What Causes Low Iron Levels?

What Causes Low Iron Levels?

Iron’s Role in the Body

The main function of iron is to carry oxygen in the blood to every cell in the body.

Common Symptoms of Iron Deficiency1

  1. Pale skin
  2. Extreme exhaustion
  3. Hair loss
  4. RLS (Restless Leg Syndrome)
  5. Swollen tongue
  6. Pica – Developing a craving for “non-food substances, such as clay, dirt, or chalk.”2
  7. Frequent infections

What causes Iron Deficiency?

When your body lacks iron, it cannot produce enough of the oxygen-carrying red blood cells needed to maintain a healthy body. When the body lacks the proper amount of these cells, it can result in anemia, which can cause the body to feel tired and weary.

Iron-Rich Foods

Some iron-rich foods include, but are not limited to3:

  • Eggs, specifically egg yolks
  • Red meat
  • Poultry
  • Pork
  • Oysters
  • Mussels
  • Clams
  • Chickpeas
  • Fortified breakfast cereals
  • Pumpkin seeds
  • Soybeans
  • Black beans
  • Lentils
  • Spinach
  • Sesame seeds

The Two Types of Iron

Heme Iron – This type of iron is derived from animal sources, whereas

Non-heme Iron – Is derived from plant sources.

Proper Iron Levels

The normal hemoglobin range is generally defined as 13.5 to 17.5 grams (g) of hemoglobin per deciliter (dL) of blood for men and 12.0 to 15.5 g/dL for women. The normal ranges for children vary depending on the child’s age and gender.4

Exercise & Anemia

While some men and women who exercise at a vigorous level may be more prone to developing anemia (due to level of fitness and intensity), exercise can generally IMPROVE the distribution of red blood cells in the body and help fight off the symptoms of anemia.

Stay healthy at LA Fitness, find a club near you by clicking here.

This article is not meant to be construed as medical device. Consult with your doctor before engaging in a new fitness or nutritional regime. If you suspect you or a loved one is iron deficient, consult with your physician to discuss proper care and treatment.

Sources:

  1. Welch, Ashley. “7 Unusual Signs of Iron Deficiency.” EverydayHealth.com, Everyday Health, 25 Oct. 2017, everydayhealth.com/news/unusual-signs-iron-deficiency/.
  2. Ibid
  3. Images, Getty, et al. “10 Healthy Foods That Are Great Sources of Iron.” EverydayHealth.com, 11 Sept. 2017, everydayhealth.com/pictures/foods-high-in-iron/.
  4. “Iron Deficiency Anemia.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 11 Nov. 2016, mayoclinic.org/diseases-conditions/iron-deficiency-anemia/diagnosis-treatment/drc-20355040.

Recommended Reading

Proper Water Temperatures for 13 Everyday Tasks

Proper Water Temperatures for 13 Everyday Tasks

Much like Goldilocks trying to find the perfect temperature of porridge, many of us struggle with finding just the right temperature of water to use. Those temperatures often vary from activity to activity. While some people enjoy hot showers, others prefer cold ones. Some wash their fruits and veggies in lukewarm water, while others use cold water. It bids the question – are there certain water temperatures we should be using for certain tasks? We did the research.

Never second-guess water temperatures again. Check out the following activities and corresponding recommended water temperatures.

Showering + Washing Your Hair

Who doesn’t love a nice hot shower, with the steamy warmth of water cascading over you and warming you up from head-to-toe? The trouble is that hot showers (anything above 99 degrees1) can dry out your skin and leave your hair feeling brittle! The hot water can also strip your skin of natural oils and may trigger inflammation2. The solution to this isn’t necessarily to opt for a cold shower either. In fact, anything below the average temperature of 96 degrees can harness negative effects of its own. This means that you’re left with a healthy, happy, medium – warm, with a cold rinse at the end of your shower3, which is what you should aim for.

Drinking Water

Over the years, there has been quite a debate over whether it’s best to drink room temperature water or cold water. Well, the fact of the matter is, each side has its benefits. Here’s why:

Benefits of Drinking Warm Water

  • Our core body temperature typically sits at 98 degrees. When we feel hot after working out or being in hot temperatures, our body craves cold water. However, drinking cold water to cool off may actually have the opposite effect, causing our body to work harder to “normalize” the temperature of the water, resulting in raising our body temperature.4 In this situation, drinking room temperature water may be best.
  • Having some tummy trouble? Warm water has been found to help aid in digestion by flushing fats out and promoting healthy bowel movements,5 unlike its cold water counterpart which can harden fats consumed around the inner wall of our intestines and may cause constipation.6
  • Warm water has also been known to help ease cramping and indigestion symptoms.7
  • Looking to detox? Drinking hot water may help.8 Hot water can help cause the body to sweat which helps flush out toxins and aids in the detox process.

Benefits of Drinking Cold Water

  • Before you completely discount drinking cold water, it does have its benefits. For example, when the body is working hard trying to warm up after cold water is consumed, this causes he body to burn more calories9, which isn’t necessarily a bad thing.
  • Quite simply: many people agree that cold water tastes better. It’s crisp, refreshing and thirst-quenching. If you find yourself struggling to drink the recommended 8 cups a day10 you may want to try giving cold water a shot.

Washing the Dishes

The hotter, the better! The water temperature should be uncomfortable for bare hands (invest in some rubber gloves to protect your hands when washing). Ideally, the water temperature should be at 110 degrees Fahrenheit11 to help kill bacteria and assist in cutting through tough built up grease.

Dishwasher Temperature

According to GE Appliances, “Water entering the dishwasher must be at least 120 degrees Fahrenheit and not more than 150 degrees Fahrenheit for the best cleaning and to prevent damage to the dishes.”12

Bathing Your Baby + Washing Your Dog

When you have something as precious as a newborn baby, you want to do everything in your power to take care of it. So, when it comes to bath time, what temperature is just right? According to an article put out by the Mayo Clinic, they suggest aiming for bath water around 100 F (38 C) and ensuring the room is comfortably warm too.13

Does this mean man’s best friend should be bathed in the same temperature water too? Pets are sensitive to hot and cold water, so to avoid the shock value, keep the water temperature at a lukewarm level.14 This will help ensure a comfortable experience for them and may even increase the effectiveness of the shampoo.15

Brushing Your Teeth

Cold water seems like the preferred way to go, but if you have sensitive teeth, lukewarm water may help with that. This one is really up to personal preference, so go for what feels most comfortable to you! However, Richard H. Price, a spokesman for the American Dental Association, did warn about water being too warm, potentially softening toothbrush bristles.16

Watering Plants

Have you ever thought the reason your outdoor and indoor houseplants kept dying was simply that you were born without a green thumb? Think again. Premature plant death is often caused by over-watering, but when you do need to water your plants, what temperature should the water be? Try allowing the water to reach room temperature before watering your greens.17

!! TIP: “Allowing tap water to warm up to room temperature also allows water additives to evaporate or settle out in the water. These additives can cause the browning of plant leaf tips. The prolonged use of water from a softener usually results in poor plant growth.”18

Washing Your Hands

Administration guidelines for food and restaurant establishments recommend that plumbing systems should deliver water at 100 degrees Fahrenheit. However, in a recent article published in Time Magazine, researchers at Rutgers University “found no significant difference in cleaning power between water that was 60, 79 or 100 degrees Fahrenheit.”19 The real takeaway here is to make sure to always wash your hands!

Washing Clothes

Hot water is best left for whites and heavily dirtied clothes, but a word for the wise: hot water may shrink, fade and even damage some fabrics.20 Make sure that you’re reading fabric labels to ensure you won’t be ruining the clothing.

Warm water is best when washing knits, jeans, and other man-made fibers.21 Most clothes can be washed in warm water (roughly 90 degrees Fahrenheit) without significant shrinking or fading occurring.

As for cold water washing, leave that for dark, bright colors, and delicates.22 However, when washing with cold water you may need to pre-treat or pre-soak clothes if they are heavily soiled.

Brewing Teas

White Tea

White tea should be brewed at a low temperature, so as not to burn the tea leaves. A helpful tip would be to use water once tiny bubbles have formed on the bottom of the pan.23

Green Teas

Much like white tea, it’s best to brew green teas at a lower temperature as well. This can help prevent a bitter or grassy flavor from overpowering your tea.24 A tip offered by The Spruce online suggests waiting until tiny bubbles have formed on the bottom of the pot and begin rising to the surface of the pot.

Oolong Tea

Time to turn up the heat. For oolong tea, a higher temperature will not damage the tea. It’s suggested that brewing between 190 to 200 degrees Fahrenheit is the sweet spot.25 Bubbles should be slightly larger in size as opposed to brewing white or green tea, with a good amount of steam escaping the pot.

Black Tea

Depending on the type of black tea you are drinking, either moderate and high temperate water may be used. For more delicate black teas, brew as you would an oolong. For heavier black teas, it is fine to bring the temperature up to just under a boil.26 You will notice large bubbles and plenty of steam.

Pu-erh Tea

Boil, baby, boil! It’s suggested that pu-erh tea should be brewed with fully boiling water.

Herbal

Depending on the plants being used, the water temperature for brewing herbal tea varies widely.27 Check what’s best for your specific herbal tea in order to yield best results.

Brewing Coffee + Espresso

Straight from the National Coffee Association themselves, your brewer should maintain a water temperature between 195 to 205 degrees Fahrenheit for optimal extraction.” Cold water can result in under-extracted coffee, which may cause the coffee to taste flat. On the other hand, brewing too hot can impact the quality taste of the coffee.28

As for brewing that special shot of espresso, there are multiple claims that various temperatures are “best” for securing that perfect espresso shot. There doesn’t seem to be enough evidence to prove one temperature outshines another, so go rogue, espresso lovers of the world.

Cooking

Baking Bread

Time to bake the bread before you start breaking it. When activating the yeast for the bread, make sure that it is done so in 120 to 130 degree Fahrenheit water. Anything over 130 degrees can kill the yeast, and anything lower than 120 degrees can make the dough hard to work with.28

Thawing Meats

According to the United States Department of Agriculture, cold water thawing is a completely acceptable way to thaw meat as long as you follow a few safety guidelines. Completely submerge the bag of meat in cold tap water, changing out the water every 30 minutes to keep it cold and allowing the meat to continually thaw.29

Mopping Floors

Cold water is said to work best for mopping floors, because cold water dries slower and evenly on the floor’s surface, which may help prevent smears and streaks from forming.30

Washing Produce

When washing fruits and veggies, the water should be no more than 10 degrees colder than the produce.31 As long as you make sure you’re scrubbing and sufficiently cleaning the produce in hand, tap water should be an efficient way to get produce clean and ready to prep/consume.

Sources:

  1. Almanza, Aubrey. “The Healthiest Temperature for Your Shower.” Reader’s Digest, 21 Nov. 2016, rd.com/health/wellness/healthiest-temperature-shower/.
  2. Ibid
  3. Ibid
  4. “Are You Drinking Water at the Right Temperature?” Guided Mind, www.guidedmind.com/blog/are-you-drinking-water-at-the-right-temperature.
  5. Ibid
  6. Ibid
  7. Ibid
  8. Ibid
  9. Ibid
  10. Gunnars, Kris. “How Much Water Should You Drink Per Day?” Healthline, Healthline Media, 18 Aug. 2016, www.healthline.com/nutrition/how-much-water-should-you-drink-per-day.
  11. “Kitchen Sanitation: Dishwashing Best Practices.” com, www.universalclass.com/articles/business/kitchen-sanitation-dishwashing.htm.
  12. Dishwasher Correct Water Temperature, products.geappliances.com/appliance/gea-support-search-content?contentId=18924.
  13. “A Parent’s Guide to Newborn Baths.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 25 Oct. 2016, mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/healthy-baby/art-20044438?pg=2.
  14. “PetMD, LLC.” PetMD, www.petmd.com/dog/grooming/evr_multi_bath_time_fun.
  15. “20% OFF Drs. Foster and Smith Brand Products   Shop Now ›.” Doctors Foster and Smith, drsfostersmith.com/pic/article.cfm?articleid=735.
  16. Ray, C. Claiborne. “The Truth About Brushing.” The New York Times, The New York Times, 29 Apr. 2013, nytimes.com/2013/04/30/science/should-we-use-hot-water-to-brush-our-teeth.html.
  17. Watering Houseplants, ag.ndsu.edu/hort/info/inform/indoor/water.htm.
  18. Ibid
  19. “Why You Should Wash Your Hands in Cold Water.” Time, Time, time.com/4800412/wash-hands-cold-water/.
  20. “Washer Water Temperature Guide.” WASH Laundry, 17 July 2014, washlaundry.com/residents/laundry-tips/temperature/.
  21. Ibid
  22. Ibid
  23. “Find the Right Water Temperature for Brewing Any Type of Tea.” The Spruce, www.thespruce.com/how-to-brew-tea-water-temperatures-766316.
  24. Ibid
  25. Ibid
  26. Ibid
  27. Ibid
  28. “The Perfect Water Temp For…Everything!” Prevention, 11 Feb. 2016, prevention.com/health/healthy-living/the-best-water-temperature-for-everything/slide/9.
  29. “FSIS.” The Big Thaw, www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/the-big-thaw-safe-defrosting-methods-for-consumers/CT_Index.
  30. HARO Quality flooring – Hamberger Flooring GmbH & Co. KG., Rosenheim, Germany. All rights reserved. “HARO – FAQ – Find out How to Mop Your Floor without Streaks and Smears by Using Clean & Green – Hamberger Flooring GmbH & Co. KG.” HARO Quality Flooring – Hamberger Flooring GmbH & Co. KG., Rosenheim, Germany. All Rights Reserved., www.haro.com/gb/accessories/care_accessories/faq.php.
  31. https://extension.colostate.edu/docs/pubs/foodnut/09380.pdf

Recommended Reading

Nearly 1 in 2 Adults Classified with High Blood Pressure, New Guidelines to Consider

Nearly 1 in 2 Adults Classified with High Blood Pressure, New Guidelines to Consider

Are you in the danger zone? Nearly half of all U.S. adults are identified as having high blood pressure, or hypertension, but what does this mean exactly? Imagine it like this, hypertension can easily be compared to having a piping system where the pressure is slowly increasing. Over time, this pressure wears on the machinery (“your heart”) and affects the overall system of equipment (“your body”). When blood pushes too hard against the blood vessels of the body, it damages the tissues of the arteries over time, weakening the heart and overall circulatory system. The good news is, there are ways to manage, and even prevent, this from occurring.

The American Heart Association (AHA) sets guidelines of what a healthy blood pressure should be. The new guidelines lower the blood pressure at which a person is considered to have high blood pressure. Under the previous definition, 32% of American adults were considered to have high blood pressure. The change to the guidelines changes the definition, with the result that 46% of U.S. adults are now identified as having high blood pressure. According to the AHA, “a blood pressure of less than 120/80 still will be considered normal, but levels at or above that, to 129, will be called ‘elevated’.”1 Having these new guidelines in place will allow doctors to better detect, treat and prevent hypertension in their patients.

The new guidelines can be thought of as a preventive measure. By monitoring and recognizing moderate to high blood pressure sooner, individuals will be able to take steps to control their blood pressure earlier. With implementation of healthy lifestyle changes, the risk of heart disease and stroke diminishes, giving those with hypertension a chance to get a better hold on their health. In fact, not only can early detection possibly help prevent stroke and cardiovascular issues, but it may also help prevent kidney failure. The new guidelines can help doctors detect, treat and prevent the results of hypertension.

The AHA’s journal, Hypertension emphasizes, “that doctors need to focus on a whole framework of healthier lifestyle changes for [their] patients,”2 which may be easier to do if they are able to start educating their patients earlier on. Paul Whelton, M.D., who chaired the guideline writing committee said, “I’m not saying it’s easy to change our lifestyles, but that should be first and foremost.”3

Paul Whelton, M.D., chaired the committee that wrote the new high blood pressure guidelines.

Heart Healthy Diet and Lifestyle Tips from the AHA

  • Reduce salt intake
  • Incorporate potassium-rich foods
    • i.e. bananas, potatoes, avocados, and dark leafy vegetables
  • Cut back on alcohol consumption
  • Healthy weight loss
  • Quit smoking cigarettes
  • Increase physical activity

Oftentimes, people with high blood pressure may not even realize they have it, and because of this it has become known as the “silent killer.” There are usually no obvious symptoms, making hypertension the main culprit for “more heart disease and stroke deaths than almost all other preventable causes,”4 falling second only to smoking. Check out the guide below to see where you fall on the scale, and make it a priority to live a healthy life to help build a healthy future.

If you think you may be at risk of high blood pressure or hypertension, consult with your doctor. 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.

Sources:

  1. “Nearly Half of U.S. Adults Could Now Be Classified with High Blood Pressure, under New Definitions.” News on Heart.org, 14 Nov. 2017, news.heart.org/nearly-half-u-s-adults-now-classified-high-blood-pressure-new-definitions/.
  2. Ibid
  3. Ibid
  4. Ibid

Referenced:

http://hyper.ahajournals.org/content/early/2017/11/10/HYP.000000000000006


Recommended Reading

What Exactly Is Diabetes?

What Exactly Is Diabetes?

November 1st marks the start of American Diabetes Month, which draws nationwide attention to a disease that affects far too many. According to the Centers for Disease Control (the CDC), “more than 29 million people in the United States have diabetes.”1 What may even be more alarming is the fact that “one in four people with diabetes [doesn’t even] know he or she has it.” 2 This opens the door to many questions: Why is this? What is diabetes? What can we do to help prevent it?

Diabetes: A Deeper Look

If you feel like diabetes isn’t a health issue you have to worry about, you may be incorrect. More than 1 in 3 U.S. adults are considered prediabetic.3 That equates to roughly 86 million American adults. When you consider the fact that 29 million have already been diagnosed, and 86 million are on the borderline, that’s about 115 million Americans that are struggling with blood sugar levels. However, the diabetes epidemic isn’t just confined to the U.S. About 11 million Canadians are living with the disease or are considered pre-diabetic.4

 

The American Diabetes Association shares some common diabetes symptoms5:

  • Urinating often
  • Feeling very thirsty
  • Feeling very hungry – even though you are eating
  • Extreme fatigue
  • Blurry vision
  • Cuts/bruises that are slow to heal
  • Weight loss – even though you are eating more (type 1)
  • Tingling, pain, or numbness in the hands/feet (type 2)

 

If you notice yourself experiencing any of these symptoms, or you have an increased risk of diabetes due to family history, consult your doctor or local physician. It never hurts to be proactive and get tested. In fact, the earlier you recognize the signs, the sooner you can begin making healthy changes, which may help save your life.

Type 1 vs. Type 2 Diabetes

Type 1 diabetes, previously known as juvenile diabetes, typically affects children and young adults and continues into adulthood. This type of diabetes affects the body’s ability to produce insulin, and insulin is necessary to help get glucose from the bloodstream into the cells of the body. Insulin therapy can help with this.

Type 2 diabetes is when the body causes blood sugar levels to rise higher than normal. This is also known as hyperglycemia. This is the most common form of diabetes. If you are diagnosed with type 2 diabetes, the body struggles with insulin resistance. While the pancreas attempts to make extra insulin to make up for it, over time it is unable to keep up, and the body’s insulin levels can’t keep the blood glucose at normal levels.

It’s Not Too Late

The good news is diabetes is not the end all – though that’s not to say it shouldn’t be taken seriously. Diabetes can be managed through a healthy change in diet, physical activity, and the use of medications that help regulate and lower blood sugar levels. If you are diabetic or were recently diagnosed with diabetes and want more information after consulting with your physician, check out the extremely helpful Food & Fitness tips shared by the American Diabetes Association. You may also want to look into investing into a CGM (continuous glucose monitor), FDA approved, which tracks your blood sugar levels both day and night. Readings are collected every 5 to 15 minutes and the device helps you stay up-to-date on your blood sugar levels. The data collected can better help its users manage their condition. Some monitors still require a finger stick to help the monitor stay accurate. The best way to find what’s right for you is to consult your doctor or physician.

How Physical Activity Helps

Exercise of any form helps reduce your risk for diabetes, and can help reduce symptoms in those who already have it. That’s right, exercise of any form! The key is movement. Keep your body moving. Staying active helps burn calories and keeps the body feeling good. No, you don’t have to run a marathon, or climb to the top of Mount Hood in Oregon (but hey, those could be future goals) — start with little exercises you enjoy. Do you not really enjoy the thought of exercising? Well, did you know that taking the dog for a walk counts? Walking through the mall counts, pushing your child on the swing counts, and even household chores like painting a room, or raking the leaves counts!

If you feel like stepping up your physical fitness game, try an aerobics class.* LA Fitness offers plenty of Group Fitness classes, all varying in exercises types, some of which cover cardio, while others work on strength training – some even cover both! Find a class that fits you and your personality here. A quick reminder you may find helpful is this: You’re not in this alone. Have friends and family join you at the gym. Establish a network that is going to help positively influence your life. Fitness starts with you, but can spread like wildfire among those you associate with.

You can take steps to take control of your health. Never forget that.

Feel like committing today to a new and healthy life? Share it with our community, here! Who knows, you could be the next LA Fitness Member Spotlight success story. We believe in you, now are you ready to believe in yourself?

*Class offerings vary by facility.

 

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Sources:

  1. “Diabetes Latest.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 17 June 2014, www.cdc.gov/features/diabetesfactsheet/.
  2. Ibid
  3. Ibid
  4. “About Diabetes.” Canadian Diabetes Association, www.diabetes.ca/about-diabetes.
  5. “Diabetes Symptoms.” American Diabetes Association, www.diabetes.org/diabetes-basics/symptoms/?loc=db-slabnav.

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To Wash or Not Wash Organic Fruit?

Though organic produce is not treated with pesticides or herbicides, there is the chance for contamination from spraying of nearby fields, handling and processing.

Airline Crew – Healthy Food Options

Healthy eating doesn’t seem like a luxury that airline pilots and crew get to enjoy. LAF registered dietitian, Debbie J., offers some healthy food options for our in-flight friends.

Health Tip: Rest Days Are Crucial

Health Tip: Rest Days Are Crucial

Leg day and chest day and arm day… oh my! When you’re making it a priority to get your body feeling and looking its greatest, you may find yourself pushing harder than ever to achieve your goals. However, all work and no rest can do the body more harm than good. When you’re putting in the extra time and commitment, don’t waste those epic workouts and tough dietary restrictions by overexerting your body. By not allowing the body enough adequate rest and recovery time, a string of unhealthy issues could start to ensue.

Consider the benefits of rest days below:

1. Gain Muscle

Lifting weights creates tiny tears in the muscles – sounds painful, right? This is actually a good thing. When we rest, our bodies are hard at work fixing these tears up, which helps make the muscles stronger and build them up. Meaning, if you want to gain muscle, allow proper rest time.

2. Prevent Burnout

Too much of anything can cause eventual burnout. Working out should help make our bodies feel better, stronger and healthier. If working out becomes a tedious chore, it can cause stress to our bodies, increase cortisol, and store fat rather than burning it off.

3. Protect Your Immune System

The immune system is triggered when we workout because it’s helping build our bodies back up and provide proper recovery. However “if the body doesn’t come out of continual practice, this system doesn’t have the time to catch up and start patching everything back up”.1

4. Strengthen Your Performance

Overtraining can affect your sleep by increasing restlessness, which may cause your body to have a higher heart rate and alertness. Lack of sleep can cause the body to feel more tired and dampen performance levels due to lack of energy.

5. Lessen Your Chance of Injury

Resting helps prevent your body from overuse. If muscles and joints aren’t given enough time to recuperate it can lead to strain and injury. So kick your feet up and lay back, because it really can help recharge the body!

Things to consider:

  • Those new to fitness may need more of a ‘full rest day’ vs. bodybuilders. Those used to working out, especially at a higher intensity or higher frequency, may still want to get some light cardio in. It depends on your own personal fitness level.
  • If you don’t want to take a full day off, try opting for a different exercise routine. Yoga is a great example of a slower paced class that can still tone and sculpt the body without overexerting the muscles, like some cardio and weight training might.
  • A rest day should not count as a “cheat day”. By allowing your body a rest day, you should be doing simply that, resting. Try not overindulging in calories like you might on an otherwise heavy workout day. This can put you over your caloric intake for the day and cause weight gain.

Tip Takeaway: Don’t worry about taking a day off, “in general, it takes your body almost two weeks of non-activity before you start losing a noticeable amount of your progress or performance level”.2 How do you choose to spend your rest days? Share in the comments below!

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Sources:

  1. Gibson, Sarah. “Give It a Rest: It’s OK to Skip Your Workout.” Wellbridge Athletic Clubs. N.p., n.d. Web. 13 July 2017.
  2. Karnazes, Dean. “6 Reasons Why Rest Days Are Important.” Fitbit Blog. N.p., 22 Apr. 2016. Web. 13 July 2017.

Recommended Reading

To Wash or Not Wash Organic Fruit?

Though organic produce is not treated with pesticides or herbicides, there is the chance for contamination from spraying of nearby fields, handling and processing.

Airline Crew – Healthy Food Options

Healthy eating doesn’t seem like a luxury that airline pilots and crew get to enjoy. LAF registered dietitian, Debbie J., offers some healthy food options for our in-flight friends.

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