Soooo…How’s it going? It’s Tuesday, so let’s talk nutrition. But first, if you’re just in awe/baffled/curious about food culture and how we’ve allowed it to get the best of us, do yourself a BIG favor and watch the documentary MAGIC PILL on Netflix, or Amazon, or Itunes, or wherever you watch your movies. Maybe I’m late to the game and it’s been out for awhile. IDK. I heard about it on the CrossFit podcast, and Daniel and I were like, “Cool. We should watch it.” So, we did. It’s about a shift in eating, from highly processed foods to REAL, WHOLE FOODS. They’re trying to push the whole KETO craze on to people, and I’ll be clear, I’m not necessarily FOR that. I’ve seen more people try that, do it the wrong way, and get hooked on eating things like processed cheese sticks, which isn’t much better for you than the snack size bag of cheezits. But you don’t have to agree 100% with a viewpoint in order to take something away from it.
These are people who have serious health issues. We’re talking disease here. They carry around big shopping bags full of their medications. It’s nuts. And ask anyone who works in a hospital. They’ll tell you that this isn’t just in the movies. This is real life. In a nutshell, these people get the fake, crap food out of their house. They replace it with WHOLE, all natural foods, and see what happens. It’s definitely worth a watch!
Here’s the trailer (in case you are interested).
Today let’s talk about SHOPPING LISTS. Because let’s be real… most people don’t even know where to start! This post is more about a starting guide of what to buy, not how to organize a list or anything like that. I’m not your girl for that, as I’m not the most organized human. We go through meat and veggies like crazy, so Daniel and I sometimes have to go to the store multiple times a week to get food. I usually just put a note in my phone, and go off of that. Find what works for you!
Before we get into THE WHAT…here is a disclaimer (as always:
I want to be clear. I am not a nutritionist. And more than that, I haven’t put in the grueling hours or practice to become a “dietitian” either. BUT I want to help people (and in the process, help myself) with nutrition! I am always learning. I’m at the gym coaching, training others, working out, or maybe even hanging out every morning and every evening. It’s fun. But I also have a couple of hours in the middle of the day, most days to read and try and learn a thing or two. This of course comes after I make sure I’ve had food, and the kitchen is clean, and laundry is folded and done. It’s a tough life, but I guess someone has to do it!
Basic Shopping List for Beginners <<to keep you from eating your weight in goldfish, oreos, and other processed crap>>
(The purpose of this is to just show the average person that going to the store and picking out good, healthy, whole foods isn’t only a possibility, but it’s also pretty simple. I’m not saying this is the only right way AT ALL. It just depends on what kinds of foods you like to eat. Hopefully we can all agree that the more veggies and lean protein sources, the better! The more color, the better! The more variety, the better! And the farther you are on the perimeter of the store, the better!)
- Making a shopping list is important. Even if it’s a quick note on your phone, being able to see what all you need to buy will help you stay organized, not forget anything, and not buy anything random that may deter your diet or lifestyle
- Make sure to include mostly foods on the perimeter, or outside, of the grocery store. This is mostly produce, fresh foods, and eggs/dairy. The more you walk to the middle of the store, you’ll notice that the foods typically become more processed.
- This is just a basic example. If none of this looks appealing, thennn we may have a problem! You have to actually want to eat what you’re buying 🙂 Baby steps.
Produce: The more color, the better 🙂
Some grocery stores make it easy for you by already cutting and mixing veggies up. You’ll find them in plastic containers, usually already weighed and priced. Publix does a good job of this, and I know other places do too.
- Spinach (bagged or in a bunch)
- Peppers (green, yellow, orange, red) **the more colors, the better!
- Sweet potatoes
- Spaghetti Squash
For some people, frozen veggies may be best for time management, cost, and lifestyle. While I wish we could all just eat fresh veggies, straight from the garden everyday, if this is how you get your veggies in, that’s ok!
- Frozen peppers:
- Frozen cauliflower (already riced for you)
- Frozen broccoli
- Frozen brussels sprouts
- Any other frozen veggies you may want/need
- Frozen mixed berries (strawberries, blueberries, raspberries)
Buying local or organic will always be best BUT I know that may not always be the most convenient or affordable. Just be aware as to where your meat comes from, and do your best!
- Chicken (breasts or thighs – boneless work best for convenience).
- Breakfast meat: turkey sausage or turkey bacon will always be a better option than regular if you are looking for a lower fat option. Be aware of labels though. If you’re not watching your fat intake, then eat the bacon and/or sausage in moderation.
- Occasional ground beef (reminder: check your source!)
- Ground chicken
- Ground turkey
- Spices! Add spices to your cooking
- We love coconut aminos sauce. It’s like a soy free teriyaki sauce.
- Coconut oil
- Olive oil
- Any other oil from a good source
Other/Misc. (this is where you really have to watch the quantity, but these are all still good items to add to your shopping list). Just limit how much you are eating. Tracking always works best.
- Oats (try to go whole grain or gluten free, steel cut, and not the instant kind. Those tend to have way more sugar)
- Milk (I’m not the biggest fan of milk because of the additives that most processors try to get away with. Try to go with the fewest additives and sweeteners you can find, which is usually….whole milk. I’m still team AVOID MILK if you can).
- Eggs and or egg whites
- Almond butter/peanut butter – go with as little added sugar as you can. Real talk: almond butter is my weakness. BUT, when measured out, and eaten WITH CONTROL and in small doses, it can be beneficial!
**Let me know if you have any questions! Remember, this is meant to be a basic outline – mostly what we buy. It’s not “the only way,” but just meant to be an example!