Healthy Choices to make when grocery shopping

Use this blood-pressure-friendly grocery list to make shopping a breeze. The list is based on the principles of the DASH diet (Dietary Approaches to Stop Hypertension), a proven hypertension-controlling approach to food that emphasizes fruits, veggies, and whole grains but also incorporates nuts, seeds, healthy fats, low-fat dairy, and lean protein sources.

Healthy Choices to make when grocery shopping
Whole Grains

Opt for products that are 100% whole wheat or whole grain, contain at least 3 grams of fiber per serving, and are "low sodium."
whole-wheat, rye, or multigrain bread and crackers
unprocessed or lightly processed oatmeal, such as steel-cut oats
brown rice
whole-wheat pasta
air-popped popcorn
whole-grain breakfast cereal
Vegetables

Choose fresh or frozen when you can; opt for canned only if it's "low sodium."

asparagus
broccoli
carrots
green beans
kale
onions artichokes
brussels sprouts
cauliflower
peas
leeks
potatoes bell peppers
cabbage
collards
pumpkin
mushrooms
spinach sprouts
squash

Fruit

Choose fresh or frozen when you can; make dried or canned your second choice.
strawberries
apples
dates
mangoes
peaches
persimmons
blueberries
nectarines
kiwifruit pears
figs
grapes
melons
pineapples
raisins
cranberries
citrus
plums bananas
cherries
oranges
tangerines
prunes
raspberries
blackberries
tomatoes
apricots

Supplement meals with these items:
Good choices of Dairy

skim or low-fat (1%) milk
low-fat, low-sodium, natural cheeses, such as mozzarella or cheddar
nonfat or low-fat yogurt or frozen yogurt

** Organic Milk is great and free of harmful growth Hormones and pesticides laden grains fed to cows.
Lean Meats, Poultry, or Fish

low-mercury fish, such as salmon, herring, sardines, trout, and pollack
skinless cuts of white-meat chicken or turkey
lean, trimmed, unprocessed cuts of red meat (use sparingly)
Eggs **Organic eggs are more healthier and free of Growth Hormones and pesticide laden "feed" fed to chicken.
Nuts, Seeds, and Legumes

unsalted peanuts, walnuts, almonds, hazelnuts
nut butters (peanut butter, almond butter)
sesame seeds, pumpkin seeds, flaxseed
lentils
garbanzos
black beans
Fats and Oils

vegetable oils, such as olive, canola, or safflower oil
trans-fat-free margarine
fat-free cooking sprays
Use these flavors to add interest:
Seasonings

fresh herbs, such as rosemary, basil, mint, dill, and chives
salt-free spices, such as lemon pepper, dried onion, and garlic powder
malt, cider, or red wine vinegar
lemon, lime, or orange juice or zest

NEW BEGINNINGS.........A NEW YOU!

As we have come upon a brand New Month we can also embark on a brand new path to Good Health!! I'm pretty sure that many of you may already be familiar with many of the suggestions and health Tips given each week, and that's great!! However "knowing what to do" and actually "doing the things" we know to do is where the challenge lies. This is where us coming and meeting together each week will help you to accomplish the results you desire much easier than going at it alone. We must have an actual "plan of action" and then commit to carrying out this Plan consistently day in and day out.

Also it is very important to pay attention how we communicate not only to others but to ourselves as well. Meaning certain words that we may use daily can limit or altogether stop up from doing the things that we know we should be doing! Words like "Feel", most times we use this word as in "I don't Feel like exercising today, I'll do it tomorrow", or I don't feel like cooking anything, I'll just grab a quick bite (sometimes the other choice would be Fast food). So one of the first things we want to do is to "kick" words like "Feel" to to curb!! Even Kick the "T" off of the word "can't" and make it become a "Can". The communication we have with others and to ourselves can either limit, restrict us, or Empower us.

I would like to begin our Journey by sharing with you that There are three Basic Keys to remember when choosing Foods for Healthy Eating. When following these Important keys we can Fuel our Body Appropriately, having the mental clarity to make wise choices, and the physical energy to support our daily activities. The 3 Keys to Good health are.........

VARIETY- The More different types of Healthy foods we choose to eat, the More Different types of nutrition we will consume.

WHOLESOMENESS - Choose either Whole or barely Process Foods as much as you can.

MODERATION- Health experts agree that Moderation is a main Key to leading a healthy lifestyle.

Please keep these 3 Keys to Good Health in mind because we will get deeper into these keys in our very next News Letter.

I know that this News Letter is kind of short, I just wanted to send a Welcome "Shout Out" to say Let's get things rolling on the paths to Good Health! So until our next Meeting please remember.......

“You can't exercise by sight because your sight will make you quit. You need to exercise by faith.” ~Billy Blanks

Have a awesome week ahead!

To your Good Health....