How to Remedy Constipation Naturally | QA

How to Remedy Constipation Naturally | QA

by | Dec 3, 2019 | All, Ask Our Dietitian, Home

Question:

It’s a little awkward to talk about but I need some remedies for constipation. We all have it at some point but for me it seems ongoing! What can I do? I’ve heard that papaya enzymes can help. Thank you for your time.

– Andre F.

Answer:

What goes in must come out! Even people on temporary liquid diets still create poop. For chronic constipation be sure to get checked by your physician to rule out any underlying medical cause. Home remedies for constipation include: 

Drink adequate fluids – target 0.5 fluid ounces per pound of body weight minimum per day. Strains from both Lactobacillus and Bifidobacterium genuses are employed for constipation relief, as are Activia® yogurt and Yakult® drink. Consuming adequate fiber, both soluble and insoluble, helps to promote regularity.1  

Aim for 25-30 grams total dietary fiber per day from vegetables, fruits, whole grains, legumes and nuts/seeds. Exercises that may benefit the gut include yoga, squats, lunges and aerobic workouts. Reducing stress may also help improve intestinal flow. 

Enzymes such as in papaya and pineapples, help to break down amino acid strands thus promote efficient digestion of proteins. Theoretically digestive enzymes would reduce the amount of waste to your large intestines, but they’ve not been proven effective to relieve constipation. 

Resources: 

  1. International Foundation for Gastrointestinal Disorders. “Overview of Constipation Treatments.” https://www.aboutconstipation.org/treatment-overview.html. September 29, 2017. Accessed 10.25.2019 

– 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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Member Spotlight | Fountain of Youth

Member Spotlight | Fountain of Youth

by | Dec 2, 2019 | All, Home, Member Stories

“If there is a fountain of youth, there’s a good chance it can be found (after a certain amount of sweating) within the walls of the gym.” 

Paul S.

LAF Member, LA Fitness

Paul and Karen have been members of LA Fitness for over 25 years and have lived an active lifestyle for even longer than that. We reached out to this inspiring couple to hear first-hand how they made fitness a priority and managed to maintain it as a lifelong standard. 

Where Their Story Begins 

Well before these two even met, they each enjoyed activities like swimming, jogging, cross-country running, and long bike rides in the city and by the river.  

These weren’t any ordinary activities, however. Karen started swimming at age 6 and eventually joined her high school swim team, while Paul’s bike rides would typically be around 20 miles long! 

In 1978, Paul was hit by a car on his bike ride home from work. He had his eyes set on a 10K that was merely a month from then, and though he had stopped running due to a cross country injury 7 years prior, he promised himself he would recover from the accident in order to run the 10K. He has been running ever since. 

 

Paul and Karen Meet and Compete 

“Karen and I met at UCR where I had noticed her swimming and found out about a team triathlon coming up,” explains Paul. “She said she’d do the one-mile ocean swim in Baja on our team…We won that triathlon in 1982. Ever since, we have inspired each other to keep going and shared and traded our fitness ideas and commitments.” 

Winning the triathlon was clearly only the beginning of a lifetime of setting and hitting fitness goals together, but it was never just about training for the races. Paul reminds us that together, they “have looked at fitness as a very important part of life in the very long run.”  

“Probably the most unusual thing about both of us,” he says, “is that we both value health and fitness very highly and have for a long time, long enough ago that we can’t say when this commitment began.” 

25 Years of LA Fitness 

Over the years, Karen adopted some of Paul’s fitness routines, like lifting weights, and he adopted some of hers, like swimming. “In 1994, Karen had an opportunity to join LA Fitness (in Upland, CA) and she got me to join then too,” says Paul. “There was no LA Fitness near our home (in San Diego County) for another 8 years, but we used the Upland gym whenever possible, in hopes that someday one would open closer to us.” 

To put this information into perspective, consider this very rough estimate: San Diego is about 116 miles from Upland. This means that in moderate California traffic, that drive can take over 2 hours! 

Paul and Karen’s Fitness Regimen 

To keep his exercise routine consistent, Paul continued to work out at UC Riverside. In the ‘70s, he took a weight class that utilized an old Universal all-in-one station. “My current routine may still have echoes of those early days,” he says.  

“Later, when I had access to free weights and separate weight stations, I observed others and developed a routine that focused on my weaknesses and mixed up lifts so different muscle groups wouldn’t get overused. I added or modified lifts and the order I did things to get the most out of my time.” 

When Karen graduated, she found a job and utilized her lunch times to swim or run. “Later, she attended various gyms (that are no longer in existence) near home when she had the chance. She has expanded and adjusted her weight program as well, finding a routine that fits her best.” 

Building onto Their Routine 

“Once our local LA Fitness opened in Vista, we were in heaven. Our formerly limited routine could be infinitely enlarged because of all the machines and range of weights and cardio equipment available. Karen found much more suitable machines for her and continues to add or adjust her program. I have done the same.” 

At this point, Paul and Karen were able to add a core weight and a core cardio routine to their gym sessions. They complete their weight circuits twice a week and do various cardio workouts 4 days a week. “We don’t do cardio and weights on the same day,” clarifies Paul, because that would mean “we would have to reduce the intensity of both if we had to do both in one session.” 

“Here is where we might be different than most people,” says Paul. “We like cardio and we push hard. We attend one spin class each week and run once a week. Karen likes the different elliptical machines and will use the pool, while I will go between the stationary bike, rowing machine, and elliptical machines.” 

For the most part, Paul and Karen work out 6 times a week and have been doing so for years. Still, “we look forward to our trips to the gym as much as ever.”  

The Fitness Bug is in The Family and Encouraged by Friends 

As regular gym-goers, Paul and Karen have come to know many people at the gym who they’ve become close friends with over the years. “Even the maintenance guy at our gym often seeks us out to ask how the machines are doing,” Paul says.  

“Having been doing fitness for so long, age has become a slight modifier as well.  Neither of us can run or swim as fast as we could in our invincible 20s, but surprisingly we can do just about everything we ever have, with little change over time. We still challenge ourselves and will increase a weight every now and then. Karen and I do bench press together, and have fun encouraging each other (and now our sons, who also are members).” 

The Fountain of Youth 

If there was one thing these two enjoy most about working out, “it would probably be the satisfaction of knowing that we are doing the most important thing we can do to maintain a high level of health. We are evading a lot of problems people acquire as they get older mainly because we are serious about staying as fit as we can. If there is a fountain of youth, there’s a good chance it can be found (after a certain amount of sweating) within the walls of the gym.” 

Perhaps a great advantage is in the fact that they share the same love for fitness and healthy living. “We have met a lot of people at the gym who wish their significant other was there with them,” explains Paul. “Without that encouragement it must be a lot harder to maintain what should be a lifelong commitment. We both willingly set aside the time to work out and understand how important it is for both of us.” 

In addition to working out together, they also work out alone. They make sure to do what they individually need to do in the gym and will help each other on certain equipment throughout their exercise.  

Their Advice to You 

“If there could only be one piece of advice, it would be: Make fitness an essential part of life.  

The unsaid corollaries of that statement would be ‘Don’t quit, ever!’ and ‘Do a lot of cardio, and a lot of sweating.’” 

It may be easier said than done, but Paul and Karen have proven that despite injury, regardless of age, and with the support of like-minded support systems, maintaining an active lifestyle is possible and enjoyable! You just need to find what works for you and keep driving yourself forward. 

Do you have an inspirational story you’d like to share with us? Email us at blog@lafitness.com for a chance to be featured in an upcoming post! 

For length and clarity, minor edits – none of which alter the original or intended meaning – have been made to the quotes provided. 

 

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What’s Good for Gut Health? | QA

What’s Good for Gut Health? | QA

by | Nov 28, 2019 | All, Ask Our Dietitian, Home

Question:

I have a question about gut health. How good are probiotics and is it safe to take Acidophilus every day? How does it help the body? Is it better than taking a laxative? Thanks!

– Myra

Answer:

I count lots of questions, so we’ll tackle them one at a time! 

1. Probiotics’ benefit: True probiotic microorganisms are very beneficial, provided that they are in adequate amounts of verified strains shown to have effect. That means certain probiotic sources/foods are good1, while others might be duds whose bacterial colonies simply don’t form significantly stable populations in the human gut2. The term “probiotic” is often misapplied to products.  

Positive effects on health may include immune stimulation, prevention of infection, promotion of regularity, relief of inflammatory bowel disease, cancer suppression, and modulation of brain activity, promoting mental wellness2,3. See www.USProbioticGuide.com for a list of commercial products and the level of evidence for their probiotic strains’ application in certain conditions. 

2. Acidophilus safety: Lactobacillus acidophilus is a type of bacteria found in your intestines and in several fermented foods such as yogurt, keifer, sauerkraut and tempeh. As a supplement, daily consumption is considered generally safe1,4, but may contribute to constipation4 and other digestive complaints, so monitor for side effects. 

3. Acidophilus effectiveness: L. acidophilus supplementation may protect against traveler’s diarrhea, have anti-fungal activity, and prevent bacterial UTI and vaginal infections3,4. Those wishing to take this probiotic in supplement form should find one with at least one billion CFUs per serving.  

References: 

  1. National Center for Complementary and Integrative Health. “Probiotics: What You Need to Know.” https://nccih.nih.gov/health/probiotics/introduction.htm August 22, 2019. Accessed 10.25.2019
  2. Fijan S. Microorganisms with claimed probiotic properties: an overview of recent literature. Int J Environ Res Public Health. 2014;11(5):4745–4767. Published 2014 May 5. doi:10.3390/ijerph110504745 
  3. Zawn Villines. “Is Lactobacillus acidophilus good for health?” https://www.medicalnewstoday.com/articles/324194.php January 12, 2019. Accessed 10.25.2019  
  4. Mayo Clinic. “Acidophilus” www.mayoclinic.org/drugs-supplements-acidophilus/art-20361967 October 13, 2017. Accessed 10.25.2019

– 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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Is it Healthy to Replace a Meal with a Shake? | QA

Is it Healthy to Replace a Meal with a Shake? | QA

by | Nov 21, 2019 | Ask Our Dietitian, Home, Nutrition

Question:

Hello, I have breakfast (almond milk, walnuts, pecans, almonds, banana and oats) and dinner (salad of tomato, onion, potatoes, pepper, cilantro, rice puffs). Can I replace my everyday lunch with meal replacement shakes? I work out in the gym 3 times a week and run twice a week. I have been in good shape but can’t get a 6-pack. I would like to get there in 3 months before my vacation. Thanks in advance for your help. 

-Dean

Answer:

You certainly can replace your lunch with a meal replacement shake, although I don’t know if that would help you with your goal. Dinner already sounds super light and you’ve not described your current lunch so it’s hard to tell what’s missing from your day. The items you described are all plant-based so I’ll stick with like foods in recommending quinoa, cabbage, broccoli, asparagus, berries, flax & chia seeds, spinach, lentils, and green tea for your mid-day meal. It’s best to chew your calories, allowing your digestive system to do its job over time, thus allowing a slower uptake of energy than from a shake. 

Be sure your workouts include lots of ab-defining exercises as highlighted elsewhere on our Living Healthy Blog. 

Resources: 

  1. Brazier, Brendan. “Best Foods for Building Abs, Six-Packs.” Men’s Journal, 5 Apr. 2018,
    www.mensjournal.com/health-fitness/best-foods-for-building-your-abs-20130910/green-tea/.
  2. Willitts, Chris. “Build Muscle with Whole Food, Plant Based Diet.” Muscle and Fitness,
    www.muscleandfitness.com/nutrition/gain-mass/build-muscle-whole-food-plant-based-diet.
  3. Says:, Moonlit. “Vegan Foods That Can Help Give You Great Abs in No Time!” One Green Planet, 31 Mar. 2015,
    www.onegreenplanet.org/natural-health/vegan-foods-that-help-give-you-great-abs-in-no-time/%C2%A0.
  4. Willitts, Chris. “How to Get Abs Fast – Just Eat These 10 Fat-Burning Plant Foods.” Vegetarian Bodybuilding, 18 Sept. 2017,
    www.vegetarianbodybuilding.com/how-to-get-abs-fast/%C2%A0.

– 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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Member Spotlight | Lessons from Triathlete, Dave Ruby

Member Spotlight | Lessons from Triathlete, Dave Ruby

by | Nov 19, 2019 | All, Home, Member Stories

“There’s an entry level for everyone…Unless you’ve got doctor’s orders, you’ve got to start with something. Don’t let your head tell you, you can’t.”

Dave Ruby

LAF Member and Champion Triathlete

Dave Ruby is a fierce athlete with an impressive drive and an even more impressive attitude. At age 59 and having competed in and conquered Triathlons all over the world, he is certainly a force to be reckoned with.  

To give you some perspective, Dave Ruby has raced in Ironman and Xterra Triathlon Championship Competitions on 6 continents and has earned World and National Champion titles in addition to claiming multiple first place wins.   

While his accomplishments are staggering, Ruby sets his focus on the enjoyment of his lifestyle and the benefits of cultivating a healthy body and mind. We interviewed him to find out how he manages his training and stays physically and mentally dialed in. After all, before he was Dave Ruby the Triathlete, he was a surfer, cyclist, and regular LA Fitness gym-goer. 

To show you that the willingness to put in the work, and the enjoyment of that work, can take you from ordinary to extraordinary, allow us to take you into the life of Triathlete, Dave Ruby. 

Where Ruby’s Fitness Journey Began 

Before he started competing in Triathlons, Ruby enjoyed running, surfing, and cycling. One year, he decided he would enter his first Ironman run. As he ran, his body protested, and his mind told him this was something he should never do again. He has competed every year since. 

We asked Ruby what many of you are probably thinking now. What got you back out there after that first punishing experience?  

He responded that he learned to listen to the aches and pains in his body and take breaks to recover. Yes, that first experience was physically and mentally taxing, but caring for his body is what made the difference. It probably also helps that he is surrounded by others who also love the active lifestyle. In fact, his wife also happens to be a Triathlon champion! 

The Transition to Competitive Training 

Transitioning from training for the sake of living a healthy lifestyle, to competitive training for advanced challenges like Triathlons, was another turning point. Ruby reminds us that this isn’t an overnight change and that the body gets faster and more fit the more you continue to workoutwork out and test your limits. 

There seems to be no active intention to give a little more to each training session because he genuinely enjoys the process. Race day is, in his mind, another (but more challenging) workout. We think this is likely the key to it all. The mindset doesn’t sit in the idea that this is just hard work; it revels in the process and enjoys the moment. 

It’s true that for Ruby, sometimes it’s about setting a personal record and seeing himself outperform his prior abilities, but his favorite thing about competing is actually the travel and comradery! He enjoys the landscapes, the wildlife, and the people wherever he goes. 

“I absolutely love traveling to far off places, seeing a new part of the world, [and experiencing] the heart of the area,” says Ruby. You are sure to find him “wandering like a local and experiencing the heart and soul of the cultures” when he’s not competing. 

Preparing for Competition Day 

All year long, Ruby keeps a base in terms of physical activity. “I put in 5 to 6-mile bike rides to train and do a lot of off-road bike rides,” he says. “While I’m out there, I look for wildlife, and enjoy it too. I enjoy the work. I strength train 3 to 4 times a week at the gym and swim,” he explains. Essentially, he strengthens the swimming, running, and cycling muscles so that they are conditioned for the type of work they need to do in competition. 

His mental preparation looks a little different. There’s really no preparation beforehand because “running is a form of meditation” in and of itself, he says; “you get into a zone.” Perhaps the only thing he does differently, is the way he focuses his mental state before competition. He recognizes that “I’m out there to do the best I can for that day. A win isn’t a guarantee, anything can happen” (like a mechanical issue, an injury, etc.). He acknowledges the lack of control over certain environmental, mechanical, and chance-based circumstances and can simply focus on giving the best he has to offer.  

It’s also important not to overdo your preparation before a big race, he notes. “You’re better off going into a race 10% undertrained than 1% over trained,” Ruby says, and we completely agree.  

Ruby’s Advice 

If you’re skeptical of your own ability to live an active lifestyle or accomplish a challenge you’ve set your eyes on, Ruby reminds us that “there’s an entry level for everyone.” Everyone’s starting point will be different and even the best athletes were beginners at some point.  

“Unless you’ve got doctor’s orders, you’ve got to start with something,” says Ruby. “If you think you can’t do it, that’s an excuse. If it’s doctor’s orders that’s different, but don’t let your head tell you that you can’t.” 

Closing Thoughts 

In the end, whether you are a serious athlete, you exercise for your health, or you’ve struggled to get started, what you can take away from Ruby’s story is this: 

  1. Everyone starts somewhere so don’t be afraid to take the first step 
  2. Choose an activity you get enjoyment from and look forward to 
  3. Surround yourself with people who share the same passion for living an active lifestyle 
  4. Come to terms with the possibility that anything can happen to mentally prepare for big challenges 
  5. Don’t let your head tell you that you can’t accomplish something big 

To hear straight from the man himself, listen to Episode 35 of our Podcast and listen to our discussion with Dave Ruby. Do you have an inspirational story you’d like to share with us? Email us at blog@lafitness.com for a chance to be featured in an upcoming post! 

 

For length, and clarity, minor edits – none of which alter the original or intended meaning – have been made to the quotes provided. 

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