This exclusive resource for Nutrition Plan clients will give you a breakdown of what foods to buy, what to look for when shopping, how to implement them in your diet, and valuable tips!
-Organic Blueberries. -A healthier fruit option since berries elicit a smaller insulin spike than most fruits. -Incredible anti-inflammatory, antioxidant, and heart-healthy properties (one of the antioxidants, resveratrol, is what gives wine and dark chocolate its ‘health’ properties). -Blueberries contain flavonoids (a group of phytonutrients) that can boost brain function, lower risk of Alzheimer’s, decrease risk … Read more
-Organic Spinach. (seek Organic since it’s a top offender on the Dirty Dozen). -Ideally, purchase fresh Spinach (that is vibrant deep green color and not wilted), but it can also be found frozen or canned. -Anti-inflammatory, anti-aging, anti-cancer, and more! -Several flavonoids in Spinach act as antioxidants to keep cholesterol from oxidizing and protect your … Read more
-Organic Broccoli. – A member of the cruciferous family (related to Cauliflower, Brussels sprouts, Cabbage, and Kale). -Has 2x the Vitamin C of an orange and it’s Calcium is much more bioavailable than milk’s. -Contains phytochemical sulforaphane to help detox from food and air carcinogens. -Ideal to use Fresh Broccoli and lightly steam for 3-4mins … Read more
-Organic Kale. -Classified by leaf type: Curly, Plain, Leaf & Spear, Dinosaur Kale (aka Black Cabbage). -Most people don’t think of Kale as a protein source or healthy fat, but it contains all 9 essential amino acids and has more Omega-3 than Omega-6 fat (which is very rare in nature). -Loaded with Vitamins A,C,& K, … Read more
-Organic Dry Lentils. -Most often green, but also available in black/brown and red/yellow varieties. -Often soaked 8-12hrs and cooked for 20-45mins, based on type (follow instructions on bag). -Can purchase lentils from a can (but will have processed salt, less nutrients, and potential contamination if non BPA-free can). -Can also be Sprouted for enhanced nutrient … Read more
-Organic Peanut Butter (Ideally made with 100% Valencia Peanuts aka “Jungle Peanuts”). -Should only have 1 or 2 ingredients on the label. -Avoid all commercial brands since contain Hydrogenate Oils (trans-fat) and made with Peanuts that grow on the ground and are highly contaminated with molds, pesticides, and other allergens. – Technically Peanuts are a Legume … Read more
-Look Organic, Raw, Sauerkraut. -Must be non-pasteurized and will be found in refrigerated ‘healthy’ section of grocery store. (NOT the can of sauerkraut typically used for topping hot dogs) -Usually available in different flavors with various fermented vegetable combinations. -A great way to enhance your gut health and ‘reseed’ your gut with beneficial probiotic bacteria. -Consider … Read more
-Organic Cinnamon. -Can assist with insulin spikes. -Aids in boosting brain function and weight loss. -Helps to lower inflammation, heal sore throats, and more! -Use Cinnamon in your steel-cut oat recipes, shakes, nut/seed butters, and desserts. -If struggling with insulin resistance, consider finding ways to incorporate Cinnamon whenever possible. You can even sprinkle some on … Read more
-Look for a Can of Organic Coconut Milk (Ideally, Unsweetened). -This the real coconut meat and water (should be approx 13g fat/serving). -Has the amazing benefits of Coconut products, such as MCTs to help burn fat, boost thyroid and brain function, and heart health. -May see ‘No-Guar’ option since high doses of this additive have been linked to … Read more
-Look for Organic Unsweetened Coconut Milk. (Personally, I find Vanilla flavored best) -If you are working to break a sugar addiction, you may try sweetened varieties and work your way down to unsweetened. -This is still a ‘processed’ food, so I only suggest using in small quantities. (and not as healthy as Real Coconut Milk from a … Read more