Grocery Shopping Tips to Maintain Optimum Health

Oct. 13, 2015 - PRLog -- When grocery shopping you want to focus on the outside perimeter of the grocery store where you’ll find all the fresh vegetables, fruits, meats and fish all of which are loaded with all the nutrients your body requires to function properly and stay healthy. Making natural whole foods the main focus of your daily diet will ensure healthy weight management. When selecting vegetables focus on dark leafy greens that are loaded with important B vitamins, calcium, iron, magnesium and other vital nutrients. Also include a minimum of 5 servings/week of sulfur rich foods such as broccoli, cauliflower, asparagus, onions and garlic in your diet. Eating a variety of different colored vegetables and fruits will ensure an adequate intake of bioflavonoids, important antioxidants that your body needs to fight free radicals and maintain a strong immune system. Also when possible purchase organic produce to reduce your toxic exposure. Walmart now carries affordable organic produce. To lower the cost you can also use EWG guide to purchase conventional produce listed on their “clean” list and purchase organic produce listed on their “dirty dozen” list.

MEATS, EGGS AND FISH

In Canada the use of growth hormone is only allowed in castrated bulls to replace hormones lost due to castration. Bulls that are left intact are not treated with growth hormones. Also the use of growth hormone in pork, poultry, farmed fish, eggs and dairy is not allowed in Canada. However, rBST (genetically engineered growth hormone) is legal in the US in all meats, dairy and eggs. So make sure you know where your meat is coming from and remember that when travelling to the US you will be exposed to these synthetic growth hormones when consuming these foods. Note that growth hormone is naturally occurring in all animals so meats cannot be officially labelled that they do not contain growth hormone. In Canada, antibiotics can be used in beef, lamb, poultry, pork and farmed fish for the prevention and treatment of disease. If the animal is treated with antibiotics there is a waiting period before they go to slaughter. When purchasing meat look for the statement, “Raised without the use of antibiotics”, on the package. This means that the animal has not received antibiotics from birth to harvest.

NUTRITIONAL AND INGREDIENT LISTS

When reading nutritional labels and ingredient list watch out for added sugars such as high fructose corn syrup which the body does not use as energy but simply stores as fat. Other forms of sugar include; golden syrup, maltodextrin, caramel, fructose, honey, invert sugar, maltose, maple syrup, rice syrup, barley malt, corn syrup solids, ethyl maltol, beet sugar, cane juice crystals, dextrose, malt syrup, molasses and sucorse. Also watch out for the following four major chemical allergens:

Ø SULFITES

§ Used as preservatives and antioxidants to prevent foods from turning brown

§ Common names: sodium bisulfate, sodium potassium, sulfur dioxide, sodium sulfite, potassium sulfite and bisulfate

§ Found in wine, beer, fresh vegetables, fruit, citrus drinks, potato products, fish, dried fruit, fruit snacks, frozen foods, pain meds, antibiotics and heart meds.

§ Destroy vitamin B1 (thiamin) in food. B1 deficiency can cause fatigue, gastrointestinal issues, edema,

depression, neurological issues and heart enlargement.

§ Allergic symptoms include hives, weakness, difficulty breathing, dizziness, abdominal pain, diarrhea and vomiting

Ø BHA/BHT

§ Initially used as preservatives and antioxidants in petroleum products

§ Found in cereals, potato flakes, frozen dinners, baked goods, fruit drinks, oils, margarine and chewing gum.

§ Effects nervous system and known to cause behavioral problems in children.

§ Known to convert hormones and oral contraceptives into carcinogenic agents.

§ BHT accumulates in fat tissue so women and children are at higher risk for developing reactions.

§ Banned from all foods in England but allowed in Canada and the US.

SAMPLE NUTRITIONAL LABEL AND INGREDIENT LIST

There are a total of 8 sugars for a total of 17g of sugar in this packaged cereal that is marketed as “healthy”. For optimal health your daily intake of sugar should not exceed 25 grams. Just having a banana in addition to this cereal would put you over the daily limit. Plus it contains partially hydrogenated soybean oil which contributes to cardiovascular disease and 140 mg of sodium. It also contains BHT a known chemical allergen plus BHT is known to negatively impact the nervous system especially in children. It does contain vitamins and minerals but they are all synthetic.

Here’s a sample of a healthier breaskfast option, Bob’s Redmill whole grain rolled oats with only one ingredient listed, 1g of naturally occuring sugar, 0g of sodium, 5g of fiber and 7g of protein. For a quick breakfast option, soak ½ cup of whole grain rolled oats in 1 cup of water along with 1 tablespoon of chia seeds over night. In the morning simply place oats & chia seed mixture in a pot add ½ tsp of cinnamon, chopped walnuts, pumpkin seeds and 1 teaspoon of unpasturized raw honey or pure maple syrup and heat for about 2 to 3 minutes until warm.

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