"When you encounter difficulties and
contradictions, do not try to break them,
but bend them with gentleness and time."
Saint Francis de Sales
Nutrition 911, Part III: 5 Quick Steps to Mastering Food Labels
By Steve Edwards
Welcome to part III of our oh-so basic nutrition class. So far, we've discussed marketing slogans and how they can affect your eating habits. Part I addressed the terms organic, grass fed, free range, and farm raised. Part II analyzed the ever-popular "fat free" and trendy "low carb" slogans. If we've made one conclusion, it's that we need to understand food labels in order to eat properly. Since we probably won't scrutinize each item we toss into our shopping cart, let's take the CliffsNotes approach.
Today's lesson: How to judge a food in 15 seconds or less!
You should learn how to read a label in depth because sometimes that's the only way to tell what you're really eating. Denis Faye wrote a great piece in issue #101 last year, explaining this process in detail. He dissects a label from top to bottom, something you should eventually do with each of the staple foods you buy.
When in a rush, however, you can still greatly benefit from a cursory glance at a label. I can't tell you how many times I've decided to "just make sure" an item was as healthy as it appeared, only to find out it had an appalling amount of something I had no interest in eating. Here is my quickie checklist. These five steps will barely take enough time to slow the movement of the product from shelf to cart and will more than make up for it by extending your life on the back end.
Congratulations to Our New May Video Success Story: Jimmy F.
The Gadfly Report
The "society column" of Team Beachbody, showcasing examples of great results, support, and commitment within the Beachbody community.
Hats off to OLIVEOIL. Her threadOO's FamilyandFriendsstarted back in October and has since taken off. She's seven pages deep and started a charge back at the beginning of April to get on the fast track to losing the weight she gained from quitting smoking. STUFAWEN, SDSCARE, WDKEELY, JACKIE25, and NOMOREFATGIRL are giving great support. ZIPDAD, the proud papa whose boys are hitting Power Half Hour almost as much as he is in order to get that 6-pack, seemed to be the lone male in a thread of "Angels"but he didn't seem to mind much.
Towards the end of April, OLIVEOIL used her expert picture-posting skills to help members of her thread show their amazing resultslike STUFAWEN's day 1 and 165 shots. She didn't stop there. She has become the picture poster for the groupand not only for Team Beachbody veterans. JEDIPAUL was looking to join the thread and OLIVEOIL was there for himposting his "before" pics and getting him motivated. Now he's a regular. She then used page seven to post pics of the group, as well as family and other friends who are success stories. QTRHORSEGIRL, SCOMIGI, YOUNGRYAN (ZIPDAD's son), DIVAM (amazing pics), SKILL, and RYANRT (in efforts to lure him backcome back RYANRT!) all had their pics posted. This group, as tight as they are, also welcomes newbies with open arms. HOLIDAYINSPAIN asked to join the group weeks before her Power 90® even arrivedlooking to lose her goal of 82 pounds. SDSCARE was theregetting up at 4 AM to post a big welcome for her. TRIKKYRIK only had to wait an hour or so before getting his welcome from STUFAWEN. What a thread. There are recipes and all kinds of motivation here so stop by and check them out. Nice job, OLIVEOIL!
A few quick Sizzle hits . . .
MARYCECY, congrats to your son, and keep those 3 AM workouts going. Hope your schedule changes soon.
Beachbody's Mike Karpenko is making the news againand not just for his Oatmeal Egg White Pancake recipe. His Beachbody Power Week got a rave review from MRTH, who had his eyes opened about the power of WOWY Success Buddies: "The Power Week made me realize something I need to thank you for. I wasn't using the buddy system at allI figured my WOWY page was enough incentive. I was wrong. Power Week showed me how valuable Buddies arestarting with DEMAIO, BOBSLEDR, LISAG, GOAL120,HEAVENUP, NADINE13, and then MIKEYE, BARBARA, and BLAZE. Mike's May Madness gave me the incentive to set a schedule and keep it. This is a new beginning for me . . . my goal is to continue long after you are no longer crazy mad in Mayif that's possible." BETSYB also told Mike, "Just wanted you to know that I haven't stopped WOWYing since before your Power Week! Don't think I've missed a day yet this year!" Also, check out KOKO in action on the one-legged squats . . . now that's X-style, and the recipe for Rabbit Kabobs! It's all on Mikey's thread.
And what can you say about BUFFLYNCH? She just continues to blow us awaysee her pics on her thread Buff is joining the BIG DOGS!!! It's 61 pages deep! Now she's doing a 30-minute wall squat! BRING IT!
Tony Horton's "Pumped in Portland" camp has wrapped up thanks to the help of WARD5000. Judging by the pics, I'd say they had a good time. Looks like SOCCERBABE17's daughter was so inspired, she's going to do P90X®. Congrats to all who attended and looking forward to the big East Coast bash in July, and then on to Santa Monica in August. And you can count on this: the Gadfly will be watching!
By Denis Faye and "Chef Pierre"
It would appear that Chef Pierrerecipe-makeover fever is going crazy! Now we have chefs with their own makeovers. And, according to Chef Pierre, some of these recipes are "not bad. Almost as good as those created by me, Chef Pierre."
Chef Adrian J. writes in with a revamp of Chicken Cacciatore, something he claims that "with all the frying and breading, the nutritional value is just BLAH." So we decided to show it to you and then let Chef Pierre comment on it.
Chef Pierre's comments: Overall, quite acceptable. I, Chef Pierre, was quite impressed until "Step 2." Here, I, Chef Pierre, have something for Chef Adrian to consider. The chicken is still being fried and this, we wish to avoid. So, instead, lightly grill the bird until the center is no longer pink. Meanwhile, warm tomatoes on a nonstick skillet, using low heat. Add chicken to the tomatoes and cover for 15 minutes. This is a much healthier option.Nutrition Facts per serving (with Chef Pierre's adjustments)
Would you like more recipes? Log in to TeamBeachbody® to enjoy more healthy recipes made with fresh ingredients that will give you energy and motivate you to stick with your diet.
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Tip of the Week
Vegetarians, Get Your Protein!
By Steve Edwards
People trying to increase lean muscle mass without eating more animal protein can run into a problem because the primary sources of options (legumes, tofu, etc.) all have fairly high percentages of carbohydrates. A simple means of assuring that you get enough protein is to take supplemental protein. Most of what you will find on the market is either soy, whey, or casein, the latter two being the components of milk protein. It's now possible to find more vegan-friendly options, like hemp and rice protein. In analyzing these sources, you will see how you can tell which would suit your lifestyle best. Hemp, in particular, is a great protein source that also has fiber and essential fatty acids.