Sugar Content of Jamaica Tea

Sugar Content of Jamaica Tea

by | Sep 4, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have been drinking a lot of Jamaica tea with a little Splenda. Does the tea have a sugar content? I have seen conflicting articles when I Google it. Thanks.

– Antonio D.

Answer:

Tea brewed from the dried petals of the hibiscus flower (also known as Jamaica or Roselle) is a pleasant ruby red, almost cranberry juice-like color, not to be confused with African rooibos tea.

According to the USDA’s National Nutrient Database for Standard Reference, Legacy Release: brewed hibiscus tea has 0 grams carbohydrate per 8 fluid ounces, no caffeine and contains trace minerals. By contrast, a cup of the raw flower petals has 6.5 grams carbohydrate.

If you brew your own or obtain it unsweetened, there should be no sugar in your Jamaica. However, prepared hibiscus/Jamaica teas sold at a coffee shop/restaurant or in the drink aisle at a store may be sweetened with sugar.

– 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.

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Instructor Spotlight | Practice What You Preach

Instructor Spotlight | Practice What You Preach

by | Sep 3, 2018 | All, Home, Member Stories

Before I was an instructor, I ran a daycare business from my own home. I had such a great time raising my own kids that I wanted to continue doing what I loved and luckily started a business out of it.

When my dad reached his 50th birthday, he was diagnosed with Diabetes. It was heartbreaking to hear. A while later, my eldest brother was also diagnosed with Diabetes when he reached his 50s. This was a wakeup call to me and the rest of my family. Maintaining a healthy, balanced diet was not something that my family was accustomed to.

When I first started out, losing weight for me was very difficult. After having 3 children, the weight would just come back any time after seeming to make a little progress with weight loss. Naturally, this became very frustrating for me. In 2010, my husband and I made a commitment to educate ourselves on nutrition, diet, and exercise. We researched everything we could on the internet and even started going to our local gym together. We became so addicted to this lifestyle that we were going to the gym 6-7 days a week for 2-3 hours a day. After some time, I started seeing results again, only this time things were different. I was able to lose weight and keep the weight from coming back. I realized that before, my results were poor because I wasn’t properly educated on proper dieting and exercise.

I think a main reason why people fail in their fitness goals is because they are misinformed. Everyone’s body is different, and therefore everyone’s plan should be different. I want to show and teach people that they can get the body they want if they take the time to learn about the diet and exercise that is right for them. In addition to that, I want to show people that making these changes to their lifestyle can make them more confident and ultimately bring more happiness into their lives. This was when I knew I had a passion for teaching.

Teaching was a natural career transition for me. I had a thirst for knowledge when it came to diet and exercise. I also love to dance and interact with people. Before I became an instructor, I attended many different conferences and certification courses. I wanted to learn as much as I could so that I could share the information with others.

I got my start at LA Fitness a couple years ago through a friend of mine who got me an audition as a Zumba® Instructor. I am so thankful for that reference because it has opened so many doors for me in the past couple of years. Not only do I teach Zumba®, but I also run boot camps and Aqua Fit workouts now.

At the end of the day, I feel very blessed to be where I am. I LOVE what I do and hope that people can feel that when they attend my classes.

– Marilou E., LAF Group Fitness Instructor

Q: What are your current health and fitness goals?

My short-term fitness and health goals involve me getting as many people as I can to be excited about exercising. I’m a huge believer in spreading positive energy and getting people motivated to make healthy lifestyle changes. That type of energy/motivation can be infectious.

For the long-term, my goal is to maintain a healthy, happy and balanced lifestyle for myself. I’d like to teach for a long time, so I need to stay as healthy and happy as possible to do so.

Q: How has instructing helped shape/change your fitness lifestyle?

Instructing has definitely shaped my fitness lifestyle in a positive way. I’m a huge advocate of practicing what I preach. If I’m going to advise students to exercise, eat healthy and drink plenty of water (6-8 glasses) then I absolutely must do the same. Before I even got into instructing, I really enjoyed living a healthy lifestyle – teaching became a very natural transition for me because of that.

Q: If you could give others one piece of advice, what would it be?

Living healthy and happy isn’t for everyone, and that’s OK. My only advice would be for people to give it a try.

Member Testimonials

Marilou has changed my life and many others in the most positive ways.

As a 54-year-old woman, I came to Marilou’s class with some problem areas that I would like to work on. Marilou immediately assessed my issues and told me to commit to coming to her class twice a week along with my weekly class routine.

Almost 5 months later I am a changed person for the better. Not only am I sooooo happy because I am seeing results that hard work and dedication can accomplish but I am drinking more water, I am standing proud, I laugh, I listen, and when I do things now I say to myself CHECK ME OUT. Marilou has been the nurturing force behind all of these things I have accomplished.

Everyone wants to be around her due to her infectious personality. She explains the correct form and corrects us to do so. She explains nutrition. She laughs a lot and everyone loves it. She has changed the way I think. I like what I am seeing and am so proud of myself for getting there.

Her classes have doubled in size due to everyone wanting to be inspired by Marilou’s wonderful way of feeling good about yourself. I love going to her classes. I am not turning back as I know how hard it was to get here.

I not only think Marilou is one of the most knowledgeable instructors but I consider her a friend. I met so many new friends in her classes that all are inspired by her wonderful way of teaching. I told her I’m hanging a picture of her on my refrigerator as a reminder of all the things she taught me and how I love the transportation I am seeing when I look in the mirror.

Ann G.

LA Fitness Member

My experience in Marilou’s class has been nothing short of fantastic! She is very genuine when it comes to making sure we understand what it is that she is trying to show/ teach us. She is a very motivated individual that knows how to get myself and the class energized and ready for the class. For myself personally, the class and Marilou has made my fitness journey very enjoyable.

Zoe Y.

LA Fitness Member

Marilou is the best instructor! I have been attending Marilou’s bootcamp classes for over a year now. I notice my strength and flexibility increased and even my friends and family are impressed with the outcome. I never attended a fitness class before hers. Marilou inspires me to attend twice a week. She has an unstoppable enthusiasm that helps carry you through the entire hour. She is attentive to the newbies and the seasoned workout junkies. She takes time to ensure proper form and follow through on each exercise during and after the class. Her bigheartedness and carefree laughter are extremely welcoming and make me feel that I accomplished a great workout and I look forward to the next one.

Fay D.

LA Fitness Member

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Fruits to Help with Weight Loss

Fruits to Help with Weight Loss

by | Aug 30, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’ve been eating just fruit for lunch each day. Can you please recommend the best fruits to eat for weight loss?

– Lisa

Answer:

My first recommendation would be to consume more than just fruit if you eat only 3 meals and breakfast is not ample. On the other hand, if you eat heartily in the morning with snacks between meals, then you might get by on a fruit-only lunch.

Almost all fresh* fruits (save avocados, olives & coconuts) are pure carbohydrates with very little protein or fat. So, they may not sustain you for long. They do offer an abundance of fiber, vitamins/minerals, and water content, though. I would encourage you to balance your fruit only lunch with some nuts, seeds or even a hard-cooked egg for a little protein and fat.

While the nutritional content varies among fruits, there aren’t particular ones that promote weight loss, per se. Melons and strawberries are more calorie-dilute than some others, while cherries, grapes, and bananas are considered dense. Anything that takes a while to chew means you’ll consume less of it, so apples with the skin on and pomegranate arils may be better choices.

For further answers regarding fruit consumption click here and here.

*Dried and canned fruits are a no-no for dieters!

– 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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Increasing Fat Loss Without Impacting Performance

Increasing Fat Loss Without Impacting Performance

by | Aug 28, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have spent the past year working out five days a week doing both HIIT (2-3 days of the week) and strength training. I have had a lot of success with changing my shape, dropping 1.5 pant sizes and building muscle, but the process is slow. I still have body fat that I want gone. I have been reading some about the Keto diet, but don’t want to lose anything from my ability to perform and have heard mixed things about that diet. I eat pretty clean already and always have. Are there dietary changes that are key to increasing fat loss but don’t impact performance? Or should I just be patient with the process?

– Laura E.

Answer:

When you mention performance, what comes to mind is athletic competition or workout effectiveness. In either case, weight loss should ideally be tackled off-season or before the critical performance time. As it sounds like that is not your intended situation, there is no guarantee that while you are creating a caloric deficit your workouts won’t suffer.

Since you state that you eat clean already, I’d look to volume and timing of your meals and snacks for the greatest effect. Supporting your workouts with proper hydration, pre-workout snacks, and recovery nutrition is paramount. Don’t skimp in the few hours preceding and after exercise. Curbing intake at other times, particularly before bedtime and on rest days, would be the approach I’d recommend. Portions may be deceiving and appetite tends to increase with exercise, so watch not only the volume on your plate but how much goes in your mouth. An additional 100 calorie reduction equates to another lost pound per month.

Of course, if there are ‘extras’ in your diet like alcoholic beverages or sweets (even if organic), giving up on those will only benefit your performance and fat loss goals.

– 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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How to Meal Prep the Right Way – Podcast Ep. 8

How to Meal Prep the Right Way – Podcast Ep. 8

by | Aug 27, 2018 | All, Home, Nutrition, Podcast

Welcome to the 8th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back to the show LA Fitness registered dietitian, Debbie James, who helps us better understand how to meal prep, common mistakes when meal prepping, and how it can be budget-friendly. 

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 Meal Prep the Right Way – Podcast Ep. 8

Introduction 

0:01 

Show Begins 

0:15 

Planning for Meal Prep 

Begins at 0:50 

Can You Meal Prep for 5 Days Ahead of Time?  

Begins at 1:10 

Is it Harder to Prep for Certain Meals of the Day?  

Begins at 2:09 

How Many Days a Week Should You Meal Prep? 

Begins at 4:02 

Meal Prep Containers 

Begins at 4:30 

Random Side note About Cheese 

Begins at 5:28 

Common Meal Prep Mistakes 

Begins at 6:22 

Delivery vs. Make-it-Yourself 

Begins at 9:09 

Meal Prep Budgets 

Begins at 14:15 

Frozen vs Fresh  

Begins at 17:28 

Product Password 

Begins at 18:01 

Actionable Advice  

Begins at 20:35 

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