We’d like you to have meat in your diet. If you cannot afford it from the store, inquire into
a hunter’s association in your area. Many hunters kill extra deer and they are only too happy
to give it to families who need it. Venison is very healthy and great-tasting after cooking long
hours in the crockpot.
Chicken thighs and legs are the least expensive parts of chicken and big frozen bags can go
a long way. Buying frozen rather than fresh is usually quite a bit cheaper. You just need to keep
thinking ahead of your next meal for thawing purposes.
If your budget is not too tight, we always recommend organic meat over regular, the best
kind being grass fed. The benefits are widely known. Regular grain fattened beef is much
higher in omega 6 fats, which are inferior to the omega-3 fats in grass fed meats and are much
lacking in today’s western diet. Grass fed beef is naturally very lean and can be purchased more
economically when some families decide to buy a cow together and share in the meat.
Even if your budget is very tight, attempt to seek out better meat sources. Is there a farm
near you which sells grass fed meat? Go thirds with other families to purchase a side of beef.
Pastured beef, chicken, and eggs raised without antibiotics or hormones are always the best for
your whole family’s health. Google for Weston Price co-ops near you.
Are there Amish farms within driving distance of your area? They are willing to sell almost
anything they grow or raise. Take a drive and knock on doors. There are many alternatives to
paying high prices for grass fed organic beef at health food stores. Even Walmart carries some healthier brands of meat. Tyson, Perdue, Harvest Land and Laura’s are all considered cleaner
But every penny counts these days, and if the cheapest brand of meat is all you can afford,
don’t beat yourself up. As long as you stick to our plan, you’re still supporting good health. The
hormones are contained in the fat of the meat so if you cannot afford organic or grass fed beef,
always drain the fat after browning.
If you become too much of a “meat snob” without the budget to back you up, you may
jeopardize your health. Trying to feed a big family on only organic meat may give you only
about one tablespoon or two on your plate. That causes you to fill up on more carbs which only
fattens you up. Aside from weight, over-carbing causes inflammation throughout your entire
body and earlier aging.
People often feel better about themselves when buying boxes, cans, and packets of food
that are labeled organic. Unfortunately, they do their bodies no favors if they are high-carb
items. It costs them twice as much, and they are still spiking their blood sugar, which promotes
today’s disease epidemics. You can eat organic macaroni and cheese until you are orange in the
face, but it will rev up that insulin delivery truck and you’re no better off.
It’s quite sad to go to stores like Whole Foods and Trader Joe’s and watch people spend
oodles of money on foods that are still doing them harm despite their earth colored packaging
and labeling. Even though the labels tout healthier ingredients, the end result on blood sugar
in the body is the same. It’s actually smarter to eat something like regular non-organic ground
beef from Walmart with some non-starchy vegetables than a bunch of high priced organic
There are a few items we recommend paying a little more for if you can.
We strongly advise you to stay organic with your salad greens if at all possible. Walmart sells
three Earthbound Farms organic romaine hearts for just a few dimes more than regular romaine.
Another good brand is Living Lettuce. It is a nice, buttery Boston lettuce in hydroponic form.
However, it is more expensive and doesn’t go as far with a big family.
Walmart even has organic iceberg head lettuce. While this isn’t the most nutritious type
of lettuce and has less chlorophyll and vitamins than other leafy greens, it is still a great filler.
Remember, all lettuce is low-carb and low-calorie, and if iceberg is the only one you like, use
it freely to help you fill up. Pour on heaps of olive oil in your S meals and you’ll still be doing
your body a great favor. We don’t want to be “lettuce snobs” either.
Try hard to avoid eating the regular battery hatched type. You will consume too much omega
6, which is a prevalent imbalance in our modern way of eating. Walmart carries Nature’s
Harmony omega-3 eggs and other equally healthy brands that are not very expensive. Search
locally for farm-raised eggs. But hey, if you have a large family and you go through a lot of eggs,
buy any eggs you can afford and don’t agonize over what you can’t control. They are a cheap
protein source with many benefits. You can trim down eating regular ol’ eggs just as easily as
with healthier ones.
A study by Harvard University that was released late in 2011 shed a horrid light on the amount
of BPA contained in common canned goods. BPA (Bisphenol A) is a synthetic estrogen used
to harden polycarbonate plastics and epoxy resins. Sadly, it has been used in canned goods for
decades, but more and more information is now being released on the hazards it causes in the
It is a known endocrine disrupter, so it hampers the body’s natural hormones responsible
for metabolism, reproduction, and development. It has been documented to trigger a wide
range of disorders like impaired brain function, cancer, diabetes, early puberty, and cardiovas-
cular damage. Pregnant women should be especially careful about ingesting BPA from canned
goods and other products like plastic water bottles, as BPA can pass from the mother to baby
and cause a greater risk for abnormalities.
The Harvard University study gave a 12 oz. serving of canned soup to a group of subjects
for five days in a row. At the end of the five days, they were tested for BPA. Compared to a
control group of people who were given a 12 oz. serving of fresh soup every day, the canned
soup group showed an average level of BPA in their blood stream that was 1,221 times higher
than the control group! Scary stuff!
Thankfully, there is good news. More and more companies are now using BPA free cans
for their food products. In May of 2011, Kroger supermarkets announced they will no longer
be using cans made with BPA for all of their house brand items. That’s excellent news, as they
have great coconut milk and inexpensive tomato and canned fish products. You can get basi-
cally any canned goods that you need under their house brand. We applaud Kroger for this
move. Hopefully Walmart will follow suit. As of now (2012), Walmart Great Value brand still
uses BPA in their cans. They do carry Hunts which uses BPA free cans for their plain tomato
products only. Let’s hope they will follow through with the rest of their products. Walmart also
carries Del-Fuerte which have tomato paste in BPA free cans.
If you have a Whole Foods close by, you can be assured that their 365 house brand does not
use BPA in their cans. Again, this is great news because we love their coconut milk and many of
their other canned products. Trader Joe’s confirms that their house brand is also free of BPAs.
Other brands known to be BPA free in at least a lot of their products are Eden Foods,
Native Forest, Vital Choice, Muir Glen, Wild Planet, Ecofish and Oregon’s Choice. As we
learn of more, we will post on our website the companies who are kicking out BPA.
It is easy to purchase brands without harmful additives or preservatives, even at regular super-
markets. Hormel and Oscar Meyer natural versions are great. However, do what you can with
the money you have. If stretching to more natural versions is too hard on your budget, at least
search for more affordable deli meats with only one carb. This means they have less fillers and
you will be better off.
We are less concerned about nitrates in cured meat as some people warn about. This is
because brands that advertise, “no nitrates,” still use celery extract as a natural nitrate. It is
the same thing in our bodies as regular nitrates. Most vegetables naturally contain abundant
nitrates, but also contain antioxidants like vitamin C which cancel out the harmful effects of
nitrates in the body. If you are concerned about the nitrates in cured meats, take some vitamin
C when eating them and this should go a long way to protect you. Having said that, brands
which advertise “no nitrates,” often use healthier raised meats and put less fillers in their prod-
ucts. You might be better off buying them if your budget allows.
Salmon is only a superfood in “wild caught” form. Most farm-raised fish are fed soy and corn
based feed which destroys the omega-3 benefits. They are also high in PCBs. Wild caught
salmon can be inexpensive. It is easily found in the frozen foods sections of most supermarkets.
We buy ours from Aldi, a budget chain supermarket that carries four nicely-sized, individually
packaged wild salmon fillets for less than $4. Serene also buys a large style fillet of wild Alas-
kan salmon with skin on from Walmart. Both versions are affordable. Another cheap source is
canned wild salmon. It’s just as healthy and great for coconut Thai soups and salmon burgers.
Purchase in cans that are BPA free.
Always buy unsweetened yogurt and add your own stevia. Greek strained yogurt is preferred
because the whey water has been strained off, leaving fewer carbs. It is much creamier and has
twice as much protein. But, if it stretches your budget too much, buy plain yogurt and strain
off the water.
There are a few essentials you will need to purchase from either the health food store, the
natural food section of your supermarket, an international supermarket, or online. We’ll talk
in more detail about them soon, but here’s a quick list.
NuStevia Pure White Stevia Extract Powder.
Bragg Liquid Aminos.
Glucomannan and xanthan gum.
Dreamfields noodles. They are good for all noodle purposes including Italian and Asian
style. Carried in most Kroger and Walmart supermarkets. If you cannot find them at
your local supermarket, order online.
Konjac noodles. Good for noodles in Asian style dishes and fantastic for Fuel Pull
dishes. Available at www.konjacfoods.com or www.netrition.com. You can find cheaper
versions at international stores. They are often called yam noodles. The ingredients will
list “yam root” as the main ingredient. This is not the yam like a sweet potato, but is
actually the konjac root itself, sometimes mixed with seaweed.
Kelp noodles. Good for noodles in Asian style dishes. Available at international stores
Chana dahl. Great for a lower glycemic bean option. Cheapest at international stores
but available at some Walmarts.