How To ShopHealthy At

The Ultimate Guide On

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Costco is such an amazing place! I highly encourage  allof my clients to invest in a Costco membership andutilize the items in this guide. Doing so will save youmoney and time. It will also help you to pick out the bestitems that are free of harmful ingredients, since I havealready laid the groundwork for you.  This is not an all inclusive list. Costco changes theirproducts often and some of these may not be available incertain locations. The prices may also vary as they canchange seasonally and year over year. However, I hopethat this will serve as a starting point and help you toexplore your local Costco to find these or similar itemsthat fit the parameters that we have learned abouttogether.  Best of luck shopping!~ Cassidy

Introduction

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Fresh Foods

Organic Dates

$11.99 for 2 lbs or $5.99/lb

Dates are a daily staple in my house. They areone of the only sweeteners we use. They canbe used in smoothies, baked goods, and incookies and other desserts. They are alsogreat to just be eaten plain, as studies showthey are a great post-workout snack andgreat for quick energy. They can also alleviateanemia and play an important role in relievingdigestive disorders.

Onions

$5.49 for 10 lbs or $0.59/lb

Onions are an important tool in a healthy plantbased diet. Because you will want to greatlydecrease your use of salt and otherpreservative-filled flavors, you will want to findnatural flavorings to add to your dishes. Onionsare the perfect choice and can be easilycooked without oil. Onions boost immunityand are a powerful treatment with bothcancer and diabetes. They are also high anti-inflammatory properties, so they can help witha number of other conditions.

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Fresh Foods

Garlic

$4.99 for 2 lbs or $2.49/lb

Garlic is another great natural flavoring thatcan and should be used often in your plantbased dishes. It is an amazing immunitybooster and studies have shown it reducescolds by 63%. It is also high in magnesium,Vitamin B6, and selenium, so you are gettinglots of great nutrients as well. It is great innearly any form, so feel free to use it in apaste, chopped, boiled, baked, etc.

Organic Power Greens

$4.99 for 1.5 lbs or $3.33/lb

Greens are another item that consistentlymake it on the dirty dozen list. They soak in thepesticides and herbicides sprayed on themand then no matter how good you wash it, youwill be eating many of those harmful sprays.For this reason, you will always want to buyorganic. I love this green mix because itcontains kale, chard, and spinach! You can addit to your morning smoothie, any rice bowl, in afruit bowl, as a salad base and much more.Utilize these greens because they may be oneof the biggest protectors againstcardiovascular disease. They are very alkalizing,which can help neutralize acid pH’s oftenfound in our bodies.

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Fresh Foods

Organic Mushrooms

$4.99 for 24 oz. or $3.33/lb

Though mushrooms are low in calories, theyare high in nutrients. This makes them greatcandidates to add to soups, bowls, vegetabledishes, tofu dishes, and more. They areextremely high in selenium, which is theperfect food for thyroid, cancer, and heartdiseases. Studies have also shown that theylower cholesterol and improve bone health.But perhaps the best reason to add inmushrooms is that it helps with nutrientabsorption of many other foods, and is one ofthe few food items that naturally containsVitamin D.

Broccoli

$5.49 for 3 lbs or $1.83/lb

Broccoli is one of the greatest miracle foodsthat we have! We should aim to get a little bitof broccoli every single day. Don’t be afraid tothrow a little bit in your smoothie either!Broccoli is rich with so many nutrients andphytonutrients, that you can’t go wrong. It hasbeen shown to alter DNA to protect andrestore health, it can also reduce existingtumors by up to 75%. So buy two bags ;)

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Fresh Foods

Carrots

$6.49 for 10 lbs or $0.65/lb

Carrots are such an amazing price at Costco.Throw them in the fridge and they will keepfor a long time. They not only help eyesight,but they also contain carotenoids which lowerblood pressure and can help with insulinresistance. They are low in calories, butincredibly high in nutrients. So buy the bigbag and use them up whenever you can. Tryto get at least one carrot in per day. You willnotice the difference.

Pineapple

$2.99/pineapple

There are pretty good sales that you can findon Pineapples, but overall this is a great price.Pineapple is a great fruit to have on handbecause it is a perfect addition to a fruit salador smoothie. It is also a great snack and fairlyhigh in calories. Pineapples are rich inantioxidants and boosts immunity. Whatmany may not know is that it can help toreduce arthritic pain. Don’t worry aboutpicking a ripe one, it's nearly impossible. Justgrab one or two and let them sit on thecounter for a week or so.

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Fresh Foods

Brussel Sprouts

$5.99 for 2 lbs or $2.99/lb

Brussels sprouts might as well be namedmagical vegetable! They have tons of vitaminK and can protect our DNA against cancercells. They can also neutralize free radicals inthe body. Many people do not like them, butseasoned well and sautéed, slow cooked, raw,or baked, you can add them into other disheswith little fuss.

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Sweet Potato Potatoes are one of the items on the dirtydozen list consistently. Because of this it isimportant to buy them organic wheneverpossible. These large bags are perfect to keepin your pantry and boil, steam, sauté, or bakewith any meal. They are easy to digest, whichmakes them the perfect starch to add as astaple in the diet. The beta-carotenes andanthocyanins contained in them help toreduce inflammation. Studies have shownthat they are the ideal food for asthma andbronchitis patients. Just don’t peel the skins–that’s where most of the nutrients are!

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Refrigerated Foods

Organic Sauerkraut

$7.99/50 oz or $0.16/oz

Sauerkraut is cabbage and spices that havebeen fermented in vinegar. However, mostsauerkrauts contain citric acid and otherpreservatives that we want to avoid. Thisbrand is a great value and amazing quality.Having a spoonful a day is a powerfulprobiotic that aids in digestion. The naturalprobiotic is so important and is the easiest forthe body to assimilate. So regardless of healthstatus, I suggest it for everyone. It alsoprevents gastric ulcers and colon cancer.Because it is rich in iron, it also helps withoxygenation of the organs.

Grillos Pickles

$7.39 for 52 oz or $0.14/oz

Pickles are a wonderful snack because theyare a fermented food that is high in probioticpower, but low in calories. It took me monthsto find a pickle that I felt comfortablerecommending because every other brandcontains yellow dye, calcium chloride, citricacid and other preservatives. This brand hasNO chemicals or preservatives and they arethe only pickles I have ever liked. They arehigh in many nutrients and contain tons ofessential vitamins and minerals that improvedigestive health and lower inflammation.

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Refrigerated Foods

House Foods Tofu

$5.69 for 4 16 oz. packagesor $1.42 per package

Many people are wrongfully afraid of soybecause it contains “phytoestrogens”, whichsound like hormone disruptors. While it is truethat genetically modified soy is terrible andcan have negative effects on health, organicsoy has only shown positive effects in humanstudies. In fact, it is one of the most protectivefoods against cancer (specifically those withthe BRCA gene). This brand of tofu isminimally processed and the best quality Ihave found for sale. It is good for tofuscrambles, pesto sauce, baked, and used as aprotein in buddha bowls and much more.

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Frozen Foods

Mangoes

$7.99 for 5 lbs or $1.59/lb

Mangoes are bursting with flavor and a greatsmoothie base. You can’t go wrong withmangoes because they clear the skin, lowercholesterol and alkalize the body.

Many people are afraid of buying frozen because they falselybelieve that frozen does not contain the same nutrient value.However, this is often false because many of the “fresh” items webuy in stores were picked before they were ripe and shippedunderripe to your store where it will eventually ripen and losenutrient value. Moreover, many of the fresh produce items that webuy lose nutrients each day after it is picked, and they can often sitfor weeks before we buy them. Frozen produce is often picked ripeand immediately flash frozen, which preserves nutrients. They arealmost always a better price as well. So, I highly suggest to load upon frozen fruits and vegetables to save time, money, and nutrients.

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Frozen Foods

Nature’s TouchOrganic Berries

$11.89/5 lbs or $2.37/lb

Berries are usually very expensive, andbecause they are on the dirty dozen listshould always be bought organic. Thesefrozen berries are an amazing price (almostthe exact same price as non-organic)! Somepeople like Dr. Michael Greger recommendeating at least 1 cup of berries daily because oftheir antioxidant and nutritional value. Theyare extremely high in fiber and help fightinflammation as well. Keeping a few bags ofthese berries in the freezer are great insmoothies, desserts, in oatmeal, thawed,boiled, poured over pancakes, you name it!

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Organic SweetCherries

$9.49 for 4 lbs or $2.37/lb

Cherries are another item on the dirty dozenlist, so should always be bought organic.These organic cherries are a great price andgreat taste. Cherries promote sleep anddecrease belly fat. Recent studies suggestthat they can prevent Alzheimers! I highlysuggest buying these and making the“Chocolate Cherry Shake” in my cookbook –it’s a personal favorite.

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Frozen Foods

Organic WhiteSweet Corn

$7.49 for 5 lbs or $1.49/lb

Most corn is genetically modified, which issomething we should run far away from!However, when it is organic, it is divine. It is agreat thing to add to salads, stir fries, ricebowls, etc. Corn is high in Vitamin C andPotassium, which makes it great for us. It alsocontains phytonutrients that improveeyesight. It is also high in calories for avegetable, which means you are getting evenmore bang for your buck.

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Edamame Beans

$11.49 for 12- 9 oz bags or$0.95 per bag

Soy is another product that is oftengenetically modified, but when it is organic itis amazing for us. Do not shy away fromedamame beans, because they are one of theleast refined soy products on the marketwhich means we can enjoy greater anti-cancer benefits. These are a great source ofprotein with minimal fat, which means theyshould be a staple in your diet.

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Bulk Foods

Food ShouldTaste Good Chips

$6.99 for 24 oz or $0.29/oz

These chips should be for emergency use andnot consumed regularly as they contain oil.However, they have clean ingredientsotherwise and can be eaten on rare occasionswith trust that they will not be full ofpreservatives, chemicals, and harmful animalproducts.

Siete Chips

$6.89 for 12 oz or $0.57/oz

These chips should be for emergency use andnot consumed regularly as they contain oil.However, they have clean ingredientsotherwise and can be eaten on rare occasionswith trust that they will not be full ofpreservatives, chemicals, and harmful animalproducts. This brand is a good alternative forthose with digestive issues, because they aremade from yucca root and entirely glutenfree.

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Bulk Foods

Mixed Nut ButterAlmost all nut butters contain oil, which issomething that we want to avoid. This butterdoes not! That is what makes it a great pantrystaple that you can enjoy with little hassle andworry. Nuts have many health benefitsincluding protein, iron, and omega-3s.However, we should remember to consumethem in moderation because they are high infat.

Himalayan Pink SaltMost salt is “fortified with iodine”, whichmeans they synthetically add in chemicals.That is very harmful to the body and digestivesystem. They also contain many harmfuladditives. This salt is both cheap and does notcontain any additives; it is pure salt, which iskey. Pink salt also contains many vitamins andminerals that other salt does not because ofhow it was mined.

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$7.99 for 27 oz or $0.30/oz

$6.59 for 5 lbs or $0.08/oz

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Bulk Foods

Maple Syrup

Maple syrup should be another pantry staple!Maple syrup is a great option for sweetenerbecause it is derived naturally from plants andundergoes minimal processing. Many syrupsare sweetened with corn syrup or sugar, but100% pure maple syrup is easy to digest. Thisis the best price I have found anywhere andcan be used in place of sugar in any recipe.

Rice RamenThis ramen is my go-to! I keep it in my pantryand find myself using it once a week in apinch. It takes about 3 minutes to cook andmakes delicious ramen (just add fresh ginger,garlic, and liquid aminos), stir fry, or currysoup. This ramen is made with brown rice andamaranth, which provides yourrecommended daily allowance of wholegrains. Beyond that, it is high in calories andquick to make. Keep it in your pantry for thosedifficult nights.

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$8.99 for 12/2.5oz or$0.30/oz

$10.99 for 33.8 oz or$0.33/oz

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Bulk Foods

Hemp HeartsHemp hearts contain both omega-3s andomega-6s. They boast 25% of their caloriesfrom protein and have also been shown toreduce symptoms of PMS and Menopause.They are easy to add into the diet becauseyou can add a teaspoon on top of yogurts, onfruit bowls, in salads, on top of oatmeal, andmore. They often run about $12-$14 per lb, sothey are a great deal at Costco and will keepwell for a long time.

Chia SeedsChia seeds are jam packed with antioxidants,and don’t go bad easily. They can also helpwith aging and skin problems. Their high fibercontent can also help in weight loss. Chiaseeds actually contain more omegas thanfish, which makes them great for reducinginflammation. These chia seeds are anawesome price and you can use them inrecipes like chia pudding, chia jam, andsmoothies. Since they soak up moisture, theycan be used as an emulsifier and eggreplacement in a number of recipes as well.

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$8.99 for 12/2.5oz or$0.30/oz

$14.99 for 1.5 lbs or $9.99/lb

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Bulk Foods

Flax SeedFlax seed is a must have item for every plantbased person! It can be used as an emulsifierin baked goods and is a great source ofomegas and healthy fats. I like to add 1 tsp orso to my salads or smoothies. Some peoplebelieve that flax is a miracle food becausethey contain more than 800x more lignansthan other plant foods, which studies havefound is very protective against cancer. Theyalso contain a lot of fiber and help to lowerblood pressure and cholesterol.

Raw Organic CacaoThere is a big difference between cacao andcocoa. Cacao is the unprocessed, unrefined,and unsweetened version of chocolate. Andunlike its counterpart, it contains manyincredible health benefits. It contains anabundance of vitamins and minerals and ishigh in antioxidants. It also helps to increaseserotonin and suppresses neuro-inflammatories. I use it to make a number ofshakes and desserts that are guilt free!

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$8.99 for 12/2.5oz or$0.30/oz

$14.99 for 1.5 lbs or $9.99/lb

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Bulk Foods

Brown RiceBrown rice is important because it containsthe whole grain (bran, germ and endosperm)as opposed to white rice which has beenmilled, polished, and contains only theendosperm. While white rice is associatedwith a 17% increased risk in diabetes, brown isassociated with a 16% decreased risk indiabetes. Simply replacing white rice withbrown has also been shown to lower bloodsugar levels, reduces the risk of cardiovasculardisease and cancer. This brown rice is justover $1 per pound, which makes it one of thecheapest and best qualities around. Itimportant to find an organic rice so you don’trun the risk of glyphosate and otherpesticides and herbicides in your food. Riceshould be a staple in your diet.

Quinoa Quinoa can be expensive, but just over $2 apound, this quinoa is a great deal! It is high incalories and low in fat and protein, whichhelps you to meet your macronutrient goals,while still providing a number of necessaryvitamins and nutrients. They also containflavonoids, which are anti-viral and anti-inflammatory. Moreover, they contain allessential amino acids. There are multiplequinoa dishes in my cookbook that you cantry or you can use it in place of other grains inyour favorite grain dishes.

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$12.89 for 12 lbs or $1.07/lb

$9.99 for 4.5 lbs or $2.22/lb

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Bulk Foods

Organic DriedApple Chips

I don’t often suggest processed foods, butapple chips make a good snack for kids andon the go. They often have these on sale andyou can load up for those special occasions.Many forms of dried apples have preservativesand these do not, which make them a greatchoice. Because apples are on the DirtyDozen list, they should always be eatenorganic. Apples have a lot of pre-biotics andanti-cancer properties. It can also reduceanemia and its associated symptoms.

Prairie GrainsBread

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$9.89 for 14 oz or $0.78/lb

$4.99 for 2/32 oz or $0.8/lb

It is important to buy 100% whole grain breadthat contains no oil and little sugar. This isusually very difficult to find. Prairie grains fitsall of those criteria and it is cost effective andgood quality. 99% of the population doesn’tget their daily recommended amount ofwhole grains, which is only 3 oz. This breadwill help you meet your whole grains quotafor the day! I like to use bread for toast withchia jam or chickpea avocado sandwiches.This brand can go bad quickly, so make sureto keep it in the fridge.

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Bulk Foods

Dried FigsFigs are great for digestive health and helpsto prevent constipation and piles. Figs canalso aid in the treatment of sexual dysfunctionas well as weight loss. It is also a great treat byitself or in dessert since it is naturally verysweet. Figs keep well and are a great travel oremergency snack. These figs do not have anypreservatives or sweeteners, but be cautiousof other brands because they may containthese things.

Dried MangoesDried mangoes are delicious, but they aren’tcheap! I suggest these only for specialoccasions or traveling. This brand isparticularly good because it is one of the onlybrands that does not have a sugar or honeycoating. The mangoes are naturally sweetenough that they can fill your sweet toothwhile not compromising health. Mangoes canimprove bone density and promote weightloss, so you can eat these snacks all day withno guilt!

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$11.49 for 40 oz or $0.29/lb

$16.99 for 28 oz or $0.61/lb

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Common Items To Avoid

Mango and Peach Organic Salsa

This one is misleading. It is organic, and full of your favorite fruits andvegetables. But when you read the label you find that there are 2 kinds ofsugar and one preservative. This is a good example of something to avoidthat may look healthy initially.

Most of the food items in this guide are to show you what to eat.But there are many items at Costco that we should avoid. Manyitems are advertised and labeled to make you think that they arehealthy, but in reality they are disease promoting. The key is toalways read the label and watch out for hidden chemicals,preservatives, sugars, additives, and dairy products. Here are justa few examples of foods to avoid.

Remember To Read Labels

Citric Acid and Xantham Gum

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Common Items To Avoid

Organic Canned Mangoes

These mangoes are organic and fresh, right? Look again! They contain anumber of preservatives and chemicals that are harmful to our health. Plus,it contains a high amount of sugar to sweeten the mangoes.

Pure Fruit Bars

These have all the right words! Vegan, organic, natural, but are theyhealthy? A quick look at the ingredients shows that they contain thedreaded “natural flavors”, which is a catch all term to mean whatever thecompany wants! Beyond this, there are other harmful preservatives to avoid.

Citric Acid and Xantham Gum

Natural flavor, absorbic acid, and citric acid

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