There are a few basics that should be incorporated into your routine. Grocery shopping is where this whole thing starts. That’s why I have laid out “The Basics” below. Included is my Top 10 Food Replacements to get you started.
As always, feel free to reach out if you have a question directly to me or on our Facebook community @RebelliousColon.
Grocery Shopping Hacks – A great resource I put together to get your started and to save money on a budget.
Online Grocery Resources – A complete list of resources to buy online and deliver to your doorstep.
Top 10 Food Replacements
- Sugar and Artificial Sweeteners: This is easily the first on the list of food items to replace. Sugar is more addictive than cocaine, not to mention toxic!
- Breads: Bread is full of carbohydrates (which break down to sugar faster than a candy bar) and they contain gluten, a highly toxic ingredient.
- Replace with: Whole Sprouted Breads, Ezekiel Bread, Paleo Bread made with Coconut and Almond Flour.
- Conventional Meat: By conventional I mean store-bought meat from your typical grocery chain. They are highly processed and lack a critical, naturally occurring substance, omega 3 fatty acids, an essential part of healthy brain and heart function and an important component to most body systems. Conventional or bovine meat also contain high levels of hormones, steroids, antibiotics and the drug resistant staph bacteria which is plaguing a large group of the factory-farmed beef.
- Replace with: 100% Grass-fed/Grass-finished Organic Beef, Lamb, Venison. Free-range poultry, nitrate free turkey bacon and eggs. Grass-fed beef hot dogs.
- Conventional Dairy: Store bought milk, butter, yogurt and processed cheeses. If the cow is conventionally raised, meaning in a feed-lot, they do not feed on grass but instead grain. Again, this causes the cow to lack omega 3’s (which the cow gets from eating grass). Cows milk is highly pasteurized also which is where the milk extracted cow is heated to the point it kills all bacteria (up to 280°). Unfortunately, this causes all the enzymes to be killed and denatures the proteins with it. These enzymes are what help the body break down the milk protein lactose and without it, leads to lactose intolerance. Organic or not, unless you’re satisfied with fake milk injected with synthetic vitamins and minerals, with a ton of added sugar, replace this food!
- Replace with: Raw or low pasteurized milk. Also, consider removing cows milk and switching to coconut and/or almond milk. For yogurt, replace with Amasai, Kefir (goat’s milk), Yogurt (sheep’s milk). Butter: with grass-fed butter or ghee. Cheese: with grass-fed cheese.
- Cheap Processed Oils (Vegetable, Canola, Sunflower): These oils might be cheap on the store shelves but are highly expensive in your body. These oils are linked to cancer (trans fat), heart disease and is genetically modified. These oils also go rancid in seconds with almost any heat which is where they contribute to cancer (not to mention the GMO’s). These oils were created as a natural alternative to remove saturated fats from oils. They are highly toxic. Replace it immediately!
- Replace with: cold pressed Extra Virgin Coconut Oil, expeller pressed Avocado and Grapeseed oil, Ghee and grass-fed butter. These will not go rancid in high heat and therefore are good for low heat also. Very important folks!
- Flours (white and whole wheat): Similar to bread above, these are high in carbohydrates which break down into sugar rapidly. This ingredient is used to make breads, pastas, cookies, muffins, etc. All of these foods are now unhealthy for you given the nature of the ingredient. A kind of “Super Carbohydrate” that’s worse than Table Sugar.
- Replace with: Coconut, almond, walnut flours are a great substitute. There are others but these are my top 3.
- Regular/Diet Soda and Energy Drinks: This one fits in the category of high sugar but makes the top 10 because of its high consumption. Folks, just one 20 oz soda contains 44g of sugar! That’s more than your daily allowance for a few days. Organic soda isn’t any better at 24g +/-. If you want to drop the pounds and kick-start your wellness journey, these babies have to go!
- Replace with: Kombucha, Coconut Kefir, Herbal Tea with Stevia or Honey
- Fish (Tilapia): Fish is a healthy option right? Yes, but in most cases this is only partially true unfortunately. 95% of all fish sold in stores and restaurants is farm-raised. This matters because these fish are injected with high concentrated levels of antibiotics, pesticides and dioxins. Dioxins compromise the endocrine, immune, nervous and reproductive systems. It’s considered a carcinogen. Boot this one out of your fridge right away!
- Replace with: Wild Caught fish, particularly Salmon which is high in Omega 3 fatty-acids. Our body doesn’t produce Omega 3’s so it’s important to get it from our food as much as possible.
- Salad Dressing: Since salad is considered a healthy choice, I thought this one should make the top 10. Salad itself is healthy (non-GMO), but when you couple it with a strawberry vinaigrette and croutons, now you’ve blown healthy to smithereens. This is true for store-bought but especially so with restaurant dressings. McCallister’s dressings have more sugar in them than a cane of Coke! Don’t beleive me? Check out their Raspberry Pecan Fat-Free Dressing. It comes in at a whopping 30g of sugar! Remember this, Fat-Free means Sugar-Full.
- Replace with: Olive Oil, Balsamic Vinegar, Hummus, Bragg’s Brand Salad Dressings, Apple Cider Vinegar and Coconut Vinegar.
- Cookies and Pastries: You don’t have to sacrifice these delicious treats, but you do need to substitute the ingredients that make them. As you’re well aware, these treats are packed with sugar and made of white/wheat flours. Two of the substances that made the top 10 list. You’ll soon be eating cookies, brownies, etc for breakfast lunch and dinner without any guilt!
- Replace with: Cookies and pastries made with Coconut Flour, Almond Flour, Dates, Raw Honey and Stevia. A guideline for replacing the flour is 1 Cup Flour = 2/3 Coconut and 1/3 Almond Flour.
- Shoppers Guide to Pesticides in Produce
- The Dirty Dozen – A current list of fruits and vegetables that are highly susceptible to pesticide absorption. Buy these organic!
- The Clean Fifteen – A current list of fruits and vegetables that are regarded as less susceptible to pesticides and you can usually get by without buying organic.