Are Bananas Acceptable for Weight Loss?  

Are Bananas Acceptable for Weight Loss?  

Question:

I heard that to lose weight bananas are not recommended. My go-to food to replenish energy, vitamins, and minerals is a banana and water after my work-out. Do you have any other recommendations?

– Josh A.

Answer:

The notion that bananas are not good for weight loss probably stems from their slightly higher energy density and sugar content. However, that is only in context compared to other fruits! If you choose a banana over a granola bar, you might be saving on sugar and getting more micronutrients to boot.

One way to ‘balance’ the natural fruit sugars is to consume some nuts or protein with the banana. Perhaps add 20 almonds or an ounce of string cheese to the banana for your recovery snack. The net effect is a blunted rise in blood sugar over time versus a quicker spike. This would dampen the stimulus for fat storage, though your calories would go up because of the addition.  If you are still put off by a banana, then consider swapping it for 2 plums or an orange for slightly less sugar and 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.

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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Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14

Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14

Welcome to the fourteenth episode of the Living Healthy podcast, presented by LA Fitness!

On this episode of Living Healthy, we speak with LA Fitness registered dietitian, Debbie James, and LA Fitness Master Trainer, Heather Esdon, on ways to stay healthy and fit this holiday season (despite busy schedules and delicious foods!)

We want to hear from you (we really do!) Let us know what you think of the show. Tweet us, email us at blog@fitnessintl.com, or send us a message on Facebook or Instagram using the hashtag #LivingHealthyPodcast.

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 – Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14 

Intro   

Begins at 0:01   

Dietitian Debbie James, Joins the Show 

Begins at 1:22  

Thanksgiving Fun Fact #1 

1:29  

How Can Overeating be Avoided? 

3:10 

The Holiday Mentality  

4:30 

Trot Off the Turkey Challenge 

5:44 

Setting a Nutrition Goal Around the Holidays 

6:10 

Healthier Versions of Thanksgiving Foods 

7:16  

Challenging the Norm – The Minimalist Thanksgiving 

8:20  

Holiday Parities – How to Approach Them 

12:08 

Is Hot Cocoa Bad for You?? 

13:33 

The Holiday Themed Lightening Question Round with Debbie James 

14:38

Actionable Advice  

16:12 

LA Fitness, Master Trainer, Heather Edson Joins the Show 

17:17 

Holiday Fun Fact #2 

17:49 

Fitness Strategy Heading into the Holidays 

19:14 

Is it Better to Work Out Pre or Post the Holiday Meal? 

20:20 

What’s a Good Calorie Burn to Aim For? 

21:40 

What Are Some Exercises People Can Do at Home? 

22:21 

What Are Some Quick Exercises People Can Do in the Gym? 

23:34 

Are There Certain Exercises That Are Best for HIIT Training? 

24:20 

The Holiday Themed Lightening Question Round with Heather Edson 

26:21 

Actionable Advice Part 2 

27:40 

Outro 

28:18


Recommended Podcast Episodes 

AAT: Ep. 33 – Is It Healthy to Lose 15 Pounds in One Month?

AAT: Ep. 33 – Is It Healthy to Lose 15 Pounds in One Month?

Ask A Trainer: Featured Question of the Week

On this episode of ‘Ask A Trainer’ we speak with LA Fitness Pro Results® trainer Morgan C., and get her expert advice on how much weight is too much to lose within a month. 


Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.


Recommended 'Ask A Trainer' Videos

 Does Cinnamon Help Lower Blood Sugar?

 Does Cinnamon Help Lower Blood Sugar?

Question:

I am interested in lowering my blood sugar. Does taking cinnamon help?

– Marc W.

Answer:

Just taking a supplement of an herb or spice is not a recommended treatment for lowering blood sugar.

In 2013, the American Diabetes Association indicated a lack of evidence to support the use of cinnamon for the treatment of diabetes.1 An article in Medical News Today noted that research is mixed yet suggests “cinnamon may help fight some symptoms of diabetes.2” The Diabetes Council indicates that the evidence to support the use of cinnamon to lower blood sugar levels is currently not strong.3

Overall, cinnamon may be a useful adjunct therapy tool for some people but is not a replacement for traditional diabetes treatments. Consult with your healthcare provider before trying any unprescribed diabetes remedies.

Sources:

  1. “American Diabetes Association Releases New Nutritional Guidelines” 9, 2013.   http://www.diabetes.org/newsroom/press-releases/2013/american-diabetes-association-releases-nutritional-guidelines.html Accessed Oct. 15, 2018.
  2. Zawn Villines “Cinnamon, Blood Sugar and Diabetes” Medical News Today, April 28, 2017. https://www.medicalnewstoday.com/articles/317207.php Accessed Oct. 15, 2018.
  3. The Diabetes Council Team “Fact from Fiction: Is Cinnamon Good for Diabetes?” Oct. 13, 2018. https://www.thediabetescouncil.com/fact-from-fiction-is-cinnamon-good-for-diabetes/ Accessed Oct. 15, 2018.

– 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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Recommended Reading - Q+A

Trot Off the Turkey Challenge

Trot Off the Turkey Challenge

LA Fitness invites you to trot off the turkey with us this season!  

Thanksgiving is the perfect time of year to give thanks to all that is good in our lives – including giving thanks to our bodies. Before sitting down with friends and family, try challenging yourself to this 2-week pre-Thanksgiving dinner workout! 

But first, a fun fact.  

Did you know the average number of calories that a person consumes at Thanksgiving dinner is a whopping 4,500!?1 That’s a whole lot more than the daily recommended amount (over double for some!), and that’s just one meal.  

But fear not, let yourself splurge for the holiday by burning off the 4,500 calories in the next 15 days leading up to the big event.  

The Turkey Trot Challenge is designed to increase in difficulty as we get nearer the holiday, but make sure you go at your own pace and never push yourself to the point of exhaustion. Remember, this should be fun!  

Share your journey with us using the hashtags #LAFitness #TurkeyTrotChallenge. 

Starting Point: 4,500 calories to burn. 

DAY 1 – Starting off slow 

  • Running (5 mph) 
  • Time: 30 minutes 

Calories Burned: 240 

Calories Remaining: 4,260  

DAY 2 

  • Walking (3 mph) 
  • Time: 60 minutes 

Calories Burned: 247 

Calories Remaining: 4,013 

DAY 3 – Time to up the training! 

  • Elliptical Trainer  
  • Time: 60 minutes 

Calories Burned: 645 

Calories Remaining: 3,368 

DAY 4  

  • Jogging 
  • Time: 45 minutes 

Calories Burned: 298 

Calories Remaining: 3,070 

DAY 5  

  • Running (6 mph) 
  • Time: 45 minutes 

Calories Burned: 427 

Calories Remaining: 2,643 

DAY 6 – We’re in the home stretch! 

Workout #1 

  • Elliptical Trainer  
  • Time: 60 minutes 

AND 

Workout #2 

  • “Power” Walking (4 mph) 
  • Time: 60 minutes 

Total Calories Burned: 937 

Calories Remaining: 1,706 

DAY 7  

Workout #1 

  • Running (7 mph) 
  • Time: 30 minutes 

AND 

Workout #2 

  • Hiking  
  • Time: 60 minutes 

Calories Burned: 832 

Calories Remaining: 874 

DAY 8 – One day out from Turkey Day (The cool down.) 

  • Walking (3 mph) 
  • Time: 60 minutes 

Calories Burned: 247 

Calories Remaining: 627 

DAY 9 – GOOBLE GOOBLE DAY (Thanksgiving!) 

  • Elliptical Trainer 
  • Time: 60 minutes 

Calories Burned: 645 

Calories Remaining: -18 

Yay! 18 extra calories burned!  

A Special Message from the Writer: 

In the spirit of the holiday season, I would like to take this time to thank all of our Living Healthy readers and subscribers. Each of you is such an inspiration to our community. I hope this holiday season brings you an abundance of love and gratitude and a desire to keep working towards all your health and fitness goals!  

Now it’s time for the moment we’ve all been waiting for… Thanksgiving dinner!  

Disclaimer: Calories burned are approximate and based off a weight category of 125lbs. In order to calculate calories burned using your own weight, click here 

 Separately, a healthy balanced exercise program should consist of a mixture of both strength training and cardio. Do not use this as an exercise training program. This challenge is simply designed to be a fun addition to your normal workout routine.  


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