My steps to reading nutrition labels and choosing the right foods

1. Identify how many ingredients are present.

   1. Rule of thumb, the less the better, a whole food is the best thing for us and it is one ingredient. This also gives us an awareness of exactly what goes into our bodies. 

   2. When shopping for packaged products (not including supplements), I shot for six. Nine is acceptable, but I should be able to clearly identify what it is still. Personal preference, but having a clear cut off point helps. If it is over ten to me it better be damn good.

2. Ingredients to look out for

   1. Hidden sugars. Sugars are hidden in many forms and all calories are not created equal meaning some sugars are better than others. Glance up to see how many sugars there are per serving. Then scroll down and see what sources.

      1. Sugars I like to see and what I would buy for sweeteners:

         1. Raw Pollinated Honey.

            1. Anti-microbial agent, antioxidants, and minerals.

         2. Pure Maple Syrup - low glycemic (slow release sugar) sap 

            1. Anti-oxidants, zinc, and magnesium

         3. Coconut Sugar

            1. Low glycemic

         4. Dates (tricky would like to see organic as well) 

            1. Good fiber balances blood sugar

         5. 100 % Stevia Extract

            1. Improve blood sugar & insulin response

      2. Sugars commonly seen I avoid (or very moderation)

         1. Fructose, Dextrose, Corn Syrup, Cane Sugar (tricky this is in nearly everything, hopefully outside the first three ingredients or low sugar per serving), Sucrose (any word with ose or ase really), High Fructose Corn Syrup, Agave (very commonly mistaken for super healthy, highly processed fructose which is lower in antioxidants and toxic to the liver), Brown Rice Syrup, Maltose, Maltodextrin, Xylitol & Sorbitol (sugar alcohol, check if there is a lot of bloating, gas, nausea = gut problems) Aspartame, Sucrolse.

      3. I set an overall added sugar cap each day so I don’t over indulge in a sweet tooth. Having a day to treat yourself is nice and tastes so much better when we don’t constantly feed into it. The “juice” is well worth the squeeze here. If we constantly over consume we are actually desensitizing ourselves, which generally leads to consuming more sugar. We are now chasing that sugar rush high. Normally no more than 20-40g (40 with half at least being from sources I like) added sugar. I don’t count fruit, but I shoot to cap that around two items.

   2. High GMO items - Corn and Soybeans, place it back don't need it.

      1. I also limit the amount of soy just due to its hormone disrupting properties of possibly mimicking estrogen in the body.

      2. Soy is a great source of protein still I just go in moderation and tend to go for the better bioavailable forms like natto and tempeh. Soy lecithin (emulsifier) is found in a lot of products I have, but I scan to see it lower down the ingredients list. 

   3. Artificial colors, Artificial Sweeteners, Natural Flavors, and Pesticides/Herbicides 

      1. Natural Flavors is a very umbrella term, which means it could mean an array of things. I like to trust the company first and only under that confidence do I eat it.

         1. Good company = Leaning down the routes of  non-GMO, Non- Artificial, Organic, Sustainable, one or several of those the more the merry. 

         2. Sugar still has to still be low (for amount per servings I look for under ten). 

         3. Look at the flavor, if the bar is organic no sweat, but if not, be careful of the dirty dozen items that are the most sprayed with pesticides and herbicides that lead to heavy metals floating around the body. 

            1. “Dirty Flavors”: Strawberries, Apples, Spinach, Grapes, Pears, Kale, Grapes, Cherries, Tomatoes, Celery, Potatoes, and Nectarines

   4. Avoid unpronounceable ingredients.

      1. If the ingredient is difficult to read or even identify in shape or form do some research before sending it down the hatch. We are what we eat and sometimes that could be some awful preservative, gumming agent, and/or chemical. 

      2. My general rule is if I can’t catch a grip on it I probably don’t need it anyways. There is plenty of food on the shelf that is going to be a better, healthier option.

         1. This boils down to price right? Once again all calories are not created equal, so although it may be pricier it gives more bang for the buck. Nutrient density can give a fuller sensation and gives the body what it needs, which is where staying closer to whole foods plays a crucial role. It also might take less to get the same effect. For example Raw Honey will last longer for it is so much sweeter being a fuller form than the conventional honey which is generally just sugar water. 

   5. Rancid Oils

      1. Not all oils are created equal. They have very different smoke points which is the tipping temperature for lipid peroxidation. Generation of free radicals and inflammation. Free radicals attack the cell, DNA, and proteins in the body. 

      2. We are what we eat so when we cook with oils too high we get rancid results. To me I can’t say products take this into consideration so if I see these oils I avoid them. These oils are also generally much higher in Omega-6. As a nation we have very unbalanced Omega-3:Omega-6 ratios. Omega-3’s being high in nutrients that support brain health can’t be absorbed if Omega-6 is too high, basically they take up all the spots and there are no more seats (darn bullies). These oils can also be hydrogenated to get it to a liquid form. Half hydrogenation will be higher in trans fat and full will be saturated. List to avoid/minimize: 

         1. Soybean (Soy High-GMO), Corn, Cottonseed, Safflower, Sunflower, Rapeseed, Refined Palm Oil, Shortening, Margarine, Canola, Refined Olive Oil.

      3. Good oils are great for monounsaturated and polyunsaturated fats the healthy fats that fuel the brain and the body. Since we generally move at a much slower pace throughout the day we mainly burn fat. Once the intensity kicks up we will dabble in and out of carbs as a main fuel source utilizing glycolysis and the breakdown of stored glycogen, which is the breakdown of glycogen into blood glucose that is steadily released and becomes more efficient when paired with consistent exercising. Now you can also access this glycogen which is stored up carbohydrates in the liver during fasting, which also comes with the benefits of ketones (keto diet anyone), but for the most part we survive off of our fat. These are the oils I like to see in my products or use at home to cook with:

         1. Products:  Extra-virgin Olive Oil, Virgin Coconut Oil, Cocoa Butter, Macadamia Nut Oil, 

         2. Cooking, spreads, or drizzles with smoke points (sp): Avocado Oil (sp - 520 high) Grass Fed Ghee (sp - 450 high), Coconut Oil (sp - 350 medium) Olive Oil (sp - 325 medium)

            1. Oils should be one of the following - Extra Virgin, Virgin, Cold-Pressed, or Expeller-Pressed (Coconut - unrefined)

3. The first three ingredients.

   1. Ingredients are listed in order of net weight inside the product, therefore the first three generally make up the mass majority of the product and the rest are just a sprinkle. This helps when seeing some of the above items that should be avoided or minimized, because the further down the list the less it has and the “safer” it could be. Reversely if they are in the first three I would put the product back. 

4. Macronutrients vs. Micronutrient

   1. Fats, Carbs, and Proteins are what make up the calories inside the food. Vitamins, minerals, antioxidants, … are those micronutrients that are crucial for processing, breaking down, and normal function. Healthy fats, complex carbohydrates, and lean proteins are great for nutrient density. More bang for the buck, sense all calories are not created equal

   2. With the help of the first three ingredients we can see where the source of calories come from since they will make up the Carb, Fat, and Protein grams per serving.

   3. Healthy fats I consume

      1. Higher Omega-3 to Omega-6 Ratio, Nutrient Dense, Longer Lasting Energy

      2. Oils: Cold-Pressed/Expeller-Pressed/Virgin/Extra Virgin Coconut, Olive, Avocado, Macadamia.

      3. Grass Fed Butter/Ghee

      4. Plant-Based: Avocado, Raw (not roasted in oil or salted for flavor, can do this ourselves) Nuts (Except Peanuts, Almonds and Walnuts are my favorite), Raw Seeds (flax, chia, hemp, and pumpkin), Almond Butter, and Dark Chocolate.

      5. Animal-Based: Pasture Raised Eggs, richer yolk and better nutrients than other conventional methods can tell by the darkness of the yolk the orange(r) the better. Sardines are very sustainable and rich with nutrients. Grass-Fed Beef has less of the bad fats and higher healthier than conventional beef that is fed unnatural diets of grains or pumped with hormones/antibiotics/chemicals, more so when organic, but it takes up to five years to reach that status so research where the meat is coming from. It is still a red meat to be on the safe side in moderation to keep levels of dioxin toxicity low. Shouldn’t be an everyday thing, I buy one pack for the week. Wild caught salmon if it is in the budget or sardines/mackerel canned are great sources that are also highly sustainable. Chicken is rare for me, but I do like a good chicken sausage with minimal ingredients and good labeling of humanely treated and free of the same things as the beef. Bacon on occasions and looking for great sources. Stray away from consuming too close to an exercise bout for its closing or blockage of the vessels and consume earlier in the day.   

   4. Proteins I consume

      1. Generally a lot of healthy fats will have a lot of great protein as well

      2. Plants: Seeds, Nuts, Lentils, Black Beans, Garbanzo Beans, Peas, Quinoa, Tempeh (moderate due to Soy), Almond Butter, and Sprouted-Grain Bread (easier for digestion and full amino complexes that are the building blocks of protein). Dark Leafy Greens and Sweet Potatoes have trace amounts but mix well with other sources to give an extra boost.

      3. Animal-Based: Pasture-Raised Eggs, Grass-Fed Beef, Sardines/Wild Caught Salmon/Mackerel, Chicken Sausage and Bacon on occasion.

      4. Powders: I generally stay away for this is a more processed way of getting calories (real food first). Whey is basically curdled diary making plant based a more appealing option. Check for organic ingredients and ask for heavy metals reports. A lot of powders out there are also under value meaning they have an amount labeled but when tested could be only half of what the label says since it really isn’t a highly FDA regulated item. If they won’t provide the reports they are not being transparent with the consumer for this is not proprietary information. 

   5. Carbs I consume:

      1. The more complex a carbohydrate is the lower it is on the glycemic scale meaning it releases sugar into the bloodstream at a slower rate, which makes it more stable for the body to handle then a mad rush flushing the system from high glycemic. They also have a lot of great dietary fiber for safe stool passage. Higher glycemic can be beneficial before, during, or directly after high-intensity workouts but choose good sources.

      2. I also like to stay closer towards gluten-free. Not everyone is completely gluten-intolerant, but gluten has a protein called glidian that can result in leaky gut syndrome, it's one less ingredient and I still have it, but not often.

      3. Gluten Free-Whole Grains (Also very complex carbohydrates)

         1. Quinoa, Millet, Amaranth, Wild,Brown, or White Rice. Oats look for gluten-free or sprouted! 

      4. Other Complex Carbohydrates

         1. Sweet Potato, Corn (non-GMO), Legumes (sensitivity test will help to see if this food doesn't go well with the body): Chickpeas, Black Beans, and Lentils.

      5. Carbs to Avoid/Minimize:

         1. Baked treats, Bagels, Breads (tricky here, sprouted the best I eat ezekiel everyday and sourdough is another good choice for its fermented), Cereals, Crackers (watch out for oils and look for quality ingredients), GMO, or canned (mainly fruits).

5. Vegetables

   1. I have never seen a diet that restricts vegetables. They are packed full of what we need and should take up a large part of our carts.

   2. Make sure to watch out for too much canned since they will be higher in salt, possibly the can is lined with BPA, and has weird preservatives.

   3. Keep the dirty dozen list in mind for certain products and others are okay, but compare price since organic will always be the best option to minimize the exposure to heavy metals/chemicals. Example I’ll buy organic bananas since it is generally only 10 cents more. 

6. Fruits

   1. Fruits are a great source of real fructose that helps with a quick boost of energy. But I believe it should be eaten earlier in the day to burn off the sources of sugar so we are not trying to digest it or store it later (arguments on later gauge this on how one’s own body reacts). I try to eat them in season for not only freshness, but the sustainability factor of shipping and creating products outside of its season. 

   2. Once again pay attention to dirty dozen list and if organic is within reach do it regardless

7. Anti-inflammatory foods

   1. These foods help to reduce inflammation naturally.

   2. Kale (Organic), Dark Chocolate (in moderation due to higher heavy metals), ginger, brussel sprouts, avocados, blueberries, and sweet potatoes. 

8. Diary

   1. My thoughts on dairy is cheese is still awesome…..tasting. Shot for raw from grass-fed cows. Yogurt has great benefits from live cultures and great fats (Organic - Full Fat). The live cultures will breakdown and eat the lactose as well creating more usable sources of glucose and galactose. Other than that it is not the best source of calcium in fact over consumption of milk can lead to higher risk of osteoporosis. At the end of the day I love a good pizza, but we lose the ability to produce lactase after weaned off breast-feeding. This is the enzyme that breaks down lactose found in dairy. Diary is highly inflammatory and can be the first area to look into when dealing with achy joints, or inability to absorb other nutrients. Some have more clearance than others to process but relatively speaking we are all lactose-intolerant, due to the lack of lactase. That is why when one performs the milk chug challenge the body ends up rejecting the mass fluctuation and we throw up. I limit this and ask for everything at a restaurant to be dairy free, those cheese and sour cream toppings are just empty calories and really don’t add that much flavor to the meal in my opinion.

   2. It can also be a cause of hormonal disruption

   3. Reduces the antioxidants in berries if thrown in smoothies.

   4. Gauge off how the body responds. It can also be worth looking into pasteurized versus none or raw, and the type either casein A-1 or A-2       

9. Condiments

   1. These are usually full of sugar and oils that are not great. Definitely minimize it or avoid it all costs

10. Buy a couple “bad boy”, like I’m getting away with something or a kid getting that candy bar they wanted. These items have leaned towards healthier options than previous years, but still life is short and sometimes a good 6-pack is exactly what I need.

11. Always remember that all it takes is 45 minutes of discipline in a store (once you get that route down and know your go to’s) to set the week up for success. If it isn’t in the cupboard it won’t be eaten.

12. Always bring personal shopping bags, always work to be the most environmentally conscious of each purchase (an ongoing never ending process) , and try to not forget to ask the cashier how their day is going.