Don’t be tempted when at the market. Know what to say NO to!

Avoid foods that are empty or that can do us harm, such as:

•     Refined Sugars

•     White Flour

•     Hydrogenated or Partially Hydrogenated Vegetable Oils

•     MSG and other Food Additives

Dairy – Many cheeses have added chemicals and coloring. Avoid

processed cheese. Read labels. Avoid sweetened yogurts and products

that say “lite”. They are usually sweetened with aspartame.

Lean Proteins (Meat, Fish, Poultry & Eggs) – Beware of packaged

meats – filled with nitrates and sodium. Avoid fish sticks, chicken

nuggets and other processed proteins.

Fats & Oils – Many oils such as corn oil, sesame seed oil and

flaxseed oil are NOT safe to cook with. Use cold or pure pressed oils.

STAY AWAY FROM HYDROGENATED OILS. AVOID “SPREADS” and MARGARINE. Avoid

Crisco and other shortenings.

Fruits – Stay away from canned fruits, fruit juices and punches when possible.

Vegetables – Avoid canned vegetables.

Nuts and Seeds – Avoid canned, roasted nuts. Avoid nut butters with hydrogenated oils.

Grains & Legumes – Crackers, breads etc almost always have

hydrogenated fats and enriched wheat flour. Look for whole grain or

whole wheat. Wheat flour is the same as white flour.

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