Doctor’s Orders: Dr. Pablo Prichard’s Grocery Shopping Musts

We’ve asked some of our favorite docs around town for their weekly grocery list to make sure we’re stocking our fridge and pantry the same way as the healthcare pros. Today, Dr. Pablo Prichard, shares his grocery-list staples.

Organic vegetables. Consuming a diet rich in variety of vegetables can help to promote weight loss, aid in digestion, reduce the risk of chronic diseases (heart attack, stroke, obesity, type 2 diabetes) and may protect against certain types of cancers. Vegetables provide essential nutrients that are vital for maintenance of a healthy mind and fit body.

Organic lean proteins. Consuming adequate protein in your daily diet offers a myriad of health benefits (fish, chicken, turkey as well as plant-based protein).  Protein is the body’s building block, contributing to the makeup on bones, muscles, skin and blood.  Protein rebuilds, repairs and replenishes the body in order to build and maintain a lean and strong frame.

Almond milk (or oat if nut allergy). Dairy-free, vegan, low in calories, low in sugar, high in vitamin E, high in calcium and great “base” for smoothies and protein shakes.

Dark chocolate. While I do eat clean, I must admit that I too have a sweet tooth. Dark chocolate is a brilliant solution to curve that craving, as well as provide many health benefits: rich in antioxidants and minerals. Cocoa also contains stimulant substances (caffeine and theobromine), which may help to improve brain function and memory retention in the short term.

Greek yogurt. The probiotics present aid in promoting a healthy gut. Your digestive tract naturally contains many different types of bacteria – some good and some potentially bad. Eating Greek yogurt with probiotics helps to increase the good bacteria in your gut, particularly helping to fight against IBS and Crohn’s disease.

Coffee. The antioxidants found in caffeinated coffee offer many health-promoting properties: lowers the risk of type 2 diabetes, Alzheimer’s disease and heart disease, protect against Parkinson’s disease, a good source of fiber, helps prevent cavities and may protect against melanoma. Also, a great way to kick-start my days and be sharp and focused for my patients. 

Nuts. Almonds are high in fiber, vitamin E, magnesium and may protect against diabetes. Walnuts are rich in omega-3 fats, antioxidants and are good for your brain by helping to reduce depression and the risk of age-related diseases (Alzheimer’s). Hazelnuts may reduce the risk of cancer and also aid in bone, digestive, joint, muscle and skin health. While nut butters are also good options, they are also easy to consume more than one serving per sitting!

Organic fruits. Opt for berries (acai, blackberries, blueberries, raspberries and strawberries) as they are bursting with antioxidants. Berries are also lower in natural sugars when compared to mango and pineapples. They are rich in fiber, folate and essential vitamins.  Also wonderful to top to oatmeal, add to smoothies or consume for dessert, thereby fulfilling your sweet tooth, but also maintaining a tight form and flat stomach.

Organic avocado. While commonly praised as rich in heart-healthy monounsaturated fatty acids, avocados are rich in potassium (more than bananas!), full of fiber, antioxidants (carotenoids which are essential for eye health) and the fat content may help the body to absorb nutrients from plant foods (vitamins A, D, E and K are fat-soluble).

Organic free-range eggs. A very strong source of inexpensive, high-quality protein. Eggs are an excellent source of omega-3s, as well as biotin (many people who are trying to grow their hair take this supplement in pill-form).  While the egg is a brilliant source of protein, be aware that it is the yolk which contains the vitamins and omega-3s which promote hair growth. Eating too many egg whites can actually block the absorption of biotin into the body, causing a depletion of this micronutrient! 

Dirty Lemon. Dirty Lemon is a detoxifying product that I use when I am on an intermittent fast. The strong lemon satisfies hunger cravings while the anti-aging ingredients and antioxidants keep your cells and metabolism strong.  An alternative could be a morning shot of apple cider vinegar (with the mother), lemon juice, warm water and cayenne pepper.  While the bitter taste can be difficult to stomach, the detoxing properties are one of the best gifts that you can give your body upon waking up in the morning. 

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