Disclaimer

You should consult your physician prior to starting this program particu-larly if you have any medical condition or injury that could prevent you from following this program. This program is designed for healthy indi-viduals 18 years and older only. The recommendations in this guide are not medical guidelines and are for educational purposes only. The author advises readers to take full responsibility for their safety and know their limits. The dietary program in this book is not intended as a substitute for any dietary regimen that may have been prescribed by your physician or dietitian.

If you are taking any medications, you must talk to your physician before starting this program. If you experience any lightheadedness, dizziness, consult a physician.

If you are sedentary, have high cholesterol, high blood pressure, or diabe-tes, and/or if you are overweight before beginning this guide, it is rec-ommended that you receive a physical examination prior to starting this program. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use this program, please follow your doctor’s orders.

No part of this Publication may be reproduced, transcribed, transmitted, or translated in any language without written permission and signature of the author.

Contents

Vegetables ................................................................................... 4

Fish .............................................................................................. 7

Meat and Poultry ....................................................................... 9

Eggs ........................................................................................... 11

Nuts and Seeds ......................................................................... 12

Healthy Fats/Oils ..................................................................... 13

Fruit ........................................................................................... 14

Spices and Herbs ...................................................................... 16

In Moderation .......................................................................... 17

Supplements ............................................................................. 18

Occasional Indulgences .......................................................... 18

Other ......................................................................................... 18

Toned in Ten

4

Welcome! I’ve created this list for you to take the guesswork out of shopping for healthy foods. Listed below you’ll find a thorough list of what to eat for your new lifestyle. I believe the list below includes some of the most nutritious foods out there. Enjoy!

Vegetables

• Artichoke• Arugula• Asparagus• Avocados • Beets/Beet Greens• Bell Peppers• Bok Choy• Broccoli• Broccoli Rabe• Brussel Sprouts • Cucumbers• Cabbage • Carrots• Cauliflower• Celery • Celery Root • Collards • Eggplant• Endive • Fennel

Grocery Shopping List

5

• Fiddlehead Ferns • Garlic • Green Beans • Jerusalem Artichokes• Jicama• Kale • Kohlrabi• Leeks• Mushrooms• Mustard Greens• Olives• Onions• Parsnips • Peppers (all kinds)• Pumpkin• Purslane• Radishes• Romaine Lettuce• Rutabaga• Sea Vegetables• Spinach• Squash• Swiss Chard• Tomatoes• Turnip Greens• Watercress

Toned in Ten

6

In Moderation

• Cassava• Potatoes• Sweet Potatoes • Taro • Wild Rice • Yams

Grocery Shopping List

7

Fish

• Anchovies • Bass • Cod • Eel • Haddock • Halibut• Herring • Mackerel• Mahi Mahi• Monkfish• Mullet • Tilapia• Northern Pike• Orange Roughy• Perch• Red Snapper• Rockfish• Salmon • Sardines• Tuna• Walleye• Any Other Wild Fish

Toned in Ten

8

Shellfish

• Abalone • Clams • Crab • Crayfish • Lobster• Mussels• Oysters• Prawns• Scallops• Shrimp

Grocery Shopping List

9

Meat and Poultry

• Beef • Goat• Pork• Chicken• Lamb

Game meat

• Alligator • Bear• Buffalo • Duck• Elk• Emu • Goose • Kangaroo • Ostrich • Pheasant • Quail • Rabbit • Turkey• Venison

Organ Meats

• Bone Marrow• Hearts

Toned in Ten

10

• Liver • Kidney• Sweetbreads • Tongue

Grocery Shopping List

11

Eggs

• Chicken• Emu • Goose • Duck • Pheasant• Quail• Roe/Caviar• Other Bird Eggs

Toned in Ten

12

Nuts and Seeds

• Almonds • Brazil Nuts • Hazelnuts • Hempseeds• Macadamias • Pecans• Pine Nuts• Pistachios• Pumpkin seeds• Sesame Seeds• Sunflower Seeds• Walnuts• Derivative Butters

Grocery Shopping List

13

Healthy Fats/Oils

• Avocado Oil • Butter/Ghee • Coconut Oil/Milk • Lard• Macadamia Oil• Olive Oil• Sesame Oil• Tallow• Unprocessed Palm Oil• Walnut Oil

Toned in Ten

14

Fruit

Preferred

• Blackberries • Blueberries• Boysenberries• Cranberries • Gooseberries• Raspberries

Other Fruits

• Apple • Apricot • Banana • Cantaloupe • Cherries • Coconut • Figs • Goji Berries • Grapefruit • Grapes • Guava • Honeydew Melon• Kiwi• Lemon• Lime

Grocery Shopping List

15

• Lychee• Mango• Nectarine• Orange• Papaya• Passion Fruit• Peaches• Pears• Persimmon• Plums• Pomegranate• Rhubarb• Star Fruit• Strawberries• Tangerine• Watermelon• All other fruits

Toned in Ten

16

Spices and Herbs

• Anise • Basil • Black Pepper • Cayenne Pepper • Chili Pepper • Cilantro • Cinnamon • Cloves • Coriander Seeds • Cumin• Dill• Fennel• Ginger• Mint• Mustard Seeds• Nutmeg• Oregano• Paprika• Peppermint• Rosemary• Sage• Stevia• Tarragon

Grocery Shopping List

17

• Thyme• Turmeric

In Moderation

• 100% Full Fat Cream• Cheese• Yogurt• Honey

Toned in Ten

18

Supplements

• Daily High-Potency Antioxidant Multi-Vitamin Supple-ment

• Omega-3 Fatty Acid Fish Oil Supplement• Probiotics

Occasional Indulgences

• Alcohol• Dark Chocolate

Other

• Coffee• Tamari - use instead of soy sauce• Tea (green, black, white, oolong)• Vinegar