The Healthy Food Cleanse Shopping List Check it Off Buy a variety of items Focus on whole, natural, organic foods. Buy the best looking, most vibrant vegetables, especially deep leafy greens. Mix and match ingredients Be flexible; remember to focus on fruits, vegetables, and liquids. Learn to create your healing, cleansing foods Draw from your background and heritage. Discover what grains, beans and vegetables your ancestors lived on and bring fresh, whole natural versions of them back today. Animal Protein Fish Non-Gluten Whole Grains Legumes / Beans Nuts & Seeds Vegetables, Leafy Greens Vegetables, Other Green Leafy Super Salads Fruits Juicing & Smoothies Nutriblast Recipes Dairy Substitutes Sweeteners Oils Super Foods Protein Drinks Fermented Foods Spices & Herbs Herbal Teas Beverages Supplements Spa Items Other EWG s 2011 Shopper s Guide to Pesticides in Product Copyright 2012. Glow Wellness, LLC www.glow-wellness.com
The Healthy Food Cleanse Shopping List Check it Off Always buy organic whenever possible Animal Protein, free range, organic Chicken Duck Lamb Turkey Wild Game Fish, 4-6 oz fillets Anchovies Cod or other firm fish fillets Halibut Herring Trout Wild Fish (low mercury) Wild Salmon, (fresh & canned) Sardines Whole Grains, Non-Gluten Amaranth, 2 cups dry Quinoa, 2 cups dry Brown Rice, 2 cups dry Wild Rice, 2 cups dry Brown Rice Pasta Legumes / Beans Beans, all types Lentils, 2 cups dry Split Peas 1 can each of organic beans: Garbanzo (humus) White beans Cannellini beans Black beans Nuts & Seeds Buy raw and unsalted or lightly roasted, preferably organic. Peanuts and peanut butter must be organic. Almonds Brazil Nuts Cashews Chestnuts Chia seeds Flax seeds Hazelnuts Hemp seeds Pecans Peanuts Pine Nuts Pistachio Nuts Poppy seeds Pumpkin seeds Sesame seeds Tahini (sesame paste) Sunflower seeds Walnuts Peanut or Almond Butters
Vegetables, Leafy Greens Focus on deep leafy greens: Bok Choy Broccoli Broccoli rabe Collards Escarole Kale Swiss chard Spinach Turnip greens Vegetables Other: red, yellow, orange, green, white Fresh or frozen, never canned Asparagus Beets Brussel sprouts Carrots Celery Cucumbers Cabbage Cauliflower Daikon radish Fennel Green or wax beans Leeks Okra Parsley Radishes Squash, yellow or green Zucchini Onions Garlic Ginger Nightshade Family, avoid Tomatoes, potatoes, peppers, eggplant Green Leafy Super Salads Boston Butterhead lettuce Green Leaf Dandelion Endive Romaine Red Leaf Spring Greens Sprouts, alfalfa, mung Others Fruits Citrus, Tropical, Moderate, Watermelon Citrus fruits: Lemons Grapefruits Oranges Tropical fruits: s Pineapple Mango Papaya Temperate fruits: Apples s Peaches Watermelon Blackberries Raspberries Grapes, green/red Essential Fatty Acid fruits: Avocados Coconuts Juicing & Smoothies See the 7. Nutribullet Recipes, and 8. Juice Cleansing
Nutribullet Recipes The Nutribullet actually extracts nutrients from the produce and is easier than juicing. List for the Nutribullet Recipes at end of this Shopping List: Toxin Cleansing Blast Spinach Apple Pineapple The Immune Booster Spring Greens Orange Pineapple Spring Greens Red Grapes Walnuts Nature s Candy Butterhead lettuce Apple Maca Powder Peach Strawberries Flax seeds Goji Berries Free Radical Fighter Swiss chard Avacado Watermelon Blackberries Fig Flax Seeds Energy Elixir Life Boost Blast Kale Dairy Substitutes Almond Milk Coconut Milk Hemp Milk Rice Milk Sweeteners Stevia Xylitol Raw Honey Black Strap Molasses 100% Maple Syrup Super Foods Garlic Ginger Wolfberries, Goji Berries Maca root powder Spirulina powder Wheat Grass powder Green Juice Powder Red Juice Powder Protein Drinks Whey Hemp Rice Oils Extra Virgin Olive Oil Flax Seed Oil Coconut Oil Sesame Oil Walnut Oil Fermented Foods Sauerkraut, live cultures Yogurt, no sugar, live cultures Miso Soup, live cultures Spices & Herbs Organic Extra Virgin Olive Oil Organic Coconut Oil REAL Salt is a good brand Freshly ground pepper Fresh squeezed lemon juice Apple cider vinegar Balsamic vinegar Fresh garlic Fresh herbs Herbal Teas Dandelion Tea Detox Tea Chamomile Tea Ginger Tea
Beverages Herbal Tea Green Tea Coconut Water Sparkling Water Spring Water Supplements Vitamin C Vitamin B complex Multi Vitamin Fish Oil Echinacea & Goldenseal supplement Herbal laxative Natural Dry Brush Bath Salts or Epsom Salts Green Clay Mud Mask Essential Oils of: Lavender Lemon Orange Grapefruit Spa Items Other Insulated Lunch & Travel Bag Freezer packs, several sizes, small, medium, large, pick up at local grocery Water bottles, 4, stainless steel, larged mouth for easy washing Reusable green shopping bags, Envirosax are designer bags that fit in your purse Containers, glass preferably, plastic BPA free if possible, otherwise, grocery store and dollar stores have many varieties to get started EWG s 2011 Shopper s Guide to Pesticides in Product http://www.ewg.org/foodnews/ Dirty Dozen Guide Buy these Organic 1. Apples 2. Celery 3. Strawberries 4. Peaches 5. Spinach 6. Nectarines 7. Grapes 8. Sweet bell peppers 9. Potatoes 10. 11. Lettuce 12. Kale/collard greens Clean 15 Lowest in Pesticides 1. Onions 2. Corn 3. Pineapples 4. Avocado 5. Asparagus 6. Sweet peas 7. Mangoes 8. Eggplant 9. Cantaloupe 10. Kiwi 11. Cabbage 12. Watermelon 13. Sweet potatoes 14. Grapefruit 15. Mushrooms