Should I Drink 8 Glasses of Water a Day?

by Fitness Contributor | Oct 24, 2016 | All, Ask Our Dietitian

Question:

Hi Nutrition Folks,

I’ve heard the mantra about 8 glass of water/day. I have a hard time getting excited about drinking so much plain water every day. I mean, it’s just so plain. I love drinking unsweetened iced tea and can easily kick back 8 glasses of that every day or a mix of tea and water. I don’t notice any negative effects from the caffeine in the tea.

If I stick to iced tea am I really losing out on the health benefit?

-Todd W.

Answer:

You’re not losing out! A person’s fluid needs can be met in various ways and with little straight water. Beverages on average provide 95% free water, but thick smoothies or shakes have less – maybe 75% water.

As a habitual consumer of iced tea, you probably have a tolerance to the diuretic effects of caffeine. Plus, the volume is spread throughout the day so your beverage choice is fine. Remember your ice cubes are water, too!

To determine how much liquid you should be drinking, multiply your weight in pounds by 0.5 to get the recommended fluid ounces. Then divide by 8 (the # of fluid ounces per cup) to figure out how many cups that equates to.

– 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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Yoga For Digestion

by Fitness Contributor | Sep 9, 2016 | All, Ask Our Dietitian, Health

Debbie J., MS, RD contributed this article –

In the Living Healthy blog, we’re often sharing nutrition advice to help you achieve better physical performance. In this article, we’re promoting certain exercise to improve your nutrition status. What a twist! Yes, pun intended.

Many digestive ills are relieved by yoga including gas, bloating and constipation. The practice of ayurvedic medicine promotes yoga for digestion. In fact, yoga is used to treat abdominal pain for several digestive disorders. Improving digestive health means better nutrition since nutrient absorption and waste elimination are enhanced.

How does yoga achieve this? Primarily by utilizing the poses that stimulate nerves, enhance the flow of blood and digestive juices, promote the travel of food in the GI tract and proper elimination. Alternate tension in your abdominal muscles with deep breathing (Pranayama), abdominal stretches and massaging twists, and you’ve got a perfect combination of yoga to help relieve your belly woes.

Primary yoga poses that are believed to aid digestion:

Cat-Cow (marjaryasana-bitilasana)
Downward Facing Dog (adho mukha svanasana)
Triangle (trikonasana) and Revolved triangle (pavrtta trikonasana)
Extended puppy (uttana shishosana)
Bridge (setu bandha saravangasana)
Gas release (ardha pawamuktasana)
Supine twist (supta matsyendrasana)
Knees to chest (apanasana) followed by Corpse (savasana)

The underlying tenet of Ayrurveda is that health begins in the digestive system.

LA Fitness yoga classes flow through a series of dynamic movements that help to increase your flexibility, restore balance, and strengthen core muscles of the lower back and abdominals. The class is great for improving focus and self-awareness.

Find an LA Fitness yoga class near you.

See available classes.

Should you wish to modify your diet to compliment your yoga, consider that most traditional practitioners eat a diet comprised mainly of vegetable proteins, rich in cereals, vitamin- and mineral-rich fruits, and which is low in salt content. Promoting a healthy balance of bacteria is indispensable to gut function. A high fiber diet combined with probiotic sources such as active culture yogurt, kefir and kimchi helps achieve this balance.

This information is not meant to replace medical advice. See your healthcare practitioner for any digestive concerns as there may be a more serious underlying condition.

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Do you enjoy yoga? Leave a comment and share below!

How Many Grams of Protein per Day?

by Andrew Gabell | Sep 1, 2016 | All, Ask Our Dietitian, Health

Question:

“How many grams of protein per day and how many kcals per day do you recommend? Currently, I am attempting to slim down and maintain muscle but do not work out much these days as I am swamped with schoolwork. Below are a few stats about me:

Male, 29 years old, 5′ 10″, 181 lbs, 21.7% body fat measured back on 5/22/2016”

– Robert E.

Answer:

Based on your stats alone, one would expect you’d need 2200 calories per day for mild weight loss. As you’re attempting to maintain muscle, consuming protein at 25-30% calories is ideal. This would equate to 550-660 calories provided by 138-165 grams of protein. Keep in mind that numbers are just based on an equation and don’t take into consideration your personal biochemistry or individual metabolism.

Relying on diet alone to slim down won’t maintain muscle. For that you will need some physical activity. Try to squeeze in just 5-10 minutes of calisthenics in the morning and evening on days that you can’t get to the gym. This will probably take you less time than calculating the calories and grams of protein you’re consuming!

– Debbie J., MS, RD

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Do you recommend pineapple smoothies in the morning?

by Fitness Contributor | Sep 1, 2016 | All, Ask Our Dietitian, Health

Question:

“Do you recommend pineapple smoothies in the morning since pineapples contain a lot of nutrients? I have heard it’s bad to drink in the morning but I’m kind of confused.”

– Mayra Robles

Answer:

Pineapple helps with digestion as it is a source of an enzyme (bromelain) that helps break down protein. It has anti-inflammatory properties and is a good source of vitamin C which boosts the immune system. So yes, I’d recommend it for morning smoothies where you need some additional sweetness. It is a great natural sweetener for dairy and vegetable-based smoothies. If you’re using only fruit with protein powder, adding pineapple might make the result too sweet, as it is more concentrated in sugar than most other fruit (except banana).

Combine chunks of fresh pineapple with your chosen vegetables to combat their bitterness or with plain yogurt to offset its tartness. Below are a few combinations to add to your repertoire (high power blender required):

spinach, avocado, pineapple, chia seeds, and ice water
kale, cucumber, pineapple, coconut water, and ice
mango, pineapple, coconut milk, protein powder, and ice
strawberries, pineapple, soymilk, and ice
Greek yogurt, pineapple, peach, wheat germ, and ice water

Tips: Use frozen chunks of your chosen produce to reduce the need for ice. For a kick, add a little ginger. For some extra green and a little flair, add a pinch of mint or basil leaves.

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Back to School 2.0

by Fitness Contributor | Aug 9, 2016 | All, Ask Our Dietitian, Health, LA Fitness Blog - Living Healthy

Debbie J., MS, RD contributed this article –

We’ve come a long way since PB&J or bologna sandwiches, so why still pack those for school lunch when there are so many more exciting options? There are colorful, nutrient-rich combinations to satisfy someone of any age’s taste buds. Whether your children are in school or you are a big kid yourself, feeding the brain properly makes for better school (and work) performance*

Snack Smarter This School Year!

la fitness healthy snacks, la fitness snacks

Try these packable lunch ideas, including entrees and side dishes, that don’t need reheating (but may benefit from an ice pack or hot thermos):

Snack	Ingredients
Wraps	Option 1: Turkey and provolone with sprouts and red pepper in a spinach tortilla, spread with honey mustard or guacamole Option 2: Roast beef and cheddar with romaine and tomato in a wheat lavash, spread with horseradish sauce or mayonnaise
Pasta salads	Option 1: Macaroni, chunk light tuna, peas, onion, and cherry tomato halves, tossed with herb vinaigrette Option 2: Farfalle (bowtie), feta cheese, pine nuts, diced cucumber, and sun dried tomatoes, tossed with pesto sauce
Bento box	Option 1: Edamame, granola bar chunks, cheese wedges, and carrot sticks Option 2: Rolled ham, sliced hard cooked egg, pretzels, and coleslaw
Dips	Option 1: Hummus with pita chips, sugar snap peas, and zucchini & orange pepper strips Option 2: Tzatziki sauce (or ranch mixed in plain Greek yogurt) with falafel and broccoli crowns Option 3: Sunflower seed butter with cinnamon raisin bagel bites and celery
Casseroles	Option 1: Penne, spaghetti sauce, mozzarella, lean ground beef, basil, and olives topped with Parmesan cheese Option 2: Black beans, quinoa, corn, onion, garlic, cilantro, and enchilada sauce, topped with shredded cheese

Add a fruit and a drink to these, and you’re good to go!

la fitness healthy snacks, la fitness snacks

*References:

Dietary Habits Are Associated with School Performance in Adolescents. SY Kim, et al. Medicine. 2016 March; 95(12):e3096.

The Association between Health Behaviours and Academic Performance in Canadian Elementary School Students: A Cross-Sectional Study. JD McIsaac et al. International Journal of Environmental Research and Public Health. 2015 November; 20; 12(11): 14857-14871.

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