Reading Labels

What is a nutrition label?

On the side of a box containing food (or something claiming to be food) you will see a Nutrition Facts box. This box contains information on the nutrients present as well as an ingredient list. Most nutrients are measured in grams and other information is given in percentages.

Foods contain fats, proteins, fibre, carbohydrates as well, some contain vitamins and minerals. The percentages are based on the RDA (which is still outdated and so the true RDA is much higher. Something I will address at a later date).

The information included on a nutrition fact label are designed for what adults allegedly need and not for children, so keep this in mind.

The ingredient list contains food in order of appearance, or rather in order of quantity. The higher is is on the list, the more of it is in it. Sugars can be named many different things. Anything ending in ‘ose’ is a sugar. Some foods will have more than one listing for a sugar.  If sugar is mentioned in the first three ingredients limit that food or better yet, eliminate it entirely.

The nutrition label will always list a serving size as well as how many servings are in the package. If the label says 8 servings and you eat half the box…well, you just had 4 servings right there.

The number of calories are also listed and should be taken into consideration. It tells you how much energy is coming from the food and these calories come from fats, carbohydrates or proteins.

Other things listed include calcium, sodium, iron and different types of fats in it.

Any additives or preservatives will be listed in the ingredient list and may be unfamiliar to you. At a later date I will explain some of the more common additives.

Read your labels! It’s worth it to be more aware of what you are putting in your body.

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Bread – Individual style and healthy!

Want a neat, sourdough recipe that needs NO white flour? This recipe is courtesy of my husband Kim who is quite the experimentalist when it comes to recipes.

This is the easiest bread recipe ever. Just flour and water. No kneading.

  1. Thoroughly mix 1 c. flour and 1 c. water in a large plastic or glass bowl.
  2. Cover with a tea towel.
  3. Mix in 1/4 c. flour and 1/4 c. water when you get up and again when you go to bed.
  4. Repeat step 3 every day until the mixture is frothy/spongy and stinky (5-7 days)
  5. Dump most of the starter into another bowl.
  6. Add enough flour to make a decent dough. No need to knead, just make sure all the flour is incorporated.
  7. Cover and let rise (usually a couple of hours).
  8. Mix a cup of flour and a cup of water into the remaining starter.
  9. Cover with a tea towel.
  10. When the dough has risen, place a casserole dish or dutch oven into a 500° oven for about 10 minutes.
  11. Once the dish is super hot, remove it, take off the lid and dump in your dough.
  12. Cover it with the lid, and cook it at 500° for about 30 minutes.
  13. Remove the lid and cook for another 15 minutes.

That’s it.

Your new batch of starter will take only a few hours to get frothy again, so you won’t have to wait a week to make a new loaf. Be sure to feed it when you wake up and when you go to bed. Always use equal parts water and flour. How much you feed it depends on how often you need a new loaf. Because we do a new loaf every day, we add between 1/2 c. to 1 c. each of flour and water each time. If you are going to go 3-4 days between loaves, maybe 1/4 c. each of flour and water would be better. This way you don’t end up with too much starter.

The cool thing about this method is that no other sourdough bread in the world will taste like yours because yeast in your neighbourhood/city is unique.

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My Mission

Welcome to Whole Health Nutritional Consulting. Let me say first off, that I am so grateful you took the time to come here.

My goal is to help people understand how nutrition can give them healthier, happier lives and how each person can be in charge of their own well being through nutrition. I look forward to offering my support and information to those willing to listen.

Thank you!

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