Italian Eating Made Healthy

Italian Eating Made Healthy

by | Jul 4, 2018 | All, Home, Nutrition, Recipes

Photo credit: Katherine Parske 

If you think Italian cooking is only carb and calorie loaded, think again. We spoke with Chris Disney, Director of Operations for Picazzo’s Healthy Italian Kitchen and learned a thing or two about how healthy eating doesn’t have to mean sacrificing flavor or enjoyment of your meal. Check out the QA with Chris below and then make Picazzo’s delicious Chocolate Avocado Mousse recipe for dessert tonight!

Q: Italian food is known for being very carb-heavy. While this isn’t necessarily a bad thing, a lot of our readers are looking for ways to work on their nutrition to become their best healthy (and fit) selves – what makes the food at Picazzo’s so healthy?  

Chris Disney: Healthy is such a broad term- for some of our guests, it means a gluten-free diet, while for others it means following a vegan diet or just eating “clean” foods. For us, it is offering something for each specific diet where our guests can be confident knowing that they are not filling their bodies with hormones, antibiotics, pesticides, genetically modified organisms or artificial preservatives. We have many guests that have food allergies, digestive problems, cancers, diabetes and many other struggles or have made conscious decisions to live a vegan lifestyle and we offer these individuals a dining experience with choices that fit their specific needs. For example, we offer 99% of our menu gluten-free, while offering a completely separate vegan menu that has over 40 different menu items available.  

Q: What are some of your favorite ingredients to work with? Why those? 

CD: I actually like root vegetables a lot. They are so versatile; they can be braised, roasted, grilled or baked. They can be served hot or cold and they hold up very well. Right now our menu has an herb-roasted sweet potato that is great and we are also adding golden beets into the mix very soon. I also really like using fresh herbs- cilantro, rosemary, thyme, basil- they all have such flavor and aroma and bring a freshness to any recipe.

Q: On your website, you define what a “healthitarian” is, would you mind sharing with our readers? 

CD: We have so many guests with different dietary needs from eating gluten-free to vegan to organic. The one thing they all have in common is that they all focus on their health in one way or another, so we decided to define what that meant and become ambassadors of the movement to live, eat and be healthy. Our definition of what a Healthitarian is, is: 

HEALTH • I • TAR • I • AN  

/helth-ə-ˈter-ē-ən/  

[noun]  

  1. A person that enjoys a healthy lifestyle of nourishing the body with health-centric foods and supporting healthy habits. 
  2. An advocate for positive health, mentally, physically, spiritually and emotionally.

Q: What are the “Dirty Dozen” and “Clean 15”? 

CD: The Dirty Dozen and Clean 15 is a produce list that outlines the 12 most pesticide-heavy fruits and vegetables as well as the fruits and vegetables that are considered to be the cleanest. Generally, the items that are more porous and exposed will absorb the most pesticides, while items that have rinds or natural barriers give the flesh protection from absorbing large amounts of pesticides. This guideline is helpful to those who want to avoid conventional produce but may not want to pay a higher premium or cannot obtain 100% organic items.  

Q: How does balancing a healthy diet and healthy lifestyle impact your way of life?  

CD: Balancing a healthy diet and lifestyle is important for me since I am always on the go. I oversee 5 restaurants and my wife and I have three young kids that are 5, 3 and 8 months old so it becomes difficult to sit down and eat a healthy prepared meal, especially on a regular schedule, for all meal periods. In the restaurants, you are constantly taste-testing your product and don’t realize how much grazing you do in just quality checks. I have to be conscious and plan ahead about my choices to avoid the “auto-pilot” of eating whatever is convenient and instead, plan on having healthier snacks available like a banana, granola, yogurt or simply grape tomatoes. It is the same way with physical activity- it has to be planned and prioritized for it to happen. 

Photography by: Katherine Parske 

Picazzo’s is located at the following locations:

Picazzo's

Picazzo's - Location #2

Picazzo's - Location #3

Picazzo's - Location #4

Picazzo's - Location #5

Chocolate Avocado Mousse 

Photo credit: Grace Stufkosky 

Ingredients

  • 2 Very Ripe Avocados, Peeled & Pitted 
  • 1/4 Cup Unsweetened Cocoa Powder 
  • 1/4 Cup Agave 
  • 1/2 Tbs Vanilla Extract 
  • 1/8 Tsp Salt 
  • 3 Tbs Unsweetened Almond Milk 
  • 1 Tbs Water 

Method

Step 1: Blend all ingredients in a food processor (or traditional/immersion blenders will work too) until a smooth and creamy texture is present. 

Step 2: Enjoy.

Featured Recipes

Train for a Triathlon at LA Fitness

Train for a Triathlon at LA Fitness

by | Jul 3, 2018 | All, Fitness, Home

The Basics of Triathlon Training

A triathlon is an athletic contest that challenges its competitors in three different events: swimming, cycling, and long-distance running.

There are typically four to five different levels of triathlons that you can choose to compete in.

Level 1: Super Sprint Triathlon (Beginners)

  • Swim: 500m
  • Bike: 10km
  • Run: 2.5km

Level 2: Sprint Triathlon (Beginners)

  • Swim: 750m
  • Bike: 20km
  • Run: 5km

Level 3: Standard Triathlon – Olympic Distance (Intermediate)

  • Swim: 1.5km
  • Bike: 40km
  • Run: 10km

Level 4: Half-Ironman Triathlon (Advanced)

  • Swim: 1.9km
  • Bike: 90km
  • Run: 21.9km

Level 5: Ironman Triathlon (Advanced)

  • Swim: 3.9km
  • Bike: 180km
  • Run: 42km (marathon)

Source: Cycling Weekly

What to Bring to a Triathlon

  • Tri suit*
  • Triathlon designed wetsuit for anything Olympic length and longer. Sprints are usually reverse so swimming is last and short so no wetsuit needed. Tri suits are nice because you don’t have to change clothes from swim to run but Tri shorts and a tank top works great too. Wetsuits are for warmth but more so for buoyancy to keep your legs on the surface of the water. It really helps a lot, especially in ocean swims. Surf wetsuits are not preferred since they are cut differently and it’s hard to swim in them. (Suggestion provided by Tom G., competitive triathlete and LA Fitness member.)
  • *If you’re not competing in a tri suit, make sure to bring proper clothing for each event (i.e. wetsuit, cycling shorts, and top.)
  • Swim Cap
  • Swim goggles
  • Bike helmet
  • Bike (road bike preferred but any bike with street tires)
  • Tire repair kit
  • Cycling shoes
  • Socks
  • Hat (optional)
  • Sunglasses (optional)
  • Bag(s) for dry/wet clothing
  • Fitness tracking device (optional)
  • Water bottle
  • Pre/post-race nutrition
  • Towel(s)
  • Confidence ?

Triathlon Training Requirements

A triathlon training schedule is going to vary based on current fitness level, age, gender, and the level of triathlon you plan on competing in.

Taken from the Triathlon Training for Dummies Cheat Sheet, they recommend:

Sprint/Super Sprint

  • 2 to 4 hrs./week
  • 12 weeks before event

Olympic

  • 4 to 6 hrs./week
  • 16 weeks before event

Half Ironman

  • 4 to 10 hrs./week
  • 24 weeks before event

Ironman

  • 5 to 15 hrs./week
  • 30 weeks before event

Of course, this is only a suggested guide. Everyone may need to adjust their fitness routine accordingly.

Triathlon Training with a Certified Personal Trainer

If you find yourself struggling with swimming, biking or running, consider investing in a certified personal trainer who can help create a personalized training schedule for you to successfully reach your goals.

It’s an additional way to help you stay accountable during your training, further establish your goals, and measure and track your progress leading up to the big day!

Tip: Know the terrain well before race day and share this information with your trainer. It can greatly impact the intensity and style of training you’ll need for optimal success.

Triathlon Training at LA Fitness

Any time is a good time to start training at LA Fitness, but it’s a great time if you’re training for a big event. With state-of-the-art equipment, a Junior Olympic size pool*, and plenty of cycle bikes, it’s a great place to put in the work needed leading up to the big day.

If you’re looking for an upcoming triathlon to try, consider the Time to Tri Indoor triathlon series at www.mytimetotri.com/indoorseries.

The Time to Tri Indoor Triathlon Series features a 10-minute pool swim, 30-minute stationary bike, and 20-minute treadmill run. Choose from one of five LA Fitness locations in the Tempe/Tucson area July 15 or July 22.

Triathlon Training Nutrition and Diet

The basic concept is to eat for training as you would an actual competition. This enables you to test out which foods, beverages and meals work best with your body for your specific race distance. Competing on a full stomach is uncomfortable, doesn’t allow the best digestion, and can impair performance so you’ll want to be sure and have a higher carbohydrate meal 3-4 hours prior to a full training session with all three sports. This meal should contain a moderate amount of protein (~30 grams) and a low amount of fat, followed by about 2 cups of water. Races are usually first thing in the morning making this timing impractical, so load up on carbohydrates the night before and practice early mornings while following the below.

About an hour prior to the event, eat a snack with around 30-60 grams of carbohydrates and about 10 grams of protein, again lower fat and with a cup of water. Consumption of this snack is critical as there is no intake during the first swim leg and fueling during the bike and run legs will likely be limited to sports drinks. The goal is to create a constant supply of blood glucose throughout the triathlon. Hydration for thermoregulation is critical, so drink ½ – 1 cup of a lightly salted solution of 5-8% carbohydrate (10-20 g CHO and ~110 mg Na+ per cup) every 15 – 20 minutes during competition and training. Everyone’s body is unique and gut tolerance varies, so find your ideal foods and volume to ensure peak performance.

Response above provided by LA Fitness registered dietitian, Debbie James, RDN.

Events

Sunday, July 15 at 7:30 a.m.:

  • Tempe
  • Queen Creek
  • Tucson North

Sunday, July 22 at 7:30 a.m.:

  • Camelback @ I-51 (Phoenix)
  • Oro Valley

It’s your time to try a triathlon! For more information and to register, visit mytimetotri.com/indoorseries. LA Fitness members save $10 on registration.

For a more comprehensive look into everything you’ll need to know before your big day, check out this all-inclusive article published by the New York Times on triathlons.

All guests using club facilities must be 18 years of age or older, show I.D., and sign a waiver of liability prior to admission. Advertised events are subject to change. ©2018 Fitness International, LLC. All rights reserved.

* Amenities may vary by location and some may require an additional fee. Access based on membership type.

References:

  1. http://www.cyclingweekly.com/fitness/triathlon-distances-training-equipment-189845
  2. http://www.dummies.com/sports/olympic-sports/triathlon-training-for-dummies-cheat-sheet/

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AAT: Ep. 24 – What Machines Help with Toning the Body?

AAT: Ep. 24 – What Machines Help with Toning the Body?

by | Jun 29, 2018 | All, Ask A Trainer, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® Master Trainer, Stone T., gives his expert advice on which machines best assist with toning the body. His answer may surprise you!

Do you have a fitness question? Ask one of our certified Pro Results® trainers here! Your question may be featured in an upcoming Ask Our Trainer video.**

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**Selected submissions will be featured on the LA Fitness blog and possibly other LA Fitness digital media entities & websites. By making a submission, you hereby grant LA Fitness a non-exclusive, perpetual, worldwide, irrevocable license to use and make copies of the contents of such submission for any purpose and in any medium whatsoever, and you hereby waive and relinquish any copyright or other intellectual property right you may have in the contents of such submission and your right to pursue any claim for LA Fitness’s violation of those intellectual property rights.

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Let’s Talk About the Basics: Carbs, Fats & Proteins

Let’s Talk About the Basics: Carbs, Fats & Proteins

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

Question:

Can you provide me with a basic understanding of carbs, fats, and proteins?

– Mandeep P.

Answer:

Carbohydrate, fat, and protein are the three macronutrients (needed in large quantities) that give us energy. Alcohol also provides calories but is not a nutrient. Water is the other macronutrient but is calorie-free.

Carbohydrates are compounds that are predominantly used for energy in the body to fuel our brain, nervous system, organs, metabolic processes, and muscles. We get 4 calories per gram from carbohydrate molecules that reach our cells. Some carbohydrates aren’t even digested or absorbed – namely dietary fiber. It is specifically identified on a food’s Nutrition Facts panel, as are sugars. Carbohydrates can be simple or complex in structure. Simple carbohydrates are single or double sugar units, while complex carbohydrates are starchy. Sugars are naturally found in fruits, milk and yogurt, some vegetables, but can be added to just about any packaged or processed food. Starches include foods like potatoes, pasta, bread, rice, corn and cereal grains.

Fats that we eat are triglyceride compounds, the same type we store in our bodies. We get 9 calories per gram of fat, making fat the most energy-rich macronutrient. In addition to long-term energy, we use fat for insulation and protecting our internal organs. Each triglyceride has 3 fatty acid strands. Some of the bonds in a fatty acid are doubled-up making them unsaturated. Mono-(single) and poly-(multiple) unsaturated fats are healthier for us than saturated fat. Trans fat is produced unintentionally when in food processing, and unsaturated fat (typically plant oil) is hydrogenated to become solid. These are the worst fats that negatively impact health, even more so than saturated fat. The highest sources of beneficial unsaturated fats are fatty fish and plant foods like nuts, olives, and avocados.

Proteins are chains of nitrogen-containing amino acids that we break down and reuse to form our own protein in cell membranes, antibodies, and enzymes. These are functions neither fats nor carbohydrates can perform, and we don’t have amino acid reserves, so it’s important to get enough protein. We get 4 calories per gram of protein. Some of the amino acids we can’t form ourselves and so are considered essential to our bodies. Protein sources with the most essential amino acids include eggs, poultry, beef, pork, and dairy products. With an adequate amount of a wide variety of legumes, vegetables, whole grains, nuts and seeds, vegans can get enough essential amino acids from plant foods alone.

Did you know?… If you eat too many calories from any energy source, your body can convert it to stored fat.

– 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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Breakfast and Lunch Options for On-the-Go

Breakfast and Lunch Options for On-the-Go

by | Jun 26, 2018 | All, Ask Our Dietitian, Home

Question:

I would like to find good breakfast diet. I can’t do milk products in the morning. Oatmeal is not my favorite, but I can eat it. I also need good lunch meal to carry with me as I am in sales so I’m in the car all day long.  

My background: 

  • I work out 3 days a week  
  • 61 years of age  
  • 6” tall 
  • Weight 200 lbs  
  • Cholesterol tends to be a little high  
  • No diabetes  
  • Do get low blood sugar at times  
  • Drink coffee  
  • Take vitamins  

Thanks for your help. 

– Kent S.

Answer:

Based on the information you provided, meals about 600-800 calories (assuming no snacks) seem suitable. You’d benefit from fiber, unsaturated fats including omega-3 fats and losing weight, hence the lower calorie range. 

Here are a few options about 600 calories for you to consider: 

Breakfasts 

  • Plated: 2 whole wheat waffles, peach or ½ mango, 4 egg whites, Tbsp pesto. Glass of pea protein milk. 
  • Smoothie: 2 cups vanilla soymilk, medium banana (chopped & frozen), 2 Tbsp each – instant coffee, wheat germ, chocolate hazelnut spread.  Blenderize all together, ice optional. 
  • Weekend treat: large baked sweet potato w/ skin (about ½ pound), 3 Tbsp sliced almonds, 3 oz Canadian bacon or ham, 1 cup wilted spinach (3 cups raw), 3 Tbsp feta cheese 

Lunches 

  • PB+B: 2 Tbsp natural peanut butter on 8 slices thin whole grain rye crisp bread, topped with 1.5 cups sliced berries 
  • Wrap: 10” whole wheat tortilla, 4 oz chicken breast, ½ cup shredded cabbage + carrot, ¼ avocado, Tbsp dressing. Apple on the side. 
  • Pasta salad: 1 cup cooked & chilled shells or macaroni, 6 oz oil-packed solid tuna, ½ cup white beans, ½ cup peas, ½ cup halved cherry tomatoes, diced green onion and herbs to taste 

Others have recently had similar questions. Read our answers here: Quick Eats While on the Road and The Mailman Diet. 

– 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!

4 + 11 =

Recommended Reading - Q+A