HOW TO SHOP

It’s something you do almost everyday and an essential part of life, yet most of us are still a little lost when it comes to grocery shopping.  You would think going to the store and picking healthy, wholesome foods would be straight forward and simple.  Think again.  Marketing and product placement combine to confuse the consumer rather than educate the consumer on nutritious purchases.  The use of tricky labeling and foreign ingredients has us more confused than ever!  Learn how to navigate the grocery store, read labels (and more importantly ingredients) and make shopping for HEALTHY, WHOLESOME foods simple again!

MAKE YOUR MASTER SHOPPING LIST

Make your selections and then view/print your PDF below

AT THE GROCERY STORE

Print out our grocery list and never find yourself wandering the isles wondering what to get for dinner. The list is complete with staples to always have on hand if you need to whip something up quick. The list also includes "super" ingredients for those looking to bring their meals and nutrition to the next level. We compiled this list to make it easy for you, especially as you transition or simply want to make a few healthier choices. If you do not have an idea of what you need and a plan you are going to stick to, you are increasing your odds of reaching for the ice cream, cookies, chips etc. Have fun in the produce aisle and grab as many new and exotic fruits and veggies as you can that are not on your list, but limit it to this section for now. Also, be careful not to fall into the trap of going hungry and ravenous! Again, this will make it more difficult to stick to your list if you have not changed your taste buds and cravings.

This is where you will find the most fresh and nutrient dense foods. These foods need to be stocked more regularly and watched as they will spoil (this is a good thing) since they do not have any, or as many preservatives and chemicals to keep them on your shelf for years on end. Pay particular attention to the produce and bulk foods section!

By loading your basket with fresh foods first you are off to a good start. This is a confidence boost and leaves less room for all the processed items.

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

Read on every packaged product you purchase.

Put your smart phone to work and search the internet for every ingredient you aren't familiar with. If you can't spell/pronounce it, chances are you should not be eating it.

*If you have not already developed this habit it could be a daunting task your first of couple trips to the grocery store. It gets easier and even entertaining as you start to weed out the "bad guys". It will become a natural habit after a while and you will need to do it less often as you find your "go to" products.

SERVING SIZE
  • ALL VALUES ON THE LABEL ARE BASED ON ONE SERVING. IN THIS CASE IT IS BASED ON 1 CUP OF MAC & CHEESE (EXAMPLE OF UNHEALTHY SELECTION).
  • IF THERE ARE 2 SERVINGS AND YOU ARE GOING TO EAT 2 SERVINGS MULTIPLY THE VALUES BY 2 AND SO ON, DEPENDING ON HOW MUCH YOU ARE GOING TO EAT. IF YOU ARE GOING TO EAT 1/2 A SERVING, DIVIDE NUTRITION VALUES IN HALF.​
CALORIES
  • CALORIES ARE THE ENERGY THAT FOOD PRODUCES.
  • IF CALORIES ARE NOT USED (NO MATER THEIR SOURCE: FAT, PROTEIN, CARBOHYDRATE OR ALCOHOL) THE BODY WILL STORE IT AS FAT.​
SODIUM
  • ACCORDING TO THE NATIONAL INSTITUTES OF HEALTH, HEALTHY INDIVIDUALS SHOULD NOT BE EATING OVER 2300 MG/DAY (1 TSP.) AND PEOPLE WITH HIGH BLOOD PRESSURE SHOULD LIMIT THEIR SODIUM TO 1500 MG/DAY
  • WATCH THIS CLOSELY AS MOST AMERICANS GET MUCH MORE, OFTEN UP TO DOUBLE THE RECOMMENDED DAILY ALLOWANCE (RDA)!
  • FRUITS AND VEGGIES ETC. NATURALLY HAVE SODIUM. LIMIT YOUR PROCESSED FOOD (GENERALLY VERY HIGH IN SODIUM) AND SPRINKLE SOME ON TOP OF YOUR DISH WHEN NEEDED INSTEAD OF ADDING IT IN AS YOU COOK!
FIBER
  • THE INDIGESTIBLE PORTION OF FOOD ONLY DERIVED FROM PLANTS - 2 TYPES:
  • SOLUBLE:
    - Dissolves in water (absorb water)
    - Slows the movement of food in the
    system
  • INSOLUBLE:
    - Does not dissolve in water (provides
    bulk)
    - Speeds the movement of food
    through the system
  • FIBER IS A VERY IMPORTANT PART OF DIET HELPS AID IN ENERGY INTAKE CONTROL AND REDUCES RISK FOR OBESITY.
  • NORTH AMERICANS, ON AVERAGE, CONSUME LESS THAN 50% OF THE DIETARY FIBER LEVELS RECOMMENDED FOR GOOD HEALTH!
  • MEN SHOULD GET AT LEAST 38g/DAY AND WOMEN SHOULD GET AT LEAST 25g/DAY (mayoclinic.com)
SATURATED FAT
  • THESE VALUES SHOULD BE EXCEPTIONALLY LOW TO NONE! KEEP IN MIND SERVING SIZES AS YOU MIGHT EAT MORE THAN ONE SERVING IN A SITTING.
  • MOST COMMON SOURCES: CHEESE, MEAT, MILK, CREAM, BUTTER, ICE CREAM, PALM AND COCONUT OIL.
  • "DIETS HIGH IN SATURATED FAT HAVE BEEN LINKED TO CHRONIC DISEASE, SPECIFICALLY, CORONARY HEART DISEASE". CENTERS FOR DISEASE CONTROL
  • EVEN ONE MEAL HIGH IN SATURATED FAT (PLANT OR ANIMAL BASED) REDUCES THE PLIABILITY OF ARTERIES
CHOLESTEROL
  • THIS NUMBER SHOULD BE ZERO!
  • "HIGH CHOLESTEROL IS ONE OF THE MAJOR RISK FACTORS LEADING TO HEART DISEASE, HEART ATTACK AND STROKE". AMERICAN HEART ASSOCIATION (AHA)
  • YOUR BODY PRODUCES ITS OWN CHOLESTEROL, RENDERING IT UNNECESSARY TO GET FROM OUTSIDE SOURCES I.E. IT IS NOT AN ESSENTIAL NUTRIENT.
  • ANIMAL PRODUCTS ARE THE ONLY SOURCE OF CHOLESTEROL.

* Organic produce/foods will contain less herbicides, pesticides and chemical fertilizers.

* Organic products are less invasive on the environment.

* Certified organic foods cannot contain GMO products...Avoid GMO! For more information please check out our "Science Behind It" page.

* Most organic products are also fair trade.

A FEW THINGS TO NOTE:

  • Calorie free = less than 5 calories
  • Sugar free = less than 0.5g of sugar
  • fat free = less than 0.5g of fat

Foods fall under carbohydrate, protein, fat or alcohol. The amount of energy a food provides determines the number of calories.

  • 4 calories are in 1g of carbohydrate
  • 4 calories are in 1g of protein
  • 9 calories are in 1g of fat
  • 7 calories are in 1g of alcohol

Expect to spend more time at the grocery store when first getting started. We promise this will get better as you learn what products are good and what products to avoid.

*When reading labels ingredients are listed from most abundant to least.

Sugar:

Often sugar is listed under many different names such as high fructose corn syrup, agave nectar, fructose, glucose, sucrose and the list goes on!!!! It is not uncommon to see a few different types of sugar listed throughout product ingredients. This is often done so it APPEARS that there is less sugar in the food than there really is! (tricky, tricky labeling!)

The goal here is to cut out chemicals, synthetic products and animal products. In doing this you will be nourishing your body with foods that help you fight or reverse disease, look younger, repair muscle and perform optimally in all aspects of your life. If you are not sure what an ingredient is; look it up. There are so many power bars that are made with whole ingredients (i.e. dates instead of high fructose corn syrup for sweetness etc.) there is no reason to buy the unhealthy alternative and put undue stress on the body.

TOP 10 GUT BUSTERS

  1. Whey/Ceisin - concentrated protein from milk
  2. Milk, Yogurt, Cheese, Dairy, Lactose
  3. Butter, Cream, Sour Cream, Oil, Lard
  4. Eggs, Chicken/Poultry, Beef, Pork
  5. Fried Foods
  6. Soda
  7. Processed foods: anything you cannot spell or pronounce is a good rule of thumb
  8. Glycerin (unless from plant source - it will say)
  9. Hydrolyzed anything
  10. Refined Grains
  11. High fructose corn syrup

MONEY SAVING TIPS

  • Make your own flax meal out of whole seeds in bulk! Check out our "How To" video.
  • Make your own buckwheat, oat and quinoa flour! - Put 2 cups in a blender and blend until fine. Same as how you make flax meal.
  • Buy as many whole, unprocessed products as possible - i.e. fruits, veggies, grains, beans etc. (Foods without a UPC code is generally best)
  • Buy in season fruits and vegetables
  • Buy from farmers markets whenever possible
  • Buy in bulk whenever possible
  • Don't be afraid to buy frozen fruits and vegetables!..These are just as healthy, so don't worry.
  • Stay away from packaged foods as much as possible to save money and your health in general.
  • Soak and boil your own beans instead of using canned varieties. Check out our new favorite kitchen tool, Fagor pressure cooker...cook meals, beans, veggies etc. in just minutes!
  • Don't throw away those veggies and fruits that are starting to go or get just a little old...Juice them! Our Omega Juicer has saved us more than our money's worth in wilted or just past ripe veggies.
  • Don't have a juicer? No worries. Throw your fruit in freeze proof zip lock baggies and freeze for later. Simply grab a bag to throw into your High Power Blender for a satisfying shake later!
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