yOUR NEW HEALTHY HABITS START HERE

The way you do your groceries shopping, the way you decide to stock your fridge, freezer and pantry will have a significant impact on your health and energy levels! So grab a pen and paper and get inspired for your next grocery shopping !

Somewhere on your health journey, you will want to experiment with a GLUTEN and DAIRY-FREE DIET . So I have kept these “culprits” out of my shopping list on purpose.

And don’t worry about some of the foods you’ve never tried. I got you covered with simple recipes that you will love!

MY ADVICE” SPEND 80% OF YOUR TIME IN THE FRESH FOODS SECTIONS!

 
 

VEGETABLES

UNLIMITED. Buy a wide array of colours, with a special focus on greens (especially the dark leafy ones!) . Moderate amount of starchy vegetables.

artichoke, arugula, asparagus, avocado, beet, , bok choy, broccoli, brussel sprouts, butternut, cabbage, carrot, cauliflower, celery, collard greens, dandelion greens, garlic, fennel, leek, lettuce, green bean, kale, mushroom, onion, parsnip, peas, peppers, radish, spinach, swiss chard, sweet potato, tomato, turnip, sunchoke, zucchini

+ sea vegetables (dried or fresh)

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FRUITS

“Almost” UNLIMITED - when weightloss is a goal, focus on low glycemic fruits. If you suffer from specific digestive issues, you will need to avoid some fruit types. (work with me!)

apples, acai, berries, banana, coconut, cranberry, fig, grapefruit, grape, goji, kiwi, lemon, lime, mango, melon, nectarine, orange, peach, pear, papaya, pineapple, plum, pomegranate, watermelon


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CLEAN PROTEIN

When it comes to animal protein, always choose QUALITY over quantity.

  • FISH (wild caught): salmon, sardines, mackerel, herring, anchovies

  • SEAFOOD(wild caught): shrimps, scallops, crab, squid, oysters, mussels.

  • EGGS (pasture raised)

  • CHICKEN (no antibiotics, no hormones) and liver

  • BEEF, in moderation (grass-fed)

VEGAN ALTERNATIVES (soybean)

  • Tofu (organic, extra firm)

  • Tempeh (organic)

THEN PICK YOUR NUTS, SEEDS, WHOLEGRAINS & CONDIMENTS

 
 
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NUTS & SEEDS

Contain healthy fats & protein. They also contain calories so be mindful how much you eat daily!

NUTS: almond, Brazil nuts, cashew, hazelnut, pecan, walnut..

SEEDS: chia, flax, hemp, pumpkin, sesame, sunflower

+ sprouted seeds

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WHOLEGRAIN, BEANS & LEGUMES

These complex carbohydrates are a great addition to a healthy diet, when prepared properly (pre-soaked).

WHOLEGRAIN: quinoa, rice (brown, wild/forbidden), amaranth, buckwheat, millet, oats…

BEANS & LEGUMES: edamame, lentils, split peas, chickpeas, mung beans, black beans

+ sprouted beans


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CONDIMENTS & SPICES

These spices, healthy oils and other condiments will make your meals taste incredible, while staying away from toxic supermarket processed condiments…

SPICES: onion, garlic ginger, turmeric, cumin, mustard seed, cayenne pepper, paprika, cinnamon, cardamom, nutmeg

FRESH HERBS: basil, dill, parsley, rosemary, mint, cilantro, sage, thyme

HEALTHY OILS: olive oil, toasted sesame, coconut oil, avocado oil

OTHER USEFUL CONDIMENTS: bone broth, coconut aminos, apple cider vinegar, tahini, raw honey, maple syrup.