Posted by cleancowgirl on May 17th, 2012 |Filed Under Uncategorized |
Today is my day is get organized before I hit the grocery store. One of the things I have gathered is this plan emphasizes to stay away from the bar codes and shop on the outer limits of the grocery store. Try to stay away from the barcoded items and make alot of things from scratch.
These are the MAIN principles taken from Tosca’s book eating clean
• Eat 5-6 small meals, everyday
• Eat every 2-3 hours
• Combine lean protein & complex carbs at every meal
• Drink at least 8 cups of water, everyday
• Never miss a meal, especially breakfast
• Avoid all over-processed foods, especially white flour and white sugar
• Avoid saturated and trans fats
• Avoid sugar-loaded colas and juices
• Consume adequate healthy fats (EFAs) everyday
• Avoid alcohol
• Avoid calorie dense foods that contain little nutritional value
• Depend on fresh fruits and vegetables for fiber, vitamins and enzymes
• Stick to proper portion sizing
Great blog for recipes is www.graciouspantry.com
Basic shopping list I got from the website. Ty gracious pantry.
- Ezekiel brand breads – Most often found in the freezer section. This brand of bread has several types to choose from, but read ingredients as not all are clean. If you have a whole foods or trader joes great but I will post a recipe you can make from scratch.
Dairy & Non-Dairy
Dairy is the source of much confusion for clean eaters. So here’s a general breakdown.
- Milk – Either fat free or 1%.
- Cottage cheese (for those who eat it) – Low fat. (NOT fat free or full fat.)
- Yogurt – Always opt for Greek yogurt when you can. Fat free, plain yogurt (regular or Greek) is the only way to go. You can always mix in your own fruits and dab of honey or maple syrup if you need it flavored.
- Cheese – Most cheeses are avoided completely due to their high fat content. But should you choose to indulge, buy the real thing. No shredded cheeses. If you need it shredded, buy the block and shred it yourself. Real grated Parmesan cheese is acceptable in moderation. (Note: Most Kraft brand Parmesan cheese is not clean. If it can sit on a shelf or in a cupboard for weeks or months, it’s not clean. Buy the stuff in the refrigerator section.)
- Unsweetened almond milk
- Unsweetened rice milk (made from brown rice, not white)
- Unsweetened soy milk (however, if you go this route, be sure to purchase the organic variety to avoid GMO’s)
- Unsweetened LIGHT coconut milk – This is NOT the stuff in the cartons. This is the stuff in the cans.
- Eggs - These are a staple, especially egg whites. While most of the nutrition is in the yolks, eat them in moderation. Egg whites you can eat as many of as you like. But try to avoid the carton egg whites.
- Chicken & Turkey – Boneless, skinless poultry breasts are your best friends if you eat meat. Don’t even bother with other parts like legs or anything with the skin on. The breast is the way to go. If you can afford organic meats, it’s always a better way to go.
Beef is not typically part of a clean eating diet for many people. But for others, they just can’t give it up. So if you don’t want to go without, choose the leanest cuts of beef you can find. A butcher can help you select these.
If you are willing to forgo beef, try venison, bison or buffalo. Both are much healthier than beef and are very similar in flavor.
- Pork – While even I will enjoy pork chops from time to time, overall, pork should be avoided. Things like ham and bacon are definitely NOT part of a clean eating meal plan. Skip the Canadian bacon as well. (How Canadian bacon ever got labeled as healthy is beyond me!)
- Duck – This is too fatty to be part of a clean eating meal plan.
- Venison – While I have never cooked with it, it is a very lean meat and can be used in place of beef in most recipes.
- Fish – Most fish is considered clean, just be careful of the mercury content found in most fish today.
This is where you really want to stock up. If you are concerned about pesticides, the general rule of thumb is to purchase organics for produce that has thin skin such as peaches, nectarines and all berries, and purchase regular produce for produce that has thicker skin like bananas and oranges. Google “The Dirty Dozen” if you want to have a list of the worst pesticide laden produce.
So this is where “Shop The Perimeter” really comes in. The produce section is your friend. Load up when you can as you’ll want most of your eating plan to be generated from this section of the store.
- Berries of all kinds
- Star fruit
- Any other fresh fruit you enjoy
- Bell Peppers in any color
- Squash of any variety
- Collard greens
- Green beans
- Sweet potatoes
- Onions of any variety
- Any other fresh veggie you enjoy
When you do venture into the aisles of the store, you should only be there for a few, food related items such as:
- Tea – particularly green tea
- Coffee – decaf is always best if you don’t mind it
- Oatmeal – Just the plain kind. Nothing flavored. Opt for steel cut oats or traditional rolled oats. I personally use quick oats, but only on occasion. Most of my oatmeal recipes use steel cut or rolled oats.
- Canned items with no added sugar – There is a lot of debate as to whether or not canned items, even without added sugar and salt, are clean due to the BPA’s in the cans. But if you do decide to purchase things like beans or tomato sauce in a can, read the ingredients! There should be no added sugar (sugar, evaporated cane juice, dextrose, fructose, corn syrup, high fructose corn syrup, etc…) in the list. Also, watch the sodium content in canned goods. It can add up quick!
- Dry beans and legumes - like lentils, black beans, chickpeas, etc.
- Brown rice
- Whole wheat or whole grain (like brown rice) pasta
- Other whole grains such as barley
- Nuts – Again, read the ingredients here. Nuts should be the only ingredient on the package. Usually, this means you’ll be buying raw nuts.
- Seeds – Quinoa is a seed and it’s wonderful stuff. I use it a lot. Sun flower seeds, sesame seeds, chia or flaxseed are all good choices.