What’s The Best Way to Calculate RMR? | Q+A

What’s The Best Way to Calculate RMR? | Q+A

by | Jun 1, 2017 | All, Ask Our Dietitian, Fitness, Home, Nutrition

Question:

What is the best way to calculate RMR?

– Mark B.

Answer:

The best measurement of resting (awake/alert) metabolic rate is to conduct an indirect calorimetry test using metabolic equipment, as done in a research laboratory or hospital setting. In lieu of a physical test, the second best way to predict resting metabolic rate is to calculate/estimate using a validated equation. I recommend the Mifflin-St. Jeor equation or the one used by the World Health Organization. For your computational pleasure here they are:

The Mifflin St. Jeor equations are used often in the medical and weight loss fields because of their accuracy, and are recommended by the Academy of Nutrition and Dietetics.

  • Women:          (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161
  • Men:                (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5

The World Health Organization, as well as the United Nations University and Food and Agricultural Organization, use the following equations, which were derived based off a large database, reflecting many countries over several decades.

  • 18-30 yrs:        kcal/d = 13.3 × weight (kg) + 334 × height (m) + 35
  • 30-60 yrs:        kcal/d = 8.7 × weight (kg) – 25 × height (m) + 865
  • >60 yrs:           kcal/d = 9.2 × weight (kg) + 637 × height (m) – 302

As is true with any equation, these equations are only estimations of your needs, so you might want to try both and obtain a range that your true RMR probably falls within. Neither of the above take into consideration lean mass versus fat mass, so they aren’t practical for extremely muscled or morbidly obese individuals. For teens, the Schofield method (previously used by the World Health Organization and the US government to formulate the RDAs) has different equations for various age groups.

– 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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Augie: A Film by James Keach | LA Fitness Recap

Augie: A Film by James Keach | LA Fitness Recap

by | May 31, 2017 | All, Community, Fitness, Health, Home, Wellness

“You can either celebrate what you can do, or mourn what you can’t.”

Augie Nieto

Founder of Augie's Quest, Co-founder and CEO of Life Fitness, Chairman of Octane Fitness

Documentary-style filmmaking has a way of exposing some of the most heartfelt elements of the human condition. In that regard, the documentary film Augie does not disappoint. Augie is raw, emotional, and moving. Created by award-winning director James Keach, viewers are taken on a journey through the life of fitness entrepreneur and icon, Augie Nieto.

Augie, a legend who is often recognized and referred to on a first name basis, is the founder of Life Fitness, as well as the chairman of Octane Fitness. He is a man who let nothing stop him while on his pathway to success.  It seemed like Augie had it all – until he was diagnosed with ALS in 2006.

In an almost cruel and ironic twist of fate, Augie found himself suddenly battling a fatal neurological condition, which slowly weakened his muscles and impacted his body’s ability to move. However, Augie was determined not to just sit at the sidelines and let the disease win. Instead, he started a nonprofit called Augie’s Quest, which funds the ALS Therapy Development Institute and their efforts in finding a cure.

 

“The best gift I can give my wife and kids is to do something when you’re faced with adversity, and that’s a gift.”

Augie Nieto

Founder of Augie's Quest, Co-founder and CEO of Life Fitness, Chairman of Octane Fitness

Little is currently known about what triggers ALS, but scientists are working hard to better understand this disease and find methods to stop it. Those suffering from the disease start losing control of their voluntary muscle movement, but retain the functionality of their brain. There are two types of ALS: sporadic and familial. Sporadic is the most common and accounts for about 90% to 95% of all cases. This means it can affect anyone, anywhere, at any time. As stated on the Augie’s Quest webpage, “ALS is not an incurable disease. It is an underfunded one.”1

Augie does a wonderful job of highlighting the charismatic personality and refreshing sense of humor that Augie carries with him while making the most out of his life. Augie’s upbeat demeanor acts as an inspiration by showing that no matter what we are faced with, a little humor can help us carry on. Aside from highlighting just Augie’s life, Augie introduces viewers to short interviews of others battling ALS. It is interesting to see the perspectives of both those diagnosed with the disease as well as how it affects the loved ones around them.

Augie is a love story. It is inspirational and educational. And it is the next must-see documentary on your watch list. Augie recently was screened at the Newport Beach Film Festival and will be released later this year. Find additional upcoming screenings here.

LA Fitness is proud to stand behind Augie and support his efforts in finding a cure for ALS. For over 6 years, LA Fitness has partnered with Augie’s Quest to help raise funds for a cure. Help LA Fitness in our efforts to support Augie’s Quest by donating here. To learn more, please visit http://lafitnesscares.com/.

Sources:

  1. “Fundraising.” Augie’s Quest. N.p., n.d. Web. 04 May 2017.
  2. “About The Film.” Augie. N.p., n.d. Web. 04 May 2017.

 

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How Do I Add More Protein Into My Diet? | Q+A

How Do I Add More Protein Into My Diet? | Q+A

by | May 30, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m on a low-carb, high protein diet but I’m having trouble eating enough protein and too many carbs. How do I get more protein into my diet without adding any more carbs?

– Emma P.

Answer:

For fewer carbs, you may need to adjust traditional starchy meals that are typically carbohydrate rich and shift intake to typically animal or vegetable -based foods. For example, skip all traditional pizza, pastas, and sandwiches and instead substitute cauliflower crust pizza, meat/vegetable primavera, and lettuce wraps with healthier ingredients as toppings/filling.

These have negligible carbohydrate, and offer 5-8 gms protein per ounce:

  • Boneless, skinless chicken and turkey
  • Trimmed beef and pork
  • Eggs
  • Skinless fish
  • Scallops, shrimp, real crabmeat, lobster
  • Lamb
  • Brie, cheddar, mozzarella and Monterey Jack cheese

These offer at least 1 gram of protein for every gram of carbohydrate:

  • Almonds
  • Greek yogurt
  • Hazelnuts
  • Soybeans
  • Sunflower seeds
  • Walnuts
  • Ultra-filtered milk

These have 3-5 grams carbohydrate, yet offer 2-6 grams protein per serving:

  • Asparagus (½ C)
  • Broccoli (½ C)
  • Macadamia nuts (1 oz.)
  • Mushrooms (½ C)
  • Peanuts (1 oz.)
  • Pecans (1 oz.)
  • Spinach (½ C)

These provide 3-5 grams carbohydrate with about 1 gram protein per ½ C serving:

  • Lettuce
  • Cabbage
  • Carrot
  • Cauliflower
  • Celery
  • Cucumber
  • Green Beans
  • Tomatoes
  • Zucchini

 

By focusing on the above foods as the base of your diet, you should have enough wiggle room to work in a daily serving of nutrient-rich carbohydrates like beans and fruit, which are both good fiber sources.

– 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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Approach Your Workout Like An Athlete At Practice

Approach Your Workout Like An Athlete At Practice

Don’t just go through the motions in your workouts. Find out the three factors elite athletes possess that LA Fitness registered dietitian, Debbie James, discovered are key for a successful training program.

Super Snacking Guide

Super Snacking Guide

Eating healthy between meals is easier than you think! LA Fitness registered dietitian, Debbie James, offers solutions to common obstacles for snacking right with ideas for on-the-go snacks and overall tips.

Ask our Dietitian

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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11 Ways to Make Working Out More Fun

11 Ways to Make Working Out More Fun

by | May 26, 2017 | All, Fitness, Health, Home, Wellness, Workouts

Working out doesn’t have to feel like a chore! It’s true – you just have to find the right type of workout for YOU. We are all unique, which means our workouts should be too. Find what makes you happy and embrace it, so you can have fun while burning those pesky calories and feel good while you’re doing it!

1. Pick A Moving Buddy – As simple as this may seem, many people lack the companionship of a friend, spouse, or partner when it comes to working out. Having a workout buddy makes the routine much more fun and enjoyable, and statistics have shown that individuals who work out with a partner have a higher probability of reaching their personal fitness goals.1

Read more about the benefits of having a workout buddy here.

2. Try Something New – Remember when you were young and your mom would say, ‘How do you know you don’t like it, if you don’t try it?’ Get creative and try something different! Why not attempt a Zumba®, Aqua Fit or Group Fitness class? At LA Fitness, there are over 20 different types of Group Fitness classes offered*, so don’t limit yourself to just one – try them all!

Find available classes and locations here.

* Classes and amenities vary by location.

3. Be a Kid Again – Take a moment to think back… back to the days when it was all play. There was no such thing as “working out” – it was called having fun! How about challenging your friends to a game of H-O-R-S-E on the LA Fitness indoor basketball courts? It’s a perfect way to stay cool, while avoiding the hot sun. If you’re not a fan of basketball, try your hand at some indoor racquetball* for a thrilling, fast-paced game with friends.

*Classes and amenities vary by location.

Do you feel like taking the workout outdoors? Dust off the old rollerblades, go ice skating, or throw a ball around, and embrace your inner child! All in the name of (fitness) fun.

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Did You Know?

30 minutes of playing competitive basketball can burn between approx. 285-575 calories.2

30 minutes of playing competitive racquetball can burn between approx. 360-955 calories.3

30 minutes of ice skating can burn approx. 250 calories.4

4. Turn It into a Game – Get in some easy cardio by engaging in fun activities like group scavenger hunts, “fun” runs, LA Fitness Club Leagues or a race to see who can hit the most miles on the treadmill in the shortest amount of time.

Join an LA Fitness Club League today!

5. Fitness Apps – Have you downloaded the LA Fitness mobile app yet? If not, download it here for quick access to club locations, Group Fitness class schedules, court and bike reservations, Pro Results® Personal Training and much more! While you’re at it, search the mobile app market to find some fitness applications that do everything from helping track your heartrate, to measuring nutrition intake. Some even offer rewards for staying active!

If you’re looking for a more fun and interactive app, some act as fitness games and interact with the way you move. This may help you track progress and encourage you to get healthier, while still having fun.

6. Treat Yourself – If you complete your exercise for the day, give yourself a little reward. Maybe a fresh bowl of berries will do the trick, or a cup full of popcorn. However, be careful not to overindulge in anything too extreme that will counteract your hard work out.

7. Shake It Off – Move! Shake! Twist! Dance! Try Hip Hop, Kickbox Cardio, Latin Heat or Zumba® to get your cardio in, all while having fun in a laid-back fashion. It’s slimming made simple, as you dance your way into shape and feed off the high energy of those around you. Read more about what these dance-oriented LA Fitness Group Fitness lasses consist of here.

8. Distract Yourself – Watch your favorite movie or television show while exercising on a bike, elliptical, stairs, treadmill, etc. If you’d rather not be tied to a screen, try listening to an audiobook or podcast. You will be amazed at how much this can help distract from the fact that you’re working out.

9. Train for Something You’re Excited About – Maybe you want to be in better shape for a bike tour across wine country, or perhaps you want to get ready to conquer hiking the trail to Machu Picchu. Training for an event can help you stay excited and focused on your goals. Think of something that excites you, and use it as your motivation to stay focused.

10. Do Something Good for Someone Else – Sign up for a neighborhood cleanup, help paint homes in surrounding communities, assist a friend in achieving their fitness goal, or join a volunteer organization to help those in need. Not only are you participating in a great cause, but you’re staying active all while helping others in both positive and life-changing ways.

“Those who are happiest are those who do the most for others.”

Booker T. Washington

American educator, author, orator, and advisor to presidents of the United States

11. Sometimes the Right Music Can Make or Break You – Do you ever find yourself rocking out to your favorite song while sitting in traffic? Try creating a fun playlist, featuring your favorite mixes to help make your workout more enjoyable.

Comment below with how YOU make exercising fun!

Sources:

  1. Administrator. “Benefits of Having a Workout Partner.” FitnessHealth. N.p., n.d. Web. 21 Mar. 2017.
  2. Averkamp, Stephanie. “How Many Calories Do I Burn Playing Basketball?” FitnessforWeightLoss.com. N.p., n.d. Web. 24 Apr. 2017.
  3. Averkamp, Stephanie. “How Many Calories Do I Burn Playing Racquetball?” FitnessforWeightLoss.com. N.p., n.d. Web. 24 Apr. 2017.
  4. Averkamp, Stephanie. “How Many Calories Do I Burn Ice Skating?” FitnessforWeightLoss.com. N.p., n.d. Web. 19 Apr. 2017.
  5. Robinson, Kara Mayer. “How Hiking Is Good for Body and Mind.” WebMD. WebMD, 2013. Web. 19 Apr. 2017.

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Are Natural Sweeteners Better For You? | Q+A

Are Natural Sweeteners Better For You? | Q+A

by | May 25, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

After reading about some issues with artificial sweeteners, I have been trying to stop using them. Are natural sweeteners like Stevia or Monk Fruit, regarded as being better for you?

– Mary W.

Answer:

Yes, natural sweeteners are believed to be better for you than those synthesized in a lab. However, there are no long-term studies to date to support or contradict this notion. Research has tended to focus on blood sugar, insulin secretion and cellular responses to sweeteners. In regards to artificial sweeteners compared to sugar, the bulk of research tends to support benefits such as lowering the risk of diabetes type 2 and coronary heart disease and decreasing body weight.

The two main types of plant/fruit based sweeteners on the market are stevia and monk fruit. According to the FDA, stevia is comprised of “certain steviol glycosides obtained from the leaves of the stevia plant (Stevia rebaudiana Bertoni),” and monk fruit sweetener is an “extract obtained from Siraitia grosvenorii Swingle fruit, also known as Luo Han Guo or monk fruit.”

Since we posted our article “Is monk fruit extract a natural sweetener, and is it better for you than sugar?” three years ago, not much has changed in the world of natural sugar replacements. In addition to stevia and monk fruit, there is now allulose (also called psicose). Its chemical structure is similar to fructose, the sugar in fruit. Launched in 2015, it is sold as Dolcia Prima® in North America. In most cases, these “natural” sweeteners are naturally derived, meaning that the identified natural compound is somehow produced from its origin or another source. Not surprisingly, even raw sugar is actually a byproduct of sugarcane processing. Oh, and honey and maple syrup may exist in the same form as found in nature, but are both pasteurized for safety.

– 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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Email nutrition@lafitness.com or submit your question below and it may be featured in an upcoming article!

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