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  • Sarah Holgen MS, CNS

The ultimate healthy shopping list - Transforming your fridge and pantry one item at a time.



Bring this shopping list with you to the store in order to start transforming your fridge and pantry into a health promoting palace. You certainly don't have to buy everything on this list at once, however making these choices can help replace poor options with better choices over time. I say this all the time... "You will eat whatever is in your house". Keeping those donut holes or nacho cheese Doritos in the pantry means that they are automatically associated in the brain as "available to eat". When we keep delicious and nutrient dense foods that we are striving to eat in our house, we will eat them more. Eating them more often can greatly improve digestion and inflammation, can decrease your risk of chronic diseases and help create true health.

Throw out or donate the old and make way for delicious healthier alternatives!


THE MASTER LIST:


VEGGIES:

Cabbage

Broccoli

Cauliflower

Spinach

Kale

Arugula

Celery

Peppers (including bell peppers)

Cucumber

Zucchini

Squashes

Brussel sprouts

Green Onion

Leeks

Bok Choy


ROOT VEGGIES/TUBERS:

Onions

Garlic

Beets

Radishes

Carrots

Jicama Root

Turnips

Yukon Gold Potato (organic)

Sweet Potato (organic)


FRUITS:

All Berries (organic) Strawberries, Blueberries, Blackberries, Raspberries, Boisenberries, Marionberries, Tayberries, Mulberries, Goji Berries, Acai Berries, Gooseberries, Goldenberries*, Currants (Pro-tip: Dried goldenberries taste like sour patch kids!)

Bananas

Oranges

Lemons

Limes

Grapefruit

Apple

Pear

Watermelon

Mango

Cantaloupe

Avocado


HERBS/SPICES:

Garlic

Thyme

Rosemary

Basil

Oregano

Cumin

Cayenne

Ginger

Turmeric


GRAINS:

Quinoa

Millet

Oats

Wild Rice


DAIRY/MILKS:

Raw goat cheese

Raw buffalo cheese

Raw grassfed organic butter

Organic unsweetened cashew/coconut/almond milk

Grass fed organic sheeps milk

Unsweetened "Lavva brand" yogurt

Full fat organic greek/regular yogurt


MEAT:

Grass-fed and grass-finished beef, bison/buffalo

Wild game: Elk, Venison, Bison, Moose

Pasture raised/wild poultry: chicken, game hens, pheasant, quail

Pasture raised organic eggs


PANTRY:

Apple cider vinegar

Coconut oil

Avocado oil

Sesame oil

Raw nuts/seeds: almonds, walnuts, brazil nuts and pumpkin seeds, sunflower seeds, flaxseed and chia seeds.

Hempseeds

Nori (seaweed flakes)

Gluten-free crackers made from seeds/nut flours

Organic Gluten-free pasta

Sunwarrior protein powder

Greens powder

Beef/turkey jerkey - nitrate-free, no sugar added, no colorings

Peanut butter / Sunflower seed butter / Almond butter (no sugar or oil added)


DRINKS:

Sparkling water (no artificial sweeteners)

"Calm" Vitality Now - Magnesium powder drink

Fresh pressed vegetable and fruit juices - from a juice shop or fresh pressed at home.

Filtered water

Oli soda pop

Zevia soda brand

Kombucha

Green Tea

Black Tea

Organic Coffee

Organic Matcha (non-irradiated and batch tested for toxins)



This is a great base foundation for healthier choices. Choosing from this list is a surefire way to avoid excess sugars, avoid poor quality processed foods, and stay away from foods and fake-foods that harm our health. Real whole foods are the basis for all healthy diets regardless of what the diet is, almost all diets contain a vast portion or almost all the ingredients listed above.


ENJOY!!!


// What happens within shows up on the skin //



Submit your favorite recipes or photos to sarah@sarahcns.com for a chance to get featured!

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About Sarah:

Sarah Holgen MS, CNS is a certified nutrition specialist that is passionate about teaching and educating her clients on how to make absolutely delicious meals that optimize health and vitality. She specializes in diabetes, skin conditions and digestive disorders and consults people all over the world via online meetings. Functional nutrition and lifestyle medicine help her and her clients achieve health freedom and let them get back to enjoying this one beautiful life we get!

To schedule a FREE 15 minute discovery phone call, please email her at sarah@sarahcns.com or call and leave a message at 541-633-7717.

In good health,

Sarah




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