Tips For A Healthy Pantry
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Tips For A Healthy Pantry

Tips For A Healthy Pantry
Tips For A Healthy Pantry

Food shopping can seem daunting and overwhelming, but it does not have to be! It is a great time to fill up on exciting new foods and stock your home with lots of delicious options for the week.

Read through this quick guide to get started on establishing a routine.

Check your fridge, freezer and pantry stock before you go. 

  • If you know what you are stocked up on, this will avoid you from getting duplicates, or spending more money on something that may end up going to waste later on. This could be a good opportunity for some good organization to help give you more control over your kitchen! 

Make a list/menu of your food for the week. 

  • If you know what the family is going to want for the week, it makes it easy to know exactly where to go in the grocery store! I like to look at the circular ahead of time to see what specials the stores have going on, so I can plan around certain items for my menu that week to save money and time. This is also a great way to get the family involved in what they may want to eat that week, to get them excited about family dinners together, and to stimulate creativity in their food decisions outside the home.  

Know your food labels. 

  • Make it easy on yourself by knowing what to look for on labels when shopping in the middle aisles of the store. I recommend first starting with the ingredient label. If it is a packaged item with a long list full of ingredients you do not recognize the names of, chances are, it may not be the best option. The closer to whole foods that the product is, the better! If you have a food allergy or sensitivity, you are going to want to know what ingredients to look out for on the label, and certifications on the front of the package, such as for “certified gluten free”. 

Stock up on pantry/freezer staples if needed. 

  • If you know what low inventory in your kitchen is, it will be easy to stock up on items for the week, and also for back up items. For example, if you don’t have much time one night to wash and cook a whole bunch of kale, you can grab a bag of frozen broccoli out of the freezer, coat with a bit of oil, and dump in the air fryer for a quick veggie to add to dinner. Having frozen items is a great way to ensure you will never be without a veggie at your meal! See pantry staple ideas below for some ideas on what to stock up on. 

Separate and prepare the fresh fruits/veggies when you get home.

  • If you want your family to have delicious and nutrient-dense snacks ready to go for after school or work, wash and cut up some crunchy dipping veggies for easy snacking throughout the week. Some great examples are cucumbers, bell peppers, snap peas, carrots, celery, radishes, and cherry tomatoes. 

Food Pantry staple list: 

  • Oils- olive oil, unrefined coconut oil, avocado oil, grass fed ghee 
  • Grains/Legumes- rice, oats, quinoa, amaranth, buckwheat, millet, teff, lentils, chickpeas, beans
  • Dried herbs/spices- sodium free savory blends, sea salt, cinnamon, vanilla extract, pure stevia or monk fruit, ginger, turmeric, etc.   
  • Frozen Veggies- stir fry blend, cauliflower, zucchini noodles, broccoli, brussels sprouts, carrots, peas, Mediterranean blend, California blend, root veggie noodles, asparagus, artichoke hearts. 
  • Other: 
    • Tea
    • GF baking flours- almond, coconut, cassava, green banana, oat, arrowroot, etc. 
    • GF pasta 
    • Canned crushed tomatoes
    • Coconut Aminos 
    • Nut Butter 
    • Nuts/Seeds
    • Organic popcorn 
    • Apple cider vinegar 
    • Condiments- mustard, ketchup, hot sauce, harissa, tahini, etc.  
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Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test looks for the inappropriate presence of bacteria in the small intestine known as Small Intestinal Bacterial Overgrowth or “SIBO”.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Breath

COLLECTION INSTRUCTIONS

COST

$85-$225 depending on insurance coverage. 

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At Home

SPECIMEN TYPE

Urine

COLLECTION INSTRUCTIONS

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$699

INSURANCE

Fully covered by Medicare. Repeat test prices $249

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the genetic profile for multiple health indicators. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Blood Spot

COST

$319

INSURANCE

No insurance accepted

COLLECTION INSTRUCTIONS

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This company can test for lyme, babesia, bartonella and additional tick-borne illnesses. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

around $1600 (depends on panel selected)

INSURANCE

Fully covered by Medicare. May be reimbursed with PPO plans.
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the presence of harmful mycotoxins (toxins produced by molds).

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$299

INSURANCE

No insurance accepted
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates a wide range of environmental toxins that may be leading to harmful health effects.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$199

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins.
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

Blood work for blood count, urinalysis and vitamin levels.

LOCATION PERFORMED

BLOOD FLUID

Blood

NOTES

You often have to fast for these tests-please check your providers notes.

COST

Depending on the test, deductible or copay may apply.

INSURANCE

Depends on insurance coverage, deductible or copay may apply.
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

Glyphosate (“Round Up”) is a pesticide that is widely used and this test indicates the body’s levels.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

SPECIAL INSTRUCTIONS

Glutathione for 1 week, then bath or sauna.

COST

$99 ($69 if performed with mycotoxins or environmental toxins).

INSURANCE

No insurance accepted $30 discount given if done with mycotoxins or GPL Tox.
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates many measures including micronutrients, antioxidants, minerals, detox, overview of gut function, omegas and toxic exposure. Click here for more information.

LOCATION PERFORMED

At home.

SPECIMEN TYPE

Urine

COST

$179 – $400

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

INSTRUCTIONS

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the gut function and indicates microbiome balance, overgrowth, infection, inflammation, parasites and digestive efficacy. Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Stool

COST

$179-$425 depending on insurance coverage.

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

SPECIAL INSTRUCTIONS

No probiotics for one week.

VIDEO INSTRUCTIONS

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the full menstrual cycle, female hormones, and adrenal profile.

LOCATION PERFORMED

At home

BLOOD FLUID

Urine

COST

$160-$329

INSURANCE

Depending on insurance coverage. Fully covered by Medicare.

NOTES

Must be off hormones in order to do the testing.
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test is specifically for a tick-borne illness called “Bartonella”.

LOCATION PERFORMED

In office

BLOOD FLUID

Blood

COST

$260

INSURANCE

No insurance accepted
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test evaluates the presence of potentially harmful heavy metals stored in the body.  Click here for more information.

LOCATION PERFORMED

At home

SPECIMEN TYPE

Urine

COST

Testing: $79 x2 paid to Doctor’s Data
DMSA: $38 paid to Johnson’s Compounding Pharmacy

INSURANCE

Not covered by Insurance
Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test measures saliva cortisol testing throughout the course of one day and informs us where there might be an adrenal imbalance.

LOCATION PERFORMED

At home

BLOOD FLUID

Saliva

COST

$80

INSURANCE

No insurance coverage

Tips For A Healthy Pantry
Tips For A Healthy Pantry

WHY DO WE DO THIS TEST?

This test is designed to look at food sensitivities (IgG immune responses). It is available in both a 99 or 184 panel. Click here for more information.

LOCATION PERFORMED

In office

SPECIMEN TYPE

Blood

COST

$129-238

INSURANCE

No insurance accepted