Sweating for the Wedding | Q+A

Sweating for the Wedding | Q+A

by | Aug 10, 2017 | All, Ask Our Dietitian, Community, Fitness, Home, Nutrition, Workouts

Question:

Hi, I’m getting married next April and want to lose 50 lbs. I’m a male 6’4 currently 280 and 53 years young! Is this realistic? By the way, I’m getting married to a fellow LA fitness member I was dating and we are now engaged.

– Gabe R.

Answer:

Woohoo! Congratulations, Gabe. Yes, it’s realistic for someone your age and size to lose 50 pounds in under a year. With regular exercise and significant dietary changes over the next 9 months, it is possible to reach your weight goal of 230 lbs. Check our other LA Fitness members’ weight loss achievements Keely’s Success Story, Footsteps Leading to Success, Mary’s 50 Pound Weight Loss Side-Effect, People Aren’t Recognizing Her! and those posted from the National Weight Control Registry at http://www.nwcr.ws/stories.htm.

You will need to maintain a consistent daily 1,000 calorie deficit and I would recommend you consume about 1800-2000 calories for now, so that means lots of physical activity. Later, if you reach a plateau or are nearing your wedding date, you can reduce to 1500 calories daily.

– 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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Food Options to Drop Weight & Tone | Q+A

Food Options to Drop Weight & Tone | Q+A

by | Aug 8, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

Good afternoon, my name is Howard G., and I am a member of LA Fitness. I am a 49-year-old male, I weigh 294 lbs., and I am 6’2″.  I have been consistently working out for the past two weeks. I would like to know what would be the ideal calorie intake along with what specific foods should I consume. I am looking to drop weight which is my first goal and then to tone my body. Whatever help you can give me will be much appreciated.

– Howard G.

Answer:

Hello Howard. You really don’t want to count 2000+ calories, do you? I suspect that your interest in “what specific foods” to eat lies more in a desire to follow a plan laid out for you than in constructing one with a large/vague limit like total calories.

In suggesting a sample diet plan for you as an individual, I’d ask you to consider what are the dietary changes you know you need to make and which are the ones you are willing to consistently apply? For example, fried foods may be a problem but unavoidable in your work/social environment yet you only eat sweets because they are there, so could

consciously skip those. Often I observe that one’s diet is reasonable and he just needs to reduce portions across the board. Hint, hint.

That said, IN GENERAL, a 2000-2200 caloric intake that reflects that following meal pattern could be a place to start for the next couple of weeks for someone not used to managing his intake at all.

2 cups FRUIT

1 cup of fruits counts as:

  • 1 cup raw or cooked fruit; 1/2 cup dried fruit; or 1 cup 100% fruit juice

3 cups VEGETABLES

1 cup vegetables counts as:

  • 1 cup raw or cooked vegetables; 2 cups leafy salad greens; or 1 cup 100% vegetable juice

6 ounces GRAINS

1 ounce of grains counts as:

  • 1 slice bread; 1 ounce ready-to-eat cereal; or 1/2 cup cooked rice, pasta, or cereal

6 ounces PROTEIN

1 ounce of protein counts as:

  • 1 ounce lean meat, poultry, or seafood; 1 egg; 1 Tbsp. peanut butter; 1/4 cup cooked beans or peas; or 1/2 ounce nuts or seeds

2-3 cups DAIRY

1 cup of dairy counts as:

  • 1 cup milk; 1 cup yogurt; 1 cup fortified soy beverage; or 1 1/2 ounces natural cheese or 2 ounces processed cheese

Remainder of calories from 3 servings of healthy plant fat.

The above is based on the 2015 Dietary Guidelines which are supported in the ChooseMyPlate.gov recommendations and MyPlate checklists.

Laid out across meals and snacks with examples, it may look something like this:

Breakfast

1 fruit: small 5” banana

2 grain: 2 whole wheat waffles

1 fat: Tbsp. peanut butter

1 dairy: 8 fl. oz. 1% milk

Lunch

2 vegetable: 2 cups raw spinach

3 protein: half roasted chicken breast

1 grain: ½ C. white beans

1 fat: 2 Tbsp. reduced-fat salad dressing

Dinner

1 vegetable: ½ C cooked broccoli

3 protein: 3 oz. salmon

2 grain: 1 cup cooked brown rice

Snacks

1 grain: 3 C. popcorn

1 fat: tsp. oil for popping

1 fruit: 1 cup melon

– 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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Do You Have Osteoarthritis? | Q+A

Do You Have Osteoarthritis? | Q+A

by | Aug 3, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

My friend suggested that I avoid all the sugary foods for 3 months to heal my osteoarthritis knee. It has been over 5 months and still slightly swell and painful. Can you list everyday sugary foods? Are apples, bananas, oranges, watermelon and blueberries considered sugary foods?

– Harold H.

Answer:

My clinical understanding is that osteoarthritis is not curable but symptoms are manageable. Since you’ve not had success, it seems you need another tactic. Though I agree with eliminating added sugar, you’ll want the antioxidants from fruits and vegetables to decrease inflammation*.

Is it true that I need to limit my fruit consumption because fruits are high in sugar and carbohydrates?

Sugary foods to avoid include regular sodas, lemonade, smoothies, most energy drinks, sweetened dried cranberries or shredded coconut, desserts, confections, sweetened yogurt, granola bars, breakfast bars, cereals with more than 5 grams sugar per serving, prepared coleslaw, French dressing, glazed ham, sauced meats (e.g. orange chicken), barbeque sauce, most pasta sauce and Chinese fast food.

Other recommendations for osteoarthritis include getting daily ginger, turmeric, and omega-3 rich food – such as fatty fish (salmon), walnuts or flax seed. In addition to diet, supplements such as SAM-e, glucosamine w/ chondroitin, and capsaicin are promoted for reducing osteoarthritis pain.

– 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.

LA Fitness Living Healthy subscribe button

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Have a nutrition question? Our registered dietitian is ready to help!

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How to Lose Fat as a Vegan | Q+A

How to Lose Fat as a Vegan | Q+A

by | Aug 1, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

I’d like to shed about 8 to 10 pounds of fat quickly. I’m about 5’9, 179lbs., 43 years old. I was told if I work out 3-5 times per week and eliminate all carbs and sugar for a month I should be okay. I’m vegan, so I’m guessing I should just eat vegetables, nuts and protein supplement?

– Antonio T.

Answer:

To have energy for your workouts, it may not be the best plan to forgo all carbs. Plus, so many vegan foods do have carbohydrates. Your estimated energy needs for losing 2 pounds per week quickly are about 1500-1800 calories daily with your current level of exercise. Dividing that up, you should eat 400-500 calories per meal x3 and 150 calories per snack x 2. Here are some possible meal and snack combinations for more variety than just veggies and nuts…

Breakfast options:

  • pecans, blueberries, veggie sausage patty and unsweetened soymilk
  • potatoes O’Brien and low sugar vegan yogurt

Lunch ideas:

  • spinach salad with pine nuts, cherry tomatoes, red onion, olives (couscous opt.)
  • mushroom burger patty, arugula, sundried tomato, avocado (sandwich thins opt.)

Sample dinners:

  • pinto or black beans with sautéed peppers and onions, salsa (fresh corn opt.)
  • butter beans with asparagus, roma tomato, basil and garlic (orzo opt.)

Snack suggestions:

  • hummus with carrot and celery
  • small apple with peanut or almond butter
  • pea protein shake

– 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.

LA Fitness Living Healthy subscribe button

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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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Natural Electrolyte Drinks | Q+A

Natural Electrolyte Drinks | Q+A

by | Jul 27, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am looking for a more natural electrolyte drink than Gatorade. Lately I have been squeezing lemon juice into a water bottle and mixing with water. Is there anything you suggest either adding to this drink or even a completely different drink you can suggest?

– Brian W.

Answer:

Hello Brian. Kudos on making your own drink. To mimic a prepared carbohydrate electrolyte solution, you’ll need a source of energy (sugar). I’d recommend adding one tablespoon of agave syrup per 16 fl. oz. of your drink. Alternatively, you can replace a half-cup of water with orange juice or coconut water*. To improve the electrolytes, I’d suggest adding a couple shakes of salt (sodium chloride). With the fruit juices you shouldn’t need to add more potassium. Taste and cost preference for ingredients is up to you.

You may find oral rehydration solution recipes online, but keep in mind that they are targeted at reversing dehydration (due to vomiting & diarrhea) instead of preventing it, as they are saltier and less sweet. During exercise, people tend to drink cooler, slightly sweet beverages.

10 Surprising Facts About Water and Staying Hydrated

*I don’t recommend 100% coconut water as a sports beverage. A recently released study1 indicated no benefit to coconut water over regular water for hydration or time trial performance for a small group of men, consistent with a previous similar study2 on rehydration following exercise:

  1. Coconut Water Does Not Improve Markers of Hydration During Sub-maximal Exercise and Performance in a Subsequent Time Trial Compared with Water Alone. Peart DJ, Hensby A, Shaw MP. International Journal of Sport Nutrition and Exercise Metabolism. 2017 Jun; 27(3):179-184.
  2. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Journal of the International Society of Sports Nutrition. 2012 Jan 18; 9(1):1.

– 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.

LA Fitness Living Healthy subscribe button

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

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Have a nutrition question? Our registered dietitian is ready to help!

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