1. Choose produce that looks healthy, is fresh and preferably organic. Buying from farmers’ markets and
   small farms is a good choice that can bring you locally grown, produce that is in season. If fresh is not
   available, choose frozen, over canned vegetables. The nutritional value of canned vegetables is lower
   (except legumes) than frozen and fresh.
   
   
2. Purchase organic dairy products milk, cheese, yogurt. Organic ensures that the milk and milk products
   you buy are from cows free of growth hormones, antibiotics, and pesticide sprayed grain. Note: whatever
   the cows eat - you get, whenever you drink/eat their milk and milk products.
   
   
3. Look for whole grains, preferably organic grains. These grains are grown without toxic pesticide sprays
   and genetic modifications - look for the letters non-GMO to identify these grain products. Select grain
   products that are as close to nature as possible. Pass up white rice and parboiled rice for raw, brown
   rice and cook it - cook extra and save for another meal. Cook unprocessed rolled oats or whole oats
   instead of instant hot cereal. Buy whole grain pastas and whole grain breads.
   
   
4. Nuts and seeds are rich sources of protein and essential fatty acids. Buy them raw, organic and store
   in the refrigerator - this prevents their oils from becoming rancid.
   
   
5. Legumes - these can be bought and soaked overnight. Toss the soaking water, fill with fresh water and
   cook until your desired doneness. Canned organic legumes are often on sale and are a convenient,
   healthful protein choice.
   
   
6. Meat, poultry, eggs - try to buy organically raised livestock - i.e., not fed hormones or given antibiotics;
   eggs are a reflection of whatever the hens were fed, which you ingest whenever you eat eggs. If
   organically fed livestock is not available to you, buy the leanest cuts of meat you can afford and
   remove all the fat, including the skin. This approach helps cut down on the amount of toxins/ hormones/
   antibiotics you take in when you eat non- organically raised meat and poultry. The toxins from the
   antibiotics, hormones etc. are in the fat.
   
   
7. Read labels - look out for (a) too much salt/sodium - more than 400mgs of sodium per serving is
   excessive - the recommended sodium intake daily is 2000mg (the average sodium intake per person in
   USA is 7500! (b) too much sugar - keep sugar under 5gm per serving - avoid white, processed/refined
   sugar - Americans consume 175 lbs of sugar per person per year (c) trans fats and high saturated fats.
   
   
8. In planning meals, create color - choose these colors for your vegetables and fruits - deep greens
   (especially deep green leafy vegetables such as kale, collards, spinach, and chard), yellow, orange, red,
   purple and blue. These are the colors of healthful eating. Do plan to have a steamed green vegetable
   and a salad with your main meal of the day.
   
   
9. Buy fish that is fresh and low in mercury - more about this next issue.
   
   

THE ABUNDANT LIFE
It is written that we have been given life and life abundant until it overflows. By taking time to choose good
health and eat well to nourish our physical bodies, we begin to feed into that promise.

In the next issue we will discuss what to eat and how to cook it.
Kathryn Boyce-Piper, R.N., C.H.H.C., A.A.D.P., is a Registered Nurse and Certified Holistic Health Counselor
with a private practice in New York City. She also conducts whole food market tours, teaches private cooking
classes and gives workshops on creating a healthful lifestyle. Contact her at e-wellness@verizon.net.