If Foods Were Superheroes

If Foods Were Superheroes

by | Nov 2, 2017 | All, Ask Our Dietitian, Home, Nutrition | 1 comment

Keep your body at its strongest by teaming up with these food superheroes and fight your way to feeling stronger and healthier than ever before.

Blueberries – Bursting with fiber, vitamin C, and cancer-fighting compounds, these powerful little berries can do a whole lot to help the body, and may help improve memory.1

Kale –Kale can be prepared in a variety of ways: boiled, steamed, roasted, and stewed – eat it the way that works best for you. It is a great source of fiber, calcium, and iron, and contains more antioxidants than most other fruits and veggies.2 Talk about food that packs a punch!

Green Tea – While green tea isn’t a food, it still makes our list thanks to the presence of EGCG (epigallocatechin gallate), which has been shown to slow irregular cell growth, which could help aid in cancer prevention.3

Lemon (+green tea) – In a study put out by Purdue University, research found that the addition of squeezed lemon juice to green tea “caused 80 percent of tea’s catechins to remain”4, and catechins display health promoting qualities. The only problem is that catechins are rather unstable in non-acidic environments, but citrus acids help remedy this. Talk about a health-promoting duo!

Salmon –Full of omega-3 fatty acids, this healthy choice may help reduce the risk of cardiovascular disease.5

Ginger – This all-natural remedy helps calm an upset stomach and aid in inflammation.6

Pumpkin – Pumpkin spice is twice as nice when you learn that this festive gourd is full of beta-carotene, which helps aid in immune boosting and strengthening eye health.7

Cranberries – The berry that does it all, including acting as an overall health booster, fighting against inflammation, the risk of heart disease, oral health, prevention of ulcers, yeast infections and even some cancers!8 Boom, that’s a food superhero we can get behind!

Garlic – Vampires beware, but humans take note. This powerful clove can help treat high blood pressure, heart disease and even help prevent certain types of cancer.9

Dark Chocolate – Probably the most decadent superfood on our list. Just one-fourth of an ounce daily can help reduce blood pressure.10 So go ahead, treat yourself.

Interested to learn more about which foods do the body good? Check out our article Food Options to Drop Weight & Tone, and ask us your nutrition-related questions here!

Sources:

  1. LD, Megan Ware RDN. “Blueberries: Health Benefits, Facts, and Research.” Medical News Today, MediLexicon International, 5 Sept. 2017, medicalnewstoday.com/articles/287710.php.
  2. Morin, Kate. “25 Greatist Superfoods and Why They’re Super.” Greatist, Greatist, 29 Dec. 2016.
  3. Ibid
  4. Main, Douglas M. “Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants.” Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants, Purdue University News, 13 Nov. 2007.
  5. “Fish and Omega-3 Fatty Acids.” Fish and Omega-3 Fatty Acids, American Heart Association.
  6. Morin, Kate. “25 Greatist Superfoods and Why They’re Super.” Greatist, Greatist, 29 Dec. 2016.
  7. Ibid
  8. Ibid
  9. Ibid
  10. Sagon, Candy. “Dark Chocolate Helps Lower Blood Pressure, Heart Disease Risk – AARP Bulletin.” AARP, aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html.

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Healthy Snacks | Q+A

Healthy Snacks | Q+A

by | Oct 31, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have just joined LA Fitness and discussed nutrition with my trainer but I would like to get some insight from you. I am single, 60 years old, and I hate cooking so I go for the prepared meals more often than I should. Could you tell me what snacks I should put together for someone who usually only eat one time per day. They must be easy to put together and prefer something I can eat at my desk without being messy.

– Joyce C.

Answer:

Don’t want peanut butter on your work papers? Normally I’d suggest hummus or yogurt, but there are plenty of neater options you can put together – or buy ready to eat. Here are some options to explore:

Individual wrapped string cheese or peeled hard cooked eggs are proteins you’ll need to keep cold. They pair well with a small banana, pretzels or baby carrots. You could try one of the newer snack packs with nuts, cheese cubes and dried fruit (found in grocery’s refrigerator case).

Traditional trail mix now has an alternative – energy bites or clusters that are easy to pop into your mouth. Most are made of grains, nuts and dried fruit, and sometimes soy or egg protein.

Think outside the box. Who says a snack can’t be breakfast food, appetizer or a liquid? Mini quiches and egg rolls could be quickly heated in the microwave for a warmer snack. A can of  low-sodium vegetable juice is super easy and nutritious.

– Debbie J., MS, RD

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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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How Long Should You Wait to Work Out After Eating? | Q+A

How Long Should You Wait to Work Out After Eating? | Q+A

by | Oct 26, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

How long should I wait to work out after I eat? I usually eat about 2 hours before working out.

– Bryan D.

Answer:

Your time frame is fine for GI comfort after a medium balanced meal. Most solid food would be working its way from your stomach to your intestines by then. Your peak fuel supply comes when digestion, absorption and transport to muscles are complete. Then you can burn molecules for ATP formation and muscle energy. Assuming your goal is to maximize muscle activity, you could wait another hour after a larger meal, or for a shorter gap, pare down the meal to a snack. With the latter choice, be sure to have a sports drink on hand and your recovery nutrition ready for afterward.

See our article Fuel Your Workouts to Maximize Your Results for pre-workout nutrition.

Timing also depends on what you eat and when you ate the previous meal. Starches and simple carbohydrates are a bit easier to breakdown than proteins and fats. For example, a breakfast of cereal and fruit will process faster than one of bacon and eggs. A dinner of pasta marinara will digest faster than one of chili. If you had a light dinner the night before and wanted to hit the gym first thing in the morning, a shake on the go would be fine. A gut-busting buffet lunch followed by a regular dinner 5 hours later may mean you should wait even longer to work out. Good thing most LA Fitness Sports Clubs are open until 10 or 11 pm!

– Debbie J., MS, RD

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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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Low Energy Slump | Q+A

Low Energy Slump | Q+A

by | Oct 24, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am a 55-year-old very active male. I’ve had 3 back surgeries in the last 5 years. Lots of physical therapy. I am a tennis coach at a high school. I am a college basketball referee. I stay very active and try to eat a reasonably healthy diet although I do enjoy ice cream. In the last few years, my energy level is significantly lower than the past. My doctor tested my testosterone levels and found that I am near the low end of the acceptable range for my age. Could you recommend anything to help my energy level? I sleep very well and typically get 9 hours per night FYI.

– Patrick S.

Answer:

Please see our recent answer regarding testosterone and diet by clicking here.

Besides sleep and hormones, energy levels may also be affected by stress, physical activity, and nutrition. Since you are regularly physically active let’s focus on stress and nutrition. Your surgeries may have significantly impacted your liveliness and stamina. Although you may have regained functional ability after each bout, the body’s recovery may be longer lasting.

Proper nutrition is a good defense against fatigue. Hydration is a key factor in feeling peppy as every cell in your body needs water! Adequate body fluids also ensure transport of nutrients and elimination of wastes/toxins. You burn calories constantly, not all at once so feed yourself the same way. To fuel body systems continuously you need balanced, spaced meals with fiber-rich complex carbohydrates, lean protein and healthy fats. A wimpy green salad may leave you flat while an overloaded lunch plate can set on an afternoon slump.

Particularly high-energy foods include oats & quinoa (fiber + unsaturated fat), chocolate & tea (caffeine), citrus (flavonoids), banana & barley (fructo-oligosaccharides), asparagus & wheat (inulin), and spinach (B-vitamins).

– Debbie J., MS, RD

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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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Optimum Amount of Daily Protein Intake | Q+A

Optimum Amount of Daily Protein Intake | Q+A

by | Oct 19, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I would like to know what is the optimum amount of daily protein intake to add muscle and strength?

– David S.

Answer:

With an adequate weight training regimen to demand the growth of new muscle tissue, protein in the amount of 1.4-2.0 grams per kilogram body weight1, 2 can be used for hypertrophy. Beyond this, the excess protein is converted to fat or burned as fuel and no further benefits in muscle development or body composition are observed. The American College of Sports Medicine uses 1.7gm/kg/day as the maximum amount3. Taking all this into account, I would recommend that you use a protein range of 1.5-1.8 gm/kg/day.

Here are some values for various body weights:

Weight Daily protein need in grams
140 lbs = 63.5 kg   95 – 114
150 lbs = 68 kg 102 – 122
160 lbs = 72.6 kg 109 – 131
170 lbs = 77.1 kg 116 – 139
180 lbs = 81.6 kg 122 – 147
190 lbs = 86.2 kg 129 – 155
200 lbs = 90.7 kg 136 – 163
210 lbs = 95.3 kg 143 – 172

 

Use the lower end of the protein range if you are of ideal weight or trained and the higher end if you are underweight or new to working out. Protein intake should be distributed throughout the day in modest practical amounts2 (i.e. no more than 40 gm at one sitting).

References:

1) International Society of Sports Nutrition position stand: protein and exercise. B Campbell, et al. Journal of the International Society of Sports Nutrition. 2007, 4:8.

2) Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics. 2016; 116: 501-528.

3) “Protein Intake for Optimal Muscle Maintenance” brochure. American College of Sports Medicine. 2015

– Debbie J., MS, RD

LA Fitness Living Healthy subscribe button

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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.

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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