🏷️ 5 Common Food Label Myths Debunked

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5 Common Food Label Myths Debunked

Myth 1: "Natural" Means Healthy

Reality: The term "natural" isn't regulated by the FDA for most foods. It doesn't necessarily mean the product is healthier or free from artificial ingredients. Always check the ingredient list for the full story.

Myth 2: "Low-Fat" is Always Better

Reality: Low-fat products often compensate for flavor by adding sugar or other additives. Sometimes, these can be higher in calories than their full-fat counterparts. Plus, some fats are beneficial for health.

Myth 3: "Sugar-Free" Means No Sugar

Reality: "Sugar-free" products can still contain sugar alcohols or artificial sweeteners. These can affect blood sugar levels and may cause digestive issues in some people. Check for terms like sorbitol or maltitol in the ingredients.

Myth 4: Serving Sizes are Standardized

Reality: Serving sizes can vary widely between similar products, making comparisons tricky. Always check the serving size when comparing nutritional information or counting calories.

Myth 5: "Multigrain" Means Whole Grain

Reality: "Multigrain" simply means multiple grains are used, but they might not be whole grains. Look for "100% whole grain" or check if whole grains are listed first in the ingredients for truly nutritious options.

Remember, the key to navigating food labels is to look beyond the front-of-package claims and dive into the nutritional information and ingredient list.

Fueling for Long Activities the Right Way

Q: "I play long football games on weekends that last for several hours. What's the best way to fuel my body before, during, and after the games?"

A: Proper fueling is crucial for maintaining energy and performance during lengthy football games. Here's a strategy for before, during, and after your matches:

Before the Game: Eat a balanced meal 2-3 hours before kickoff. This should include complex carbohydrates like whole grains for sustained energy, lean protein for muscle support, and a small amount of healthy fats. A good example would be an oatmeal bowl with banana, protein powder, and a tbsp of peanut butter on top.

During the Game: Stay hydrated with water or a sports drink, especially if the game exceeds 60 minutes. For games lasting several hours, you'll need to consume easily digestible carbohydrates to maintain energy levels. Good options include energy gels, bananas, or sports drinks that contain carbohydrates.

After the Game: Within 30 minutes of finishing, have a snack that combines protein and carbohydrates to kickstart recovery. A protein shake with a piece of fruit is an excellent choice. Then, within 2 hours, eat a full meal with lean protein, complex carbohydrates, and vegetables to replenish nutrients and support muscle recovery.

Remember, everyone's nutritional needs are slightly different. If you are in the fat or weight loss space, it is important to ensure that you are still in deficit with the added meals and activities on these days.

Valsalva 101: The BReathing Trick Every Lifter Should Know

If you're serious about lifting, it's time to get acquainted with the Valsalva Maneuver. This powerful breathing technique can significantly enhance your lifts and protect your spine during heavy compound movements.

What is it? The Valsalva Maneuver involves taking a deep breath and holding it while simultaneously bearing down as if you're trying to exhale forcefully against a closed airway.

How to do it:

1. Take a deep belly breath before starting your lift.

2. Hold this breath as you begin the movement.

3. Bear down, creating pressure in your abdomen.

4. Exhale slowly through pursed lips as you complete the lift.

Why it works:

• Increases intra-abdominal pressure, stabilizing your core

• Provides a rigid "column" of support for your spine

• It can help you lift heavier weights more safely

When to use it: Primarily for heavy compound lifts like squats, deadlifts, and bench presses.

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Publisher: Ryan Engel

Editor: John K.

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