WHAT DOES THAT FOOD LABEL MEAN?

"Low-sodium"


Translation:  Contains 140 mg or less per serving.


Important to know:  Too much salt can lead to high blood pressure and stroke.  Most adults should consume less than 2,300 mg of sodium per day, but Americans average 3,000 to 5,000 mg daily.


Buyer beware:  Bread products and other grain-based foods, including some breakfast cereals, are hidden sources of sodium.  Some breads have two to three times the salt as in a typical serving of potato chips.  Choose foods with fewer milligrams of sodium than calories.
Source: Harvard Pilgrim






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WHAT DOES THAT FOOD LABEL MEAN?

"Light"


Translation:  Usually means the item has one-third fewer calories than its full-calorie equivalent.  When it refers to sodium or fat, it means the item has up to 50 percent less.


Important to know:  If you're watching calories, these foods can help (as can foods labeled "low calorie", meaning 40 or fewer calories per serving).


Buyer beware:  Sugar levels in these foods may be high, so check the labels.  When eaten in moderation, light foods can be good weight loss tools.
Source: Harvard Pilgrim




DO YOU NEED HEALTH EDUCATION CONTENT FOR YOUR NEWSLETTER, SOCIAL MEDIA, WEBSITE, OR HAND-OUTS FOR YOUR ORGANIZATION, BUSINESS, OR EVENT?  I CAN SAVE YOU THE TIME AND EFFORT -- BY PROVIDING CUSTOMIZED MATERIALS ON A VARIETY OF TOPICS FOR YOU TO REPRODUCE AND PERSONALIZE WITH YOUR CONTACT INFORMATION.  PLEASE CALL ME FOR MORE INFORMATION AT 617-738-8222.

WHAT DOES THAT FOOD LABEL MEAN?

"Heart-healthy"


Translation:  Low in saturated fat, low in cholesterol, low in sodium, and no trans fats; contains 3 grams or less of fat per serving and at least 0.6 grams of soluble fiber.


Important to know:  Eating "heart-healthy" foods doesn't necessarily lower your risk for heart disease.  However, a diet higher in soluble fiber, which is found in oats, legumes (varieties of beans and nuts), and some fruits, can reduce the risk for heart disease.


Buyer beware:  These products can help you eat right, but many of the heart-healthiest foods are found in the produce aisle and have no labels at all.
Source:  Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"0 g trans fat"


Translation:  Contains less than 0.5 grams of trans fats per serving


Important to know:  Trans fats increase the risk of getting heart disease and having a stroke.


Buyer beware:  Trans fats are sometimes replaced with saturated fats, like palm and coconut oils, which carry similar risks.  And most foods with trans fats, such as cakes, cookies, and doughnuts, are high in calories and low in nutrients.  Avoid any product with "hydrogenated" or "partially hydrogenated" in the ingredients list; this means there are trans fats.  Limit your saturated fats, too.
Source:  Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"Fat-free"


Translation:  Contains less than 0.5 grams (g) of fat per serving.  "Low fat" means there are 3 g or less of fat per serving.  "Light" means the food has up to 50 percent less fat than its full-fat counterpart.


Important to know:  Trimming fat from your diet can help you lose weight and stay fit.  You should still aim to get 25 to 35 percent of your total calories from fat -- sources like canola and olive oils, nuts, seeds, avocados, and fatty fish.


Buyer beware:  When removing fat, manufacturers often add extra sugar or starch to make up for the missing taste.  Because fat-free products are less satisfying, it's easier to eat too much of them.  Instead, you could choose low-fat foods which are more filling or a smaller portion of the full-fat version.
Source:  Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"100 percent natural"


Translation:  Doesn't contain artificial flavors, preservatives, or synthetic ingredients.


Important to know:  For those with allergies or sensitivity to certain additives, this can be helpful.


Buyer beware:  Just because something is "natural" doesn't mean it is healthy.  It can still have loads of sugar, fat, or calories.  Check the ingredients and nutrition facts.  A healthy choice will be relatively low in sugar and saturated fat.
Source: Harvard Pilgrim




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WHAT DOES THAT FOOD LABEL MEAN?

"Organic"


Translation: Items that are certified as "100 percent organic" are produced using only methods thought to be good for the earth.  "Organic" means that the item contains at least 95 percent organic ingredients.


Good to know: By eating organic, you could avoid a lot of unnecessary pesticides, fertilizers, antibiotics, synthetic hormones, or genetic engineering.  Many organic foods can cost up to 50 percent more than nonorganic products.


Buyer beware:  If buying organic is too much of a budget strain, nutritionists believe it is better to eat conventionally grown produce rather than skip it.
Source: Harvard Pilgrim




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EXTREME EXERCISE - WHEN TOO MUCH HURTS

We know the benefit of rest in between sets for weight training, or days off from exercise, even easy days, for recovery and glycogen restoration.


We must be attuned to fatigue and adjust accordingly.  It doesn't mean difficult regimens are out of the question, it just means we need to be reasonable and realistic.  Observing for physical signs of overtraining can be challenging; psychological signs are the most consistent.  In the early stages, we may feel fatigue, but it may be followed by depression -- which is the sign of the need to rest.


Maintain a log on how you feel.  Then you can adjust your program when needed.  And seek assistance from an exercise professional for more help.
Source: Indiana University

HOW TO LOSE IT - Part Four

More weight loss tips . . .


Keep a food journal.  Writing down what you eat, as well as when you eat, can clue you in to patterns that cause mindless eating.  You'll discover what's precipitating your eating -- whether it's disappointments, daily activities that cause stress, or simply fatigue.


Find substitute activities.  When you know what triggers emotional eating, you can replace eating with something else.  Have handy a list of what you can do besides eat to feel better: take a walk, read a good book, call your best friend, enjoy a warm bath, work on a hobby, exercise.


Schedule your eating.  Having a set meal and snack schedule can help you avoid impulse eating.  Try to eat three regular meals with scheduled nutritious snacks if you find yourself becoming hungry between meals.  If you're not hungry but the urge to nibble hits you, wait 15 minutes or so; it may help to distract you until the impulse passes.


Seek professional help.  A professional can help you with stress management if you cannot overcome emotional eating on your own.
Source: Nancy Snyderman MD




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SO YOU THINK YOU'RE A BAD WRITER? - Part Three

More writing tips . . .


Allow yourself to write badly.  Julia Cameron wrote in The Right to Write: An Invitation and Initiation Into the Writing Life " . . . Let it all in - every detail that catches your fancy.  You can sort it out later - if it needs any sorting."  Your first draft should be your longest piece of writing.  When you fine tune what you have initially written, future drafts will be shorter and the ideas will hang together better.


Know when enough is enough.  William Carlos Williams wrote: "To know when to quit when you've done.  And not to have hangovers of other ideas sifting in unnoticed.  Good writing is precisely like good dressing.  Bad writing is like a badly dressed woman - improper emphasis, badly chosen colors."  In other words, say what you need to say and make your point, then exit.  You will lose your audience if you ramble on.
Source:  The Word Doc




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HOW TO LOSE IT - Part Three

Additional weight loss tips . . .


Include your family and friends in your weight loss efforts.  Cook healthy meals for your whole family.  Start a walking group in your neighborhood or form a healthy recipe dinner club.  Find an exercise buddy so you can motivate each other to get fit.


Join a group-centered weight-loss program like Weight Watchers, rather than go on a diet by yourself.  These groups provide a built-in social network of people working toward a common goal.  Research has shown that it's easier to quit smoking, stop drinking, and lose weight in programs that provide peer support.


If none of your friends is interested in exercise or eating well, seek out some who are.  Alternatively, consider hooking up with an internet support group designed for people interested in health and fitness.
Source:  Nancy Snyderman MD




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SO YOU THINK YOU'RE A BAD WRITER? - Part Two

More writing tips . . .


Competent writers always review and edit what they have written.  A first draft is just that.  No one ever submits his or her first attempt without editing it.  Better yet, have someone else who is a good editor review your writing before you submit it to a broader audience.  Find someone who is a careful proofreader to check for typos and grammar.  This person doesn't have to be a professional, just have a keen eye.  Bad writers do not review anything.  It may seem time-consuming and difficult, given all the deadlines we face, but in the long run editing our work is time well-spent.
Source: The Word Doc




I APPRECIATE YOUR REFERRALS TO MY PRACTICE -- THANK YOU!!

HOW TO LOSE IT - Part Two

More weight loss tips . . .


Don't go grocery shopping when you're hungry and avoid the snack food aisles.  Buy only healthy foods and stick to a shopping list.  If you must buy fattening foods for other members of your family, purchase versions you don't like.


Avoid situations that trigger overeating.  Choose routes to and from your daily activities that don't involve passing places that have given you trouble with food in the past.


Don't watch TV while eating.  Studies show that eating food in front of the TV stimulates people to eat more calories -- nearly 140 more calories per day, which adds up to an extra 14 pounds per year.
Source: Nancy Snyderman MD




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SO YOU THINK YOU'RE A BAD WRITER? - Part One

We're often too hard on ourselves when it comes to evaluating our writing. In all of us, there is the core of an inner writer.  It is sometimes very hard to tap into this ability.  And, as in sports or music, some of us are more gifted than others.  But that doesn't mean you should shun the idea of improving your writing.  Writing is a task that we're all required to do at some point in our work lives.  Here are some tips on how to improve your writing and gain the confidence to continue honing your skills:


Master the basics.  Stephen King wrote in On Writing: A Memoir of the Craft: "[I have] two theses, both simple.  The first is that good writing consists of mastering the fundamentals (vocabulary, grammar, the elements of style) and then filling in . . . with the right instruments . . . It is possible, with lots of hard work, dedication, and timely help, to make a good writer out of a merely competent one."  In other words, we can all improve our writing.  But we need to start with the fundamentals, remembering what we learned in Freshman English 101.
Source: The Word Doc




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HOW TO LOSE IT - Part One

Trying to take off a few pounds?  Here are some suggestions to get you started:


Reclaim what technology has stolen from you.  Move your wastebasket to the other side of your office, lose the remote control, put your recycling bin as far away from your kitchen as possible.  Avoid buying appliances and equipment that use electricity or gas when a manual option is available and reasonable.


Clear out high-calorie, tempting binge foods from your pantry or refrigerator.  Everything that threatens to wreck your resolve must go.  If it's there, you'll be tempted to eat it -- so toss it.  If you don't see it, it's much easier to avoid.
Source: Nancy Snyderman MD




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