Im at the store..now what

SURGEPLAN.COM
ORGANIC.COM
MAY 2016
M A T T H E S T O R E . .
N O W W H A T ?
I
F O O D | I D E A S | H E A L T H
DR. DAVID STEUER

A S N A T U R A L A S Y O U C A N G E T I T . . .
O R G A N I C L I F E S T Y L E
M A K E S Y O U J U M P . . .
O R S O M E T H I N G L I K E T H A T . . .
S U R G E P L A N . C O M

DARK BERRIES
H E A L T H B E N E F I T S
O F B E R R I E S
DARK BERRIES ARE PACKED WITH POLYPHENOLS, FIBER AND
VITAMINS AND MINERALS. REMEMBER, BERRIES ALSO HAVE QUITE
A BIT OF SUGAR, SO KEEP THAT IN MIND, THEY ARE NOT A FREE
FOR ALL.
BEST BERRIES:
GOJI, BLUEBERRIES, ACAI, BLACKBERRIES, RASPBERRIES, BILBERRIES,
STRAWBERRIES, CHERRIES
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VEGETABLES
H E A L T H B E N E F I T S
O F V E G E T A B L E S
ALRIGHT, THIS LIST COULD BE A MILE LONG, AS THERE ARE SO
MANY BENEFITS TO BE HAD IN THIS FOOD CATEGORY, SO I WILL
SIMPLY LIST SOME OF THE BEST OPTIONS TO FILL YOUR CART
WITH. EXPERIMENT, TASTE NEW THINGS...HAVE FUN TRYING
WHAT LOOKS LIKE A WEED PICKED FROM THE PARKING LOT...GO
FOR IT.
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VEGETABLES
H E A L T H B E N E F I T S
O F V E G E T A B L E S . . T O O
M A N Y T O L I S T
HERE IS A LIST OF SOME OF THE STAPLES:
KALE, BROCCOLI RABE, AND BROCCOLI, CARROTS, SWISS CHARD,
ASPARAGUS, SPRING PEAS, BEANS, ARTICHOKE, BRUSSELS
SPROUTS, SPINACH, RADDISHES, AVOCADOS (MORE A FRUIT
REALLY), TOMATOES (AGAIN A FRUIT), SWEET POTATOES,
COLLARD GREENS, PEPPERS, CILANTRO, DANDELION GREENS,
SQUASH,, BEETS, ALFALFA SPROUTS, CABBAGE ...THE LIST COULD
GO ON...SO HAVE FUN.
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MEATS
H E A L T H B E N E F I T S
O F C L E A N P R O T E I N
WHEN IT COMES TO GETTING OUR PROTEIN, THERE ARE VARIOUS
WAYS, CLEARLY.
AND WHEN IT COMES TO MEAT, SOME PEOPLE ARE FOR IT WHILE
OTHERS ARE STRICTLY AGAINST IT....AND FRANKLY, BOTH SIDES
HAVE MERIT TO THEIR ARGUMENT. SO LETS NOT EVEN GO THERE,
OK ?
ALRIGHT, YOU LOOK DOWN THE MEAT DEPARTMENT, OR AT THE
LOCAL PIER, WHERE FRESH SEAFOOD IS BEING DISPLAYED...WHAT
ARE THE BEST CHOICES ?
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MEATS
H E A L T H B E N E F I T S
O F C L E A N P R O T E I N
HERE IS A LIST OF SOME OF THE STAPLES:
NOT ALL MEAT IS THE SAME, AND SOME MEAT IS NOT EVEN
MEAT...ANY AND ALL PROCESSED MEATS (HOT DOGS, SAUSAGE,
CHICKEN NUGGETS, ETC.) ARE STRICTLY OFF THE LIST, DO NOT
EAT THEM. LIMIT RED MEATS.
SO WE CLARIFY THE MEAT AS CLEAN PROTEIN, OR ORGANIC
RAISED PROTEIN. SOME OF THE BEST OPTIONS INCLUDE WHITE
MEATS, SUCH AS CHICKEN BREAST, TURKEY BREAST, EGGS,
SALMON (LOOK CAREFULLY WHERE THIS IS HARVESTED
THOUGH), TROUT, TILAPIA, TUNA, AND PORK. THIS LIST COULD
ALSO GO ON AND ON, SO HAVE FUN WITH IT, ENJOY NEW
PROTEIN SOURCES, ESPECIALLY NON MEAT SOURCES.
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DAIRY
H E A L T H B E N E F I T S
O F D A I R Y
EGGS, NOT EGG SUBSTITUTE
EGGS ARE FANTASTIC SOURCES OF PROTEIN, HEALTHY FATS
AND VITAMINS, HOWEVER ALWAYS IN MODERATION. THE BEST
ARTICLES I HAVE READ, INDICATE THAT 2 EGGS/DAY IS
SUFFICIENT, SO LETS GO WITH THAT. I AM A BIG BELIEVER IN
ORGANIC EGGS, AND EAT THEM EVERY DAY IF I CAN...PREPARE
THEM WITH HERBS, ESSENTIAL OILS- LIKE CUMIN, OR BLACK
PEPPER, ADD FRESH CAYENNE POWDER, OR EVEN BETTER,
ORGANIC CHILI PEPPERS. ADDING CLEAN HAM, OR VEGETABLES,
LIKE PEPPERS, CHALLENGES YOUR METABOLISM, AND IS VERY
GOOD FOR THE DIGESTIVE SYSTEM.
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DAIRY
H E A L T H B E N E F I T S
O F D A I R Y
DAIRY CAN BE VERY MISLEADING, SO BE VERY CAREFUL:
OK, SO WHEN IT COMES TO MILK AND CHEESE, THESE ARE NOT
APPROVED. WE DO NOT NEED OR DIGEST SOME FORMS OF DAIRY
PRODUCTS VERY WELL, OR OPTIMALLY. NEVER SELECT
YOGURT, FOR EXAMPLE, THAT IS HIGH IN SUGAR, MILK THAT IS
FLAVORED, AND ANY DAIRY THAT IS PROCESSED IN CUTE AND
COLORFUL LITTLE PACKAGES. IT HAS BEEN STRIPPED OF ITS
NATURAL HEALTH BENEFITS, AND MADE TO TASTE FANTASTIC
SO THE KIDDOS WILL EAT IT.
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DAIRY
D O S A N D D O N T S : D A I R Y
SO WHAT SHOULD I FILL MY CART WITH?
NO:
- SOY MILK (AVOID SOY PRODUCTS IN GENERAL)
- MILK (THERE ARE TWO CAMPS FOR AND AGAINST, BOTH SIDES
HAVE MERIT, SO LETS NOT ENGAGE IN THAT ONE, OK?)
YES:
- UNSWEETENED ALMOND MILK (USE THIS FOR ALL MILK
REPLACEMENT AND SMOOTHIES)
- COTTAGE CHEESE
- UNSWEETENED GREEK YOGURT (LIKE GREEK)
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GRAINS AND SEEDS
H E A L T H B E N E F I T S
O F G R A I N S A N D S E E D S
LIKELY ONE OF THE MOST OVERLOOKED AND YET MOST HEALTHY
THINGS WE CAN EAT:
GRAINS AND SEEDS, WHEN SELECTED APPROPRIATELY ARE SOME OF
THE MOST VITAMIN AND MINERAL RICH FOODS WE CAN EAT. THEY
ARE FANTASTIC AS SNACK FOODS, BLENDED IN MORNING AND
AFTERNOON SHAKES, AND FANTASTIC ENERGY AND METABOLISM
BOOSTERS. DO NOT EAT OR PURCHASE THE LARGE CANISTERS OF
STRIPPED, PROCESSED AND SALTED MIXED SEED BLENDS, THEY ARE
NOT NEARLY AS HEALTHY AS YOU MIGHT THINK. MY SUGGESTION
IS TO STAY WITH THE GRAINS, SEEDS AND NUTS LISTED BELOW.
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GRAINS AND SEEDS
H E A L T H B E N E F I T S
O F G R A I N S A N D S E E D S
ALRIGHT, HERE IS A LIST OF SOME OF THE STAPLES:
NUTS: BRASIL NUTS, WALNUTS, ALMONDS, CASHEWS, PISTACHIOS,
MACADAMIA
SEEDS:: PUMPKIN, HEMP, SESAME, SUNFLOWER SEEDS., CHIA,
FLAX, SACHA INCHA
GRAINS: WHOLE GRAIN PRODUCTS IN SMALL QUANTITIES SUCH
AS QUINOA, OATS, BROWN RICE, WHOLE WHEAT BREAD OR PASTA,
ETC.
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HAVE FUN
T H E K E Y I S T O T H I N K O F
T H E E N D I N M I N D . . .
A N D H A V E F U N
ALRIGHT, SO YOU HAVE A GREAT IDEA OF WHAT TO FILL THIS
CART WITH, DONT BE FOOLED BY THE CREATIVE SIGNS, AND
FOOTBALL PLAYOFF PICTURES OVER THE CHIPS....NOT THAT I GET
SUCKED IN TO THAT EVERY TIME :0.
REMEMBER YOUR GOAL IS TO BE A SPARTAN INSIDE AND
OUT....AND IT STARTS WITH YOUR COMMITMENT TO YOU !!!
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