, cycling itself has been around for quite some time. In fact, cycling was first introduced to the Olympic Games as early as 1896 Yet, you don’t need to be an Olympic athlete, or even training for a bike race, to gain the benefits of cycling. You can simply enjoy biking or want to explore the idea of how engaging in a cycling class can help you get in better shape. If you’ve been curious about this fitness method, many LA Fitness club locations offer Group Fitness cycle classes that are complimentary with LA Fitness memberships.

Before getting started, there are some things you should know:

  1. It’s OK to be nervous.
  2. Bring water, and plenty of it.
  3. Classes are open to all fitness and skill levels.
  4. You can easily cycle at your own pace.
  5. Spandex is not required (but always fun).

Trying anything new can sometimes bring with it a sense of nervousness. It’s alright to go into a class a little worried. However, that’s why the Group Fitness instructor is there. If it’s your first time, let the instructor know. Oftentimes, they will ask at the beginning of the class if it’s anyone’s first time. That way, they can help you adjust your seat height and pedal straps and answer any questions you may have before getting started.

Cycling can be a somewhat vigorous and high-paced class, lasting approximately 50 minutes, so ensure you have enough water to stay hydrated. It’s important to always have water with you when working out, no matter what exercise you choose. Most LA Fitness cycle bikes even have a convenient water bottle holder, so you have easy access to your hydration.

Whether you’re new to cycling or you’re an experienced rider, all skill levels are welcomed to class. Instructors will often give you a range to work between for gear level and RPM (revolutions per minute), so you can adjust it to your own personal preference/skill set. Don’t go in to your first class thinking you have to go at full capacity or stay for the entire class. Do what feels the most comfortable for you, and your body will slowly build up endurance.

Cycling shoes are preferred by some riders, but are not a requirement for an LA Fitness group cycle class. Clothing can be loose or tight fitting, depending on your personal preference. Bring along a small workout towel to help wipe away excess sweat and don’t forget the most important thing – have fun!

Cycling doesn’t have to be a race. Think of it as a fun and fresh way to stay in shape, all while pedaling your way to a slimmer waist.

We interviewed cycle enthusiast and Group Fitness cycle instructor, Gail T. who shared her views on why you should give cycling a chance.

Q: What do you think sets cycling apart from other Group Fitness classes?

Gail T.: Cycling classes are unique. They are an amazing cardio workout and can be done by everyone, as the workout can be tailored to personal needs or goals. Cycling is different than other classes as it’s relatively easy to follow the instructor and get a great workout, even on your first ride. Anyone of any age or fitness level can do a cycling class. You can modify it to accommodate your fitness level or build up your cardio endurance, or you can scale it back if you are recovering from injuries.

Q: Why choose cycle over other aerobic options?

GT: People often ask why cycling? To be honest, I think cardio wise, it’s the best bang for your buck in burning calories, getting fit, and being able to quickly be a part of a team. In cycling, we do it all. We do intervals, hills, sprints, and mountains, which make you stronger and healthier with every class. It’s a HIIT (High Intensity Interval Training) class and it’s a lot of work, but also a lot of fun! Each member controls how easy or how hard the workout is by changing the gear on his or her bike.

“I don’t believe you have to be better than anybody else. I believe you have to be better than YOU ever thought you could be.”

Gail T.

Group Fitness Cycle Instructor, LA Fitness

Q: What does cycling mean to you?

GT: I’ve been teaching cycle classes for years and this year marks my 14th anniversary with LA Fitness. I was hooked with cycling classes from the very first class I ever took and being an instructor really pushed me out of my comfort zone. Over the years, I’ve tried to share my passion for fitness and cycling with everyone I meet. I’ve made countless friends over the years, and having new members join the team on a regular basis makes classes extra fun. No ride is ever the same and it’s amazing how quickly you’ll progress from being a first time rider who is unsure of what to do, to becoming a rockstar, full of energy and power!

Q: If you could give one piece of fitness advice to our readers, what would it be?

GT: Just try a class. The first class is often your worst class, but if you kind of like it, it will only get better. You will notice that the more you do it, the better you get and we all like doing what we are good at. So, take a chance and embrace the opportunity to focus on YOU for an hour. I feel strongly that each person is entitled to some you time and you’ll never regret a great workout!


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