CalorieKing.com - Mega Database of Foods with Caloric Information

Calorie tracking systems..  A lot of exercise enthusiasts find that using a program that allows them to reference the calories in their foods, helps them to be accountable to the calorie goals that I place them on within their nutritional program, helps educate them on what a food product contains calorically, and supports accountability when we are pairing exercise and nutrition at Surreal Body Solutions.

MyFitnessPal is one calorie tracking system that I have used for years.  Not only can you find a broad range of foods that are in your diet, but I like the fact that you can create a recipe and then share it with the world by adding it to the database.  I have created over 100 recipes that I share with clients in their nutritional programs and being able to supply the right data of protein, carbohydrates, fats, and vitamins, pairing it with the portion size is very useful obviously when it come to them reaching goals.

Another calorie tracking system that I have been using recently, called CalorieKing, allows me to research and find nutritional information for over 50,000 brand name and generic foods is easy; C.K. contains a vast database of information that will educate you on the added ingredients in of your consumable food items.  Just today I was speaking with a client who was eating out a lot, chose the chicken and fresh veggies when they did go out to eat, but was struggling to understand why they were not losing weight.  Such a hard worker in the gym can't afford to hit a wall of frustration when eating 'clean'.  I went on to explain that restaurants and especially fast food chains can have a chicken breast on the menu or fresh veggies, but even though these items sound harmless and healthy, the possibility that the kitchen added oils in the cooking process is very great.

Think about it..kitchens don't want food sent back to them, so cooking the foods in oils, adding MSG, and so many other ways they can camouflage the tastes of food to appeal to the customer can be not only frustrating, but alarming.  

CalorieKing has an up-to-date database including 260 fast food chains and restaurants.  This is a great system for people with diabetes who need to track carbohydrate intake. 

Here are two beverage items from Starbucks that I have attached found on CalorieKing.com under Starbucks: Beverages.  It's amazing the calories that soy milk can add to a simple serving of tea. 

The most important point to take away is that calorie tracking systems and databases such as this one can help us to reach our goals and educate us along the way with useful caloric information pertinent to our everyday individual and family lifestyle. 

Zeke Samples, IFA, CSN, CPR, IDEA

NPC Physique Competitior

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Best Tips for Mindful Eating: The When and How

The hunger game! We all play it, but how we let it control us is the difference between reaching our goals quickly, or taking a little longer..

When we start to get hungry, it can be too late.  What I mean is that when we start to get hungry, the taste bud cravings kick in and there tends to be more of a submission to sub-par eating that we encounter.  The decision to eat what is readily available: i.e., fast food, higher carbs, more portion leading to more extra calories than normal, etc., can be our body telling us that "to be satisfied, you must not make me get to the stage of being hungry."  Carrying snacks with you in a lunchbox, bringing water, basically preparing the hours of your life that you will be 'without your kitchen', will keep you regimented on your goals and the ability to reach them in the near future.

Here are a few helpful tips I want to share to guide you through how you can think about hunger and how it relates to your daily schedule so that you can succeed!

Wait Till Your Stomach is Empty or Almost Empty

• The first step to mindful eating is to eat only when your stomach is (almost) empty, or when you have a slight sense of hunger. This tends to be about 2-3 hours after the last time you eat something.

Mind Your Environment

When mealtime arrives, it’s important to dedicate all your attention to the food. So:

• Sit down, preferably at a table with a nice arrangement that appeals to you visually.  
• Remove external distractions: no television, phone, tablet or computer.
• If you cannot be completely stable when eating (eating in the car, for example) then try your best to consume the meal in 15 minutes or less.  Don't take 30-45 minutes to eat the meal.  I don't mean you have to inhale your food, but make it the priority to finish in a short amount of time so your metabolism stays elevated.  Avoid a full conversation on the phone, or typing on a keyboard (it takes longer to eat when I type a paper or blog while I am trying to eat; I eat and then type).

Remember, it takes about 20 minutes for your brain to realize that your body is being fed. So, slow down. Wait until the food enters your stomach before you take the next bite; this will slow the pace of your eating and can prevent heartburn, acid reflux, stomachaches and some intestinal issues. 

More Tips

• Really chew “ about 15-30 times per mouthful.

• Stop eating when you feel about two-thirds full (use this tip only when you have to gauge your food with your eye: i.e.: eating in a restaurant).  Otherwise, your measured portion is your complete meal, so finish; your nutrition plan should be designed for this to happen. This will help you tune in to your body’s satiety signals. Because you’ve been enjoying your food, you’ll start feeling full more quickly.

• Ask yourself why before you eat that second helping: Is it hunger or habit?

Remember, mindful eating takes practice. Your mind will start to wander so you constantly need to pause and refocus.  The practice of mindful eating will help reinforce and remind us how powerful the mind/body connection really is, and that the practice of mindful eating can improve your physical and mental health and overall well-being.  If you are a client of mine, you have heard me speak of the mind/muscle connection within your exercise; now we are applying it to your nutrition.

Make it Happen !! 

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

FDA announces changes in Food Labels

The FDA is proposing nutritional label changes to help the consumer make the best decision with the goal of providing a better education for the public when it comes to consumption.  

In the representation of the serving size in an effort to parallel what they believe accurately reflects the amount that people usually eat or drink. For example, a typical 20 oz beverage in a gas station is usually not entirely consumed; instead the consumption is believed to be around 8-10 oz. The new rules would require the entire beverage to be one serving size, making the caloric counting more simple for the consumer. The new labels will better reflect the actual amount that’s eaten in one sitting. When you buy a 20 oz soda, do you stop drinking it at 8 oz like the serving size recommends? Ice cream... another great example–the recommended serving size for most ice creams is 1/2 a cup. If you eat ice cream, do you stop at 1/2 cup? Understanding nutritional labels is important. Many may glance at the calories represented on the label and see that an 8 oz serving is “only” 250 calories, so they don’t think twice about the servings "per container", which may be between 2 and 4!

Seeing that a full 20 oz portion contained 625 calories may shift the mind into being more likely to choose a healthier beverage on a different shelf.Proposed change for the listing of added sugars: Some foods contain natural sugars but there’s no way of knowing on a label what sugar is naturally occurring and what is added. This is very significant not only to diabetics, but also to those trying to lose weight and control sugar intake. Consumers will now have a better idea of how much added sugar is in their food when reading the new labels.

Current Nutritional Label

 New Nutritional Label

Other proposed ideas include changes to the daily values for certain nutrients and changes in what nutrients are listed. Our “old label” example displays vitamin A, vitamin C, calcium and iron. Our “new label” example displays vitamin D, calcium, iron and potassium. This is interesting. Not a lot of facts elaborate on these vitamin alterations, but I believe that it could be an attempt at better representation of information to those needing a broader spectrum due to a specific illness. Vitamin A and C are important, A is found in many foods and too much C can be eliminated in the waste by the body. However, calcium is important for bones and bodily functions, iron is important (for non meat eaters especially) to avoid extreme bodily fatigue (while it can also be a detriment to our arteries in high amounts, over long periods of time), and potassium is important for hydration of organs and muscle relaxation. 

Could Additional Labeling Be Done and Other Improvements Made?

Yes. The fact that a needed change was recognized was a great start. More advances could take into consideration an improvement in the labeling of GMO's. We all have a right to know what’s in our food, including GMOs. With this push for new labels it would be easier for companies to include GMO labeling since they’ll already be incurring the costs of changing the labels.

Why Should GMOs be Labeled?

First and foremost, people have a right to know what’s in their food!
- There is growing evidence that suggestions GMO consumption may be linked it auto-immune diseases, infertility, digestive disorders and cancer!
- If GMOs aren’t labeled it makes it more difficult to track their health impacts and hold individuals accountable for what’s in their products.
- Animal studies have shown that GMOs cause sterility within three generations!
- GMO corn contains its own pesticide inside the plant that cannot be washed off before it is eaten.
- GMOs are NOT the same as their non-GMO counterparts, nutritionally or compositionally.

In conclusion, these label changes will not have a huge impact on the overall population. The changes, relatively minor, will help those that have not paid attention to what they are placing in their bodies, but those who have always paid attention to what they eat will continue to do so, regardless of how a label looks.

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation

Do you have any aces?..No? 'Go Fish'!

Go Fish!  What a great card game; probably one of the first card games that my mother taught me.  Well, 'going fish' is now an even more important part of my life!

The importance of omega fatty acids: The body has many ways of self preservation, along with self-sustainability through supplementation and healthy habits.  One healthy habit that we can put into practice is the supplementation of fish oil.  Vast studies over the past few decades have shown us the variety of health benefits, most attributed to the omega-3 fats EPA and DHA.  These two fatty acids have been shown to provide support for both cardiovascular and brain health.

On the market today are numerous omega-3 fish oil products.  These products differ in two major areas:  The source (cod liver oil, salmon oil, sardines, etc.) and the content of EPA and DHA within the product.

It is important to know how to read the product ingredient label:

Commonly found on the manufacturer's label is the listing of the total amount of omega-3 fish oil. However, one must look carefully to confirm the amounts of the two key omega-3 fats, EPA and DHA, contained in each serving. See below for an example:

What to look for in your fish oil:

Important factors to consider when choosing an omega-3 fish oil are the purity and potency of the product. Certainly keep an eye out for purity - one that has been "molecularly distilled" to remove environmental contaminants such as pcb's and mercury.

Don't be distracted by what appears to be a "high" amount of omega-3's listed on the front of the bottle.  As discussed above, the potency of the oil (containing significant amounts of EPA and DHA) is the most important; not all fish oils are created equal. Respectively, different fish oil products provide specific amounts of these two fatty acids.

Look for an omega-3 fish oil that provides at least 500 mg of EPA and DHA per serving. Don't be too concerned about the total omega-3 fish oil used to make the product.  Omega-3 fish oil products that fully disclose the amounts of EPA and DHA right on the label are a best bet.  No one wants to waste time wondering if the supplements they chose are working; support your health and wellness by getting educated on quality products that produce results. Your body and wallet with both thank you..

Zeke Samples, IFA, CSN, CPR, IDEA

Surreal Body Solutions, LLC

803.322.7649

www.SurrealBodySolutions.com 

& contributing health and exercise author

Personal Training | Nutrition | Supplements | Motivation