FLEXIBILITY & STRETCHING

Flexibility training is one of the most overlooked, poorly executed & undervalued components of

physical fitness and overall personal health.  Yet achieving and maintaining flexibility is an

important factor in reaching your optimal health and performance potential.

Flexibility refers to the range of motion for a given joint influenced by muscles and connective

tissues.  A flexibility warm-up & cool-down is stretching that is participated in before or after an

activity to improve performance, reduce the risk of injury and enhance recovery.

Stretching is a form of exercise that increases flexibility – it causes permanent elongation of

muscle fascia by opposing the function of the muscle, improving Range of Motion, and leads to

good posture and muscle balance.

Tight neck, shoulder & chest muscles lead to a rounded back & head position tilted forward.

Tight hips & back of thighs can lead to a pelvis that doesn’t move freely & can cause low back

pain.  All of this can be helped with a regular stretching regimen. 

TWO TYPES OF STRETCHING that can lead to increased flexibility are;

DYNAMIC STRETCHING involves moving parts of your body in a controlled, full range of motion and gradually increasing reach and speed of movement.   This improves dynamic flexibility and should be done as part of a warm-up. 

STATIC STRETCHING is used to stretch muscles while the body is at rest.

Muscles are gradually lengthened to an elongated position (to the point of discomfort) and held for at least 15 seconds.  This helps to relax the muscles and improve mobility and range of motion.  Static stretching exercises are part of a cool down at the end of a training session.

STRETCHING GUIDELINES

●          You should be thoroughly warmed up before performing flexibility exercises

●          Stretch to just before the point of discomfort–mild tension -use smooth, gentle movements.

●          The feeling of tightness should diminish as you hold the stretch.

●          Breathe out into a stretch.  Avoid holding your breath (relax).

●          Hold each stretch for 15 to 60 seconds.
             (It takes 5-10 seconds for a muscle to release tension)

●          Keep control & body relaxed (tense, rushed, locked joints all lead to injury)

●          If  tightness intensifies or you feel pain stop the stretch

                      Pain = exceed limit = injury

●          Stretch all major muscle groups of the body for balance & symmetry.

●          Concentrate on areas that lack flexibility (chest, anterior delts, hip flexors, hamstrings, calves)

●          Keep the neck & spine aligned.  Keep the abdomen pulled in at all times.

●          Find a body position comfortable to you (find an alternative if you feel uncomfortable).

●          Shake out limbs between stretches

●          Complete 2-3 stretches before moving onto the next exercise.

●          Stretching Frequency – minimum of 3 times per week, although daily is encouraged.

When Not to Stretch

●          Within first 24-72 hrs of muscle or tendon trauma

●          Following muscle strains & ligament sprains

●          When joints or muscles are infected, inflamed, or hurt.

●          After a recent fracture

●          When discomfort is present – Do not “work through” or “stretch out” a painful area.

●          If osteoporosis exists or is suspected. 

●          Consult you doctor if you have questions.

BENEFITS OF STRETCHING

Better posture                                                 

Increased Range of Motion

Injury Prevention (decreased low back pain)

Improved Muscle (neuromuscular) Coordination                 

Reduced Muscle Soreness (increased muscle recovery)

Help Balance Muscle Groups                        

Improved Performance

Development of Functional Flexibility

Reduce the build up of Lactic Acid

Increased Blood supply, nutrients & Joint Synovial fluid

Personal Enjoyment, relaxation

Reduced Stress

As you can see, Stretching is one of the key components of a balanced fitness program and should be a part of your exercise routine. Without flexibility training, you are missing an important part of overall health - it provides many important benefits that cannot be achieved by any other exercise or activity.

LUNG POWER

When it comes to your physical well being, there are few things more important than “Lung Power”.  But without your awareness, you are probably losing lung capacity. They tend to shrink with age.

DID YOU KNOW THAT YOUR LUNGS SHRINK WITH AGE?
Sooner or later….

-    You get tired more quickly,

-    You have less strength and virility

-     You get colds and the flu more often,

-     You take longer to recover from illness.

Did you know?

-   At 20 – Your lungs stop growing and lung capacity has stabilized.

-   At 30 – your lungs start to decline.  The Alveoli (air sacs) that deliver 
     oxygen to your blood begin to die off.

-   At 35 – you lose 20 percent of your lung capacity.
-   By 50 – you lose 40 percent of your vital lung capacity. 

-   And, the decline continues for LIFE!

If you get the flu or pneumonia at age 40, you can usually shrug it off – because you have extra lung capacity to sustain yourself.  However, if you are older (65 years or more) and you catch the flu or pneumonia, you won’t have the reserve lung capacity to get over the sickness.  Normal everyday activity becomes harder to deal with when energy reserves are declining.  That is why the death rate is so much higher for seniors who get these respiratory diseases.

Here’s another shocker – Lack of Oxygen Reserves causes 50% of all Heart Attacks!

You CAN build your lungs back!

The process of moving air in and out of the lungs is called pulmonary (lung) ventilation.  Breathing is always important, and, doing it properly is most important during exercise.  During a workout (resistance training) do not hold your breath - exhale on exertion. By breathing properly you train your body to breathe more deeply and effectively.

Here are the main benefits to improved Lung Power:

-     improve your lung capacity and minimize the loss of lung volume.

-          focus on your lung’s elasticity

-          improve stamina to help you perform better in your sport

-          improve your posture and

-          improve the function of your diaphragm,  great if you love singing (even if you’re bad at it like me - lol)

Basically, bigger lungs supply your body with more oxygen and help to remove carbon dioxide. 

Here are a few simple Methods to build up your respiratory system:

Method 1: Diaphragmatic breathing

“Belly breathing,” which engages the diaphragm, is the natural way of breathing (not the chest). 

In a comfortable position, start slowly and inhale ever deeper until you are filling your lungs completely.  Maintain a steady rhythm and breathe in from your belly.  On the exhales, simply let the air go.    (I do this as part of my regular practice of the Wim Hof method)

Method 2: Pursed-lips breathing

Inhale slowly through your nose.  Breath out even slower through pursed lips.  Pursed-lips breathing slows your breathing down and keeps the airways open longer, improving the exchange of oxygen and carbon dioxide.

Proactive rather than Reactive

Prevention is the best medicine.  Keeping your lungs healthy is much more efficient than trying to repair them.  Here are some pointers to keep your lungs healthy;

•           Stop smoking, and avoid secondhand smoke. or environmental irritants.
•           Eat foods rich in antioxidants – this helps build organ tissue.
•           Get the flu vaccine to help prevent lung infections and promote lung health.
•           Avoid environmental irritants and improve indoor air quality.
•           Exercise!  – it improves Lung Capacity.

Aerobic activities like running. skipping, or swimming give your heart and lungs the kind of workout they need to function efficiently.
   
HIIT -High Intensity Interval Training are great if you are strapped for time.

Muscle-strengthening activities like Weight-lifting, Resistance Training, Core training, Yoga or Pilates build core strength, improves your posture, and tone your breathing muscles.

By taking steps to preserve your “LUNG POWER” you can slow the natural decline and restore your lung capacity of your youth.  It’s never too late to start!

 References: 

https://www.lung.org/lung-health-and-diseases/protecting-your-lungs/exercise-and-lung-health.html

https://www.healthline.com/health/how-to-increase-lung-capacity#tips

https://www.health.harvard.edu/lung-health-and-disease/breathing-life-into-your-lungs

Your Immune System – Inflammation & Oxidative Stress

Did you know that one of the biggest risk factors to your health is inflammation triggered by oxidative stress? Oxidative stress is an imbalance of free radicals and antioxidants in the body, which leads to cell and tissue damage, or, Inflammation.1

And, did you know that Milk, Dairy and Eggs are Inflammatory products that are viewed as a foreign antigen proteins and your body’s white blood cells try and attack these foreign bodies, as well as your own good cells?

Although Oxidative stress occurs naturally, Diet, Lifestyle, and Environmental factors such as pollution and radiation contribute to an excess in free radical production. 

And, It’s your Immune System’s job to defend and repair the body from inflammation and oxidative stress.

To have a strong immune system you need two things;

(1) Proper Nutrition so that the body can focus on reducing inflammation.   The 6 main foods that cause inflammation are 1) Sugars 2) Artificial Trans Fats 3) Vegetable & Seed Oils 4) Refined Carbohydrates 5) Excessive Alcohol and 6) Processed Meats2

(2) Motion is needed to help reverse inflammation. Be it an injured joint or your body in general, exercise will help; repair the body; remove toxins; and speed up recovery – when done properly.

So, Exercise not only strengthens your muscles, it strengthens your immune system.  Plus, a well-designed, fitness regime triggers a cascade of positive changes in your head, from feelings of euphoria to improved memory.   

Here are a couple of free online Health summits that I encourage you to check out;

The Healthy, Happy Gut Summit   January 14-16, 2020

Learn more about improving your immune system and the mind-body-microbiome (GI) tract connection.  click on the following link;  
Health Happy Gut Summit

Your gastrointestinal (GI) tract has a bigger, more complex job to do than most of us are aware of… and you may be surprised to discover that maintaining a healthy gut and microbiome — intestinal bacteria — plays a central role in every aspect of your health.

The CBD Health Revolution  Summit- January 13-19, 2020.

Curious about adding CBD to “modernize” your medicine cabinet?

CBD o cannabidiol products are used to help with natural pain

To learn more click on the following link;
CBD Health Revolution Summit

https://cbdexpertseries.com/?idev_id=24711

And Finally, one more thing that will help boost your immune system, fight oxidative stress and make you feel great is - Dynabody Fitness Classes - starting January 7th and 9th. 

FFT11-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)
FFT12-19 DYNABODY TOTAL FITNESS	$85.00	(St. James)

Use it or Lose it!

Reference1 https://www.medicalnewstoday.com/articles/324863.php2 https://www.healthline.com/nutrition/6-foods-that-cause-inflammation#6

A Funny way to Build Muscle Strength at any age!

I hope your summer is going great – just like we all deserve!

During my summer holidays I met this spunky 95 year old farmer that had a great solution for anyone who wanted to build up their muscle strength in the arms and shoulders. It's so easy, I thought I'd pass it on.

First, he suggests that you do this exercise at least three times a week.

With a 5-pound potato sack in each hand, extend your arms straight out from your sides and hold them there as long as you can.   Each time you do it you should be able to hold the position for just a bit longer. 

After a couple of weeks, move up to 10-pound potato sacks.  Then use 50-pound potato sacks, and eventually try to get to where you can lift a 100-pound potato sack in each hand and hold your arms straight for more than a full minute.  After you feel confident at that level, put a potato in each of the sacks….

Digital Dementia

The overstimulation of technology and a sedentary lifestyle are such problems
that adolescents now show non-Alzheimer’s, dementia-like symptoms.
Fortunately, the solution isn’t to get rid of technology, but learn healthier habits
while engaging with it.  
Find out more here…

https://digitaldementiasummit.com/?idev_id=24711

Offset the Negative Effects from Sitting

Did you know?

5+ hours of sedentary sitting is the health equivalent of smoking a pack and a quarter of cigarettes! (1)

We were never meant to sit for long periods of time. At work, driving, watching the game - all this sitting breaks down the body.  The consequences are many;

- Increases your risk of death from any cause by 50% (2)

- Increases your risk of cardiovascular disease or heart attacks by 125%

- Slows down your blood flow (3)

- Makes your hip flexors extremely tight (one of the common root causes of chronic back pain)

- Slows down your metabolism and make you burn 21% fewer calories than if you were standing up (4)

- Worsens your body’s ability to metabolize glucose and to handle carbs )increasing risks of diabetes). (5)

Other negative side effects include poor lymph flow, brain dysfunction, feeling sluggish, poor bone density, weak digestion, bad posture, swollen feet, etc….

If you sit a lot - you need to be smart.

As you know, my motto is “Use it or Lose It”.  In reality - MOTION IS LIFE.  

“When you take a movement break it doesn’t matter what you do, you can take a nice stroll down the hall,” said Dr Keith Diaz, an expert in behavioural medicine at Columbia University and co-author of a study on excess sitting.

Diaz noted such periods could be as short as a minute in duration. “It is about just adding up the activity across the day,” he said, adding that walking to a co-worker’s desk rather than speaking on the phone, or having walking meetings, were both ways in which sitting time could be reduced and activity boosted. 6

Another way of looking at is is to ask a simple question:

"How little will I sit?" Small movements have a big impact. Try some NonExercise Activity Thermogenesis.  Also known as NEAT try stretching, flexing your toes and calves, stretching, or even fidgeting in your chair. All of those movements require energy, and the calories add up, says Mayo Clinic researcher James Levine.  He also suggests that "The goal of sitting should be singular: to give our bodies a break from moving."

  

Offset the Negative Side Effects from Sitting by taking breaks every 30 minutes and Stretching.

The following stretches are designed to loosen tight hip flexors -that result from sitting too much…

Want to print a copy or save on your computer or smartdevice?  Click on the following link;

https://drive.google.com/file/d/179cpSgqMqkCHQ2oNw-htzLBSUBL2bY33/view?usp=sharing

Sources:

1. https://everydaygyaan.com/stand-because-sitting-will-kill-you/

2. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005

3. http://www.huffingtonpost.co.uk/entry/how-sitting-down-all-day-affects-the-body_uk_5930184de4b0540ffc84d81c

4. http://www.bbc.com/news/magazine-24532996

5. http://blogs.plos.org/obesitypanacea/2012/04/04/sitting-for-just-a-couple-hours-has-measurable-and-negative-health-impact/

6. https://www.theguardian.com/society/2019/jan/14/sit-less-and-move-more-to-reduce-risk-of-early-death-study-says

DYNABODY FITNESS CLASSES START APRIL 9th & 11th

#1 Health Issue

Do you know what the #1 health issue is that most people in western cultures deal with on a regular basis?
It's an issue that's been shown to increase the risk of health problems like diabetes, cancer and heart disease...
It's also been shown to impact a person's ability to succeed financially and professionally.
And it can affect YOU and your emotional fulfillment at a deep level.
It's an extremely common issue, that you're likely dealing with right now, and new science is showing that the effects it has on you are far worse than you think.
So what is this issue?

It's chronic stress!

But there's a technique that has been scientifically proven to reduce the negative impact of these everyday emotions.  I'm talking in-the-lab, clinical tests that show that this technique works.
And a new video is sharing these results, what they mean for you, and how you can use this technique today to eliminate the stress, anxiety and overwhelm that is having a deep impact on your life, even when you're not aware of it.

Check it out here:
Click here for the Tapping Solution

FIGHT THE COLD & FLU!

It’s that’s time of year again. And I’m not talking about Christmas music and packed shopping malls.  I am talking about achy bodies,  runny noses, coughs and sore throats - Cold and Flu Season.

But, do you know the difference between a flu and a cold?


The flu or influenza, is a viral upper respiratory illness that comes on suddenly, causing symptoms such as fever, body aches, headache, fatigue, loss of appetite, a dry cough, and a sore or dry throat.  Often a flu can lead to a bacterial infection like bronchitis, an ear infection or sinus infection.  In the worst case, pneumonia may develop.
- 1 in 4 Canadians get the flu each year.   It is estimated that 12,200 people are hospitalized each year and over 3,500 Canadians die every year from serious complications of the flu.(1)  Worldwide there is 1 billion cases of influenza every year! (1)  Three influenza pandemics occurred in the past 100 years.  The worst was at the turn of the 20th century where the Spanish Flu killed close to 100 million people.  Oh, and there is no such thing as a “Stomach flu”.  This is actually viral gastroenteritis, or simply put - a mild case of food poisoning. 

A cold is also an infection of the upper respiratory system but is not so severe.   Symptoms include a runny nose, a cough, sore throat, sneezing, watery eyes and congestion.  - The average person gets the common cold two to four times a year.  Children can get the common cold as many as ten times a year! 

 (5)

Typically you catch the cold or flu through the air by coughs or sneezes. 

Here are some simple steps to fight the cold and flu: 

1. Get adequate sleep.  Aim for 7-8 hours of restful sleep

2. Eat properly.  Stop eating processed foods.  Eat whole foods like fruits and vegetables, nuts, seeds, fish and meat.  Forget the chips,  granola bars and soy burgers.  Building up your immunity naturally is the best way to combat the flu.  

According to Dr. Michael Greger, author and founder of NutritionFacts.org (and one of my favorite health advocates) “Inadequate fruit and vegetable intake may help explain the loss of immune function as we age, which is linked to an increased risk of dying from pneumonia and influenza…...  Influenza and pneumonia constitute the seventh leading cause of death for our elderly.  It’s never too late to start eating healthier.” (3)

3. Influenza thrives on drastic temperature changes.  I know that’s kind of hard living in Winnipeg.  Being smart to reduce the strain on your body’s immune system.  Dress appropriately.  If you have to go outside when it’s 30 below don’t forget a hat, gloves/mitts and warm boots.  Keep your home at a comfortable temperature – not too warm.

4. Wash your hands regularly.  Not only when you go the washroom, but after going out in public – be it shopping, going to a sporting event, a play or the gym. 

5. Eat Garlic and Gargle.   This is a natural adaptogenic infection fighter.  Known as the poor person’s antibiotic, Garlic helps eradicate infections as they enter your immune system.  Gargling with Salt water is beneficial.  Also, try oil pulling with Coconut Oil.  Swishing for 5 to 15 minutes is all you need to help get rid of nasty bacteria in the mouth.

6. Exercise Regularly.  Working out helps to relieve stress which in turn helps your body’s immune system.  By building up the virus-fighting antibodies this can also improve the response when receiving a flu shot.  People who exercise get colds less often than those who don’t work out.  So keep moving! (4)
A word of caution - if you currently have the flu – do NOT try and sweat it out.   The additional stress on your body will just prolong the infection.

7. Get a Humidifier.  The Flu virus thrives in dry air environments.

8. Get Vaccinated?  Well there’s a lot of controversy over getting vaccinated.  This one’s a personal choice. I do NOT get the flu shot and have never gotten sick.  As most vaccines contain mercury, keeping toxins out of the body should be your first priority – not filling Drug Company pockets.    Plus there is little evidence that supports the belief that vaccines are effective in preventing influenza in healthy adults.  According to Greenmedinfo.com,  Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost, however, there is no evidence that they affect complications, such as pneumonia, or transmission of the flu. (2)
Don’t get sidelined by sickness.  Taking simple steps can help you avoid seasonal colds and flus before it starts.

References:

(1)   https://wwwcanada.ca/en/public-health/services/diseases/flu-influenza/health-professionals.html
(2)  http://www.greenmedinfo.com/article/there-little-evidence-supporting-belief-vaccines-are-effective-preventing-infl
(3)  https://nutritionfacts.org/audio/beating-colds-and-flu/
(4)  https://www.health.com/health/video/0,,20970352,00.html t
(5) https://www.cdc.gov/flu/symptoms/coldflu.htm

FOOD LABELS - DESIGNED TO TRICK YOU

You are consciously watching what you eat, checking the side panel for the nutritional information and daily value.  However, you are being deceived. Yes, it is important to read the nutritional facts panel on the food label.  Food manufacturers try to fool you into eating high fat foods and high sugar foods by listing the percentage of fat/sugar by weight or volume and also by disguising ingredient names to add to the confusion.

To get a clear picture of what you are eating it’s best to calculate the  percentage of calories in a food that come from Fat or Sugar by using the following formula;

(i),        Look at the number of grams from fat or sugar on the label

(ii),       Multiply the number of grams  by 9 to get the number of fat calories or

Multiply the number of grams by 4 to get the number of sugar calories.

(ii)        Divide that number by the total number of calories to find the % of calories from fat or sugar.

As an example, I am using a popular Kellogg’s“Nutri Grain”Cereal Bar ;

For Fat Content

            (i)         3 gms of fat in one serving totaling 130 calories.

(ii)               3 gms of fat  times  9*  =  27 Calories from Fat 

(iii)             27 divided by 130 Total Calories = 20.7% fat

*there are 9 calories in a gram of fat

As you can see in the example,   the actual percentage of fat you are eating is 21% and not the  5% you are misled to believe.

For Sugar

(i)                 13 gms of  sugar in one serving totaling 130 calories.

(ii)               13 gms of sugar  times  4*  =  52 Calories from Sugar 

(iii)             52 divided by 130 Total. Calories = 40% Sugar

*there are 4 calories in a gram of  Sugar

Here the actual percentage of sugar is 40%,  not the 9% daily value listed.

Because food companies list Fat and Sugar percentage by volume, by weight, or by “daily value” this reflects a very small serving size. Using the above formula is helpful in clearing up such misleading information.

According to Kellogg’s: website the Nutri-grain bar is….“Made with invigorating whole grains and the delight of a delicious filling made with strawberry to help you move at the speed of morning”  6

According to Fooducate.com, this product rates a Cminus.   

Personally I think Fooducate is being generous in it’s rating…..

Let’s dissect this a bit more.

In the above example, you are eating 130 calories – not much of a Breakfast for the most important meal of the day….

– 40% is made up of sugar with no nutritional value.  You are eating 3 1/2 tsp of sugar per bar. And according to Kellogg’s “smartlabel” ALL of the sugar is added –none comes from natural  sources. 6 -  So much for Real Fruit…Oh wait, Kellogg’s website states that it only “tastes” like real fruit.  

This is a HIGHLY PROCESSED product.  Many of the ingredients are used to increase the shelf life and improve flavor.  Flavor yummmmm......

Natural and Artificial Flavour

Added flavorings are created in a lab to compensate for flavor loss during processing. 

“Natural Flavorings”  contain animal products, glutamates – including MSG and other allergens – sorry vegetarians & vegans, so much for the environment….

8 grams of Whole Grains per bar

Focusing on the fiber band wagon, there is no knowledge of the percentage of whole grains in thIS bar.  Although whole grains is better than processed grains, only 100% whole grains should be consumed.  So much for wholesome…..

Artificial Colors

Food looks nicer and sell better  when cheap artificial dyes are added.  Unfortunately they pose a risk for hyperactivity in children, allergic reactions, and cancer.

Wheat Gluten –causes inflammation in both stomach linings and the brain.

Contains Zinc Oxide Zinc oxide is an inorganic compound  used as an additive in various products  including rubbers, plastics, ceramics, glass, ,paints, ,adhesives, sealants, and  batteries – to name a few.  Banned in Canada, it is still listed on Kellogg’s US website.

Contains Glycerides

Used to "improve" quality in baked goods,  glycerides  are created by using  partially hydrogenated oils or animal fats. Glycerides are synthesized into phosphates which is a potential environmental hazard. 

Cereal is one of the most profitable businesses for food manufacturers.  They can turn an inexpensive ingredient (processed grains) into a pricy commodity.  

So, what about another Breakfast favorite – Kellogg’s Mini-Wheats?

Well, with icing sugar being the second ingredient on the label, that 11 grams of sugar per serving amounts to eating a dose of  23% sugar.

What is more concerning is that it contains BHT - Butylated hydroxytoluene a chemical preservative that has shown to cause cancer and thyroid changes in animals. 7

Quaker Instant “Super Grains” Oatmeal – is not much better.  It still contains 23% sugar per serving and uses sodium sulphite as a preservative.  As this is not organic, all the “super grains” would contain the weed killer – glyphosate, a known cancer concern.

Well,  what do I eat?

Organic Steel cut Oatmeal, with REAL fruit, nuts and seeds  (Chia, Pumpkin, Hemp).

One bowl is a complete breakfast with only 4% being natural fruit sugar. 

½ cup of Bob's Red Mill Organic  Steel Cut Oats

½ cup of Moov Organic Berry Cherry Blend

1-2 tbsp of Hemp Hearts

1 tsp of Flaxseed (ground roasted)

1/3 cup of Pumpkin Seeds/Mixed Nuts (Cashews,almonds,walnuts)

1 ½ tbsp. of organic Chia Seeds

820 calories with 50% Fat, 4% Sugar and 16% Protein.

FAT:    46.25 gms, or 416 fat calories = 51% Fat

SUGAR:         7.5 gms or 30 sugar calories = 4% Sugar

PROTEIN:      33.5 gms or 134 protein calories = 16%.

One bowl has 820 calories, half of my breakfast is made up of healthy fat. Even with  half a cup of real fruit, there is no worry of my pancreas working overtime to keep blood sugar normal. Fat - not carbohydrates is the preferred fuel of human metabolism.  Our bodies thrive on "good fats" and cholesterol.  Although vegetable fiber is the best for the body, the fiber from oatmeal helps slow down insulin output, causing a funneling of glucose into the bloodstream over a longer period   Plus the protein consumed helps build and repair tissue, produce enzymes and hormones  and manage weight loss and muscle gain.

Now back to the facts -  as you can see, Food Manufacturers do NOT have your best interest at heart.  According to the BEUC (European Consumer Organization) 3-, three of the most common misleading practices include

·                     labeling products as 'traditional' or 'artisanal';

·                     displaying fruit pictures on packaging for products that have little or no actual fruit content;

·                     labeling as 'whole grain' products with barely any fiber

Back in the 1960’s the sugar industry paid scientist to down play the link between sugar and heart disease and promote saturated fat as the culprit. 5-  Now, people these days are more concerned about carbs and sugar intake.  Rightfully so, added Sugar is hiding in 47% of packaged foods! 1

And, there are at least 61 different names for sugar listed on food labels!   Although some sugar occurs naturally in fruit, the majority is added.     Some common names include sucrose, high-fructose corn syrup, glucose, fructose, dextrose, maltose, lactose,  barley malt, brown rice syrup, agave nectar, etc  From the example above, of the 13 grams of sugar listed, all of  it was added..

Manufacturers use several different kinds of sugar so they can hide the real amount.2

As the  main ingredient is listed first on the label, disguising sugars as different names seperately  is one way that manufacturer’s deceive consumers.  A food may contain lactose, high-fructose corn syrup, maltodextrin, barley malt, and evaporated cane sugar –all different names for the same thing – Sugar.

 Sugar-free products aren’t much better.  Although sugar-free products may have less sugar per serving than the regular version, they do contain sugar alcohols (mannitol, xylitol, sorbitol) –at roughly 2 calories per gram, and not only add up in calories but can cause bloating and diarrhea…4-

According to Robyn AO’Brien, Author of “The Unhealthy Truth-How our Food is making us Sick…”  a major problem in our diet is our reliance on processed foods.  We deprive ourselves of nutrients that are vital to our health.  With processed foods you are getting the fat, calories and carbs but NOT getting the nutritional building blocks that we need.  The micronutrients, which contain no calories, and come in the form of vitamins, minerals and phytochemicals or other types of plant-based chemicals  only come in natural foods. 

There are many chemical reactions created in industrial processing of goods.  Sugars reacting with ammonia and sulfites under high pressure and temperature have dire consequences - as they are potential cancer-causing agents.

So, in summary, Nutritional labels are confusing and health claims by companies are misleading so “Buyer Beware”..  

The most effective way to remain healthy is to know what you’re eating and STOP eating packaged and boxed foods.  Not only will you reduce your sugar and bad fat intake, but you reduce the intake of chemical additives and preservatives that are bad for the body.

If you are serious about you and your family’s health, eating whole, natural and unprocessed foods is the only way to go.  Real Foods IS the ingredient!!

1 http://sugarscience.ucsf.edu/hidden-in-plain-sight/#.W-BKhNVKi7Q

2 https://www.healthline.com/nutrition/56-different-names-for-sugar#section5

3-https://www.beuc.eu/publications/beuc-x-2018-049_our_recipe_for_honest_labels_in_the_eu.pdf

4-https://www.health.com/health/gallery/0,,20599288,00.html

5-https://w7ww.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html

6 -http://smartlabel.kelloggs.com/Product/Index/00038000359217

7 -https://www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives/generally-recognized-as-safe-but-is-it