With growing stress and hectic routine of life, it has become increasingly necessary to have a healthy diet. Keeping healthy is very important to sustain in the rat race of the contemporary world. This can be achieved by preparing a healthy grocery list, while you go for shopping. This way you will bring a number of nutritious food items for eating.

Healthy Grocery Shopping List

Grocery shopping will be an easier experience and you will likely bring home healthier foods if you start with a healthy grocery shopping list. With a grocery list in hand, you won’t be as likely to wander the junk food aisles and make impulse purchases. You can copy or print out this healthy grocery list or you can make your own.

Grocery List For Healthy People

The trouble with existing grocery store templates is that they all include foods that are off the radar for us smarter-fitter folk. No offense to lovers of fish sticks and soda pop, it’s just that people like me don’t want this stuff on our grocery lists. The problem isn’t that we don’t eat corn chips or tater tots.

Heart-Healthy Grocery Shopping Made Easy

Using our new online shopping list is as easy as 1-2-3. In minutes, you can be on your way to the grocery store with your personal shopping list with products bearing the heart-check mark. Living a heart-healthy lifestyle has never been easier.

Heart-Healthy Grocery List

A heart-healthy diet is composed of foods low in cholesterol and saturated fat, and packed with antioxidants and omega-3 fatty acids. In addition to exercising, not smoking and reducing stress, making smart food selections is an excellent way to keep your heart strong and healthy.

Add blueberries to the top of your produce list. This fruit is a known disease-fighting food because blueberries contain antioxidants and are loaded with fiber and vitamin C.

Make a Healthy Grocery List

Fruits and vegetables should be at the top of your shopping list. They are low in calories, high in nutrients and if you buy them in season, can be relatively cheap. Try buying a different fruit each week. Apples this week, grapes next. This way, you will get to enjoy the fruit for a while before moving onto the next one.

Meat is the centerpiece of most meals. You can make meat balls, grilled chicken breast, lasagna and a lot of other tasty dishes. Buying the right kind of meats can give you all these delicious entrees without making them unhealthy.

Sample Grocery List

To save time, buy fruit already cut.

Garden burgers for a quick and easy meal.

Nonfat milk, nonfat/low fat yogurt (plain or flavored – lower sugar better), nonfat/low fat cottage cheese, reduced fat cheese, nonfat/low fat frozen yogurt.

33 How do I know when I should see a registered dietitian?

See a registered dietitian (RD) when your diabetes is first diagnosed, when a new doctor changes your treatment plan, or twice a year for a routine review of your meal plan and goals. See the RD more often if:

• You want to improve diabetes control.

• You experience lifestyle or schedule changes, such as a new job, marriage, or pregnancy.

• Your nutritional needs keep changing (this is true for children).

• You’ve begun an exercise program or had a change in diabetes medication.

• You feel bored, frustrated, or unmotivated to use your meal plan.

• You have unexplained high and low blood-sugar levels.

• You’re concerned about weight or blood-fat levels.

• You’ve developed nutrition-related complications, such as high blood pressure or kidney disease.

We recommend having an RD on your diabetes team. Ask your doctor or hospital for a referral. You can call the American Diabetes Association (800-DIABETES), The American Dietetic Association (800-877-1600), or the American Association of Diabetes Educators (800-TEAM-UP-4) for referrals. Many RDs are certified diabetes educators (CDEs) and have additional training in diabetes care.

The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

The above is an excerpt from the book What to Expect When You Have Diabetes
by The American Diabetes Association
Published by Good Books;  June 2008;$9.95US; 978-1-56148-630-4
Copyright © 2008 The American Diabetes Association

Author Bio
The American Diabetes Association is the nation’s leading voluntary health organization supporting diabetes research, information, and advocacy. Its mission is to prevent and cure diabetes and to improve the lives of all people affected by diabetes. The American Diabetes Association is the leading publisher of comprehensive diabetes information. Its huge library of practical and authoritative books for people with diabetes covers every aspect of self-care-cooking and nutrition, fitness, weight control, medications, complications, emotional issues, and general self-care.

Many people are sometimes not able to enjoy many food items due to health restrictions. It is seen that people who have got celiac disease are asked to go on gluten-free diet. Due to this many of them won’t be able to enjoy some of the tastiest delicacies.

Cake is a bakery product which nobody can resist. But due to diet restrictions many people cannot have it. Now, this is no more a concern because one can find stores that provide gluten free cakes which do not have oat, wheat, rye, barley and any other malt flavourings in them.

This is not only good for people who are suffering from celiac but also for people with normal health conditions. In gluten free cakes few of the ingredients change but the taste and flavour always remains the same. This is genuinely healthy for the human body because it will help in bringing down the cholesterol levels and improve the digestion and also the energy levels. This will definitely have a positive effect on the health of the person.

It will also bring down the amount of fat and sugar intake. There might be a certain amount of healthy grains like rice and corn which gives the body the required amount of carbohydrates. When gluten-free items are removed from the diet then it will naturally give way to more substitutes.

So, people will start having more amounts of vegetables, fruits and dairy products as a replacement. So, the change in the diet will definitely improve the health condition of the particular person. Accordingly one needs to avoid having fast foods which are the biggest contributors of fat in the human body. These need to be substituted with salads that are way healthier than burgers and French fries.

People who wish to gorge on cakes should look for stores in their area which supplies gluten free cakes. Nowadays, there is more convenience as now people can also order them online. So, whether it is a plain cake or an iced one, there is the option of ordering the cake of their choice which does not have gluten in them.

For celiac patients gluten is a big no for them. The genetic autoimmune condition damages the gastrointestinal tract and it also affects the absorption of vitamins and minerals. Gluten makes it worse, with cramps, constipation, diarrhoea and other physical ailments.

When going on such a diet plan it is always advised to consult a doctor and one should not take a decision by their own. And when shopping for gluten free products like cakes and cookies one should have a look at the label. Here one should check the level of sugar and fats in the cake.

So, there are a lot of benefits of going on a gluten free diet. Search for stores which provide a wide variety of cakes and other eatables which do not have the gluten in them. 

After you read this short article, I hope you will take steps towards eating less red meat. As Omega 3 essential oils have been shown in scientific studies to be an excellent addition to a healthy diet, the popularity of sword fish has grown. It is an excellent source of this nutrient. Experts agree that if you eat at least three servings of this fatty fish each week in addition to lots of fruits and vegetables, you can expect to receive the following list of long term health benefits.

Health Benefit of Sword Fish #1 Lower risk of rheumatoid arthritis

Rheumatoid arthritis can be very painful and plague a person who suffers from it their entire life. It causes the joints in the hands to seize up and swell, so that they are virtually unusable. The same things can happen to a person’s knees, making walking, running and climbing stairs next to impossible.

Health Benefit of Sword Fish #2 Lower risk of heart attack

The occurrence of heart disease in America has grown so rapidly that it has quickly outpaced cancer as the plague of the 21st Century. Men and woman alike both have a high chance of suffering from a heart attack today. It is important that people take healthy steps towards lowering this risk. The solution can be as simple as eating three serving of sword fish each week.

Health Benefit of Sword Fish #3 Lower risk of IBS

Irritable bowel syndrome is a growing problem in society today. At one time, it was generally the older crowd that developed it, but it is now being commonly seen in young people today. The reason for this is the fact that Americans eat too much red meat. In consequence, the body has a hard time digesting and passing out of the body. It leads to constipation, which then leads to straining while using the bathroom which is harmful to the bowels, and can result in IBS after a time. But simply by replacing red meat in your diet with sword fish, the risk of developing IBS can be lowered greatly.

Health Benefit of Sword Fish #4 Lower risk psoriasis

Psoriasis can develop in anyone regardless of age. It is a skin disease that is described as being flaky and itchy, as well as unsightly. The nutrients in sword fish help lower the risk of this disease developing. Or if in case you already have, it can help lower the occurrence of an outbreak of the disease, and in turn, lower your chances of having to go into public and worry about unsightly patches of skin being noticed by people.

Sword fish is easy to prepare. You can buy it already sliced at the grocery store, so that all you have to do is marinade it and cook it on a grill for just a few minutes, and it’s ready to eat. It’s a simple, quick and healthy meal. It also goes great with salad, so don’t forget about a healthy side dish. The next time you’re at the grocery store, consider buying less red meat and adding swordfish in its place. Your body will thank you for it in the long run.

Rheumatoid Arthritis is a Joint Disorder, which affects Multiple Joints at various sites. It is described as “Amavata” in Ayurveda. The word ‘Ama’ means Toxic material generated as a un wholesome product in the body due to weakening of digestive fire. This ‘Ama’ is then carried by ‘Vayu’ and travels throughout the body and accumulates in the joints, which is the seat of ‘Kapha’. As this process continuous, all the Joints are gradually affected, which results in Severe Pain and Swelling in the Joints. When ‘Pitta’ also gets aggravated, it causes Burning Sensation around the Joints.

General Clinical Features:

“Angamardaaruchistrushna alasyam gouravam jwara!

Apaka sunyatanganam amavathasya lakshnam!!”


·         Body Pains

·         Lack of Taste

·         Thirst

·         General Weakness

·         Feeling of Heaviness

·         Fever

·         Morning stiffness of the Joints

·         Pain and swelling in the affected parts

·         Shifting of pain in Joints

·         Constipation

·         Indigestion

Ayurvedic Management of Amavata:

a. Ahara Chikitsa or Dietary regimen:

One should take Old Rice, Butter Milk, Wet Ginger, Garlic, Wheat, Bitter gourd and Horse Gram in his diet. Avoid consumption of Dairy products, Sweets, Oily foods, Chinese Food, Junk and Fast Foods, Salty and Sour Foods, Jaggery, Black Gram, Fish, Cold Drinks and Ice Creams.

b. Vihara Chikitsa or Life Style Modifications:

One should avoid Cold Breeze and Excessive Wind. Bathing with cold water should be strictly avoided. Warm water bath is recommended. It is also advisable to take a gentle walk after consumption of food. Also it is good to avoid water intake immediately after consuming food.

c. Aushadha Chikitsa or Drug Therapy:

‘Guggulu’ is the most effective drug in treating ‘Amavata’. Also herbal preparations of Ashwagandha, Haritaki, Rasna, Sunthi, Pippai and Trivrut are helpful in ‘Amavata’. Administration of caster oil is also very effective in this disease. The mentioned drugs should be taken only after consulting a Qualified Ayurvedic Physician.

d. Panchakarma Chikitsa or Detoxification Procedures:

This is a purification procedure. By taking this Therapy Toxins are eliminated from the body. The course is as follows:

1.      Snehana:

Internal and external oleation to the body / affected parts is given as a preliminary process.

2. Swedana:

This is done by application of steam on the affected parts. It helps in reducing inflammatory conditions in the body. Especially in ‘Amavata’ fomentation with sand bag is recommended. Sankara Sweda is also very helpful. In chronic cases Shali shasthika pinda sweda is recommended.

3. Virechana Karma:

It is a type of Purgation which is induced by oral intake or herbal compound preparations. By the process of Virechana, the ‘Ama’ is eliminated from the body. Also the bowel is cleansed, which results in proper absorption and assimilation of the medicinal preparations properly.

4. Vasthi karma:

This is done by administration of herbal enema. It is helpful in chronic cases. Kashaya Vasthi, Anuvasana Vasthi and Matra Vasthi etc are planned according to the Patient’s  requirement and necessity.

Ayurvedic Treatment for Amavata lasts for 14to28 days depending upon the severity of the disease, patient’s Constitution (Prakruthi). We at THE KERALA AYURVEDIC CARE, Speciality Panchakarma Centre, 3-6-101/1, St no: 19, Basheerbagh, Hyderabad-29 have Treated Thousands of Patients with 99% results. Speciality Treatments are being done from the past 9 Years. For the Services in the field of Ayurveda, Dr. Kranthi Vardhan, the Chief Physician & the Managing Director, has been awarded “KKRUSHI RATNA AWARD”, “AYURVEDA TAPASWI AWARD”, and “VAIDYA RATNA AWARD”.

Care of Joints in ‘Amavata’

1. Physical activities causing pain in the joints should be avoided.
2. Staying in one position for too long should be avoided.
3. Good posture of the Joints should be maintained.
4. One should sleep on a firm mattress or bed.
5. Weight should be controlled as excess of weight adds stress to the joints.
6. Exercise is very important to keep the joints in working condition.

Preventive aspects:

It is always better to take Preventive Measures before a disease affects us. In order to prevent ‘Amavata’ care should be taken to avoid Sedentary Habits. Also one should perform Daily Exercises or Yoga. One should also avoid Heavy, Viscous and Incompatible foods. Instead one should take High-fibre and Low Fat Diet. Care should also be taken to keep our Digestive Fire intact, as the case of all diseases is the weakening of digestive fire.

The aim of our life is attainment of Dharma, Artha, Kama and Moksha. But it is possible only if we stay Healthy. So let us make a promise, to stay Healthy by following a Healthy Diet and Life Style as described in ‘Ayurveda’ – The Science & Art of Life.

The common perception of a low fat diet sheet that contains the necessary food for a dieter following a low fat diet plan is that it will be filled with food that is bland and boring.  Furthermore, since people think that most food has fat, there would be little variety in this sheet.  The truth is low fat foods can come in lots of forms, so anyone who wants to follow a low fat diet should not be worried of being bored with food options available.

Looking into the list would start with the first meal of the day, of course, breakfast.  Wholemeal bread, oats, high fiber cereals and wholegrain pasta and rice are preferred.  White flour and bread and low fiber rice and pasta, as well as biscuits should be taken very moderately.  Pastries and puddings should be avoided.

A low fat diet sheet will not be complete without the staples of a healthy diet – fruits and vegetables.  Fresh and frozen vegetables, as well as dried and baked legumes, baked potatoes without anything added and walnuts should be consumed regularly, as they have no or little fat.  Avocadoes, olives, pears, almonds, hazelnuts and pecans should be consumed in moderation.  Fried potatoes such as French fries, potato chips, roasted peanuts, Brazil nuts and coconuts should be avoided.

In terms of meat, fish, lean white meat in chicken turkey, rabbit, game and veal can be eaten regularly,.  Those that should be moderately eaten are shellfish, liver, kidney, ham, beef, lamb and pork.  Fishroe, caviar, sausages, duck and goose should be avoided.

A low fat diet sheet may also contain dairy, but only low fat yoghurt egg whites, skim milk and cottage or curd cheese.  Most cheeses can be eaten, but in moderation, while whole milk, cream cheese and cream should not be eaten at all.