Nutrition

Beware of Healthy Labels!

Posted by | Fitness Tips, Healthy Eating, Nutrition, Weight Loss Tips | One Comment

Food companies have one job; sell their products.  It is not to guide America to health, if that were the case Twinkies would have gone and actually stayed away a long time ago.

Did you know that food’s packaging is not regulated?  This means the manufacturer can bend any truth to fool you into thinking that what you are buying for your family is healthy just by adding these great “health slogans” to their packages.

What does this mean? If you see these slogans you should beware. Don’t just buy this product blindly,  the only way to know what’s good is to read the label and ingredients!!!

Here are few key things to look for when you see certain “healthy” packaging:

“Made with Whole Grains”

Many companies add in a small amount of whole grains to their product in order to use this label, but that doesn’t mean that is the only type of flour or grain in your food. Turn your attention immediately to the ingredients. The very first ingredient should read “100% Whole grain…” not enriched whole grain, or white flour.

A common item manufacturers are using this label on is bread and cereal.  Just because your Lucky Charms are now made with whole grains does not undue the other unhealthy ingredients in your bowl.  Make sure you read the label after you read the ingredients and check the amount of sugar added to sweeten these whole grains!

“Fat Free”

Items that are fat free, whether it is those that should have fats by definition, think butter, or other processed foods like baked goods and potato chips, are not necessarily better than their fat containing counter part. Turn to the ingredients, see all those big words like xantham gum and sodium benzoate? Those are chemical and artificial additives these products contain to replace the flavor and consistency you still want without the calories.  Even though these are approved by the FDA, studies show that in the long run you are possibly doing damage to your system and organs by introducing these foreign chemicals to your body.  Think about it this way: you can burn calories but you cannot undue damages linked to these “not fat fats” like cancer and insulin resistance(Type II Diabetes).

Fat is not a four letter word. We all need fat, so by cutting out all fats in your diet you may be doing damage too.  Look for Monounsaturated and Polyunsaturated fats in small amounts, these are the good fats that actually help clear out the bad cholesterol in your system.  Do cut out as much saturated fats as possible and all trans fats from your diet.  Main idea: when reading the ingredients of your food you want to be able to pronounce what you are eating.

“Sugar Free”

Just like with “Fat Free” foods read the ingredients! Replacing the sugar in your drinks or food with it’s non-calorie containing counter parts like Sucralose and Aspartame are not good substitutes.  Both of these additives were denied multiple times by the FDA because their unknown and unstudied affects on humans.  No joke, there was very little research done on humans before their approval with the FDA, most was done on lab rats.  Recent studies show they are linked to obesity, Type II diabetes, certain cancers, increased appetite and the list goes on…

Again it is better to eat the calories in moderation than replacing them with these chemicals.

“Gluten Free”

Many people are unaware of what Gluten is.  Gluten is a protein found in wheat.  Some people, not all, are allergic to gluten (celiac disease) or are gluten intolerant meaning their body reacts poorly to gluten and is not able to process it as well as others. Other people who commonly avoid gluten may do it as a remedy for other medical reasons.  For example my lovely mother has Fibromyalgia, after many years of trying to find ways to minimize her pain her doctor suggested she try going gluten free as there has been evidence linked to gluten and Fibromyalgia pain.  It worked and she has been gluten free for almost a year!

Now that you know what gluten is, you can see that “Gluten Free” has nothing to do with the nutritional and caloric value of your food other than saying it does not contain wheat or wheat products.   When you see “gluten free”, and are not on a gluten free diet, read the label and check the ingredients.  If you are getting a high nutritional content (high in fiber, protein and/or vitamins) and have recognizable ingredients then this product is probably a good choice.

“100% natural”

Manufacturers love to bend the truth. When you see 100% natural on a processed food item, like crackers or juice or fruit gummies, it obviously does not mean that product is found in nature.  It only means that the producer started with natural ingredients before processing them.  Processing ingredients strips them of many nutrients they contained originally and probably adds in some not so healthy components to the finished product, so beware.  Again read the label and ingredients.  All natural should be just that.

Being an informed consumer is a very useful weapon against these corporations and manufacturers. Remember your family’s health is of the upmost importance so do your homework and don’t be fooled when you hit the grocery store! 

Fresh Chicken & Dumplings

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I am always looking for great, fresh recipes for my slow cooker. This way while I am out at late night training sessions the hubs still has a healthy, hot, and home-made meal when he gets home from work. The problem is many of the great recipes I see on pinterest or other websites all include condensed soups as part of the ingredient list. Canned soups are high in sodium and fats, and are highly processed, so I try and avoid them at all costs.

I was delighted when I found this recipe on redtri.com, all the ingredients were FRESH and it seemed perfect for the stormy night we had here in Louisiana last night. And most important it was all in the crock pot so I could have that hot meal ready for my family even though I was on the run all night!

So here it is Slow Cooker Chicken & Dumplings:

crockpot C&D

Ingredients:

3 Large Chicken Breasts, cut into chunks

1 Large Onion, diced

6 Carrots ,peeled and sliced

3 Celery Stocks, chopped

1 tbsp Parsley

1 tbsp Minced Garlic

2 cups Dry White Wine

2 cups Chicken Stock

4 tbsp butter

1/2 tbsp Emeril’s Original Essence

1/2 tbsp Red Pepper Flakes

1/4 cup Heavy Cream

1/4 cup Whole Grain Flour

1 can Ready-Made biscuits (sub for your own biscuit dough to make even healthier!)

In a saute pan, warm 1 tbsp Extra Virgin Olive Oil and add in diced onion.  Heat onion until tender and then add into the crock pot.  In the same pan, brown chicken, aprox. 1-2 min on each side.

Add chicken and all other ingredients into the crock pot except for the biscuits, heavy cream and flour.  Cook on high for 2 hours, or low for 4 hours depending on your timeline.

c&D pot

Once the chicken has cooked for 2-4 hours add in the heavy cream and flour and stir together. Break apart each biscuit into 4 pieces and then drop the pieces into the mixture in the crock pot.  Cover and turn the heat back to high, cook for 45 minutes longer until the biscuits are cooked.  (The biscuits will not be brown, you will know they are down by the consistency it should be flakey not doughy)

Scoop into bowls and serve!

This is such a cozy night type meal and can be made on a tight schedule!

Enjoy!

-Amy

Unhealthy Healthy Food

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There are HUGE misconceptions when it comes to healthy eating, here are my top unhealthy healthy foods you should avoid.

Healthy food alternatives

In my own little bubble as a married person with no children and a good amount of free time, I do my own research on healthy foods and what is best to eat.  As I get further and further into my career as a coach and trainer I am coming to realize that more people than not have no idea the “healthy” food they are buying for their family is not healthy at all.

My lacrosse girls and training clients are always asking me for healthy choices for snacks and meals and I am always surprised at how little they know.  It is so important to read your labels! No matter how healthy you or someone else thinks something is, read the label for yourself.  Remember you want to maximize your nutrient content (good old vitamins and minerals), fiber, and protein when eating. The fiber and protein will make you fuller longer and the nutrients will help your overall well-being; protecting you from illness’ and aid your workouts and recovery, to name a few benefits.

Here are a few unhealthy healthy foods that may be holding you back:

1. Canned Fruit

Many people like the ease and convenience of being able to have fruit ready to pack in their kid’s lunches or to grab and go on the way to practice. What you don’t know is the amount of added sugar inside! Canned fruit can have up to 22 grams of sugar per serving, to give you an idea of how much that is a can of Coke has 39 grams.  You may as well be eating candy…

Substitute: Buy regular fresh fruit.  Wash, cut, and prepare as soon as you get home.  That way it is ready to go and easy to pack.  The extra 15 minutes it takes to prepare is well worth it for your family’s well-being.  I know moms are busy busy but please please remember the health of you and your family is soooo important. Make the time to prepare healthy snack options.

2. Bagels

Even without the cream cheese, bagels are not good for you.  When eating any bread you want to make sure you are eating whole grains.  Many bagels are not whole-grain bagels.  They are high in carbohydrates and low in fiber and have minimal nutrients.  Now add the butter and cream cheese and you are eating a high calorie breakfast that will not keep you full very long at all.

Substitute: Whole grain toast with organic peanut butter.  This new breakfast is high in fiber and protein and will keep you fuller longer than a bagel. And it is delish!!!!

3. Honey

Honey may be natural but natural doesn’t equal healthy.  One tablespoon of honey has 16 grams of sugar in it.  Honey’s sugar complex is half fructose(complex sugar), half glucose(simple sugar).  When adding sugar to your diet you want complex sugars that are harder for your body to break down.  So before you add it to your tea, granola or fruit stop and think if you really need it.  You don’t want to undue they healthy choices you make by adding unnecessary sugar to it.

Substitute: Agave Nectar.  Agave nectar is a natural sweetener as well.  It’s sugar count is similar to honey.  However, Agave nectar is sweeter, meaning you will not have to add as much to get your desired sweetness level, and it’s sugar complex is mostly fructose, making it a better sugar choice.

4. Juice and other sugar drinks

JUICE!!!! Yes I know, juice is healthy right? Wrong.  It is a healthier choice than soda or Kool-Aid but it is not the healthiest option.  Again the sugar content in juice is through the roof! 23+ grams of sugar doesn’t out weigh the nutrients you get from it.  This also goes for drinks like Gatorade and vitamin water.

Substitute: Water and Fruit.  Once again, go for the natural options. Water should be the main drink in your diet.  To be successful in a weight-loss plan or at athletics or to be more focused in life, being hydrated is imperative. Swap out your calorie ridden drinks for water, trust me you won’t miss them once you begin to feel the beneifts of water.   To replace the nutrients you were getting from the juice either eat an orange in the morning instead, or make the juice yourself fresh with a juicer.

Again reading labels can answer so many questions you have about whether or not your food is healthy for you.  When in doubt go for natural, low sugar options.  Don’t believe everything you see on TV, everything can be healthy in relation to a bad option. Take it upon yourself to know what’s best for your family. It should be your #1 priority!

Garlic Roasted Cauliflower

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Try this delish side as part of your next dinner and WOW your family!

Veggies are a magical food. No seriously, they are full of anti-carcinogens, antioxidants, protein, fiber and the list goes on and on. They are a great way to add color, flavor and nutrition to your plate.  I am all about them especially squash, asparagus, potatoes, broccoli etc.  However, Cauliflower is a new veggie for me. Of course I have eaten it in the past, however I never used it in anything I made.  The big white bulk with the green leaves around it at the grocery store just seemed a little too intimidating for me.

Eating Healthy

Okay, time for me grow up and overcome my cauli-fear.  So I did what I usually do and when I have food questions and recipe needs, I went to skinnytaste.com.  Just typing “cauliflower” in the site’s search brought up so many tasty looking recipes, I definitely wanted to go back to grocery store and buy 5 more heads of it.  Anyways I came upon a recipe that seemed to fit my novice status and so I decided to try it.  I tweaked it just a little bit and it was a HUGE hit. My husband went back for seconds and thirds!  Click here to see the original recipe.

Ingredients:
1 Head Cauliflower
3 or 4 Cloves of Garlic Minced
2 Tbsp olive Oil
1/3 cup Bread Crumbs
1 Shallot, diced
1/2 Small Onion, diced
2 Tbsp Shredded Parmesan Cheese
1 Tsp Thyme

1.Cut and clean the Cauliflower. Start with the green, chopping it all off, and then chop the head into quarters and then into smaller florets.  Make sure the florets are similar size so they cook at the same rate.

2.In a large bowl toss the florets and two cloves of garlic in 1 Tbsp olive oil and season with salt and pepper to taste.

3. Spread out the seasoned florets on a cookie sheet and place in oven.  Bake for 20 minutes or until brown, turning/tossing the florets a few times.

4. Meanwhile, in a medium saute pan heat the remaining 1 Tbsp olive oil over med-high heat.  Add in the onion and shallot. As soon as they start to sweat and become softer add in the garlic and continue to saute until the onion becomes translucent.

5. Turn the heat down to low and add in the breadcrumbs, stirring constantly toast until golden brown and remove from heat.  Stir in the Thyme and Cheese.

6. Once the florets are done, place in a bowl or casserole dish and sprinkle the top with the breadcrumb mixture.

Yummm…just typing the recipe makes me want to go make this dish again. And at only 130 cals per 1 cup it is a filling and healthy side dish! It was so good I forgot to take a picture of it so I will leave you with the image of the one from skinny taste’s website, it looks as good as it tastes!

Skinny Taste

 

EAT This Thanksgiving

Posted by | Healthy Eating, Holiday Eating Tips, How To, Nutrition, Weight Loss Tips | 2 Comments

Eat Smart At Thanksgiving To Stay On Track

Thanksgiving Helthy Eating Tips

Holy Guacamoley where did the year go??!! It is the week of Thanksgiving already!!!! Don’t go all  starve-mode on me to “save up” for Thursday, you know that’s not the way. Listen to the cute Pugsley Addams turkey and EAT him, just follow my tips to make sure you do it the right way.

Ease your mind

The week before should be like any other; eat right not less and get your workouts in.  But the day of, before you start cooking or entertaining, have a little alone time! Get up early and go for a 10 minute walk or jog and clear your mind. Think about the fact today is about being thankful for all you that you have in life; family, friends, and your HEALTH.  It’s not just about that fried turkey and stuffing or Mom’s green bean casserole, amazing as they are.  Try to stay focused on the fact you are off work to enjoy your day with the special people in your life and not to add to your waist line!  Not only will you now have a quick workout in, you will be ready to enjoy the day with your friends and family!

A little goes a long ways

Drum roll please…….its time to eat! WOO HOO!!!!

Now I know you all think I am going to tell you to avoid all the fatty foods, but it is Thanksgiving and I am a huge believer in allowing cheat days.  So this is the best cheat day ever!  What I do want you to do is repeat this when you are making your plate, “A little goes a long way”.  Take what you want but just take a little. You should get enough to have a few (2-3) bites of each item not stuffing your plate to the edge.  When you sit down to eat enjoy yourself don’t just hoover your food down! Put your fork down in between your small bites. Enjoy the conversation and take some sips of your wine water. Slowing yourself down will allow your stomach to sense how full you actually are getting and make you feel satisfied before you over do it.

Tidy Up

Okay, after all that build up and cooking the meal is over, the turkey is picked over and there is a TON of cleaning to do.  Don’t follow everyone else and go sit in front of the TV for a nap.  Start cleaning instead! I know you all have gone from loving me to hating me in one paragraph, but trust me.  Your body is tired from eating a heavy meal and tryptophan-filled-turkey, not from actual exhaustion.  After eating a big meal the last thing you want to do is go sedentary or take a nap.  Your body will have all of those carbs to burn and instead of doing that it will store them as fat because you’re not moving.  Cleaning off the table probably will require some trips back and forth from the kitchen and will keep you on your feet and active. Same with doing the dishes.  Your body will start to burn those carbs and tryptophan and the thanksgiving hangover will soon be gone. You will have the rest of the afternoon/evening to enjoy everyone’s company feeling energized and guilt free!!

So now you have no reason to starve in anticipation for your calorie overload and can enjoy the next few days, or if you are having Thanksgiving at your house you now have one less thing to stress out about! Happy Thanksgiving y’all and make sure you EAT!!!

“Be thankful for what you have and you will end up having more. But if you concentrate on what you don’t have, you’ll never, ever have enough.”-Oprah Winfrey

-Amy

Avoiding Fad Diets

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Diets Are Not Made Equal! Follow These Tips To Ensure A Succesful Diet!

We have all done it, in fact according to a new study 80% of all 10-year-old girls have.  I’m talking about dieting.  But with all the options out there how are we all still struggling with our weight?  The sad truth is that the diet industry is a multi-billion dollar a year industry, and the way they keep making money is keeping you as a customer. This means that most diets are not made to keep the weight off (if you do lose any weight). Not only is dieting, especially crash dieting, harmful to your body but it can cause us to become irritable, tired, and if they fail disappointed and depressed.

successful weight loss tips

Don’t feel hopeless about your weight-loss! There are programs out there that work, you just need to pick the right one!  Below are few red flags you can look for so if your diet includes the following, I would highly suggest you researching another program!

1.Seceret Ingredients/Miracle Results

There is no such thing as a secret fat burning miracle! No raspberry extract thing, no magic pill. No matter how bad we want it, it just doesn’t exist, sorry to burst your bubble.  Most of these pills or cleanse drinks cost big money and promise 1-5lbs weight loss a week.  These are all big red flags. Trust me if these worked everyone would be on them so save your money and run (literally) the other way!

2. Fasting

Here is my problem with fasting; there are no long-term results from starving yourself and you can cause serious damage to your metabolism in the process.  If you are serious about successful weight loss than look for a long-term plan!  Drinking only “lemonade” for 10 days(if you can make it that long) surely will cause you to drop a few pounds but what happens when those 10 days are up? I can guarantee that your first meal will be a huge and unhealthy one followed by another and another. Also, the damage you have done to your metabolism is huge.  When you fast, or even just eat a very small amount, your body goes into starvation mode.  This is a survival technique we all have; your body will store anything you put in it to help protect it against starving to death.  When you starve yourself you are actually training your body to store fat reserves instead of burning them, which is what you want when you are trying to lose weight.  So bottom line fasting is not a good option if you are serious about your weight loss.  Amy’s Tip: Look for programs that teach healthy habits that can guide you long-term.

3. Diet Food

Most People know that diet soda is not good for you, so why is everyone so convinced that diet or lite food is any better??  Diets that include all processed food should be a HUGE red flag.  These are full of chemicals and highly processed ingredients with little nutritional value.  When trying to lose weight you want the most bang for your buck when you eat, in other words you want to feel the fullest on fewer calories.  To do this you will want to fill up on complex carbs (especially fiber) and protein, not chemicals.  Food like Jimmy Dean Sausage’s breakfast sandwiches may only be 300 calories but you can bet that you will not benefit nutritionally from most of those calories and will probably be hungry in an hour or so. Amy’s tip: Eat as naturally as possible and when you do go for food that is pre-made READ YOUR LABELS and make the most of your calories.

4. Heavy Restrictions

If I am told I can’t have something, I will want it immediately.   For me, and most people, heavy restrictions like only being able to eat fruits and veggies for days is very very hard to do.  When you are about to go on a diet that involves restrictions, like the 17 Day Diet, most people will end up bingeing just as they would on a fast which will lead to weight gain.  This is not a long-term solution and once again you will probably gain the weight back once you are through with the diet as it does not teach you healthy habits to live a normal life with.

 

Moral of the story; there is no easy way out.  To lose weight you will have to change what/how you eat and you will have to change your sedentary lifestyle. My main tip when finding the diet program that is right for you is to do your research; learn about what is healthy for your body, ask a professional like a nutritionist, dietician, or certified personal trainer for advice.  Make sure you are checking sources when you read about a new diet, anyone can write a book but is yours written by a health professional? You want a long-term options that teach you healthy habits, like eating 4-6 small meals a day or eating balanced, nutrient dense meals.  Also look for programs that keep healthy habits positive and exciting, the diet industry wants to keep you heavy and so they make being healthy look expensive, miserable and hard but trust me it’s not!  Fresh, healthy food is delicious you just need the right recipe.  Working out is stress relieving and endorphin producing, you just have to find the right routine, class, or trainer for yourself. As I talked about in my last blog, keep a positive attitude and stay confident in yourself.  You are stronger than you think!

“Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.”-Chinese Proverb

Baked Cinnamon Pumpkin Donut Holes

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Try This Great Healthy Recipe For Your Next Dessert or Breakfast Treat!

I came across this recipe on Pintrest and decided to make them for a Pintrest Party I went to this past weekend. They turned out really well and I can’t wait to make them again!! Even though it was pretty healthy from the start, I tweaked it a little to really make it something you can feel great about eating and feeding to your family!  Click here for the original recipe I pinned.

The ingredients:

  • 1 3/4 cup Whole Grain Wheat all-purpose flour
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/8 tsp. ground cloves
  • 1/3 cup vegetable oil
  • 1/2 cup brown sugarHealthy Eating
  • 1 egg
  • 1 tsp. vanilla extract
  • 3/4 cup pumpkin
  • 1/2 cup milk
  • 1/2 stick unsalted butter or margarine, melted*
  • 2/3 cup sugar*
  • 2 tbsp. cinnamon*

*Used for the cinnamon sugar coating at the end.

The Whole Grain Wheat Flour is a little more expensive than all purpose flour but your donut holes gain so much nutrition from upgrading this one ingredient! Whole Grain Wheat flour has almost twice as many vitamins and minerals as white flour and doesn’t contain the harsh chemicals that processed White Flour contains.The texture of the batter will not be as smooth but after it is all baked you will never notice the difference.

Okay enough about my health tangent, here’s the how to:

  1. Pre-heat the oven to 350° and coat mini-muffin pan with non-stick spray. (I didn’t have a mini muffin pan so I used my cupcake pan only filling each one up a quarter of the way)
  2. In a Medium Bowl mix your dry ingredients; Flour, baking powder, salt, cinnamon, nutmeg & cloves
  3. In a large bowl mix your “wet” ingredients: Oil, Egg, vanilla extract, brown sugar, pumpkin, milk
  4. Slowly mix in your dry ingredients to the wet ones. Do not over mix, like I said the batter will not be as smooth as you may be used to if you used whole-grain wheat flour.
  5. Pour into muffin pan and bake in oven 12 minutes or until done in the middle.
  6. Melt butter in a micro-wave safe bowl and mix cinnamon & sugar mix in a separate bowl.
  7. Let holes cool to the touch and then dip in butter and roll in cinnamon sugar.

Healthy eating

These were great at the party and would be great for the morning with some coffee.  They are about 70-80 calories per hole, depending on how much butter and sugar you coat them with so you can feel great about eating a satisfying sweet treat without blowing your whole week!  I’m definitely making theses again, maybe with some chocolate chips  in them next time!  Pumpkin is such a great ingredient to add to your fall dishes, not only for the fall taste they give, but for the nutrients they put into everything!! So get some Pumpkin and start baking!!!

-Amy

P.S. I apologize for the lack in quality of my food pictures, I am new to this so I promise they will be way better the next food post I do 🙂

Need To Know: How To Read A Food Label

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Understanding Nutrition Facts Made Easy!

One of the biggest mistakes people make when trying to eat healthier is they believe all calories are made equal.  They definitely are not! 100 calories of protein will affect you completely different from 100 calories of sugar.  So when you are cutting calories you want to make sure you are cutting the right ones!  Another common belief is that all “diet” and “lite” foods are healthy choices. Many “diet” foods are full of chemicals that have no nutrition value whatsoever.  Now this is not to say that all “lite” foods are bad but instead of looking at the front of the box or can lets take it to the side and read the label instead!

Calories are units of energy made up of FAT, PROTEIN, and CARBS (sugar and fiber).  Carbs and Protein each have 4 calories/gram and fat has 9 calories/gram.

Healthy Eating

Fat is NOT a four letter word when it comes to nutritious and healthy eating.  There are however 4 different types of fat and your body uses these types differently.  For example, good fats are Monounsaturated and Polyunsaturated fats. These are usually found in animals, nuts, and avocados.  These fats actually decrease your “bad” cholesterol and increase the good cholesterol in your blood stream. These fats are VERY important in many functions in your body.  You should try to minimize Saturated fats, also found naturally in animal products, and avoid all together trans-fats, also known as hydrogenated fats which are found in foods that have been processed. Trans fats add shelf life and smoother texture to products. These two fats increase the bad cholesterol and decrease the good cholesterol in your body. A diet high in these bad fats is correlated to obesity.  Even the good fats should be eaten in moderation in relation to your  total calorie intake per day and  so you should consume these based on the recommended Daily allowance (RDA), you can find these here.

Protein is found in animal and soy products and can also be found in nuts and legumes. You need protein, especially when trying to get into shape, to help support many bodily functions including muscle repair. Because it takes a lot for the body to breakdown protein, it keeps you fuller longer.  This is very important in the mornings to get your metabolism going, which is why eggs and greek yogurt are  great options for breakfast!

Fiber is a complex carbohydrate and is very important in your body’s digestion processes.  You can find it in whole grains, legumes, and most green veggies.  It also keeps you fuller longer which is what you want to aim for.  Be sure not too eat a crazy excess of fiber as it can be harmful to your body’s digestion, I recommend looking up your RDA at dietaryguidlines.gov.

Sugar is found in fruits, veggies, refined sugar, honey, whole grains, nuts and the list goes on.  Carbs are necessary for your body to function! In fact they are a main source of energy for your body.  Once again all carbs are not created equal. Simple sugars, high-fructose corn syrup, refined sugar, and honey are processed and stored by the body quickly and provide little long-lasting benefits.  These are what we call “empty calories”, your body really doesn’t benefit from them the way it would from a piece of fruit or whole wheat toast with peanut butter. When exercising it is important to eat carbs before your workout to give you the energy to power through, so please don’t restrict all carbs, Simply choose good carbs over the bad!

With these 4 key points to look for on the label, you can now go to the grocery store fully confident you are making healthy food choices that are good for you and your family! Plus you will look über smart and health conscious standing in the aisle looking at the labels.

Enjoy your weekend!

-Amy