Lauren's Corner

How To Read Your Labels For Weight Loss

Do you know how to read the nutrition labels on the food you purchase?

Whether your trying to diet and lose weight or just interested in living a healthier lifestyle, start with the food you eat and learn to read your labels. This allows you to have a better understanding of what is actually in the food you are eating.

How To Read A Food Label

Food Labels provide important nutrition information about the contents in the package. Often you will find it under "Nutrition Facts" that can be helpful or can also confuse most people.

Research has shown that the two most confusing areas of the food label are Serving Size vs. Servings per Container. It is important to understand this when trying to enjoy a nutritious diet and maintain a healthy weight.

Nutritional Facts

Serving Size: This is perhaps the most important part on the food label and one that everyone should be familiar with. The serving size refers to the amount normally considered to be one serving. This can be much smaller that what is typically eaten at one time. The serving size on the package may be 1/2 cup, when you really eat 1 or more cups of that food. If this is the case, you are consuming at least twice the calories, fat, sugar and sodium!

Servings Per Container: Always check the number of servings in a container. It is often more than one, even for something that seems like only one serving to you. Bottled beverages and small bags of chips often contain two - three servings. If you finish the entire bottle or bag, you will consume two - three times the number of calories, fat, sugar and sodium.

Sodium: This lists the amount of salt in a given serving of food. Processed and packaged foods often contain very high amounts of sodium. Aim to eat no more than 2400 mg of salt per day. This will be hard to if your diet contains too many packaged foods. That's one more reason to eat fresh fruits and vegetables!

Dietary Fiber: It is particularly important to read labels when trying to eat a high fiber diet. What you will notice is that most (but not all) packaged foods are relatively low in fiber - another important reason to eat plenty of fresh fruits and vegetables. When choosing packaged foods like cereals, crackers and bread products, look for options that offer the most fiber.

Sugar: Next time you are shopping, check out the food labels of some of your favorite items. You may find a surprisingly high amount of sugar in what you think of as "healthy" foods. If that is the case, compare labels and look for similar products that contain less sugar.

Insightful Tips

- Make a list before you shop. Think about what you really need. What are the food staples of your household? This list will cut down on impulse grocery shopping and keep your weekly food cost to a minimum.

- Make time to shop. Now that you know how to read a nutrition label it will take a bit more time to make your smart choices. No more tossing items into the cart based on advertisment.

- Try to remember the nutrition facts of basic food groups. Try and purchase familiar brands of beans, rice, cereal and prepared foods. This way you will be sure of your nutrition guidelines mentioned in this article.

Have A Healthy Day!

Realistic Resolutions Throughout The Year

Well here we are just one week into the new year and I wonder what percentage of us have already gone off course with our New Year's Resolutions...

Resolutions can be made for just about anything, at any time, but typically resolutions are famous for being made at New Years and generally they have to do with self image, diet, weight loss, getting organized or just resolving to be a better person.

What most of us don't realize is that we set ourselves up for failure when we are not realistic with our resolutions. Notice that I am not referring to them as 'New Years Resolutions' because I feel that when we resolve to do something important with our lives it can be done when we are mentally ready and in a good frame of mind to follow through.

So lets resolve to make our resolutions to ourselves at just about any month of the year or at any day or week as long as we have made a serious list of what we want to accomplish for ourselves and have designed a plan of action with realistic goals in mind.

For most of us, the subject of weight loss and exercise is always lurking somewhere in our minds. We have become a nation of being self absorbed and totally obsessed with body image, so it is safe to say that 90% of people make New Years Resolutions to "Get In Shape."

Have you ever noticed how crowded the gym gets around the New Year? Look around and notice all the new faces - It is ashame to see that more than half of the new faces seem to disappear in just about one months time. Same goes for your local grocery store. All the vitamins and diet aids are displayed prominently in the front of the store for about the first week of January, then they are removed and put away back in some aisle in a small section of the store marked health food.

The reason for me giving you these two examples to ponder is where is the realistic expectation of our freshly made New Years Resolutions?

We need to eat right, take vitamins and exercise the whole year through. For most of us, gaining weight was not something that happened over night...so then ask yourself, why should getting back in shape happen in one or two months?

The point here is that realistic resolutions succeed when you resolve to pace yourself and expect to achieve small, interval goals. This is meant to pertain to whatever your resolution may be. If it is weight loss, expect to loose 1-2 pounds per month. If it is working out, then start exercising slowly, maybe begin with walking 30 minutes a day and gradually incorporate light weight training 3 times per week. If getting organized is your resolution, start with making an inventory list. This list might be material or spiritual. (Self organization can mean different things to many people.)

Whatever you resolve to do, do it your best and plan to succeed in the long run. When you have accomplished your goals...Celebrate Your Life!!

Have A Healthy Day!

What Are Nutraceuticals, Why Should We Use Them?

Definition of a Nutraceutical

"Food or parts of food, that provides medical or health benefits, including the prevention and treatment of disease."
By Doctor Stephen DeFelice, Foundation For Innovation in Medicine.

The term Nutraceutical was derived from nutrition and pharmaceutical and was coined in 1989 by Dr. Stephen DeFelice. Although the term Nutraceutical is being commonly used in advertising and the market place today, there is no regulatory definition.

It has been found that when Functional Food aids in prevention or treatment of disease, it can be called a Nutraceutical. Some good examples of Nutraceuticals in the food we eat daily include fortified dairy products and citrus fruits.

What Caused The Rapid Emergence Of Nutraceuticals?

Consumers are dissatisfied with drug cost and conventional health care are turning to natural products for treatment and prevention to help combat some of today's problems.

- U.S. Health care costs are the highest in the world, while obesity and future mortality rates are growing higher each year.

- Supply of "Certified Organic" Products are in short supply and our demand exceeds our supply.

- Most raw materials are imported and lack government/industry control on products quality and contamination.

The Nutraceutical industry in the United States is about $86 Billion. The figure is slightly higher in Europe, and in Japan, represents approximately a quarter of their $6 billion annual food sales - 47% of the Japanese population consumes Nutraceutials.

One of the most Revolutionary Nutraceutical products on the market today comes in the form of Drinkable Skincare BORBA Nutraceuticals - including Skin Balancing Waters and Aqua-less Crystalines(the powdered version of the water) provide nutrition and support for skin's inner needs.

There are four unique varities of BORBA Crystaline Formulations and are only limited by Consumer's Preferences and their imaginations.

For a complete explanation of BORBA Nutraceuticals and products, please take the time to visit BORBA online.

Have A Healthy Day!

What Does Organic Really Mean?

In the last three years the word organic has been one of the most widely used and abused words used to describe food, clothes and personal care products.
So before you spend your hard earned money on organic products, make sure you know your organic facts and what you are truly purchasing.

How Do I Know If Something Is Organic?

Most important is to make sure you recognize the important seal USDA Organic. October 21, 2002 was the first day that organic farmers and processors began to use the new USDA Seal.

There are four categories of organic labels based on the percentage of organic content.

1. 100% Organic - May carry the USDA Seal.

2. Organic - At least 95% of the content is organic by weight (excluding water or salt) and may carry the USDA Organic Seal.

3. Made With Organic - At least 70% of the content is organic and the front panel of the product may display the phrase "Made With Organic" followed by up to three specific organic ingredients. (May not display the USDA Organic Seal)

4. Less than 70% of the content is organic - and may only list those ingredients that are organic only on the ingredient panel with no further mention of organic on the main panel. (May not display the USDA Organic Seal.)

Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisims, or ionizing radiation. Animals that produce meat, poultry, eggs and dairy products do not take any antibiotics or growth hormones.

Do Organic Products Cost More?

Organic food does not always cost more. Some of the staple items like coffee, cereal, bread, eggs and even some meats many cost the same or even less than their conventional counterparts. The reason for this is that as the consumer demand for all organic products continues to grow, the cost will continue to come down. When the cost is higher, consider these facts...

- Organic Farmers don't receive federal subsidies, therefore, the price of organic food reflects the true cost of growing.

- Organic Farming is more labor and management intensive.

- Organic Farms are usually smaller and service their immediate communities. They also do not benefit from economies of scale that larger growers get.

Does Organic Food Taste Better?

Taste is an individual matter, but hundreds of gourmet chefs across the nation are choosing to showcase organic because they believe it is superior in taste and quality. An increasing number of consumers are also of the opinion that organic food is fresher and tastes better. Since Organic food is grown in well-balanced soil, it makes sense that a healthier plant would have better taste. Try Organic food for yourself and see what you think!

To see all of the Organic Programs that we offer here at TopHealthSpot.com, please visit our Organic tab!

Have A Healthy Day!

Say Thank You And Be Grateful for Everything In Your Life.

Two Words That Will Change Your Life...Thank You!

A few months ago, I had the good fortune to stumble upon a very small book with a very big message. The book is called "The Secret" by Rhonda Byrne.

Although I had heard about this small book with the very powerful message I had somehow avoided buying The Secret or listening to the DVD. But on this particular summer day I found myself in my favorite bookstore with an hour to while away. On display, right in front of me was "The Secret." I decided to buy my usual afternoon latte and leaf through the pages of the book. It was immediately spellbinding to me and I found it very hard to put down...So I bought it.

The message of The Secret is very profound and as old as time itself. I do believe that it can change your life if you open your heart and your mind completely to its teachings.

On this Thanksgiving Holiday weekend, I would like to share with you all an excerpt from The Secret which touched me deeply. It is a creed that should be remembered by all each and every day. I hope you enjoy reading this as much as I did and I also hope that you will pass it on to people that are near and dear to you!

There are two words that, when spoken, have the most unfathomable power to completely change your life. Two words which, when they pass your lips, will be the cause of bringing absolute joy and happiness to you. Two words that will create miracles in your life. Two words that will wipe out negativity. Two words that will bring you abundance in all things. Two words which, when uttered and sincerely felt, will summon all the forces and vibrations in the Universe to move all things for you.

The only thing standing between you, happiness, and the life of your dreams, are two words...

THANK YOU

Gratitude is one of the easiest and most powerful ways to transform your life. If you become truly grateful, you will magnetize absolute joy to you everywhere you go, and in everything you do. In fact, without gratitude, nothing can ever change. Your life will change to the degree that you use gratitude and begin to feel grateful. If you are just a little bit grateful, your life will change a little bit. If you are very grateful, your whole life will change. If you live gratitude every single day, you will become one of the greatest human beings on the planet, and the light of your life will uplift our world.

The greatest human beings who have ever lived showed us the way with gratitude, and by their example became shining lights in our history. Einstein said "thank you" hundreds of times every single day! Ancient wisdom dating back thousands of years gave us the truth about gratitude. Every single religion speaks of giving thanks. All the sages and saviors of the world demonstrated the use of gratitude in all their teachings.

Of the thousands of letters we receive from people whose lives have become miracles after experiencing The Secret, every single one of them has made gratitude their way of life. It is impossible to be negative when you are giving thanks. It is impossible to criticize or
blame when you are feeling grateful. It is impossible to feel sad when you are in gratitude. Most people are sporadically grateful, however, to change your life with gratitude, a new way of learning how to be truly grateful is what will bring unlimited happiness into your life.

So how do you live in gratitude? Begin your day by feeling grateful. Be grateful for the bed you just slept in, the roof over your head, the carpet or floor under your feet, the running water, the soap, your shower, your toothbrush, your clothes, your shoes, the car that you drive, your job, your friends, your refrigerator that keeps your food cold. Be grateful for the weather, the sun, the sky, the birds, the trees, the grass, the rain, and the flowers. Be grateful for the stores that make it so easy to buy the things you need, the restaurants, the utilities and services and electrical appliances that make your life effortless. Be grateful for magazines and the books that you read. Be grateful for the chair that you sit on, and the pavement that you walk on. Be grateful for your favorite music that sweeps you away, and for movies that make you feel good. Be grateful for your phone that connects you with people, for your computer, for the electricity that lights up your life. Be grateful for air travel that flies you everywhere. Be grateful for the roads and traffic lights that keep the traffic in order. Be grateful to those who built our bridges. Be grateful for your pet, for your child, for your loved ones, for your eyes that enable you to read this. Be grateful for your imagination. Be grateful that you can think! Be grateful that you can speak. Be grateful that you can laugh and smile. Be grateful that you can breathe! Be grateful that you are alive! Be grateful that you are You! Be grateful that there are two words that can change your life!

Thank you! Thank you! Thank you!

The more that you practice gratitude the more deeply you will feel it in your heart, and the depth of the feeling is the key. The more deeply and sincerely you feel it, the more you will bring absolute bliss and happiness on every single subject. Watch what happens in
your life when you practice gratitude every single day and in every single moment and in every opportunity that you can. Remember, if you are criticizing, you are not being grateful. If you are blaming, you are not being grateful. If you are complaining, you are not being grateful. If you are feeling tension, you are not being grateful. If you are rushing, you are not being grateful. If you are in a bad mood, you are not being grateful.

To understand the power and the magic of gratitude, you have to experience it for yourself. So why not begin by deciding to find 100 things a day to be grateful for? As you practice gratitude every day, it won't take long before gratitude is your natural state of being, and when it happens you will have unlocked one of the greatest Secrets to Life.

If you would like, you can purchase The Secret online at Barnes & Noble.