Ever feel overwhelmed in the grocery store? Try to fill your cart with healthy options, but get sidetracked by the aisles of tempting but not-so-healthy foods? Here are two simple tips to begin with before the shopping even starts:
1. Never food shop on an empty stomach! Your hunger pains will lead you astray. Before you know it you’ll find your hand at the bottom of a Doritos bag before you even hit the check out.
2. Shop mostly on the perimeter of the grocery store, that’s where all the real food is. Avoid the middle aisles for the most part.
Okay now we are going to break it down for you in 7 sections:
Always opt for as much organic as you can, but at least buy the “Dirty Dozen” organic. Sauté, ferment, bake, blend or enjoy raw- just get these wonderful guys in your daily routine!
– Leafy Greens (arugula, collard greens, kale, mustard greens, spinach or parsley- pick up at least one every time you’re at the grocery store)
– Bell pepper
– Butternut Squash
– Spaghetti Squash (amazing pasta substitute)
– Avocados (yes they are a fruit)
– Berries (blackberries, blueberries, strawberries or raspberries)
– Pink grapefruit
Tip: Butternut Squash or sweet potatoes are great to have around for when you’re craving something starchy or sweet. Just pop one in the oven for 30-40 min at 400 degrees and then add a dollop of coconut oil and a sprinkle of cinnamon for a delicious and filling snack.
You don’t have to go out and buy all of these at once. Try buying 1-2 items every trip to slowly build a killer spice rack. Most of these will last forever and really up the ante, health and taste wise, on any food you’re preparing.
– Chili powder
– Pink Himalayan sea salt
Again you don’t have to to pick these all up at once. Add 1-2 to your cart to slowly build a badass kitchen.
– Brown rice vinegar
– Extra virgin olive oil
– Low-sodium tamari
– Maple syrup
– Nutritional yeast
– Raw apple cider vinegar
– Raw honey
– Unrefined coconut oil
– Vegetable broth
Tip: Nutritional yeast is a great source of vitamin B and gives foods a cheesy flavor without the dairy!
These make a great addition to smoothies, add a little crunch to salads and are a great source of protein to have around to grab a handful when you feel yourself starting to get hangry. Best to buy raw, unroasted and unsalted as much as possible- but feel free to bake at home and sprinkle with your own spices!
– Chia seeds
– Flax seeds
– Pumpkin seeds
– Sesame seeds
– Sunflower seeds
Tip: Sprinkle pumpkin seeds seasoned with turmeric on a salad instead of croutons. Add chia seeds to your lemon water to keep you full and give you glowing, supple skin.
These are options that will fill you up, not out. Remember: eating well is not about deprivation. These grains provide great fiber and are excellent replacements for traditional bread or pasta that are part of your current routine.
– Beans (cannelli, garbanzo, kidney)
– Brown rice
– Ezekiel bread
– Oat groats or steel-cut oats
Tip: Ezekiel bread toasted with a little olive oil, mashed avocados or cherry tomatoes and sprinkled with sea salt is so satisfying. It provides clean fuel and is literally our go to that never disappoints as either a meal, side or snack.
Healthy Snacks/Craving Fighters
These are a few of the extras you can keep around to curb cravings. They are also great for days when you’re traveling and you think your nutrition could use a little boost.
– Almond or sunflower seed butter
– Bee pollen
– Cacao powder
– Coconut flakes
– Dark chocolate bars (65% or higher cacao content)
– Gluten-free crackers
– Popcorn kernels (not the microwave kind!)
– Spirulina powder
– Tzatziki or fresh hummus (great for dipping any vegetable)
Tip: To curb those hankerings for chocolate and indulge happily add cacao to our chia seed pudding recipe or sprinkle on popcorn. Add bee pollen to frozen blueberries for an on-the-go snack that is energizing and tastes like gummy candy.
In addition to drinking plenty of plain water or water with lemon, these are your best clean beverage choices.
– Almond milk
– Coconut milk
– Coconut water
– Herbal teas (we love Yerba Mate and matcha)
– Naturally flavored seltzers
Tip: The first five also all make awesome smoothie bases. The last 2 are great carbonated options- especially helpful if you’re trying to wean yourself off soda.