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Pantry Purge

Today we abandon Kaizen in place of a Massive Action Plan, or MAP for short. Let’s face it, if the food that you shouldn’t eat isn’t in the house, chances are, you won’t eat them! It’s time for a pantry purge.

First things First! Time to eliminate SAD foods that may be lurking in your kitchen. Grab two brown paper shopping bags (more if you’ve really been bad). On one write “Food Pantry” and on the other write “Garbage.” Refer to your “Taking Out the Carbage” sheet in your folder and turn your kitchen into a purge party.

Here’s the basic breakdown…


  • Designer coffees (mochas, blended iced-coffee drinks)
  • Energy drinks (RED BULL, Rock Star, Monster)
  • Bottled, fresh-squeezed, and refrigerated juices (acai, apple, grape, orange, pomegranate, Naked juice and odwalla concoctions, Nantucket Nectar, ?Ocean Spray,V8)
  • Almond, rice, soy, and other flavored so-called “milks”
  • Powdered drink mixes (chai-flavored, coffee-flavored, or hot chocolate)
  • Powdered juice mixes (lemonade, punch, iced tea, sports performance drinks)
  • Soft drinks and diet soft drinks
  • Sports performance drinks (Gatorade, Powerade, Vitamin Water)
  • Sweetened cocktails (daiquiri, eggnog, margarita)
  • Sweetened teas (Snapple, Arizona)

Baking ingredients: Corn meal, starch, and syrup; other starches and syrups; flours; powders (gluten, maltodextrin, milk);sweeteners (dextrose, fructose, lactose, maltitol, xylitol); yeast.

Condiments/cooking items: Honey mustard, jams and jellies; ketchup; conventional mayonnaise and lite mayonnaise spreads; low fat salad dressings; and anything containing high-fructose corn syrup; other products made with sugar sweeteners and/or PUFA oils (canola and soybean being two of the more common).

Dairy products: Processed (American) cheese and cheese spreads (Velveeta); ice cream; nonfat and low-fat milk; frozen yogurt; sweetened low-fat or non-fat yogurt.

Consume dairy as a seasoning, rather than a food group. Dairy is number 4 on the list of inflammatory foods when consumed in combination with grains. Its inflammatory effect is reduced when grains are removed. Dairy products acceptable for consumption include those that are raw/unpasteurized, fermented (cheese, yogurt, kefir), organic/GMO/hormone-free, and of the highest possible fat content (whole milk, cream cheese, cottage cheese).

Fats and oils: All products containing trans or partially hydrogenated oil; buttery spreads and sprays (Smart Balance, Promise); canola, cottonseed, corn, soybean, safflower, sun-flower, and all other high polyunsaturated oils; margarine; and vegetable shortening.

Fast food: Burgers, chicken sandwiches, fish fillets, French fries, hot dogs, onion rings, chimichangas, chalupas, chorizos, churros, and all other permutations of industrialized food we are surrounded by daily. If it has a plastic or cardboard wrapper (it’s a crapper!) and a Nutrition Facts panel, it’s probably not appropriate for next 21 days or in the future.

Fish: Most farmed fish; fish caught by environmentally objectionable methods, or from polluted waters; large fish at the top of the food chain (shark, swordfish, ect..).

Grains: Cereal, corn, pasta, rice, and wheat; bread and flour products (baguettes, crackers, croissants, Danishes, donuts, graham crackers, muffins, pizza, pretzels,
rolls, saltine crackers, swirls, tortillas, Triscuits, Wheat thins); breakfast foods (cream of wheat, dried cereal, French toast, granola, grits, oatmeal, pancakes, waffles); chips (corn, potato, tortilla); cooking grains (amaranth, barley bulgur, couscous, millet, rye); and puffed snacks (Cheetos, goldfish, Pirate’s Booty, popcorn, rice cakes).

Legumes: Alfalfa, beans, peanuts, peanut butter, peas, lentils, soybeans, and tofu. While these foods are less objectionable than grains, they still contain appreciable levels of anti-nutrients and stimulate and excessive insulin response.

Meat: Pre-packaged meat products processed with chemicals and sweeteners
(breakfast sausage patties, dinner roasted, frozen meals, sliced lunch meats); smoked, cured, nitrate, or nitrite-treated meals (bologna, ham, hot dogs, jerky, pepperoni, salami).

Processed foods: Energy bars; fruit bars and rolls; granola bars; protein bars; frozen breakfast, dinner, and dessert products; and packaged, grain/sugar- laden snack products. If it’s in a box, packaged, or wrapped, think twice!

Sweets: Brownies; candy; candy bars; cake; chocolate syrup; cookies; donuts; ice cream; milk chocolate; milk chocolate chips; pie; sugar/sweeteners (agave, artificial sweeteners, brown sugar, cane sugar, evaporated cane juice, HFCS, honey, molasses, powdered sugar, raw sugar, table sugar); sugar/chocolate covered nuts and trail mixes; popsicles and other frozen desserts; syrups; and other packaged/processed sweets and treats. A purge is a purge and even those precious old favorites must go if your clients want to transform from sugar burners into fat-burning beasts.

Diet – Restock Preparation: Before the purge, grab essentials at your local
supermarket so you don’t starve before tomorrow: eggs, veggies, fruit, nuts and meat. In a pinch, use Green Life Market in Andover. Otherwise, in the ideal situation, your meats, eggs and possibly dairy can be purchased through a local farm located at, your non-perishables are best purchased either through or Costco. Leaving produce and dairy to your local grocery food store or farmer’s market.

Take Away:

This is the most significant step in your program and will periodically need to be done repeatedly throughout the process as unwanted food begins to creep back into your cupboards.

If you have any feelings or thoughts, feel free to reach out to me at any time.

Pantry Purge | Sparta Chiropractic and Wellness Center