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

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

by | 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!

  1. Can I replace chicken, seafood or turkey with tofu to get my protein? (2015)
  2. What are vegetarian things I can eat that contain a lot of protein? (2014)
  3. 5 Foods with the Most Protein (2014)
  4. Is Protein an Issue for Vegans? (2013)
  5. What are vegetarian things I can eat that contain a lot of protein? (2013)
  6. 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.

Recommended Reading

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Member Spotlight | Mini and Mighty

Member Spotlight | Mini and Mighty

by | 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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