A SUSTAINABLE LIFESTYLE

PRACTICAL HACKS TO HOLISTIC HEALTHY LIVING: HOW TO CREATE A SUSTAINABLE LIFESTYLE YOU LOVE

A little bit about me 

First off, Hello! My name is Jessica Thiels AKA The Lively Fitness Girl. 

I am a holistic health and fitness coach with a heart full of passion to help people create a beautifully balanced lifestyle that is sustainable and realistic. Since I was a little girl I always had a lot of energy. You would always see me jumping around and moving around. I never wanted to sit still and I would get bored super easily – sorry parents LOL! 

I found myself naturally leaning into sports, specifically running. I loved the challenge of it and I love how it made me feel – unstoppable, strong and free. As I got older, I got very good at running in High School and then I naturally started going to gym and discovering new ways to challenge myself. After studying a BCOM at University, I realized very quickly that I’m not cut out for the corporate environment so I went ahead and studied a Personal Training Certificate and Group Instructing Certificate at FitPro. I then decided I wanted to further my knowledge, so I got a health coaching certificate through the Institute of Integrative Nutrition which qualifies me to guide my clients to create a holistically healthier life – from exercise and nutrition to relationships, career, and spirituality. 

With a couple years of experience working as a Health and Fitness coach – I couldn’t be happier with the path I chose to help people create and live the lives they deserve. 

Let’s talk about you! 

Anyways, enough about me! Let’s talk about you. How are you doing right now? Are you constantly hopping on and off diet and exercise plans? Are you restarting every Monday after binging on the weekend because you were too restrictive during the week? Are you feeling like you can’t stick to anything and you can’t seem to find balance? 

Listen, I TOTALLY feel you. We’ve all been there. All of a sudden becoming too restrictive and too hectic can cause you to resent the whole process and journey of health and fitness. Yes, if you have goals you want to reach you do have to make certain sacrifices but if you are trying to create and maintain a sustainable healthy lifestyle, becoming overly restrictive will make you hate the process and turn back to your old habits.

The goal is NOT to feel like you need to consistently restrict yourself or start again every Monday. The goal is to create a lifestyle where you have balance. Where you feel good about yourself all of the time! Trust me, I know it’s easier said than done but what I do know is it is 100% possible. Starting small, celebrating yourself along the way and keeping it simple is a fab place to start!

HACKS TO HOLISTIC HEALTHY

The health hacks you’re after

Let’s dive into it! Here are a few tips to get you to start building a healthy balanced lifestyle for yourself:

1. Start small

Don’t go from zero to hero, it never works! Being super restrictive isn’t sustainable over a long period of time. Focus on creating small changes or small healthy habits that will become the building blocks to an overall balanced lifestyle.

2. Move your body

We all know that after getting some form of exercise you feel more positive and productive. Set a routine and ensure you move your body or exercise for at least 30 minutes every day – whether it be the morning, afternoon or evening. Also be sure to find something you enjoy and stick with that! Any form of exercise will do.

3. Work on your mental health

This is SO important. Often, we are focusing far too much on diet and exercise that we don’t even check up on our mental health. Just like you need to make healthy decisions everyday with regards to diet and exercise you need to do the exact same for your mental health. 

Take some time in the day and check up on yourself, make some time for meditation, journaling and breathing. If your mental health is not in check it will directly affect everything else in your life. Make this a priority!

4. Fill your fridge with yummy goodness

No, this doesn’t include just kale and broccoli. 

I’m talking about filling your fridge and pantry with a variety of fresh wholesome foods that will make you excited to eat your meal. Start learning some new healthy, tasty and quick recipes – there’s millions on Google. Being healthy doesn’t mean missing out on yummy food it means learning how to cook and create healthy yet tasty meals.

5. Have healthy snacks available always

Guys, full disclosure: I’m a snacker myself and if there’s no yummy fruit available or something to grab I will always feel like I need to have something sugary or salty to fill the hole. 

Have fruit, nuts, natural health bars/protein bars etc. available to you to avoid grabbing the wrong things.

6. Drink water

No but really drink water. Most of the time if we haven’t drank enough it causes us to snack unnecessarily.

7. Get some good shut eye

Guys, sleep is so important. I know it seems like a basic thing but often we stay up too late working, fiddling on our phones or watching too much TV instead of trying to wind down for good quality sleep. In order to do this, you need to make sure you have a good night-time routine! 1 hour before bed, start slowing things down and preparing for at least 8 hours of sleep. If you don’t get enough sleep it will affect how you function during the day and it will affect the choices you make during the day.

8. Treat yourself

What a lot of us try to do is cut out absolutely everything we like and then hope for the best. Becoming too restrictive like this can cause us to then have a huge binge day because you’ve restricted yourself far too much. You can still have the foods you love but in moderation. Try not to get into the habit of creating a ‘cheat day’ because this mostly leads to us over doing it and feeling super sick and angry with ourselves. Have a chocolate, have a pizza etc. but then continue with your normal meals and routine thereafter.

9. Listen to your body

What is your body asking for? Sometimes your body might need you to slow down a bit and this is when you need to listen. Not every day are you going to feel like an intense workout session. Maybe sometimes your body needs something more chilled like stretches or yoga. This is a huge part of creating a balanced lifestyle because not every day will feel the same. So, tailor your day to day to what your body needs. And no this doesn’t mean giving into laziness or giving into excuses. It means changing things up when your body genuinely needs some TLC.

The bottom line

If you are trying to feel good, then let’s start by saying hell no to quick fixes! Learn that nothing worth having comes easy – you need to put in the work and make the changes. After all, nothing changes if nothing changes, am I right? 😉 If you make consistent healthy decisions every day you will quickly start to form a new routine and new normal for yourself. This new normal is the balanced lifestyle that you deserve to live. Something that will be sustainable throughout your life.

Realize that there is no destination to health and fitness. It’s a journey and it’s your journey! Enjoy the ride.

Let’s keep in touch:
Instagram and Facebook: @thelivelyfitnessgirl

Website: www.livelyfitness.co.za

Email: jessica@livelyfitness.co.za

 

September 8, 2020 Eat Well Comments Off on PRACTICAL HACKS TO HOLISTIC HEALTHY LIVING: HOW TO CREATE A SUSTAINABLE LIFESTYLE YOU LOVE
Creamy One-Pot Pea Pasta with Mint

CREAMY ONE-POT PEA PASTA WITH MINT

Difficulty: Easy

Time: 20-30 minutes

Serves: 6-8

This simple pasta is fresh and serves as the perfect dish for a Spring lunch! Peas contain high concentrations of dietary fiber, protein, vitamins A, C, E and K. They are great for digestion and are rich in phytonutrients!

Ingredients

  • 500 grams large shell pasta (or pasta of choice. Bowtie pasta also works well!)
  • 1 1/4 cups heavy whipping cream
  • 500 grams package frozen baby peas (do not thaw)
  • 2 1/2 cups freshly grated Parmesan cheese plus additional for serving
  • 1/4 cup chopped fresh mint
  • 1/2 cup chopped fresh Italian parsley

Method

Cook your pasta in a large pot of boiling salted water with some olive oil to prevent sticking, cook until just tender but still firm to bite. Do not overcook. Drain the cooked pasta and keep 1/2 cup of the pasta water. Return the pasta to the pot.

In the meantime, bring your cream to a simmer in a large pan over a medium-high heat. Add peas and simmer just until heated through, about 1 to 2 minutes. Add 2 cups of Parmesan cheese (keeping the rest for serving) and stir until melted and the sauce thickens slightly, this should take roughly 1 minute. Stir in the mint and half of your parsley. Pour sauce over pasta and toss to coat, adding pasta cooking liquid by tablespoonfuls if dry. Season to taste with salt and pepper. Transfer to bowls. Sprinkle with the remaining parsley.

 

Download Your Creamy One-Pot Pea Pasta with Mint Recipe Here

September 3, 2020 Lunch, Recipes Comments Off on CREAMY ONE-POT PEA PASTA WITH MINT
APPLE GINGER BEETROOT SMOOTHIE

APPLE GINGER BEETROOT SMOOTHIE

Difficulty: Easy

Time: 10 minutes

Serves: 4

This smoothie is a delicious and healthy way to cleanse your body with no refined or added sugar and no dairy. Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. In our opinion, nothing ‘beets’ this healthy start to your day!

Ingredients

  • 1 beetroot (fresh and uncooked) with stem removed, washed, quartered
  • 1 apple cut into quarters
  • 1/4 cup carrots tops removed, washed, loosely chopped
  • 1/2 cup baby spinach rinsed, drained
  • 1 Tbsp ginger peeled
  • 1/2 cup ice cubes
  • Water as needed to change consistency: Add enough water to reach the surface of produce and ice

 Method

  • Blend and enjoy!
  • Serve immediately; or you can store in the freezer and thaw up to one hour before drinking.
  • For an extra sweet touch, add sweetener of choice.

 

DOWNLOAD YOUR APPLE GINGER BEETROOT SMOOTHIE RECIPE HERE

September 3, 2020 Eat Well Comments Off on APPLE GINGER BEETROOT SMOOTHIE
Vegan 101

VEGAN STARTER PACK: INFILTRATING THE INNER CIRCLE

A top tip from the inner circle of veteran vegans; once you make the decision regarding the BIG ‘V’, please do yourself a favour & prep, babe! This is not a choice to be taken lightly, it is a lifestyle change at the end of the day & your current pantry staples are more than likely not really up to scratch! You reckon you’re fine, ‘cause you have bread & butter, you’ll just make a sarmie? 

Nope. That bread is probably made with milk & your fave sandwich spread is 100% made using eggs. UGH!

You are about to venture into the most intense game of speed reading you could ever imagine. I am pretty sure every single Pick ‘n Pay employee in Jozi must think I’m not lekker in the head; I stand for hours reading labels. Why does everything use MILK POWDER? You’re about to lose A LOT of the products you once knew & loved. Perhaps, take a moment of silence for your once beloved packet of Doritos.  Shame.

This all may sound scary & overwhelming, thinking that you’re ‘losing out’ by going vegan. But, you are about to gain so much more! You would not believe the incredible vegan alternatives to absolutely everything you can imagine… Vegan chocolate is the flippin’ bees knees! (No bees were harmed in the making of this blog thanks to SunnyBo Hunny!)

Oh, while you’re here, check out my other blog: VEGAN POLICE: THE TRIALS & TRIBULATIONS OF A MODERN DAY PLANT-EATER

Vegan Food

Shopping List

Back to business, though! My newbie vegan shopping list is short & sweet, to get you through your first week. You probably think it’s a list as long as my arm, consisting of quinoa, agave syrup & tofu? Well, the truth of the matter is, there is only one thing in this realistic vegans starter pack…

Peanut butter.

Yep, that is all you need, honey. Peanut butter (OhMega Nut Butters being my personal favourite!)  & a spoon big enough to feed the inevitable cravings. Because, they will come. Trust that! I think the vegan community has created an air of being ‘from the Earth’, drinking water straight from the damn stream & bathing in oat milk… (Oat milk is hella expensive, it would be a very shallow soak.)

But the reality is, most of us are just as unhealthy as the next person. Myself included! I can promise  you right now, every single vegan alive has some sort of nut butter in the cupboard. Not all of us want to eat kale & drink Kombucha. DO NOT BE FOOLED!

You need to understand, going into this that your body is going to go through some major changes. A lot of withdrawal & you are going to have some hectic cravings for things you never thought you would miss! Fish paste from boarding school when you were in grade 7? GET IN MY BELLY! A lekker oily boerie roll from that dodgy braai stand outside of Builders Warehouse? ASSEBLIEF! 

But, if you’re committed to your decision to tread more lightly on the planet, then push through! The reward far outweighs your need for a lamb chop or even a Wimpy burger! Think of the impact you as a person are making in the world. For every year that you choose not to eat meat, you would have saved 10 055 pigs, 647 737 chickens, 11 357 cows & 3 million prawns! I highly suggest checking out Fry’s website to see some really eye-opening stats!

 I mean, that is a hell of a lot of good karma!

A Raw Deal

I think my least favourite question I get, being a vegan (and trust me, there are PLENTY) is, “but why are you vegan?” I am never quite sure how to respond to that one. Should I be brutally honest? Should I sugar-coat it so that I don’t offend you? And, are you genuinely asking out of interest or are you just waiting to give me your opinion? 

My answer? I am vegan for all of the reasons. 

But mainly ‘cause Russel Brand told me so & who could ever say no to him?

 

Want some meal inspo? Check out these plant-based meals: 

CHOCOLATE OAT BOWL

CHICKPEA CURRY

PASTA ALLA RELISH

 

August 25, 2020 Eat Well Comments Off on VEGAN STARTER PACK: INFILTRATING THE INNER CIRCLE
Mental Wellness

HOW TO MANAGE YOUR MENTAL WELLBEING AMIDST A PANDEMIC

As we continue to adjust to a new way of living during the ongoing COVID-19 pandemic, many people are starting to feel overwhelmed by the distance between themselves and their loved ones, and it hasn’t been easy on individuals who are already struggling with their mental health. 

With this current global atmosphere of uncertainty and apprehension, it’s becoming increasingly important that we take the time to not only look after our physical health but to make our mental health a priority too. That’s why we want to encourage all our readers to change their outlook and start these 6 essential mental health hacks to better connect to their inner feelings and improve their mental well-being.

Covid-19 and maintaining your mental health   

By now we all know about the precautions we should be taking to keep ourselves physically healthy and protect ourselves from the coronavirus – but what are we doing to take care of ourselves mentally?

When it comes to managing your mental health, there is no one step, quick-fix solution in this journey. The good news is that there are plenty of mindful practices you can commit to every day to keep yourself mentally healthy and stay strong during this pandemic.

1. Be mindful of your environment and your feelings  

Trying to live a more mindful life begins with making a conscious effort to get in touch with yourself and your emotions. Take time to notice when your stress response is triggered and identify stress-enhancing situations. 

For some of us, having to constantly communicate on our phones, be on social media and regularly check the news for COVID-19 updates on a daily basis can take its toll. 

While it’s hard to take the right advice and slow down when you’re feeling overwhelmed, the first step is to admit to yourself that the world will not stop turning if you ignore a single DM or take a little longer to reply on WhatsApp. You may need some time to be in your own bubble and ignore the rest of the world – and that’s okay!

2. Discover your unique stress-relievers 

Since mental health is directly linked to our body’s immune system, it’s important to discover your specific coping habits which act as anti-stressors in times of rising anxiety. 

For some people, coping with stress or feelings of depression means getting out of the house and going for a long hike, a jog or a sweat-filled session at the gym. But for others, it’s lounging in the same pyjamas all day and scrolling through motivational posts on Pinterest (don’t worry – we’ve all been there). 

The point is that there’s no one-size-fits-all way to deal with stress, and it’s essential to keep that at the forefront of your mind at all times. While getting started with online therapy and doing regular meditation sessions are great ways to stay calm, it’s important to remember that your coping mechanism doesn’t have to look a certain way to others. Who says that gouging a bowl of ice great and watching reruns of The Office isn’t just as therapeutic? 

Mental wellness 101

3. Get real about your mental health 

There’s a lot of ways to answer the question, “How are you doing?”, but a lot of the time, most of us tend to steer clear of the honest answer. Instead of shrugging off your emotions, start trying to admit that you’re struggling with what is happening in the world right now. If there was ever a time where it was okay to feel vulnerable and afraid, it’s during this pandemic. 

Remember to be proud of yourself and acknowledge the work you’ve already done to try and keep your mental health in check. Most importantly, don’t be afraid to admit to others that you’ve hit some bumps in the road along the way and ask for their help getting back on track. Being honest and open about the emotions you are experiencing is a great way to load-shed your stress and get it off your chest. 

For men, doing this may be especially intimidating due to the harsh stigma around men’s mental health. That’s why it’s important for all of us to openly acknowledge any struggles we are facing and create a more open dialogue about mental health. 

4. Move your body

Part of being able to thrive during this uncertainty is to keep yourself motivated towards achieving a new goal – such as improving your personal fitness and working towards living a more healthy life. 

We all know about the healing benefits of exercise – it gets your blood pumping and your spirits up – but most of us don’t actually relish the idea of sweating inside a hot home gym all day. 

The great news is that there are all sorts of fun and exciting ways to stay fit and get home endorphins flowing. Try to have some fun by taking a new online dance class and letting loose – nobody’s looking! Or go on a hike with your friend or family for the day. Most people underestimate the healing positive effect of being outdoors in the fresh, open air. 

You’d be surprised how even a simple walk in the park or a stroll at the beach can inspire the innermost feelings of happiness and peace.

5. Give your hobbies some attention

With most of us being far from our friends and families during this time, it’s important that we focus on our inner happiness and try to do things that keep us inspired. 

Now more than ever, we need to focus on the hobbies and passions that we have often put on the shelf due to being caught up in the world of work and stress. Here’s just a few fun new hobbies you could get behind: 

  1. Hone your baking skill as and indulge your sweet tooth with this new delicious choc chip mug cake recipe. Or, if you’re looking for a heartier option, take some time to make your family a healthy home-cooked chickpea curry. 
  2. Get those makeup skills on point and give yourself some time to try that new contour tutorial you saw on YouTube. 
  3. Rearrange your home and redecorate your living room to feed the interior decorator inside of you.
  4. Put your green thumb to the test and start an adorable veggie garden outside.

6. Get yourself a furry best bud 

Lockdown can be lonely, and with thousands of pets abandoned and shelters left struggling due to the effects of COVID-19 on our economy, there are countless furry friends that could use a safe home right now. 

What’s great is that pets are proven to have mood-boosting powers and bring about a sense of calm for people who suffer from high levels of anxiety. Bringing a new friendly companion animal into your life is a sure-fire way to manage your stress in a healthy way, reduce loneliness and elevate your mood.

Studies have even found that:

  • Pet owners are less likely to suffer from depression 
  • People with pets have lower blood pressure when exposed to stressful situations 
  • Playing with pets can increase levels of serotonin and dopamine in the body which can help anxious people to be more calm and relaxed.
  • Caring for a pet can help you make healthy lifestyle changes by encouraging you to start a regular exercise routine where you take them for a walk, a hike or a run.

Health and well-being with Wellbe

Living an active, healthy life can be difficult when you are silently struggling with your mental health. At Wellbe&Co, we want strong ladies and men everywhere to stay as fit, healthy and happy as they can be – no matter what these times bring.

That’s why we strive to give our loyal Instagram followers a daily dose of motivational magic to help you stay inspired and conquer your anxieties. From updates about the latest workouts and healthy new recipes to sharing essential yoga poses that will help you approach your day with mindfulness and serenity, our priority is to give you the encouragement you need to pursue your goals. 

Join the WellBe family today to get your own daily, easy-to-implement, lifestyle-focused nutrition, training and health hacks – all while maintaining focus on your mental health. 

August 18, 2020 Eat Well Comments Off on HOW TO MANAGE YOUR MENTAL WELLBEING AMIDST A PANDEMIC
CUPPA CHOCOLATE CHIP CAKE

CUPPA CHOCOLATE CHIP CAKE

DIFFICULTY: EASY

Time: 5 minutes

Serves: 1

The perfect dessert to make in a hurry! Filled with all the right flavours, this vegan mug cake is the treat you need (right now).

INGREDIENTS 

  • 4 Tbsp spelt flour
  • 1 Tbsp coconut sugar
  • 1/2 tsp baking powder
  • 1/8 tsp salt
  • 2 Tbsp almond butter
  • 1/4 cup unsweetened almond milk
  • 2 Tbsp chocolate chips

METHOD

Add all the ingredients to a mug & mix well. Microwave on high for 1 minute & 30 seconds.

 

DOWNLOAD YOUR CUPPA CHOCOLATE CHIP CAKE RECIPE HERE

August 6, 2020 Eat Well Comments Off on CUPPA CHOCOLATE CHIP CAKE
QUINOA PORRIDGE

QUINOA PORRIDGE

DIFFICULTY: easy

Time: 7 minutes

Serves: 1

This very berry quinoa porridge is an easy, clean eating breakfast for busy mornings. It’s full of good-for-your-gut nutritious ingredients, leaving you feeling fuller for longer and energised to take on the day!

INGREDIENTS

  • 1 cup cooked quinoa
  • 3/4 cup macadamia milk or any milk of choice
  • 1/2 Tbsp honey
  • 1/2 tsp vanilla essence

TOPPINGS

  • 1/2 cup of berries of choice
  • 1 tsp  sunflower seeds
  • 1 tsp goji berries
  • 1 Tbsp nut butter of choice

METHOD

  • Warm the milk, honey & vanilla in a small sauce pan over the stove.
  • Place the cooked quinoa in a bowl & pour milk over it.
  • Top it with all your delicious toppings.

DOWNLOAD YOUR QUINOA PORRIDGE RECIPE HERE

August 6, 2020 Eat Well Comments Off on QUINOA PORRIDGE
STUFFED AUBERGINE

ANCIENT GRAIN STUFFED AUBERGINE

DIFFICULTY: MEDIUM

Time: 20 – 30 minutes

Serves: 4

There is absolutely no shortage of ancient grains to add to your pantry, but if you haven’t tried bulgur wheat, lockdown is definitely the time to give it a go! Rich in fibre and so easy to cook! This delicious and flavourful meal packs a healthy punch!

INGREDIENTS

AUBERGINE

  • 2 large aubergines
  • 1/2 Cup Mediterranean style vegan cheese, crumbled
  • 1/4 red onion, chopped
  • 2 Tbsp olive oil
  • Salt & pepper to taste

BULGAR WHEAT

  • 1 1/2 Tbsp olive oil
  • 1/2 yellow onion, diced
  • 1 red pepper, chopped
  • 1 Cups of uncooked bulgur wheat
  • 2 Cups of water
  • 1/4 Cup  cherry tomato pasta sauce
  • Salt & pepper

METHOD

  • Slice the eggplant down the middle & open it slightly. Make criss-cross lines inside with a sharp knife, drizzle with olive oil, salt & pepper. Start baking in the oven at 180C for 30min.
  • In a medium pot, heat the olive oil & sauté the onions & pepper until soft.
  • Add the bulgar wheat & sauté for a minute, stirring constantly.
  • Add the water & the pasta sauce.
  • Simmer for about 20 min, adding more water as needed.
  • Fluff with a fork & serve inside your baked aubergine, top with crumbled “feta”, red onion & fresh parsley!

DOWNLOAD YOUR  ANCIENT GRAIN STUFFED AUBERGINE RECIPE HERE

August 6, 2020 Eat Well Comments Off on ANCIENT GRAIN STUFFED AUBERGINE
SUNDRIED TOMATO & COCONUT CHICKEN BAKE

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DIFFICULTY: EASY

TIME: 1 HOUR
SERVES: 4

Creamy and incredibly tasty, this recipe has the right amount of protein, carbs and healthy fats and is dairy-free! A real comforting meal that is simple yet satisfying.

INGREDIENTS

500 g chicken breasts, sliced into large strips
1 cup coconut flour
½ tsp black pepper
½ tsp salt
1 tbsp. olive oil
1 onion, chopped
1 tsp crushed garlic
1 tsp Italian herbs
1 tsp dried basil
125 g sundried tomatoes, chopped
2 cans coconut milk

METHOD

Preheat the oven to 180 degrees. In a bowl, mix coconut flour with salt and pepper. Dip the chicken breasts into the flour mixture to coat. Heat olive oil in a large pan (preferably one with high sides). Add chicken breasts and brown for about 5 mins on each side. Remove chicken breasts and place into a large casserole dish. In the same pan, add the onion, garlic, and herbs. Sauté until translucent. Add the sundried tomatoes. Add coconut milk and bring to boil. Keep stirring for 15 minutes. Add salt and pepper to taste. Pour the coconut milk mix on top of the chicken breasts in the casserole dish and bake for 45 minutes. Serve with rice or wholewheat pasta of choice.

Download Your Sundried Tomato & Coconut Chicken Bake Recipe Here

SUNDRIED TOMATO & COCONUT CHICKEN BAKE

June 4, 2020 Lunch, Recipes Comments Off on SUNDRIED TOMATO & COCONUT CHICKEN BAKE

DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE

By Andrea Bursey (MSc. Dietetics)

These days a trip to the grocery store can be more confusing than anything – you’re faced with so many different food options with an array of exciting and appealing claims. Welcome to the “free from” era, a time when food products display more claims and callouts about what they don’t contain compared to what they do. Examples of “free from” claims are gluten-free, free from sugar, free from colourants, and the list goes on. It’s so easy to notice these claims and overlook the entire nutritional profile of a snack food or ready meal. 

How to read food labels

Food labels and nutrition tables don’t have to be overwhelming. They can be used as valuable tools to guide us in making the best choice. It’s important to understand how to read and interpret food labels and use them to your benefit. When comparing the nutritional content of food, always look at the nutritional content per 100 g – this helps you compare apples with apples. The serving size is also important to look at as this is the recommended amount that you should have in one sitting.

Health claims like “low in fat” and “fat-free” displayed on packaged foods may lead you to believe that these products are great choices, however, these foods are often loaded with fillers like sugar and carbohydrates to improve taste and texture. The ingredient list displays quantities of ingredients from the highest to the lowest amount. The closer “sugar” is to the top of the ingredient list, the higher the sugar content. Sugar is sometimes listed using other words: cane sugar, fructose, fruit juice concentrate, high-fructose corn syrup, syrup, honey, galactose, lactose, maltose, maltodextrin, rice syrup, corn sweetener and xylitol.

(Looking for a sweet snack, check out this recipe for dark chocolate peanut butter love bites – high in love and low in sugar).

The consumption of excess salt can negatively affect your health as well as result in water retention and bloating. Look out for other names for high sodium ingredients: celery salt, garlic salt, meat/yeast extract, monosodium glutamate, (MSG), onion salt, rock salt, sea salt, sodium, sodium ascorbate, sodium bicarbonate, sodium nitrate/nitrite, stock cubes, vegetable salt.

Avoid food products that have a very long ingredient list of unfamiliar, processed ingredients. Try to choose products with fresh ingredients and minimal additives and preservatives. A shorter shelf life also shows you that a product is a fresher and healthier option.  

 

Guideline to understanding food labels

Nutrient (per 100 g) 

Best choice:

Sodium < 400 mg 

Saturated fat < 3 g

Total fat < 10 g

Trans fat Trace/0

Sugar < 10 g

Fibre >3 g

April 21, 2020 Eat Well Comments Off on DECODING, UNDERSTANDING FOOD LABELS AND MAKING THE SMART CHOICE