Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

1607 North Marion Street
Tampa, FL, 33602
United States

(813) 513-4248

Tampa Bay Holistic Wellness is a preventative health care practice offering corrective exercise, sports performance, massage therapy and nutrition services.

TBHW Blog

The Tampa Bay Holistic Wellness loves to share information about health and wellness! Get your health fix here with a variety of healthy topics.

Filtering by Tag: pH Balance

Food Labels: Understand What You're Reading

Dawn Molina

As lots of people make new year’s resolutions to improve their diet, some may start to pay closer attention to the nutrition labels on the foods they buy. You may have recently caught my brief interview on WTSP Tampa Bay News 10. In this blog I will specifically expound on what to look for on your food labels as a concerned consumer. If you would like to schedule a grocery store visit with me, feel free to reach out and we can visit the store together. I totally understand how confusing and frustrating reading food labels can be!

Here are some guidelines to get you started:

1. Look at Serving Size

Start by looking at the nutrition facts and the serving size. Packages frequently contain more than a single serving, which means that you may have to multiply all of the amounts listed to get an accurate picture of how many calories or how much sugar is in a single container.

2. Check Calorie Count

Although calories are only part of the picture when it comes to reading labels, they’re vital to help you determine appropriate portion size. The standard daily caloric intake guidelines are 1,800-2,200 calories for adult women and 2,200-2,500 for adult men. (These calculations vary according to physical activity.) So, if you choose a food with 700 calories per serving, keep in mind that is approximately one-third of your daily calorie intake.

3. Avoid Enemy Fats

Trans fats raise LDL (“bad” cholesterol), lower HDL (“good” cholesterol), and slow your metabolism. Look for foods with zero trans fats, but be aware of this disturbing little factoid: If a product contains less than 1 gram of trans fat per serving, it can be listed as containing zero trans fats. Those trace amounts can really add up if you’re eating multiple servings per day.

So, how can you avoid eating trans fats? The best thing to do is stay away from foods that contain any partially or fully hydrogenated oils, which contain large quantities of trans fats and other altered fat substances.  Hydrogenated oils, which are often found in commercial baked goods, are designed to be impervious to bacteria so that they can sit on grocery store shelves for long periods of time. Is it any surprise that our own bodies would have trouble breaking down and processing these synthetic compounds?

4. Minimize Sodium

The recommended maximum daily intake of sodium is 2,300 mg per day (about one teaspoon), or 1500 mg per day if you’re over 40 or have hypertension. Consuming excess sodium is correlated with hypertension because it draws in water, which increases blood volume, which in turn increases blood pressure. The increased pressure strains the heart and increases the risk of atherosclerosis. If you have hypertension or heart disease, talk to your health care provider to determine your recommended daily limit of sodium.

5. Choose Carbs Wisely and Avoid Added Sugars

Carbohydrates (“carbs”) are often demonized in the media, but in truth, they’re abundant in whole foods and are a very important source of energy. The key thing to keep in mind is that complex carbohydrates (i.e., the carbohydrates in natural, fibrous foods like fruits & vegetables) are infinitely better for you than simple carbohydrates like refined sugar. The presence of fiber in complex carbs causes your body to break down the food more slowly, thus preventing sudden spikes in blood sugar. This is why you’ve likely heard that eating a piece of fruit is a healthier option than simply drinking fruit juice–the whole piece of fruit contains fiber, while the juice has been processed and stripped of fiber.

When you look at a food label, you’ll notice that there’s no recommended daily amount for sugar; the amount of sugar in the food is simply listed in grams. But most of us can’t really visualize a gram of sugar. To get a better picture, try converting grams to teaspoons by dividing by 4. For example, 20 grams of sugar is the equivalent of 5 teaspoons of sugar. As you read labels, you may realize that your daily sugar intake includes a lot more than what you add to your coffee!

Keep things simple by choosing complex carbohydrates, and by keeping added sugars to a minimum. For further advice, consult a nutritionist – we love talking about this stuff!

6. Get Your Fiber On

The American Dietetic Association recommends 25 g of dietary fiber for adult women and 38 g for adult men per day. Fiber is a crucial component of any food because it helps prevent big swings in blood sugar, keep your colon healthy, and best of all, it makes you feel full – so you eat less!

7. Stick with Short Ingredients Lists

Ingredients are listed in order by weight, so the first items on the list make up the bulk of the food. Look for foods containing unprocessed, recognizable ingredients.  If you can’t pronounce or don’t recognize some of the ingredients, put the product back on the shelf!

Another common rule of thumb is to look for foods with no more than five ingredients. Lengthy lists are usually a sign that a product has unnecessary extras such as artificial preservatives.

8. Look for Sugars with Nutritional Benefits

White sugar is highly processed and has been stripped of other nutrients. Instead of white sugar, look for less-processed sugars such as: Brown rice sweeteners (which usually include fiber), Honey (which contains beneficial antioxidants) or Molasses (which contains trace minerals such as calcium, potassium, iron and magnesium)

Please remember even though these types of sugars have more nutritional value than other processed sugars, they’re still sugars, and should be kept to a minimum.

9. Be Aware of “Hidden” Sugars

Sugar can masquerade under many different names. Be on the lookout for dextrose, fructose, galactose, glucose, lactose, levulose, maltose, sucrose, mannitol, sorbitol, xylitol, beet sugar, corn sugar, corn sweetener, high fructose corn syrup, invert sugar, isomalt, maltodextrins, maple sugar, sorghum or turbinado sugar. You might even find more than one listed. These are all just variations on high-calorie, low-nutrient, added sugar.

Sugar alcohols deserve special mention – there are many different types, a few of the most common include: sorbitol, mannitol, and maltitol.  A food sweetened with “sugar alcohols” can  say “0 grams sugar” on the nutritional label, but if the product is labeled ‘sugar-free’ or ‘no added sugar,’ the manufacturer must list the sugar alcohol count separately.

In general sugar alcohols are not completely absorbed by the body, which means they can have less of an impact on your blood sugar. That’s arguably a good thing, but the side effects are often intestinal discomfort, bloating and gas, so our advice is generally to steer clear!

10. Look for Whole Grain Breads

If you don’t see the word “whole” before the name of a grain, it’s not a whole grain. “Enriched flour” is not a whole grain product, nor is “unbleached white flour.” They are the same as white flour and have been stripped of fiber. To maximize your fiber intake, look for whole grains in the ingredient lists.

11. Know that Ingredients May Change

Even if you’ve been buying a particular product for years, it’s still a good idea to glance at the ingredients list every once in awhile. Things change! A recent example is Green & Black’s chocolate – their dark chocolate was always deliciously dairy free, but since they were acquired by Kraft Foods in January of 2010, their chocolate now contains whole milk powder.  This may seem inconsequential, but if you’re sensitive to dairy it is important to know.

When you begin reading food labels, it can feel almost feel like a second job. But once you get into the swing of it, it becomes more natural. Most importantly, it puts you back in control of what you’re eating. Start with a close examination of one or two packaged foods on a weekly basis–take a moment or two to understand what you’re really putting into your body…and let us know how it goes!


Enzymes, pH Balance Levels and Why What We Eat Matters

Dawn Molina

Every part of the human body is built of proteins; enzymes included. Enzyme proteins catalyze all processes in our body. When enzymes don't catalyze properly our body can resort to extreme measures in order to carry out and support natural bodily function. Enzymes are the workhorses of the body. When you eat, enzymes break down the food into tiny particles which can be converted into energy in the body. The process starts in the mouth, where an enzyme called amylase attacks all incoming food particles. Enzymes continue to break down the food all the way to the stomach and intestines.

Enzymes are affected by changes in our pH balance levels. The most favorable pH value, the point where the enzyme is most active, is known as the optimum pH. Extremely high or low pH values generally result in complete loss of activity for most enzymes. pH is also a factor in the stability of enzymes. As with activity, for each enzyme there is also a region of pH optimal stability. The optimum pH value will vary greatly from one enzyme to another. Whenever a substance needs to be transformed into another substance, the body uses its enzymes. Enzymes can cut biological materials into smaller pieces and paste them together again. Enzymes thus break down or build up all life-essential substances within our body.

Our body's pH is greatly affected by what we eat. This is because food consists of it's own biological materials that our body must breakdown, absorb and assimilate. If a food's pH is too high or too low it can greatly affect our body's reaction to absorption. Often our pH levels are so high and in a state of acidosis, that enzymatic digestion must be replaced with a more acidic digestive process. In the short term this may result in acid reflux, inflammation, ulcers, flatulence and more. In the long term, if left uncorrected, high pH levels can result in a number of gastrointestinal disorders and chronic illnesses.

So why is this? Myself and many other food science professionals believe that this is relative to food combining. Food combining confuses Americans. This is because eating any one food, on its own without an accompaniment, in its original state: NEVER HAPPENS. Again, food consists of it's own biological materials that our body must breakdown. If the biological material in the foods we eat are not meant to be combined, our internal chemical reaction will be negative.

Proper food combinations helps digestion and allows the body the ability to break down food more easily. This helps our body to better absorb the nutrients, to properly energize our body and to keep our body free of chronic illness. Improper food combinations continually produce indigestion and poor micro-nutrient absorption, which can internalize as auto-immune deficiency or externalize as an allergic reaction. This is a rampant issue in western culture. Yet instead of addressing our food quality and intake we remain ill or take medication to suppress the results of our poor nutritional choices.




Check out Tampa Bay Holistic Wellness on Yelp