154 Eating for Vitality Diet™

Natural Foods Shopping List

GLUTEN FREE

DAIRY FREE

Gluten-Free and Dairy/Casein-Free OptionsProteins

Organic free range eggs s Fresh lamb, buffalo and beef (choose

grass-fed - contains beneficial CLA fat) s

Fresh wild-caught fish of choice s Smoked wild salmon s Wild-caught canned Alaskan salmon s Applegate chicken breakfast sausage links s Aidells chicken sausages s Bilinski’s chicken sausages (no pork casing) s Casual Gourmet chicken sausages (no pork casing) s Han’s organic chicken sausages s Applegate organic chicken sausages s Applegate sliced turkey or chicken cold cuts (may contain corn) s

Yorkshire or Wellshire Farms turkey bacon s Valley Fresh canned chicken or turkey s Shelton’s canned chicken s

Haddon House or Crown Prince canned skinless & boneless sardines in water s

Edamame (frozen soybeans) buy organic Red Star Nutritional Yeast - Vegetarian support formula - Fortified with B12 (cheesy flavor)

Julian Bakery Paleo Bread, Zero Carb or Smart Carb Gluten Free Bread (contains eggs) s

Hunted and Gathered Paleo Jerky s

Kings County Jerk Co. Beef Jerky s

KRAVE Jerky’s (turkey or beef) in 8 great flavors! s

Beyond Meat Beast Burger (pea protein, soy-free) Beyond Meat Beastly Sliders (pea protein, soy-free) Beyond Meat Feisty or Beefy Crumbles

(pea protein, soy-free) Beyond Meat Italian or Swedish meatballs

(pea protein, soy-free)

Applegate GF chicken nuggets (corn) s Bell & Evans GF breaded chicken breast tender (corn) s Garrett County GF chicken bites s Daiya Pizzas (frozen) Bold Organics gluten-free. milk-free pizza’s (soy & corn) Explore Asian organic black bean spaghetti or

organic mung bean fettuccini (high protein) Gold Mine Natural or Sea Tangle kelp noodles Hilary’s Eat Well burgers or veggie bites Miracle Noodles are GF, soy free & calorie free

(Konjac Glucomannan - a water soluble fiber) Nasoya Shirataki Spaghetti - Pasta Zero

Plus - Konjac and Chick pea (soy free) Papadini’s lentil bean orzo or pasta (high

in protein & fiber) Organic Sunshine Patty Falafel or Breakfast

(gluten & soy free) Vegan Eden organic canned beans (contains

kombu seaweed to reduce flatulence) Eden organic canned rice & beans Eden or Emerald Cove arame, wakame,

hijiki or nori (sea vegetable) Julian Bakery Paleo Wraps (coconut) SoyBoy organic soy tempeh

Tofurky organic soy tempeh Tofurky coconut curry marinated tempeh Tofurky organic five grain tempeh Edward & Sons organic traditional miso-cup®

soup packetsDrinks and Desserts

Jennie’s Macaroons (contains eggs) s Now and Zen Hip Whip (frozen soy

whipped cream) Purely Decadent or Organic Coconut Bliss

- coconut milk ice cream Silk almond, cashew or coconut milk Pacific almond milk Rice Dream milk Tempt hemp milk Smart Treat GF vanilla or chocolate macaroons,

almond joy chocolate cups or macaroon chocolate cups, raspberry crunch bar or chocolate crunch bar, granola, and english muffins

So Delicious Almond Milk Plus: almond milk plus 5 gms Protein

So Delicious coconut almond – vanilla coconut milk ice cream bars

So Delicious Coconut Milk: milk, yogurt or cultured milk with Pre & Probiotics

So Delicious CocoWhip! Coconut whipped topping

Mixed Carbs

Note: Sea vegetables are an excellent source of iodine and vitamin K, a very good source of the B-vitamins folate, riboflavin, and pantothenic acid, and a good source of iron, magnesium, and calcium. They also contain measurable amounts of antioxidant vitamins C and E, boost the immune system and are an anti-inflammatory.Note: Omit or use sparingly those products that contain soy unless it is organic fermented soy (GF tempeh, miso and tamari).

All Vegan Friendly exceptthoseitemswithas

©Lisa Stimmer 2014 www.EatingForVitalityDiet.com 155

Natural Foods Shopping List

Breads and Breakfast items Against the Grain dairy-free rolls

(Vermont country) and bagels (cinnamon raisin) contain eggs s

Taste of Sunrise gluten-free pancakes vegan variety (balanced choice)

Barbara’s Honey Rice Puffins cereal or Erehwon rice cereal

Bob’s Red Mill gluten-free rolled oats enJoylife bread, granola, cereal & cookies (GF, dairy, casein, egg, soy, corn & nut free)

enJoylife snack bars: Cocoa, very berry, caramel apple & sunbutter crunch

EnviroKidz Crispy rice bar (contains corn starch) EnviroKidz Koala Crisp cocoa rice cereal Eco-Planet Organics 7 whole grain hot cereal-gluten free

Foods by George English muffins (contains egg whites) phyllo pastry texture s

Food for Life brown rice tortillas (frozen) Food for Life rice bread, millet bread or GF English muffins (frozen)

inner-ēco 100% fresh young coconut Lundberg’s brown rice cakes (use sparingly, high glycemic)

Rudi’s GF breads (contains eggs) s Schär bread, rolls & bagels (contain corn & soy) Smart Treat GF bread & granola Udi’s GF bread, bagels, & muffins (contains eggs) s

Udi’s Granola Van’s (frozen) gluten-free waffles (contains soy flour)

Grains, Sides, Crackers Absolutely Gluten Free flat breads Alter Ego Fare Trade Quinoa – Red, Pearl, or Black

Ancient Harvest Quinoa – Traditional or Red Annie Chun’s rice noodles: Maifun or Padthai Boulder Canyon rice & bean snack chips (corn) Eden Organic – millet or buckwheat Eden Organic rice & beans Edward & Son’s rice crackers (check for wheat free) Edward & Son’s Organic mashed potatoes

(as breading) Jovial brown rice pasta Lotus Foods Forbidden Rice (black) Lotus Foods Organic Forbidden Rice-Ramen

Noodles Lundberg’s Organic Risotto - Vegan Florentine or Tuscan Flavor

Mediterranean Snacks baked lentil chips

(sea salt, cracked pepper, or rosemary) Maya Kaimal chickpea chips Nature’s Highlight’s (frozen) brown rice pizza crust (contains 2)

RP’s Pasta Co. GF and wheat free linguini s Rustic Crust GF pizza crust (contains soy) Terra Vegetable Chips (NOT Mediterannean or Tropical)

Texas Best Organic Rice Thai Kitchen stir fry rice noodles Tinkyada rice pasta (use sparingly, high glycemic) Udi’s GF pizza crust (contains eggs & corn) s

Miscellaneous Cellophane noodles (mung bean) Better than Bouillon Organic chicken or beef

base (contains corn) or vegetable (contains soy) Kitchen Basics, Imagine or Pacific GF

Organic broths and stocks Imagine Soups (some contain soy milk) Miso Master Organic chickpea miso or mellow (soy) miso

Red Rose spring roll skins Roads End Organics mixes (contain corn & soy) Shiitake mushroom gravy or Quick gravy - (golden or savory herb)

Simply Organic – brown gravy mix Desserts

Amy’s GF chocolate cakes (frozen) Bob’s Red Mill All Purpose GF Baking Flour

(wheat, gluten, dairy, casein, corn & soy free) French Meadow Bakery GF chocolate chip cookie dough or fudge brownies (frozen)

French Meadow Bakery GF chocolate Kinnikinnick GF donuts (contain eggs) s Kinnikinnick GF muffins (contain eggs, soy, and possibly corn) s

Namaste Foods baking mixes (wheat, gluten, dairy, casein, corn, potato, & soy free)

Natural Choice organic fruit bars & sorbets Organic frozen berries (to add to shake) Pamela’s brownie mix & some of her boxed

cookies (wheat, gluten, dairy & casein free) s Rice Dream non-dairy dessert (frozen) Smart Treat GF tartlets (contain soy) So Yummi tapioca pudding vanilla (soy) chocolate pudding (contains soy & corn)

Tasty Brand gummies or Yummy Earth organic gummy worms

Carbs

158 Eating for Vitality Diet™

Natural Foods Shopping ListGRAIN FREE

DAIRY FREE

GLUTEN FREE

Raw honey – local if possible (helps to

relieve outdoor allergies) Raw agave nectar (from cactus plant, also used to make tequila)

Real Vermont maple syrup Wholesome organic sugar (evaporated

cane juice) or raw turbinado sugar Stevia Plus (natural sweetener from the

sweet leaf plant) Sweetleaf Liquid Stevia Sweet Drops™ (17 different flavors!)

Alive & Radiant Foods – Kale Krunch Calbee Snapea Crisps (contains corn oil)* Lydia’s Organics snacks, bars, and more! Living Intentions Sprouted Trail Mix or Gone Nuts!

Didi’s Baking for Health snacks

Sahale Snacks nut blends Tanka Bars, Bites and Sticks (contain wild rice)* Bumble Bars GoRaw bars and chips Kind Bars – almond & apricot, macadamia & apricot or almond & coconut. The mixed nuts plus protein (soy) bar is the most balanced.*

Lara Bars Nogii Paleo Bars Organic Food Bars Raw Revolution Food Bars Two Mom’s in the Raw bars Clif Kit’s Organic fruit & nut bars Primal Pacs jerky, nuts & fruit mix s

Steve’s Paleo Goods bars and snacks s

Sweeteners Balanced Snacks and Bars

Clarified butter (ghee) non-dairy, but still a saturated fat – use sparingly s

Daiya – non-dairy cheese shreds, cream cheese and cheesecakes

Earth Balance or Smart Balance organic whipped buttery spread (contains soy & corn)*

Earth Balance Mindful Mayo - original or olive oil Earth Balance organic coconut spread Grapeseed oil or other high quality

refined oil (for cooking) Organic extra virgin cold pressed olive oil

(do not high heat cook, pour on after) Organic virgin coconut oil (un-refined) for

baking and to add to shakes Unsweetened organic canned coconut milk (classic)

Sunflower seed butter Follow Your Heart Vegenaise Gourmet (soy & egg free) mayonnaise

Follow Your Heart Vegan Gourmet shreds (soy-free cheese alternative)

Follow Your Heart Vegan Gourmet cheeses, sour cream & cream cheese (contain soy)*

Galaxy Nutritional Foods Vegan parmesan, cream cheese, cheese slices & cheese shreds (contains soy and may contain corn & rice)*

Justin’s all natural chocolate hazelnut butter or chocolate almond butter

Organic almond butter (great on sliced apples) Organic unsalted raw nuts (NO PEANUTS) Spectrum grapeseed spray oil (medium high heat)

Spectrum high heat - canola or sunflower spray oil (for grilling/searing)

Spectrum organic butter flavor shortening - non hydrogenated palm oil (for baking)

Tofutti sour cream or cream cheese (contains soy & corn)*

Ah! Laska organic non dairy chocolate mix or chocolate syrup

Enjoy life Boom CHOCO Boom dark chocolate bar

Crispy Cat organic bar – mint coconut or chocolate sundae (contains rice)*

NuGo GoFree Gluten-free snack bars – dark chocolate crunch or dark chocolate trail mix (rice protein)

Tropical Source Gluten-free & dairy-free chocolate bars (contains soy)*

Dagoba dark chocolate bars have enormously beneficial antioxidant qualities.

Organic dark chocolate, dairy free 70% and above cocoa chocolate bars

Fats

Chocolate

All Vegan Friendly exceptthoseitemswithas

Note: * May not be acceptable on Grain-Free Lifestyle. Omit or use sparingly those products that contain soy unless it is organic fermented soy (GF tempeh, miso and tamari).

©Lisa Stimmer 2014 www.EatingForVitalityDiet.com 159

Natural Foods Shopping ListGRAIN FREE

DAIRY FREE

GLUTEN FREE

Health Valley 3 Bean Chili (canned) Taste Adventure curry lentil, split pea or black bean soup mix (bag)

Pacific beef steak chili with pinto beans (contains corn) (bag)* s

Thai Pavillion authentic Pad Thai (contains rice, peanuts & soy) (box)*

Amy’s Organic black bean chili (canned) Amy’s Organic lentil soup (canned) Ethnic Gourmet Chicken Korma (contains rice & corn) (frozen)* s

Kettle Cuisine angus beef steak chili with beans (frozen) s

Kettle Cuisine chicken vegetable soup with rice (frozen) s

Artisan Bistro Alaskan salmon cake or wild salmon (contains rice & may contain corn & soy) (frozen)* s

Amy’s gluten-free bistro veggie burger (contains soy, rice & corn) (frozen)*

Blue Horizon Wild Seafood - Crab cakes (contains egg, rice & soy) (frozen)* s

Blue Horizon Wild Seafood - GF Sockeye salmon sticks or GF Fish sticks (contains rice & corn) (frozen)* s

Feel Good Foods - Shrimp & vegetable egg rolls or chicken & vegetable egg rolls (contains egg, rice, corn & soy) (frozen)* s

Balanced Prepared Foods

Barleans forti or other flax seeds (whole seeds to be ground just before each use!)

Barleans Omega Fusion fish oil (peach-mango or lemon) s

Carlson Vit D3 drops Carlson or Nordic Naturals omega-3 EPA/DHA fish oil for adults s

Chia Seeds Enzymedica GlutenEase or Enzymatic Therapy Gluten Defense (enzymes to help break down gluten)

FIT fruit & vegetable wash Garden of Life Organic Plant Protein, Grain-Free, Smooth Vanilla (Vegan)

Jarrow Formulas non-dairy Saccharomyces Boulardii + MOS (5 billion). SB is a probiotic yeast that survives stomach acid as well as antibiotics, and helps create a healthy intestinal flora. Take while on antibiotics to avoid a yeast infection!

Natren Healthy Trinity - Dairy-free probiotic (30 billion) Multi-strain

Nordic Naturals children’s DHA omega-3 fish oil (comes in delicious flavors!) s

Nordic Naturals Algae-Based omega-3 EPA/DHA (Vegan)

Nutribiotic Rice Protein-Vanilla (Vegan) Organic Raw Sauerkraut Renew Life Dairy-free FloraSmart advanced probiotic or Ultimate Flora

Renew Life organic bowel cleanse (fiber, hydration, laxative, detoxification & elimination)

Solaray D-Mannose - to prevent and treat urinary tract infections (UTI’s)

Wobenzyme enzymes to be taken on empty stomach for systemic inflammation

Health and Nutrition

Tasty Bite channa masala, kerala vegetables, mushroom takatak, or jodhpur lentils

Kitchen of India chickpeas curry, red kidney beans curry, or mild chili pepper curry

Jyoti Dal Makhani (lentils & beans) or Madras Sambar (lentil & vegetables)

Prepared Indian Cuisine

Kevita or Kombucha probiotic drinks MetroWater assorted mint flavors

Ayala’s herbal waters: cloves cardamom cinnamon, lavender mint, ginger lemon peel or lemongrass mint vanilla.

Drinks

Owater sport drinks (rehydration) \Knudsen recharge juice (rehydration) All Natural coconut juice /water Puroast organic low acid coffee Anheuser Busch Brewery Red Bridge GF beer (sorghum)*

Frey organic sulfite free wines

Note: * May not be acceptable on Grain-Free Lifestyle. Omit or use sparingly those products that contain soy unless it is organic fermented soy (GF tempeh, miso and tamari).

All Vegan Friendly exceptthoseitemswithas

160 Eating for Vitality Diet™

Natural Foods Shopping List

GRAIN FREE

DAIRY FREE

GLUTEN FREE

Note: * May not be acceptable on Grain-Free Lifestyle. Omit or use sparingly those products that contain soy unless it is organic fermented soy (GF tempeh, miso and tamari).

Organic raw unpasteurized

apple cider vinegar

Alessi white balsamic, pear or raspberry infused vinegars (to mix with a nut oil)

Annie’s Naturals salad dressings (contains xanthan gum - corn, some contain soy oil)*:

Roasted Red Pepper Vinaigrette

Roasted Garlic Vinaigrette

Organic Sesame Ginger Vinaigrette

Raspberry Vinaigrette

Honey Mustard Vinaigrette

Balsamic Vinaigrette

Red wine & Olive Oil Vinaigrette

Pomegranate Roasted Garlic Vinaigrette

Tuscany Italian Dressing

French Dressing

Thousand Island Dressing

Lemon & Chive Dressing

Organic Papaya Poppy Seed Dressing

Organic Green Garlic Dressing (vinegar free)

Drew’s Salad Dressings & Marinades (contains xanthan gum-corn):

Garlic Italian

Classic Italian

Greek Olive

Kalamata Olive & Capers

Rosemary Balsamic

Poppy Seed

Raspberry

Honey Mustard

Garlic Expressions Classic Vinaigrette & Marinade

Organic Ville Dressings:

Sesame Tamari

Miso Ginger Vinaigrette

Sundried Tomato & Garlic Vinaigrette

Olive Oil & Balsamic Vinaigrette

Dijon Vinaigrette

Pomegranate Vinaigrette

Orange Cranberry Vinaigrette

Herb de Provence Vinaigrette

Non-Dairy Ranch Dressing

Paul Newman’s Balsamic vinaigrette (soy oil)*

San j GF Asian Dressings

Seeds of Change Organic: (contains xanthan gum-corn)*

Roasted Pepper Vinaigrette

French Tomato

Italian Herb

Stonewall Kitchen Dressings:

Olive Oil & Balsamic, Balsamic Fig or Cilantro Lime

Twin Tree Gardens (contain xanthan gum-corn)*:

Roasted Red Pepper Vinaigrette

Japanese Ginger Dressing

Blueberry Pomegranate Dressing

Orange Poppy Seed Dressing

Dressings

All Vegan Friendly exceptthoseitemswithas

©Lisa Stimmer 2014 www.EatingForVitalityDiet.com 161

Natural Foods Shopping List

GRAIN FREE

DAIRY FREE

GLUTEN FREE

Note: * May not be acceptable on Grain-Free Lifestyle. Omit or use sparingly those products that contain soy unless it is organic fermented soy (GF tempeh, miso and tamari).

Annie’s Organic BBQ sauces

(corn & soy)*

Bone Suckin’ Barbecue Sauce (contains xanthan gum-corn)*

Coconut Secret Raw Amino's (soy free soy sauce) and Raw Vinegar

Ethnic Gourmet Bombay Curry simmer sauce in a jar (mix with coconut milk)

Gaucho Ranch Chimichurri sauce

Herdez Salsa Verde

Lip Lickin’ BBQ sauce (corn)*

Organic Ville Sauces:

BBQ sauce (corn)*

Sesame teriyaki sauce (soy & corn)*

Island teriyaki (soy & corn)*

San j Organic wheat free - low sodium Tamari soy sauce

San j GF assorted marinades and sauces

Stonewall Kitchen® roasted garlic onion jam or fig & ginger jam

Stubbs BBQ sauces & marinades (corn & soy)*

Thai Kitchen Simmer Sauces: red curry, yellow curry, green curry and panang curry

The Ginger People Sweet ginger chili sauce or Hot ginger jalapeno (corn)*

Simply Organic Dip Mix (maltodextrin-corn)*:

Creamy Dill Dip

French Onion Dip

Simply Organic Italian Dressing Mix

Thai Kitchen roasted red chili paste

The following sauces do not contain gluten, but they do not say Gluten Free

Tropical Petter Co. Mango coconut sauce or Island Jerk Seasoning

Fiesta Juans Raspberry Jalapeno marinade & dipping sauce

Frontera sauces (contain corn)*

Bronco Bob’s Roasted Chipotle sauces – raspberry or mango

Wingtime buffalo wing sauce (Only - Medium, Hot & Super Hot)

Scotts mint jelly (great on lamb!)

Low Country Produce mint jelly

Heinz Organic ketchup (corn syrup free!)

Redmond’s Real Salt

Golds Prepared Horseradish

Gunther’s Gourmet dressings (some of the proceeds go to animal shelters!):

Lemon oregano

Roasted garlic & sundried tomato

Orange balsamic

Eden Organic Kuzu (Kudzu) Root Starch (healthiest thickener for sauces instead of cornstarch)

Arrowroot or Tapioca starch or Potato starch (cornstarch substitutions)

Eden Agar Agar (natural gelatin)

Sauces, Condiments and Miscellaneous

All Vegan Friendly exceptthoseitemswithas