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Eat Around the Edges!When you go into the grocery store, do you get confused about healthy choices? Did you think you were eating healthy only to find out that you're not? Are you unclear about what constitutes a "balanced diet"? Can you identify a "fresh, whole food"? If not, you are not alone! With so much information available, it is almost overwhelming trying to sort it out and make sense. I'm going to bring it back to basics in order to make shopping for healthy foods simple, flavorful and fun! When you enter the average grocery store, notice how similar the lay-out is to every grocery store you have shopped before. Usually the traffic flow leads directly to the fresh produce aisles along the outer edges of the store. The rear of the store often houses the meat section and dairy cases with the frozen foods along the other outer edge of the store. There is a reason for this strategy. "Fresh, whole" and "fresh frozen" foods (as opposed to processed and packaged foods) need electrical outlets to run the coolers, freezers and cases that keep these foods from spoiling quickly. The electrical access is usually located along the walls. These fresh foods are also replaced frequently and vendors need quick and easy access to move meats, eggs, dairy, fruits and vegetables in and out in bulk volume. Fresh, baked goods and canned foods are often located somewhere near the produce section in a second level of aisles and shelves. These items also turn-over frequently since they are common staples and often baked daily. They need to be conveniently located as well but they don't need as extensive cooling. The third tier, deep in the interior of the store, contain the processed and packaged foods. These items have been stripped of vital nutrients that create "freshness" in the intact whole food and therefore can remain on the shelf for months without spoilage. Large volumes can be stored without the need for constant sorting and tossing of wilted foods. With this knowledge, you can become a power shopper for healthy foods. First, consider the outer regions of the supermarket the "green zone". Green is for "go"! Go to these areas first for the vast majority of your food choices. Fresh, whole foods don't need labels and generally are good for you. With some basic knowledge, you can easily make healthy choices here. Choose fruits and vegetables that can be steamed, baked and sauted with seasonings (and without heavy fats or sugar) for the basis of your meals. Then add lean meats, poultry, fish or low fat dairy choices for a healthy protein. For out of season fruits and vegetables, look for fresh frozen foods that have no added sugar or fats. Just be sure to check that ingredient list! It's that simple. Use the second tier of foods with caution - just like a yellow light at a traffic stop. Whole grains, beans, breads, pastas and many canned goods need to be scrutinized for fiber content, processing as well as sugar and fat content. Use these foods wisely and in lesser amounts than the fresh whole foods in the green zone. Finally, consider the inner aisles as the red zone. Red is for danger! Stop, look and proceed with extreme care. Scrutinize the labels carefully, especially the ingredients list as labels can be very misleading. Learn which brands are healthy and stick to those brands. Don't buy the hype on the box. Read the label and ingredients lists, then re-read them again! Make these items for special occasions or the rare treat but not a part of your weekly shopping list. With this strategy, you can fill your cart with healthy choices in record time. You can eliminate whole sections of the store without missing a beat. Best of all, you'll have the ingredients for wholesome, nutritious meals easily at hand! Dr. Pamela Avery, the Natural MD, is a board-certified physician and specialist of over 30 years in the management of pain through natural methods. She offers free articles, weekly newsletters and online classes in nutragenetics, nutrition, supplements, stress reduction, exercise and restorative sleep. She has developed an innovative lifestyle system for chronic pain entitled "Live Pain Free! 6 Steps to a Pain Free Life" It can be accessed at http://www.drpamavery.com . Her free special report, "The Truth about Supplements", as well as her E-zine, "Natural Solutions", can be accessed at http://www.the-natural-md.com
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