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I get asked this question so often that I decided to grab my IPhone and do a short "video answer"

Today was one of those gloomy, overcast days that made it a perfect day to sit and do a little "pre-grocery shopping" prep work. Before I head out to visit my local markets, farmers and other food providers I always complete a meal plan for the week... this doesn't have to be fancy or complicated. I use a simple Dollar Store pad of paper, draw a simple calendar and begin filling it in for the week with simple, local, fresh, in-season and delicious food choices. From my meal plan, I generate my shopping list... and this is a BIG ONE... I stick to my list, this helps to ensure that I'm A) sticking to my budget and B) that I'm not purchasing unhealthy, convenience choices. This doesn't mean that I'm not flexible though, today for example, there was a great sale on canned chick peas and 6 Bean Medley and although I don't always buy these canned I wasn't passing up on such a great deal... the ingredient list was simple with no added ingredients I didn't want so I stocked up and I will most likely modify my menu plan a little to incorporate them into my meal prepping this week.

My first stop today was my own backyard garden where I picked some great tomatoes and cucumbers! My next stop was my local farmers market for some yams, acorn squash, zucchini, fresh garlic and apples then it was off to my local grocery store ( where my only stops are in the organic produce isle and the whole foods/health foods isle) where I purchased the remaining items on my list:

  • Broccoli

  • Avocado

  • Rice Pasta

  • Brown Rice

  • A few Cliff Bars (I don't eat these all the time but they are nice to throw in my purse for those days that I'm out and about doing Assessments/Consultations and I'm in need of a good protein rich, nutrient rich snack to keep me going)

  • Local Organic Cheese

  • Almonds (that will be soaked and roasted with some of my favourite spices for a great snack option)

  • Pumpkin Seeds (for a great snack option or to sprinkle on my salad)

  • My favourite all natural Graham Crackers

I had plenty of meat still in the freezer (ground chicken, ground turkey and great beef) so I didn't have to purchase any today... when it is time to stock up I will purchase from a local farmer who raises pasture raised, grass fed beef and free range chickens without the use of antibiotics or hormones. I had also made some great homemade pasta sauce and vegetarian chilli with all of the fresh tomatoes from my garden so I'm not in need of purchasing any for months to come. I also just harvested the first of our potatoes so I am well stocked for most of the Winter.

And voila shopping complete and my pantry and fridge is stocked with fresh, local, in-season and nutrient dense food choices which is one of the key tips I can offer you.... If you want to eat healthy, stock your home with healthy food choices!

Here are my other tips and strategies to help you maintain your healthy eating habits over time:

  • Plan your meals out for the week

  • Make a shopping list and stick to it

  • Purchase fresh, local and in-season food items

  • Grow your own food

  • When shopping in the grocery store stick to the perimeter of the store where you will find healthier choices (produce, meats, fresh backed items, dairy etc)

  • Purchase organic when possible (EWG's SHOPPERS GUIDE TO PESTICIDES IN PRODUCE is a helpful tool)

Check out the video answer to My Second Most Asked Question: What Supplements Do I Take And What Home And Personal Care Products Do I use here

FIND GREAT E-GUIDES HERE... A new Meal Planning and Prep Made Easy Guide will be available by the end of September so be sure to check back often! If you would like some great 1:1 help and support implementing healthier food choices book a consultation with me here

Sending A Wish Your Way For A Well BALANCED Day



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August 20, 2015

I am pleased to announce our commitment to Canadian Feed the Children, an organization dedicated to providing support to children and families in Canada as well as internationally in Bolivia, Ethiopia, Ghana and Uganda.

We have committed to donating a portion of our monthly sales to Canadian Feed the Children to help provide children and families in need with such things as increased access to nutritious food and quality education, and community support. Together we are creating a healthier and brighter future for children around the world.

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