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It all starts with a decision to change…Take back control ~ Get back up ~ Believe in yourself, commit and change your lifestyle. It will be tough & there will be days that you want to quit BUT don’t and if you did – It’s okay, get up – This is your time!
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Do it for YOU!
Where do I begin to explain something that is beyond what words can describe. WBFF South Africa was without a doubt the biggest Fitness Extravaganza that this continent of Africa has ever seen. It was personally one of the best experiences I have ever had and a night to remember and treasure forever.
I have never seen such a well organised show and I take my hat off for all involved in the process and planning of making this such a prestigious event. The hours, days and months up to this event must have been hard work and dedication, only a team of masters could make it happen. Well done to Jaco de Bruyn, Chris McWilliams, Gareth Israel, Andrew Carruthers and then ALL involved behind the scenes, too many to mention but WELL DONE to each and everyone for making this a huge success. This is a team that I can say I look up to and who accomplish allot. They are not only the once making this sport recognizable in South Africa but also leading examples in the Fitness Industry, setting benchmarks with everything they take on. This was by far the biggest Fitness/Glam/Fashion/Bodybuilding show in South Africa and has definitely become the benchmark in the Fitness & Fashion Industry. Without them and all the amazing athletes this would never have been possible. Well done!!!
I was privileged to attend this day as a VIP guest and was honored to a have met so many amazing people in the process. As you all know I would have competed at this prestigious Fitness/Glam/Fashion Show but due to personal reasons I decided not to about four weeks out. I did have regret as the event came closer and had a personal battle between why I chose not to. But everything happens for a reason and by being obedient to what I know was right at the given time was all about to become worth it. When I got there everything made sense and I knew that there was better things for the given season that I was personally in. So the regret faded away of not stepping on stage for the first time and I became humble by the honour of getting to spend it at the “other side” of the stage.
So about my days leading up to the event. This was the exciting and fun part that every girl loves doing. Shopping, shopping and more shopping lol – who doesn’t love shopping for Outfits, Jewelry, Shoes, Make-Up, Hair Products for that extra shine, only to mention few. If a Women can get an excuse to go shopping or take some “me time” to be spoiled then she is happy…From getting a Caribbean Spray Tan at Beauty Studio Potchefstroom, Nails done, Eyebrows done, did a Brazilian, Colour and Hair Makeover, and then rounded off by getting my make-up done by Face to Face by Charlene Warwick backstage at the WBFF. Thank you for all of you, for making sure I looked beautiful on the day. I felt like a million dollars for myself.
Then the pre-judging started and I got to sit next to beautiful WBFF Pro Monika Coorey on the judging table who is all the way from Sydney Australia. We had so much fun and good laughs. It was a pleasure meeting you and Matt, your presence was amazing and the two of you are such a beautiful couple with amazing personalities.
I cannot wait to see you again next year to catch up. Good luck with the journey towards WBFF Worlds Las Vegas happening August 15th & 16th that will be held at the one and only The Cosmopolitan of Las Vegas for those of you who can or want to attend. I will be there in spirit to support you when you step on stage with your beauty.
Then the moment of meeting Sergi Constance… Wow what an honour. I have been following Sergi for some time now as he is a true inspiration when it comes to training, nutrition and consistency. He is definitely an inspiration when it comes to a ripped and toned physique and as you all know abs are my favorite ;-). He was on the judging panel at the WBFF S.A. Again I was blown away by his charm 😉 and amazing personality. It is leaders like himself in the Industry who lives by example of being the best version of yourself! It was nice to spend time with all of you.
Got my signed copy of one my Favourite Inspirational Athletes and my Favourite SA Magazine “Fitness His”. So let me tell you this girl is smiling all the way.
This is my Bikini and it came out ABSOLUTELY beautiful and just the way I had the picture in my head and even better. My concept was put to life by Katherine from Magic Bikinis – Thank you Katherine. It was great to work with someone that I can give a storyboard to and they immediately “feel” or see the end result! Believe it or not I received it at the event so imagine how eager I was to put it on and get on that stage lol ;-). There will come a time that I will shine and walk the walk but for now I’m blessed to have experienced a night that I will forever cherish. More amazing news to come about my next goal – so keep an eye out. Will share ASAP.
I met so many of the athletes who I followed and became friends with over social media. What’s amazing about this industry is that even though everyone is competing for the title there is still the true friendships and brotherhood that is formed amongst the athletes. The Spirit backstage was amazing, and it was so good to see everyone coming together sharing their passion and love for the sport! Was once again evident in the atmosphere and WBFF Fever before the event…
The ladies looked breathtaking and beautiful in their Evening & Theme Wear and the Guys were ripped and build like I have never seen before ;-). The line-ups was HUGE and I was blown away by the talent and physiques, the competition was tough. You could see the hard work and dedication of these athletes. Months of prepping leading up to the event! Well done to each and everyone. To those who placed, or who became Pro’s and those that didn’t place – CONGRATULATIONS. I believe each and everyone who stepped on stage that day was A TRUE WINNER and you can be proud…
Diva Bikini Model 35+ WINNER — with Lorraine Coleman.
Diva Bikini Model Short WINNER and BEST DRESSED FEMALE & NEW PRO — with Vanessa DeFreitas Wbff Pro.
Diva Bikini Model Tall WINNER & NEW WBFF PRO — with Jody Calitz Wbff Pro
Male Fitness Model WINNER and NEW WBFF PRO (Tall Class) — with Jacques Fagan Wbff Pro
Women’s Figure 35+ WINNER — with Vivian Goosen
Womens Figure Short WINNER
Womens Figure Tall WINNER & NEW WBFF PRO — with Lairen Terblanche Wbff Pro
Male Muscle Model WINNER & NEW WBFF PRO — with Gavin Perry Wbff Pro
Male Muscle Model TOP 3 & NEW WBFF PRO’s — with Jaco Moolman Wbff Pro, Gavin Perry Wbff Pro and Dean Mason Wbff Pro
1st Place Fitness Bikini u1.63 and 1st Place Fitness Bikini +35 – Lauren Zita Fick – awarded her Pro Card
Diva Fitness Model Tall WINNER & NEW WBFF PRO — with Monika Human
Mens Body Building Light Heavy WINNER — with Michael Appelcryn
Mens Body Building Heavy WINNER
Congratulations to all the New WBFF Pro’s
Then last but not least my amazing friend Pieter. I have known you for 7+ years and what a blessing it is to know a special person like yourself. You are an amazing person and I think everyone who knows you will agree with me that you are a true blessing to so many. You are always there to reach out to others. I value you as a friend and will forever do. Without you this would never have been such a special event. I appreciate your friendship and want to thank you for everything!
The Best of the Best competes with WBFF. This “slogan” became alive that day when all the athletes stepped on stage…I will definitely without a doubt be on that stage in 2015! I cant wait to be part of the experience only this time sharing my passion for the love of the Sport on stage. #FitFam #Beauty #Glam #Fashion
Hope everyone stays on track with their fitness goals and don’t backslide now…Better yourself and always strive to be the best version of yourself!
Keep it up, until we meet again
Truth about Fat Loss and Nutrition
So this weekend was the Truth about Fat loss and Nutrition Workshop and I believe it was a huge success, educating people about some general guidelines on nutrition / food labels and understanding the Truth about Fat Loss.
“We did a little test with the 4 products listed here and did you know that if you had to consume 1 litre of this milk, 1 litre of this 100% orange juice, 50 g box of future life cereal and 500g box of Kellogg’s Special K in a week….you would be putting 57 teaspoons of sugar into your body. No wonder people are not winning the fight against the bulge!!!!!! Avoid health foods…..especially if they come with an advert!!!”
Some of the foods we looked at was:
Thank you Eugene for an Exceptional Perfect Pulse Seminar – the knowledge you have is amazing and the passion you have for sharing the truth is absolutely inspiring…This is only the beginning of big things to come.
I decided to do a post today on my view on a few things…Why do I feel the need to bring the truth to people on Fat Loss and Nutrition or health in general? Because I feel we need to start moving forward by knowing the truth. We live in a world where things get covered up way to easy and I’m so sick of companies making millions of profit by clever advertising skills, “covering the truth and exposing lies”. The general public in return are the ones walking around with sickness and health concerns.
I walked into a well known “Health Shop” yesterday where they sell supplements etc. So you would think the people employed in this positions will be educated in their field of expertise. As I walked down the isle I couldn’t help but to overhear the conversation of the guy (Supplement sales person) giving advice for a lady wanting to buy supplements & products to lose weight! I almost felt as if I can run the guy against the wall when the first thing he said to the lady was to cut out ALL CARBOHYDRATES and limit protein by replacing it with a “Shake”. Even typing this message makes me so angry when I think of this misleading and wrong advice…Listen today – NO Shake will replace good quality protein and neither will you have sustainable energy to get through a day without carbohydrates. We tend to trust others with our health or follow advice without really focusing on what the truth behind it is…We put our trust in someone who walks around with the qualifications without taking the time to research if it is indeed the correct information…
First of all Ladies & Gents you NEED PROTEIN | CARBOHYDRATES & FAT in your diet.
Your body needs carbs, healthy fats and protein. Protein is essential for tissue growth and repair. Dietary protein supplies the building blocks of muscle tissue. You have to remember that when you hit the gym for your weight training routine you are actually breaking down your muscle tissues. So WHY is your diet so important? Because you build your muscles outside of the gym just like they say Abs are made in the kitchen – that is the TRUTH…To do that you need a proper nutritional plan with the correct amount of protein/carbs/healthy fats to fuel your body…That is why I believe BCAA (Branch Chain Amino Acids) is a good “supplement” to add to your plan if possible. If insufficient amino acids are present, your body will start breaking down muscle tissues to get the required aminos and you don’t want that. So what is the use of a good weight training session, if you don’t nourish your muscles when you walk out of the gym?! So never leave out the correct amount of Protein and Carbohydrates to fuel your body for sustainable energy levels throughout the day! So if you feel depleted and hungry most of the time consider looking at your protein intake. Remember protein takes longer for your body to digest which means you will be fuller for longer…
Since your body expends more energy to process proteins than it does to digest carbohydrates and fats, people who consume more protein throughout the day might see faster fat-loss results than people on a lower-protein diet plan.
Ladies protein WON’T make you bulky or muscular that is NOT the truth…You don’t have the amount of testosterone like males to build muscles like your boyfriend 😉 So make sure you incorporate high quality protein sources into your diet like fish, eggs, chicken and lean cut red meats. And if needed SUPPLEMENT with a good quality Pure/Isolated/ Whey Protein.
Not replace it but SUPPLEMENT with a protein shake…
Your body needs energy to survive. Your systems energy requirements are mostly met by your daily food intake. The energy value of food is important but the source of the calories and your portion control takes priority. The more processed and refined the lower the vitamin and mineral value of food will be and the higher the Glycemic Index or fat value tends to be. Processed and refined foods tend to have a drastic effect on elevating your blood sugar levels and increase the likelihood of fat storage occurring. And don’t ask questions when those cravings kicked in…
Guideline on how to measure Calories and Kilojoules:
Calories and Kilojoules is measured per gram of food:
1g of Carbohydrate = 4 calories / 17kj
1g of Protein = 4 calories / 17kj
1g of fat = 9 calories / 37kj
1g of alcohol = 7 calories / 29kj
Stay away from refined and process foods and try to balance your macro values to support your goals or general healthy living. Never follow a diet by leaving out a macro nutrient. DON’T follow a low carb diet / a low protein diet. It is not healthy and your weight loss goals will not be sustainable. Everything is about BALANCE…Consistency is key and always option for the best healthiest choices. Make a mindful decision to educate yourself on the values of food and see it as an investment in your health. Don’t let weight loss become an obsession but rather see it as a journey to better health and lifestyle.
Its all about the choices you make, so think about what you fuel your body with!
Have a super amazing and productive educated week 😉
I had to share this with you. There is so many myths out there about diet, nutrition and fat-loss. Most of us are left with confusion and end up following the wrong advice or believe systems…
Get the real fat-loss facts right here! These six Optimum athletes know just what it takes to uncover those muscles hiding out under your body fat. Here’s what they have to say about some of those pervasive fat-loss myths.
Not seeing the fat-loss results you’ve been training for? It may be because you’re falling for some fat-loss falsehoods! Get the straight facts about fat loss right here. Most regular gym-goers are there for one thing and one thing only: to lose fat. While there’s absolutely nothing wrong with that goal, many people aren’t training for it in the most efficient ways and thus struggle to make real progress. What’s usually to blame for these ineffective fat-loss plans is a whole bunch of misinformation.
“If I train abs really hard every day, I will lose belly fat and get a six-pack.”
Everyone has a six-pack. It’s a muscle called your rectus abdominus. The only reason it’s not visible on everyone is because it’s usually covered with a layer of body fat. You could do 1,000 crunches seven days per week, but that won’t help you burn that layer of fat.
In order to lose fat, you must monitor your caloric intake and eat fewer calories than you expend. That way, your body will use stored fat for fuel. When your body burns fat for fuel, you don’t get to pick which parts of your body the fat will come off. Eventually, your entire body will be leaner, including that coveted abdominal area!
“You can turn all of your body fat into toned muscle by lifting weights.”
It is not possible to turn your body fat into muscle. Fat is fat and muscle is muscle—you can’t magically turn one into the other by lifting weights or doing cardio. However, weight training is the easiest way to control the shape of your body. The more muscle you have, the more fat your body will burn.
Keep in mind, though, that you can have a lot of muscle and still have fat covering it up. That’s why you need to do weight training, cardio, and have a clean, nutritious diet to maximize your weight loss and body-shaping potential.
“When trying to lose weight you need to drop your carbs and fats, but keep your protein intake high.”
Fats and carbs both play a role in fat loss. Fats are responsible for hormone production, joint lubrication, and many other important health and muscle-building factors. Dropping your fats too low could compromise your health and your goals. Everyone’s body and metabolism is different, so it’s crucial to know how many grams of healthy fat you need to eat for a balanced nutrition regimen.
Carbs are always perceived as the enemy, but they too have a significant role in fat loss. The body needs glucose to work, and to a certain level, your brain requires it to think and function optimally. Some will argue that technically we don’t need carbs, but many of your body’s basic functions will decrease in performance without the right amount of carbs at the right times.
As for protein, a high-protein diet could benefit people in a caloric deficit.
“Eating fat makes you fat.”
Fat doesn’t make you fat—consuming too many calories does. Foods that contain fat are part of a healthy diet, help maintain your lean body mass, and assist with metabolic function. Healthy fats, like omega-3 fatty acids, can be found in extra-virgin olive oil, coconut oil, almonds, avocados, cashews, peanuts, walnuts, flaxseeds, and more. If you want to lose fat, you need to eat fewer calories and/or burn more calories.
“Cardio is all I need for fat loss.”
Every gym has the guy or gal who does an hour and half of cardio but never seems to make physique changes. They’re living proof that if you don’t change things up, steady-state cardio will become less and less effective at reducing your body fat.
Most people will be able to quickly lose a few pounds when they start a cardiovascular program. Usually, this “program” is a long, drawn out battle with the treadmill or my most-hated machine, the elliptical. The initial drop in body fat is due to the new stimuli, but that trend quickly begins to taper off until eventually the individual is able to go longer and longer distances without any change in body composition. As you get “better” at doing cardio, your body makes specific adaptations to the stress being placed on it in order to become more efficient. Your body will increase your ability to transport and use oxygen, create more capillaries to deliver blood and oxygen to the needed muscles, and will strengthen the bones and muscles being used.
Simply put, as you get better at the activity, you stop expending the same amount of calories. Eventually, you’ll reach a point where you simply stop burning fat. This is a necessary adaptation from our ancestors who had to travel long distances without the amenities that we have today. (Of course, they weren’t eating any donuts or Big Macs.)
Once your body adapts to the stress you put on it, it’s time to change the stress. Personally, I’d only run for a long distance if I were being chased by a hungry lion, so it’s unlikely you’d catch me on the treadmill. I prefer to do weight training circuits combined with calisthenics, sprints, and jumps to keep things interesting. You can mix things however you wish, as long as you find it challenging.
Little to no rest between exercises
Rest 3-5 minutes between circuits
Repeat circuit 3 times
20 box jumps
30 air squats
Bear crawl: length of gym
Crab walk: length of the gym
Rope drills (waves, slams, etc.): 4 sets of 30 seconds
Agility ladder drills: 4 sets
This should be about a 20-minute cardio session that yields 10 times the results than an hour of boredom on the treadmill.
“Eating small meals frequently speeds up your metabolism so you can burn more fat.”
Bro-scientists will insist that eating small portions every 2-3 hours will increase your metabolism. They base this on the thermic effect of food (TEF), which refers to the energy (calorie) cost of your body processing the food you consume. On average, 15 percent of the calories you consume are burned by processing them (although the rate varies by macronutrient). Someone took this idea and assumed that the more frequently people consume their meals, the more frequent TEF will take effect and thus increase fat oxidation.
This seems like a good thought at first. But numerous research studies have proven this to be false and simple math reinforces what these studies already show. Here’s an example:
Let’s look at two people consuming 1800 calories. The 0.15 represents the thermic effect of food.
Person 1 consumes 6 meals of 300 calories: 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 + 300 x 0.15 = 270 calories burned.
Person 2 consumes 3 meals of 600 calories: 600 x 0.15 + 600 x 0.15 + 600 x 0.15 = 270 calories burned.
As you can see, the amount of calories oxidized through digestion is the same no matter how frequently a person eats.
Eating more frequently holds no metabolic advantage over eating less frequently. Of course, if spreading your meals across six feeds per day is more comfortable and easier for you, then do it. The key is to choose a meal frequency that fits your lifestyle. That way, you’ll be more likely to stick to your plan over time.
I have come so far and I believe YOU CAN 2. I’m sharing this even if I can inspire 1 person to make the decision to CHANGE and become the BEST version of yourself. Never EVER EVER give up and NEVER fear failure…
BELIEVE AND YOU WILL ACHIEVE. Never give up on yourself you are worth it.
Crazy week or two with so much going on at the moment and I cannot wait to share it all.
How are things going with your new year resolutions / goals etc, are you one step ahead or maybe two steps behind? If two steps behind don’t worry its not to late. Get up, get back and give it your all.
Remember slow progress is better than NO PROGRESS!
So the holiday season is over and everyone is slowly but surely getting back to “reality”. Most of the time a “Holiday” is exactly what we all tend to do over the festive season – (often holidays) an extended period of leisure and recreation, especially one spent away from home or in travelling. A day of festivity or recreation when no work is done…Holiday comes with leisure and loads of snacking, socializing, drinking, eating more than usual. So now that the holiday is over it doesn’t mean all your temptations will be over and that is why we need to be realistic in setting weight loss goals from here. I would like to share a few pointers on how to get back on track.
* START by making sure you are well hydrated. Replace all your sugary / alcohol drinks with water and loads of it. Start by cleaning your system by drinking a glass of luke warm water with fresh squeezed lemon. This will kick start your digestive system and it is a great liver cleanser. There is so many advantages of lemon to the body but I’m not going into the details now!
* Then prepare your food in advance as far as possible. This will not only prevent you from driving into the first available fast food drive through! Remember fail to plan and plan to fail.
* Set a weekly goal. For example: I will attend gym 4 times this week and have one jog / walk over the weekend…Print a calendar and put it up on your fridge. Make healthy living FUN and part of your life. It doesn’t have to be a barrier to get to the gym – see it as a fun and effective way of stress relieve and let the feeling of accomplishment drive you!
* REWARD yourself: Yes you’re right I said reward yourself. Depending on your budget or what you perceive as a reward and let it be once a month where you go and actually “reward” yourself with a manicure / pedicure / sport massage / a nice t-shirt whatever it is. Set out 1 day in the month and stick to 1 reward per goal. This is a great way to stay motivated if you know there is something “at the end”…If it is pizza / food make sure the timing you have your meal is correct! Don’t over indulge in a pizza or dessert before you go to bed for example lol.
Start with small steps and in the end you will be a runner towards success in every aspect of your life! Don’t fear failure. Let everyday be a new day. Forget about the past and move forward!
One of the things I said to myself was that I want this to be my best year yet when it comes to Fitness / Nutrition and assisting others to reach their goals and to transform not only bodies but minds & lives. If I can be an inspiration or a motivation to one person to start their journey to become healthy, then I’m already happy and one step closer to my goal.
As you all know by now I have a passion for “healthy living”, nutrition & being a fit.
So I decided to do a 2 year Diploma in Sport Science…I just realized that I have such a passion for this and would LOVE to further my passion with knowledge, by being even more qualified to help individuals. This will be done part time, so where I will manage to find the time with my life / work / 1 year old hehe I don’t know yet BUT I WILL SUCCEED and live my dream one day at a time! I want to offer something different! Not just an average personal trainer you work out with leaving the gym empty handed, but rather equip and educate you in the process of what it is that you’re really doing! I will use my Design background and design workout log sheets for each client with a gym & nutrition plan specifically designed for you. It will be compiled either in a file or booklet format with a unique personalized program etc. This will not only motivate yourself to track your results / process but will also inspire yourself to look back on a “journal” to becoming the best version of yourself! I’m almost done with my Sport Nutrition & Supplementation Certificate so I’m excited to say the least :-)…Busy busy busy
Then: GREAT NEWS for Potchefstroom!!!
Myself and Perfect Pulse have just finalized the details for the “Perfect Pulse Truth about Fat loss Nutrition and Exercise Workshop”. We will be hosting it on the 15th March @ Willows Garden Hotel Potchefstroom. 82 Govan Mbeki Drive and we will be starting at 10am sharp. Please contact me Claudine on 082 555 2174 or e-mail firstname.lastname@example.org to book your place. Once you know the truth, you will see just how easy it is to achieve that dream body and maintain it WITHOUT dieting. It is time you know the truth….see you there!!!! It is R150 per person and believe me when I say this will be the best investment you can make for yourself!
Hope to see you there…
I had to share this with you all. My baby girl is so cute she is “at a stage” where she copycats everything I do and when I saw this picture of us (which I never thought I would share) it reminded me of her = mommy & baby TEAMwork lol
You must have a blessed week and remember to get up and give it your all. Set goals and believe in yourself!
So my 12 Week Total Body Transformation Challenge came to an end and I was super happy with my results and reached my goal as I hoped to. I lost a total of 25kg and I reached my goal weight of 48kg… The aim is NOT to be be skinny but rather to be STRONG & FIT, TONED & LEANED OUT!!!
Skinny is not sexy – Strong & Healthy is beautiful – This is my opinion…
But now it is time for a new challenge and a new goal… I reached my transformation goal now I want to focus more on the detail of building muscle, to boost my strength, and get absolutely shredded by burning fat, AND to top it off I only have six weeks to achieve the next “thing”. I cannot reveal it now but I will tell you everything in 39 days. 🙂
So new program – new diet – new goals – new supplementation…I decided to try out Jim Stoppani’s 6 Week Shortcut to Shred! I absolutely LOVED the LiveFit trainer from Jamie Eason but I did the trainer a few times over the last two years, so I’m up for a new challenge/program…
More about the program:
Shortcut to Shred is a fast-paced fitness attack guaranteed to torch body fat, build muscle, and boost your strength. It’s an intense, six-week plan built on six workouts per week, linear and reverse linear periodization, cardio acceleration, a precise three-phase nutrition plan, and a cutting-edge supplement program. Best of all, it’s absolutely free.
Shortcut to Shred isn’t easy, but you don’t want easy. You want results.
So is there anyone out there NOT on a specific program who wants to join in on this challenge?
I’m starting today – I switched the days around cause I did Chest & Shoulders yesterday – So here goes:
Whoop lets do this… I will post more about my supplementation etc soon.
Then to all my new blog visitors & subscribers & Facebook group friends – Welcome – I hope we can encourage, motivate and inspire each other on the journey on becoming fit and fab! Get your friends to like my Facebook page, join the blog, follow a tweet and lets get this circle of friends going.
Have a super day.
– C –
- Calorie-free – less than 5 calories
- Cholesterol-free – less than 2 milligrams of cholesterol
- Fat-free – less than .5 grams of fat
- Sodium-free or salt free – less than 5 milligrams of sodium
- Sugar-free – less than .5 grams of sugar
- Low calorie – less than 40 calories
- Low in cholesterol – less than 20 milligrams of cholesterol and 2 grams or less of saturated fat
- Low fat – 3 grams or less of fat
- Low in saturated fat – contains one gram or less of saturated fat
- Low sodium – less than 140 milligrams of sodium
- Very low sodium – less than 35 milligrams of sodium
- Products with 1/3 fewer calories or 50% less fat and sodium content reduced 50%.
- These products must contain 25% or less of a nutrient or calories than the regular product, as well as 2 grams of less of saturated fat.
“Percent Fat Free”
- “Percent Fat Free” refers to a low-fat or fat-free product that must accurately state the amount of fat per 100 gram serving.
“High/Rich In/Excellent Source”
- Product contains 20% or more of the Recommended Daily Value (RDV) of a given nutrient.
- Product contains 10%-19% of the Recommended Daily Value (RDV) of a given nutrient.
- A term used to describe the fat content of meat, poultry and seafood. A “lean” product must contain less than 10 grams of fat, less than 4 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
- A term used to describe the fat content of meat, poultry and seafood. An “extra lean” product must contain less than 5 grams of fat, less than 2 grams of saturated fat and less than 95 milligrams of cholesterol per serving and per 100 grams (about 3 1/2 oz.).
- A product can be labelled “healthy” if it is low in fat and saturated fat, has 480 milligrams or less of sodium per serving, and contains at least 10% of the Recommended Daily Value (RDV) for one of the following nutrients: vitamin A, vitamin C, calcium, iron, protein or fiber
Resource: Jamie Eason