[سعيد مسلم]

HERE IS A BASIC GROCERY LIST: LEARN TO GET CREATIVE WITH THE ITEMS ON THIS LIST. THERE IS ALLOT YOU CAN DO! VEGETABLES: Romaine lettuce, Carrots, Celery, Sweet Potatoes (or yams), Squash, Zucchini, Broccoli, Cauliflower, Onions, Parsley Frozen vegetables are good and can be quite convenient. FRUITS: Anything but citrus, peaches or berries. Good things include Pineapple, Bananas, Pears, Grapes, Apples, Dates, Nectarines, Mango. Lemons. Breads / Cereals / Grains: Oatmeal and Flax-Seed. You can try some other breads or cereals but I highly suggest not. Especially white breads. Meats: Fish, chicken, turkey, duck, eggs, (Canned salmon, sardines & tuna are good to keep stocked) I recommend frozen chicken breasts. No processed meats. No shell fish or crab. Basically…if it swims or flies you can consider it otherwise, look away! Milk or Diary: Please try to cut milk & cheese from your diet. If you must then only get non-fat milk and white cheeses only. Try replacing milk with oat-milk. It's really quite good. Oils: Olive oil is your friend. Get some. Have some. Use it for your cooking & salads Flax-seed oil (can also get raw flax-seeds or ground flax-seed flour) Spices and Seasonings: Sea salt (go easy on the salt), ground black pepper, garlic or garlic seasonings, Rosemary…just nothing hot and spicy. don't forget the Cinnamon for the shake. Must have ground cinnamon. Vitamins / Supplements: Calcium with vitamin D & Flaxseed Oil capsules. See packaging for dosage. You may also wish to take a good multi-vitamin. Again, please consult a doctor first. Sweeteners: Just raw honey or pure maple syrup but don't over do it! Forget the sugary stuff and artificial sweeteners. Drinks: unsweetened Apple juice, Oat-milk, grape juice, pineapple juice, water, sparkling water, coffee, tea. Just walk on past the alcohol and soda isles. They don't even exist anymore ok. OTHER ITEMS TO KEEP ON HAND: Large freezer zip-lock bags, large mouth canning jars, plastic wrap, small lunch cooler. Body lotion ( I recommend Aveeno® ) Keeping moisturized is very important.