I am trying to gain weight, and knowing what to eat and when to eat it is difficult for me as I am a vegetarian. I prefer to work out late at night around 9:00 PM. Do you have any tips on when to eat and what to eat?
– Hailey P.
When to eat is a matter of your hunger and routine. Your late exercise schedule offers an opportunity there. If you don’t already consume a post-workout recovery shake, doing so can add a couple hundred calories before you end your day. Try an Orgain® Vegan Organic Nutrition Shake, an OWYN™ Vegan Plant-Based Protein shake, or a Garden of Life Organic Protein Plant-Based Drink. Foods and snacks are fine, but a liquid beverage is quick and delivers nutrients to support immediate muscle repair and synthesis.
High calorie vegan items include canned coconut milk, nut butters, tahini, sweet potatoes, avocados, oats, soybeans, dried fruit and most tortillas. Lacto/ovo vegetarian choices also include cheese, yogurt and eggs. Don’t forget about adding calories through condiments like pesto, hummus, vinaigrettes, marinara, and vegan mayo.
You’ll want to incorporate at least one high calorie food each snack and meal. There are so many high calorie dishes you can create on a plant-based diet! Breakfasts suggestions are banana-nut pancakes made with almond milk, chia seed pudding or avocado toast. Lunch and dinner options include butternut squash ravioli with pepitas, meatless chili with cornbread, and coconut curry with tofu, noodle and veggies.
– Debbie J., MS, RD
Disclaimer: Author is an Orgain® Brand Ambassador and has received product samples.
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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The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
Welcome to the 33rd episode of the Living Healthy podcast, presented by LA Fitness.
On this episode of the Living Healthy Podcast, we speak with Dr. Bob Davari to discuss the importance of sleep and what happens when you don’t get enough. We assure you this episode is not one to sleep through. You’ll hear about how your body’s rest time impacts your weight, the health of your brain, your memory, and a lot more. Listen in to hear what Dr. Davari has to say about this important component of your day-to-day life.
How Are We Doing?
This podcast 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.
Intro
0:01
Andrew Shares His Sleep Stories
0:23
Introduction of Dr. Bob Davari of Kaiser Permanente Orange County
3:44
Why Do We Sleep and What are the Benefits of Sleep?
4:16
What Happens (Chemically) in the Body During Sleep?
6:33
Impact of Interrupted Sleep on Memory
7:55
The Most Important Part of Your Sleep Cycle
10:04
Regulating Your Wake-Up Time
12:28
Do You Have to Get All Your Sleep Hours at the Same Time?
13:46
What to Do if You Can’t Sleep
14:17
Do Naps Help?
15:34
Chronic Insomnia and Trouble Sleeping
17:01
How Does Exercise and Room Temperature Play into Sleep?
22:31
What is Sleep Apnea and What are its Challenges?
25:03
What Happens to the Mind and Body When Not Getting Enough Sleep?
29:13
Can You Age Faster if You’re Losing Sleep?
32:58
Can Insufficient Sleep Affect Metabolism?
35:49
How Much Does Sleep Affect Mood?
38:22
Can You Catch Up on Lost Sleep?
41:08
Can You Get Too Much Sleep?
42:54
How Long Does It Take to Change Your Sleep Schedule?
44:01
How to Manage Jet Lag
45:39
As a Nation, Are We Getting Less Sleep?
46:24
Actionable Advice
48:46
Outro
50:58
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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
This year, Sweetest Day falls on October 19th. Hardly 2 weeks from Halloween, another day of sweet treats, this candy-filled holiday is a reminder for many that they are loved, appreciated, and cared for by those who celebrate with them.
Wait? You haven’t heard of Sweetest Day? Well, don’t feel too out-of-the-loop; this holiday is primarily celebrated in the Midwestern and Northeastern parts of the U.S. It’s even better known in the state where it originated: Ohio!
In 1922, philanthropist Herbert Birch Kingston started the idea of Sweetest Day by distributing candy and gifts to orphans, the elderly, and the disabled to show kindness to those he felt received it less than others.
Today, people celebrate their friends and loved ones in this way to express their love, their gratitude, and to spread the kindness. If you’re observing Sweetest Day this year, or now thinking of adding a new tradition, we’d like to offer you some great (and less sugary) ideas to help you celebrate.
healthier treat ideas
Instead of the pure sugar you’d get in a box of candy, try out some of these delicious ideas. Not only are they more natural and nutritious treats, the fact that you made them yourself will definitely earn you some bonus points.
01.
Chocolate Peanut Butter Banana Bites
These sweet treats are super easy. All you need is some banana slices, peanut butter (or almond butter), and dark chocolate. Simply sandwich some peanut butter in between two banana slices and then dip the bite into some melted chocolate. If you like, you can top your creation with crushed peanuts or almonds.
When using chocolate, we recommend you choose dark because of its lower sugar content. However, if you despise dark chocolate and all that it touches, feel free to use milk chocolate.
Tips: Freeze the bananas before and after working with them. If you’re using milk chocolate and you’re worried about this treat being too sweet, try dipping only half the bite into the chocolate.
02.
Watermelon Feta and Mint Skewers
These skewers are colorful, refreshing, and really tasty, especially if you like to mix sweet and salty flavors. Probably the hardest part of this recipe is figuring out how to cut watermelon into cubes, but really any bite sized shape will do! Simply stack some watermelon, feta, and mint in any order onto some skewers. If you like, you can add a light sprinkle of salt and pepper for a little extra flavor.
Tips: If you’re cutting mint straight from your yard, try soaking it in a mixture of water and salt for a few minutes to help give the leaves a more thorough clean.
03.
Healthy Oatmeal Balls
Not only do these look good, they’re also good for you. They’re little rolled packages of oatmeal, chia seeds, cranberries, coconut, flax seeds, and honey. They take little work but will certainly make a mess of your hands as you roll them together.
Tips: You can use a variety of ingredients according to the flavor profile you’re looking for. You can use peanut butter as the binder instead of honey, raisins instead of cranberries, cinnamon instead of coconut, and experiment with many other variations.
If you’re not sure you want to make something edible, there are plenty of other ways to celebrate Sweetest Day. In the next section, you’ll see exactly what we mean.
Nurture Healthier Relationships
When it comes to communicating our thanks, sometimes we can be pretty good at letting life, work, school, and everything else get in the way. You can use this day to reflect on the people in your life who matter and on who you’d like to acknowledge more often.
Unlike Valentine’s Day, Sweetest Day is not restricted to celebrating your significant other. Think about all the people who are close to you. Do you have a friend who has been there for you and you want to let them know they are appreciated? Are there people you want to make amends with? Who do you want to show your gratitude for?
Once you’ve identified your crew, you can start hashing out the details. You can keep it simple or go a little nuts with it. It’s entirely up to you! For some ideas, you can:
01.
Do Something Nice
A small act of kindness can go a long way. Do the dishes or take out the trash without being asked. Wash your brother’s car. Buy your coworker a cup of coffee. Compliment your classmate’s outfit. A very ordinary act of kindness, done unexpectedly, can go highly appreciated.
02.
Write a Card
Some people are great at “doing,” others are great at “saying.” If you know you don’t say certain things enough, or you’re simply better at expressing what you need to say on paper, writing a heartfelt card is another great option.
03.
Spend the Day Together
Let’s be honest, we all have a friend or family member that we don’t see as often as we used to or probably haven’t talked to in a while. Spending some time together may be just what you need. It doesn’t have to be anything outrageous. It can be as simple as going for a walk together, hitting the gym, cooking a meal (or going out for one).
If you liked our sweet treat suggestions but want even more interesting and healthy ideas, check out our dietitian’s response to this question about Sugary and Salty Snack Substitutions. To access our monthly blog post highlights, subscribe to our newsletter today!
No matter how much exercising and dieting I do, I can’t get rid of a small “spare tire” I’ve had for years. Is there something I can do nutritionally to help burn off that fat?
– David H.
Hi, What are the foods you recommend that can reduce belly fat (subcutaneous fat) and give a flat belly? Thanks.
– Karthik K.
What foods are the best to eat to get rid of your belly fat and keep it off?
– Shawn R.
We are asked these questions a lot! Scan for previous Living Healthy blog articles on the topic and you’ll find no less than twenty. For those already at a healthy body weight or with only a few pounds to lose, fat around the midsection and abdomen seems to resist all efforts at reduction.
Though you can’t target belly fat with specific foods or exercises, fine tuning your diet and workout program can help you lose weight and tone all over. Exercise including moderate intensity work at least 30 minutes per day plus strength training helps control weight and fight abdominal fat, both subcutaneous and visceral (around the organs).
For diet, the goal is to reduce foods that are readily converted to fat and focus on those that require greater work to metabolize. Doing so reduces both actual fat storage and the signals/prompts that cause it to happen, such as insulin. …As long as your overall caloric intake is less than your expenditure, of course!
Sources:
– 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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
Today is World Food Day! With over 2,000,000 farms across the U.S., we produce, export, and consume a lot of food! In 2015, about 48.5 billion pounds of red meat was produced. In 2014, grain production came out to approximately 442.4 million metric tons.
With all this production comes a lot of waste; 62.5 million tons of wasted food each year, to be more specific. We’re not even considering the waste that comes from actual production, from packaging, and from transporting all this food.
As an individual, you can easily and effectively help reduce food waste. Here are some ways that you can make a positive impact.
Reduce Wasted Food
01.
It can be hard to remember when you made that casserole in the back of your fridge. Create your own labels so you remember when you cooked and to avoid throwing good food out prematurely.
02.
Create your own labels for store-bought foods as well, particularly if the expiration date is already difficult to see. This is also a great idea if you tend to store certain foods without the packaging it came in.
03.
Make your grocery shopping trips smaller and more frequent instead of buying large quantities of food less frequently. If you must buy something in bulk, split it up into smaller containers that you can freeze for later use.
04.
Eat before you shop. We’ve all fallen victim to the hungry shopping-spree that ended with a shopping cart full of items we never intended to buy. Even a light snack before you hit the store can help you make more conscious decisions.
05.
Try to commit to cooking more at home. If you like to meal prep and you make a big batch of food, freeze some of it so you don’t get tired of eating the same thing. This should keep it from sitting around in your fridge too long.
06.
Instead of throwing away leftovers, re-purpose them to make an entirely different meal. This article from Taste of Home can give you some ideas on how to make leftovers shine.
07.
To help ward off spoilage, wrap fruits and veggies in a paper towel or toss a napkin into the storage container. This absorbs moisture which will help keep produce fresher longer. If you’re worried about wasting trees, try tree-free products or use regular kitchen towels.
08.
Don’t toss it just yet! The “Best By” or “Use By” date just means your food will taste the best and be the freshest up to a certain date. It doesn’t necessarily mean it will be spoiled once that date has passed! The USDA explains that “with [the] exception of infant formula…if the date passes during home storage, a product should still be safe and wholesome if handled properly until the time spoilage is evident.”1
Make Ecologically Sustainable Choices
01.
Try your best to minimize trash. You may live in a state that has banned single-use grocery bags, but if you don’t, consider reusable grocery bags for your next shopping trip. You can go a step further and bring reusable bags or lightweight containers for buying produce and bulk beans, rice, nuts, etc.
02.
Buy sustainably sourced seafood and choose varieties that are more abundant. For example, choose Mackerel, Tilapia, Catfish, Mussels, Clams, or Oysters over less abundant species like Tropical Prawns, Swordfish, Atlantic Salmon, or Shark. 2
03.
Eat less meat or commit to buying from local sources. Buying local reduces the carbon footprint caused by packaging, shipping, and other transportation. This also goes for fruits and veggies. If you can, stick only to what’s in-season.
04.
Try composting! Believe it or not, food takes a long time to decompose in a landfill. This is because there is actually very little dirt, oxygen, and very few of the microorganisms that help with decomposition.3 Composting at home is great for the health of your soil and will help you grow your own produce.
05.
If you haven’t invested in a reusable water bottle, this is a great move for your health and for the environment. It’s a reminder to keep hydrated and a way to keep unnecessary plastic out of landfills. You can do the same with straws and cutlery and replace plastic with some reusable and portable alternatives.
For more food and nutrition topics, check out the Meal Prepping 101 Guide or this Super Snacking Guide. To access our monthly blog post highlights, subscribe to our newsletter today!
Sources: