Commit to Fit Featured Member Goals

Commit to Fit Featured Member Goals

by | Nov 27, 2017 | All, Commit Goals, Community, Fitness, Home

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

Commit to Fit is a program designed to help members stick to their fitness goals. In fact, studies show, those who write down their goals accomplish significantly more than those who do not write their goals.* Share yours with us today in the Commit to Fit form below!** You may even be featured in a future Commit to Fit post. Shown below, are some of our most recent members who have committed to their fitness goals.

Paige C.

Paige C. is working on toning up and shoulders! A goal can only be hit if you refuse to never give up!

Alicia H.

Alicia H. wants to keep active during her pregnancy! Way to go! Congratulations on your soon-to-be new addition.

Lucia F.

Lucia F. is maintaining her goal of keeping in shape – keep up the hard work! It pays off.

Ernst C.

Ernst C. wants to be a lean 260 lbs.! Nothing like hard work and determination to keep you focused on your goal, Erst – great job!

*Goals Research Summary conducted by Dr. Gail Matthews of the Dominican University of California, statistics retrieved, September 9, 2016.

**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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Turkey That’s Twice as Nice

Turkey That’s Twice as Nice

by | Nov 22, 2017 | All, Home, Nutrition

Roast turkey that’s seasoned, moist and delicious. Roast turkey that’s seasoned, moist and delicious. Yes, I just repeated myself. What could be better than enjoying your Thanksgiving Day bird twice? By saving some for later, you’re less likely to over-consume (about ¼ pound of  turkey meat is a serving) and you’ll have a healthy protein as the main ingredient for another time.

As you look forward to your holiday meal, think ahead to the whole weekend. Save some turkey for second suppers that are anything but dull leftovers. Here are six (3 hot, 3 cold) healthy entrée ideas that consist of six ingredients or fewer:

Enchiladas – shredded turkey with fajita vegetables, rolled in tortillas and topped with salsa and sprinkle of cheese, then baked.

Primavera – turkey strips with broccoli, peas, cherry tomatoes, boiled pasta, and parmesan (bell pepper/spinach/mushrooms or yellow squash/asparagus/sun-dried tomatoes also work).

Classic soup – cubed turkey with sautéed vegetables* (set aside some when making stuffing), broth, and either cooked brown rice or white beans.

*make your own mirepoix by dicing celery, onion, and carrot in a food processor then sautéing until onion is translucent and veggies are tender

Simple wrap – thin sliced turkey with lettuce, tomato, and avocado or guacamole in a flavored tortilla.

Traditional sandwich – sliced turkey with cranberry dressing, arugula, and Havarti on whole wheat bread.

Folded sandwich – turkey strips with roasted red pepper, cucumber, spinach and pesto on flatbread.

Don’t forget about those tasty side dishes! Whether starch or vegetable (or both), here are some ways to re-purpose the extras and create new nutritious meals for the days ahead:

Breakfast bake – mix mashed sweet potato with cinnamon, ginger and vanilla, then top with oats and pecans or pumpkin seeds before reheating.

Salad niçoise – add leftover green beans (cooked and chilled) to baby red potatoes, tuna, olives, and hard cooked egg on a bed of greens.

Stuffed mushrooms appetizer – add bacon bits or parmesan cheese and crushed garlic to leftover stuffing, then bake in mushroom caps.

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Snacks to Help Boost Energy

Snacks to Help Boost Energy

Snacking and grazing are suitable ways to consume your daily intake, providing the choices are good ones and you compensate with smaller meals. Check out our RDN’s suggestions.

What’s the DASH Diet?

What’s the DASH Diet?

LA Fitness, RDN, Debbie James, gives a reader advice on the best type of diet to keep health levels in check. Learn more about the DASH diet.

Celiac Disease & Diet | Q+A

Celiac Disease & Diet | Q+A

by | Nov 21, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have celiac and am lactose intolerant. I have just started working out with a personal trainer. My problem is that I’m not gaining weight (rather than not losing weight). My diet consists mainly of meat, vegetables, and fruit. Any suggestions as to how I should modify my diet in order to gain weight and muscle mass?

– Jerry

Answer:

You’ve got the basics down, Jerry. Building lean mass means having the extra energy and building blocks to create new fibers. You may be eating the right foods, but not enough. Or you could be missing the high-calorie essentials that make gaining weight easier. Vegetables and fruit just aren’t energy-rich, save for avocados, olives and dried fruits. Meats, poultry and seafood can be lean or fatty depending on the cut/fish. Regardless of your present choices, adding sugar and fat are the primary ways to boost calories without straying from current foods.

Normally I’d recommend cheeses, and there are enzymes you can chew for lactose intolerance. Meats can be enriched with true gravies, oil-based sauces like pesto and chimichurri, and sautéed mushrooms or garlic. Complex carbohydrates are a staple for building muscle and there are several gluten-free options like potato, corn and rice. The bonus of these is that they go well with butters or margarines for extra calories.

Here are simple suggestions as to how one could bump up the calories from a basic diet of meat, vegetables and fruit:

plain oats → oatmeal w/ ground pecans, raisins, and honey

fruit or vegetable juice → smoothie consisting of avocado, banana, and coconut milk

grilled chicken breast, asparagus → light and dark meat chicken w/ BBQ sauce, bacon wrapped asparagus, homemade mashed potatoes made with dairy free margarine and unsweetened milk substitute

steak, peppers,  onion stir fry → same, plus guacamole and roasted corn

fresh fruit salad → ambrosia-style w/ nuts, shredded coconut and gluten-free marshmallows

iced coffee → coffee soy dessert

– Debbie J., MS, RD

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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!

10 + 5 =

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Nearly 1 in 2 Adults Classified with High Blood Pressure, New Guidelines to Consider

Nearly 1 in 2 Adults Classified with High Blood Pressure, New Guidelines to Consider

by | Nov 17, 2017 | All, Fitness, Home, Wellness

Are you in the danger zone? Nearly half of all U.S. adults are identified as having high blood pressure, or hypertension, but what does this mean exactly? Imagine it like this, hypertension can easily be compared to having a piping system where the pressure is slowly increasing. Over time, this pressure wears on the machinery (“your heart”) and affects the overall system of equipment (“your body”). When blood pushes too hard against the blood vessels of the body, it damages the tissues of the arteries over time, weakening the heart and overall circulatory system. The good news is, there are ways to manage, and even prevent, this from occurring.

The American Heart Association (AHA) sets guidelines of what a healthy blood pressure should be. The new guidelines lower the blood pressure at which a person is considered to have high blood pressure. Under the previous definition, 32% of American adults were considered to have high blood pressure. The change to the guidelines changes the definition, with the result that 46% of U.S. adults are now identified as having high blood pressure. According to the AHA, “a blood pressure of less than 120/80 still will be considered normal, but levels at or above that, to 129, will be called ‘elevated’.”1 Having these new guidelines in place will allow doctors to better detect, treat and prevent hypertension in their patients.

The new guidelines can be thought of as a preventive measure. By monitoring and recognizing moderate to high blood pressure sooner, individuals will be able to take steps to control their blood pressure earlier. With implementation of healthy lifestyle changes, the risk of heart disease and stroke diminishes, giving those with hypertension a chance to get a better hold on their health. In fact, not only can early detection possibly help prevent stroke and cardiovascular issues, but it may also help prevent kidney failure. The new guidelines can help doctors detect, treat and prevent the results of hypertension.

The AHA’s journal, Hypertension emphasizes, “that doctors need to focus on a whole framework of healthier lifestyle changes for [their] patients,”2 which may be easier to do if they are able to start educating their patients earlier on. Paul Whelton, M.D., who chaired the guideline writing committee said, “I’m not saying it’s easy to change our lifestyles, but that should be first and foremost.”3

Paul Whelton, M.D., chaired the committee that wrote the new high blood pressure guidelines.

Heart Healthy Diet and Lifestyle Tips from the AHA

  • Reduce salt intake
  • Incorporate potassium-rich foods
    • i.e. bananas, potatoes, avocados, and dark leafy vegetables
  • Cut back on alcohol consumption
  • Healthy weight loss
  • Quit smoking cigarettes
  • Increase physical activity

Oftentimes, people with high blood pressure may not even realize they have it, and because of this it has become known as the “silent killer.” There are usually no obvious symptoms, making hypertension the main culprit for “more heart disease and stroke deaths than almost all other preventable causes,”4 falling second only to smoking. Check out the guide below to see where you fall on the scale, and make it a priority to live a healthy life to help build a healthy future.

If you think you may be at risk of high blood pressure or hypertension, consult with your doctor. 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.

Sources:

  1. “Nearly Half of U.S. Adults Could Now Be Classified with High Blood Pressure, under New Definitions.” News on Heart.org, 14 Nov. 2017, news.heart.org/nearly-half-u-s-adults-now-classified-high-blood-pressure-new-definitions/.
  2. Ibid
  3. Ibid
  4. Ibid

Referenced:

http://hyper.ahajournals.org/content/early/2017/11/10/HYP.000000000000006

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Shredding For The Wedding | Q+A

Shredding For The Wedding | Q+A

by | Nov 16, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am trying to slim down for my wedding next June. I am 5′ 3″ and woke up at 129 pounds this morning but fluctuate a few pounds regularly. I work out for the most part 5 days a week switching each day a different aspect of weight lifting for different body parts (chest, legs, arms, etc.). I do not do a lot of cardio, maybe 5-10 minutes after a non-leg day work out – usually treadmill. I know my lack of continued weight loss is partially due to my diet but would love some advice on what I should try to eat more of. I do try to eat salads and chicken and such. Sorry if this is too generic. Let me know if you need more info to properly answer. Thank you in advance.

– Danielle S.

Answer:

Dear bride-to-be, I’m so glad you’re addressing your shape now and not at the last minute!  Your desire to focus on what to eat more of shows your positive attitude. You can’t go wrong with more vegetables and water. Try to get at least 3 cups of veggies and 6 glasses of straight water daily. More calories in the morning versus late afternoon/evening can be key to burning off what you do eat. If your diet is relatively fat-free, it could leave you hungry. A spoonful of healthy fat at each meal can help keep you satisfied and may actually prevent greater calories later. As the American Council on Exercise* puts it, “Including fat at each meal will help you to feel fuller for longer, balance blood sugar level, and increase your satisfaction with each meal.”  Of course you can’t add things to your diet without reducing calories elsewhere.

For stress-free dieting, consider eating your meals with a FIRST, THEN approach:

FIRST plan your meals, THEN shop for what you need. FIRST pack your lunch, THEN you can supplement if plans change. FIRST have a glass of water, THEN eat your meal. FIRST eat your vegetables, THEN your other meal components. FIRST eat fresh fruit, THEN if still hungry have a teacup size of dessert.

Be sure to stay tuned and keep reading our Living Healthy blog for more weight loss articles, menu suggestions and healthy recipe ideas.

* https://www.acefitness.org/acefit/healthy-living-article/60/6292/fat-friend-or-foe-and-how-much-should-you-eat/

– Debbie J., MS, RD

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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!

6 + 13 =

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