an easy read: Fitness Facts

1.         Carbohydrates, protein, fat, and alcohol have 4, 4, 9, and 7 calories per gram respectively.

2.         Did you know that a pound of muscle burns approximately 9 calories a day while a pound of fat only burns 2?

3.         It takes a 3,500 calorie deficit to lose a pound.

4.         Did you know that it only takes a deficit of 500 calories a day to lose a pound a week? (that’s like 2 soda’s or 2 carmel macchiatos from Starbucks)

5.         Did you know that it only takes 100 excess calories a day to gain 10 pounds in a year?

6.         You can eat anything you want and still lose weight – but weight doesn’t always equal fat. have you ever heard the term skinny fat? yeah, don't let that be you.

7.         You can’t target fat loss – fat loss is systemic.

8.         Muscle does not weigh more than fat. Muscle is denser than fat. (denser!? more dense?? you know what I mean!)

9.         Eating healthy is not more expensive than a junk food diet.

10.           Just because a box says “whole grain” doesn’t make it healthy.

11.           There’s a high correlation between the fitness level of the people close to you and your own physical fitness.

12.           As an adult, fat cells can be created but they cannot be lost – only shrunken.

13.           Snacking at night does not make you fat – overeating does.

14.           Being skinny does not automatically mean you have a low body fat.

15.           The grocery store perimeter is where 90% of healthy food is located.

16.           80% of people who begin an exercise program will quit - don't let this be you!!

17.           The more muscle mass you have, the more calories you burn at rest.

18.           If you don't exercise regularly, by the time you are 65 you may experience as much as an 80% decrease in your muscle strength.

19.           You can lose weight and still gain muscle, likewise, you can also gain weight while still losing fat.

20.           People who cross-train with a variety of exercise are more fit and less injury-prone than those who exercise using only one or two exercise modalities.

Packaging ploys and supermarket scams.

If you've ever spent any time with a nutrition savvy friend or even if you've seen a dietician you have heard them say "make sure you read the nutrition label!" Trust me, I am that nutrition savvy friend and I've said it. repeatedly. and while it's true, reading labels will benefit you and the mouths you feed; like many things in life, it's not quite that simple.
Here are the cold hard facts:

[a] you need to eat.
[b] businesses in the food industry need to make money.
so, in order for both [a] and [b] to happen said businesses will use whatever means necessary in order to encourage you to buy their particular food products...even if that means stretching the truth a little bit. Think of it this way: how many times have you just had to buy a box (or maybe three boxes) of girl scout cookies from that adorable little girl on your front porch? To turn her away would be heartless, right!? I mean, what she's selling is just too sweet to pass up. The food industry is that little blonde haired blue eyed girl scout. They are pulling out all the stops so that you just can't say no.

I've warned you against a few marketing ploys previously, but considering how many times you frequent the grocery store in a weeks time it's only fair that we continue our education on the big scary monster that is retailing.

YES, it is important to read food labels, but NO, just because you read words like "fat free" and "whole grains" doesn't necessarily mean you're eating healthier. Joe Weber from Mens Health Magazine has spelled out a few of the marketing lies used to trick us into believing we're eating healthier:

1. "Fat Free" is better for you.
Anything void of fat must mean it's ok to eat, right!? False. Swedish Fish and Skittles are fat free products. Does that mean they are healthy? Absolutely not. Basically the ingredients in these products boil down to sugar and processed carbs = not good. What about fat free peanut butter? Who wouldn't love to eat peanut butter by the spoonful without having to suffer extra inches around the middle? I know I would. cue the life's not fair monologue. All nuts contain fat. therefore, all nut butter contains fat. Fat free peanut butter replaces fat with excess sugar. 10 minutes after eating a spoonful of your fat free peanut butter you'll want another...and another...and...you get the idea. it's dangerous. You're better off eating the real thing in moderation. Aim to eat healthy fats.

2. All the important stuff is on the front.
How many times have you read "33% less fat than the original" or "reduced sodium" on the front of your cracker or cereal box? While these claims may be true it's important to ensure that nothing detrimental was added to these products in order for these claims to be made. For example, your serving of crackers may have 33% less fat than the last box you bought, but those crackers probably have 33% more carbohydrates. Fat comes out but sugar and flour go in. Would you buy those crackers if the box read, "33% more carbs"? I think we all know the answer to that one. Read, re-read and read [the nutrition label] again.

3. This healthy beverage is better than water.
Imagine if you could drink something that tasted like strawberries and kiwis with all the benefits of a multi vitamin. Or a beverage that tastes delicious but contains absolutely 0 calories. There are products that claim to do exactly that, but at what cost? Whether it's agave nectar, beet sugar or one of those funny ingredients you can't pronounce (e.g. sucralose) your drink is most likely loaded with sugar. You're much better off with a refreshing glass of 0 calorie water. If it's vitamins you're after try a multi or better yet, eat dark green leafy vegetables and brightly colored fruits.

4. 'Heart Healthy' foods are always good for your heart.
Food companies pay BIG money for those labels because they know that's what you look for. These labels can identify credible products but be careful, the label doesn't mean all the ingredients are heart healthy. The fine print might state that the saturated fat and cholesterol contents meet recommended guidelines but what about all the other stuff? Case and point: cornflakes sport a "diabetes friendly" logo when in fact Australian researchers have shown that cornflakes increase blood glucose faster than table sugar. yikes!!

It's time to educate ourselves. We no longer have to be victims of the food industries marketing schemes. Fight back!!! When you don't buy it, they stop manufacturing it. Why do you think everything at the supermarket screams "fat free" and "reduced sugar"? That's what you want and everybody knows it. Make sure you're getting what you want (and what you pay for).