THE POWER OF FOOD: SUPER SHOPPING Pt. 2
Shopping the perimeter of the store is the
optimal approach towards attaining healthy eating habits. While the perimeter
is loaded with fresh produce, meats, and dairy items that are full of nutrition
and short ingredient lists, sometimes venturing into the inner-aisles is a
necessity. While reading labels and understanding logos can be overwhelming,
the “dead zone” of the grocery store can actually be a healthy eater’s best
friend. Read on for some tips and tricks to reap in real food while avoiding
the rest.
BEFRIEND THE BULK DEPARTMENT:
This
department is a cooks-best friend for its variety of beans, grains, nuts,
seeds, and sometimes even spices and herbs! While there is also typically a
wall or two of bulk candies and chocolates, utilizing the bulk department is a
way that you can avoid paying for packing costs, stock up on meal bulkers (
foods that will help round out your dinner plate,) AND give you the opportunity
to try something new. Try to opt for ORGANIC nuts/seeds and whole grains
whenever possible, and look for GLUTEN-FREE grains if following a
low-inflammation or gluten-free protocol:
◼GLUTEN FREE: AMARANTH, BUCKWHEAT, MILLET, RICE (BROWN,
WHITE, WILD) SORGHUM, QUINOA, TEFF.
◼CONTAIN GLUTEN: BARLEY, FARRO, RYE, SPELT, TRITICALE,
WHEAT, WHEATBERRIES
THE SNACK AISLE:
Convenience
and crunch, how can one not travel down the most beloved area of the store? The
snack aisle is often deemed the nutritionists “worst nightmare,” and for good
reason: most of the foods it stocks are either potato or grain-based, fried,
and coated in refined salts, sugars, or “flavors.” Here are a few hints as to
what to select and what to avoid when your craving crunch:
◼ AVOID
ARTIFICIAL: Artificial
flavors and colors can are often derived from synthetic chemicals, petroleum
bi-products, and even sometimes animal or insect sources.
◼ MOVE
AWAY FROM MSG: Monosodium
glutamate is a synthetic derivative and flavor enhancer used by manufacturers
to make foods addictive. A known excite-toxin, MSG makes brain cells (neurons)
rapidly fire, leading to symptoms such as migraines, nausea, skin rashes,
weight gain, and more.
◼ NOT
SO NATURAL: “Natural
flavors” is not a regulated term, and thus, can come from things such as MSG
(monosodium glutamate-) a known excite-toxin. Watch out for ingredients that
contain “hydrolyzed,” “enzyme modified,” and “autolyzed.”
◼ SMARTER
SNACKING: Organic Popcorn,
Organic Blue Corn Tortilla Chips, Cassava Chips, Organic Grass Fed/Pastured
Jerky, Bean Chips (Lentil, Black Beans, etc)
FROZEN
FAVORITES:
Frozen meals aside, the frozen aisle
can be the weeknight cooks sidekick supporter with its variety of meal
“bulkers” and bases. From frozen vegetables that are picked and flash frozen at
their peak of ripeness, to a plethora or frozen fruits that are the perfect
addition to smoothies and healthy homemade sorbets/ice creams, stocking up on
no-additive ORGANIC frozen fruits, vegetables, and cooked grains/beans will cut
down costs and meal time prep.
CANNED GOODS &
OILS:
BPA is a toxic substance used to
line canned items and is a known hormone-disrupter. While selecting BPA-free
and organic canned items is a better alternative, avoiding canned foods is
best. Canned items are often loaded with added salt, exposed to certain metals,
full of unnecessary ingredients, and the pasteurization process heats the foods
in the cans so that much of their nutritional benefits are lost.. Whenever
possible, select beans and tomatoes in jars or boxes, and go to the frozen
aisle or produce department for your veggies. For oils, stick with organic
Extra Virgin Olive Oil, Organic Coconut Oil, or Avocado oil.
HERBS &
SPICES & SAUCES:
Opt for organic dried herbs and
spices whenever possible, as their conventional counterparts may be exposed to
radiation (irradiated.) Another way to avoid iffy-ingredients is to flip the
nutrition label over and review the ingredient list. Be sure to avoid added
salts (often refined) and any anti-caking agents like silica and starches, or
any added sugar!
CEREALS,
CRACKERS, and PASTA:
As
noted in last weeks post, “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.”
◼ SAY
HELLO TO SPROUTED: The
sprouting of grains helps to improve digestibility, decreases carbohydrate
loads, enhances protein and nutrient availability.
◼ AMAZING
ALTERNATIVES: Nowadays, you
can find pastas made with gluten free flours, but look for ones made with bean
flours like chickpeas or lentils. These alternative pastas cook up perfectly,
and pack a high protein and fiber punch!
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 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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