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Weight Loss "Wisdom"
April 28, 2022- Issue #5
The Doctor is In...
Buyer Beware!

Understanding what we eat can help us to make healthier food and drink choices. The front of a package can often be misleading - it's often used for marketing to make you buy the product. The real information is on the back of the package on the nutrition label.

But when you need to get in and out of the store fast, how do you find time to analyze the nutrition label? You need to be able to quickly scan the label for the nutritional information.

Here are four things that you can easily scan for: 

Fats
  • If it is mostly SATURATED and/or TRANS FAT, put it back on the shelf. 
  • If it mostly UNSATURATED, then buy it.
  • CAUTION: Don’t be fooled if the trans fat is listed as 0 grams. Up to 0.5 grams is allowed without having to list in on the label. Look at the ingredients list. If you see partially hydrogenated oil and/or shortening listed, then there are trans fat in it.

Sodium
  • It is often high in processed foods.
  • Look for less than 400 mg per serving (which is a third of what you need for the day)

Fiber
  • Look for at least 3 gram per serving in foods like breads, pastas, crackers, and soup.

Carbohydrates
  • In general, look for less than 15g carbohydrates per serving.
  • Look for added sugars. Avoid foods that have too much total sugars or added sugars.
  • For men, stay under 37.5 grams or 9 teaspoons per day of sugar
  • For women, stay under 25 grams or 6 teaspoons per day of sugar

Remember, reading food labels can be tricky, but very important. Don’t get caught up in what the front of the package says---that’s all marketing to make you buy the product. Rather, turn the package around and read the nutrition label.
Did You Know?
There are 64 countries around the world which require labeling of products which contain GMOs. But, in the U.S., the FDA policy supports voluntary rather than mandatory GMO labeling.

Approximately 90 percent of all corn and soybeans grown in the U.S. are genetically modified. Unless a label clearly indicates otherwise, assume that any corn or soy used in U.S. - made products is most likely GMO.
Wellness Corner

Practicing Mindful Eating
Engaging in mindful eating practices on a regular basis can lead to a more satisfying relationship with food and eating.

It is important to understand that your eating experiences are unique to you. Direct your awareness to all aspects of food and eating on a moment-by-moment basis. Look at your choices and experiences associated with food and eating. Be aware of your hunger before, during, and after eating.

Below is a list of thoughts to focus on while practicing mindful eating:
  • I eat slowly and taste each bite.
  • I put my utensils down between bites.
  • I prefer eating only when I am hungry.
  • I love feeling light and energized after I eat.
  • I feel calm and in charge of myself when I eat mindfully.
  • I feel confident and self-respecting when I eat mindfully. 
  • I eat food that makes my body happy.
  • I honor my body.
  • I honor my emotions rather than stuffing them away with food.
Featured Recipe

Saturday Skillet Breakfast
Ingredients:     
12 slices Turkey bacon, cut into 1/2 inch pieces
1 medium potato, cut into small cubes
2 green onions, thinly sliced
1/2 green or red pepper, diced
1/2 tsp. chili powder
1 carton 8 oz. frozen, thawed or refrigerated cholesterol-free egg product, beaten

Directions: Place turkey bacon, pepper and potato in non-stick skillet. 

Cook on medium heat 12 minutes or until potatoes are fork-tender, stirring frequently.  
Stir in onions and chili powder. 

Pour egg product evenly over mixture; cover. 

Reduce heat to low and cook 5 minutes or until mixture is set. 

Cut into 4 wedges.

Serves 4        
Calories 160, Protein 12g, Net Carbs 8g


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