Buying Organic
Buying all organic can become costly, but it is worth it for your body. If you had to choose, these 12 items are a great place to start: Peaches, Apples, Sweet bell peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Imported Grapes, Spinach, Lettuce, Potatoes
More Tidbits:
Did you know that Pa
m cooking spray is only non-fat and fat-free if you spray it for 1/3 of a second?
It actually has one gram of fat and 7 calories in 1 second spray. So how can the can say fat-free and calorie-free? If there are less than 5 calories or 0.5 grams of fat in a single serving of something, the company is legally allowed to advertise that product as zero-calorie and fat-free. One teaspoon of olive oil contains approximately 4.5 grams of fat and 40 calories. You would save some calories and fat using the spray if you can be sure to keep that spraying time down. Try wiping some olive oil on a paper towel and wiping your pan.
(Check out some of the terms below to know what they really mean on food labels. READ those food Labels)
- FAT FREE -If a serving size contains less than 0.5 grams fat per serving it can be called “fat free”.
- CALORIE FREE -If a serving size contains less than 5 calories per serving it can be called “calorie free”.
- TRANS FAT - A product can indicate it has zero trans fat if the portion size contains 1/2 gram of fat or less and they are able to round up.
- SODIUM FREE – Contains less than 5 mg of sodium per serving.
- REDUCE CALORIE – at least 25% fewer calories per serving than regular product did.
- LOW FAT – Containing not more than 10% fat by weight, 3 gm or less of total fat per serving.
- LEAN – Meat or poultry product that contains less than 10 gm of total fat, 4 gm or saturated fat, and 95 gm of cholesterol per serving.
- FAT CONTENT in Meat and Dairy products - The meat and dairy industry label fat content by volume and weight not by calories.
Milk labeled 1% fat is 18% fat by calories; milk labeled 2% fat is 35% fat by calories; whole milk is almost 50% fat by calories. Lean beef labeled 93% lean is 45% fat by calories; 97% lean meat is 18% fat by calories.
Choose the lower fat products and leanest cuts of meat.Read your food labels. You will learn a lot about what you are putting into your body. Here’s to your health.
About Kim
As an avid runner, certified nutrition & fitness coach and instructor, Kim integrates her diverse background to create an all-encompassing approach to fitness and nutrition.
She knows the importance of healthy nutrition and fitness. Kim taught cycling and exercised throughout both pregnancies. Her 2nd son was born the day after she taught an hour long cycling class. As a working mom of two young boys, she also understands the challenges families face when trying to stay in shape, eat healthy, prepare quick healthy meals and achieve fitness goals.
Kim's approach to making healthy lifestyle changes include services such as one-one nutrition fitness coaching, family nutrition fitness plans, tips on stocking your pantry for healthful meal making, grocery store tours, nutrition workshops and healthful cooking strategies and tips.
When Kim is not talking about nutrition and teaching fitness classes, she is having fun with her husband and two young boys. You can also find her cooking with her kids, camping, hiking and running road races. She knows about taking on challenges and has run the Boston Marathon (3 times, 2 times for Team in Training) and the New York marathon.
Kim mixes her own music and creates play-lists for all her fitness classes. She is consistently expanding her knowledge base of nutrition and fitness by taking continuing education courses, workshops and reading. She is certified as AASDN Nutrition Manager, AFAA Group Exercise Instructor, Mad Dogg spin, Kids in Motion, Balletone Sole Synthesis, Outdoor Bootcamp, and ACE pre and post natal certified.
Kim is a nutrition coach at the Cambridge Athletic Club as well as a group exercise instructor.
