Shopping SmartHow to look, what to buy and

what to avoid

Becoming a Good Shopper

• Plan to take the time you need in the store.

• Schedule shopping – don’t leave it to chance.

• Come prepared – have a l ist and use it!

• Quality should always be the #1 priority.

XKnow the Battlefield

Label Reading Do’s• Look for minimal ingredients. (the less the

better)

• Look for natural ingredients. (if you can’t pronounce it, it ’s probably not good for you)

• Try to buy more foods without any labels at all. (i.e. fruits and veggies)

• Check every label on every single thing you buy.

• Put items right back on the shelf that are man-made. (if i t doesn’t come from the ground, grown in a tree)

Label Reading Dont’s• Worry too much about fat grams, carb grams,

and calories. • Don’t buy items with the following ingredients

on the label: – Monosodium Glutamate (also known as MSG,

Hydrolyzed anything, Autolyzed anything) – Artif icial Sweeteners (sucralose/Splenda,

aspartame/Nutrasweet, Equal, etc) – Hydrogenated or partial ly hydrogenated anything– Refined f lour, additives, colorings, preservatives,

chemical names, etc.

Beware of Questionable Marketing

• Natural• Organic• Made with…• Trans fat free• Fat free or low fat• Enriched• Natural f lavors• Endorsements

Looks can be deceiving

Endorsements

Participation fees for the American Heart Association EndorsementAccording to Food Politics by Marion Nestle in 2003, fees required for the endorsement are “$7,500 per product and $4,500 for annual renewals, with a discount if more than 25 products are submitted in one year…”

Health Food?TEXTURED VEGETABLE PROTEIN (WHEAT GLUTEN, SOY PROTEIN CONCENTRATE, WATER FOR HYDRATION), EGG WHITES, CORN OIL, CONTAINS TWO PERCENT OR LESS OF SALT, SODIUM CASEINATE, SOY PROTEIN ISOLATE, SUGAR, CELLULOSE GUM, MODIFIED POTATO STARCH, CANOLA OIL, SPICES, AUTOLYZED YEAST EXTRACT, HYDROLYZED VEGETABLE PROTEIN (SOY, WHEAT, AND CORN), CARAMEL COLOR, GUAR GUM, SOY SAUCE (SOYBEANS, SALT, WHEAT), NATURAL AND ARTIFICIAL FLAVORS FROM NON-MEAT SOURCES, GUM ARABIC, ONION POWDER, MALTODEXTRIN, VITAMINS AND MINERALS (NIACINAMIDE, IRON [FERROUS SULFATE], THIAMIN MONONITRATE [VITAMIN B1], PYRIDOXINE HYDROCHLORIDE [VITAMIN B6], RIBOFLAVIN [VITAMIN B2], VITAMIN B12), DISODIUM INOSINATE, DISODIUM GUANYLATE, SUNFLOWER OIL, XANTHAN GUM, SESAME SEED OIL.

Most Toxic Ingredients

• Sodium Nitri te• Hydrogenated oils• Excitotoxins• Food Dyes• Refined Flours

• High Fructose Corn Syrup (HFCS)

• Sugar• Pesticides• Additives &

Preservatives

The Top 10 Toxic Foods

1. Salad Dressings2. Candy3. Deli/Packaged Meat4. White Bread5. Sprayed Produce

6. Margarine7. Diet Soda/Drinks8. GMO Foods9. Commercial Dairy10.Seasoned Packaged

Foods

1. Commercial Salad Dressings• High Fructose Corn Syrup and/or sugar.• Bad fats• Additives l ike MSG.• Colorings• Fat-free farce…when you take away the fat-

your body is less able to absorb the nutrients & antioxidants from the vegetables.

Popular I tal ian Dressing Example:Water, soybean and canola oil, distilled vinegar, sugar, salt, dehydrated garlic and onion and red bell pepper, maltodextrin, xantham gum, spices, autolyzed yeast extract, EDTA, natural flavor, lemon juice concentrate, caramel color, and annatto.

2. Candy• Sugar/High Fructose Corn Syrup• Bad fats• Empty calories• Addictive• Sugar free?

Snickers30 grams of sugar = 7 teaspoons

Hershey’s Dark Chocolate Bar24 grams of sugar = 5 ½ teaspoons

3. Deli/Packaged Meat• Poor quality commercial meat.• Nitrites• MSG• Additives/Colorings/Preservatives• Research in Sweden found that Swedes who ate on average three ounces of processed

meat each day had a 15 % Greater chance of developing stomach cancer than those who consumed two ounces or less.

• Results of a study by the Cancer Research Center of Hawaii and the University of Southern California reported in the Journal of the National Cancer Institute (2005;97:1458-65) of 190,000 people, ages 45 to 75, for seven years state that those who ate the most processed meat (bacon, ham, cold cuts) had a 68% Higher risk of pancreatic cancer than those who ate the least . “Most” was defined as at least 0.6 ounce processed meat, one ounce beef or 0.3 ounce pork per 1,000 calories consumed.

• Read more: http://today.msnbc.msn.com/id/16361276/#ixzz0qPNkwpXl

*What are Nitrites?• Give a red, ‘fresh’ color to packaged meats.

– Hot dogs, bacon, deli meats, sausage, pepperoni, beef jerky, frozen foods, soups, etc.

• Banned in many countries, almost banned in U.S.

• World Cancer Research Fund (WCRF) concluded in 2009 that “processed meats are too dangerous for human consumption”

• 67% increased risk of pancreatic cancer (University of Hawaii)

• DNA mutating compounds.

• Children of pregnant moms eating lots of red meat are at in increased risk of developing brain tumors.

4. White Breads• Start out with highly

sprayed grain.• Stripped of vitamins,

minerals, and FIBER.• Bleached and highly

processed.• Immediately turn to

sugar when it hits the mouth.

• Cause tremendous spikes in blood sugar and insulin.

• Usually combined with bad fats and sugar .

Popular White Bread

5. Sprayed Produce

• No disclosure on produce- you don’t know what you are getting.

• Many chemicals have not been studied for long term effects.

• Can cause neurological symptoms, allergic reactions, cancer, etc.

• Contributes to overall toxic load.

Clean 15• Onion• Avocado• Sweet

Corn• Pineapple• Mango &

Kiwi• Asparagu

s• Sweet

Peas

Dirty Dozen• Cabbage• Eggplant• Papaya• Watermelon• Broccoli• Tomato• Sweet

Potato

• Peaches• Apples• Bell

Peppers• Celery• Nectarines• Strawberrie

s

• Cherries• Kale• Lettuce• Grapes

(Imported)• Carrots• Pears

The Reason to go OrganicPesticide exposure has been l inked to:

• Nervous system disorders• Immune system suppression• Childhood Cancer• Breast Cancer• Diabetes

*A study in the Journal of Agricultural and Food Chemistry found that organically grown fruits and vegetables contain higher levels of cancer-fighting antioxidants than conventionally produced foods.

*In 2006, a study published in the journal of Environmental Health Perspectives reported that children fed diets of organic foods have 6 - 9 X less pesticides in their urine. In fact, they report that switching to organic foods can quickly have "dramatic and protective effect against exposures" to commonly used agricultural chemicals.

• Reproductive damage • Hormonal problems and asthma• Exacerbation of ADD/ADHD/Autism • Migraine Headaches• Growth and developmental delays

6. Margarine• Man made product.• Processed with high heat, bleached.• Added colorings to make it yellow.• Added f lavors to make it have taste.• Causes inflammation.• Toxifies the cells.

…manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process-and mix them with tiny metal particles-usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas in a high-pressure, high-temperature reactor. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency; the oil is yet again subjected to high temperatures when it is steam-cleaned. This removes the unpleasant odor. Margarine’s natural color is an unappetizing grey, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as health food.

-From Nourishing Traditions by Sally Fallon

How Margarine is Made

7. Diet Soda/Drinks• Contain excitotoxins which excite brain

cells harmfully.• Man made, chemically altered, unnatural

product – your body doesn’t know what to do with it .

• Make you hungrier & want to eat more food.

8. Genetically Modified Foods• Biggest GMO crops are soybeans and corn. They

appear in almost everything.• These are genetically modified to allow for major

pesticide use … but leading to other problems as well!• Man made• No warning labels

Top GMO Products in the US(Number in parentheses represents the estimated % that

is genetically modified.)

Soy (91%)Cotton (88%)Canola (88%)Corn (85%)Hawaiian papaya (more than 50%)Alfalfa, zucchini and yellow squash (small

amount)Tobacco (Quest® brand)

The American Academy of Environmental Medicine states, “Several animal studies indicate serious health risks associated with GM food,” infertility, immune problems, accelerated aging, faulty insulin regulation, and changes in major organs and the gastrointestinal system. They ask physicians to advise patients to avoid GM foods.

9. Commercial Dairy• Sickest and Weakest of the Sick and Weak.• Loaded with antibiotics, growth hormones, vaccines,

etc.• Contains considerable amounts of pus.• Processed with high heat denaturing proteins.

What to do

• Stay away from conventional dairy!• Organic at a bare minimum.• Ideal is raw organic dairy. (i f available in your area)• Other options: almond milk, coconut milk.

10. Seasoned Packaged Foods• Packages pasta/rice mixes. (things

with a “f lavor packet”)• Soups and soup mixes.• Snack chips. ( l ike f lavored torti l la

chips)• Frozen meals.

The Problem is MSG

• MSG is an excitotoxin.• Many people are highly allergic and have severe reactions• MSG Poisoning Symptoms

– Headaches/MigrainesHeadaches/Migraines– SterilitySterility– CancerCancer– Mood swingsMood swings– DepressionDepression– HyperactivityHyperactivity– AsthmaAsthma– Heart irregularitiesHeart irregularities– Endocrine disruptionsEndocrine disruptions

MSG Aliases•Hydrolyzed vegetable protein•Yeast extract•Autolyzed yeast•Sodium caseinate

The Solution

Maximized Living Nutrition: The Core PlanFat

Good fats vs. Bad fats:

Eat more healthy fats – eliminate damaged fats

Protein

Naturally raised vs. unnaturally raised animal products:

Go organic and natural for animal products

Carbohydrates

Whole carbohydrates vs. refined carbohydrates:

Eat more vegetables – eliminate refined grains and sugars

Maximized Living Nutrition: The Advanced Plan

Fat

Increase your intake of good fats

Protein

Moderate your intake of protein

Carbohydrates

Eliminate grains, sugars, and fruits

*except berries, granny smith apples, grapefruit in moderation

Top 10 Alternatives1. Salad Dressings: Make your own

2. Candy: Lick the sugar habit

3. Deli /Packaged Meat: Clean sources

4. White Bread: Whole, sprouted, stone ground

5. Sprayed Produce: (Clean 15/Dirty dozen)

6. Margarine: Butter, Olive Oil

7. Diet Soda/Drinks: Greens, Tea, Water

8. GMO Foods: most hazards reduced on core plan, be cautious of most GMO’s

9. Commercial Dairy: Organic/Raw (Beyond Organic)

10. Seasoned Packaged Foods: Organic/natural alternatives.

Quick Tips

• Keep your basics stocked - keep a list going.• Shop around the outside perimeter of the

store.• Save money by cooking at home• Get to know your store/department

managers.• Best = Fresh, Next Best = Frozen, Least Desirable = Canned.

Buy Fresh & In Season

• Buy fruits/veggies only for 2-3 days at a time.

• Find out what is in season for your area.

• Try to source products as local as possible.

• Buy Local: CSA’s, Farmer’s Markets, Co-ops, Health Food Stores

Shop Around

• Find out where the items you like are the cheapest.

• Look for staple items in bulk.– Nuts/seeds/nut butters– Xylitol/stevia– Frozen berries– Avocados

• If you don’t see what you want - ASK!

Budget Ideas

• Buy items in bulk when possible.• Reduce eating out.• Look for ways to cut shipping cost- buy local!• Split large meat orders with friends.• Grow your own…tomatoes, lettuce, berries...• Animal Products 1st, Dirty Dozen 2nd,

Everything else 3rd

• Look for deals online.

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