The Ultimate Shopping List

The Ultimate Shopping List

By Handstand Trainer, Erik R.

Going to the grocery store can be nerve wracking for some people. You are walking into a store with every food imaginable. If you want something salty, then go ahead and make your own peanut butter. Sick of the creamy peanut butter? Not a problem!  Just head on over to the sweets aisle and grab yourself some chocolate. Our current grocery stores have every food combination possible and any desire can be met with the swipe of a credit card.

Walking into a food store without a plan or general idea of what you should buy is asking for trouble. People, by nature (including me), can be feeble and weak minded. We run on the momentum of the moment and let our emotions make the decision for us. Going to the store tired, hungry or stressed out you will be more likely to make a bad decision and purchase a processed food that is high in sugar and low in fiber. The reason is simple, being stressed out sucks and no one enjoys it, but guess what makes that stress go away for a brief moment… chocolate covered pretzels dipped in peanut butter or a whole bag of Lays Potato Chips. Have you ever read their slogan?  "Betcha can't eat just one."


This is one bet you will always lose. Mostly because when you are stressed out, you're relying on that moment of stress to guide you and fail to realize the long term health effects. In that moment, the salty chip tastes delicious and it makes you feel good. Guess what, we love things that reduce stress and that isn’t changing anytime soon. In our current, instant gratification, stress induced world, the only way to overcome this is by developing a plan. 


The list below will help set yourself up for success!


Healthy Carbohydrate Sources

  1. Sweet/White/Red/Purple/Gold Potatoes ( You get the point, I love potatoes! )

  2. Berries (Fruit, organic if you can!)

  3. Broccoli

  4. Brussel Sprouts

  5. Cauliflower

  6. Kale/Spinach

  7. Oats

  8. Legumes: beans, lentils, peanuts

  9. Quinoa

  10. White/ Brown Rice

  11. Mushrooms


Healthy Fat Sources

  1. Avocados

  2. Dark Chocolate (70 % cacao or more)

  3. Fatty Fish: Salmon, Tuna, Sardines, Scallops

  4. Nut Butters: Almond, Sunflower, Peanut

  5. Chia Seeds

  6. Cheese

  7. Grass Fed Milk

  8. Full Fat Yogurt

  9. Olive Oil


Healthiest Oils To Cook in High Heat

  1. Avocado Oil

  2. Coconut Oil

  3. Grass fed Butter

  4. Sunflower Oil

  5. Palm Oil



Healthy Protein Sources

  1. Pasteurized Eggs

  2. Grass Fed Beef

  3. Free Range Chicken

  4. Nuts: Almonds, Cashews, Pistachios

  5. Cottage Cheese

  6. Tuna

  7. Shrimp

  8. Organ Meats: Liver



*Print this out and bring it with you. I am not advocating that you buy everything from the list, just make sure you only buy from this list. And yes, you can stray off this list, but keep it to three food choices max.*


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