Metabolism Boosting Basics Shopping List

METABOLISM BOOSTING BASICS from Trader Joes

A shopping list for a functional metabolism

By Ela Whitten, HHC

About Metabolism Boosting Basics Shopping without a list is like going overseas without a guidebook; you just don’t do it. It’s imperative to have a list (a.k.a this one) handy at the grocery store.

ly on fresh produce. Fresh produce, without all the stuff around it like healthy fats and mouth watering proteins is not only boring but it won’t support a hot, healthy body and lifestyle, no matter what some diet genie tells you!

This carefully compiled list of basics - all from Trader Joe's is designed to transform your tired and broken shopping habits into what I like to call A Shopping Practice. This practice will over time produce results, i.e more energy, a renewed palate, a zest for life, and hopefully some steady weight loss as your

Notice I say ‘fresh produce’ not plant based or vegetarian diet. I believe in throwing some eggs, meat or fish into a lot of what I cook.

You want meals, not endless time spent in the kitchen on all sorts of vegan creations that don't fill you up but make your concious feel all warm and fuzzy. Sustainability

practice deepens.

and practicality are key to your

The secret here is in enabling

a tradional full time job or have a

your metabolism to be the powerhouse it was when you were young and unstoppable. It’s time for a

eating plan, especially if you work family to raise.

Note: If it’s not on this list,

battery recharge, baby!

there’s a reason, it probably

Although it’s not reflected in

er, corn, soy etc.) or no-no ingre-

this ‘Basics’ shopping list, fresh produce should make up at least 50% of your weekly groceries. This list is meant to stock you up on the basic necessities you need to support a diet based predominate-

contains bad oils (canola, safflowdients I cannot in good concious condone.

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Being healthy is about having a high functioning metabolism. Period.

— Ela Whitten

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© Ela's Living Foods Makeover 2014

Metabolism Boosting Basics

DRY GOODS  Himalayan pink salt

Grind into your water or on your

 Frozen strawberries

For smoothies, ice cream and when you run out of fresh fruit. Eat berries

meals after cooking to retain

multiple times daily with every meal.

minerals. Consume 1-3 teaspoons a

................................................

day if you habitually consume lots of water. ................................................

 Sea salt

This is a large amount of sea salt that will last you for ages. Use in all your cooking. Sprinkle in your water or into your cooking.

 Frozen raspberries

For smoothies, ice cream and when you run out of fresh fruit. Eat berries multiple times daily with every meal. .........................................................

 Frozen spinach

Use in recipes calling for spinach if

Consume 1-3 teaspoons a day if you

you don't have fresh spinach on hand.

habitually consume lots of water.

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 Organic white rice

Frozen microwaveable rice is also

CANNED/CARTONS/JARS  Organic chicken broth

an option although I don’t promote

For stews and sautéing.

using the microwave.

................................................

................................................

 Organic tomato paste

FROZEN

For sauces, meat dishes, and soups.

Buy organic whenever possible,

laying around.

even if it means buying less.

 Frozen berry mix

For smoothies, ice cream and when you run out of fresh fruit. Eat berries multiple times daily with every meal. ................................................

 Frozen blueberries

For smoothies, ice cream and when you run out of fresh fruit. Eat berries multiple times daily with every meal.

You can never have too many of these ................................................

 Organic virgin coconut oil This one has a coconut flavor. Use in smoothies or fruit salads or just eat right off the spoon. ................................................

 Raw organic honey

Whole food carb rich raw honey, for tea, coffee, or to eat straight off the spoon when craving sugar. ................................................

................................................

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Metabolism Boosting Basics

 Organic maple syrup

 Lamb

it’s a nice twist on the usual

since it’s hard to find. An

fruit salad to use maple syrup

ideal protein source.

instead of honey.

................................................

Some desserts call for this and

Not necessary to buy organic

................................................

 Canned coconut milk

Doesn’t have to be light. Light means more water has been added.

For smoothies, ice cream and

 Wild tuna, wild halibut or any wild white fish An ideal protein source.

soups.

Bake in baking dish or parchment

................................................

bag with some veggies or sear / saute in coconut oil or organic

MEAT/POULTRY/FISH  Wild Alaskan smoked salmon

Salmon should take second fiddle to grass fed meats(bison/buffalo, grass-fed beef, game meats,

raw butter. ................................................

 Wild shrimp

Micronutrient rich shrimp is a great protein source, low in PUFA and is great in salads,

and wild caught seafood).

soups, and stews.

Reason: Fatty fish is higher in

................................................

PUFAs (polyunsaturated fatty acids) ................................................

 Organic chicken

EGGS  Organic eggs1

Organic Free Range (Brown) Eggs

Chicken should take second

(pastured if possible. Always

fiddle to grass fed meats

buy organic and cage free if

(bison/buffalo, grass-fed beef,

possible. One package can last

game meats, and wild caught

one person two weeks.

seafood). Reason: Grain fed

................................................

meats are much higher in PUFAs (polyunsaturated fatty acids). ................................................

 Grass fed beef

An ideal protein source. ................................................

ORGANIC DAIRY  Raw Parmesan Reggiano1 #1 Raw cheese choice since it’s aged for a long time so it’s extremely easy to digest and it's very dense with nutrients. ................................................

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Metabolism Boosting Basics

 Raw Gruyere1

FRESH VEGETABLES

 Raw Emmentaler1

Buy 5-10 of the following organ-

 Raw cheddar1

in season to keep costs down.

 Organic milk1

other soups and are great in

Add to smoothies, homemade ice cream, your morning coffee and in cooking/baking. Milk speeds up metabolic rate.

 Organic whole yogurt1  Organic butter Better to buy unsalted since low quality salt is used typically.

1

Ideal protein and healthy fat

source. ................................................

SNACKS  Roasted coconut chips

I’m not a stickler about the sugar in these. If you can find them

ic fresh items. Only buy what’s Any of these can go into miso or stir frys or cook in a bit of chicken broth to soften up.

YEAR ROUND

      

Organic broccoli Organic cabbage Organic carrots2 Organic green onion Organic onion Organic red onion Organic potatoes

WINTER

 Organic leaks  Organic brussel sprouts  Organic parsnips SPRING

 Organic artichokes  Organic asparagus

organic, better, but these are an acceptable, delicious snack. ................................................

 Organic popcorn

It’s extremely hard to find an Ela Approved popcorn. Most have bad oils and most are not organic. This popcorn is first of all, delicious, is air popped and misted with olive

SUMMER

      

Organic bell Peppers Organic corn Organic eggplant Organic cucumbers Organic garlic Organic tomato Organic zuchinni

oil. ................................................

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Metabolism Boosting Basics

FALL

    2

Organic bok choy Organic cauliflower Organic ginger Organic mushrooms3

Eat at least 2 raw carrots daily,

ideally in raw carrot salad with ample coconut oil. Battle leaky gut and balance hormones using Ray Peat’s famous anti-endotoxin carrot salad which consists of 1-2 shredded raw carrots, salt, coconut oil and vinegar. You will be shocked at the powerful impact on your health that a few raw carrots daily can have.

3

Can be eaten as often as you’d like.

Ideally medicinal mushrooms like shiitake, maitake, oyster, etc.

WINTER

 Organic oranges  Organic persimmons  Organic tangerines SPRING

 Organic mangos6  Organic pineapple6  Organic strawberries SUMMER

         

Organic blackberries5 Organic blueberries5 Organic cherries Organic limes4 Organic papaya6 Organic peaches Organic pears Organic plums Organic raspberries5 Organic watermelon

FALL

FRESH FRUITS Buy 5-10 of the following SEASONAL organic fresh items.

Only buy what’s in season to keep costs down. Make smoothies, fruit bowls or cheese and fruit plates.

 Organic grapes  Organic pomegranates 4

into salad dressings for a burst of vitamin C! Squeeze it into the water you drink throughout the day. Add a pinch of sea salt as well.

5

YEAR ROUND

   

Organic Organic Organic Organic

apples avocado grapefruit lemons4

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Squeeze into tea or grate the rind

Eat berries multiple times daily,

with every meal to keep blood sugar stable after consuming protein and fat based meals.

6

Eat tropical, fleshy fruit pre and

post workout.

© Ela's Living Foods Makeover 2014

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