- Buy Fresh then fresh frozen (vs. box or can)
- Organic when possible
- Non-GMO (genetically modified)
- Non-processed food (dry goods, cooler, frozen)
- Fish: Coldwater/wild fish
- Poultry: Free range/organic poultry
- Exchange non-dairy or goat/sheep for dairy when possible (cow has multiple stomachs so more acid)
- Cold Press Coffee instead of Hot Brew Coffee
- Main meals are mostly vegetables with some protein, none to very little conventional grain (See Optimal Exchanges)
- Fresh Lemon as a beverage and a condiment
- Hydration: Sipping versus drinking a lot all at once will better hydrate. Water can be Rooibos Tea, Lemonade (made with stevia).
- Rooibos Ice Tea and Fresh Lemonade with stevia are hydrating, replacing other drinks.
- Stevia, raw honey, real maple syrup or xylitol for conventional sugar
- Plant milk for cow milk
- Goat or plant cheese for cow cheese
- Ghee (clarified butter) for butter or margarine
- Sea salts for refined salt
- Stir fry or bake for frying
- Steamed for boiled
- Stir Fry, Warm on Stove, Bake, or Steam instead of Microwave
- Quinoa Blend Pasta for conventional pasta
- Unbleached, Sprouted, Kamut, Spelt, Coconut, Almond, Sorghum, Chickpea instead of conv flour.
- Spice and herb blends (vs individual) are optimal for table top soup add-on.
- Breads: Sprouted Grain Flours, Seeds, and optimal flours are now available. Examples: Good Seed by Dave’s Killer Bread, Ezekial, Manna,etc.
- Cereals: Sprouted Grain, Kamut, Quinoa, Sorghum, Brown Rice are all available in puffs, crisps, and flakes.
Shopping - Organic Fruit & Vegetables
- Apple (green)
- Boston Leaf Lettuce
- Brussels Sprouts
- Cabbage/Napa Cabbage
- Carrots (minimize/sugar)
- Cucumber (English/Org)
- Green Beans
- Green Peas
- Herbs (all)
- Lettuce (Iceberg has little nutritional value)
Spices & Herbs – Dry Goods Spices & Herbs
- Bay Leaf
- Black Pepper
- Bragg Liquid Amino Acids (replaces Soy Sauce)
- Chili Powder
- Concentrated Stevia Powder
- Curry Powder
- Herbs: All dried herbs
- Herb Blends: Herbs de Provence, Traditional and Ethnic Blends are great, any and all
- Mrs. Dash Table Blend – good basic
- Pink Himalayan or Sea Salt (unrefined)
- Spice Hunter (Zip, and other blends)
- Onion (Red or Yellow)
- Pepper (Green, Orange Sweet, Red Bell and Yellow Sweet)
- Peppers (spicy)
- Red Beet
- Spaghetti Squash
- Spinach (Baby Spinach)
- Sprouts (all)
Very Sparingly: Peaches, Apricots, Pineapple, Papaya, Oranges, Mangos, Tangerines, Strawberries, Plums, Cherries, Grapes
- Rice – Basmati (India) Brown / White
- Pasta – Quinoa Blend tastes most like wheat
- Cereal – Sprouted Grains, Whole Groats
- Canned Goods – Healthier items like legumes (beans) tomatoes, unsweetened coconut milk, etc
- Healthier sweeteners, like honey and pure maple syrup, stevia concentrate powder
- Extra virgin olive oil
- Apple cider vinegar
Easier to Digest Proteins
- Legumes/Beans: Lima, Red, Chickpea, Lentil, Pea, Pinto, etc.
- Nuts & Seeds: Almonds (pure water soaked), Brazil, Walnuts, Sunflower, Pumpkin, etc.
- Nut & Seed Butters
- Fish: Cold Water Wild Fish
- Soy: Fresh Organic Tofu
- Poultry: Organic Chicken, Turkey,
- Wild caught poultry & venison
Sparingly: Grass Fed Beef
Oils (Expeller First/Cold Press) >90 degrees
- Coconut Oil
- Almond Oil
- Avocado Oil*
- Olive Oil
- Grape Seed Oil
- Sesame Oil
- Sunflower Oil*
- No Heating: Hemp, Flax, Chia – good alone or in salad dressings
- High heat
- pHreshLiving.com article explains smoke points, etc.
Raw Nuts, Grains, Flour, Sprouted & Seeds
- Basmati Rice (India)
- Quinoa Pasta (tastes like wheat, easy exchange)
- Sprouted Grains (dehydrated) vs processed grains
- Seeds: Pumpkin, Chia, Flax, Sunflower, Caraway, Cumin, Fennel
Herbal Teas – Rooibos, tastes like black, caffeine free and rich in minerals.
Coffee: If you are a coffee drinker, to taper off you may want to cold press your coffee, tastes like hot brewed, much less acidic.
- Water Pitcher
- At Sink Filter (Countertop or Under Sink) Water Purifier
- Shower/Bath Filter
- Whole House Filter: Inline Compact
- Whole House & At Sink Filters
WaterSimplyPure.com offers budget friendly pure water solutions.
- When you are grocery shopping, think fresh, organic, then frozen as your primary options.
- Plant milk doesn’t have the lactic acid dairy does, so reserve dairy for those items you cannot purchase with plant ingredients.
- Fresh lemons and limes are delicious & a staple.
Unfamiliar or Other Food Items
- Wax Boxed Vege Broth
- Dry Broth – Vege, Un-Chicken, Un-Beef
- Coconut Milk Yogurt
- Concentrated Powder Stevia
- Nut Butters (seed and nut butters)
- Various Unrefined Sea Salt (unrefined / unprocessed)
- Rice or Vegetable Crackers
- Mayonnaise: Real Mayo or Vegenaise
- Unsweetened Coconut Water, Coconut Milk, Almond Milk, etc.
YourNatureStore.com offers pantry items in bulk, organic and budget friendly.
Food Preparation Tips
- Buy organic when possible; rule of thumb Organic when purchasing fragile vegetables and fruit, they absorb higher quantities of agricultural chemicals. The “less fragile or more robust” vegetation will absorb less chemicals (cauliflower, asparagus, broccoli, etc.).
- Rough-cut hard vegetables when you purchase, store in bowl of water in refrigerator so they’re always handy for food prep. Grab those you want and dice, chop, or grate as needed. Exchange water every few days.
- Leave one drawer in refrigerator for leafy vegetables; do not wash until ready to use.
- Stir fry high with cold pressed, high heat oils like Grape Seed and Avocado oils for most nutritional value.
- Steam with pure water and unprocessed sea salt.
- When possible, make your own dressing. Example: fresh lemon, puréed mint, garlic, and olive oil to use as a dip or sauce.
- Crockpot soups can be made with minimal condiments, a simple broth and vegetables, salt & pepper (Change it up at time of serving: Add fresh diced avocado, cucumber, with spice blends and/or minced herbs to your bowl first, and pour soup on top. This will change up flavor and personalize taste.)
- When making soups, make extra and store in freezer, in mason jars (3/4 full).
- Pre-make salads and store for up to 5 days in refrigerator in mason jars. Begin with dressing. At the office, dump the jar and dressing will be on top without your salad being wilted.