Reading Between the Labels by Rachel Girardi, M. Sc at OH2014

Reading Between the Labels:

outsmarting your groceries

Rachel Girardi, M.Sc.

Complete Care Coaching 2014

Complete Care Coaching, 2012

What was ‘healthy food’?


Why am I here? Who am I?

Rachel Girardi, M.Sc

Psychology Personal Training Lifestyle Coaching


Where to start

Start simple

↓

Start at home & your grocery store/market


Food Mythbusting 101

• Fat-Free

• Low-Cal

• Smoothies

• Protein, fibre, enriched...oh my!

• Gluten Free

• But the news (& talk shows) don’t lie, right?


What’s the deal with fat?

The rumour: fat makes you

fat

The truth: fat has no super

fat storage powers

Why do we need fat?

Not all fats are created equal:

- Eat the natural fats, not the

ones humans have created

So what is fat free?



Low Calorie, Pre-portioned ‘Food’


The good: you know approximately how

many calories you’re consuming...if you

have the appropriate serving size

The bad: that’s not usually what happens


And worse....



Natural Fruit Smoothies....they’re fruit so they’re a good option, right?


• Kale Apple Pineapple and Chia Seed Smoothie

– 1 cup of kale

– 43g sugar

• ‘Kale’-ribbean Breeze: ‘Are we sharing the same dream? I hope so because this is the one where the mangoes, passion fruit-mango juice, chia seeds and nonfat Greek yogurt give you all that protein. Then that full cup of kale hands you the energy to make that dream a reality’

– 320% daily Vit A, 230% Vit C

– 10g protein, 66g carbs (48g sugar)

– 320 calories – 192 from sugar!


• Peanut Butter Moo’d

– 770 calories and 108g of sugar

• ‘Lean Advantage’ Berry Blend Smoothie

– ‘supercharge your workout so you can reach your weight goal’

– 290 calories and 37g of sugar

• How can we make them healthier?

– Water instead of juice

– Berries instead of sherbet or frozen yogurt

– Add protein


Load up on Protein, Fibre & “enrichment”


The Wonders of Wonderbread

Wonder+

Ingredients: Unbleached wheat

flour, water, sugar, oat hull

fiber, yeast, soybean and/or

canola oil, wheat gluten, salt,

natural sour flavour (bacterial culture),

soy flour, cultured wheat starch solids, vinegar, soy lecithin.

Unbleached wheat flour = refined white flour. The

healthiest parts of the wheat – the bran and the germ

– have been removed, and with it, all of the fiber,

healthy unsaturated oils, B vitamins, vitamin E (an

antioxidant) and other minerals.

Oat Hull Fiber: added in processed insoluble fiber

from oat hulls (the outer sheath that surrounds the

oat groat)

- doesn’t include the groat, (the part that contains

the nutrient-dense layers – the bran and germ)


It’s gluten-free so it’s got to be good

The Recreator

• They won’t have gluten but they will have everything that typically has gluten but has been reformulated to not have it

• They have outsmarted gluten!

The Natural

• The food they eat is naturally free of gluten –and is real, unprocessed food



Don’t believe everything you read

The news wouldn’t lie to me....right?


So now what....what should I eat?

Stick to real food

(in other words: avoid

boxed/processed foods as much

as possible)


Grocery Shopping 101

Shop around the perimeter –

whole food city! You go there to

buy real food...right?

•Take time and read the labels

– Does it have a label

– What are the ingredients?

– What are the serving sizes?

If you bring it home – you’re eating it

When you decide to indulge: go

out & buy a single serving when

you want it....don’t buy the Costco

tub of ice cream & try to save it for

a rainy day

Don’t try to talk yourself

into anything (a baked lay,

is still a lay & a gluten free

chocolate chip cookie is

still a cookie!)


Putting it all together:• Make small, basic changes

• Don’t jump at fat-free or low-cal options without further investigation

• Be conscious of serving sizes/ingredients

• Do your research & read your labels carefully!

• Don’t believe everything you read – if it sounds too good to be true, it probably is!

• Your body is literally made of the food you eat.

And who wants to be made of junk.....?


Still want more?

Rachel Girardi, M.Sc.

[email protected]

www.completecarecoaching.com

Reading Between the Labels by Rachel Girardi, M. Sc at OH2014

Health & Medicine

Transcript of Reading Between the Labels by Rachel Girardi, M. Sc at OH2014