J. Brittany Ray

SBHC Food Hacks 101

 

• Shopping around: Most processed foods in the store are located in aisles so try to limit the items you select from the aisles as much as possible. Stay on the outside where fresh produce and frozen fruits/vegetables are located.

  • Just like you shop at different stores for different articles of clothing you will have to shop at different stores for different types of food or condiments.

 

• Eat produce: The more fruits and vegetables especially the more green vegetables you eat, the lower the burden of inflammation. Why? They contain hundreds, perhaps thousands, of substances that suppress inflammation-rousing free radicals; some act as direct anti-inflammatory agents.

  • Dirty Dozen: these are the most heavily sprayed (insecticides/pesticides) conventional produce items in the supermarkets, try to get these organic as much as possible. (www.ewg.org/foodnews):
    Apples, Celery, Peaches, Grapes, Nectarines, Spinach, Strawberries, Sweet Bell Peppers, Cherry Tomatoes/Tomatoes, Snap Peas, Kale/Collard Greens, Potatoes, Hot peppers, Squash.

  • Clean Fifteen: these are the least sprayed conventional produce items in the supermarket: Avocados, Pineapples, Cabbage, Peas (frozen), Onions, Asparagus, Mangos, Papayas, Kiwi, Eggplant, Grapefruit, Cantaloupe, Cauliflower, Sweet Potatoes, Corn.

• Swap low-fiber sugary cereals with high-fiber, low sugar cereals: Brands that have great alternatives include Nature’s Path, Kashi, Erewhorn, Seven Sundays, KIND granola.

 

• Swap margarine and vegetable oils with healthier oils:  Grass-fed butter, extra virgin olive oil, coconut oil (heat), grape-seed oil (heat), ghee (heat), avocado oil, walnut oil.

 

• Swap refined, iodized salt with unrefined salts: Pink Himalayan sea salt, Celtic sea salt, Redmond Clay Salt all contain important trace minerals that refined counterparts do not.

 

• Swap Milk Chocolate with Dark Chocolate: Dark chocolate contains the same flavonoids as green tea that serve as antioxidants in our bodies. Always look for Fair-trade because that ensures that fair-trade certified farmers implement fair working standards, invest in their communities and use environmentally-sound farming techniques. 68% cacao content or higher.

 

• Spice up your life: Add spices to your food to provide less use of salt, more flavor profiles and to boost the amount of anti-inflammatory agents working for you. Experiment with Turmeric, Ginger, Sumac, Zaatar, Paprika, Garlic, Basil.

 

• Nuts and seeds: the only true way to absorb the minerals and nutrients from nuts and seeds is to soak and dry them. Walnuts and Brazil Nuts (do not require soaking) are my favorite. (http://blog.radiantlifecatalog.com/bid/69542/That-s-Nuts-A-Complete-Guide-to-Soaking-Nuts-and-Seeds)

 

• Limit Refined Carbs: White bread, White sugar, White Enriched Rice, White Parboiled Rice, Instant Rice, Instant Noodles, French Fries, Sugar-laden sodas, White bread crumbs, Potato chips, Chips,  Junk Food, Candy are all examples of refined carbohydrates.

  • The rise of the blood sugar that accompanies a meal or snack of highly refined carbohydrates also increases levels of inflammatory messengers called cytokines.

  • Increasing inflammation in the body increases the susceptibility of developing sickness.

  • Swap refined carbs with healthier alternatives: Brown Rice, Brown Rice Pasta, Zucchini Noodles, Quinoa, Millet, Amaranth, Wild Rice, Red Rice, Fonio, Sweet Potato Noodles, Soba Noodles.

  • Use Red Leaf Lettuce, Romaine, Butter Lettuce, or Collard Greens as wraps to replace preservative-filled long shelf-life bread. Try Ezekial Bread or a type of fermented bread such as Sourdough to allow for better digestibility.

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• Fresh Fruit: canned fruits or fruit cups contain absurd amounts of sugar and high fructose corn syrup. Keep fresh fruits on hand. Berries are great because they are excellent sources of antioxidants.

 

• Drink Water: stay hydrated with thirst quenching water. A high alkaline water such as Aquahydrate, NEO, Essentia are great choices. Fiji, Evian, Crystal Geyser are also good brands. To alkalinize your water if high alkaline is not readily available just squeeze a lemon or lime in it.

  • If you need more then water Gatorade, Powerade and other high sugary sports drinks are not cutting it. Those drinks also contain dyes that may potentially irritate the skin and gut. Try making your own homemade electrolyte drink. You can google it.