What to Eat | Healthy Living

Eat Real Food

We recommend including a wide and colorful variety of fresh, whole foods that will activate, replenish and nourish your body, while avoiding common irritants and harmful foods that drain the body of energy, such as processed foods, factory-farmed animal products, sugar, gluten, dairy, caffeine and alcohol. Focus on food quality, not calorie counting.

Foods to Embrace & Foods to Avoid

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CATEGORYFOODS TO EMBRACEFOODS TO AVOID
Fruits All fresh fruits, freshly squeezed juices, small amounts of unsulfured dried fruit Commercial fruit juices,
sulfured dried fruit
Vegetables All fresh vegetables, frozen vegetables, organic non-GMO corn Canned vegetables,
regular corn
Animal Protein Organic or free range eggs, chicken, lamb, grass-fed beef, turkey, duck, wild game such as buffalo Factory-farmed meats including chicken, turkey, pork, beef, veal, cold cuts, canned meats, hot dogs, sausage
Fish Wild salmon, black cod, trout, shellfish anchovies, herring, sardines, wild fish (low mercury) Factory farmed fish, high mercury fish including: tuna, shark, swordfish
Grains Non-gluten grains including quinoa, brown and wild rice, buckwheat, teff, millet, amaranth, brown rice pasta, pure buckwheat noodles, gluten-free oats Gluten grains including: wheat, barley, rye, spelt, bran, farina, kamut, oats, couscous
Beans & Pulses All beans and legumes, fermented soy including natto, tempeh, miso Unfermented soybean products,
tofu
Nuts & Seeds Raw (not roasted), unsalted nuts Peanuts and peanut products
Dairy & Dairy Substitutes Almond, rice, hemp and coconut milk, raw milk cheese, sheep and goats milk products, small amounts of plain yogurt & butter (from grass-fed cows if possible) Regular cows milk, soy milk, non-dairy creamers, powdered milk, regular cheese, cream cheese, cottage cheese
Sweeteners Stevia, Xylitol, small amounts of raw honey (unheated), 100% maple syrup, 100% palm sugar, black strap molasses Cane sugar, beet sugar, white and brown sugars, fruit juice concentrate, high fructose corn syrup
Beverages Green, black, herbal teas (non-caffeinated), spring and sparkling water, fresh vegetable juices Alcohol, coffee, soft drinks, soda, commercial fruit juices, caffeinated beverages, commercial energy drinks
Oils Extra virgin olive oil, coconut, sesame, walnut, flaxseed Canola, sunflower, margarine, shortening
Vinegars Apple cider, white wine,
red wine, balsamic, rice
Commercial salad dressings
Herbs, Spices & Condiments All herbs and spices, mirin, mustard, wheat-free soy sauce Ketchup, relish, chutney, BBQ sauce, regular soy sauce, mayonnaise
Other Small amounts of dark chocolate Cocoa nibs, unsweetened cocoa powder Candy, milk chocolate, energy and protein bars

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Daily Living Shopping List

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Fruits
Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Clementines
Coconut
Cranberries
Figs
Grapefruit
Guava
Honeydew Melons
Kiwi
Lemons
Limes
Mangoes
Melons
Nectarines
Oranges
Papayas
Peaches
Pears
Persimmons
Pineapples
Pomegranates
Raspberries
Strawberries
Watermelon


Vegetables
Artichoke
Arugula
Asparagus
Avocado
Baby Greens
Bamboo Shoots
Beets
Bok Choy
Broccoli
Broccoli Rabe
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chicory
Chinese Cabbage
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Green Beans
Green Peas
Jerusalem Artichokes
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard Greens
Okra
Olives
Onions
Parsnips
Peppers
Pumpkin
Purslane
Radishes
Red Leaf Chicory
Rutabaga
Seaweed
Snow Peas
Spinach
Sprouts
Squash (summer & winter)
Sweet Potato
Swiss Chard
Tomatoes
Turnips
Watercress
Yams
Zucchini


Animal Protein | free range, organic
Chicken
Eggs
Grass-fed Beef
Duck
Lamb
Turkey
Wild Game


Fish
Anchovies
Black Cod (sablefish)
Herring
Sardines (fresh & canned)
Shellfish
Trout
Wild Salmon (fresh & canned)
Wild Fish (low mercury)


Non-Gluten Grains
Organic, non-GMO Corn
Amaranth
Buckwheat
Millet
Quinoa
Gluten-free Oats
Brown Rice & Wild Rice
Teff
Pure Buckwheat Noodles
Brown Rice Pasta


Beans & Pulses
Beans (all types)
Split Peas
Organic Edamame (non-GMO)
Lentils: Brown, Green, Red
Fermented Soy
(natto, tempeh, miso)


Nuts & Seeds
Almonds
Brazil Nuts
Cashews
Chestnuts
Chia seeds
Flax seeds
Hazelnuts
Hemp Seeds
Pecans
Pine Nuts
Pistachio Nuts
Poppy seeds
Pumpkin Seeds
Sesame Seeds
Tahini (sesame paste)
Sunflower Seeds
Walnuts


Dairy Substitutes
Almond Milk
Coconut Milk
Hemp Milk
Rice Milk
Goat Cheese
Sheep’s Cheese
Ghee (clarified butter)
Organic Butter


Sweeteners | use sparingly
Stevia
Xylitol
Raw Honey
Black Strap Molasses
100% Maple Syrup
100% Palm Sugar


Beverages
Herbal Tea (non-caffeinated)
Green tea
Coconut Water
Sparkling Water
Spring Waterc Black Tea


Oils
Extra Virgin Olive Oil
Flax Seed Oil
Coconut Oil
Sesame Oil
Walnut Oil


Vinegars
Apple Cider Vinegar
Balsamic Vinegar
Red Wine Vinegar
Rice Vinegar
White Wine Vinegar


Herbs, Spices & Condiments
Anise
Basil
Bay Leaf
Cayenne
Caraway Seeds
Cardamom
Celery Seed
Cinnamon
Coriander
Cumin
Dill
Dry Mustard
Fennel
Garlic
Ginger
Marjoram
Mint
Mustard
Nutritional yeast
Nutmeg
Oregano
Paprika
Parsley
Red Pepper Flakes
Rosemary
Saffron
Sage
Sea Salt
Tarragon
Thyme
Turmeric
Vanilla Extract


Other
Small amounts of
75-80% Dark Chocolate
Cocoa Nibs Unsweetened Cocoa Powder

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Healthy Eating - Do's & Don'ts

MAKING SMART CHOICES FOR HEALTH & VITALITY

Choose simple whole foods, close to their natural state. Whenever possible, eat local foods that are in season.

Choose organically grown foods whenever possible to avoid ingesting pesticides and chemicals. If this is not possible, or too expensive, here is a link to a list of fruits and vegetables that are most laden with pesticides.

Eat a wide variety of colorful fruits and vegetables daily. If you don't, then supplement your diet with a phytonutrient-rich supplement.

If you eat animal protein, avoid factory-farmed meats as much as possible. Try to buy grass-fed meats and free-range poultry. Organic meats and poultry without hormones would be next best and if you can not find them, then buy lean cuts of meat and remove the skin from the chicken as that is where the toxins are stored.

Try to identify the foods you are sensitive to and don't eat them daily. Eating different foods each day will increase your chance of tolerating foods you are sensitive to.

Do not become obsessive, splurge now and then on something "sinful" and enjoy every bite.

Eat slowly and chew your food well. This pre-digests the food stimulating the release of digestive juices in the stomach which further aids digestion.

Eat mindfully. This helps us to become more aware of the emotions connected to our eating patterns.

Know good fats from bad fats. Avoid partially hydrogenated oils, processed vegetable oils and trans fats. Nuts, seeds, avocados and coconut oil provide good fats.

Don't get stuck on trendy diets. Avoid processed and refined foods as much as possible and focus on quality. Eat more good fats, fewer bad fats and more good carbs, fewer bad carbs.

Be aware of hidden sugars and limit your intake of alcohol and caffeine.

Try to stop eating when you are about 80% full as your brain takes about 20 minutes to register that you are full.

Take joy in your meals, share them where possible with family and friends.

Healthy Shopping - Do's & Don'ts

HEALTHY SHOPPING TIPS

Try doing some of your shopping at local farmers markets if possible. Here is a great link to find one near you.

Never go shopping when you are feeling hungry. This will help prevent impulse buying — usually something junky — to satisfy your hunger.

Do most of your shopping in the supermarket in the outer aisles - the produce, the meats, fish, eggs. The inner aisles are usually full of processed foods which you want to avoid — the ones full of sugar, trans fats and other chemicals and preservatives.

Avoid processed foods, which are often deficient in important micronutrients, high in sodium and low in fiber — the more refined or processed, the less the nutritional value and the worse they are for you.

Choose simple whole foods — those closest to nature.

Buy fresh food, the fresher the the better.

Choose a wide variety of the most colorful fruits and vegetables, the more varied the colors, the better. This way you will get as many different phytonutrients as possible.

Buy organic fruits and vegetables whenever you can and if possible, locally grown.

Become a label reader — though most of the foods you should be eating should not require labels. If you do buy packaged or boxed foods, know what is in them.

As a general rule, if there are ingredients that you cannot recognize, pronounce or spell, you should not be putting those into your body. And no cartoon characters either.

Be wary of "All Natural" labels. Although I recommend eating close to nature, "All Natural" on a label is often meaningless and deceptive and a guise for hidden sugars.

Look for sugars in all its different forms on the label. A variety of different versions of refined sugars are often used to trick you into thinking that there is not much sugar in the product.

Here are some different versions of refined sugar to avoid — cane sugar, brown sugar, beet sugar, date sugar, grape sugar, glucose, sucrose, maltose, maltodextrin, dextran, dextrose, sorbitol, corn syrup, fructose, high fructose corn syrup, corn sugar, fruit juice, fruit juice concentrate, barley malt, caramel, carob syrup and sorghum syrup.

Look for the number of grams of sugar on a label — 4 grams is equivalent to one teaspoon. If possible buy foods that contain 3 grams or less.

Try to buy grass-feds meat and free-range chicken. Organic meats and poultry without hormones would be next best and if you cannot find them, then choose lean cuts of meats and remove the skin from chicken as this is where toxins are stored.

Limit buying fish with high levels of toxins. Choosing ocean-caught fish is generally a healthy choice and better than farm-raised fish.

Check personal care products for hidden toxins.

Switch to non-toxic cleaning products in your home.

Avoid using plastics # 3, 6 and 7 and those containing BPA or phthalates.

Bring your own shopping bag with you to the supermarket. Keep it green.