Teacher Tuesday: Talking About Labels

It's back! It's Tuesday and I'm teaching you something once again! Because I love alliteration. And also sharing some knowledge.

Teach Me About: Nutrition Labels

I know I've mentioned how I went to this thing called Be Well Philly Bootcamp on more than a billion occasions. But now I'm going to share some information that I learned during the Nutrition discussion! The session featured Candace Robertson-James and Stella Lucia Volpe from Drexel University highlighting some important nutrition information that a lot of people don't know about.

One of our activities was learning how to read a nutrition label. A lot of people seemed surprised at some of the facts, so I decided to spread the word! I'm not going to go into all of the components, just three areas that I found interesting.

The Anatomy of a Nutrition Label

Just from Google images! Nothing specific.

Reading nutrition labels in grocery stores is going to take up more of your time, yes. But it's going to inform you what you're eating. And that information is POWER when it comes to living a healthy lifestyle! When you're wandering down the aisles, a very good place to start is the top.

Serving Size: Always, always, always pay attention to serving sizes! There are a lot of products (trail mix, I'm looking at you!) that have serving sizes that nobody would know. One bag of trail mix that we had at the session, for instance, had SIXTEEN servings in it. Nobody I know would ever be able to stop at one without specifically measuring it out, so just be conscious of that! Especially with snacky foods. 

Trick! If you buy something like trail mix with clear packaging, you can always take a marker/tape/etc. and mark off the serving sizes so you'll have a visual! So in my sixteen serving example, just eyeball the product into sixteen equal parts! Sure, it's not an exact science and measuring is always better. But time is always good too! :)

Also, you should not be fooled by marketing. There are some crazy companies out there (Pop-Tarts, ahem) that package two pieces of their product together. People assume that the serving size would be a package when in fact, that is DOUBLE all of the numbers. They can get crazy high when you multiply it all through so pay attention!

5-20 Rule: This is something that Candace taught us. It deals with the three things people are most concerned with on nutrition labels. Sodium, fat, and cholesterol! You know the percentages on the right side? That's the percent daily value for (usually) a 2,000 calorie based diet. So first of all, always make sure to keep YOUR needs in mind when comparing it to that calorie intake. 

So, 5-20. This rule is basically that anything under 5% for these three areas (Sodium, fat, cholesterol! Don't forget!) means you are good to go. They are GENERALLY healthier choices. Once you hit 20% or above, you may want to think twice about purchasing that product. Anything above that means you aren't balancing your nutrients/fuel sources/etc over the day. And you want to eat often, right? So keep these percentages in mind when you're choosing foods, as well as planning out your day's meals! 

Fiber: We all know fiber is good for us, right? But do we know what amount is good? At the talk, it was established that anything with fiber content over 3g is a good choice. Obviously, you want to shoot for more! But 3g seems to be a good starting point if you're looking to get some fiber!

There is SO much more going on in a nutrition label than what I've wrote here. I just wanted to throw out some information, not a comprehensive guide. So don't only follow the three guidelines listed here. You have to take a lot into account, and for somebody just starting to read these guys it can get overwhelming.

If you ARE looking for a comprehensive guide or just want to find out more information, Fit Bottomed Girls had a wonderful post on nutrition labels. I suggest heading over there to check it out!

Do you have any fun facts about nutrition labels?

*I am not anywhere near a registered dietician, so please don't take this as the end-all-be-all. If you have questions regarding your nutrition, please talk to your doctor!

Pretty Freaking Rad

I'm currently waiting for my post race breakfast to be done cooking. And I thought I'd tell you all a little bit about my morning. It started pretty plain. If you ignore the tutu that I'm wearing, it could have just been a normal day.

Actually, even if you bring the tutu into account, it's still a very normal day.

Check it.

He decided not to wear one. Unfortunately.

We were up bright and early to head over to the Please Touch Museum in Fairmount Park to participate in the Philly Color Me Rad 5k!

After the race, a lot of people were commenting on how there was no way it was a 5k. But I just mapped it and it looks like it was. Unless my mapping skills are subpar. Which they very well may be.

BUT ANYWAY. 5K.

There isn't too much to report about this race, I guess! It was a lot, lot, lot of fun! I didn't keep track of any time or distance and it was awesome to get blasted with color. A lot of kids were running and I think they were absolutely adorable! I got a lot of compliments on my tutu as well.

And then Paul and I got into a color fight, just to make sure we were thoroughly coated. This picture was before the big color explosion celebration at the end. Also. Somehow I got a 'stache that looks very similar to Hitler's. That's embarrassing. But mine's blue and purple. So it's way better.

SO MUCH COLOR!

And then we took more pictures. Because it seemed like a picture moment. You know?

But no matter how many pictures I show you, you won't understand the amount of color on you until you do it yourself. And then try to shower it all out. It took a good half hour shower. At least. Can't wait to see the water bill this month.

So before I go, I need to make a confession. This was the first time I ran since the Broad Street Run. That was on May 6th. One month and eleven days hiatus. I feel guilty, because running is one of my "things." But I'm back. And I am ready to go! This morning felt great, and these miles FLEW by. Like. Completely. I don't know if it's the color or I'm actually a better runner...but something is working. I never thought I'd roll out of bed and go run an easy 3.1 miles in the morning and not even bat an eyelash. (Note: I think it was the G Series Chews that I won from Bess Be Fit. :))

Awesome!

And it's a good thing because half marathon training starts in a week. :D

Have you ever done a color run?

What's An Ambassador?

Ooh la la!

I think (well, I know actually) that I've talked about one of my goals on here before. That goal was to become a FitFluential Ambassador. They ask for fitness fanatics to apply and one day I just bit the bullet and wrote out a (semi long-winded) application. If I got declined, I was at least looking to some helpful feedback for this here blog. But it turns out they liked it! I got an e-mail Wednesday night saying that I've officially been accepted!

Can you just for a quick second go here and look at the company I'm in? There are AMAZING bloggers in this community and I get butterflies just thinking about it. I'm so looking forward to making my blog better and more FitFluential by the day.

Oh, you don't have a blog? Don't worry! You can still be a FitFluential enthusiast! There's something for everybody and it's a wonderful community that I urge you to check out! :) My favorite description on their site promises that they aren't Stepford, so I promise you that you aren't going to join a cult of the same people!

While I'm waiting to get everything set up with them, I set out on a Pinterest Journey!

Oh this is exciting!

You may or may not have seen this hashtag being tossed around on Twitter lately. I have a HUGE list of goals I want to accomplish in my lifetime and I love making lists, so clearly this project was meant to be. Some highlights?

• Go visit the Olympics.
• Complete the Disney Coast to Coast Challenge.
• Take a barre class.
• Go white water rafting.

Honestly, I can go on for a bit here. If you want to see the whole thing, head over to my board and take a look! And definitely let me know if you have one! I will absolutely take a look at it and probably pin approximately four hundred things to mine.

Have a wonderful, wonderful Friday! I'll be studying my brains out today and then losing them tomorrow. ;)

What's on your fitness bucket list?