For people who are barely starting to exercise, what would you recommend on a planned diet? I am over 180 pounds and I see and read diet plans. But as a person who is starting to exercise I was curious if there are any recommendations for diet plans. I know this will all depend on maybe a personal assessment but I just wanted to ask.
– Esme
Welcome to the LA Fitness family, Esme! It’s great that you began exercising and want to add in a planned diet. It’s okay to focus on your new exercise routine for a while and once you’ve got that established, then address your nutrition.
What I’d specifically recommend really all depends on what your diet is like now. You should start with assessing your current diet to see where you can improve. Keep a food diary for a few days and enter it into a dietary analysis program, app or website that will show the average calories, fat breakdown, protein, carbohydrate breakdown, and vitamins/minerals you consume.
If there are areas you know need to change, and you can practically address those, start there. You’ll have greater long-term success by amending how you eat rather than adopting a rigid, generic plan that doesn’t take into account your preferences and lifestyle. See our previous article “The 3 Pronged Attack for Weight Loss – DIET.”
That said, you may want to look at some key targets of a healthful nutrition plan:
Readers, are there other GENERAL tips that worked for you when starting out that you’d like to share? Enter them in the comments area below!
– 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!
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What is a good alternative to grains as a way to complement the protein in legumes? Legumes are nutrient dense in many ways, including protein. But legume protein is low in methionine, an amino acid that our bodies cannot make. For this reason legumes have traditionally been combined with grains, which are high in methionine. Grains are low in another amino acid our bodies cannot make, lysine. Legumes are high in lysine. For this reason, legume and grain proteins are said to be complimentary. But if I am considering a long term dietary shift away from grains, I cannot be reassured by that. We still need to combine our proteins well over the course of several days. Unfortunately, grains are not a nutrient dense food. They are very high in starch and low in phytonutrients. So, what are some nutrient dense sources of methionine and cysteine? Or, in simpler terms, what is a good alternative to grains as a way to compliment legume protein?
– Benjamin H.
Vegan diets do tend to be low in methionine1, one of the essential amino acids. Interestingly enough, it’s actually proposed that a lower methionine intake is better for longevity1.
The World Health Organization recommends the adult dietary requirement is 10.4 mg of methionine per kg body weight per day to cover obligatory oxidative loses2. Whereas the US Recommended Dietary Allowances combine the methionine requirement with cysteine (a non-essential amino acid) for a total of 19 mg combined of methionine and cysteine/kg/day3. In plant foods, there are about equal amounts of methionine and cysteine.
“Wheat and rice proteins are comparatively low in lysine but better sources of methionine whereas beans and peas are relatively high in lysine yet in lower methionine.” — www.vegsoc.org/protein
Here are selected non-grain plant foods highest in methionine, given in common portions/(gram weight) with corresponding protein content4:
Brazil nuts, dried
Soybeans, boiled
Chia seeds, dried
White beans, canned
Sunflower seed kernels, dry roasted
Russet potato, baked w/ skin
Chickpeas/Garbanzo, canned
Peanuts, Spanish
Red potato, baked w/ skin
Spinach, cooked
Coconut milk, canned
Peaches, dried
Turnip greens, cooked from frozen
Corn kernels, cooked from frozen
Avocado, California
Spinach, boiled
Brown mushrooms, raw
Broccoli, cooked chopped
Raw seaweed spirulina
Asparagus, cooked
Zucchini
Cauliflower
Spinach, raw
373 mg in ¼ C (33g)
192 mg in ½ C (86g)
167 mg in 1 oz (28 g)
143 mg in ½ C (131g)
134 mg in ¼ C (32g)
123 mg in large 3-4” (299g)
118 mg in ½ C (127g)
117 mg in ¼ C (36g)
105 mg in large 3-4” (299g)
99 mg in 1 C (180g)
86 mg in 1 C (226g)
70 mg in ½ C (80g)
62 mg in ½ C (82g)
59 mg in ½ C (70g)
48 mg in 1 fruit (130g)
49 mg in ½ C (90g)
42mg in 1 C (87g)
34 mg in ½ C (78g)
33 mg in 1 oz (28 g)
31 mg in ½ C (90g)
18 mg in ½ C (116mg)
16 mg in ½ C (62g)
16 mg in 1 C (30g)
4.75 g protein
15.5 g protein
4.5 g protein
9.5 g protein
6 g protein
8 g protein
9 g protein
9.5 g protein
7 g protein
5 g protein
4.5 g protein
3 g protein
2.5 g protein
2.5 g protein
2.5 g protein
2.75 g protein
2 g protein
2 g protein
2 g protein
2 g protein
1 g protein
1 g protein
1 g protein
Our vegetarian audience may also be interested in a thorough discussion at http://www.veganhealth.org/articles/protein and some of our previous articles below for protein information.
References:
– 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...
We Tried Sous Vide Cooking: Here’s What We Thought
Written By:
Candice Currie
Bienvenue dans le monde merveilleux de la cuisine sous vide!
That’s French for, ‘Welcome to the wonderful world of sous vide cooking!’ Never heard of it? Well, you wouldn’t be the first. For a while, sous vide cooking was primarily a staple of fine dining establishments, and it was almost unheard of to use this method of cooking at home. However, over the years, sous vide cooking products have become more accessible and more budget-friendly, so this fancy style of cooking can be done from almost anywhere – including at home!
What is Sous Vide cooking?
Sous vide, translated from French, means “under vacuum.”
An immersion circulator is set to the proper cooking temperature for the product you’re planning to cook. There are multiple sous vide products on the market, varying in price, depending on what you’re looking for.
Besides the immersion circulator, the following items may make cooking sous vide style easier on you:
*Various sous vide temperature and cooking guides can be found online.
How It Works
Still unsure of how the sous vide process actually works? Let’s break it down.
Cooking sous vide style is almost liking boiling; except using a sous vide immersion cooker allows you to maintain a constant temperature for longer periods of time. This makes it easier to get perfect results without undercooking, or overcooking, the meat (or any other item you cook this way).
Simply take your cut of meat and place it in an airtight sealed bag. A vacuum sealer works great for this, but store-bought food-grade plastic bags work fine too, just make sure you get out as much air as possible.
The sous vide immersion machine helps keep the water at a steady temperature to ensure bacteria are safely destroyed.
You can choose to seal in the meat with a marinade, or let it cook as is and season after, if preferred.
Once the product is done cooking, toss it on a cast iron skill it at the end for a nice seared finish. You could also opt for finishing it off on the barbecue, or eat as is.
After the product finishes cooking and is removed from the water, it should be ready to eat. The presentation is up to you.
“It was my first time trying anything prepared sous vide and it surprised me how pink the well-done hamburger appeared to be. Fortunately, it tasted perfectly cooked and was by far the juiciest hamburger I have ever eaten. Every bite was succulent and the texture was exquisitely soft, that along with a little char from the torch for taste made it a very unforgettable burger. I’m excited to see what Chef Tony prepares for us next time.”
The Benefits of Sous Vide Cooking
Sous Vide Hamburger
Photograph by Penny Schroeder.
Behind The Scenes
The more research our team did on sous vide cooking, the more we had to try it out for ourselves. With all the great reviews online about how tender the meat was, it left us pining for some mouthwatering French-style cooking.
We didn’t know what to expect, but we were forever changed. It was delicious.
To further prove the point of how simple sous vide style cooking is, we did this from the convenience of our office space. Our cooking host, Tony F., decided to cook our team grass-fed hamburgers: sous vide-style.
The easy step-by-step process can be seen below.
Step 1: Immerse packaged meat into water and set proper cooking time and temperature.
Step 2: Un-package patties and sear for taste and visual presentation.
Step 3: Enjoy with friends!
Pictured from left to right, Charlie H., Tony F., Kham N.
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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I have heard much talk on the internet about the need for serious bodybuilders to take in nutrition steadily, especially protein. It is claimed that muscle growth slows and reverses at night after digestion completes and the body starts catabolizing for energy. Many suggest using a slow-digesting protein such as casein at night to feed muscles protein constantly and ward off catabolism. Is this shown to be effective? If so, are there any other ways to reduce catabolism at night?
– David G.
You posed a unique question, David! The body’s skeletal muscle not only dictates much of our circadian rhythm but also follows a day/night routine for repair and building. Research shows that muscle impacts the gene activity that regulates the utilization and storage of substrates (the macronutrients carbohydrate, fat, and protein)1. In other words, the skeletal muscle itself affects catabolic and anabolic processes over a 24-hour period, though this effect is not well understood.
Regardless of the time on the clock, you need to consume macronutrients post-exercise to promote positive muscle-protein balance. For evening exercisers, a recovery meal or shake becomes key before fasting overnight during sleep2. Over 6-8 hours, slower-digesting proteins have a similar effect on muscle protein synthesis as fast-digesting proteins do in the first 3 hours. So grandma was right about having a glass of warm milk before bed, as milk is 80% casein.
What about supplements/amino acids? Though certain essential amino acids stimulate muscle protein synthesis more than others, intact protein may result in a greater positive balance. This is partly because whole foods result in a greater insulin secretion. Muscles are highly insulin-sensitive for nutrient uptake and storage3. In summary, a meal containing protein is better than a straight supplement in the evening.
References
.
– 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...
Before – April 2017
After – November 2017
By the time I turned 50 years old, I had worked hard, raised 3 great kids and enjoyed 28 years with my wife. My family always came first. My focus was on them and on trying to be the best dad I could be in order to provide for my family. That meant I came last. I didn’t take care of myself; I ate fast food between meetings and didn’t exercise. My stress increased. I gained weight and had some bad habits that affected my health and well-being. I knew I could exercise and eat better, but it was not a high-enough priority…until that day in August of 2016. It was the day I had to take off my wedding ring for the first time in 23 years because my ring finger turned blue. I got it off, but could not put it back on – no matter how much I tried.
I had grown to a weight of 261 lbs., with the belly to match. I couldn’t run without exhausting myself. My clothes were too tight, and I couldn’t see my feet without leaning over. I had high blood pressure, sleep apnea, blurred vision and headaches. I felt embarrassed, guilty, depressed and angry at myself for letting myself go. Not wearing my wedding ring felt like I was cheating. I continued to think about it for several months, and it never got better. It still affected me. I knew I had to get that ring back on no matter what.
On May 11, 2017, I was driving by an LA Fitness and decided to stop in to ask some questions. I knew I wanted to change and had to do something about it. I was introduced to my personal trainer*, Jose O., for the first time. He listened to me, understood my situation, and started training me while working around some preexisting injuries to increase my strength, endurance and flexibility. We talked about nutrition and ensured I was eating correctly. I cut out sodas, alcohol and fast food. He encouraged me with challenging workouts and pushed my limits, while ensuring I remained injury free. He reminded me why I was here. When I thought I was exhausted and had reached my limit I would hear him say over my shoulder, “For the ring.” And that was all the extra motivation I needed.
I used a free mobile application to keep track of my nutrition and calories and ensure I was getting all of my nutrition. Through the app, Jose and my friends who also used the app were able to see my diary and progress and give me encouragement and tips. They also made sure I was accountable to them and myself. They became my online fitness family. In 6 months, I lost 67 lbs. I feel absolutely powerful and fantastic. My wedding ring is back on, and it’s going to stay on forever. My stamina is up 500%. I decided to compete in my first triathlon in June of 2018, and I remain committed to that goal. My old clothes went to Goodwill. My headaches, high blood pressure, sleep apnea and blurred vision are 100% gone. I saved tons of money cooking for myself rather than eating out all the time, which more than paid for the LA Fitness membership and training. (I really don’t even like fast food anymore.) My great friend Jose is always there encouraging me, challenging me to excel to get better and ensuring I remain injury free. My wife sees the difference and loves her new and improved husband (and occasionally walks by and touches me for no good reason whatsoever. And that’s just nice.).
Tom G. and his trainer Jose O.
If I have one piece of advice for success, it’s this:
We all know what we need to do to get healthy and stay healthy, or know how to find out how to do it. It all starts with the “X-Factor”. Your X-Factor is that primal gut feeling and emotion that affects you so deeply it can permanently change your priorities. For some it’s waking up in the hospital realizing you had emergency bypass surgery; for others, it’s not being able to play ball with your children and seeing them go and play with someone else, or being told in front of your friends and family that you cannot go on the rollercoaster because you exceed the weight limit. For me, it was not being able to put my wedding ring on no matter how hard I tried. It is that primal emotion that can trigger a response so deep that it makes it an easy decision to rearrange your priorities and do something about it and to keep doing it no matter the obstacles you may encounter.
My advice? Find your X-Factor. If it causes an overwhelming emotional response every time you think about it, then you found it. Use that to motivate you to work, learn, and improve. Set your long-term goals and focus on meeting your goals each day. Tomorrow is a different day. In the end, if you stay honest to yourself, use your X-Factor, eat right and work hard with the great staff at LA Fitness, you will always succeed.
*Personal training services require an additional fee and a separate agreement.
Some slight adjustments have been made to the member’s story for grammatical reasons, length, and/or clarity.
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...