Read those labels!

Healthy eating starts with knowing the facts about what you are putting in your mouth. Reading nutrition labels can help you make wise food choices; knowing how to read the "Nutrition Facts" on a food label and not relying on phrases like “healthy” or “low-fat” is a key step. Being in better control of your eating habits helps you to feel in better control of other aspects of your life. Food is not the enemy; it has sustained us for millennia. Eating should be an adventure and not an ordeal.

Serving Size - The top part of the label describes a standard serving size and how many servings the package contains. This is critical information for understanding the rest of the numbers on the label because they are based off of this serving size. For example, one serving of chips may be only 100 calories but there may be 15 servings in one bag of chips, so serving size is key. ( remember that commercial, "Bet you can't eat just one?") Don't just glance at the calories ....remember that muffin....It was listed as 180 calories, but the serving size was 1/3 a muffin!

Fat Facts - The label then lists total fat, saturated fat, and trans fat amounts. Total fat matters if you're trying to lose weight and want to follow a low-fat diet. Buyer Beware! - Products that contain half a gram or less of trans fats can still claim to be trans-fat-free. To know for sure, look further down on the label to the ingredients list.

Daily Values - The label includes "% Daily Value." This tells you what percentage of the recommended daily nutrient is in a serving. If you see lots of zeroes listed here, accept that the food is empty calories and not worth putting into your body. You want to get as much nutrition as possible in the calories that you are feeding your body with.
The daily values are based on a 2,000-calorie a day diet. Check the bottom of the nutrition facts box, where it recommends amounts in grams for a 2,000-calorie-a-day and a 2,500-calorie-a-day diet.

Ingredients - All of the ingredients are listed at the bottom of the label. When ingredients are listed first or towards the top of the list, that usually means that there are more of them or that they make up the majority of the food. Items at the end of the list are usually just there in sparse amounts. If the product contains partially hydrogenated oils, then it contains at least some trans fats. I avoid anything with partially hydrogenated oils or high fructose corn syrup. If you see those ingredients listed, put it back! I'll be dedicating future posts on these two common food 'poisons'

I did the 15 minute workout yesterday, but I got so busy I never did my walk. Oh, I took the dog for a walk ( for some reason, he believes he cannot poop unless he goes for a walk) but stopping to sniff every blade of grass to find the perfect spot certainly didn't get my heart rate up. So today, I have to make sure I take the time.
I saw Dr. Mike, the chiropractor, for a follow up. I am still pain free. I'm doing the exercises he showed me and I didn't need any more adjusting. But we spent a long time talking about nutrition and food sensitivities. Dr. Mike is so knowledgeable about how foods and chemicals affect your body. Because I can't eat gluten, which is in almost all processed food, I read all food labels and I've become very aware of all the crap that the food industry adds to the stuff they offer as food. I really appreciate the fact that his eyes don't glaze over when I ask questions, like some of my regular doctors do. Our bodies are designed as perfectly working machines so it only makes sense that we try to understand them and not try to 'fix' them with drugs. Dr. Mike takes a your whole body into consideration when he works with you.....hard to find in a practitioner. And he never rushes..... So, if you live on Cape Cod, I highly recommend a visit.

Recipe of the Day

Knowing of course that everything tastes better with bacon (just a little),....At only 151 calories per serving, I like this salad, especially on a hot muggy day like today. It comes from Eating Well magazine. Click here for the recipe page.

Tip of the day

Fat is where it’s at. The right kind of fat, of course. If you think you can lose weight and keep it off by avoiding all fats, you’re sadly mistaken. In fact, if you think that low fat eating is the only way to go, you might as well just quit now. Your body (and your brain) needs fat to survive! This is why the scientists call “them” essential fatty acids - Omegas 3, 6, and 9. These fats have been stripped from many supermarket shelf items, and it’s your responsibility to put good fats back into your dietary plan. Don’t avoid eating fat, embrace it - equally. That little bit of bacon in today's recipe is not a healthy fat....that is why there is just a tiny bit. But, it does have olive oil, which is a good fat!
Tomorrow's posts will be all about healthy fats.

I know by my sitemeter that a lot of people have been stopping by. I hope all this info is helping you to build a healthy lifestyle! Why not post a hello below....just click on the word 'comments'