Healthy Shopping List

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This healthy shopping list will help to boost your health, well-being and nutrition. I have refrained from mentioning specific brands but I personally prefer certified organic where possible and I love to shop at local organic markets for fresh produce.

  • Chia seeds – are very rich in omega-3 fatty acids, even more so than flax seeds. And it has another advantage over flax: chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc.

 

  • Water – 2 glasses of water after waking up, 1 glass 30 minutes before each meal, 1 glass before taking bath/shower, 1 glass before going to bed – it’s minimum that you need!

 

  • Nuts – are a great portable snack rich in monounsaturated fats, vitamin E and magnesium – important for maintaining a healthy heart, joints and bones. A good source of protein, a handful of nuts can also help stabilise blood sugar levels and so prevent energy dips in the afternoon.

 

  • Berries – choose blueberries, blackberries, cherries, raspberries and strawberries. Fresh or frozen. Rich in powerful antioxidants known as anthocyanins, they can boost immune health and prevent the buildup of free radicals that can cause damage to the body.

 

  • Goji Berries – great source of vitamin C and beta-carotene. Try dark chocolate with goji berries on the top!

 

  • Greens – great for morning fresh juice. Also, leafy greens like kale and baby spinach and of course broccoli are rich in phytonutrients known to boost immune function. A good source of vitamins C and K, calcium and magnesium, these are essential foods for healthy bones and joints – useful if you suffer from stiffness.

 

  • Oatmeal / Porridge – is so heartwarming for breakfast (especially in the cooler months) and there has been a recent renewal of interest in the power of oats. When you purchase oatmeal from the grocery store, check the nutrition label to ensure that the only ingredient is whole-grain oats. Avoid instant oatmeal because it often contains artificial sweeteners and flavors.  New discoveries, combined with what’s been known about oats for years, have shown that their health-promoting powers are truly impressive. Oats are low in calories, high in fiber and protein. They’re a rich source of magnesium, potassium, zinc, copper, manganese, selenium, and thiamine.

 

  • Eggs – are one of the best complete protein sources around. One egg contains 5.5g protein, over 10 percent of your daily needs, with only 68 calories. Eggs are also high in sulfur, an essential nutrient that helps with everything from vitamin B absorption to liver function. But sulfur is also necessary for the production of collagen and keratin, which help create and maintain shiny hair, strong nails and glowing skin.I personally choose certified organic free range eggs.

 

  • Quinoa – regarded as a sacred food by the Incas, quinoa (pronounced keen-wah) provides a wide range of vitamins and minerals. Quinoa is a very good source of manganese. It is also a good source of phosphorus, copper, magnesium, dietary fiber, folate, and zinc. This super grain seed contains more protein than most cereal grains (22 grams per one cup) and is considered a complete protein because it contains all eight of the essential amino acids we need for tissue development.

 

  • Sweet Potatoes – How sweet it is for your health to eat sweet potatoes!  A  fantastic source of easily digestible carbohydrate. Packed with beta-carotene and vitamin C, these important antioxidants can help the body fight off illness and can help reduce inflammation. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer!

 

  • Cacao Powder – I always buy raw cacao powder that is cold pressed without chemicals, it has 360% more antioxidants than regular cocoa… that’s 21 more times than green tea and 7 times more than dark chocolate. Cacao is a great source of
  • Magnesium, and other essential minerals such as calcium, sulfur, zinc, iron, copper, potassium, and manganese
  • Polyphenols, antioxidant rich flavonoids
  • Vitamins: B1, B2, B3, B5, B9, C, E
  • Essential heart-healthy fat: oleic acid a monounsaturated fat
  • Protein
  • Fiber
  • Add to smoothies, milkshakes, cookies  or dessert recipes

 

  • Organic Coconut Flour – a delicious low carb, gluten free alternative to wheat flour. I use it for making muffins or pancakes.

 

  • Herbamare – a tasty and must have natural alternative to salt. I travel with this everywhere!

 

  • Coconut oil – I add  it almost everywhere! To my salads, meals, baked potatoes..I prefer it as a substitute to other oils that are more readily used in day-to -day food preparation and cooking.

 

  • Organic Honey – I add a half teaspoon to my morning cup of tea. Honey is a natural sweetener and has anti-inflammatory and antibacterial properties.

 

  • Macca Powder – rich in amino acids, essential fatty acids, vitamins, minerals and trace elements. Great to mix into smoothies, yoghurt, cereal, oatmeal or muesli.

 

  • Almond Milk – I prefer to use Almond milk in my cooking. It is a healthy alternative to processed white flour and easier to digest. Or add it to your morning smoothie.

 

  • Goats Milk or Cheese – has more than 13% more calcium than cow’s milk, contains prebiotics which help promote digestive balance and is safe for people with a low tolerance to cow’s milk.
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