Guest Blog Post from Tracy A. or What the heck can I eat anyway???

Thanks to Gluten-Free Gena for inviting me to be a guest on her blog. My name is Tracy Anderson and I’ve been Gluten-Free for a little over 2 years. I had already lost 80 lbs when I stumbled across a book by Dr. William Davis titled “Wheat Belly”. At that point in time I’d already given up sugar and most grains however, I did occasionally eat Ezekiel bread (which is made with sprouted wheat and has a low glycemic index due to the sprouting process). I’ve not knowingly eaten any wheat, sprouted or not, since finishing that book! Bottom line, wheat is wheat and causes inflammation which can lead to other issues besides mere weight gain…regardless of whether it is sprouted, bleached, whole grain, etc. Currently I do not eat any grains whatsoever, as I found they are all causing weight gain (and other less visible issues, I’m sure). I am trying out some strategies to get my body to allow some of the less harmful grains (such as white rice & quinoa) but it is still work-in-progress and I unfortunately have no conclusions to share as of yet.

When Eugena asked me to be a guest blogger, I really wanted to write something helpful but I procrastinated because I couldn’t decide what to write about. I am constantly seeking health and nutrition information for my own purposes. There is such an array of information that could be beneficial to share but I am typically not one to offer unsolicited advice. Recently a friend who is struggling with weight and inflammation issues asked me a favor. She wanted me to write down my grocery list for her. She wants to improve her health and is interested in my strategies, but she was having difficulty understanding what foods I buy. In her mind, my diet consisted of very limited food choices. I’m sure she imagined me munching on nothing but lettuce all week long! Well, I collected several old grocery shopping lists and grocery receipts and compiled that list she is requesting. I think she will be surprised to see that my diet really isn’t so limited! I hope there are others out there that wonder what us gluten-free, grain-free, sugar-free, whole-food-only people eat….because that is today’s blog.

Tracy’s shopping list (& other little tidbits):


Plain Whole-Fat Yogurt (I buy the Dannon 32 oz tubs….don’t buy low-fat or fat free)

Cheeses (make sure it is REAL cheese; Muenster is very useful as it fries up nicely)

Cream Cheese (used in several recipes)

Heavy Whipping Cream (Walmart on Rt 4 has a Dean’s brand that is pure cream)

Eggs (lots & lots of eggs)

Sour Cream (Daisy brand full-fat is best – we buy the 5 lb size from Sam’s Club)

Goat Milk (full-fat)

Cottage Cheese (4% milk-fat or higher; Daisy brand has best ingredients)

Keifer (full-fat, plain; sold at County Market on Rt 4)

Butter (make sure it is real butter)


Extra Virgin Olive Oil (preferably organic)

Sesame Seed Oil (cold pressed, non-toasted)

Peanut Oil (for frying)

Coconut Oil (Nutiva brand is the best:

Coconut Milk, Canned (I use this sparingly in some recipes)


Chicken (frozen/fresh/canned: Soaking in water will remove the added sodium)

Seafood, Frozen: Shrimp, Scallops, Tilapia, Salmon, Roughy, Swai, Tuna, Pollock, Cod, Flounder, Halibut, Sole, Trout, Catfish, Mackerel

Seafood, Canned (tuna, oysters, sardines)

Bacon (it is cured in sugar, but the amount consumed is hopefully very negligible)

Hot Dogs (Hebrew National brand has no sugar; others have corn syrup – yuck!)

Beef (80/20 ground beef, roasts, burger patties, steaks, liver, ribs)

Turkey, Whole (soak the turkey in a brine without sugar to remove added sugar/sodium)

Pork (roasts/chops/loins; Schnuck’s does not inject their cuts with sodium)

Other meat: Veal, Lamb, Duck, Venison

Almond Butter (raw and unsweetened from Food Fantasies or Trader Joe’s)

Nuts, Raw & Unsalted (almond, walnuts, pecans…..look in baking section)

Seeds, Raw & Unsalted (pumpkin & sunflower seeds; Food Fantasies bulk bins)


Green Beans, Canned (I only eat a small amount due to higher starch content)

Tomatoes, Canned (diced, paste, stewed, etc – used in recipes – ie: ketchup, chili)

Other Canned Veggies (mushrooms, artichokes, sauerkraut – read labels)

Frozen Veggies (spinach, cauliflower, broccoli, asparagus)

Fresh Veggies: Onions, Lettuce, Carrots, Avocado, Garlic, Kale, Cauliflower, Cabbage, Butternut Squash, Summer Squash, Sweet Potato/Yams, Leeks, Spinach, Collard Greens, Mustard Greens, Mushrooms, Radishes, Cucumbers, Ginger, Zucchini, Bell Peppers, Broccoli, Beets, Eggplant, Tomatoes, Celery, Sugar-snap Peas, Bok Choy, Swiss Chard

Sea Vegetables, Dried (Asain market on MacArthur has best value)


Berries (strawberries, blueberries, cheeries, mixed berries….read labels; frozen is best)

Pumpkin, Canned (check ingredients)

Applesauce (unsweetened)

Lemons & Limes (both in juice form & fruit form)

Apples/Bananas/Oranges/Grapes/Pears/Pineapple (high fructose level; use sparingly)

Coconut Flour/Flakes (Food Fantasy carries in bulk bins; use sparingly; unsweetened)


Tea (green, black, herbal…..tea is my go-to snack; hot or cold; can sweeten with stevia)

Coffee (whole bean, medium roast)

Almond Milk (plain, unsweetened)

Seltzer Water (County Market sells their own store brand in 2-Liters)


Mustard (read the ingredients…Plochman’s & most brands are fine; no honey mustard)

Lemonaise (a mayonnaise replacement; found at County Market w/other mayos)

Marie’s Salad Dressing (Schnuck’s – Creamy Italian & Blue Cheese contain no sugar)

Pasta House Italian Salad Dressing (Schnuck’s – don’t buy the low-fat….it has sugar)

Horseradish (read labels to find pure horseradish puree…GFS sells it)

Bragg’s Liquid Amino Acids (as a soy sauce substitute + many other uses)

Tamari Sauce, Organic (a wheat-free soy sauce)

Apple Cider Vinegar, Organic (Bragg’s is a good non-pasteurized brand)

Spices & Herbs (read labels for hidden sugar, MSG, hydrogentated oil, starches, etc)


Broth (Meijer’s Organic in the 32 oz boxes is the way to go…or make your own)

Unsweetened Cocoa Powder & Unsweetened Chocolate Baking Squares

Pure Stevia Natural Extract (KAL brand is best – buy online:

Extracts (vanilla, peppermint, etc….read labels; many have added sugar)

Plain Whey Protein Powder (Designer Whey Plain & Simple:

Psyllium Husk Powder (add to smoothies/protein shakes or use as filler)

Flax Seeds (golden are better for baking; Food Fantasies’ bulk bin is best value)

Spirulina Powder (

Chia Seeds (use as a thickener)

Pork Rinds (I crush them and use them as bread-crumb replacers)

Collagen Powder (to add to smoothies/protein shakes, CVS has best price)

Enzymes, Probiotics, Magnesium, Potassium, Vitamin D3, Fish Oil (Cod Liver & Krill)

Xylitol Sweetened Gum (“Pure” brand sold at Meijers checkout stand is my favorite)

Hope this Grocery List helped you out and here is an example of a dinner that I had recently:

Dinner was Italian Beef with pizza margarita sauce and mozzarella cheese; salad with Marie's Cream Italian salad dressing, sauted red cabbage & spinach pie.

Dinner was Italian Beef with pizza margarita sauce and mozzarella cheese; salad with Marie’s Cream Italian salad dressing, sauteed red cabbage & spinach pie.

Thank you very much Tracy, for taking the time to contribute to this blog!  I am still learning the ropes of things I can and can’t eat and your grocery list is going to be a valuable resource for me as well as my readers.

If anyone has questions for Tracy, ask away!

Thanks again, Tracy!











3 thoughts on “Guest Blog Post from Tracy A. or What the heck can I eat anyway???

  1. This kind of information usually bores me to tears, but you have managed to make it more appealing. This really a quite interesting subject. I think I want more information.

  2. I’m still learning from you, while I’m trying to achieve my goals. I certainly liked reading everything that is written on your site.Keep the tips coming. I enjoyed it!

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