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How to Put Meals Together Properly!

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Written By: Miranda Hoffmann – Certified Fitness Trainer, ISSA

Photo Credit: 180 Photography

One of the main issues I see overall when it comes to people eating properly is their ability to pair certain types of foods together to obtain a proper balance of nutrients.  The main idea to keep in mind is 3:2:1.  Pretty easy, right?  Each meal should consist of 3 parts carbohydrates, 2 parts protein, and 1 part healthy fats.  Yes, I said 3 parts carbs!  Never cut carbohydrates out of your diet unless directed by a professional. So let’s break it down to each part, starting with the carbohydrate.  What is it, why do you need it, and what types do you need?

Carbohydrates

Carbohydrates can be classified three ways: Monosaccharides, disaccharides, and polysaccharides.  Monosaccharides are simple sugars such as fruit sugars.  Examples of disaccharides include table sugars (sucrose) and nonsweet sugar found in milk (lactose).  Polysaccharides are complex carbs such as starch and fiber.  They are ingested and broken down into simple sugars so that they can later be used as fuel.

The primary function of carbohydrates is to meet your body’s energy needs.  It’s the body’s primary fuel source.  Carbohydrates are also the primary source of energy for the central nervous system.  Because the brain cannot store carbohydrates, it must have an uninterrupted source to function properly.  Hence why, when you decide to cut out or drastically reduce your carb intake, you become very irate, angry,  and irritable. 

So, remember that it is very important for you to consume carbs.  You need your brain to function properly, and you also need the energy to make your body function properly.  The fiber in carbohydrates also aid in the normal functioning of the intestines, which helps keep your waistline smaller too.  So keep the carbs coming, just choose the healthier versions!So what types of carbs do you need in a meal?  The easiest thing to remember is to take your 3 parts carbs and break it into two types: starchy carbs and (preferably green) veggies.  For example, brown rice or roasted red potatoes with fresh green beans or a side salad.  Make sure to have a little more veggies than starchy carbs!

Proteins

There are two types of protein:  Complete protein and incomplete protein.  Complete protein sources are found in dairy products, eggs, meat, and beans.  Incomplete protein sources are found in foods like pasta, fruits, vegetables, and nuts.

 Protein’s main function is the growth, repair, and maintenance of body structures and tissue.  The body’s cells are always making proteins to replace those that are broken down from normal wear.  So we eat protein to restore our muscle tissue, from daily wear and also from a hard workout.  Protein shakes are great right after a workout to help keep your muscle soreness to a minimum.

 The best types of protein are low in fat.  Try chicken, turkey, eggs, pork, beef limited to 1-2 times per week, nuts and legumes.  Dairy is a good source of protein and high in calcium but has a higher fat content so choose wisely and don’t overdo it if you are trying to lose weight.  The amount of protein on your plate should be about the size of a deck of cards.

Fats

We all know what fat is, but there are healthy kinds and unhealthy kinds.  Fats are the most highly concentrated source of energy.  But the higher the fat grams, the higher the calories, so choose wisely! 

The best sources of healthy fats are vegetables, olive, canola, and peanut oils, avocados and nuts.  Cooking your meats in olive oil or making a homemade oil-based dressing for your salad are great ways to add in some healthy fats to your diet.

The main thing to remember is to eat a variety of foods — real foods — and pair them properly with the nutrients you need to stay healthy and achieve that body you desire.  The biggest problem area for most people is their waistline.  Remember, abs are made in the kitchen.  Eat healthy, enjoy the foods you eat, and see results.

ABOUT THE AUTHOR: Miranda Hoffmann is a Certified Fitness Trainer through the Interna-tional Sports SciencesAssociation (ISSA). She has been working as a fitness professional for over four years and takes pride in helping her clients achieve their goals.  Her main focus is on weight loss, healthy weight gain, weight management, nutrition and lifestyle coaching, figure and bikini preparation and posing, and overall health.  Whether in a gym setting, in-home training, or her corporate boot camps, you can be assured to get personal quality guidance and results.  You can contact Miranda at mirandacft@gmail.com.

 

Elaine LaLanne: The Godmother of Fitness

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Interview by Katherine Aguirre, Owner/Publisher of FitnessX Magazine
photos courtesy of the LaLanne family


FitnessX Magazine Owner/Publisher, Katherine Aguirre, had the pleasure of interviewing the “Godmother of Fitness”, Elaine LaLanne, in 2012. Elaine and her late husband, Jack LaLanne, were the pioneers of fitness and nutrition. Click on the interview to read about their fascinating story!

 

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Healthy Living Pavilion

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Supreme Protein Healthy Living Pavilion Returns to TheFitExpo™ Southern CaliforniaJanuary 25-26, 2014 at The Los Angeles Convention Center

(Los Angeles, Calif January 7, 2014)  Bring your appetite for nutritional knowledge to the Healthy Living Pavilion, sponsored by Supreme Protein, at the west coast’s largest fitness event, TheFitExpo Southern California.  This exciting health and fitness weekend features something for everyBODY and is set for Saturday and Sunday, January 25-26 at the Los Angeles Convention Center, 1201 South Figueroa Street, South Hall G, H & J.

The Healthy Living Pavilion will feature a variety of seminars with leading experts discussing specific dietary programs, weight management, digestive disorders, and more.  Live cooking presentations will serve up tips on how to shop for and cook healthy, quick and easy meals.

“We’re excited about the growth of the Healthy Living Pavilion, with even more booths and expert speakers,” said TheFitExpo Project Manager, Matthew Berman.  “It is our goal to provide attendees with the ingredients for a recipe of success for achieving a healthier lifestyle.”

Expert cooking demonstrations will be offered daily including:

*Los Angeles-based chef Alison Charbonneau, a vegan, macrobiotic, plant-based personal chef and holistic nutrition and wellness coach who will prepare protein-packed vegan dishes plus dairy free cheeses, sauces and dips.

*”The Fit Foodie” Mareya Ibrahim, is a nationally renowned food safety and clean eating expert and an award-winning entrepreneur, chef, author and founder of Grow Green Industries.  She will be offering Abs are MADE in the kitchen, the five essential ways to supercharge your metabolism and sculpt a beautiful body with food and DIET is a 4 letter word, how to eat cleaner, everyday with fit food swaps.

*Chef Garrett Nishimori will focus on incorporating kale into a gourmet meal with his preparation of MexiKALE Pizza, SuperKALE Margarita and SuperKALE Sushi.

*Celebrity chef, best-selling author and owner of Santa Monica’s Raw Star Café, Bryan Au, is considered the leading authority figure of “Eco Green Cuisine.” He will feature provide demos from his award-winning cookbook, Raw Star Recipes: Organic Meals, Snacks & Desserts Under 10 Minutes by making his famous super food twists to Sweet Potato Pie and donuts.

*CUTCO Cutlery will have a kitchen knife expert on hand demonstrate culinary tricks to help get the perfect dice, slice and chop every time you cook.

Several health and diet issues will be addressed from a nutritional perspective.  Herbal product expert, Caroline MacDougall, will focus on how to maintain a stable blood sugar in order to sustain energy, good health and weight management on a plant-based diet.  She will share information about her caffeine-free herbal coffee Teeccino, a coffee alternative.  Health Researcher and nutrition consultant Sherry Brescia, will offer advice for people who want to overcome digestive disorders with their diet from her Great Taste, NO Pain health system.  She will share her gluten free version called Great Taste, No Gluten.

Attendees will find innovative healthy kitchen products on the exhibit floor including FDA approved Eat Cleaner, the first all-natural, odorless and tasteless, lab tested product that removes pesticides, waxes and surface debris that can carry bacteria from produce, seafood and poultry; IPS Egg White Chips, the first-ever protein chip snack that is all natural and deliciously crunchy; Halo Top Creamery, a new ice cream that is decadently rich tasting yet  high-protein; an action-packed snack, Perky Jerky, an all-natural energy snack is made from ingredients from the Amazon; Royal Himalayan Crystal Salt, containing 84+ minerals in the same proportion that are found in human cells and it replenishes the body rather than depletes it like regular salts; Teeccino, a coffee alternative that allows you to drink coffee even when pregnant or if your doctor says no to caffeine, a new super seed cereal  that is a high performance and gluten-free; Mary’s Gone Crackers will bring their new organic gluten free, vegan Hot ‘n Spicy Jalapeño Crackers and Super Seed Crackers that are made in USA; and many more.

Unique products on the expo floor include Tern Bicycles Folding Bike.  Perfect for the green-conscience commuter, this bicycle takes up little space at home and is ideal for someone who takes the bus.  It fits in the trunk of any car and unfolds in under 15 seconds with larger wheels for a great ride! The Pocket Disc is fun for whole family. This new style Frisbee is soft and easy to throw and catch.  Sporteer is a high-performance sports armband for smartphones that is designed by athletes for athletes for use at the gym, track or biking and more.

TheFitExpo offers something for everyBODY!  Attendees will find over 100 fitness and sports celebrities as well as 20 amateur, professional, Olympic and attendee competitions and 400 exhibits offering the latest in fitness, diet, nutrition, strength and wellness products and services.  During both days of the Expo, many leading fitness professionals will be presenting educational seminars and demonstrations on subjects such as proper nutrition and dieting and exercise philosophies.

Adult admission tickets are $20 per day or $30 for the full weekend.  Children 12 years and under are $10 per day and children under 6 are free.  Show hours are Saturday, 10:00 a.m. – 6:30 p.m. and Sunday, 10:00 a.m. – 5:00 p.m. Plenty of parking is available.  For full information on TheFitExpo ticketing, exhibiting or sponsorship opportunities call (818) 545-0290 or visit www.thefitexpo.com.

Event is produced by National Fitness Productions. Title sponsor is Bodybuilding.com.  Presenting sponsors for Bodybuilding.com TheFitExpo Southern California are Body Fortress and Subway Restaurants with MET-Rx, Pure Nutrition, Optimum Nutrition, American BodyBuilding, Dymatize, Supreme Protein, Pursuit Rx, and Ralphs as Major sponsors.  Supporting sponsors include GNC, ProMera Sports, MHP, ReebokONE, Beachbody, R.I.P.P.E.D., NASM, Zumba, Jillian Michaels’ BODYSHRED and Liftag Sport.  Media sponsors include Iron Man Magazine, Muscle Mag International, Muscle & Performance Magazine, Oxygen, Black Belt Magazine, The Box Magazine, and Power Media.

 

Winter/Spring 2013 Issue – FitnessX Magazine

JeanetteO

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