I am a big fan of Costco, because they have high quality products at reasonable prices. This week we will take a quick walk through the store to discover my favorite purchases that will improve health and wellness. What do you have to add to the list?
1. Mineral Water:
Plain water is boring. Adding lemons helps, but I struggle to convince myself to drink more water. Mineral water, on the other hand, is not only tasty, but the extra minerals are beneficial! San Pellegrino is a good source for sulphates, with some notable health benefits, and It doesn't hurt that at Costco you can buy it in glass.
2. Organic Frozen Riced Cauliflower:
These large bags come with smaller bags of cauliflower in them. I love that it’s a quick and easy way to get important nutrients. Add mustard seed, raw radishes, cabbage, arugula, watercress, horseradish, spicy mustard, or wasabi to absorb the cancer fighting, sulforaphane.
3. Hand and Toe Warmers:
It’s cold out there (well, at least here in Minnesota), and like I’ve said in my previous blog there are definite health benefits from playing outside. With the right clothes (and accessories) I find that I am even more energized by playing outside on a cold day verses a hot day. Follow it up with a visit to the sauna, and you’ve got a perfect healthy day formula!
4. Raw Nuts:
Raw nuts contain more antioxidants and vitamins than roasted. Even if we refuse to eat raw nuts, consider roasting them yourself. When buying nuts raw we have control over the roasting temperature, duration, and type of fat used (if not using the dry method). Roasting at 284 degrees Fahrenheit for about 15 minutes will limit vitamin loss.
5. Organic Extra Virgin Olive Oil, Coconut Oil, and Avocado Oil:
These are three of my favorite oils! Extra Virgin Olive Oil has a low smoke point, so I tend to use it on salads with squeezed lemon or organic apple cider vinegar. Coconut Oil is great for baking and cooking vegetables at temps 350 degrees Fahrenheit or less, while Avocado Oil can go all the way up to 520 degrees! There are many nutrients that need fat in order to be absorbed in addition to the beneficial ingredients in oils (i.e. omega 3 fatty acids), so look for these next time you are at Costco.
6. Apple cider Vinegar:
There is a lot of hype when it comes to apple cider vinegar (more here). Its beneficial impact on our blood sugar has the most support in research. For example, one study indicates that vinegar can significantly improve insulin sensitivity in insulin-resistant subjects during a high carbohydrate meal by 19-34%, and the acetic acid in ACV may possess physiological effects similar to pharmaceuticals such as Acarbose or Metformin. The results of another study suggests that a limited dose of vinegar, in the form of salad dressing, is sufficient to influence significantly the glycemic response to a meal in those with normal blood sugar levels.
7. Furnace Air Filters:
The “Healthy Living Filtrete” by 3M is certified asthma and allergy friendly, and filters everything from dust to viruses. Furnace filters protect the furnace, while contributing to good health and well-being through cleaning the air circulating through the house. Filter designs and rating systems vary. Some filters remove large, heavy particles from the air but allow smaller particles to flow through. The smallest particles (0.3 microns and below) include smoke, smog, and viruses are removed by these electrostatic high performance air filters.
8. Organic Berries (Frozen and Fresh):
Every year the EWG’s Shopper’s Guide to Pesticides updates its list of the “Dirty Dozen” and “Clean 15” foods. Common foods found to have higher amounts of pesticides are berries, so whenever possible I buy organic. For example, a single sample of strawberries was reported to have 20 different pesticides!
When I eat fruit I focus on dark berries, because they have less natural sugar and some notable micronutrients. Blueberries, blackberries, and raspberries have the highest amount of antioxidants when compared with other fruits. Wild Blueberries are especially rich in anthocyanin, a flavonoid with potent antioxidant capacity, and can be found in the freezer section (Too bad I didn’t keep that picture of my teeth following a bowl;)) .
9. Beets (Powdered and Peeled Cooked):
Beets are known to support heart health, promote enhanced energy and endurance, improve circulation. According to research, one exciting benefit is their impact is its reduction of blood pressure. The peeled-cooked beets are convenient for a salad, while the powdered beets can be stirred into water for a run (Yep. I do this.) or blended into a smoothie.
10. Pure Vanilla:
Pure vanilla has antioxidant, antibacterial, and anti-inflammatory properties, so I find it a great addition to my coffee…especially with some Stevia and cacao powder for a healthy mocha! It is also a great addition to a smoothie.
I intentionally did not include on this list leafy greens and macadamia nuts. Their leafy greens seem to go bad really fast, so unless I am on a smoothie kick and adding a lot of spinach we do better getting our greens at Aldi or Trader Joes. The macadamia nuts are just plain dangerous! I have no self-control and (dare I admit) can finish off an $18 bag in just a couple of days (Yes. By myself!). So even though, in reasonable amounts, they are healthy, I am trying to protect you from my plight. If you can eat a handful at a time, go for it, but I recommend keeping them in the freezer.
Wendy Dellis is a certified wellness coach. She joins years of training and work in the area of behavior change, experience as a fitness instructor and run club coordinator with a passion for adventure and people. She lives in Minnesota with her husband, Jay, and two sons.
This was “Go to Costco Sick and in Your PJ’s Day”. Our beloved eldest promised me he was just getting a picture of the seaweed (Yes. I like Seaweed).
The information contained on this page is for general information purposes only. Nothing here should be construed as medical or healthcare advice, but only topics for discussion. No physician-patient relationship exists; please consult your physician before making changes in diet or lifestyle.