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.

Before the Store

• Keep a running grocery list in your kitchen and make sure to write down things as you run out of them. This will ensure you don’t leave anything off your list.
• Keep an eye out for coupons and store specials for items that you can incorporate into your meals.
• Plan your meals for the upcoming week and write any of the items you don’t have down on your list.
• Before you leave, eat a snack. Shopping for food on an empty stomach is a surefire way to end up with items you wouldn’t normally buy.

At the Store

• Don’t be scared to try new brands. Generics are cheaper and often contain the same ingredients.
• Try to stick to the perimeters. Generally, the healthiest and freshest foods are around the edges, with all of the processed foods in the middle. The less you buy from the middle, the better!
• These days, many grocery stores have dietitians on staff! If so, look for the “dietitian recommended” foods. Have a question? Track them down; they’ll be more than happy to help.
• Organic isn’t always necessary. Avocados, bananas, onions, asparagus watermelon and kiwi generally have lower levels of pesticides, meaning regular is just fine.
• Try not to deviate from your shopping list. By sticking to it, you’ll be sure not to impulsively spend more money on food that you don’t really need.

What are your favorite tips and tricks for grocery shopping?

Assistance Provided by Tori Thompson

• 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

You, like countless of others, may have tried more “natural” remedies to lull yourself to sleep, such as drinking warm milk or tea before bed, or filling your bedroom with the scent of lavender, which is said to aid sleep. However, there may be a new contender in helping you slip into a peaceful slumber: tart cherry juice.

A study at Northumbria University has shown that drinking two servings of tart cherry juice improves sleep behaviors. Individuals drank the juice when they first woke up and before they went to bed for a week and had their sleep habits tracked. Those same individuals did the same experiment with a non-cherry juice drink, and compared results. Turns out drinking the juice help them sleep longer during the night, decreased their daytime napping, and increased their sleep efficiency.

Researchers accredit this to the high amounts of melatonin in tart cherries. You’ve probably heard of melatonin before- it’s the powerful hormone that plays a major role in sleep cycle regulation. The level of melatonin in the cherry juice is relatively high, which would explain the improved level of sleep.

This is good news for those who suffer from sleeping disorders, or even those who go through periods where they just can’t seem to get a good night’s sleep. Drinking tart cherry juice is not only more affordable than medication, but it also reduces the risk of dependency. While more research will need to be done before using them as a sole treatment for disorders, it is definitely an option worth trying!

I love adding frozen tart cherries to a smoothie with a chocolate grass-fed whey protein powder and 1% organic milk. It’s my Chocolate Covered Cherry Smoothie and delicious. For more information about the health benefits of tart cherries visit www.ChooseCherries.com.

Assistance Provided by Tori Thompson

Researchers at Oregon Health & Science University discovered a link between those who consume diets high in trans fat and brain health. The tests showed that people who ate more trans fat were more likely to have brain shrinkage, and they scored lower on tests dealing with thinking and memory. This result was compared to people who ate a diet low in trans fats and high in vitamins.

This study analyzed nutrients in the blood to assess the effects of diet on the brain. Those who had more vitamin B, C, D, and E in their blood were shown to do better on memory and thinking tests, as opposed to those with more trans fat in their blood.

Brain shrinkage is common in Alzheimer’s, which affects approximately 5.4 Americans. While scientist shave not figured out just what exactly causes Alzheimer’s, this and other research suggests that eating a healthy diet which is high in fruits and vegetables may protect the brain and make it work better.

Trans fat can be found in processed foods such as margarine, cakes and other baked goods, as well as in fried foods. While grocery shopping, check the label for trans fat or “partially hydrogenated oil” in the ingredients. While it is probably impossible to totally eliminate trans fat from your diet, aim for consuming them as little as possible to ensure you live a healthier life.

Assistance Provided by Tori Thompson

With a little time management and taking some time for you, there’s no reason this holiday season can’t be a breeze.

1. Make a To-Do List

When things seem overwhelming, make a list. Visualizing and organizing all of your tasks will help you see exactly what you have to do. You can then figure out a plan of action. Then, each time you complete one, cross it off! Once you your list diminish you will feel much better.

2. Workout

Working out is known to produce endorphins, which make us feel happy and relaxed. Aerobic exercise or weightlifting for at least 20 minutes a day will not only keep you feeling less stressed, but also keep you from packing on the winter weight. Pilates and yoga are also great ways to stay fit and keep you feeling calm. Don’t have membership to a gym, or feel like you don’t have enough time to workout? There are plenty of at-home exercises that you can do throughout the day wherever you are.

3.  Allow 15 Minutes of Me Time

Even if you’re on the run all day and want nothing more to crash as soon as you get home, resist. Take 15 minutes to sit down and relax. You can read a book or a magazine to help take your mind off the day. Even better, taking a relaxing bath or practicing mediation are great ways to unwind after a rough day. Allowing time for yourself is important to keeping you from feeling overwhelmed.

4. Just Breathe

The next time you’re waiting in line, dealing with screaming kids, or having problems with an annoying coworker, just stop and take a minute to collect yourself. Inhale, count backwards from ten, and smile. Keeping a positive attitude will make any situation better. Just remind yourself that the situation will pass and you can overcome anything.

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