There are words that wouldn’t make sense to someone without a degree in science, daily percentages, measurements in milligrams, and a whole lot of information that if ignored could lead to a ballooning of your waistline.

As more and more food items become available in stores, understanding what’s written on the label is becoming more and more challenging. With the addition of media input it can make it near impossible to know what’s actually in the food you and your family are eating.

Don’t fret! I’m here to give you some pointers on reading labels so that you can make the best choices for your needs.

First, let’s start with some basics.

Nutrition Labels Rules state that prepackaged food has to have its ingredients listed and they are written in order of quantity with the greatest being first, and the least being last.

All foods also have to display a “Nutrition Facts” table which has its own laws about what should be found on it. The table has a serving size found at the top. The rest of the information is displayed in a standard order; from top to bottom it is: Calories, Fat, Saturated, Trans, Cholesterol, Sodium, Carbohydrate, Fibre, Sugars, Protein, Vitamin A, Vitamin C, Calcium, and Iron.

Calories and Serving Sizes Most people look at the number of calories first, which is totally fine as long as you’re also looking at the portion size. If the label tells you there’s 100 calories, but you eat three times the serving size, then your low calorie snack just took a giant hike that you might not have noticed.

Daily Value % Sometimes the information on the Nutrition Facts table that can be misleading is the Daily Value %. These values are based on a 2000 calorie diet, so if you’re not eating 2000 calories then these percentages aren’t right for you. This is especially true for your children.

The most important percentage to look out for is sodium. The sodium percentage is calculated based on a 2400 mg daily serving. This amount is actually more than should be consumed in a day. For adults the tolerable upper limit (which means the amount that should not be exceeded per day) is 2300 mg. However, the amount that we actually need per day is only 1500 mg. The best way to make sure you’re not going over is to ignore the Daily Value % and to just look at the mg amount found on the table.

Product Claims and Statements Another important tip to keep in mind is to be aware of product claims and statements. The word “nutritious”can be used on a food that contains at least a “source” of one nutrient permitted in the Nutrition Facts table. This can mean that the food isn’t actually as nutritious as you might think it is.

Another thing to be aware of is that even though a food item says ‘low fat’ doesn’t mean that it’s actually the best choice. Sometimes these low fat options have lots of added sugar or sodium to replace the flavour lost from removing the fat. It’s important to be aware of the potential for this. A great way to check is to look at the Nutrition Facts table, because it will tell you the amount of sugar and sodium found within the product.

Allergies and Intolerances Allergies and intolerances are becoming more and more of a concern as time passes. There are some fairly new laws pertaining to allergens. Some products may have a section that lists allergens by their most common name (for example “contains soy and nuts”). Allergens must be listed in either this section or in the ingredients list, but they don’t have to be in both. If allergens are something that you need to look out for, make sure you’re checking both places.

Educating yourself on what nutrition labels mean is an important part of your work to keep yourself healthy. By knowing what’s in your food you’ll always be able to ensure that you’re eating the right fuel for your body. Keep yourself informed and keep those pounds at bay!

There are specific laws that govern what is mandatory for labelling in each country. For more information, check out the website in your country.

**Edited for Repurpose by Taylor Brown, Associate Editor of Women Who Run It.

Does it refer to status? To power? To responsibility?

To me, it means the freedom to play by my own rules, instead of following someone else’s.

Not everyone gets the chance to be the boss, but everyone can, if they want to.

This one day event aims to inspire women to create their own path in life, to finally be able to utter the words “I am the boss.”

Over the course of the day attendees watched as Carolyn interviewed a panel of inspiring women who have found success in their own lives, women just like you and I whose passion and determination sent them from middle management, to the top. The panel participates in a Q&A session midway through the day, and the day is finished off with keynote speakers and trainers who share their vision, their journey, and their inspirations with the crowd.

So who were these inspiring women that we all stared in awe at as we held on to their every word? Well there was Odette Laurie…

As a business coach for entrepreneurs who want to build a multiple six or seven figure business and teacher of mindset marketing and money strategies, she knows what it’s like to fight for her dream.

“I’ve been there. I know what it’s like to struggle. I also know what it’s like to be successful. They need a leader,” she said.

Then there was Mary Engel…

A management coach who works with middle managers to help them improve the quality of their lives, they’re productivity, and get the careers that they dream of.

And there was Wendy Crystal…

A future mom about to pop, still sitting on the panel, and working a booth as the owner and founder of her own cosmetics company.

Looking at her you know that she has drive, but what did she wanted the women to take away from that day? “Determination and believing in themselves and knowing that failure and feeling fear are not things to be feared. They are things to actually motivate you and push you forward to be successful.”

But the real inspiration that day was I AM THE BOSS’s founder Carolyn Dickinson….

Carolyn went from a stressed out new mom at a complete loss of how to get her career back, to an entrepreneur with her own website appropriately titled “Supermom Entrepreneur”, to the creator of her own women’s event, I AM THE BOSS.

Her work has inspired countless women and she tirelessly labors for her love of helping women succeed.

“I always feel like I’m recommending these people. I take pride in that,” she shared. Which is why she hand picks all of her speakers, and it shows. “I have only heard ‘we love it, we’ve gotten something from it.’ That to me is all I want ,” she said. “I’ve had five people personally come up to me and go ‘this is not a typical women’s event,’” she continued.

Besides the obvious benefit of having people love the event, she works so hard to find the right because she said, “We are creating an environment, that to me,  is like having a big family over and we’re all kind of chatting and helping and supporting each other.”

In the end, the work of Carolyn, her team, and everyone involved in the I AM THE BOSS conference led to an event that was welcoming, inspiring, and a must-see for women everywhere. It’s certain that women took away so much from the day, but what did Carolyn really wanted them to take away? “Whatever they need.”

For more information visit: www.supermomentrepreneur.com

When did the bullying begin? Shortly after I moved my children to their new school, my son started telling me he was being mistreated by a few boys.

To be quite honest, I was in disbelief.

This wasn’t because he made it a habit of spinning tales, it just seemed to be happening all too soon when we had just moved to this new school. It was within two short weeks that my son started sharing detailed stories of how he was being mistreated that I decided to meet with the Principal. I was given a promise that he would look into it.

That was my first mistake.

• For starters “there is a sequence to whom you speak with first”, if the child’s life isn’t in danger you should start with the teacher.
• I should never have put all my faith into the Principal, instead of taking charge of the situation myself by researching other avenues to nip the bullying in the bud.
• I spent too much time waiting for responses from the Principal. This was one of the things that prolonged the nightmare, you have to organize a timeline of follow-ups (meetings) in succession.

After a series of meetings that fell on deaf ears, I grew tired.

I had gone over the Principal’s head and reached out to the Superintendent. When I didn’t hear from the Superintendent I reached out again, only to find out that the Principal intercepted. He had told the Superintendent that everything was ok and that he was handling it. This was the not the case.

From that point on the Principal came after us.

How they came after us. I volunteered in my children’s school, in this particular situation it was to keep an eye on them. We all know that it is customary that any person that comes into a school should sign in and out. However, that doesn’t always happen.

One of the ways he came after us was that I had to sign in and out each and every time I came into the school. I was the only volunteer that I knew that had to do that (I checked the books).

I needed to keep an eye on my children, so I complied. In a civilized manner I had asked the teacher why he wasn’t there for my son when he needed him. After that point I was not allowed to speak to the teachers which included speaking with my daughters.

My son was told that he had to come up with 500 words sharing his good memories of his time at the school. He told his teacher that he didn’t have any. My son was told if he didn’t come up with the 500 words he wouldn’t be able to partake in the graduation festivities or graduate with the other students. This was one of the ways they came after my son.

It was at the point that I showed up just outside his classroom, only to see him crying. I couldn’t figure out what the teacher could possibly be saying to him to make him turn his head towards the chalkboard and cry. I wish this was where the issues left off. The list goes on and on and on.

At the end of our two years at that school, I had tried everything that I knew to do and tried to stop the bullying. I went as far as the Minister of Education, but  we were so alone. I just  couldn’t stop it so we left the school.

I was left with a broken child who didn’t trust school administration and lost all respect for them.

I was desperate to help my son! I was pissed off that we were so terribly let down and unsupported. He was just a child, like so many others in these helpless situations. Instead of helping us nip it in the bud, the Principal let his ego get in the way of helping a child and called on other administration to add to our nightmare.

Eureka I had an Epiphany. The epiphany happened when I walked into a camera store. I looked up on the wall and there it was the camera that started it all.

It was clear to me that I was going to do a documentary and that I was going to ask my son to take the journey with me. So I sat him down and asked him to take some time to think about it. I wanted him to know that he wasn’t the only one, and that it wasn’t anything that he had done wrong. I wanted to try and turn a negative into a positive and try and help him through helping others. He decided he wanted to embark on this journey with me. It was after this that I started my company Benchboy Productions.

“Bullying: A Culture of Silence” comes to life. As of July 2005 that leg of our journey began. Three years later “Bullying: A Culture of Silence” came to life. Upon completion, I submitted it to a film festival. “Bullying: A Culture of Silence” garnered a nomination in the category of “Outstanding Canadian documentary” at the ReelWorld Film Festival and can be found in libraries in over 45 cities across North America,11 in the Greater Toronto Area.

As well, I have developed two anti-bullying programs for schools, “The Ripple Effect” and “Bullying: A Culture of Silence”. They are both recognized on the Minister of Education’s Anti-bullying Registry as they meet the rigorous requirements.

Did someone say she was political? On the political side, I have worked with two anti-bullying coalitions, the Progressive Conservative Education Critic and the former Minister of Education, to raise awareness of the need to keep our children that much safer in our schools. While working to meet their goals, I and the two coalitions were invited into the Legislature where Ms. Witmer read the resolution; we all watched on while it was debated, and voted upon. The Ontario Government officially passed this resolution in February 2010.

Internationally speaking. I also speak internationally and was invited to be part of the launch for the Campaign Respect 24/7 in San Mateo, California. While in San Mateo, I was asked to present and screen my documentary in a number of communities, including East Palo Alto, Portola Valley, and Pacific Sharp Park. To take steps even further, I also consult for families when they find their children in a bullying situation. I have always been passionate about sharing useful important information.

This is the abbreviated version of our story. In closing, this is not about principal or administration bashing, but simply my story and experience.

• According to the National Education Association, it is estimated that 160,000 children miss school every day due to fear of attack or intimidation by other students.
• Young bullies carry a one-in-four chance of having a criminal record by age 30. (Study by Leonard Eron and Rowell Huesmann)
• Many experts fear bullying has become so widespread and common; adults are blinded to its extensive harm. *Always investigate claims of bullying.*

I think I have been able to share with you what I learned from my setbacks in respect to this time in my life. Based on the readership of “Women Who Run It,” I have no doubt that you are a group of women that can move mountains

As a professional speaker, I still get the occasional jitters before I go on any stage, big or small. I like that it gives me butterflies because it means that I care. But these weren’t butterflies, these were pterodactyls.

I realized my nerves weren’t coming from the size of the event (it was capped off at 100 people and I’ve spoken to an audience of 20,000 before) but rather the title of giving a “TEDx” talk. It felt like that time in elementary school when I was promoted from the class helper to school safety patrol. I was still doing the same tasks, but now there was an orange sash with a shiny badge and the title of being “safety patrol.” Helping the first graders get on the bus seemed so much more important when I was wearing my orange sash.

TEDx was my orange sash…and shiny badge.

The actual talk itself went by in what felt like a few seconds (it was actually 12 minutes and 10 seconds to be exact). Afterwards, I had a flood of students share their support with me and one even asked me to sign his TEDx book (totally my first autograph).

Of course, my mom poured her compliments and support after. But I could have gone up there and rapped the alphabet and she would have said I was better than Jay Z. Thanks, Mom.

But honestly, I couldn’t even remember what I said. The whole thing was a blur and waiting for the footage to be released was about to push me over the edge (even though it only took like a week).

When I opened the video for the first time, it had been uploaded the night before and was at 609 views. I watched it and, of course, critiqued every move I made. But overall, I was pleased.

The video started to be shared and spread upon release. I immediately started to receive countless emails and texts and phone calls from people who watched it.

But here’s where I made the mistake: I didn’t even take the time to appreciate the feedback because I was so obsessed with the number of views and “likes”.

A handful of my thoughts throughout the day: Why is it stuck at 609? Refresh page. Refresh page. I’ve gotten 39 “likes” and 2 “dislikes.” WHO DISLIKED IT?! Refresh page. Refresh page.

…you get the picture.

I was completely ignoring the whole point of doing a TEDx talk in the first place: to inspire someone.

Sure, it would be nice if millions of people watched my video and it lit a fire in them to get up and do something. But contrary to the viral effect, I don’t need my TEDx talk to get hundreds of thousands of views in order to cross it off as a win. I need one person to watch it and be inspired to take action in the world.

One of the people that reached out to me after watching my talk was a parent I used to babysit for years ago. He said he was glad I was a part of his kids’ lives and he wants to encourage his children to model their lives after mine. Another email was from a stranger who saw my talk on TEDxGlobal and she said I gave her hope that one person can make a difference, no matter  their age or experience they have.

In my talk, I speak about how we need to stop judging impact only through numbers. We need to put a face and a story to every act of philanthropy or service we do. We need to focus on the lives we’ve helped, not the numbers we haven’t reached yet.

The biggest mistake I made was ignoring my own advice. I spent my energy focusing on the growth of a number and not on the people I had already impacted.

Sure, our views can be measured with a number. But our impact can only be measured by the individual people who choose to take what they just heard and infuse it in their lives.

For me, I choose the latter.

—-

Watch the TEDx Talk HERE.

We are constantly bombarded with new diets, fads and lifestyles that claim they will make us feel our very best. Whether it is sugar-free, gluten-free, vegetarian, vegan, organic, or raw, it is difficult to decipher what will actually keep us healthy.

But what if the answer is simple?

What if the key to good health is simply using natural remedies that work with our bodies, not against them?

According to Steven Horne, this is the true key to a healthy lifestyle.

The thing about Horne is that he not only teaches the ideals of herbal medicine and natural remedies, but he lives by them. As a child, Horne suffered many ailments that pharmaceuticals simply were not helping. Then at the age of 15 he realized that everything was put on earth for a reason and turned to natural remedies and he has been healthy ever since

In his new book, co-authored by Thomas Easley, titled Modern Herbal Medicine, Horne and Easley show you multiple paths you can take if you are feeling unwell before turning to pharmaceuticals. It is instinctual when we are not feeling our best to automatically jump to the idea of taking an antibiotic, but sometimes this is not the healthiest or most effective option, as these antibiotics treat the symptom, not the illness.

Modern Herbal Medicine also focuses on the idea of “differentiating the cause” of the problem. Essentially, it is important to know why you are feeling the way that you are so that you can treat the problem accordingly. People experience certain illnesses for specific reasons that span from geographical location, to bodily preferences, and it is important to target your problem from this perspective.

If you are worried that in order to use herbal medicines you are going to have to locate quail eggs, star fruit, or caviar, have no fear! These herbal remedies can all be found at your local health food store so you won’t have to go running around the city or breaking the bank to buy them.

Still not convinced about herbal medications? Here are some more reasons why it could work for you:

They Work Quickly According to Horne, herbal medications actually work at fighting the illness quicker than pharmaceuticals, which tend to focus on fighting the symptoms. This means that although you may experience your symptoms for a bit longer, your overall sickness will be relieved quicker.

Less Adverse Effects Have you ever heard a commercial for a prescription drug that sounds amazing, but then the list of possible side effects is not only incredibly long, but includes horrific outcomes such as heart attack or even death? Well, the chance of adverse affects is much smaller when it comes to herbal remedies because these are natural products that you may actually consume in your everyday life.

Don’t Listen to the Rumors Herbal medications can sometimes get a bad rap. Because some people believe they are ineffective, there is a lot of conflicting information out in the world and some people feel they are dangerous. What you have to keep in mind when it comes to herbal medications is the concept of synergy. Synergy means that just because something may contain an ingredient that is harmful on its own, when it is combined with other ingredients its toxicity is entirely reduced. So you should have no fear when approaching herbal remedies.

It Works With Your Body Unlike regular pharmaceuticals, which use an artificial means to achieve a proper balance in your body, herbal medications work with your body. This means that your body will find this equilibrium in a natural manner that is better for your overall health.

They Can Help with Mental Illness as Well If you think that herbal medications can only improve your physical health, then think again. These natural remedies have proven to be effective in helping mental illnesses such as depression, but of course you have to “differentiate the cause” first!

It’s Natural Duh! This may seem obvious, but a lot of times we put things in our body without even knowing what they are. I mean, does anyone actually know what gluten is? But if you are using herbal medications you are going to know exactly what you are putting in your body and there is a lot of comfort in that.

Use the Strong Stuff If Necessary If you decide to turn to herbal medication but the illness continues to persist, then it is totally okay to turn to pharmaceuticals. The herbal medicine movement is not against pharmaceuticals, it is against using them when there are more effective options. But sometimes a strong antibiotic is necessary and that is okay too.

So next time you aren’t feeling your best remember to differentiate the cause and discover some natural ways you can heal yourself.

Herbal medicine is not some hokey fad like the cabbage soup diet, it is a legitimate, researched way of healing and it could change the way you feel.

It seems like the bills can’t wait to escape your wallet.

It’s tricky to identify and keep track of all the small things in our busy lives that slowly but surely thin out your billfold. Sometimes the purchases we make seem important, useful and even indispensable at the moment. Unfortunately, this is not always the case.

Indeed our spending habits do all sorts of harm, from mild inconveniences, to real threats, to affecting our health and well-being. Luckily, it’s easy to put yourself on the path to health and wealth by identifying where you’re wasting money and how you can fix it.

1. Your house Let’s start with the big things that have a major impact on your life, such as your house. Your house, apartment, or condo is a major expense item in your budget and as such should be your number one priority when looking to save money.

So what is it you can do to save money on your home? Well, take a look at all the expenses that go into your home – your hydro and electricity bills. You can cut down on utilities by installing energy and water efficient appliances. There are major savings to be found here, in fact, the folks at Energy Star who certify appliances say that you can save up to 33% on your energy bill if you follow their recommendations.

2. Credit cards Chances are, your house is partially mortgaged and some of your purchases are done on loan. Credit cards can be very useful tools to buy the items you need but can very quickly accumulate interest.

The average American household owes some $15,270 in credit card debt. 39% of Americans carry debt forward from month to month. This can result in difficulties with paying for medical emergencies, unemployment cushion, and post-secondary fees for your kids, just to name a few. If you find you are often unable to make the entire monthly payment on your credit card, it might be a sign that you need to look at your expenses and make some changes to your habits.

3. Coffee Simply opting to buy one cup less can do wonders.

Don’t get me wrong, coffee tastes great and you need it to get yourself going in the morning, but that extra one you downed on break was most likely unnecessary. Cutting down on coffee will save you hundreds of dollars a year as well as reduce your risk of anxiety, restlessness, and depression, which are all side effects of caffeine.

4. Lunch As you move throughout the day, inevitably you will get hungry. You probably have a favourite restaurant you love to eat at. Although you can get a quick and easy lunch for as little at $10, this is good for neither your health nor your wallet.

Ten dollars a day works out to $2600 a year on lunch alone, not to mention that fast food is high in fats, calories and preservatives. You’re much better off preparing a homemade lunch to take with you. One nifty trick you can use is to refrigerate your leftovers from dinner and pack them for lunch the next day.

5. Bottled water Furthermore, you can buy a reusable water bottle and fill it up from the tap. A plastic bottle of water can cost $2 – that’s $520 a year. Without a reusable bottle and tap water, you’re definitely doing your wallet a disservice, not to mention the environment. Don’t worry – tap water is every bit as good as bottled water.

6. Warranties So you’ve probably been shopping for your new energy efficient appliances and eco-friendly water bottle. Hold right there! Are you pulling out your credit card to pay? If so, I hope you didn’t pay for the extended warranty on that new Whirlpool. Warranties are a great idea, especially when you are buying an expensive product that you expect to last a long time. However, according to a report by Consumer Reports, most products do not break within the time covered by the normal warranty. Therefore, it makes no sense to pay extra for coverage you’re not likely to ever need.

Some food for thought: the same report says retailers keep at least 50% of the extra fee they charge you for that warranty, so make sure to bargain around with the salespeople for a better deal.

7. Cable boxes By now you’re at home and reaching for the remote to catch up on the day’s news and your favourite TV shows. Let me guess, you have 700 channels available with the Verizon or Rogers premium cable box that sits on your set. Let me guess again, you’re also probably paying for it. Enjoy your channels, but know that as with warranties, cable boxes are something you can get for less if you haggle a little with your provider.

8. Taxes It’s that time of year again: time to do your taxes. And luckily, you have a bit more income to report this year thanks to all your nifty money saving tricks you’re using. But the problem with reporting more income is having to pay more taxes.

It’s very easy – look into the various refunds and deductions available from the IRS/CRA and see which ones you qualify for. It’s hardly possible for you to know the tax code inside out so there will most likely be a few that you missed and obviously were not informed about by the government.

9. Alcohol After a long and hard day doing your taxes, you decide to go out with a few friends – grab a few drinks, maybe smoke a cigarette or two if that’s your thing. After all, you can afford it now with all your savings piling up.

Not so fast! Wouldn’t it be pointless to have saved so much money only to blow it on drinks? As little at $50 a week on alcohol adds up to $2600 a year. It can be fun (and definitely tempting!) to drink and you should definitely be able to enjoy yourself without pinching every penny, but do keep in mind that reducing your alcohol consumption even a small amount will save you loads of money and provide innumerable health benefits such as reduced risk of heart, liver and kidney disease.

At the end of the day, if you need to buy something, go ahead and buy it. You cannot live your life filled with worry and guilt for every penny. In fact, this is likely to make you unhappy and frustrated. Instead, focus on small and achievable goals and before you know it, you’ll find yourself a master saver.