Simple Solutions

Nutrition Mission’s

5 Steps to a Healthy Being

EAT WHAT GROWS

OUT OF THE GROUND…

Eat 5 - 10 servings of fresh whole fruits and vegetables daily

to REDUCE YOUR RISK of cancer, heart disease and high blood pressure.

Add nuts, seeds, legumes and whole grains to meals and snacks, use LOTS of fresh herbs and spices, and use healthy oils such as olive, walnut, flaxseed, almond and hempseed oil.

HYDRATE

Drink at least 6-8 cups of purified water daily (preferably reverse osmosis),

this can include brewed tea, seltzer, fresh lemon/limeade

BE ACTIVE

Stretch gently morning and night

Walk daily 30-60 minutes

RELAX

Deep breathing

Spend 5-15 minutes deeply breathing in slowly for as long as you can,

hold the breath for as long as you can, exhale slowly for as long as you can...

this will reverse the stress response and bring about deep rejuvenating relaxation

Plan playtime

All work and not play make Jack a dull, stressed boy!

Sleep

Get what you need to feel rested and refreshed,

don't be afraid to catch catnaps when you can!

SMILE J

It feels good.

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Nutrition Mission’s Healthy Shopping List GO ORGANIC !!!

FRESH

FRESH

FRESH

CONDIMENTS

MISC.

FRUIT

Apples

Apricots

Bananas

Berries

Cherries

Grapefruit

Grapes

Kiwi fruit

Lemons, limes

Melons

(cantaloupe, honeydew, watermelon)

Mango

Oranges

Papaya

Peaches

Pears

Pineapple

Plums

Strawberries

Tangerines

VEGETABLES

Asparagus

Beets

Broccoli

Brussels sprouts

Carrots

Cauliflower

Celery

Corn

Cucumber

Eggplant

Garlic, Onions

Mushrooms

Peppers

(green, red, yellow)

Potatoes

(sweet & white) Romaine lettuce

Snow peas

Spinach

Squash

Tomatoes

Turnips

Watercress

HERBS

FRESH basil, oregano, rosemary, cilantro, etc.

Butter (whipped)

Cheese (lowfat, soy, Romano, Parmesan, cottage, low fat cream cheese)

Omega-3 Eggs

Honey butter

Milk, lowfat, soy, rice, almond, etc.

Tofu

Yogurt, live culture

Whole fruit jam

SPICES including turmeric, cayenne, garlic powder, cumin, etc.

Honey, local

Hot sauce

Ketchup, Mustard

Oil (extra virgin olive, canola, almond, walnut, peanut, soybean)

Salad dressing

Salt & Pepper

Soy sauce

Spices (turmeric, curry, cayenne, etc.)

Teriyaki sauce

Vinegar

(red wine, balsamic, cider, rice)

Coffee

(be sure to choose naturally decaffeinated if using decaffeinated)

Frozen berries

100% Fruit

Juice OJ, (purple/red grape, etc.)

100%

Vegetable

Juice

Seltzer, flavored

Tea, green, black, herbal

WHOLE GRAIN PRODUCTS

DRY

SNACKS

BAKING INGREDIENTS

HOUSEHOLD

Bagels

Bread & rolls

Bulgur

Cous cous

Crackers

Dry cereal

(hot and cold)

English muffins

Muffins, lowfat

Pasta, varied

Pita bread

Pizza crusts

Quinoa

Rice, brown

Rice, wild

Rolls

Tortillas

Applesauce

Dried Fruit

(raisins, cranberries, mango, pineapple, apricots, etc.)

Dried Legumes

(black beans, lentils, peas, kidney, soy, etc)

Nuts, Seeds

Olives

Peanutbutter

Nutbutters

Soybean butter

Soybeans, roast

Tomato sauce

Vegetable broth

Baked chips (potato, corn, tortilla, etc.)

Dried fruit

Dry Cereal

Frozen yogurt

Frozen nondairy dessert

Popcorn

Pretzels

Rice cakes

Sorbet

Whey protein for smoothies

Baking powder

Baking soda

Cocoa powder

Corn starch

Extracts

(vanilla, almond, peppermint, etc)

Flour, all purpose

Flour (whole grain, soy, oat, etc.)

Molasses,

(black strap)

Spices (cinnamon, cloves, nutmeg, allspice, etc.)

Sugar (unbleached)

Handiwipes

Laundry detergent

Shampoo/ Conditioner

Soap, bath

Soap, dish

Sponges

RECYCLED

Paper Towels

Toilet paper

Napkins

Nutrition Mission’s

SIMPLE TIPS FOR WEIGHT MANAGEMENT

ON A DAILY BASIS…

Drink AT LEAST 8 cups of water per day!

Start off your day with 2 cups, then drink 2 cups between each meal...

Keep plenty of FRESH fruits & vegetables on hand to have

with meals, between meals or ANYTIME!!!

Have no fewer than 3 servings of each per day

ADOPT NEW HABITS...

Eat ONLY when you are HUNGRY and eat SLOWLY,

try taking a walk or reading if you are eating out of boredom

ALWAYS set a place and sit down at the table to eat,

use SMALL serving plates and take smaller portions

If you want SECONDS, fill up on SALAD & VEGETABLES

Eat THROUGHOUT the day, don’t “save up” for a big meal…

your body can only use so much fuel at a time, extra will be stored!

EAT WELL at MEALTIME so that you don’t look for junk food

between meals and DO NOT keep junk food in the house,

make a special trip to the store when you must have it

INCREASE whole plant based foods and

DECREASE or eliminate meats and processed foods

IF DINING OUT...

Don't eat DEEP FRIED FOODS!!!

CHOOSE baked, broiled, or grilled foods without creamy sauces,

ask for sauces/dressings on the side and use sparingly

ASK for a take out container when foods arrives,

then put half away to take home for later

Read HERE about the role of HORMONES and SLEEP in maintaining a healthy weight.