MAXIMIZED LIVING SHOPPING LIST

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Rhoda Dawson
5 years ago
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1 MAXIMIZED LIVING SHOPPING LIST PROTEIN CHOICES Cold-water fish Wild Pacific or Alaskan is best. Wild fish (fresh and frozen), Remark Small Fish Anchovies, Sardines in Olive Oil Frozen, certified organic, Quarter Master Eggs Eggs from free-range, hormone & antibiotic-free chickens are better than eggs from caged, injected chickens fed organic foods or omega-3's Riverlane, McSmith's, and other local farms, Grocery, Remark Raw Cheeses Most naturally-occuring and healthiest form of cheese. (Beware of Rice & Soy alternatives.) L'Ancêtre (pre-grated at ) Unpasteurized PC brand cheese Beef 100% Grass or Green fed (and finished) -- you must ask! Some farms grain feed the animals "at the end," which is still not desireable. This alters their Vitamin E content, and fatty acid ratios. Please note that Organic does NOT mean grass fed. Check with local farms, co-ops, and online Wisnoski Farms, J.D. Baer, Riverlane Farms, and others (must ask). may carry grass-fed beef. Not likely found in commercial grocery stores. Chicken Free-range, hormone & antibiotic-free is best. "Free from antibiotics" & "Naturally Raised" are steps in the right direction. Look for organic. Organic, free range, natural run or Metro McSmith's organic farms, Farmgate markets

2 Turkey Whey Protein Free-range, hormone & antibiotic-free is best. Hayter's, and others Look for natural turkey "bacon" without nitrites or sugar. Look for cuts without wheat, "breading," and additives. Whey from raw mik, from a grass fed cow is best NaturePro (vanilla, chocolate) utilized and least harmful. (Most commercial brands are heated at high temperatures and may contain excitotoxins &/or artificial sweeteners). Remark, Quarter Master, Sobey's, Hardick Chiropractic Centre Protein Supplement / Complete Meal Replacement Egg Protein Avoid commercial soy and whey products -- Acceptable plant-based products should either be fermented soy, sprouted rice, or hemp-seed based. Great for baking -- can also substitute with or for eggs or egg whites. If not available, use Whey protein + 1 egg (best and most similar tasting substitute) Vega (Chocolate, Vanilla Chai, Berry, and Natural flavours) Not available in Canada Hardick Chiropractic Centre We instead use Vanilla NaturePro + 1 egg (best and most similar tasting substitute in recipes calling for egg protein) Vitol Egg Protein (U.S. only) Whole Foods Shelled Hemp Seeds FAT CHOICES Raw nuts & seeds Nut Flours Incredible protein source for salads and/or mixed produce a complete meal. 4 Tablespoons = 22 grams of protein Look for raw, consider organic. Often available raw at bulk food stores. in the fridge to maintain the integrity of the fats. Great replacement for white and wheat flours in certain recipes. May also be called "meal" (i.e. almond meal) Manitoba Harvest Raw almonds, brazil nuts, walnuts, cashews, pine nuts, hemp seeds, pecans, filberts, sunflower, sesame seeds Organic raw nuts in bulk Organic raw pumpkin seeds, sesame seeds Variety of nut flours and nut meals in bulk. Bob's Red Mill Online - personal favourite and finest almond "flour" (blanced almond flour) Organic:, Conventional (sometimes): Loblaws, Bulk Barn Bulk Barn (best variety & most economical, particularly for raw & unsalted nuts) or Quarter Master Bulk Barn

3 Olive Oil, Olives, Grape Seed Oil Coconut Oil Coconut Flakes Extra Virgin is best. EVOO should be in a dark container to block the light. Coconut oil is the ideal oil for cooking, baking, and frying, as it does not denature with high heat. Extra Virgin is best, virgin or non-virgin is acceptable for greasing the pan. Toasted flakes are delicious on salad, or as a snack. Grocery / Heartland Gold, Omega Nutrition, Bulk Barn, or Mountain Path (toasted, delicious on salad or as a snack) Shredded, unsweeted coconut Let's Do Organic, Mountain Path, Bulk Barn Coconut Flour Great alternative to grain flour for baking, for thickening sauces and, great in smoothies. Bulk Barn (organic!), Health Food Coconut Butter Not for cooking, but for eating! Great in smoothies, deserts, or as a sweet snack Artisana Coconut Milk Full fat coconut milk is thicker than watered down versions. This becomes a personal preference. Organic: Thai Kitchen, Native Forest Conventional options, Bulk Barn Flax Seeds, Flax Seed Meal Flax Seed Oil, Cod Liver Oil Ground flax meal is great on salads, in oatmeal, and as a healthy substitute for flour in baking. Do not heat! Bob's Red Mill and others, Bulk Barn Hemp Seed Oil Fish Oil (supplement) Nut Butters (almond, macadamia) Best ratio of essential fatty acids -- mix into salad dressings, smoothies, oatmeal -- everything! Provides the optimal ratio of essential fatty acids. Do not heat! Look for fish oil that has been formulated to eliminate any contamination. Fish oil with essential fats in the optimal ratio is ideal. Raw is prefered over roasted, raw and organic is ideal. Make your own in a high powered blender i.e. Vitamix/Blendtec. Manitoba Harvest Perfect Ratio Omega Maranatha Organic Maximized Living via or Quarter Master

4 Tahini Raw is best Artisana Yogurt Organic Meadows, Liberte Goat's Milk Yogurt (may be more easily digested) and other varieties Freshly-made (in-house) Greek style yogurt Butter Organic (raw is best, if available) Organic Meadows, L'Ancetre, PC Organics Milk Full fat, plain, organic are minimum requirements. Raw (non-homogenized and nonpasteurized) is best, if available. No sugar! Full fat, organic is a bare minimum. (Nonhomogenized is even better non-pasteurized is best if available) Organic Meadows (full fat organic) Full fat, organic, nonhomogenized, and/or Goat's Milk Remark, local farms,, and Remark (freshly churned) Chocolate (cocao) HIGH FIBER CARBOHYDRATE CHOICES Vegetables Greens Drinks Organic is best, but not essential. The following veggies with the highest pesticide loads should be bought organic: Bell Peppers, Celery, Kale, Lettuce, Carrots. Great substitute for essential veggies if lacking in your diet -- and great for kids! Watch out for additives in commercial brands. STARCHY CARBOHYDRATE CHOICES Starchy Vegetables Pure chocolate contains no sugar -- mix or melt down with stevia and/or cinnamon -- use in yogurt, smoothies, or with nuts/berries for a desert or snack. Look for 100% Chocolate cubes ("Baker's Unsweetened Chocolate") or chocolate powder. Organic is best, but not essential. Advanced Plan: in moderation only. 100% Chocolate cubes ("Baker's Unsweetened Chocolate") Cocao Camino (organic powder) Greens First (mint and berry flavours) Bulk Barn, Loblaws, Remark Hardick Chiropractic Centre

5 Beans Dried, in bulk or in bags (organic is best but not essential). Dried, organic, in bulk. Dried, organic. Quarter Master Bob's Red Mill, others in bluk, Bulk Barn Canned Beans No salt added is preferred. No sugar added is essential. Eden Organic Refried Beans Flavored brands also available, using healthy spices Eden Organic Whole Grains & Whole Cereals Must be "whole grain, sprouted, or stoneground." Brown rice, millet, steel cut oats (Bob's Red Mill) Ezekiel Cereal, Health Food, Bulk Barn Whole Grain Breads, Bagels, English Muffins, etc. Crackers Every grain ingredient on the label must read "whole grain, sprouted, or stone-ground." (Must freeze this type of bread.) LOW FIBER CARBOHYDRATE CHOICES Fruits Organic is best, but not essential. The following fruits with the highest pesticide loads should be bought organic: Peaches, Apples, Nectarines, Strawberries, Cherries, imported Grapes, Pears. CONDIMENTS, SPICES, AND SEASONINGS Mayonnaise Ideally look for crackers made with nuts and seeds, or make your own! Most substitutes readily available in grocery stores (including some brands of mayo substitute Vegenaise) are made with canola oil and/or soy products. Grapeseed oil and olive oil based spreads are acceptable. You can also make your own! Ezekiel Bread or "Sprouted Grains" brand, and others Mary's Organic Crackers (core plan only) Advanced Plan Approved: no sugar, no grains Grapeseed Oil Vegenaise, Remakr, or Remark

6 Tamari Salad Dressing Marinades Most store brands use rancid oils -- copy the Lisa's Oiive Oil Dressing ingredients and make your own healthy dressings with acceptable replacement ingredients! Hemp seed oil has the ideal ratio of omega 3's and 6's. Hempola Caesar Dressing & Balsamic Vinaigrette. Fermented soy product, excellent substitute for traditional soy or steak sauce. Bragg's Liquid Amino's or Liquid Soy is a healthy form of soy - and great for meat. Bragg's Liquid Soy / Liquid Amino's Havaris Produce in the Market (travel packs) - limited availability. Bulk Barn, Herbs & Spices Herbs in bulk are most economical. Organic spices are best (not irradiated). Look for individual "blends" (Greek Seasoning, Herbs of Provence, and Salad Sprinkles) Gomasio (sesame seeds with garlic, sea salt, and/or seaweed) - great on salads and veggies. Frontier, Simply Organic, Eden Organic, Epicure Bulk, (organic), Bulk Barn (conventional) Salsa Look for no sugar salsa's, organic is best. Neal Brothers (personal favourite), PC Organics Tapenade Also very easy to make at home Salt SWEETENERS Stevia Xylitol The words "Sea Salt" aren't enough! General sea salt may still contain 2% additives, including sugar -- check the labels! Some of the best, unrefined sea salts are Celtic Sea Salt and Himylayan Salt -- you will see flecks of color in the salt, which shows that the minerals are unprocessed and in tact. Look for stevia without unnatural preservatives and additives. Brands come in a variety of tastes and concentrations: Check Maximized Living Nutrition Plans for the conversion chart. Some people prefer the taste of Xylitol over Stevia. Be sure to use a xylitol that is derived from birch, not corn, and does not contain additional corn-based additives. Use in small quantities only to avoid digestive distress. Real Salt Pure-lē Natural "Spoonable Stevia" (1:1 volume ratio with sugar), NOW brand concentrated stevia extract, and liquid stevia drops (some with flavours - great for coffees/teas) Quarter Master (spoonable stevia), Health Food s

7 BEVERAGES Water The majority of your fluid consumption should come from water! Check out Maximized Living Nutrition Plans for various solutions for getting pure water into your home and body. Cola Sports Recovery Drinks Stevia-based colas are becoming more readilyavailable to serve as "treats" in place of sodas made with sugar and artificial sweeteners. These drinks should come from pure sources only and be used pre- and post- intensive and endurance workouts, and with greater moderation when on the Advanced Plan. Avoid commercial sports drinks which contain processed sugar and artificial colorings. Zevia Coconut Water: Vita Coco and Zico Max Recovery (drink mix), Maximized Living via For Questions, please contact: Hardick Seminars and Coaching Inc. 331 Queens Avenue, London, ON, N6B 1X2 (519)

MAXIMIZED LIVING SHOPPING LIST

MAXIMIZED LIVING SHOPPING LIST Food Type Notes Local Brand Name PROTEIN CHOICES Local Retailer/Source Cold-water fish Small Fish Eggs Raw Cheeses Beef Chicken Turkey Whey Protein Wild Pacific or Alaskan