Shopping List For Healthy Fat Loss

Are you ready to take charge of your weight and your health once and for all?

 

Are you ready to feel the best you have ever felt?

 

Don’t let one more day go by without living the incredible life you’ve dreamed about.

 

Shopping List  – Basics Part One

Bread

Choose gluten free or organic sprouted whole grain products, spelt flour and breads.

Sources include main supermarkets and health food stores ( look for frozen options in smaller stores)

 

Dairy

Choose organic dairy products, especially milk.  Beware always choosing fat free dairy – you need the fat soluble nutrients from this food group.

 

Meats and Poultry

All of the animal protein you choose should be hormone- and antibiotic-free,

Free range, grass-fed, and if possible organic. Sources include local farm markets, your local Butcher or supermarket meat depts. Try to buy local if you can..

 

Nut Butter

Choose nut butters (e.g., almond, walnut, cashew, or macadamia nut) made from raw (not roasted) organic nuts.

 

Oil

For high-heat cooking, coconut oil is your best choice.

It should be certified organic, unrefined, no chemicals (including hexane), unbleached, not deodorised, not hydrogenated, made from traditional coconut palms only (no GMO varieties), and cold-pressed (no heat used in the extraction process).

Sources include local health food and Asian and Eastern Supermarkets.

 

For no-heat cooking (sautéing) and use straight from the bottle (on

salads and cooked foods), choose organic extra-virgin olive oil.

It should be cold-pressed, cloudy (unrefined), and sold in a dark bottle. Sources include local health food stores.

NOTE: some of my recipes state EVOO – Extra Virgin Olive Oil.

 

Omega-3 Supplements

 

Krill Oil is the Gold Standard  as it is high in Omega 3 and low in Omega 6 – (6’s are linked to increased inflammatory diseases.)

Cod liver oil should be taken in the winter because of its higher vitamin D

content. (Although our bodies synthesize vitamin D from the sun’s ultraviolet

rays, sun exposure typically is insufficient during the winter.) Softgels are more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle.

 

Fish oil should be taken in the summer because of its lower vitamin D

content. The softgel form is more stable than the liquid, which goes rancid quickly and should be kept in the refrigerator. Take according to instructions on the bottle, or 1millilitre per 10 pounds of body weight (1teaspoon=5 mls).

 

Salt

Choose Iodised salt unless you have a diagnosed heart problem (you should discuss this with your health care professional)

I don’t believe there’s any point spending extra money on Sea Salt.

NOTE – if you eat fresh or fresh frozen veg or grow your own you probably won’t need to add salt at all.

 

Aqave Nectar

This is available (as a liquid, like honey). The liquid extract is ideal for all beverages.  Sources include Tesco, Sainsbury’s etc.

 

Stevia

A natural, calorie free sugar –from a plant source –  Truvia etc…good for cooking and sweetening drinks. DON’T use aspartame or other chemical artificial sugar substitutes.  Fructose is no better for you and is often manufactured from Corn Starch – and not in good way – don’t touch it.

 

Water Filtration Systems

Our bodies absorb water not only from food and drink but from food too.

You can buy water filters quite cheaply now… under £5 – they will give you lovely drinking water for months at a time.  Add a lemon or lime – luuvlee..

 

Remember…

Do the very best you can with whichever foods are available to you. You may

not be able to find every single food I have listed, but that is ok! I have never had a client not lose weight because they had to make 1 or 2 adjustments. More importantly, make the majority of your food choices “all natural”.

 

I know from experience with many clients that following the plan 90% of the time gives amazing results.  You will have more energy, concentrate better, your hormones will settle and weight loss – especially fat loss will be easier than ever.

 

You need calories to train hard – so don’t avoid meals – if you run out of time, supplies or imagination have a protein shake/smoothie….

 

Train Hard  *   Eat Clean  *   Expect Results

 

 

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