About Me

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Technically speaking, I'm a dietitian, but I see myself as a listener, a motivator, coach and teacher of nutrition. I prefer to end a busy day with a glass of red wine while chopping vegetables. Lover of almost anything pickled and fresh baked scones just not at the same time. I'm happiest when I'm cooking for people I love. Why am I so into food? Because I KNOW how much eating well can change your life. What you eat every day is going to impact your body and your mind. It's a confusing world out there - full of diet and food advice that always leaves you feeling like it's that one next diet that's going to be the weight loss answer. Stop waiting for that magic diet, and begin to take one step at a time in the right direction. I'm here to help you on your life-long journey, there's no better time to start!

Healthy Shopping List

Fruits: Choose 4 or more

o Apples

o Avocado

o Bananas

o Berries - strawberries, blueberries, blackberries, cranberries

o Dates – (Nature’s Candy!) The perfect treat when you want something sweet

o Grapes

o Kiwi – if organic eat the skin

o Mango

o Melon- watermelon, cantaloupe

o Oranges and tangerines

Vegetables: Choose 4 or more

o Asparagus

o Artichokes – canned hearts or fresh

o Beets – fresh or canned

o Bell peppers – red or orange

o Bok choy

o Broccoli

o Brussels sprouts

o Cabbage – red, green or napa – add crunch and color to boring green salads

o Carrots

o Celery

o Chard or kale

o Cucumber

o Green beans

o Lettuce or salad greens

o Mushrooms – a variety of Asian mushrooms

o Radish

o Spinach – frozen or fresh baby

o Squash – zucchini, yellow, acorn, butternut

o Sugar snap peas

o Tomatoes

Dry Goods: Buy these in bulk to save money and decrease packaging

o Whole wheat flour

o Whole wheat pasta

o Brown rice & wild rice

o Flax seeds (grind them before eating)

o Nuts: organic walnuts, almonds, trail mix, unsalted pistachios

o Dried fruit: raisins, dried unsweetened mango, dates, figs, cranberries, blueberries

o Oats – rolled oats (quick-cooking) or steel cut oats

o Cereal: flax flakes, bran flakes

Dairy: I am a big advocate for consuming organic dairy – avoid hormones and antibiotics plus it tastes better! “Happy Cheese comes from Happy Cows”, right?!

o Eggs: organic, omega-3 enriched eggs where available

o Nonfat or 1% milk and cottage cheese

o Plain nonfat yogurt or greek yogurt

o Blue cheese or feta crumbles

o Mozzarella string cheese

o Lite Swiss- sliced

o Butter

Grains and Starches: Keep bread in the freezer or fridge to extend the life of the product. Also you may be less likely to over-consume frozen bread.

o Hot and cold cereal – 3 grams of fiber or more and <5 g sugar per serving

o Sprouted bread – Ezekiel is a great brand

o Other whole grain bread – 3 g fiber or more per slice

o English muffins or pita pockets as sandwich alternatives

o Sweet potatoes

o Quinoa

o Brown rice – pre-cooked available at Trader Joe’s

o Lentils and Beans

o Small red potatoes

o Corn on the cob – organic is best

o Whole grain crackers – Some specifics: Wasa, TJ’s Woven Wheats, Akmak

o Trader Joe’s 5 Seed Almond Bars with Flax

o Zen Bakery Muffins – blueberry bran or carrot cake

Meat and Seafood: If what you’re eating is important to you then so should be what your food ate! Try to buy organic, free-range, and grass-fed animal meat. It is healthier, tastes better and better for the environment.

o Salmon – canned, fresh or frozen: Wild Alaskan Salmon is best

o Other white fish – halibut, etc.

o Tuna – canned albacore in water

o Sardines – very rich in Omega-3’s

o Canned all white meat chicken

o Skinless chicken and turkey breast

o Beef: 94% lean or leaner

o Bison or buffalo

o Ground chicken or turkey breast

o Pork Tenderloin

o Shrimp, scallops, other seafood

o Pre-cooked chicken breast – for when you don’t have time to cook

o All natural sliced deli meat – turkey and roast beef for sandwiches

Vegetarian Proteins:

o Soybeans, tofu, soymilk – buy organic. Most soy in the US is genetically modified

o Beans: black, garbanzo, kidney, black-eye peas, navy, pinto, refried (nonfat)

o Nuts and all natural nut butter: ground flaxseed, almonds, walnuts, pistachios, pine nuts, pumpkin seeds, peanut butter, cashew butter

Other good stuff to keep on hand:

o Extra Virgin Olive Oil and EVOO spray

o Cold pressed organic canola oil – and spray

o Vinegar: balsamic, cider, red wine, white balsamic, rice vinegar

o Salsa

o Italian Seasoning (salt-free)

o Garlic and garlic powder

o Cinnamon and nutmeg

o Whole grain pancake mix

o All natural honey – look for a local producer at your farmer’s market

o Herbs (fresh and dried): basil, cilantro, chives, parsley, rosemary, thyme

o Coconut oil (for cooking at high temps)

o Chicken, Beef or Vegetable broth/stock

o Canned pumpkin

o Tomato paste and tomato sauce

o Pesto concentrate

o Olives

o Marinated yummy things which add flavor: roasted peppers, artichoke hearts, olive tapenade, pickles, asparagus and green beans, pepperoncinis, jalapenos