SCD AUSTIN SHOPPING LIST
(Gluten, soy, corn, rice, potato, peanut, sugar, lactose, yeast & preservative free)
Although the following foods are SCD “legal”, some must avoided in the beginning of SCD (see BREAKING THE VICIOUS CYCLE) until the overgrowth of bacteria is under control and the intestines are healed. Almost all canned foods have added sugar (even though it may not be listed on the label) and are illegal, The healthiest foods are typically found around the edges of grocery stores . . . all fresh! Remember that in spite of being called ‘Health Food Stores’, not every food found there is healthy.
FROM WHOLE FOODS:
Vegetables (See BREAKING THE VICIOUS CYCLE for a list – Organic fresh is always best, frozen is second best – no canned, as most have sugar added, even though it’s not listed)
Fruits (See BREAKING THE VICIOUS CYCLE for a list – Organic and fresh is best, frozen is second best, canned in own juice with no additives is ok)
Fresh Meats (No processed, or packaged; additive free – Organic is always best)
Fresh Chicken (Not injected or basted with broth or anything added)
Eggs (Healthiest are from Free-Roaming Yard chickens)
Extra Virgin Olive Oil (Cold Pressed is healthiest)
100% Apple Cider Vinegar
Honey Boy Red Salmon (Canned . . . delish right out of the can!)
Canned Tuna (Read label - no broth or additives, packed in water & salt only – fresh from deep sea waters is best)
Individual Raw Unsalted Nuts (From bins – Select your own raw unsalted nuts & add raisins, pumpkin and/or sunflower seeds - only if the intestines are healed – most nut/trail mixes are illegal)
Dried Fruit (Plain 100% fruit – Be careful – no white sugar coating or sulfur or dextrose or juice or sweetners added – from bins)
Honey (As clear as possible to avoid an abundance of pollens)
Dried Beans (Pkg. - White, navy, Lima, lentils, split peas only)
SantaCruz 100% Organic Juices (Not from concentrate)
R.W. Knudsen 100% Juices (Not from concentrate)
Whole Foods Organic 100% Juices (Not from concentrate)
Mountain Sun Organic 100% Juices (Not from concentrate)
Almond Butter (Only the one from RAW nuts – dip from vats)
Cashew Butter (Only the one from RAW nuts – dip from vats)
Frontier Spices (Individual spices – no blends)
The Spice Hunter Spices (Individual spices – no blends)
Frontier Extracts (Bottled – buy the ones that are alcohol-free)
Arm & Hammer Baking Soda (Use in place of baking powder)
Land O Lakes Butter
Eggs – From Free Roaming Yard chickens are the healthiest
Whole Milk (Not for drinking but for making your own “true” yogurt w/yogurt maker and Yogourmet
Yogurt Starter. Only home-made 24 hr. fermented yogurt is lactose-free and is the most effective in
healing the “gut”.)
Half & Half (No gums added – only for making yogurt – we like equal amounts of whole milk & half &
half)
Yogourmet freeze dried Yogurt Starter (In a box in the refrigerated dairy section – introduces the right
bacteria for healing and makes the best-tasting homemade yogurt!!!)
Hard Cheeses (Look for Whole Foods brand or ones with no additives): Blue, brick, brie, cheddar
(Canadian sharp cheddar is our favorite), Colby, edam, gouda, havarti, limburger, Monterey jack,
muenster, parmesan, Roquefort, Romano, Swiss. Grated cheeses are not legal since they have a
starch anti clumping agent added)
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FROM SUN HARVEST:
Practically all of the above
I usually shop at Sun Harvest in Austin. It's close by and small and has the basics that we need, whereas the bigger stores just have more junk foods.
FROM CENTRAL MARKET:
All of the above
Zatarain’s Olives (found on the back wall)
Sliced Roast Beef (No additives or spices – it’s better to bake your own, however)
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FROM SAM’S (bulk items):
Canned Salmon & Chicken (with water & salt only – their tuna has additives and is not legal)
Honey’s Worth Honey (80 oz.)
Apple Cider Vinegar (1 gal.)
Whole Pecans & Almonds (the walnuts at Sam's are illegal – have starch coating)
Black Diamond Cheddar Cheese
County Line Cubbed Swiss Cheese
County Line Pepperjack Cubes (Delish!!!)
Cabot Sharp Cheddar
Mid-America Farms Butter (Sticks)
Welch’s Grape Juice (one of only 2 approved by Elaine – other concentrates have sugar added and
are illegal)
Tropicana Orange Juice (Not from concentrate – it’s been checked out and approved by Elaine)
Sun Maid Raisins (32 oz.)
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FROM H.E.B. (ON SOUTH CONGRESS) & CITY MARKET (ON BEN WHITE):
Cracklins or Pork Skins (the ones with pork skin & salt only – located by cheeses, not by the chips)
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FROM KAY STENCE (IN SOUTH AUSTIN - 442-4008):
Almond Flour (finely ground almonds for baking – in 5-Lb. bags)
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Canned Foods - Canned fruits and vegetables are illegal except for canned Salmon, Tuna and Chicken Breast (in water and salt only) and Pineapple (in its own juice). Canned foods do not have all the nutrition that you get from fresh or frozen foods and are often ‘spiked’ with sugar which does not have to be listed on the label if it’s less than 2% of the total ingredients.
Seasonings and Flavorings - Single seasonings are usually best, except the ones that say "powder" - they typically have additives. Be sure to read labels to make sure there is nothing added. I like Spice Hunter or Spice Island, Frontier or McCormick’s. You can usually find one of these at most health food stores. I prefer to use Frontier alcohol-free vanilla flavoring. Make sure there are no sugars added.
Always remember: “If in doubt, leave it out!”
NOTE: All you will miss out on with this way of eating are the empty calorie foods, chemicals, preservatives, and typical allergen foods. Everything we want that’s not on this list, I make from 'scratch'. I find it’s more trouble than it’s worth to keep searching for safe “packaged foods” and being deceived when calling food companies (especially when they can change at any time). The foods made from 'scratch' digest easier, taste better, are more nutritious, give more energy, stop all cravings, and are much safer. Also, we KNOW what we’re eating. We love this way of eating so much, we never even CONSIDER going back!
Kay Stence
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