NUTRITION: WHAT DOES YOUR GROCERY LIST LOOK LIKE?

Clean eating is not as hard as it sounds. The focus is on whole, nutrient rich, minimally processed foods that fuel both your mind and body.

GRAINS, NOODLES, & PROTEIN

• Sprouted Grain Bread or Whole Grain Bread without HFCS
• wRAWps (high fiber, organic, raw wraps)
• Brown Rice
• Rolled Oats
• Quick Oats
• Steel Cut Oats
• Quinoa
• Quinoa or Whole Wheat Pasta
• Buckwheat Soba Noodles
• Black Beans
• Lentils
• Chickpeas
• Salmon
• Tuna (if canned, packed in water, no salt)
• Sardines (packed in water)
• Turkey
• Chicken
• Lean Beef
• Bison
• Tip: Whenever possible choose organic or natural grass-fed beef or lean chicken and turkey breast. If you are incorporating red meat into your diet, opt for 95% or higher lean beef.

SEEDS & NUTS (dry roasted)

• Almonds (Braga Organic Dry Roasted Almonds are THE BEST)
• Peanuts
• Walnuts
• Nut Butter (Almond, Peanut, Cashew) No added sugar or salt.
• Sunflower Seeds
• Pumpkin Seeds
• Flax Seeds
• Chia Seeds
• Hemp Hearts

VEGETABLES & HERBS

• Kale
• Collards
• Spinach
• Green Leaf Lettuce
• Romaine Lettuce
• Tomatoes
• Broccoli
• Sweet Potatoes
• Acorn Squash
• Green Beans
• Cucumber
• Asparagus
• Peas
• Carrots
• Onions
• Garlic
• Ginger
• Cilantro
• Parsley
• Jalapeño

FRUITS

• Lemons
• Limes
• Grapefruit
• Pears
• Avocado
• Green Apples
• Bananas
• Strawberries
• Blueberries
• Raspberries/Blackberries
• Melon (Watermelon is the best due to it's water and fiber content)
• Mango
• Kiwi
• Pineapple
• Goji Berries

DAIRY & DAIRY-FREE

• Organic Whole Eggs
• Feta Cheese
• Sharp Cheddar
• Daiya Cheese, Dairy-Free
• Cottage Cheese
• String Cheese
• 1% Milk
• Brown Cow Vanilla Yogurt
• Fage 2% Greek Yogurt
• Unsweetened Soy, Almond, Coconut, Rice, or Hemp Milk
• Earth Balance Coconut Butter

OILS, CONDIMENTS, & SPICES

• Extra-Virgin Olive Oil
• Coconut Oil
• Sriracha
• Agave, Raw Honey, or Natural Maple Syrup
• Walden Farms Sugar Free Maple Syrup
• Bragg Liquid Aminos (Low sodium soy sauce alternative)
• Coconut Aminos (Low sodium soy sauce alternative, less sodium than Bragg)
• Dijon Mustard
• Apple Cider Vinegar
• Balsamic Vinegar
• Red Wine Vinegar
• Fresh Ground Black Pepper
• Pure Salts (Pink Himalayan or Sea Salt)
• Turmeric
• Cayenne Pepper
• Cinnamon
• Nutmeg
• Red Pepper Flakes

BAKING

• Whole Wheat Flour, Coconut Flour, or Almond Flour
• Raw Cacao Powder
• Natural Vanilla Extract
• Natural Peppermint Oil
• Coconut Sugar
• Stevia

SNACKS

• Hummus
• Salsa
• Black Bean or Multigrain Tortilla Chips
• Pretzels
• Hot-Air Popped Popcorn
• Lara Bars
• Quest Bars (High Protein Source)
• Bobo’s Oat Bars

BEVERAGES

• Coconut Water
• Kombucha
• Herbal Teas
• Infused Water
• Zevia

TREATS

• Dark Chocolate (at least 70% cacao or more)
• Arctic Zero High Protein Ice Cream
• Two Moms in the Raw Truffles

SUPPLEMENTS

• New Chapter Whole Food Vitamins & Probiotics
• Vega Protein Powder (Plant based protein)
• Bluebonnet Whey Protein
• Bluebonnet Dual Action Whey + Casein
• Daily Multivitamin
• Fish Oil
• Vitamin D3
• Vitamin B-12
• Good Belly Probiotics

RECIPE: TUNA FISH SANDWICH

Yoko Ono, Original typescript with manuscript additions and emendations for seminal Fluxus publication Grapefruit. On 151 Japanese postcards. Ca. 1952—1964.

NUTRITION: The Yogurt Must Be Greek

By Anahad O'Connor

Greek yogurt, with its beneficial probiotic bacteria, high protein content and rich flavor, is one of the most popular health foods in America, comprising a billion dollar market.

But few people have as much appreciation for Greek yogurt – or expertise in making it – as Maria Loi, an acclaimed chef, author and host of television cooking shows that have aired in her native Greece and on PBS.

READ MORE HERE