How to get started: The Shopping List

After reading Eat to Live, I decided that this was the way to go for me.  I decided to not call it a diet but to think of it, instead, as a new way of eating for life.  Having made that decision meant a new way of looking at the grocery store and my own pantry.  I knew that I would have to rethink my shopping habits.  Gone were the days of buying fresh fruits and vegetables only to have them rot in the fridge or on the counter!  Gone were the days of pre-packaged boxed foods.  Hello to actually eating the fruits and veggies that I bought!  Interesting idea, but where to start…

The following is a list of my must have in stock items (in no particular order):

Silk Vanilla Almond Milk

Pomegranate juice 

Milled flax

Chia seeds (these are great – they give smoothies the same consistency as that of a milkshake)

Spinach – fresh!

Kale - fresh

Raw veggies: broccoli, cauliflower, asparagus, Brussels sprouts, corn, peas, carrots, celery, greens for salads… you get the idea – I use both fresh and flash frozen.

Fruit – mostly fresh: grapes, oranges, bananas, blueberries (both fresh and frozen), pineapple, apples.

Applesauce – natural organic – the fewer the ingredients the better – look at the label – apples and water is a great list of ingredients!

Whole wheat flour

Quinoa

Organic peanut butter – here again look at the ingredients when making this choice!

Almonds

Walnuts

Pistachio nuts

Raw cane sugar

Truvia/Stevia (packets)

Butter – not margarine

Flax sandwich rounds

Salmon – in the ready to eat packets

Tuna - in the can or packet

Beans - chickpeas, navy beans, black beans, pinto beans… any type of beans that you like

Rolled oats

Balsamic vinegar

Olive oil

Sea salt 

I am sure that I have missed something but you get the idea…  Keep in mind that some of these items you will only buy once every few weeks...  After the initial shopping spree the budget eases up considerably!

Think of the foods that fit into the following categories and buy them:

Fruits

Vegetables

Nuts

Beans

Lean protein – but very little if any the first 4-6 weeks.

I was also armed with a few simple recipes:

Eat Your Veggies Smothie *found in Dr. Fuhrman’s book Eat to Live

One Minute Chocolate Cake * found on Chocolate Covered Katie’s website: http://chocolatecoveredkatie.com/2011/11/06/one-minute-chocolate-cake/

 Oatmeal Breakfast Cookies * found on Chocolate Covered Katie’s website: http://chocolatecoveredkatie.com/2012/01/11/oatmeal-raisin-breakfast-cookies/

Quinoa Salad *see below 

Vegetarian Chili * see below 

Lentil soup  

Kale Minestrone Soup *found at http://enlightenedcooking.blogspot.com/2011/03/quick-kale-quinoa-minestrone.html  

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Quinoa Salad (from A.Lane)

2 C cooked quinoa

2 C chick peas

1/2 C golden raisins

1/4 C chopped red pepper

1/4 cilantro

A few cloves of garlic chopped fine

Mix together.  Add dressing.

Dressing:

3T olive oil

3T lime juice

1T honey

2tsp curry powder

Vegetarian Chili (Red, Gold, Black, and Green Chile – by A.Lane)

1/2 C bulgur wheat or quinoa

1/2 C hot water
3 C undrained canned tomatoes (28oz)
3 T olive oil
3 C chopped onions

3 cloves garlic, minced or pressed

1 generous tsp ground cumin

1 generous tsp chili power

1 T tabasco or hot pepper sauce or 1/4 tsp cayenne

2 green bell peppers, chopped

2 C corn, fresh, frozen or canned

1 can drained black beans

1 can drained kidney beans

Salt to taste 

Place bulgur/quinoa, hot water and cup of juice from canned tomatoes in small sauce pan.  Cover and bring to a boil, then lower heat and simmer gently.  Heat olive oil in large saucepan, sauté onions, garlic, and spices.  Stir in peppers, sauté 2-3 mins.  Chop tomatoes and add to pan.  Stir in corn and beans, heat thoroughly on low heat.  Add cooked bulgur/quinoa (with any liquid left).  Cover and simmer a few more minutes.  Add salt. 

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I kept it simple that first month.  I ate a rotation of salads, soups, steamed veggies, quinoa salad, and smoothies.  I can honestly say that I didn’t get bored.  I was also never hungry.  In the first month I ate very little meat – less than 10oz per week.  Now I might eat 20 oz per week give or take.  

I gave up diet coke – all soda actually.  I used to drink 2 big cups per day.  I have had 2 ½ small sodas in the last 3 months.  I never experienced caffeine withdrawal.  I don’t miss it.  I drink about a gallon+ of water per day. 

I snack on fruit and nuts during the day.  I generally eat just three meals per day in addition to the fruit.  This isn’t difficult at all.   If anything, it is over simple! 

I hope this will help get you started but feel free to contact me with questions… 

Peace,

L