I am in my 60s. I was having a conversation with someone who has become a vegan since becoming a senior. He states that we seniors no longer need the protein from meats. He believes that our bodies do better when we receive our proteins from other sources other than animals. Is there truth to this?
– John D.
To maintain muscle mass and strength (which begin to decline in one’s 50s), older adults need a protein-rich diet. Because of a decline in protein digestion with age (see italicized below), protein needs for seniors are higher than those of other adults (1.0 gm/kg vs. 0.8 gm/kg). Some evidence supports that plant proteins contribute more to muscle strength, while animal protein helps preserve mass.*
While animal protein sources boast more B-12, vitamin D, heme-iron, and zinc, plant proteins are by far healthier in the long run. With a diet rich in plant proteins, there’s a lower incidence of cancer, reduced inflammation, lower risk of heart disease, improved insulin sensitivity, and the list goes on! With plant protein, you get fiber and phytonutrients from the whole food source instead of saturated fat and cholesterol with animal proteins.
Regardless of protein source, intake should be spread throughout the day and protein included with each meal.
Digestion of protein is dependent on mechanical breakdown and gut enzymes. Stomach acids are needed to unravel the proteins into peptide strands so that enzymes in the small intestine can cleave them into individual amino acids for absorption. Both stomach acid and enzyme production tend to decline with age, making protein digestion less efficient.
*Higher Protein Intake is Associated with Higher Lean Mass and Quadriceps Muscle Strength in Adult Men and Women. S Sahni, et al. The Journal of Nutrition July 2015. Vol. 145 (7):1569-75. https://doi.org/10.3945/jn.114.204925
– 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.
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Move over tofu and soymilk! Vegetarian foods have long been on specialty shelves but now more conventional foods are incorporating plant proteins, in all things from egg substitute and yogurt, to bratwurst and sausage. Ingredients like seitan, tempeh, lentils, pea protein, rice protein, mung bean, fava bean, and vegan protein powders are making their way into mainstream foods. It is no secret that replacing animal protein with plant protein can improve blood sugar control in diabetes1, lower cardiovascular disease risk2, and reduce the risk of various cancers3,4. Plus, vegetarian and plant-based diets are associated with lower body weight5.
As an alternative to conventional frying in oil, these countertop convection (fan-powered circulated hot air) ovens can produce a similar crispy texture, color and flavor with substantially lower fat content6. French fries and chicken nuggets that are deep fried do rate higher in crispness, mouth feel and acceptance, though6,7. Air-fryer outcome is good if instructions are followed properly for lightly breaded foods cooked in small batches, but the process is slower than deep frying6. If you’re really craving a fried food taste, you can still lightly brush food with oil before cooking. If you need to crisp wet battered items or prepare party-size quantities, an air-fryer won’t do the job.
This no waste, whole food approach is not new, but restaurants and chefs are offering more culinary guidance to consuming fully edible plant parts. By utilizing all the parts of your produce – the leaves, stems, rinds, stalks, and skins – you get a boost of nutrition and flavor. Plus, it’s cost-effective and environmentally conscious. Here are some tips to embrace more of your produce:
!! Recommended to avoid
Unlike flavor extracts, essential oils are not intended for ingestion. Though the FDA indicates they are generally recognized as safe in commonly used amounts (approx. doses in the range of 1 to 3 drops, 1 to 3 times per day), you should only use food grade essential oils orally with the expertise of a professional. They are highly concentrated and can cause damage internally if administered without expert dilution, even those based on culinary ingredients (cinnamon, ginger, oregano, wintergreen). The International Federation of Aromatherapists doesn’t recommend the ingestion of essential oils. The Alliance of International Aromatherapists (AIA) also doesn’t endorse oral therapeutic use of essential oils “unless recommended by a healthcare practitioner trained at an appropriate clinical level.8”
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.
Sources:
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...
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How do I cut out cheese in my diet? Almost every dish is cheese, grains, and meat. How can I get that flavor in a healthier way?
– David N.
I agree that typical American fare is heavy in the cheese department. You’re right that it seems to be everywhere. What goes in your mouth is under your control, though. Peel off that slice! Or better yet, ask for a substitute like avocado, pesto or sundried tomato spread. If the cheese is melted in, you’ll have to find an alternative item altogether (e.g. marinara sauce instead of alfredo sauce, roasted potato instead of potatoes au gratin).
The flavor of cheese is unique because of the enzymes utilized and the particular dairy source (cow, goat, sheep). The creamy mouthfeel is largely attributable to the fat content, which you can get from vegan alternatives. A soy or nut-based cheese substitute works well in combination with prominent flavors like smoked turkey and arugula on toasted rye.
One simple single ounce of sandwich cheese has 100-120 calories and 6-10 grams of fat. Compare that with the 600+ calories and 30+ grams of fat from two slices of large cheese pizza or 2 cups of macaroni and cheese. Turn away from these cheese-based dishes period. When using cheese as a topping or flavor enhancement, opt for the strongest dry cheese for the most flavor punch, as it requires much less volume and saves calories and fat. Avoid cheese flavoring powder though, as it is high in salt and artificial color.
– 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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.
At the young age of 29, Lewis C., of Atlanta, GA, feared he may never walk properly again. After a tough tumble down a flight of stairs, Lewis was confined to crutches for a week and a boot for 7 weeks, after learning he had broken his fifth metatarsal in his right foot. He was unable to walk, let alone work out. Being confined to having his foot elevated 12 hours a day, Lewis was quickly gaining weight and noticed his overall demeanor began to change. It was a long, and rough, 7 weeks.
Maybe it was being confined indoors, maybe it was the lack of exercise– whatever it was, something ignited in Lewis over these 7 weeks. With a broken foot, and a rough recovery, Lewis decided he was going to run the Chicago Marathon in celebration of his 30th birthday. Lewis was determined to not let the injury define him or make him lose sight of his fitness goals. After all, he had always been committed to fitness in his adult life and was active in sports like swimming and track when in high school.
The Training Begins
After a sufficient recovery period, Lewis began his training program in June of 2017, five months after his foot injury had occurred. Lewis knew he needed a place to train and realized the incredible resources offered at his local LA Fitness. With the proper equipment he was able to condition his legs, core and overall body for the race. He paired indoor and outdoor running, along with the assistance of his LA Fitness coach, Lisa, and was able to get the job done in an unbelievable 18 week training period.
Lewis successfully crossed the finish line in Chicago, Illinois, on October 9th 2017.
Q: Have you always been in shape?
Lewis C.: Like most people I have had weight fluctuations due to inconsistent eating habits brought on by a job in the airline industry with variable hours. Since 2007, I had more or less worked out 5-6 days a week and do my best to take protein supplements regularly. It’s what keeps me sane, I have to get a workout in and LA Fitness has been the best gym experience I have had since I joined in 2016. I have been to and worked at many other health clubs and the resources included in the LA Fitness membership are vast. I didn’t know it until I really needed people to help me execute the extensive cardio conditioning required for training for your first marathon at age 29.
Q: Have you learned anything about yourself since joining LA Fitness?
LC: Yes. That it’s OK to not know something and ask somebody for help. LA Fitness has staff and members from all walks of the active world: former athletes, current ones, trainers, beginners, body builders, etc. that all have a perspective and voice you can use as a resource and pool to get new fitness ideas, completely change your life, and smash the snot out of goals you never thought possible. I never dreamed I would actually go through with running the Chicago Marathon last October until I finally just paid the registration and bought marathoner shoes.
Also, I think people think running a marathon is an individual sport. It is really a team sport, which I learned, as I had to rely and lean on all different perspectives and advice and change my way of thinking. That’s where LA Fitness is more than just a gym to me; it’s a blackboard where new and dynamic fitness goals are conceived and executed.
Q: How has living an active lifestyle changed your life?
LC: I have had great health and happiness in my 30 years, which I think is primarily due to my staying active. I am the kind of person who needs structure and a tangible goal to reach and a place where I can ask questions of like-minded people. My father always taught me “to be one, ask one”. This is where the structured training plan of a marathon challenged me and a place like LA Fitness nurtured my curiosity and helped shepherd me through the process.
Future Goals
Lewis is back to training 6 days a week in an effort to be in his best shape by summer 2018. With travelling also on the horizon for Lewis, including a trip to Budapest in May, and Shanghai in July, with his best friend Michael, Lewis joked that since he’ll be in a lot of pictures he looks to “LA Fitness to keep [him] camera ready 24/7.”
Lewis’ next big fitness goal is to complete an Ironman race by his 40th birthday.
A Special Message
Lewis would like to recognize his LA Fitness trainer Lisa, and member services representative, Yolanda, who Lewis credits as the reason he joined LA Fitness.
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 program or diet, make sure it is approved by your doctor.
Member responses have been edited for length and clarity.
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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...
The Holiday Season can get stressful, so we may stick to a routine for the sake of easy planning. Try any of these 10 simple ideas to bring new life to your Thanksgiving celebrations.