A Dietitian Answers Top Questions about Healthy Foods

In recent years, there has been growing interest around GLP-1 medications like Ozempic, which are prescribed for diabetes but often promote a noticeable side effect of weight loss.

Ozempic and other GLP-1 medications can be beneficial for many individuals-under the advisement of a healthcare professional-who are managing diabetes or on a weight loss journey. However, it's important to remember that achieving full-body wellness requires a well-rounded approach. A nutritious diet, regular exercise, and a balanced perspective on fitness are all important, and can be a complement for Ozempic users.

Well-rounded fitness means embracing a comprehensive approach to your health and wellness. It is not just about weight loss and management. It's about fueling and strengthening your body, too.

Understanding Well-Rounded Fitness

Exercise is an important part of any weight loss journey, even for Ozempic users. If you are seeking "weight loss workouts" or "Ozempic exercises," there is no one-size-fits-all approach and remember, it's just one piece of the puzzle.

At Planet Fitness, we look at fitness broadly; it is not just about weight loss or even hitting the gym.

A well-rounded approach to fitness acknowledges that physical, mental, and emotional well-being are interconnected. It recognizes that your health involves much more than numbers on a scale. While many people share a common goal of weight loss, a well-rounded approach prioritizes overall wellness beyond weight, including mental and emotional health, plus physical, functional fitness.

By considering your whole self, well-rounded fitness promotes a more sustainable and fulfilling approach to health and well-being.

How a Well-Rounded Approach to Health and Fitness Can Complement Ozempic Usage

Ozempic regulates blood sugar and suppresses appetite, which can assist in weight loss. However, its effectiveness is maximized when used in conjunction with a well-rounded health and fitness approach. Specifically, healthy lifestyle habits such as regular exercise and a balanced diet can enhance the outcomes of Ozempic and GLP-1 medications.

Incorporating Exercise into Your Routine

Exercise serves as a cornerstone of well-rounded fitness, significantly impacting your physical, mental, and emotional well-being. (Learn about those benefits here!)

Regular physical activity can often lead to weight loss, but that's not the only perk. Regular exercise also contributes to muscle gain, functional fitness, and positive mental well-being.

Let's dive into a few forms of exercise that partner well with most fitness-and weight loss-goals. Below are some examples of accessible, effective workouts that can be integrated into your routine for a well-rounded fitness approach:

• Walking/Jogging: Walking is a low-impact activity suitable for all fitness levels, while jogging offers a more intense workout that burns more calories and improves endurance. Both activities can be done almost anywhere (in your neighborhood or at the gym!), making them versatile and accessible forms of exercise. These simple yet highly effective exercises improve heart health, increase stamina, and aid in weight management.

• Biking: Biking is another type of low-impact, yet effective exercise that offers versatility. Biking targets leg muscles, builds endurance, improves cardiovascular health, and helps with weight management. It can be done outside, on the trails, or inside on a stationary bike, making it an excellent workout for all seasons and preferences.

• Weight training: Weight training is a type of strength training that often includes strength machines or other accessories like dumbbells, barbells, and resistance bands, to name a few. While not always considered a traditional weight loss workout, weight training increases muscle mass, boosts metabolism, and improves functional strength. This, in turn, helps support your overall fitness goals, such as weight loss or maintenance.

• Pilates: Pilates is an fun and engaging workout that focuses on core strength, stability, and body awareness. It also helps to enhance flexibility and muscle tone without overstressing your joints. By emphasizing controlled movements and proper breathing, Pilates offers a mindful way to strengthen your body and manage weight. For Pilates routines or additional workout inspo, check out tons of on-demand videos and guides for free in the PF App.

Of course, your workout plan should be built with YOU in mind. Think about your fitness goals and what well-rounded fitness means to you. Choose activities you enjoy and can sustain over time-taking care of yourself should be fun! For adults, the recommendation is to aim for at least 150 minutes of moderate-intensity activity a week. Incorporating exercise into your routine is essential for achieving your fitness goals as well as improving your overall health and well-being.

The Role of Nutrition and Diet in Well-Rounded Fitness

A balanced diet plays a key role in fueling your body and boosting your fitness efforts. You don't need to complicate things; start by making simple adjustments. For example, add some leafy greens to your lunch at work, choose a piece of fruit over a pouch of fruit snacks, or opt for whole grains like oatmeal instead of processed ones like crackers.

These small changes can make a significant difference over time. Nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can provide lasting energy, elevate your mood, and aid in muscle recovery. By prioritizing wholesome foods, you can boost your physical performance, mental health, and feel fueled throughout your fitness journey.

Whether or not you use Ozempic or other GLP-1 medications today, proper nutrition can complement your overall wellness journey, leading to a range of benefits such as:

• Enhanced metabolism and digestion

• Boosted immune function

• Sustained energy

• Balanced blood sugar

• Muscle restoration and preservation

Ozempic, Exercise, and Nutrition: A Balanced Perspective

While GLP-1 medications like Ozempic can be a weight loss tool when prescribed by a doctor, it's important to approach weight loss and fitness with a balanced perspective. Exercise and nutrition have the power to positively influence your health and weight loss journey alongside weight loss medication.

Achieving true wellness is about integrating exercise, nutrition, and a balanced perspective into your lifestyle. By adopting a well-rounded approach, you can not only achieve healthy weight loss but also improve overall health and well-being sustainably and long-term.

However you approach your health journey, there's no need to do it alone. Get started at a Planet Fitness near you or on the free PF App for support as you embark on your fitness journey.

Food is fuel. It keeps us going. And the type of fuel you fill your body with has a substantial impact. Think of your body as a high-tech sports car, it doesn’t perform its best on regular unleaded gas. Your body deserves premium fuel to function at its highest capacity.

Certain foods and nutrients help your brain make chemicals that impact your mood, attention, and focus, while other foods can zap your energy. This article will reveal 20 energy-boosting foods, backed by science, that are guaranteed to boost your mood.

20 Foods to Boost Your Mood

The Cleveland Clinic states simply that “the best meal to enhance your mood is one that combines complex carbohydrates with lean proteins and colorful produce.” We’re looking for anything that releases our favorite feel-good brain chemicals, such as serotonin, dopamine, and norepinephrine. With that in mind, here are 20 mood-boosting foods science—and Planet Fitness—recommends to boost your mood ASAP.

So get out your grocery list, and let’s get started.

Complex Carbs

These foods keep you full longer, pack in more nutrients, and take longer to break down. Examples of complex carbs include whole grains, vegetables, and legumes, which are all great options for maintaining a healthy diet. Additionally, complex carbs can help regulate blood sugar levels and reduce the risk of chronic diseases. Add the following to your grocery list:

1. Oatmeal

2. Chickpeas or hummus

3. Berries or other fiber-rich fruits

Fermented Foods

Fermented foods have been historically popular due to their elongated shelf life. Our ancestors have used fermentation to keep cupboards full for centuries. But this type of preservation also improves gastrointestinal health, wards off disease, and boosts serotonin production.

Next time you fill up your virtual cart, include:

1. Greek Yogurt

2. Kimchee

Drinks

It’s not only what you eat but what you drink! At the first signs of fatigue or grogginess, reach for a glass of water or refill that bottle. Hydration is key in keeping your mind and body sharp. Beyond that, consider lower caffeine options, like the ones below, to boost energy without the jittery side effects of coffee.

1. Water

2. Green Tea

3. Yerba Mate

Fiber and Folate

Eating healthy foods is not enough. After absorbing all the possible nutrients, your body needs to move these foods through the intestines and make room for more the next day.

This is where fiber and folate come into play. Fiber keeps things moving, and folate, one of the B vitamins, is important for red blood cell formation and healthy cell growth and function.

Pop these foods into your cart to check fiber and folate off the list:

1. Sweet Potatoes

2. Quinoa

3. Black Eyed Peas

4. Spinach

Vitamin C

A vital antioxidant that enhances brain function, vitamin C also has many other benefits and is known to help ward off neurodegenerative diseases such as Alzheimer's, Parkinson’s, and Huntington’s.

Keep the following in your home for snacking and adding to meals:

1. Oranges

2. Tomatoes

3. Lemons

4. Cantaloupes

Lean Proteins

It’s no surprise to conclude our healthy shopping list with lean proteins, as these will keep energy levels high and take longer to digest than carbs. Lean proteins balance your blood sugar and provide lasting energy while fighting off the dreaded “hanger” that always arrives at the most inopportune moments.

Next time you’re at the store, grab:

1. Wild-caught salmon

2. Free range eggs

3. Lentil

4. Chicken

Turn Your Low Energy into Big Fitness Energy™

With the right energy-boosting foods in your pantry, you can boost your mood and energy with every meal. And with your positive momentum, you’ll also be ready to focus on your physical health.

Join Planet Fitness to keep up the Big Fitness Energy™, or get started now for free on the PF App.

Protein is an essential part of any diet! And luckily for us, it isn't hard to come by. You can find it in eggs, fish, nuts, dairy products, and protein bars and shakes, among other sources. While there are many protein supplement benefits, many people wonder whether they actually need a protein supplement. The answer is that it depends — everyone is different, and everyone's needs will vary. Your physician or a dietician can help you determine whether or not you should take a protein supplement, but in the meantime, it's good to know the basics.

What Is Protein?

Along with fat and carbohydrates, protein is a macronutrient, meaning it is required in relatively large amounts in our diets. "Protein is made up of hundreds or thousands of smaller units, called amino acids, which are linked to one another in long chains," explains the U.S. Food and Drug Administration. There are two types of amino acids: essential and nonessential. Essential amino acids must be found in food, while nonessential amino acids can be made by the body.

Why Do We Need Protein?

Our bodies use protein to build and repair tissues, make enzymes, and regulate hormones. It's a vital nutrient involved in many crucial bodily functions, and it forms the foundation for our bones, muscles, cartilage, skin, and blood. Protein can also help the body recover from exercise and injuries!

How Much Protein Do We Need?

While everyone's protein needs are a little different, the recommended daily allowance is a minimum of 0.8 grams per kilogram of your body weight. Of course, your age, weight, height, and activity level can also factor into this. The USDA has an online calculator that can help you figure out the range of protein you should aim for!

Do I Need a Protein Supplement?

Protein can be a part of your diet in many ways! You'll find it in red meat, poultry, seafood, beans, lentils, eggs, dairy, nuts, and seeds. Consuming a healthy, balanced diet should typically be enough to fulfill your protein needs, even if you work out a lot. But if your lifestyle or food preferences make it difficult for you to get enough protein (or you simply prefer a shake over a slab of fish), you can also get your daily dose of protein in the form of supplements like protein powder.

While these supplements may be able to fill the protein gaps in your diet, you should consult with your physician or dietician before adding them to your routine to make sure you find the right supplement (and amount) for you.

What Are the Different Types of Protein Powders?

There are several types of protein powders, and each offers different benefits. Here's a breakdown:

• Whey protein is a byproduct of dairy, which means it isn't an option for vegans. It offers essential amino acids, which the body uses to carry out its functions. For those who participate in intense exercise, whey protein can help speed up muscle recovery.

• Casein protein is also a dairy-based protein. Casein digests more slowly than whey, which may lead to increased muscle growth.

• Pea protein is gluten and dairy-free. It's made by grinding up peas, extracting the protein, and creating a powder. It can also be a good source of iron!

• Soy protein is a plant-based protein that can provide the body with essential amino acids. It contains very little fat and no cholesterol and can help build muscle.

• Hemp protein contains all nine essential amino acids — though the exact amounts of each are unclear — plus fiber, healthy fats, and minerals. Hemp protein is also plant-based, which can make it a good option for those who are sensitive to soy, gluten, eggs, or dairy.

• Brown rice protein can be beneficial because it normally retains its fiber content and takes a little longer to digest than animal proteins. It is often combined with other proteins like pea, quinoa, or hemp in order to provide the full range of essential amino acids.

These powders can be added to a shake or a smoothie for a tasty boost of protein! While not everyone needs protein supplements, they can be convenient for those who exercise a lot or are unable to meet protein needs through diet alone. Consult your physician or a certified dietician to determine whether a protein supplement may be right for you!

As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.