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What Are Your Food Labels Telling You?

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What does ‘fat-free’, ‘low-fat’, ‘reduced fat’, ‘light’ and other claims on food labels really mean? Does ‘fat-free’ really mean what it suggests? Questions such as these run through the mind of consumers, especially those who are looking to improve their diet. The truth is, labels found on many food products do not always tell the whole story and can be misleading if the consumer is not familiar with the definitions and boundaries that nutrition claims can fall within.

The Food and Drug Administration requires food manufacturers to adhere to strict regulations on what can and can’t be printed on food labels. The following food labeling terms describe the level of a nutrient in food:

Free: A product has no amount of, or only a trivial amount of, one of the following compounds: fat, saturated fat, cholesterol, sodium, sugars and calories.

Calorie-Free — fewer than 5 calories per serving

Sugar-Free — less than . 5 grams per serving

Fat-Free — less than . 5 grams per serving

Choosing “free” foods can be healthful and give to a calorie deficit at the end of the day. Unfortunately, “free” often means that other chemicals used to replace what was taken out.

Low: Foods that can be eaten often without exceeding dietary guidelines for one or more of these components: fat, saturated fat, cholesterol, sodium and calories.

Low fat — 3 grams or less per serving

Low saturated fat — 1 gram or less per serving

Low sodium — 140 milligrams or less per serving

Very low sodium — 35 milligrams or less per serving

Low cholesterol — 20 milligrams or less and 2 grams or less of saturated fat per serving

Low calorie — 40 calories or less per serving Low foods are healthful and help keep calories down. Lean and Extra Lean: These terms can be used to describe the fat content of meat, poultry, seafood and game meats.

Lean — less than 10 grams of fat, 4.5 or less of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams

Extra Lean — less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams cholesterol per serving and per 100 grams

You should strive to select lean meats compared to higher fat cuts. It may take your taste buds a little adjusting, but it’s better for your health and will help keep calories down.

High: This term can be used if the food has 20 percent or more of the daily value for a particular nutrient in a serving. Good Source: These terms mean that one serving of a food contains 10-19 percent of the Daily Value for a particular nutrient. For example, orange juice containers may say “good source of Vitamin C.”Reduced: This term means that a nutritionally altered product has at least 25 percent less of a nutrient or calories as compared to the regular or reference product.

However, a reduced claim can’t be made in a product if its reference food already meets the need for a low claim. Less: This term means that a food, whether altered or not, has 25 percent less of a nutrient or calories as compared to the reference food. For example, pretzels that have 25 percent less fat than potato chips. Fewer is an acceptable synonym for less.

Light: This descriptor can mean two things. A nutritionally altered product has 1/3 fewer calories or 1/2 the fat of the reference food. If the food derives 50 percent or more of the calories from fat, the reduction must be 50 percent of the fat. Second, the sodium content of a low-calorie, low-fat food has been reduced by 50 percent. The term light can still be used to describe properties such as texture and color as long as the label explains the intent.
For example, light brown sugar.

More: A serving of food contains a nutrient that is at least 10 percent more of the Daily Value than the reference food. Percent Fat-Free: A product bearing this claim must be a low-fat or fat-free product. The claim must accurately represent the amount of fat present in 100 grams of the food.

Now that you know the definitions of the nutritional claims found on most foods, this should help in deciding which foods to buy for you and your family! 

Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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How To Do The Barbell Hip Thrust…

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Are you struggling to build bigger glutes?

Check out my video to learn about the 4 cues you must use with the barbell hip thrust in order to perform them with excellent form and maximize your gains.

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Michael B. Jordan Gained 15 Pounds of Muscle for Killmonger Role

Wallace Has Come A Mighty Long Way!

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Killmonger, Black Panther, Michael B. Jordan

Erik Killmonger is a very powerful character in Marvel’s Black Panther. The supervillain, played by Michael B. Jordan, along with his dominating spirit and his pain, was just as important to the story line as the evolution of T’Challa. While there’s generally an antagonist in films (spoiler alert coming if you haven’t seen the film) – we didn’t find Killmonger to be so much of a villain after all.

Corey Calliet is the man behind Michael B. Jordan’s gains, and arguably another person who contributed the overwhelming success of the movie. The celebrity trainer, seen now on Revenge Body on E! helped Jordan bulk up, as well as help other stars like Angela Bassett, be at peak physical condition for Black Panther. Calliet has worked with Jordan in the past, most notably for Creed and the Fantastic Four reboot.

Michael B. Jordan, Killmonger, Black Panther

Photo: Men’s Fitness

“When you see him, you need to be scared, you need to be intimidated. We don’t want the nice, young-looking Michael,” Calliet said in an interview with Men’s Health Mag. He also describes his training style to that of an artist taking a chisel to a block of marble. “I’m talking about sculpting a body, not just conditioning it to be fast…I wanted to make his shoulders look better. I needed his upper chest to pop. I needed his back to tell a story. I wanted his back to look like a globe, like a map.”

So how did Jordan get his gains?

Jordan’s Black Panther Workout

To make Calliet’s vision come to life, Jordan was doing two to three workouts and eating six meals a day. To sculpt his chest and back, Calliet had the actor going back to basics — with a lot of weight.

“[We did] a lot of old-school bench presses, lat pulldowns, deadlifts — nothing fancy, just really contracting the muscle,” Calliet says. “We lift heavy — a lot, a lot of times.”

Get more details on Calliet’s training with details with Jordan here .

 

 

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5 Reasons People Quit Going To The Gym

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1)  I don’t have time to workout

It takes 21 days to develop a habit. Diligently plan out the next 3 weeks, incorporate at least 30 minutes of exercise into your daily regimen for 3-4 times a week. Make having an active life intentional. Put it on the same level as having lunch or getting sleep. As you work-out, it will soon become a non-negotiable, similar to eating and sleeping.

2)  It’s Too Crowded And People Watch Me

The gym isn’t the only option that will help you reach your body goals. There are various in-home regimens that you can following YouTube or your favorite social media fitness professionals. Fitness is doing more movement than you did the day before. Lunch break walks, morning workout routines, and bike rides all support your desire to have an active (and private) lifestyle.

3)  I’m Not Losing Any Weight

Getting the body you desire requires a lifestyle change. Oftentimes we believe workouts are enough, but eating and sleeping are also main components for weight-loss. Fat is burned during your body’s recovery stage and muscle building process. As you work out, obtain 6-8 hours of sleep to maximize gains. Clean eating cannot be overlooked, a high protein-low carb diet is key. We have to break our traditional mindsets of consuming 3 meals a day and get accustomed to eating 6 times a day. Eating 6 times includes 3 meals along with 3 snacks, which can also include smoothies and shakes.

4)  No One Will Know If I Quit 

Accountability is vital to starting a new workout routine. Identify a workout partner. If you can’t find one, write a contract with yourself. Sign your contract and hang it somewhere so you can see it everyday. Knowing you have a commitment to yourself or your partner will help you form healthy, weight-loss habits.

5)  I Just Hate Working Out!!!

You may hate the gym, but everyone loves a good reflection in the mirror. Everyone wants to add years to their life and working out does just that. You have to ask yourself every day, “does my lifestyle add years to my life or subtract them?”Medications and hospital bills can become very expensive so prevention has to be the focus. Remember: the healthier we are, the better the reflection we have in the mirror.

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