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.
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
Welcome to today's episode about "Your Relationship to Food." It's the 46th episode of the Living Healthy Podcast. On today's episode, we are discussing how you can honestly assess your relationship to food and how you can create a positive relationship to food...
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. What are the Pros and Cons? How do they compare?
Snacks can easily be something to grab-n-go! Whether you invest a little effort to prep snacks ahead of time or purchase one of the many available options at the grocery store, a quick snack “helps bridge the gap between meals,” as Kimberlain puts it.
It used to be that eating between meals was a “no-no.” Snack food was often equated with junk food. But no more! Eating healthy snacks in between meals can give you an energy boost, keep you satisfied and help prevent overeating at meals. The right snacks can add fiber and nutrients to your day without an abundance of calories.
Many people know this but still end up stretched thin and starving by the next meal or dragged down by fat and calories. Why? Several obstacles can stand in the way of snacking smart. We dug in with the help of Amy Kimberlain, RD, Spokesperson for the Academy of Nutrition and Dietetics in Miami, Florida, to find solutions for seven common snack problems.
Follow These 7 Solutions
01.
NO PREP TIME
Snacks can easily be something to grab-n-go! Whether you invest a little effort to prep snacks ahead of time or purchase one of the many available options at the grocery store, a quick snack “helps bridge the gap between meals,” as Kimberlain puts it. She suggests protein packs, nuts pre-portioned with dried fruit or simply a banana or apple. An individual tuna salad kit complete with crackers is another quick option. Even a package of peanut butter sandwich crackers or small 1.5 ounce energy bar works.
02.
DIETING
If you think you need to avoid snacking to curb overall intake, think again. Kimberlain comments that “going too long without eating may sometimes lead to overeating.” Crunchy fruit or vegetables provide bulk with fewer calories, such as fresh fruit bowl, celery sticks, baby carrots, sliced cucumbers, mini bell peppers, and sugar snap peas. Those are light enough to combine with a couple tablespoons yogurt dip or hummus. Items under 150 calories like these Avocado Turkey Roll Ups and Strawberry Coconut Energy Bites, as well as low-sodium V8® juice, also serve for calorie-controlled snacking.
03.
CARDIAC DIET
Sensible snack choices can be part of a heart-healthy diet! Low-saturated fat foods that have moderate protein or high fiber will satisfy between meals. Pick items with 2 or more grams of fiber per serving. Functional foods that include omega-3 fatty acids or calcium + vitamin D are also heart-smart. Our top recommendations include grapes & almonds, peach & nonfat cottage cheese, and a whole-wheat waffle with 1 Tbsp. peanut butter and a few berries. Create your own 3-ingredient trail mix with 1 cup pretzels or dry cereal, 1/4 cup raisins or other small dried fruit, and 1/4 cup cashews or pistachios; makes 4 servings.
04.
ATTACK OF THE MUNCHIES
Having a salty, crunchy snack craving can lead you to grab a not–so–healthy treat. Goodbye chips — Kimberlain states, “There are several savory foods you can purchase ahead of time and portion out at home to meet your salt cravings. This way you can grab a healthy snack to take to work, instead of grabbing something salty from the vending machine.” Find a microwave low-sodium popcorn in single-serve (usually 100 calorie) bags. Try seasoned roasted chickpeas, dry roasted seaweed sheets or freeze dried crunchy veggies. Aim for 200 mg or less total sodium per snack.
05.
MEALTIME MISHAP
When you’ve missed a meal or are running a couple hours behind, cramming in a full meal before yet another one later may do more harm than good. Mini-meals that are filling yet calorie-controlled resolve this situation. Here are some of our favorites… Half quesadilla: whole wheat tortilla with a slice of reduced fat cheese, leaves of spinach and a spoonful of salsa, folded and pan warmed. Mini pizza: grain bagel half topped with marinara sauce and shredded low fat cheese, broiled until cheese is melted. Potato bites: split 4 creamer potatoes, scored and microwaved open-faced with broccoli bits, then topped with nonfat cottage cheese and a squirt of hot sauce.
06.
DESSERT DOWNFALL
Instead of giving in to your sweet tooth’s urge for a dessert, consider healthy alternatives. Kimberlain says, “While it’s OK to indulge your cravings every now and then, there are healthier options out there that will help satisfy these cravings.” Try a slice of cinnamon toast or a few graham crackers instead of rich baked goods. Opt for flavored yogurt instead of ice cream or pudding. For a fruitier flavor, pop berries into your mouth for sweetness with each bite or mix diced apples with a couple spoonfuls light whipped cream and walnuts.
07.
NUT-FREE AND VEGETARIAN
There’s more to snacks than carb-loaded starches like pretzels for vegetarians who also need to avoid nuts. Protein helps you feel fuller longer, and meat-free protein sources are no exception. Kimberlain shares that “there are plenty of quick, nut-free snack options that pack lots of protein.” Her top suggestions are edamame, hard-boiled egg, hummus (or other bean dips), and cheese with fruit. A high protein skyr or Greek yogurt with granola is another good option, as is a sunflower seed butter + sliced banana–topped English muffin half.
What should I eat to help me lose back fat?
– Nicole V.
I hear you, sister! Fat that bulges around the bra line or waistband on the backside is uncomfortable to say the least. The fat beneath the skin along the lumbar region isn’t always in proportion to the rest of the body’s subcutaneous fat and may create rolls if thick enough. Bodies with greater overall body fat tend to show more back fat, though it’s possible for someone with an acceptable body mass index (BMI) to be “skinny fat.” Remember that fat distribution among men and women is largely dictated by genetics and hormones.
Most research has been on reducing belly fat since it’s tied to a greater risk of chronic disease. A diet to specifically lose back fact does not exist. Targeting one area of fat, termed “spot reducing,” has long been deemed a fallacy. Dietary interventions will only have effect on back fat if accompanied by exercise. Together they produce metabolic changes in tissues all over the body. Along with a weight reduction diet, greater physical activity and specific exercises for the lumbar region may improve toning and definition.
These top diet tips work to improve body composition and overall health:
Resources:
– 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!
Many sufferers of Celiac Disease need to live a gluten-free life, but countless others are also adopting a gluten-free diet. Is there an advantage? Let’s find out.
A diet rich in nutrients and antioxidants shields your skin from wrinkles and preserves its youthfulness. Debbie James, RDN, gives us the details.
Eating healthy between meals is easier than you think! LA Fitness registered dietitian, Debbie James, offers solutions to common obstacles for snacking right with ideas for on-the-go snacks and overall tips.
Hello! I was wondering if you could help me determine how much protein I should be eating everyday. I’ve heard so many things. I am 24yo female, I strength train 4 days a week and do yoga 1x a week to break that up. I may be switching that up a bit, but wanted to get a good idea on how to calculate it (if that’s how it works). Thank you.
– Erol B.
The headlines (and advice) are confusing! Between “most healthy adults already get enough protein” and “US adults do not consume enough protein” there is a grey area of observation, based on how the research is interpreted. On the one hand, people that meet energy needs probably meet protein needs, while those that are dieting, recovering from illness or are aging may need more.
For a fit, healthy young adult who is consuming adequate calories to maintain weight, use the protein RDA of 0.8 gm/kg body weight as the guide. Using a range for percentage of calories from protein is less precise. From pounds, divide weight by 2.2 to get kilograms then multiply by 0.8 to get your target amount of daily protein. If you are looking to add lean mass then increasing protein to 1.2 gm/kg is suitable.
To determine if you’re meeting your goal, use a reliable source to count up your protein intake. Check that a diet app or website you’re using relies on the USDA Food Composition Database.
Resources:
– 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!
Many sufferers of Celiac Disease need to live a gluten-free life, but countless others are also adopting a gluten-free diet. Is there an advantage? Let’s find out.
A diet rich in nutrients and antioxidants shields your skin from wrinkles and preserves its youthfulness. Debbie James, RDN, gives us the details.
Eating healthy between meals is easier than you think! LA Fitness registered dietitian, Debbie James, offers solutions to common obstacles for snacking right with ideas for on-the-go snacks and overall tips.
“Seeing the changes that I’ve made already has just helped me make sure I never ever want to go back to the person I used to be and am so much happier and more confident in my own skin.”
After high school, I accepted a soccer scholarship to a big university to play soccer, and early on in my freshman year, I ripped my rotator cuff, basically ending any chance I had of playing. I lost my scholarship and eventually left the school with no backup plan because it had always just been “sports”.
While the injury healed I didn’t have a chance to work out or stay active and began to gain weight, and by the time my shoulder was fixed I had no desire to stay in shape at all and just kept sliding further and further up the weight chart.
Eventually, I just accepted that this was me now and gave up on caring. My diet was mainly fast food and whatever junk I thought sounded good from the store, but hardly ever anything proportioned or healthy.
At the beginning of 2018, I woke up and realized I couldn’t even put my own shoes on and knew something had to stop. With the help of one of my good friends, who is an actual fitness nut, I began researching new diets and exercise routines and we hatched a plan.
On May 1st, 2018, I stepped on the scale and saw it said 378.6 lbs. I nearly fell over.
I knew I was heavy but to see a number that high instantly put true fear into me. I was worried about life, longevity, health issues, and multitudes of other things. So on May 1st, the journey began, and I prepped my first few days of meals and then everything else so that I couldn’t be tempted to have just a quick little snack or anything else.
It was about this time that my fiancé had gastric bypass surgery and was on a limited food intake as well, so we thought it would help both of us. The weight came off fast, and I nearly threw a party when I lost my first 50 lbs.
By this time my clean strict diet was 2nd nature and I rarely had urges to cheat. Every 3-5 weeks I would go have sushi, a big steak, or Korean BBQ of some kind as a reward meal, but for the most part, I was content with the diet I was eating.
I would (and still am) eating two meals a day consisting mainly of lean ground beef, chicken, eggs, turkey bacon, avocados and organic peanut butter for a snack. It is insanely strict, but I look at it like this: I had fun eating whatever-whenever I wanted, and it got me overweight. So it was time to do whatever was required to get it off and get myself back to a place where I was happy with who I was.
In October of 2018, I ran my first Tough Mudder in Northern California. I was running about 8-10 miles a week on the treadmill at the gym and lifting weights 5 days a week and I felt phenomenal. But I very quickly became aware that I was still too heavy and had much progress still to achieve when I was on the course. I ran the race with my best friend and fiancé, and together we crossed the finish line in a little under 4:30. It was an amazing experience and sort of re-lit my desire to push harder and farther in my training.
I kept up with the training and increased to 12-18 miles a week running, but this time I was doing it outside on trails and in the hills to incorporate realistic elevation changes and to get some fresh air. Many people dislike treadmill miles and once I began to run outside I understood why.
I live a little over a mile and a half from my local LA Fitness so I started to wake up and run to the gym, sit in the sauna and stretch out for 20 minutes, and run back every morning. It was the perfect split that I needed and combined with 6 nights of weights per week I went solo into my second Tough Mudder in April of 2019 and managed a race time of 2:56 on one of the tougher courses in the Tough Mudder line up in the country.
The race is at Glen Helen off-road park and the hills there are absolutely insane. My Garmin tracker registered almost 2,600 feet of elevation gain over the 9-mile course. It definitely pushed me to my limit.
On May 1, 2019, with 1 year of life change under my belt, I stepped on the scale and it read 257.7 lbs. I had lost 121 lbs. in a year and had gone from a size 54 “loose fit” Dickies to size 36 501 Levi’s and from 4XL-Tall t-shirts to XL t-shirts.
I felt accomplished but knew that I had so much more to go. I’ve kept up on everything and plan to for as long as I possibly can. Seeing the changes that I’ve made already have helped me make sure I never ever want to go back to the person I used to be and I’m so much happier and more confident in my own skin.
I would still like to lose another 30-50 lbs. I don’t necessarily have a goal weight, but more of a performance goal. I am fairly hooked on running obstacle course races (mainly the Tough Mudder series) and for now, I know that I will need to be down closer to 200 lbs. to be able to run the time and distances I want.
My short-term goal is to be able to run either the 8-hour “Tougher Mudder” race and complete somewhere in the area of 17-20 miles in those 8 hours. Or to be able to run the 10 miles “classic” race both Saturday and Sunday in one weekend with both race times being under 3 hours.
My long-term goals include a sub 1-hour 10K on road, as well as completing the 24 hours “World’s Toughest Mudder” and managing 50 miles.
The training was really the missing part of my routine, and I feel what has helped me stick to my diet and help achieve my goals. When I started this journey, I changed my diet and not really my activity level. I started eating really clean, whole foods that were calorie deficient and since my job has me working mostly on my feet, I didn’t really need to train much.
I was walking 5-6 miles per day at work, so my activity levels were already fairly high. But after about 3 months, I realized I was getting soft and had no muscle development and that my skin wasn’t really shrinking. And the thought of looking deflated scared me, so I stopped on the way home from work one day and signed up at the gym.
I started with a 3 day per week routine just to get everything used to moving and working again and eventually ended up in the gym 6 days per week. Once I started to see muscle growth and my body actually changing shapes rather than just shrinking, I was hooked. I used the gym as the place to go whenever I was craving something off-diet, or down on myself about something, or thinking I should have been making more progress.
It turned into the place I went when I just needed everything to go right, and because of that some of my initial weight and performance goals got knocked down quicker than I expected. When I ran my first Tough Mudder I was on course for almost four and a half hours, and while I never stopped moving on course it was clearly a snail’s pace. Once I dove harder into my training my race time dropped to 2:56!
Don’t give up, anyone can do it. Honestly, I think the hardest part of everything was to get started. Not cheating on your diet or giving up when you’re having a rough week is obviously a challenge. But one of the biggest and hardest things to overcome is that fitness and diet advice is usually given by people with single digit body fat, cut physiques, and years of discipline and dedication under their belt.
While it is easy to think this is motivation, it really was intimidating at first. A few friends that have jumped on the get healthy bandwagon said it best. A lot of the advice or influencers or even coaches don’t understand that you can’t just “stop being fat”, and it’s hard to take advice from someone who looks like they’ve never had the same struggle or barrier of entry that you are currently facing.
Changing your life and body is a long-distance race, not a sprint. But so much on social media makes it seem like if you don’t lose 150lbs in 6 months that you’re a failure and clearly weren’t drinking enough of their special cleanse they’re promoting.
I have a friend who helped me a lot the first few months and made me check in every day. He said it didn’t matter if there was progress or not. As long as I had a better day eating/exercise wise than I had been having, it was a good day, and that really is what pushed me through until I was able to stand on my own and be my own motivation.
I’ve had people reach out to me on social media after posting my story that said they were also too intimidated by a lot of the people in the fitness world to start, and that seeing my story had helped them want to get back at it. I’ve helped them the best I could, but I think the biggest problem for heavy people currently is that there just aren’t enough not-perfect-physique people in the industry to ask for advice.
Meet Jordan L., LA Fitness member, and inspiring weight loss success story! Jordan lost 121 lbs. in one year by making a small series of changes to his diet and fitness routine.
Meet Courtney C., LA Fitness member and healthy-living superstar who went from being considered overweight to severely underweight before finding her healthy and fit weight. Read more of her story on Living Healthy.
Meet Nastassja Williams, LAF member, mom, wife, and NPC bikini competitor, who found fitness as a way to motivate and help inspire her daughters and countless others.
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