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Are you good at reading Nutrition Labels?

If you are not sure what you are doing when evaluating a Nutrition Label, then you are not alone. 🙋🏽‍♀️

Most of our clients come to us because they are confused… 🤔

  • How much carbs should I be aiming for?
  • How much sugar is ok?
  • What ingredients should I stay away from?
  • Which foods are inflammatory for ME?

And to be honest, sometimes I am confused too.  Foods and marketing are super high tech and tricky these days.

At the supermarket this weekend, I let my kids pick out a tub of ice cream.  🍨
And then I noticed some pint-sized fancy, “healthier” ice creams and I treated myself. 🤗
I didn’t have a lot of time to fully evaluate all the different brands but there were some bold words and claims:
🍦 4 Grams Net Carbs Per Pint
🍦 Lactose Free
🍦 Dairy Free
🍦 Gluten Free
🍦 Keto-Friendly
🍦 Non-GMO
🍦 Natural

Yep, Confusing!!! 😲

First, I’m going to share with you my step-by-step directions to reading labels.

But more importantly, I want to share the real way to understand labels and stop all the questioning.

My Simplified Step-By-Step Directions to Reading Labels: The claims on a label may lure you in, but my first rule of thumb is to ignore them. Next, go directly to the ingredients.  You may not be able to pronounce certain ingredients.  You may question others.  You may need to research some ingredients.  This will take time but as you read more and more ingredient lists and shop cleaner, your intuition will guide you. Next, you are now ready to move to the Nutrition Facts.  Once you proved that this product is worthy of eating, it’s time to break down the macronutrients.  First, you want to understand and visualize your serving size.  Going down the list with serving size in mind… I purposely ignore calories!  Instead, I usually jump to Total Carbs and breakdown of carbs (fiber and sugar).  This info is the most helpful when identifying your main fuel source for the metabolism.  I checkout out protein grams for the metabolism too.

💥 Now you know Reading Labels 101 but stay tuned because this part is even more important! 💥

I want you to understand how the metabolism works and how to fuel your metabolism properly so you can look at labels and food with more clarity.  🥰

You see…

If you skimp on carbs through the day (on purpose), your stress hormones will activate and your metabolism will eventually slow down. This will make you feel anxious in your body, unstable with your energy, and you may struggle with sleep, cravings, and weight.

💡💡 Figure out the right amount of carbs to fuel your metabolism evenly through the day.

If you eat processed foods or “diet” low-cal foods, your liver will be overloaded with inflammatory ingredients that can slow down your liver and GI tract.  You may show signs of bloating, reflux, constipation, skin issues, and headaches on top of the typical metabolic problems (fatigue, cravings and the inability to lose weight). 

💡💡 Read ingredients, minimize toxic ingredients, reduce sugar, EAT THE RIGHT TYPES OF CARBS

If you are exercising hard but you are not re-fueling with enough food, your blood sugar will be unstable for the rest of the day.  Most likely, you will struggle with fatigue and cravings..

💡💡 Make sure you are eating enough for your activity level and get the right ratio of carbs-protein.

If you understand these scenarios and you get connected with your body, it’s so much easier to evaluate labels for your personalized needs so you can fuel and optimize your metabolism.

Don’t put too much pressure on yourself.

It’s not a quick fix and you don’t learn it all in one newsletter.

That’s why our program, Metabolism Mojo, is 3-months long with clear week-by-week action plans that covers it all (when to eat, what to eat, how to balance your meals, how to balance your workouts, how to shift your thinking, how to enjoy the journey).

If you want personalized support and learn more about our proven system, schedule your free Metabolism Mastery Call.

Stacy and I want to get to know you and help figure out the best next steps for you.

What you should do next …

Register for my Nutrition Class: 3 Realistic Solutions to Rev Your Metabolism so you can Drop Weight Naturally Without Deprivation. And after class, you will receive a gift (My Favorite Balanced Breakfast Recipe Book). I recommend you register early; spaces are limited! 

Sign-up for my 3-Day Eating Reset: Tame your sugar cravings without feeling deprived. You will receive my step-by-step guide to stabilize your blood sugar with a done-for-you menu plan, simple recipes, and shopping list.

Schedule a FREE Metabolism Mastery Call: This is a no pressure phone conversation with our health coaches.  Let’s dive into your specific challenges and goals to figure out what next steps are best for you.


About the Author

Hello, I’m Betsy Markle.  I’m a Registered Dietitian and Holistic Nutritionist with over 20 years of experience. Living a busy life with 3 kids and a passionate career, I understand the importance of realistic nutrition, exercise, and balanced living.

Women tend to put the needs of everyone else before their own. My passion is to empower women to create a healthy lifestyle that they love and can stick with forever.

Here at Sunshine Wellness, we are proud to help women lose weight effortlessly, overcome cravings, and revive energy so they can heal their metabolism, ditch the diet mentality, and love their bodies.

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