Improving Poor Eating Habits | Q+A

Improving Poor Eating Habits | Q+A

by | Dec 12, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

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

Answer:

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.

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If Foods Were Superheroes

If Foods Were Superheroes

by | Nov 2, 2017 | All, Ask Our Dietitian, Home, Nutrition

Keep your body at its strongest by teaming up with these food superheroes and fight your way to feeling stronger and healthier than ever before.

Blueberries – Bursting with fiber, vitamin C, and cancer-fighting compounds, these powerful little berries can do a whole lot to help the body, and may help improve memory.1

Kale –Kale can be prepared in a variety of ways: boiled, steamed, roasted, and stewed – eat it the way that works best for you. It is a great source of fiber, calcium, and iron, and contains more antioxidants than most other fruits and veggies.2 Talk about food that packs a punch!

Green Tea – While green tea isn’t a food, it still makes our list thanks to the presence of EGCG (epigallocatechin gallate), which has been shown to slow irregular cell growth, which could help aid in cancer prevention.3

Lemon (+green tea) – In a study put out by Purdue University, research found that the addition of squeezed lemon juice to green tea “caused 80 percent of tea’s catechins to remain”4, and catechins display health promoting qualities. The only problem is that catechins are rather unstable in non-acidic environments, but citrus acids help remedy this. Talk about a health-promoting duo!

Salmon –Full of omega-3 fatty acids, this healthy choice may help reduce the risk of cardiovascular disease.5

Ginger – This all-natural remedy helps calm an upset stomach and aid in inflammation.6

Pumpkin – Pumpkin spice is twice as nice when you learn that this festive gourd is full of beta-carotene, which helps aid in immune boosting and strengthening eye health.7

Cranberries – The berry that does it all, including acting as an overall health booster, fighting against inflammation, the risk of heart disease, oral health, prevention of ulcers, yeast infections and even some cancers!8 Boom, that’s a food superhero we can get behind!

Garlic – Vampires beware, but humans take note. This powerful clove can help treat high blood pressure, heart disease and even help prevent certain types of cancer.9

Dark Chocolate – Probably the most decadent superfood on our list. Just one-fourth of an ounce daily can help reduce blood pressure.10 So go ahead, treat yourself.

Interested to learn more about which foods do the body good? Check out our article Food Options to Drop Weight & Tone, and ask us your nutrition-related questions here!

Sources:

  1. LD, Megan Ware RDN. “Blueberries: Health Benefits, Facts, and Research.” Medical News Today, MediLexicon International, 5 Sept. 2017, medicalnewstoday.com/articles/287710.php.
  2. Morin, Kate. “25 Greatist Superfoods and Why They’re Super.” Greatist, Greatist, 29 Dec. 2016.
  3. Ibid
  4. Main, Douglas M. “Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants.” Citrus Juice, Vitamin C Give Staying Power to Green Tea Antioxidants, Purdue University News, 13 Nov. 2007.
  5. “Fish and Omega-3 Fatty Acids.” Fish and Omega-3 Fatty Acids, American Heart Association.
  6. Morin, Kate. “25 Greatist Superfoods and Why They’re Super.” Greatist, Greatist, 29 Dec. 2016.
  7. Ibid
  8. Ibid
  9. Ibid
  10. Sagon, Candy. “Dark Chocolate Helps Lower Blood Pressure, Heart Disease Risk – AARP Bulletin.” AARP, aarp.org/health/medical-research/info-03-2011/dark-chocolate-can-help-lower-your-blood-pressure.html.

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Proper Carb Sources to Fuel Workouts | Q+A

Proper Carb Sources to Fuel Workouts | Q+A

by | Sep 7, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

Thank you for providing this resource for questions. To gain lean mass, I am trying to eat 1 gram of protein for each 1lb of body weight. That is 190 grams protein for me, which is a heck of a lot of chicken or beef! What do you think about reducing meat and protein shakes and substituting some moderate protein complex carbs for all the white rice, noodles and white potatoes I see in typical body builder diets?

For example, reading labels I note that edamame spaghetti has 25 grams protein per serving. Black lentils and quinoa can be cooked together (lentils=13 grams; quinoa 6 grams protein per serving). Edamame/roasted soy snack nuts have 13 grams protein and very little fat.

Also, for complex carbs can I mix just a little grain with black beans or does it have to be exactly equal portions to get a complete amino acid protein profile? Are there any energy level disadvantages to resistance training with these carb sources fueling my workouts? Thank you for answering my questions.

– Eric M.

Answer:

Thank you for sharing your grain-based Nutrition Facts panel observations!

1) I agree with substituting some moderate protein complex carbs. The volume of animal tissue to supply 190 grams protein means more saturated fat and cholesterol, and is unnecessary! Don’t forget about vegetables, which offer as much protein per calorie as do traditional starches. 

2) Yes, you can mix carbohydrate sources to get a complete amino acid profile for the day. They don’t have to be equivalent portions at one sitting. The key for vegetarians is variety of grains. You still eat meat (and I’ll assume fish, eggs, and milk products), so you’re getting plenty of amino acids otherwise.

3) The only disadvantage I see from carbohydrate sources fueling your resistance training is that without other protein sources, the quantity of carbohydrates will have to be high to reach your personal 190 gm protein target, and that may mean poor insulin sensitivity in the long run.

– 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.

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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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I Lowered My Fat Intake, But I’m Still Gaining Weight | Q+A

I Lowered My Fat Intake, But I’m Still Gaining Weight | Q+A

by | Aug 29, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am a male 6-foot tall and 180lbs. I upped my protein to 180 grams a day and lowered my fat intake to 35 grams a day but I am gaining more weight now than I was before dieting or eating clean with no change in diet. Any advice on eating habits I should have or why this is happening?

– Taylor F.

Answer:

Sorry, Taylor – My crystal ball is a little foggy since your full diet and exercise routine aren’t described. So many things could be coming into play… alcohol, low physical activity, less sleep, undereating, and/or poor meal timing and volume. Perhaps make a list of the changes you’ve made to identify what you might have been doing before that was helpful and prevented gain.

I suspect your intake of 35 grams of fat may be a bit low. Fat at meals slows digestion and increases satiety, helping to reduce appetite. For reference, with a 2000 calorie diet, 60 grams of fat provides 27% of your total energy, well within a desirable heart-healthy weight-maintenance diet.

Look at where your calories are distributed. Giving up snacks between meals might make sense to reduce calories, but not if eating larger meals from rebound hunger is the result. Breakfast should be a larger meal than dinner unless you work out at night or keep late hours. I’d also suggest you look at how you eat, not just the grams you eat. See our article on Think Your Way Thin.

– 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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Why Do I Feel Tired When I Work Out? | Q+A

Why Do I Feel Tired When I Work Out? | Q+A

by | Aug 22, 2017 | All, Ask Our Dietitian, Fitness, Home, Workouts

Question:

When I exercise, I feel tired. What do I need to take during day? I work in construction but I’m not doing any hard job.

– Raumir

Answer:

Right off the bat, you shouldn’t need to “take” anything. Look at your sleep, energy intake, and hydration. Chances are you are depleted in one of those areas accounting for your tiredness. Exercising too heavily or intensely may prevent adequate oxygen utilization and cause you to burn out early.

Solution:

  • Fully allow your body to rest and repair, enabling you to maximize your physical and mental performance. Be sure you are getting at least 6 hours of uninterrupted quality (deep) sleep.
  • Eat a proper diet of sufficient calories, assisting you to complete a full workout. Constant movement can burn up to 5000 calories per day, even if you never lift more than 30 pounds or use great force!
  • Drink adequate fluids to support physiological processes responsible for energy production and muscle movement. Consume at least one ounce per kilogram of body weight. That’s about 1 cup of fluid per 15 pounds.
  • Work out at a moderate intensity such that you can still carry on a light conversation.

If you’re already practicing the above and still have problems with sleepiness or lack of endurance, be sure to check with your physician to rule out any other underlying cause, such as anemia.

– 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.

LA Fitness Living Healthy subscribe button

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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!

15 + 12 =

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