Tips for a High Protein & Low Carb Diet | Q+A

Tips for a High Protein & Low Carb Diet | Q+A

Question:

I’m on a high protein, low carb diet, and training with a master trainer for a month now. What tips can you give me stick to my diet and not cheat?

– Zavi

Answer:

The best way to avoid temptation is to remove it from your surroundings, or remove yourself from the environment. “Out of sight, out of mind,” as they say. Even physically turning your back on nearby food can keep it out of view. Don’t keep anything in your home that beckons you to cheating.

Take preemptive measures. If you feel comfortable, you may mention your endeavor to your friends and family, respectfully asking that they not tempt you with items off your diet. Look at menu options online and make a decision before going to a restaurant where the atmosphere and aroma might lead you astray.

Other tips are to cleanse your palate after eating to dissuade you from any “extras”. Be sure to get enough volume and calories earlier in the day so you don’t feel hungry later on.

Honestly, if it is a struggle for you to comply with a diet plan, then you may consider an alternative approach that fits your tastes and lifestyle better. Some people are successful at achieving physical goals simply by reducing portions of the food they already consume.

– 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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What Is ALS? | A Recap on LA Fitness’ Annual Action for ALS Event

What Is ALS? | A Recap on LA Fitness’ Annual Action for ALS Event

“You can either celebrate what you can do, or mourn what you can’t. Every day I wake up and create a new normal. I don’t dwell on what has changed, but instead, I focus on keeping busy achieving my goals.” Augie Nieto

“While there’s life, there is hope.”

– Stephen Hawking, English theoretical physicist, cosmologist, author and Director of Research at the Centre for Theoretical Cosmology within the University of Cambridge

ALS, otherwise known as amyotrophic lateral sclerosis, is a debilitating disease that many never see coming. It’s a progressive neurodegenerative disease that typically begins with the slightest of changes to one’s daily routines. For some people, they may notice a change in their vocal pitch when speaking, for others, they may experience trouble trying to grasp onto objects or lifting things up. The gradual onset usually includes muscle cramps, spasms or twitching in the arm or leg, but the symptoms vary from case to case, making this disease hard to diagnose, as doctors have to rule out other diseases with symptoms similar to ALS.1

There are two types of ALS: sporadic and familial. Sporadic is the most common and accounts for about 90% to 95% of all cases. This means it can affect anyone, anywhere, at any time. Familial ALS makes up the remaining 5% to 10% and is inherited. The offspring of those affected with ALS have about a 50% chance of inheriting the gene mutation and developing this crippling disease. Every 90 minutes someone is diagnosed with ALS.2 A bit scary, right?

LA Fitness recognizes the importance of finding a cure for this devastating disease and partnered up with Augie’s Quest, an organization founded by Augie Nieto, Co-Founder and former CEO of Lifefitness. Augie was diagnosed with ALS in 2005 and has since worked relentlessly in finding a cure. Augie’s Quest funds the ALS Therapy Development Institute, which has made huge advancements towards finding a cure. Most recently, they have found an antibody therapeutic which “blocks specific immune cell activation and protects nerves against the progression of ALS and Alzheimer’s Disease.”3 While this is a major breakthrough for scientists and those living with ALS, there is still no cure.

 

On February 25th, all LA Fitness Group Fitness classes participated in an event called Action for ALS. From Bodyworks to Cycling to Kickbox Cardio to Yoga and Zumba® classes, our dynamic and diverse classes teamed up in the fight for a cure! Additionally, on Friday, February 24th, LA Fitness hosted three special Zumba classes at their Irvine Crossroads, Atlanta Brookhaven and Miami Flager locations, taught by marquee instructors. These special events featured a live DJ, complimentary snacks and giveaways. With the help of our caring and dedicated members, LA Fitness has been able to raise over $280,000 for Augie’s Quest since 2010. With your donations you helped those affected with ALS stay hopeful in the quest for a cure.

To continue these efforts, LA Fitness hosted an additional event following Action For ALS. On Saturday, March 11th, we held the Augie’s Quest Racquetball Tournament at the LA Fitness Santa Clarita location and raised an additional $2,040 – way to go guys!

If you still would like to donate or learn more about LA Fitness’ philanthropic efforts, please visit www.lafitnesscares.com.

 

To learn more about how ALS can impact a life, watch Chris Mehess story below.

Sources:

  1. “ALS Therapy Development Institute.” ALS Therapy Development Institute. N.p., n.d. Web. 28 Mar. 2017. <http://www.als.net/what-is-als/>. 
  2. Ibid 
  3. “AT-1501.” ALS Therapy Development Institute. The ALS Association, n.d. Web. 21 Mar. 2017. <http://www.als.net/at-1501/>.

 

 

 

How To Get The Most From Juicing | Q+A

How To Get The Most From Juicing | Q+A

Question:

Veggie juicing, my wife and I do it every morning (juicing) with a mixture of veggies. We have a Breville juicer and a Bullet. One takes out all of the pulp and one does not. We have only been using the Bullet for the last year. What is the deal, should I be using both alternately, throw one away or what? What is the best strategy to get the most out of juicing? Thanks, Debbie.

– Terry N.

Answer:

You’ve spotted the main difference between juicing and blending – the pulp. Removing or including the solid matter from produce will affect the final liquid in texture and nutrition. Juice enthusiasts relish in the highly concentrated nutrients in a more limited volume of smooth juice, whereas high-power blender users rely on the bulkier smoothies to fill them up for fewer calories.

Which is right for you depends on your intention. If you’re going for micronutrient absorption, you’ll get more vitamins and antioxidants from juicing, but with more calories per glass. Our previous article Just Juice It! explores juicing pros and cons. Juicers work best with water-bound produce, not avocados or sweet potatoes.

Blending the whole vegetable could be more satisfying, leading you to consume fewer calories in the morning. A blender allows one to add smoothie components such as ice, yogurt, protein powder, peanut butter, etc. You’ll be better off doing that if your intent is to substitute a solid breakfast with your beverage.

Which takes home the gold? Juicing is a win if you’re only trying to increase pure vegetable consumption. The blender wins for smoothies, though.

Getting the most from juicing includes adding produce you wouldn’t otherwise eat. Perhaps you can sneak in beets, sprouts, or thick-leaved greens. Spice things up a bit with a little ginger, chives, or turmeric. Consume the juice right away when nutrients are at their peak.

– 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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Which Fruits Are Best to Eat? | Q+A

Which Fruits Are Best to Eat? | Q+A

 

Question:

My doctor alerted me this past week that my blood glucose level is borderline pre-diabetes. I already eat what I consider to be a fairly healthy diet, limiting added sugars as much as possible. My question is, when it comes to eating fruit, which ones are good for me and which are not? I like to have a banana and berries in my steel-cut oats many mornings, and several nights a week I will eat a fruit mix of red grapes and fresh-cut pineapple, honeydew, cantaloupe and watermelon.

-Gary S.

 

Answer:

All fruits are good for you if you keep portions in check. Chances are that other factors might also be pushing up your blood glucose level. Perhaps your overall carbohydrate volume is high or you’re not getting as much fiber as you think. If you’re over 40 and have a history of being overweight, your sensitivity to insulin could be reduced.

Whatever the reason, it’s good that you’re limiting added sugar. The next step is to spread your complex carbohydrates throughout the day and balance them with lean protein or healthy fat at the same meal. Bumping up your activity will also help to burn any extra fuel consumed. Doing these two things should result in lower overall blood glucose levels.

In regards to fruit specifically, look first at the volume you’re eating. Because fruit is refreshing, light and sweet, it’s easy to eat a large quantity before getting full. Twenty grams of carbohydrate from fruit at a sitting is a good amount to enjoy without overwhelming your system with natural fructose sugar. This serving would be equal to about: 1 C. berries, a small 6” banana, 2 C. melon, a 2.5” diameter apple or pear, ¾ C. grapes, 2 medium plums or kiwi, 1 large orange, or 18 sweet cherries. From your description of multiple fruits consumed at once, I’d suspect your portions are nearly double this amount.

Granted, some fruits are higher in sugar than others. But it’s what you eat with them that will create the overall effect on your blood glucose. A fresh apple with peanut butter will not spike blood sugar as much as the same grams of carbohydrate from canned pineapple by itself. Adding cottage cheese to the pineapple will blunt the rise in blood glucose. Munching on grapes instead of popcorn will peak your blood glucose unless you pair the grapes with something like a couple of hard-cooked eggs.

For a breakdown of various fruits’ sugar content, see our previous article Which Fruits Contain the Most Sugar? More on the subject found here: Is it true that I need to limit my fruit consumption because fruits are high in sugar and carbohydrates?

– 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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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 | Member Spotlights

Commit to Fit | Member Spotlights

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.

Katheryn E.

Katheryn wants to loose 20 lbs. of fat and gain 10 lbs. of muscle. She’s well on her way to accomplishing her goals!

Sean T.

At LA Fitness every member has their own personal goals, for Sean, he wants to get stronger and gain size. We believe in you!

Eric C.

Eric is studying food and nutrition, and simply trying to stay active and fit by living a healthy lifestyle. Keep it up!

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Ready to make a commitment? Get started here.

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights   

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