Navigating a Nutrition Label

Navigating a Nutrition Label

Start with the Serving Size

• Look here for both the serving size (the amount for one serving) and the number of servings in the package.
• Compare your portion size (the amount you actually eat) to the serving size listed on the panel. If the serving size is one cup and you eat two cups, you are getting twice the calories, fat and other nutrients listed on the label.

Check Out the Total Calories and Fat

• Find out how many calories are in a single serving and the number of calories from fat. It’s a good idea to cut back on calories and fat if you are watching your weight.

Let the Percent Daily Values Be Your Guide

Use percent Daily Values (DV) to help evaluate how a particular food fits into your daily meal plan:

• Daily Values are average levels of nutrients for a person eating 2,000 calories a day. A food item with a 5 percent DV of fat provides 5 percent of the total fat that a person consuming 2,000 calories a day should eat.
• Percent DV are for the entire day, not just one meal or snack
• You may need more or less than 2,000 calories per day. For some nutrients you may need more or less than 100 percent DV.

The High and Low of Daily Values

• 5 percent or less is low. Aim low in total fat, saturated fat, trans fat, cholesterol and sodium.
• 20 percent or more is high. Aim high in vitamins, minerals and fiber.

Limit Fat, Cholesterol and Sodium

Eating less fat, cholesterol and sodium may help reduce your risk for heart disease, high blood pressure and cancer.

• Total fat includes saturated, polyunsaturated, monounsaturated and trans fat. Limit to 100 percent DV or less per day.
• Saturated fat and trans fat are linked to an increased risk of heart disease.
• High levels of sodium can add up to high blood pressure.
• Remember to aim for low percentage DV of these nutrients.

Get Enough Vitamins, Minerals and Fiber

• Eat more fiber, vitamins A and C, calcium and iron to maintain good health and help reduce your risk of certain health problems such as osteoporosis and anemia.
• Choose more fruits and vegetables to get more of these nutrients.
• Remember to aim high for percentage DV of these nutrients.

Additional Nutrients

You know about fat and calories, but it is important to also know the additional nutrients on the Nutrition Facts Panel.

• Protein

Eat moderate portions of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans, peanut butter and nuts.

• Carbohydrates

There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain breads, cereals, rice and pasta plus fruits and vegetables.

• Sugars

Simple carbohydrates or sugars occur naturally in foods such as fruit juice (fructose) or come from refined sources such as table sugar (sucrose) or corn syrup.

Check the Ingredient List

Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight. Those in the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish or limit added sugars or people who prefer vegetarian eating. 

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Physical Activity = Universal Life Preserver

Physical activity really is the "universal life preserver." 

That is the conclusion from a powerful new study that followed the health and physical activity levels of 334,000 men and women over a 12-year period. But first some bad news. According to this analysis, being sedentary is deadly-in fact twice as deadly as being obese. 

As for the good news, the study also found that as little as 20 minutes of brisk walking daily can reduce a person's risk for an untimely death up to 30 percent! According to a noted expert in exercise physiology who commented on this eye-opening new study, the beneficial adaptations that the body makes in response to a little movement is nothing short of "astounding." And we agree-if you can get such a sensational return by dedicating just 1.4 percent of your day to moving your body, then that really is astounding.  

If you haven’t already “Liked” our New Horizon Teacher Connect Face Book Page, we encourage to join our group!

Make the Most of Each Day in 2015!

“Success in life is founded upon attention to the small things rather than to the large things.” – Booker T. Washington

Our lives are a large collection of single days one right after the other. The sun rises, the sun sets, and it rises again. In the end, the lives we chose to live will be determined by how we choose to spend each day.

Here are 10 steps to make the most of every day:

1. Rise early. Early mornings can be quiet, peaceful, productive, energizing.

2. Eat right. The food we put into our bodies becomes the fuel on which it runs. We are wise to make sure it is the right kind of fuel at every meal. Just be sure to include some protein in your breakfast, your mind will be sharper and clearer because of it.

3. Exercise. According to recent studies, people who exercise regularly report to be happier, calmer, and better equipped to handle whatever the day decides to throw at them. Interestingly enough, the study seemed to indicate these benefits were experienced on a day-to-day basis, which means you can begin to experience them today by choosing to exercise just 20 minutes.

4. Accomplish one big task. We all have projects, work, and requirements for our time – things that we need to accomplish. Likely, your to-do list is longer than you can accomplish in one day. But to make the most of this day, choose one big thing on your list and do it first. If you finish, move on to the next.

5. Do one thing that you love. Apart from the day-to-day requirements of living life, you have dreams, goals, and hopes. You have hobbies that you love and activities that breathe life into who you are. Embrace these life-giving opportunities and do one thing every day that you love.

6. Rest effectively. Rest is as essential to our bodies as food and water and air. Our bodies need to be refreshed on a daily basis and a weekly basis. Don’t neglect to schedule rest and don’t feel guilty about it when you do.

7. Be present with others. Put away distractions. Engage in conversation. Ask questions. Give time for answers and try to look people in the eye when you do. Their eyes reveal far more than their words.

8. Give to someone else. Your fullest joy in life will not be found living it selfishly for yourself. Rather, the periods of greatest joy and fulfillment are found in the moments and motivations when we are choosing to give to others. Invest your life in someone else everyday; mentor a child, help a co-worker, fund a local charity, or just make that phone call to a friend who needs to hear from you.

9 Nurture your soul. Our lives are more than flesh and blood. They are also mind and heart and soul. Find time each day to feed your soul by embracing gratitude, laughter, hope, and faith.

10. Reset. Tomorrow is another day with great potential and opportunity. You’ll want to begin it with a clear slate and a fresh start. Take 10 minutes each evening to clear the clutter and refresh your home for the next day.

Today is among the greatest gifts we have ever been given. Let’s use it wisely and refuse to waste a single one.

New Year and a New Katie! A New Horizon health transformation story for 2014!

Katie of New Horizon Elk River made the decision in 2014 to get healthy!  

Katie began her health journey May 2014 starting at 315 pounds and fast forward to today (December 31st) she proudly reflects on her 117 pound weight loss story.

Facing the summer of 2014, she decided to make a change in her health along with her family’s health. At the time Katie felt tired, uncomfortable, not motivated to do much of anything.  Katie found a program that was comprehensive, focusing on a whole approach to health and habits of health for long term results.   Katie enjoyed the support of a free health coach, a virtual network of support, without having to attend a support group or commute to a location. 

As Katie continues in her health journey, she is now paying it forward, helping those looking to make a change, as she did this year!  Please contact Katie to learn more. 

Katie9576@aol.com

763.486.2795

Looking at Each Day Differently!

We humans are certainly creatures of habit. Once we wrap our arms around an idea or a behavior, we tend to hold on for dear life. As a matter of fact, holding on to old thinking and old ways of doing things is one of the most difficult issues people face when trying to live healthier lives. 

Repetition creates habit, and we are all, to some degree, hostages of our past selves. To make this point, let me share something I read by mind/body expert Dr. Deepak Chopra. He says the following: “It is estimated that 90% of the thoughts a person has in a day are a literal repeat of the thoughts the day before.” No wonder change is so difficult! This brings me to my thought for the day.

If Chopra is right, you must be very mindful and very aggressive about bringing change into your life. With that said, I’m going to declare this Try Something Different Day! Here is what I’d like you to consider: Choose one thing you will do differently. Maybe it’s to take a different route to work. Maybe it’s wearing a color you never wear. Maybe it’s eating no junk food. Maybe it’s not smoking. You get the idea! Just pick one thing you do mindlessly and habitually and then… do it differently. 

Who knows, Try Something Different Day just might turn into something much better!

Wishing You Great Health in 2015!

Sugar and Sleep

One of the pillars of a healthy lifestyle is a good night of sleep. But a good night’s sleep isn’t always easy to come by. While many people just disregard their tiredness the next day, the fact is they may be partaking in some bad habits that affect their sleep.

For the average adult, a healthy amount of sleep is considered to be seven to eight hours a night. But many people cite having too much energy at night to settle down and fall asleep. One of the main culprits may be having too much sugar too close to bed. Having a lot of sugar before bed can cause blood sugar to climb and then fall quickly as the body brings it under control with hormones. The swing in hormones and blood sugar levels may impair sleep.  For people with diabetes, high blood sugar is often a warning sign for sleep issues. When people are tired during the day, they are inclined to eat more to give themselves a boost of energy. This tends to boost blood sugar. But eating right throughout the day actually has a better effect on tiredness, as proper blood sugar levels will aid people in getting a good night’s sleep and then waking up with enough energy to last the day.Some studies even show that eating high-sugar foods before bed causes nightmares.

Here are some foods to avoid before bed if you want to get a restful night of sleep.

Candy: Too much sugar will give people energy and they will not be able to settle down and get to sleep. Give yourself a couple of hours before bed without any sugary candy to help aid in getting to sleep.

Soda: Soda has little nutritional value to begin with, and since it is high in sugar and caffeine it will probably keep you awake longer than you want. Try and avoid soda in the hours leading up to bed.

Coffee: This one should be obvious, as coffee is loaded with caffeine and is meant to give you energy. But even with a decaf coffee, you could be kept awake, especially if you add sugar to sweeten the drink. Don’t drink coffee past mid-afternoon if possible if you don’t want it to hinder your sleep.

Ice Cream: While it is often tough to resist a nice bowl of ice cream before bed, all of the sugar is going to give you too much energy to get to sleep. Additionally, ice cream is packed with fat and your body won’t have a chance to burn any of it before lying in bed for the night.

If you are looking for a restful night of sleep, avoiding sugar should be your top priority. 

You’ll be happy you did when you wake up refreshed the next morning.

Ten Gifts That Will Not Break The Bank

Gifts That Have a Deeper Impact and Meaning:


1.) Volunteer- (Check out this organization if you live in the Twin Cites: Hand on Twin Cities)

2.) Scoop your Neighbor's Driveway or Sidewalk (Bonus if you do this all winter long after each snowfall!)

3.) Help a Friend with Their Holiday Cards

4.) Babysit for a Couple Free of Charge who could really use a date night (They will be forever grateful!)

5.) Send a Homemade Thank you Card to a Person Who Has Impacted Your Life (Only expense is a stamp)

6.) Re-gift one of your Favorite Books you have already read 3 times (Write a meaningful message inside the front cover)

7.) Clean out your Closet and Donate your clothes, jewelry, shoes, etc to local thrift store (OR deliver it personally to a less fortunate family in your area. Give Locally:  http://givelocally.net/ )

8.) Create a Family Recipe Book (Use this website to create and customize your own Ebook and Ipad app for free: http://www.bakespace.com/cookbooks/submit/)

9.) Walk Someone's Dog for for Them Once a Week for a Year (Great exercise for you as well!)

10.)  Put Together a Care Package for a local shelter out of new things you already have in your closets or cupboards.