Navigating the Grocery Store Aisle with clarity

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Your healing begins before you eat. It begins with what you place in your cart.

This guide is here to return sovereignty to your nourishment — through awareness, label decoding, and ancient knowing encoded into modern choice.

🛒   What to Watch For (Avoid When Possible)

• 🚫 Seed Oils: Canola, soybean, corn, cottonseed, sunflower, safflower, grapeseed
  → Promote chronic inflammation, mitochondrial damage, and cardiovascular stress
• 🚫 Added Sugars: High fructose corn syrup, dextrose, maltodextrin
  → Spike insulin, impair liver detox, deplete minerals, lead to fatigue, mood swings
• 🚫 Artificial Ingredients: Red 40, Yellow 5, aspartame, sucralose, BHA, BHT
  → Linked to migraines, anxiety, hormone disruption, attention dysregulation
• 🚫 Flavor Enhancers: MSG, yeast extract, “natural flavors”
  → Excitotoxins overstimulating the brain and triggering inflammation
• 🚫 Bleached & Enriched Flours
  → Strip the body of minerals, elevate blood sugar, impair thyroid function, increase adrenal burnout and autoimmune risk

✅   What to Reach For

• 🥬 Organic or local produce (especially from regenerative or low-spray sources)
• 🥚 Pasture-raised eggs & grass-fed meats
• 🥥 Healthy fats: coconut oil, olive oil, avocado oil, ghee, organic butter
• 🫘 Sprouted or soaked legumes and grains
• 🧂 Mineral-rich salts like Celtic sea salt or Himalayan pink salt
• 🌱 Herbal teas, spring water in glass, low-toxin/mold free organic coffee

🧾   How to Read a Label

• Ingredients matter more than calories.
• If you can’t pronounce it — your body can’t process it.
• The first ingredient is the most abundant.
• “Natural” means nothing — learn to read beyond the front.

🌀   Shopping Ritual Affirmation

        “I fill this cart with light, nourishment, and truth.”

• Shop the perimeter where the real food lives.
• Avoid the middle aisles when possible.
• Pause at the shelf. Ask:
  “Does this support the frequency I’m becoming?”

📜   Clean Food Swap Sheet - Download complete list below

• Bread → Sprouted Ezekiel, sourdough
• Milk → Raw, grass-fed, or unsweetened oat/coconut
• Oils → Ghee, butter, olive, avocado, coconut 
• Cereal → Overnight oats or clean granola
• Soda → Sparkling water + lemon, lime, or mint
• Bars → Date-based, seed-based, or homemade

🌿 May your cart be light-filled, your food be healing, and your body remember what true nourishment feels like.

This is more than a grocery trip. It’s a sacred act of returning — to self, to Earth, and to truth.

With grace and clarity,

Sandy Craft – Holistic Pathways