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:
Peppers (including bell peppers)
Yukon Gold Potato (organic)
Sweet Potato (organic)
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!)
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
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
Apple cider vinegar
Raw nuts/seeds: almonds, walnuts, brazil nuts and pumpkin seeds, sunflower seeds, flaxseed and chia seeds.
Nori (seaweed flakes)
Gluten-free crackers made from seeds/nut flours
Organic Gluten-free pasta
Sunwarrior protein powder
Beef/turkey jerkey - nitrate-free, no sugar added, no colorings
Peanut butter / Sunflower seed butter / Almond butter (no sugar or oil added)
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.
Oli soda pop
Zevia soda brand
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.
// What happens within shows up on the skin //
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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 email@example.com or call and leave a message at 541-633-7717.
In good health,