Danah Mor In this excerpt from her book, Shine Brighter Every Day: Nourish Your Body, Feed Your Spirit, Balance Your Life (Watkins May 2020), Danah Mor explains how to get food smarter especially when it comes to shopping…
WE NEED TO GET FOOD SMART!
The real food dilemma for our generation is how to become a real food wizard. We need to get to the bottom of our food industry and be more conscious of our food choices, so that we’re making smarter choices for our bodies, minds and the planet! SUPERMARKET Shop at local farmers markets where there is less or no food seduction. Support your local farmers and ask them how they protect their crops from insects. Farmers are great to speak to and supporting them is fun and better for the planet. MONTHLY DELIVERY I avoid supermarkets altogether. Order your staples like grains, beans, nuts, oils, toilet paper and detergents monthly and have them delivered to your home. It saves you time, money and energy! If you go to the supermarket, avoid the aisles you now know are 100 per cent pure seduction – with all that colorful packaging lighting up your brain chemistry. Head straight for the real food – the fresh vegetables and fruits. Fill your basket and then head to the grains. Now breathe, and do not go near the bakery, confectionery or cereal aisles. Buy dry grains and beans in bulk. This saves you time and money – bulk is always a better bargain. If possible, order them online and organic. FOOD CHOICES Remember that we send messages with every euro, dollar or pound we spend. When we buy natural real foods, we are voting for more of that. When we buy processed products with toxic effects on our body and the planet, we are sending out a message that we don’t care. Vote and be heard with what you choose to spend your energy and money on. Kitchen Organization Organize your fridge and pantry in a friendly manner so that it suits your new dietary choices. For example: 1. Create a grains cupboard with all your grains stored in airtight glass containers, so it’s easy for you to recognize them! 2. Create a snack drawer with trail mixes, almond butter, coconut oil, maple syrup and wheat-free crackers. 3. Create a healthy snack section in the fridge with hummus, pesto, carrots and other easy-to-grab snacks. 4. Organize the fridge so that veggies are prioritized and separated for salads and for cooking, so it’s easy to make a meal. 5. Allow your healthier plant- based foods to be easier to access in the fridge, and in the kitchen in general. 6. Buy organic. Check out the organic produce guides “clean fifteen” and “dirty dozen” to prioritize when budgeting Get Food Smarter 1. Take the super out of supermarket - go to the market. 2. Order your shopping staples online or have them delivered – this saves time, money and energy! 3. Spend that time at home making delicious nutritious meals! Get groovy cooking more often. 4. When you buy packaged foods, like jarred chick- peas, coconut yogurt or granola – read your labels and question where your food comes from. 5. Check out the meal plan ideas to get a vision of what a week of loving real good food looks like. SHOPPING TIPS Use the shopping list on the next three pages to discover a world of veggies, grains, beans and legumes! Veggies and fruits are seasonal so be sure to keep them local. Shopping at farmer’s markets will keep your supply local and safe! Vegetables Acorn squash Artichokes Asparagus Beetroots/beets Broccoli Brussels sprouts Butternut squash cabbages Carrots Cauliflower Celery chicory/endives Collard greens Coriander Courgette/zucchini Cucumber Garlic Lettuce Leeks Mushrooms (portobello, chestnut, shitake etc.) Okra/lady fingers Onions Parsley Parsnips Peas (frozen) Peppers Radishes Rocket/arugula Romaine Spinach Sprouts and baby greens (if available, such as sunflower, green and pea greens) Green beans (all varieties) Sweet potatoes Swiss chard Kale Kohlrabi Turnips Watercress Fruits Fruit has become less nutritious and sweeter with advanced technology and genetic engineering. They are also harvested earlier and stored longer. I save my tropical fruit feasts for when I’m in Brazil or Hawaii! In Portugal and European countries, I choose local berries, apples and pears. Choose seasonal and local fruits. Avocado Apples Bananas Berries Grapes Kiwi fruits Lemons Tomatoes Green Fermented Foods (Choose raw, naturally fermented and unpasteurized options) sauerkraut organic miso Kimchi Natural Sweeteners Maple Syrup Dates (Medjool) Coconut Sugar Raisins Organic Raw Honey Dried Cranberries Stevia Leaf Molasses Nuts and Seeds Buy raw and fresh and in bulk, and store in your fridge or freezer! Almonds Almond Butter Chia Seeds Flaxseeds Hazelnuts Hemp seeds Pecans Pine Nuts Pumpkin Seeds Sesame Seeds Sunflower seeds Tahini (Sesame seed paste) Walnuts Flour I like to grind my own flour with a high-speed blender Buckwheat flour Millet Flour Quinoa Flour Oat Flour Potato Flour Beans and Legumes For sprouting and cooking. If you’re just beginning all of this, feel free to buy a few glass-jarred beans and chickpeas to facilitate the process at first. However, buy the dried versions too so you can get sprouting! Mung Black Adzuki Pinto Lentils (all colors) Lima Chickpeas Fenugreek seeds for white sprouting! Fresh Herbs and Dried Seasonings Basil Black Pepper Chives Coriander Seeds Dill Himalayan Salt or Fleur de paprika Lemongrass Lime Leaves Mint Mustard Seeds Parsley Coriander Ginger Sel dried Thyme Tarragon Thyme Turmeric Rosemary About Danah Mor Danah Mor is a certified Health Practitioner who discovered she was going blind at age 13. She trained in Ayurvedic Medicine at the Medical University of Manipal and is certified by Hippocrates Health Institute and The Institute for Integrative Nutrition. For more about Danah go to http://danahmor.com |
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