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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! 

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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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Body

Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally

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It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Culture

Angela Rye Set To Join BET For New Program

The cultural and political thought leader’s new series ‘Angela Rye’s State of the Union’ begins January 31st

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Angela Rye, BET

It’s about time! We are excited to learn that Angela Rye, Principal and CEO of Impact Strategies, CNN political commentator and NPR political analyst, will be joining forces with BET to deliver a new program, launching this month.

Rye is set to host and executive produce the quarterly news show, which is poised to dig deep into issues and stories affecting black America.

“Working with BET always provides a reminder of why I began to do this work,” Rye said in a statement to Blavity. “It is essential that we have platforms where we can discuss our politics, our challenges, and our culture through our respective lenses. The upcoming special will provide a glimpse of what’s to come with our partnership.”

The first episode of the series is tentatively titled “Angela Rye’s State of the Union,” which will be a primetime rebuttal to President Trump’s State of the Union address airing Wednesday, January 31 at 10PM PT.

Read more on Blavity

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Gee Bryant A Force To Reckon With in the Fitness Industry

Atlanta’s Transformation Specialist Talks About His Road from Uncertainty to Becoming a Successful Businessman and Celebrity Trainer

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gee bryant, ri28

Fitness expert, success coach and entrepreneur Gee Bryant has always been a hustler with a “MUST get it” attitude, and he’s walking in his purpose. He’s the brains behind the #1 online fitness program Results in 28 Days and owner of The Loft Atlanta, Phlexx Fitness and is CMO of Fitness Plane.

Gee says that he never had a “real” job and did whatever he could to make money. He tried multiple business ventures that eventually led him to become a personal trainer, as a way to work for himself while also staying active. Even though fitness was never cool where he’s from, Gee says he’s always been in his own lane. He has always recognized that he is unique and learned that by being a personal trainer he had a major impact on people. This hobby eventually transformed into a passion.

gee bryant

Growing up in Philly, Gee says there was a lot of pain – he used to reflect on it and let it consume him, but now he uses his pain to push him further.

“You can’t be a victim your whole life.”

In 2015, after starting to create buzz around his name as a personal trainer, Gee decided to move to Atlanta with just his car and clothes. He created boot camps, trainings, began marketing himself on social media and just doing anything to make money, to pay rent, and to NOT go back.

“If you ain’t willing to go crazy, then leave the entrepreneurship game.”

Gee created a business plan with the mindset, “I’m going ALL IN.” He started with, “How much money do I want to make? And, How many people do I need to help?” He also began reading books and focusing on personal development.

“As you expand, your mind has to expand as well.”

Gee had a plan and a goal, and decided to do anything he could to make it all come true. His efforts started to work so well that Gee had an overload of clients, which then gave him reason to open up his first gym.

During this time he was constantly growing his brand on social media and in the fitness profession, but knew he wouldn’t be able to fully execute his vision without the right help. So, he reached out to trainers to hire and assist in his gym.

“I’m a control freak, but I had to learn how to let go. It’s better to have someone who can do something 70%, than you trying to do it 100%. If you try to do everything you’ll burn yourself out.”

Gee began pushing online programs that he created on his own, recorded on YouTube and from that he started increasing his clientele. From there, he built his website.

“For this to go global, it has to be beyond me.”

It was then that Gee created the RI28 program. Gee says he makes his program different.

“I get their mind right. Your body won’t go where your mind won’t let it.”

Gee says his program is so effective because it’s easy to follow, he has the RI28 Facebook support group, it’s only a 28 day program, the meal plan and workouts are included, he has a team of like minded people behind him, and it’s SIMPLE.

ri28, gee bryant, joseline hernandez

The Loft Athletic Club opened in Atlanta, GA this year. Not only did Gee need a bigger space, but he says, “It was time.” Loft Atlanta is FOR Atlanta.

“I did it MY way, he says.” He never cheated the process, and changed and helped thousands of people do the same thing.

What he wants people to know is that they can do whatever they want, not become a product of their environment, and he wants his legacy to be a legacy of SERVICE.

Gee encourages other entrepreneurs to be obsessed and consistent about their brand and reminds us that small daily improvements = long term results.

2018 is here and there is so much more for Gee Bryant to accomplish. Make sure to follow him @geebryant and via his website to not only stay in the loop with what he’s up to next, but to get all the information on how to join any of his programs or find his facilities.

gee bryant

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