I’m a Vegetarian: How Much Protein Do I Need a Day? | Q+A

by DebbieJ MS RDN | May 23, 2017 | All, Ask Our Dietitian, Home, Nutrition

Question:

I’m a vegetarian and concerned that I may not be getting enough protein in my diet (now getting around 50 grams a day). I lift weights and do cardio 6 days a week but feel I’ve stalled and am not making new progress. Can you please confirm how much protein I need a day and provide suggestions on how to achieve that goal?

– Sara M.

Answer:

Your question centers around a popular subject on Living Healthy!

Can I replace chicken, seafood or turkey with tofu to get my protein? (2015)
What are vegetarian things I can eat that contain a lot of protein? (2014)
5 Foods with the Most Protein (2014)
Is Protein an Issue for Vegans? (2013)
What are vegetarian things I can eat that contain a lot of protein? (2013)
The Benefits and Basics of Going Vegetarian (2013)

How much protein you need depends on your age and weight, as well as your overall caloric intake. In general, people’s base requirements are 0.8 gm protein per kilogram body weight and at least 1.0 gm/kg if over the age of 65. To gain lean mass, the need increases to 1.2-1.6 gm/kg for resistance training. With an energy-balanced diet, protein should provide about 15% of calories. But for those that are restricting calories, a greater proportion of energy should come from protein, about 20-30%.

To reach 60-70 grams of protein, I’d suggest the following daily servings – 2 servings of beans, 4 servings of vegetables, 1-2 servings of dairy if lacto-vegetarian, 6-8 servings of grains, 1 egg if ovo-vegetarian, and any remaining energy from fruit and fat (not protein sources). If whole foods are an obstacle for whatever reason, you can always supplement with a protein powder as a last resort. Most vegetarian plant-based ones provide at least 10 grams protein per 20 grams powder.

– 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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Member Spotlight | Mini and Mighty

by Candice Currie | May 22, 2017 | All, Community, Fitness, Health, Home, Member Stories, Motivation, Wellness

“Everyone starts somewhere. It is important to do your personal best and not let your size, age, or anything that may appear as a barrier stop you from achieving your goals.”

Rachel M.

LA Fitness Member

Mini and Mighty

It’s said that some of the best things in life come in small packages – and that describes Rachel M. perfectly. Known by her friends and family as “Mighty Mouse,” this 4’9” powerhouse has become an inspiration to fellow LA Fitness members in her hometown of Valencia, CA. However, she wasn’t always this way.

Growing up, Rachel suffered from multiple health complications that caused her to dread physical activity. She didn’t enjoy P.E. and ended up on teams by default; oftentimes being the last one “picked” for team events. It would usually take Rachel 10 minutes to run a mile, with breaks in between to stop and use her inhaler. She reflected back on a moment she will never forget, when one of her coaches had to give her a piggyback ride because she could not complete the run on her own. Unfortunately, that was just the beginning of a series of troubling events Rachel faced.

Next thing she knew, Rachel was hospitalized in the ICU with severe pneumonia. While she was admitted, she was told that she was pre-diabetic and had hyperlipidemia. Rachel had previously undergone cataract surgery and suffered from retinal detachment and spondylolisthesis – all at a young age. She knew she had to do something to change the harmful direction her health had taken.

Before

After

Small Changes, Big Results

Both of Rachel’s parents were members of LA Fitness and were constantly trying to persuade her to join them at the gym. But working out felt like work at the time, which made Rachel skeptical about giving it a go. However, she was determined not to rely on daily medication while only in her 20s, so she joined her mom for a cycle class.

In that first class, she could not last five minutes without having to use her inhaler. However, as she continued with cycling, she became stronger and stronger with each class, until she could complete a full class. As time went by, working out and focusing on health and fitness became her new passion. This had great results, as she was slowly taken off all of her medications.

She credits being a member of LA Fitness as a huge part of her fitness journey. She would tell herself, “You’re stronger than you think,” “You could do anything for a minute”, and “You’ve got this.” She shared that fellow LA Fitness members would encourage her, and believed in her so much, that she began to believe in herself.

A Closer Look at Labels

Along with working out, Rachel started paying close attention to food labels and ingredients. Now she incorporates proteins (chicken, ground turkey, egg whites, lean ground beef), carbs (sweet potato, brown rice, quinoa), healthy fats (nuts, olive oil, avocado, coconut oil), and greens into most of her meals. She enjoys snacking on nuts, veggies with hummus, and brown rice cakes with almond butter. Rachel enjoys foods that have minimal ingredients, and she tries to stay away from processed foods, or foods with additives and colors.

Where is Rachel now?

Rachel hopes to inspire others through fitness and enjoys meeting people at the gym who share goals similar to hers. She continues to strive for her personal best, by increasing her rep counts, developing better endurance and lifting heavier than before. Her focus on fitness is inspired by her goal to stay out of the hospital, off medication, and to be living proof of Shakespeare’s quote, “Though she be but little, she is fierce!”

“Don’t compare yourself to others. You’re as strong as you think. Celebrate baby steps. Progress is progress. Believe in yourself. Believe in others such that they believe in themselves. Empower. See someone that inspires you? Let them know. Pay it forward.”

Rachel M.

LA Fitness Member

Results will vary. Rachel M.’s story reflects an exceptional result, which does not apply to the average person, and is not representative of or a guarantee that you or anyone else will achieve the same or similar results. Do not attempt to change your diet, fitness routine, or any other activity related to your health without first obtaining the advice of a medical professional.

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Nutritional Advice for Those with PCOS | Q+A

by DebbieJ MS RDN | May 18, 2017 | All, Ask Our Dietitian, Community, Home, Nutrition

Question:

I have Polycystic Ovarian Syndrome (PCOS) and have issues losing weight. I am 5’5″ and currently weigh 210lbs. I am interested in knowing what types of food I should eat and what types I should avoid.

– Cali D.

Answer:

As you may know, polycystic ovary syndrome may not cause you to have elevated insulin blood sugar levels, but the hormone disorder is often related to this condition. Losing weight often helps improve PCOS.

Sugars and refined starches (like white bread and pasta) should be managed. Keep them to a quarter of your plate. An example would be to have fajitas with only 2 corn tortillas, then eat the remainder with your fork. For stir-frys, opt for brown rice and have only 1 fork full for every 2 of meat and vegetables. Whole grains like oats, quinoa, wheat berries and corn on the cob are better choices than baked goods or processed potato products. For example, have oatmeal instead of waffles and fresh baked sweet potato instead of tater tots.

You can’t go wrong filling up on vegetables… aim for about half your plate every time you eat! The dense nutrients, low calories, high fiber and plant proteins in veggies can help with both insulin control and weight loss. In addition to typical meal sides, add veggies to breakfast (beet ginger smoothie, anyone?) and snacks (try homemade kale chips). Also include lean proteins, fruits, nuts, beans, and low-fat dairy to round out the remainder of your meals.

Your weight loss struggle is understandable. Besides focusing on the food choices above, pay attention to calories and when/why you eat. Only eat when truly hungry, stop when satisfied, and cleanse your palate to deter you from dessert/extras. Perhaps shift more of your intake to earlier in the day when you are more likely to burn it.

– Debbie J., MS, RD

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!

Want more? SUBSCRIBE to receive the latest Living Healthy articles right in your inbox!

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Power Your Way Towards a Stronger Today

by Candice Currie | May 17, 2017 | All, Community, Exercises, Fitness, Home, Nutrition, Workouts

“Power Circuit has changed not only my own fitness level as an instructor, but I’ve seen it affect many members who attend my classes. I have witnessed the benefits in changes to my physique, and most definitely my endurance level. Because of Power Circuit, I’m able to take my other classes to a greater intensity.”

Joanna M.

Aerobics Coordinator , LA Fitness

Are you short on time? Get results fast in LA Fitness’ Power Circuit! Power Circuit is a high intensity Group Fitness class offered exclusively at LA Fitness. It consists of highly concentrated quick circuit intervals that challenge your aerobic threshold, while integrated weight lifting helps build bone mass. Power Circuit is a class designed for most age groups, with the ability to modify moves, based on your body’s preferences.

When you take Power Circuit, you can expect to have a high intensity aerobic exercise matched with a short recovery period. The overall or total quick sets last usually about 4 minutes in duration. These quick sets may consist of body squats, step exercises, planks, pushups or use of the step platform. The non-choreographed structure is what keeps the class exciting! Usually, the class ends with ab targeted exercises, aiding in toning your mid-section; which helps leave you feeling stronger, longer.

Power Circuit classes are fresh and creative. The un-choreographed structure helps keep things feeling new and interesting from class-to-class. Lightweights are incorporated into routines, helping to intensify the sculpting of your body. It may seem like a simple workout – but don’t let the lightweights fool you. The high rep count makes the weight of the dumbbells felt fast. The instructor will often times adjust the class based on each individual’s capabilities. For example, an instructor may adjust the number of sets for a particular move if they deem it necessary for the class.

Power Circuit is far from easy – and after just one session you may see how satisfying of a workout it really is for you. It’s a challenging, yet well-worth-it, full- body workout. So, are you up for the challenge?

I asked Power Circuit Instructor, Joanna M., to share her thoughts on why members should choose Power Circuit over other aerobic options offered. This is what she had to say:

JM: In my mind, Power Circuit is a type of catalyst; a place where increased fitness levels take place, changing the dynamics of every other class one may attend. Everything increases in intensity, when the adrenaline hits!

Q: What do you think sets Power Circuit apart from other Group Fitness classes?

JM: Power Circuit is unique due to the cardio quick sets, along with the elevated balance challenges interwoven throughout the workout.

Advice for Beginners:

Observe carefully what the instructor does.
Let your instructor know if you are new to the class/workout.
Listen to your body. It is OK to modify.

Find a Power Circuit Class Near You

Let LA Fitness help you along your fitness journey by trying a Power Circuit class today! And download our mobile app for full access to class schedules and plenty of other helpful information.

Find a Class

How Can I Gain Muscle, While Losing Weight? | Q+A

by DebbieJ MS RDN | May 16, 2017 | All, Ask Our Dietitian, Fitness, Home

Question:

I am a 22 year old male that recently lost 100 pounds. I am currently 6’3” 145 pounds. I’m currently what could be considered skinny fat. About 2 weeks ago I joined LA Fitness and have been going about 6 days a week. I am looking to gain muscle and hopefully lose the stubborn fat that I still have around my chest. What should my diet look like to do this?

– Nate B.

Answer:

To get back to a healthy weight by gaining lean mass, you’ll need to support your weight training/resistance workouts with enough calories. As you still want to get rid of fat from your torso, those calories can’t be excessive. How much to eat, then? Since I don’t know how many calories you eat presently, let’s just say it’s safe to add 200-300 calories per hour that you’re now working out. (A man your age and size might burn 2800 calories per day.)

Those additional daily calories should be from lower fat (“lean”) and minimally processed (“clean”) foods. Suitable food combinations that fit into the 200-300 calorie range: