Simple Shopping Tips to Become More Alive Now

New ways of choosing nutrition to unlock your inner power and vitality
By Susan Frailey, RN, CGRN

I have always been interested in nutrition, but when my son Dylan was diagnosed with autism at the age of 3, it became my top priority as I began the uncompromising search to unlock the mystery of this label. With a nursing and research background of 28 years, plus my inner guidance, nutrition was a natural choice. Instantly I noticed the positive effects of integrating new foods into our daily regime as we went gluten-free and sugar-free and incorporated probiotics and enzymes, fortified by pH balance and food combining techniques. This cleaner diet elevated Dylan’s wellness as well as my own, and it was easy to add to our busy lives.

Today, Dylan is a healthy and happy teenager. He attends mainstream classes, writes books, meditates, has lots of friends, travels, loves to ride horses and tell jokes. Our incredible journey not only transformed our lives, it also inspired me to write More Alive Now: Simple Nutrition to Change Your Life.

Witnessing the profound emotional and physical changes in Dylan on a daily basis required an adjustment on how I perceive his progress and well-being, as well as my own. I call it More Alive Now: it’s a new way of thinking that focuses on nutrition and health as a living spiral. We are on this spiral at all times, moving one way or the other. Life occurrences and daily nutrition choices dictate our position on this undulating mind/body/spirit continuum. It’s not a model of right or wrong—it’s a more forgiving and gentle approach, based on simply becoming aware and learning to make better choices in our given day.

To help everyone unlock their inner power, I’ve simplified my findings and combined them with a redesigned food pyramid in More Alive Now. This is designed to help us make choices that nourish our bodies and give us the necessary elements for health regeneration and movement up the living spiral of wellness.


To help you select more alive foods, I have adjusted the FDA food pyramid into five categories. These will expand your choices and help you create healthy, delicious meals that are simple to prepare.

When I talk about more alive foods, I mean choosing foods that are unrefined, unprocessed, and as close to their natural state as possible. While eating off the vine would be best, let’s just start with nonpackaged foodstuffs.

1. Oils, Essential Fats, Omegas

Remember this. Good fats do not make you fat. Write it on your refrigerator. Be mindful of the portion size suggested in all areas of the pyramid.

The fat category is highly misunderstood. I prefer to call them essential oils, or omegas, to change our way of thinking. Fats are essential to many processes in your body: hair, skin and nails, hormone production, body reserves, and more. Fat is not something to avoid. We need fats for metabolism to be efficient, and for the body to function optimally. Of course, it’s the fat you choose that is the key.

Some saturated fats are good for you and contain nutrition exclusive to the source. Take coconut oil for example. Coconut oil is bad for you if it is hydrogenated. But in its raw, unrefined state it contains no trans fats, is cholesterol free, contains medium-chain fatty acids easily broken down for quick energy, lauric acid to help support metabolism, and caprylic acid, a nutrient otherwise found only in breast milk.

Yes, it is a saturated fat, but you need nutrients from all types of fat, so rotate your fats to maintain a balance just like everything else.

Red palm oil is another example of a saturated fat that is good for you. Red palm oil is stable under high heat and contains the highest natural source of provitamin A carotenes, fifteen times more than carrots and 300 times more than tomatoes. Sacha inchi, also known as the Inca peanut, has a higher omega-3 concentration than any other plant, seed, nut, or fish.

Shop for cold-pressed, unrefined nut and seed oils like olive, sacha inchi (Inca peanut), red palm, coconut, pumpkin, sunflower, flax, hemp, borage, and fish oils like cod. Cook with ghee, coconut, red palm, some olive. Eliminate hydrogenated oils.

2. Proteins

Choose two servings per day. Your best bet is organic products, wild-caught fish, and free-range chicken. If you are concerned about the financial aspect of eating organic, remember that, although it does cost more money to eat conscientiously, this is your life insurance. What you do for your body today—how you eat, think, and cleanse—is your interlude to your next decade.

Shop for organic eggs, meat, wild-caught fish, and organic dried legumes, beans, peas, soaked nuts and seeds (almond, sunflower, and pumpkin). Legumes, beans, nuts, and seeds store well, are cost-effective, and easy to prepare.

3. Minerals, Enzymes, and Probiotics

Choose six servings daily, one from milk. (I don’t count kefir as milk.) Use salt wisely.

Vital for overall health regeneration, I created a mineral, enzyme, and probiotic foods category in the More Alive Now Food Pyramid, replacing the milk and cheese of the FDA Pyramid. I moved milk and cheese to the protein section.

We need a full spectrum of minerals for our body processes to function properly. For the muscles in your body to function properly, and for your heart to pump, they need minerals. Your cells need minerals to function. You cannot have a thought or contract a muscle—both happen through electrical impulses—without minerals in your bloodstream. If you do not have enough minerals, your ever-resourceful body will extract minerals from your bones and organs to maintain a constant alkaline blood level pH of 7.365.

Enzymes are another fascinating category essential to our well-being. Chewing your food allows for the release of enzymes in the food you are eating, and also stimulates your body to release its own innate enzyme storage. You use a certain amount of enzymes to digest your food and if you don’t chew well, you need a little more. If you eat overcooked meals, you need a little more. If you eat packaged foods, you need even more. If you eat junk food … you get the picture.

Probiotic foods are also called cultured foods, or fermented foods, and are my personal passion.

The probiotic power in foods is dictated by the beneficial microflora, the live bacteria and yeasts essential for maintaining health. Probiotics (pro=for, biotics=life) have been researched and found to improve digestion and promote gastrointestinal health, enhance synthesis of vitamin B, improve digestibility of milk proteins, improve immune function, and many other powerful benefits. You can create these superfoods at home with ease. (Did I mention I work full-time and have an autistic child?) It’s simple.

Once you are making your probiotic foods at home, you will need to add a few items to your shopping list. You’ll need organic milk or goat milk to make your milk kefirs, and you’ll need lemons, limes, dried figs, and sugar to make your water kefir soda. I’m routinely purchasing milk and citrus. I rarely drink milk, but I drink plenty of milk kefir. There is a difference in the product bioavailability and digestibility of milks once you kefirize them.

Cultured vegetables can be made in large quantities, so I usually shop for these ingredients once every four to six months or when needed. You’ll be shopping for mixed cabbages, carrots, onions, beets, or whatever you want to make into a nutritious probiotic side dish.

Recurring ingredients needed for probiotic dishes include organic milk, raw milk, organic raw cheese, seaweed (dulse, arame, wakame, nori), Himalayan or Celtic sea salt for minerals, kimchi, cultured vegetables, kombucha, water kefir, milk kefirs, and natto for probiotics and enzymes.

For food sources rich in calcium, purchase poppy seeds, chia seeds, sesame seeds, tofu, fortified soy milk, almonds, soybeans, figs, green beans, spinach, brazil nuts, chickpeas, kale, broccoli, spring greens, white cabbage, plus rice or oat drinks fortified with calcium.

4. Fresh Fruits and Vegetables

Four or more servings per day. Two fruits (citrus is best) and lots of vegetables.

Along with vitamins and phytonutrients, most vegetables and some fruits have the ability to neutralize your pH since they are alkaline forming. If you don’t know which are more alkaline, for now, just add more fresh veggies and fruits to your shopping list. Lemon and lime are great alkalizers. Grapefruit and oranges are good to have around, though they are not as alkalizing due to the high sugar content. Choose Fuji or Granny Smith apples, and other fruits that are not as sugary. Add more vegetables, especially dark and colorful ones, which are alkalizing. Shop organic, as raw as possible, and try to only purchase fresh-pressed juice.

5. Breads, Cereals, Grains, and Fiber

Four servings per day. Get out of your wheat comfort zone and try other whole grains such as quinoa (keen-wa), amaranth, buckwheat, and millet.

Many people become sensitized to wheat because we have been eating it for so long. Eat anything day in and day out long-term, and eventually you will get a reaction. Rotate your foods to avoid this allergenic response. Mix it up a bit for fun and health. Quinoa and millet have higher protein content than wheat, and also have less potential for genetic manipulation than their abundant big brother wheat.

You can usually get whole grains other than wheat at your local grocer these days. And there are many products made with these alternative gems if you just have to go packaged. Of course make sure you’re reading labels: buckwheat pasta may be 70 percent wheat and 30 percent buckwheat. When you do choose wheat, make sure it is a whole grain without a lot of additional ingredients. Again, think about the highest level of alive—organic bakery fresh or a sprouted grain. Don’t forget to try grains like spelt, Kamut, or triticale when selecting a new grain to try that has less gluten than wheat. You might see them marketed as wheat-free instead of gluten-free.

Shop for whole-grain breads, cereals, and pastas if you buy packaged. Add new whole grains quinoa, millet, buckwheat, spelt, barley, oats, brown rice, and potatoes.

You have the power to change your health and your future starting today. If you want to correct what you did yesterday or over the last decade(s), you can do so through nutrition, conscious eating, and cleansing. Start now with food choices and smart shopping.

And remember to begin incrementally. Choose where you want to spend your money, and it will all balance out. Start with 50 percent (or some percentage) organic, or start with fresh vegetables and organic meats. Find the combination that works for you and gradually add more.

Add these simple shopping tips to your lifestyle today, and become more alive now.


Susan Frailey, founder of More Alive Now and OSANA Publishing, is a board-certified gastroenterology nurse practicing since 1984.