Nutrition is a crucial element to living a healthy life, but to this day, there is so much misinformation still out there – is coffee good or bad for you? What about chocolate? Red meat? Instead of relying on what different internet articles claim, reading product labels is a great habit to get into if you want to keep track of what you’re fueling your body with each day.
But how can you do it if you don’t have much time and you’re not sure what to look for? Below, we’ve rounded up 5 simple ways you can get started on this healthy habit of nutrition label reading.
Check the serving size
The most important element to get started in reading product labels is determining the serving size. Check at the top of the label to see how many servings the package of food contains. Sometimes, we inadvertently read the nutrition numbers on the rest of the label thinking that they don’t sound all that bad – however, the serving size may be quite small, and you need to multiply those numbers by 2 to get a more realistic view of what you’re consuming. For example, an average 20-ounce bottle of soda typically contains 2.5 servings, at 110 calories each. But usually, you wouldn’t drink just one serving – so make sure you’re paying attention to that because things like sugar, calories and sodium can really add up quickly.
Make sure you take into account calories from fat
While this part takes a little bit of math, it’s crucial in limiting fats in your diet. To find out the calories in your food derived from fat, simply divide the number of calories from fat by the total calories. For example, if the serving is 150 calories and 50 are from fat, the food is 33% of calories from fat. Marketing gimmicks – like “99% fat free” – on packaged foods can be very misleading, since they’re based on percent of weight, not calories. This quick math will help you decide whether to limit or avoid a product altogether that may have too much daily fat allowance.
Determine your daily allowances
The percent Daily Value (% DV) tells you how many nutrients in a serving of food or drink contributes to a 2,000/calorie a day diet. While the average person needs 2,000 calories a day, we’re all different and may need more or less depending on their lifestyle and activity. For example, if you’re eating fewer calories per day and eat only one serving, your % daily value will be higher than what’s on the product label.
Most Americans exceed the daily limits for saturated sodium, fat and added sugar. To limit this, make sure to choose foods to get less than 100% DV of these, and account for how many calories are in your daily diet. Also, make sure to eat food rich in fiber, calcium, potassium, and vitamin D to help ward off cardiovascular disease, high blood pressure and diabetes.
Organic certifications
While it’s not realistic to eat organic 100% of the time, it’s good to try and seek out organic products when given the option. When looking for organic products, make sure it’s not a product that simply states “Organic” in the title of the product or “made with organic ingredients”, but instead is marked with the official USDA organic certified logo. These products follow strict production, handling and labeling standards and go through the organic certification process. Did you know that our entire Cascade Ice USDA Organic Sparkling Waters are USDA Organic certified? Check out more here.
Are you new to label reading or are you a pro? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
The holiday season is the easiest time to fall out of our healthy routines. After all, it’s tempting to overindulge in all the wonderful food, and become sedentary when temperatures drop. Here are a few tips that will help you enjoy all of the best parts of the holidays without putting your health goals on the back burner until the new year.
Remember your motivation
What made you embark on a healthy living journey in the first place? It’s helpful to remind yourself daily of why you make these choices, whether it’s a small goal such as taking a daily walk, or a bigger goal like living a longer life. Try to remember the day you set your goal and how you felt, and what your hopes were. Sometimes our brains need to look back in order to keep moving forward!
Don’t let temporary indulgences turn into derailment
Falling off the wagon happens to everyone, especially during the holidays. Just because you enjoyed some treats or a break in activity doesn’t mean you should beat yourself up over it. Instead, channel your energy into getting back to it when you can!
Mix it up!
Maybe you’re tired of the healthy lunch you’ve been packing for the last several months or you’re getting bored with your typical exercise routine. Try mixing things up with a new recipe for a healthy drink from Cascade Ice Water, a health-conscious indulgence, or a new group exercise class. You’ll be surprised at how a small difference can make a big change for you mentally.
What are some ways you keep on track with your health goals during the holiday season? Share your ideas in the comments below, and “like” and “follow” us on Facebook, Twitter and Instagram.
Comments Off on Simple Ways to Stay on Track with your Health Goals During the Holidays | Categories: Uncategorized
Today we’re Kickin’ It with food blogger, Rachel Farnsworth, who shares her healthy lifestyle tips!
Why is “Healthy Living” important to you?
I suffer from an autoimmune condition called Addison’s disease. It’s so bad it is actually considered a disability. It affects my everyday life and causes my body to react in an extreme way to the smallest of variations. What I put into my body becomes critical to how I feel and my ability to function. A healthy lifestyle is something I strive for because I can see immediate and dramatic results in the way I feel. I don’t want my disability to limit my life.
Who are your “Healthy Living” role models and why?
My healthy living role models are my friends. I have lots of friends that try to eat healthy and take care of themselves. I take tips from their lifestyles and try to work them into my own routine.
What is your go-to healthy meal when you are short on time?
Fish and salad are always my go-to! Fish cooks so quickly, has so many nutrients and I can always throw together a salad.
Do you have any tips for families who want to make some healthy lifestyle changes?
If you are trying to make a change, don’t focus on losing weight. Stay off the scale and just start making some simple changes like incorporating more fruits and veggies and less processed food. It’s a journey that isn’t counted in pounds lost. Instead, focus on how you feel and trying to show your body some love by taking care of it. You’ll get a lot further if you just focus on loving yourself.
Are there any foods that you consider to be off-limits completely?
I don’t have hard and fast rules or limitations. I try not to limit myself by a list of “no’s.” To me, healthy living is more about “do’s” rather than “don’ts”.
In addition to eating right, do you have any other tips to share on overall wellness (i.e. sleep, relaxation techniques, fitness routines)?
I hate exercise. I loathe it. I’ve found that exercise classes at my gym have really helped me to exercise regularly. I go up front so I won’t wimp out and leave when things get tough and the sweat starts to roll. I’ve been going to the gym 3 to 5 days a week for the past 6 months. I haven’t lost a single pound, but I feel better. I don’t worry about weight loss because I’m trying to love my body no matter what it looks like. Loving my body means I need to take care of it, and that means exercise.
To learn more about Rachel and her tips, visit her blog The Stay at Home Chef to find recipes, reviews, DIY tips and much more! Check Rachel out on Facebook, Twitter, and Pinterest!
Knocking bad eating habits can be difficult, but thankfully we’re Kickin’ It with healthy living blogger Rachael Moshman today. Join Rachael’s journey on Shrinking Momster as she makes healthy lifestyle choices for her and her family. She shares her weight-loss story, recipes and more!
Why is “Healthy Living” important to you?
I’m a mom and want to be around for my daughter for a really long time. However, I got a big wake up call from my doctor that I wasn’t living like that was my goal. I realized that in order to be the strong, healthy mom she deserves for many years to come, I needed to lose weight and get my health in control. I started www.shrinkingmomster.com to chronicle my journey to lose weight, get fit and overcome my battle with emotional eating.
Who are your “Healthy Living” role models and why?
Vinnie Tortorich, author of “Fitness Confidential,” has given me lots of great no-nonsense, easy-to-implement advice. Kai Hibbard speaks out about the dangers of reality TV weight loss competitions. I also admire my friend Ruth who makes fitness a priority, no mater what else is going on in her life – she even rocks a Wonder Woman bathing suit while doing it!
What is your go-to healthy meal when you are short on time?
Ham, cheese and veggie omelet with a side of fruit – and not just in the morning. We love breakfast for dinner at our house.
Do you have any tips for families who want to make some healthy lifestyle changes?
Make small changes in a fun way and get the kids involved. For example, let everyone pick a new fruit or veggie to try at the farmer’s market. Also, get in physical activity every day, such as a walk around the block or dancing around the living room.
Are there any foods that you consider to be off-limits completely?
I would have said edamame until a few days ago, but that’s just because I thought I hated it. (Then I tried edamame hummus on an airplane and really liked it!) I don’t consider any foods off-limits, unless there is a food allergy or intolerance. Finding the balance in “all things in moderation” is something I’m still working on, though. Making treats just that – an occasional treat – is admittedly a challenge for me.
In addition to eating right, do you have any other tips to share on overall wellness (i.e. sleep, relaxation techniques, fitness routines)?
Make time for yourself. So many of us give to everyone else – our kids, our spouses, our jobs, our parents, our volunteer obligations – and save nothing for ourselves. You have to take care of yourself or you’ll run out of steam and have nothing left to give to anyone. Plus, you deserve to give yourself the same care you give everyone else.
What is your favorite Cascade Ice flavor and why?
It’s a tie between the Coconut Pineapple and the Pink Grapefruit. The Coconut Pineapple reminds me of a pina colada – how can you not relax while sipping those flavors? I’m a Florida native, so I’m partial to all things citrus. I love the sweet and tart mixture of Pink Grapefruit.
