Understanding Food Labels

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When I'm grocery shopping, I'm "that girl" who stands in the aisle, whipping boxes over one at a time to compare the nutritional values on the back. Why? Because, unfortunately, today's consumer-centric market has made food marketing very misleading. Not all food was made equal... and the subtle differences are actually not so subtle in the grand scheme of nutrition and fitness. If I want vanilla yogurt,  I'm comparing the calories, sugars, and proteins in each package, looking for the perfect vanilla yogurt... which, for the record, would be low calorie and low sugar, yet high protein. It's all a balancing act. To find out how I balance my diet, read about my nutrition methodology here.

I frequently (over)share random tips and tidbits about how to evaluate nutritional packaging quickly and smartly, so that you're getting the "best" of every food item you purchase. Yet, it's understandably difficult to keep all of this in mind as you're perusing the tempting aisles of the supermarket.

Here's a go-to list of easy tips, all in one place, that will help you balance your shopping list and the scale!

Image Courtesy Of Kelly Ryder (See it here).

Look for low... calories, fat, saturated fat, sodium, cholesterol, sodium, sugar
Look for high... dietary fiber, protein, vitamins and nutrients

• When you're evaluating ANYTHING, be sure to take note of the serving size and how many servings are in each container. For example, one bag of chips may say it's only 120 calories on the back. This might seem like a score... until you realize that there are 16 servings in the bag and the serving sizes are only 10 chips. That means that, instead of getting a whole bag for 120 calories, you only get 10 chips for 120 calories... and, if you eat the whole bag, you've eaten 1,920 calories! Whoa, that's a big difference.
• Low Calories & Calories from Fat... If you're comparing two similar foods (for example, two jars of peanut butter), you'll probably notice how many calories is in each 2 tbsp serving. don't forget to take note of the calories from fat, as well. Both jars may have 190 calories per serving, but one may have more calories from fat than the other. This may be because of a higher oil content, for example.
• Look for Lower Saturated Fat... You do need some fat/saturated fat in your diet... but, today, most of us are already getting as much (or more) as we need without even trying. Try to limit your intake of fats and saturated fats whenever possible!
• Avoid Trans Fat Like the Plague... It is not good for you at all and has actually been linked to some nasty health risks.
• Watch Your Sodium (Keep It Low)... Similar to fats, we're all probably getting more than enough sodium in our diets without even trying. Make sure to keep your sodium intake down by avoiding high sodium foods. Be extra cautious when evaluating "low calorie" or "low fat" foods, as these diet foods often make up for their lack of natural flavor by adding loads of sodium. If one cup of soup has 80% of your daily Sodium intake, it's not worth it - no matter how low calorie it is!
• Watch Your Sugar (Keep It Low)... Diets high in sugar have been linked to obesity, diabetes, and cancer (yes, cancer thrives on sugar in the body). In fact, this 90 minute lecture by Robert H. Lustig of UCSF even argues that sugar is actually a toxic poison.
• Watch Your Carbs (Moderate It)... You can't and shouldn't cut out carbohydrates all together... however, make sure you're not filling your cart with tons of high-carb items
• Eat MORE Dietary Fiber... Fiber helps you feel full and lose weight while also lowering your cholesterol and helping you avoid diseases. Looking for more ways to add fiber to your diet? Read it here.
• Eat MORE Protein... It speeds up your metabolism. It builds your muscles. Particularly with individuals who work out on a regular basis, protein is an essential building block for a fit and healthy life.
• Eat MORE Vitamins... Technically, you can max out on vitamins and consume too many of them; however, given what's available today, that'd be pretty hard to do. Keep your eyes on the vitamin quotients of each food item and try to opt for higher-vitamin options.

Carrot Cake Protein Shake

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Question: Can You Have Your Cake and Drink It Too?

Why, YES, you can... And Why It's GREAT For You:

• Almost TWENTY TWO Grams of Protein
• Very low in saturated fat
• Very high in calcium
• High in iron
• High in manganese
• Very high in phosphorus
• High in riboflavin
• Very high in vitamin A

Compiled using CalorieCount via About.com

When I first met Justin, I remember wanting badly to make him a cake (gifts are my love language and delicious-yet-healthy treats are my food language, so by the transitive properties of gifting-love-dom... umm... nevermind). I remember standing in the baking aisle at Jewel, with him on the phone. There I was, staring right at a box of carrot cake mix, and I asked him… “Do you like carrot cake?”  His response? It’s not my favorite.

Woe is me. I guess we’ll go with Chocolate, then..

So, when I suggested trying out and altering a Carrot Cake Milkshake recipe from Chocolate Covered Katie, I was utterly surprised at his response: Let’s do it! Looks delicious.

In fact, it was even his idea, after returning from doing the Body By Science workout at the gym, to turn it into a protein shake. And so we did.

Protein shakes are something I’m working on for you guys… because I want to show you that protein shakes should be utterly delicious. So here’s “Episode Two” (For episode one , check out peanut butter banana protein shakes). Because it should not only be good FOR you, but it should also TASTE good, too! 

Carrot Cake Protein Shake

Servings: 2

Calories Per Serving: 216

Protein Per Serving: 21.8 g

Prep Time: 5 minutes

Weight Watchers Points (Old): 4

Weight Watchers Points Plus (New): 5

Ingredients (makes two, so cut it in half if you only want one... or you can opt to chill the second glass for the next day!):

• 1 large banana, frozen (it will save you a headache if you peel it, then put it in a bag and freeze it... but if you forget, you can always peel it afterward with a knife and your very very frozen fingers)
• 1 cup milk (skim milk or unsweetened vanilla almond milk are both great, but any milk substitute will also work -- just be aware that slight flavor changes will come with any major substitutions!) **Caloric information compiled using unsweetened vanilla almond milk
• 2 servings protein powder (Just use the prescribed amount per persoof powder for one "serving" of your particular brand)
• 2 tsp pure Vanilla Extract
• 1 tsp Cinnamon
• 1 small carrot (or two baby carrots), peeled
• Tiny dash of salt

Directions:

1. Combine all ingredients in a blender
2. Add a few cubes of ice only if your blender is good enough to chop them all up! 
3. Blend well and serve!

Chia Muesli Breakfast Pudding with Greek Yogurt, Berries, and PB2

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I recently discovered Chia seeds... and they're my new favorite thing. Truly. Want to know why? Okay, I'll tell you. Just because you asked. ;-)

• They taste like whatever you cook them in - that means you don't have to deal with a funky flavor in order to get healthy food into your body!
• When exposed to liquids, the seeds form a gel-like substance. This causes it to increase in size and makes you feel fuller -- without adding additional calories (as the gel is mostly water).
• They help your body use energy more efficiently, so that you can burn calories steadily instead of all at once and then slumping.
• They contain more Omega 3 Fatty Acids than Salmon! 
• More calcium by weight than whole milk! That means you can enhance your calcium intake, which is good for your bones and also allows you to get your daily calcium needs without consuming other calcium sources, which are often high in fat.
• More fiber than flax!
• They're filled with complete protein, meaning that, unlike peanut butter or bean-derived protein, you don't need to combine it with other foods to get the full effect!
• You can bake with them (get excited for some Chia recipes on Creatlive over the next few weeks)! The gel derived from soaked chia seeds can be substituted for butter and other fatty baking ingredients in most recipes! To do this, use half of the amount of butter/oil you would need (ex: 1 cup butter = 1/2 cup Chia gel)
• Antioxidants prevent free radical damage in your body. That helps protect you against diseases and cancers.

What do you put them in?
Chia seeds do not add or remove from any flavors in your food. That means you can use them just about any way you'd like!

• Baked goods
• Salad dressings
• Puddings
• Smoothies

For today, we're putting it in breakfast. Muesli, to be exact. For those of you who aren't familiar with Muesli, it's a traditional Swiss and German breakfast or light dinner food that consists of various types of rolled oats along with small pieces of nuts and fruits. Muesli is, essentially, an even more antioxidant-rich and healthy version of Oatmeal.

When combined with Chia seeds and soaked overnight in skim milk, you wake up to a DELICIOUS and remarkably healthy breakfast. I know I cook healthy a lot... but this is the healthiest of the healthy. This stuff might make you turn into a superhuman. It's just that good for you!

For 211 calories per serving, you're getting 11.4 grams of protein (wow) and 4.5 grams of dietary fiber. From those of you who read my post yesterday on why you need more fiber in your diet... can I get an amen?

Chia Muesli Breakfast Pudding
Prep Time (Night Before): 2 minutes
Prep Time (Morning Of): 2 minutes
Calories Per Serving: 211
WW Points (Previous): 0

WW Points Plus: 6

Ingredients (Makes 4 servings):

• 2 cups Milk, Nonfat, Fluid
• 3/4 cup Muesli-Old Country Style
• 4oz Yogurt
• 1/4 cup Dried Cranberries (Craisins will also work)
• 4 oz Chia Seeds
• 1/4 cup raw Blueberries
• 1/4 cup Strawberries (cut)
• 1 tbsp dry PB2 (combined with 1/2 tbsp water and stirred to make Peanut Butter... or just use another organic or natural peanut butter that you have on hand, though the PB2 option is much lower in calories)
• 1/8 cup Finely Diced Walnuts

Directions:

1. Combine Muesli, Chia seeds, and Milk and soak overnight.
2. Heat over stove or microwave. 
3. Add other toppings on top and serve!

Credits:
Top 10 Benefits of Chia Seeds

100 Calorie Skinny Oreo Dip

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I know. Your mind is blown right now. Because you can finally eat Oreos without ruining your diet. Congratulations! The world is yours! Happy Monday :)

The pictures in this post are the equivalent of two servings (I kindly shared this treat with Justin. What a lucky kid, no?!). By following the recipe below, you'll get a total of 8 servings. That means you can have seven new best friends if you share!

Instead of boring thrilling you with my fabulous witty word vomit, read more for drool-worthy pics and THE RECIPE!