• Dr. Brandon

Grocery Shopping for the SP 21-Day Purification Process

Whenever we do a cleanse, we get the same questions from patients in the office: “So, what do you eat?” Well, today we decided we would show you! Here is the grocery haul for the Krueger household – this should last us about a week and a half. Almost everything in this picture was purchased at our local Kroger in Sandusky! Want to know how we comb through the grocery shelves to find healthy, organic ingredients and snacks? Keep reading below!

Now, we know there is A LOT pictured here. A few of our staples that we buy time and time again while grocery shopping are:

In today’s day and age, companies are greenwashing their consumers by flashing “all natural” or adding leafy green details to their packaging. The best thing you can do to be a smart consumer is to start reading labels while you’re standing in the grocery store – know what you’re putting into your body! When in doubt, we use the Think Dirty app. This app will allow you to scan a label right in the store, will spit out a 1-10 toxicity rating, and explain which ingredients may be harmful and why.


It can be super overwhelming to know where to start looking for healthier alternatives, but we’re here to share some of our tips and what we look for when we’re reading labels in the grocery store. We do our best to avoid foods with any of the following ingredients:

  • Natural Flavors – Don’t be fooled by this one, just because it says “natural” doesn’t mean that the flavors are organic and healthy. Companies can list hundreds or even thousands of hidden synthetically-based, harmful ingredients under this umbrella.

  • High Fructose Corn Syrup – This is a GMO-modified corn source. We want to stay away from GMOs as much as possible, but high fructose corn syrup causes you to feel more lethargic and your body will have a hard time breaking this down.

  • Aspartame – This is a synthetically-based, addictive sugar. It is known to cause headaches and some studies even suggest that it could be linked to cancer.

  • Artificial Food Coloring or Dye – These have been found to increase symptoms in children who have attention deficit hyperactivity disorder, or ADHD.

  • Bisphenol, such as BPA – They can act like the hormone estrogen and interfere with puberty and fertility. Bisphenol can also increase body fat, and cause problems with the immune system and nervous system.

  • Phthalates – These can also act like hormones, interfering with male genital development, and can increase the risk of obesity and cardiovascular disease.

  • Perchlorate – This chemical also interferes with thyroid function, and can disrupt early brain development. It’s found in some dry food packaging — it’s used to decrease static electricity — and sometimes in drinking water.

  • Nitrates and nitrites – These can interfere with the thyroid, as well as with the blood’s ability to deliver oxygen to the body. They can also increase the risk of certain cancers.

Feeling overwhelmed after reading this list? Don't worry, we've been there, too! It took our family several years before we started feeling comfortable across all labels in the grocery store, and if we're being honest it still overwhelms us sometimes. It's much easier to ease yourself into it and start small. Pick one or two food groups to start swapping for healthier ingredients until you're feeling comfortable enough adding in something new. Remember – it's impossible to "boil the ocean," and any step forward is a step forward towards a healthier you! And if you take nothing else away from this post, remember: "Observe due measure; moderation is best in all things."

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