Life is Busy, Try These Grab-and-Go Snack Options

Life is Busy, Try These Grab-and-Go Snack Options

by | Oct 2, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hi there! So, I work full time and try to get my workouts done in the mornings. I go straight to work from LA Fitness. Do you have some suggestions on snacks that you can pack and go in those situations? I have been making a smoothie the night before and putting it in the freezer to take the next morning. Also, healthy snacks for the office after workouts. Thank you!

– Nancy C.

Answer:

Besides the obvious shelf-stable choices (protein or granola bars, nuts/seeds, fruit, crackers, etc.) consider ready-to-eat canned or aseptic packed items like tuna salad, soup, or ravioli and individually portioned hummus, peanut butter and even bean salad. Lots of refrigerated protein sources are safe to eat within a couple of hours from your gym bag, such as hard-cooked eggs, lunch meat, cheese, yogurt, and milk singles. If you have access to a microwave or hot water at work, then consider instant oatmeal and lower-sodium ramen noodles.

– 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!

15 + 12 =

Recommended Reading - Q+A

Tomato Carpaccio from Frasca Food and Wine

Tomato Carpaccio from Frasca Food and Wine

by | Sep 28, 2018 | All, Home, Nutrition, Recipes

“Cooking conscious means knowing where your food came from – at Frasca, that means working hand in hand with our farmers and local purveyors. It also means cooking simple – we try to keep our dishes simple and honoring of what’s in season.”

Executive Chef Eduardo Valle Lobo

Frasca Food and Wine

Photo by: Megan Swann

Photo by: Mike Thurk

Photo by: Megan Swann

Frasca Food and Wine is located at the following location:

Frasca Food and Wine

HOURS & LOCATION

Monday – Thursday: 5:30 – 9:30
Friday: 5:30 – 10:30
Saturday: 5:00 – 10:30PM
Sunday: Closed

About Frasca: Frasca Food and Wine is the James Beard Award-winning restaurant in Boulder, Colorado. The creation of Master Sommelier Bobby Stuckey and Chef Lachlan Mackinnon-Patterson, their shared passion for Friulano cuisine and fine wine is reflected in the exquisitely prepared fare and a comprehensive wine list boasting over 200 varieties.

Historically found throughout Friuli, frascas were friendly and informal gathering places, a destination for farmers, friends, and families to share a meal and a bottle of wine. Identified by a tree branch hanging over a doorway portal, they were a symbol of local farm cuisine, wine, and warm hospitality. As the harvest came to a close, the branch would wither and change colors to indicate the end of the season. The frascas would then close their doors until the next year.

Now headed into its 15th year, Frasca Food and Wine still aims to honor the original frascas of Friuli-Venezia Giulia with world-class hospitality.

For reservations, menu, and additional details, please visit frascafoodandwine.com/.

Frasca Food and Wine | 1738 Pearl St. | Boulder, CO 80302.

Executive Chef Eduardo Valle Lobo

Photo by: Mike Thurk

Executive Chef Kelly Jeun

Photo by: Mike Thurk

TOMATO CARPACCIO

Ingredients

For the Strawberry Gazpacho

  • 3 types of Heirloom tomatoes cut very thin (whatever is great at your local farmer’s market)
  • 1/2 TBS of Chives
  • 1 TBS Olio Verde Extra Virgin Olive Oil

For the Zucchini Blossom Pesto

  •    5 pieces of Zucchini Blossoms
  •    1 Clove Garlic
  •    1/2 Cup Pecorino
  •    1/2 Extra Virgin Olive Oil
  •    Salt (to taste)

Method

Step 1: Blend all in a food processor.

Step 2: Assemble the tomatoes in alternating colors on a plate, drizzle with olive oil and garnish. (In the attached photo, we also added sliced almonds and cucamelon for garnish.)

Featured Recipes

Nutritional Advice for Lowering BMI

Nutritional Advice for Lowering BMI

by | Sep 27, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Hello my name is Lateshia S., I am 5’6” and weigh 170 pounds. I was trying to figure out how many calories a day would I need to eat, and what foods should and shouldn’t eat in order to achieve my goal of becoming leaner. When I did my fitness assessment I believe my BMI was about 27% and so I’m trying to get down to about 20-22% and I already exercise for an hour, 3 days a week since starting my membership in late June. So as far as dieting goes what should I do to see a change?

– Lateshia S.

Answer:

As far as calories go, you can use the base of 1,800-2,100 calories per day for a 5’6”, 170 lb., 30-year-old woman with your activity level to lose weight and adjust by 70 calories for every decade your actual age differs from thirty.

Some people have success by shifting to smaller portions or lower-calorie options of what they currently eat. Others do better with a more drastic change by eliminating fried items, fast food, and pre-packaged meals while adopting fresh wholesome salads, grilled poultry, and home-cooked meals. Even shifting calories to earlier in the day by eating a bigger breakfast and foregoing anything after a certain hour (say, 8 PM) can help prevent excess calorie storage.

Generalities of “eat fewer calories”, “reduce fat” and “increase fruits and vegetables” can apply to the vast majority of people looking to become leaner. What you need to eat depends on what you are currently eating. Only you know what and how much you are consuming. If you don’t know – find out by recording your intake and examine a few days’ worth with a decent diet analysis program. You might identify areas in which you need to improve.

– 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!

11 + 6 =

Recommended Reading - Q+A

When Bulking Up Isn’t Working

When Bulking Up Isn’t Working

by | Sep 25, 2018 | All, Ask Our Dietitian, Home, Nutrition

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!

8 + 12 =

Recommended Reading - Q+A

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

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

by | Sep 24, 2018 | All, Home, Podcast

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 Dietitian, Debbie 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 

Recommended Podcast Episodes