Source: Harvard School of Public Health

Reading labels can help you make good food choices. Most foods foods in the grocery store list nutrition information on the package in a section called the Nutrition Facts.

• The Nutrition Facts tell you the serving size and the amount of various nutrients such as total fat, saturated fat, cholesterol, sodium, and fiber per serving.

• Nutrient content claims such as “low fat” provide a reliable description of the product.

• Foods that are exempt from the label include foods in very small packages, foods prepared in the store, and foods made by small manufacturers.

The Nutrition Facts

Here’s an example of a Nutrition Facts section. At the top, you’ll see the serving size and the number of servings per container. The information on the label is for the serving listed.
The serving on the food label may not be the same as the serving size in your food plan or the serving you normally eat.
If you eat twice the serving listed on the label, you would need to double all the numbers in the Nutrition Facts section.
For example, if you usually eat 2 cups of chili with beans, you’ll need to double all of the numbers in this Nutrition Facts section.
Nutrient Content Claims & Percent (%) Daily Value Ever wonder what the difference is between fat free, saturated fat free, low fat, reduced and less fat? What to learn what the Percent (%) Daily Value is? Check out this section.
Extra Tips for People with Diabetes Learn additional tips on reading food labels.

Take a good look at what you and your family eat and pay close attention to the LABELS!!

How Not To Gain Weight Over The Holidays.

Tis the season!! We better start thinking how we will eat over the holidays.
From thanksgiving to new years is a total of 37 days. You could pack on over 10 pounds. For that not to happen you really need to think ahead and decide now how you are going to eat over the next 4+weeks.

These tips will help you stay on track this season:

1. Make your food during the day count.
Lean proteins, fruits and vegetables, good fats from olive oil, omega-3 rich fish or yeas and don’t forget the fiber rich whole grains. Make sure you are clean eating. This way if you do snack a bit at the holiday party it will be OK.

2. Offer to bring something to the party.
Bring a vegetable platter. Fill up on vegetables while you are socializing and you won’t gain a pound. It’s OK to eat a small amount of your favorite dessert at the party just don’t overdo it.

3. Get Up and Get Moving.
With time constraints during the holidays it can be a very big challenge to keep up with working out! Don’t let it be. Be consistent and get your min of 20 min cardio in a day. Don’t forget to weight training and core exercises are a must. Fit them in to your busy week so you won’t lose what you have worked so hard for.

4. Avoid office treats.
Seems at this time of year the office lunch room is more like a sweet factory. Avoid getting caught up feeling like you must try every treat brought in. Pack your lunch to avoid being hungry and eat 6 small meals a day to keep your metabolism moving.

5. Set a calorie goal and maintain.
Calorie counting is a must. I know it’s hard but it is so worth it. Jillian trainer from the biggest loser says to succeed you have to eat less and burn more. You can use Fitday.com as your on-line weight journal. Or check out everdayhealth for a on-line journal

6. Buddy Up!
Get friend to buddy up with over the season. You can make a goal together. This will help you psychologically and emotionally. Having someone to call when you have worries or concerns will be a great tool in the next 4+ weeks.

Happy holidays everyone!! Wishing you a happy healthy holiday season!

Know what you are eating!

Breakfast is the most important meal of the day. Many don’t eat breakfast and by 10 feel exhausted and out of brain power. So power up with a healthy breakfast. If you think about it you have been fasting since the last meal yesterday. In order to keep your body functioning properly and keep your metabolism moving breakfast is a must.
Breakfast gives you mental clarity. With breakfast you are much more likely to have a productive school or work day. Breakfast just starts your day out right. Sets the pace for the rest of your day.

If you are in a hurry grab a balanced protein bar. Zone bars are my favorite.
If you have time go for making a shake. I love breakfast shakes. Click here to view the shake on the Dr OZ show that we make regularly. This shake is so healthy and so yummy you will want it often once you try it.
Another good breakfast is oatmeal and a hard boiled egg.

Just don’t forget to eat breakfast. It’s the one thing that will kick off your day and that you can’t afford to miss.

Have any great tips on eating breakfast? Leave a comment. I would love to hear from you.

Know what you are eating!!