Nutrition Advice for Those with Chronic Kidney Disease (CKD)

Nutrition Advice for Those with Chronic Kidney Disease (CKD)

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

Question:

I am a healthy male who just turned 63. I have been diagnosed with chronic kidney disease (mid-range) and have been told to watch my protein intake.  Can you suggest some alternative foods/ingredients that might benefit me for muscle health & growth but will not impact me negatively as a protein supplement would? Or, is protein the same in any form? I’ve been working out steadily for the past year and a half and have lost weight and inches but have not gained that much muscle. I was with a trainer for a year and he taught me new exercises which I have maintained. He also had me focus on fat burning heart rates rather than high impact exercising. 

– Paul G.

Answer:

Gaining muscle weight & strength is possible without additional protein intake. Just look at the many vegan athletes! For muscle growth with moderate protein intake, I’d suggest you focus on the best sources of carbohydrate and fat at optimal ingestion times.  

Right before your workouts, a simpler carbohydrate will fuel muscles readily so they can do the greater work required to stimulate muscle growth. Lower-fiber fruits (e.g. applesauce, grapes, melon) and starches (e.g. animal crackers, white bread, saltines, pretzels) are choices to consume in the hour preceding exercise and in the half-hour following exercise. For your regular meals, concentrate on higher-fiber complex carbohydrates like whole grains, potatoes and vegetables which break down slowly and provide sustained energy. 

Consider incorporating medium chain triglycerides, known as MCTs. This type of fat is readily absorbed and metabolized so it may offer an alternative fuel source during longer workouts. Food sources include coconut, palm kernel oil, and dairy fat, particularly sheep and goat’s milk. As a supplement, a tablespoon of MCT oil contains 115 calories and 14 grams of fat, similar to cooking oils. Gut tolerance dictates that you should start with a teaspoon and increase dose slowly, reaching no more than 4 tablespoons daily. A modest 6-gram MCT dose in combination with other factors was used with success to treat muscle wasting in frail elderly*. 

* Medium-Chain Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength and Function in Frail Elderly Adults in a Randomized Controlled Trial. Abe S, Ezaki O, Suzuki M. Journal of Nutrition 2016 May: 146 (5): 1017-1026. 

Consult with your medical care professional before using a dietary supplement or starting on an exercise program, especially if you have been diagnosed with a medical condition. 

– 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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Trainer Spotlight | Helping Others Better Themselves

Trainer Spotlight | Helping Others Better Themselves

by | Mar 26, 2018 | All, Fitness, Home, Member Stories

Shawn M., a San Diego native, grew up and was raised in the community of Spring Valley. Throughout his adolescence, he struggled with body composition and weight. Children teased him for his excess weight from childhood through high school. This affected him greatly, but he didn’t let it defeat him. Surprisingly, what originally got him into fitness was the death of a loved one. It came as a wakeup call to Shawn. He realized that he had to change his life for the better or he could be next.

Weighing in close to 300 lbs., and borderline diabetic, Shawn was not comfortable in his own skin. He began running Monday through Friday, even when he was mentally and physically exhausted from work and school. He changed his diet, which he admits was one of the hardest things for him to do, and had to change his attitude too. Shawn recognized that he had to believe in himself; he had to believe he had the power to actually turn his life around.

With determination, and consistency, Shawn was able to lose the weight and is now working as a Pro Results® personal trainer. He hopes to help others focus on how they feel, rather than how they look on the exterior, and to make a positive difference in people’s life through health and fitness. He loves what he does, and vows to continue helping others better their lives for as long as he physically can.

An Interview with: Pro Results® Personal Trainer, Shawn M.

We spoke with Shawn and asked him to share with us some advice for others who may be struggling with weight and self-esteem issues. This is what he had to say –

Q: How has living an active lifestyle helped better shape your life?

Shawn M.: I would have to say just by being able to help and motivate others. If I did not have a story to tell I would not be able to share and motivate others when it comes to health and fitness.

Q: What should clients know about personal training before beginning a program?

SM: I think people/clients should know that there are no short cuts when it comes to your health. If you are wanting to lose weight, gain mass, or want to change your life around […] I would most likely tell people think long-term and not short-term.

Q: Have you found that there is a way to help clients stay motivated when they’ve hit a fitness plateau?

SM: Yes. I usually would find out their eating habits, exercise routine, sleep schedule, and stress and then start from there. Four major keys I believe in, especially when it comes to a plateau, is stress management, modalities of different exercises, proper sleep, and of course nutrition. I share this with every new client of mine, “let food be thy medicine and medicine be thy food.”

Q: What advice would you give for those struggling to start/stick to a healthy lifestyle plan?

SM: I would tell them think of your body as a luxury car engine that needs refueling. The foods that you put into your body will give you the energy that you need to get through the day. For an example, if you consume chips, soda, fast foods etc., your body will be fueled with 87 octane, but if you fuel your body with green rich foods, meaty proteins, healthy fats etc. you will be fueling your body with 91 premium. I try to keep it simple so my clients get a good idea of what I’m talking about.

What Lays Ahead for Shawn

Shawn M. is currently working on finishing up his Associate’s Degree and hopes to transfer to Portland State by the end of 2018. He is pursuing a Bachelor of Science degree in Applied Health.

Client Testimonials

“I became a member of LA fitness in 2016 and Shawn Montiel became my trainer. During my assessment with Shawn we discussed my physical limitations, nutrition and what goals I wanted to accomplish. Shawn was able to design a work out for me so I could strengthen my muscles and improve flexibility and balance. I was able to reach these goals with minimal discomfort using his workout plan. If I had difficulty with certain movements Shawn would reassess the workout and come up with an approach that accommodated my needs. Shawn is a very positive person and has a great outlook on life. He focuses on his clients’ needs and abilities. I had a lot of success with him as a personal trainer and would highly recommend Shawn to anyone who is looking to make improvements in their life.”

Lisa Van S.

LAF Pro Results® Client

“My husband, Doug, and I chose Shawn as our trainer because we observed his strong work ethic and attention to his clients’ needs at LA Fitness the latter half of 2017. Shawn spent our first session with him ascertaining our needs, our goals, strengths, and weaknesses in order to develop individualized fitness plans for each of us. Shawn worked with us individually twice weekly for two months inspiring us to increase our strength, endurance, nutritional balance, and cardiac fitness for overall improved health. Shawn not only inspired us to push ourselves harder during our workouts at the gym, but he also inspired us to work out at home and to stay on track with a balanced diet, increasing our daily fluid intake, and increasing our hours of sleep. In summary, Shawn helped my husband and I make positive life balance changes through exercise, nutrition, and rest to better our lives in a positive manner. Shawn is an excellent trainer who role models the healthy lifestyle he teaches his clients.”

Katherine H.

LAF Pro Results® Client

“I want to send you a thousand thank yous because the advice and the program you put me through transformed my body more than ever before. The regimen I was put through garnered me lots of compliments inside and outside of the gym, which sky rocketed my confidence. Not only did you improve my appearance, my body was stronger and performing everything at a much higher level from basketball, to running with explosion, to more stamina throughout the day. You’ve been an integral part in putting my BMI at 3% body fat at 5’8 165 pounds. Now and in the future, my daily workout consists of everything you have ever taught me. Thank you so much. I am forever grateful.”

Aljon F.

LAF Pro Results® Client

If you’re interested in pursuing a healthier lifestyle and feel like you could use a little bit of help, sign up for a complimentary fitness assessment with LA Fitness and meet trainers like Shawn M., who are here to help you become your healthiest self.*

We’re all in this together, and we want you to succeed. Join us in club today! Click here for a complimentary guest pass.

*Pro Results® personal training services are subject to an additional agreement and fee.

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.

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AAT – Ep. 18: Is Aqua Fit Alone Enough Exercise to Lose Weight?

AAT – Ep. 18: Is Aqua Fit Alone Enough Exercise to Lose Weight?

by | Mar 23, 2018 | All, Ask A Trainer, Fitness, Home, Workouts

Ask A Trainer: Featured Question of the Week

LA Fitness Pro Results® trainer, Kayla V. helps answer a member question based around Aqua Fit. Is this fun, water-based, cardio class enough to help you lose weight? We have an answer!

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.

Recommended 'Ask A Trainer' Videos

What is The Nutrition of Quinoa Seed?

What is The Nutrition of Quinoa Seed?

by | Mar 22, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

What is the nutrition of quinoa seed?

– Phuoc T.

Answer:

Cooked quinoa has 222 calories per cup, 8 grams protein, 3.5 gm fat, 39 gm carbohydrate (incl. 5 gm fiber, 1.5 gm sugar). For vitamins, 1 cup cooked contains thiamin 0.198 mg, riboflavin 0.204 mg, niacin 0.762 mg, B-6 0.228 mg, folate 78 micrograms, Vit A 9 IU, and Vit E 1.17 mg.  For minerals, 1 cup cooked contains calcium 31 mg, iron 3 mg, magnesium 118 mg, potassium 318 mg, zinc 2 mg.

Compared to cooked whole-wheat pasta (wheat is a staple, but most people don’t eat boiled wheatberries), quinoa is similar in calories, fiber and sugar, but has less carbohydrate and protein. Quinoa has more riboflavin, B-6, folate, Vit A, calcium, iron, magnesium, potassium than cooked whole wheat pasta.

Values from the USDA National Nutrient Database for Standard Reference, release 28.  Actual values may differ based on seed variety or cooking methods.

– 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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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 Organic Food Worth The Extra Cost? | QA

Is Organic Food Worth The Extra Cost? | QA

by | Mar 21, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have a question concerning organic food. Is organic food worth the extra cost? And what organic foods should you try to consume (i.e. fruits, chicken, meat, vegetables, etc.)

– O. Akanbi

Answer:

Organic food (grown without pesticides, herbicides, synthetic fertilizers, hormones/antibiotics or gene splicing) is worth the extra cost for the foods you eat regularly if you are concerned with long-term health implications from traditional farming, but I would recommend to focus your funds. If you’re immediately targeting a heart-healthy diet after a recent cardiovascular event, spend the money on specialty items for that right now (like salmon instead of regular ground beef). Condiments and obscure items that you rarely touch won’t pose as much threat as your daily fare, so they can be last on your list.

My priority for organic shopping:

First, make sure you’re able to afford an overall healthy diet with vast array of fresh foods including ample produce, sufficient dairy and raw meats/poultry/fish. Those tend to be most expensive. Although finished vegetarian products are costly, dry beans are a cheap ingredient and can be incorporated into many meals. There’s no sense in buying organic if it means you’ll give up nutrient-rich foods elsewhere.

Second, choose organic for the produce you eat the most of, especially produce that’s on the pesticide “dirty dozen” list from the Environmental Working Group. For 2017, produce with most pesticide residue were identified as strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes. You can save by purchasing conventional sweet corn, avocado, pineapple, cabbage, onion, papaya, asparagus, mango, eggplant, honeydew, kiwi, cantaloupe, cauliflower and grapefruit, deemed “the clean fifteen.”

Next, as your budget allows, look at staple items like wheat and rice, as well as your protein sources. The difference may be tiny for vitamins and minerals, but organically grown wheat and animals raised organically may develop more robust defenses against environmental stressors. That could mean they pass super antioxidants and other beneficial compounds on to you.

Lastly, organic soda and sweets? Consider whether you should even be buying them at all.

– 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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