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You Need To Know This: Understanding Food Labels

Read time: 2-3 minutes

We all know that eating processed, packaged and tinned foods is not a great idea. Michael Pollan put it best when he listed as one of his top ten rules for ideal health to “shop the aisles only”. I prefer to take it one step further where I can and “shop the markets only”. But let’s be realistic. We’re not perfect, we never will be, and I’m not entirely convinced that I’d want to be anyway. Occasionally something packaged will find it’s way into our cupboards, and really, there’s nothing wrong with that. In fact, keeping certain tinned foods at work can be good for food emergencies. It sure beats food courts. Outside of keeping back-up food at the office, there’ll be occasions when you do go for convenience. Whether it’s the kids demanding a treat, your tired brain luring you into the tempting depths of the supermarket, or the simple fact that you’re not, in fact superwoman (or man :)).

So. Having accepted that we can’t always live in a perfect fresh food organic world, it’s to your benefit to fully understand food labels, and therefore be able to make the best of a less than ideal situation. For example, ‘organic’ as a label doesn’t necessarily mean healthy. This is one reason I love having all my fresh food delivered by Miss Organic – everything they stock is 100% organic AND good for you – two characteristics that unfortunately don’t always go together.

Decoding Food Labels: What You Need To Know

1. Check the fat. Not so much the total fat, but what it’s made of. Trans fats are the big no-no – they’re highly processed. I recently read that the original studies slamming saturated fats were actually done on a combination of saturated and trans, and that basically saturated fat was in the wrong place at the wrong time. Trans fat is the real baddy. In general, if the food is packaged, less total fat is better but the same rule does not always apply to non-packaged foods – real fat is great for health and for losing weight.

2. Check the kilojoules. You know I’m the last person to harp on about calories when quality is an issue, but when it comes to packaged foods, again, slightly different rules apply. As a guideline, you can keep kilojoules for snacks to 600-1000. This is based on a ‘typical’ adult (whoever that is!) and includes a low level of activity. I’d suggest that you can keep it even simpler by eating less packaged foods and on the occasions you do eat them, recognise that it’s a deviance from normal habits anyway!

3. Check the carb content. A typical low-carb diet asks you to eat under 50 grams of usable carbohydrate per day. From experience I can tell you that when you eat adequate quality protein and fat then as low as 35 or 40 gives you excellent energy. So it’s startling to consider that some snacks and packaged foods have up to 50 grams of carbs per serve. Even if you’re not eating low-carb (and why wouldn’t you, unless you’re a ripped and carb-tolerant athlete), I wouldn’t recommend more than 30 gram MAX per feed. To find out if you’re carb-tolerant, or how to manage your food if you’re not, consider having your BioSignature profile assessed.

4. Check the order of the ingredients. Ingredients are listed in order of greatest quantity. If anything ending in ‘ose’ (or clearly stated as sugar) is near the start, you’ve got problems.

5. How many words can you NOT pronounce? The more weird looking stuff is on the ingredients list, the lower the nutrition content of the food. A perfect example is whey protein – the more synthetic crap they add in, the worse the quality of the whey. They add all that rubbish in order to bring it up to a minimum standard of nutrition.

6. Consider what the smartest choice would be. If you find yourself in a pinch and have to grab whatever’s at end to tide you over, consider what the best choice would be. For example, 100% nut butter is usually preferable to a nut bar, which will also contain sugar. Plain yogurt is better than flavoured. Choc-covered nuts are better than pure candy. You get the idea. Of course you could just consider going without altogether – nothing like a spontaneous fast!

The bottom line is that you can include packaged foods in your diet and still be very healthy. Are there any packaged foods you regularly include in your diet that you’d consider healthy? I’d be interested to know what the typical ratio is of packaged to un-packaged foods. I’d say mine is about 80% unpackaged. How about you?

Don’t forget –

Life is Now. Press Play.

Kat x

P.S.

Rebel.
Upstart.
Fuck the system; screw the rules.
Won’t do what they told me.
Too much.
Unreasonable.
Ridiculous.
Unprofessional.
Crazy!

Should I go on? I could, but I think you get the picture.

You’re the one who is not only not like the other PEOPLE, you’re also not like the other entrepreneurs.

They, they actually think they’re different; non-conformists?! Don’t make me laugh. You and I both see it as it is:

They just wanna be told how to build a pretty little website and a pretty little social media page or three and a pretty little online product or course and get their pretty little headshots and do a pretty little pre-scripted dance all over the internet so that other equally pretty fucking bland and boring and same same-y peoples pay them money,

And they can all sit in a pretty little womans circle together patting each other linking elbows and stroking each others hair and singing Kumbaya as the sun sets over another day of sinking ever deeper into the unremarkableness that is their lives.

They are the ones who are not only willing to jump through hoops, they also want to build more hoops for other people; they want to perpetuate the hoop jumping life and their whole sales pitch is basically some version of “I will help you to have a better and shinier hoop, come see!”

lolol

BUT REALLY.

Meanwhile, you –

You’ve tried the hoop-jumping life, maybe more than what you care to admit. And, whilst you’ve nothing against sitting around with other ladeez and stroking each others hair, you and your girls; the real ones?

You don’t exactly fit in in the typical woman’s circle.

You don’t feel at home with the pretty-preneurs, not even on the internet let alone in real life.

You don’t actually GIVE a fuck about having all your shit perfect,

Polished,

And just so –

And the idea of having sales and marketing and content processes which you have to systematically pre-plan and then work through and endlessly join dots with?

Makes you want to hurl.

Sure –

You’ve bought in at times to do the idea that maybe you DO gotta do it as they say.

An automated webinar, perhaps?? Facebook ads which carefully and smartly tell the world who you are and how you can help? A sales plan proven and tested by the greats. The gradual sinking slow decline of your soul, your joy, your dreams, and even your pussy as everything within you that once knew she could HAVE IT ALL AND DO LIFE HER WAY SLOWLY DRIES,

WITHERS TO NOTHING,

AND DIES?

Sure –

Why not

And look.

It’s not that any of these things are bad or wrong. Maybe right now you’ve got to a certain point by playing by the rules … kind of. Following what ‘logic’ suggests you do. Breaking free here and there with wild little jaunts into over the top madness, noticing how THAT lights you up and also how people respond to it … but ultimately continuing to go back to trying to find the right fucking system to get you to where you want to go,

Because this thing of trying to just be you interspersed with trying to get it all right and make it work, well –

It’s God damn tiring –

But also, in the end, if we’re going to be black and white about it, it hasn’t got you to where you want to be!!

You KNOW you should be making SO much more money.

NOW.

With consistency, and yeah, while of course of COURSE you’re down for doing the work, you also feel like it SHOULD be a lot easier, more flow

And you know that you know that you know that you’ve still not let out the most unrestrained and fully expressed side of you!

– The you they can’t look away from
– The you they are MAGNETIZED by
– The you who automatically commands a huge freakin’ following, and sales to match it

You know who I’m talking about –

THE MILLIONAIRE REBEL YOU!

Starting January 18th!

>>> https://thekatrinaruthshow.com/rebelmillionaire/

The revolutionary fucking leader who tears SHREDS off of normal every damn day before the rest of the world has barely sipped its coffee!

Who is FULLY unleashed in what she says, how she shows up, how she does business, how she does life.

Who does not give a fuck about following rules! Or sales systems! Or strategies! Who can and will do what works for HER, and if it happens to resemble other ways people build an audience and make a fuckload of money online, cool, and if not, so what! That is not the point! The point is –

She knows what works for her.
She backs herself unapologetically.
She DOES it.

And she gets the damn results. The BIG results. The CONSISTENT results. The FUCK yes results, not just with money but with the VIBERY of it all.

Imagine …

Waking up every day and KNOWING you have crushed the day before it already begun because THAT IS WHO YOU ARE AND HOW YOU ROLL!

* Your shit sells (at any and all price point)
* Your creativity and inner ideas machine flows endlessly (you always know what to put out into the world and that when you speak people PAUSE EVERYTHING AND LISTEN, whether it is with free content and shenaniganery or with your paid stuff)
* You don’t even have to think about low end or high end or how to take people through a value ladder or some such bullshit, the value ladder is YOU CONTINUING TO BE YOU, and the more that you DO you the more people just take themselves through whatever it is you’re offering!
* It is easy, natural, fun, and OBVIOUS how to build your automated income, funnels, the ‘cash machine’ side of your business.
* In fact the whole damn thing feels fun and easy and like you’re just being you (the full on you, the too much you, the rebel you, the fuck all of ’em THIS IS WHAT I STAND FOR AND NOW I’M GONNA TELL YOU you!),
* and at the same time you have the DEEPLY grounded and certain knowledge that the way you’re doing it, hot mess and chaos vibes and all, is WORKING. PS – the reason you feel certain of this is because your bank balance and soulmate audience and their feedback reflects it, not bc your spirit guides told you it’s coming

All of this is ALREADY available to you.

It is who you are and what you were born for.

You did not come here for normal!

You are one of the truly crazy ones, who has something inside of her that will leave the world BREATHLESS –
and allow her to make millions and impact millions –

BUT NOT IF SHE CONTINUES TO DO BUSINESS AND LIFE BY TRYING TO SOMEHOW BE A NON-CONFORMIST WHO CONTINUALLY CAVES AND CONFORMS.

For this to work,

REALLY work, like next next NEXT level $ and life flow work,
you’re going to need to FULLY turn your back on the idea that your breakthrough is waiting on the other side of you adjusting, filtering, compromising, playing the game the way the other entrepreneurs are playing it, or worrying about what the fuck your social media looks like!

What you’re going to need to do is simple:

FLICK THE DAMN REBEL MILLIONAIRE SWITCH BABY.

>>> https://thekatrinaruthshow.com/rebelmillionaire/

All in on madness.
All in on crazy.
All in on chaos.
All in on the TRUE epic awesome ridiculousness and too much-ness of YOU.

REBEL MILLIONAIRE

Starting January 18th!

For those who were born to run the damn thing,

To turn the world on its head and dance on top of it,

And who are ready to do just that.

>>> https://thekatrinaruthshow.com/rebelmillionaire/