How Can I Meet My Fitness Goal with Meal Planning? | Q+A

How Can I Meet My Fitness Goal with Meal Planning? | Q+A

 

Question:

I am asking for help with calculating my macro goals and with meal planning (when, how much and what to eat)?

Thanks!

-Michelle V.

 

Answer:

Consistency

After 20 years as a Registered Dietitian it is my humble professional option that you need to tackle consistency in your meals before you attempt to aim for specifics. If cooking isn’t your thing, you need to be a savvy shopper to get healthy prepared foods and stock up on mini-meals and snacks for your alternating schedule. What are you willing to fix? What foods are best suited to bringing to work?

Meal Ideas

Frozen skillet meals can be enhanced with fresh ingredients on hand — only one pan to clean, plus leftovers! For portable meals, consider a cold vegetable/pasta/protein dish from the service deli counter at your grocer. Think outside the box of what’s typical “breakfast” fare. A bowl of chili with a piece of cornbread at 8 am might wrap up your waking/working hours before daytime sleep. Write out some ideas for the week and shop accordingly.

As far as building lean tissue on your lean frame, focus on adding 200-300 calories on the days you work out, divided equally between pre- and post-training. Wrapping your head around this small quantity is simpler and may be more effective than trying to pinpoint each macronutrient gram in an entire day’s worth of eating. 150 calorie snacks to support workouts include:

2 C. kale chips or light microwave popcorn (1/3 bag)

1/2 apple with tablespoon peanut butter

1/4 C. hummus with crudités

1 scrambled egg with diced ham and broccoli

Mini pizza: 1/2 English muffin + tomato sauce + shredded mozzarella

For personalized assistance you can find a nutritional professional near you, use the “Find An Expert” feature from The Academy of Nutrition and Dietetics.

-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.

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Which Fruits Contain the Most Sugar? | Q+A

Which Fruits Contain the Most Sugar? | Q+A

 

Question:

My doctor said that I was a borderline diabetic, and that I need to cut down on some of the fruit I was eating at breakfast.  The fruits I am eating are: strawberries, red grapes, cantaloupe, watermelon, pineapple, apple, banana, cherries (in season).  I need to know the sugar content of each fruit or which fruit has the most sugar.

-Charlie C.

 

 

Answer:

Consider that if the serving is larger, you could get more sugar from any one of the fruits you’ve listed. Even with two amounts of fruit with the same weight, the sugar content varies due to density differences, or the amount of water and fiber contained in each fruit. A typical portion* of each fruit differs, as we’re accustomed to eating a certain amount. While you’re focusing on the sugar, you also need to consider the total carbohydrate as it all contributes to blood sugar.

 

For an equal volume of 1 cup of sliced fresh fruit, from highest to lowest sugar content:

  • Red grapes – 104 calories, 27 gm Carb, 23 gm sugar
  • Cherries (sweet) – 97 calories, 25 gm Carb, 20 gm sugar
  • Banana – 134 calories, 34 gm Carb, 18 gm sugar
  • Pineapple – 74 calories,   20 gm Carb, 14 gm sugar
  • Cantaloupe – 52 calories,   13 gm Carb, 12 gm sugar
  • Apple (w/skin) – 57 calories,   15 gm Carb, 11 gm sugar
  • Watermelon – 46 calories,   11 gm Carb, 9 gm sugar
  • Strawberries – 53 calories,   13 gm Carb, 8 gm sugar

 

 

 

 

* By serving size, based on usual consumption patterns:

  • 3” apple – 95 Cals,   25 gm Carb, 19 gm sugar
  • 1/16 watermelon —     86 Cals,  22 gm Carb, 18 gm sugar
  • 15 cherries – 77 Cals,   20 gm Carb, 16 gm sugar
  • 3/4” pineapple ring – 79 Cals,   21 gm Carb, 5 gm sugar
  • 1 medium banana — 105 Cals, 27 gm Carb, 14 gm sugar
  • 15 grapes – 51 Cals,   13 gm Carb, 11 gm sugar
  • 10 large strawberries – 58 Cals, 14 gm Carb, 9 gm sugar
  • 1/8 large cantaloupe – 35 Cals,   8 gm Carb,   8 gm sugar

CHERRIES have the most sugar in them comparatively, as they appear in the top 3 of each list.  And the only fruit in the bottom 2 of each comparison with the lowest sugar — STRAWBERRY!

-Debbie J., MS, RD 

 

All nutritional values taken from the USDA National Nutrient Database for Standard Reference Release 28

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.

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Competition, Community and a Championship

Competition, Community and a Championship

Competition, Community and a Championship

Bump, set, and spike your way into the LA Fitness Club Leagues volleyball championship game! Joining an LA Fitness Club Leagues team is a chance to show off your skills, be a part of a community, and build relationships with your teammates that can ultimately lead to a successful season!

In Irvine, California the Ducks and Team LAF took to the court for the final volleyball game of the season. The Ducks took the victory and brought home the title. This particular Club Leagues volleyball team had a competitive roster as most of the players on the Ducks played either in high school or college. Playing in Club Leagues through LA Fitness has been an outlet for them to compete and continue playing the sport they love.

“It’s been a while since I played volleyball in college” said Cameron. “Indoor competitive leagues aren’t too common, so it was nice to find one. It just keeps getting better every year and I have gotten to know some of the other guys a lot more!”

“The best experience is just to be able to play volleyball again at a high level” said Logan C., a former college volleyball player. “One thing you miss when you get out of high school and college is competing. We’ve got rotations down, started to feel comfortable with each other and it has just been a great place to come to once a week and compete!”

 

“I had a couple of buddies who were looking for the last player on their team” said Kohlman, a first time Club Leagues player. “The new team and exercise have both been really good for me! It’s just a great excuse to get fired up after work and get to spend time with a few of my friends. It’s fun to adapt to each different team you compete against and to get to know other players.”

 

“This season has been the best experience with these guys” said Bryan, who recently joined LA Fitness. “I just love the competitiveness of this particular league. I was dormant for a good two years as far as fitness goes. When I joined LA Fitness, that’s when I started playing volleyball again. I was very out of shape when I first started, and playing volleyball has helped me get back into shape. I have played volleyball my whole life and this league is bringing back great memories!”

 

Get Involved

LA Fitness offers competitive leagues for those looking for a higher level of play and a way to stay in shape. LA Fitness also offers recreational leagues for those just learning or for those looking for a way to get involved with the LA Fitness community. So if you are looking to get involved, learn a new sport or even compete in a competitive atmosphere, check out the upcoming Club Leagues volleyball schedule.

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Commit to Fit | Member Spotlights

Commit to Fit | Member Spotlights

Commit to Fit

Do you have a fitness goal? Let us know here! To learn more about Commit to fit, click here.

Goals, Commitments, Community

These are our most recent members who have committed to their fitness goals.

Stephany N.

Going to the gym 3-4 times a week, Stephany’s goal is to gain 35% muscle and get her body fat to 15%! We are excited to see her commitment.

Thomas W.

Lung cancer survivor and gym-goer who enjoys long walks on the beach, Thomas wants to make it to be 100 years old! Let’s cheer him on together!

Christopher M.

Commitment has been a key factor in Christopher’s fitness journey. He now strives to maintain his healthy lifestyle and stay fit!

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Ready to make a commitment? Get started here.

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What are the Best Foods to Eat Before & After a Workout? | Q+A

What are the Best Foods to Eat Before & After a Workout? | Q+A

 

Question:

I was wondering what are the best foods to eat before and after a workout. Also, is it bad if you work out late at night consistently (10 PM- Midnight)?

-Jesus S.

 

 

Answer:

Working out late at night is not a bad way to get your exercise if you get adequate restful sleep. Optimal eating before and after a workout is all relative to the timing, quantity and quality of the rest of your meals. After a complete meal one might not feel ready to work out for 2-3 hours, after the food has mostly emptied the stomach. If one hasn’t eaten in over 4 hours, a quick snack before working out is needed for best performance. Let’s suppose a couple of scenarios to answer your first question…

 

 

6 pm evening workout, before 7:30 dinner:

Hitting the gym after work usually means on an empty stomach if lunch was at noon or 1 pm. The fix is a 4-5 pm snack containing protein and complex carbohydrates of approx. 200-300 calories, depending on your goals. There are several options that suit these needs:

Apple + string cheese

2 oz. protein/energy bar (such as Rise®, Builder’s®, Larabar ALT, Macrobar, Detour SimpleTM,  Balance® to name a few)

Half a homemade turkey sandwich

Fruited Greek yogurt cup + 2 graham cracker squares

1 cup cooked soybeans

After this workout you’d need to eat dinner right away (within 30 minutes). If there will be a delay, have a small recovery drink or a single-serve package of chocolate milk before you leave the locker room.

 

10 pm evening workout, after 7 pm dinner:

Letting your dinner settle before exercise is important not only for gut comfort, but also to allow the nutrients to fully get to your muscles. A pre-workout snack is not needed. If you feel a little depleted, perhaps an energy sports drink will perk you up. After your workout you don’t need much before bed, but enough to encourage muscle repletion and growth. Consider one of these options:

Bowl of hearty soup

1 cup mixed cottage cheese & fruit

Handful of baked pita chips + hummus to dip

1-2 hard boiled eggs + a soft pretzel

Read our previous answer to eating for late night exercise by clicking here.

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.

Ask our Dietitian

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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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