Detox your Food Chain!Presented by Amy Rizzotto

Certified Sports Nutrition Coach &Owner and Founder, MOARfit

Customized functional fitness, yoga and nutrition programs to optimize mind and body for peak physical

performance and balanced wellness.

Today You Will Learn…

1. Rules to do a quick clean sweep of your pantry and/or kitchen cabinets;

2. What you should and should not have in your snack drawer;

3. Quick tips for getting in and out of the grocery store unscathed;

4. Guidelines for a cleaner diet and lifestyle; and5. A list of detoxifying foods and beverages.

How to Cleanse your Kitchen Cabinets and Pantry: What to Pitch

• Anything with sugar (by any name) listed as one of the first three ingredients

• Anything with more than two ingredients who can’t pronounce/don’t know what they are

• Spices you’ve had more than a year• Peanut and canola oils• Ketchup, barbeque sauce, teriyaki sauce,

etc (see first bullet point)• White sugar, white flour, white pasta and

all refined or highly processed grains• Cheese and nut butters you don’t have

to refrigerate• Salted and sweetened nuts• Most trail mixes and meal replacement

bars/shakes• Get rid of junk food, candies and heavily

salted items – you may think you can resist it, until you can’t!

How to Cleanse your Kitchen Cabinets and Pantry: What to Keep

• Dried beans and legumes• Unrefined, whole grains• Roasted, unsalted and/or raw nuts and

seeds• Dried fruits (no sugar added)• Gluten free flours• Oats: rolled, steel cuts, etc• Limited amounts of whole wheat or quinoa

pasta – better yet get the fresh, handmade stuff for your fridge

• Canned beans and tomatoes (look for BPA free)

• Jars of red peppers, olives, cornichons, capers, or sun dried tomatoes in water or olive oil

• Sardines, salmon and tuna in water or olive oil

• Spices• Olive oil, coconut oil, and avocado oil• Raw honey, maple syrup

Snack Attack: What you should and should not have in your snack drawer.

• Drawer Foods:– Whole-wheat crispbreads (3 or more grams of fiber per serving);

eg. Wasa, Ry Krisp, Ryvita, Kavli– 3-ounce pouches of water-packed tuna or salmon– Cans of sardines, packed in water or olive oil– Natural peanut, almond or sunflower seed butter– “Single-serving” fresh fruits: apples, pears, kiwis, etc – Avocados– Pre-portioned 1-ounce bags of raw peanuts, almonds or pistachios– Pre-portioned dark chocolate – 70% cacao or more

• Fridge Foods:– Single serving (~6oz) plain yogurt – with fat!– Pre-cut veggie sticks– Bag of baby carrots– Endive heads

• Flavor Boosters:• Cinnamon• Hot sauce• Salt & Pepper

• Tools:• Knife• Utensils• Napkins/Wet

Wipes

10 Tips for a Healthy Grocery Cart1. Make a List2. Don’t Go Hungry3. Pick Produce First4. Stock Up On Canned Food5. Go Plain6. Know When to Go Organic7. Read the Label8. Try Something New9. Don’t Buy at Eye Level10. Do a Final Check

1. Eat mostly plants, especially leaves.2. Eat animals that have themselves eaten well.3. Eat your colors.4. Eat all the junk food you want if you cook it yourself.5. The whiter the bread, the sooner you’ll be dead.6. Shop the peripheries of the supermarket and stay out of the middle.7. Don’t overlook the oily little fishes.8. Eat more like the French. Or the Italians. Or the Greeks. Or the

Japanese.9. Limit your snacks to unprocessed plant foods.10. Avoid food that have some form of sugar (or sweetener) as one of

the first three ingredients.

Sugar by another name… Here is a list of what sugar can be called: • Sugar (Brown, White,

etc.)• Syrup (High Fructose,

etc.)• Dextrose• Disaccharide• Fructose• Glucose• Galactose • Lactose • Maltodextrin• Maltose• Monosaccharide

• Polysaccharide• Ribose• Saccharose• Sucrose• Agave Nectar• Coconut Nectar• Coconut Sugar • Date Sugar• (Evaporated) Cane Juice• Honey• Maple Syrup• Molasses• Rice Malt (extract)• (Sweet) Sorghum • Treacle

Here is a list of what sweeteners can be called:• Aspartame• Acesulfame-K/Potassium• Equal• Nutra-Sweet• Saccharin• Splenda• Sucralose

Detoxifying Foods

• Artichokes• Asparagus• Avocado• Beets • Broccoli• Cabbage• Dandelions

• Seaweed• Turmeric• Water• Watercress• Wheatgrass

• Garlic• Ginger• Grapefruit• Green Tea• Kale• Lemongrass• Lemons

Thank you!Amy is a food and fitness loving yoga instructor, certified nutrition coach, wellness blogger and studio owner. She began her exploration of yoga 12 years ago while looking for a way to stay healthy and deal with the pressures of school and work.

To learn more about her food philosophy and nutrition coaching services, visit: www.moar-fit.com or email Amy@moar-fit.com.