Chapter 9.1: The Shopping List

Keep an eye on this page as I will update this list over time with more notes

General rules:

Eat whole foods and try to avoid processed foods

Eat more fermented foods and pickled foods

Drink Apple Cider Vinegar (mixed with water or other drink)

Drink lots of water to stay hydrated (Coffee and caffeinated drinks don’t count as hydrating)

Eat lots of vegetables especially dark leafy greens and cruciferous vegetables

Eat approx. 1g per pound of your bodyweight in protein per day to maintain/grow muscle with exercise

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Vegetables:

• Leafy Greens (like Spinach and Kale) – #brainfood
• Cruciferous vegetables (like Broccoli and Cauliflower) – #brainfood
• Root Vegetables (like Carrots, Radish) (limited)
• Seaweed/Nori
• Ginger
• Garlic

Fruits:

• Avocado - #brainfood
• Blueberries - #brainfood #antioxidant
• Raspberries - #antioxidant
• Blackberries - #antioxidant
• Lemon/Lime (limited)
• Tomatoes/Cherry Tomatoes (limited)
• Gourds (like Pumpkin, Cucumber, Zucchini) (limited)

Protein:

• Wild Salmon, Sardines (Avoid Tuna/Swordfish) - #brainfood #omega3rich
• Eggs - #brainfood
• Beef
• Chicken
• Pork
• Pea Protein
• Tofu

Dairy:

• Milk (Whole)
• Protein Boost Milk

Nuts/Seeds:

• Walnuts - #brainfood
• Macadamia Nuts
• Pumpkin Seeds
• Pistachio (limited)

Spices:

• Dark Chocolate 100% no sugar - #brainfood
• Turmeric - #brainfood #antiinflammatory
• Cinnamon - #lowersbloodglucose
• Nutritional Yeast (B-Complex with cheesy taste)
• Cream of Tartar (Sour/Citrus flavored Potassium supplement)
• Cayenne pepper - #metabolism

Oils/Fats:

• Avocado Oil
• Extra Virgin Olive Oil (don’t cook with this)
• Ghee
• Grass fed butter

Pickled/Fermented:

• Cheese
• Greek Yogurt
• Pickled Vegetables (Kim Chi, Pickles, Capers)
• Apple Cider Vinegar - #lowersbloodglucose
• Natto - #probiotic
• Miso Paste

Sweeteners:

• Monkfruit based sweetener
• Stevia based sweetener

Drinks:

• Water
• Zevia (Stevia soda)
• Flavored Seltzer Waters (Citrus flavor mixes well with Apple Cider Vinegar)
• Coffee (Flavored is ok – no sugar)
• Tea (Green, Matcha, Black)

Supplements:

• Magnesium (Glycinate)
• Fish Oil (Omega-3 only)
• Metformin

Action Items

1.????? Research the food you like to eat to see if there are any benefits or detriments to consumption.

2.????? Have fun with experimenting with recipes and finding alternative ingredient options.