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Let's Go Shopping

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


  • 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


  • Olive Oil (preferably extra virgin)

  • Coconut Oil (MCT Oil)

  • Flaxseeds and Flaxseed Oil

  • Ghee Butter (clarified butter/grass fed)

  • Grape Seed Oil


  • 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


  • 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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