Welcome to the 15th episode of the Living Healthy Podcast, presented by LA Fitness.
Woohoo! We’re back with Season Two (Did you miss us? Because we missed you!)
On this episode of Living Healthy, we speak with LA Fitness Personal Training Director, Tristen Alleman, who shares what he’s seen in his four years of experience in the clubs when it comes to members successfully accomplishing their resolutions.
We also beg the question, “Are resolutions really that different from goals?”
And we give tips on how to succeed on the goals you set for yourself this year. It’s a jam-packed episode, full of health advice, a special segment on the history of New Year’s resolutions from the crowd favorite, producer Matt, and Andrew and I share our own resolutions for 2019.
Enjoy!
How Are We Doing?
- Tweet us! @LAFitness using the hashtag #LivingHealthyPodcast
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This podcast 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.
Timecard Markers – Goals vs. Resolutions – Podcast Ep. 15
Intro
Begins at 0:01
Producer Matt on The History Lesson You Never Knew You Wanted
1:18
Personal Training Director, Tristen Alleman, Joins the Show
Begins at 5:17
Tristen’s Personal New Year’s Resolutions
5:35
What Are Some Common Mistakes People Make?
6:03
Are There Certain Traits That People Have That Make Them More Successful Than Others?
8:21
Does it Make More Sense to Start a Resolution Before or After New Year’s/January 1st?
9:51
Matt on the Street Segment
10:44
How to Keep Yourself Motivated
12:49
Resolutions vs. Goals
16:39
How to Keep Persevering
18:32
The Impact Social Media Has on Fitness
20:26
Cutting Out vs. Adding-In Resolutions
21:50
How to Change Your Thinking on Resolutions
23:44
Outro
24:40
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We are members of the gym. Myself and my wife are vegetarian. What can we take for our daily protein need?
I am fond of Indian lentils, where do I find their food value analysis?
We can stand eggs not more than three days a week.
What are your suggestions.
Hello Satish! I love lentils also, especially curried. The nutritional values for lentils (raw, sprouted, pink/red, stir-fried sprouted, and boiled mature seeds) can be found on the USDA’s Food Composition Database. According to http://www.lentils.org, a Canadian website, a half-cup serving of lentils provides 12 grams of protein and 10-15% of the daily iron and folate requirements. Other beans may provide only 6-8 grams protein per half-cup.
Besides legumes, other vegetarian sources of protein include vegetables, grains, nuts and seeds, and various meat analogs. Milk, cheese and yogurt substitutes based on legumes may offer additional protein. The Vegetarian Resource Group has a great table showing the protein content of select vegan foods. On average, vegetables provide approximately 2-4 grams per serving, while grains provide 2-5 grams protein per ounce.
To meet a reference daily need of 60 grams per day it might take 2 servings of legumes, 4+ servings of vegetables, 6+ servings of grains and 2 servings of nuts or seeds, plus 1 egg. The International Vegan Association* offers this sample day’s menu that provides 77 grams of protein:
Breakfast
1 1/2 cups oatmeal (9g) topped with cinnamon and
1 oz walnuts (4g)
1 small banana (1g)
Lunch
1 1/2 cups of three-bean chili (16g)
1 piece jalapeño cornbread with maple “butter” spread (2g)
2 cups southwestern vegetable salad (4g)
Dinner
2 cups stir-fried sweet potato, onion, bok choy, and broccoli (5g)
4 oz sesame orange baked tofu (7g)
2 cups brown rice (9g)
Snacks
2 tbsp peanut butter (8g) on whole grain crackers (3g) and fruit (1g)
2 oz trail mix (8g)
As you can see it’s not difficult to meet protein needs with only plant foods! Remember to choose a variety of foods for obtaining all essential amino acids. Protect your protein by meeting energy needs. Getting adequate calories from carbohydrates and fat will help prevent the protein you do eat from being used for fuel so that it can provide its specialized bodily functions.
Sources/References:
1. * https://www.internationalvegan.org/nutrition/#protein Accessed 3.13.2019
2. https://ndb.nal.usda.gov/ndb/search/list?SYNCHRONIZER_TOKEN=f4795833-507b-4eb9-bb7c-ec86f92020a9&SYNCHRONIZER_URI=%2Fndb%2Fsearch%2Flist&qt=&qlookup=lentil&ds=SR&manu=
– Debbie James, MS, RDN