Navigating the Supermarket

With thousands of food choices out there and numerous name brands to choose from, how do we go about choosing the right foods to provide proper nutrition? Here are some smart shopping solutions for navigating the supermarket and making the most of your grocery shopping experience.

1.    First and foremost, plan ahead. Write down or at least have an idea of the meals you plan to eat for the week. Keep in mind how much time you have for cooking and food prep. If you only have one or two days to cook, prepare meal options for the entire week and/or stock up on some healthy convenience foods.

2.    Organize the list to match the layout of your favorite grocery store. It is too easy to become tempted by the thousands of processed junk food items, strategically placed to tease you as you walk down aisle after aisle. To avoid this, only go down the aisles that contain items on your grocery list. I rarely venture down the cookie or chip aisle because even the low-fat or low-sugar varieties are not on par with my goal to lean out. Those items are still loaded with artificial fillers and preservatives. I like to compare food to gasoline for a car. Food may be food and gas may be gas, but there is such thing as "bad" gas. With "bad" gas your car will still run (we hope) but it will likely kick and sputter and could ruin your car in the long run. Poor food choices can do the same to our bodies, so choose clean, unprocessedfoods.

3.   Learn to read labels. Manufacturers of food products are required to list all the ingredients of most products available to us. The first ingredient listed will usually be the largest amount of any of the other ingredients. The second item will be the second most abundant, and the last item will be the least amount of all the ingredients in that particular product. Try to avoid products that contain the following items when listed in the first few of the ingredients list. Large amounts of any of these ingredients will certainly stall any progress to maintain a healthy and fit lifestyle. I personally try and avoid all products with any of these ingredients, with the exception of sodium, which if you train intensely, is necessary to replenish and can even help you grow.

        High fructose corn syrup

        Lard Shortening (any kind)

        Oil (any kind)

        Sugar

        Artificial ingredients (coloring, flavoring, etc.)

        Sodium (salt)

        Preservatives

        Butter

        Cheese

        Any ingredient that is partially hydrogenated

        Any other high fat or high sugar ingredients.

4.         Know what to shop for in each section of your supermarket.

a.     Produce – Since produce does not last very long, buy only the amount you will eat for a few days. Raw vegetables, such as broccoli and cauliflower are great snacks when boredom sets in and your feel like noshing. Also, freeze fruits like blueberries for when you need a quick little snack fix. However, try not to munch on fruits all day. Many are loaded with natural sugars and we want to control our glucose levels so that we do not experience spikes in blood sugar that lead to overeating and a sluggish metabolism. A small apple in the early afternoon can be a great pick me up, full of fiber, that will not derail your efforts.

b.     Meat, Fish, Poultry & Eggs - Stock up on sources of high quality protein. Choose the leanest cuts of red meat possible, such as top sirloin and top round. Boneless, skinless chicken and turkey breasts are excellent options. White meat fish, such as halibut and tilapia are certainly low calorie but high in protein. Also, do not forget the eggs. Avoid eating too many yolks, because they contain high fat and cholesterol. Instead, separate the yolk from the egg white, discarding the yolk, or use a fat free egg substitute. Eggs are one of the cheapest choices for a high quality protein.

c.      Milk, Cheese & Yogurt – It is certainly important to take in calcium each day; however, too many dairy products can really hinder body fat reduction. Many of today’s dairy products are so laden with hormones and antibiotics that they are no longer the "cleanest" choice. Many contain high amounts of saturated fat and are loaded with sugar. Look for varieties low in fat AND sugar, and limit your intake. Some manufacturers now make yogurt with as little as 3 grams of sugar, as opposed to the estimated 23 grams in most regular brands. Also, fat-free milk does not necessarily mean that it is a good choice. Check the sugar on these labels as well. It might surprise you to learn that one 8 oz. glass of fat-free milk has 12 grams of sugar. I have found one brand of fat-free milk with only 3 grams, so read the labels. I prefer to get my calcium by consuming leafy green vegetables and broccoli, as well as by taking a multi-vitamin. Just be sure not to skimp on getting your calcium for the day, especially if you weight train. Calcium helps build and maintain healthy bones beneath that fantastic muscle we work so hard to build.

d.     Frozen Foods – The frozen food aisle is a great place for convenience items. Although there is an abundance of frozen, pre-packaged meals, these are not the convenience items you should stock up on. Many of these convenience meals are loaded with artificial preservatives and tons of sodium. Remember the bad gas analogy? Sure, some items are low in fat and calories, but the way our bodies process these foods, is not the same as unprocessed, more natural foods. If the item had a laundry list of unidentifiable ingredients, chances are it should stay in the freezer. Instead, look for convenience items such as frozen vegetables, pre-chopped onions and peppers for cooking and even sugar-free/fat-free frozen popsicles.

e.  Bread, Cereal, Pasta & Rice – Despite past emphasis on low carb diets, eating "good" carbohydrates is an essential part of a healthy meal plan for both fat reduction and muscle gain. Choose unprocessed varieties of these foods, such as natural rolled oats, brown rice, whole wheat pasta and breads. Try and get an equal amount of carbohydrates from vegetable and grains each day. Carbs work in conjunction with protein to, in a sense; sweep the protein into the muscles. Avoiding bad carbs, such as white flour and sugar is smart, but avoiding good carbs will do little to promote lasting fat loss and will only hinder brain function.

f.       Legumes, Lentils & Nuts – There are quite a variety of lentils and legumes, both dry and canned. Pinto beans, kidney beans or black beans provide fiber, folate and protein. Nuts and all natural peanut butter, where the ingredients list just peanuts and salt (no added oil), contain monounsaturated fats (healthy fats), vitamin E, selenium and protein.

g.   Canned foods – Canned vegetables, provided that there are few preservatives added, including sodium, can be great convenience items to have on hand. They are very similar to the fresh options and sometimes contain more nutrients because their fresh counterparts tend to deteriorate quickly, losing nutrients.

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

Reducing Cross-Contamination When Preparing Foods

Let me start by defining cross contamination. Cross-contamination occurs when two or more different surfaces come in contact with each other providing the opportunity for various bacteria to be deposited on each surface which can cause illness when ingested with raw or undercooked food.

Cross-contamination between foodscan easily be limited by being proactive during food preparation. The most basic element to reduce germs from spreading is to wash the hands properly with warm soapy water as often as possible. When handling food, this should be done frequently and, especially, after handling raw meat, poultry and fish.

When thawing or storing raw meats, poultry or fish, the item should be placed in a leak proof container in the fridge. This will prevent any raw juices running over and spilling onto fruits and vegetables, and other foods, below.

The order in which food groups are prepared are important. Personally, I prepare the grains and bread first, followed by dairy. Next are the fruits and vegetables with the last being raw meats, poultry and fish. Finish handling one food group before advancing to the next. This particular step really minimizes the potential for cross-contamination.

Fruits and vegetables should always be washed before being eaten or prepared.

Never place raw meat, poultry or fish next to foods that will be consumed raw, such as salads, vegetable sticks, fruit plate or cheese and crackers. A small splash of the raw meat juice onto the salads or fruit can spell disaster for the consumer.

It is critical to maintain the correct temperature inside the fridge. Cross contamination between foods can be dangerous but is easy to avoid. To keep food safe in fridge, the temperature should always be less than 5°C or 41°F. The range between 5°C and 60°C, 41° F and 70° F, is called the “danger zone” – when food can most quickly become contaminated and unsafe to eat.

Temperature can vary for several reasons. Hot air rises, making the top shelf the warmest spot in the fridge – good for fruit, vegetables and less perishable items. Because cold air settles, the bottom shelf is generally the coldest place in the fridge and is ideal for storing meats, fish and poultry. Opening your fridge door allows cold air to escape, raising the temperature in your fridge and increasing the likelihood of bacteria multiplying and forming dangerous toxins.

Make sure to use different cutting boards, one for meat and the other for produce.

Should you find you have thawed too much meat for a given meal, do not place it back in the freezer. Go ahead and cook the meat, then freeze the extra cooked meat to be used in a casserole or other dish on another day.

Wrapping chicken breasts, steaks or chops individually will allow you to remove only the number you need for a given dinner. If you do choose to freeze the whole package, plan on using the whole package as they will have stuck together upon freezing.

Avoid cross contamination of meat in your freezer as well. Organize your freezer by storing the meat in one area so that if there are any bacteria on the outside of a package, you won’t get it in every area of the freezer.

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

The Six Components of Nutrition

A complete diet must contain all of the nutrients in order to avoid deficiencies that will weaken the immune system. 1. Carbohydrates

Carbohydrates are essential for providing energy in the body and can be divided into three subcategories: monosaccharides, disaccharides and polysaccharides. Monosaccharides and disaccharides are simple sugars that can be found in juices, soda and cookies. Polysaccharides are complex carbs which are found in starchy vegetables, pasta and bread, and contain dietary fiber. The USDA recommends that at least 45 to 55 percent of your calories come from carbohydrates, but less than 10 percent should be from simple sugars.

2. Protein

Protein once ingested carries oxygen in the blood, produces enzymes, allows muscle contractions and acts as connective tissue. Animal sources include: meat, fish and poultry. Plants sources of protein include: beans, starchy vegetables and grains. The USDA recommends protein be between 10 and 35 percent of your diet.

3. Fats:

Fats are an essential part of your everyday diet and are needed for the protection of vital organs and energy production. The two forms of fat are triglycerides, stored in fat cells, and cholesterol which is produced by the body but also found in meat and eggs. The USDA recommends that you consume no more than 300 mg of cholesterol per day. The Dietary Reference Intake states that a person should limit his consumption of saturated fats to no more than 10 percent of total calories.

4. Vitamins:

The two major classes of vitamins are: fat-soluble vitamins and water-soluble vitamins. The fat soluble vitamins -- A, D, E and K -- are needed in small amounts, can be stored in the liver and can be found in vegetables, grains and meats. Vitamins B and C are water-soluble and are not stored in larger quantities. They can be found in citrus, dairy and meats.

5. Minerals:

Minerals aid in bone growth, enzyme balance and nervous system functioning. The most common minerals in your body are calcium, phosphorus, potassium, sulfur, sodium, chloride and magnesium. Calcium, often under-consumed, can be found in milk, vegetables and nuts. Iron is another mineral often overlooked, especially in women and children. Good sources of iron include red meat, eggs, spinach and prune juice.

6. Water:

For adequate hydration, the USDA guidelines recommend total water intakes of 2.0 l per day for adult females and 2.5 L per day for adult males. About 80 percent of our daily water requirement comes from the beverages we drink and the remaining 20 percent comes from food such as fruits and vegetables.

Article written by the Club Fitness Nutritionist, Jessy Hamawi!