Cart

Your cart is empty

Continue shopping now

Grocery Shopping 101

By: Melissa Cugliari

 

It is more important now than ever to care for ourselves and the planet. One foundational way to do this is through impeccable nutrition. Here are a few tips to consider the next time you’re selecting groceries for you and your family:


Do most of your shopping around the perimeter of the grocery store: this is where most of the whole foods are located. A diet rich in whole, fresh foods is integral for health. They also tend to have less of an environmental footprint, particularly when you choose locally grown items. Select items with an expiry date and read all labels; look for items grown in Canada. A good rule of thumb is that the best foods are those that do not require an ingredient list.


Eat the rainbow: consume a variety of fresh fruits and vegetables, aiming for 8-12 servings per day (1 serving = 1/2 cup). Pigments that give fresh produce colour are indicative of different nutrient profiles. For example, spinach, kale and other dark leafy greens are high in B vitamins, purple-blue items like blueberries or purple cabbage are rich in anthocyanins which are potent antioxidants, and orange vegetables provide the body with precursors to vitamin A. All of these nutrients are integral to health.


Consciously select your proteins: proteins include land and marine animal meats, eggs, dairy products, legumes, nuts and seeds. To optimize your health and preserve that of the planet, select organic proteins. Avoid processed proteins and instead select whole foods - an organic grass-fed steak from a local farm, wild sustainably caught canned salmon, or organic eggs from well cared for hens. Rotate your proteins daily, ensuring you regularly have meals that are plant-based and contain a protein like lentils, chickpeas, organic tempeh, or nut butter.


Healthy fats are your friend: eliminate poor quality fats like vegetable and canola oils, and opt for a source of healthy fat in each meal. Examples of one serving of good quality fats include: 2 tbsp of extra virgin olive or coconut oils, a small handful of raw nuts, 1/4 avocado, a generous sprinkling of raw seeds or 2 tbsp of nut butter.


Don’t avoid carbs: just choose the right ones. Opt for grains that are close to what they look like when grown in nature. Avoid grains that have been ground into flour and combined with other ingredients. Whole brown or wild rice, steel cut oats, quinoa, millet and buckwheat groats are all excellent options that support healthy fibre intake and gut health.


Diet is one aspect of our daily lives where we can exercise choice; by choosing wisely, we will not only optimize our health as individuals, but also that of Mother Earth.

Previous
Next

The Wellness Club

How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: en.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: en.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more
The Ancient Ritual of Oil Pulling

The Ancient Ritual of Oil Pulling

Translation missing: en.blogs.article.by Taylor Davis

By: @emily_campbell Oil pulling has been an ancient ritual in India and is a sacred practice that has roots in ancient Hindu texts and scriptures. Known in Sanskrit as Kavala Graha or Gandusha, the regime of swishing around 1 tbsp of oil for 15-20 minutes and then spitting it out is primarily used for its oral health benefits. This simple regime has been...

Read more
The Mental Health Benefits From Travel

The Mental Health Benefits From Travel

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy We can all probably recall that moment when you’re finally feeling relaxed on vacation and you hear yourself expressing, “I need to do this more often!”. Despite the research that supports the mental health benefits of taking regular vacations and traveling, it’s been found that a significant number of American workers don’t take all of their allocated...

Read more
High Intensity Exercise: Good or Bad?

High Intensity Exercise: Good or Bad?

Translation missing: en.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil HIIT or high intensity interval training has become a pretty normal part of modern training, its something you have probably already done without even realising it. It was popularised over a decade ago with Crossfit and now modernised in many forms of classes we see at gyms as well as being seen all over the web with HIIT routines and...

Read more
5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: en.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: en.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more