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Posts Tagged ‘female sports nutritionist in los angeles’

PostHeaderIcon The Best Diet for You

There are so many diets out there that the general public is confused as to what they should and shouldn’t eat. What many don’t realize is that some diets are geared to certain types of people. For example, an endurance athlete may have completely different dietary needs as a sedentary person with diabetes. Someone training to gain large amounts of muscle may not have the same nutritional needs as  someone who is trying to lose weight. To help clear up this confusion, I’ve listed some popular diets below and showed which diet works best for which type of person. These are not fad diets, but the most researched and recommended diets in the medical literature.

Preventing Hi Blood Pressure- Dash

DASH stands for Dietary Approaches to Stop Hypertension. This diet consist of low salt intake, low saturated fat, cholesterol and total fat. The staples are fruits, vegetables, and low fat dairy products. Fish, lean poultry, nuts, unsaturated fats and whole grains are encouraged. Red meat, sweets and added sugars are discouraged. this eating plan was developed to reduce blood pressure but studies suggest that it may also reduce the risk of cardiovascular disease and bad cholesterol.

Weight Reduction, Reversing Overweight/Obesity- Moderate Energy Restriction /Low Energy-Dense

Moderate energy restriction diets are designed to help people lose weight in the most healthy way possible. They are designed to help people lose weight without sacrificing their metabolism and have been scientifically shown to be more successful in long term weight loss in active individuals than starvation or very low calorie diets. This diet consists of creating an energy deficit through diet and/or exercise. For example, if you burn an extra 300 calories a day and eat 300 calories less each day, this is a deficit of 600 calories a day. Since you must burn 3500 calories to burn a pound of fat, it would take you about 6 days to lose one pound. Since research has shown that losing 1-2 pounds a week on a moderate energy restriction diet is the safest way to lose weight without sacrificing your metabolism, I recommend this method of weight loss. Remember that calories count. If you change what you eat, but you are still consuming the same amount of calories, you will not lose weight. Extremely low calorie or starvation diets are not recommended without the supervision of a doctor or registered dietician due to the risk of lowered metabolism, loss of muscle, bone, organ tissue; and the risk of death.

For more information on why not to ruin your metabolism while dieting, check out this link:

Dieting too much? You could be hurting your metabolism

For more information on how to count calories, check out this link:

How many calories did I just burn?

If the thought of counting calories is daunting for you,  low energy-dense diets are recommended for people who want to lose weight without counting calories. Research shows that many have been successful at losing weight by making it a habit to eat foods that have less calories such as getting their carbs from whole grains instead of processed grains or from beans, whole fruits and vegetables. Make it a point to make your meat lean such as eating egg whites, poultry and low or non fat dairy products. Aim to eat foods higher in water and fiber and lower in fat as water and fiber help you feel full and contain no calories. Eating a diet with less fat has been proven to help people lose weight faster. Fruit juice and soda is not recommended for their high calorie content but vegetables, salads, broth based soups and unprocessed foods are encouraged.

For more information on switching to a more energy-dense diet, check out this link:

The Switch Trick: How to lose weight without counting calories

 

Cardiovascular Disease Prevention and Overall Longevity- Mediterranean/Vegetarian/Vegan/DASH

The Mediterranean diet has been shown to lower the risk of heart disease and cancer. Studies have shown that people on this diet tend to live longer lives. This diet is named after the Mediterranean as people in the Greek island of Crete are known for their health and longevity. This diet consist of lots of Vegetables (other than potatoes), 4 or more servings a day of fruits and vegetables, some healthy servings of beans and/or nuts a few times a week,  fish at least twice a week and replace red meat with lean poultry. Also, replace butter which is rich in saturated fat with cholesterol lowering vegetable oils such as olive oil.

Vegetarians and vegans tend to have a lower risk of cardiovascular disease due to the fact that meat products contain mostly saturated fats. Cutting out meat products can help reduce the risk of high cholesterol or triglycerides in the blood which can lead to heart disease.  Talk to your doctor about taking a vitamin B 12 supplement as this vitamin is only found in animal products. Vegans need to be aware of how they combine foods to insure they get all essential amino acids which are easily found in meats but in varying amounts in vegetable proteins. Food combinations such as whole grain rice and beans can provide a full spectrum of amino acids. Vegetable sources of protein that contain all essential amino acids are soy, chia seeds and quinoa. Vegetarianism is also better for the environment but do remember that eating nothing but junk food such as pastries, deep fried foods and processed carbs is still unhealthy even though these foods do not contain animal products.

Balanced diet, healthy food concept

Alzheimers Prevention- The MIND Diet

New research on Alzheimers disease risk has shown that dietary patterns play a large role in preventing the disease. The new MIND diet was developed to educate people on what to eat to keep the mind healthy. This consists of a mix of the DASH diet for hypertension, which I mentioned above and the Mediterranean diet for longevity and healthy heart health, also mentioned above. However, instead of just recommending many fruits and vegetables, the MIND recommends specific fruits and vegetables which have been clinically proven to help keep the brain healthy such as leafy greens and and blueberries. Nuts are encouraged for their brain healthy fats, as is olive oil and fish. Saturated fats and trans fat are discouraged due to their inflammatory effects. As a matter of fact, all of the diets listed in this blog discourage saturated fats and trans fats. There is a common theme, I believe, that what’s good for the heart is also good for the brain.

Athletes-High carbs/High Protein/Nutritional Timing

Athletes metabolize glucose and protein differently from sedentary people. Since glycogen stores are depleted quickly in athletes, they should eat carbs often in order to maximize performance. Also, athletes tend to have as much as or more than twice as many needs for B vitamins and protein than a sedentary person. This is very general as there are many different kinds of athletes. Power athletes and body builders require the most amounts of protein. Endurance athletes require more protein but not as much as body builders. It is estimated that one must consume 1000 to 3500 calories to gain one pound of muscle so body builders need to consume extra calories as well. Also, performance is enhanced when athletes time their nutritional intake. For example, athletes who eat a large amount of carbs and protein as soon after a workout as possible are more likely to be less sore the next day. Athletes also need to re-fuel for their next training session or competition which is also why eating the most right after a workout and often during the day is so important.

Food Sensitivities and Allergens –Gluten Free/Dairy Free/Allergen Free

Its been well known that Celiac disease (a reaction of the gastrointestinal system when exposed to gluten and gliadin which is a component of wheat and other grains) is a good reason to avoid gluten. There has been some mounting evidence that shows that some people may also have sensitivities to digesting gluten. If you suspect a gluten sensitivity, check with your doctor and have him/her test you for celiac disease and other sensitivities. Remember that whole grains are a source of B vitamins and fiber and most grains such as wheat, barley and Rye contain gluten. One Swedish study showed that people who cut out gluten for 10 years had low levels of B-6 and folate. A U.S survey found that half of people on gluten free diets had inadequate fiber, iron and calcium intake. Some natural gluten free foods that contain whole grains include rice, corn, millet and buckwheat. It is recommended that you check with a doctor or registered dietician if you suspect gluten sensitivity. People who have no sensitivities to gluten need not cut it from their diet.

The same thing goes for dairy free diets. Some people suffer dairy sensitivities such as lactose intolerance which makes the digestion of dairy difficult. Others suffer from allergies that cause reactions such as hives, gastrointestinal distress or anaphylactic shock. These people should avoid dairy and can get their calcium requirements from calcium fortified grains or juice. When taking a calcium supplement, keep in mind that taking above 50% of the recommended daily allowance is too much for the body to digest all at once. Try to get a little bit of calcium throughout the day. Avoid soda because the high levels of phosphorus in the soda can interfere with proper calcium absorption and compliment calcium intake with foods rich in magnesium such as nuts, seeds and leafy greens.

If you suspect any kind of food allergy, have yourself tested by a doctor so you know exactly which foods to avoid. While cutting out certain foods may be necessary for someone with allergies or sensitivities, eating a diet rich in variety is encourage in order to satisfy our nutritional intake so I don’t advise people to cut out whole foods unless necessary.

Foods we should all cut down on are processed foods, foods with added sugar, deep fried foods, trans fat and saturated fat.

 

PostHeaderIcon The Limitless Pill

I once heard of a culture where a preventative medical practitioner is paid a wage by the patient in order to keep the patient healthy. When the patient gets sick, the practitioner doesn’t get paid. So the idea is not to save a patient once they are already ill, but to simply prevent illness. I thought this was an interesting take on health until I realized that this is what I do.

iPod pics or vids 282

As a fitness/yoga instructor and personal trainer, I am paid to keep my clients and students healthy. When they are too ill to train with me, I am not paid, at least in most cases. While there are medicines and surgical procedures that can cure many illnesses, they don’t always work.

Yet the proper exercise and nutrition regimen has been clinically proven, time and time again to prevent and sometimes cure most of the deadliest illnesses such as heart disease, diabetes, osteoporosis and certain cancers. Being fit lowers the risk of many diseases such as Alzheimer’s, depression, erectile dysfunction, fatigue and chronic pain. This fact is backed by countless of scientific studies. People who exercise have been cited in many studies to have a greater chance of being in a good mood, doing better on the job, and being more intelligent and alert.

It would take pages of citations for me to list all of these studies so here is a reference summarizing many of these studies from the US National Library of Medicine National Institutes of Health. You can click this link:

Lack of Exercise is a Major Cause of Chronic Diseases

Our society is fascinated by the idea of a magic pill, such as the one found in the movie and TV Show “Limitless” that makes us smarter or that cures all things. There is no panacea for all illnesses yet exercise and nutrition has been proven to work for most illnesses without any side effects.

Of course some exercises work better for some ailments than others. For example, I wouldn’t have someone who suffers from herniated discs in their lower back to take up parkour. Still, there are other types of movement that have proven to help ease the pain of people who do suffer from herniated discs. There seems to be a stereotype that fitness specialists are just here to torture you and make you puke. Yet, if you look at my class schedule you’ll see that on top of training, I also teach chair classes for people who suffer from Parkinson’s disease and water arthritis classes which is full of people who not only have arthritis but who also depend on wheelchairs and walkers.

The medical community has stated that exercise is important for general health, as important as brushing your teeth to avoid getting cavities. Yet, why do people not do it? In fact, why do people spend so much money on medication, surgery and the sheer cost of suffering from a disease due to inactivity when they should be devoting their efforts to getting on an exercise program? It is no secret that exercise is the best thing that most of us could possibly do for our health. In fact I’ve helped many clients get healthy enough to stop depending on drugs which has saved them thousands of dollars.

I’d like to end my blog with a question posed by Dr. Mike Evans in the video I cited below, “Can you limit your sitting and sleeping to just 23 and a half hours a day?” Just taking 30 minutes out of each day to move can not only save your life, but increase your standard of living significantly. He also states that of all preventative measures, movement is the one that will give you the biggest return on your investment. Make a commitment to your health with a disease preventing exercise regimen if you haven’t already.

23 and 1/2 hours: What is the single best thing we can do for our health?

for more motivation on how to make that change check out this post:

If You Don’t Stand for Something, You’ll Fall for Anything

Also, click this link to view some motivational posts Motivational posts

PostHeaderIcon The Switch Trick: How to Lose Weight Without Counting Calories

Happy New Year everyone!

As I work with people, I realize how difficult it is for some to keep track of how many calories they consume so I have been trying to think of a simpler approach to weight loss. I came up with this method which is actually based on many studies on habit change and what we know about food.

I call this The Switch Trick:

I have always said that calories count and that if weight loss is your goal, you must burn more calories than you consume, but measuring calories can be a chore so here are some mind tricks to help you get around that. I actually use this approach myself and it has helped me lose weight in the past and maintain it every since.

Habit Change: The most comprehensive research on habit change teaches that you can’t just stop doing something that is a long standing habit. You must replace that habit with something else and believe in your ability to change. This can be done with food. For example, you have gained weight this year because you got into the habit of eating cookies around 2pm. Do the switch trick. Replace the jar of cookies with a basket of apples or any other snack that has less calories than the cookies such as low fat string cheese, carrots, celery, non-fat yogurt, non-fat turkey meat, etc. At first, you will crave the cookies but over time, your body will adapt to the new habit. As a result, you will lose weight because you are consuming less calories.

Sometimes we gain weight because we eat when stressed. We have candy bars on our office desk. Replace them with peaches or anything that is healthier and has less calories. Sometimes we get emotional and buy ice cream. Replace it with low fat frozen yogurt. Sometimes we go for a drive and grab a high calorie Frappuccino. Go for a walk instead and get some iced green tea. As hard as it is to lose weight, I’ve seen many people succeed by replacing many unhealthy habits such as drinking alcohol and binge eating with starting an exercise program. After some time, exercise becomes addicting but its a healthy addiction. Find something that suites your personality and that you think is fun and replace unhealthy habits with this new hobby.

Many studies have shown that foods high in fiber, protein and water help us feel fuller. These foods include fruits, vegetables, non-fat lean meats, non-fat greek yogurt (greek yogurt contains more protein than regular yogurt), and whole grains. Studies have shown that only 5% of adults consume the recommended allowance of fiber anyway and this nutrient is vital in helping us feel satiated, keeping down cholesterol levels, aiding in digestion and feeding probiotic bacteria necessary in fighting disease.

Also, replace fruit juice or soda with water or whole fruits. Whole fruits have a lower glycemic index (the sugars in them are burned more gradually because the fiber in the fruit helps to regulate them). The sugar in fruit juice can spike blood sugar levels. Plus, the fiber in whole fruits contains more nutrients and will help you feel fuller than simply drinking juice.

When eating out, order something different. Replace pan fried foods with grilled or roasted foods. Replace creamy sauces with low fat tomato sauces. Replace french fries with a salad, white rice with brown or a bread roll with a bowl of sweet fruit. Most restaurants are happy to accommodate

Now here is the hard part: Write down the new foods on your grocery list and make sure you buy them instead of the old ones.

For more information on nutrition, check out these nutrition blogs:

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I’ll be doing a nutrition for weight lost seminar on February 4. For more information, click here:

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