When shopping at your local grocer, stay on the outside perimeters and avoid unnecessary aisles. Do your best to frequent stores with a wide array of products that are organic, natural, steroid or hormone free, minimally processed, and/or contain no artificial ingredients. Some of my favorite store chains are Trader Joe’s, Whole Foods, Sprouts, Gelson’s Markets, Wegmans, Costco, local health food stores, and local farmers markets-in addition to ordering from organic businesses. Believe it or not, this food goes a long way. Most farmers markets fruit and vegetables maintain freshness longer than some of the produce we purchase in regular markets/grocery stores. In addition, having some keto, vegan, vegetarian, go-to, grab and go healthy snacks or quick meals are great to add for a variety.
The goal is to always have specific items dominate your kitchen versus processed, chemically-treated foods. Below are some suggestions to begin on your path transforming your refrigerator and kitchen cabinets to reflect a wiser, healthier, fitter you.
Now let’s go shopping!!
Protein- lean cuts, organic, grass fed, no hormones...
Chicken Breast
Ground Turkey Breast
Ground Beef
Eggs
100% Organic Pasteurized Liquid Egg Whites
Fish (e.g. salmon, tuna, halibut, orange roughy)
Natural Nut Butters- (e.g. peanut butter, almond butter, cashew, etc.)
Nuts/Seeds- (e.g. pumpkin seeds, almonds, peanuts, walnuts, pecans, sunflower seeds, etc.)
Greek Yogurt
Vegan Yogurts (various)
Soy Beans
Bone Broths
Mozzarella Cheese
Complex Carbohydrates or Healthy Option Pasta Options
Brown Rice
Yams or Sweet Potatoes Grits
Quinoa
Chia Seeds
Slow-cooked or Quick Oats in canister (vs. pre-cooked oatmeal in packets)
Cream of Wheat
Shredded Coconut Flakes
Brown Rice Pasta
Gluten Free Pasta options
Bean Pastas (e.g. red lentil, black bean, chickpea, etc)
Spaghetti Squash
Zucchini Pasta
Cauliflower Rice
Fibrous Vegetables and Fruits with Antioxidants
Broccoli
Spinach
Kale
Leafy greens (e.g. romaine lettuce, arugula, mixed baby greens, microgreens) Asparagus
Brussel Sprouts
Pears
Apples
Blueberries (fresh or frozen)
Strawberries (fresh or frozen)
Raspberries
Blackberries
Lemons
Limes
Kiwi
Seasoning / Spices
Black Pepper
Crushed red pepper
Cinnamon
Nutmeg
Onion powder
Ginger
Mrs. Dash
Paprika
Mustard
Hot Sauces
Antioxidants
Avocados
Red grapes (darker grapes)
Cranberries (try whole and prepare them yourself)
Vitamin C- oranges, clementine's in moderation
Raisins
Garlic
Carrots
Spinach
Broccoli
Green Teas
Rooibos Tea
Bananas
Fats
Olive Oil (preferably extra virgin)
Coconut Oil (MCT Oil)
Flaxseeds and Flaxseed Oil
Ghee Butter (clarified butter/grass fed)
Grape Seed Oil
Sweeteners
Honey (various types for internal/external uses)
Manuka Honey (10+ or higher)
Stevia
Monk Fruit
Agave
Organic Maple Syrup Grade A
Raw Brown Sugar
Molasses
Beverages
Water
Coconut Water
Seltzer Drinks
Teas
Milk: Non-Dairy options are always better
Kombucha
Green Drinks
Smoothies (with the least amount of sugar)
Naturally sweetened fruit juice with no sugar added (If you must by in a container, suggestions are Tropicana, NEWMAN’S OWN, and Welch’s grape juice)
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