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2010 Copyright Joy Kettler Gurgevich
J   Y of FOOD & YOGA
Joy Kettler Gurgevich - Behavioral Nutrition
  Pantry Staples: 
               What to put on your shopping list
When diet 
is wrong, 
medicine is
of no use.
When diet
 is correct, 
medicine is 
of no need. 

~ancient Ayurvedic proverb
5215 N. Sabino Canyon Road 
Tucson, AZ 85750
The human body is designed to function at its very best when nourishing foods are eaten in certain proportions.  We should eat about 60% of our daily calories in high quality carbohydrates (grains, fruits and vegetables), about 20-25%  in high quality fats/oils, and about 15-20%  in high quality protein (plant proteins like nuts and seeds and beans, or lean meats, or a combination).  These combinations of nourishing foods are the perfect sustenance to create those billions of strong and vital cells that are your body.  
Make a shopping list...

Below are suggestions that are very central to a healthy kitchen pantry and refrigerator. Some products you may already have in your kitchen.  Place a check by the items you feel you would like to incorporate into your cooking.

  • A bottle of Italian or Greek olive oil, canola oil, and if you wish, a small block of organic butter (used sparingly), and a small bottle of sesame oil 

  • Nuts (almonds, cashews, walnuts), nut butters such as cashew butter or almond butter 

Did you know...

The average American only eats 15 different foods.  This usually means orange juice, coffee, donuts, bagels, iceberg lettuce, tomatoes, carrots, hamburgers, fries, pizza, hot dogs, cheese, pasta, ice cream and soda. From that list, how much is fresh, and alive with vibrant colors and aromas and flavors and goodness? What kind of fuel does it provide?
  • Seeds (sunflower and pumpkin), and legumes (anything in a pod, so all beans, including edamame soy beans) are high in plant protein and healthy oils.

  • Choose a grain for the week.  We would suggest quinoa.  It is light, delicious, and cooks in 15 minutes, but you can choose from a variety of whole grains (brown rice, oatmeal,  kamut, spelt, buckwheat, wild rice, etc.). 

  • Find a ready-to-eat cereal that contains a variety of grains (oatmeal, buckwheat, brown rice, kamut, etc).
  • Bread and pastas made with whole grains

  • Frozen wholegrain breakfast waffles

  • Crackers and cookies made with whole grains and healthful oils

  • Potatoes, sweet potatoes

  • Onions, garlic

  • 2% milk and plain yogurt (organic), if you wish to eat dairy

  • Lean animal protein, if you wish, chicken and turkey are best (organic), turkey or chicken hotdogs (organic)

  • Omega-3 essential fatty acid source, such as  wild salmon, flax seed, walnuts, pumpkin seeds
Aim to eat 8 to 10 servings of fruits and vegetables every day.

A serving of fruit or vegetable is ½ cup or one medium sized piece, or ¼ cup of dried fruit. Eating 
40 grams of fiber per day is excellent.  One cup of raspberries has 40 grams of fiber. Read Nutrition Fact labels to determine fiber content on various fruits and vegetables. 

THE BOTTOM LINE
more nutrients, fewer calories when you eat 
more fruits and vegetables.  
  • Fish is an especially healthy choice for protein  if it is from cold waters, such as salmon, mackerel, sardines, and herring and they are all very high in omega-3. essential fatty acids also. 

  • A can or two of  beans (such as pinto, black, navy, kidney beans)

  • A can or two of tomatoes and pasta sauce  

  • 5 or more different colors of fresh vegetables (beets, tomatoes, squash, kale, spinach, carrots, purple cabbage, etc) 

  • 5 or more different colors of fresh fruits (cherries, banana, blueberries, green apples, cantaloupe, kumquats, plums, etc.)

  • A few herbs and spices like oregano, basil, dill, curry, and  cinnamon

  • A bottle of tamari sauce or soy sauce

  • Browse through the tea aisle. Rooibos tea is a very flavorful caffeine-free herbal tea, hot or iced. Green tea is very healthful, but it does contain caffeine, although less than coffee and black tea.  Those are our favorites, but there are many from which to choose.  

  • If sodas are still a “necessity” for you, as an alternative buy some sparkling water and frozen concentrated fruit juice (mix a spoonful or two of frozen concentrate, grape is delicious, with iced sparkling water for a delicious healthful zing).  

  • If coffee is your thing, experiment with one of the botanical coffee substitutes.  Remember, taste buds need gradual changes to adapt to new tastes, so just experiment with a cup and gradually increase as you are enjoying.  Coffee is one of the most heavily pesticide sprayed crops in the world, so if you do buy coffee, buy organic and fair-trade.
  • Experiment with healthy sweeteners such as brown rice syrup, agave syrup, or maple syrup. Rapadura is very unprocessed sugar cane and is an excellent “first taste” when cutting down on white sugar.  If this is too big of a “first taste”, just begin to cut down on the amount of white sugar you use.

  • A few bags of frozen fruit pieces (pineapple, mango, cherry)

  • Frozen yogurt to replace high-fat ice-cream or other rich frozen desserts

  • Lastly, we always have a supply of good dark chocolate for dessert (70% cocoa or more)


Eat that Peach Right Away… 
Air, heat, and sun destroy vitamins and enzymes once the “peach has been 
picked off the tree”. Always store foods 
in a cool dark place, wrapped up, to help 
preserve their goodness.  And, enjoy 
the goodness sooner than later.