Many people think of label reading as the part of the label that provides information on calories, fats, carbohydrates, protein, vitamins and minerals. Another part of the label that you should be concerned with is the ingredients listed on the label. Look at the ingredients to find out if your food choices will benefit or sabotage you healthy lifestyle.

Here are some tips for reading the ingredients on a label that will help you make better food choices on what foods to avoid.

Ingredients A good rule of thumb is if a food item has a long list of ingredients you can't pronounce, there's probably more than one thing in it that could be harmful to your health and you should avoid the purchase.

Chemical contaminants One of the best ways to reduce your consumption of toxic chemicals is to buy organic, fresh, and minimally-processed foods. Foods can contain pesticides, solvents, and other toxic chemicals without the food companies having to list them.

Tran fats You might want to investigate further if a label states "trans fat free". If you see hydrogenated oils in the ingredients section, you are consuming trans fats. Foods are allowed to contain up to 0.5 grams per serving of partially hydrogenated oils. As long as each serving is less than this amount, they can call the food "trans fat free". Food companies have changed serving sizes to sell their product as "trans fat free".

Sugar Cutting excess sugar out of your diet is one of the best things you can do for your body, mind and health. Excess sugar in the bloodstream cause inflammation that in turn creates free radicals that attack healthy skin cells and lead to many illnesses, winkles, obesity, mobility of joints, and many other health problems. Here is a list of some of the possible code words for "sugar" which may appear on a label, syrup, sweetener, and anything ending in "ose" can usually be assumed to be "sugar".

Sodium Nitrites preserve, add coloring, and flavoring: Bacon, ham, frankfurters, luncheon meats, smoked fish, corned beef. The meat industry claims it prevents the growth of bacteria linked to botulism poisoning. True, but freezing and refrigeration can do that as well. Research suggests that adding nitrites to food can lead to the formation of small amounts of potent cancer-causing chemicals.

Artificial Sweeteners Health complaints include: headaches, migraines, seizures, panic attacks, depression, bipolar disorder, memory problems, and other symptoms. Research suggests sweeteners trick the body to associate sweetness with zero calories. In turn there's a tendency to overeat consume more calories overall.

Artificial Colors and Flavors Imagine allowing our kids to consume potentially hazardous food products. You don't have to imagine...it's happening. Kid favorite's strawberry Jello, orange Koolaid, raspberry soda, grape popsicles, and many candies are loaded with artificial products. Our bodies have no way of processing them.

Enriched and Bleached Flour The term "enriched" sounds good, but is it? The nutrients and fiber found in wheat naturally have been removed when you see "enriched and bleached" leaving them with carbohydrates and empty calories.

The first steps to pursuing a healthier lifestyle can be just a matter of reading the labels on some of your "favorite" food items.

By Carolyn Phillips

Carolyn Phillips has a 20 year history as a certified personal trainer with the American Council on Exercise (ACE) and Certified Lifestyle and Weight Management Consultant, teaching lifestyle management, nutrition, weight training, cardiovascular, fitness testing, and behavior modification.  Carolyn is featured on WFSB Channel 3’s, Better CT and on radio 96.5 TIC FM with Damon Scott as the fitness expert every Wednesday.

Carolyn Phillips is founder and CEO of Fit Behavior (http://www.fitbehavior.com) and. Carolyn’s Menu of Life (http://www.Caroylnsmenuoflife.com) The facility has a 13 -year history and has been awarded winner of the best place to workout and best Pilate’s studio by the Hartford Magazine and voted best by The Hartford Advocate for its nutrition and cardio program. Carolyn won the prestigious 40 Under Forty award from the Hartford Business Journal for outstanding leadership in the greater Hartford area.

Carolyn has over 25 years of combined comprehensive sports and education experience.

• ·         2000-2010 ACE Certified Personal Trainer
• ·         2010 ACE Certified Lifestyle and Weight Management Consultant
• ·         2007-2010 Featured on Better CT Channel 3 as a Fitness Expert
• ·         2009-2010 96.5 TIC FM's Damon Scott radio show as the weekly Fitness Expert
• ·         2007-2010 The Mary Jones Radio Show, WDRC-AM 1360 - guest Fitness Expert
• ·         2008-2010 West Hartford Community Television - Fitness Expert and Group Instructor on air
• ·         1990-2010 Guest Speaker on ESPN, WHCN, WCCC, WDRC
• ·         2002-2010  President - Board of Directors at Chrysalis Center Inc.
• ·         2009 BS in Organizational Leadership, Quinnipiac University
• ·         2007-2008 Published writer for Natural Nutmeg Magazine
• ·         2007-2008 Nutmeg Community Television - Fitness Expert and Group Instructor on air
• ·         2000 40 Under 40 Award from the Hartford Business Journal
• ·         2004 Licensed Professional Mountain Biker
• ·         1998-2004 CT State and Regional Mountain Bike Champion
• ·         1990-1997 CT State Bodybuilding Champion and National Competitor
• ·         1974-1980 VT State Gymnastic Champion and Junior Olympics Competitor
• ·         3 years coursework in Health Sciences

·         Currently studying for Master's Degree in Nutrition

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