Tuesday, March 10, 2009


One of the first things to take a drastic change in my eating, was my grocery shopping. WHAT YOU SHOP FOR, IS WHAT YOU EAT! I know, sounds like common sense. But I don't think we realize how important this phrase is. If you buy it, you will eat it. Whether it be for your kids (fruit snacks, candy, sugared cereal), your husband (pop, burgers, chips) or yourself (ice-cream, brownies, CHOCOLATE). If you buy the treats, you will eat them.

I don't have kids, and I have no idea how hard or easy it is to raise them on healthy foods. I only know how hard it is for ME to eat healthy, I can't even imagine how hard it would be to make my kids eat some of the foods that I have to eat. But one time talking to the nutritionist she said, one of the biggest mistakes parents make is buying healthy food for themselves, but letting the kids eat junk food. I can see that, because already I'll buy foods that I like, and Brad will buy ice-cream for himself or pop, leaving it almost impossible for me to resist. So I literally had to beg him to help me be strong by eating those things without me knowing. HA! I know, sounds ridiculous, but it had to be done. So what I've done, is get a count of the TOP 10 HEALTHIEST FOODS to buy at the grocery store, help make it easier for you to know what is healthy. So here we go:

1. Berries- Berries are extremely rich in antioxidants which help protect the cells in our bodies from damage and therefore from diseases like cancer. Among other things they are also an excellent source of Vitamin C and soluble fiber. Blueberries might help reverse the short term memory loss that often comes with aging.

2. Broccoli- Broccoli (and other calciferous vegetables like cauliflower and cabbage) helps fight cancer, especially breast, colon and lung. It boosts the immune system. Broccoli also contains antioxidants and a substance called sulforaphane, which research is showing to be a powerful cancer fighter and preventer.

3. Citrus Fruits- The citrus bioflavanoids (absorbstion of Vitman C)in oranges, lemons, limes and grapefruit have anti-cancer and antioxidant properties. Many of these citrus bioflavanoids have also been shown to have anti-inflammatory and blood clot inhibiting abilities.

4. Garlic- Numerous studies have shown that regular consumption of garlic can lower our blood pressure. It also prevents the blood from being overly sticky and decreases LDL cholesterol (the "bad" one) while increasing the good HDL cholesterol.

5. Nuts- Walnuts and Almonds are an excellent source of omega-3 fatty acids, a special type of fat that is essential for our bodies, but that the body cannot produce. Omega-3 essential fatty acids protect us against heart disease.

6. Oats- Oats also help reduce cholesterol. Research shows that one bowl of oatmeal per day can reduce cholesterol by up to 23%. Oats are also considered an excellent grain for diabetics as they have less impact on blood sugar levels than some other grains.

7. Salmon- The Omega-3 fatty acids in salmon and other fatty fish may help prevent heart disease and stroke by lowering the body's rate of blood clotting.

8. Spinach- Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

9. Tomatoes- Tomatoes contain high levels of lycopene. Lycopene is a powerful antioxidant and as such helps to protect the cells in our bodies from damage. Also they make you fertile:)

10. Turkey- Turkey is one of the leanest protein foods and is low in calories, making it an excellent healthy food choice. Turkey also contains selenium which has been shown to inhibit cancer development, improve the immune system, and aid in the metabolism of our thyroid hormone.

These super foods are perfect for heart healthy, low fat cooking and most fit perfectly into a low carb lifestyle as well. There not in any kind of order, just the top 10 best foods. So there you have it! Some foods to make a habit to put in our every day meals. Make sure to spend most of your time in the Fruits, Vegetables, Dairy, Poultry and Grains/breads isles at your grocery store, you can never go wrong with those options!


Ashley said...

Meliss, I love this site. I seriously check it everyday. My mother-in-law wanted me to comment because she couldn't - she's also diabetic and loves your advice. She was impressed by how professional your site is. You have encouraged her to get healthy! Yeah for you! I have a question for you... how are peanuts? Some of us can't eat the healthier nuts... just wondering.

The Elder Clan said...

Ashley, that makes me SOO HAPPY!!! Seriously i can't stop smiling right now! But i actually asked that same thing awhile back, and she said regular peanuts are good for you, but you have to eat them sparingly, without salt. So just plain jane peanuts would be good for you too! You can usually find them in the organic section ;) Hope that helps!

Elizabeth said...

I have to say I am smiling now because my kids are pretty good eaters, and I think it is because we don't buy the other stuff (probably because we could never afford the pop, ice cream, sugary things), we could only buy the essentials. So, now my kids want their vegetables more than pasta or chicken. Kind of funny. But I do have to say that if I ever get fruit snacks, they are gone in a day because my kids know they are a special treat...lame. Another great tip my pediatrician taught me is to shop on the "outside" aisles of the grocery store. The inner aisles are the ones that carry all the processed, sugary, and unhealthy foods (for the most part), so stick to the outside where the veggies, fruits, dairy and meats are. I'm going to have to switch to turkey now instead of beef. You can buy it ground up right? What about pork, is that alright? Also, we don't like salmon, but we bought it because of the healthy reason, but do you have any good recipes for it? You really are amazing, I love this site!!

The Elder Clan said...

LIZ! Thats fantastic! i don't have a doubt in my mind that your family eats like champs! But i was actually going go to write that, but i didn't know how everyone's grocery store was designed like, but its true, you need nothing in between those isles:). They say Pork isn't the best choice, of course its good protein, but its very fatty. But i do know they are trying to make pork more lean. Liz, i have a lot of easy ways to spice up that salmon! i'll post some good ideas for ya! also, if you guys don't like Salmon, get Tilapia, it has zero of the "fishy" taste and still has Omega 3's, but its not as healthy as Salmon.

tracie said...

I'm probably getting annoying cause I comment on every post but I love your list! TAHNKYOU!!!!

Jessie said...

Ummmm Mel! I love this site. You're really doing a great job on it. I have to say I ate two egg whites this morning mixed with salsa, and oatmeal. SO DELICIOUS. Keep the good tips rollin!

the murdocks said...

I love this post! And everything about this blog. I always feel inspired to eat healthy.

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