Even "natural" foods shoppers need a shopping cart makeover. With so many packaged, refined and processed items, it's hard to get out of any natual foods market with a cart of healthy, life-sustaining food. Even one false move in the bulk aisle can leave me wounded. As much as I wish it were true, sugar-laced granola, yogurt-covered pretzels and chocolate "energy nuggets" are just not healthy.

But yet, I'm thankful. The bigger natural markets are a one-stop shopping spot that offer alternatives to the "SAD" Standard American Diet of hormone-laden meat and dairy, hydrogenated oils, refined flours and high-fructose corn syrup. And with a good amount of intention and self-control, everyone can make it out alive.


Here's How:

Stay around the perimeter of the store: This is where you'll find the fresh, perishable goods (produce, meat, eggs, dairy, vegetable proteins) that are more nutritious and have fewer calories pound per pound. Perimeter foods should eventually become your staples.

Shopping Cart Makeovers continued below...

Olive Oil

Olive oil should be consumed all year round, but winter is the best time to savor its freshly crushed, robust flavors.

The stronger the bite, the better. The compound called oleocanthal that gives olive oil its distinctive throaty sting is the very element that researchers have found to have anti-inflammatory properties. Internal inflammation is noted to have a key role in many modern diseases. To get the maximum nutritional benefit, skip over the "light", tasteless oils and go for strong, green and unrefined.

Olive oil is best consumed uncooked. Although not harmful when heated under the smoking point, the "good-for-you" fats and anti-inflammatory compounds become unwound when heated and will lessen its many health benefits. Try to incorporate raw olive oil into your diet everyday. Drizzle it over steamed veggies, in salads or on meats after cooking.

Tuscan Minestrone Soup A bowl of comfort... yet the addition of fresh vegetables and a drizzling of olive oil just before serving ensures nutritional vitality for the soup... Get Recipe

Moroccan Chicken with Olives and Lemon Browned chicken is gently braised in a punchy, spiced charmoula (lemon and herb sauce). The lemons and olives are added at the very end to maintain their nutritional value... Get Recipe

Deciphering the Labels

Extra-Virgin: This is the finest quality olive oil and always comes from the first pressing of the olives. Extra-virgin oils do not contain any refined oils and cannot be produced with chemical treatments.

Virgin: Virgin oils are less superior to extra-virgin, but no chemicals are used in processing and no refined oils are added.

Pure: Not really pure at all, these labels refer to oils that are usually a mix of refined oil and virgin oil. "Pure" oils cannot claim to be cold-pressed or untreated.

Cold-Pressed: As mentioned previously, oils become chemically altered when heated. Cold pressing keeps the delicate oils intact, maintaining sound nutrition quality, freshness and flavor.

First-Pressed: This oil comes from the first pressing of the olives, giving the oil a rich, strong, flavorful taste and a fine balance of acids.

Light: In other words, refined. These oils have been treated to neutralize any strong flavors. Refined olive oil has gained popularity in the west for a few reasons: it has a hotter smoking point and it doesn't have a taste. It also subliminally suggests to consumers that it has fewer calories than regular olive oil. Refined olive oil has the same amount of calories, yet is devoid of its many nutritional benefits.

Farm to School

"What's for lunch?" I asked my friend.

"Beef and barf and baby food", she replied.

That's what we called it all right, and sadly, that's actually what it looked like. What I'm referring to is the school cafeteria food in the 1970's.

Although there have been some improvements since then, there's still a looming concern about whether or not the kids are getting the right nutrition at school. Has the produce been sprayed with dangerous chemicals? Are they serving milk with hormones and antibiotics? Are kids eating processed junk food high in fried fats and refined sugar? Inquiring moms want to know.

In an effort to increase nutrition at schools and provide kids with lasting education in nutrition and health, an organization called Farm to School is sweeping the nation. These programs connect local farms that provide fresh, seasonal and organic foods (including produce, meat, eggs and dairy) to school lunch programs. Kids not only get to eat the food, but also get involved in how it grows. Students visit the farms, start gardens, and implement recycling and composting programs at school.

And it's good for the farmers too. Schools implementing the Farm to School program buy shares in the farms, ensuring that the farm has the resources for the growing season ahead. It's a win-win for everyone: Farms, schools, kids, parents, communities and Mother Earth share the wealth.

All but nine states now have at least one Farm to School Program, and those numbers are growing fast. The Farm to School website has clear resources for how to get a program started at your child's school, including state and federal policies, funding opportunities, forums, publications and links.

Check it out! farmtoschool.org

Limit purchases from the the center aisles: These aisles hold the packaged, processed foods that are high in sugar and flours, over cooked oils, fillers and too many ingredients in one box.

Know the aisles: When you go down an aisle for a particular product, try to make a beeline for what it is you want, skipping the other, less-beneficial items. Then move on.

Use the bulk aisle with caution: Choose raw instead of toasted nuts, flax and pumpkin seeds for omega-3s, whole grains (including easy-to-digest options like quinoa, millet and steel-cut oats) dried fruits, and trail mixes that don't contain chocolate. Okay... maybe small amounts of chocolate...

Make your shopping cart a work of art: It should look colorful and fresh, filled with 60-80 percent fruits and vegetables. Go for dark green, red and orange colors -- these indicate richness in beta-carotene, chlorophyll and other antioxidant-rich nutrients.

Eat before you shop: Treat errands like you're going out into a desert. Never make your trek without water, fresh fruit or nuts on hand. You may even want to sit in the car for 5 minutes to take a bite, calm your mind and set your intentions.

Make a list... Or not: It can be helpful to make a list and stick with it, but shopping without one is often more practical. If you know you love spinach, apples and loin of lamb, throw them in your cart and do something with them when you get them home. Improvise: Spinach can be tossed with a dressing or steamed along meats; lamb can be broiled or pan-seared with some simple herbs; and everyone knows what to do with an apple.

Some may snicker at making such a deal over the trivialities of grocery shopping. But those learning to be "conscious eaters" may have the last laugh. Gentle discipline with an intention of radiant health and inner tranquility just might be one of the best sources for a long and happy life.

Alison Anton - Alison is a nutritional chef, food writer, cooking instructor and meditation instructor. Alison's food articles have been published online at USAToday, Reuters, iVillage and more, and her popular food blog is regularly listed under Fox News' "Best Health Blogs".