She started by explaining why eating cleaner helps prevent “free radicals” from harming your body. It’s a bit complicated – I’m a mom and a writer, not a scientist, but I’ll try to recap.
Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and ultimately damage cells. Once formed these highly reactive radicals can start a chain reaction, like dominoes. The damage cells borrow other “parts” or electrons from other cells, continuing the chain of damaged cells. Their real danger comes from the damage they can do when they react with important stuff like as DNA, or the cell membrane. Cells may function poorly or die if this occurs – cancer or certain diseases. To prevent free radical damage the body has a defense system of antioxidants. Antioxidants repair these damaged cells. Where do we find antioxidant – in our food.
Kathy strongly believes that we should consider food as preventive maintenance for cancer, obesity and diabetes. She also believes that you have to begin your life change in the commissary or grocery store. It all begins with food.
Here are nine powerful tips for eating clean while shopping at the commissary.
1. Eating clean is not expensive.
Once you make the choice to pay attention to labels and food choices, you’ll find that your cart is not nearly as full as it used to be – and that’s a good thing. It’s takes months to finally change your life over to eating clean. It doesn’t happen over night. It’s all about small steps and knowledge. I discovered a great website that helped me “begin” menu planning and shopping.
I found www.thefresh20.com. It’s a fabulous website that does all the thinking for you. For a small monthly fee- $5 a month, Fresh20 designs a weeks worth with of tested menus rich in clean foods, prepares the shopping list for you and the price per item. Every item you can find at the Commissary or local grocery store. The menus are delicious and it uses only 20 items for all five meals.
The first week I tried this I saved $120 on my grocery bill. I was shocked. Yes, I had to cook five nights a week, but it was completely laid out for me and super easy. The meals can be modified for picky eaters, but for the most part, my children licked their plate clean and so did I.
2. Shop on the outside of the aisles of the commissary. All commissaries and grocery stores are basically set up the same. The outside aisles are where the freshest food is located. Starting from produce, follow the outside aisle to fresh meat and dairy. Most of the products that are over processed and not clean are located in the heart of the store.
3. No more than five ingredients.
To avoid processed food or food that has not been altered, a great rule of thumb is buying products that have no more than five (5) ingredients. As you probably realize, that rule eliminates most of the over processed unhealthy items in the store. The truth is, if you don’t know what it means or can’t pronounce it, it usually means it’s chalked full a preservatives or chemicals. The less ingredients a product has, the less processed it is. Take a cheat sheet of preservatives with you to store so you know what you’re buying.
By the way, the rule also applies to cheese and bread. This was a major game changer for me. Cheese and store bought bread is very over processed. If you love cheese like me, Kathy Viau says buy high quality, strong tasting cheese and just use a little. Soft cheeses are usually less processed like feta or goats cheese. For bread, try a “sprout” bread like Ezekiel bread. It’s dense, full of nutrution and fiber.
