Grocery List | Life of Pow

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grocery

Welcome to the Pow approved grocery list to help emPOWer you at the grocery store. The goal is to help diversify your plate and give way to a holistic transformation. Check out the Powmade E-Guide for more detailed information on labels and terminology to help understand the quality of food to buy, meal design, and mean prepping tools.

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Only buy grass fed meats

Highest amount and readily available essential fatty acids, minerals and vitamins

Only buy items that you can read and know what every ingredient is on the label

Consume as much Raw as possible

not heated over 120 degrees. You want the enzymes in these foods to help break down food and be absorbed

Drink half your body weight in ounces a day.

No artificial sugars… I could go on for days regarding all the chemicals founds in them. Stick to: monk fruit, maple syrup, and honey.

Foods grown on non-organic soil alter the natural ph of the soil. The higher the Ph in our system the better absorption and availability to micronutrients (minerals, vitamins, amino acids, etc.). You are what your foods eat… so if they are eating or grown in fertilized (chemicals) then you will too have those passed along to your body. You will also receive less indirect antibiotics or hormone exposure that leads to less inflammation.

Genetic Modified foods often contain the Gene, Bacillus Thuringiensis. This produces a toxin called, glyphosate… the active ingredient in roundup. This is designed to kill insects by poking holes in their gut lining. Data is linking glyphosate to birth defects, miscarriages, infertility, behavioral disorders, and even autism. Best way to avoid GM ford is purchase organic. (Menage, R., N. Defarge, J. Spiroux De Vendomois, and GE Seralini. “Potential Toxic Effects of Glyphosate and Its Commercial Formulations below Regulatory Limits.” National Center for Biotechnology Information. U.S. National Library of Medicine, 12 Aug. 2015. Web. 27.Sept. 2015.)

If you need another example, on non-organic chickens is that they are fed arsenic to prevent parasites, bulk up and improve the color of the meat. (Nachman, Keeve E et al. “Poultry Drug Increases Levels of Toxic Arsenic in Chicken Meat.” Johns Hopkins, 11 May, 2013. Web 28 May 2017. http://www.jhsph.edu/news/news-release/2013/nachman_arsenic_chicken.html)

Only buy Organic

Meat (Protein):

Beef

Chicken (lean: breast; fatty: thighs)

Turkey breast

Pork (Lean: tenderloin, British bacon; Fatty: bacon, pork belly, ham)

Eggs (yes, yoke in all)

Whey Isolate (Ascent is my favorite- be sure you are aware of the fillers in protein powder)

Vegan Protein (Truvani is my favorite)

Fish (fatty: swordfish, salmon *only buy pacific caught*, Lean: tuna, tilapia, catfish, Mahi, dover)

Milk (whole milk is possible but based on tolerance)

vegetables

Honestly no limit here… the more diversification the better.
Broccoli
Zucchini,
Brussel Sprouts
Asparagus
Spinach
Carrots
Tomato’s (can cause inflammation)
Onions
Squash
Sweet Potatoes
Potatoes
Etc.

Fruit:

Be careful on light color fruit as they tend to have higher sugar. Top fruits in order of low sugar to high sugar:

Blueberries

Strawberries

Raspberries

Blackberries

Lemon

Lime

Kiwi

Apples

Pears

Oranges

Bananas

Pineapples

Grapefruit

dairy

Eggs (Omega 3, free- range)

Whole Milk

Kerry Gold butter (GHEE - clarified butter)

Picnik creamer (MCT oil added)

oils:

Olive oil (if canned: cold pressed)

Coconut oil

Red palm oil

Krill Oil

Peanut butter/Almond butter (no added sugars)

nuts:

Walnuts
Almonds
Pistachios
Sunflower seeds

Grains/pasta/chips:

White rice (I like to buy frozen bags and microwave)
Lentil pasta (Pow Brand)
Rice noodles
Kelp noodles
Rice cakes
Granola granola (their charcoal flavor tastes like oreos… Amazing)
Rolled organic Oats
Organic corn chips
Sprouted grain bread/sourdough (if need bread and in moderation)

spices:

No limit here!
On Salt: only sea salt or pink Himalayan
Make your own mixes on seasoning but if you want to buy a premixed, recommend: Flavor God’s
Trader Joes: Everything but the bagel
Cinnamon is my fav too

extras:

Eating evolved chocolates
Courtney’s Cookies (Only on facebook)
FitAids (recovery drink)
Orgain bars
Wink ice cream (sold online only)
Bullet proof coffee

baking:

Almond flour
Coconut flour
TigerNut flour
Monk fruit

LIFE OF POW

Melanie Power