BUYING AND EATING FOOD

 
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DR. CHARNEY'S FAVORITE GRAIN PRODUCTS

** These two stars in red after a food means they are Gluten Free

Gluten Free Grains - Amaranth, Teff, Millet, Corn, Rice, Quinoa, Oats (some varieties), Buckwheat.

 

**These two stars in blue after a food means they are a good source of Fibre.

 

CEREALS

  • MASHKA** (Multigrain, Kamut and Spelt)

  • EZEKIEL (Organic, Sprouted Grains)

  • PUFFED KASHA (Whole Grains)

  • ARROWHEAD MILLS – Amaranth Flakes & Kamut Flakes. Both low sugar.

  • PUFFINS by BARBARA’S BAKERY.  Wheat free but mostly corn. Don’t eat daily.

  • EREWHON Organic Barley Plus** - organic barley, organic oat bran, organic brown rice (zero sodium & sugar)

  • RUTH'S Chia Goodness - Instant cereal hot or cold (gluten and lactose free)

  • PUFFED QUINOA OR AMARANTH** - Just add hot water and takes 1 minute to cook. 

  • CRUNCH THIS! Granola by New Moon Kitchen

  • JK GOURMET GRANOLA**

Recommended to add berries and nuts and/or seeds to all cereals to balance the high carbohydrate content with protein.

 

PASTAS: 

  • EDEN ORGANIC PASTA CO.**  (Kamut/Quinoa, Kamut Spirals, Flax Rice Spirals, Spaghetti, Kamut/Amaranth, Buckwheat**

    • products marked "very high in fibre", "high in fibre" and "source of fibre"

  • GOGO QUINOA** - macaroni, pasta and spaghetti made with rice, quinoa and amaranth (high iron options)

  • FELICETTI**(Spaghetti, Linguini, Penne and Rontini in Kamut or Spelt)

 

FLAT BREADS

  • PITA BREAK – yeast & wheat free, Kosher,

  • SASHA – not as high in fibre as Pita Break

  • SUZIE’S – flat breads cracker snacks – available in Kamut & spelt;  all have wheat; yeast salt, no oil.

  • SUNZA (Beet, Buckwheat, etc.)

 

PITA BREAD

  • PITA BREAK, whole wheat & untreated flour, yeast; GRAINFIELDS - Spelt & Barley

 

BREADS (4 grams Fibre/slice is Best)

  • O'Doug's**** (Flax Loaf or White Loaf)

  • EZEKIEL* (Sprouted Whole Grains, Fibre Varies)

  • Organic Works

  • SILVER HILLS** (Sprouted, 5 g F/slice)

  • Earth Seed

  • Manna Bread High Fibre***

  • SASHA BREADS – stone ground spelt & Kamut

  • LITTLE STREAM  (Spelt Hemp**, Millet Flax**, Rice**, Kamut**, Brown rice**, Quinoa**, Buckwheat**)

  • GRAINFIELDS (Kamut, Rye, Spelt, Mixed)

  • DIMPFLMEIER – many yeast free varieties

    • Spelt Bread with Wild Rice – stone ground organic whole spelt flour, salt, water, no sweeteners

    • Unsalted Organic Rye Bread – organic rye flour

  • MESTEMACHE***

  • GLUTINO Brown Rice Omega 3*

 

BAGELS

  • STONEMILL BREAD  Muesli bagel, honey, untreated wheat flour, whole rye, wheat, oats, raisons. (Parve)

  • SASHA BREADS – spelt & kamut crust, contains raw honey, sea salt; stone ground flour

 

WRAPS-  ROSA BACKERY– Kamut, whole wheat & spelt varieties – all whole flours, water, yeast, sea salt

 

CRACKERS

  • Two Girls Cooking "Raw Dehydrted Gluten-Free Crisps"**

  • HANUMAN Crackers -flax seeds and spices**

  • Mary’s Gone Crackers.  Quinoa, seeds, & spices.**

  • THE JUNGLE – unique crackers: Indian Spice, Jamaican Spice & Smoked Onion.  Mostly seeds & spices; organic; some wheat free, all dairy free

  • SESMARK Ancient Grains All Natural Snack Crackers **- Try Sea Salt or Parmesan Herb (contains dairy)

  • DOCTOR CRACKERS

  • NAIRN’S**** – Organic Oatcake Crackers

  • Thin Cakes by SUZIES**

  • ELCO – V-D**

  • FINN CRISP**

  • ARTISAN TRADITION – puffed grain crackers – sea salt, no oils; brown rice, corn (some), buckwheat, millet; all organic

  • HOL-GRAIN CRACKERS – no fibre; grain & salt; no oil

  • EDWARD & SONS (Non-wheat crackers and baked)

 

TORTILLA CHIPS & TORTILLAS

  • Kettle Black Bean with Garlic

  • Guiltless Gourmet (baked)

  • Ezekiel Tortillas (5g F each)

  • La Tortilla Factory, Teff & millet** or Multi Grain Wraps**

 

DR. CHARNEY'S FAVORITE PROTEIN PRODUCTS

Meat/Poultry

“BURGERS”

  • SUNFOODS SUN PATTY – Millet patty, Tofu Burger (11 g), Bean patties, Portobello Mushroom, Falafel (9 g) 4-5 g fibre. Bake or pan fry (just water or little oil) & add sun dried tomato spread.

  • Lentil and Vegetable Patties (Basmati rice, lentils, potatoes, carrots, spices, sea salt)

  • Ruth’s OMEGA BURGERS** – 9 g protein, vegan, dairy free. Basmati rice & veggies.

  • Tofurky – vegan, parve, 29 g protein per sausage (tofu, soybeans, etc.)

  • Amy’s California Burger – 6 g protein, bulgur wheat & veggies

  • Sol Cuisine – 15 g protein, soy protein, spices (wheat & gluten free)

  • SUN’S – Millet & Rice patty + veggies, soy protein isolate (7 g). 5 g fibre.

  • Avoid Zoglo’s, Teriyaki burgers (very high salt content), Veggie Gourmet, Yves (occasionally only)

BURRITO'S

  • Amy's Burrito

  • Guiltless Gourmet Burritos

  • see recipes for easy Burritos!

CHEESES**

  • Mornington (goats)

  • Golden Age Natural Cheese (Raw Milk)

  • Woolwich Dairy (goats Cheddar, Mozzarella, etc.)

  • Earth Island (vegan gourmet “it melts”)

  • Organic Meadow

 

AVOID:  Yves & Veggie Singles cheese slices.

LEGUMES

  •  Hummus by Sunflower Kitchen**

  •  ShaSha Co. Raw Organic Sprouted Lentils/Adzuki Beans/Mung Beans/Brown Rice**

 

NUT & SEED BUTTERS**

  • Health Nut - great combinations of nuts and seeds with cacao

  • Coconut Butter

  • Raw Almond, Hazelnut, Cashew, Walnut, Brazil, Pecan, Macadamia, and Pistachio butters.

  • Raw Pumpkin, Sesame, Sunflower and Hemp Seed Butters.

Tips for Using Nut Butters

  • spread on crackers for hors d'oeuvres
  • sandwich filling
  • Add a spoonful or two to smoothies
  • Stir 1-2 tbsp. into a stir-fry
  • Spread nut butter on celery sticks
  • When making salad dressing, replace 1 tsp. of oil with one tsp. of nut butter

SOUPS**

  • Sunflower kitchen Soups – Red Lentil Soup & Chili Soup.

  • Taste Adventure - Makes instant soups in Black bean, Corn and Split pea variety

SOY FOODS**

 

DR. CHARNEY'S FAVORITE OILS

  • Private Stock by Chef Robert (Olive Oil Based Dressings)

  • BRAGG Vinaigrette Salad Dressing  (Olive Oil, Apple Cider Vinegar)

  • Udo's Oils

  • Any oils in dark glass bottles that are cold pressed and virgin

 

DR. CHARNEY'S FAVORITE SWEETENERS

  • Health Matters Raw Stevia (only green powder available, so no bleaching agents)

  • Pure-le Natural One to One (Inulin + Stevia) – good substitute in baking for sugar

  • BioQuest Stevia:  pure Stevia powder.  People say has less after taste.

  • Stevia by Wisdom of Ancients   made in water based extract.

  • 100% Pure Stevia Leaves (use tea ball or strainer and use the real thing!)

  • Black Strap Molasses

  • Brown Rice Syrup

 

DR. CHARNEY'S FAVORITE CHOCOLATE BARS

  • VIVANI “Feine Bitter”  Schokulade 72% cocao

  • Green & Blacks Organic – Dark 70%

  • Cocoa Camino “mint or orange dark chocolate, 67% cocoa”

  • Dagoba Dark 59%

 

DR. CHARNEY'S FAVORITE MILK SUBSTITUTES

  • Homemade Nut Milks (see recipes section)

  • QuinWow in Original, Vanilla & Chocolate

  • Unsweetened Almond Milk

  • Unsweetneed Rice/Soy Milk Combo

DR. CHARNEY'S FAVORITE SNACKS

  • Sweet + Ikes 'not just nuts' SNACKS (ex. Wasabi Peas)

  • Terratree ONION RINGS (raw, vegan)**

  • All Natural NORI STRIPS Algues nori  "The Delicious Instant Seaweed Snack"

  • Soy Jerky by Tasty Eats (Comes in several flavours such as Tandoori Chicken)

  • Primal Strips (Meatless Jerky) *contains gluten and soy

  • Allen's Gourmet Licorice (This wheat free licorice bar is the best on the market)

  • 70-80% organic dark chocolate of your choice

  • Premix your own variety of nuts and seeds and add raisons

  •  Unsulfured Dried Fruits

  •  Air Popped Popcorn with Nutritional Yeast and Flaxseed Oil

  •  So Yummi Non-Diary Whipped Pudding (contains soy)

DR. CHARNEY'S FAVORITE SNACK BARS

  • Green Tea Bar, Shen Cha

  • Macadamia Muesh by Brookfarm

  • LA RA BAR (diary free, raw, GMO-free, soy free & Kosher)

  • VEGAN whole Food Energy Bar

  • VEGN Whole Food Vibrance Bar

  • MAYA Organic Cocoa Food Bar

  • RAW ORGANIC FOOD BAR – raw, no soy, dairy or GMO

  • Re BAR – high fibre, vegan, greens & supplement

  • Greens & Express –  (caution: bee pollen, herbs, peanuts, whey powder)

  • Perfect 10 Natural Energy

  • OSKRI ORGANICS – sesame bar

  • RUTH’S SOFT HEMP

  • WHITE BUFFALO – hemp seed based

  • M-BAR Energy Bar – seeds, nuts, molasses (sugar content not specified)

  • The Chakra Bar

  • Kashi

  • Greens+ Hip to be Healthy Squares (210 calories, 5 g fibre, 9 g sugar, 7 g protein)

  • Natural Vitality

  • Natural Calm

  • Bumble Bar, gluten free & vegan

  • Re Bar 'seeds 'n greens'  10 g fibre

  • Greens+ Hip to be Healthy Squares

  • Amaranth Bar by KiAn, gluten free & vegan

  • Organic Perfect Food by Garden of Life

  • Active Greens Organic Food Bar

  • Luna Bars

  • Macro Greens

  • VieChocolat by Dr. View Health Factors **

  • Domadarabar (Chia, sunflower)**

 DR. CHARNEY'S FAVORITE CANDIES/DESSERTS

  • Zagarese 100% Organic Licorice (Licorice Extract) or Candy Tree Organic Licorice**

  • Ginger Chews or Chimes Ginger Chews

  • St. Claire's Licorice Organic Sweet Candy

  • Chewing Gums:  Puredent, Peelu Dental and Peelu Xylitol, Spry, Xylichew and Glee Gum are all acceptable brands

  • Yogalicious Frozen Probiotic Treat (Kefir, Xylitol) www.yogalicious.ca

  • GoGo Quinoa Cookies "Chocolate Chips" (wheat/gluten fee and vegan)

  • Aunt Gussie's Cookes** (sweentened with Malitol)

  • So Yummi Non-Dairy Whipped Pudding (contains soy)

  • Healthy & Tasty Alternative Mint/Milk Chocolate/Almond** Chocolate with Mannitol (Sugar Free)

 

DR. CHARNEY'S FAVORITE SOUPS

  • Pacific Foods – soup has added sugar

  • Pacific Natural Foods – broth vegetarian & organic free ranges

  • Wolfgang Puck – 9g sugar/cup!!

  • Amy’s Organic Soups – some varieties too much sugar.  Try Black Bean Vegetable (best) or Butternut Squash (wheat & 4g cane sugar per cup), Chili soup (5g/cup) – avoid tomato

  • JYOTI Indian Cuisine – 8 g/cup!

  • Taste Adventure (instant soups in Black Bean, Corn and Split Pea)

  • Sunflower kitchen Soups – Red Lentil Soup & Chili Soup

 

DR. CHARNEY'S FAVORITE SAUCES

  • Jiva Thai Green Curry Powder Mix

  • Himalays Gormet (Eastern Sauces)

  • Pure Tamarind Paste (Just mix with water)

  • Fermented Aged Tamari and Soy Sauce

 

DR. CHARNEY'S FAVORITE TEAS

  • Genmaicha Green Tea (Brown Rice Green Tea). If you don't like Green Tea try this one!

  • Rooibos Tea (Red Bush Tea)

  • Tulsi Tea (Holy Basil)

  • Matcha (Powdered Japanese Green Tea) by Nourish Tea

  • Nettle Tea

  • The Tea Leaf, Baview Village, 2901 Baview Avenue, www.thetealeaf.com

NOTE: You can an "Ecoflask" to make your own mixed loose teas and carry them around (www.ecoflask.net)

DR. CHARNEY'S FAVORITE COFFEES

  • Caffe Ibis (Shade Grown, Fair Trade, Organic) www.caffeibis.ca

  • Newman's Coffee

  • Kicking Horse

  • Organic Swiss Water Decaf (This process of decaf does not use harsh chemicals)

 

DR. CHARNEY'S FAVORITE COFFEE SUBSTITUTES

  • Bambu Instant Swiss Coffee Substitute

  • Teeccino Caffeine-Free Herbal Coffee

  • Yerba mate (has some caffeine)

  • Postum

  • Krakus

  • Rocamojo

**most of these substitutes consist of roasted chicory, barley, dates, dandelion and the like. Some are instant and some must be brewed like coffee.

 

DR. CHARNEY'S FAVORITE DRINKS

  • Sol Mate "Energy without Jitters"  (21 g sugar per 10 oz)

  • O.N.E. 100% Natural Coconut Water

  • Vita CoCo Coconut Water (10 g sugar per 8 oz.)

  • Black River Creamed Mango (Not from Concentrate)

  • Black River - Cranberry (only 10 g sugar per cup)

  • Biotta Sauerkraut Juice

  • Fairy's Tonic PURE KOMBUCHA (7 g sugar per cup)

  • Kombucha Wonder Drink (8 g sugar per can)

  • ZEVIA Natural Diet Soda (sweetened with Stevia)

  • MMetroMint - Cherry Mint Water and Chocolate Mint Water

  • True Citrus/True Lemon/True Orange/True Raspberry Lemonade, www.truelemon.com

** Note: Limit the quantity of these beverages to no more than 4-8 grams of sugar per serving.  

 

DR. CHARNEY'S FAVORITE GREEN POWDERS**

  • Garden of Life

  • New Chapters Fruit n' Greens

  • Jarrow Berry High

  • Kyo-Green

  • Symon's Super Mix

  • Whole Food Smoothie Infusion by Sequel

  • Spirulina (Earthrise)

  • Chlorella (ChlorEssence)

  • E3Live

  • Matcha (Japanese Green Tea Powder)

  • Schinoussa Sea Vegetables

  • Green's First by Doctors for Nutrition

  • Amazing Grass Green Superfood (Vegan, Soy & Gluten Free)

  • Organic Whole Greens (Spirulina, Chlorella, Kale, Barley/Wheat Grass, Alfalfa, Spinach, Wakame, Matcha Green Tea)

 

DR. CHARNEY'S FAVORITE PROTEIN POWDERS**

  • Bovine whey: Interactive Iso whey, Interactive Absolute whey, Fat Wars Ultimate Protein Blend, Ehn Protein +, New Zealand Whey by Ergogenics Nutrition, Natural Factors Whey

  • Soy: Organic fermented soy Protein, Prarie natural soy force,

  • Rice Protein: Heartland Organic Functional Foods (sprouted non-GMO Brown Rice protein), Genestra Pro Rice 

  • Goats whey: Goatein (Garden of Life), St. Francis Herb Farms       

  • Hemp proteins: Hempola

  • Mixed proteins: Peaceful Planet Supreme Meal (pea, rice, spirulina, sprouts), Sisu women’s whey (+ soy) 

 

DR. CHARNEY'S FAVORITE PROTEIN BARS

  • PhytoBerry Protein (15 g protein, 11 g sugar, 3g fibre)

  • Genuine Health “Proteins+ Express” (14 g protein, 10 g sugar, 3 g fibre)

  • FucoPROTEIN Thermogenic Bar

  • FitSmart Bar by Fibre35Diet (10 g protein, 10 g fibre, 19 g sugar)

  • Dr. VieSports, Dr. VieBoost, Dr. VieChocolate (6.6 g protein, 10 g carb, 4 g sugar, 2.5 g fibre)

  • Metagenics Protein Fusion (3 g glucose, 8 g fibre, 20 protein, 8 g sugar alcohol)

  • The Simply Bar (10 g sugar, 2 g fibre, 16 g protein) vegan, kosher, milk & gluten free

DR. CHARNEY'S FAVORITE COSMETICS

  • Derma E www.dermae.ne

  • Ayu Natural Beauty www.ayunaturalbeauty.com

  • Nui

  • Aubrey’s

  • Suncoat (cosmetics)

  • Druid

  • The Green Beaver Co. www.greenbeaver.com

  • Burt’s Bees

  • Evenhealy (Rose line for nature skin, Blue line for sensitive/problematic skin)

  • Weleda

  • New Co.

  • Avalon Organic

  • Floral Waters:  Essencia Floral Water, The Aromatherapist, Divine Essence

  • Divine Essence

  • Love at First Touch (creams)

  • Life Root Healing (face creams)

  • Derma Med (acne wash with salicylic acid and green tea)

  • Joie Cosmetics

  • Aroma Crystal Therapy Limited

  • Butterfly Weed

  • Vaginal Lubricants: Good Clean Love, O’My (sodium benzoate), Jason Women’s Wise (Methyl Parabens)

  • Shawla

  • Wise Ways Herbals

  • PhytoCort

  • St. Francis

  • Awaken My Senses www.awakenmysenses.com

  • Seven 7 Cream

  • Kalaya Pure Emu Oil

  • Beaulance, Natural and Organic Skin Care www.beaulance.com

DR. CHARNEY'S FAVORITE TOOTHPASTES

  • Weleda Salt Toothpaste

  • Doctor Burt's

  • Tom's of Main

DR. CHARNEY'S FAVORITES MISCELLANEOUS

  • Daniel's Plant Food by Ecofriendly

  • Natursutten Pacifier 100% Natural Rubber

  • Almond Flour by jkgourmet

  • Mountain Path Quinoa & Millet Powder (Flours)**

  • Flour Powder - Hempseed and Sunflower**

 

 
   

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