A Grocery List

The following was copied from:

http://hubpages.com/hub/Grocery_Guide_Weight_Loss_For_Life

“GROCERY LIST

Fruits (any and all that you like, but here are my stand-by’s):

* Apples (fiber)
* Bananas (potassium)
* Blueberries (antioxidants)
* Grapefruit (curbs sweet cravings!)
* Strawberries (nature’s dessert)

Grains:

* 100% Whole Wheat Pitas*
* Ezekial 4:9 Bread
* Ezekial 4:9 English Muffins
* Whole Wheat Wraps*
* Whole Wheat Pasta
* Plain, Old Fashioned Oatmeal

*It is very important that you read the ingredients. Look for whole wheat flour as the first and main ingredient. Do not buy it if there are more than five ingredients listed and DO NOT buy anything with the prefix “hydro” because that implies trans fat.

Vegetables:

* Baking Potatoes
* Yams
* Spinach
* Green Beans
* Asparagus
* Salad Mix
* Baby Carrots
* Red/Green Peppers
* Cherry Tomatoes
* Onion
* Garlic
* Ginger
* Broccoli

Dairy:

* Eggs
* Skim Milk*
* Low Fat Cottage Cheese
* Fage 0% Greek Yogurt
* Reduced Fat Feta or Mozzarella

(*If you can’t do skim, than 1% is OK, just use it moderately!)

Protein:

* Lean Ground Turkey
* Canned Light Tuna (in water)*
* Chicken Breasts
* Bison/Buffalo
* Lean Pork Tenderloin
* Egg-whites*
* Designer Whey Powder – Chocolate is my pref!
* White Fish*
* Salmon*
* Garbanzo Beans, Kidney Beans, Lentils

*Fish is controversial because of the mercury content. Opt for the chunk light tuna and eat it moderately, speak with your doc if you’re preggers. As for the egg-whites, they are an excellent source of lean protein, I highly suggest that you learn to love them as they will be your newly-defined abdominal’s new best friend.

Good Fats:

* Olive Oil
* Avocado
* Natural Peanut Butter
* Almonds
* Walnuts
* Flaxseeds/Flaxseed oil

Etc.:

* Canned Diced Tomatoes
* Low Sodium Soy Sauce
* Balsamic Vinegar (try White Balsamic on salads!)
* Non-Stick Cooking Spray
* Salsa
* Cinnamon
* Spices*

I recommend garlic, pepper, white pepper, and all seasonings Italian, Mexican, Thai, Vietnamese and Indian…spices are the healthy way to add flavor!)

Sweet Tooth Navigators*:

* Swiss Miss Diet Cocoa* (the one with no hydrogenated stuff and 25 calories per serving)
* Decaffeinated Herbal Tea
* Stevia
* Agave
* 1 oz Dark Chocolate

*I omit Splenda and most sugar-free foods. Studies have shown that eating artificially sweetened foods (and drinking diet soda) can actually cause people to crave sugar and then OVEREAT it when they get a taste. I say, if you crave it – eat the real deal as a TREAT in moderation. More often you should just eat fruit, or try this: Sweeten Greek Yogurt with a pack of Swiss Miss diet cocoa and freeze… yum!”

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