I’m a snacker, consistently snacking throughout the day. What are some snacks that would help boost my energy and that are actually good for me?
– Anjelica V.
Snacking and grazing are suitable ways to consume your daily intake, providing the choices are good ones and you compensate with smaller meals. I’d suggest snacks in the 100-200 calorie range based on whole foods, with an occasional small energy/protein bar as backup. Good energy-boosting snack choices are:
Leftovers of any balanced meal can serve as a good snack, too! Remember to keep portions in check and keep your total day’s intake in mind for variety and nutrient adequacy.
– 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.
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!
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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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 am a male, 46 years old, 192 lbs., 5 11″. I exercise regularly and I’m looking for a healthy diet to help keep in good shape and keep my cholesterol, sugar levels, blood pressure, and other levels in check. What would you recommend for me?
– Jorge M.
Great job exercising daily and being proactive to keep chronic disease markers in check! A Mediterranean or DASH (Dietary Approaches to Stop Hypertension) eating plan seems suitable for your goals. Really, a blend of these is ideal.
The Mediterranean style diet emphasizes whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats as core foods. Fish and seafood are eaten twice weekly while dairy foods, eggs, and poultry are eaten moderate portions. Red meat and sweets are rarely eaten.
The American Heart Association’s DASH diet focuses on fruits, vegetables, whole grains, poultry, fish, nuts, legumes, and low-fat dairy to provide potassium, calcium, and magnesium. It is high in fiber, moderate in sodium, and low in fat, saturated fat, cholesterol, and sugar with little red meat. See table below.
Your anthropometrics and activity level suggests an estimated daily energy need of 2,700 calories. Combining the two plans, you should base meals on a foundation of vegetables, legumes, whole grains, fruit, and nuts. Fish, seafood, low-fat dairy and healthy plant fats (e.g. olive oil, avocado) should round-out your diet. Also, spread your food intake throughout the day to support energy levels, proper digestion, and metabolism.
– 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.
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!
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...
“It’s important for food to be satisfying as well as good for our health. This recipe features whole foods packed with essential vitamins, minerals and healthy fats, along with bold flavors and contrasting textures that make food exciting. Everyone loves tacos, and whether you’re an omnivore, a vegetarian, a vegan or anything in between, it’s clear that eating less meat in favor of more plant-based, locally sourced, and minimally processed foods [have] many health benefits and is more environmentally conscious. Plus, cooking more meals at home is a great way to make sure you’re eating quality ingredients, and it’s a great way to spend time with family and friends. Next time you’re in Nashville, come by The Wild Cow and try some more of our vegan food!”
The Wild Cow is located at 1896 Eastland Ave in Nashville, TN 37206. Open Sunday through Thursday from 11am to 9:00pm, excluding Tuesdays, and Friday and Saturday from 11am to 10pm. The Wild Cow is closed on Tuesdays. For the menu and additional details, please visit thewildcow.com.
Photography provided by The Wild Cow
For the Dish
For the Mashed Sweet Potatoes
For the Black Beans
For the Lime Slaw
For the Jerk Sauce
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Featured Recipes
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 am in the process of cutting down my body fat, but nothing seems to work. My metabolism is not very good, but I’m doing cardio 3 times a week. I also not eating as many calories to cut down. What and how many times should I eat if I want a six-pack?
– Arib C.
First and foremost, I hope you’re incorporating some resistance training into your workout routine! Cardio is great for reducing body fat around the belly, but six-pack abs are made from strength training to develop those abdominal muscles. See a ProResults® trainer for assistance and listen to one’s advice for best ab machines on our Ask a Trainer series.
That said, you should eat three to six times per day, schedule and appetite permitting. If you choose to eat more frequent meals and snacks, pay attention to portions so you’re redistributing the calories you eat, not adding more. Meals and snacks should be based on vegetables – lots of them!, lean protein, and complex carbohydrates with fresh fruit and low-fat dairy to complement. Avoiding alcohol and added sugars is essential if you aren’t getting results.
– 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.
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!
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...
Your bags are stuffed to the brim with all of your favorite travel essentials: extra sunscreen, that summer outfit you’ve been saving since last year, and beachwear you’ve spent all winter getting summer-body ready for. It’s safe to say that you’re mentally checked out from pressing work responsibilities and ready to soak up the sun on warm sandy beaches, drinking a surplus of tropical refreshments and putting away your micro scale for your summer adventure!
As a freelance writer and model, my work demands that I be on call and be very mobile. At any given moment I can be asked to pick up and go, and that can range from just about any location, with no guarantee that I will have access to a nearby LA Fitness.
The great news is that you don’t have to let your commuting or upcoming travel plans get in the way of your fitness goals and progress! You might actually see added benefits to working out while traveling because you are subconsciously telling your mind that fitness is everywhere I am, not solely in the confines of the gym! Remember, it’s all about integrating fitness as a lifestyle not solely a destination for producing results.
Granted, in comparison to a weekly regiment, these workouts are a bit more “relaxed” in intensity, but hopefully, with these easy tips, you too can maintain the progress you’ve worked so hard to reach pre-vacation season!
If conditions are safe and you have time to spare, save the cab fare and take a nice stroll in the area. Not only will you acquire major steps towards your daily step-goals, but you will simultaneously be able to take in and explore the city or perhaps coastal regions of your vacation time.
I have been able to experience far more on foot when traveling than relying on the convenience of public transportation. So, at any opportunity, plan ahead, wear your comfy shoes, and get those steps in!
Whether you are stuck inside your hotel room/Airbnb due to poor weather conditions or you aren’t familiar with the area, working from your “home-away-from-home” might be your only resort for added physical activity.
No worries here, a 15-30-minute full body HIIT blast can do just the trick!
Mini HIIT Blast Circuit:
(Repeat 2-5 times depending on your fitness level)
We get it, you’re on vacation. This is the time when you can completely sign-off from those at home responsibilities and break away from the mundane routine of every-day-life. The last thing you want to do is give yourself the chore of having to carve out time for a workout when truth be told, you would much rather sink your toes in the exfoliating warm sandy beaches.
Remind yourself that fitness can be experienced in many diverse and creative ways. You can swim, go horseback riding, hike, surf, go dancing, or boogie board and burn some calories while having fun. When we make fitness a part of the experience, it becomes more welcoming and less demanding to our physique!
What’s in my fitness travel bag:
Travel fitness essentials
•Tennis shoes
•Jump rope
•Resistance bands (1-3)
•Disks
Whether at home or island hopping, one thing you can always control is what you’re putting in your body as much as what you’re doing with your body on vacation. Enjoy what may seem like never-ending cheat meals and not counting calories or sticking to your macros. You’re on vacation—embrace it! While you’re enjoying the fruits of your labor, upping the hydration is the golden rule of all golden rules!
Consider that your body is probably working overtime in a week of relaxing and fun, so when you can— hydrate, hydrate, hydrate! If you have access to fresh citruses like lemon, limes, grapefruit or oranges, increased electrolytes and vitamin C will help replenish cells, relax muscles and keep that summer glow working from the inside out!
Wherever your travels take you, if you can’t find an LA Fitness nearby or much room in your suitcase for all your gym gear, know that your goals don’t have to start or stop solely on the convenience of your gym accessibility. Living well and doing well is based on intention and wherever you decide to take it!
To find an LA Fitness near you, click here.
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...