Happy halloween all,
Just one more day to be strong together! I took a trip to the grocery store on Thursday(Wegmans is the best) and got excited about posting some thoughts about what I discovered. Over the last two years I have realized that stores are stocking a wider variety of healthy items. This seems to be particularly true over the last two months, as they have new and better items every time i go bi-weekly. Wegmans carries so many items that other stores don't, and they have an entire section devoted to specialty diet needs. Great if you want to avoid gluten, wheat, and artificial ingredients. Here are some items that I was able to get my paws, that are great for digestive health, and healthy foods for chocolate cravers. I have highlighted winning categories in bold.
Organic Popcorn: 7g fiber, 2g fat, 0g total sat fat, 1g protein, 1g sugar, 6% iron, 0 sodium!
Regular Popcorn: 5g fiber 5g fat, 2g saturated fat, 4g protein, 1g sugar, 4% iron, 280mg sodium
Chocolate(all natural!)Peanut Butter: 2g fiber, 13g fat, 2.5g total sat fat, 6g protein, 7g sugar, 4% iron, 35mg sodium
Peanut butter 2g fiber, 16g fat, 3.5g total sat fat, 7g protein, 3g sugar, 4% iron, 150mg sodium
"Polaner all fruit" all natural spread jelly 3g fiber, 0g fat, 0g sat fat, 0g protein, 6g sugar, 0% iron, 0mg sodium
Jelly(Mostly corn syrup) 
0g fiber, 0g fat, 0g total sat fat, 0g protein, 10g sugar, 0% iron, 5mg sodium
Walnut Olive Oil 0g fiber, 14g fat, 1.5g total sat fat 0g protein, 0g sugar, 0% iron, 0mg sodium
Olive Oil 0g fiber, 14g fat, 2g total sat fat, 0g protein, 0g sugar
Gluten free Brown rice noodles 4g fiber, 1g fat, .5g total sat fat, 4g protein, 1g sugar, 0% iron, 0% sodium
Inca Red quinoa 6g fiber, 3g fat, 0g total sat fat, 6g protein, 3g sugar, 12% iron, 2mg sodium
Quinoa 3g fiber,
"L.E. Roselli's" Spaghetti sauce 2g fiber, 1g fat, 0g total sat fat, 2g protein, 2g sugar, 8% iron, 35mg sodium
Spaghetti sauce 2g fiber, 2g fat, 0g total sat fat, 2g protein, 11g sugar, 8% iron, 520mg sodium
"Health Valley Rice Crunch-ems" Cereal 2g fiber, 0g fat, 0g total sat fat, 2g protein, 2g sugar, Low IronB, 150mg sodium
Regular Rice Check Cereal 0g fiber, 0g fat, 0g total sat fat, 2g protein, 2g sugar, 50% iron 
240mg sodium
Sweat Peas(No salt added) 3g fiber, .5g fat, 0g total sat fat, 4g protein, 5g sugar, 8% iron, 15mg sodium
Regular Sweat Peas 3g fiber, .5g fat, 0g total sat fat, 4g protein, 5g sugar, 85 iron, 400mg sodium 
Always check cereal boxes. Cereal can be killer, and can contain Far more iron or refined sugars that anything else you will eat all day! So many things are added to cereal for the purpose of a nutricious start to the day, that are hard on the liver if you have liver problems.
Image startting you day with some "great" , "healthy" organic cereal from the healthy section, that can be harder on the liver that anything else you eat all day. Just because it says "organic" or "all natural", and can be healthy for the rest of the body, it can help destroy the liver for people like us. Always check all information numbers.
Also, The walnut olive oil has less saturated fat than regular olive oil, which has 2 grams. That is 2.5% less of our daily value. Every little bit we can do helps!
However, i have one question for any diet guru who can answer it:
Under tha category of actual saturated fat there are two subcategories; polyunsaturated fat, and monosaturated fat. Regular olive oil has 2g polysaturated fat and 10g monosaurated fat, while the walnut olive oil has 10g polyunsaturated fat and 2g monosaturated fat. In other words they are reversed. Does anybody know the significance of these two classifications?
For a great digestion tip, try to avoid flour any time you can. To do this you can switch to rice, quinoa, or popcorn.