How to shop for healthy food in 21st century.
One of my favorite things to do with people I work with, or friends and family I help out with health/weight loss/fitness transformation — going shopping for food.
These days it’s a quest! To find healthy foods designed for a healthy human body among piles and piles of food-like products, a lot of which scream ORGANIC, HEALTHY, RICH IN VITAMINS, HIGH IN FIBER, WHOLE GRAINS, FAT FREE, SUGAR FREE, LACTOSE FREE, 0 CALORIES, GLUTEN FREE, MADE FROM REAL … (white sugar, by the way, is made from REAL sugar cane or beets too!)
No wonder so many of us get confused!
I would be confused too, if I wasn’t raised on home prepared whole food meals made by my mom, and haven’t spent a couple of decades studying nutrition, food, weight loss.
Most of healthy foods are simple to find.
They don’t have fancy names or bright packaging.
They don’t even have ingredient list and nutrition labels!
Can you imagine THAT?!
And yet, they are the ones, that humbly do all the important work, keeping you healthy, happy, fit, lean, full of energy, ready to live you best life every day.
I’m talking about whole foods. Foods, that were once growing or running around.
WHOLE vegetables, fruits, greens, berries, nuts and seeds, herbs and spices, meat and fish, unprocessed beans and grains. There is such a huge variety! Eat them as they are, cook them healthy, mix and match, experiment, explore and share… I’m still not finished trying different whole foods! Recent ones: Pili and Sacha Ichi nuts! Have you even heard of them?! DIVINE! My favorite nuts now. (Nuts.com). I can try new whole food daily and there are not enough days in my life to try all the varieties and kinds!
Healthy eating is boring? Are you kidding me???!!!
But besides that…
What if you want to try some of healthy PRODUCTS for new flavors, textures, convenience, experiments and fun? I love trying those too! Trying and living of them are different stories.
How to shop for healthy food products to still stay healthy, lean and happy?
Healthy Shopping in 21st century.
No sugar on an ingredient list
Sugar has many names.
Here is a quick guide from one of my favorite nutrition books: “Deep Nutrition”
No vegetables oils
Here is why from the same book written by MD Cate Shanahan.
And here is a list of oils to avoid and good-oils list.
Oils to avoid completely
Here’s the big list I avoid as much as possible:
- Canola Oil
- Corn Oil
- Soybean Oil
- “Vegetable” oil
- Peanut Oil
- Sunflower Oil
- Safflower Oil
- Cottonseed Oil
- Grapeseed Oil
- Any fake butter substitutes
Good fats for cooking
When it comes to any food, keep in mind that where it comes from and how you store it can matter greatly. Traditional oils should be cold-pressed. Organic when possible (especially when dealing with animal fats as the fat is where toxins/pesticides are stored). Do the best you can, and don’t get overwhelmed by all the choices.
- Coconut Oil (Use expeller-pressed to avoid a coconut flavor)
- Palm Oil (Although, please find from a sustainable source as so much palm oil today is being harvested in horrific ways. When in doubt just stick with coconut oil.)
- Extra-Virgin Olive Oil (Great for non-heat dishes like salad dressings, humus, mayo, etc. Can be used in cooking at lower temperatures or when combined with another saturated fat like butter or coconut oil.)
- Avocado Oil (Great for non-heat dishes)
- Other fats (not necessarily for cooking, but essential to good health) include meats, eggs, dairy, and fish (nuts are also good in moderation as they have a high level of polyunsaturated fats).
No processed ingredients
By that I mean ingredients, that have non-food names, that belong to a Mendeleev’s table or sound like that, ingredients that your grandmother wouldn’t recognize.
No man-made foods
By that I mean foods made from processed or invented ingredients. Even if it’s sugar/fat/calories free and vitamins enriched — still crap.
By that I also mean highly processed whole and not-whole foods and whole-foods derived ingredients: flour is one of them, sugar goes here too. A lot of junk foods hide under labels like “whole grain, organic, made from real blah-blah-blah …” French fries in McDonalds are made from real potatoes too, but it doesn’t mean you should build your diet around them.
2 BONUS RULES FOR SUPER LEANNESS
That’s how I stay super lean no matter how many calories I eat.
Reasons: very rarely you can find good quality dairy products, that come from healthy animals AND unpasteurized. Most of dairy causes inflammation and allergic reactions, indigestion. That all causes the body to keep the pounds on.
No grains of ANY kind
No quinoa (even though it’s a seed), no oatmeal, no brown rice, no whole grain pasta. Just no grains and anything that is made from them or contains them.
Simple guide for healthy shopping and super leanness.
And believe me, there is a lot to play with on a healthy shopping food list! I love to enjoy lots of delicious foods of many kinds.
I’m very creative and love variety! But I also value highly my health and fitness, that define the quality of our life experience.
The choice is simple.
It’s up to you.
Healthy lifestyle trivia
You don’t get healthy and stay healthy.
HEALTH is a DAILY PRACTICE. One bite at a time.
Daily Bite of Health