Brown Rice vs. White Rice – Which is Healthier? | Q+A

by DebbieJ MS RDN | Jul 6, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have read an article in Korean newspaper saying that brown rice is not good for you. I thought brown rice is much healthier than white (regular rice) is it true?

– Caroline

Answer:

Below are the nutritional values of brown rice compared to enriched white rice for 100 grams cooked rice. Overall, the brown rice offers more of the nutrients that we need (fiber, magnesium, potassium, zinc) with slightly fewer calories. Because it is enriched, white rice does offer more folate and iron. Neither have Vitamin A, Vitamin B-12, Vitamin D, or cholesterol.

Nutrient values as per standard reference (non-branded) in the USDA Food Comparison Database, (release 28), some values rounded.

– 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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Nothing But Sweat

by Candice Currie | Jul 3, 2017 | All, Community, Fitness, Home

Club League Basketball is not for the weak-hearted. These men come to play.

Sneakers, sweat, and no regrets – it’s a mindset, an attitude, and the thrill of competition that drives the men of LAF’s Basketball Club League to give it their all. As the refs were suiting up, the players were hard at practice as the basketball court at Irvine Michelson was quickly filling up with friends and onlookers, eager to watch the championship game.

As the scoreboard lit up and the whistle blew, the basketball was tossed high in the air, and quickly smacked down into play. The game was fast-paced and booming with intensity, layups, and 3-pointers. The first basket of the game was made by #47 Lane C. of Team C. By the end of the 1st half of play Team C led 27-23.

As the second half began, Team O (last year’s champions) knew they were up against a team who wanted the win just as badly as they did. The ball was tossed from player to player, back and forth across the court, seemingly picking up speed as the clock quickly clicked down. Both teams gave it their all, but the final score was in favor of Team C with a win of 68-57.

With a win for Team C, and last seasons’ win from Team O, who will take it next season? Keep training, guys!

Club League Member Experiences:

Dean A. #1, of Team C, heard about club league basketball through his friend Lane. He enjoys how well-organized the league is and that the games start on time, especially with everyone’s busy schedules.

Frank Z. #5, of Team O, has been a part of the basketball clubs leagues since they first started. He enjoys how the people he plays alongside are friends of his both on and off the court.

It was Charles B.’s #4, of Team O, first season participating in club league basketball, and he said he will definitely be back next season! He had originally heard about the league while he was shooting hoops in the basketball court and a few people approached him and asked if he wanted to join their team – it’s a great way to become more social at the gym while getting a great workout!

If you’re interested in joining an LA Fitness Club League, click here for more information.

See League Schedule

Secure your spot for next season today! We offer basketball, volleyball and racquetball leagues – see you on the court!

Our Club Leagues both competitive & recreational are open to members of all skill levels who are 18+.

How Do I Keep From Losing Weight Unintentionally? | Q+A

by DebbieJ MS RDN | Jun 30, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

I have been working out 5 to 6 days a week. Almost 3 years now. Consuming 3700- 4000 calories, 400+ carbs and 180+ protein daily, and still dropping weight at an alarming rate. Any suggestions on what I can do to add pounds or keep from losing? I’m 175lbs.

– Preston B.

Answer:

Hello Preston. If you have been losing weight unintentionally, you should see your physician to rule out any underlying problem. Your energy needs may be higher than you think. It’s not unheard of for a very physically active and lean man to require 6000 calories a day! My immediate nutrition recommendation would be to stop counting calories, consume more of what you already eat, and add highly caloric foods to your day.

Energy dense foods include: Dried fruit, Avocados, Coconut, Cheese, Ground beef, Nuts, Tortillas and Granola.

Rich toppings include: Dips, Dressing, Sauce, Hollandaise, Real gravy, Margarine, Mayonnaise, and Syrup.

– Debbie J., MS, RD

Some questions have been edited for length and/or clarity.

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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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Gaining Muscle, Losing Belly Fat: Vegetarian Edition | Q+A

by DebbieJ MS RDN | Jun 27, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am a 32 year old male with weight = 150 lb. (approx.) and height = 5′ 5″. I am a regular to LA fitness and go 3 to 4 times per week. I do strength training for 1 hour and 30 to 45 minutes cardio (with incline). I am looking to gain muscle and lose the stubborn fat around my waist. I have been facing trouble with the diet choices I need to make. Note: I referred this post as well, which is helpful. I am a vegetarian and I eat eggs but no meat/seafood/chicken etc. I used to eat rice (white/brown) and vegetables (fried/cooked), and I am taking whey protein as well. What should my diet look like to do this? Please advise. Thanks in advance.

– Manoj

Answer:

If I am understanding you correctly, Manoj, perhaps you think you’re having trouble getting enough protein to build muscle and lose fat? Vegetarians can easily meet protein needs with adequate beans, peas, lentils, nuts, seeds, and good vegetable & grain choices. Plus, you consume milk and egg products, which is a benefit when looking to increase protein.

Look to get at least 2 legume servings per day, 1 egg, 10 grams milk protein, 2 cups cooked vegetables + 1 cup raw, and 6+ grain servings per day. The remainder of your calories can come from fruit and unsaturated fat. To lean out, you’ll also need to limit added sugars, alcohol, and fried foods. Don’t forget to stay well hydrated!

Since you are keeping up to date with the Living Healthy blog, then you’ve probably already seen this recent post but I’ve included it for the rest of our readers.

– Debbie J., MS, RD

Some questions have been edited for length and/or clarity.

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!

What is Body Mass Index and How Should I Use It?

Body Mass Index (BMI) is a tool to identify if an adult is at a healthy weight. Learn how to calculate your BMI and if it’s the right tool for you.

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On this International Day for the Elimination of Violence Against Women, we aim to help you recognize the problem and give you resources to access help.

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Dry weather can damage more than just your hair and skin. Today we’re covering eye health and how to care for your dry, itchy eyes.

Member Spotlight | The Man Who Learned to Stand Again

by Candice Currie | Jun 26, 2017 | All, Community, Fitness, Home, Member Stories

A Moment, A Change

On July 2, 2003 a tackle during a scrimmage game at football camp would forever change Logan Seelye’s life. He lay on the ground – motionless – as coaches and medical staff ran to his aid. He felt as if his whole body was on fire. He could see his left hand out in front of him, but he couldn’t move. Immediately, Logan was rushed to a local hospital, and given a steroid shot to quickly stop the swelling taking place in his body. He was then airlifted to a medical center in Seattle, WA to have immediate surgery. Following the surgery, Logan was faced with the heart-aching news that he would never have movement, or feeling, from his chest down again.

Logan was only 16 years old.

The Picture Perfect Life

By the end of his sophomore year in high school, Logan was voted captain of his football team, named “Rookie of the Year,” was a starting varsity player, excelling in his classes, being recruited to play at D1 universities, and had an amazing girlfriend in his life. It would seem as though Logan had it all, and then the life-changing, tragic tackle took place. Logan suffered from a broken neck and spinal cord injury.

Now, fourteen years later, Logan has turned his serious injury into a platform to help inspire others to view their situations in a more positive light. He refers to his life’s philosophy and mindset, as the “10 and 90.” His “10 and 90” approach stems from a quote by author Charles Swindoll, which states, “Life is 10% what happens to me and 90% how I react to it.” Logan shared that “this idea and mindset is about attitude, belief, commitment, discipline, grit, perseverance, positivity and choosing to not let life dictate who you are as a person.”

Making Progress

In 2009, after years of physical therapy, Logan joined LA Fitness. By then he had graduated college and was finally able to drive a car again. Initially, he was unable to hold as little as 5-pound dumbbells. It took him some time to learn how to figure out how to get himself onto certain machines, and once on the machine, how to perform the exercise. Eight years later and Logan still continues to train on a consistent basis at LA Fitness. His determination is unfailing as he pushes on, unable to give up.

“What is important, and what really matters is how you react to things. I have found that this mindset has allowed me to accomplish so much in my life, and I will continue to set goals and accomplish them with absolute positivity.”

- Logan S.

Logan feels that working out leaves him both euphoric and energized. “It helps to set up your day for success because you can get your mind right,” he shared. His long term fitness goal is to one day be able to walk on his own again, and he vows that he will never stop fighting to get there. While Logan doesn’t have a trainer, he enjoys meeting others at the gym, some of whom are fighting their own battles, but continue to stay fit – much like Logan.

Where is he now?

Logan is now married to his junior high girlfriend, has a beautiful 5-year-old daughter, and works as a senior web designer. He is also an author and motivational speaker. His book, titled “10 and 90: The Tackle That Changed Everything,” shares a more detailed look at the events that led Logan to where he is today. Logan’s positive outlook on life helped grant him the opportunity to do a TED talk in which he shared his incredible story and refreshing outlook on life.

“Plain and simple: never give up. Approach life with an intense amount of positivity and grit, that the only option and outcome of anything you set your mind to is success. When you believe with so much of your mind, body and spirit that good things will happen, I firmly and 100% believe that they will happen. And when things undoubtedly get frustrating and challenging, just remember that it all comes back to my ‘10 and 90’ mindset: it doesn’t matter what happens that is important, what is important is how you react to it.”

- Logan S.

Brown Rice vs. White Rice – Which is Healthier? | Q+A

Question:

Answer:

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