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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Getting healthy by exercising!
If you rely on supplements to get healthy, remember there is no quick fix to achieve your goal. What can you do about it? Exercise! Those that exercise tend to be happier as exercise results in endorphin release in your body. Endorphins are chemicals that your body releases that help you stay positive. This endorphin release can help you accomplish more throughout your day.
If you are not a fan of going to the gym, no worries! There are tons of work out options for you without leaving your house. The workout below is just one example.
Short on time, try this workout (no equipment needed):
5 Rounds:
20 Push-ups
30 Squats
40 Sit-ups(Do 20 push-ups, 30 squats, 40 sit-ups that equals one round and repeat until all 5 rounds are complete)
Don’t discount a workout that is only bodyweight specific as bodyweight movements can help you become more self-aware of yourself and when critical situations arise, most likely you will only have yourself as a tool versus a barbell.
Give the workout a shot and start being the best you can!
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To log or not? Exercise in an app (Part 1)
I often get asked should I log my exercises or workout in My Fitness Pal or should I connect my Fitbit with My Fitness Pal or a similar app and device? The answer may surprise you.
My suggestion is to log it in to hold you accountable but not use it as a caloric adjustment. Why? Think about it, does the app take into account your effort level on Monday versus Tuesday. What if you listed weight training for 1 hour but Monday you did a 200 pound deadlift and Tuesday you did a kettlebell deadlift at 53 pounds, you’d still only log in weight training for 60 mins and still get the same caloric output. For this reason, I don’t use the caloric output to adjust how much more I can eat. Plus, not every exercise is in the app to choose from so that too makes it difficult to rely on caloric output it gives. I do log in that I did weight training in the app because it lets me keep track of the days that I worked out allows me to stay accountable for my training.
It is always best to meet your goals and track them but interpret your results carefully because an app doesn’t know everything about you and your workout!
an example of logging in exercise on my fitness pal.
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Government shutdown affects your food!
With the longest shutdown in US history currently underway, did you know this is also impacting your food! How? Food here is regulated by the FDA (food and drug administration) so if these employees are not working, is food quality and safety being compromised?
My opinion would be yes. With the amount of recalls issued in 2018, what’s to say an unsafe product doesn’t make it into the market if no one is checking these problematic companies? Plus, another impact of the shutdown is that folks may not be able to get their food stamps due to funding and of course, drug approvals for diseases is also slowed down. The impact is definitely far reaching! The latest news that I read is that the FDA is monitoring the riskiest companies in a limited manner even during the shutdown but that means their full attention is not present so what can you do as a consumer?
The best advice is follow mom’s advice-wash your food items thoroughly and fully cook meats and measure the meat temperatures to confirm it is cooked. Another important step is commit to your fitness! The healthier you are, the better your immunity!
On a side note, I hope the government shutdown ends soon so that the many families affected are able to get back to their lives without worrying about when their next paycheck is coming.
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Do you use your smartphone for health info?
Yesterday, I wrote about the info QR codes hold but to capture it you need a smartphone. We all use it for social media but did you know there are plenty of other uses for it especially if you are trying to attain a health and wellness goal.
Most of you already know that you can link your phone to your smart watch or your health tracker (like a Fitbit or Google Fit) but I know that I can’t always wear a watch so a smartwatch doesn’t make sense for me to be useful as a fitness tracker but I know I can carry my phone around so I logged into Google fit and it allows me to measure the impact of all the walking and heart health improvement due to it which I like and it allows me to sync to My Fitness Pal so for me the convenience of linking both of those is important.
I don’t own a Fitbit or an Apple Watch but I know a lot of people use both to not only track steps but/or also sleep. I think Fitbit has a headstart in terms of all that they offer as they have been in the business longer than others plus often times you don’t want a watch with a screen that can break when you are at the gym. The interactive nature of Fitbit where you can compete with others is something a lot of my friends enjoy so there is a benefit to that too if you are competitive. Either way, no matter which option you choose, your smartphone can be a great companion on your journey to wellness.
Finally, I think the most important way your smartphone is useful is because you can Google search whatever it is that you are interested in while making a purchase decision, eating decision, etc.–QR codes may have this info too. Twenty years ago, we wouldn’t have been able to get all that information about an ingredient or what is in a product so if you have the time and interest, use your smartphone to lean more about what you are putting into your body. A healthy body will help you recover from illness faster and will help you lead a long healthy life.
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QR Codes: The future of labeling?
I’m sure most of us who buy a food item, in a can or package, at least look at the package to make sure we are picking up what it is that we want. Some of us go a step further and look at the calories and macros while others of us want even more info like what does this ingredient do or is the food item GMO, kosher, etc. but how can food manufacturers help you learn more? QR codes are the answer.
Smart labels are definitely on the rise but I want to see is that there should eventually be nothing but the product name and pic on the package followed by a truly interactive label. QR codes are a good step in the right direction but unless all packages do something like the aforementioned packaging option, why would a consumer take out their phone to scan a QR code because the relevant info is already there on the package.
Another important question to ask is are consumers really interested in learning more about a product or do they just care about the price point and is it healthy? Should a company invest so much into a QR code for a small percentage of the shoppers? Until the discussion of what is healthy and how to get healthy food to those who want it at an affordable price is resolved, I feel QR codes and smart labeling is just a small step for creating awareness about a product in the consumer’s mind.
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How does sugar show up in my soda?
Yesterday, I talked about Diet Coke and how the brand turned its sales around but do you know how they made it a zero calorie drink?
Zevia, Diet Coke, Coke Zero are zero calorie sodas with Coke Zero and Diet Coke containing aspartame and acesulfame K (aka Ace-K) and Zevia containing stevia. No matter your thoughts on which sweetener is best for you, one of these is creeping into your food/beverage source somehow.
Curious by nature, I decided to Google acesulfame K and the amount of information out there about it is disconcerting. I get why both Stevia and Ace-K are part of beverages because everyone wants something clean label and sweet — very few would prefer salty soda but maybe that’s a possibility in the near future too, who knows? — but are these ingredients the best way to get the sweetness profile one is looking for? There is very little research showing the safety of Ace-K long term so how much of this should you consume? Since it is bitter by itself, Ace-K is usually blended with sucralose or aspartame to give you that sweetness and that way your Coke Zero can taste a little more like regular Coke. Just like aspartame and its negative press, what happens when Ace-K breaks down in the body? Yup, you’re right it! It could be linked to cancer and altered brain functioning but remember there isn’t enough research on the long term effects of Ace-K.
So what should I do as a consumer? Satisfy my craving with Coke Zero, one can can’t harm me right? Or should I take Zevia which also has a clean label but has stevia instead? Most likely, I’ll stick with Zevia — plus, they have some great flavors.
For the larger consumer base, if you don’t know what an ingredient, you could Google it and then decide for yourself if you should be consuming a controversial ingredient or not. It all comes down to what is good for your body and how much of this ingredient you’ll be consuming on a daily basis.
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Branding done right: Diet Coke
I’m not usually a soda drinker but do have it once in awhile and even then I tend to gravitate towards Zevia or Coke zero. but what I find pretty interesting is how Diet Coke turned itself around. Did you know that Diet Coke sales were declining year to year but then the brand reinvented itself so that it could appeal to the Millennial?
What changes did Diet Coke make? The can is totally redesigned. It is sleek and slender and uses bold vibrant colors. Diet Coke also introduces bold new flavors like twisted mango, ginger lime, and more. Plus, advertising showing hip and youthful folks of different ethnicity all helped it become cool again! The message of this campaign and product development spend is that old brands can become new again!
How can Diet Coke keep the upswing in sales going? Well, they just introduced two more cool flavors—strawberry guava and blueberry acai. I’m sure you’ll be drinking them to taste them or satisfy your craving for soda but remember though these are zero calorie drinks, they still aren’t exactly healthy for you and of course even though they have acai and blueberry in them, I doubt you will be getting any true nutrient benefits from those ingredients. Enjoy Diet Coke but know that it still doesn’t have that healthy halo that you might be looking for.
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Snacks: Added Sugar
As consumers continue to look for healthier options in the snacking area, another way companies can appeal to them is by declaring how sugar is showing up in their product. Typically, we look for fiber and protein for satiety when purchasing a product but soon you’ll be seeing more labels showing added sugar versus sugar (that is inherently in the product).
Knowing that the sugar is inherently in the product is going to help a consumer make a good purchase decision because we know from research that high sugar intakes can impact your cardio health or heart health. Plus, sugar can cause an insulin spike followed by a crash which can be avoided if consumers read the label. Not only will this help you regulate your weight, if you are struggling to lose those last 5 pounds at the gym, this little bit of knowledge might help you achieve that goal.
So how can you tell if added sugar is present? The label is going to list it clearly saying sugar and then added sugar. Remember sometimes the added sugar is what makes your product taste better while inherent sugar might not be enough to give it that sweet taste you crave. Also, sugar can show up in multiple ways from maltodextrin to stevia to monk fruit extract with each being classified differently under sugar or added sugar. If you are unclear as to what is what, simply Google it.
Stay well!
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Snacks: Crunch and Munch
You can’t talk about snacking without talking about chips. With every sweet craving, there is a need for something savory and crunchy, don’t you agree?
Lay’s potato chips or Doritos are pretty much items that you can’t just eat one of or 10 chips or 22 chips or whatever that bag’s serving size is. If you can, I’m super impressed but most of us eat half a bag before realizing that oh, I ate more than I should have! So what can you do if you have a craving for chips?
Well, if you are creative and like to bake, you can make most leafy greens chip like by baking them slightly and seasoning them—think Kale chips with sea salt! However, if that is too extreme, you can always look at Chirps (chips made from cricket protein powder) or Quest Chips (protein chips) or Protes (protein chips) as an example.
Each of the above brands has protein and fiber in them which means you’ll be able to boost your metabolism and stop hunger cravings. Not to mention, Chirps has 20g of protein per bag, highest out of all three listed above. Plus, often times most of these chips are also keto friendly so you can happily eat them without feeling guilty of getting too many carbs but read the label to be sure. Plus, flavor profiles are good too ranging from cheddar to bbq to thai chili depending on the brand you choose. Another benefit about these types of chips are the packaging is small and with so much protein in the bag, most likely you won’t even be able to eat the whole bag without feeling stuffed so less calories in, less to burn! To take it a step further, if you care about certifications that these chips have, that too is listed from gluten free to non-gmo so there is something for everyone!
As the snacking marketing continues to provide new ways to capture consumers, one thing is for sure that the need to crunch and munch isn’t going to die down anytime soon.
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Snacks: CBD coming?
With the growing debate of whether CBD (cannabidiol) can be introduced into food, beverage, and supplements, the one thing we are aware of is that this ingredient is definitely going to continue to be the news-maker of 2019.
CBD currently has a market and the FDA doesn’t believe it should be used in the food and supplement space due to its use in the pharmaceutical space first. The ways people are getting around it is by one, waiting and watching to see what the FDA will do about products that have CBD in them and two labeling CBD as full spectrum hemp extract; thereby not calling out it as CBD.
I do think CBD is an ingredient that will show up in more snacks, yogurts, and beverages this year but there is a lot to be considered before buying them. My concern is who is testing the product to ensure you are getting the CBD amount listed. How do you know that the amount listed is actually going to help you for whatever reason you are going to take it? Where is the science to support that X amount of CBD is needed to alleviate Y symptom?
The CBD industry is going to keep growing and I think the science will eventually get there but first companies need to work with the FDA to figure out how this ingredient should be a part of the industry because I certainly don’t want to take something that is just “cool” and then mess up my body. I would highly recommend doing some research before buying CBD. It may show up in new snacking products this year but do you really want to experiment with a new ingredient on your own body?
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