How To Read a Nutrition Label

by | Sep 28, 2015 | Nutrition

Sample Nutrition Label

Learning to read nutrition labels can be an extremely effective tool as you strive to reach your health goals. It’s not enough to know what you’re eating – you’ve got to pay attention to how that food will affect your body. Sure, you can read all the slogans on the packaging: “Fat Free!” “All Natural” “Contains No Trans Fats!” But, if you can learn how to quickly scan and understand a nutrition label, you’ll be better equipped to decide if that food really is healthy, or if it’s all marketing. Here’s what you should pay attention to:

Serving Size

There’s a reason it’s at the top: serving size may be the most important piece of information on the nutrition label. Each label indicates a portion of food that is considered one serving, like 1 cup, 5 cookies, or 1 bag. All the measurements on the rest of the label refer back to a serving, not the entire package. That’s where it can get tricky. One bag of candy might seem like a reasonable size, and when you glance at the calorie count, it may say 150 calories. But look again: how big is a serving? If the serving size is 1/3 of the package, then all of sudden, that reasonable bag of candy will set you back 450 calories – almost an entire meal! Always check the serving size first.

Calories

Technically, a calorie is a measurement of the amount of energy in a food.  More practically speaking, they’re a great way to get a handle on the overall amount of food you’re consuming.  A moderately active woman might aim for 2,000 calories per day, while a moderately active man might need closer to 2,500 calories per day.  If you’re tracking your calorie intake to help you with a weight loss goal, be sure to calculate your entire calorie intake based on the number of servings you consume.

Fat

Nutrition labels give an overall fat measurement, as well as breaking it down into the types of fat.  If there are any trans fats, put that product back on the shelf!  Try to look for foods that contain unsaturated fats, as these can improve your heart health.

Cholesterol

Cholesterol is a fat-like substance that is an essential building block of your body.  However, elevated cholesterol levels can raise your heart disease risk, so try to avoid consuming more than 300 mg per day.  However, in recent years, research has shown that dietary cholesterol may not largely contribute to an individual’s blood cholesterol level, so pay attention to developing research in this area.

Sodium

Sodium is the dietary term for salt.  While sodium is a crucial nutrient and you should never avoid it completely, it is virtually impossible to consume levels of sodium that are too low.  Instead, be sure not to consume too much sodium, which can raise your blood pressure and increase your risk of heart disease.  While the Recommended Daily Allowance for sodium is 2,300 mg, many nutritionists recommend consuming a far lower level, closer to 800 mg.

Carbohydrates

Carbohydrates have been much maligned in recent years, but they are essential to maintaining a fuel source in the body.  Look for high levels of fiber, which are slower to digest than simple carbohydrates.  Fiber-packed foods will keep you full longer and will keep your digestive system in good working order.  Try to avoid large servings of sugars, which are simple carbohydrates.  Sugars are burned by your body very quickly, causing a peak and crash in your energy levels.

Protein

Protein is a macronutrient that provides your body with a source of amino acids, the building blocks your body needs to repair cells and make new ones.  Protein is slow to digest and will keep you full longer than simple carbohydrates.  An average person needs about .45 grams of protein per pound of body weight – that’s about 74 grams of protein for a 165 pound person.

Vitamins and Nutrients

Each vitamin and nutrient listed will have a percentage that goes with it.  This isn’t the percentage of the food, but rather the percentage of your Daily Recommended Allowance that food fulfills.  For instance, in the example above, the label isn’t saying that this food is 10% Vitamin A.  Instead, it says that one serving of this food will give your body 10% of the total amount of Vitamin A you need each day.

NeeBooFit Video: Alternate Rowing

by | Sep 22, 2015 | Exercises

Work your arms, shoulders, and core and get your heart revving at the same time with this easy exercise.

Instructions:
  • Use the door anchor to securely affix a tube band at chest height.
  • Stand naturally with your knees slightly bent.
  • Grip the handles of the tube band firmly and hold vertically.
  • Stand far enough from the door to pull the band taut without stretching.
  • With one arm, pull back until your hand reaches your chest.
  • As you extend your arm back towards the door, pull back with the alternate arm.
Tip: Make sure you hold your core firm and don’t allow your torso to twist as you pull!

Strength Training for Runners

by | Sep 15, 2015 | Fitness

Runner

Runners tend to focus on cardio training, but strength training is crucial to keep your body in top form.  If you want to run faster, longer, and better, it’s not enough to simply run – you’ve got to strength train.

Avoid injuries.

The stronger your body becomes, the better it is able to recover from jars and jolts that could cause injuries.  As your strength the muscles surrounding your joints, you’ll experience less cartilage wear and preexisting conditions will progress at a slower rate.

Run faster.

You may think that a strong legs are the cornerstone of a fast run.  But, a strong core helps to propel your body and keep it straight and strong throughout the entire run.  If you want to improve your speeds, add strength training to your workout plan.

Build endurance.

Training your muscles, outside of a cardio-based workout, can be key in developing increased anaerobic power.  Your muscles will feel less sore after a run, even after running longer and harder.  With strength training, you’ll be able to maintain a higher intensity level for a longer period than with a cardio training program alone.

So, ready to get started?

It’s easy to get going with strength training that’s ideal for runners.  At first, focus on low-impact movements that focus on your core, glutes, hips, legs, and back.  Resistance bands are a great way to increase the intensity of your workout with a lower chance of injuries.  Now that you’re ready to increase your endurance, avoid injuries, and run faster, get yourself a set of NeeBooFit resistance bands and head over to our Exercises page to learn some great strength training exercises.

 

NeeBooFit Video: Chest Band Pull

by | Sep 9, 2015 | Exercises

Your shoulders, arms, and upper back have never looked so good! Grab your NeeBooFit Resistance Flat Bands and start toning today!

Instructions:
  • Stand naturally and grab the band firmly with both hands, shoulder width apart.
  • Hold your arms up at shoulder level with palms facing up.
  • With arms straight, open arms outward by squeezing your shoulder blades together.
  • After arms are fully extended out to your sides, slowly release back to center.
Tip: After you open your arms as wide as you can, slowly release back to center – do not let your arms “snap” back together!

Free Printable Health and Fitness Planner from TotallyTheBomb

by | Aug 31, 2015 | Exercises, Motivation, Nutrition

The best intentions don’t mean much if you don’t back them up with action.  That’s where this great printable planner from TotallyTheBomb comes in!  With pages to plan workouts and meals, this planner will even help you track your water, fruit, and vegetable intake.  And best of all, it’s free!  So print it out, grab your NeeBooFit Resistance Bands, and soon you’ll have your very first workout to record!  Hitting your goals is easy when you’ve got a stylish accountability planner to keep you on track.