1 2 MIHG2 Categories Shopping Tips & Ideas Sheet Wondering what to look for when you go to the market? Here are some helpful tips Fruits and Vegetables Whole Grains, Brown Rice, Pasta Legumes, Seeds, Beans, Nuts Oils, Fats, Spices, Condiments Poultry, Fish How long will it take you to become the CEO of your body? "Nature itself is the best physician." - Hippocrates Our goal is NOT weight loss, although if each American walk though life with this is new, we think that may happen. Our brighter eyes, younger looking skin, goal is to educate more Americans by more energy, and overall healthiness opening eyes to how we treat our bodies, from the inside, out! Why not become our minds, and our spirit, so that every the CEO of your body TODAY? one of us can live life to its fullest. Our goal is to make ourselves AWARE of the types of choices we make each moment, each day, and how they effect us throughout our lives. Our goal is to help more on 2
Quinoa: A protein powerhouse, is easy to cook and has a higher protein content than any other grain, and more than the protein-rich egg (6 grams); and it has more calcium than milk! Quinoa, which contains all 8 of the essential amino acids, is a complete protein so it s great for tissue repair, digestion and other critical body functions. Read the Labels: Look at the Ingredients With so many choices in the US supermarkets, and so many people telling us what s good for us and what isn t, it can be really confusing, right? It s as if we walk through life numb to what we are putting into our bodies. We rarely stop to think about what it may be doing to harm us in the long run not to mention the epidemic of overweight and obese people in our country. We balk at the marketing of the cigarette industry, but why not the processed food industry? What ARE those ingredients we can t even pronounce? Why are those ingredients in food made in the US, but not in the food in most European countries? Did you know that while the exact same brand of orange soda in the US has more than 50 ingredients the European version of the same brand has only 3 ingredients! So many of us are conditioned to look at calories or fat content. During these 30 days, we are going to ask you to instead, LOOK AT THE INGREDIENTS. Rule of thumb: if it has more than 5 ingredients, stop and reconsider what you are buying! Replace the Wheat! Did you know that today s wheat plant looks nothing like the wheat plant of yesteryear? Consider that the difference between a man and a woman is 1 chromosome. Now consider that the difference between the wheat our ancestors ate, and the wheat grown in the US today is 34 chromosomes. Our ancestors weren t fat, nor did they lack the energy to do daily manual labor. In the next 30 days we will make an effort to replace the gluten from wheat and observe the changes. 2
Lets Go to the Market Open Your Eyes to New Pleasures The Miracle of Fruits and Vegetables Check out the ORGANIC produce section at your local Supermarket. If you don t know, don t be afraid to ask! Do you know where your local Farmer s Markets are and when they are held? Google Farmer s Markets in your area to find great ORGANIC choices. Begin to educate yourself on the wondrous disease-fighting nutrients you will be feeding your body! Make it a goal to try new ones every week! Quench Your Thirst I saw this quote the other day: Drink water like it s your job! Always carry an H2O bottle with you. MAKE IT FILTERED WATER AND NOT TAP! The chemicals and even pharmaceuticals that make it into our water system can be harmful to our bodies. You can find inexpensive water filtering pitchers on Amazon or at Target! Make it a goal to eliminate soda, store-bought juice, and coffee. (continued) 3
The following is a list of recommendations for your grocery shopping. Don t forget to choose organic. A helpful tip: stay on the outermost aisles of your grocery store. Most of the middle aisles are stocked with over-processed food! Fresh Produce (Organic) Berries: blueberries, strawberries, blackberries, raspberries Citrus: ruby or regular grapefruit, oranges, lemons, limes Apples, Pears Cherries, Peaches, Plums Melons: Cantaloupe, Honeydew, Watermelon Bananas Greens: Kale, Arugula, Spinach, Romaine, Chard, Turnip Greens, Mustard Greens Carrots, Turnips Asparagus Avocado Sweet Potatoes* Celery, Celery Root Cauliflower, Broccoli, Brussels Sprouts Green Beans Squash, Eggplant (If you find other fruits and veggies that you would like to try, GO FOR IT! Just avoid white potatoes) Whole Grains, Rice, Pasta Brown Rice Quinoa Organic Whole or Steel Cut Oats Gluten-Free Pasta Quinoa Pasta Brown Rice Pasta Buckwheat Noodles Legumes, Beans, Nuts, Seeds Edamame, Chickpeas, Lentils Tofu Raw or Roasted Almonds (no salt) Hazelnuts, Walnuts, Brazil Nuts, Pistachios (no salt) Raw or Roasted Pumpkin Seeds, Sunflower Seeds (no salt) Hummus Oils, Dressings, Condiments, Spices Cold-Pressed Olive Oil Coconut Oil Flaxseed Oil Vegan Mayo Ginger, Garlic, Turmeric, Cayenne Chia Seeds, Hemp Seeds, Flax Seeds Easy, Tasty Snack* Black Peppercorns Organic Agave Nectar Cinnamon*, Nutmeg Bragg s Liquid Aminos Chili Pepper, Cayenne, Curry, Red Chili Flakes Balsamic Vinegar Apple Cider Vinegar Stevia Wash a sweet potato, poke holes with a fork, and throw it in the oven at 425 to bake. Open it up, squeeze in some organic agave nectar or raw honey, sprinkle cinnamon, mash, close it up and go! Raw Honey Mustard (read the label) (continued) DELICIOUS AND HEALTHY with lots of Vitamin A great for your skin! 4
Follow us at Fresh or Dried Herbs (Rosemary, Thyme, Sage, Oregano ) Sea Salt or Himalayan Sea Salt (no table salt) Raw shredded coconut (Whole Foods carries) Fish and Poultry No Red Meat Only Certified Organic Chicken and Turkey (white meat; if you are not sure, ask) Wild Salmon, Tuna, Cod (Never farmed; if you are not sure, ask) Eggs (buy organic) Dairy Almond Milk (unsweetened) Coconut Milk (unsweetened) Something sweet? Try Coconut Milk Frozen Dessert (So Delicious with no sugar added and Julie s brands are great) A Sweet Suggestion Buy a large bag or container of Vegan (non-gmo, Gluten-Free, Soy Free Protein Powder). There are so many great ways to turn Vanilla Protein Powder blended with Almond Milk and fresh, organic fruits or greens into a great start to the day, or a sweet treat! Check for recipes at http://mihg2.com/clean-eating-recipes/ 5
MIHG2 Remember these important guidelines for your 30 days: 1) Drink a minimum of 8 x 8 ounce glasses of filtered water per day. (drink more if you are active!) 2) Set individual goals for eating and fitness this is not a competition with anyone other than YOU! 3) You are what you eat! Only you can make the choice of how you feed your body, your skin, your organs, your cells! Be the best CEO of your body that you can be! Read labels: if it has more than 5 ingredients, think twice! 4) Eliminate processed foods, gluten and refined sugar; and animal proteins with hormones and additives; no caffeine or alcohol 5) Support each other. Ask for support. Contribute support. Easy Recipe: Superfood Salad with Lemon Vinaigrette Superfood Salad with Lemon Vinaigrette combines ultra-healthy and flavorful ingredients like quinoa, pomegranate, citrus, avocado and beans, in a light-yet-filling meal, that s bursting with satisfying flavors and textures. Eat by itself, or topped with shrimp or chicken. Ingredients: 1/2 cup dry quinoa 1/3 cup red onion chopped drained 1 avocado chopped 1 orange, peeled and segments chopped Salt and Pepper For the Lemon Vinaigrette: 2 lemons, juiced (need ¼ cup juice) Dash of sweetner (agave or stevia) 6 Tablespoons extra virgin olive oil 1 cup black beans, rinsed 1 cup pomegranate arils (about 1 pomegranate worth) 1 cup chopped celery 1/3 cup cilantro, chopped 2 garlic cloves, finely minced Salt & Pepper Instructions: Cook quinoa according to package directions. Set aside to cool. For the Lemon Vinaigrette combine all ingredients in a jar with a tight fitting lid, and shake to combine. Or,add all ingredients except olive oil in a small bowl and whisk in olive oil. Combine cooled quinoa with all other ingredients. Pour Lemon Vinaigrette over the salad and stir to combine. Serve cold or at room temperature. More recipes can be found here: http://mihg2.com/clean-eating-recipes/