Bootcamp Week #1! And a How-To Guide for Reading Nutrition Labels!
As many of you know by now, the Poise Fitness Bootcamp in the park has begun! We're only into Day 2 and these girls (and boy) are shaping up to be quite the group! However they weren't exactly elated when I demanded a group photo...at 6:30am this morning. Check it out above for a sneak-peek at the group of great trainee's! I'll be posting updates about their experiences and trials, as well as my own.
Monday, Day 1, was Fitness Testing day and an intro to circuit training bootcamp-style (remember, each week gets harder and we progress fast...so no day is an easy day!). Today was their first round of upper-body work, plus a calisthenics-laden obstacle course with an agility ladder, high-knees, farmer-walks (buckets loaded with heavy rocks), stability ball pushups, etc. These guys worked HARD! Good for them and congrats to all of 'em on being soooo close to completing week #1!
With that said, I'm working on a new blog where I'll be able to incorporate many, many terrific elements and photos and videos...that's right, I said videos! Which means you'll get access to some quick 90-second workouts and other fun, fit knowledge that I feel like sharing whenever I get the urge! While it's a work-in-progress and there's not much of anything up just yet, it's coming shortly and I'm working on it whenever I have a free minute... so stay tuned and look for it at http://poisehealthandfitness.wordpress.com/!!
Okay, so how many of you out there get positively frustrated when trying to de-code nutrition labels? Or don't even want to look because you know what you're buying is probably not good for you but officially seeing it written on the box will only make you feel like stuffing your face with it? Dry those tears, my friends, because reading labels doesn't have to be as time-consuming and scary as you think! Use these 10 tips to get you started on your way to de-coding the fine print and making sure what you and your family are putting into your mouth is a good and healthy option.
1. Ingredients are listed highest to lowest by weight, so the items at the top of the list make up the bulk of the food. Look for ingredients lists containing predominantly unprocessed, whole foods.
2. A lengthy ingredients list may be a sign that the product has unneeded extras like artificial preservatives, particularly if you don't recognize the terms.
3. When considering serving size, keep in mind that packages often contain more than a single serving. You may have to double, or even triple, the amounts of everything on the label to get an accurate picture of what's in a single container.
4. Meals should add up to approximately 600 calories. Snacks should be around 200 calories.
5. The recommended daily value (usually referred to as DV on labels) is 65 grams of fat for a 2,000-calorie-a-day diet. If a food has 20 grams of fat per serving, consider whether it's worth eating almost a third of your daily fat allotment in one serving.
6. Don't just look at the trans fats number. Avoid all products containing shortening or any kind of partially hydrogenated oil in the ingredients list (see my rant about this, a couple blogs ago!).
7. The upper recommended DV for sodium is around 2,400 mg a day. Look for low-sodium versions of your favorite foods (also see a few blogs ago for my sodium rant...yes, another rant!).
8. The food should have a minimum of 2.5 grams of fiber per serving. Yay, fiber! To maximize intake, look for whole grains in the ingredients list: "whole" (as in whole-wheat flour) or "oat" (as in oatmeal).
9. Divide grams of sugar by four to get the number of teaspoons of sugar in one serving -- a clearer visual. No more than 10 percent of your daily calories shoudl come from added sugars (and yes, there is also an earlier rant about sugar...of course!).
10. Know your daily protein needs. Divide your weight in pounds by 2.2 to get your weight in kilograms. Multiply that number by 0.8. For a 150-pound woman (68 kilograms), that comes out to about 55 grams.
Hope this helps you and if it did, SHARE IT! Knowledge is power...especially when it comes to your health!