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.
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.
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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Welcome to the 14th 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!)
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
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
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I am interested in lowering my blood sugar. Does taking cinnamon help?
– Marc W.
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:
– 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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
My name is Kenton and I am 20 years old. I little bit of background: I swam for the University of the Pacific for 2 years but decided to take some time off from school to work and train. With Pacific I was training about 20 hours a week and I weighed 143 pounds at my heaviest. I have been weight training 4-5 times a week since January but currently weigh 140 lbs. My goal is to weigh around 155 pounds. Any advice would be amazing.
– Kenton Q.
I understand your weight goal is beyond your previous heaviest mark. That may take some doing! Further nutrition will only augment the weight training you are able to put towards that goal unless you want pure fat gain. (I’ll assume not.) As it’s not clear what your previous or current diet habits are, I can only offer general advice to put on lean mass.
First – increase nutrient density. Get the most out of every bite with high calorie and nutrient-packed choices. That means that dilute, air or water-filled choices take a back seat to heavier, and rich options. For example, eat oats or granola instead of puffed rice and choose ground meat patties over most fish fillets, except higher fat salmon, herring, mackerel or sardines. Tortillas can replace bread. Snack on dried fruits instead of melon. Fill half your plate with starchy vegetables like peas, corn, carrots and winter squash instead of watery vegetables such as onion, peppers, zucchini, and celery. Even higher sugar or fatty beverages like juices and whole milk help more than water for weight gain.
Second — eat a lot, eat often. Consuming more sheer volume boosts calories and usually offsets healthier (lower calorie) choices. When volume is limited, eating quickly before you feel full or splitting a meal in half to eat an hour or two later can mean getting in more bulk. When you think you’re done eating, push yourself to finish a couple more bites. Wait until after you eat to drink your beverage (and make sure it has calories, too.)
Third – time it right. Fuel your muscles properly pre- and post-workout to capitalize on the surge of hormones driving anabolism. The nutrition window to boost protein synthesis is considered about 30 minutes before and after weight training. Easy to digest lean proteins and low-fiber carbohydrates are the prime choices. Examples are egg whites, poultry breast, bagels, and pretzels. This is also when faster digesting liquid supplements have a leg up on solid food.
– 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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
I have been taking the protein powder below for 4-5 years. I was listening to something on the LA Fitness TV that said it is important to select the correct protein powder. I have a protein shake in the morning. I am about 107 lbs. I am working on lowering my cholesterol. Is there a protein powder I should be taking that will be better for me? https://www.vitacost.com/sunwarrior-warrior-blend-plant-based-organic-protein-vanilla
– Varsha P.
Compared to consuming whole animal food protein sources, vegan protein sources are better for lowering harmful blood lipids. When it comes to protein drinks, there may be less of a difference because supplements are generally very low in fat, often under 2 grams per 20 grams of protein. While dairy-based supplements may have some dietary cholesterol, either may contain insignificant saturated fat, which is the primary component that’s known to elevate cholesterol levels. Protein powders are a poor source of fiber, omega-3 fatty acids and plant sterols which are food compounds known to help reduce cholesterol levels.
If you’re limited to the vegan protein powder category, you may not want to stick with one specific supplement for life. As each source offers a different mix of essential amino acids, it’s best to cycle your proteins to get the full range of building blocks your cells require. Of course, you can do that with the whole food protein sources in your diet by getting a variety of legumes, beans, nuts, seeds and vegetables. Doing so will enable you to consume adequate fiber, omega-3 fatty acids and plan sterols needed for blood cholesterol reduction.
– 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!
Navigating the world of protein powders and supplements can indeed feel daunting, with countless options lining store shelves and online marketplaces. As you consider adding a scoop to your post-workout smoothie or exploring new ways to boost your nutrition, it’s...
Cue the sound of a revving engine… running your blender at home can bring goodness with that whirring noise! Creating your own smoothies is a great way to get in some nutrients and plant phytochemicals you otherwise wouldn’t during the day. It allows you to prepare...
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...