Day 4: Grocery shopping


The key thing when doing your grocery is to stay away from the middle aisles. If you have not noticed, all the processed, boxed and canned goods are found in the aisles. Chips and soda are also found in the middle aisles. This will definitely test your strength. Stay at the perimeter of the grocery where you will find all the fresh fruits and vegetables, meats, and fish. 

You have gotten rid of all the unhealthy foods in your kitchen, why fill it up again?

When we go to the grocery, our cart has the following:

  1. For shakes and snacks
    • Fruits less in sugar: berries, avocado, grapefruit, cantaloupe, coconut
    • Greens: kale, spinach, spring mix
    • Vegetables: Tomatoes, carrots
    • Mint for a nice kick
    • Vegetable dishes
  2. Tomatoes
  3. Squash
  4. Cauliflower
  5. Cabbage
  6. Bokchoy
  7. Pechay
  8. Cilantro
  9. Mushrooms
  10. Broccoli
  11. Eggplant
  12. Onions
  13. Garlic
  14. Spring onions and leeks
  15. Zuchini
  16. Asparagus
  17. Parseley
  18. Ginger 
  19. Celery
  20. Meat Dishes
    • Beef (Short ribs, Steaks)
    • Turkey legs
    • Wild caught fish (cod, salmon)
    • Goat cubes
    • Chicken
    • Pork belly
  21. Others
    • Grass fed butter
    • Turkey Bacon
    • Cage free eggs
    • Olive Oil
    • Coconut Oil
    • Lakanto monkfruit or Swerve sweetener
    • Cayenne Pepper, Cumin, Turmeric, Curry
    • Basil, Thyme, Rosemary
    • Coconut Milk or Almond Milk
    • Greek yogurt
    • Mustard
  22. For the water
    • Lemon
    • Cucumber
    • Orange
    • Mint

If you can buy the ORGANIC versions, the better it is.

Our grocery list is by no means exhaustive but you get the point? Nothing is processed or canned and devoid of sugar and starch.

It is important to learn to read labels and expiration dates on labels of food before you buy it. It makes sense that you should know what it is you are paying for. Let alone what you are ingesting.  In general, if you cannot pronounce or understand the Ingredients, then dont buy it.

“We live with a chocolate labrador named Ammo, who after coming home from doggie day care, goes straight to the fridge and waits for one of us to give him his treat…Organic carrots!” 

“Listen to what your body says. When you go to the doctor for pains, the most often question asked is “What did you eat? What did you ingest?” When patients come in for hypertension, they are asked about their diet; when they come in for gout, they are again asked about their diet; when they come in for stomach pains or constipation, they are asked about the food they eat.  Let your body teach your mind. Listen to what your body is telling you.” 


Use Coconut Oil Every day and see and experience the transformation.

About 50% of the fatty acids in coconut oil are lauric acids. When digested, lauric acid transforms into a compound called monolaurin. Research suggests that both lauric acid and monolaurin are able to kill off harmful pathogens, including viruses, fungi and bacteria.

One interesting feature of the fatty acids in coconut oil is that they can actually help you lose weight. MCTs are digested differently from the other types of fats. They go directly to the liver and are used as ready energy or else turned into ketones.

Coconut oil, from which we derive MCT’s (medium-chain triglycerides or MCT oil) is a rich source of an important precursor molecule for beta-hydroxybutyrate and is a helpful approach to treating Alzheimers disease.

Compiled and written by: Loudette Ma Paz Hizon-Guevara


Mary Newport, “ What If There Was Cure for Alzheimer’s Disease and No One Knew?” www.coconutketones.com/whatifcure.pdf (July 22, 2008)

David Perlmutter, MD, and Alberto Villoldo, Phd, Power Up your Brain: The Neuroscience of Enlightenment (New York: Hay House, 2011)

David Perlmutter, MD with Kristin Loberg,“Grain Brain,” The Surprising Truth About Wheat, Carbs, and Sugar- Your Brain’s Silent Killers, Chapter 5, The Gift of Neurogenesis and Controlling Master Switches, (How to change your Genetic Destiny) subtitle: The Benefits of a Ketogenic Diet pp 137 

M.A.Reger, et al., “Effects of Beta-hydroxybutyrate on Cognition in Memory-Impaired Adults,” Neurobiology of aging 25, no.3 (March 2004): 311-14

K.W.Baranano and A.L. Hartman, “The Ketogenic Diet: Uses in Epilepsy and other Neurologic Illnesses,” Current Treatment Options in Neurology 10, no. 6 ( November 2008) 410-19.  


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