Your shopping Lists
Shopping Lists!!
Farmers Market
A perfect place to start!
Look up the nearby farmers markets and the days that they are up and running and put it in your schedule.
Why?
-Buy local = support locals
-Fresh & Live (serious nutrient benefits to this)
-Can be significantly cheaper
-You know exactly what you're getting
-It's fun
-Learn new things
-Talk to all sorts of people
-You're outside
-Bring your dog
-SAMPLES
Don't be intimidated to ask the farmer/seller if the food is organic/non-GMO/grassfed/pasteur raised/unpasturized/etc
They take pride in what they do, so most love to talk about it and share what they do. Annnnd it probably isn't the first time someone has mentioned something to them as people, especially those who seek out farmers markets, are becoming more and more aware of the the food industry. - I load up on as many seasonally fresh veggies as possible.
- Look for pasture raised meat, eggs, chz.
- Other novelties are fun to try
- Nut butters
- Raw, organic honey
- Gluten/flour/grain free breads
- SAMPLES
- don't get TOO carried away now...
Seasonal Food Guide!
Costco
I Love bringing people to Costco, let me know if you ever want a tour/stock up on goodies!!
This place keeps getting better and better with what they carry. They realize there's a huge market for clean, organic foods, which is absolutely awesome as Costco is a perfect place for families to shop (although individuals can absolutely benefit as well).
From the top of my head...
Produce
- "Power greens" (organic chard, kale, spinach)
- Organic Spinach
- Organic Kale
- Organic spring mix
- Mushrooms
- Organic carrots
- Brussel sprouts
- Medjool dates
- Bananas
- Organic raspberries
- Organic strawberries
- Organic blueberries
- Lemons n Limes
- Grapefruit
- Frozen
- Organic strawberries, blueberries, cherries
- Organic mixed berry
- Dried fruit
- Organic only!
Meat & Dairy
- Organic beef ~$21 for 4lb
- Emailed headquarters and asked all the right questions. Apparently it is 100% grassfed, grass-finished, raised in open pastures with no fertilizers/pesticides/herbicides, no antibiotics or hormones ever, humanely treated... yada yada yada
- Organic Chicken @ $6/lb
- Not sure of the behind the scene story with these chickens.. hopefully along the same lines as the beef
- Organic Bison 2.5lb for ~$17
- Wild caught Salmon
- See it for $8-10/lb all the time
- Raw cheese
- Comte, gruyere, manchego (sheep), every once in a while a decent goat cheese, possibly a couple others...
- Kerrygold Cheddar cheese
- Kerrygold
- Irish grassfed butter and Dubliner cheese
- Some other cheese looked legit, although they were pasturized..
- Organic eggs
- "Organic" eggs are still controversial, but if you must, I tend to see them for under $7/2dozen
- Non-dairy milk
- Almond milk
- regular and unsweetened vanilla that is GMO free and contains no caraggean, along with other weird additives
Other stuff
- Organic Salsa
- About 64 oz of tasty salsa for about $7.50
- Organic Hummus
- Ideally made with only olive oil
- Organic pasta sauce
- Look for the real simple one
- uses only olive oil as far as oils go, no extra sugars
- I only use this sparingly from time to time on veggies errr meatballs ..
- Almond butter
- Organic Flax meal
- Organic chia seeds
- Organic hemp seeds
- Pecans
- Walnuts
- almonds
- unless you can find somewhere that has unpasteurized almonds...
- Black pepper
- Garlic
- Sea salt
- Himalayan salt
- Some seasonings are legit, others do have unnecessary fillers, WATCH OUT!
- Stick with the Organic seasonings. Otherwise be sure to look at the ingredients!
- Some herbs may be alright (you do want your herbs as fresh as possible.. soooo keep these as a last resort!)
- Lara bars (if you must, they're rather sugary!)
- Late July chips (if you must, don't go overboard!)
- Organic brown rice (if you must)
- Organic quinoa (red or white)
- Frekeh (never had it, looks interesting!)
- Some have quinoa, or other gluten free noodles
- Black bean noodles
- Red Lentil Noodles
- Balsamic and olive oil
- Again, you can snag these for an awesome price, but ideally you want to buy your olive oil as fresh as possible and use it within 6 mo, maybe a touch longer, as the potent antioxidant properties diminish after some time.
- Organic coconut oil
- Use this S___T on everything (have another post about this...)
- Organic Avocado oil
- Organic, RAW honey
- Organic, fair trade coffee
- BioTrue contact solution
Just stay away from the supplements there.
Spice up your cabinet
Spices and herbs not only completely change a meals visual, textual, aromatic and taste qualities, but have tremendous physiological benefits as well. COUNTLESS benefits. So stock up on the essentials!
Plenty more that can be added eventually..
You will want these organic and as unprocessed as possible!
- Herbs
- Basil
- Tarragon
- Rosemary
- Oregano
- Spices
- Turmeric
- Curcumin
- Curry powder
- Cumin
- Cinnamon
- Chili powder
- Black pepper
- Coarse, unprocessed sea salt and or Himalayan salt
- cloves
- nutmeg
- Paprika (regular or there are some smoked paprika's that are tasty)
- Makes sure they're organic!! Why you ask?
- Other
- Coconut oil
- cold-pressed, organic, unprocessed
- Grapeseed oil (make sure you have coco oil first)
- make sure its not a mix of other oils
- balsamic (dark and white)
- Olive oil (do NOT use with any heat)
- buy as fresh as possible as it will have the best benefits
- apple cider vinegar
- raw, unpasteurized, with the "mother"
- RAW, organic honey
The Rest of the goodies
It is possible to shop at "normal" grocery stores and still make good choices. They have caught on to the transition among the consumers and carry many organic, clean choices; I just find it harder to do with an obscene amount of distractions while sifting through the store trying to find the decent stuff. Stores such as whole foods and local co-ops have created such an inviting, healthy, clean, and vibrant atmosphere that I love being a part of. Definitely helps me make better choices, even if I spend a few dollars more. I'd rather support them anyway.
- Meat and Dairy
- Grassfed, grass-finished, organic meat, regardless of animal
- Can't stress this enough. If you decide to start buying organic, please start with your meat products
- Avoid pork products, they tend to carry a higher toxic load based upon their dietary tendencies and rudimentary digestive systems and detox systems
- Open Pasture, free roaming, organic eggs
- again, tons of controversy on the labeling of eggs. "free range" dont mean nothin
- its a screwed up world, its confusing, i hate it too
- Raw, grassfed chz
- gruyere, cheddar, gouda, comte, blue. Best places to start looking. I just ask the cheese lady where the raw goods are and I usually snag a sample while I'm at it.
- Kefir, yogurt.. If you must. again, look for the same standards. yes, it will be more expensive, so trying giving up dairy for a while and see how you feel!!
- Fish
- Wild caught, NOT farmed for goodness sake
- If you eat fish often:
- Choose fish with an optimal omega-3:omega-6 (salmon for example, many white fish may not be the best option.)
- Try to stick with fish that tend to below in toxins (mercury being the famous one)
- Salmon, freshwater trout, smaller fish, crab, lobster
- Larger game fish tend to carry a higher toxic load
- Veggies
- As organically as possible
- Otherwise at least adhere to the "Dirty Dozen"
- LOAD UP.
- TRY NEW THINGS
- Rotate veggies and try to lean towards seasonal foods
- your basket should contain mostly foods from this group!
- Lots of color, lean more towards the greens though
- Find (or make!) fermented veggies.
- Fruits
- Everybody loves them, yes. It's easy to slam more than necessary though, so restrict how much you buy, then you can't overdo it. Sounds stingy, I know, I love fruit too, but try a lower carb, higher fat diet for a bit (at least a month) and you'll never turn back. You're body, brain and soul will thank you.
- Stick to lower glycemic fruits that are high in antioxidants, polyphenols, nutrients, etc
- Granny Smith-Green apples
- Berries-- basically all types, all of which provide different nutritional and detoxifying benefits
- Occasional citrus fruits
- Lemons and limes
- which are awesome with so many things, including using as natural cleaners!
- And of course... AVOCADOS
- Nuts and seeds
- If possible, try to find raw, unpasteurized
- almonds (all pasteurized if from the US, since 2007)
- walnuts
- pecans
- cashews
- Pumpkin seeds
- Hemp seeds
- Chia seeds
- Flax seeds
- Other Goodies
- Non-dairy milks
- Make sure they are at least non-GMO certified and don't have a ton of additives that you can't pronounce, one being caraggean..
- Almond
- Flax
- Coconut (I prefer canned coconut milk without water added. FULL fat. mmm)
- Cacao
- yes, with an "A"
- raw, unprocessed, organic, fair trade
- Almond butter
- Far better metabolically that PB..
- Almond and coconut flour
- Vanilla
- Organic, fair trade, whole bean coffee (dark or light, probably good to switch it up)
- Organic, unbleached filters, tea (with no additives)
.
- Supplements
Supplements???
Can't I get all my essential nutrients from the foods I eat? Ideally, Yes. In reality, NO. Most of our food is highly processed, toxic, and foreign to our bodies. Nutrient density is at an all time low, even in many "organic" foods. Not only is our food devoid of proper nutrition, but we are encapsulated in a toxic environment; regardless of where you are or how good you think you are at avoiding toxins. We need to take care of our bodies through our lifestyle practices and optimize our body's ability to utilize the food we supply it, and handle the toxins we are exposed to every day. That's where the PROPER supplements can fill this gap and get you on the right track.
People ask me about supplements all the time and I have to make sure they are getting on the proper supplements as most on the store shelves are toxic and on the opposite side of the spectrum of "healthy", which is essential the point of taking a supplement right?
And it's great to know all of you are taking whole food based, organic supplements that don't contain any toxic or allergenic GMO products, casein, soy, gluten, or synthetically manufactured vitamins or additives... RRRRIGHT??? Are you sure you are taking the best possible products?? One's that are not highly toxic to your body and completely negate any health goals you're trying to achieve? This is why I want to give you the opportunity get all your high quality products in the SAME spot!.. without having to rack the shelves at your local co-op trying to find the perfect product, wasting all sorts of time and money. (Speaking from experience..)
We're all unique, in every way, including our nutritional needs. Which is why one size does not fit all when it comes to your supplements. The easiest and quickest way to see what you may need is to take this assessment!
My Essentials Assessment
.Let me know if you have any questions my lovely people!
BUT, if you truly love to scan through all the labels and quite honestly... spend more money.. look for these typical things.
- Which are, as the title implies, supplemental to your everyday diet..
- Grass-fed whey protein
- and/or an Organic, vegan, raw protein
- Fish oil
- After much debate, I may be a bigger fan of krill oil..
- At least from good sources without any additives
- Vit-D3
- Orrrrr just get out in the sun
- the avg, fair skin person generates 10,000 IU of Vit D in 20 minutes of sun exposure... great for the soul tooo
- Magnesium
- Probiotic--High quality is a must!! Diverse culture that won't get obliterated by the stomach.. Which is why I like the IDLife or Garden of Life Probiotic. Some other legit ones as well!
- Green coffee bean extract
- Essential oils
- doTERRA or Young Living
- Essential oils are extrememly powerful in their own respect and have benefits that span across countless categories.
- Considering they have such potential, you will want the highest quality oils available. Truly therapeutic grade. Cold steam processed from natural sources.
- http://innatelee.blogspot.com/2015/04/finally-caved-in-doterra.html
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