Health & Nutrition
Through the (SAD) standard American diet, which is processed, high in sugars and with unnatural chemicals, we are eating products- not whole foods. The consumption of these products are yielding dis-ease and the body does not know how to digest or absorb these products for wellness. Processed food, alcohol and drugs are addicting. We have known this since the 1960’s.
As an example:
If we say ” I have got to have my sodas, bread, cereal etc. Now and eat it multiple times per day”, this is an addiction to a substance.
We are again at choice to select organic, grass fed, pasture raised, wild caught, meats, fish and seafood’s.
We are again at choice to select organic low to no starch vegetables and fruits that are in the low glycemic index as found online.
Since I was given a diagnosis of pre-diabetes around 4 years ago, I have been in my own research and testing to reveal what works for wellness and lifestyle transformation. Today my A1c result is in normal range 5.6 without medications.
I am finding ways even with my budget as a senior, to purchase whole foods.
I include movement, quieting my mind and opening my heart as a simple lifestyle that follows nature’s way living.
Next, I will share what has been working for me and others who embrace this wellness lifestyle. I offer a view of shopping lists for Ketogenic foods and paleolithic foods below.
Note that each type has certain foods as off limits.
Ketogenic is a high fat, moderate protein, and very low carbohydrate diet.
The following are off limits for Keto:
Syrup, sugars, honey, corn, potato, beans, high starch vegetables, juices, grains, chips ,crackers, and traditional baked goods.
KETO SHOPPING LIST example:
FATS and OILS: Ghee, butter grass fed, avocado oil, coconut oil, flax seed oil, walnut oil.
Greens, broccoli, cauliflower, green beans, zucchini, spinach, kale, bell pepper, arugula, chard, endive, romaine, lettuces, celery, olives, cucumbers, radish, watercress, sprouts, beet greens, onion, garlic, bok choy.
Almond, cashew, coconut.
Black berries, blueberries, raspberries, strawberries, avocados.
Raw NUTS and SEEDS:
Pistachios, pecans, almonds, Brazil, walnuts, cashews, macadamias, pine nuts, then seeds, flax seeds, chia seeds, pumpkin, sesame.
MEATS FISH and SEAFOOD:
Organic grass-fed beef, pork, lamb, pasture raised chicken and eggs, turkey, other fowl, wild caught salmon, trout, other seafood’s.
Raw cheeses, sour cream, heavy cream, plain Greek yogurt, Kiefer.
Water, coffee, teas, bone broth.
Chocolate 75% cocoa or higher%.
Organic stevia ,monk fruit.
The following are off limits: dairy, legumes (beans) and grains.
PALEO SHOPPING LIST example:
COLD PRESSED OILS:
Olive, avocado, flax seed, coconut, sesame.
Asparagus, onion, garlic, broccoli, brussel sprouts, cabbage, carrots, celery, beets, lettuces, spinach, pepper, eggplant, tomato, cucumber, zucchini, spaghetti squash, sweet potato.
Apricots, apples, pear, peaches, oranges, grapefruit, tangerines, blueberries, raspberries.
RAW NUTS and SEEDS:
Pistachios, pecans, macadamia, almond, walnut. Then seeds
flax seed, sesame, pumpkin.
MEATS FISH and SEAFOOD’S:
Organic grass-fed beef, pork, lamb, pasture raised chicken and eggs, turkey, wild caught salmon, trout, seafood, crab, lobster mussels, etc.
Water, coffee, tea, bone broth.
Organic stevia , monk fruit.
A healthy change into whole foods requires detox from processed foods and alcohol. The steps I use are:
#1 DETOX 30 DAYS:
Consciously remove all products, processed foods, and alcohol from your environments and home. NEXT replace with your choice of Keto or Paleo.
#2 CHOOSE KETO or PALEO SHOPPING LIST:
Purchase, start and keep with whole foods for all snacks and mealtimes. Then continue your choice .
Continue in the Keto or Paleo regiment of whole foods, then SLOWLY start short fasting periods in the week, that gradually build into no snacks, 2 meals per day, and eventually a longer fasting window from your last meal of the day to your first meal that following day.
Your Life and Happiness are indeed Priceless!!!
Here are some of the many benefits of Fasting that often bring on a smile:
- Improves leaky gut
- Desired weight loss
- Breaks cravings of processed foods
- Restores neurochemical homeostasis
- Reverses Diabetes
- Increases positive self esteem
- Decreases pain
- Improves sleep
- Eliminates fatty liver
- Induces ketogenesis and metabolic flexibility
In sharing here, I remind all readers that I am a retired nurse and not a dietitian or doctor. All content within my website is not a substitute or replacement for standard traditional medical care. Always seek a competent physician’s counsel.
Love and Light