Nutrition labels are on products so we know what we’re putting into our bodies, but does everyone really know how to read them? Here are some things to consider when looking at nutrition labels.
1. CHECK THE SERVING SIZE- How many servings does it have? How much is in 1 serving? Often times they will try to trick you by making the servings smaller than you normally would use to make it more appealing.
2. CHECK THE INGREDIENTS- What is in it? Can you pronounce it? If not, you probably shouldn’t eat it. It’s also probably in your cleaning products! (gross!)
3. CHECK THE PROTEIN CONTENT- Higher amounts of protein are usually better! Obviously, this won’t work for salad dressings and sauces but for snacks and bars we want more protein than fat, and a similar amount to the carbs!
4. CHECK THE CARB CONTENT- Is it more than your daily allowance of carbs? Are you counting those carbs to your macros for the day? Some sauces and dressings can be super sneaky with this. There are some BBQ sauces with 10g+ of carbs just in 1 TBSP. BE CAREFUL! They will add up.
5. CHECK THE FAT CONTENT- Is it high? What type of fat is it? Most meals should have less than 15g of fat in them. Do you want 6g of your fat to come from that dressing? Make sure to add this in to total fat content.
6. ARE THERE ANY NUTRIENTS? – Does it have any vitamins, minerals, or fiber? If not, it’s probably not a healthy option.
Are calories important? Yes, but they should not be the only thing you consider when looking at a food label. You can find a TON of things low in calories, but are any of them healthy? The answer is usually no!
Healthy fats are essential fuel for our bodies and minds, but not all fats are equal. Both farmed and wild salmon are excellent sources of disease-preventing omega-3s (good fats). Farmed salmon is higher than wild salmon in overall fat and calories, it’s also higher in inflammatory omega-6 fats (bad fats). While wild fish have a far better fatty acid ratio of omega-3 fats (anti-inflammatory fats) to omega-6 fats (pro-inflammatory fats) that ratio is skewed in farmed salmon due to their size and diet, here are the dirty facts.
Research shows that wild salmon has a more robust content of vitamins and minerals per calorie compared to farmed fish. The difference in the nutrition breakdown, wild salmon eat other organisms found in its natural environment, where farmed fish are fed a higher-fat processed diet to produce larger fish. Wild salmon tends to pack more calcium, iron, zinc, and potassium than farmed salmon.
Research also showed that wild salmon contains the antioxidant astaxanthin (what makes salmon meat appear dark pink). This anti-inflammatory molecule has benefits that include possibly improving muscle endurance. Wild salmon get their fill of the antioxidant by chowing down on astaxanthin-rich plankton, while farmed salmon only get a man made version that’s created from petrochemicals like coal.
So as they say, “You are what you eat” in reality “You are what your food eats”!
Love rice as much as we do but get stuck making it the same way over and over again? Coach Tori suggests adding a base other than water when cooking rice to spice up your daily recipes! .
Coconut milk, chicken or veggie stock, and even salsa to give plain white or brown rice a kick that any rice lover will appreciate.
Meal Prep Hack:
“One thing that many people struggle with when it comes to prepping meals is that they get bored of eating the same foods! Quick and easy solution – sauces!!! I find that if I make some clean and simple protein like grilled chicken breast for example, I can just change out the sauces to make it a completely different meal. This gives my meals variety and FLAVOR!”-Shifted’s Coach Tori
When shopping for sauces make sure to read labels and avoid sauces that are high in sugar or labels with a ton of ingredients that are hard to pronounce! The cleaner the sauce the better. Here are a few of my favorite paleo sauces that can be found at the local Whole Foods.
Looking for a great simple summer meal that requires less use of your stove and more bbq-ing and cool salads that are delicious? Well, look no further! Try these two tasty summer inspired recipes.
Organic 4 Bean Salad:
*1 can Black beans
*1 can Kidney beans
*1 can Garbanzo beans
*1 can Pinto beans
*1/2 tsp salt
*1/2 tsp chili powder
*1/2 tsp Cumin
*1/2 cup Avocado oil
*1/2 cup apple cider vinegar
*2 colored peppers
*2 garlic cloves
*1/2 bushel of cilantro
*1/2 red onion
*Dash of Cholula hot sauce
Rub for grilled chicken:
*1 tbsp Smoked Paprika
*1 tbsp Crushed red chili pepper
*1 tbsp salt
*1 tbsp pepper
*1 tbsp Garlic salt
Often, the best way to start consuming the necessary vitamins, minerals, antioxidants, and other nutrients is from whole foods in your diet. However, what happens when you cannot get sufficient levels through what you eat? If you are like most people, you turn to dietary supplements. From there, you can choose to purchase synthetic nutrients or natural ones derived from whole foods.
Here’s the difference between natural and synthetic nutrients:
-Natural nutrients: These are obtained from whole food sources in the diet.
-Synthetic nutrients: Also referred to as isolated nutrients, these are usually made artificially, in an industrial process.
The majority of supplements available on the market today are made artificially. They can be taken in pill, capsule, tablet, powder or liquid form, and are made to mimic the way natural nutrients act in our bodies.
To figure out if your supplement is synthetic or natural, check the label. Natural supplements usually list food sources or are labeled as 100% plant or animal-based, organic and/or non-gmo in a dehydrated form.
* 2 large apples, halved
* 2 tbsp butter, melted
* 2 tbsp bowl sugar, unpacked
* 2 tbsp all purpose or gluten free flour
* 4 tbsp quick oats
* pinch of cinnamon
* 3 pound spaghetti squash
* ¼ cup olive oil, divided
* 1 pound ground turkey
* ½ cup carrots, ⅛-inch dice
* ½ cup yellow onion, finely chopped
* 1 teaspoon minced garlic
* 1 cup sliced brown mushrooms
* 3 tablespoons tomato paste
* 28 ounces canned crushed tomatoes
* ¼ teaspoon dried oregano
* 1 teaspoon kosher salt
* ¼ teaspoon black pepper
* ½ cup grated parmesan cheese
* ¼ cup chopped Italian parsley leaves