Healthy Eating Begins at the Grocery Store : Health Aisle Guide

Healthy Eating Begins at the Grocery Store : Health Aisle Guide

This little guide makes the aisle easier to navigate by showing you how to add a few items into your daily diet for a healthy boost.



This versatile grain can be used to replace the use of rice at home. It’s packed with protein and contains a balanced set of essential amino acids – perfect for those with gluten intolerance as it is gluten-free and considered easy to digest.



Tamari is dark brown in colour and slightly thicker than regular soy sauce. Not many people know this, but soy sauce is quite high in carbohydrates. This wheat free option is lower in carbs – perfect for those with gluten intolerance. If you’re fond of using a lot of soy sauce in your cooking, try this instead.


Virgin Coconut Oil

This unique form of saturated fat is capable of preventing heart diseases like stroke and the hardening of arteries. Take a few spoonfuls a day as a supplement, or add it to your salad dressings, or smoothies. You can even cook with it!



If you’re not a fan of instant oats, go for a bag of rolled oats and you’ll immediately notice a difference. Cook it with milk or soy, and for a sweet version top it off with honey, berries and nuts. Alternatively, opt for a savoury porridge version cooked with nuts and topped with light soya sauce, broccoli, tofu or meat.



This is a mix that combines equal parts of linseed (or flaxseed), sunflower and almond meal. It provides your diet with essential fatty acids, soluble fibre, and many other nutrients. Sprinkle this into anything you eat – add it to cut fruits, smoothies, oatmeal, or stir fries for a little punch of nutrition that’s tasty too.


Next time you pass the organic aisle at Cold Storage, pause a while and pick up a new ingredient for your cooking pot. While this isn’t a complete list, try a few of these items and you’ll see that it’s quite easy to eat healthy without compromising taste.

Pregnancy Diet: Eat Well and Be Well

Pregnancy Diet: Eat Well and Be Well

What a woman eats during her pregnancy can impact the baby’s health as well as her own, for decades to come. Check out these diet rules that will benefit both mother and baby.


1. Do not “eat for two”

Eating well does not mean eating a lot. Women nowadays gain too much weight during pregnancy, leading to numerous health problem such as diabetes and overweight foetus.


2. Folic Acid

Make sure the prenatal vitamin you choose contains folic acid. You need 400 mcg daily before you become pregnant and in early pregnancy. Sufficient intake in the first trimester reduces neural-tube defects by 50% to 70%.


3. Iron

Additional amounts of iron are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.


4. Avoid alcohol

Drinking alcohol during pregnancy can cause physical defects, learning disabilities, and emotional problems in children. Many experts recommend that you give up alcohol for your entire pregnancy.


5. Skip unsafe food

Steer clear of soft cheeses made with unpasteurized milk, as well as raw or undercooked meat, poultry, seafood or eggs as they may contain bacteria. Fish is a good source of lean protein, but swordfish, shark, king mackerel and tilefish are high in levels of methylmercury, and should be avoided.


The key is to fine-tune your eating habits but you don’t have to give up on all your favorite goodies. Treat yourself to tasty snacks such as a banana smoothie, frozen all-fruit nonfat sorbet, or trail mix – you may find all the ingredients at Cold Storage!

The Wonders of Spinach

The Wonders of Spinach

We all know that Popeye took his daily dose of spinach to get strong, but did you know that he was gaining so much more from it?

  1. Anti-cancer agent
    Spinach has at least 13 different flavonoid compounds that function as antioxidants and anti-cancer agent

  2. Daily dose of vitamin K
    Spinach contains a high amount of vitamin K which is important in maintaining bone health. One cup of fresh spinach leaves contain almost 200% of the daily value. Apart from vitamin K, spinach also contains other bone building nutrients such as calcium and magnesium.

  3. Stay smart
    Spinach has been found as helpful in protecting the brain from oxidative stress and it may reduce the effect of age related decline in brain function. A study done by the Chicago Health and Aging Project found that by eating three servings of green leafy vegetables each day you could slow mental decline caused by aging by 40%!

  4. And so much more

The list of health benefits from eating spinach could go on and on. It includes strengthening your eyesight with lutein which is a carotenoid protective against eye diseases, giving you a boost of energy with a high dosage of iron, and so much more.


Now what you should do is to make sure that spinach is a regular at the dinner table to help protect you and your family from diseases and health problems. Visit your nearest Cold Storage to shop for fresh spinach!