Move Those Feet!

Food labels offer consumers vital information to consider when making a purchase. Especially for those of us who are careful about what we eat, the labels serve as a sort of “study guide,” allowing us to be more mindful shoppers as well as eaters. But what do these labels mean? Words like “enriched” or “fortified,” “low,” “reduced,” “light,”  “free,” and even “healthy” are defined by strict federal guidelines. Unfortunately, these guidelines aren’t explained on the label. Let’s do a quick run-through.

If a food label says “enriched,” it means that some nutrients lost during the packaging or refining process have been replaced. For example, the process of refining flour to bake bread removes nutrients that are later replaced, creating “enriched” bread. A “fortified” food is on the other end of the spectrum. Fortification is the adding of additional dietary muscle to a food’s existing nutrient content. Vitamins, minerals, and fatty acids can be added to foods that did not contain these nutrients originally. A common example is calcium-fortified orange juice.

The guidelines for using the word “low” on a food label are as follows:

• A low-fat food has 3 grams or less of fat.
• A food low in saturated fat contains 1 gram or less of saturated fat.
• A low-sodium food has 140 milligrams or less of sodium.
• A food labeled “very low sodium” must contain 35 milligrams or less of sodium per serving.
• Low-cholesterol foods have 20 milligrams or less of cholesterol and 2 grams or less of saturated fat.
• Low-calorie foods have 40 calories or less per serving.

To be described as “lean,” meat or poultry must contain less than 10 grams of fat, 4.5 grams or less of saturated fat, and less than 95 milligrams of cholesterol per serving. An extra-lean serving has less than 5 grams of fat, less than 2 grams of saturated fat, and less than 95 milligrams of cholesterol.

The word “reduced” on a package is very different from “low.” For example, a nutritionally altered food with reduced fat contains at least 25 percent less fat than the regular food. The word “less” has the same meaning, but might not be altered in the same way. For example, a steak with all of the fat trimmed off might be advertised as having “less fat.”

“Light” or “lite” means that the nutritionally altered product contains a third fewer calories or half the fat of the original food. When applied to sodium, it means a 50 percent reduction in sodium content. “Free” on the other hand means virtually no fat, saturated fat, cholesterol, sodium, sugars, or calories. This is defined as a trace amount. For example, “fat-free” means less than 0.5 grams per serving, and “calorie-free” means fewer than 5 calories per serving.

To be labeled as “healthy,” federal guidelines require that the food must be low in total fat and saturated fat, cholesterol, and sodium. Additionally, in most cases the food must also provide at least 10 percent of the recommended amounts of vitamins A or C, iron, calcium, protein, or fiber.

So now that you know what some of these key words mean, maybe the labels will be simpler to decipher. Just be sure to read the Nutrition Label on every  product as well, to give yourself an overview of what your favorite foods contain. Consider your normal serving size compared with that on the package, and calculate accordingly. Try to keep your calories, fat, cholesterol and sodium low, and your protein and vitamin contents high. Most importantly, be aware of what you are eating…that’s the first step to reaching and maintaining a healthy weight.

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In the ongoing struggle to reach and/or maintain a healthy weight, there is a phrase that we’ve all heard and know by heart: “Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change.”  The main truth to gain from this lifestyle change idea is that weight loss or maintenance has to be something that happens while you’re still getting on with your life. It’s not about deprivation; it’s about choices. Here are 5 principles established by weight control specialist Dr. Howard Shapiro as essential components of successful weight loss:

• Any reason for eating is okay.  Research has shown that there’s no clear line between physiological and emotional reasons for eating. The idea of only eating when you are actually physically hungry may very well be impossible, because that is not something easily determined. So if you feel the need to eat, go ahead and do so…but choose the healthiest and lowest-calorie foods that you find satisfying.
• There are no bad foods. Any kind of food is okay; nothing should be completely off-limits. When you eat a high-fat or high-calorie food you’re not cheating, but you are making choices.
• There are no “correct” portions. Hunger varies from person to person, and from one situation to the next. If you eat more than you feel you should in one sitting, you haven’t blown the diet…you were simply hungrier than normal.
• An eating plan needs to suit your tastes and lifestyle. You can’t change your whole life to lose weight. If you’re at home all day near the kitchen, you can’t necessarily change those circumstances. You can, however, change the choices that you make, either by entering that kitchen less often or choosing better foods while you’re there.
• You’re never on a diet. You are participating in an ongoing process of learning to make satisfying food choices. There will be no need for ravenous binge eating when the “diet” ends. This is no diet…this is your new life.

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In the struggle to lose weight, few tools will serve you better than a food diary. Even if you’re just looking to stave off those extra pounds, keeping an honest account of your daily food intake can be key. A completely accurate record of eating habits will help you get a handle on your real relationship with food, giving insight on not only what you eat, but when, where, why, and with whom. It’s reporting for nutrition. But in order for it to work, taking responsibility for keeping it faithfully is essential. You must write down what you’ve eaten right after you eat it…don’t count on your memory at the end of the day. Don’t look at it as a chore, but instead as a way to raise your food awareness. Knowing that you will have to record eating Oreo Cakesters at 1 am may help change your opinion on the necessity of the act itself. The only successful weight loss program includes a change in lifestyle, and the first step to that is mindfulness. As you build awareness of your food habits and begin to see patterns in your eating, you will also begin to take more responsibility for your food choices. You’ll also learn to be in touch with how you feel about food and about your eating habits. A food diary forces you to pay attention to the feelings you have about food and eating and makes you aware of your own ability to make choices, good or bad. Good choices will help you lose weight and keep it off through your lifetime. Here is the information to include with each entry:

• Time: Record the exact time that you are eating.
• Food: Note what you have eaten, how it was prepared, and the size of the serving as best as you can determine it. Also include as many ingredients of the dish as you think necessary.
• Degree of Hunger: Define hunger as a desire to eat regardless of the reason, and rate the desire on a scale from 0 to 4, with 0 indicating no hunger and 4 indicating extreme hunger.
• Situation (Place/Activity): Where were you and who were you with when you had the food or drink? This will give clues on eating habits in particular repeating social situations such as dinner with the family or drinks with co-workers.
• Comments: Write down anything that may be relevant to your food choice or the way you felt after eating. Maybe after you eat that brownie you realize that you only did it because you were bored or lonely. This realization may help motivate you to find another way to fill yourself up without food.

Remember that attempting to keep the diary in your head is likely to be less effective than putting things down on paper. Writing things down helps us focus and lends authority to the process itself,  helping you pay closer attention to your eating. It also increases your committment by turning your long-term weight loss or maintenance goals into short-term reminders. It serves to create an internal dialogue that emphasizes the importance of what you’re doing. Writing it down will also empower you: this is a problem you’re solving, not a condition that makes you helpless. So write it down… consistently, thoroughly, and in black and white for all to see.

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When you’re working hard at working out, the last thing you want to do is counteract your good exercise behavior with bad snacking habits. So what foods can help enhance your fitness routine?

• Grapes: These juicy little balls of refreshment are ideal as a pre-workout snack. They are light, rich in quick-energy carbohydrates, and easily digestible, plus they replace fluids and minerals lost when you sweat. A combination of grapes and bite-size cheese cubes make a great post-workout reviver as well.
• Celery: Crunchy and portable, celery is an athlete’s secret weapon. It’s rich in a string of nutrients that keep energy levels high. It has a slightly diuretic effect, and the higher sodium level can prevent a mineral imbalance that can result from drinking too much water during an energetic workout. Stalks of celery stuffed with low-fat soft cheese make a great snack on the run.
• Tomato juice: Mineral-packed, this is the perfect post-workout drink. It’s a healthy alternative to excessive water, replenishing fluid and sodium lost while sweating. It also works to keep minerals at a safe level during a workout.
• Pumpkin seeds: Exercise requires good circulation, and these nutritious nibbles are rich in a compound that can help. They are one of the richest natural sources of phytosterols, which reduce the risk of arteries narrowed by cholesterol. They are also rich in minerals and omega-3 oils, promoting healing and joint protection.
• Cashew nuts: There is no handier snack than a pack of nuts when you’ve worked up an appetite exercising. Cashews contain magnesium for strong bones and copper for increased energy. They’re also rich in monounsaturated fats for strong heart health. They make a great post-workout snack since the body continues to burn calories fast up to an hour after exercise.
• Pineapple:  This refreshing fruit contains an enzyme called bromelain that can help heal the aches, pains, and bruises that can result from vigorous exercise or playing sports. This enzyme, combined with the rich vitamin C content, means that snacking on pineapple can help the body to heal faster.
• Watermelon: This juicy fruit not only rehydrates and refreshes, but also provides minerals that help your body use its fluid most effectively. Even more, it gives a healthy dose of energizing B vitamins, plus anti-inflammatory vitamin C to soothe overworked body tissues. It is also rich in lycopene, a powerful antioxidant for cell damage prevention.

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According to the International Foundation for Functional Gastrointestinal Disorders, April is IBS Awareness Month.  From their Web site, www.aboutibs.org,  ”In an effort to bring attention to the symptoms and difficulties associated with irritable bowel syndrome, IFFGD has designated April as IBS Awareness Month. Beginning with the first IBS Awareness Month in April 1997, and every subsequent year, we work to focus attention on important health messages about IBS diagnosis, treatment, and quality of life issues. IBS Awareness Month is listed on the U.S. National Health Observances calendar.” If you suffer with IBS, it’s important to know that you are not alone.  IBS affects between 25 and 45 million people in the United States alone. Approximately 60% of IBS sufferers are female; 40% are male. IBS affects people of all ages, even children. 

So if you suffer from IBS, or suspect that you do, what can you do about it? The first and most important thing is to see your doctor.  IBS can only be diagnosed by a medical professional. Beyond that, the methods to treat IBS vary with the severity and recurrence of symptoms.  It is important to note that IBS is a chronic condition with intermittent and variable symptoms.  In less severe cases, these symptoms are usually manageable with changes to a healthier lifestyle, or dietary changes such as eliminating symptom-influencing foods. Keeping a food diary can help identify these factors. Stress and pain management techniques may help you cope as well. For more severe cases, consider consulting with your doctor about the use of drug therapy.

When considering dietary changes, you may want to make note of a few foods that are naturally soothing to the digestive system:

• Lemons aid digestion by breaking down some of the tough components of meat, and can also help to relieve bloating and heartburn. They also provide a slightly antibacterial effect, reducing the risk of discomfort in the intestines.

• Prunes are not only a natural remedy for constipation, but can also slow the movement of food from the stomach if it is emptying too quickly. They also feed the good bacteria in the intestine, helping to prevent harmful bacteria breeding.

• Apples are rich in soluble and insoluble fiber, both of which help food progress through the digestive system at a healthy pace. The pectin contained in apples also regulates the speed of digestion, slowing it down or speeding it up as necessary.

• Artichokes are specifically known to help relieve the symptoms of IBS. They stimulate the flow of bile, a substance that helps to digest fat and encourages healthy movement of the intestine.

• Peppermint, whether fresh or in candy, can relieve digestive upsets fast. It soothes indigestion, kills bacteria, and regulates intestinal movement. Its ability to stop muscle spasm makes it a useful remedy for IBS.

• Yogurt promotes the growth of beneficial bacteria in the intestines. Probiotic yogurts, currently all the rage, help even more by having the starter culture still alive.

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