Archive | Healthy Foods

How to Read Food Labels

If you are concerned about your nutrition it is critical that you read the labels on all the food you buy in order to know clearly and accurately just what is in each of those foods, and how much of each of these ingredients.

Reading food labels is the most effective way of determining the right kind of food you should be buying in the supermarket. It lets you make sensible food selections. Through the “Nutrition Facts” section on the packaging in the grocery, you should be able to identify the number of serving sizes provided in that product.

In addition, with food labels, you can clearly understand the amount and kinds of nutrients that are provided in the item. Usually, it contains the information on saturated fat, sodium, total fat, fiber, and cholesterol amount “per serving.”

However, understanding and reading these food labels can at times be very confusing.

To further have a clear and more comprehensive understanding of the items stated in the food label, here is a list of things that you need to know:

1. Serving size

This is the primary item you will see in a food label.

The amount of servings stated in the food label refers to the quantity of food people usually consume. However, this does not necessarily mean that it reflects your very own amount of food intake.

2. Nutrients

This refers to the list of available nutrients in a particular item. It is also where the nutritional claims of the product based on the recommended daily dietary allowance are stated. Usually, the nutritional amounts are based on both the 2,500-calorie diets and the 2,000 recommended dietary allowances.

In order to understand the numeric value of each item, you should know that the “% daily value” that the food label indicates is actually based on how a particular food corresponds to the recommended daily dietary allowance for a 2,000 calorie.

3. Ingredients

This refers to the list of the ingredients that were used in manufacturing the product. The listing is usually arranged from the main ingredients that have the greater amount by weight down to the smallest quantity. That is, the actual quantity of the food includes the biggest quantity of the main ingredient or the first item and the minimum amount of the very last ingredient.

4. Label claim

This refers to the kinds of nutritional claims that may appear on a particular food item. For example, if an item says it is sodium-free, it has less than 5 milligrams per serving or a low fat item actually contains 3 grams of fat or less.

Agreed, reading food labels can be very tedious and confusing but once you understand what the food label is listing, it makes it easier for you to watch your diet because you can control the amount of food that you eat.

Posted in Healthy FoodsComments (0)

Understanding Metabolism


This is possibly the most frequently used word in the weight loss – and weight gain – vocabulary.

Every day people are talking about – or writing about – their struggles or their triumphs over the holiday bulge in terms of whether their metabolism is working, or not.

Indeed some medical people refer to metabolism in trying to explain why starvation and water-loss diets are not scientifically or medically responsible; because these diets do not influence or take into account metabolism – there is that word again!.

As a result of the widespread usage that this term seems to enjoy in our world, you would possibly assume that people understand just what ‘metabolism’ refers to, and that they have some basic information when it comes to how to speed up their metabolism.

However, you will find that your assumption is wrong.

Unfortunately many people really do not understand the concept of metabolism and metabolic change but this is hardly their fault.

There is so much information floating around out there, much of it over the Net or through a “friend of a friend who has a personal trainer”, that it is easy to see that there can be some confusion and some conflicting messages.

As a result of this widespread use of the term ‘metabolism’ many people mistake their own weight loss or weight gain episodes as a matter of metabolic change. Sometimes this is true, and sometimes it is not.

There are certain scientific ways to increase the rate of metabolic change, and thus enable the body to burn more calories.

Eating certain foods more frequently is one way to do this. Yet another way to visibly lose weight – at least on a temporary level – is to sit in a steam room for a few hours.

The first of these, that is eating the right foods, is a real, proven weight loss method through increased metabolic change, the second method – sitting in the steam room – is temporary because the lost weight is merely water, and will return quickly once you begin your water intake again.

The point to remember here is that some people mistake their own weight loss attempts as being related to metabolic change; and, as you can see with the steam room example that is not always the case.

Another major reason that people do not have clear, consistent information about metabolism is because, unfortunately, some food and supplement producing companies really do not want you to understand the true facts.

They are trying to get you to believe that a consistently buying “low fat” food is going to somehow speed up your metabolism.

It is true that some low fat foods can play a significant part in an overall eating program that is designed to speed up metabolism, but just eating foods where the packaging that highlights “low fat” will not do anything.

It is even possible that many people actually gain weight when they eat too many “low fat” products. Many of these products are heavily loaded with calories from carbohydrates or proteins which must be burned off or they turn into body fat.

Every year, millions of people attempt to retake control over their health and the shape of their body and each year millions of people feel that they have “failed” because no matter how hard they have tried, they find themselves unable to speed up their metabolism.

It is argued that the medical and nutritional sector as a whole has simply not provided people with the information that they need to know in order to speed up their metabolism. Considering the size of the nutritional field and the fact that so much of it is influenced by commercial enterprises trying to make profits you can see why there is a lack of clear, consistent, and helpful information flowing out to people like us.

Posted in Healthy Foods, Healthy LifestyleComments (0)

Do I need to change what I eat?

If your answer to any of the following questions is “Yes”, you may need improve your nutrition. You should discuss with your doctor how best to do this.

• has your doctor discussed with you about an existing medical problem or a risk factor which could lead to one, such as high blood pressure or high cholesterol?

• has your doctor suggested to you that this condition could be improved by better nutrition?

• do you have a history of diabetes, cancer, heart disease or osteoporosis in your family?

• are you currently overweight?

• do you have questions about whether the kinds of food you are currently eating are appropriate?

• are you unsure whether you should be taking vitamins?

• do you think that it would benefit you to see a registered dietitian, a member of the health care team who specializes in nutrition counseling?
Will it be hard to change my eating habits?
It will probably not be easy to change your eating habits but the good thing is that even very small changes can make considerable improvements in your health.. The critical thing is to keep choosing healthy foods and to stay in touch with your doctor, and your dietitian if you have one, so they can monitor how your progress and advise you as you progress.

Here are some suggestions that can help you improve your eating habits:

• identify the strengths and weaknesses in your current diet.

– do you eat at least four 1/2 cups of fruits and vegetables every day?
– do you get enough calcium?
– do you eat whole-grain, high-fiber foods regularly?

If so, you’re on the right track. keep it up. If you are not, add more of these foods to your daily diet.

• keep a diary of your food intake by writing down what you eat and drink every day. This record will help you see if you need to eat more from any food groups (such as fruits, vegetables or dairy products) or if you need to eat less of a food group (such as processed or high-fat foods).

• if you haven’t already done so, consider asking for help from a dietitian, especially if you have a medical condition that requires you to follow a special diet.

Posted in Healthy FoodsComments (0)

     Vision Without Glasses

Total Wellness Cleanse

The Online Self Improvement and Self Help Encyclopedia