Food Label Facts

Food Label Facts

Food Label Facts
Food Label Facts

The food label facts are that the use of terms such as low fat and low calorie are now heavily regulated by the government for consistency in meaning. This means manufacturers cannot sell under false pretenses; however, it also means higher costs to consumers. Once upon a time, a manufacturer was honest or went out of business – it truly was that simple. No longer… Now we find ourselves wallowing in a sea of terms and regulations that are next to impossible to keep up on.

Studies show that most people don’t even read food labels. For example, Time Magazine came out with an article back in 2011 about this very topic. See Study: Why People Don’t Read Nutrition Labels.

No surprise; people are busy and just want to eat what they like. Yet, we’re stuck with all the labeling and ever-changing terminology, so following we’ll lay out what the more common labels actually mean. This way, when you see a boast on a package such as “Low fat”, you’ll know just what that means without having to dig out reading glasses to read the fine print.

What the Different Food Label Facts Mean

  • Calorie free: Fewer than 5 calories per serving.
  • Sugar free: Less than 0.5 grams of sugar per serving.
  • Fat free: Less than 0.5 grams of total fat per serving.
  • Low fat: 3 grams or fewer of total fat grams per serving.
  • Low saturated fat: 1 gram or less per serving.
  • Low sodium: Fewer than 140 milligrams per serving.
  • Very low sodium: Fewer than 140 milligrams per serving.
  • Low cholesterol: Fewer than 20 milligrams per serving.
  • Low calorie:40 calories or fewer per serving.
  • Lean: Fewer than 10 grams of fat, 4 grams of saturated fat and 95 milligrams of cholesterol per serving and per 100 grams of meat, poultry, or seafood.
  • Extra lean: Fewer than 5 grams of fat, 2 grams of saturated fat, and 95 milligrams of cholesterol per serving and per 100 grams of meat, poultry, or seafood.
  • High: One serving contains 20 percent of more of the Daily Value for that nutrient.
  • Good source: One serving contains 10 to 19 percent of the Daily Value for that nutrient.
  • Reduced: A nutritionally altered product that contains 25 percent less of a nutrient or calories than the regular product.
  • Less: A food (that may or may not be altered) that contains 25 percent less of a nutrient or calories than the regular product or food.
  • Light: A nutritionally altered product that contains one-third fewer calories or half of the fat of the regular food or product. It can also mean that the sodium content of a low-calorie, low-fat food has been reduced by half.
  • More: One serving contains at least 10 percent more of the Daily Value of a nutrient than the regular food or product.

A few other common terms that might need some explanation are as follows.

    • From concentrate: juices from concentrate should have the same nutritional value as the original juice product. Concentrate means that at some point, much of the water was removed for easier shipping, and water was added back in to reconstitute the original consistency of the juice. (Think frozen orange juice.)
    • Sugar alcohol (or polyols): These naturally occurring sweeteners are often used as sugar substitutes because they provide anywhere from half to one-third the calories of regular sugar. Also, unlike regular sugar, they don’t cause an immediate jump in blood sugar. Some common sugar alcohols are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol, and hydrogenated starch hydroslysates (HSH). Consuming sugar alcohols in high volumes can cuase abnormal gas, discomfort and diahrrea.
    • Multigrain, whole grain: These terms are not interchangeable. Whole grain means that all parts of the grain kernel – the bran, germ and endosperm – are used in the making of the product. Multigrain, however, means that a food contains more than one type of grain. Whole gran foods – listed as “whole grain,” “whole wheat,” and “whole oats” are the healthier choice.

Warning

Most fat-free products contain high amounts of sugar in order to make up for the loss of taste from the fat. On the flip side, low sugar products usually have a higher fat content. Read the food label facts on labels, then choose wisely.

Sources

  • Eat Any Sugar Alcohol Lately?”, Yale-New Haven Hospital
  • Katherine Zeratsky, R.D., Nutrition and Healthy Eating Q & A, Mayo Clinic

Peach Pleasures via Sweet Peach Recipes

Peach Pleasures

Treat yourself to some sweet peach pleasures via sweet peach recipes! Peaches are sodium, fat and cholesterol free, high in vitamin A and have vitamin C.

Following are three delicious, yummy recipes for peach treats!

Peach Pleasures
Peach Pleasures Framed Fruit Photo

Peach Pleasures 1: Peach Apple Crisp

Canned peaches are available, sliced or in halves, packed either in sugar syrup or water. Apples are a good source of soluble fiber, especially pectin, which helps control insulin levels by slowing the release of sugar into your bloodstream.

Preparation time: 20 minutes
Cooking time: 20 minutes

Ingredients:

20 ounces canned sliced peaches, light-syrup pack, drained
2 medium apples, tart, peeled, sliced
1/2 teaspoon vanilla
1/4 teaspoon ground cinnamon
3/4 cup plus 3 tablespoons flour
1/4 cup packed brown sugar
3 tablespoons butter, chilled

Directions:

  1. Preheat oven to 350 degrees and lightly grease 9 by 9 by 2-inch casserole dish.
  2. Combine peaches, apples, vanilla, and cinnamon in a bowl. Toss well and spread evenly in greased casserole dish.
  3. Combine flour and sugar in small bowl. Cut in margarine with two knives until the mixture resembles coarse meal.
  4. Sprinkle flour mixture evenly over fruit.
  5. Bake until lightly browned and bubbly, about 20 minutes.

4 Servings, about 1⁄2 cup each, plus 4 servings for another meal

Nutrition information per serving.

  • Calories 175
  • Total fat 5 grams
  • Saturated 1 grams
  • Cholesterol 0 milligrams
  • Sodium 57 milligrams

Freebie: Download Peach Apple Crisp Recipe in PDF


Peach Pleasures 2: Peach Cake

Preparation time: 20 minutes
Cooking time: 30 to 35 minutes

Ingredients:

29 ounce can sliced peaches, light-syrup pack, drained and chopped
1/2 cup sugar
1 cup flour
1 egg
1 teaspoon baking soda
2 tablespoons vegetable oil
1 teaspoon vanilla
2 tablespoons brown sugar, firmly packed
2 teaspoons whole milk

Directions:

  1. Preheat oven to 350 degrees and lightly grease 8 by 8-inch pan.
  2. Spread peaches in baking pan. Mix remaining ingredients, except brown sugar and milk, together in mixing bowl; spread over top of peaches.
  3. Bake until toothpick inserted into cake comes out clean, about 30 to 35 minutes.
  4. For topping, combine brown sugar and milk in small bowl. Drizzle mixture on top of cake; return cake to oven, and bake 2 to 3 minutes.
  5. Cut into 8 pieces.

8 Servings, about 2 by 2-inch piece each

Nutrition information per serving.

  • Calories 205
  • Total fat 4 grams
  • Saturated 1 grams
  • Cholesterol 27 milligrams
  • Sodium 171 milligrams

Freebie: Download Peach Cake Recipe in PDF


Peach Pleasures 3: Peach Crisp

To ripen peaches, store in a brown bag at room temperature. Ripe peaches can be stored in the crisper bin of your refrigerator for up to five days. See also: Peeling Peaches

Ingredients:

4 peaches (4 cups sliced)
2 tablespoons margarine
3/4 cup quick-cooking oats
1/2 cup sugar
1/4 cup flour
2 teaspoons cinnamon
1 teaspoon lemon juice

Directions:

  1. Preheat the oven to 375 degrees.
  2. Slice the peaches.
  3. Spread the peach slices on the bottom of the baking pan.
  4. Melt the margarine in a saucepan.
  5. In a small bowl, mix everything but the peaches. Stir until the mix is well blended.
  6. Sprinkle the oat mix on top of the peaches.
  7. Bake for 20 minutes.

Recipe Note

Serve the peach crisp either hot or cold. To remove any peach fuzz, you can rub the washed peach gently with a paper towel.

Serving Size: Serving Size: 1/6 of recipe
Recipe yields 6 servings.

Nutrition information per serving.

  • Calories 200
  • Total fat 4.5 grams
  • Saturated fat 1 gram
  • Trans fat 1 gram
  • Cholesterol 0 milligrams
  • Sodium 30 milligrams
  • Total Carbohydrate 40 grams
  • Dietary Fiber 3 grams
  • Sugars 22 grams
  • Protein 3 grams

Freebie: Download Peach Crisp Recipe in PDF

Talking Flowers

Talking Flowers

People had a “flower language” over 150 years ago. They gave each other bouquets of talking flowers that said a lot without speaking out loud. You could do that, too or use flower names as code language in notes or emails.

Following is a list of commonly used flowers and what the message was from each beautiful flower.

Talking Flowers

  • Amaryllis: “You’re beautiful, but I’m shy.”
  • Apple blossom: “I like you best.”
  • Camellia: “Thank you!”
  • Carnation: “I love you truly.”
  • White Chrysanthemum: “This is the truth.”
  • Four Leaf Clover: “Be mine.”
  • Red Daisy: “You’re beautiful even if you don’t know it.”
  • Wild Daisy: “I’ll think about it.”
  • Dandelion: “I’m flirting with you!”
  • Fern: “You are fascinating and sincere.”
  • Holly: “Did you forget me?”
  • Iris: “I’ve got a message for you.”
  • Ivy: “I’ll be true to you.”
  • Lily of the Valley: “I’m happy again!”
  • Oak Leaves: “We will be brave!”
  • Parsley: “I feel silly.”
  • Purple Pansy: “I’m thinking about you.”
  • Red Rose: “I love you.”
  • White Rose: “I won’t tell.”
  • Sweet Pea: “Let’s get together.”
  • Violet: “I’m your faithful friend.”
  • Zinnia: “I’m sad since you went away.”

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School Luncheons 1905

School Luncheons 1905

Looking back in time can be both fun and fascinating! I’ve been doing a lot of that lately going through recipe booklets and cookbooks from my grandmother’s vast collection.

Being a personal passion, I couldn’t just allow these books to sit and get older and more yellowed without trying to digitize them, a project I’ve been and will continue to work on.

With that said, today I’m introducing “School Luncheons Cookbook Vintage 1905 by Armour and Company”.

School Luncheons 1905
School Luncheons 1905

A Peak Inside

The School Luncheons Problem

Excerpt from page 3…

“The school luncheon is a problem, and only the house mother can solve it by giving the subject careful attention daily.”

“Proper food must be supplied the growing boys and girls, or they will become stunted, not only physically, but mentally.”

“If it is possible a child should come home for the noonday meal. A bowl of hot broth should be in readiness, with a plate of crackers or toast, a baked apple with cream and some cookies. This makes a wholesome and satisfying lunch. The child will go back to school refreshed by the brisk walk.”

The Week-About System

Excerpt from page 6…

“If several children eat together, the luncheon may be packed in a hamper basket. It is quite an idea for one mother to prepare luncheons for one week for a neighbor’s children besides her own. This week-about system relieves the mother and gives the children variety.”

“Folding drinking cups or small tumblers should be given each child; the water question is just as important as food. It is far safer to have a small flask of pure water in the luncheon box than to allow promiscuous drinking from tin cups provided in the schools and the use of city water, unless one is absolutely sure that the water supply is pure.”

Motherly Love Notes

Excerpt from page 9…

“One mother used to occassionally put a little note like this in the luncheon box:”

“My Dear M—-:”
“Mother knows the lessons are unusually hard today, but do your best and when you come home there will be a surprise for you. Lovingly, Mother.”

“This takes only a moment, and is a source of inspiration and encouragement to the child. The ‘surprise’ may be some wished-for object, a guest invited to supper, a trip to the city or matinee tickets.”

Motherly Love Notes
Motherly Love Notes

School Luncheons: The Costs Back Then

Excerpt from page 20…

“Sufficient and nutritious luncheons can be furnished to the pupils of a large school for from three to five cents each, but from our present knowledge, it would require about a ten-cent luncheon to satisfy the taste of the American scholar.”

Ah..the good ‘ol days!

You can own your very own copy of this cookbook by visiting a partner of ours at her Etsy shop. Buy Now

Naturally Colored Boiled Eggs

Naturally Colored Boiled Eggs

There are two ways of achieving naturally colored boiled eggs. Boil them first, then cold-soak them in dyes. Or, boil them with the dye.

Naturally Colored Boiled Eggs

Here are some suggestions on ways you can boil your eggs using all natural foods. Try some – it’s fun!

  • Boil eggs for 30 minutes or more with lots of onion skins; they’ll turn a pale orange to light red.
  • Boil eggs with spinach leaves for pale green coloring.
  • Soak hard-boiled eggs in grape juice; they’ll turn lavender.
  • Boil eggs in tea for pale brown, in coffee for darker brown.
  • Boil eggs with beets or cranberries for lovely pinks and reds.
  • For a golden color, dissolve the spice turmeric into water and soak eggs.
  • To create patterns on boiled eggs, draw on the shells with wax crayons or wrap them in rubber bands before dyeing.

See also:

  1. Healthy Easter Recipes
  2. Whimsical Collection of Free Easter Graphics
  3. The Good Easter Egg Salad Recipe

Bicycle Riding Safety

Bicycle Riding Safety and Care

Bicycle riding can be a great pastime or a fantastic way to get in some exercise while also getting some fresh air and sunshine. But there are some bicycle riding safety issues to be aware of and also some basic care you can give to your bike to keep it riding smoothly and safely.

Bicycle Riding Safety
Bicycle Riding Safety

The Ups and Down’s of Biking

Hills add challenge and interest to any bike ride. Follow these tips for handling hills with confidence, and get the most out of this great, low-impact activity.

  1. Going up. Before you approach a hill, slow your breathing down to a comfortable rate. Shift down into the next gear to make pedaling easier. Relax your body, keep your back straight and your hands loosely gripped on the bars.
  2. Coming down. You should always stay in control of your bike. Sit back on the seat for stability and keep your feet parallel to each other. Slowly pump both your front and rear brakes to slow down without skidding. Ease back into a comfortable pace and enjoy the scenery.

Bicycle Riding Safety Tips

man-on-bicycle

  1. Keep a whistle on a chain around your neck and use it instead of a horn. It’s louder and shriller.
  2. Having trouble climbing hills? Maybe you’re hunching over the handlebars. This constricts your breathing. Sit up tall instead.
  3. On wet roads brake lightly now and then to whisk water off your brakes – especially after you’ve gone through a puddle and before you start down a hill.
  4. If you skid, don’t try to move your wheel. Keep your wheel in whatever direction you are going. Similarly, on a loose surface, let the bike drift the way it wants.
  5. In the country, sharp curves often have loose gravel and holes. Brake to reduce speed before you get to a curve, not while you are on the loose surface. Keep as far to the right as possible to avoid cars that may move into your lane as they round the corner.
  6. Use a winter hard hat liner, found in hardware stores, as a helmet liner in cold weather. For further warmth, push a folded section of newspaper up under your shirt to help block cold winds.

Bicycle Chains

Kerosene is the best cleaner for a greasy bicycle chain. To keep the chain from squeaking, clean it every 2 months and lubricate it with a lightweight bicycle oil or a spray lubricant designed for the purpose.

If your chain breaks and you can’t fix it right away, lower the seat and push along with your feet.

Home Made Bicycle Lock

You can make a lock from six feet of vinyl-covered steel cable, two U-bolts, and a padlock.

At each end of the cable, make a loop and secure it with a U-bolt. Strip or epoxy the threads so that the nut can’t be removed. Run the cable through the frame and wheels and around the bike rack or a sturdy post. Padlock the loops together.

If you must leave your bike unlocked, remove the handlebars or front wheel and take it with you.

Repair a Bicycle Tire

You can repair a tire in no time flat with two kitchen spoons, some fine sandpaper, contact cement, talcum powder and a thin piece of rubber or soft plastic.

For patches, cut small squares of rubber from an old tire tube or swimming cap. Coat one side with contact cement and let it dry.

Remove the wheel and push in the tire with your thumbs just enough to angle the spoons, 5 to 7 inches apart, under its edge. Work them around, pulling the edge of the tire over the rim.

Take the tube out of the tire and look for the puncture. Check inside the tire for any sharp stones or debris. Put your ear to the tube. Can you hear the air escape? If you can’t find the leak, inflate the tube and submerge it in water. Bubbles will locate the hole.

Dry the tube and rough up the area around the hole with sandpaper. Coat it with contact cement and apply the patch, sticky side down. Sprinkle talcum powder over the patched area so that the tube won’t stick to the tire wall.

If you inflate the tube a little, it will easier to put back in the tire. Begin remounting the tire by first inserting the air valve into the rim, then work the tire back onto the rim with your thumbs. If this proves difficult, use the spoons – but with care. The could puncture your newly repaired tube.

When the tire is back on the rim, inflate it and replace the wheel.

Spring is coming – get your bike ready for some summertime exercise.

See also:

Keeping Energized

Keeping Energized

Keeping Energized
When it comes to keeping energized, we really are what we eat. Making sure we consume balanced meals and snacks throughout the day is part of the solution to helping us feel our best. Different food groups provide different nutrients, which are broken down and used at different rates. This is why we need a combination of foods to keep us energized throughout the day. Since carbohydrates, protein and fat move through the stomach at different rates, eating meals and snacks that provide a combination of these nutrients helps us get a steady supply of energy.

  • Carbohydrates: Found in grains, fruits and vegetables, they provide a quick energy supply, but typically leave the stomach within an hour.
  • Protein: This nutrient, found in meat and milk products, usually takes about two hours to digest.
  • Fats: These tend to stay in the stomach the longest — about three to five hours.

To get a combination of carbohydrates, protein and fat each time you eat, try to eat meals that include foods from at least three food groups and snacks that include foods from at least two.

Food Groups

Lift Your Spirits

If you’re struggling to get to the gym, consider this: Workouts are a good way to beat the blues.
In a study of adults with mild to moderate depression, researchers noted that burning a certain number of calories each week through aerobic exercise resulted in significantly lower depression scores over time. The workouts in the study were equivalent to a 150-pound person burning about 1,200 calories per week.

In summary, eat a healthful variety of foods from all the food groups, and go burn some calories!

Birthday Superstitions

Birthday Superstitions

Many of the cherished rituals performed during children birthday parties actually have their origins in ancient superstitions.

Birthday Superstitions Image
DIY Birthday Gift Bag – Available on Etsy

Wishing on Candles.

The offering the ancient Greeks made to Artemis – the protector of the young and the goddess of the moon, the hunt, and childbirth was in the form of a round honey cake with a candle on top. German bakers, who invented the modern birthday cake during the Middle Ages, encircled the cake with lit candles. The custom was refined over the years, and the cake itself came to be decorated with one candle for each year of life. Some people add an extra candle grow on.

Birthday Party Gift Bag
DIY Birthday Party Gift Bag – Available on Etsy

Playing Games.

A birthday begins a new year, and games of power and skill – physical and mental – give the birthday child a chance to demonstrate increased strength and wisdom.

Birthday Spankings.

Inflicting a little pain chases away evil spirits and ensures good luck for the coming year In some countries, guests give the birthday child whacks, punches, or pinches – but all are given gently, and for good luck.

Gifts to the Guests.

The small prizes embedded in a birthday cake – such as rings, coins, or buttons – are tokens for telling fortunes in some families. Guests may also get party favors.

Holiday Poppers Project

Holiday Poppers Project

Enjoy creating with the holiday poppers project during the holidays. Use colors appropriate to any holiday. These are fun to do for kids of all ages and make a great Christmas treat on the fly.

Valentine’s poppers can be made in pretty red, pink and white and Easter, of course, in pretty pastels. For Halloween you could create unique sweet treats using orange and black tissue paper and Halloween candies! Makes 8 poppers.

For your holiday poppers you will need:

  • 2 (16 x 27-inch) sheets red tissue paper
  • 2 (16 x 27-inch) sheets green tissue paper
  • Red curling ribbon
  • Green curling ribbon
  • Gold curling ribbon
  • 8 (5-inch) paper tubes (either cut a paper towel tube in half or use a toilet tissue tube)
    Selection of individual wrapped miniature candies in holiday colors/décor such as Dove chocolates, Snickers, Milky Way, Twix, etc.
  1. Cut the tissue paper in half lengthwise. Cut 8 strands of each color of ribbon 15-inches long.
  2. Fill the tubes with a selection of candies.
  3. Lay one sheet of tissue paper flat on a surface. Place the tube at one edge and roll the paper tightly around the tube. Tie the ribbon tightly at both ends of the tube.
  4. Once all the tubes are wrapped and tied, arrange in an attractive presentation, such as the one pictured below.
Holiday Poppers Project
Red and Green Holiday Poppers

Extra: Christmas Place Cards

This season, why not make special place cards for Christmas dinner?Heart Beat

Get some thick construction paper, then let everybody pick their own color. Each sheet of paper can make four cards. Fold the paper into fourths and cut along the folds.

Fold each rectangle either way you like to make a tent. Write each person’s name on one face in pencil, then trace the name with glue and sprinkle the glue with colored sparkles.

To add a holiday shape, draw a pine tree or wreath on the back side using the fold as your base line. Cut out the shape with a knife, except along the fold.

To make sure the shape sits upright, tape a toothpick to the back across the fold. Decorate with glue and sparkles.

Extra idea: Paste on that person’s favorite movie star or athlete or hero.

You may want to save these place cards to use next Christmas, too.

3 Safety Tips for Cosmetic Botox Injections

3 Safety Tips for Cosmetic Botox Injections

3 Safety Tips for Cosmetic Botox InjectionsA lot of cosmetic solutions have been sought by people who want to keep their skin looking young and healthy. None of these solutions however can beat Botox treatments in terms of popularity and effectiveness. In the US alone, it is the most common cosmetic procedure undertaken with an estimated 4.6 million cosmetic Botox treatments done every year. The rising demand for an effective and quick-acting solution to wrinkles has driven up the popularity of the treatment.

Lately however, there have been increased cases of botched Botox treatments either due to the inexperience of the person applying the treatment or a poor quality replacement for Botox. The results of these botched injections have been serious health side effects and permanent facial damage. With the increasing demand for Botox injections, people are more willing to go for cheaper treatments from people who are not even experts. These treatments are in most cases not FDA approved. In fact, some shady salons have been known to use substances other than Botox usually with horrifying results.

One important thing to understand is that Botox itself is a highly toxic substance and can lead to a fatal health condition known as botulism. In minute amounts however, the treatment can be highly effective without being toxic. As much as you want your skin to retain its youthful looks, you also have to remember that your health comes first. Do not do anything that compromises it. The following three safety tips should help you look young while staying safe.

1. Get it Done at the Right Place

In an effort to keep costs down, people make the mistake of seeking Botox treatment in shady places that charge low prices. Others even attempt to inject themselves at home. Botox treatment is a medical procedure and as such should only be carried out in a medical setting. Do not go to a salon or the mall for treatment. Even more importantly, do not attempt to carry out the procedure by yourself at home; it could have serious and permanent health consequences.

Whether you are in New York, Amsterdam or London there are numerous places where you can get proper Botox treatments. You can use the internet to find legit clinics that offer these treatments. Be sure to read reviews and research the background of a clinic before choosing it. Alternatively, you can get your doctor to refer you to a safe and licensed place where you can undergo the procedure.
One advantage of getting it done in a medical setting is that the doctor will be able to examine you for suitability of Botox injections. This is because certain medical conditions may exclude some people from being suitable for the Botox treatment.

2. Get it done by a skilled and experienced doctor

It may sound as if getting a Botox injection is simple and involves only basic knowledge. This is not so. For one, you have to be evaluated to determine whether you are the right candidate for Botox treatment. Secondly, the amount of Botox applied has to be accurate otherwise your health may be in danger. Make sure that whoever does the procedure is competent to carry it out and licensed to do so. This of course starts with going to the right place to get the treatment. Do not under any circumstances be tempted to get the operation done by someone promising much lower costs; you will live to regret it.

3. Make sure that the treatment is real and approved

If you do some research on botched Botox treatments you will realize that in most cases the biggest problem was the product used. You may even come across horrific stories of people who were injected with glue or some other substance. You should therefore be extremely careful about what you are being injected with. The product should be the real thing and most importantly it should be approved by medical authorities such as the FDA. Again, most people are lured by the extremely low costs of Botox alternatives and the results are never pleasant.

It is recommended that before you go in for the treatment for Botox, read what medical authorities have to say on it; where should it be used and in what amounts. Do not be ignorant.