THE POWER OF FOOD: SUPER SHOPPING Pt. 1
Even those with the greatest intentions fall
short when it comes to busy days filled with work, school, and other
responsibilities. From weekend soccer games, honey-do lists, and everything in
between, grocery shopping is a task that most of us wish we could avoid. If the
novel and hip meal service programs that have gone main-stream are out the
question, hunkering down, making an effort, and just getting into the store
will be a big step on your path towards healthier eating habits and overall
wellness. In previous posts, MEAL PLANNING strategies were provided due to the
concepts ability to create order and inventiveness into your weekly diet
regime. This week and next, I will share some key pointers when it comes to
tackling the grocery store, reviewing departments and food labeling, so that
you continue to build your “tool-belt,” for your journey towards #truewellness.
1. MAKING A LIST…
As
I noted in this post, taking stock or inventory of what you already have in
your fridge, cabinets, and pantry will not only assist you in the meal planning
of dishes to make, but have a physical list and visual assessment of what you
have/need will allow you to spend less time in the grocery store, and more time
doing the things you actually enjoy. BONUS, no body needs five jars of peanut
butter or 15 packs of frozen chicken breasts for a family of three. Saving
money is another perk you will reap if you simply just MAKE A LIST & CHECK
IT TWICE!
2. TIMING IS EVERYTHING:
I
get it, workdays are filled with stressful emails and checklists from your boss
during the day, and helping your kids whilst putting diner on the table at
night. When it comes to your wonderful weekends, the two glorious “free” days
are often filled with all the catch-up work you missed throughout the rest of
the week. Saturdays and Sundays are the two busiest shopping days of the week,
and for good reason. While many of us cannot avoid grocery shopping then,
aiming to go early in the morning (anytime before 9:30AM) is best if you want
to avoid the crowds and snag some of the freshest produce, meats, and prepared
foods. Can’t make it out then? Anytime after 6:30 PM is another good time to do
your shopping, however, many of the items on your list might be picked over or
out of stock. Choose your battles wisely.
3. PERUSE THE
PERIMETER:
Think about it, the departments
lining the outer edges of the store are often fitted with bulk refrigeration,
and for good reason. From produce, seafood, meat, and dairy, these store
departments stock foods that have expiration dates. Depending on where you
choose to shop, many of these foods are often times free of many unnecessary
preservatives, artificial ingredients, and other toxic chemicals that degrade
our health. Whether you pick up a bushel of local organic apples or a filet of
wild caught salmon or grass-fed beef, piling on perimeter picks into your cart
of basket will keep things fresh, ingredient lists short, and fill your body
with necessary nutrients, not nutri-nots.
￭ PRODUCE:
Greeted
by a rainbow of colors at the start of your trip, the produce department in
your local grocery store is one of the primary places to load up your
cart/basket. From seasonal and sweet fruit to a wall of greens-galore, tackling
the produce department and the organic/conventional labeling doesn’t have to be
so daunting if you follow our list and use the Environmental Working Groups
CLEAN 15 and DIRTY DOZEN lists.
￭ SEAFOOD
& MEAT:
Quality
and sourcing is absolutely key when selecting proteins to balance out your
meals. From conventional feedlot animals being pumped full of artificial growth
hormones and antibiotics, and fed processed and pro-inflammatory grains coated
in pesticides, organic meats and seafood is always BEST.
Pasture-raised
and grass-fed/finished are two additional certifications that maintain the
animal lives on an actual pasture, with free-roaming access to organic
grasslands and sunlight. Keeping stress levels low and toxin exposure to a
minimum, ORGANIC, PASTURED + GRASS-FED and FINISHED is the ultimate choice.
￭ CHEESE
& DAIRY:
With
every milk alternative under the sun available, make sure you select brands
without added sugars or iffy ingredients and gums. Coconut milk and almond milk
are extremely versatile, cashew-milk has a nice consistency similar to
traditional dairy, and rice milk is best used in smoothies for its naturally
sweeter tang. Stick to GOAT/SHEEPS milk cheese and yogurt, always aiming for
organic and pastured when possible., and replace Parmigiano Reggiano for
sheeps-milk Pecorino Romano/Locatelli for a tasty swap.
￭ DELI:
Dependent
upon where you do most of your shopping, this department can be tempting to say
the least. Practice control when you peruse the chefs case or food bars, and
only select deli meats/cheeses that were not processed or cured with
nitrites/nitrates. House-roasted cuts like turkey breast, chicken breast, and
roast beef are often the best choices.
￭ BAKERY & BREADS:
The
refining process is often associated, but not limited to, grain products.
Flours, whether gluten-free or not, are processed to remove outer layers
(fiber,) essential fatty acids, and certain proteins to enhance shelf life,
mouth-feel, and overall taste/texture. Manufacturers will also use chlorine
bleach to whiten products for aesthetic reasons; while potassium bromate (a
carcinogen) may also be added to enhance rise/lift of baked goods.
“ENRICHED”
flour is refined flour that has had “nutrients” added back to it. These
vitamins/minerals are often synthetic (man-made) and can be toxic to the body
in excess. To top it off, “Made with whole-grains,” may mean that an item has
portions of unrefined grains, but not 100%. Be sure to flip over the label and
look for “100% whole wheat” and/or “unbleached _____ flour/meal.”
*Stay tuned for next week when I take you inside
the aisles of GROCERY and FROZEN, diving into the wonderful world of food
labels!
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday @6PM. See Septembers’ line-up below, and be sure to
snag your spot, as space is limited!
SEPTEMBER TRUE KITCHEN COOKING CLASSES
STRESS FREE SEPTEMBER: PART 1
WEDNESDAY, SEPTEMBER 13TH
6:00-7:30PM
$25.00
The human nervous system has two innate functions: resting
and digesting (PARASYMPATHETIC,) and fighting or flying (SYMPATHETIC.) When
under a consistent and chronic level of stress, our sympathetic nervous system
takes the front seat & wreaks havoc on our body’s and mind. In Pt. 1,
Genevieve will review the differences between the functions of our nervous
system, their significant role in our health, all while focusing on recipes
that will support total body balance via nourishing the adrenal glands and
optimizing energy.
STRESS FREE SEPTEMBER: PART 2
WEDNESDAY, SEPTEMBER 27TH
6:00-7:30PM
$25.00*
The adrenal glands are responsible for regulating our
primary stress hormone: CORTISOL. When low-grade, chronic stress persists;
cortisol runs rampant and wreaks havoc on our health. In this class, Genevieve
will cover the roles cortisol plays (both good and bad,) ways in which we can
balance and optimize the normal cortisol “slope,” all while highlighting foods
and nutrients that naturally nourish the adrenals
* Cost of classes includes colorful informative handout,
all of the recipes prepared in the class, and of course tasty plates of the
food she whips up!
TO REGISTER:
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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