While food labels might look complicated to those who have never used them, they are in fact extremely simple once you know what to look for. Here’s a simple breakdown of what you should be looking for:

Serving Size:

The serving size is always at the top of the label. It is very important to see just how much a serving is, as many people eat three times the suggested serving without even realizing it. The servings per container are also useful in knowing just how many servings are in the package. In the above label, a serving size is a cup, and you would consume two cups if you ate the whole thing. Once you know how much a serving is, you can then look at the rest of the label.

Calories:

Calories determine how much energy you will gain from eating whatever the food is. Low calories don’t necessarily mean the food is healthy, same as high calories don’t mean it’s necessarily bad for you. It’s important to look at the rest of the information to determine how nutritious it is.

Fat, Cholesterol, and Sodium

Generally, lower is better for these.  Saturated and Trans fat are the bad fats, so the lower the better. Trans fat is especially bad for you, so try to stay away from these completely. Cholesterol is a major factor in heart disease, so too much is a bad thing. Also, Americans consume way too much sodium, so finding foods lower in sodium is key.

Fiber

An important key in eating healthy is fiber. Foods rich in fiber keep you feeling fuller longer, which means you’ll eat less and still feel satisfied. Fiber can also play a role in regulating digestion.

Ingredients:

It’s also a good idea to check the ingredients to see what exactly you’re putting into your body. Beware of foods that contain processed ingredients. A general rule of thumb is the simpler the ingredients, the better.

Understanding these will help you make healthier decisions when it comes to deciding what foods to eat. While these aren’t the only items on the food label, they are a good start to understanding just what it is you should be eating.

Do you read all of your food labels?

Assistance Provided by Tori Thompson

There are many different stories of how black-eyed peas came to symbolize good luck. One story is that during the Civil War, one southern town was under attack and ran out of food. Luckily, black-eyed peas were soon discovered, and were thereafter considered lucky. Now it is a huge southern tradition to incorporate black-eyed peas into their New Years meal.

Black-eyed peas are considered legumes, and can therefore be substituted for meat due to their high protein content. A half-cup equals approximately 70 calories, and is therefore a low calorie option.  They are also high in soluble fiber, which may help reduce the risk of heart disease, as well as improve blood sugar levels. Potassium is also found in black-eyed peas, which is an important mineral to the function of muscle function.

They are also extremely versatile, and can be used in a variety of ways. They can be added in salads and dips, eaten by themselves, or as a side with ham or other meats. Below is a quick and easy recipe that your family will love, and will bring good luck for 2012.

Texas Caviar

• ½ onion, chopped
• 2 medium tomatoes, chopped, drained
• ½ cup fresh cilantro, chopped
• 1 green pepper, chopped
• 2 cloves garlic, minced
• 4 green onions, chopped
• 2 cans (14 oz. each) black eyed peas, drained
• 1 can (14 oz.) hominy, drained
• 1 bottle (8 oz.) Italian dressing
• 1 fresh jalapeno pepper, chopped

Combine all ingredients and chill. Serve with chips.

Assistance Provided by Tori Thompson

Here are 10 Fun Ways to Keep Your Family Fit!

1. Take your kids to the supermarket: Next time you are cruising the produce aisle have your kids choose an interesting fruit or vegetable they’d like to try.  Being a part of the food shopping expedition can be both educational and empowering for your youngins’.

2. Let your kids take on the role of assistant chefs: Studies show that when kids are actively involved in food prep and cooking at a young age, they are more likely to try new foods and take an interest in eating well.  Have them help you by washing foods, stirring ingredients, or chopping veggies if they’re old enough.

3. Create-Your-Own Special Snacks: Have everyone create their own family-fun-style smoothies, pizzas, trail mix or oatmeal bowls using a variety of healthy and yummy ingredients.  One of my favorites is to add spinach to a fruit smoothie.  Call it a BananaBerry Blast and add baby spinach. The spinach gets so small they won’t even taste it. I’m not a believer of being sneaky in the kitchen and tricking your kids.

4. Go to the local track: Paying for gym memberships for an entire family can be expensive.  Instead, plan weekly meet-ups at the local track and run laps.  Add a little friendly competition by creating “mini-Olympics” relay races!

5. Find a trail: Disconnect cell phones and reconnect with family and nature by finding local walking trails in the area.  It can be the perfect time to get fresh air, enjoy the scenery, and catch up on each others’ day. Check out www.TrailLink.com to find trails near you.

6. Play the game: Instead of yelling at your kids for playing sedentary video games all day, make it a family affair!  After dinner, plug in the Nintendo Wii and play active games like Dance Dance Revolution, Kickboxing or Tennis!  You’ll burn even more calories from laughing so hard.

7. Family Fun Run (or walk): Build character and fitness by signing up for a Family Fun Run.  Together, you’ll raise money for a good cause and get a great workout to boot.  The shared memory of crossing the finish line as a family and working as a team to help your community will be the best feeling of all!

8. Plan Fam-Fit vacations or day trips:  Head to a nearby mountain for a day of skiing, go for long bike rides, or go apple picking at a local farm.  Combine these heart-pumping outings with a healthy picnic lunch to optimize the experience.

9. Taste Test Challenge: Each week, have every member of your family write down one or two nutritious foods they’d like to try and place into a hat.  Each week, draw a food selection from the hat and incorporate the ingredient into a crowd-pleasing recipe!  Not only will this make healthy foods fun but it may also inspire the picky eaters in your family to be more experimental!  Some ideas: quinoa, edamame, tofu, and avocado!

10. Plant a garden together: Become a green-thumbed family by planting fresh fruits, vegetables and herbs!  The family will get a great workout cultivating the garden.  There’s always something special about healthy, organic food grown straight from your backyard that makes it taste extra delicious.

Article written by Mitzi Dulan, reprinted courtesy of 435 South magazine.

• Omega 3 Fatty Acids
• Dietary Fiber
• Protein
• Potassium
• Iron
• Magnesium
• Calcium

While the health benefits are obvious, some research is suggesting that with regular consumption, chia seeds can reduce blood pressure, control blood sugar, as well as aid in weight loss.  Some claim that it even increases energy and will give you a better complexion. Either way, these seeds are extremely versatile and can be used in numerous ways; you will have no trouble finding ways to incorporate them into your daily diet. They can be ground and used in baking of breads and biscuits. If soaked in water, the seeds become gelatinous and can be used in porridges and puddings. However, the most common way of eating chia seeds is consuming the raw seed as a whole.  The seeds don’t have an overwhelming taste, and will mostly enhance the texture of your foods without altering taste. Chia seeds can be sprinkled on oatmeal or cereal, or added in smoothies or stir-fries. The opportunities are endless, but there is no question chia seeds will give your food an extra kick of nutrients.

In Mexico, chia seeds are added to water or fruit juice for a refreshing drink. Here’s an easy recipe to try incorporating into your everyday life.

Chia Water

½ cup lime juice

1 cup sugar

10 cups water

½ cup Chia Seeds

Directions:

Pour lime juice and sugar into the water and stir until sugar dissolves. Add chia seeds. Shake or stir vigorously, then serve.

Have you tried chia seeds yet?

Research assistance provided by Tori Thompson

1. Have a battle plan. If you are shopping for holiday gifts, start early in the month, look for sales, and stick to your budget. Wrap a few gifts each night, so you don’t have to stay up late wrapping everything the night before the holiday.
2. For holiday cooking, write out the menu and list every ingredient so you don’t forget anything while food shopping. Bake cookies or other dishes ahead and freeze them, when possible. Dig out the serving dishes you may use only during this season, and make sure you have serving utensils for every dish.
3. Don’t skip breakfast. Make it special by trying something different: French toast made with Challah or panetonne (Italian sweet bread) served with real maple syrup, or whole-grain waffles with blueberries and a side of scrambled eggs. No time? For a warm, delicious and vitamin-rich morning drink, mix a cup of steamed low-fat or fat-free milk with a packet of Nestlé’s Carnation Breakfast Essentials powder and add a half-teaspoon of ground ginger and ground cinnamon. (You can find variations on this recipe at www.carnationbreakfastessentials.com )*
4. Share the load. Let the children help with cleaning and join in the fun of decorating. Make a chart of every chore that needs doing, and let each child pick one or two. Stick stars on the chart when the job is done, and be generous with praise and encouragement. Play holiday music to get everyone in the mood.
5. Get enough sleep. It’s important, in all the excitement of the season, for everyone to have a good night’s rest. Try to stick to bedtime routines – even if you hear the sound of reindeer on the roof!

If you have ideas for staying stress-free through the holidays, please send them along! I hope you and your family enjoy the warmth and good cheer of the season. Happy holidays, everyone!

*Disclosure: Nestle is a client of mine.

The holidays are indeed special, but your waistline doesn’t have to expand in order to enjoy this time of year.  The good news is you can still spend quality time with the fam and have some special holiday indulgences, without finding your bigger self come 2012.

This year, decide to make a lasting change with me in how you approach holiday eating, drinking and exercise so that, from now on, you can celebrate both the holidays and yourself!

Let’s start by debunking the 5 most common holiday weight gain myths:

Myth #1: Weight gain is as inevitable as champagne toasts over the holidays.

Do you take a “vacation” from your usual diet during this time of the year?  Do you assume that gaining 4 or 5 pounds is normal, and feast recklessly on everything in sight? Well, guess what? Most Americans only gain 1-2 lbs during the holidays.  But don’t use this as an excuse to go overboard.  Gaining those extra pounds year after year can add up quickly–making it difficult to fit into your favorite pair of skinny jeans.

Celebrate Change:

-Living lean is a life-style choice that should span the year!  Consistent good habits are the key to consistent weight.

-Eat all your favorite foods, but in moderation.  Have a smaller slice of cake, along with some healthy fruit.

-Eat slowly and stop when you feel satisfied!

-Alcoholic drinks should be limited to prevent overindulgence. Create a plan and stick to it to keep these extra calories in check.

Myth #2: Saving my calories for the big feast will keep my waistline slim and trim.

Do you have a pre-holiday crash diet “cleanse,” or skip meals before a big holiday party so you can eat without guilt?  You’re only setting yourself up for defeat!  You’ll end up starving by the time the main meal comes, and overindulge!   This roller coaster style of eating will eventually lead to further ups and downs in your eating patterns throughout the year, leading to weight gain.

Celebrate Change:

-Eat sensibly throughout the year, especially pre-holiday party, and you won’t feel the need to binge.

-Eat smaller portions in order to feel satisfied without feeling bloated.

-Eat a healthy snack with some protein before you arrive to the party such as ½ ham sandwich on sandwich thin or Greek yogurt.

-Many holiday parties offer fruits and vegetables so load up.

-Allow yourself to enjoy a small plate of your favorite holiday treat.  It’s a special-time-of-year treat, so enjoy it…without the guilt!

Myth #3: My family won’t enjoy a “trimmed-down” holiday menu.

We’ve been conditioned to believe that more is better when it comes to entertaining,

this certainly applies to the holidays. Make your choices based not on quantity but on

quality to encourage you and your guests to live healthy, without sacrificing flavor or

enjoyment.

Celebrate Change:

-Make lower calorie versions of family favorites.  Our secret!

-Buy lean cuts of meat for you and your guests such as lean ham or turkey.

-Bake, sauté, grill or broil rather than fry.

-Buy low-fat options for yogurt, milk, and cream cheese for your recipes.

-Offer fiber-filled and nutrient-rich whole grains over white.

-Offer at least one healthy dessert alternative like a berry crumble, and cut the desserts into smaller portions.

Myth #4: I’ll feel better if I forego my morning workout to spend time with family instead.

Don’t use the holidays and time with family as an excuse to become a couch potato.  There are always fun alternatives to the usual exercise routine that can become a family affair.

Celebrate Change:

-Take a walk with family/friends before and/or after the big meal.  Walk at a pace that

works for everyone.

-Start up a touch football game in the backyard.

-Put on some holiday music and start dancing!

-Wake up early to sneak in an AM sweat session before the holiday events.

-Watch some football on TV and do crunches during commercials.

Myth #5: The holidays are all about the FOOD!

It’s easy to get caught up in the idea that a holiday just isn’t complete without an abundance of food on hand! Make the change to think differently about the role of food in your celebrations.  Don’t make food the centerpiece of the festivities but rather an enjoyable adjunct to them. Put family and friends at the center of your holiday…not the feast!

Celebrate Change:

-Avoid the desire to have food on hand 24/7, before and after dinner. You and your family will only fill up on these tempting snacks without realizing the calories racking up.

-Switch the focus from food to games/music/activities!  People who are busy doing, aren’t mindlessly eating. Break out the deck of cards, start a game of charades, or spend time laughing about your favorite holiday memories!

Wishing all of you a Happy and Healthy Holiday Season!

Reprinted courtesy of 435 South magazine

You may have heard of bisphenol A (BPA), a chemical that has been studied and found linked to adverse health effects. The compound prevents rust and keeps food fresh, and therefore has been be used in canned food, water bottles, and even baby bottles. Lately, a concern has been raised about the amount contained in canned foods and the possible risk associated with consuming these frequently.

Harvard researchers compared volunteers who ate either freshly made soups or canned soup for five days. While those who ate fresh soups retained only small amounts of BPA, those who ate a serving of soup from a can increased the BPA in their body 20-fold. This magnitude of this research has raised numerous health questions, but more research is being done to look at the health impacts.

In order to keep yourself and families safe, try to limit your intake of canned foods and drinks.  While consuming food from a can every now and then is fine, eating from cans once a day for an extended period of time could possibly lead to health issues. Some companies already exclude using BPA in their canning, and can be found on the label.

Aim to eat fresh foods and try to make your own soups from scratch.

Assistance Provided by Tori Thompson

1. The North Face Stow-n-Go Sports Bra. This sports bra makes it easy to hold on to keys or cards without carrying a purse or exercise bag. Not only will it give great support, but it also has a double layer pocket in the front panel for essentials. Available at TheNorthFace.com for $35.00.

2. Vitamix Blender. If you want to give the Porsche of blenders, this is the one to buy! The Vitamix is a high-quality blender that mixes up nutritious smoothies, soups, or sauces. My daughter even puts a Granny Smith apple in her smoothies and it blends with ease. I tell my clients this blender is an investment to your health. Check it out at Vitamix.com for $449.00.

3. Natural Body Gift Certificate. We can all use a little stress buster and who doesn’t love to have some “me” time at the spa. Whether it is a microdermabrasion facial, massage, mani or pedi nothing shows how much you care like giving someone you love the pampering she deserves. For an amazing spa experience try Natural Body Spa and Shop at One Nineteen.

4. Pedometer. Ever wonder how many steps you actually take in a day? With a pedometer, you won’t anymore! Aid your loved ones in reaching a goal of 10,000 steps a day by giving them a way to keep track of their daily steps. Buy a good pedometer like the Omron HJ-112 on Amazon.com for $20.99.

5. Lucy Perfect Core Exercise Pant. The name says it all…these are the perfect pant and my absolute favorite! The extremely comfortable pant compresses in just the right spots easily transitions from working out to running errands and taking the kids to activities. I suggest going up 1 size from normal. They are a bit pricey at $98 but worth it because the lucky person who receives this pant will never want to take them off.

6. Athletic Shoes. For a step in the right direction, a new pair of shoes may be just what your loved one needs to move more in 2012.  Go to Elite Feet in Hawthorne Plaza for a knowledgeable staff to help you pick out the right shoe for your loved one.

7. Lululemon Gift Certificate. It’s important to feel good about yourself while working out, and looking the part certainly helps! Lululemon makes fun, stylish workout clothes for yoga, running, and working out. They have a variety of pieces from pants to jackets that will get your loved one excited to work out. Visit lululemon in One Nineteen.

8. Trader Joe’s Gift Certificate. Encourage the people you love to eat healthy by giving them a gift certificate to this grocery store. They have a large selection or organic foods and other great finds that will make it easier to make smart shopping choices. Located at One Nineteen. If you want to give a tasty bottle of wine for a good price, go to the Ward Parkway Trader Joe’s location.

9. Nike Tempo Running Shorts. These are my favorite workout shorts. Not only are they extremely comfortable but they also come in a variety of fun colors and patterns. Visit Dick’s Sporting Goods or Nike Outlet at the Legends.

10. Mitzi Dulan’s Boot Camp for Women Gift Certificate. Give 4 weeks of fun, inspiring workouts to your wife, girlfriend, mom, sister, daughter or friend. This gift can transform their life! The healthy jumpstart to 2012 with yours truly is good for all fitness levels. Not only will they get 12 workouts, but they will also receive a nutrition seminar, motivational training and support. The 4-Week Boot Camp costs $219.00; for more information visit MitziDulansBootCamp.com.

11. P90X2. Millions of people have worked out to P90X and now the follow-up to Tony Horton’s hugely popular DVD series, P90X2, is available for pre-order to ship in time for the holidays. Check it out at BeachBody.com for $119.85.

12. Biggest Loser Kitchen Scale. Portion control is a huge factor of eating healthy. This scale not only weighs food, but it also has a built in memory for over 1,400 foods. In addition, you can enter up to 50 new foods and recipes. It is $59.99 at Macys.com.

Happy Shopping!

Mitzi’s Favorite Websites for Healthy Gift Ideas

Amazon.com

Lucy.com

Lululemon.com

TheNorthFace.com

BeachBody.com

MitziDulansBootCamp.com

CrateandBarrel.com

Macys.com

Nike.com

Reprinted courtesy of 435 South magazine

Turkey

The bird is famous for this holiday, and rightfully so; turkey itself is relatively low in calories and fat. Depending on how you cook it, what you eat with it and whether you eat the skin. Turkey can be a relatively healthy and filling option. Avoid deep-fried and stick with baked turkey.

Vegetables

Eat your sweet potatoes and enjoy the natural sweetness of the vegetable. If you add butter, cut the amount in half.

It’s okay to enjoy some green bean casserole, too. Aim to eat one scoop and skip the seconds. It’s the only day every year that I have it but always reminds me of great Thanksgiving family memories with my mother.

Desserts

If you’re like me, then the desserts portion is your favorite part of the meal. Pumpkin pie, pecan pie, sweet potato pie… yummy! It is fine to enjoy your favorite but eat a smaller portion such as cutting yourself a smaller piece of pie. You really enjoy the first bites the most anyway. This year, I will be making a sweet potato pie that is so amazing. I will try to remember to share a photo on Facebook!

Drinks

Be aware of what you’re sipping on all day. Don’t waste your calories on sugary soft drinks. If your in-laws are driving you to drink, try to limit to 1-2 glasses of wine.

I hope you take the time to enjoy and be present with your family. Turn off the cell phone!

Wishing you all a very Happy Thanksgiving!

1. Let each child fill a small carry-on or backpack with favorite toys, crayons and paper, puzzles, games. Pack a small surprise toy for each child in your own carry-on to pull out if a diversion is needed. Don’t forget important items like a special blanket or teddy bear.
2. Bring along a bag of trail mix for the children to nibble on. If traveling by air, you can’t carry bottled water through check-in, but you can bring an empty water bottle along and fill it inside the gate.
3. Plan to give everyone a good breakfast, either before you start out, or while on the road. If you’re time-crunched, some fresh fruit and whole-grained cereal is an option, or Carnation^® Breakfast Essentials^TM in ready-to-drink bottles are handy for the car or on the train. They’re delicious and nutritious, with 21 vitamins and minerals, twice the calcium of a 6oz cup of yogurt and a hefty 14 grams of protein! When you arrive at your destination, pick up a few bottles to have available in the hotel for those busy days.
4. Pack a change of clothing for each child, just in case of spills or other surprises on the road. That way, the kids can arrive at Grandma’s looking fresh!
5. Make it all a great adventure, even if your flight is delayed or you take a wrong turn. Make it fun – kids take their cues from their parents, so relax, don’t stress and laugh!

What are you planning to do to make turkey day special for your family?  Have a wonderful Thanksgiving, wherever you celebrate it!

Disclosure: Nestle is a client of mine.