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Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
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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.
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*.
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.
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Debbie James, RDN, helps answer a reader’s question about irregularity and dietary changes that can help.
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Today, these jars have more uses than we can count. In observation of National Mason Jar Day, we’re giving you a list of 10 ideas to put your mason jars to good use.
Shakespeare may have once famously written, ”For never was a story of more woe than this of Juliet and her Romeo.” Clearly,he never knew of the tragic love story between carbs and the waistline.
Carbohydrates. What are they? Why are they so delicious? And why do they get a bad rap?
Let’s break it down. A carbohydrate is defined as “any large group of organic compounds occurring in foods and living tissues and including sugars, starch, and cellulose.”1 An easier way to explain this is that “carbohydrates are the sugars, starches and fibers found in fruits, grains, vegetables and milk products.”2
These compounds can be grouped into two different categories: simple and complex.
Simple Carbohydrates (a.k.a. The “Bad” Carbohydrates)
Simple carbohydrates, also known as refined carbs, can be found naturally in milk products, fruits and vegetables. However, they are also found in foods containing processed and refined sugars such as soft drinks, baked goods, and cereal. The latter is what gives carbs a bad reputation, as those type of foods can be unhealthy for your body and lead to disease if too many are consumed. This is because refined and processed sugars are considered “empty calories”, meaning they do not have vitamins, minerals or fiber, which can lead to weight gain.3
Complex Carbohydrates (a.k.a. The “Good” Carbohydrates)
Complex carbohydrates, also known as polysaccharides, are known to digest slower than simple carbs and are packed full of nutrients for your body. That makes these foods more filling, which helps aid in weight control.4 It also helps in providing the body more energy over longer periods of time.5 A few examples of complex carbohydrates are broccoli, grains, and beans.
If you’re still unsure what makes certain carbs “good” versus “bad”, some helpful distinctions are as follows:6
Bad carbs are:
Good carbs are:
While not all carbs are created equal, our bodies do need them to function. In fact, the right type of carbs can help benefit our bodies in multiple ways.
1. Heart Health
Carbohydrates high in fiber help lower LDL-cholesterol (low-density lipoprotein) levels7, which can contribute to a plaque-like deposit that clogs arteries and makes them less flexible.
2. Weight Loss
Again, the right type of carbohydrates can help with weight loss due to fiber. Dietary fiber helps the body feel full8. Therefore, you’re less likely to over eat.
3. Mental Health
This is tricky because there have been studies showing both positive and negative effects of carbohydrates on the brain. It’s not exactly about carbs in general, but the type of carbs you’re consuming – do you see a trend here? Stick with complex carbohydrates over simple.
The important thing to keep in mind is that there are three different types of carbohydrates: starch, sugar and fiber. Furthermore, carbohydrates can be broken down into two categories known as simple and complex. Depending on your own unique body composition and health history, it may be best to consult your doctor before deciding what changes to make in your diet.
Interested in finding out more about carbohydrates and their effect on the body? Check out some other Living Healthy articles on the topic below!
When Cutting Carbs Becomes Extreme | Q+A
‘Healthy’ Carbohydrates for Weight Loss – fact or fiction?
No Carb Diet? Think Twice, You Need Carbohydrates to Survive!
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Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
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.
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:
Lunch ideas:
Sample dinners:
Snack suggestions:
– 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.
Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!
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!
Debbie James, RDN, helps answer a reader’s question about irregularity and dietary changes that can help.
Paul and Karen share how they have maintained a lifelong commitment to living an active lifestyle and break down their weekly gym routine.
Today, these jars have more uses than we can count. In observation of National Mason Jar Day, we’re giving you a list of 10 ideas to put your mason jars to good use.
Fun runs, 5ks, half marathons, and full marathons usually spark either excitement or dread into the hearts of those who love running or those who despise it. Whether you’re a seasoned runner, or you enjoy quick 30 minute jogs on the treadmill, the warning that running can be harmful or your knees is something most everyone has heard.
1. Does running cause osteoporosis?
Osteoporosis occurs when your bones becomes brittle and frail, due to loss of tissue. While some have argued that running increases the risk of developing osteoporosis further down the line, it is not entirely true. Many other outside factors like genetics, weight, diet & previous injuries may all have an effect, and play into whether or not a runner will develop the disease.1
2. Is running unhealthy for pregnant women?
Not necessarily and here’s why: running “can help ease delivery and encourage the flow of blood, oxygen and nutrients to the developing fetus.”2 Most women can walk, jog, and run up until the third trimester; some can even run through it.3 However, since everyone’s body type is different, always consult your doctor before engaging in a new fitness routine, especially if you are pregnant.
3. Does running cause joint inflammation?
According to a study done by co-author Matt Seeley, an associate professor of exercise at Brigham Young University, in Provo, Utah, he and fellow BYU colleagues, as well as Dr. Eric Robinson of Intermountain Healthcare, measured the typical knee joint fluid found in selected healthy men and women aged 18-35, both before running and after. They found that two markers they were looking for, two cytokines named GM-CSF and IL-15, actually decreased in the subjects after 30 minutes of running.4 This study indicates that for young and healthy individuals, running may help create an anti-inflammatory environment that may benefit joint health long-term. Of course, everyone’s body handles things differently. If you feel like running is causing inflammation in your knees, speak with your physician.
Fun Fact!
Did you know? You don’t necessarily have to carb load before a race. Sorry to break the news to pasta lovers out there, but carb-loading really only helps if you’re running a half marathon or longer.5 This is because carbs are stored as glycogen in our muscles and liver, where they act as energy. Running a 5k or 10k will not cause your body to need the extra glycogen. For most of us, our bodies already have enough carbs stored up to get us through the smaller races.
!! Tips for Runners
Sources:
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.
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...