I am about 5’5 and weigh 160. I’m trying to start my very first diet as I have been noticing that I have been having trouble getting around as easily as before (not too bad). Also I really want to start eating healthy and want to get fit. My stomach is bulgy and I have been having digestive problems which I believe are a result of my poor eating habits. Please help. I really want to start living healthier and fitter. Any advice will help. Thank you.
– Sabrina
Not knowing your current eating habits, Sabrina, I’ll point you towards our key recommendations for gut health and weight loss. Read our article on Yoga for Digestion for exercise tips to deal with digestive problems. Here we’ll address nutrition:
First, get rid of added sugars and extra fat. This means to forgo sweetened coffee drinks, sherbet in smoothies, fried foods and limit cheese and sweet/creamy/oily condiments and sauces. Next, curb alcohol intake to no more than 1 drink per day. Then choose complex carbohydrates like whole grains balanced with lean proteins as the basis for meals and snacks. Vegetables should comprise more of your plate than starches (e.g. potatoes, rice, corn). Portions matter so only eat as much as you need to not feel hungry. Add fresh fruit and low-fat dairy as dessert alternatives. Finally, drink ample water and tea to facilitate digestion, support metabolism and promote satiety.
By acknowledging your current situation and being open to change, you are off to a great start toward new eating habits that should become permanent, not a “first 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.
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!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
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I have done body building in the past and know that the perfect combination of protein/carbs/fats produce results with respect to giving the body what it needs to develop lean muscle and lose fat. This is done in part by measuring body fat and weight. How would you calculate this because I had someone do it for me in the past and don’t know how to do it myself. It was broken down into total protein, carbs and fats for the whole day and further broken down per meal. Can you duplicate this process?
– Alisa O.
I will admit that I am not sure what “perfect combination” of macro-nutrients you are referring to. One’s individual body composition can be used to help create personal nutritional goals. Actual nutrient needs are much more complex and depend on protein turnover, nitrogen loss and metabolism. Also, nutrient quality, timing and frequency have an impact on developing lean muscle and losing fat.
That said, I like the summary bodybuilding recommendations from an article in the Journal of the International Society of Sports Nutrition*:
Diet component Recommendation
Protein (g/kg of lean body mass) 2.3-3.1
Fat (% of total calories) 15-30%
Carbohydrate (% of total calories) remaining
Let’s work through these with a sample 2,000 calorie diet for a 160-pound person with 15% body fat.
Apply the recommendations to your own anthropometrics and total energy need to get a possible ideal combination of macro-nutrients for your goals.
*Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Helms, ER, Aragon AA, Fitschen PJ. Journal of the International Society of Sports Nutrition 201411:20
– 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.
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!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
Aristotle questioned human behavior, Einstein questioned the rules of relativity, and Edison questioned electricity. Today, we are questioning nutrition – fruit, to be specific. Are red or green apples healthier for you? Is there a difference? Does having an apple a day really keep the doctor away? We dive headfirst into this important debate.
The apple is a fruit that is often taken for granted. Offered in almost all grocery stores and farmers’ markets year-round, these tasty nutritious treats provide a host of health benefits. Let’s take a closer look.
The fact is both red and green apples are a good nutritious option. The differences are very slight, so red apple fans and green apple fans rejoice! The overall health benefits of apples, regardless of color, are many. The age-old saying, “an apple a day,” really may keep the doctor away.
What are your nutrition-related questions? Submit your best by clicking here!
Leave us a comment in the box below with your apple preference! Which will come out on top – red or green?
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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Does coconut oil harm endothelial cells?
– James B.
What a curious question!
The endothelial cells lining your blood vessels work to relax and contract the diameter in response to stimuli. They produce nitric oxide, a vasodilator. Stiff or narrow arteries are risk factors for cardiovascular events because they don’t allow the blood to flow through adequately. When the endothelium isn’t working properly, it’s called dysfunction. This can lead to the development of atherosclerosis (plaque deposition).
Coconut oil is 100% cholesterol-free (as are all plant oils), but contains mostly saturated fatty acids. These differ chemically from, and are not as harmful to the vascular system as, animal saturated fats.
In searching the US National Library of Medicine’s database of published research for “coconut” and “endothelial” in human subjects, the search results showed only 3 related articles. One suggested that saturated fats did not affect endothelial function as compared with trans fats1. Another showed no difference between coconut oil and sunflower oil (high in polyunsaturated fatty acids) in cardiovascular risk2. The third showed similar impairment in endothelium-dependent artery dilation from both coconut milk and a Western high-fat meal3.
Leaving no stone unturned, I looked for other studies not in this database. One that compared coconut oil to safflower oil (high in polyunsaturated fatty acids) in a single high fat meal found a “non-significant trend toward impairment of endothelium-dependent vascular reactivity in conduit arteries… after the saturated fat meal.4”
All together, the body of research shows that there is not enough evidence to say there is a definitive correlation between consumption of coconut oil and epithelium health. So James, I would say to keep your fat intake at a low to moderate level and from primarily plant sources of unsaturated fat.
– Debbie J., MS, RD
Sources:
Journal of the American College of Cardiology
Volume 48, Issue 4, August 2006
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.
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!
With so many sources offering nutrition advice, it’s hard to know what’s true. Even factual information can become distorted by the time it reaches you. Like a game of telephone, the message often changes as it’s passed along. Here, we debunk 5 common diet myths to...
Most comfort foods we turn to are heavily laden with fat, starch and calories. There are healthier ways to enjoy down-home classics by making a few tweaks.
Any good workout plan needs a good nutrition plan. We've compiled the best advice from our RDN, Debbie James, to help you construct your perfect meal plan.
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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Yes, we know it’s December, but is there ever a wrong time to enjoy nice cream? Stock your freezer with these healthy ice cream alternatives for the upcoming holidays!
Rumors abound about a potential Keto workout aid that helps build muscle, burn fat and rev up metabolism – without carbohydrates. Sound like a new clean super fuel? Here we give you the low-down on MCT oil’s benefits, risks, and recommendations for use.
Counting calories during the holidays is tough! These healthier cookies are not, and they’ll please your palate without sabotaging your health goals.