Most things you need to successfully complete our 30 Days to Feeling Fabulous program will not be found in a bag, box or can. As I’m sure you’ve guessed, fresh veggies, fruit, and quality protein are the key ingredients to success, both during the program and when you get back to “real life.” You’ve heard it many times most likely, but 75% of your cart should be from the perimeter of the store. Yes, there are some packaged foods that are completely healthy, but the more food that is “alive”, the better!
You also need to read your labels! Look at how much sugar has been added to that bottle of ketchup and look at the types of oils, stabilizers, chemicals, and fats that are used in those crackers. There is a lot of “health-washing” on the front of most labels. When looking at a label, the only thing I pay much attention to is the back listing of ingredients.
Organization is Key!
A little organization goes a long way!
Having a pantry that is well organized and stocked with basic ingredients is the key to any program success. Thankfully, if you are looking to save time and money, you can buy pantry items in bulk at many stores.
Setting yourself up for a successful 30 Day Program will seem a little more costly in the beginning as some items are used throughout the program and will last you a while. Once you have these staples on hand, costs will normalize. I’ve tried to make many of these items “optional.” It is NOT NECESSARY, by any means, to go out and to go out and purchase everything on the list at one time. Instead, start adding these foods slowly into your superhero health utility belt.
Clean Eating Pantry Staples
Apple Cider Vinegar – When looking for the best apple cider vinegar, please be sure to purchase raw, with the “mother.” Braggs is a good “go-to” brand.
Arrowroot Powder – Arrowroot is a starch obtained from tropical plants. It is typically used in place of corn starch. If it is unavailable, you may sub tapioca flour.
Avocado Oil – Great for high-heat cooking or sautéing.
Bone broth – This is a great snack any time of the day. Bone broth is nourishing, great for the immune system and is good for digestion due to its collagen and gelatin content.
Buckwheat Groats – Buckwheat groats are the hulled seeds of the buckwheat plant, and their taste is quite mild. In contrast, the flour is ground from the seed hulls. Buckwheat groats look and taste a lot like steel cut oats, but the softer seeds can be enjoyed raw.
Chia seeds – Add to soups or smoothies for an omega 3 boost; there approximately 5 grams of omega 3s per serving.
Coconut Aminos – Coconut aminos are a liquid made from the aged sap of coconut blossoms and salt. It is used as a substitute for soy sauce for those that avoid soy and gluten. You may sub tamari.
Coconut Butter – Coconut butter is a spread made from the meat of the coconut much in the same way peanuts are used to make peanut butter. It can be enjoyed with your favorite fruit, combined into smoothies, blended into coffee, or eaten straight from the spoon! Yum!
Coconut oil – Look for unrefined and cold-pressed coconut oil, which can be used for high heat cooking or added to an afternoon latte or morning smoothie.
Coconut Sugar– Coconut sugar is a palm sugar produced from the sap of the flower bud stem of the coconut palm. You may sub raw honey or maple syrup. For low-glycemic options, try stevia or monk fruit sweetener.
Collagen Powder– Collagen is the most abundant protein in the body. Collagen powder is made from animal tissues including (brace yourselves) the skin and bones of cattle and pigs, fish scales, and eggs. I know it sounds awful, but often “like heals like.” For example, the most well-known brand, Vital Proteins, is made from pasture-raised bovine hides.
Flax Seeds – Great to add into smoothies as added omega 3s and a good source of fiber. 2 Tbsp of flax seeds contains approximately 6 grams of fiber. Flax seed should be bought whole and stored in the refrigerator as it is heat and light sensitive.
Ghee – While this is technically dairy, it has the proteins that most are reactive to removed and is good to cook with at high temperatures.
Greens Powder – This is great to add into smoothies or water for added nutritional boost. I use Vitamineral Greens and Athletic Greens; however, Organifi or Amazing Grass both have good quality greens powders. Green powders are completely optional.
Hemp seeds – Great to throw into smoothies or soups as a protein boost! Each serving of hemp seeds contains approximately 10g of protein.
Magnesium Calm – This is a form of magnesium you add to water before bed. Can be consumed warm or room temperature. Good for sleep issues and constipation. It is not listed specifically in the program, but can be a great after dinner drink.
Matcha (green tea powder) – Matcha is a finely ground powder of specially grown and processed green tea leaves. It is very high in antioxidants. Some reported benefits include detoxification, increasing mental capacity and boosting metabolism. (This is my personal favorite superfood!) Try to buy organic and ceremonial grade if your bank account allows. I have used DoMatcha, Matcha Love and, lately, the ceremonial grade from Thrive Market.
Nutritional Yeast – Nutritional yeast is a deactivated yeast that is often used to replace the cheese flavor in many dairy-free recipes. It can be used in vegan recipes to add protein, B vitamins, minerals, and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage to cells, lower cholesterol, and increase immunity
MCT oil – I add this to my afternoon latte for brain fuel and blood sugar stabilization. Cheaper version is NOW brand. You can also use coconut oil as a sub.
Monk Fruit Sweetener (keto plan)– This is a natural, zero-calorie sweetener. It is high in unique antioxidants called mogrosides, which make it 100–250 times sweeter than regular sugar. It is often used in Ketogenic recipes as it doesn’t impact blood sugar levels.
Protein Powders – I currently use Vital Proteins, Ancient Nutrition (non-vegetarian), and Sun Warrior (Vegan) but other clean sources of protein include Vega, 22 Days Nutrition, Garden of Life, Nutiva. If in doubt take a picture of the label and post to FB and I can tell you if it’s clean or not.
Psyllium husk (organic) – This is basically bulk fiber and can be added to smoothies or soups. Great for added fiber and those who struggle with constipation. One serving has 6 grams of soluble fiber. Side note: It will thicken your food!
Tahini – Tahini is a condiment made from toasted ground hulled sesame. It is served by itself or as a major ingredient in hummus. Cashew butter or sunflower seed butter are both good substitutes.
Tea (Tulsi) – Several flavors of Tulsi tea can be bought online or at your local health food store. Great for healing and restoration.
Tea (Dandelion Root) – Helps support digestion and liver detoxification.
Tempeh – Tempeh is a traditional Indonesian soy product, that is made from fermented soybeans. It features a nutty flavor and offers increased health benefits due to its fermentation.
Turmeric – Turmeric is a spice that comes from the turmeric plant and that is commonly used in Asian and Indian food. Chances are, you probably know turmeric as the main spice in curry. It is known as nature’s anti-inflammatory. You can use it in its ground spice form or the fresh root.
So there you have it! Of course, this isn’t everything, but I’ve tried to include items that may not be a part of everyone’s daily shopping lists. Of course, if you don’t have something on hand, there is always Google. You can often find me googling..”What is a healthy substitution for X” when trying to make a healthy version of a recipe.
Cheers to your health in 2020! XDeeDee
