Monthly Archives: October 2014

Whole Foods Grocery List

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Want to achieve optimal health and vitality? Then buy these foods and ONLY these foods. Packaged, processed foods are largely devoid of nutrients, contain ingredients we can’t pronounce and the body doesn’t recognize (because it’s man-made food!), and can alter our brain chemistry so we ravenously crave them. GET OUT OF THE BOX!! Your health depends on it.

Vegetables4-7 servings per day

Brassica family

  • Arugula
  • Bok choy
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Collards
  • Kale
  • Radish
  • Rutabaga
  • Turnip
  • Watercress

Carotene Family

  • Avocado
  • Beets
  • Carrots
  • Chard
  • Corn
  • Leaf lettuce
  • Pumpkin
  • Winter squash- acorn, butternut, spaghetti
  • Radicchio
  • Red pepper
  • Romaine lettuce
  • Spinach
  • Sweet potato
  • Tomatoes

Allium Family

  • Garlic
  • Onions
  • Leeks
  • Scallions

Other

  • Artichoke
  • Asparagus
  • Celery
  • Cucumber
  • Eggplant
  • Fennel
  • Green beans
  • Mushrooms, especially maitake and shiitake
  • Jicama
  • Okra
  • Parsnip
  • Peas
  • Potatoes
  • Summer squash- yellow and zucchini

Fruits- 2-3 servings per day

Flavonoid Family

  • Blueberries
  • Blackberries
  • Cherries
  • Cranberries
  • Figs
  • Purple grapes
  • Plums
  • Pomegranate
  • Raisins
  • Raspberries
  • Strawberries

Carotene Family

  • Apricot
  • Cantaloupe
  • Kiwi
  • Mango
  • Nectarines
  • Peaches
  • Watermelon

Citrus Family

  • Oranges
  • Lemons
  • Limes
  • Tangerines

Other

  • Apples
  • Bananas
  • Pears
  • Pineapple

Beverages

  • Filtered water
  • Chai tea
  • Green tea
  • Herbal teas- ginger, chamomile, liver detox, slippery elm, rooibos
  • Vegetable juices
  • Coconut water
  • Almond milk
  • Coconut milk

Whole Grains- 1-4 servings per day

  • Whole grain breads
  • Brown rice
  • Buckwheat
  • Oatmeal
  • Quinoa

Nuts & Seeds1-2 servings per day

  • Almonds
  • Brazil nuts
  • Cashews
  • Flaxseeds
  • Chia seeds
  • Nut butters
  • Pecans
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Legumes– 1-2 servings per day

  • Black beans
  • Chickpeas, hummus
  • Edamame
  • Kidney beans
  • Lima beans
  • Pinto beans
  • Tempeh
  • Miso soup

Cold-Water Fish– 3-5 servings per week

  • Salmon- wild
  • Sardines
  • Scallops
  • Tuna- eat sparingly due to high mercury content and unsustainable fishing practices
  • Cod
  • Haddock
  • Halibut
  • Trout

 Animal Foods2-4 servings per week

  • Beef
  • Chicken
  • Lamb
  • Turkey

Dairy– 1-2 servings per day, if tolerated

  • Butter
  • Cottage cheese
  • Eggs
  • Cheese- feta, goat, asiago, parmesan, romano, mozzarella
  • Kefir
  • Yogurt

Herbs & SpicesUse liberally

Fresh Herbs & Spices

  • Basil
  • Chives
  • Cilantro
  • Dill
  • Ginger root
  • Parsley
  • Rosemary
  • Tarragon

Dry Herbs & Spices

  • Bay leaves
  • Cinnamon
  • Cloves
  • Cumin
  • Oregano
  • Pepper
  • Thyme
  • Turmeric

Miscellaneous

  • Apple cider vinegar
  • Maca powder
  • Dark chocolate
  • Nutritional yeast
  • Sea veggies- hijiki, nori, wakame, dulse
  • Olive oil
  • Salsa
  • Sea salt
  • Stevia
  • Honey
  • Maple syrup- grade B
  • Tamari (gluten free soy sauce)
  • Vanilla extract

Notes

  • Eat organic, fresh, seasonal produce as much as possible. Farmer’s markets are a convenient and cheap way to accomplish this.
  • Eat organic animal products and pastured/grass-fed, if possible. Full-fat dairy is preferable as well.
  • Wild-caught fish are usually preferable to farmed.
  • It’s all about quality over quantity. It’s going to be more expensive to buy organic, but well worth the additional costs.
  • Check the ingredients labels on all packaged goods- don’t buy anything with names you can’t pronounce.
  • Diversity of foods is key. Buy different fruits and vegetables each week for a varied nutritional profile.
  • Shopping primarily at Whole Foods and farmer’s markets will help make the above suggestions easier.
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COULD STRESS BE AFFECTING YOUR WEIGHT?

Eurodiet Australia

We’re all familiar with it, whether it’s work, finances, family or something else, stress is an everyday factor in most Australians lives. According to the Stress and Wellbeing in Australia Survey 2013, Australian’s are getting more stressed every year! And what’s worse is that if what causes you stress is a long term problem, it could definitely be affecting your weight!

How do stress and weight relate?
Experiencing stress on any scale triggers a response you would know as ‘the fight or flight response’. What you might not know about this is that the fight or flight response releases a hormone called Cortisol, which is mostly responsible for any weight gain or a halt in weight loss that you may experience during times of high stress. Cortisol acts on your fat deposits, and stores them around your abdomen; it also gives you a higher preference for addictive behaviours, or returning…

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Macronutrient Superstar: Protein

The building blocks of our muscles, skin, tendons, bones, hormones, enzymes, and neurotransmitters- protein is an essential nutrient for the body. We hear lots of paradoxical reports concerning how much protein we should be eating… Some people would advise unlimited amounts, while others think we, as a society, eat way too much. This is why you shouldn’t believe everything you read on the internet- it’s just too damn confusing and conflicting!

The answer is this: there is no “right” amount of protein. It depends entirely on each individual and their specific constitution and biological make-up. While height and weight certainly play a part, they are certainly not the ONLY parts. Current health and immune status, genetics, activity level, and life stage all fit into the equation as well. Eat what works for YOUR body.

Major Roles of Protein

  • Used to build, maintain, and repair cells, enzymes, immune system, and hormones
  • Helps maintain volume and composition of bodily fluids
  • Transports nutrients to various parts of the body
  • Can be used for energy is necessary
  • Responsible for pigment of eyes
  • Provides the raw materials for collagen and elastin, which literally hold us together and are a primary component in our skin
  • Immune system and nervous system require protein to make their messengers

Healthy Sources of Protein

  • Eggs
  • Meats and poultry
  • Fish
  • Tempeh
  • Cheese- cottage, cheddar, feta, etc.
  • Whole milk yogurt (plain)
  • Whole milk
  • Spirulina
  • Nuts and seeds- almonds, chia and flax seeds, walnuts, sunflower and pumpkin seeds, pistachios, pecans, etc.
  • Protein powder
  • Nutritional Yeast
  • Beans
  • Quinoa
  • Peanut and almond butter

Ways to Increase Intake

  • Eat meat or fish (almost) daily. More specifically, aim for a 3 oz. portion 6x/week, with a 1 day break. Think meatless Mondays! It gives your body a break- proteins are the hardest of the macronutrients to digest- AND gives the environment a break- animal food production is notoriously energy exertive and greenhouse gas emitting.
  • Consciously try to eat a protein-packed food at EVERY meal.
  • Add nuts and seeds into your daily diet.
  • Make sure you always make or order salads with your choice of lean protein, i.e., fish, steak, chicken, or tempeh. Quinoa is a great addition as well.
  • Put a scoop of protein powder into your smoothie or yogurt each morning. You could also make a protein “shake”- simply put a scoop of the powder (chocolate would be preferable) and 1-2 Tbsp. of almond butter into a glass of almond or whole milk and stir. It’s really that simple. And tasty!
  • While any type of full-fat plain yogurt will do, Greek yogurt is great because it typically has double the protein. Add cinnamon, protein powder, walnuts, and chia seeds for a delicious, healthy, and filling breakfast.
  • Eat eggs for breakfast (or dinner!). Eggs are one of the world’s most nutrient dense foods, so feel free to eat 1-2 daily. Don’t worry about the cholesterol content- studies have shown that there is no clinically significant relationship between dietary cholesterol consumption and heart disease.

Cilantro-Lemon Sardine Salad in Avocado Halves

Cilantro-Lemon Sardine Salad

I never thought sardines would be on my list of favorite foods. They’ve always, well, made me want to puke upon first olfactory whiff. Fish in general and sardines in particular have had this effect in the past. So, it is a new arrival to the list, and long overdue it appears. It turns out they’re SUPER healthy for you. They carry quite a nutritional wallop with copious amounts of vitamin B12 and selenium, each necessary for nerve and skin health. Add in omega-3 fats, protein, vitamin D, and calcium and you’ve got a full spectrum food source, making for an ideal lunch option!

Ingredients: (serves 2)

  • 1 can of sardines with bones, packed in either water or olive oil
  • 2 Tbs. chopped cilantro
  • 1 Tbs. mayonnaise (or not!)
  • 1 Tbs. spicy mustard
  • 1 Tbs. fresh lemon juice
  • 1 Tbs. dulse flakes
  • 1 whole medium avocado
  • Salt and pepper to taste

Combine all ingredients, except the avocado, in a small bowl and mash together with a fork. The bones in the sardines are small and hardly noticeable, so eat them bones and all for the added calcium boost.

To separate the avocado flesh from its skin, lightly run the tip of a spoon around a halve, then dig the spoon into the center of the avocado.

To serve, scoop a generous dollop into each avocado half, with a side salad of organic mixed greens and a light balsamic or miso dressing. Sounds a lot tastier than you initialed imagined, huh?

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Notes:

Eat whole, canned sardines for the calcium found in the bones. This is a super-effective means of acquiring this important nutrient. Just try it! You won’t even be able to taste them.

Replace cilantro for your preferred herb, such as basil, oregano, rosemary, or sage.

Lime can be used instead of lemon.

Since sardines are so small and low on the food chain, they don’t carry as much toxic mercury build-up in their bodies, making them a superior option to larger fish, such as tuna and swordfish. When mixed together with other ingredients, sardines taste very similar to tuna, so give it a try before you rule it out.

Health in a Cup

Is there any better breakfast than a nourishing green smoothie? I think not!

Loaded with vitamins, minerals, and phytonutrients, they are an excellent way to start your day. They’re detoxifying, energizing yet calming, and revitalizing to the whole body. By drinking a green smoothie first thing in the morning, you’re setting yourself up to make healthy decisions for the rest of the day. You don’t want all your hard work going down the drain, do you?

If drinking vegetables sounds gross to you, keep in mind that the fruit will give it a hint of sweetness, so you won’t taste them as much. Feel free to add more fruit if you’re just getting started on green smoothies and don’t have the palate yet. But don’t worry! Over time your taste buds will adapt and you’ll actually start to crave them!

Ingredients (makes 2 servings)

  • 1 medium pear
  • 1 cup frozen pineapple
  • 3 stalks of celery
  • 1 cucumber
  • 1 large knob of ginger, grated (use more or less depending on preference)
  • 1 tsp. spirulina
  • 1-2 Tbs. ground flaxseed
  • 1/2 cup water (add more if needed to blend properly)

Instructions

Place all ingredients in blender, with larger pieces on bottom. Add water last. Blend until smooth and pureed. Sip slowly throughout the morning and feel yourself getting healthier!

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