Julie Feldman - Grocery Makeover: Small Changes for Big Results

Copyright 2013 Julie Feldman

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This edition is published by Spry Publishing LLC
2500 South State Street
Ann Arbor, MI 48104 USA

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Library of Congress Control Number: 2013930271

E-book ISBN: 978-1-938170-18-8

Disclaimer: Spry Publishing LLC does not assume responsibility for the contents or opinions expressed herein. Although every precaution is taken to ensure that information is accurate as of the date of publication, differences of opinion exist. The opinions expressed herein are those of the author and do not necessarily reflect the views of the publisher. The information contained in this book is not intended to replace professional advisement of an individuals doctor prior to beginning or changing an individuals course of treatment.

Information in this publication was accurate, to the best of our knowledge, at the time of printing. However, web sites are subject to change, and we encourage the reader to confirm with additional sources of information.

THIS BOOK IS DEDICATED

to all of the people and places in my life that have taught, loved, motivated, trusted, cherished, and inspired me along my path. To the University of Michigan for giving me my education and my husband, Go Blue! To my parentsboth those who gave birth to me (Dennis and Ellen) and those whom I have gained along my way (Mort, Millie, Cheryl, and Paul)who are my biggest cheerleaders and whose unconditional love has taught me to believe that anything is possible. To my children Emily, Allison, and Robert, who inspire me each and every day to learn new things and see the goodness in the world. To my husband, Brad, who not only was my first great English teacher, but who has stood by my side through every grown-up obstacle and whose deep love is the fuel that feeds me each and every day. To my incredible network of friends and extended family, whose excitement for this project and all that I do amazes me. Specifically, Amy, Seth, Danny, Michael, Lori, Jake, Randi, Steve, Sammy, Ariel, Ryann, Rebecca, Jessie, Heather, Franci, Sam, Eden, Kevin, Melissa, Marty, Robyn, Mitch, Lezlie, Eric, Melissa, Jeremy, Alisa, Mark, Erin, and Glenn. To my clients who practice the principles of this book each and every day and whose determination and success are a true inspiration.

This book is also dedicated to all of its readers; especially the ones who have always wanted to live a healthy life and just didn't know how to do it. Whoever would have thought this overweight teenager would grow up to write a book on healthy eating and shopping? Whether you are 8 or 80, it is okay to prioritize your health and make good choices when it comes to food. One day at a time, you can realize your true potential.

As a mother of three young children, our daily family schedule has me racing in many different directions. From PTO meetings to dance class, to basketball and baseball, our lives are so hectic that even the necessary things like grocery shopping are challenging to fit in. And let's say you do find the time to make it to the marketwhat on earth are you supposed to purchase? For most consumers, its the foods they know their family will eat with minimal complaints or the sale items that fit into the family budget that make it into the grocery cart each week. Because of all the constraints on each of us, fueling our families well has become quite the challenge of the modern day household.

Thankfully, for my family, I have a Masters Degree in human nutrition and have been a practicing dietitian for 14 years. I therefore know what to buy at a grocery store to ensure that my family and I are eating well. However, its pretty easy to understand how mindless eating and grocery shopping are almost a given in many households with exhausting and stressful schedules. Grocery shopping is perhaps one of the most mundane errands we run. Walking through the doors of the market several times a week, it hardly seems the spiritual gateway for a health transformation. What I hope you will learn from reading this book, however, is that the market is our passage to good health. There is truly no other place we visit that has more to do with how we feel, act, and live.

You, as the chief grocery shopper in your household, make decisions regarding the quality and quantity of products and, thus, impact how your family lives. With nearly 40,000 traditional grocery stores throughout the United States, each one housing nearly 60,000 different items, learning how to grocery shop in a healthy way is a necessity if your goal is to nourish and raise a healthy family. This process, which seems overwhelming, truly boils down to having basic nutrition knowledge. Im not referring to the latest diet trend or celebrity weight loss scheme, but rather to basic biology and chemistry, which is a bit less cool but a lot more practical. It also requires reading and understanding product labels, which include ingredient lists and federally allowed health claims that appear on the foods we purchase.

As a registered dietitian, I have the awesome job of helping people live their healthiest lives. The people who seek me out are contemplating making necessary changes to their diet in hopes of feeling well, looking good, and becoming healthier versions of themselves. We all recognize that change, albeit often necessary, is one of the most difficult processes to endure. The change required to achieve good health is a significant transformation for many people. My goal in counseling my clients is to help them develop a healthy relationship between their bodies and food. This requires dedication and introspection. The connection that we have with food is deeply rooted and far-reaching. It often dates back to our earliest childhood memories and is completely entwined with our emotions. The fact is that I spend about 90 percent of my time with my clients talking about their feelings and emotions and only about 10 percent talking about food. That being said, you cant make good choices about food without knowing how certain foods and ingredients can affect your health and emotional well-being.

There are many books about health and wellness (a whole section in the bookstore, in fact). But just because you know the concepts of eating healthy does not mean you are able to translate that into real life. I studied biology in graduate school but Im not whipping up vaccines in my kitchen sink! When it comes to diet, recommendations need to be specific and applicable. True success in the area of eating healthy can be measured by biological alterations including weight changes, cholesterol levels, vitamin levels, need for medications, and overall quality of life improvements. By better understanding the nutritional value behind the foods for which we shop, true health changes will be attained.

The favorite part of my job is watching my clients reap the rewards of their positive lifestyle changes. This happens not simply because they are eating spinach and flaxseeds. It happens because they are educated on how certain foods make them feel great or lousy. It happens because they become more peaceful in each moment they make a choice about food. With this level of confidence, the cravings to have certain less healthy foods are far surpassed by their desire to achieve the emotional high that comes with feeling great about themselves. I am excited to be a part of your transformation to better health as you seek guidance from this book in a very practical way.