LIST

grocery

Welcome to the Pow approved grocery list to help emPOWer you at the grocery store. The goal is to help diversify your plate and give way to a holistic transformation. Check out the Powmade E-Guide for more detailed information on labels and terminology to help understand the quality of food to buy, meal design, and mean prepping tools. 

Only buy grass fed meats

Highest amount and readily available essential fatty acids, minerals and vitamins​

Only buy items that you can read and know what every ingredient is on the label  
Consume as much Raw as possible 

not heated over 120 degrees. You want the enzymes in these foods to help break down food and be absorbed

Drink half your body weight in ounces a day.

No artificial sugars… I could go on for days regarding all the chemicals founds in them. Stick to: monk fruit, maple syrup, and honey. 

  • Foods grown on non-organic soil alter the natural ph of the soil. The higher the Ph in our system the better absorption and availability to micronutrients (minerals, vitamins, amino acids, etc.). You are what your foods eat… so if they are eating or grown in fertilized (chemicals) then you will too have those passed along to your body.  You will also receive less indirect antibiotics or hormone exposure that leads to less inflammation. 

  • Genetic Modified foods often contain the Gene, Bacillus Thuringiensis. This produces a toxin called, glyphosate… the active ingredient in roundup. This is designed to kill insects by poking holes in their gut lining. Data is linking glyphosate to birth defects, miscarriages, infertility, behavioral disorders, and even autism. Best way to avoid GM ford is purchase organic. (Menage, R., N. Defarge, J. Spiroux De Vendomois, and GE Seralini. “Potential Toxic Effects of Glyphosate and Its Commercial Formulations below Regulatory Limits.” National Center for Biotechnology Information. U.S. National Library of Medicine, 12 Aug. 2015. Web. 27.Sept. 2015.) 

Only buy Organic

Image by Victoria Shes
Meat (Protein):

Beef 

Chicken (lean: breast; fatty: thighs) 

Turkey breast

Pork (Lean: tenderloin, British bacon; Fatty: bacon, pork belly, ham)

Eggs (yes, yoke in all)

Whey Isolate (Ascent is my favorite- be sure you are aware of the fillers in protein powder)

Vegan Protein (Truvani is my favorite)

Fish (fatty: swordfish, salmon *only buy pacific caught*, Lean: tuna, tilapia, catfish, Mahi, dover)

Milk (whole milk is possible but based on tolerance)

Image by Aliona Gumeniuk
vegetables
  • Honestly no limit here… the more diversification the better. 

  • Broccoli 

  • Zucchini, 

  • Brussel Sprouts

  • Asparagus

  • Spinach

  • Carrots

  • Tomato’s (can cause inflammation)

  • Onions

  • Squash 

  • Sweet Potatoes

  • Potatoes 

  • Etc.

Image by Julien Pianetti
Fruit: 

Be careful on light color fruit as they tend to have higher sugar. Top fruits in order of low sugar to high sugar:

Blueberries

Strawberries

Raspberries

Blackberries

Lemon 

Lime

Kiwi

Apples

Pears 

Oranges

Bananas

Pineapples

Grapefruit

Image by Wolfgang Rottmann
dairy

Eggs (Omega 3, free- range)

Whole Milk

Kerry Gold butter (GHEE - clarified butter) 

Picnik creamer (MCT oil added)

Image by Roberta Sorge
oils:

Olive oil (if canned: cold pressed)

Coconut oil 

Red palm oil

Krill Oil 

Peanut butter/Almond butter (no added sugars)

Image by chuttersnap
nuts:
  • Walnuts

  • Almonds

  • Pistachios 

  • Sunflower seeds

Image by Julien Pianetti
Grains/pasta/chips:
  • White rice (I like to buy frozen bags and microwave)

  • Lentil pasta (Pow Brand)

  • Rice noodles 

  • Kelp noodles 

  • Rice cakes

  • Granola granola (their charcoal flavor tastes like oreos… Amazing)

  • Rolled organic Oats

  • Organic corn chips

  • Sprouted grain bread/sourdough (if need bread and in moderation)

Image by Alexander Ow
spices:
  • No limit here!

  • On Salt: only sea salt or pink Himalayan

  • Make your own mixes on seasoning but if you want to buy a premixed, recommend: Flavor God’s 

  • Trader Joes: Everything but the bagel 

  • Cinnamon is my fav too 

Image by Clay Banks
extras:
  • Eating evolved chocolates 

  • Courtney’s Cookies (Only on facebook)

  • FitAids (recovery drink)

  • Orgain bars 

  • Wink ice cream (sold online only)

  • Bullet proof coffee

Image by Monika Grabkowska
baking:
  • Almond flour 

  • Coconut flour 

  • TigerNut flour 

  • Monk fruit 

pantry

produce: carbs/protein