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Lewes, Delaware
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April 5, 2013     Cape Gazette
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April 5, 2013

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Cape Gazette SPORTS & OUTDOORS FRIDAY, APRIL 5 - MONDAY, APRIL 8, 2013 99 Y Q: I have been working out for a long time and consider myself to be in pretty good shape, but my one weakness is definitely my diet. Overall, I eat pretty healthy but could always do better. . One of the biggestproblems I have is figuring out what prod- ucts at the grocery store are good choices. Obviously lean meats, fruits and vegetables are OK, but what about some of the other products that come in packages? Do you have any suggestions on how to evaluate prepackaged foods in order to pick the best ones? A: Navigating the grocery store can be confusing, but once you learn the basics of label reading you'll be well on your way to making better choices. Here are some guide- lines to help you get started, and once you know what to look for, it will be as easy as apple pie, or should we say fresh fruit. Read the ingredients Labels will sometimes con- tain lots of different things, and it's always better to chose natu- ral foods that have not been altered much by man, such as oatmeal, sweet potatoes, veg- etables and lean meats. When picking from the shelf it's help- ful to use the First Three Rule. This rule means that the first three ingredients listed on the label are the majority of what the product is made from, so if you see red flags in the first three, such as enriched flour, high-fructose corn syrup, sugar, sodium, preservatives, butter or any ingredient that includes the word hydrogenated, run for the hills and find a better choice. Recognize sugar aliases Food manufacturers are great at telling white lies when it comes to sugar. In fact, there's a long list of aliases they use to disguise it so yo_u won't even know it's in the product. Words like glucose, fructose, lactose, cane juice, honey, malt and falernum are just conve- nient substitutes for sugar and should be avoided whenever possible. Learn to recognize these words and look for them when making a healthy choice. Chances are, if a product contains one or more of these words there's a better choice out there somewhere. Check out the serving size Another misleading part of food labels is the serving size. A product can look like a great choice until you have to multiply the fat grams times the number of servings listed on the label. For example, I found what Fredman Continued from page 95 Snippets - Little League opening day is April 20. If you -like parades and small-town America, this is a great time for families and cellphone cameras. Pets are not allowed at Little League fields; the problem is, most of them don't know that. See: "Ruby Dog arches her back in center field stopping game until fiat head shovel arrives." Olde Tymers Softball of Delmarva is a recreational slow pitch league for players 55 years of age and up. You have to love the directions to the Church of God fields at Routes 113 and 26 in Dagsboro: "Enter on Route 26 west of Route 113, turn left at the greenmailbox." Call President Bo Wood at 302-945- 1849 or email him at lobo306@ Bo was a 6-foot- 3-inch, 245-pound linebacker for the North Carolina Tar Heels - a corn-fed Camden boy before performance-enhanced steer burgers and drafted by the NFL's New Orleans Saints in 1967. [ !to play ball at n Tomlinson " University Senior Ashton Tomlinson of Laurel has Signed a letter of in- ,tent to play softball at Eastern University. The Philadelphia +school is a member of the Free- Idom Conference. P Ashton will play outfield and pitch for coach Brittany Stroop. he Lady Eagles had a .500 sea- ~son last year. t Ashton will be joining former Ravens teammate Erin Johnson on the college team. Ashton says she has been looking for a col- lege since seventh grade and is very happy about finding a place where she feels comfortable and welcome. Ashton is looking forward to ,her senior season at Sussex Tech. iShe is excited about stepping imto a senior leadership role on ithe team. She says all the other imams will be gunning for the iLady Ravens, who are the reign- ring state champions, but this i year's team will provide them some strong competition. SUBMITTED PHOTO SUSSEX TECN SENIOR Ashton Tomlinson signs a letter of intent ~ play soft- ball at Eastern University. In front are (I-r) father Robert Tomlinson, Ashton, and mother Jacalyn Tomlinson. In back is softball coach Chester Davis. Ashton has the distinctive to former Sussex Tech coach memory of catching the last out John Marvel for all he did to help in center field during last year's her and thanks to her travel ball state championship game. coach Jerry Kirby of the Dela- The young lady extends thanks ware Storm teami appeared to be two very com- parable packages of ground beef. Both said they were lean with a total of 8 grams of fat per serving. Not too bad for making healthier choice burgers. How- ever, once I took a closer look at the serving size I realized they were much different in nu- tritional value. The first prod- uct was based on a serving size of 8 ounces, while the second serving was only 4 ounces. This means that the first product had 8 grams of fat total, while the other actually had 16 grams of fat for the same amount of meat. Making the serving size smaller is a sneaky way to make the fat level seem lower. Dissect the label There are three basic catego- ries you need to be concerned with: sodium, sugar and fat, Although it's unhealthy as well as impossible to eliminate 100 percent of these categories, it makes good sense to choose products that fall into a healthy range. Picking items that have 200 rags of sodium or less per serving, 6 grams of sugar or less per serving and 8 grams of fat or less per serving would be a great start. Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at Askthetrainet or check out for training tips, news and inspirational stories. Check out My Website Top Listing Agent 2010 Top Sales 2006, 2007, 2009, & 2011 Top Producer 2005, 2008 & 2012 Michael Dominguez 302-645-220 7 (office) 302-745-2019 (cell) Groome United Methodist Church invites the public to a worship service unday April 7, 2013 at 9 and 10:30 a.m. with guest speaker Coach Randy Chambers Delmarva Director of Fellowship of Christian Athletes Groome UM Church 601 Savannah Road. Lewes Public Invited Please invite your friends, relatives, and middle and high school students to hear this powerful man of God. Windstone Milton, DE Single Family Green Certified Homes from $219,900* 302.645.7948 Heron Bay Lewes, DE Single Family Homes - 1/2 acre from $167,900* 302.644.9002 The Grande at Canal Pointe Rehoboth Beach, DE Elevator Condos from $229,900* 302.227.7074 Sterling Crossing RehobothBeach, DE Villasfrom $234,900~ 302.260.9040 Rehoboth Crossing ReHoboth Beach, DE Townhomes ffom$299,900* 302.260.9670 Fairway Village Ocean View, DE Townhomes from $229,900* 302.541.8434 Building Qualit~ Delaware for 66