Nutrition Tip August 21 2010

21
Aug
2010

Reading Labels

Within the “Total Carbohydrate” section of a nutrition label, you’ll find Total Carbohydrates, Dietary Fiber (sometimes further defined as soluble & insoluble), and Sugars. Pay attention to the total fiber per serving (no need to log soluble vs. insoluble) – your goal is 30+ per day. Of note, when you subtract the total fiber and sugar from the Total Carbohydrates, the difference is the grams of starch.

You can choose between whole grain products and ones with refined grains by looking at the ingredients list. Usually, whole grains will be list as whole, such as “Whole Wheat Flour.” Many times, refined grains will be listed as “Enriched Flour” or “Unbleached Flour.”

Don’t get caught up in the “Grams of Whole Grains” on some packages, you are counting Fiber Grams, NOT Whole Grain Grams.

c/o Kelli Jennings www.apexnutritionllc.com

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  • http://onespeedgo.blogspot.com John Romeo Alpha

    It may also help to remind shoppers not to be caught by bread manufacturers who appear to be borderline misleading consumers by coloring their bread more brown that white, and calling it “wheat bread” or something similar, on products where whole grains play no part on the ingredient label. They’re making the breads APPEAR heartier or healthier, but if they don’t have whole grain flour listed, you might as well be eating the pure white stuff that comes in square loaves.

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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