Let’s Talk About the Basics: Carbs, Fats & Proteins

Let’s Talk About the Basics: Carbs, Fats & Proteins

by | Jun 28, 2018 | All, Ask Our Dietitian, Home, Nutrition

Question:

Can you provide me with a basic understanding of carbs, fats, and proteins?

– Mandeep P.

Answer:

Carbohydrate, fat, and protein are the three macronutrients (needed in large quantities) that give us energy. Alcohol also provides calories but is not a nutrient. Water is the other macronutrient but is calorie-free.

Carbohydrates are compounds that are predominantly used for energy in the body to fuel our brain, nervous system, organs, metabolic processes, and muscles. We get 4 calories per gram from carbohydrate molecules that reach our cells. Some carbohydrates aren’t even digested or absorbed – namely dietary fiber. It is specifically identified on a food’s Nutrition Facts panel, as are sugars. Carbohydrates can be simple or complex in structure. Simple carbohydrates are single or double sugar units, while complex carbohydrates are starchy. Sugars are naturally found in fruits, milk and yogurt, some vegetables, but can be added to just about any packaged or processed food. Starches include foods like potatoes, pasta, bread, rice, corn and cereal grains.

Fats that we eat are triglyceride compounds, the same type we store in our bodies. We get 9 calories per gram of fat, making fat the most energy-rich macronutrient. In addition to long-term energy, we use fat for insulation and protecting our internal organs. Each triglyceride has 3 fatty acid strands. Some of the bonds in a fatty acid are doubled-up making them unsaturated. Mono-(single) and poly-(multiple) unsaturated fats are healthier for us than saturated fat. Trans fat is produced unintentionally when in food processing, and unsaturated fat (typically plant oil) is hydrogenated to become solid. These are the worst fats that negatively impact health, even more so than saturated fat. The highest sources of beneficial unsaturated fats are fatty fish and plant foods like nuts, olives, and avocados.

Proteins are chains of nitrogen-containing amino acids that we break down and reuse to form our own protein in cell membranes, antibodies, and enzymes. These are functions neither fats nor carbohydrates can perform, and we don’t have amino acid reserves, so it’s important to get enough protein. We get 4 calories per gram of protein. Some of the amino acids we can’t form ourselves and so are considered essential to our bodies. Protein sources with the most essential amino acids include eggs, poultry, beef, pork, and dairy products. With an adequate amount of a wide variety of legumes, vegetables, whole grains, nuts and seeds, vegans can get enough essential amino acids from plant foods alone.

Did you know?… If you eat too many calories from any energy source, your body can convert it to stored fat.

– 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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Breakfast and Lunch Options for On-the-Go

Breakfast and Lunch Options for On-the-Go

by | Jun 26, 2018 | All, Ask Our Dietitian, Home

Question:

I would like to find good breakfast diet. I can’t do milk products in the morning. Oatmeal is not my favorite, but I can eat it. I also need good lunch meal to carry with me as I am in sales so I’m in the car all day long.  

My background: 

  • I work out 3 days a week  
  • 61 years of age  
  • 6” tall 
  • Weight 200 lbs  
  • Cholesterol tends to be a little high  
  • No diabetes  
  • Do get low blood sugar at times  
  • Drink coffee  
  • Take vitamins  

Thanks for your help. 

– Kent S.

Answer:

Based on the information you provided, meals about 600-800 calories (assuming no snacks) seem suitable. You’d benefit from fiber, unsaturated fats including omega-3 fats and losing weight, hence the lower calorie range. 

Here are a few options about 600 calories for you to consider: 

Breakfasts 

  • Plated: 2 whole wheat waffles, peach or ½ mango, 4 egg whites, Tbsp pesto. Glass of pea protein milk. 
  • Smoothie: 2 cups vanilla soymilk, medium banana (chopped & frozen), 2 Tbsp each – instant coffee, wheat germ, chocolate hazelnut spread.  Blenderize all together, ice optional. 
  • Weekend treat: large baked sweet potato w/ skin (about ½ pound), 3 Tbsp sliced almonds, 3 oz Canadian bacon or ham, 1 cup wilted spinach (3 cups raw), 3 Tbsp feta cheese 

Lunches 

  • PB+B: 2 Tbsp natural peanut butter on 8 slices thin whole grain rye crisp bread, topped with 1.5 cups sliced berries 
  • Wrap: 10” whole wheat tortilla, 4 oz chicken breast, ½ cup shredded cabbage + carrot, ¼ avocado, Tbsp dressing. Apple on the side. 
  • Pasta salad: 1 cup cooked & chilled shells or macaroni, 6 oz oil-packed solid tuna, ½ cup white beans, ½ cup peas, ½ cup halved cherry tomatoes, diced green onion and herbs to taste 

Others have recently had similar questions. Read our answers here: Quick Eats While on the Road and The Mailman Diet. 

– 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.

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!

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Surf’s Up with Shawn Farnell

Surf’s Up with Shawn Farnell

by | Jun 25, 2018 | All, Fitness, Home, Member Stories

Surf's Up With Shawn Farnell

Photo: Gustavo Romero
Video: Matt Martin-Hall
Writer: Candice Currie

The sun hides behind hazy grey clouds of an early morning sky in Huntington Beach, CA.

Part-time lifeguard and student, Shawn F. waxes his surfboard eager to get out on the day’s first waves.

Part-time lifeguard and student, Shawn F. waxes his surfboard eager to get out on the day’s first waves.

“Growing up, my parents would take me and my brother to the beach all the time. We started boogie boarding and one day I realized I wanted to surf, so our parents bought us boards and we taught ourselves.”

Shawn F. of Huntington Beach, CA has been surfing since he was 6 years old, the ocean has always played a positive role in his life. In order to improve his physical performance and maintain his active lifestyle, Shawn decided to join a gym.

“I joined LA Fitness because most of my lifeguard buddies have memberships and it was the closest gym to my house.”

“…being able to go to a gym gives me more structure in my workouts and makes me actually work out more consistently.”

“I generally use lighter weights. I start with running or rowing then I use machines that involve ‘pulling’ workouts then move to ‘pushing’ machines.”

“Then, I go to the Aerobics room and use the physio and bosu ball along with a weighted medicine ball, where I do workouts that target my core and muscles that help with surfing.”

“I enjoy being in a physical state that allows me to get up and go for a 6-mile run or surf for 3 hours and do it again the next day.”

“Be patient, not one wave is the same.”

“I am not the best at giving advice, but I look up to people who grind and work super hard to make their life better, either in school, work, physical fitness and/or hobbies. I try to surround myself with people who push me to do better.”

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What Are Mucins?

What Are Mucins?

by | Jun 21, 2018 | All, Ask Our Dietitian, Home

Question:

What are mucins? I just heard the term recently and it sounded like they are good for you, but I’d like more info. What do they do for you? And what are good sources of them? 

– Kathryn J.

Answer:

Mucins are glycoproteins that are an integral part of your immune system, acting as a physical barrier for epithelial cells against pathogens and foreign invaders and helping prevent inflammatory responses. They also act as lubrication in gel-like secretions such as saliva, mucus and tear film over the eyes. The mucins you produce are generally good for you, except the ones that are over-expressed and linked to cancer or respiratory ailments.  

Other animals that produce notable mucins are snails, octopus, and giant jellyfish. Does that mean that eating them or their mucin will result in your gaining more human mucin? I could not determine that, although I did find out that apparently snail slime face masks are quite popular. Scientifically, it follows that if your mucins are lining your gut then they aren’t digested and absorbed, and therefore animal mucin consumed orally wouldn’t be either. But that is just my hypothesis.  

From all the available literature it seems there are a few things you can eat to optimize your natural mucin: 

In animal studies, it’s been shown that vitamin A and the amino acid threonine is needed for mucin synthesis. Vitamin A is found in eggs, dairy fat, dark green leafy and orange vegetables and fruit. Threonine — essential in the human diet since we can’t produce it — is found in protein (predominantly from meat, dairy foods and eggs). Eating adequate fiber which colonic bacteria feed on will prevent them from turning to gobbling up your mucin. Evidence is limited whether licorice root may help increase the natural production of mucins, but it has been used as a natural gut remedy for centuries. 

– 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.

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!

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The Common Misconception of Getting Fit Before Joining a Gym

The Common Misconception of Getting Fit Before Joining a Gym

by | Jun 20, 2018 | All, Community, Exercises, Fitness, Home, Workouts

You’ve wanted to lose weight. You’ve wanted to get healthier, feel better, and have more energy. You’ve thought about the possibility of joining a gym, but something has held you back. Perhaps it’s fear, vulnerability, or a lack of confidence keeping you from accomplishing your fitness goals. Before allowing any more negativity to cloud your frame of mind, let’s push the pause button.

For many toying around with the thought of joining a gym (but slacking with the follow-through), we’re here to say: let’s not put off your health and happiness any longer. There seems to be this common misconception that one must get fit before getting fit in a club. That could not be any further from the truth. Yet, it’s an idea that many people believe, usually due to one of the fears listed below.

7 Common Fears When New to the Gym (And How to Avoid Them)

1. Everyone is going to judge me.

  • No – most people who go to the gym are way too focused on their own workout routine to be watching anyone else, let alone judge you.
  • The gym is a type of community where you’re surrounded by others who share similar health and fitness goals.
  • Almost everyone is supportive because they’ve been where you’ve been and want to see you succeed.

2. I won’t know how to use any of the equipment.

  • Easy fix – perhaps one of the easiest on this list! On most machines, there is a picture showing which muscles the machine helps target and how to properly perform the exercise. Take the time to review it before getting started.
  • Still nervous that you may be doing it wrong? There are plenty of helpful videos showing proper use of gym equipment online (check out our LAF YouTube channel).
  • Your third option can be adding on some personal training sessions to your membership and have an instructor walk you through how to properly use the machines and explain which would be best for you.

3. Everyone is going to be ripped fitness models/competitors.

  • No – sure, some people at the gym will be in peak fitness shape. Some will be fitness models. Some will be bodybuilders. The majority will not be.
  • Remember: Everyone was once a beginner. You’re not any different or capable of accomplishing any less than those others you see at the gym.

4. I am going to sweat… a lot.

  • This is probably true. We’re not going to lie to you. Working out can get sweaty, especially if your body isn’t used to it, but guess what? Everyone sweats.
  • Sweating is great for your body! It can help rid your body of toxins and help cool the body down from a particularly intense workout. Plus, it’s great for boosting those feel-good endorphins (just don’t forget your towel).

5.

The weight area will be dominated by Arnold Schwarzenegger built men.

  • The weight area of any gym can be a bit intimidating if you’ve never lifted before. The key for overcoming this fear is to do your research so you know how to properly use the weights without bringing injury to yourself.
  • It never hurts to ask for help! Do you see someone who looks like they know what they’re doing? Wait until they finish their set, and then ask them to help spot you or ask for assistance. Again, most people want to help and watch you succeed. In fact, they may even be flattered that you’ve thought to ask them for help.
  • Not a fan of asking strangers for help? Book a session with the PT department and they’ll walk you through the weight training basics.
  • Men and women can be seen in the weight training area. Being strong is sexy. The old-age idea of hulk-like men grunting and dropping weights is yesterday’s worry. Fear no more.

6. I’m so out of shape, I won’t be able to keep up in group fitness classes.

  • Far from the truth! Group fitness classes can be a great place to start if you’re looking for an instructor to help push you, without the added cost of personal training. All classes can be tailored for the fitness level you’re currently at. Let the instructor know that you’re new and they can help give alternative moves so that you can confidently complete the class without fail.
  • Stick with the class. The more often you attend, the better (and more comfortable) you will become. You’ll begin noticing a difference in your endurance and strength levels with continued participation.

7. I won’t end up going, it’ll just be a waste of money.

  • We wish there was a way to say this isn’t true, but it’s entirely on you. There is a frame of mind that you must be in to make sure you’re putting your gym membership to good use.
  • Think of the money that gets spent on fast food, specialty coffees, and afternoon snacks. If you aren’t feeling healthy, wouldn’t an investment towards your health be more worthwhile than the money spent on less than healthy habits?
  • Here’s some advice on healthy (and inexpensive) meal prep to help get you on the right track –
  • Don’t commit to a membership yet. Give us a try first.

Conclusion

You don’t have to be in shape, an experienced-gym goer, or former athlete to reap the benefits of joining a gym. Whether you’re a complete beginner (or otherwise) there are ways to modify your gym experience to fit your personal physical fitness goals.

At LA Fitness, we’re a judgment-free zone. We’re here to help you reach all of your fitness and health goals. Come check us out today, and don’t be afraid to start.

Referenced:

  1. Borreli, Lizette. “Sweat It Out! 5 Surprising Health Benefits Of Sweating That Actually Don’t Stink.” Medical Daily, 7 Nov. 2014, www.medicaldaily.com/sweat-it-out-5-surprising-health-benefits-sweating-actually-dont-stink-309718.

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