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Whole Foods Epic Badass Shopping Tour

download our FREE “Quality Matters – Ingredients, Labels, & Definitions” handout here.

remember!  you don’t have to shop at Whole Foods!  but many of the principles and items discussed will apply most places you shop!  below we have all kinds of resources and links, please be sure to go thru them all!


here’s some information about Whole Foods responsibly grown system.

The Environmental Working Group at, a great resource!  their mission is to empower people to live healthier lives in a healthier environment by providing all kinds of information and resources on toxins from every place you can think of.

white rice pasta

you can find white rice pasta in many health food stores.

canned coconut milk

use in sauces, soups, and stews. use in smoothies.  use as a creamer for coffee and tea.  a great source of healthy fats including Medium Chan Triglycerides.

olive oils & vinegar

remember!  many olive oils are blended with other oils!  check out this site Truth in Olive Oil.  it’s an amazing resource for all things olive oil, including finding the olive oils that are 100% pure.  here are some of our top picks:

Bragg’s Organic Raw Apple Cider Vinegar.  our favorite all purpose, you MUST keep this in the house!


Whole Foods meats

remember, by definition, the meats at Whole Foods have to meet minimal quality standards, which means even if you get their cheapest meats that are on sale, they are still a level of quality above what you will find in a conventional grocery store.  check out their Step 1 rating below.

ice cream!

ice cream is in the deal!  look for minimal ingredients including cream, egg yolks, and real flavorings.

sweetener options

stevia is a great no calorie option.  remember, honey is going be our favorite calorie option with grade b maple syrup being a close 2nd.

nut butters!!!

we prefer these butters over peanut butter all day every day!

condiments and dressings

remember, condiments are in the deal!  look for our deal-breakers, and be aware of sugar content.

spices and seasonings

most spices and seasonings should be fine, esp individual spices and herbs.  be sure to look at ingredients especially on blends.  remember to throw out your morton table salt and replace it with nutrient-intact Himalayan salt or even this Redmond Real Salt.

canned seafood

super nutrient dense because you’re getting shellfish and sometimes the entire animal!

water coffee, and tea

for water, look for Reverse Osmosis, carbon filtrated.  most “drinking” or “purified” waters will have this in the fine print.  don’t pay extra for alkaline water.  also, sparkling water is a great option.

coffee and tea are great.  I always opt for organic coffee and teas.

chips and snacks

believe it or not, there are great options out there for snacks.


remember conventional eggs are fine, organic would be the next step up, and then the best would be a pasture raised egg such as the ones from Vital Farms.  they have several levels of quality so check them out!

full-fat dairy

remember we always want full-fat versus reduced fat.  and we always want a minimal level of quality, starting at hormone antibiotic free!

  • all cheeses are in the deal including but not limited to cheddar, brie, blue cheese, swiss, manchego, goat, gouda and so on.  experiment!
  • full-fat yogurts are great!  go for plain or greek, and add your own fruit or honey.
  • heavy cream is a staple and a power house!  Clover is a great brand, Straus is another one.  Horizon and Organic Valley are fine :)
  • butter!  100% real butter is great, Kerrygold is probably the most cost-effective quality option.
  • sour cream, cream cheese, cottage cheese, and other full-fat options are in the deal.

alcohol is in the deal

in moderation, a drink or 2 per night is fine.

  • dry wines are optimal, sweet wines are fine.
  • vodka, whisky, scotch, gin and other liquors are fine as well.  ideal with sparkling water, club soda, and squeeze of fresh fruit.

on prepared foods

take advantage of convenience.  but also look for our deal breakers!

  • rotisserie chickens are GREAT. read the ingredients on the seasonings.
  • salad bars are great.  if looking at something that’s already been prepared in the salad bar, read the ingredients, esp looking for toxic oils.  all the veggies, the hard-boiled eggs, shredded chicken, etc., are great options.
  • prepared foods?  be sure to ask about ingredients.  they typically are NOT displayed.  so you have to do some investigating.


chocolate and food bars

chocolate is perfectly fine, later in the day.   look for dark chocolate vs milk chocolate.  read the sugar content.  be aware of 4g = 1tsp, and moderate how much you consume.  if a bar has 5g of sugar per half bar, that isn’t a lot of sugar.  if it has 15g per half bar, that’s pretty significant, so moderate how much you consume.

remember, we are not big fans of “bars” in general, but if you must, just to keep some on hand, there are some healthful options with minimal ingredients:


Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach