Free Nutritional Facts - Judy J Lutz

Food Label Secrets and Free Nutrition Facts

How do you read a food label? Reading a nutrition facts label can be tricky, so I invite you “behind the scenes” for some free nutrition facts that will completely change the way you look at reading food labels. You can thank me later.

Healthy or Not?

You can’t flow joy if you don’t feel good, and you won’t feel good until you take care of your body. The best way to do that is to eat well. That doesn’t mean eating more, it means eating better. Bottom line, eat more vegetables, duh. Not so easy with our stressful busy lifestyles! We’ll get there, but in the mean time for all those fast food junkies, I want to teach you how go to the grocery store and fix yourself up with some easy (and safe) portable snacks.

The next very important lesson is full of free nutrition facts that really matter when reading a food label. You were headed to the snack aisle, right? You see I know you, I’ve studied nlp and I can read your mind. What’s nlp? Well, that’ll have to be covered in another lesson. Now you can go to and get the basics of the nutrition fact food label, but be sure to come back here for the real truth because Big Brother has a hand in this, as well as Big Food. And don’t even get me started on Big Pharma!

So much to tell you…

I can’t promise this will be an organized list or even an adequate overview, I just want to keep writing and see where my mind takes me. That okay with you? First they get you with the serving size. They know it’s a ridiculously small portion of food, can’t you hear them snickering? Those are the people who invented Snickers, and what kind of name is that, seriously!

Typically, a pint of ice cream is 4 servings. Are you kidding me? Who can stop eating out of that silly little container, I want to feel full! It takes 20 minutes before your mind catches up with your mouth and the hormones that shut off those cravings kick in. How long does it take to polish off that pint?  I can help you get over your ice cream addiction by the way. Please let me ruin it for you, your feelings about ice cream will never be the same. Ok get ready to hate me, it’s for your own good. (Or just skip the next paragraph, I’ve lost a lot of friends this way.)

Do you know why we crave milky creamy sweets, particularly warm milky creamy sweets like coffee macchiato’s with lots of fat and sugar? It goes back to that very first memory of feeling loved in the best way possible, from mom. Yup, the taste of her breast milk signaled your brain that this is amazingly awesome sweet stuff and you should always want more. It’s a survival instinct. Our subconscious mind’s #1 job is to keep us safe, and providing nutrients is essential. We discussed some the mysteries of the subconscious in my last article here, and the statement above is a biggie, so don’t forget it.

Oh Lord, I just looked up “the most popular” Starbucks drink for a reference and saw this.

This is all kinds of wrong and preys on innocent victims who don’t know any better. You want to know why? Keep reading. The description of a vanilla latte below is appalling. Most people believe they are improving their health by choosing this option, but it could not be farther from the truth!

Vanilla Latte Bad Advice - Free Nutrition Facts

I know I’m supposed to be talking about nutrition facts food labels and how to read them, but this is connected. “Healthifying the Starbucks Vanilla Latte can be achieved by simply swapping to sugar-free vanilla syrup.” So when you’re reading a food label, is it wise to look for sugar-free? Actually, no. Here’s what happens when you use artificial sweeteners. Starting with your tongue and one of my most favorite of the five senses, taste. These senses are given to us for a reason, so that our body can receive accurate information about it’s environment. Artificial sweeteners are fake, but your tongue doesn’t know that. It senses an essential nutrient and signals your brain to prepare for fuel. Here’s the problem, it’s not fuel. It’s actually a neurotoxin. Not only that, but chemicals such as saccharin, acesulfame, aspartame, neotame, and sucralose are way sweeter than the kind of sugar you get from say, an apple. Which do you think is more appealing? Correct. You’re training your tastebuds to enjoy the satisfaction of ultimate sweetness with none of the guilt. Until now, I hope. I avoid artificial sweeteners because #1 they are like poison and #2 I don’t want to trick my body, I want to nourish my body. I always choose safer sweeteners that are natural, like honey or maple syrup.

Here’s the kicker, if you still want to use artificial sweeteners your body will continue to crave fuel because you told it that’s what you were delivering. All. Day. Long. So what am I saying? It’s going to backfire! The subconscious wins every single time and you can’t lie to it. It wants it’s real sugar and after time you will ultimately give up on the will power and will yourself right over to the bakery section. Don’t trust me on this? Ask Harvard.

The Statement Below is Also Hugely Deceptive

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calling in my friends Jayson and Mira Calton, who wrote a fabulous book called Rich Food Poor Food. I’m pretty sure it was in their book I learned that the government’s recommended daily values are quite the minimum, like just above dead. What I do know and wholeheartedly agree with is their discovery that “micronutrient deficiency is the most widespread and dangerous health condition of the twenty-first century.” My solution for this epidemic is to incorporate high quality targeted supplements into my daily routine. If you’d like to know what I use, check out the picture below and leave me a comment if you’d like more information. This is the company that changed my life and yes, I am still an independent associate so I will receive a referral bonus if you order , but please don’t hold that against me and do not let it stop you from ordering!

TRUTH: You would have to eat all of the food  pictured below DAILY to get the same amount of nutrition provided by my own personal choice for vitamins. I’d love to send you a video I put together from back in my network marketing days explaining how and why this system works. Again, if you leave a comment below I’ll send it to you with no strings attached.

Our Nutrition Facts Label is Based On Weight

Back to the label reading lesson, let’s use milk for an example. In a gallon of milk, the only components that can be measured nutritionally are protein, carbs, fiber and fat. These are the only “ingredients” that contain calories. Not sure if you’re aware, but that milk is 90% water. Water has no calories and therefore is often not taken into account. So when it comes to determining “what’s in your food” the true legal measurement can be better analyzed by looking at the list of ingredients, rather than the table with all of the percentages. The list of ingredients by law must be in order of volume or weight. What does this mean for you? Let’s say you want to know how much sugar you’re looking at in a protein bar. Should be pretty simple, right? Not so simple and incredibly deceptive. Watch the video below.

Sugar is hiding in food that is advertised and well known to be healthy. It’s a lie. 

Watch this video!

FAIR USE NOTICE: These Videos may contain copyrighted (©) material the use of which has not always been specifically authorized by the copyright owner. Such material is made available to advance understanding of ecological, political, human rights, economic, democracy, scientific, moral, ethical, and social justice issues, etc. It is believed that this constitutes a ‘fair use’ of any such copyrighted material as provided for in section 107 of the US Copyright Law. In accordance with Title 17 U.S.C. Section 107, this material is distributed without profit to those who have expressed a prior general interest in receiving similar information for research and educational purposes.

Follow Me 

For now, we’ll leave it at that. There are always more ideas so if you haven’t already, check out my Facebook page: Mindset Mastery.  I’ll continue to provide information here and there so that we can all be on the same page, but I’ve got a lot of pages under my belt so please bear with me as I transmute what’s in my head to digital “paper.”  Someone hold me back, please.

Thanks for being here,



  • Nuttanee

    I agree, junk foods just make me happy temporary and I always feel like crap after. However, when I eat whole food I always feel good not bloated) and I feel better about myself and I can focus more with what I was doing right after a meal. I always read the label before I buy or eat something and you know what sugar is certainly everywhere! So lately my motto has been, if there is a barcode and comes in a package I try to avoid them. But thanks for this informative post and the video 🙂 Can’t wait to read your next post 🙂

    • JJL

      Thanks Nuttanee! I think I’ve figured out the RSS feed so be sure to follow for the next exciting episode of whatever’s in my head that day, lol. I have a video I want to post about how to beat that temporary happiness thing. I appreciate

  • Sandy

    Hi Judy,

    Incredible amount of information – very supportive, and a clear pathway to resources that help in your focus.

    Svelte – makes a great contribution to the concept of weight loss and healthy foods etc.

    I appreciate and understand these life challenges and find your site offers your personal comment and shared ideas which I believe strengthen the relationship you will share with followers.

    My comments may seem simplistic – but I believe this is complementary because your site is a great constructive tool based around the personal sharing ideas !

    Congrats – Sandy 🙂

  • Zinzi Mdedetyana

    Hi Judy, I like the way you present yourself, no fluff, just being you, but in a very amusing way that just you put your point across very effectively. Shoo I am very disappointed now, no no not with you, with what your just shared on the video. What are we suppose to eat that does not contain any sugary stuff, this is very scary, and now it explains the exponential increase of these lifestyle diseases such as cancer, that we have been experiencing because our bodies are not meant to process these sugary stuff. I know this only an introduction, but how do we get out this unscathed, at every turn there is sugar or related family member or neighbour. Which one to buy and which one to avoid. I love my fresh fruit & vegetables and and I am also vegetarian, any take on this?

    I like your easy going relaxed website pages, they have an calming aura about it. I am not sure if it you are emitting a lot of energy through your pages via the net, but I am hooked & glued on the computer screen and I would like to know more (made a note of your website). I believe you have tons of experience, information, knowledge expertise in this field that can benefit a lot of  us and am sure you are eager & would like to contribute to the world. I have found tons information & very useful tips(sometimes uncomfortable & scary but true) but have to go through it. 

    Your bubbly energy comes through your pages, your writing and your expression which complement your site, it represents you and now I understand why you left those MLM opportunities. You come across to me like a free spirited soul and I am glad you went on to find your true passion, good for you. I agree with you if your stuck in a rut, what’s the point, you are as good as not living because you will become a sitting duck waiting for your deathbed(coffin). I cannot wait to see your website grow to higher level so we can learn, share and exchange ideas on how we can fight this. Thank you Judy for allowing me to visit your page. I wish you all the best.

    • JJL

      Zinzi that’s it exactly, what are we supposed to eat…you’re doing well by sticking with fruits and vegetables. I will post a another video in the future that may be helpful. I take a lot of supplements (be careful – you’ve got to know what to look for with those too!) When someone offers you sugar just say thank you, can I take it home for later? (That way they won’t see you tossing it in the trash.) You are amazing my friend, I’m so glad to know you!! Thank you from the bottom of my heart for your feedback, you made my day! 

  • Angela

    It’s funny, but you’re talking my language. Reading labels is a necessity. I often do it automatically, even if I’ve ordered the item a 100 times. It’s just a habit. 

    And you’re right about “Healthy, being Hot!” We live in a good neighborhood, and people around these parts will look down their nose at you if your plate features fried fatty foods. It’s almost as distinguishing as good and bad teeth or avoiding a smoker. What we eat is very much a part of our culture and so it’s disappointing to find out a friend is Coke fanatic. It’s clear that we won’t be friends for long basically because I know that you’ll have health issues that you don’t even realize are affecting every area of you life because of that little can.

    Good job Judy! Preach it!

    • JJL

      Thanks Angela, so glad to have your endorsement! I love your point about surrounding yourself with the right kinds of friends. We can’t change people but we certainly can influence by sticking with our own personal values. I think people try to make themselves feel better sometimes by “breaking” other people who are on a path to a better future. Those are the ones to avoid, at least until they learn to be supportive.

  • Michael

    Hi Judy. I have been health conscientious for many years. You are right about artificial sweeteners. They can cause you to crave sugars more than you would have had you eaten something with real sugar. We have always been taught that fat is the enemy, when in fact, it is simple carbohydrates that cause the biggest problems. 

    I was wondering, what can we do to fight those sugar cravings? I could use an expert opinion.

    Thank you.


    • JJL

      I was addicted to sugar my entire life Michael, and it is a true addiction. The first step would be to keep your blood sugar levels balanced, that means if you do indulge in carbs (we had spaghetti last night!) make sure it’s accompanied by some protein, healthy fat and fiber. And then there’s the mindset part of it, the emotional need which is why I started studying the brain. We’re wired to find sugar because in primitive times it was scarce. So biologically, you’re looking at a survival instinct literally telling your subconscious mind to eat all of the sugar NOW. I recommend getting all of those trigger foods out of your sight, and keep the healthy ones highly visible so you can grab them first. We’ll talk about this more. Thank you so much for your

Leave a Reply

Your email address will not be published.