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Disclaimer
You should consult your physician prior to starting this program particu-larly if you have any medical condition or injury that could prevent you from following this program. This program is designed for healthy indi-viduals 18 years and older only. The recommendations in this guide are not medical guidelines and are for educational purposes only. The author advises readers to take full responsibility for their safety and know their limits. The dietary program in this book is not intended as a substitute for any dietary regimen that may have been prescribed by your physician or dietitian.
If you are taking any medications, you must talk to your physician before starting this program. If you experience any lightheadedness, dizziness, consult a physician.
If you are sedentary, have high cholesterol, high blood pressure, or diabe-tes, and/or if you are overweight before beginning this guide, it is rec-ommended that you receive a physical examination prior to starting this program. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this program, please follow your doctor’s orders.
No part of this Publication may be reproduced, transcribed, transmitted, or translated in any language without written permission and signature of the author.
Contents
Vegetables ................................................................................... 4
Fish .............................................................................................. 7
Meat and Poultry ....................................................................... 9
Eggs ........................................................................................... 11
Nuts and Seeds ......................................................................... 12
Healthy Fats/Oils ..................................................................... 13
Fruit ........................................................................................... 14
Spices and Herbs ...................................................................... 16
In Moderation .......................................................................... 17
Supplements ............................................................................. 18
Occasional Indulgences .......................................................... 18
Other ......................................................................................... 18
Toned in Ten
4
Welcome! I’ve created this list for you to take the guesswork out of shopping for healthy foods. Listed below you’ll find a thorough list of what to eat for your new lifestyle. I believe the list below includes some of the most nutritious foods out there. Enjoy!
Vegetables
• Artichoke• Arugula• Asparagus• Avocados • Beets/Beet Greens• Bell Peppers• Bok Choy• Broccoli• Broccoli Rabe• Brussel Sprouts • Cucumbers• Cabbage • Carrots• Cauliflower• Celery • Celery Root • Collards • Eggplant• Endive • Fennel
Grocery Shopping List
5
• Fiddlehead Ferns • Garlic • Green Beans • Jerusalem Artichokes• Jicama• Kale • Kohlrabi• Leeks• Mushrooms• Mustard Greens• Olives• Onions• Parsnips • Peppers (all kinds)• Pumpkin• Purslane• Radishes• Romaine Lettuce• Rutabaga• Sea Vegetables• Spinach• Squash• Swiss Chard• Tomatoes• Turnip Greens• Watercress
Toned in Ten
6
In Moderation
• Cassava• Potatoes• Sweet Potatoes • Taro • Wild Rice • Yams
Grocery Shopping List
7
Fish
• Anchovies • Bass • Cod • Eel • Haddock • Halibut• Herring • Mackerel• Mahi Mahi• Monkfish• Mullet • Tilapia• Northern Pike• Orange Roughy• Perch• Red Snapper• Rockfish• Salmon • Sardines• Tuna• Walleye• Any Other Wild Fish
Toned in Ten
8
Shellfish
• Abalone • Clams • Crab • Crayfish • Lobster• Mussels• Oysters• Prawns• Scallops• Shrimp
Grocery Shopping List
9
Meat and Poultry
• Beef • Goat• Pork• Chicken• Lamb
Game meat
• Alligator • Bear• Buffalo • Duck• Elk• Emu • Goose • Kangaroo • Ostrich • Pheasant • Quail • Rabbit • Turkey• Venison
Organ Meats
• Bone Marrow• Hearts
Toned in Ten
10
• Liver • Kidney• Sweetbreads • Tongue
Grocery Shopping List
11
Eggs
• Chicken• Emu • Goose • Duck • Pheasant• Quail• Roe/Caviar• Other Bird Eggs
Toned in Ten
12
Nuts and Seeds
• Almonds • Brazil Nuts • Hazelnuts • Hempseeds• Macadamias • Pecans• Pine Nuts• Pistachios• Pumpkin seeds• Sesame Seeds• Sunflower Seeds• Walnuts• Derivative Butters
Grocery Shopping List
13
Healthy Fats/Oils
• Avocado Oil • Butter/Ghee • Coconut Oil/Milk • Lard• Macadamia Oil• Olive Oil• Sesame Oil• Tallow• Unprocessed Palm Oil• Walnut Oil
Toned in Ten
14
Fruit
Preferred
• Blackberries • Blueberries• Boysenberries• Cranberries • Gooseberries• Raspberries
Other Fruits
• Apple • Apricot • Banana • Cantaloupe • Cherries • Coconut • Figs • Goji Berries • Grapefruit • Grapes • Guava • Honeydew Melon• Kiwi• Lemon• Lime
Grocery Shopping List
15
• Lychee• Mango• Nectarine• Orange• Papaya• Passion Fruit• Peaches• Pears• Persimmon• Plums• Pomegranate• Rhubarb• Star Fruit• Strawberries• Tangerine• Watermelon• All other fruits
Toned in Ten
16
Spices and Herbs
• Anise • Basil • Black Pepper • Cayenne Pepper • Chili Pepper • Cilantro • Cinnamon • Cloves • Coriander Seeds • Cumin• Dill• Fennel• Ginger• Mint• Mustard Seeds• Nutmeg• Oregano• Paprika• Peppermint• Rosemary• Sage• Stevia• Tarragon
Grocery Shopping List
17
• Thyme• Turmeric
In Moderation
• 100% Full Fat Cream• Cheese• Yogurt• Honey
Toned in Ten
18
Supplements
• Daily High-Potency Antioxidant Multi-Vitamin Supple-ment
• Omega-3 Fatty Acid Fish Oil Supplement• Probiotics
Occasional Indulgences
• Alcohol• Dark Chocolate
Other
• Coffee• Tamari - use instead of soy sauce• Tea (green, black, white, oolong)• Vinegar