BETTER FOOD CHOICES
compiled by Portia Tresselt

This is only a guide to help you understand and be aware of the choices you are now making and to assist you in making Better Food choices.

I personally have chosen to follow a raw and living food lifestyle. Some days I am 100%, others 85% raw. When I have a craving for something, I allow myself to eat it. The next day I know why I have chosen NOT to eat that on a regular basis. I recommend buying organic produce whenever possible and always choose organic with animal products. 

Be aware of the healthier choices available to you both at your local grocery store and health food stores. Let your grocery store manager know you would like to see some healthier choices in the store. You can make a difference. Most products have a consumer services address and telephone number you can call with questions.

A healthy lifestyle is an on-going process, and any change for the better is a good change. A key to sticking with a healthy regime is to plan in advance . Plan your meals for the week in writing and cut and chop fruits, veggies and other healthy snacks in advance so when you are hungry, you have something healthy to reach for. Taking dried fruits, nuts and crackers in the car is also helpful.

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Here is some information that will help you make a more informed decision.

Grains and cereals -
Always choose whole wheat and whole grain breads and cereals. Great choices would be breads that have sprouted wheat and grains (must be eaten fairly quickly or kept in freezer).Breads are also available without dairy and wheat. Many healthy choices are now available at your local grocer. Avoid softeners, artificial flavors, colors and hydrogenated oils.

Fruits and vegetables -
You should eat 7-9 fruits and vegetables a day. Studies show that the amount of servings you eat each day is directly related to your risk of disease. Produce should be fresh, raw and vine-ripened, organic when you can. There are sprays you can buy to rinse the wax, pesticides, soil and other chemicals off. Sprouting is excellent. If you cannot or will not eat 5-9 servings of fresh, raw, vine-ripened fruits and vegetables every day, Juice Plus+ is the next best choice.

Dairy and soy products -
You should always buy organic milk. You do not want to consume milk from a cow that has been injected with hormones. Milk may be getting a bad wrap. Non fat milk also has "non-nutrition." Fat from milk is not a healthy fat, so avoid whole milk and buy low fat. If you feel you are lactose intolerant, healthy alternatives includes goat, soy, rice and nut milks. Soymilks provide a vegetable protein and nut milks provide protein as well as healthy oils for your body. Yoghurt is a good source of dairy having live culture and friendly bacteria for the intestines. Many sensitive to milk can eat yoghurt.

Meats and fish -
Your butcher should have free range meats without any growth hormones and preservatives added to keep fresh. The fats from red meats are "bad" fats; they are the fats that build plaque in your arteries, so limit your consumption of red meat. Chicken and turkey are better choices, fish is even better because it has the "good' essential fats. Salmon is a good choice. Eggs are a great source of balanced protein. Looking for iron? Dark leafy greens are a bio-available source of iron.

Plant proteins -
These are excellent sources of proteins that include nuts, soy and soy products; and legumes including beans, peas and lentils. A great easy meal is to use a crock-pot. Combine lentils, potato, and sweet potato. Bring to boil, simmer for 1 hour then add carrots, celery, leek and other veggies 5 minutes before you serve soup so veggies are not overcooked. (Juice Plus Complete is a a whole food based soy protein smoothie mix-excellent meal replacement for weight loss, childrens breakfast drink and for athletes who need an extra boost.

Fats and oils -
Flaxseed oil is a very popular now because they contain the omega-3 fatty acids our bodies need. You should buy them whole and grind them yourself as you need it as the oil can go rancid quickly. Coffee grinder works well. Olive and fish oils are ones that you may be most familiar with and are good choices. It is recommended that we consume 1000 mg of fish oils daily. Cottonseed oil should be avoided if possible as it is a low quality oil. Other good sources of fats are avocados, wild salmon, tuna, mackerel, raw nuts and nut butters, coconut butter and seeds.

Condiments -
Although butter is not the healthiest fat, used in moderation, it is better than margarine and other spreads containing hydrogenated or trans fatty acids and oils. There are some healthier alternatives to margarine. Look for "no trans-fatty oils," or choose a low-fat, low sodium butter. Ketchup with whole food ingredients is available. Tomatoe sauces are also very healthy as cooked tomatoes will release enzymes and nutrients.

Jams & jellies -
100% fruit spreads are readily available from various companies found in your grocery store. They are delicious with their natural sugars.

Mayonnaise -
Soy or canola mayonnaise is available. Make sure you are getting a low in fat mayonnaise if it is dairy based.

Nut butters -
Roasted nut butters are good but raw butters are best. Almond, cashew, walnut, and sesame are good choices. They are all high in fats but they are the "good" fats. Peanut butter should always be purchased using roasted nuts. Raw peanuts can be toxic.

Desserts -
Making your own ensures you are getting the best quality because you know what is going into the recipe. Ideas include making your own 100% fruit blocks from a fresh fruit smoothie mix or a diluted juice concentrate. Make a healthy yoghurt treat layering it with muesli and fruit. A beautiful fruit salad using many colors always looks appetizing. Using dates in recipes adds flavor and sweetness. For more recipes, join me at my living food workshops.

Misc -
Try using carob instead of chocolate or buy real cocoa. Look for whole over processed or broken down products, natural and unadulterated over artificial and synthetic. 100% is better than "natural." Fresh, raw and vine-ripened produce is the best.

Water -
A lack of water in your system can cause headaches, fatigue, dizziness and constipation. You should drink a minimum of ½ your body weight in ounces - at least 2 ltrs a day. Try diluting the drinks you consume with water and add a squeeze of lemon to your water pitcher which adds flavor and helps clean the system and especially good to cleanse the liver.

Sugar -
Contains no vitamins, no minerals, no enzymes, no amino acids, no fiber and no nutritive value. Consumed in excess, sugar can lead to health problems as obesity and adult onset diabetes among others. Sugar may be listed several times on a single label. Anything ending with -OSE is a sugar. When looking at the sugar content on a label, know that 4g = 1 tsp (sodas- apx 40gm = 10 tsp in one can of soda). There are many products with evaporated cane sugar. This at least has some vitamins and minerals as it is less processed. Agave syrup, fructose, stevia, and Xylitol is a healthy alternative and can be substituted in recipes. Molasses, honey and barley malt are just a few good choices for sweeteners. See "sugar substitutions" below.

Sugar Substitutions
This will help you substitute ingredients with healthier choices so you won't have to give up your favorite recipes.
Amount below indicates the equivalent to 1 cup of white sugar

Salt -
Table salt should be avoided. It has aluminum sulfate that is toxic to the body. Most of us consume too much salt in the foods we eat. A healthy alternative is kosher salt or sea salt that is full of minerals and vitamins that we lack.

Artificial coloring and flavoring -
Consumed regularly is an absolute toxic load to your body, causing allergic responses, hyperactivity and other neurological disorders. Why do we need colored ketchup, butter, sports drinks etc.? They are "excitotoxins" that excite your cell to death.

Partially hydrogenated, aspartame and MSG -
Just say NO!

• Educate yourself in proper nutrition. Learn what you need to know and take steps toward healthier, cleaner sources of food for your family's well being.
• Early nutrition affects later metabolism in kids and reduces chronic disease later in life. It is never too late to start a healthier lifestyle.
• Moderate exercise, plenty of water, 5-9 servings of fresh, raw, vine-ripened fruits and vegetables and a peaceful mind will do wonders to your quality of life.
• Reduce consumption of packaged and processed foods, eliminating as much as possible all toxins like MSG, aspartame and artificial coloring, flavoring and preservatives; and hydrogenated oils. Start adding legumes (peas, lentils and beans) and whole grains to your diet.
• If you have trouble getting started, Juice Plus fruit and vegetable capsules will help as well as our Juice Plus meal replacement drink - a soy based protein powder.
• I am happy to help you in this educational process, so contact me with questions and I will get you an answer. Thank you again for allowing me to share and for your concerns in helping your family stay healthy. Together we CAN make a difference by educating ourselves, taking care of ourselves, and furthermore, be able to bring up a healthier new generation.

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please email me. a request with your name,
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