Are Bananas Acceptable for Weight Loss?  

Are Bananas Acceptable for Weight Loss?  

by | Nov 20, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I heard that to lose weight bananas are not recommended. My go-to food to replenish energy, vitamins, and minerals is a banana and water after my work-out. Do you have any other recommendations?

– Josh A.

Answer:

The notion that bananas are not good for weight loss probably stems from their slightly higher energy density and sugar content. However, that is only in context compared to other fruits! If you choose a banana over a granola bar, you might be saving on sugar and getting more micronutrients to boot.

One way to ‘balance’ the natural fruit sugars is to consume some nuts or protein with the banana. Perhaps add 20 almonds or an ounce of string cheese to the banana for your recovery snack. The net effect is a blunted rise in blood sugar over time versus a quicker spike. This would dampen the stimulus for fat storage, though your calories would go up because of the addition.  If you are still put off by a banana, then consider swapping it for 2 plums or an orange for slightly less sugar and energy.

– 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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Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14

Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14

by | Nov 19, 2018 | All, Fitness, Home, Nutrition, Podcast

Welcome to the 14th 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, and LA Fitness Master Trainer, Heather Esdon, on ways to stay healthy and fit this holiday season (despite busy schedules and delicious foods!)

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 – Fitness and Food: How to Navigate the Holiday Season – Podcast Ep. 14 

Intro   

Begins at 0:01   

Dietitian Debbie James, Joins the Show 

Begins at 1:22  

Thanksgiving Fun Fact #1 

1:29  

How Can Overeating be Avoided? 

3:10 

The Holiday Mentality  

4:30 

Trot Off the Turkey Challenge 

5:44 

Setting a Nutrition Goal Around the Holidays 

6:10 

Healthier Versions of Thanksgiving Foods 

7:16  

Challenging the Norm – The Minimalist Thanksgiving 

8:20  

Holiday Parities – How to Approach Them 

12:08 

Is Hot Cocoa Bad for You?? 

13:33 

The Holiday Themed Lightening Question Round with Debbie James 

14:38

Actionable Advice  

16:12 

LA Fitness, Master Trainer, Heather Edson Joins the Show 

17:17 

Holiday Fun Fact #2   

17:49 

Fitness Strategy Heading into the Holidays 

19:14 

Is it Better to Work Out Pre or Post the Holiday Meal? 

20:20 

What’s a Good Calorie Burn to Aim For? 

21:40 

What Are Some Exercises People Can Do at Home? 

22:21 

What Are Some Quick Exercises People Can Do in the Gym? 

23:34 

Are There Certain Exercises That Are Best for HIIT Training? 

24:20 

The Holiday Themed Lightening Question Round with Heather Edson 

26:21 

Actionable Advice Part 2 

27:40 

Outro 

28:18

Recommended Podcast Episodes 

Trot Off the Turkey Challenge

Trot Off the Turkey Challenge

by | Nov 14, 2018 | All, Fitness, Home

LA Fitness invites you to trot off the turkey with us this season!  

Thanksgiving is the perfect time of year to give thanks to all that is good in our lives – including giving thanks to our bodies. Before sitting down with friends and family, try challenging yourself to this 2-week pre-Thanksgiving dinner workout! 

But first, a fun fact.  

Did you know the average number of calories that a person consumes at Thanksgiving dinner is a whopping 4,500!?1 That’s a whole lot more than the daily recommended amount (over double for some!), and that’s just one meal.  

But fear not, let yourself splurge for the holiday by burning off the 4,500 calories in the next 15 days leading up to the big event.  

The Turkey Trot Challenge is designed to increase in difficulty as we get nearer the holiday, but make sure you go at your own pace and never push yourself to the point of exhaustion. Remember, this should be fun!  

Share your journey with us using the hashtags #LAFitness #TurkeyTrotChallenge. 

Starting Point: 4,500 calories to burn. 

DAY 1 – Starting off slow 

  • Running (5 mph) 
  • Time: 30 minutes 

Calories Burned: 240 

Calories Remaining: 4,260  

DAY 2 

  • Walking (3 mph) 
  • Time: 60 minutes 

Calories Burned: 247 

Calories Remaining: 4,013 

DAY 3 – Time to up the training! 

  • Elliptical Trainer  
  • Time: 60 minutes 

Calories Burned: 645 

Calories Remaining: 3,368 

DAY 4  

  • Jogging 
  • Time: 45 minutes 

Calories Burned: 298 

Calories Remaining: 3,070 

DAY 5  

  • Running (6 mph) 
  • Time: 45 minutes 

Calories Burned: 427 

Calories Remaining: 2,643 

DAY 6 – We’re in the home stretch! 

Workout #1 

  • Elliptical Trainer  
  • Time: 60 minutes 

AND 

Workout #2 

  • “Power” Walking (4 mph) 
  • Time: 60 minutes 

Total Calories Burned: 937 

Calories Remaining: 1,706 

DAY 7  

Workout #1 

  • Running (7 mph) 
  • Time: 30 minutes 

AND 

Workout #2 

  • Hiking  
  • Time: 60 minutes 

Calories Burned: 832 

Calories Remaining: 874 

DAY 8 – One day out from Turkey Day (The cool down.) 

  • Walking (3 mph) 
  • Time: 60 minutes 

Calories Burned: 247 

Calories Remaining: 627 

DAY 9 – GOOBLE GOOBLE DAY (Thanksgiving!) 

  • Elliptical Trainer 
  • Time: 60 minutes 

Calories Burned: 645 

Calories Remaining: -18 

Yay! 18 extra calories burned!  

A Special Message from the Writer: 

In the spirit of the holiday season, I would like to take this time to thank all of our Living Healthy readers and subscribers. Each of you is such an inspiration to our community. I hope this holiday season brings you an abundance of love and gratitude and a desire to keep working towards all your health and fitness goals!  

Now it’s time for the moment we’ve all been waiting for… Thanksgiving dinner!  

Disclaimer: Calories burned are approximate and based off a weight category of 125lbs. In order to calculate calories burned using your own weight, click here.  

 Separately, a healthy balanced exercise program should consist of a mixture of both strength training and cardio. Do not use this as an exercise training program. This challenge is simply designed to be a fun addition to your normal workout routine.  

Sources:  

  1. https://well.blogs.nytimes.com/2012/11/14/how-many-calories-do-we-really-eat-at-thanksgiving/  

Referenced:  

  1. https://www.healthstatus.com/calculate/cbc/  

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HIIT Play: High Intensity Interval Training – Podcast Ep. 13

HIIT Play: High Intensity Interval Training – Podcast Ep. 13

by | Nov 5, 2018 | All, Exercises, Fitness, Home, Podcast

Welcome to the 13th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of Living Healthy, we bring back to the show LA Fitness Master Trainer, and pun-master, Geoff Fox who shares his knowledge on high-intensity interval training (HIIT).

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 – HIIT Play: High-Intensity Interval Training – Podcast Ep. 13 

Warning: Puns Ahead

Begins at 0:01  

Master Trainer, Geoff Fox joins the show  

Begins at 2:08 

Are HIIT Workouts Done with PT Clients? 

2:22 

Is There a Difference Between Strength vs. Cardio HIIT? 

2:59 

Do You Want to Follow HIIT Up with Additional Cardio?  

4:38 

Is HIIT for Everyone? What About Those with Heart Conditions? 

5:33 

Can HIIT Build a Healthier Heart? 

6:50 

On Tracking Heartrate  

7:22 

Solo HIIT vs. Group HIIT 

9:04 

Do You Have to Consume More Calories to Participate in HIIT? 

10:50 

Understand What Your Calorie Needs Are Prior 

14:21 

Has HIIT Been Around for Long? 

15:37 

HIIT – Not Just for Athletes 

17:41 

Actionable Advice – The Top 3 Benefits of HIIT  

19:30 

Outro  

20:50 

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LA Fitness NAMI Walk 2018 Recap

LA Fitness NAMI Walk 2018 Recap

by | Oct 20, 2018 | All, Fitness, Home, Wellness

On Saturday, September 29th, 2018, LA Fitness participated with NAMI (National Alliance for Mental Illness) and attended their walk at Angel Stadium in recognition of Mental Illness Awareness Week (MIAW). What started off as a small idea turned in to a larger campaign which hoped to bring focus and attention to an often-unspoken topic: mental illness.

The fitness industry does an outstanding job of promoting the benefits of physical activity for a healthier body, but exercise provides many additional benefits for a healthier mind.

Health and wellness can be thought of as the trifecta of physical, mental and emotional wellbeing. A balanced life of healthy eating, sleeping, exercise and time spent doing the things you love with those you love can all lead to a happier self – and who doesn’t want to be happy?

On the day of the event, thousands of people showed up from various organizations to show their support for a great cause. The air was filled with an electric sense of positivity and hope that absolutely radiated in smiles and kind words of fellow walkers.

And for animal lovers out there, there was also a pet costume contest that took place before the walk, meaning there was no shortage of cute dogs to pet and ogle at during the event.

Participants held up signs with various sayings such as “Don’t be ashamed of your story, it will inspire others!” and “We walk, so people will talk”, promoting NAMI’s campaign slogan #CureStigma.

In honor of MIAW, the LA Fitness Living Healthy Podcast published a special episode which featured Neel Doshi, DO, a psychiatrist with Kaiser Permanente Orange County. He helped us better understand the impact exercise can have when added to a treatment plan. If you’re one of the many who deal with anxiety or depression symptoms, you may want to give the episode a listen.

(Listen to it, here!)

Whatever you may be going through may feel overwhelming, but with the proper support group, your journey can feel a lot less lonely.

Try out an LA Fitness today.

It’s been such a positive experience to hear from many different people about their relatable struggles with mental illness. It really means a lot to talk about it and remove some of the stigma.

Penny S.

I really enjoyed sharing the walk with my wife and son. It was a great event and the turn out proved that we are chipping away at the stigma that surrounds mental illness.

Andrew G.

To see so many people come out to fight the stigma surrounding mental illness was both touching and inspiring. I was so proud to rally behind such a strong force and share such empowerment with my son.

Elaine G.

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