2 Staple Foods for the Fridge:
· NUTS Walnuts, pecans, almonds – delicious and great sources of healthy fats. Try to get raw nuts if possible as the roasting process can oxidize some of the polyunsaturated fats in some types of nuts making those damaged fats slightly more inflammatory. Overall, nuts are still healthy even if they are roasted, but raw nuts are optimal.
· DAIRY Cottage cheese, ricotta cheese, and yogurt (grass-fed and organic if possible) – Mix cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
· SEEDS Chia seeds and/or hemp seeds – I add these highly nutritious seeds to yogurt, smoothies, or salads for a great nutty taste and loads of omega-3 fatty acids and vitamins and minerals. Don’t use pre-ground versions of these seeds as the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals. No grinding is necessary to properly digest these seeds.
· EGGS Whole eggs – one of nature’s richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
· SALSA – Be creative and try some of the exotic varieties of salsas.
· Avocados – love them…plus a great source of healthy fats, fibre, and other nutrients. Add them to wraps, salads, or sandwiches.
· BUTTER – don’t believe the naysayers; butter adds great flavour to anything and CAN be part of a healthy diet… just keep the quantity small because it is calorie dense… and NEVER use margarine, unless you want to assure yourself a heart attack. Most important — choose organic butter only, since pesticides and other harmful chemicals accumulate in the fat of the milk which is used for butter. Also, choose grass-fed (pastured) butter if you can find it as it will contain higher levels of healthful omega-3 fats and the fat-burning conjugated linoleic acid (CLA).
· NUT BUTTERS – Plain old peanut butter is estrogenic and if your fat stores are stimulated this way – avoid peanuts and their bi-products. Be creative and mix together almond butter with pecan butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition! Using a variety of nut butters gives you a broader range of vitamins and minerals and other micronutrients, and gives you variety instead of boring old peanut butter all the time.
· SALAD Leaf lettuce and spinach along with shredded carrots – for salads with dinner. Don’t bother eating Ice berg lettuce it has little or no nutrient value.
· DRESSINGS Home-made salad dressing – using balsamic vinegar, spices, extra virgin olive oil. This is much better than store bought salad dressing which usually use highly refined canola or soybean oil (canola and soybean oil are both very inflammatory in the body). Learn more over at the blog.
· Sprouted grain bread for occasional use — My personal belief from years of nutrition research is that we’re not really meant to consume the massive quantities of grains (not even whole grains) that we do in this day and age… a small amount may be okay, but our digestive systems are still primarily adapted to a hunter/gatherer type of diet with only a very small amount of grains, therefore try to only have breads and other grain-based foods on cheat days/ meals.
· Rice bran – If we’re going to have some grain-based food, we might as well have the most nutrient dense part, and rice bran is one of those parts, since it includes the germ of brown rice too. Rice bran is loaded with vitamins and minerals but without the large amount of starch calories that rice has… and it actually adds a nice little nutty, crunchy taste to yoghurt or smoothies, or can be added when baking to add nutrients and fibre to the recipe.