Module 1: Stock Up On Superfoods

Use this Stock Up On Superfoods handout to upgrade your pantry and your fridge. AKA, your mindful eating shopping list. Can you guess what most of these items have in common?

They only contain one ingredient! These superfoods are loaded in good-for-you nutrients like vitamins, minerals, fiber, and antioxidants.

Now, the word superfood is thrown out a lot these days. So what truly makes a food a superfood? Did you know that the term "superfood" dates back to 1915 when it was first used to describe wine? According to the Merriam Webster definition, a superfood is "a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health. Superfoods increase energy and vitality, regulate cholesterol and blood pressure and may help to prevent or fight cancer and other diseases."

All of the items found in the center of the Food Target will be considered superfoods. The coolest part is that these foods will never go out of style because they are nature’s perfect food loaded with goodness.

Use this 5 Foods/Beverages To Limit handout to help you be more mindful when it comes to indulging. At On Target Living, we use this list as a way to challenge you to incorporate more alkaline-rich food choices that help to improve inflammation and energy, while limiting acid-forming foods that can be hard on the body and make your metabolism sluggish.

While this coaching program emphasizes all of the foods you can eat versus all of the foods you can't eat, it's still important to be aware of what foods to limit and why. Remember that it't not about being perfect, it's about being better.
In week 8, we will be diving deep into the world of superfoods and what are the most powerful foods for your mind, body, and spirit. The top 3 superfoods we recommend at On Target Living are wheatgrass, spirulina/chlorella and cod liver oil. Feel free to use the image on the left to learn more. For now, we will focus on incorporating simple superfoods that you can use to upgrade your pantry and your meals which will be all the items on your Stock Up On Superfoods handout.

You are welcome to start incorporating wheatgrass, spirulina/chlorella, and cod liver oil into your life now, although it's not mandatory. Remember we are building your forever lifestyle one small step at a time in order to make it more sustainable.
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Food For Thought

Is Shopping Healthy Really More Expensive?
Don’t ask why healthy food is so expensive. Ask why junk food is so cheap. The truth of the matter is that organic or healthier food doesn’t always cost more. Some items, such as coffee, cereal, bread, and even hamburger, may cost the same or even less than their conventional counterparts. And, as the demand for organics continues to grow, the cost will continue to come down.

When the Cost is Higher, Consider These Facts!
1. Organic farmers don’t receive federal subsidies like conventional farmers do. Therefore, the price of organic food reflects the true cost of growing.
2. Organic farming is more labor and management intensive. According to an analysis by the Harvard School of Public Health, it costs $1.50 more a day to eat a healthy diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins than it does for a crappy diet filled of fast-food, processed junk, sugary drinks, and packaged items.

In fact, some of the most nutrition foods are the most affordable such as in-season produce and bulk grains like oats and quinoa. Remember, it’s not too expensive to eat healthy, it is too expensive to get sick! 62% of bankruptcies are medically related. People spend their whole life saving up enough money to retire and then spend it all trying to regain their health. Make a life, not a living.

The truth of the matter is that in the end, you get what you pay for and you are what you eat. And who wants to be cheap, processed, and unhealthy?

“Anything that you can do to invest in yourself is your best investment!”
—Warren Buffet.