WHOLE FOODS SHOPPING LIST

The Whole Foods challenge is part of my C.A.R.E Course program.  It is not a DIET! It is not about about portion size or restriction.  The focus of the Whole Food challenge is to nourish the body with fresh, vibrant food.  In the yogic tradition all food falls into 3 categories (or Gunas) uplifting (sattvic), energizing (rajasic), or darkening (tamasic). Yogis strive for a Sattvic diet; meaning the food should uplift, harmonize, and balance  the body and mind. Fruit is considered to be the most Sattvic of all food and should be eaten liberally.  Eating food as close to it's natural form will create the greatest balance and harmony in the body. I have put together a list of Whole Foods that will increase overall health and wellbeing. This is by no means a complete list.  Stick with foods you already know and love, and venture out to include a few new ingredients.  Stay away from package food, instead stay on the perimeter of the grocery store, head to a local farmers market, and follow the smells and sights that are pleasing to the senses, not advertising or catchy slogans.  Listen to your intuition as you dive into this whole food challenge our bodies are calling out for fresh vibrant nourishment...it's our job to tune in!

​

​

Meat, Poultry, Seafood

Wild-caught fish

Organic Free range Chicken + Turkey

Grass-fed Beef (sparingly)

​

Dairy

Free range/ humane Eggs

Organic Low-fat Milk (Vitamin D fortified) 

Organic Non-Processed cheese

Organic Greek yogurt (no sugar added)

​

Grains

Whole Oats/Whole Grain Oatmeal

Whole Grain Bread (Rye, Spelt or Whole Wheat)

Quinoa

Brown Rice

Barley

Buckwheat

Bulgar

Unsweetened Whole Grain Breakfast Cereals (e.g. muesli)

​

Beans and Legumes

Lentils

Chickpeas/Garbanzo Beans Soybeans/Edamame

Kidney Beans

Peas

Adzuki beans

Black-eyed Peas

Lima Beans

Black Beans

Tempeh

Nuts and Seeds

Walnuts Almonds Pistachios

Chia Seeds, Hemp Seeds

Flax Seeds Sesame Seeds

Sunflower Seeds

​​

Fruits

SEASONAL when possible

Citrus

melon 

Berries 

Avocados (Yes, they are a fruit!) 

Bananas

Tomatoes 

Apples

Mangos

​

Vegetables

Spinach

Brussels Sprouts

Mustard Greens Collard Greens Kale

Chard

Cabbage

Pumpkin

Sweet Potatoes

Asparagus

Squash

Onions

Romaine Lettuce, Spinach

Broccoli Cauliflower

Celery

​

Dressing/Seasoning

Fresh Herbs (Basil, Cilantro, etc.) 

Extra Virgin Olive Oil

Apple Cider Vinegar

Balsamic Vinegar

Garlic

​

Beverages

Sparkling water

Kefir

Kombucha