Source Your Food Intentionally, Not Habitually

Updated: Apr 23


For many years we took for granted where exactly our food was coming from. Like most reading this, we grew up eating from restaurants, fast-food joints, packaged snacks, frozen dinners, chips, donuts, cereals, pastries, cakes, granola, fried foods, cookies, pizza, etc. The list goes on, and although many of these foods taste good, unfortunately, they provide no nutrition to us at a cellular level. Just like drugs can make someone feel good, or someone running long distance and getting a “runner’s high” may feel good, does not mean it is supporting the human organism with vitality. Many habits we may currently be doing can deceive and pull us away from achieving our maximum potential and experiencing life to its fullest. In this article we want to discuss how you can optimize your current grocery shopping routine to make intentional choices that supports speeding up your metabolism, providing usable energy to your cells, while keeping stress levels low.


Many foods listed above cause stress hormones to be produced because it is a sign that a foreign substance has entered the body. When the body continues to release these stress hormones (day after day for 5, 10, 15, 20+ years), our blood sugar does not regulate properly, causing systemic inflammation and deterioration to the metabolism and thyroid. Over time, when left unmanaged, it can lead to obesity, diabetes, chronic fatigue, insomnia, anxiety, immune system suppression, GI problems, and fertility issues. Thyroid hormone is the ONLY hormone in the body that affects every single cell/tissue/organ, making it imperative for optimal health and balance within all the bodily systems. If you continue giving a car diesel fuel, when it requires gas, there will be issues later on down the road. Yes, you can eat all the fried, packaged garbage, polyunsaturated laden, iron-fortified foods, but at some point in your life, there will be consequences and symptoms to account for.


We want to share tips on how easy it can be to source foods properly that do not create this stress response while enjoying your meals and providing yourself with the most nutrient-dense food. Real food does not have a nutrition label. Investing in your health matters and what you have put into your body your entire life is your responsibility.


Below are going to be food groups with categories of BEST, GOOD, and AVOID. Food quality is assessed based on proven nutrition principles including plants and animals raised in healthy ways on mineral-rich soil. Key ranking factors include nutrient density, organic, bio-dynamic, seasonal, local, grass-fed, pastured, humanely raised, and wild.


FOODS & INGREDIENTS TO AVOID


Optimal health requires avoiding foods that are devoid of fat-soluble vitamins (A, D, E, & K) or that can do us harm, such as vegetable oils (canola, sunflower, flaxseed, corn, rapeseed, etc.), polyunsaturated fats (DHA, ALA, EPA), factory-farmed meats, MSG, artificial sweeteners, magnesium stearate, soy-based imitation foods, sulfites, artificial colors/dyes (red 40, yellow 6, blue 1), BPA/BPS, carrageenan, polysorbate 60, silicon dioxide, HFCS, and sodium benzoate are most toxic.


Resources: Article #1, Article #2


MILK

BEST

Clean raw skim/whole milk fresh from farms of goats/A2 Cows. Visit realmilk.com or if you are local to the DMV area, dm or comment below if you are interested in a milk share.

GOOD

Pasteurized, non-homogenized milk from grass-fed animals, without added vitamins.

AVOID

Flavored milk like chocolate, milk from animals not grass-fed, milk w/ added vitamins, imitation soy, rice, almond, oat, or hemp milk.


CHEESE

BEST

Raw whole cheese made from milk from grass-fed animals with no additives. Preferably goats. Parmigiano Reggiano is a great choice.

GOOD

Whole milk cheese that is made from heated or pasteurized milk, preferably from grass-fed animals.

AVOID

Low Fat and processed cheese, cheese slices, cheese spreads and imitation cheese made from soy, almonds, hemp, rice or other added ingredients besides rennet, salt and enzymes.


YOGURT

BEST

Raw plain naturally cultured yogurt, without additives, made with whole non-homogenized milk from grass-fed animals.

GOOD

Plain, whole yogurt from non-homogenized milk, without added vitamins and grass-fed

AVOID

Low Fat and sweetened yogurt, from homogenized milk and added vitamins.


ICE CREAM/CREAM

BEST

Fresh or cultured raw cream from grass-fed animals, purchased directly from a farmer or through a cow-share program.

GOOD

Pasteurized non-homogenized cream, without additives, from grass-fed animals.

AVOID

Ultra-pasteurized cream, all commercial ice cream with propylene glycol, artificial flavors, carrageenan, and other ingredients besides, cream, egg yolks, salt, milk, vanilla (haagen daaz is best commercial brand).


FATS, BUTTER & GHEE

BEST

Raw butter from grass-fed animals, coconut oil, tallow, and duck fat.

GOOD

Pasteurized butter and ghee without natural flavors, grass-fed preferred.

AVOID

Vegetable oils, margarines and spreads, partially hydrogenated vegetable oils, shortenings, spreads containing vegetable oils, and plant-based butters are trash.


EGGS

BEST

Fresh farm soy-free eggs from pastured raised chicken, ducks, quail and GMO-free.

GOOD

Organic, soy-free eggs, and pastured raised from the grocery store.

AVOID

Commercial eggs, soy-fed, cage-free, and factory-farmed.


SEAFOOD

BEST

Wild-caught shellfish like oysters, clams, mussels, lobster, crab, shrimp. Low-fat white fish like cod, orange roughy, and halibut.

AVOID

Any farmed seafood. Omega-3/6 containing fish like salmon, sardines, & mackerel.


MEAT

BEST

Local and fresh red meat or wild game like veal, lamb, bison, deer, elk, beef and organ meats, soy-free and GMO-free.

GOOD

Organic, naturally raised grocery store red meat, bison, lamb & goat.

AVOID

Commercial chicken, turkey, and pork from factory farms.


FRUITS & VEGETABLES

BEST

Biodynamic fruits & veggies, preferably local and in season from farms and farmer markets. No additives or imported from other countries.

GOOD

Fresh fruits & veggies in season (remove as much pesticide residue as possible) from grocery stores.

AVOID

Most canned fruits & veggies that are GMO.


ROOTS & GRAINS

BEST

Fresh farm and local potatoes, squash, beets, carrots, wild rice, white rice, all well-cooked.

GOOD

Organically grown potatoes, squash, beets, carrots, wild rice, white rice, from grocery stores.

AVOID

All non-organic grains, legumes, cereals, pasta, pastries, rice cakes, canned, packaged processed flour that all contain a ton of fortified iron.


BREAD

BEST

Sourdough from local farmers and markets containing no added soy, bran, hydrogenated oils, seeds, gluten, etc.

AVOID

All commercial bread based on white flour containing vegetable oils, ascorbic acid, added gluten, iron, soy, bran and numerous additives that will contain 15+ ingredients.


SALT

BEST

Icelandic Sea Salt

GOOD

Redmond Sea Salt, non-iodized salt, Celtic sea salt

AVOID

Himalayan sea salt, iodized salt, msg, citric acid, hydrolyzed protein, and other additives.


SOUPS/BROTH

BEST

Stock made from grass-fed, pasture-raised bones, chicken feet, oxtails, shanks.

GOOD

GMO-free canned broth or stock w/out additives. Add 1-2 tsp of gelatin

AVOID

Most canned and all dehydrated soups, loaded with MSG.


We are part of a milk share that delivers food straight from a farm in PA. If you are local to the area and are interested in sourcing the freshest, most nutrient-dense food, check out the menu and prices here. They deliver food directly to Alexandria (Collingwood Rd & Sherwood Hall Lane), Arlington (South Arlington Ridge Rd & 23rd St), Dominion Hills (N George Mason Dr and 10 St N.), Reston (Soapstone Drive & Glade Dr), Centreville (Braddock Rd. & Sequoia Farms), Oakton (Vale Rd & Foxmill Rd), Woodbridge (Oakwood Dr. & Deepford Dr.), Stafford (Vanhorn Ln & Lakeview Dr.), Fredricksburg (Cambridge & Forbes St).


Website: https://greenhillsnova.grazecart.com/


Download our free anti-stress starter guide where we teach and educate you on the basics of rebuilding a foundation to health while mitigating many unknown stressors that could be present in your current lifestyle. Follow us on Instagram: Mitigate Stress and Colonna_Fitness, Youtube: Mitigatestress.com & Mitigate Stress 2.0 where we are constantly providing more in-depth content.


If you have seen the value in this article or wish to unlock your body’s potential, schedule a phone consultation on the front page of our website. At the very least, share this article and our mission with anyone in your close circle that can benefit from becoming the best versions of themselves.



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