76: Stocking Your Fridge and Pantry
We’ve all heard the saying - abs are made in the kitchen - well, so is your skin, your heart and your brain. There’s a whole new body just waiting to be shaped and created by the foods that you eat. The things in your fridge and pantry are the makings of your body composition and health.
In this week’s podcast we’re talking about how to stock your kitchen with all of the clean basics and everyday go-tos you need on hand for your best body.
EPISODE 76: Stocking Your Fridge and Pantry
SHOW NOTES
(0:00) Intro
Welcome back to the club!
This week—thinking about back-to-basics.
There’s a world of possibility behind the doors of your fridge and pantry when you keep it filled with good things.
(5:23) Stocking Your Fridge and Pantry:
Pro tip: Shop the parameter of the store, where the perishable items are located.
The middle aisles are where the carb bombs are.
(6:44) Let’s start with produce since that’s where we start in the Bible.
And God said, “Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat." Genesis 1:29
Eat twice as many vegetables as fruit.
Check the EWG’s yearly list of the Dirty Dozen (most important veggies and fruits to buy organic- and the Clean Fifteen (the veggies and fruits not necessary to buy organic)
Dirty Dozen: Highest chemical load
Pesticides: brain and nervous system toxicity, hormonal disruption, cancer
The Dirty Dozen PLUS™ list includes sweet bell peppers and hot peppers, both of which can carry residues of neurotoxic chemicals such as the organophosphate insecticides acephate and chlorpyrifos.
EWG recommends that people who frequently eat these vegetables buy organic, especially if they’re feeding them to children.
If you’re going to eat conventional peppers, because you can’t find or afford organic, make sure to cook them, because pesticide levels typically diminish when food is cooked.
Raisins are the dirtiest! There is an average of 13 different pesticide residue per sample, even organic raisins had pesticide residue.
(12:57) Herbs:
You also have to be careful when it comes to herbs. I make a lot of pesto with herbs like basil, parsley and cilantro.
For instance, the EWG says the pesticide profile on cilantro is similar to that on spinach and kale, both of which are on the Dirty Dozen list.
(14:04) GMO’s
Avoid corn & soy- these are not vegetables!
Most corn and soy is genetically modified (GMO) unless specifically labeled nonGMO.
GMOs are not real food, the way God made it. These plants have been specifically engineered in a lab to be hardier, grow larger, and able to survive huge amounts of pesticides (that’s why GMO corn is called “Roundup ready”).
Sadly zucchini, yellow squash and beets are also commonly genetically modified. Choose organic for any of these foods to avoid GMOs.
(15:52) Meat, Fish and Poultry:
“Everything that lives and moves about will be food for you. Just as I gave you the green plants, I now give you everything." Genesis 9:3
Ideally it’s best to buy animal sources of protein that are 100% grass-fed, pasture-raised and/or wild-caught as your budget allows.
This means the animals ate their ultimate natural diet which means they pass on more nutrients.
Aim for 2-6 oz. of protein per meal. Most of us do not get enough protein, and it plays a really important role in muscle health, brain health and healing at the cellular level.
Collagen peptides: (Vital Protein)
Clean protein powder: (minimal ingredients, without additives/preservatives/ artificial sweeteners; Tera’s Whey
Lunch meats:
Hotdogs and bacon are best purchased from grass-fed or organically fed animals and should be free of nitrates. (brands like Applegate Organics, Plainville Farms, Organic Prairie and Pederson’s).
(21:54) Eggs:
Pasture-raised are best- the chickens roam freely foraging on their natural diet which creates superior nutrients (Vital Farms, Nellie’s)
Organic are next best - chickens are fed non-GMO corn and soy
Free-range, Cage-free and Natural are pretty meaningless terms. Chickens are still cramped and not given proper roaming space.
(24:00) Dairy:
Quality is key here. Ultimately dairy should be grass-fed if possible, organic and full-fat.
Remember, God did not make cows with low fat udders.
Dairy is an extremely allergenic food for many people. For those with nagging health symptoms, try eliminating dairy (other than ghee) for a month and monitor improvement.
Butter (Kerrygold, Organic Valley)
Ghee (Organic Valley, Thrive Market, Fourth & Heart) Ghee is butter that is clarified to the point where it's just pure fat. All the milk solids and all the water has been removed from the erstwhile butter.
Milk and Heavy Cream (Organic Valley, Lazy Meadows, Mill-King)
Yogurt (Organic Valley, Maple Hill Creamery, Strauss, Kalona, Stonyfield)
Cheese (Kerrygold, Organic Valley, Organic Creamery, Organic Pastures
A2 milk:
The top 3 problems for people when it comes to milk are lactose, casein and whey
Lactose in the milk sugar
Casein and whey are the predominant proteins in milk
A true dairy allergy means someone is allergic to the proteins.
When it comes to the casein protein there are several variants but A1 and A2 are the most predominant variants of casein protein
Most dairy in the USA is from Holstein cows and their milk contains mostly A1 β-casein. A1 is the casein protein linked with a lot of health irritants and problems we hear about when it comes to dairy.
Many people can tolerate dairy that is higher in A2 than A1 like - goat, sheep, camel, buffalo milk, AND milk from jersey or guernsey cattle.
So you might try some Grassfed A2 dairy and see if that works for you.
For more about the differences and benefits of A2 milk see this article from The Paleo Mom.
(30:55) Alternative Dairy Sources :
I avoid soy - most soy is genetically modified plus soy is estrogenic. You do not want to be giving this stuff to your kids or drinking it yourself.
None of the plant milks are perfect, most of them contain additives, stabilizers and natural flavors.
Plus when you think about the context of how many almonds it takes to make almond milk, and how many more people use it now and the many more resources like water it takes to grow all those almonds, it seems disproportionate to nature.
Any time we overgrow one kind of crop, it’s not good for the soil - this is called monocropping and we do this with soy, corn and wheat. It’s hard on the earth, y’all.
Plus, there’s the issue of pesticides too when it comes to almonds too.
When it comes to other plant-based milks:
Rice probably has the lowest nutritional value
Oat milk could be a gluten cross contaminant
Pea milk typically made from yellow-split peas which is a good option for being higher in protein. There’s a brand called Ripple that is popular with moms that want a high protein plant milk.
Buy organic when possible to minimize less healthy ingredients. Some options:
Califia Farms Almond Milk
Ripple Milk
Kite Hill (Almond-milk based products including cream cheese, plain yogurt, etc.)
Treeline Cheese (Cashew-based “cheese”)
The Coconut Cult (Coconut milk based yogurts)
CoYo (Coconut milk based yogurts)
Avoid soy and rice milk.
(35:55) Water! Water! Water!
Always drink water first! Water should be the priority.
To calculate your daily water target: divide your weight in half. That’s about how many ounces of water you should drink per day.
Water
Carbonated Mineral water: Gerolsteiner Sparkling Mineral Water, Pellegrino
Topo Chico
Low-sugar kombucha - Live Soda
(38:42) Healthy Oils:
Throw out oils that are overly processed, refined and/or contain a high amount of inflammatory Omega-6 fatty acids such as: margarine, canola oil, corn oil, soybean oil, vegetable oil, cottonseed oil, grapeseed oil, rice bran oil, sunflower oil, safflower oil.
Instead, choose:
Avocado oil (good for cooking at high heats, for salad dressings and for making mayo)
Extra-Virgin Coconut oil
Macadamia oil
Cold-pressed extra-virgin olive oil
Palm oil
Cold-pressed sesame oil
Ghee (clarified butter has proteins removed)
Coconut Oil and Avocado Oil Sprays (instead of PAM)
Extra Virgin Olive Oil:
Make sure you get extra virgin, not refined. It’s better in a dark, glass bottle. Many companies will “cut” their olive oil with vegetable oil and still label it olive oil. You can cook with EVOO up to temps around 400. It’s the one I use most often for lighty sautéing and roasting vegetables. I usually buy California Ranch or Texas Olive Ranch.
Coconut Oil:
Organic, extra-virgin coconut oil is best. It’s also good for cooking because of a higher smoke point.
Avocado Oil:
Also a good one for cooking, especially if you don’t want flavor interference (like coconut or olive). Sadly, with the new popularity of avocado oil, some manufacturers cut avocado oil with vegetable oil too.
(44:45) Vinegars, Marinades, and Dressings:
Bragg’s Apple Cider Vinegar (with The Mother)
Coconut Aminos (good replacement for soy sauce; Trader Joe’s & Thrive Market are the least expensive options. WFM has Coconut Secret brand)
Organic Tamari Soy Sauce (San-J brand which is organic, non-GMO, fermented, gluten-free)
White Vinegar
Balsamic Vinegar
Primal Kitchen Salad Dressings
Tessemae’s Salad Dressings (actually found in refrigerated section at grocery store)
Chosen Foods Salad Dressings
Fat & Happy Dressings (made with MCT oil)
(46:30) Condiments and Spices:
Organic Ketchup made without High Fructose Corn Syrup
Mayonnaise made with ONLY Avocado Oil (Chosen Foods or Primal Kitchen
Mustard
Organic Spices:
Everything But the Bagel seasoning from Trader Joe’s
Mayonnaise:
Traditional mayo is made with soybean oil which is extremely inflammatory. Choose mayo made with avocado oil like the ones from Primal Kitchen or Chosen Foods.
Salt:
Don’t be afraid of salt. We need it to balance electrolytes, nourish the adrenal glands, enhance hydration, prevent muscle cramps. You want to choose salt that is clean and offers you some minerals.
Traditional iodized table salt does not do that. It has been highly processed and stripped of minerals.
Your best options are something like Redmond Real Salt - comes from a mine in Utah, is unrefined and is full of natural minerals and flavor - or Celtic Grey Salt which has a lower sodium content and minerals like calcium and magnesium.
I use these salts pretty liberally and will even sometimes add a pinch to my water to enhance hydration and electrolytes. Make some salty lemon or cucumber water - it’s pretty good!
Broths & Soups:
Bone broth (Kettle & Fire, Bare Bones Broth Co, Osso Good, EPIC- WFM, Bonafide Provisions-WFM)
Keep a few bottles/boxes of broth on hand in case you don’t have time to make your own. If I’m using it to cook, I look for something organic or grass-fed. If I’m using it to sip, I’ll spend a little more and buy brands like Epic or Kettle and Fire.
Soups with clean ingredients like Kettle and Fire, Primal Kitchen Amy’s Gluten-Free Organic,
Canned & Jarred Goods:
Canned goods should be minimal. Fresh or frozen is best. Please make all efforts to find BPA-free cans.
Canned Tomatoes (diced, whole, sauce)
Spaghetti Sauce/Marinara without HFCS or unhealthy oils (Rao’s is a good option)
Canned Fish (wild-caught salmon, tuna, sardines)
(*My favorite tuna in a jar = Tonnino, and also Safe Catch Wild YellowFin Tuna or Season Wild-Caught Sardines from Costco)
Coconut Milk (Chelsea’s favorite here)
Organic applesauce and fruit cups
(50:49) Nuts/Seeds & Nut/Seed Butters
The fresher the better. Nuts from bins not recommended due to potential rancidity. Nuts and Seeds are better stored in the refrigerator or freezer if not consumed quickly.Nuts should not be roasted in processed/refined/trans-fat oils. Palm oil is fine.
Portion control is important with Nuts and Seeds. Limit to ¼ cup OR 2 Tablespoons of nut/seed butter.
Note: peanuts and cashews are not nuts but legumes.
Enjoy a variety of nuts and seeds (and turn them into your favorite nut/seed butters!) including macadamia, almonds, pecans, walnuts, pine nuts, brazil nuts, hazelnuts, sunflower seeds, pumpkin seeds, etc.
Sunflower Seed Butter is a good alternative to peanut butter
Justin’s Chocolate Hazelnut Butter is a good alternative to Nutella
Note: Make your own trail mix using nuts & seeds, dried fruits and chocolate chips
(53:59) Coffee & Tea Staples:
Buy organic coffee and decaffeinated coffee in order to avoid pesticides. Organic Decaf is Swiss Water Processed which means it doesn’t use chemical solvents to “decaf” the coffee. A few favorite brands are:
Coffee
Chameleon (Cold brew)
Cafe Altura
Ruta Maya
Four Sigmatic Mushroom Coffee
Herbal Teas
Traditional Medicinals
Green Tea
Matcha Green Tea
(55:39) Creamers:
Nutpods
Karma Kafe Keto Creamer
Collagen:
(55:31) Whole Grains:
Whole grains are potentially inflammatory to those who are sensitive. Quinoa, lentils and beans should be pressure cooked to remove inflammatory anti-nutrients and to optimize nutrient absorption.
Avoid wheat/gluten as it is incredibly inflammatory due to the glutenous gliadin protein, wheat germ agglutinin and presence of glyphosate. Gluten can cause/aggravate intestinal issues, joint pain, migraines, skin conditions, brain focus and nervous disorders.
White Basmati Rice from India (least amount of lectins and highest in resistant starch)
Gluten-Free Steel Cut or Whole Rolled Oats (preferably soaked prior to cooking)
Quinoa, lentils, beans, sorghum, millet, amaranth, buckwheat
Pastas made from non-GMO gluten-free flours like chickpea (Banza brand) or organic rice flour
Granolas (gluten free and without unhealthy oils - like Purely Elizabeth)
Grains & Legumes:
I did a whole podcast called Insider Secrets to Eating Grains and Legumes that takes a deeper dive into these foods. In Feast 2 Fast we consider these Whole Food Carbs. They are an option to bring in during Week 2 if you want, but many people realize they aren’t worth their carb load. I rarely eat these foods but my family likes them and so we do have them in my pantry.
Oats:
Let’s talk about oats because so many people love their oatmeal. The best oats to eat are steel-cut oats because they are the most minimally processed, they have more dense fiber content and they digest slower in the body which means they turn to sugar less quickly and keep you fuller longer.
Processed oats will spike your blood sugar more rapidly and be less dense in your body, meaning you’ll feel hungry sooner. The more quickly you can cook your oats, the less healthy they are for you.
Ideally it’s best to soak your oats before you cook them. That’s true of a lot of these grain and legume foods because they contain something called anti-nutrients.
Oats are naturally gluten-free, but the problem is that they can become contaminated with gluten depending on the way they are grown and manufactured. So be sure to look for gluten-free oats. Another problem is that The EWG reports that glyphosate - a widely used pesticide in the U.S. is detected in more than 95% of the samples of oat-based products.
So you need to be wary of these issues and decide if that carb load, pesticide load and prep time are worth it to you. If it is and you eat oats, make the best choice you can and prepare it well. And also, you can stir collagen into your oatmeal for a protein boost. That’s what I do for my family.
Quinoa
Another grain that needs proper preparation is quinoa.
Quinoa is actually classified as a pseudo-grain and not a grain. It’s more seed than grain but it’s also high in anti-nutrients.
Beans:
Another food you can use the pressure cooker shortcut for is beans.
If you don’t have time for the long soak, pressure cook them and that will remove a lot of the anti-nutrients. Beans are also a good source of resistant starch, so when prepared properly, they can be good food for your gut bugs.
Lentils and chickpeas are a part of the legume family and so, like beans, they need to be soaked or pressure cooked to help remove the anti-nutrients.
Like oats, beans and legumes are frequently sprayed with glyphosate right before harvest. Glyphosate has been reported in pinto beans and in chickpea products such as hummus. So again, To avoid glyphosate in these products, organic varieties are a good choice.
Rice":
Now Let’s talk about rice - which is also a good pantry staple. What’s interesting about rice is that we often hear that brown rice is best because of the fiber and nutrients. But let me ask you a question - do you see the Asian culture eating brown rice? No, Most Asian people eat white rice and have for thousands of years. They’ve practiced the ancient wisdom of removing the outer bran - which is what makes it brown - for generations because they know that it contains the anti-nutrients that are problematic for the body.
Pasta
Pasta may be another pantry staple you like to keep on hand. I recommend gluten-free when it comes to any products traditionally made with wheat.
(102:25) Baking Staples:
Avoid wheat/gluten as it is incredibly inflammatory due to the glutenous gliadin protein, wheat germ agglutinin and presence of glyphosate. Gluten can cause/aggravate intestinal issues, joint pain, migraines, skin conditions, brain focus and nervous disorders.
Wheat Belly by William Davis
Flours:
Cassava Flour (Otto’s)
Gluten-Free Baking Blend Flour
Sweeteners:
Raw Honey (any, but local is best!)
Real Maple Syrup (Grade B if you can find it)
Organic unsulfured molasses (Plantation brand recommended)
Dates
Organic Coconut Sugar
Stevia (SweetLeaf)
Note: Avoid artificial sweeteners which can trigger cravings and weight gain and are toxic to brain and liver.
(109:14) Other:
Aluminum-Free Baking Powder
Baking Soda
Enjoy Life, Dagoba or Lily’s Chocolate Chips
Unsweetened Cocoa Powder (Dagoba is a good brand that is non-alkalized and retains the health benefits of the polyphenols. Do not get Dutch processed)
(1:11:11) Bars:
Many “seemingly healthy” granola and snack bars are filled with genetically modified corn and soy, high fructose corn syrup, dyes, preservatives and other unhealthy ingredients. These healthier bar alternatives can be found on Amazon or in health food stores.
Savory Meat/Jerky Bars and Sticks (great for a protein on-the-go snack or light meals)
Epic Bars/Strips/Bites
Tanka Bars
Wild Zora bars
Nick’s Meat Sticks
Chomps Meat Sticks
The New Primal Meat Sticks
Granola/Sweet Bars
Lara Bars
RX Bars
Primal Kitchen Bars
Bulletproof Collagen Bars
Kind Bars
Chips:
The key is to look for better oils and non-GMO ingredients. Coconut Oil, Avocado Oil and Palm Oil are best.
Jackson’s Honest Chips Potato Chips
Boulder Canyon Potato Chips
Siete Grain Free Tortilla Chips and Taco Shells
Organic/non- GMO corn Tortilla Chips (Jackson’s has corn chips as well)
Organic, non-GMO Corn Dippers (like Fritos - at Trader Joe’s)
Plantain Chips (in palm oil, not soybean/canola)
Organic, non-GMO taco shells
Crackers:
Mary’s Gone Crackers (My favorite are Thins...closest to Wheat Thin flavor)
Organic Rice Cakes
Tortillas & Wraps
These tortillas are typically found in the Freezer Section of grocery stores because of the fresher ingredients.
Food for Life nonGMO sprouted corn tortillas
Siete Grain Free tortillas
Gluten Free Tortillas like Rudi’s
Bread:
There are very few (if any) healthy bread products. None of these options are optimal. Bread in general is nutrient-devoid but energy-dense, and leads to blood sugar spikes and dips.
f you are not yet wheat/gluten free:
Fresh bread from the bakery (instead of off the shelf). At least these will have less preservatives.
Ezekiel sprouted bread
Dave’s Killer Bread
*Best option: homemade fermented sourdough made with organic flours
Wheat/Gluten Free
*Please remember that gluten-free doesn’t mean it’s healthy. These products still contain suboptimal ingredients and will spike your blood sugar as much as wheat bread.*
Canyon Bakehouse
Udi’s
Scharr
Rudi’s
*Best Options:
NOW bread products (gluten-free, grain-free, soy-free, dairy-free, peanut-free, yeast-free)
Legit Bread Company (gluten-free, grain-free, soy-free, dairy-free, cassava-based)
Homemade bread using gluten-free flours
(113:04) Outro & Disclaimer
Thanks for listening! Have a healthy and blessed week!