Maria Marlowe - The Real Food Grocery Guide: Navigate the Grocery Store, Ditch Artificial and Unsafe Ingredients, Bust Nutritional Myths, and Select the Healthiest Foods Possible

A must-read for anyone who does the grocery shopping for their family. It cuts through the confusion, will help you draw the connection between what you eat and your health, and will inspire you to make the healthiest food choices.

JOSHUA ROSENTHAL, founder and director of the Institute for Integrative Nutrition

If you want a reliable, useful, and easy-to-follow guide to food choices that will bring you greater health and happiness, youve found it in Maria Marlowes Real Food Grocery Guide. She takes you by the hand and, in her ever-so-friendly and warm-hearted way, leads you to your highest health potential.

JOHN ROBBINS, author of Diet for a New America and The Food Revolution

Maria Marlowes Real Food Grocery Guide is a gem. Whether you shop in supermarkets, local grocery stores, farmers markets, or Whole Foods, she shows you how to find real food, the kind that truly nourishes every cell in your body. Heed her advice and your life will glow.

OCEAN ROBBINS, CEO, The Food Revolution Network

The Real Food Grocery Guide eliminates a common barrier in the world of sustaining a healthy lifestyleno more anxiety or unanswered questions about how to shop or understand which ingredients to choose. It will help save time, money, and make you more confident in the kitchen, which is all we want for you at the end of the day.

DAN CHURCHILL, host of ABCs Surfing the Menu and author of DudeFood

Navigate the Grocery Store Ditch Artificial and Unsafe Ingredients Bust Nutritional Myths Select the Healthiest Foods Possible

MARIA MARLOWE, C.H.C.

2017 Quarto Publishing Group USA Inc.

Text 2017 Maria Marlowe, C.H.C.

First published in the United States of America in 2017 by Fair Winds Press, an imprint of

Quarto Publishing Group USA Inc.

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All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or printer for any infringement of copyright or otherwise, arising from the contents of this publication. Every effort has been made to trace the copyright holders and ensure that credits accurately comply with information supplied. We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing information in a subsequent reprinting of the book.

Digital edition: 978-1-59233-805-4

Softcover edition: 978-1-59233-755-2

Digital edition published in 2017.

Names: Marlowe, Maria, author.

Title: The real food grocery guide : navigate the grocery store, ditch

artificial & unsafe ingredients, bust nutritional myths & select the

healthiest foods possible / Maria Marlowe, C.H.C.

Description: Beverly, Massachusetts : Quarto Publishing Group USA, Inc.,

[2017] | Includes bibliographical references and index.

Identifiers: LCCN 2016046012 | ISBN 9781592337552 (trade pbk.)

Subjects: LCSH: Grocery shopping. | Natural foods.

Classification: LCC TX356 .M385 2017 | DDC 641.3/02--dc23

LC record available at https://lccn.loc.gov/2016046012

Design and Page Layout: Debbie Berne

Cover Image: Glenn Scott Photography

Photography: Glenn Scott Photography and Shutterstock

The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program.

To anyone who has ever been confused about what to eat.

Many people are interested in eating healthier, but making such a big change can sometimes feel overwhelming.

Wouldnt it be great if you had a trusted field guide who could take you by the hand and walk you through every aisle of the grocery store, explain the health benefits and concerns of each food group, and then offer tips for selecting the best, most nutritious variety of each?

Well, now you do. Its in your handsliterally and figuratively.

The Real Food Grocery Guide is one of the most practical and user-friendly books Ive ever seen about navigating your way through a new way of eating and living. Maria Marlowe shows you how and why a whole foods, plant-based diet is the healthiest way to eat.

For almost four decades, my colleagues and I at the nonprofit Preventive Medicine Research Institute and the University of California, San Francisco, have conducted clinical research proving the many benefits of comprehensive lifestyle changes. These include the following:

A whole foods, plant-based diet

Stress management techniques, including yoga and meditation

Moderate exercise, such as walking

Social support and community (love and intimacy)

In shorteat well, move more, stress less, and love more.

Many people tend to think of advances in medicine as high-tech and expensive, such as a new drug, laser, or surgical procedure. We often have a hard time believing that something as simple as comprehensive lifestyle changes can make such a powerful difference in our livesbut they often do.

In our research, weve used high-tech, expensive, state-of-the-art scientific measures to prove the power of these simple, low-tech, low-cost interventions. These randomized controlled trials and other studies have been published in the leading peer-reviewed medical and scientific journals.

In addition to preventing many chronic diseases, these lifestyle changes can often reverse the progression of these illnesses. In all our studies, we found that the more people changed their diet and lifestyle, the more their conditions improved and the better they feltat any age. Its not all or nothing: If you indulge yourself one day, just eat healthier the next.

In our research, we showed for the first time that lifestyle changes alone can reverse the progression of even severe coronary heart disease. There was even more reversal after five years than after one year and two and a half times fewer cardiac events. We also found that these lifestyle changes can reverse type 2 diabetes and may slow, stop, or even reverse the progression of early stage prostate cancer.

Whats more, changing your lifestyle actually changes your genes, turning on genes that keep you healthy and turning off genes that promote heart disease, prostate cancer, breast cancer, and diabetesmore than five hundred genes in only three months. Our latest research found that these diet and lifestyle changes may even lengthen telomeres, the ends of your chromosomes that control aging: As your telomeres get longer, your life gets longer.