Mini Nutrition Hacks

Mini Nutrition Hacks

Cheats to save you time and money for the best of health. 

Frozen beverage cubes 

Fill an ice cube tray with leftover coffee, lemonade, tea or other non-carbonated drink so you can use them later to chill similar drinks without dilution for maximum energy and taste. 

DIY produce wash  

Rinsing isn’t enough to remove pesticide residue and waxes from fruits and vegetables. It’s easy to make your own wash with baking soda and water. We suggest the recipe we found here: https://www.healthline.com/health/mini-hack-diy-fruit-and-vegetable-wash 

Pureed vegetables 

Don’t want to chew on more rabbit food? Yep, blenderize leftover cooked veggies so the vitamin-rich puree can be used in soups, spreads, and sauces. Best if used up to a ratio of 1 part puree to 3 parts liquid/paste of similar color (red + green = brown). 

Diced crisp greens 

If you’re not into eating a pile of leaves, these savory little gems fit as garnish for everything from pasta, potatoes, and salads to soup. Tear well-dried kale leaves or dice Brussel sproutstoss in extra virgin olive oil, sprinkle with salt and roast at 400 degrees F on sheet pans until crisp. Stir every few minutes and keep an eye on them so they don’t char. 

Grease & oil sopperupper  

Use the inside of used paper grocery bags laid over newspaper as underlayment for just cooked meats, cookies, and fried foods to absorb extra grease and oils. Unlined paper plates (the lightweight matte ones) also work well but aren’t eco-conscious. 

Appetite dampener 

Before you grocery shop or head to that party, eat an entire raw apple and drink a cup of water to fill you up, thereby reducing impulse buys and unintended high-calorie nibbles. 

Portion tricks 

Fool your eyes into thinking you’re getting more than you actually are by using smaller cups, bowls, and plates. When you finish these smaller containers filled with food, you’ll feel more satisfied than eating from partially full larger ones that leave you wanting more. 

Double up 

Cook once but eat twice! Plan on using leftovers for a subsequent quick meal by preparing your first meal with double the quantity. Go even bigger by tripling and freezing a third full meal portion. 


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When Bulking Up Isn’t Working

When Bulking Up Isn’t Working

Question:

I’m trying to bulk up, but I keep losing weight. I’m down to 142 lbs. I mostly eat turkey sandwiches and chicken breast.

– Donald M.

Answer:

First and foremost, Donald, please visit your healthcare provider as unexplained weight loss could be the result of an underlying medical condition. If you have any GI problems or trouble chewing, there are interventions to assist with breaking down your food.

That said, here are my tips for bulking up…  Eating more volume is an obvious plan. Adding calories to what you already eat is important. Your turkey sandwiches need to be laden with avocado, full-fat mayonnaise, pesto or cheese to maximize calories. Chicken breast can be breaded, fried, or served with sauces and creams to increase energy density.

Get the most out of every bite by making sure starches are dressed with heavier condiments – baked potato with butter and cream cheese, pasta with alfredo or pesto, risotto with cream sauce, etc. Opt for the densest version of food items like dried fruit vs fresh, granola vs cereal, and tortillas vs bread. Choose energy-rich produce (e.g. bananas, cherries, peas, sweet potato) over watery varieties. Use nut butters on crackers, rolls and in shakes.

Power-pack your beverages by adding a couple spoonsful of the concentrated version to your fluid. For example, pour some evaporated milk into your glass of milk or thawed juice concentrate into your OJ. Use leftover drinks to make ice cubes to use later instead of regular ice (water has no calories).

– 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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How to Never Fail at a Diet Again – Podcast Ep. 10

How to Never Fail at a Diet Again – Podcast Ep. 10


Welcome to the 10th 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, who helps give it to us straight. We talk about the good and bads of dieting, how you should mentally approach it, and how to avoid common dieting mistakes. 

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 – How to Never Fail at a Diet Again – Podcast Ep. 10 

Introduction 

0:01 

Registered DietitianDebbie James Joins the Show 

Begins at 0:33 

The Perfect Diet? 

Begins at 0:42 

Nutritional Guidelines About Diets 

Begins at 1:34 

The 8-Week Goal 

Begins at 3:38 

Can Your Taste Buds Really Change? 

Begins 5:04  

Dieting and Metabolism – What to Look Out For 

Begins at 6:30 

The Trouble with Cutting Calories Drastically  

Begins at 7:40 

What Can You Do to Avoid Failed Diet Relapse? 

Begins at 8:29 

The Baby-Step Approach 

Begins at 11:40 

Data Analysis – Tracking  

Begins at 13:42 

Why is it Hard to Break a Bad Habit? 

Begins at 15:03 

Do Unhealthy Food Cravings Subside Over Time? 

Begins at 15:51 

The Mental Approach to Dieting  

Begins at 16:32 

Andrew Shares His Advice, “Memories Over Macros”  

Begins at 17:45 

Let’s Talk About Portions 

Begins at 19:21 

Don’t Be So Hard on Yourself  

Begins at 12:38 

Product Password  

Begins at 20:50 

Actionable Advice 

Begins at 22:56 

Outro 

Begins at 24:29 


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Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Stone T., gives his expert advice on increasing stamina and improving leg and hip strength – it’s a double question, bringing double the amount of advice.


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.


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To Wash or Not Wash Organic Fruit?

To Wash or Not Wash Organic Fruit?

Question:

If you buy organic fruit, do you have to peel the skin (e.g., from apple)? Do you have to still wash the fruit thoroughly?

– Michael J.

Answer:

Dashing out the door, I’ll admit that sometimes if my fruit is organic I won’t take time to wash it. But I should! Though organic produce is not treated with pesticides or herbicides, there is the chance for contamination from the spraying of nearby fields, handling, and processing. Cold germs can even get on your fruit at the grocery store from other shoppers. In a review of over 200 studies, researchers found that organic produce was equally likely to be infected with E. coli compared with conventional produce*. Yes, wash your fruit thoroughly! No need to peel it.

For further reading see our July 2018 article What No One Tells You About Organic Produce

* Are Organic Foods Safer or Healthier than Conventional Alternatives?: A Systematic Review. C Smith-Spangler, et al. Annual of Internal Medicine. Sept 2012; 157(5): 348-366.

– 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!

5 + 7 =


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LA Fitness Holiday Hours 2021

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