“And the award goes to… Chef Valerie, who so artfully displays her vegetarian stacked risotto dish with walnut topping,” announces the culinary instructor for the week’s competition. Valerie loves food – cooking with it, eating it, and playing with it. Even without formal training, we can all be winners when it comes to the game of eating.
If you read the title of this article, you might have thought about making food art on your plate or a cafeteria “Food Fight!” Perhaps, you imagined a picky kid pushing food around to hide his peas under the mashed potatoes. We don’t mean just arranging your food into pictures, but playing with your food is about spending time to manipulate and use your ingredients in unconventional ways. Okay, and having fun eating it, too!
See our previous article, 10 Surprising Food Combinations You’ll Love
Playing with your food could mean experimenting with unusual combinations, using an alternate preparation method, trying a foreign dish, or following a new recipe. You might put sandwich fixings on flatbread, or salad in a jar. The trend of bowl meals (usually grains, vegetables, greens, and protein) is a great example of adopting a foreign dish like Korean bibimbap and tailoring it to American fare. Maybe have an “opposite day” where dinner and breakfast are swapped. Hurray for French toast in the evening!
Why create and have fun? Playing with your food may have a secret side effect – lower weight! Eating quickly is associated with overweight status1, more so than are late evening meals or skipping breakfast. A body mass index (BMI) 25 kg/m2 or greater is considered overweight. Those that eat at a slower pace tend to be a lower weight, to the tune of an average 4 lower BMI2. Keep in mind that the healthy BMI range is 18.5–24.9 kg/m2, so a difference of 4 represents a lot! A slower pace of eating lets the satiety hormone leptin kick in so that you feel full sooner and eat less.
Therefore, slowing your pace of eating is an integral part of weight control. Lining up green beans, turning all your shrimp the same direction or arranging your potato wedges by size may have been stalling techniques when you were a kid. Now, they are valid ways to lengthen eating duration and eating slower! Two food games for adults and children alike are: 1) put a bit of each type of food on the fork for every bite, and 2) leave a symmetrical plate of food after each bite.
If poking around your food seems juvenile, take an epicurean approach to slow down: Once served, spend a moment to appreciate your meal. Inhale the aroma. Notice the colors and details before you savor each bite like it’s the last on the planet. Use a fork and knife (or chopsticks) for finger foods. This especially works well for pizza, burgers and comfort foods!
No matter how you play, keep meals healthy and balanced (and we don’t mean juggling).
References:
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I am in outside sales, always on the road for lunch and occasionally dinner and morning breakfast as well. Packing a lunch is a great idea but it gets hot in TX so the idea of a cooler and cold food is not always appealing. Most areas have a grocery store but not all have healthy prepared meals. I am looking for ideas for quick eats on the road. Please offer advice given the idea I won’t know what restaurants will be in the area. I have found myself in the habit of stopping at the grocery and getting a fruit, 2 small yogurts and some bulk granola to mix. While I enjoy this, it gets old. Any advice would be appreciated.
– Tommy S.
It sounds like you are at the mercy of what’s available wherever you find yourself at lunchtime. You’re right that some groceries do not offer a variety of ready-to-eat fresh meals or prepared produce in individual quantities. Your yogurt-fruit-granola solution works in a pinch. Here are some other ideas for a decent lunch:
A salad mix with dressing plus the smallest container of pre-cooked protein (e.g. 6 oz chicken breast strips, 2-pack hard cooked eggs) or with a mini pull-top can of beans or tuna could work. You don’t even need a bowl – just eat out of the bag!
Nuts or sunflower seeds are something that can serve as both a standalone snack or as a topping for your yogurt or on a salad mix. Look for them in a resealable container.
Individual tubs of hummus with pretzel thins work well in combination with a pack of sliced raw vegetables if you can find them.
Hot soup from the end of a self-serve bar, if there is one. For broth soups, add a soft pretzel from the bakery or hearty crackers (keep the rest of the box for later) and an individual wrapped snack cheese from the cold case. For stews, chili or heavy cream soups can be paired with some raw vegetables or an apple.
Embrace the cold. Visit the deli case for pre-made cold salads, coleslaw, and perhaps even find roasted chicken drumsticks. You don’t have to reheat.
For a to-go order at whatever restaurant you come across, ask if they can turn a sandwich into a wrap, adding a vegetable and holding the cheese or mayo.
– 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.
Some questions have been edited for length and/or clarity.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
About 7 months ago, I weighed about 200 pounds with little to muscle at all. I decided to start working out heavily and I completely revamped my diet, cutting out most fats and carbs, and keeping my protein intake very high. It is important to mention that I am a vegetarian, so most of my protein comes from dairy products such as Greek yogurt and eggs. I kept my calorie count below 1,700 and saw some immediate effects for about 3 months. After the 3 months, I decided I wanted to put on some muscle as well as lose body fat. I started to eat a bit more increasing my daily protein intake to 180 grams, and eating about 2,000 calories. I also gained a good bit of muscle in the beginning but after 4 months, I am in a stalemate. My body fat percentage won’t seem to decrease, and I am gaining muscle at a very slow rate. However, I am increasing my strength as I consistently add more weights to my workouts. Should I try a new diet plan, or just stick with my current one and eventually get over my plateau?
– Krishna
As you have discovered, plateaus are tricky, Krishna. Perhaps your current diet has run its course, as your stalemate has lasted 4 months. You describe your recent intake as about 2000 calories with 180 grams protein, mostly from dairy. The missing details may offer opportunity for improvement.
If your main goal is strength and muscle development, stay the course. But if you primarily want to lose weight, consider focusing on some details other than protein & calorie quantity.
– 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.
Some questions have been edited for length and/or clarity.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
I am a healthy male who just turned 63. I have been diagnosed with chronic kidney disease (mid-range) and have been told to watch my protein intake. Can you suggest some alternative foods/ingredients that might benefit me for muscle health & growth but will not impact me negatively as a protein supplement would? Or, is protein the same in any form? I’ve been working out steadily for the past year and a half and have lost weight and inches but have not gained that much muscle. I was with a trainer for a year and he taught me new exercises which I have maintained. He also had me focus on fat burning heart rates rather than high impact exercising.
– Paul G.
Gaining muscle weight & strength is possible without additional protein intake. Just look at the many vegan athletes! For muscle growth with moderate protein intake, I’d suggest you focus on the best sources of carbohydrate and fat at optimal ingestion times.
Right before your workouts, a simpler carbohydrate will fuel muscles readily so they can do the greater work required to stimulate muscle growth. Lower-fiber fruits (e.g. applesauce, grapes, melon) and starches (e.g. animal crackers, white bread, saltines, pretzels) are choices to consume in the hour preceding exercise and in the half-hour following exercise. For your regular meals, concentrate on higher-fiber complex carbohydrates like whole grains, potatoes and vegetables which break down slowly and provide sustained energy.
Consider incorporating medium chain triglycerides, known as MCTs. This type of fat is readily absorbed and metabolized so it may offer an alternative fuel source during longer workouts. Food sources include coconut, palm kernel oil, and dairy fat, particularly sheep and goat’s milk. As a supplement, a tablespoon of MCT oil contains 115 calories and 14 grams of fat, similar to cooking oils. Gut tolerance dictates that you should start with a teaspoon and increase dose slowly, reaching no more than 4 tablespoons daily. A modest 6-gram MCT dose in combination with other factors was used with success to treat muscle wasting in frail elderly*.
* Medium-Chain Triglycerides in Combination with Leucine and Vitamin D Increase Muscle Strength and Function in Frail Elderly Adults in a Randomized Controlled Trial. Abe S, Ezaki O, Suzuki M. Journal of Nutrition 2016 May: 146 (5): 1017-1026.
Consult with your medical care professional before using a dietary supplement or starting on an exercise program, especially if you have been diagnosed with a medical condition.
– 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.
Some questions have been edited for length and/or clarity.
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!
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...
Shawn M., a San Diego native, grew up and was raised in the community of Spring Valley. Throughout his adolescence, he struggled with body composition and weight. Children teased him for his excess weight from childhood through high school. This affected him greatly, but he didn’t let it defeat him. Surprisingly, what originally got him into fitness was the death of a loved one. It came as a wakeup call to Shawn. He realized that he had to change his life for the better or he could be next.
Weighing in close to 300 lbs., and borderline diabetic, Shawn was not comfortable in his own skin. He began running Monday through Friday, even when he was mentally and physically exhausted from work and school. He changed his diet, which he admits was one of the hardest things for him to do, and had to change his attitude too. Shawn recognized that he had to believe in himself; he had to believe he had the power to actually turn his life around.
With determination, and consistency, Shawn was able to lose the weight and is now working as a Pro Results® personal trainer. He hopes to help others focus on how they feel, rather than how they look on the exterior, and to make a positive difference in people’s life through health and fitness. He loves what he does, and vows to continue helping others better their lives for as long as he physically can.
We spoke with Shawn and asked him to share with us some advice for others who may be struggling with weight and self-esteem issues. This is what he had to say –
Q: How has living an active lifestyle helped better shape your life?
Shawn M.: I would have to say just by being able to help and motivate others. If I did not have a story to tell I would not be able to share and motivate others when it comes to health and fitness.
Q: What should clients know about personal training before beginning a program?
SM: I think people/clients should know that there are no short cuts when it comes to your health. If you are wanting to lose weight, gain mass, or want to change your life around […] I would most likely tell people think long-term and not short-term.
Q: Have you found that there is a way to help clients stay motivated when they’ve hit a fitness plateau?
SM: Yes. I usually would find out their eating habits, exercise routine, sleep schedule, and stress and then start from there. Four major keys I believe in, especially when it comes to a plateau, is stress management, modalities of different exercises, proper sleep, and of course nutrition. I share this with every new client of mine, “let food be thy medicine and medicine be thy food.”
Q: What advice would you give for those struggling to start/stick to a healthy lifestyle plan?
SM: I would tell them think of your body as a luxury car engine that needs refueling. The foods that you put into your body will give you the energy that you need to get through the day. For an example, if you consume chips, soda, fast foods etc., your body will be fueled with 87 octane, but if you fuel your body with green rich foods, meaty proteins, healthy fats etc. you will be fueling your body with 91 premium. I try to keep it simple so my clients get a good idea of what I’m talking about.
Shawn M. is currently working on finishing up his Associate’s Degree and hopes to transfer to Portland State by the end of 2018. He is pursuing a Bachelor of Science degree in Applied Health.
“I became a member of LA fitness in 2016 and Shawn Montiel became my trainer. During my assessment with Shawn we discussed my physical limitations, nutrition and what goals I wanted to accomplish. Shawn was able to design a work out for me so I could strengthen my muscles and improve flexibility and balance. I was able to reach these goals with minimal discomfort using his workout plan. If I had difficulty with certain movements Shawn would reassess the workout and come up with an approach that accommodated my needs. Shawn is a very positive person and has a great outlook on life. He focuses on his clients’ needs and abilities. I had a lot of success with him as a personal trainer and would highly recommend Shawn to anyone who is looking to make improvements in their life.”
“My husband, Doug, and I chose Shawn as our trainer because we observed his strong work ethic and attention to his clients’ needs at LA Fitness the latter half of 2017. Shawn spent our first session with him ascertaining our needs, our goals, strengths, and weaknesses in order to develop individualized fitness plans for each of us. Shawn worked with us individually twice weekly for two months inspiring us to increase our strength, endurance, nutritional balance, and cardiac fitness for overall improved health. Shawn not only inspired us to push ourselves harder during our workouts at the gym, but he also inspired us to work out at home and to stay on track with a balanced diet, increasing our daily fluid intake, and increasing our hours of sleep. In summary, Shawn helped my husband and I make positive life balance changes through exercise, nutrition, and rest to better our lives in a positive manner. Shawn is an excellent trainer who role models the healthy lifestyle he teaches his clients.”
“I want to send you a thousand thank yous because the advice and the program you put me through transformed my body more than ever before. The regimen I was put through garnered me lots of compliments inside and outside of the gym, which sky rocketed my confidence. Not only did you improve my appearance, my body was stronger and performing everything at a much higher level from basketball, to running with explosion, to more stamina throughout the day. You’ve been an integral part in putting my BMI at 3% body fat at 5’8 165 pounds. Now and in the future, my daily workout consists of everything you have ever taught me. Thank you so much. I am forever grateful.”
If you’re interested in pursuing a healthier lifestyle and feel like you could use a little bit of help, sign up for a complimentary fitness assessment with LA Fitness and meet trainers like Shawn M., who are here to help you become your healthiest self.*
We’re all in this together, and we want you to succeed. Join us in club today! Click here for a complimentary guest pass.
*Pro Results® personal training services are subject to an additional agreement and fee.
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.
Are you searching for “kickboxing near me”? Stop the search party because you’ve struck fitness gold with Kickbox Cardio classes at LA Fitness. These classes aren’t just a workout, but an experience. With classes designed to kick, punch, bob, and weave your way to...
Incorporating cardio exercises between sets, also known as ‘cardio-acceleration’, is a revolutionary way to maximize your workout efficiency. This technique involves performing short bursts of cardio exercises, usually lasting 30-60 seconds, in between your...
In today’s fast-paced world, finding balance and maintaining mental and physical health can be challenging. However, combining exercise and mindfulness offers a powerful approach to achieving holistic well-being. Let’s explore how these practices complement each...