Time is a commodity these days as our obligations increase. Unfortunately, our health often becomes shortchanged as we pack in more responsibilities and a drive-thru or ordering-in seems like the fastest and best food choices, contributing to our ever-expanding diabesity epidemic.
These days, I understand more than ever what it’s like to have very little free time. My days are full seeing patients, teaching other doctors, acting as Chairman of the Institute for Functional Medicine, working as editor of a medical journal, writing books (and blogs), giving lectures, spending time with my friends and family, being a father, all while trying to fit in exercise and sleep.
Many of my patients are equally time-crunched, and grocery shopping often falls to the bottom of their to-do lists. They wait until the last minute and then become forced to make do with grabbing whatever’s available, even if it’s more costly and their choices become less-than-ideal for their health and their waistline.
I want to dispel a few myths here. Healthy food isn’t hard to find. You don’t have to shop in a gourmet food store, a health-food store, a farmer’s market, or eat only organic to eat well. There are plenty of healthy foods right in your local supermarket. You simply need to shop around the outside aisles of the store.
Healthy food also doesn’t take lots of time to prepare. You don’t have to spend hours cooking complex meals to eat well. Good quality, fresh food is easy to prepare and enjoy once you learn how.
I’m here to say that with some preparation and a little shopping savvy, you can keep your kitchen stocked with healthy, nourishing foods without spending hours driving from market to market or searching for arcane ingredients.
Plan Before You Go
A little preparation will dramatically shorten your shopping time while expanding your wallet and health. These 8 strategies can help:
1. Keep a journal.
For just one week, keep a journal of how much time and money you spend on grocery shopping. Include time you spend visiting coffee shops, restaurants, fast food joints, and ordering take-out. Write about how you spend your days: Do you waste time reading tabloids, watching TV, surfing the Internet, playing video games, or doing too many errands because you don’t plan your time well? Once you’ve thought about your answers to these questions, choose a few things to change that can give you some time back. Maybe you give up watching just a half hour of some inane reality TV show a day. That alone gives you an extra 7.6 days a year!
2. Make a shopping list.
Have a shopping list every time you go to the supermarket and stick to it. You will save your money and your life.
3. Make shopping a weekly ritual.
Choose a specific day and time when you’ll shop each week so it becomes an ingrained ritual.
4. Take stock of what you have.
Clean out any old perishable foods from your refrigerator and determine if you can substitute something you already have for something on the shopping list. Decide which items you’d like to make a double batch of to freeze for future use. Items that are great for freezing include soups and stews, burgers, meat loaf, rice dishes, and sauces.
5. Repurpose your existing stock.
If you have leftovers that cannot be successfully frozen, look ahead and plan where in your week you will use them. Make sure you have plenty of storage containers. Pyrex and glass work best to preserve flavors. Take an extra few minutes to arrange your cupboards and refrigerator to reflect the order in which items will be used. It is helpful to have containers for all refrigerated items that go with a particular meal to be stored together and labeled.
6. Research local favorites.
Search out cheaper sources of fresh, whole foods in your neighborhood. My top choices are stores like Trader Joe’s and shopping clubs like Costco or Sam’s Club, where you can buy vegetables, olive oil, fruits, nuts, canned beans, sardines, and salmon at much lower prices than regular supermarkets or other retail chains.
Co-ops are community-based organizations that support local farmers and businesses and allow you to order foods and products in bulk at just slightly over the wholesale price. This takes a bit of advance planning but will save you money and time in the end.
7. Consider home delivery.
Buy direct and cut out the middleman. One of my favorite places to get wild-caught seafood and lots more is Vital Choice. Just about everything else, from spices to nut butters, you will find at very reasonable prices at Thrive Market (plus receive 15% off the first order and a 2-month free trial).
8. Plan a weekly menu.
Note any prep to be done for the following days. Look over the week’s menu and see what items you can make ahead of time. Examples include roasting nuts and seeds; making a sauce, chutney, or pesto; or toasting grains. Plan which meals you can cook the night before or make in a slow cooker, such as soups, stews, or grains. Click here to find fabulous, easy-to-make recipes your whole family will love.
3 Steps to Simplified Grocery Shopping
Now that you’ve sufficiently planned ahead, this is where the fun begins. Perhaps it’s been a while since you explored the produce section of your grocery store or visited a fresh farmer’s market. Maybe you’re unfamiliar with the bounty of fresh vegetables that you can use as the basis for many meals that are the foundation of this program. The truth is that the key to success is a well-stocked kitchen, which allows you to whip up a meal on even the busiest of days. Here are some of the things you should always have on hand.
Step 1: Load Up on Produce
Non-starchy veggies are freebies—eat as many as you like! I recommend limiting fruits because too many can increase your insulin levels.
When possible, choose organic, seasonal, and local produce. In the winter months or when your favorite produce is out of season, you can find organic versions in the freezer section.
When you can, avoid the most pesticide contaminated fruits and vegetables by consulting the Environmental Working Group’s “Dirty Dozen” list and instead choose from the “Clean Fifteen” list featuring the least contaminated options. Just make sure you’re buying unseasoned or unsweetened varieties. Also check out your local farmers market or community supported agriculture (CSA).
- Bean sprouts
- Beet greens
- Bell peppers (red, yellow, green)
- Brussels sprouts
- Collard greens
- Dandelion greens
- Gingerroot Green beans
- Hearts of palm
- Jalapeno peppers
- Mustard greens
- Pomegranate seeds
- Snap beans
- Snow peas
- Summer squash
- Swiss chard
- Turnip greens
Step 2: Load Up on Staples
You’ll want to have a range of pantry ingredients, including seasonings and spices, on hand. Many of my favorite recipes contain these ingredients, so now is a good time to clean out your pantry and restock it with healing staples that will be the foundational ingredients to most of your meals. Buy organic when you can.
The good thing is that because you only use a little of some of these, they tend to last a long time so you get a lot of value from them. Here is a list of some of the things you’ll rely on to put together delicious and wholesome meals.
- Extra-virgin olive oil
- Extra-virgin coconut butter (often called coconut oil; at room temperature it is solid, but at warm temperatures it may be liquid)
- Other healthy oils, such as walnut, sesame, flax, or avocado
- Nut butters (raw, if possible), such as almond, cashew, macadamia, or walnut
- Nuts, such as walnuts, almonds, pecans, and macadamia
- Seeds, like hemp, chia, flax, pumpkin, and sesame
- Tahini (sesame seed paste)
- Canned full-fat coconut milk, unsweetened
- Unsweetened hemp or almond milk
- Canned or jarred Kalamata olives
- Almond meal
- Apple cider vinegar
- Balsamic vinegar
- Reduced-sodium, gluten-free tamari
- Reduced-sodium broth (vegetable or chicken)
- Dijon mustard
- Sea salt
- Freshly ground black pepper
- Seasonings and spices, such as turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley
Step 3: Hit the Periphery for Fresh Foods
Look around your market the next time you are there – you will notice that the whole, fresh foods are stocked on the outside aisles, not in the inside shelves. Stick to these aisles for the main ingredients of your meals. Remember – when selecting beef or meat, choose grass-fed, hormone-free, or organic, when possible. The USDA mandates that all poultry is raised without hormones, so look for the terms “antibiotic free” or “organic” when buying poultry. Check out the Environmental Working Group’s “Meat Eater’s Guide” to choose meat that’s good for you and good for the planet. Get in the habit of keeping your fridge and freezer stocked with these items:
- Boneless, skinless chicken and turkey breasts
- Ground chicken and turkey
- Lean cuts of beef, lamb, and bison (buffalo) meat
- Omega-3 enriched eggs
- Whole forms of non-GMO soy food, like tofu, tempeh, and gluten-free miso (organic, when possible)
- Wild or sustainably farmed, low-mercury seafood like sardines, salmon, herring, flounder, clams, crab, oyster, perch, pollock, shrimp, sole, squid, trout, whitefish etc. Avoid those fish that are high in mercury such as tuna, swordfish, and Chilean sea bass. Refer to the National Resources Defense Council website and download their wallet guide to choosing the fish lowest in mercury.
With these preparation strategies and my 3-step shopping plan, you can radically simplify grocery visits to 20 minutes a week or less while keeping your kitchen stocked with real, fresh, whole foods.
Editors note: Click here to Find a Local Farmer
FREE BOOK DOWNLOAD (Limited Offer)
Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works...
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature works.
Click the button below only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
Because when you click here to watch Liz’ life-changing presentation, you’ll learn
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can
Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Natural Diabetes Treatment Works Better Than Prescription Drugs *PROOF*
By Richard Neal
Tags: HEALING | REMEDIES | PREVENTION
According the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
Total: 29.1 million people or 9.3% of the population have diabetes.
Diagnosed: 21.0 million people.
Undiagnosed: 8.1 million people (27.8% of people with diabetes are undiagnosed).
Source: CDC Website
Drugs Treat Symptoms, Not Disease
Pharmaceutical companies have been trying to shut these doctors down simply for revealing the truth about diabetes.
Scientific studies have proven that type 2 diabetes can be reversed naturally - but this information has been hidden and suppressed for decades.
Diabetics can normalize blood sugar, and be taken off all medication and insulin injections completely naturally.
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes in a shocking new online presentation.
In 3 Weeks, 71% Type 2 Diabetics Were Taken off ALL Medication
96% of patients were able to stop all insulin injections and 81% achieved complete relief of painful neuropathy.
Groundbreaking research published by the University of Kentucky, University of California and Newscastle University prove that type 2 diabetes CAN be reversed.
Blood sugar normalizes... neuropathy pain goes away...
Doctors at the International Council for Truth in Medicine have perfected these techniques and helped tens of thousands of their patients end the need for medication and insulin injections 100% naturally.
You don't have to suffer anymore, Learn the truth about your diabetes and stop this disease dead in its tracks right now.
Groundbreaking New Research
Doctors at the International Council for Truth in Medicine are revealing the truth about diabetes that has been suppressed for over 21 years.
Last year they helped over 17,542 type 2 diabetics end the need for prescription drugs, insulin injections and blood sugar monitoring.
This year they're on track to help over 30,000.
In just a few weeks, 96% of their patients are able to stop ALL diabetes medication and insulin injections.
No more neuropathy pain, pricking your finger, or the need for expensive medication.
Learn about this groundbreaking new research here:
#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Tags: HEALING | PREVENTION
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
==> Click here to discover which “hidden survival muscle” will help you boost your energy levels, immune system, sexual function, strength and athletic performance permanently!
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