Grocery List

Time to go shopping!

Is the junk food you are putting in your body NOW worth the regret you will feel LATER. I can't say I always make the best decisions, I definitely eat bad here and there. As soon as the junk hits my stomach I regret it! Fill your body with good quality food because your body deserves it!

Tip of the year: DON'T EVER SHOP HUNGRY!! Huge mistake, you will buy everything in site and all of the things you know you shouldn't.

It is a necessity to have a plan when you head into the grocery store. If you don't have a plan you will sabotage your diet and regret it. A step up from just having a grocery list is having a meal plan for the week. It doesn't have to be set in stone, but set out and plan on what your dinners are for the week at least.

A great friend once suggested me to read the Eat Clean Diet by Tosca Reno. Thank you Abby for urging me to read this great book! I am now passing along this knowledge to you, treat yourself and teach yourself about the basic of nutrition so you understand what you are putting in your body. This clean diet is easy, healthy, delicious, and so feasible! Here  are some of the basics from her book on eating clean:

Want this on your book shelf? Click me!

Clean Eating

• This lifestyle does not focus on counting calories, rather you focus on the quality of the food you are putting into your body. Your body is sacred and the only one you've got, so treat it like a temple!
• Food consumed in its most natural state, straight from the ground baby!
• No processed junk! If you can't pronounce it walk away!
• Fruits and veggies are your best friends
• Nuts, legumes, natural nut butters, nut oils. (no additives)
• Whole grains like oatmeal, quinoa, brown rice. 
• Lean proteins. (chicken, ground turkey, fish, lean beef) Meats should be grass fed, free range! Free of chemicals and hormones. Don't fill your body with unneeded chemicals, in the long run you will pay less for medical bills!
• If you are a vegetarian: tempeh is a great source of protein, tofu, free range organic eggs.
• I personally stay away from most dairy but if you eat milk, cheese, and eggs, etc. PLEASE eat organic. Our dairy farms are a mess and you don't want your insides to look like a chemical warfare.

General rule of thumb for clean eating: The shorter the ingredient list, the better!

So when you head to the grocery store, set a plan! I personally love Trader Joe's and the local Farmer's markets. I am only making food for 2 so it is convenient, fresh, and great prices on organic. Here is a list of things that will look gooooood in your cart and your stomach:

please ignore the very berry clusters... those are Ryan's haha

Whole Grains

Brown rice

Brown rice cakes

Cream of Wheat

Granola

Muesli

Oats

Popcorn kernels

Soba noodles (LOVE THESE)

Whole-grain buns

Whole-grain English muffin

Whole-grain wrap

Produce (vegetables)

      Lettuce

      Broccoli

      Asparagus

      Green beans

      Spinach

      Bell peppers

      Brussels sprouts (check out my Maple Dijon recipe)

      Cauliflower

      Celery

      Mushrooms

      Pickles

      Cabbage

      Sprouts--throw it on your salads or sandwiches YUM

      Cucumber

      Green and Red pepper -- bell peppers work in so many dishes!

      Onions (green, red, yellow)

      Garlic

      Tomatoes

      Zucchini

      Squash

      Spinach

      Spaghetti Squash

      Pumpkin (fresh & canned)

      Sundried tomatoes-- check out my recipe for homemade sundried tomatoes

      Okra

      Parnsips

      Cilantro

      Chives

      Kale

      Dried Split Peas

      Corn--organic and in moderation

      Edammame (frozen)

      Canned chickpeas

      Miso

      Leeks

      Fennel

      Cherry tomatoes

Produce (fruits)

Blueberries

Raspberries

Lime and lemon juice

Apples

Grapes

Clementine

Watermelon

Pineapple

Bananas

Melons

Cantaloupe

Strawberries

Peaches

Pears

Oranges

Complex Carbs

Oatmeal

Sweet Potatoes

Black Beans

Kidney Beans

Lentils

Ezekiel Bread- sprouted grain bread, Trader Joe's has a great brand

Ezekial Brand pasta and wraps

Wild Rice

Brown Rice

Whole wheat orzo and couscous

Quinoa

Wheat germ

Flax seed and flax oil

Healthy Fats

Natural nut butters - PB2, Peanut Butter, Almond Butter, Sunflower Butter, etc.

Avocados-- YUMM on everything

Olive-oil -- best used raw, on salads etc.

Nuts - cashews, almonds, peanuts, walnuts, etc. in moderation

Tahini paste

Proteins

Boneless, skinless chicken breast

Albacore tuna, water packed

Salmon

Extra Lean ground beef

Filet Mignon

Flank Steak (lean)

Extra lean ground turkey

Turkey cutlets

Bison meat

Tempeh -- fermented soy

Tofu

Beans -- pinto, red, black, chickpea, white, etc.

Dairy and Eggs

Fat-free cottage cheese

Eggs or egg whites

Non-fat, PLAIN yogurt --Greek is the best, dress it up with a little Agave Nectar

Fat-free string cheese

Almond Milk

Coconut Milk

Goat cheese

Condiments- check everything for High Fructose Corn Syrup

Braggs Liquid Amino Acid -- GREAT soy sauce substitute

Balsamic Vinegar

Balsamic Vinaigrette

Salsa

Chili paste

Tomato Paste - low sugar

Stewed tomatoes - low sodium

Mustard - yellow or Dijon

Vanilla extract

Almond extract

Low-sodium, fat-free chicken or vegetable broth

Reduced-sodium tomato sauce and tomatoes

Worcestershire

Coconut oil

Sugar-free applesauce

Hummus

Coconut butter

Rice wine vinegar

Toasted sesame oil

Herbs and Spices

Chili powder

Mrs. Dash

McCormicks

Cinnamon

Allspice

Basil

Bay Leaf

Onion Powder

Garlic Powder

Dill

Chicken Bouillion

Ginger

Sage

Rosemary

Parpika

Thyme

Oregano

Curry Powder

Red Pepper

Dry Mustard

Cumin

Saffron

Nutmeg

*$1.99 for salt and pepper grinders at Trader Joe's. A few of my favorites are Garlic Salt, Himalayan Salt, Rainbow Peppercorn and Everyday Seasonings.

  

     AVOID

     Dairy Products

     Juice

     Bread

     Salad Dressings (exceptions are lemon juice and balsamic vinegar)

     Spreads (butter, margarine, mayonnaise)

     High sodium foods

     Shrimp-- they are bottom feeders, and are not environmentally friendly

(these are all just suggestions, this list is not limited!)