Focus ~ Food ~ Fitness


Core Foods List

Core-Foods Guideline


"Food glorious food." Eating is simply one of life’s greatest pleasures. Stocking your 
pantry and refrigerator with healthy choices is a practical first step in your journey 
to better health. 
  • 50 Percent Non-Starchy Vegetables
Artichokes+Arugula+Asparagus+Bell peppers (yellow, green, red, orange)+Bok choy+Broccoli+Brussels sprouts+Cabbage+Cauliflower+Celery+Collard greens+Cucumbers+Dandelion Greens+Eggplant+Fennel+Green beans+Jicama+Kale+Leeks+Lemons+Lettuce+Limes+Mesclun+Mushrooms+Mustard greens+Okra+Onions+Radish+
Sea Vegetables+Shiitake mushrooms+Snap peas+Spinach+Swiss chard+Tomatoes+Watercress+Zucchini
  • 25 Percent Lean Proteins: Healthy Animal Protein OR Vegetarian Protein Meats & Seafood options (Wild or Grass-Fed, Hormone and Antibiotic-Free if possible)
    Artichokes+Arugula+Asparagus+Avocado+Broccoli+Brussels sprouts+Collard Greens+Cheese 
    (hard cheese: Parmesan or extra-sharp) (1-2 tablespoons)+Kale+Mushrooms+Nut butters+
    Quinoa+Spinach Tofo (organic)+Whole Eggs, preferably omega-3 
    • 25 Percent Whole Grains or Starchy Vegetables (Vegetables with an “*” is to be eaten in moderation when reducing carbohydrates, which are the starchier and sweeter vegetables. If possible, soak seeds, legumes and grains overnight to improve digestion, absorption and assimilation)
    Brown rice+Bulgur (cracked wheat)+Oats (old fashion or steel cut)+Organic cornmeal+Organic corn tortillas+Millet+Polenta+Quinoa+Sprouted grain bread+Sprouted grain tortillas

                Pastas: (eat sparingly - except shiritaki noodles which can be eaten freely)
                Brown rice+Black rice+Buckwheat+Quinoa+Shirataki (Look for konjac flour, not yam flour)

                Starchy Vegetables:
                Acorn squash*+Beets*+Butternut squash*+Carrots+Corn*+Parsnips*+Pumpkin*+Spaghetti squash*+
    Turnips*+ Winter Squash*+Yams/sweet potatoes*+Beans/Peas/Lentils:+Adzuki Beans+Black beans+
    Black-eyed peas+Fava beans+Kidney beans+Pinto beans+Garbanzo beans+Lentils+Lima beans+
    Navy beans+Split peas+White beans
    • Low Glycemic Fruit
    Apricots+Avocados+Berries+Cantaloupe+Cherries+Coconut+Grapes+Grapefruit+Green apples+Kiwi+Oranges+Peaches+Pears+Plums+Prunes+Tangerines+Watermelon
    • Beverages (Avoid beverages with artificial sweeteners or flavourings, food dyes or added sugars. 6-8 ounces)
    Almond milk, unsweetened+Coconut milk, unsweetened+Coffee+Hemp or Chia milk, 
    unsweetened+Rice milk, unsweetened+Tea, black+Tea, green+Tea, herbal+
    Water (64 or more ounces per day)
    • Healthy Oils (eat sparingly-raw and organic if possible)
    Avocado oil+Butter (do not buy butter’s that come in a tub)+Coconut oil (raw, unrefined)+
    Coconut butter+Flaxseed oil+Extra Virgin Olive oil (not to cook with)+Walnut oil
    • Spices, Seasonings & Dressings (eat freely and rotate new spices into your diet often)
    Balsamic vinegar+Balsamic vinaigrette+Basil+Chilies+Cinnamon+Cilantro+Clove+
    Coriander+Cumin+Curry+Dill+Garlic+Ginger+Kimchi+Marinara sauce (organic, low sugar)+Marjoram+Miso+Mustard+Nutmeg+Oregano+Parsley+RawCacao+Rosemary+
    Saffron+Sage+Thyme+Turmeric+Vegan or organic mayonnaise (1-2 tablespoons)
    • Natural Sweeteners
    Pure Maple Syrup (1 teaspoon)
    Raw honey (1 teaspoon)
    Whole leaf stevia extract (use sparingly)
    Nuts & Seeds (Nuts & seeds make great snacks, but eat in moderation. If possible, soak seeds and nuts overnight to improve digestion, absorption and assimilation)
      Almonds, raw+Amaranth+Brazil Nuts+Buckwheat+Cashews+Chia+Flax+Pistachios +Pumpkin+Sunflower+Sesame+Teff+Walnuts

      Healthy Alternative to Sugar

      When baking cookies, scones and cakes, try substituting sugars with applesauce which results in a moist and flavourful experience. Try coconut sugar. It can almost be touted as a health food when comparing it to other sugars. With its mellow flavour, it has been the staple sweetener in South East Asia for a long time. It is considered a healthier sugar because of its low glycemic impact, and its significant amounts of potassium, magnesium, and zinc. It also boasts iron, B vitamins, and inositol, which is known for its impact on the central nervous system and the development of healthy cells. This sugar helps to manage pain and quell anxiety. Coconut sugar can be used in the same proportions as you would use regular sugar. Try it out in a favourite recipe and move refined sugar to the back shelf. Check out this recipe!

      WHOLESOME COCONUT BANANA BREAD

      Ingredients:
      ¾ cup brown rice flour
      ¾ cup quinoa flour
      ½ cup coconut sugar
      2 tsp ground cinnamon
      1 tsp ground ginger
      1 tsp baking soda
      ½ tsp salt
      4 tbsp ground flax seed
      ½ cup unsweetened dried coconut
      1 cup ripe bananas, mashed
      2 large eggs
      ½ cup coconut oil
      ¼ cup water

      Preparation:
      (1) Preheat the oven to 350 degrees. Grease a 9x9x3 loaf pan, set aside.
      (2) Combine the flours, coconut sugar, spices, baking soda, salt, flax seed and dried coconut in a large mixing bowl.
      (3) In a separate bowl combine the bananas, eggs, coconut oil and water.
      (4) Mix until well incorporated and slightly fluffy. Add banana mixture to flour mixture and fold together until just combined.
      (5) Pour batter into greased loaf pan and bake for 30-40 minutes or until a wooden toothpick inserted in the loaf comes out clean. Let cool before turning the banana bread out of the pan.
      (6) Slice and enjoy immediately.
      (7) Wrap tightly and save for up to 4 days.

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