Is There Such a Thing as Too Much Protein? | QA

Is There Such a Thing as Too Much Protein? | QA

Question:

Hello LA Fitness! It seems a lot of people are mentioning Chronic Kidney Disease. I hear that this can be from a number of reasons, including consuming too much protein. If you’re on a renal diet, or have kidney disease, or want to avoid getting CKD, how much protein is too much?
– Darque O.

Answer:

Whether you need to restrict protein or not should be determined by your nephrologist, depending on the stage of your renal disease. Note that the National Kidney Foundation (NKF)  states “Low protein and calorie intake is an important cause of malnutrition in chronic kidney disease1” and “There is insufficient evidence to recommend for or against routine prescription of dietary protein restriction to slow progression of chronic kidney disease.1

The Centers for Disease Control and Prevention indicate that protein in the urine is a risk factor for developing kidney disease2. While one might assume that dietary protein load is the culprit, it’s more likely from impaired kidney filtration due to diabetes. The CDC recommends two dietary improvements: eating more fruits and vegetables while eating foods lower in salt2.

According to the National Institute of Diabetes and Digestive and Kidney Diseases, preventing diabetes and high blood pressure helps to protect your kidneys from chronic kidney disease (CKD)3. The organization advises cutting back on salt and added sugars and suggests a DASH eating plan3. Protein is not mentioned.

References:

1) National Kidney Foundation. K/DOQI clinical practice guidelines for chronic kidney disease: evaluation, classification, and stratification. American Journal of Kidney Diseases. 2002; 39(2 suppl 1):S1–266. https://www.kidney.org/sites/default/files/docs/ckd_evaluation_classification_stratification.pdf Accessed 9.3.2019

2) Prevention and Risk Management. Centers for Disease Control and Prevention. https://www.cdc.gov/kidneydisease/prevention-risk.html December 21, 2017. Accessed 9.3.2019

3) Preventing Chronic Kidney Disease. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/kidney-disease/chronic-kidney-disease-ckd/prevention October 2016. Accessed 9.3.2019

– 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.

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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Finding Your Motivation When It Doesn’t Want to Be Found

Finding Your Motivation When It Doesn’t Want to Be Found

Getting motivated to hit the gym isn’t always as easy as it looks. Even if you manage to get through the doors, you might find yourself reasoning your way out of your least favorite exercises.

We’re here to talk about what you can do to pull yourself out of that funk and either start working out for the first time or reignite the motivation that’s slipping away.

01.

Adjust Your Goals and Make Them Achievable

Your goals can make or break you. If you set unattainable goals, you will find a lot of frustration along the way. Break down your larger goals into small steps. The completion of each step will be a victory in itself because it means you are progressing towards your major goal.

Suppose your major goal is to lose an inch off your waist before your cousin’s wedding in a few months. With the guidance of your doctor, trainer, or nutritionist, you will know to what extent you can task your body while still losing weight healthily.

For example, you might add 20 minutes of a new exercise to your weekly routine or adjust your diet by choosing water over soda. Making micro-changes is much more achievable than attempting to adopt multiple changes at once. For more helpful tips, listen to our Goals vs. Resolutions Podcast to hear from Personal Training Director, Tristen Alleman, who shares his thoughts on how members can successfully achieve their goals.

02.

Make It Easy to Get Started

Depending on the other responsibilities in your schedule, you may not have much control over the time of day you have available to work out. What you can control, is how easily you can get started when the time comes.

Make sure your workout clothes are clean and accessible. Have your duffel bag equipped with everything you might need to work out already inside. Make it as easy as possible to start your routine and you’ll find that, with fewer obstacles between you and the gym, you may actually make it through those doors.

03.

Change How Often You Track Your Progress

Tracking your progress can mean logging changes in your weight, taking your measurements, evaluating changes in your overall cardiac health, assessing changes in your strength or flexibility, and more. Taking note of these different stats can sometimes be a huge motivation killer if we are looking for consistent improvement but getting fluctuating numbers instead.

The key to staying motivated as you track your progress is to space out how often you measure change. For example, try measuring your weight weekly or even monthly instead of daily. Because of the way weight naturally fluctuates from day to day, you’ll get a more accurate (and less anxiety inducing) picture of your overall progress.

04.

Stay Future Focused

Keep your eyes on the prize! If you can focus on how amazing you know you’re going to feel once you’ve accomplished what you started, you can help push away the feelings of doubt that eat away at your motivation.

We know how hard it can be to keep focused on the future. It’s unpredictable, it’s always changing, and it’s nearly impossible to know how each choice we make will impact tomorrow. There may even be a complete shift in what your goals are.

The main idea here is to be open to all the uncertainties. You might hit a plateau and need to switch up your routine or find that an exercise is too hard on your body and need to scale things back. The more comfortable you are with change, the easier it will be to focus on your goal rather than on the setbacks or difficulties you encounter along the way.

05.

Remember That the Gym Is a Supportive Community

Having the support of others is a huge game-changer, and here at LA Fitness we crave your success! You can join our Online Community and connect with other members who are also working towards their fitness goals, and even track your workout schedule. We are so excited for your success that we want you to tell your story to motivate others and share your achievement. You can read about members who have changed their lives on our Member Spotlight feature.

 

For more motivation boosts, read our blog on Muscle Building and Fat Burning Myths or our Meal Prepping Guide for tips and tricks to get you through your meal preps. To access our monthly blog post highlights, subscribe to our newsletter today! 

Managing Menopause | QA

Managing Menopause | QA

Question:

I have begun Menopause and have been gaining weight and having bad hot flashes. Is there anything you can suggest I do?

Thanks,

– Lisa D.

Answer:

 

Every woman will eventually reach the stage of menopause and the ovaries cease production of estrogen. (sigh) The transitional time, termed perimenopause, may take several years. Nutritionally, managing these stages involves responding to changing hormones and influencing energy balance.

The Physicians Committee for Responsible Medicine recommends a low-fat, vegetarian diet for women who are experiencing hot flashes. EndocrineWeb encourages “filling your meals with plenty of whole grains, fruits and vegetables.” Adequate protein is needed to support muscle-protein synthesis, with intake spread across the day. In regards to supplements, WebMD indicates that black cohosh, St John’s wort and flaxseed may help manage menopause symptoms.

Creating an energy deficit is necessary for weight loss, which can come from curbing caloric intake or boosting output. Regular exercise to the tune of 60 minutes daily also helps, particularly if it includes strength training to retain lean body mass.

Resources:

M Jacobsen. Midlife Nutrition — Helping Women Over 40 Overcome Nutrition Challenges, Today’s Dietitian March 2014 Issue Vol. 16 No. 3 P. 30

Pinkerton, JoAnn. “MenoPause Blog.” MenoPause, 2018, www.menopause.org/for-women/menopause-take-time-to-think-about-it. Accessed 8/27/2019.

– 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.

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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What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30

What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30


Welcome to the 30th episode of the Living Healthy podcast, presented by LA Fitness.
We’re kicking off Season 2 and we’ve got some exciting content lined up! 

On this episode of the Living Healthy Podcast, Debbie James, RDN, answers some frequently asked questions about some of the most popular fad diets: Paleo, Whole 30, Keto, Anti-Inflammatory, and Intermittent Fasting. She delves into each one to discuss the recommended foods, the Pros and Cons, and how it effects the body.

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.

Timecard Markers – What You’ve Been Wanting to Know About Fad Diets (Paleo, Keto, and More) – Podcast Ep. 30

Intro      

Begins at 0:01     

   Season 1 Recap  

0:10 

 Introduction of New Co-host – Brittany Welch 

1:16 

 Fad Diets – Paleo, Whole 30, Keto, Anti-Inflammatory, Intermittent Fasting 

2:04 

Introduction of LAF Registered Dietician, Debbie James 

3:09 

  How Does the Word “Diet” Mean? 

3:36 

  Are Diets Approached as Long-Term or Short-Term Changes?   

4:19 

 What is the Paleo Diet?  

5:02 

Why Do People Participate in the Paleo Diet? What Foods Should/Shouldn’t You Eat? 

5:55 

  What are the Pros of Paleo?  

6:58 

What are the Cons of Paleo?   

8:31 

Is There a Way to Incorporate Paleo into a Traditional Diet? 

9:02 

Who Would be a Good Candidate for Paleo? 

9:53 

What is the Whole 30 Diet? What Foods Should/Shouldn’t You Eat? 

10:48 

Would Paleo/Whole 30 be More Appropriate for a Body Cleanse?  

12:24 

Who Would be a Good Candidate for Whole 30? 

14:09 

What is the Ketogenic (Keto) Diet?  

14:46 

 What Foods Should/Shouldn’t You Eat While Doing Keto? 

17:15 

Can the Keto Diet be Sustained Long-Term?  

18:02 

 Can Keto be Used to Help Treat Epilepsy?  

19:46 

 Who Would be a Good Candidate for Keto?  

21:03 

 What is the Anti-Inflammatory Diet? What Foods Should/Shouldn’t You Eat? 

21:40 

 What are the Health Benefits of the Anti-Inflammatory Diet?  

23:45 

   Is the Anti-Inflammatory Diet a Prescribed Diet? 

24:45 

What is Intermittent Fasting? 

26:12 

 Rebound Eating Associated with Diets 

29:08 

Pros of Intermittent Fasting 

30:13 

Does Intermittent Fasting Have a Similar Effect on the Body as Keto? 

31:15 

Who Would be a Good Candidate for Intermittent Fasting? 

32:45 

 Actionable Advice  

33:51 

  Outro  

34:43 


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What You Need to Know About Optimal Nutrient Timing | QA

What You Need to Know About Optimal Nutrient Timing | QA

Question:

I usually work out at 6 or 7 am and I want to know if it’s better to eat breakfast before or after working out. If it’s after what should I eat before working out? Thank you for your help

– Santiago C.

Answer:

Optimal eating before and after a workout is all relative to the type and extent of your morning training. Some research points to greater fat burning performing cardio in a fasted state. Yet everyone seems to have a different eating schedule that works for them. Do you feel energized by a light breakfast ahead before working out or does it leave you feeling dull? Are you ravenous after working out or do you not register any hunger then?

BEFORE (approx. 30 minutes prior)

Since you don’t have the 3-4 hours ahead of time for a full meal, you can focus on a quick energy boost to restore glycogen and prime blood sugar for working muscles. If you don’t tolerate food well first thing in the morning, choose a simple carbohydrate source such as a cup of applesauce or single serving of graham crackers/pretzels with a cup of water. Move up to a mini meal of one egg plus a slice of bread and glass of milk if you feel better with solids in your system. You can also blend up a breakfast smoothie with Greek or skyr yogurt, cracked flaxseed, berries and banana.

DURING

Don’t forget about the opportunity to consume some nutrition during physical activity. For an intense exercise bout that lasts at least an hour you may consider sipping on a glucose-electrolyte beverage, aka traditional sports drink. These provide simple sugars for energy and potassium and sodium for muscle contractions and nerve impulse stimulation, as well as hydration for temperature regulation and nutrient processing.

AFTER (within 30 minutes following)

Immediately you can eat a granola-type bar you’ve packed in your locker bag or grab a protein shake from the juice bar to start off your recovery. This time is critical to nourishing your body for the whole day. Now’s the time for a heartier meal (e.g. oatmeal, lean turkey sausage and grapefruit) or a healthy breakfast wrap of eggs, spinach, feta, salsa and wheat tortilla. Choose foods with some protein and complex carbohydrate – a little fat is okay, too!

– 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.

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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