What’s the Deal Between Flaxseed and Fertility?

What’s the Deal Between Flaxseed and Fertility?

by | May 14, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

Does flaxseed help in increasing fertility and weight loss?

– Shamily BM

Answer:

There has been a lot of chatter in the media regarding flaxseeds and fertility. Looking at the research, I found evidence to support its effect on menstrual cycle and hot flashes, but nothing conclusive regarding conception in humans. So, flaxseed may have an insignificant effect.

Flaxseeds are high in fiber which helps promote satiety so that appetite is dampened and fewer calories are consumed. Theoretically, this would translate into weight loss if people didn’t compensate elsewhere in their diets. Again, there’s a lack of studies showing an isolated effect on body weight from flaxseed consumption alone.

No matter the physiological effect, it would take a lot of flaxseed to make an apparent isolated difference. My advice is that cracked or crushed flaxseeds* should be included to complement an overall healthy diet, similar to the addition of chia seeds, garlic, or ginger. Start with a teaspoon here and there to see in which foods it’s most acceptable. I like it on yogurt, in smoothies, oatmeal, grain breads, mustard, soups, and meatballs. If you’re committed you can work up to 2-4 tablespoons of flaxseed a day, as recommended by health experts.

*Why cracked or crushed flaxseed is best – Whole flaxseed is a good source of soluble fiber and lignans (phytoestrogen precursor) but isn’t fully digested to get the full nutritional benefit. Freshly cracked or crushed flaxseeds offer fiber and lignans plus thiamin, magnesium, and omega-3 fatty acids including alpha-linolenic acid. Ground flaxseed, milled flaxseed, and flax meal can also be used but spoil more readily than the whole flaxseed, so keep them in the freezer. Flaxseed oil doesn’t contain the fiber, lignans or micronutrients; it only has the fat.

– 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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Should You Try Fasting Before Your Next Morning Swim?

Should You Try Fasting Before Your Next Morning Swim?

by | May 7, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

I have been swimming for 30 minutes, 4 days a week, at 6AM. Is it best to not eat a sensible breakfast until after I swim? My son is a varsity state swimmer and says not to eat until mid or late morning so that my fat is burned as fuel first.

– Lorin and Diana S.

Answer:

Tristen Alleman, one of our Pro Results® Personal Training Directors, shared that it’s best to do your morning aerobic work while fasted in order to burn more fat. Theoretically, since the body has been using glycogen overnight (fasted) while insulin levels drop, it shifts toward greater fat utilization in subsequent exercise. Most research supports this notion, though it may not be the case during energy restriction. There is also a lack of evidence showing resultant changes in body composition.

I’d advise eating your breakfast just after your morning workout and not waiting until mid-morning, both for your muscle recovery as well as for convenience – it’s easier to eat your sensible meal before getting to early work.

Resources:

  1. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. K Van Proeyen , et al. Journal of Applied Physiology. 2011;110(1):236–245.
  2. Body composition changes associated with fasted versus non-fasted aerobic exercise. BJ Schoenfeld, et al. Journal of the International Society of Sports Nutrition. 2014; 11:54.
  3. Training in the fasted state improves glucose tolerance during fat-rich diet. K Van Proeyen K, et al. The Journal of Physiology. 2010; 588(Pt 21): 4289–4302.

– 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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Are Sun-Dried Raisins Actually Healthy?

Are Sun-Dried Raisins Actually Healthy?

by | May 2, 2019 | All, Ask Our Dietitian, Home, Nutrition

Question:

What are the good and bad points of sun-dried raisins?

– Anthony A.

Answer:

Raisins are typically from Thompson Seedless Grapes in California that have been sun-dried (on vine or on paper trays), shade-dried or mechanically dehydrated. Regardless of the drying method, raisins usually undergo additional processing such as rinsing, stem removal and in the case of golden raisins, the addition of sulfur dioxide (to retain color). The benefit of sun-drying to a dark brown color is that the raisins are not chemically treated.

A ¼ Cup serving of raisins provide approximately 120 calories, 2 gm fiber, 310 mg potassium, 6% DV iron, 2% DV calcium, and antioxidants known as catechins. Depending on your perspective or weight goals, the energy density of raisins could be a good or bad point. Though they are more sugar-rich (by weight) than grapes, their vitamins and minerals are more concentrated, too. This is true of all dried fruits versus fresh.

Resources:

  1. The California Raisin Industry. CalRaisins.org accessed 4/9/2019
  2. Raisin growers find their place in the sun. Ching Lee. California Country Magazine, Jan./Feb. 2010. http://www.californiabountiful.com/features/article.aspx?arID=651 accessed 4/9/2019

– 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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Gearing Up for The Holidays (9 Tips to Help Stay in Shape This Season)

Gearing Up for The Holidays (9 Tips to Help Stay in Shape This Season)

by | Nov 21, 2018 | All, Fitness, Home, Nutrition

The last two months of the year tend to be full of holiday parties, family gatherings, cozy evenings indoors and an abundance of tasty treats. All this can greatly derail the health strides we’ve made throughout the year. While we all know how challenging it is to maintain our healthy habits during the holiday season, with a little determination, planning, and commitment, we can survive the holidays and start the New Year off right.

How to Stay on Track

Select your beverages wisely: Between the bubbly, the eggnog, the gingerbread lattes and the peppermint flavored mochas, a person can easily consume up to a third of their recommended caloric intake with just one drink! Instead, opt for fruit-infused sparkling water, cinnamon or fresh peppermint tea, a wine seltzer (half wine, half seltzer water, half the calories), and if you really want to satisfy the craving, a smaller and lighter version of your favorite holiday drink!

Practice portion control and be selective! You don’t have to stay away from all holiday foods! Treat yourself to one serving of your favorite dish and pair with fresh or steamed fruits and vegetables.

If you’re attending a party or a potluck, take a healthy dish. This guarantees that you’ll have access to at least one nutritious option.

Beware of those lunch room snacks! Yes…those cookies, cakes, and breads that magically appear by the coffee pot. Partake in the conversation with your colleagues and bring along your own healthy snack.

Satisfy a craving with a bite-size treat. You don’t need a full serving. Plus, if you don’t love it, don’t eat it.

Tips to Stay in Shape Over the Holidays

Lack of exercise and unhealthy eating lead to weight gain. They also increase our risk of disease and make it more difficult to manage chronic illness.

  1. Get your annual flu vaccine. Holiday stress, lack of sleep, unhealthy eating habits – all these can weaken our immune system and increase our risk of illness. When we receive our annual flu shot, we greatly lower our risk of catching the flu, developing flu-related complications and having to take time off due to illness.
  2. Partner-up or even better, group-up! When you make a commitment with another person, you’re more likely to honor it. After all, no one likes a flake! A fitness partner can help motivate you, challenge you, pace you, and best of all, make it fun!
  3. Start your day with a morning work-out! Exercise is not only crucial for weight control, but it can also help us cope with holiday stress. One of the benefits of the recent time change is the fact that it gets lighter earlier. Become a morning person! Not only will you feel more energetic and accomplished throughout the day, but it also frees up your evening.
  4. On those rainy days, try an indoor workout! Yoga, Tai Chi, a 30-minute dance session, a stairs workout, heck, even musical chairs with the kids! Try anything that gets you moving!
  5. Start the day with a healthy breakfast. People who eat breakfast end up eating fewer calories throughout the day. Make sure you include a complex carb like oatmeal, whole grain bread or quinoa. Add some berries to your morning oatmeal for a delicious meal.
  6. Don’t skip meals. Skipping meals leads to hunger-eating which results in overeating. Consume healthy snacks throughout the day. Fruits, vegetables, nuts and non-fat yogurt are all great choices.
  7. Keep your body well hydrated. Regardless of the temperature outside, our body needs enough fluid to function properly. Our body can confuse thirst for hunger, and this can result in overeating.
  8. Take it easy! Holiday stress can make you feel overwhelmed. Only take on what you can handle. Ask for help and realize that it’s ok to say no.
  9. Make it a priority to get 7-8 hours of sleep. When we’re lacking sleep, our appetite is one of the first things to become skewed, thus resulting in weight gain. That’s because you’re more likely to consume extra calories from high fat and high sugar foods to cover the energy cost of staying awake. Lack of sleep impacts our hunger (ghrelin) and satiety (leptin) hormones. It also causes a spike in our cortisol levels, signaling our body to conserve energy to fuel our waking hours.

Content contributed by Dr. Sean Hashmi, an Obesity Medicine Specialist and the Adult Weight Management Lead for Kaiser Permanente Southern California.

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 Does Cinnamon Help Lower Blood Sugar?

 Does Cinnamon Help Lower Blood Sugar?

by | Nov 15, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

I am interested in lowering my blood sugar. Does taking cinnamon help?

– Marc W.

Answer:

Just taking a supplement of an herb or spice is not a recommended treatment for lowering blood sugar.

In 2013, the American Diabetes Association indicated a lack of evidence to support the use of cinnamon for the treatment of diabetes.1 An article in Medical News Today noted that research is mixed yet suggests “cinnamon may help fight some symptoms of diabetes.2” The Diabetes Council indicates that the evidence to support the use of cinnamon to lower blood sugar levels is currently not strong.3

Overall, cinnamon may be a useful adjunct therapy tool for some people but is not a replacement for traditional diabetes treatments. Consult with your healthcare provider before trying any unprescribed diabetes remedies.

Sources:

  1. “American Diabetes Association Releases New Nutritional Guidelines” 9, 2013.   http://www.diabetes.org/newsroom/press-releases/2013/american-diabetes-association-releases-nutritional-guidelines.html Accessed Oct. 15, 2018.
  2. Zawn Villines “Cinnamon, Blood Sugar and Diabetes” Medical News Today, April 28, 2017. https://www.medicalnewstoday.com/articles/317207.php Accessed Oct. 15, 2018.
  3. The Diabetes Council Team “Fact from Fiction: Is Cinnamon Good for Diabetes?” Oct. 13, 2018. https://www.thediabetescouncil.com/fact-from-fiction-is-cinnamon-good-for-diabetes/ Accessed Oct. 15, 2018.

– 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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