Phoenix Fitness: What's In A Food Label?

By Thom Seehafer

"Read the label, and set a better table." Does anybody remember that little ditty? It's sort of like the famous Libby's commercial from way back when. And now it's more important than ever to read - and understand - the information on nutrition labels. Anyways, do YOU look at labels of items you purchase in the store or do you just throw it in your shopping cart?  You may wonder just why you need to read the label.  "Isn’t this all good stuff that I am ingesting?" you ask yourself.

Well, not necessarily. We need to get some clarity on how to read those labels and get an understanding of what they really mean.

Obviously we all understand what the “serving size” means. If a 16 oz bottle says serving size is 8 oz, that means you have two servings in the bottle—but remember that the nutrition info is only good for one serving, so just double it.

The order of how ingredients are listed is also important.  Usually the item with the highest concentration in the food is listed first, therefore, WATCH OUT if sugar is the first ingredient in anything you consume. And sugar can be listed as corn syrup, dextrose, or sucrose, so be aware if these fall even into the second, third or fourth listing.

If the list of food has lots of long scientific sounding ingredients, it's more than likely they were created in a lab (preservatives, colors and additives).

Anything with “hydrogenated” words used is another no-no.  These are trans fats which, according to doctors, are the worst type of fat.  It raises the bad cholesterol and lowers the good cholesterol.  Even if there is a zero in this category, beware. Products do NOT have to list trans fat as an additive if it is less than .5 grams.

And lastly, avoid fillers in foods and products and go more for your key nutrients. Keep sodium below the five percent daily value, get your fiber intake around four grams or more, snacks should be kept under 200 calories and meals around 600-700.

Eat up ... but be smart!

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx/Phoenix Fitness.

Health and Wellness: Pick the Perfect Protein Powder

By Thom Seehafer

Looking for a GOOD Protein Powder? Here are some suggestions

There are many types of protein powders out there, from raw, to vegan, to gluten free to organic, but which one is for you? But with purer products and quality, you will pay more than just buying generic.

In addition to looking at the amount of protein per serving, you need to keep an eye on sugar content and added flavorings, and while yu are at it, check the label for other ingredients such as vitamins, mineral and fiber—these are items you may or may not want to consume.

Here are a couple brands that you may want to consider:


Sunwarrior – Raw Vegan Protein which has 85% protein, the highest raw whole grain sprouted vegan protein on the market

Garden of Life – RAW Protein – this is complete protein derived from raw sprouted greens, brown rice, quinoa sprout, & garbanzo sprouts. Has a great deal of raw vitamins, and its sugar free and low cal.

Natural Factors Vegan Protein Factors – A blend of nutrient dense vegan proteins (hemp, pea, rice and chia). It has 180 cal per serving and 22 grams of protein per serving

Olympian Labs Greens Protein 8 in 1 – This is a mix, not only of pea, rice and hemp, but also multivitamins, pH balance enzymes, probiotics, and a WHOLE bunch more good things for ya.

PROTIP: Shop around online and see what you can find if you really want to get more bang for your buck!

Thom Seehafer is a martial artist, body-builder and part-owner of Body Solutions Rx.