Packaged foods have nutrition labels containing important information that you can use to improve your health. Here are some tips to help you interpret these facts on food labels.
Focus on Portion Sizes
Food labels include information on the number of servings per container and the size of a serving. Some products have labels that list information for one serving and for the entire package.
People often eat more than one serving at a time and consume a lot more calories, sugar and fat than they realize. That’s why it’s important to pay attention to portion sizes. If you buy a package of cookies, for instance, and the label says that a serving is two cookies, but you eat four, you will have to double all the numbers on the nutrition label to figure out how many calories and how much sugar you are actually consuming.
Look at Information on Calories, Fat, Sugar and Nutrients
The nutrition label will tell you the number of calories in one serving. People need about 2,000 calories per day on average, but you may need more or less, depending on your gender, body type and activity level. Eating too many calories and not exercising enough can lead to obesity.
The label will tell you how much fat, sugar and nutrients are included in one portion. It will provide information on both naturally occurring sugars and sugars that have been added to processed foods.
The label will also include information on the “percent daily value” for fat, sugar and nutrients. If a label says that a food contains 10 percent of the daily value of fat, for example, that one serving has 10 percent of the total amount of fat you should consume in a day. Daily values are based on a 2,000-calorie diet. If you need fewer calories than that, or if you eat more than one serving, you may quickly reach or exceed the total amount that you should consume in a day.
High amounts of saturated fat, cholesterol, sodium and sugar can lead to a variety of health problems, such as diabetes and cardiovascular disease. Be careful not to eat more than the recommended daily values.
Nutrition labels will also include information on the amount of nutrients, such as vitamins, fiber and calcium included in the food. Look for products that are high in healthy nutrients.
Know What You’re Putting in Your Body
It’s easy to choose foods that taste good and to consume more unhealthy substances than you should. Understanding how to interpret the information on nutrition labels and comparing products side by side can help you make healthy choices for yourself and your family.
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3 Ways to Upgrade Your Interior Design From Home
Here are three ways that you can upgrade your home’s interior design without leaving the house.
Digital Design Services
Interior design firms are going digital with their services by video conferencing with clients.
Online Classes
If you’re more of a DIYer, then perhaps this is an ideal opportunity to enroll in that interior design class you never had time for.
Put Your Eye to the Test
Try experimenting with different looks by moving artwork or changing the flow by rearranging furniture.
Update Living Room Colors for a Trendy Upgrade
Short on Light? These 4 Houseplants Are For You
Snake plant. This plant is known for its striking tall, skinny leaves, and small, fragrant lily-like flowers that bloom along a single stem. Snake plants also offer versatile design options for your home—ranging anywhere from 3-4 in. tall, to 3-4 ft. tall, they can perch nicely on a shelf or side table, or make a dramatic statement as a floor plant. An added plus—snake plants are very drought tolerant, making them the perfect option for busy (sometimes forgetful!) plant parents.
Peace Lily. While lovely peace lilies do require regular watering, they can thrive in less light than other plants in the tropical family. Place your peace lily close to, but not directly in front of, a window in a warm room in your house—North or West-facing windows are best for avoiding direct sunlight. Water your plant at least once a week or whenever you see the leaves drooping, and mist it from a spray bottle as well. You’ll enjoy both the peace lily’s stunning white blooms as well as its major air-purifying properties.
Philodendrons or Pothos. Also known as Devils Ivy, philodendrons or pothos, are one of the most popular, easy-to-grow, low-light plants. Known for their long, trailing stems that can reach 15-ft. long or more, these plants offer a variety of foliage options, from dark green to chartreuse or variegated shades of white and green. They’re perfect for positioning on a high shelf or from hanging pots in any room of the house.
Chinese Evergreen. If you’re looking to add a little color to your interior design, consider a Chinese Evergreen, which offers either multi-colored green or red-and-pink foliage. Another excellent choice for air purification, these plants can tolerate slightly dry soil as well. Certain varieties can reach 2 – 3 ft. in height, making for a striking statement in any corner of your home.
Things to Focus on When Looking at Nutrition Labels
Packaged foods have nutrition labels containing important information that you can use to improve your health. Here are some tips to help you interpret these facts on food labels.
Focus on Portion Sizes
Food labels include information on the number of servings per container and the size of a serving. Some products have labels that list information for one serving and for the entire package.
People often eat more than one serving at a time and consume a lot more calories, sugar and fat than they realize. That’s why it’s important to pay attention to portion sizes. If you buy a package of cookies, for instance, and the label says that a serving is two cookies, but you eat four, you will have to double all the numbers on the nutrition label to figure out how many calories and how much sugar you are actually consuming.
Look at Information on Calories, Fat, Sugar and Nutrients
The nutrition label will tell you the number of calories in one serving. People need about 2,000 calories per day on average, but you may need more or less, depending on your gender, body type and activity level. Eating too many calories and not exercising enough can lead to obesity.
The label will tell you how much fat, sugar and nutrients are included in one portion. It will provide information on both naturally occurring sugars and sugars that have been added to processed foods.
The label will also include information on the “percent daily value” for fat, sugar and nutrients. If a label says that a food contains 10 percent of the daily value of fat, for example, that one serving has 10 percent of the total amount of fat you should consume in a day. Daily values are based on a 2,000-calorie diet. If you need fewer calories than that, or if you eat more than one serving, you may quickly reach or exceed the total amount that you should consume in a day.
High amounts of saturated fat, cholesterol, sodium and sugar can lead to a variety of health problems, such as diabetes and cardiovascular disease. Be careful not to eat more than the recommended daily values.
Nutrition labels will also include information on the amount of nutrients, such as vitamins, fiber and calcium included in the food. Look for products that are high in healthy nutrients.
Know What You’re Putting in Your Body
It’s easy to choose foods that taste good and to consume more unhealthy substances than you should. Understanding how to interpret the information on nutrition labels and comparing products side by side can help you make healthy choices for yourself and your family.
Should You Do Cardio Exercise, Strength Training or Both?
If you want to lose weight and improve your health, you probably know that you should exercise regularly. Cardio and strength training are two of the most popular forms of physical activity and can both improve your health in their own ways.
Benefits of Cardio Exercise
Cardio training, such as jogging and biking, is an aerobic activity that raises your heart rate and makes you breathe faster. Cardio exercise can increase the amount of oxygen your blood receives and can help your heart and lungs efficiently transfer oxygen to other parts of your body, improving your endurance and keeping your heart healthy.
Cardio exercise generally burns more calories during a workout than the same amount of time spent on strength training. Your weight can affect the number of calories you’ll burn during a cardio workout. A heavier person will burn more calories than a lighter person who does the same form of exercise for the same amount of time.
Cardio training burns fat faster and leads to more weight loss than strength training alone or a combination of cardio and strength training. If you want to lose weight, you should participate in moderate to vigorous cardio exercise for at least 150 minutes per week.
Reasons to Do Strength Training
Strength training is an anaerobic activity that breaks down glucose to provide energy. Weight training burns fewer calories than a cardio workout while you’re exercising, but strength training builds muscle. When you’re at rest, muscle burns more calories than fat. Weight training can therefore increase your resting metabolic rate, although the effect may not be large.
Strength training may not cause you to lose a lot of weight, but it may lead to significant changes in your body composition. You may lose a lot of fat and gain muscle, and may therefore be healthier overall, even if you see little change in the number on the scale.
Weight training offers other important benefits. It can increase bone density, which can reduce your risk of osteoporosis. Strengthening your muscles can help them support your joints, which can lower your risk of getting injured or developing arthritis.
Advantages of Combining Cardio and Strength Training
If you want to get in shape, a combination of cardio exercise and strength training may be your best bet. That mix may help you lose weight, get rid of fat and gain muscle, as well as improve your overall health.
Seek Medical Advice
Before you start an exercise regimen, discuss it with your doctor. Ask what forms of physical activity you can do safely, how much you should work out to start and whether you should take any precautions due to your current health.
Four striking countertops that will up the style factor in your kitchen…
Here are four striking countertops that will up the style factor in your kitchen…
Sintered Stone
Sintered stone combines the classic look of natural stone with all the benefits of a durable, man-made surface.
Soapstone
Whether you’re going for a traditional or modern look, this natural stone works well in a variety of styles.
Caesarstone
Made from a blend of quartz and resin, Caesarstone is an increasingly popular manufactured surface.
Quartzite
With bold swirling patterns quartzite is a natural stone that can make any kitchen pop.
4 Simple Family Activities to Promote Healthy Living
Keeping your family healthy is a top priority, but with everything we have to juggle in modern-day life, that’s easier said than done. Luckily, there are simple activities your whole family can enjoy that will promote a health-focused lifestyle in adults and children alike.
Visit a U-Pick Farm
Young children will especially enjoy visiting a local farm, but teens and adults alike can enjoy seeing where food is sourced. Visit a U-pick farm and gather some of your favorite fresh fruits and veggies. Not only is this activity more fun than a plain grocery trip, but you’re also likely to save money when buying in bulk.
Find Active Hobbies
Keeping your family active and healthy doesn’t mean everyone has to sign up for a sport or gym membership. Think of fun activities the whole family can enjoy that aren’t exercise-focused. Kite flying, paper boat racing, walking the family dog and picking wildflowers can all be fun hobbies that encourage movement without feeling like a chore.
Look for Tech Tools
For tech-loving families, there are a plethora of options to stay active without feeling like you’ve traveled to the stone ages. Try geocaching, having a step-count contest or play a movement-focused video game.
Cook Together
The best way to please a picky eater? Get them involved in the process. Cooking together can be a fun and messy experience that kids will enjoy. Get the whole family involved with age-appropriate tasks and try a new recipe together. Get chef hats and aprons to make it a novel experience. Just be sure to leave plenty of time and plan for delays if you are working with younger children.
Incorporate these simple habits that your whole family will benefit from, all while having fun.
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