Dear Friends,

Welcome to my Get Fit Newsletter!

In this edition, I cover a very important aspect of nutrition ... reading nutrition labels.

Do you read food labels before purchasing food items at the grocery store?  Amazingly, most people don't bother with this.  Some people may be too much of in a hurry or simply find nutrition labels somewhat confusing.  I've even been guilty of this of few times by purchasing food items in a hurry, and then when I'm taking my time eating my meal, I look at the nutrition label and see the following DEADLY ingredients ... partially hydrogenated oils, high fructose corn syrup, aspartame, and now something new you have to look out for, interesterified fats.  I feel like kicking myself in the head when this happens to me because I know I've wasted my time and money and I'm poisoning my body with unhealthy chemicals. 

Don't be one of these people.  Take the time to examine the contents of food you are purchasing.  It can make the difference in feeling terrible or having an energetic workout.  In the long run, it can make the difference in your cholesterol levels and even more serious health conditions, such as cancer and diabetes.  This e-newsletter will provide you with some of the basics of reading nutrition labels. 

And, of course, here's some more healthy recipes to fuel your workouts.  Hope you like them!

Eat smart with these 7 pointers

If you are like most people then you probably glance at the Nutrition Facts label on foods once in a while. Maybe you check for the number of calories or fat grams that an item contains, or maybe you are watching something specific - like your sodium intake.

Whatever the case, it has been proven that those who pay attention to the Nutrition Facts label end up eating healthier.

The more familiar you are with the Nutritional Facts label, the more likely you will be fit and healthy.

Each Nutritional Facts label has been designed to quickly and efficiently give you all of the important facts about a food item. You just need to know what you are looking for. Read on as we break down the Nutritional Facts label into 7 important facts.

Fact #1: Serving Size
This small detail skews the entire label if you don't read it closely. An item may seem like it is only one serving, but the Nutritional Facts label will consider it to be 2 or 3 servings. If the label says 100 calories, but there are actually 3 servings, then you are getting a total of 300 calories. Pay close attention to what makes a serving.

Fact #2: Calories
Most people don't have the time to count every calorie that they put in their mouth - this is understandable. However, you probably have a pretty good idea about the amount of food that you eat each day. When you approach a new item, read the calorie totals on the Nutritional Facts label, and factor the new calories into your daily intake. Steer clear of high calorie items - especially in the form of snack foods.

Fact #3: Fat
By now you have undoubtedly heard that all fats were not created equal. Here is a quick 1-2-3 breakdown.

1. Limit your intake of Saturated Fats (meats, cheese, flans, etc.) - this deadly fat contributes to heart disease.
2. Avoid Trans Fats at all costs - not only does it contribute to heart disease, it also raises LDL cholesterol (the bad one).  Look for the ingredient, partially hydrogenated oils, on the food label.  This is another word for TRANS FATS and it is deadly.  Also, be on the lookout for another type of fat that is quietly being substituted for partially hydrogenated oils.  It is called interesterified fat.  This type of fat not only lowers HDL levels (the good cholesterol), but also causes a significant rise in blood sugar.  You can find out whether the newly “trans-fat-free” food items have interesterified fats by looking for “fully hydrogenated oil” on the package's ingredient list. 
3. Focus on eating monounsaturated and polyunsaturated fats - these don't raise LDL cholesterol and can even help lower blood cholesterol.  Eat Mediterranean foods.  They are very healthy for you and taste great.  For great recipe ideas, check out my blog section.  I post Mediterranean recipes frequently on this section.  

Just because you want to be fit doesn't mean you shouldn't enjoy life! Have a slice of birthday cake and treat yourself to a burger every now and then. When you deny yourself ALL of life's indulgences you will set yourself up for weight 1oss failure. But be smart: have a small piece of the cake and forego fries with that burger!  Don't overdue it and don't "super-size" it.

Who doesn't love the crispy satisfaction of fish sticks? The problem lies in the fact that fish sticks are typically fried...resulting in more fat than you'd care to know. These Healthy Fish Fingers solve the dilemma by baking instead of frying. It's a great alternative for the family dinner table. The crunchy texture and herby taste will leave a smile on your face long after your plate is empty.
Yield: 4 servings

Ingredients:

• 1 pound cod fillets, partially thawed
• 1/2 cup seasoned breadcrumbs
• 2 tablespoons grated parmesan cheese
• 1 tablespoon minced fresh parsley
• 1 teaspoon grated lemon peel
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/4 teaspoon garlic salt
• 1/2 cup 1% buttermilk
• 1/4 cup plus 2 tablespoons all-purpose flour

Instructions:

1. Cut fillets into 3/4-inch strips; set aside. In a shallow bowl, combine the breadcrumbs, parmesan cheese, parsley, lemon peel, paprika, thyme and garlic salt. Place buttermilk in another shallow bowl and flour in a third bowl.
2. Coat fish strips with flour; dip into buttermilk, then coat with crumb mixture. Place on a baking sheet coated with nonstick cooking spray. Refrigerate for 20 minutes.
3. Bake at 425 degrees for 15 - 20 minutes or until fish flakes easily with a fork. Let stand for 2 minutes before removing from baking sheet.

Nutritional Analysis: One serving equals 217 calories, 3g fat, 21g carbohydrate, & 25g protein.

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Thanks for the emails.  Keep them coming in.  I enjoy answering your questions on fitness and nutrition.

Is there a specific topic you'd like for me to cover in a future edition of this e-newsletter?  If so, send me an email with your request.

On February 7th, I'll be watching one of the most anticipated soccer games in a long time (since the World Cup last year).  The U.S. versus Mexico.  This is a huge rivalry and I can't wait!  Landon Donavon promises to kick their @$&!

Thanks for reading again.  Take care.

Yours Truly,

Louis Moore, M.S.