Nutrition Labels Can Help You Lose Weight

Knowing how to read nutrition labels can help you understand portion size and choose which foods you’ll eat. Some food manufacturers declare a small portion size to keep the calorie count low. Nabisco Oreo Cookies are 160 calories for only 3 cookies. Two tablespoons of Kraft Ranch Dressing are 110 calories. Does anyone actually eat only 3 cookies or use only 2 tablespoons of dressing on their salad? Being aware of the portion size and calories in each portion can change how much you eat or the brand of food you eat.

Calories and portion size are not the only things to consider when you’re choosing what to eat.

FDA regulations require food labels contain the following information. 
• Calories
• Calories from fat
• Total fat
• Total carbohydrate
• Trans fats
• Cholesterol
• Sodium
• Dietary fiber
• Sugars
• Protein
• Vitamin A
• Vitamin C
• Calcium
• Iron

Other information is optional.
• Vitamin D
• Vitamin E
• Thiamin (Vitamin B1)
• Riboflavin (Vitamin B2)
• Niacin (Vitamin B6)
• Folate
• Vitamin B12
• Biotin
• Pantothenic Acid
• Phosphorus
• Iodine
• Magnesium
• Zinc
• Copper
There are only 2 instances where the optional nutritional information becomes mandatory – when the supplement is added to enrich food and when there is a health claim on the label.

The % Daily Value is also listed so that you can see how much of the MINIMUM daily requirement of that nutrient is in each serving. All the information given is based on a 2,000 calorie a day diet. Do you know how many calories you need each day?

Start reading the label . . .

  • What is the serving size?
  • How many calories are in each serving?
  • What is the % Daily Value? (5% or less is very little, 15% or more is a lot)
  • Choose more fiber, Vitamins A and C, iron, and calcium.
  • Choose less fat, saturated fat, trans fat, sodium, and cholesterol.

The nutrition label is the first step to good choices. Spend your food dollars on wholesome choices by using the information on the labels. Reading food labels while shopping can be time consuming –  SO, check the labels on the food you already have. Decide which items you’ll look for better choices.

It’s a process!

It’s National Fruit & Veggie Month – Are You Getting Enough?

September is National Fruit & Veggie Month to remind us that we need to eat more of these healthy, colorful foods. Unfortunately, too many of us don’t get enough.


 
Only one-third of teens eat the daily recommended requirement of vegetables and only one-fourth eat the recommended amount of fruit. Boys eat more fruits and veggies than girls. Younger teens eat better than older teens. It seems that the older we get, the less fruits and vegetable we eat. Only 1 in 10 adults eat the recommended daily servings of these healthy foods.
 
We can’t buy a month’s worth of fresh fruits and vegetables because they’ll rot. Frozen is a great alternative to fresh. They retain much of their nutrition and have no added ingredients. Canned foods lose some of their nutrients during the canning process and may have added salts, preservatives, and other chemicals. The cans are lined with BPA which has been linked to breast cancer, prostate cancer, heart disease, obesity and diabetes.
 
A lot of people use juicing and smoothies to get those necessary foods into their diets. Juicing and smoothies can contain a lot of sugar but not much fiber. Healthy smoothies use coconut water, almond milk, water, or vegetable broth as the liquid with whole fruits and vegetables and possibly some protein.
Unhealthy, but most likely tasty, smoothies use milk, soy milk, or juice only as the liquid. They may contain too many calories from fruits high in sugar. Nuts and some fruits like avocados may be high in calories from fats. Always find out exactly what the ingredients are and what a real serving size is before you drink it.
 
Keep in mind – some fruits and vegetables are higher in carbs than others. I use all-natural fruit and vegetable powders that are cleanly processed so that nutrition is not lost. These powders are really versatile and they taste great!

For more information – just call us! 912-289-8085

Are You Still Hoping For Your Beach Body?

Summer is right around the corner!

We’re looking forward to warm weather, summer gardens, barbecues, and beaches! Will you be ready?

  • Can you possibly have a beach body by the 4th of July?

  • How committed are you? Do you know the fastest and safest way to lose weight?

  • Are you willing to change your habits for 60 days?

  • How much weight do you need to lose?

Don’t make wishes! I wish I could lose 20 lbs. – when you need to lose 50 lbs.

Check your BMI (Body Mass Index) to find out your healthy weight range – even if the amount of weight you need to lose seems impossible, or you think it’s too much, or you haven’t weighed so little since you were 6 years old.

It’s OK.      It’s do-able.      It’s your goal weight.

How Committed Are You?

Are you wishing and dreaming? Are you ready to take on the challenge? Every marathon runner sees themselves crossing the finish line even before they start the race. They plan, they train, and they see it through. Set your goal and make your plan. We all know that sometimes life gets in the way of the best plan. Success happens sooner with a written planIf you fall off the plan for a day, you’ll know where to pick up again. Don’t give up!

Do You Know the Fastest and Safest Way to Lose Weight?

You can cut calories if you feed your body with nutritionally-balanced, high-quality foods. Get rid of temptations. Throw the unhealthy, high-fat foods away. Empty your pantry and refrigerator. Avoid the routines that entice you to eat or drink the calories that you know are unhealthy and fattening. Plan your meals and snacks so that you always have foods that will feed your body. Check ingredients on any “diet” foods – Are they filled with artificial ingredients? Do they have fillers and preservatives? Will these foods give your body the nutrition it needs to be healthy even if you eat them for the rest of your life? Is the plan you choose going to fit into your lifestyle? So many questions! Our 30-Day Cleansing & Fat Burning System is a fast, easy, and safe way to help you lose weight in a healthy way with high-quality, all-natural ingredients that will make you feel fantastic while you’re achieving your goal.

Are You Willing to Change Your Habits for 60 Days? 

Most experts agree that it takes about 30 days to change a habit and then another 30 days to “set”. As you slim down, get more energy, and feel great in the first 30 days, the second 30 days is so easy. You’ll want to keep going until you reach your goal and maintain it forever!

We have so many success stories to share with you and more people share their successes with us every day.

This is YOUR TIME TO SHINE. Let’s get started!

Take your measurements. Take your “before” picture. Post your goal and your plan on the refrigerator. Get a “buddy” or a supportive person if you can. (You can always call us, we coach and support everyone on our program 24/7). 

Banish the excuses! You are not too old, too fat, too busy – it’s not too hard and doesn’t take too long.

You are worth it, you deserve it, and YOU CAN DO IT!

If you are in the Savannah, Georgia area – stop in to see us! Regency Executive Plaza, 315 Commercial Drive, Suite A7, Savannah, GA 31406. If you are anywhere in the United States, Puerto Rico, Canada, Mexico, Columbia, Australia, New Zealand, Malaysia, Indonesia, Singapore, Hong Kong, Taiwan, United Kingdom, Netherlands, and Ireland – just give us a call! 912-380-3199

 

 

Journal Your Way to Fitness

Keeping a food journal is a powerful tool! 

Most people are unaware of their food habits.  We just don’t realize the amount of unhealthy, high-calorie foods we eat.  We don’t realize how many snacks and drinks we consume.  We eat when we’re hungry, tired, bored, or on auto-pilot.

Many people don’t want to keep a food journal because it might be too much work or they just don’t want to see how much they eat.  A journal will reveal when and why we eat and also give us a chance to realize that we have better choices.   Maybe we eat too many foods high in fats or maybe we don’t eat enough vegetables.  A Food Journal will let us really see what we’re doing.  Maybe we get hungry in the mid-afternoon when there is no meal available, so we snack on whatever we can get.  A Food Journal will let us know so that we can bring a healthy, low-calorie snack. 

 Let’s get started!  All you need is a notebook and a pen. 

Set up your pages as shown in the illustration. 

  • Day/Date – the day of the week is just as important as the date.  We often have different jobs and stressors on different days.
  • Time of Day – You can use actual time (1:00, 2:30, 8:15) or approximate time (early morning, before work, late night), but actual time works best.
  • Food & Drink – Include everything!  20 oz. diet or regular drink, coffee with sugar and creamer, broccoli with cheese sauce, loaded burger, grilled chicken, etc.
  • Where you ate or drank – In the car, standing at the counter, at the table, in front of the TV, etc.
  • Why you ate – Were you really hungry?  Or, were you tired or bored?  Maybe it was time to eat or you were being social.
  • How did you feel? – Were you satisfied, stuffed, tired, or still hungry?  Did it meet your emotional needs?  Sometimes we need something crunchy or sweet, hot or cold, or a comfort food to meet emotional needs. 
  • Calories – You may find that there are just too many calories or that the amount of calories from fats and carbs are too high.  Knowing where the calories are gives you the ability to exchange those items for lower calorie, lower fat alternatives.  There are many free calorie counters available online and calorie apps for ipads and phones.

 The most important thing is that the journal works for you.  Write everything down as soon as you eat and drink (or as soon as you can).  You don’t want to rely on your memory.  Review your journal at the end of each day and at the end of each week.  You’ll see patterns that you can change.

Day/Date

Food/Drink

Where, When & Why

Feelings

Calories

  Be honest!  It’s a journal, not a newsletter.  No one has to see it but you!

Start Here for Weight Loss Success

If you want real, lasting, permanent weight loss success – you have to change your lifestyle.   Scary!

We all want what we want, we want it now, and we want it to be easy.  We know we want to lose weight, look good, and be healthy – but we want our comfort foods and sedentary lifestyle.  We want instant gratification.

Which is more important?  We can always find new comfort foods that are healthier, lower in calories and higher in nutrition.

Don’t give up what you want most for what you think you want right now!

Review the Steps to Success – it won’t happen unless you think, plan, and act.

You’ll not only enjoy your success, but each time you choose the healthy option you can give yourself a pat on the back.  (Pats on the back are free and have no calories),

We want it easy – Sorry!  There is no magic pill that will remove all the calories from food or make you wake up thin and fit in the morning.  There is no scientifically engineered exercise equipment that will reshape your body and build muscle without some time and sweat.

It’s becoming very common for people to be more than 100 pounds overweight.  Steadily losing 1 to 2 pounds per week is difficult because of the amount of will power and determination it takes to lose so much weight over a long period of time and the results are slow, giving a feeling of hopelessness.  Any amount of weight loss is going to improve health.

Changing what we eat will help with weight loss, but changing how we feel about food will make the weight loss permanent.  Isagenix solutions for weight loss combine low-calorie meals and nutritionally dense, all-natural shakes for fast, healthy weight loss.  Another great choice is to eat healthy, low-calorie meals and exercise.

Your weight loss success depends on your reason for losing weight, your short-term and long-term goals, your plan – the one you can stick to, and your determination to succeed.  After you set a goal, make a plan and set up your food journal, you should check out this article by Greg Gomez, Want to REALLY Lose Weight But Are Confused Where To Begin? 

If you’re in the Savannah, Georgia area – stop in to see us at 315 Commercial Drive, Suite A-7, Savannah, GA 31406. If you’re anywhere in the United States, Puerto Rico, Canada, Mexico, Columbia, Australia, New Zealand, Malaysia, Indonesia, Singapore, Hong Kong, Taiwan, United Kingdom, Netherlands, or Ireland, just give us a call! 912-289-8085