Labels, they are EVERYWHERE!

Posted on April 11, 2010 by kymarie13

Labels… They have surrounded you since the day you were born. The obvious ones you first started to notice were brand labels such as the Gap, Limited Too (flash from the past), Kellogs ( I love my Eggos!), Coca-Cola, Lego ect. The ones that you didn’t really pay attention to when you were little but now take notice too are Nutrition Facts Label. Paying attention to them is one thing being able to understand them is a completely other ball game. And now just when I started to think I got the hang of it, they realize that the serving sizes are completely wrong. We will see what happens with that but let’s get back to understanding them.

The FDA has a shockingly amazing and thorough website on how to read a nutrition fact labels but I have decided to give you a crash course.

The picture above is a very accurate way to read food labels. You always want to start at the top (#1) with the serving size. I don’t now how often you check this but if you don’t you will be consuming way more calories than you intended too. For example Annie’s Organic Macaroni and Cheese has 2.5 servings and 280 calories for 1 serving. I know I can easily eat one box by myself if I am hungry, that is 700 calories! So always check your serving size.

Next you move to calories (#2) “Calories provide a measure of how much energy you get from a serving of this food. Many Americans consume more calories than they need without meeting recommended intakes for a number of nutrients.”

General Guide to Calories

  • 40 Calories is low
  • 100 Calories is moderate
  • 400 Calories or more is high

After you have checked out calories, you move onto Nutrients (#3 & #4). The first ones listed are the most common nutrients Americans consume, the second ones (#4) are the nutrients Americans don’t consume enough of. When looking at nutrients pay attention to the sodium!! Too many people today are doubling the amount of recommended sodium in their diets. The recommended range is 1,500-2,400 milligrams (mg) a day, most people can intake anywhere from 2,000-4,800 (mg) a day. So be careful! Next check out the fats, “eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.”

The last thing to notice is the footnote (#5) at the bottom. “Note the * used after the heading “%Daily Value” on the Nutrition Facts label. It refers to the Footnote in the lower part of the nutrition label, which tells you “%DVs are based on a 2,000 calorie diet“. This statement must be on all food labels. But the remaining information in the full footnote may not be on the package if the size of the label is too small. When the full footnote does appear, it will always be the same. It doesn’t change from product to product, because it shows recommended dietary advice for all Americans–it is not about a specific food product.” Now your diet might not be based off a 2,000 calorie diet so these percentages won’t apply to you but it is good to know what it is. #6 lets you know what is considered a high percentage.

The most important things to pay attention to are:

  1. The Serving Size (I can not stress this enough!)
  2. Sodium
  3. Nutrients (Depending on what kind of diet you are on you will know what to look for)

Now by telling you how to read a Nutrition Fact Label, I am in no way telling you to read every label and count every last calorie and starve yourself. You only live once so don’t limit your life on making lists of what is good food and bad food.  You will only drive yourself into a downward spiral. What I am saying is EDUCATE  yourself. Know how to read a food label, know the good fats from the bad (I know what your thinking, there will be a post soon). Know correct portion sizes and know when you do not need to eat anymore (1 slice of anything will never kill you, 1 slice every 5 minutes could). Once you learn you will get the hang of it and be able to do it on your own. A food journal is never a bad thing, it gets you going in the right direction, on portion control and seeing what you are eating. The great thing is after a while you will no longer need that journal. To find out more check out these websites:

Image from FDA.gov

Filed under: Nutrition/Restaurants | Tagged: , , , , , , | 1 Comment »

Gluten-Free, what is that?

Posted on March 10, 2010 by kymarie13

The gluten-free diet is quickly becoming one of the biggest health fads. But what is gluten and why is it the newest fad? I am sure you have gone into a grocery store and seen gluten-free products or been to a restaurant that offers gluten-free options, and thought would this be better for me? For some of the people, the gluten-free diet is far from a fad. Celiac disease, which can now be found in one of three million Americans is a fatal disease. People who have celiac disease can not have ANY gluten or they can risk damage to their intestines, which can cause serious illness and possibly lead to early death. The only way to treat celiac is with a gluten-free diet. That means nothing with gluten. Ever. For the rest of their life. No exceptions.

People that follow a gluten-free diet can normally fall into one of three categories: those who have Celiac disease, people who do not have celiac disease but have gastrointestinal problems that improve when they go on a gluten-free diet, and people who go on it because the see gluten-free and they assume it must be healthy.  So what is gluten and is it healthy for you if you don’t have celiac disease or gastrointestinal problems?

“Gluten is a special type of protein that is commonly found in rye, wheat, and barley. Therefore, it is found in most types of cereals and in many types of bread. Not all foods from the grain family, however, contain gluten. Examples of grains that do not have gluten include wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds.”

Is a gluten-free diet good for you if you don’t have celiac disease? I found an article called “Is Gluten-Free Diet Good for You” and they say “Most food intolerance occurs on a spectrum,” says David Katz, MD, MPH, of the Yale Prevention Research Center. “Celiac disease is severe. Milder forms of gluten intolerance could contribute to systemic inflammation, which could worsen other disorders because of general immune-function impairment. So it’s plausible, if not proven, that gluten could be a contributing factor in some conditions.” Katz thinks lesser degrees of gluten intolerance are common.

If you decide to limit gluten, don’t fill up on the new gluten-free alternatives, which are often made with refined flours. “When you rely on them, your diet may be low in fiber and nutrients such as folic acid,” says Jeannie Gazzaniga-Moloo, PhD, RD, of the American Dietetic Association. But if you don’t have celiac, and you aren’t gluten intolerant, is there any reason to go on this demanding diet? None at all, Katz- says. And if you’re thinking you’ll lose weight, forget it. “Most packaged gluten-free products are not low in calories,” Gazzaniga-Moloo says. Kupper adds the kicker: “People who’ve been on a long-term gluten-free diet can put on as much as 30 pounds of weight.”

If there are certain products that are gluten-free that you like, you shouldn’t stop eating them, it’s not bad! Some people claim gluten-free products give them higher energy levels and overall wellness. If you don’t have celiac disease, it is honestly a personal preference whether or not you eat gluten-free products. Some people just like the taste better, others can’t stand it. Just be remember that if you don’t have celiac to be careful on how much you limit your gluten intake because removing all gluten when you don’t have to can result in lack of nutrients such as fiber.

To learn more about gluten-free diets and celiac disease or where to eat gluten-free there are some great resources out there. I recommend you check out:

Images from: Odeo, HerDaily, Linda Kovacevic.

Filed under: Nutrition/Restaurants | Tagged: , , , , , | 5 Comments »

Tis’ the Season for Giveaways

Posted on February 22, 2010 by kymarie13

February is American Heart Month, so it is a great time for Healthy giveaways. Along with my Core Fusion DVD giveaway some fellow Health Bloggers are also having some amazing giveaways! These are awesome, they are easy to enter and you have the chance to get some really cool stuff, you may also find more blogs that you love! So check out these amazing giveaways!

Shedding it and Getting it

Rachel from Seddingit.com is giving away a Fitbook, which I recently wrote about in my post about fitness journals. To find out how to enter go to Go Red Month Giveaway. This giveaway ends on Thursday, Feb. 25 at 11:59 PM.

Prior Fat Girl

Jen from Prior Fat Girl is having a “HUGETASTIC giveaway from @priorfatgirl & @exercisetv. 4 different prizes! Enter to win at Exercise TV Giveaway” This giveaway ends on Thursday, February 25th at 8pm CT.

i Heart Wellness

Kris, from i Heart Wellness is giving away Daily Detox drops. She says the benefits of the drops are:

  • Weight Loss
  • A heightened sense of energy
  • Increased mental clarity
  • Eliminate discomfort caused by negative bacteria
  • Eliminate candida and built up parasites

To enter this giveaway please go to Daily Detox Giveaway! The giveaway ends on February 25th at 8pm PST.

That’s Fit

That’s Fit, a Health blog from AOL is having a Lock & Mane Gym Bag Beauty Essentials giveaway that includes “a travel sized Phillip B. Peppermint & Avocado Clarifying Shampoo, a small Phillip B. Light-Weight Deep Conditioning Creme Rinse (both designed to get your hair clean, healthy and shiny in a jiffy), Jonathon Product Redo Pocket Freshen-Up Wipes for Hair & Skin (perfect for when you’re on a rush and don’t have time for acomplete overhaul), Klorane Gentle Dry Shampoo With Oat Milk (because you don’t need to wash your hair every single time you work out), and, the pièce de résistance, a Metropolis L-Ion Mini Wireless Iron (Did you even know this existed? And now that you know, how did you live without it?).” To enter go to Lock & Mane Gym Giveaway. Giveaway ends on Friday, February 26 at 5 p.m. ET.

Healthy Tipping Point

Now this isn’t a giveaway but it is a raffle and it goes to a great cause. Caitlin, from Healthy Tipping Point, is raising money to ride in the Echelon Gran Fondo Century Bike Race which raises money for the Livestrong Lance Armstrong Foundation, as well as local cancer research programs and hospitals. She has plegded to raise $3000! In order to reach for goals she is having a raffle and you could win a Garmin 305! It has a GPS inside, it can track mileage, calculate pace, create maps, design automatic speedwork workouts, and more.  Much, much more! It also comes with a heart rate monitor. You can get your tickets at Garmin Raffle. The raffle ends on Thursday, February 25 around 10 am.

And Her Little Dog Too

Leslie, from And Her Little Dog Too, a healthy living, eating, and running blog in PA is having an EO products giveaway! “EO is a family owned and operated, Certified Organic Manufacturer of personal care products using only natural and certified organic ingredients. They have over 100 items containing their signature essential oil blends.” Enter to win EO Products giveaway. Giveaway ends on Wednesday, February 24!

And don’t forget to enter my CORE FUSION DVD Giveaway. The more times you enter, the better chance you have!  :)

Filed under: MISC Wellness Info | Tagged: , , , , , , , , | 3 Comments »

You’re Sick, Should you Workout?

Posted on February 2, 2010 by kymarie13

I can be a pretty stubborn person, especially when I finally get into a workout routine, I do not like to miss a day. Even when I get sick… I used to believe that I was invincible and I could power through it and maybe, magically, it would help me get better. I was WRONG, very, very wrong. It took me talking to my nutritionist, Kayleigh, and reading an article on CNN to believe that working out while being sick is not a good idea.

When you get sick there is an infection in your body, and your body will need all of your energy to fight it off. By working out you are pushing your body to fatigue and not leaving any energy to help fight off the infection. As Kayleigh says “You can only work as hard as you can “let go,” and respecting yourself when you are sick is part of the “letting go” that leads to optimal wellness.” If you take one day off and rest, the next day (when you are hopefully better) will make you want to work that much harder because you had to miss a day. Start listening to your body, don’t push it when it can’t.

In the CNN article “Should you Workout When your Sick?”  Dr. Kellerman, of the American Academy of Family Physicians, says “I tell people to listen to their bodies. If they are sick, their body is telling them something is wrong. Even though it may be tempting to not break an exercise routine, working out may actually prolong the illness. And, in rare cases “viruses can damage heart muscles,” he added. Kellerman said it is a myth that you can sweat out germs and toxins. He acknowledges that “low levels of exercise increase endorphins and benefit the body, but an intense workout that creates high levels of endorphins can wear down the immune system.” In other words, “Don’t count on endorphins to heal you,” he said.

So if your sick this Winter or you feel like you are starting to get sick, do yourself and your body a favor. Stay home, lay in bed and watch movies! Your body will thank you. And then when you are better, get back to your routine and work harder than before.

I asked Kayleigh to recommend some good foods for when you are sick:

  • Easily digested foods that don’t make your body work too hard (your immune system is mostly in your intestines). These include: vegetable soups, chicken soups, oatmeal, salads, and light protein like chicken and fish. Stay away from high-fat foods and sweets.
  • Drink tons of water!!
  • Hot tea, especially ginger tea because ginger is full of virus-fighting substances
  • Load up on fruits and veggies, which are full of anti-oxidants
  • Garlic: the most potent anti´viral and anti-bacterial around. Add it to all your meals. Raw is best!
  • Grapefruit: full of vitamin and a potent liver detoxifier (the liver has to work overtime to detoxify the body when you are sick)

If you still don’t believe me I found another post by a fellow blogger you can check out too Fit Chick in the City.

Image from here.

Filed under: Workouts | Tagged: , , , , , , | Leave a Comment »

Nutrition Counseling with Kayleigh Pleas Part 1

Posted on February 1, 2010 by kymarie13

I felt like I had hit a plateau with my fitness/health level so I talked to Fred Devito, co-founder of Core Fusion, at Exhale about what it could be. Now I knew that my eating habits were not the best but they aren’t too bad either. Awhile ago I had given up white bread and switched to whole wheat or multi-grain bread. The only white bread that came into my diet was if I was at a restaurant. I stopped drinking soda but once in a while I will have one and I always try to make pretty descent choices when I order out. My biggest downfalls were that First, I do not eat enough fruits and vegetables in fact I hardly eat any at all. I found with living in the city and at the pace my life moves, if I buy fruits and vegetables, I don’t eat it fast enough and it goes bad. This is probably my biggest problem. My second problem was until about November I thought buying low-fat and non fat items were better for you, turns out I was very wrong! My third  problem was I do not drink enough water. So after speaking to Fred we decided that I should get a Nutritionist to help me with my eating habits and help me make good choices.

One of my favorite instructors at Exhale, Kayleigh Pleas, is a nutritionist and she was offering a special for the new year so I thought I would give it a try. I will be seeing Kayleigh for four sessions, which is very short, but on my budget, it is what I can do. Last week was my first meeting and this Thursday is my second meeting. Kayleigh had me fill out a Health history form for our first meeting and we went through where my biggest downfalls were. We talked about what kind of food I need to be eating and she made suggestions that I should incorporate into my diet and practice for the next time we meet. My suggestions were: drink at least 8oz. of water before and after meals, slow down and think about what your eating (I tend to eat way to fast), keep a detailed food journal (not calorie counting) and replace half of my sandwich at lunch with vegetables and fruit. I also needed to replace my bread with a different kind of bread. I had two weeks to incorporate these changes. One week has passed and I did not do very well… So this week I really need to work on it, otherwise there is no point for me to go to a nutritionist. I told Kayleigh about my struggles and she told me not to get frustrated that normally she suggests that people see her for 6 months because it takes a while for people to make these kind of changes in their diet and lifestyle. So I will keep you updated on my progress with Kayleigh and give you tips from her along the way. If you are interested in seeing a Nutritionist I highly recommend Kayleigh. She is great and very helpful. For more information on Kayleigh you can visit her website.

Image from Kayleigh Health.

Filed under: Nutrition/Restaurants | Tagged: , , , , , , | 3 Comments »

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    Hello! My name is Kristine and I live and work in New York City. Since I have been here I have realized how hard it is to maintain a healthy balance while living in the City. Work starts to consume your life and you can get lost in everything around you.

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