Your New Grocery List for 2014 !

I am not a huge fan of New Years as I usually feel the characteristics attributed to New Years in the Fall. But that's just me. However, I do have a fire under my ass about food which we could call a quasi resolution. Don't get me wrong. I eat great but I want to eat better. I find that with my schedule, there are definitely times I struggle and let my guard down. This January I feel a little more curious about what those around me hope to achieve and how I can help make that happen. I am fortunate enough to have made my passion my job. I am in unique situation that allows me to be surrounded by inspiring people who are constantly teaching me more than I could ever have dreamed of.  I have unlimited access to so many resources that do nothing but support me to lead an active and healthy lifestyle. I want to share everything I know with you. Today I am sharing my Kitchen list. I suggest printing it and putting it on your fridge so that you can simply reference to it without losing yourself in the grocery struggle. If this is all new to you, it may seem like a big project and a little expensive. I promise you, it's worth it. 

 It is so important to remember that all of this work we do physically, training, yoga, running etc is completely jeopardized by what we eat.  Keep in mind, I am currently under the belief that gluten and dairy are the enemy but that is for my body and you need to decide that for yourself.

if you keep good food in your fridge....jpg


These shouldn't be bought all at once or they will spoil. If you don't have time to juice eliminate those from the list for now. If you are worried the produce will spoil, make larger portions when you cook and eat the left overs the next day or freeze them if appropriate. If you are not a fan of leftovers then I urge you to get over it. It's economical, healthy and smart.

  • Onion
  • Spinach
  • Kale
  • Peppers
  • Mushrooms
  • Celery (Juicing)
  • Beets
  • Ginger
  • Lemon (Juicing/Water)
  • Carrots (Juicing)


  • Cucumber (Juicing / water)
  • Sweet Potato 
  • Apples
  • Bananas
  • Strawberries
  • Blueberries (frozen)
  • Pears
  • Avocado
  • Collard Greens (used as wraps)




This takes an initial investment but it is totally worth it ! Pick up a case of mason jars at Canadian Tire. Fill them, label them and put them out where you can see them or in an accessible cupboard. Put the excess to the side and refill when required.

  • Nuts ! (Almonds, Walnuts, Pecans, Cashews)
  • Pumpkin Seeds
  • Goji Berries
  • Raw Cacao Nibs
  • Hemp Hearts
  • Chia Seeds
  • Flax Powder
  • Maca Powder
  • Almond Butter
  • Raw Honey
  • Bee Pollen
  • Coconut Oil
  • Medjool Dates
  • Maple Syrup

  • Quinoa
  • Brown Rice
  • Oats (possibly Gluten Free)
  • Balsamic Vinaigrette
  • Apple Cider Vinaigrette
  • EVOO
  • Gluten Free Pasta / Soba Noodles / Organic Bean Noodles (found at Essence of Life)
  • Canned Salmon
  • Beans
  • Chickpeas (if you make your own Hummus)
  • Spices: Cinnamon, Ginger, Cayenne, Turmeric, Curry, Rosemary, Himalayan Sea Salt, Chili Flakes..
  • Coffee & Tea ( I love David's Tea)


I was a Vegetarian for 9 years and am now a Carnivore. This has been a positive change in my life but I support both choices. This list, however, is partial to meat eaters.

  • Chicken Breast. Lots of Chicken Breast.
  • Rotisserie Chicken from Sanagans Meat Locker in Kensington
  • Ground Turkey (Pasta Sauce, Burgers, Chili..)
  • Beef (Stew, Stir Fry, Soup, etc)
  • Organic Eggs
  • Fish (Frozen or Fresh)
  • Turkey Slices for Sandwiches
  • Canned Salmon 


  • Coconut Water
  • Almond Milk  (made or bought)
  • Coconut Milk (drinking, cooking, etc)
  • Daiya (great cheese substitute)
  • Feta
  • Goats Cheese
  • Ricotta
  • Cottage Cheese
  • Butter
  • Salad Dressing (Premade or Favourite Purchased)
  • Curry paste, hot sauce etc for Flavour & Cooking
  • Roasted Red Peppers
  • Olives
  • Dijon, Grainy Mustard (Great for Salad dressings, Egg salad and lots more)



  • Ginger ( Frozen skin grates so finely you can't taste it.)
  • Meat (until your ready to eat it)
  • Fish (until your ready to eat it)
  • Corn Tortillas


  • Bread, Baguette, etc (eat Infrequently)
  • Wraps (Sprouted, Gluten Free, etc) Pop in oven when ready to eat
  • Fruit for Smoothies
  • Soups & Stews made in bulk