Real Food Rehab

No rigid rules, labels or dogmas.... just REAL food, for your body, mind & soul!

The most important foods that you can consume are alkalizing fresh produce. Organic produce and conventionally grown produce are different. Organic is superior to conventional because the soil is handled properly. It hasn't been overworked, the crops are rotated which makes for more mineralized soil, which in turn produces a more nutrient rich fruit or vegetable. Also organic produce hasn't been sprayed with pesticides, herbicides, larvicides, fungucides, nor have they been treated with other harmful chemicals or inorganic fertilizers. Your poor ole' body deserves the very best you can afford. Buy organic and local whenever possible.

GREENS:
Arugula, Asparagus, Basil, Broccoli, Butter lettuce, Cabbage, celery, chard, Cilantro, Collard Greens, Cucumber, Dandelion, Lambsquarters, Leaf Lettuce, Leek, Kale, Mint, Parsley, Peas, Purslane, Romaine, Spinach, Sprouts, Watercress

VEGETABLES:
Beets, Bell peppers, Carrots (organic only), Cauliflower, Celery, Daikon, Eggplant, Garlic, Ginger, Jalapeño, Onion, Parsnips, Radish, Scallion, Shallot, Squash, Sweet Potato, Tomato, Tomatillo, Zucchini

FRUITS:
Apples, Apricots, Bananas, Berries (all kinds), Cherries, Goji berries, Grapefruit, Grapes, Kiwi, Lemon, Lime, Mango, Melon (all kinds), Orange, Papaya, Peach, Pear, Persimmon, Pineapple

GOOD FATS/OILS:
Avocado, Borage, Coconut (young), Cold Pressed Extra Virgin Olive Oil, Evening Primrose, Flax, Grapeseed, Hemp, Udo's Choice


NUTS/SEEDS:
Almond, Cashew, Chia, Flax Hemp, Macadamia, Pumpkin, Sesame, Sunflower Seeds, Walnut

GRAINS/LEGUMES:
Buckwheat, Lentils, Oats (preferably gluten free), Quinoa, Wild Rice

ALL SEA VEGETABLES 

CONDIMENTS/SPICES:
Apple Cider Vingar, Celtic Sea Salt, Cinnamon, Himalayan Salt, Lavender, Miso, Sauerkraut & other fermented foods, Umeboshi Vinegar, Vanilla 

HERBAL TEAS:
Camomile, Guyostemma, Nettle, Peppermint, Roobios, Etc.

ALKALINE WATERS:
Acqua Panna, Apollinaris, Essentia, Regenesis, Sanfaustino, Trinity

Adding two things to the list of foods that are excellent to have:

Flax Seed Oil - Organic, Cold Pressed. Store this in your refrigerator for the best shelf life. Flax oil is an excellent source of Omega 3's and it works well to balance hormones.

Yacon Syrup - This natural sweetener is an excellent addition to a raw diet and it has a number of properties that make if a wonderful substitution or addition to your recipes that call for agave.

If I were to make only one change to an otherwise average diet, what should I do?
by David Wolfe


1) The first thing I would do is to add a fresh fruit and vegetable juice into the daily diet (apple and celery is great). This will help to neutralize too many acids in the system, increase digestive strength, and to provide minerals and high-quality water directly into the body.

I know I said one change, but here are 3 others that are super important & well worth mentioning: 

2) Next I would begin to incorporate one organic salad into the diet each day. This provides roughage and alkalinity to calm the body and mind.

3) Another step, would be to include high-quality fats and oils into the diet, such as: flax seed oil, hempseed oil, and coconut oil. These oils will help to restore cellular membrane balance, return omega 3 fatty acids into the diet, and lubricate the joints and tissues.

4) Next I would include supplemental digestive enzymes with every cooked meal to aid with the breakdown and utilization of the food. Enzymes are not found in cooked food. They are present in raw food. Enzymes are catalysts that allow food to break down more efficiently.

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Thank you for this grocery list...... I plan to try a new vegetable at least once a week.... if not more.....
Beautiful list, Penni! I think you've presented it in a way that's not overwhelming and easy for folks to print out and begin menu planning and grocery shopping.

LOVE the farmers market pic! Your local market in Tulsa?

There is just something about fresh, just-picked produce — the vibrant colors, the scents, the textures — that makes me want to pick every item up and touch it. Like, I could just dive under that table and frolic among the autumn squash! :D
great list!
Thanks for the list! I will use it =o)
a very approachable list...i'll be printing it out as a daily reminder!
love the list and the awesome photo!
Wonderful addition by Mr. Wolfe! And, it really can be that simple as making one change at a time to an otherwise "average" diet. You don't need to dive in head first to a 100% raw diet to see very noticeable results.
It is now also in the pantry!
Yes I like this. I think it's much shorter than the last.
Great list Penni! Thanks for putting this together! : )
This is incredible. Exactly what I needed to read.
I can't wait to start this! April 10th here I come! haha- even though I'm already 100% raw! xoxo

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