Certified nutrition coach, Amy Rizzotto, will help eliminate the often overwhelming prospect of detoxing your diet and daily food habits with simple tips to cleanse the entire process of buying, storing, preparing, and consuming - aka your own personal "Food Chain." This 30-minute workshop is intended to make you feel more in control of your food and beverage intake without making it feel like a full-time job! In this workshop you'll learn: • Rules to do a quick clean sweep of your pantry and/or kitchen cabinets; • Quick tips for getting in and out of the grocery store unscathed; • What you should and should not have in your snack drawer; • Guidelines for a cleaner diet and lifestyle; and • A list of detoxifying foods and beverages.

1. Detox your Food Chain!
Presented by Amy Rizzotto
Certified Sports Nutrition Coach &
Owner and Founder, MOARfit
Customized functional fitness, yoga and nutrition
programs to optimize mind and body for peak physical
performance and balanced wellness.

2. Today You Will Learn…
1. Rules to do a quick clean sweep of your pantry
and/or kitchen cabinets;
2. What you should and should not have in your
snack drawer;
3. Quick tips for getting in and out of the grocery
store unscathed;
4. Guidelines for a cleaner diet and lifestyle; and
5. A list of detoxifying foods and beverages.

3. How to Cleanse your Kitchen Cabinets
and Pantry: What to Pitch
• Anything with sugar (by any name) listed
as one of the first three ingredients
• Anything with more than two
ingredients who can’t pronounce/don’t
know what they are
• Spices you’ve had more than a year
• Peanut and canola oils
• Ketchup, barbeque sauce, teriyaki sauce,
etc (see first bullet point)
• White sugar, white flour, white pasta and
all refined or highly processed grains
• Cheese and nut butters you don’t have
to refrigerate
• Salted and sweetened nuts
• Most trail mixes and meal replacement
bars/shakes
• Get rid of junk food, candies and heavily
salted items – you may think you can
resist it, until you can’t!

4. How to Cleanse your Kitchen Cabinets
and Pantry: What to Keep
• Dried beans and legumes
• Unrefined, whole grains
• Roasted, unsalted and/or raw nuts and
seeds
• Dried fruits (no sugar added)
• Gluten free flours
• Oats: rolled, steel cuts, etc
• Limited amounts of whole wheat or quinoa
pasta – better yet get the fresh, handmade
stuff for your fridge
• Canned beans and tomatoes (look for BPA
free)
• Jars of red peppers, olives, cornichons,
capers, or sun dried tomatoes in water or
olive oil
• Sardines, salmon and tuna in water or olive
oil
• Spices
• Olive oil, coconut oil, and avocado oil
• Raw honey, maple syrup

5. Snack Attack: What you should and
should not have in your snack drawer.
• Drawer Foods:
– Whole-wheat crispbreads (3 or more grams of fiber per serving);
eg. Wasa, Ry Krisp, Ryvita, Kavli
– 3-ounce pouches of water-packed tuna or salmon
– Cans of sardines, packed in water or olive oil
– Natural peanut, almond or sunflower seed butter
– “Single-serving” fresh fruits: apples, pears, kiwis, etc
– Avocados
– Pre-portioned 1-ounce bags of raw peanuts, almonds or pistachios
– Pre-portioned dark chocolate – 70% cacao or more
• Fridge Foods:
– Single serving (~6oz) plain yogurt – with fat!
– Pre-cut veggie sticks
– Bag of baby carrots
– Endive heads
• Flavor Boosters:
• Cinnamon
• Hot sauce
• Salt & Pepper
• Tools:
• Knife
• Utensils
• Napkins/Wet
Wipes

6. 10 Tips for a Healthy Grocery Cart
1. Make a List
2. Don’t Go Hungry
3. Pick Produce First
4. Stock Up On Canned Food
5. Go Plain
6. Know When to Go Organic
7. Read the Label
8. Try Something New
9. Don’t Buy at Eye Level
10. Do a Final Check

7. 1. Eat mostly plants, especially leaves.
2. Eat animals that have themselves eaten well.
3. Eat your colors.
4. Eat all the junk food you want if you cook it yourself.
5. The whiter the bread, the sooner you’ll be dead.
6. Shop the peripheries of the supermarket and stay out of the
middle.
7. Don’t overlook the oily little fishes.
8. Eat more like the French. Or the Italians. Or the Greeks. Or the
Japanese.
9. Limit your snacks to unprocessed plant foods.
10. Avoid food that have some form of sugar (or sweetener) as one of
the first three ingredients.

8. Sugar by another name…
Here is a list of what
sugar can be called:
• Sugar (Brown, White,
etc.)
• Syrup (High Fructose,
etc.)
• Dextrose
• Disaccharide
• Fructose
• Glucose
• Galactose
• Lactose
• Maltodextrin
• Maltose
• Monosaccharide
• Polysaccharide
• Ribose
• Saccharose
• Sucrose
• Agave Nectar
• Coconut Nectar
• Coconut Sugar
• Date Sugar
• (Evaporated) Cane
Juice
• Honey
• Maple Syrup
• Molasses
• Rice Malt (extract)
• (Sweet) Sorghum
• Treacle
Here is a list of what
sweeteners can be called:
• Aspartame
• Acesulfame-K/Potassium
• Equal
• Nutra-Sweet
• Saccharin
• Splenda
• Sucralose

9. Detoxifying Foods
• Artichokes
• Asparagus
• Avocado
• Beets
• Broccoli
• Cabbage
• Dandelions
• Seaweed
• Turmeric
• Water
• Watercress
• Wheatgrass
• Garlic
• Ginger
• Grapefruit
• Green Tea
• Kale
• Lemongrass
• Lemons

10. Thank you!
Amy is a food and fitness
loving yoga instructor,
certified nutrition coach,
wellness blogger and studio
owner. She began her
exploration of yoga 12
years ago while looking for
a way to stay healthy and
deal with the pressures of
school and work.
To learn more about her
food philosophy and
nutrition coaching services,
visit: www.moar-fit.com or
email Amy@moar-fit.com.