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Healthy Choices

To maintain optimal health, focus on consuming organic, nutrient-rich, single whole food items without added sugar, additives, or artificial ingredients, while also incorporating adequate protein, healthy fats, and electrolytes into your diet. Prioritize foods that support gut health (with prebiotics and probiotics) and brain health (with fats and cholesterol), and stay hydrated by drinking plenty of water. Look for labels like Organic, NonGMO, Certified Humane, Grass-Fed, and Wild-Caught to avoid harmful chemicals, additives, and processed ingredients. Detoxing and fasting can help reset your immune system, while an organic diet naturally reduces cravings and encourages balanced portion sizes.

Caution

Be aware that pesticides and harmful chemicals can be applied to produce after harvesting. Many grocery stores use products like ProduceMaxx, Sterilox, and Apeel. For instance, Sprouts applies ProduceMaxx to their produce wet wall, while Publix uses it on pre-cut packaged fruit. Always wash your produce thoroughly before consuming, even if it's labeled organic, as it may still contain harmful chemicals. Talk to the store manager to find out which specific produce items have been treated with these chemicals so you can make informed choices.

Dairy and Eggs

Butter, Kerrygold Butter Grass-Fed, Truly Grass-Fed Unsalted Butter

Cheese, Truly Grass-Fed Cheddar Cheese

Eggs, Vital Farms Organic Pasture-Raised Eggs, Pete & Gerry’s Organic Free Range, or Happy Egg Co Organic Free Range

Kefir, Lifeway Organic Kefir, Maple Hill Organic Kefir

Milk, Maple Hill 100% Grass-Fed Organic Milk, Organic Valley Grassmilk Whole Milk, half gallon

Yogurt, Maple Hill Organic Whole Milk or Greek Yogurt, Stonyfield Probiotic Plain Whole Milk or Greek Yogurt, 32oz

Fruits

Avocados
Bananas
Blackberries
Blueberries (the most well-rounded beneficial of all fruits)
Peaches
Pineapples
Raspberries
Strawberries
Watermelon

Meat

Chicken, Perdue Chicken Breasts, GreenWise Boneless Skinless Chicken Breast, USDA Grade A, Raised Without Antibiotics, or GreenWise Organic Boneless Chicken Tenders, USDA Grade A 1Lb

Ground Beef, 100% Grass Fed, White Oak Pastures, Dakota, or Maverick Ranch

Pantry

Bone Broth, Kettle & Fire Chicken Bone Broth or Kettle & Fire 100% Grass-Fed Bone Broth

Bread, Greenwise Sprouted Bread (found in bakery section), Rudi's Rocky Mountain Bakery Rocky Mountain Sour (Whole Foods, be mindful of the organic sunflower oil), or any Dave’s Killer Bread products (be mindful of the organic canola oil)

Salad Dressing, Mother Raw Organic Ranch, Balsamic, or any other Mother Raw Organic

Seasoning, Redmond Real Salt, Selina Naturally Celtic Sea Salt, Simply Organic Garlic Powder

Seaweed Crisps, Annie Chun’s Organic Seaweed Snacks Sesame

Teriyaki Sauce, Primal Kitchen No Soy Teriyaki Sauce & Marinade

Oils, Chosen Foods 100% Pure Avocado Oil Spray, Epic Grass-Fed Beef Tallow, Greenwise Coconut Oil Spray, Nutiva Organic Virgin Coconut Oil, Terra Delyssa Olive Oil Organic Extra Virgin

Produce

Almonds, broccoli, carrots (whole), celery, cucumbers, English peas, green beans, peppers, spinach leaves, sweet potatoes, walnuts

Snacks

If you want to add some fun or need a snack. Avoid extras if possible. Remember it is best to avoid added sugar which some of these contain. Avoid dried fruit because of the carolrie density, added sugar, and increased glycemic index causing spikes in blood sugar.

Beef Jerky, EPIC Beef & Beef Liver Bites with Sea Salt Grass-Fed, EPIC Beef Sea Salt and Pepper, EPIC Wagyu Beef Steak Strip Grass-Fed

Chips, Barnana Organic Plantain Chips

Chocolate Bar, Hu Simple Milk Chocolate Organic Grass-Fed Milk, Theo Dark Chocolate Organic Pure Dark 85% (caution: some chocolate contain metals)

Dip, Mother Raw Dip Organic Ranch, Organic French Onion, or Queso Original (Non-GMO, not organic)

Icecream, Ice Cream for Bears

Kombucha, humm Probiotic Kombucha Blueberry Mint, Blackberry, Strawberry Lemonade (carbonation bad for teeth, so rinse with just water or salt water immediately after drinking)

Nuts and Seeds, Yupik Organic Brazil Nuts, Yupik Organic Super 6 Seeds Mix

Other, Nutiva Organic Virgin Coconut Oil (one tablespoon)

Home and Personal Care

Most of these are found only on Amazon or specialty stores.

Chapstick, eos 100% Natural & Organic Lip Balm Sticks- Vanilla Bean

Deodorant, Truvani Organic Deodorant (for men and women)

Dry Sheet Alternative, Molly’s Suds Wool Dryer Balls

Laundry Detergent, Molly’s Suds Laundry Detergent Sheets

Mouthwash, hello Natural Mint mouthwash

Multivitamin, Truvani Organic Multivitamin (check ingredients with doctor)

Toothpaste, Truvani Peppermint

Alternatives and Healthy Swaps

Overall brands that are healthier than typical brands.

365 WholeFoods Market, Applegate Farms, Primal Kitchen, Sprouts, YumEarth

Here are some alternative foods and brands that are healthier than the typical brands. However many of them have added sugars which you need to avoid.

Candy and Snacks
Black Forest, Haribo > YumEarth
Hershey > Hu
JellyBelly > YumEarth
M&M > Lily's, Unreal
Skittles > YumEarth

Protein Bars
Clif, Gatorade, KIND, Luna, RXBAR > Truvani

Sandwich Toppings
JIF, Smucker's > Justin's, MaraNatha
Smucker's, Welch's > Crofter's

Sauces
Hidden Valley > Mother Raw, Primal Kitchen