Recommended Grocery List

If we fail to plan, we plan to fail. Eating healthy begins with a good grocery list and having an idea of what meals to make for the week ahead. More tips and advice below.

Produce – focusing on seasonal produce and organic if possible

  • Veggies – lots and lots!
  • Sweet potatoes – great for sweet potato chips or just oven roasted with butter or coconut oil.
  • Mushrooms – use these in everything, from eating raw to throwing in eggs.
  • Wild green
  • Broccoli – usually buy frozen in bulk, therefore, no stress on consuming it before it may spoil.
  • Zucchini, asparagus, brussels sprouts, cabbage, all pending on the planned meals for the week.
  • Cauliflower – use as cauli mash or cauli rice.
  • Fresh herbs – can really change the way a meal tastes, and provide antioxidants and helps detoxify our body.
  • Avocado – helps heal us from the inside out.
  • Frozen berries – for those nights I want something sweet – coconut cream, cocoa nibs and berries.
  • Bananas – so good frozen
  • Jicama – full of fiber and great for dicing in a stiry-fry, salad or slice cylinders and use as a chip.
  • Lemons/Limes

Health Tips:

Eat fermented foods daily. You can find options at Whole Foods (including Kombucha), fermented vegetables at the farmer’s market and online at wisechoicemarket.com.

Overall diversify the types of produce you eat weekly, even simply rotate the type of salad greens you eat.

Meat/Seafood

  • Anything grass fed/free range at a good price – beef, lamb, venison, pork
  • Nitrate free bacon – shortcut or Canadian bacon
  • Organic, free-range poultry – opt for skin-on, bone in. Both of these elements are mineral rich and good for our body.
  • No nitrate, hormone free, gluten free deli meat (Boar’s Head, Applegate, Columbus
  • WILD Salmon, tilapia, scallops, calamari, tuna, cod, shrimp – usually buy frozen and some fresh if eating same day.
  • Sardines

Health Tips:

If you don’t have access to quality protein sources there are some great online stores and possible local CSA’s. I recommend US Wellness Meats, Tropical Traditions, Vital Choice (awesome seafood) and Eat Wild websites. Amazon is great for getting certain ingredients, including jerky.

Choose wild caught fish and not farmed. The nutritional profiles in wild are better and contain fewer toxins.

Dairy

  • Organic (grassfed is even better) butter
  • Full fat, organic and grassfed cheese
  • Free range, organic eggs

Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture contain: 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega- 3 fatty acids, 3 times more vitamin E, and 7 times more beta carotene.*

Aisles

  • Pickles
  • Oils such as coconut, macadamia nut and high quality olive oil
  • Nuts – store them in a cool place, heat can turn them rancid
  • Coconut flour and cream/milk
  • Dark chocolate and cocoa nibs
  • Himalayan sea salt
  • Hot sauce and spices
  • Tea and coffee (organic coffee)
  • Raw honey (real raw honey)
  • Salsa ( no corn or wheat ingredients)
  • Chia, hemp, whole seeds (soak chia seeds overnight in water or unsweetened almond milk/coconut milk to have a porridge like texture)
  • Tamari (gluten free soy sauce)

References:
Lopez-Bote, C. J., R.Sanz Arias, A.I. Rey, A. Castano, B. Isabel, J. Thos (1998). “Effect of free-range feeding on omega-3 fatty acids and alpha-tocopherol content and oxidative stability of eggs.” Animal Feed Science and Technology 72: 33-40.

A Day (Diet) In the Life of Kelly

It has been awhile since I have posted my daily food intake and since moving my food options have varied be remain to be primal choices. Enjoy this observation and let me know if you have any questions.

Brekkie

  • Paleo pancakes – 2 free range eggs, lots of cinnamon, Himalayan sea salt, tablespoon or so of coconut flour, 1/8 cup of almond unsweetened milk, cocoa nibs (for texture, flavor and health benefits) and coconut oil (to grease the pan).
  • Black coffee
  • Water
  • 2 probiotics, 2 fish oils, 4,000 IU vitamin D

Side note on why I choose the above – I prefer coconut flour over almond meal/flour. Almond meal/flour is tasty but it is a huge intake of nuts, which have antinutrients. Nuts are a great fuel source but should be consumed in moderation.

I do not put any honey or sugar in my paleo pancakes simply because they are so good and do not need it.

The noted supplements are usually consistent day to day but my vitamin D dose with vary with my activities and recent time spent outside. I prefer cod liver oil but while traveling it is not as conducive.

Lunch

  • Mixture of 2 soups I had in the refrigerator – one was freshly made, which is very similar to the known Weight Watchers cabbage soup and the second is a similar tomato-based soup made with sausage.
  • Handful of pecans, as a side.
  • Water

Snack – dill pickle half

Dinner

  • Bowl of cabbage soup
  • Grilled chicken – shredded it and heated it in my soup
  • Water

(All leftovers I had around)

Snack – Homemade gluten free cookie with a teaspoon of almond butter on top, Water

If I were to be a self-critic I would view this day and suggest I did a pretty good idea. Is it perfect? No. But if I were to striving for perfection with what I ate, I do not think I would have enjoyed it as much and there would present an extra layer of stress; which we do not need in our busy day. I would however, suggest more raw food. I could have easily thrown in some of the garden peppers into my salad and to be honest, I didn’t because I was lazy. On to a new day with the new opportunity to succeed.

Cheers to you and good health,

Kel

Corn Syrup in Soy Sauce?!

Getting comfortable upon our return to the US, post living in Australia for two years, I cannot help but find myself feeling “culture shock.” Maybe, “food shock” is a better term.

No doubt, I love America and the lifestyle it offers, yet, since being accustomed to daily food markets, butchers with fresh, free range meat and eggs, it is overwhelming walking into a Giant Eagle, let alone Costco these last few days.

Goodness, I bet my bank account I found a kiwi in Costco the size of a mango. How is this natural? And wow, I could literally get any cuisine I wanted in one store, regardless of the season. They had seaweed salad in Ohio! I mean this is great, but is it that great? The salad was delish but after reading the food ingredients, it lost it’s appeal seeing there were at least 3 food coloring’s in it. Why would my seaweed need to be more green? I wish we had an option.

And whereas it’s lovely to get any ingredient you want, it makes it tough to know what is truly in season. In Australia I literally bought produce by the season and made recipes accordingly. I remember one day I wanted red grapes (out of season) and the supermarket clerk looked at me like I had two heads.

Also, whilst visiting with family, my mom asked I help point out some healthier choices for her to eat/prepare for meals and I was/am more than keen to do so. This morning I began helping her by proofing her cabinet and found science experiments of ingredients. What do I mean? Some of the items in the pantry would never pass as food if it weren’t for the label or food container. I nearly fell over when I saw corn syrup in soy sauce! Why? I mean really, why? I know corn is cheap and before you know it, it is going to be found in our chewing gum. Oh wait…

I am probably coming off in this post as harsh, but the point I want to make is it’s not anyone’s fault for not knowing what is best for them to eat or feed their family with. There are so so so many mixed messages in the media and heaps of information to sort through. Most recently I had forgotten how hard marketing makes it on the regular consumer in knowing what foods to choose for health.  If you need some clarifying, I am happy to help. Send me an email and I will do my best to reply within 48 hours.

A pointer to start you off with is a line by Michael Pollan, “Eat food. Not too much. Most plants.” And sure as heck eat real butter!

Cheers to you and good health,

Kel

Dear Food Log – 12/12/11

Today, Monday, I ate:

Gym: 6AM, stairclimber, abs, push-ups

Breakfast: 7:20AM
2 poached eggs
Mushrooms and herbs
1 large strawberry, sliced
Water
Fish oil
Probiotics

Lunch: 2PM
Leftover fish taco meat and vegetables
Water

At work today we had a guest speaker discussing how to make the most of our lives. It was an interesting talk and motivational. I have been brewing up some NYE resolutions but have not necessarily thought of my goals for 2012. Have you? I know I have traveling in mind, health as a focus, maybe write a book, continue on blogging and more. I would love to hear what you all are pondering. Have any suggestions or ideas? Please share.

Walk: 5PM, walk home from work – 4.5 miles

Dinner: 7:30PM
Saganaki
Raw beef with truffle oil, rocket, parmesan cheese and potato
Water
Sauv Blanc

 

Dear Food Diary – 30/11/11

Today, Wednesday, I ate:

Breakfast: 8AM
2 poached eggs, free range
2 mushrooms, large, button, raw
1 spoonful of mashed avocado
Water
Probiotics
Fish oil
Chromium

Lunch: 1:45PM
1/2 kangaroo burger
Spinach, raw
Sauteed onions
Water

Snack: 4PM
Coconut cream, organic
15 blueberries, fresh
1 spoonful of sunbutter

Exercise: 5 mile walk

Dinner: 7:15PM
Salmon, wild
Salt and pepper, olive oil
Raw mushrooms

What do you think of this day of intake? Personally, I think I did pretty well. I could have drank more water and reduced the salt on the salmon and morning eggs. Is reading a dietitian’s daily intake helpful for you?

Cheers to you and good health!

Dear Food Diary

Today, 29/11/11, I ate…

Breakfast: 9AM
1/2 medium banana
Sunbutter

I woke up around 6:30AM but I was not at all hungry. Those that are reading this and keep up with nutrition advice may be shocked I did not eat something within a 30 minute window of waking up. Contrary to popular belief there is no reason we need to eat within 30 minutes or immediately after waking up. We should not even be restricted to 3 square meals a day. We should eat when we are hungry and some research suggests eating during daylight hours only.

As you can see in my log, I have been doing so but once I have a constant schedule and have stable, consistent blood sugars and my sleep is good I will be more tuned into my hunger signals and may not follow the consistent pattern you have been seeing in the past few food logs. Have you ever heard of Intermittent Fasting? This is the direction I intend to go. I have done it in the past and helps with insulin sensitivity and more.

Exercise: 4 mile walk

Lunch: 12:30PM
Vegetable juice (beets, carrot, celery, lemon, ginger, mint)
1 hard boiled egg
ham, deli
Water

Snack: 3PM
Almond butter (Geesh, I love this stuff)
Never could you guess I am trying to avoid nuts and seeds. Nuts are my candy.

Dinner: 5:45PM
Kangaroo burger with cheese
Mashed avocado

Cheese is not considered paleo and with this craving I once again learned I should always steer clear of dairy. For one reason or another, dairy always exasperates my blood sugar. The above dinner is a low carbohydrate meal but my post meal blood sugar was abnormally high. Can anyone else relate to this occurrence? Some of the more well known paleo medical folks, such as Rob Woff, suggest that anyone with an auto immune disease should not consume dairy because of the inflammation it causes. 

Till next time. Cheers to you and good health!

Dear Food Diary

Today, 28/11/11, I ate:

Breakfast: 8:30AM
2 poached eggs
Sauteed spinach
10 fresh blueberries
Water
Chromium
Fish oil
Probiotics
Selenium

Lunch: 12:30PM
Cooked onions with olive oil and garlic
Smoked ham
Mushrooms, button
4 ounces organic coconut cream
5 fresh raspberries

Snack: 4PM
1/2 of medium banana
Sunbutter (made from sunflower seeds)

Dinner: 6:30PM
Leftover onion, garlic and mushroom side
Kangaroo
Water

Dear Food Diary – Day 2

Today, 18/11/11, I ate…

Breakfast: 7AM
Quite hungry this morning
Blood sugar = 83 mg/dl
3 egg version of Sweet and Savory Eggs
Water
Probiotics
Multivitamin
CoQ10
Allergy meds

11:25AM blazing hot (90 degrees F), walking home from my appointment for my jaw, craving (and not proud of it) a Diet Coke.

Noon: Not hungry yet
Blood glucose 134 mg/dl.
Dissolved some Glutamine in water; assists with healing (jaw)

Lunch: 1:45PM
Leftover steak, about 3 ounces
Leftover sauteed cabbage
Water

Exercise: 1.5 mile walk
Blood glucose 124 mg/dl

Snack: 5PM
Jello, fortified with Glutamine
10 fresh blueberries

Dinner: 7:30PM
3/4 glass of NZ Pinot Noir
Salmon
Salad with tomato, avocado and sweet potato
1 natural oyster
Water

Snack: 9:45PM
Blood glucose 116 mg/dl
Surprisingly not satisfied with dinner. Being spoiled with amazing food in Melbourne, I like to think I have mature taste-buds or you can just say, “I have acquired a bit of food snob in me.” Yet, the flavors in my meal just did not seem to work.
1/2 banana
1 mini square of 85% dark chocolate

Dear Food Diary

Today, 17/11/11, I ate….

Breakfast:
2 poached eggs
Sauteed mushrooms, olive oil
Salt and pepper
Water
Multivitamin
Allergy medicine

Lunch:
Homade grassfed cilantro and chili pepper
Leftover spring salad, lemon
Mini avocado
3 black olives

Exercise: 4 mile walk

Snack:
20 fresh blueberries over peach jello

Dinner:
Grilled Hoki white fish
Sauteed cabbage, seasonings, sesame oil
Water
Probiotics
Magnesium Citrate

A few sips of Extra Dry Cider

Is there anything else you would like me to include in my food diary? Is this what your day looks like? Anything you want to suggest?

Cheers to you and good health!

Another Reason to Get More Raw (Food) In Your Life

Have you ever thought about the nutrient value of food before and after it is cooked? If you are reading this blog, I am going to assume yes, but did you know that cooking food can increase the overall amount of energy, meaning calories, in the food and alter the mineral and vitamin content? Thus it is much easier to break down cooked food and therefore requiring fewer calories for digestion. Above all, the concept of cooking food verse not will skew our perception of what we see on a food label.

Cooking may increase the energetic availability of food, meaning that energy assessment for food labeling could depend on how a product is prepared, according to new research published in the Proceedings of the National Academy of Sciences (PNAS).

Relating this to the Paleo concept, cooking certainly could have been a survival mechanism. There is a good documentary on this topic and I recommend watching Food Matters.

Dr. Mercola has highlighted some great points on what cooking does to food and also what eating raw does for our health. Since he detailed this information so well, I have borrowed it for this post. Reference click here.

Mercola’s disadvantages of cooking food:
– The food’s life force and nutritional content is greatly depleted and its biochemical structure is altered from its original state. Up to 90 percent of water soluble vitamins (vitamins B and C) and lipid soluble vitamins (vitamins A, D, E and K) are lost.
– The water content of food is decreased
– Toxic substances and cooked “byproducts,” including carcinogenic and mutagenic substances and free radicals are created, especially when frying or grilling.
– Cooking destroys enzymes (more information on enzymes below).
– Cooked foods cause a tendency towards obesity through overeating because your cells don’t get enough nutrients, leaving them “always hungry” and “demanding” more food. Cooked food is also less likely to be properly metabolized, which is another factor in excess weight gain.
– After eating a cooked meal, you will experience “digestive leukocytosis,”a general increase in white blood cells in the blood and a change in the relative proportions of different blood cells.

Mercola’s advantages of eating raw food:
– Increased energy and improved skin appearance – Raw food contains more vitamins and minerals that give you more energy and are good for your skin.
– Better digestion and weight loss – When you increase your intake of raw foods, you will feel more satisfied and full because raw food has the best balance of water, nutrients and fiber, reducing your chances of overeating. Cooked food has been depleted of nutrients, leaving your cells feeling “hungry” and “demanding” more food.
– Reduced risk of illnesses like heart disease, diabetes and cancer – More fruits and vegetables mean more phytochemicals to fight free radicals.
– Helps you avoid trans fats and saturated fats

Today’s Takeaways:
– Add some raw food to each of your meals (possibly replace all grains with raw vegetables and/or fruit???)
– Be responsible for your own health. You know your body better than anyone and you need to take charge yesterday.
– Understand what you are eating in all of it’s forms. For example juicing is wonderful but you will miss the fiber, cooking alters the nutrient content, frying should be a treat, etc.
– Make it a healthy and fit day

Cheers to you and good health!