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Reading Between the Labels:
outsmarting your groceries
Rachel Girardi, M.Sc.
Complete Care Coaching 2014
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Complete Care Coaching 2014
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Complete Care Coaching, 2012
What was ‘healthy food’?
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Complete Care Coaching, 2012
Why am I here? Who am I?
Rachel Girardi, M.Sc
Psychology Personal Training Lifestyle Coaching
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Complete Care Coaching, 2012
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Complete Care Coaching, 2012
Where to start
Start simple
↓
Start at home & your grocery store/market
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Complete Care Coaching, 2012
Food Mythbusting 101
• Fat-Free
• Low-Cal
• Smoothies
• Protein, fibre, enriched...oh my!
• Gluten Free
• But the news (& talk shows) don’t lie, right?
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Complete Care Coaching, 2012
What’s the deal with fat?
The rumour: fat makes you
fat
The truth: fat has no super
fat storage powers
Why do we need fat?
Not all fats are created equal:
- Eat the natural fats, not the
ones humans have created
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So what is fat free?
Complete Care Coaching 2014
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Complete Care Coaching, 2012
Low Calorie, Pre-portioned ‘Food’
Complete Care Coaching 2014
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The good: you know approximately how
many calories you’re consuming...if you
have the appropriate serving size
The bad: that’s not usually what happens
Complete Care Coaching 2014
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And worse....
Complete Care Coaching 2014
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Complete Care Coaching, 2012
Natural Fruit Smoothies....they’re fruit so they’re a good option, right?
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Complete Care Coaching, 2012
• Kale Apple Pineapple and Chia Seed Smoothie
– 1 cup of kale
– 43g sugar
• ‘Kale’-ribbean Breeze: ‘Are we sharing the same dream? I hope so because this is the one where the mangoes, passion fruit-mango juice, chia seeds and nonfat Greek yogurt give you all that protein. Then that full cup of kale hands you the energy to make that dream a reality’
– 320% daily Vit A, 230% Vit C
– 10g protein, 66g carbs (48g sugar)
– 320 calories – 192 from sugar!
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Complete Care Coaching, 2012
• Peanut Butter Moo’d
– 770 calories and 108g of sugar
• ‘Lean Advantage’ Berry Blend Smoothie
– ‘supercharge your workout so you can reach your weight goal’
– 290 calories and 37g of sugar
• How can we make them healthier?
– Water instead of juice
– Berries instead of sherbet or frozen yogurt
– Add protein
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Complete Care Coaching, 2012
Load up on Protein, Fibre & “enrichment”
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Complete Care Coaching, 2012
The Wonders of Wonderbread
Wonder+
Ingredients: Unbleached wheat
flour, water, sugar, oat hull
fiber, yeast, soybean and/or
canola oil, wheat gluten, salt,
natural sour flavour (bacterial culture),
soy flour, cultured wheat starch solids, vinegar, soy lecithin.
Unbleached wheat flour = refined white flour. The
healthiest parts of the wheat – the bran and the germ
– have been removed, and with it, all of the fiber,
healthy unsaturated oils, B vitamins, vitamin E (an
antioxidant) and other minerals.
Oat Hull Fiber: added in processed insoluble fiber
from oat hulls (the outer sheath that surrounds the
oat groat)
- doesn’t include the groat, (the part that contains
the nutrient-dense layers – the bran and germ)
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Complete Care Coaching, 2012
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Complete Care Coaching, 2012
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Complete Care Coaching, 2012
It’s gluten-free so it’s got to be good
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The Recreator
• They won’t have gluten but they will have everything that typically has gluten but has been reformulated to not have it
• They have outsmarted gluten!
The Natural
• The food they eat is naturally free of gluten –and is real, unprocessed food
Complete Care Coaching 2014
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Complete Care Coaching, 2012
Don’t believe everything you read
The news wouldn’t lie to me....right?
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Complete Care Coaching, 2012
So now what....what should I eat?
Stick to real food
(in other words: avoid
boxed/processed foods as much
as possible)
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Complete Care Coaching, 2012
Grocery Shopping 101
Shop around the perimeter –
whole food city! You go there to
buy real food...right?
•Take time and read the labels
– Does it have a label
– What are the ingredients?
– What are the serving sizes?
If you bring it home – you’re eating it
When you decide to indulge: go
out & buy a single serving when
you want it....don’t buy the Costco
tub of ice cream & try to save it for
a rainy day
Don’t try to talk yourself
into anything (a baked lay,
is still a lay & a gluten free
chocolate chip cookie is
still a cookie!)
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Complete Care Coaching, 2012
Putting it all together:• Make small, basic changes
• Don’t jump at fat-free or low-cal options without further investigation
• Be conscious of serving sizes/ingredients
• Do your research & read your labels carefully!
• Don’t believe everything you read – if it sounds too good to be true, it probably is!
• Your body is literally made of the food you eat.
And who wants to be made of junk.....?
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Complete Care Coaching, 2012
Still want more?
Rachel Girardi, M.Sc.
www.completecarecoaching.com