Resources

 

RESOURCES

Healthy eating is all about setting yourself up for success! Keeping the right products on hand makes a huge difference. 

  • Preparation is crucial.
  • Make sure you have healthy options available (and rid your kitchen of junk).
  • Cook 90%+ of your meals so you know exactly what you’re ingesting (who knows what they use in restaurants!).
  • Start experimenting with dishes you like, then expand your skill with one new dish per week.
  • A tried-and-true basic recipe is fish or meat + vegetables, sauteed in coconut oil with sea salt (herbs optional). Easy!

Grocery List

The following ingredients are recommended to keep available:

HEALTHY FATS – it is important to note that a low-fat diet is not the answer and fats are NOT the enemy. All fats are not created equally. Healthy fats have a variety of benefits and should be included in each meal for optimum digestion and metabolism (shoot for 20-35% of total caloric intake). The body must have fat so it effectively absorbs nutrients.

AVOID low quality trans-fats (partially hydrogenated fats) – those include vegetable oil, soybean oil, cottonseed oil, canola oil, peanut oil (processing make them rancid and have trans-fats).

Coconut Oil/Spray Coconut Oil (Virgin, Unrefined) – the healthiest cooking oil; can be used for high heat cooking. Antioxidant, antifungal, and antibacterial. Benefits include weight loss, increased immunity, digestion, metabolism, fighting bacteria, dermatitis and eczema. Solid at room temperature, white in color. Can also be used as a skin/hair moisturizer, as massage oil, and personal lubricant.

Extra Virgin Olive Oil (Organic, Cold Pressed) – great for salads and low heat cooking (should not be used for high heat cooking; loses flavor and turns rancid). Lowers total cholesterol, lowers blood pressure and blood sugar levels, and has an anti inflammatory effect.

Avocado Oil (Organic) – Similar to olive oil, avocado oil has a higher smoke point for cooking or for salad dressing (buy in dark bottles and keep out of the sun to minimize oxidation).

Omega 3 Fatty Acids – Getting Omega 3’s in our food is essential because the human body cannot make them. They help protect against arthritis, diabetes, heart disease, blood pressure, inflammation/joint pain, constipation, and Alzheimer’s disease, and are known for improving brain function/moods. Omega 3s are found in WILD fish (not farmed) such as salmon, mackerel, herring, trout, sardines, tuna, flaxseed/flaxseed oil, avocado, walnuts, pumpkin seeds, Omega-3 enhanced eggs, and raw/unpasteurized butter, or in supplement form (see below).

Ghee (grass-fed, organic source of course) Ghee is prepared by melting and simmering butter until all the water evaporates and the milk solids settle at the bottom (clarified butter). The remaining butter oil is very stable, giving it a high smoke point which makes it an excellent choice to use for frying and sautéing and it can be stored without refrigeration for up to a year.

Organic Ghee is rich in nutrients, including healthy fat soluble vitamins which aid in the absorption of nutrients in the foods.

Ghee contains naturally occurring CLA, Vitamins A, D & K. During the clarification process, milk solids are removed, leaving the healthy butter fats behind. Small, trace amounts of casein and lactose can possibly remain in the ghee, but unless a person is extremely sensitive, consuming ghee will be fine, even if dairy is not. Ghee does not contain milk solids, which gives it a very high smoke point (~485 °F).

Because it is very stable at high heat, it is considered one of the best oils for baking, sautéing and deep fat frying. When you sauté or fry with butter, milk solids can burn causing an unpleasant odor, appearance and taste. Also, there is no hissing, popping or splattering when you use ghee. It also has a sweet aroma and actually becomes richer in flavor as well. Ghee does not contain harmful trans-fats.

Other types of healthy fats include avocado, nuts (almonds, walnuts, pecans, cashews, macadamia, hazelnuts; avoid peanuts due to the mold factor and avoid peanut butter due to sugars and trans-fats), and nut butters, olives, pinenuts (great for stir fries), and pumkin/sesame seeds. Use sesame and sunflower oil only on occasion. Grapeseed oil can be used sometimes for high heat cooking. Always buy RAW nuts and seeds, then soak in water for at least 4-8 hours, rinse and roast in the oven on low temp. Yum!

SWEETENERS

Stevia, raw local honey (helps with seasonal allergies/hay fever), coconut sugar, and pure maple syrup (grade B) are good alternatives to sugar with a lower glycemic index – use in small quantities to avoid spiking blood sugar levels.

Healthy(ier) Snacks

Protein Bar – gluten-free, dairy-free, low-glycemic, anti-inflammatory and they are delicious! Both adults and kids will love the convenience of dark chocolate cherry bars!

Protein Shake – gluten-free, dairy-free, low-glycemic, anti-inflammatory, this vanilla protein powder is delicious and nutritious!

Seaweed SnacksEat these seaweed snacks instead of junky chips or crackers. One of the few packaged snacks that are completely healthy and really are tasty (even to kids)!

Go Raw Super Cookies are a healthy and yummy way to snack! Try  lemon, spirulina, sprouted seeds, pizza flax, ginger snaps, chocolate, or organic bars.

Low-Sugar Nut Blends
Of course gluten-free (that’s how I roll!) with no trans fats (ditto), these low glycemic snacks are a better than most of the junk out there. Check the different varieties – some have dairy. Flavors such as BBQ Almond, maple pecan, pomegranate pistachio, southwest cashews, and tuscan almonds almost make me want to give up my no snacking rule lol!

Leafy Kale
Get your greens – the fun and tasty way! These are gluten-free, raw, and vegan (no dairy), so they have my thumbs up. Various flavors available. Kale chips are super easy to make, but grab these when you need something fast and convenient.

Coconut Chips!
My all-time favorite, these delicious slightly sweet gluten-free, vegan crunchy chips are full of protein and fiber, and really hit the spot…and in a fairly healthy way (given you don’t eat 3 bags at a time!).

Edamame
Okay, I am admittedly not a fan of soy products but this is still a better choice than many of the packaged foods out there.

OTHER GROCERY ITEMS (Good-to-have on hand items:)

Apple Cider Vinegar (Organic, raw and Unfiltered with the Mother – will be cloudy not clear) – regulates blood pressure and reduces bad cholesterol; helps counteract hair loss, weak fingernails, bacterial infections, joint pain, constipation, eczema, headaches, weight loss, and sinusitis. Mix with EVOO (and garlic) for salad dressing, mix with water or drink straight, or use as a marinade.

Frozen Berries (organic) – berries are full of antioxidants and frozen berries work great as snacks, desserts, or in smoothies.

Nuts and Seeds (raw) – Almonds, walnuts, cashews, pecans, macadamia, hazelnuts, and pinenuts are great to keep around for snacking or to add to dishes. Refrigerate to keep fresh longer and protect against mold. Brazil nuts are a great way to get selenium to support the thyroid (here’s an organic option).

Coconut Milk (or almond milk, hemp milk) – a great replacement for cow milk. Delicious and lasts longer than milk. Always get unsweetened. I like canned coconut milk without caarragean.

Coconut Aminos are a great soy sauce alternative, but without gluten or soy.

It’s nice to keep the following on hand: bottled olives (great for snacking), organic ketchup (better yet, make your own) with low-sugar (no HFCS), beans (adzuki, garbanzo, etc – if canned, rinse before using; if dry, soak and rinse), canned tomatoes, vegetable or chicken broth (better yet, make your own), sea salt (throw away the table salt), pepper, sea vegetables such as kelp, Dulse (sea vegetable – add to boiling grains, beans), and a variety of spices.

Alcohol-free vanilla or another option – gluten-free and thicker than regular vanilla, this is great to use on fruit vs syrup.

Hint water – fruit essence water, no sweetener just a hint of blackberry, raspberry, mango, etc. Perfect for those who don’t like plain water!

Most cereals are complete junk (loaded with sugar, wheat and wheat derivatives, preservatives), so I really don’t recommend using them at all. Millet may be an option (but it’s best not to start off the day with grains/simple carbs).

Most everything else you can buy as needed (fresh produce and specific ingredients for recipes).

DIAGNOSTIC

Glucose/blood sugar monitor kit. It is so important to know your numbers! No, not your weight – your blood sugar! Test your fasting blood sugar first thing in the morning (should be under 100 and ideally under 90). Also, use this to see how much your blood sugar does up after eating certain foods and after exercise to determine what works and doesn’t work for YOU. This is the best one I’ve found and the one I use myself. Love it!

SUPPLEMENTS (Some from my own product line, plus others I like)

AdrenVive: During times of acute stress, the hypothalamic-pituitary-adrenal (HPA) axis is over-stimulated and needs help re-balancing. The over-production of cortisol and other stress hormones is typical for individuals with HPA axis overload. AdreneVive is formulated to help respond to HPA axis overload by reducing cortisol levels and limiting the negative impact of acute adrenal stress. For adrenal fatigue, insomnia, fibromyalgia, immunity, anxiety, and more.

Brain Health and Anxiety Relief: PharmaGABA is a naturally sourced bioidentical gamma-Aminobutyric acid (as PharmaGABA), an naturally occurring amino acid in the brain and a major inhibitory neurotransmitter in the central nervous system. GABA serves as a critical calming agent for the body, helping to combat stress and anxiety. This form is more clinically effective than generic synthetic forms due to a special fermentation manufacturing process.

DHEA: Secreted naturally by the adrenal glands, DHEA is important as a regulating and precursor hormone. DHEA naturally decreases in the body with age. Lower levels of DHEA have been associated with poor health. DHEA has been used for adrenal exhaustion and fatigue. Do not take without consulting your physician.

Glutathione: Glutathione, also known as GSH, is a considered the “master antioxidant.” It is a powerful, water-soluble protein (tri-peptide) that detoxifies your body and supports the physiological function of your body in a number of ways (neutralizes free radicals, enhances the immune system and detoxifies the liver.)

Pregnenolone or Pregnenolone Blend: A key precursor to cortisol, DHEA, and progesterone Pregnenolone is used clinically by physicians who measure female hormone functions and adrenal hormones. It serves as a vital supplement to support adrenal function. Can help with mood, concentration, energy, Warning: Do not take if pregnant without first consulting your physician.

Omega 3 Fatty Acid: The omega fatty acids in fish oil offer many health benefits, playing an important role in every human cell. Specifically, omega fatty acids serve to nourish brain, heart, eye, and kidney tissues.* They have been shown to benefit cardiovascular, immune, and digestive health in addition to supporting a healthy metabolism and inflammation response. Consult your physician.

Swelling and Pain: try Serrapeptase, a proteolytic enzyme that promotes healthy sinuses, immune response, and dissolve toxins, scar tissue, and more. Helpful for arthritis, respiratory issues, and even cognitive function. 

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Vitamin D: Vitamin D is essential for the functioning of many important systems in the body, and recent research has suggested that we may need much more vitamin D than previously thought for optimum immune function and long-term health. Adequate vitamin D levels may reduce the risk of many chronic diseases in the long term, including: Autoimmune Disorders1 Diabetes, Cancer, Osteoporosis, Rheumathoid Arthritis, High Blood Pressure. I prefer an emulsified form to aid in uptake and assimilation, especially for those with malabsorption issues. Consult your physician.

Melatonin: What could be more important than quality sleep? I find that this all-natural liquid sleep aid works like a charm! (consult your doctor)

Magnesium: most people are deficient in magnesium, so supplementation makes sense. It is also a great intestinal cleanser (citrate and oxide forms) for those with constipation. I like Natural Calm powder – mix with water and drink. Glycinate and malate are great forms of magnesium for relaxation – here’s a combo formula.

MCT Oil: Medium Chain Triglycerides (MCT’s) are fats that are naturally found in coconut and palm kernel oil. MCT’s are more easily and rapidly digested than other types of fats, as they require lower amounts of enzymes and bile acids for intestinal absorption. MCT’s are metabolized very quickly in the liver and are reported to encourage an increase in energy expenditure, while decreasing fat storage. Numerous studies suggest that substituting MCT Oil for other fats in a healthy diet may therefore help to support healthy weight and body composition.

Mood and Stress Relief: designed to support healthy brains with adaptogenic herbs and nutrients that may help mood and promote calmness and relaxation. This unique formula addresses adrenal gland health, which may help in handling stress more effectively. 

Multivitamin: A nationally prominent medical doctor specializing in blood sugar and endocrine health designed this multivitamin/mineral formula. Helps maintain healthy glucose and insulin levels, while supporting the conversion of carbohydrates to be used for energy by providing nutrients for the TCA cycl

Liquid Minerals – A complete organic source of essential minerals trace elements and amino acids. Tastes like water. 100% bioavailable and pH balanced.

Electrolyte replacement – coconut water or Electro Mix powder

PQQ is  a cousin of coenzyme Q10, which helps the mitochondria in your cells work much better. The active form of PQQ has been shown to have a powerful impact on the quality of your sleep with as little as 10mg per night. Because the energy power plants of your cells are performing at a higher level, there is more energy output and your body repairs and detoxes faster. When the body repairs and detoxes faster, it starts replacing the body of essential anti-oxidants and nutrients to prepare you for your next day.

GI Health/Gut Repair

L-Glutamine for healing the digestive system (leaky gut). I like the powder form from Vital Nutrients or Glutagenics. Glutamine is a major fuel for the intestines and supports the functioning of the gastrointestinal tract. Glutamine aids in tissue growth and is the nutrient of choice when maintaining the intestinal mucosal lining. Glutamine also supports the growth of muscle mass. Glutamine is known to support the immune system, specifically the gut-associated lymph tissue. (See below for frother to mix powder into water.)

Digestive EnzymesBetaine HCl with Pepsin, Dipan-9, Ox Bile, HCL, GI Pro Health ProZymes, Enzymedica Digest Gold, dairy-free colostrum, liquid Swedish bitters, Apple cider vinegar, ginger tea, activated charcoal for gas (use separately from all other supplements and medications), baking soda, Peppermint oil capsules or tea.

I like Body Ecology products especially Assist and LivAmend

Probiotics: Probiotic Supreme: 15 Billion CFU; Theralac, VSL#3

Colloidal Silver – Colloidal silver is a natural antibiotic and boosts the immune system, and can be used for a mouthwash, add to your water, use as an external wash

Saffron – helps reduce hunger and counteract depression

CLEANSES

Blessed Herbs colon cleanse (the gold standard in colon cleanses!).

HYGIENE ITEMS

  • Epsom Salts – wonderful for soaking in! Alternately, use magnesium flakes.
  • Magnesium lotion or oil
  • Essential Oils – doTerra is the purest
  • Fluoride-Free Toothpaste Fluoride has been known to adversely affect health, so I prefer natural products.
  • Tongue Scraper Remove toxins and bad breath with this small but mighty tongue scraper!
  • Herbal wash – Ladies! This is effective in clearing up yeast infections before they start! Apply directly, add to bath water or use as a douche.
  • Protect your face and keep it youthful with Vitamin C (an antioxidant).

THERAPEUTIC ITEMS

KITCHEN GADGETS

  • CocoJack, the fastest and easiest way to open a young coconut AND easily scrape out the goodies inside!
  • Salad Shooter This handy device makes chopping, shredding and slicing a dream. It’s small, light and portable. The under $50 investment is so worth it!
  • Food Processor I’ve tried MANY and this is one that I really like, for it’s durability and price. At under $30, it’s a must-have kitchen accessory.
  • Blender Any well-rounded kitchen must have a decent blender. If you can afford the steep tag, Vitamix is the best (truly – I’ve tried them all). Otherwise, for approx 1/3 of the price, choose the Nutri Bullet or Ninja.
  • Frother I consider this an essential kitchen item! I use it almost daily for mixing things – I use it to mix my powder supplements and even “chocolate milk” (coconut milk, raw cacao powder, stevia). Works like a charm and less than $20!

HOME EXERCISE

  • Mini Rebounder (Trampoline) In 2 minutes a day, improve circulation and flush the lymph system. Go on, take a break from your desk job and just JUMP! $36
  • Sliders Nope, these aren’t food 🙂 Technically these are furniture sliders but get creative and use these for lunges (front, side and back) on carpet – works really well! $10
  • Balance Ball This multi-use balance ball can be used for crunches, back bends, as a bench for weight lifting (biceps, triceps. chest, back) and more. I consider this essential home exercise equipment and only $20.
  • Trigger Point Foam Roller Not technically for exercise, this after-exercise tool will help loosen up tight muscles (can you say IT bands?) like no one’s business. $38
  • Slant Board Another after-exercise life-saver, wonderful for lengthening tight calves (especially great for runners). $90
  • Standing Work Stations
  • Mobile Ergonomic Stand Up Desk
  • Adjustable Monitor Stand

COOKBOOKS

My friend George Bryant published an amazing paleo cookbook this year, which quickly made its way to the best seller lists. Check out Paleo Kitchen – love it!

Other cookbooks I love: Practical Paleo, Well Fed, Against All Grains

TOOLS

Real time bio-feedback/neurofeedback to increase peace and productivity

Muse

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BOOKS

 

Yours in health,Marcie bio

Marcie

 

 

 

 

 

Always consult your physician or health care practitioner prior to introducing new supplements.

Full disclaimer: I am an Amazon affiliate and receive a percentage of every sale. However, this list is being offered as a resource; I only promote products and companies I believe in. I also know Amazon’s pricing to be fair and sometimes less than market value.

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