[op_liveeditor_element data-style=””][text_block style=”style_1.png” align=”left”]Quick Summary
When shopping for food, work to move away from buying lots of foods that come in boxes and have bar-codes, instead opting for more foods that you put into bags.
Look at your grocery and identify foods that will last +2 weeks, are there fresher alternatives?
Are you buying pre-made boxed dishes? Is there a fresher alternative that you could make?
Moving from barcodes to bags will help remove unneeded chemicals and preservatives from your diet, while increasing the vitamin, mineral, and antioxidant content of your diet. It will also very likely increase the amount and quality of fruits and vegetables that you are eating.
Moving from barcodes to bags will also decrease the calorie content of your diet by removing added sugars and simple carbohydrates.
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Moving from barcodes to bags is an easy to use concept that can quickly change the face of your diet. As you look at your shopping, and even your shopping cart when you are in the store – ask yourself this simple question:
Are there fresher versions of any of these foods?
Oftentimes the answer is yes. In the video, I mention selecting fresh green beans instead of canned green beans. You don’t even have to make the jump from canned to fresh, opt for frozen instead – it has a little longer shelf-life due to freezing (not preservatives) and frozen fruits and vegetables are generally flash frozen at peak ripeness.
When putting this rule into action in your diet, please don’t take barcodes to bags too literally. Go by the spirit of the law and not necessarily the letter of the law for best results. Remember – the 7 Step Weight Loss Plan isn’t about stressing the details, but instead the constant and consistent application of key principles.
Here’s some more info to get you started.
Foods You Put Into Bags
– Fresh vegetables
– Fresh fruits
– Nuts & Seeds (from the bulk section of the supermarket)
– Fresh meats
– Quinoa, Brown rice, and other grains (again from the bulk section of the supermarket)
Foods in Boxes with Barcodes
– Boxed Rice/Pasta Dishes
– Processed and cured meats
– Cookies, Crackers, etc
– Most breakfast cereals
– Overly salted and preserved foods
These are my top 3 favorite barcodes to bags recipe switches. Enjoy!
1. Sloppy Joe
Sloppy Joe in a can? We can do better that! Sloppy Joes can be eaten several different ways – open face, in a sandwich, or just in a bowl (my favorite). This dish is so good and so simple, it will quickly become a staple in your diet. Check it out here (I recommend you use 90/10 ground beef).
2. No Bake Macaroni & Cheese
This is a great alternative to boxed macaroni and cheese. My wife and I have been making this dish for almost 10 years! I have used multiple variations with clients who have kids or who are big kids at heart. Check it out here.
3. Pot Roast
This is a very common boxed dish (I’m not sure why, as shelf-stable pot roast seems like it would be the worst thing to eat) or a canned dish (generally in the form of pot roast stew). Making a quality pot roast isn’t complicated and it makes your home smell amazing. Below is my go-to recipe for pot roast. It is so good, Rachel Cosgrove included it in her book Drop Two Dress Sizes.
Super Simple Pot Roast
2 pounds beef chuck shoulder/clod roast
1 tablespoon extra virgin olive oil
2 onions, chopped
2 cups chopped turnips
4 cups baby carrots
4 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper
1 tablespoon dried thyme
2 teaspoons dried rosemary
1 1/2 cups low-sodium beef broth or red wine
Makes 5 servings
How to Make: Preheat the oven to 350°F. Place a large ovenproof pot or Dutch oven over medium-high heat. Add roast and brown on all sides. Remove roast from the pan and pour out liquid. Add olive oil, onions, turnips, and carrots. Cook until the onions begin to become translucent. Meanwhile, rub the roast with the salt, pepper, thyme, and rosemary on all sides. Add the roast back to pan along with the broth or red wine. Cover tightly and simmer for 5 minutes. Place the pan in the oven and roast for 2 1/2 to 3 hours, or until the roast can easily be pulled apart with a fork.
Alternative cooking method: Brown the roast and season as directed above. Place in a slow cooker with the remaining ingredients and cook for 6 to 8 hours on low. [/text_block][/op_liveeditor_element]