What’s In It?!! 8 Grocery Label Decoding Tips

March already?!!! Which means spring is here…and it’s National Nutrition Month, so what better time to highlight a few simple secrets that can give you a wealth of information and help you make smart food choices.

Label reading can be one of your most simple yet powerful tools. You actually might be shocked at what you find. Numbers and wording can often be misleading, saying what the food industry or manufacturers want you to believe. Here are a few things you especially want to examine:

  • Pronounce ingredient list. If you are struggling to say the words, it’s quite likely it’s a highly processed food item with lots of additives and/or preservatives. Your body doesn’t need chemicals, and they can be a source of inflammation, weight gain, hormone imbalances and more. Look for another option. Shorter lists and simple, real ingredients are usually better, cleaner choices.
  • Know sugar content. Remember, it has many other names in ingredient lists, so be sure to find all its sources. Then, calculate sugar content. In Total Carbohydrate section, you’ll notice it lists Sugars. Every 4 grams of sugar = 1 teaspoon. Example: 71 grams of sugars = 17 teaspoons of sugar (see Label 1.)  Check for another brand with lower sugars OR find another option.
  • Check Fiber content. Also under Total Carbohydrates for carby foods, look for and choose an item with at least 3 grams of fiber. The higher the number, the better. Low fiber?? Think again. Be sure to include plenty of these high fiber sources: beans, vegetables, fruit, grains, flax and chia seeds to get adequate daily fiber: 30-40grams. Most of us get only 10-15 grams.
  • Examine for “Trans Fats.” Labeling laws allow for less than .5 grams to be labeled as “trans-fat free,” so be sure to look for hydrogenated fats in the ingredient list. If it’s on the label, trans fats are present.
  • Go low sodium. Packaged foods usually have way too much. Choose items that use “sea salt” instead and have the lowest possible amounts. Limit items that start getting into the 400s+.
  • Note serving sizes. Beverages are famous for splitting a large can of tea or bottle of coffee into 2 or even 3 servings. If this is the case, adjust your actual serving size to fit label OR multiply numbers to fit the actual amount you consume. (see Label 2–contains 3 servings per can)
  • Consider calories. Although I’m not a calorie counter and rarely talk about calories, it is important to be aware of what is going into your body, as often we have no idea what really is in our food and what’s going into us. Check out some of the nutrition information/labels for the larger, fancy coffee drinks and restaurant entrees for a few surprises.
  • Look for non-GMO and Organic. This is especially important for corn, soy, dairy and wheat products.

Label 1

Label 2

 

 

 

 

 

 

 

Taste the Goodness

What are a few of my favorite natural sweeteners?

Glad you asked! Here’s a sneak peek into my pantry to give you just a taste of the sweet goodness just waiting for you as you go sugar-lite or sugar free.

Stevia— if you don’t like it, try another brand. Seriously. They taste that different. Here are a few that I switch back and forth between, depending on the use.
– KAL for coffee, baking (usually in combo with other sweeteners) and packets in my purse
– SweetLeaf works nicely too and is easier to find
– Liquid for some beverages: tea (depending on my mood), iced coffee, sparkling waters
(zero calories – won’t raise blood sugars)

Honey–baking and tea, especially if I’m in a “sweet tea” or splurging mood
– Choose a local variety if available for more immune boosting benefits
– Look for raw varieties that maintain important vitamins, minerals and antioxidants

Coconut Sugar–definitely for baking
– Similar to brown sugar with a hint of molasses
(low-glycemic)

Xylitol–baking (quite often with a combo of sweeteners), sometimes tea, gum & mints
– Can be substituted in a more 1:1 ratio in receipes, so it’s easier to convert fav recipes.
– Can cause slight GI upset for some, as the body adjusts to digesting its sugar alcohols
(very low-glycemic and virtually calorie free)

Erythritol–baking, gum & mints
– I haven’t played with this as much. But, it is usually even more tolerated than xylitol, as a sugar alcohol.

 

Oh Sweet Love!

February. It brings visions of romance and love, hearts and roses, sweet words, sweet songs, sweet chocolate and other of course, other delectable sweets!

As much as we love to indulge our sweet tooth for special days, parties, holidays, everyday deliciousness, fun and comfort, let’s take a closer look at its sweetness. We eat a lot of it. Check out these astounding quantities of the average amounts of sugar each of us typically eats every year in the U.S.:

– Kids under 12: 49 pounds – USDA Economic Research Service
– Adults: 142 pounds – US News and World Report 2005
– 61 pounds high fructose corn syrup – Forbes 2012
– 53 gallons of soft drinks
– Compare this to 8.3 pounds of broccoli and 25 pounds of greens

As good as it tastes, sugar has a whole list of not-so-sweet effects on the body all documented by research.  Linus Pauling, one of the top scientists of all time said, “If you give up only one food, it should be sugar.”  Professionally, I have to agree.  Of all the things we eat, sugar is pretty hard on our bodies.  Here are just a few of its effects:

– Contributes to weight gain and obesity
– Causes tooth decay
– Suppresses the immune system
– Depletes mineral levels (affecting bone health)
– Disrupts blood sugar and insulin levels, leading to diabetes and other chronic conditions
– Increases blood fats in the blood, which can damage blood vessels, raising the risk of heart disease
– Compromises digestive health
– Leads to hormonal imbalances
– Feeds cancer cells
– Has an addictive effect on the brain
– Disturbs taste buds and creates cravings

Neuroscientists have shown highly-processed sugary foods especially impact the brain. Here are just some of sugar’s effects on the brain:

– Blocks “fullness signals”, causing weight gain
– Can increase appetite and cravings, confusing brain appetite, digestion and storage signals
– Change brain chemistry in as little as 3 months of eating highly processed foods, sugars, salts and fats
– Can cause hyperactivity, anxiety, inability to concentrate and depression-like behaviors
– Impairs visual processing functions and memory
– Alters brain’s neurotransmitters that regulate mood, emotions, thinking and learning

Moms, dads, grandmas, grandpas and teachers, think how these effects on the brain might affect growing children. Then, consider this: The biggest concern with sugar specifically for kids’ growing bodies is excess weight.

– Raises their risk of a lifetime of weight struggles
– Prematurely increases the risk factors for chronic, adult diseases that are now being seen in children, such as Type 2 Diabetes, high blood pressure, high cholesterol, sleep apnea, and osteoporosis
– Develops malnutrition, as their bodies get loaded with empty calories instead of nutrients needed for growth and healthy development

So what do you do with a sweet tooth? Here’s how you can indulge innocently, and at the same time, pamper your body:

– Switch out and experiment with these natural sweeteners in beverages, recipes, meals, snacks and sweet treats:
Raw honey, Stevia, Fruit Puree, Dried fruit—dates, raisins, banana chips, figs, Coconut sugar, Pure maple syrup, Xylitol
– Read labels…and try new brands with lower sugar. Sugar comes in everything from ketchup to soups to salad dressings and is called by many names (fructose, cane juice, corn syrup, etc.)
– Choose foods that are nutrient dense, such as fruits, vegetables, whole grains, beans, nuts and seeds to fuel the body with real vitamins, minerals, antioxidants and plant nutrients
– Shoot for <10% of your total calories for the day from added sweeteners (about 5-9 teaspoons per day for adults and 3-4 teaspoons for kids)

Look for more sweet snacking ideas coming soon. Be sure to share the sweetness!

What do You SEE?

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vision - what do you SEEChecking in…how are you doing with your 2017 health goals? As we’re moving into the end of January, we’re hitting the point where resolution excitement begins to dwindle, motivation starts to wane, monotony (or boredom) starts to set in and the focus and clarity even start to fade.

Numbers motivate. At least for a short time. But let’s be real. Sometimes they’re just too hard to look at. Sometimes it feels waaaaay easier to be an ostrich with its head buried in the sand than to face the truth and reality (and sometimes the ugliness) of what’s really happening.

Numbers like these…

  • In 2012, approximately 50% of all adults (117 million), have one or more chronic health conditions; 25% of adults have two or more. –Prevention of Chronic Disease 2014
  • About 47% of adults have at least one major risk factor for heart disease or stroke: uncontrolled high blood pressure, uncontrolled high LDL cholesterol National Center for Health Statistics 2012
  • Less than 18% of adults consumed the recommended amount of fruit and <14% consumed the recommended amount of vegetables
    • Reversed, that means 82% do NOT eat recommended fruit servings
    • 85% do NOT eat recommended vegetable servings —2015 Behavioral Risk Factor Surveillance System Report, Center for Disease Control
  • Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis—are among the most common, costly and preventable of all health problems.” –National Center for Health Statistics, CDC, 2012
  • The numbers you see on the scale or on your lab results.

But there’s a MUCH better long-term motivator…and one we just can’t live without:

VISION.

Yes. It’s THAT important. You see, without a vision (or a dream or goal) discipline and motivation will be non-existent. Literally, without a vision, people tend to have no guidelines and even run in circles and direction-less, since they don’t know where or what they are really running towards.

Take just a few minutes and get a really clear vision of what “good health” will look like for you.

  • What is it you want?
  • What exactly will this look like?
  • What (different) clothing/styles will you be able to wear?
  • What kind of energy will you have?
  • What will your labs look like?
  • What symptoms will you be without?
  • What are some specifics you would like… in your muscle tone? endurance levels?

With each season of life, the vision may change and need to be updated. But, without knowing what exactly it is that you are working to achieve, there will be no guide to motivate you to make the better choices and keep you encouraged at your progress along the way. Most importantly, you want to be able to celebrate your success. And then even move on to a new vision (and goals).

So, get specific. What do your health goals and health vision look like for 2017?! Don’t forget to write them out. There’s something special that happens as you clarify and set your vision on paper (or on a screen) in words!!!

 

(And YES…this works for more than health goals!) 🙂

Veg Perspective

size shape texture of vegetablesThis. Changes. Everything.
Seriously.

Size, shape and texture can make ALL the difference. Here’s a perfect example. It makes veggies go down much better and also adds a lot of fun variety!

Slivers – shred veggies to top salads or even add to soups

Ribbons – peel or mandolin into very thin strips for a “fettuccine” vegetable, top with sauces as a pasta replacement or  layer into baked veggie dishes (think lasagne or enchiladas), stir fry, steam and use as a “bed” for chicken or fish

Spears – cut into wedges to use with your favorite dips, spreads or hummus, bake or even stir fry

Waves – slice into thin, thick or wavy circles or ovals to make a side veggie, grilled kabobs, dipping discs, soups and more

Spirals – great for angel hair replacement, Asian “noodle soups,” raw salad toppers or a artistic side dish

 

Be creative. The possibilities are endless!

How to Avoid Failure in Your New Year’s Resolutions

new years resolutions healthy eating losing weight2017 is here, bringing a fresh start and new beginnings. After all of the wonderful holiday parties, dinners and goodies, many are ready to think “diet.”

But, don’t you just hate diets?! I do too! Just the word brings dread, a grimace and a roll of the eyes! Die-ts are so….restrictive…and…imprisoning. The word alone sounds painful, and well, you can see the 3-letter word built right into it! Yet, it’s a quite popular way to lose weight, “get back on track” or “be healthier.” In fact, this year, according to the Statistic Brain Research Institute, it’s the TOP resolution of the year.

A new year comes and we “buck up,” thinking, “This time, this die-t is going to work.” You and I both know what happens. We make it for a few days, maybe few weeks, a month or two at most, and then we’re back to the same old, same old. Nothing really changed, except we feel like we failed, yet again…at another die-t! It simply keeps setting us up for failure. Forbes magazine reports on research in the Journal of Clinical Psychology that shows in fact only about 8-9% of people are successful in keeping their New Year’s resolutions.

Maybe what’s worse is “healthy” has gotten a bad rap, taking on an image that often makes us believe that healthy food is going to be entirely boring and tasteless, making us deprived and miserable. Without a shift and change in our perspective and thinking, we will continue doing and perceiving healthy as we always have and no lasting changes will be made. We’ll just continue experiencing the same results. This would a definition of insanity: doing the same thing over and over while expecting different results.

When we want real change, it must begin from within. True motivation begins with a new mindset. A timeless proverb says, “As we think, so we will become.” And it’s TRUE!

Beliefs → Thoughts → Habits → ultimately, our Future and Destiny

We must get a fresh taste and perspective on “healthy” (no pun intended), so we can get the results we really want.

SO, how about a new approach?! What if the diet-thing dies forever, and it transitions into a lifestyle? A regular part of life. A new habit.  A new way of living. A daily thing. A totally new beginning. The new normal.

When we get free to stop thinking and focusing on what we can’t have, we can start concentrating and looking at what our body actually needs for wellness, healing, prevention and our other health goals. Then, you get to enjoy the often very quick results and effects of a (re)nourished body, which helps to naturally push out the things that are more harmful to our bodies and even the foods that sabotage our health goals. A new lifestyle mindset and achievable goals and will set you up for success.

Stop and think for a few minutes:

What are your perceptions and perspectives on health?

What mindset is holding you back from giving up die-ting?

What belief(s) are hindering you from moving into choosing healthy as a daily lifestyle?

What belief(s) will keep you pressing forward into a lifestyle of health?

 

Now, how do your resolutions need tweaking?

Be sure to pass the perspective on to a friend!

End of 2016 Specials

Get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: joycb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: joy3eb

 

 

 

 

pricing effective through 12/31/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)

Sweet Holiday Bytes

…and Just. Like. That. We’re in the final countdown to Christmas (and Hanukkah) and very likely the busiest holiday travel, shopping  (and wrapping), cleaning, cooking, baking and eating week! Umm… where in the world did December go? If you’re like me, you might be feeling just a bit behind schedule, with many things still to tie up and wishfully finish on your lists.

SO grab a cup of your favorite drink, sit back beside the fire (real or e-fireplace), put your feet up, take a deep breath and refocus for your week ahead and add in a couple more of these ideas to make this a feel-good, meaningful, fun week…with a strong finish to 2016.

(Catch Trimming You this Holiday Season here if you missed Part 1.)

10- Stay hydrated. This will help keep hunger cues from being confused with thirst cues and will keep you feeling a bit more full and satisfied, not to mention sharper, more focused and energized throughout the holidays and parties.

11- Add to the party. If you can, take a “healthy version” dish or snack to contribute to the spread. Share the goodness and know you will have a good option to enjoy.

12- Hide the goodies. Yes, I know you know where they are, but still, out of sight or in the freezer does slow down the nibbles, compared to constantly seeing them out on the counter, in the cookie jar or candy bowl.

13- Design your own coffees. Peppermint mochas and eggnog lattes are loaded with sugar. Home coffee makers are coming out with brilliant, easy and affordable designs. Use flavored coffee beans, grinds or spice up your own. Add a natural sweetener of choice and froth an unsweetened milk alternative for a heavenly (and virtually no calorie) spa for your insides.

14- Slow down. The December calendar can easily be overloaded with programs, concerts, parties, shopping, traditions, time with family and friends and a host of other special events. You don’t have to get caught up in chaotic schedules. Choose the events that are most important. Simplify traditions. Be creative. Decorations can be just as beautiful and meals just as delicious simply done. Your friends and family will likely appreciate the reduced pressures too.

15- Enjoy the season. Sure. Go ahead and indulge in a piece of pumpkin pie, a couple gingerbread cookies or whatever your favorite goodies may be. Savor the memories, traditions and those special times with those you hold dear. Choose reasonable portions. Sit down and be “in the moment” with it, love every bite, and don’t feel guilty!

16- Celebrate your victories. Focus on the progress you do make in the season. Whether it’s maintaining a bit of an exercise routine, trying new recipes, reducing sweet beverages or avoiding the extra holiday pounds, congratulate yourself! Remember, every single step forward counts!

 

Wishing you and yours the Merriest Christmas, or maybe a Happy Hanukkah, as you celebrate the season of Light, Hope, Miracles, Peace, Love, Joy and Promises fulfilled.

 

Trimming You This Holiday Season

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It’s the Most Wonderful Time of the Year! Definitely one of my favorite seasons with the lights, the nostalgia, time with family and friends, warm fires, crisp, cool air, dreams of “White Christmases,” cozy fires, candles, (did I mention I love the lights?!), rich colors and of course, fabulous flavors! From mid-November through the first week of the January bowl games, it can be one big, on-going, holiday party! Within our extended family, we have 4 birthdays, in addition to Thanksgiving, at least 2 Christmases and that doesn’t even consider any of the other fun seasonal parties, get-togethers and shopping sprees with all my favorite seasonal flavors, coffees and the goodies that are more easily and abundantly available. SO, what do holidays look like when living a “lifestyle” of health? How can you survive the season without fluffing up and requiring a crash course  recovery come January 2nd? Here are the secrets I’ve learned to help you make this the most enjoyable, healthful December!

1- Start now. It doesn’t matter where we are in the season. Start today and start reaping the benefits. It’s not too late and sometimes tomorrow doesn’t seem to show up.

2- Be realistic. There’s no need to plan weight loss from November to December, just plan to maintain not gain.

3- Eat breakfast.  Skipping meals typically sets you up to fail later in the day, making you more hungry and more likely to make impulsive food choices and to fill up on the abundant holiday treats.  Plus, it’s a perfect time to fit in green smoothies to help balance out what choices come later in the day.

4- Stay active. The gym routine, walk or jog may be shortened, but some is still better than none. It’s the perfect time of year to enjoy a brisk walk, look at lights, try ice skating, or do a short, home workout.

5- Plan ahead. If you know you’re going to a party, balance the rest of your day’s eating accordingly…eat lighter and more plant-focused and nutrient-dense before the event. Limit yourself to a single trip through the food line or even have a snack, green smoothie, veggie plate or salad before you go, to reduce the party munchies.

6- Sip wisely. Lattes, hot chocolate, cider and party drinks are usually loaded with empty calories and little nutritional value.  This can easily lead to weight gain, especially when paired with all the other holiday goodies. Sweeten drinks with stevia or honey, choose sparkling waters and pick your favorite indulgent drinks in moderation.

7- Try new recipes. Look for simple recipes with endless possibilities on social media. Just a few simple modifications can tweak your favorites into more healthful delicious-ness, while experimenting with a few new ingredients can hook you on some new favorites!

8- Make and freeze ahead. It’s the perfect season to make a big pot of veggie or bean-based soups or meals and freeze for a quick, nourishing meal to serve in the time-crunches later in the month.

9- Be still. In the midst of the bustle, take a few minutes to just slow down and unwind.  The holidays can be very busy and stressful.  Light candles and decorative lights, listen to Christmas music and just “be” to clear your mind, think, refocus, relax and even ponder the real meaning of the season.

Wherever you may be and whatever the season of your life may be, choose to make this your best season yet! Marvel at the beauty, ponder the significance and savor the Goodness of the Season.

 

Watch for Part 2 with more tips next week …and be sure to pass the secrets on to a friend!

 

Black Friday – Cyber Monday Specials 2016

black-friday-cyber-monday

Thank you for sticking with us through transition seasons and for being devoted to pursuing a health reformation for you, your family…and ultimately, our nation! To say thanks, I’m opening up sales for you early… 60% off eBooks – discounted Nutrition Coaching sessions with some free gifts – and 10% off nutritional supplements (pharmaceutical grade) ordered at sessions.

So get a head start on making 2017 the Healthiest Year Yet for you, a friend or family member!

eBooks

3-part collection “How to Make Healthy Daily Doable and Delicious”:
$14 ($36 value)

Part 1-3:
$4.80 ($12 value)

Nutrition Coaching Sessions

Single Coaching Session- includes free eBook collection
$90 ($125 value) – coupon code: thankscb

Lifestyle Coaching Package – 3 sessions- includes free eBook collection
$235 ($305 value) – coupon code: thanks3LB

 

pricing effective through 11/29/16
coaching sessions based on individual rates (couples or groups slightly extra)
session rates must be prepaid and applicable for openings beginning Jan 9, 2017
(Some timing exceptions may apply. Contact us for questions.)