My Current Weekly Grocery List

Grocery List

Shopping for healthy + whole foods can feel overwhelming if you’re unsure where to start. You may think to yourself, “What do I even buy”. Well, to help simplify things I have written out my current personal grocery list below. Feel free to use it as a guide. I consider these foods essential and have them in the house every week if I can.
Add or subtract as you wish. And remember to choose *organic when possible.

 

 Essential foods:

Almond milk (Soy-free /dairy-free / gluten-free)

Avocado

Sweet potato

Spinach

Asparagus

Onion

Celery

Carrots

Zucchini squash

Mushrooms

Tomato

Apples

Tangelos

Lemons

Cucumber

Bananas (2 bunches-peel and freeze the ripest bunch to use in smoothies during the week)

Low GI frozen fruit (and any type of frozen berries) 

Wild caught Salmon or Organic free-range Chicken (whole or breasts) + keep in mind that it is best not to eat animal protein everyday or at every meal for that matter 

Fresh Garlic

Ginger root



 

Longer lasting items that you can buy less often:

Unrefined Coconut Oil

Grass-fed Butter/Ghee

Almond butter (if you are NOT allergic to nuts)

Turmeric Seasoning (powder)

Pink Himalayan sea salt

Cacao Power or Cacao Nibs (to use in my smoothies because I do love chocolate!) – I use Navitas Naturals Organic Raw Cacao Nibs and their Organic Raw Cacao Powder

 

*You can check out the EWG’s shoppers guide to show you the most important produce to buy organic. Keep in mind that this is the list for the 2014 year as the 2015 list has not come out yet. Nevertheless it is still great info to be aware of.

 

Can you think of any other whole food essentials to add to this list?
What are your favorites? 
Please Comment below.

 

 

Make That Coffee Work For You

Healthy-Me-CoffeeMust have that morning (or afternoon) cup of joe?

If you must have that cup of coffee, use the recipe below to get the most bang for your cup! If you add the right combination of health, wellness and beauty boosters, you can make that coffee work for you! You’ll amp up your health while still getting that energizing coffee buzz.

 

Healthy Coffee Recipe:

 

 Ingredients:

 Freshly brewed Organic Coffee

2 tsp Coconut oil

1/4 c Coconut, Almond or Hemp milk

Liquid Stevia to your liking (Hazelnut flavor is my favorite)

Ground Cinnamon (or 1 whole cinnamon stick)

 

Directions:

 Leaving a little extra room at the top, pour your freshly brewed coffee into your favorite mug. Add your coconut oil, stevia and beauty milk of choice. Stir. Sprinkle with a dash of cinnamon or, if you want to feel extra fancy, add an entire cinnamon stick. Enjoy!

 

Read about some benefits and uses of the above ingredients by clicking on the links below

Cinnamon

Coconut Oil

Organic Coffee

 

bon-appetit

 

Clean Eating Is The Best Diet For Myasthenia Gravis Patients

fruits-and-veggies

Myasthenia Gravis and Diet: Better Health and Weightloss

Diet

Living with Myasthenia Gravis symptoms can be challenging at a times. The way I learned to nourish my body for better health while living with symptoms of Myasthenia Gravis should not be categorized as a diet at all but an eating style; one which has helped get me back on track with my health. Along with other critical factors such as physical therapy, relaxation techniques and a few additional lifestyle changes, nourishing my body has helped me feel healthier than I have in years.

Please remember that managing and improving your health while living with symptoms of MG is an ongoing process. There is not a quick fix but by incorporating various important lifestyle upgrades, you have the potential to improve your current state of health. 

Dr. Andrew Thomas Weil, a holistic health doctor has touched on the importance of diet for people living with MG. The foods you eat are very important. I have experimented with these diet tips (along with my lifestyle upgrades) to find that they all work together and compliment each other creating your personal best health. 

I have shown myself there is hope and now I want to share with you. We all have the option to improve our health once we understand and listen to what our bodies need. So from here it is up to you. Below is a simple look into the diet and nutrition side of things. Remember, diet is only one aspect of the whole body picture.

If you would like to reach out and talk 1:1 you can always contact me

Eating a clean diet that is full of fresh fruits and vegetables, leafy greens, nuts and seeds, wild fish and organic grass fed meats that are unprocessed and chemical-free, is one of the best things you can do for your body. I truly believe an adapted clean eating style is one of the best ways to eat for people like myself with Myasthenia Gravis symptoms.  I say adapted, because for us, there are some foods that may be better left out of our diet, such as milk and dairy.

The Clean Eating Approach

Nourishing your body with whole, natural foods is important for people with Myasthenia Gravis symptoms. These include a wide variety of natural, unprocessed, chemical-free, hormone-free and preservative-free foods. Think fresh. As suggested by Dr. Weil, patients who suffer from Myasthenia Gravis (and all other autoimmune disorders) must eat a diet full of fresh organic fruits and vegetables while making sure to incorporate fruits and vegetables that are rich in potassium.

Dr. Weil also recommends eliminating polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods (such as deep-fried foods) that might contain trans-fatty acids. “Use extra-virgin olive oil as your main fat. Reduce protein intake to 10 percent of total calories; replace animal protein as much as possible with plant protein. Eliminate milk and milk products (substitute other calcium sources)”

Did you know? 

Eighty percent of our immune system is located in our stomach. If our immune system is in our stomach, we should be fueling our stomach and body with clean, healthy, chemical-free foods that promote a calm healthy environment while simultaneously nourishing the body. When you eat whole, unprocessed foods, you can suddenly eat more while having more energy, feel better, look better and even an added bonus…you will weigh less. This has happened to me and it has happened to others after their eating style changed from processed to more natural.

 To Get You Started

Here is the basic breakdown and my personal food list for the diet that has worked best in the longterm for my Myasthenia Gravis symptoms. Overall, this is the plan I used to get myself where I am today. Stronger, healthier, and back on track.

  • Eat a clean diet (real foods, whole foods, pesticide-free)
  • Eliminate your dietary allergens (often dairy, nuts, soy, etc.)
  • Eliminate inflammatory grains
  • Reduce your packaged/canned food intake to ultimately eliminate excess sodium (frozen is great and fresh is best)
  • Eat plenty of healthy fats
  • Eat plenty of leafy greens and rainbow veggies

Foods to include:

(unless you have an allergy or you feel sluggish after consumption)

PROTEIN

  • black beans
  • cannelini beans
  • pinto beans
  • chickpeas
  • wild caught low mercury fish
  • organic free-range eggs
  • organic free-range turkey and chicken
  • organic grass-fed beef
  • wild-caught salmon
  • raw almonds
  • raw macadamia nuts
  • sunflower seeds
  • walnuts
  • almond butter/raw almond butter
  • Protein powder (be careful with this one they are not all created equal. ask your NMD)

 

VEGGIES/HERBS

  • kale
  • spinach
  • lettuces
  • watercress
  • cucumber
  • celery
  • onions
  • garlic
  • cilantro
  • parsley
  • ginger root
  • turmeric root
  • tomatoes
  • zucchini
  • squash (butternut, spaghetti, kabocha)
  • root vegetables (beet root, parsnip, carrot, rutabaga, turnip, sweet potato)
  • Brussels sprouts
  • Broccoli
  • Cauliflower

CONDIMENTS/FLAVORINGS

  • extra virgin olive oil
  • extra virgin coconut oil
  • pepper
  • pink himalayan salt
  • turmeric
  • ginger
  • cinnamon
  • stevia
  • apple cider vinegar
  • miso

FRUITS

  • lemons/limes
  • mango
  • papaya
  • apples
  • bananas
  • nectarines
  • peaches
  • avocado
  • all fresh berries
  • melons
  • pineapple

BEVERAGES

  • coconut water
  • spring water
  • almond milk
  • hemp milk
  • coconut milk

EXTRAS

  • Flax seed
  • Hemp seed
  • Chia seed
  • Goji berries
  • Cacao powder
  • Cacao nibs

Foods to avoid:

  • all white ‘stuff’ (usually what is in most refined foods, sweets and packaged goods)
  • refined sugar (not natural)
  • alcohol
  • fast food
  • fried food
  • junk food
  • soda
  • dairy/milk products
  • corn
  • most grains

 

 

 

Source:

http://www.drweil.com