Am I Eating Too Little? | Q+A

Am I Eating Too Little? | Q+A

by | May 11, 2017 | All, Ask Our Dietitian, Home, News, Nutrition

Question:

I am a 40 year old male, I currently weigh 260lbs. I have a desk job but I am very active otherwise outdoors and I have started going back to the gym for weight training M-F during my lunch hours and also do 30-40 minutes of cardio 3x a week, in addition to a 6 mile hike and a 10 mile bike ride the other 2 days. On the weekends I am very active usually backpacking or hiking. My goal is to get back down to a healthy 225. I am currently 31% body fat. I use MyFitnessPal to track my calories. My typical day is usually under 1800 calories; I eat pretty healthy consisting of an average of 35% carbs, 25% fat and 40% protein. My goal isn’t necessary to gain huge mass, I would like to maintain my muscle (and get stronger, not necessarily bigger), and drop my fat. My question is, am I eating too little? Since I put myself on an eating schedule, I don’t feel like I am starving myself. I have only been at this routine for the last 10 days or so, and I don’t really expect to see immediate results, but my goal is around 2 lbs. per week. Any help would be greatly appreciated.

– Jason N.

Answer:

At first glance, your caloric intake does seem a bit low for the amount of activity you’re engaged in. However, if you are satiated after meals and aren’t lacking energy as the day progresses, you may be eating enough. Losing 2 pounds per week does take quite a caloric deficit — approximately 7000 calories per week! By eating smart, not more/less, you can maintain your muscle mass while you lose fat weight.

By my calculation, you’re getting at least 150 gm carbohydrate, so you’re meeting your base need there. Your protein intake equates to about 1 gram per pound of fat-free mass, the maximum you’re likely to put to use. Fat provides 450 of your daily calories (50 grams), which is not ample but sufficient. You should be able to maintain your described caloric breakdown as long as you see progress.

Additionally, I’d recommend that you support those workouts by consuming the bulk of your intake in the hours surrounding your physical activity. So if you’re exercising in the morning, eat more then and less at night. Keep up your fiber and fluid intake, as these help you to feel full when volume is down.

– 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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Low Carb Food Choices | Q+A

Low Carb Food Choices | Q+A

by | May 9, 2017 | All, Ask Our Dietitian, Community, Home, Nutrition

Question:

My doctor has me on a pre-surgery low carb diet. Do you have any recipes for low carb cooking or low carb eating out ideas?

– Steve G.

First, always follow your doctor’s orders regarding your prescribed allowance for carbohydrates. My trusted recipe sources are Cooking Light, Eating Well, Epicurious and Harvard’s The Nutrition Source. Recipes should have the nutrients per serving and specify how many servings the recipe yields. Suggested ones to try:

  • Vegetable omelet
  • Chicken lettuce wraps
  • Thai pork salad (no noodles)
  • Tofu & vegetable stir fry
  • Shrimp vegetable pesto
  • Steak Diane & mushrooms
  • Roasted eggplant & peppers
  • Spaghetti squash lasagna
  • Miso-ginger grilled salmon

When eating out, look for the vegetable or protein to be listed in the entrée title, not potato/pasta/rice, etc. Ask for vegetable substitutions in place of the starch side dish, such as salad or steamed broccoli. Avoid anything breaded. Inquire about sauces and dressings to determine if they’re made with concentrated sugars. A garnish of high-fiber beans such as lentils on a dish is fine, but skip any croutons or tortilla strips on salad.

– Debbie J., MS, RD

veggie omelet, healthy eating, health food, breakfast food
steak and mushrooms, high protein., medium rare steak
Asian salad, sliced asian beef, healthy salads
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grilled salmon, healthy nutrition choices, smart dinner options, grilled salmon, seafood
chicken lettuce wraps, low carb, lettuce, chicken
tofu, veggie, tofu and veggie stir fry, healthy meal options, stir fry
shrimp and veggie pasta, pesto, seafood pasta
roasted eggplant, grilled veggies

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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How to Get Your Kids to Eat Right

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Tips to Help Quit Unhealthy Snacking Habits

Tips to Help Quit Unhealthy Snacking Habits

by | May 8, 2017 | All, Home, Nutrition

Having trouble breaking that midday unhealthy snacking routine? Find out some tricks that may help break the vicious cycle!

Uh oh… it’s that time of day again. You know, that hour when you are suddenly feeling tired, unfocused, and ready for that afternoon pick-me-up. I refer to it as the Midday Monster; that little hunger feeling that creeps up and causes us to crave something tasty. The trouble is, usually that midday snack is an unhealthy one. We tend to gravitate towards something sweet, caffeinated, or carb-loaded. This is because those “feel-good” foods and drinks, typically do just that – they make us feel good. Food and drinks high in sugar can cause the dopamine levels, or the “feel-good” hormones, in our brains to rise.1 Unfortunately, the old idiom too much of a good thing, rings all too true.

Overindulgence, whether it be a midday snack or a late night one, can be harmful to our bodies. Nevertheless, quitting cold turkey is easier said than done. Old habits are hard to kick, but the key to remember is that there are ways to change poor snacking habits. It’s a process that begins with baby steps. Before reaching for that bag of chips, or sweets, take a moment to ask yourself, ”Am I really hungry?“ A lot of the time we snack out of boredom or stress. Try drinking some water and see if that helps. Oftentimes, hunger can be confused with dehydration.2 Save yourself the unneeded calories and drink some refreshing H20.

Still feeling hungry? Rid yourself of unhealthy temptations by keeping only healthy snacks close by. The key is to find foods to snack on that are high in fiber, which may keep you feeling fuller, longer.3 A few of these healthier options include: hummus and veggies, almonds, cereal bars, and raspberries. Or, grab a snack that helps boost metabolism and burn fat. Some examples of these fat-burning foods include: apples, avocados and cottage cheese, or canned tuna on whole-wheat crackers.4 If you’re looking for a healthy alternative for your go-to calorie-filled lattes, try some minty green iced tea.

couple brushing teeth
hummus, veggies, hummus and veggies, chickpeas, healthy snacks

Another source of unhealthy snacking can be caused from skipping your morning breakfast.5 If you starve yourself in the morning, you typically have greater odds of overindulging later on in the day. Make sure you make time for breakfast, and save yourself later on.

Another interesting tactic to consider is brushing and/or flossing your teeth after eating, which helps reduce the temptation to eat.6  Once your teeth are clean, you’ll be less likely to grab something to snack on, in order to avoid brushing again.

In addition, it is helpful to meal plan. LA Fitness registered dietitian, Debbie J., RDN says, “Having a blueprint to follow for your week’s meals will help keep you eating regularly and on track, thus prevent you from skipping meals, so you’ll be less likely to snack.” Make things easier on yourself by preparing a few healthy snacks the night before. This way, you’re not tempted to grab for something unhealthy when you’re feeling stressed, tired, or on-the-go.

Check out one of our more recent Q+A’s from LA Fitness’ registered dietitian, Debbie J., MS, RDN, where she helps answer What Are Good Substitutions for Sugary and Salty Snacks? If you have a nutrition question of your own, please share it with us by submitting a question here, and your answer may be featured in a future post.

Sources:

  1. Pirisi, Angela. “A Real Sugar High?” Psychology Today. Sussex Publishers, LLC, 1 Jan. 2003. Web. 12 Apr. 2017.
  2. POPSUGAR Fitness. “7 Tips to Curb Your Appetite.” Shape Magazine. N.p., 14 Feb. 2014. Web. 12 Apr. 2017.
  3. Goldman, Alison. “15 Healthy High-Fiber Foods That Make You Feel Full and Satisfied.” Women’s Health. N.p., 11 Feb. 2016. Web. 12 Apr. 2017.
  4. MacMillan, Amanda. “20 Snacks That Burn Fat.” Health.com. N.p., n.d. Web. 12 Apr. 2017.
  5. Cymbalista-Clapp, Julian. “10 Bad Habits and the Best Ways to Quit Them | Reader’s Digest.” Reader’s Digest. N.p., 20 June 2012. Web. 12 Apr. 2017.
  6. “Avoid Unhealthy Eating Habits.” WebMD. WebMD, n.d. Web. 12 Apr. 2017.

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How Soon Can You Eat Pre and Post Workout? | Q+A

How Soon Can You Eat Pre and Post Workout? | Q+A

by | May 4, 2017 | All, Ask Our Dietitian, Community, Home, Nutrition

Question:

How many hours before and after working out until I can eat?

– Nino

Answer:

Of course, you CAN eat anytime. The optimal time to eat around working out depends on what else is going on, what exercise you are doing, and what you intend to eat. It’s a matter of getting fuel to the muscles (but not an excess) and clearing your gut for comfort. Simple carbohydrates and lean proteins are more easily digested so they are good choices close to working out, within 30-60 minutes beforehand. On the other hand, solid fats and fibrous starches take a while to break down in your GI system, so you’ll need to allow multiple hours for those to digest.

If you sprint out of bed for a 6 am run, I’d suggest a sports drink to sip during the run and a breakfast immediately following. If you hit the gym an hour after rising, perhaps you should drink a smoothie as soon as you wake up and eat a small breakfast afterward. For a quick weight training workout during a lunch break, you’ll want a little easily-digested energy first (e.g. applesauce or soft pretzel) followed by a simple meal afterward, like a sandwich. You may not need a snack prior to an afternoon workout unless it’s been more than 3 hours since your mid-day meal. So if you finished lunch at 1 pm and plan to workout at 5 pm, then I’d suggest a protein drink an hour before at 4 pm. On the contrary, a 4-5 pm workout after a late 2 pm lunch should be fine.

For evening workouts, an afternoon snack is a must if dinner is pushed to after exercise. Suitable mini-meals in the afternoon include tuna salad and crackers, a bowl of soup, Greek yogurt & granola, or hummus with pita and carrots. If your workout is at the tail-end of your day, be sure to have your last meal 2-3 hours prior to the workout and a simple recovery option like chocolate milk afterward.

Examples:

1) whopping lunch, 5 pm workout.

It may take several hours to fully digest and absorb all those calories, so your tank would still be over half full in 4-5 hours. Just have a sports drink handy during your workout in case you feel a dip in energy, and plan for a small dinner afterward.

2) balanced lunch, late 8 pm workout.

You may want to snack twice in between, or opt for a small meal at 5 pm. For the former snack option, stash at-work options like trail mix in your desk, a pre-made wrap in the fridge, or buy an apple and peanut butter crackers from the vending machine. If you choose the latter small meal option, a pre-made chicken pasta primavera salad, a whole wheat wrap with turkey and avocado, or mini English muffins pizzas will provide a few hour’s energy.

– 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.

Recommended Reading

How to Get Your Kids to Eat Right

How to Get Your Kids to Eat Right

If you’re a parent, it’s likely you have some picky eaters on your hands. Our Registered Dietician, Debbie James, gives you the scoop on healthy eating for your kids and teens.

LA Fitness Living Healthy subscribe button

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!

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Pre Workout Nutrition Advice for Type 2 Diabetes | Q+A

Pre Workout Nutrition Advice for Type 2 Diabetes | Q+A

by | May 2, 2017 | All, Ask Our Dietitian, Community, Home, Nutrition

Question:

What are some of the best foods to eat before you work out if you’ve been diagnosed with Type 2 Diabetes?

– Dionne D.

Answer:

Those with Type 2 Diabetes usually have normal digestion and absorption, whereas their cellular uptake of sugars from the blood is hindered. Your body’s individual response to carbohydrates may be different than others’. That said, it’s safe to say that large volumes of carbs, especially simple sugars are a bad idea. You’ll want to stick to smaller portions of easily-digested carbohydrates or have complex carbohydrates earlier in the day to allow for their metabolism and to provide needed fuel to working muscles.

Consider some of the following suggested pre-workout snacks (assuming full meal was 3+ hours ago):

An hour before

  • Rye crisps thinly spread with nut butter and topped with apple slices
  • Half a turkey sandwich
  • Cup of Greek yogurt with berries and sliced almonds
  • Hummus with raw veggies and whole wheat crackers

or

30 min before

  • Mix protein powder in milk for instant shake
  • Handful of gold-fish crackers
  • Frozen sugar-free pudding pop
  • Half toasted English muffin with margarine

If you take insulin, be sure to check your blood sugar level and adjust your intake accordingly to anticipate the effect from your workout. Pack a juice box in your gym bag or locker to have on hand in case your blood sugar level drops.

– 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.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

Recommended Reading

How to Get Your Kids to Eat Right

How to Get Your Kids to Eat Right

If you’re a parent, it’s likely you have some picky eaters on your hands. Our Registered Dietician, Debbie James, gives you the scoop on healthy eating for your kids and teens.

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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