Have a great day - eat something healthy.

Sunday, April 11, 2010

Cleanse Prep - Marketing 101

Here's a shopping list that can serve as a guideline as you prepare for the cleanse. Don't feel you need to get everything - these are just some of the products that I've come to gravitate toward over the course of eight or nine cleanses. Be sure to start reading labels, particularly when it comes to gluten and sugars. Gluten is sneaky and can be found in the most unlikely places so be on the lookout! Other names for gluten are: modified food starch, hydrolyzed vegetable protein, hydrolyzed wheat protein, textured vegetable protein, and wheat. And, according to dummies.com, “Beware of aliases like flour, bulgur, semolina, spelt, frumento, durum (also spelled duram), kamut, graham, einkorn, farina, couscous, seitan, matzoh, matzah, matzo, and cake flour. Often marketed as a “wheat alternative,” none of these is even remotely gluten-free.”*

And look for the sugar content in all your processed foods - I know it's almost impossible to find processed foods without any sugars so if you do buy processed foods of any kind, just make sure they contain the lowest amount of sugar possible.

Brown rice
Oatmeal (gluten-free/steel-cut)
Pasta (gluten-free)
Wild rice

Fruits &Veggies
Blueberries (fresh or frozen)
Cauliflower (fresh is great for curries)
Corn (frozen is fine – use in salads and stir-fries)
Jalapenos (if you like spicy food)
Lettuce (romaine)
Onions (yellow for cooking, red for salads and garnishes)
Peas (Frozen are fine)
Peppers (any color bell)
Pineapple (fresh)
Potatoes (I like Yukon Golds, but any type is fine)
Pumpkin (fresh is better, canned is fine)
Spinach (fresh is great for salads, frozen is find for cooking)
Squash (butternut, spaghetti, acorn – whatever you like)
Strawberries (frozen are fine)
Sweet Potatoes (I love a sweet potato as a meal – just top with salsa)
Tomatoes (fresh/canned – diced)

Black Beans (dry or canned; if canned, be sure there’s no sugar or gluten)
Canellini Beans(dry or canned; if canned be sure there’s no sugar or gluten)
Chick Peas (dry or canned; if canned be sure there’s no gluten or sugar)
Lentils (dry/I like red)

Dairy and Protein Alternatives
Cheese – soy/almond/cashew
Milk – soy/almond
Miso paste (good for soups, dressings and sauces)
Tofu (extra firm is the most versatile)
Amy's Bistro Burgers

Pantry Items
Agave (a honey-like sweetener – good for cooking and baking)
Applesauce – unsweetened - (a good butter or oil substitute for baking)
Braggs Liquid Amino Acids (for flavoring – use like soy sauce)
Coconut milk
Coconut oil (if you don’t use if for cooking, use it as a body lotion – amazing in the winter!)
Flour – gluten-free (I keep rice and sorghum flours on hand)
Green tea - decaffeinated
Lemon juice
Mustard – Dijon
Nutritional yeast
Psyllium husk (I use 365 brand from Whole Foods)
Protein powder - Rainbow Light Food-Based Protein Energizer Rice Protein Powder (I like vanilla)
Salad dressing (I use Seeds of Change Roasted Red Pepper Vinaigrette – it has “evaporated cane juice and 3g of sugar per 2T, but I use it sparingly and not very often)
Stevia (a powder sweetener – good for tea and smoothies)
Tomatoes – canned
Tomato paste – gluten-free (even Contadina is gluten-free, but be sure to read the labels!)
Natural peanut butter
Vegetable broth – gluten-free
Vinegar – Balsamic
Vinegar – Cider

Crackers – gluten-free (Mary’s Gone Crackers and Glutino are my favorites)
Cranberries – dried
Popcorn – bulk
Tortilla chips – gluten-free

* - http://www.dummies.com/how-to/content/glutenfree-knowhow-what-are-other-names-for-wheat.html#ixzz0csxpY3X5


  1. Thanks for the shopping list Ivy. It helps me get organized for Day 1.

  2. My pleasure, Jane! Sorry for the delayed response - didn't see your comment until this morning! Hope things are going well!