What’s on YOUR grocery list? You may want to double check that these nutrient dense organic foods are included, so that you can sure that your body is getting what it needs. If you just add one of these items to your grocery list every week, at the end of 9 weeks you’ll be on your way to optimal nutrition!
Healthy grocery list item #2: Coconut oil
Coconut oil is anti-inflammatory, anti-fungal, stimulating to the metabolism, easy to digest, and full of antioxidants. The refined coconut oil (flavorless) is great for cooking because it is stable at high temperatures. I like to use virgin coconut oil for baking, making popcorn and skin care. Ideally, you want to have both kinds of coconut oil around to use in place of harmful vegetable oils (PUFA fats).
Healthy grocery list item #3: Animal bones
Take your pick with this one! You could choose any protein that is bone-in, or you could choose my favorite, which is whole chickens and chicken feet. The purpose of buying the bones themselves or with proteins is to use them to make bone broth and give your body the protein balance of “eating the whole animal.” You can easily make this at home (in the form of bone broth/soup) by throwing chicken parts, bones, wings, feet, head, etc. into a crock pot with water and 2-4 tablespoons of vinegar left to stew for 12-48 hours. The vinegar pulls the nutrients out of the tissues, particularly glycine, calcium, phosphorus, magnesium, potassium, sodium, and sulfur.
Healthy grocery list item #4: Collagen and gelatin
Why gelatin? Gelatin has a unique and very non-inflammatory amino acid profile, primarily consisting of glycine, glutamic acid, proline and alanine. These particular amino acids are lacking in the Standard American Diet, due to our heavy consumption of muscle meats and exclusion of the other 50% of the animal. Over time, this greater consumption can produce more inflammation when it is not balanced by non-inflammatory proteins like gelatin. Although gelatin is primarily made up of non-essential amino acids (meaning your body CAN make them), many over-stressed livers are not able to manufacture all the non-essential amino acids in the amounts demanded by the body. The liver needs an abundance of these proteins to keep the liver functioning optimally and allow your body to “take out the trash” in our toxic world! Read more here about the different types of gelatin you can buy.
Healthy grocery list item #5: Potassium-rich seasonal ripe fruit
Fresh seasonal fruit is a staple for any healthy diet. Rich in nutrients and antioxidants, fruit is also very easy to digest (particularly ripe fruit).
Healthy grocery list item #6: Root vegetables and tubers
Roots and tubers are incredibly nutrient dense and easy to digest. In addition, 1-2 raw carrots a day can be a digestive “helper” and can help detoxify excess estrogen and endotoxin in the colon. Excess estrogen (caused by protein malnutrition in the liver to allow proper detoxification of estrogen, or by a progesterone deficiency) mimics the effects of aging (accelerating aging), increases cancer risk, and decreases the body’s ability to use oxygen.
Healthy grocery list item #7: Pastured/organic meats and wild seafood
Do you support factory farms with your wallet at the grocery store or do you support small, local and sustainable farms? Vote with your fork for animal products and seafood that are raised humanely and without growth hormones, antibiotics, and GMO feed.
Healthy grocery list item #8: Pastured/organic eggs
Eggs are like nature’s multivitamins, because they contain everything needed to create life! Each egg contains about 6 grams of protein, vitamin A, vitamin D, vitamin E, B2, B5, B12, choline and cholesterol. Getting a few eggs per week is a great place to start
Healthy grocery list item #9: Grass fed dairy products (if tolerated)
Since dairy is not widely tolerated, I’m putting it at the end of the list here 🙂 Dairy is nutrient-packed food with high quality protein, fat, and calcium. But be sure to watch out for GMOs and additives.
What do you think? What’s on your grocery shopping list?