Category Archives: trader joe’s

Vegan Staples

Let food me thy medicine and medicine be thy food.

Hippocrates

Happy Wednesday to all. I’m  in the process of really reinventing this blog, posting more as  I begin my round two of fitness and weight loss. A lot of people are asking me about what to buy at the grocery store, so I decided to post a very basic whole foods plant-based grocery list. This does not include my favorite vegan fun foods, those convenience foods you reach for when you want vegan cheese or vegan veggie burgers. Those are my occasional treats, not my everyday staples.

This is a healthy list, the foods I eat daily. It’s just a basic list, really you can have as much fresh fruits and vegetables as you like.  Recipes will follow. I recommend watching the film Forks over Knives and What the Health. Let’s get started. This list is also budget friendly. 

This is my personal list but I’m also attaching a video and post from Dr Greger. The vegan health doctors all agree to avoid nuts and avocado if you have heart disease. I eat  minimum oils, salt, and sugar. I try to do Dr Greger’s Daily Dozen. I have the app and my goal is to do the Dozen Dozen every day.

 

I hope this helps. I started my day today with oatmeal in organic soy milk with berries, chia seeds with coffee and soy creamer. I will make a large smoothie before work with Trader Joe’s pea protein powder, organic soy milk, spinach, kale, banana and flax seeds. For dinner I will have lentil and vegetable soup with toasted Ezekiel bread and romaine salad with vegetables. I follow a lady who has a website with great YouTube videos. I will post her link when I’m not rushed for time. I wish you joy on the road to health and happiness. Links and list below. 

Love and light

Rose

 

https://nutritionstudies.org/plant-based-grocery-shopping-guide/

 

Produce Staples: frozen berries, fresh berries, bananas, oranges, apples, large bag of spinach, large bag of kale, fresh or frozen broccoli,fresh or frozen cauliflower, bag mini peppers, green peppers, celery, carrots, yellow onions, red onions, garlic, fresh or frozen green beans, zucchini, eggplant, romaine lettuce, tomatoes, frozen peas, cubed butternut squash, potatoes, lemons.

Pantry Staples: Quick Oats, Ezekiel Bread, bag lentils, bag split peas, cans low sodium garbanzo beans, cans low sodium black beans, cans low sodium kidney beans, cans low sodium pinto beans, cans low sodium great northern beans, brown rice, wild rice, quinoa, flax seeds, chia seeds, hemp seeds, date sugar, tofu, unsweetened organic soy milk or almond milk, unsweetened silk soy creamer, unsalted peanut butter or almond butter, unsalted cans diced tomatoes, unsalted cans crushed tomatoes, hummus, low sodium vegetable stock.

Some Trader Joe’s staples: steamed lentils, unsweetened pea protein powder, sprouted whole grain bagels, low sodium vegetable stock, hummus, dates, soy creamer, frozen shredded potatoes, tofu, maple syrup, Black strap molasses, balsamic vinegar, basil, oregano, cumin, chili spice, turmeric, cinnamon, paprika.

 

 

 

 

INSPIRATION

Starting over is never easy, especially after you lost most of your weight and you believed weight gain could not happen to you. 

Gaining weight, it did happen to me. I lost 60 and kept it off until June and in six months I have gained 30 back. The hardest part is admitting it. Now that I have faced it I’m ready to work hard again.

How am I going to do it the second time around? The first thing I did was contact a local food bank. When I commit to doing good for someone who needs it everything falls into perspective for me. Collecting food for the food bank is my first ten pound charity.

Do I still have problems and challenges? Of course, my cat Rascal is still sick and we are doing everything we can to heal him. It’s a lot of work but that’s what you do when you love. Does this mean I can neglect my health? Not any longer, no more excuses.

I did some grocery shopping so I can be ready to face my diet days. My friend Bill gave me his recipe for a post workout protein shake. It’s coconut water, a dab of chocolate syrup for flavor and powdered pea protein from Trader Joe’s. I’m going to add banana and spinach to my daily smoothies. Besides my running, workout schedule, writing I also plan to read some inspirational literature. I have owned The Alchemist for some time but I have never read it, so it’s my first book to read for week one.

Posting from my phone is new territory for me, but I believe it will help me stay accountable. Today is day two and even though we are in the midst of the Holidays I believe I got this even if it’s my second time around. Willpower don’t fail me now.

Have you lost a lot of weight and gained some or all of it back? Was it due to a life crisis? I would love to hear from you and hear your story. 

In times of change and transition I take solace in the fact that weight gain is only permanent if I believe it is permanent. It is up to me.

Love and Light

Let’s Do This 

Namaste’ 

Rose

 

 

 

 

 

 

LOW SODIUM FOOD SWAPS

Do you worry about high blood pressure but you are unsure how to lower your sodium intake? Last week in the emergency room my blood pressure was alarmingly high. For me health comes first so I try to aim for a clean diet with minimal processed foods. I follow the 80/20 rule. I eat clean 80% of the time, and allow little portion controlled treats.

I make small swaps to insure I am not eating too much sodium. I always choose the swap instead of the higher sodium choice. I sometimes fall off the wagon and buy store bought bottled dressings when they are on sale, or I may use soy sauce occasionally; but I get right back to my low sodium way of life. The less processed you eat, the less likely you will eat too much sodium. I always notice a difference in the appearance of my skin when I consume too much sodium. Try these swaps and as always drink a lot of fresh water. I buy a lot of these items at Trader Joe’s. The prices are good and they tend to have all the no sodium products I prefer. This way of eating is good for my short term and long term health, but it just makes me feel good. I think you will feel the same and that is where the motivation to eat clean and healthy comes from.  

Here are some of my main low sodium food swaps

Swap salted peanut butter for unsalted peanut butter.

Swap Canned Beans, vegetables and tomatoes for dried, fresh, or no salt varieties.

Swap salad dressing and make your own with lemon, olive oil and vinegar.

Swap regular canned tuna for unsalted canned tuna.

Swap cottage cheese for Greek yogurt

Swap regular bread of sprouted Ezekiel bread

Swap instant oatmeal and cereals for old fashioned oats

Swap store bought marinades for citrus juices and vinegar

Swap cold cuts for fresh meats, fish and eggs.

Swap table salt for fresh herbs, spices and garlic

Swap high sodium vegetable broth for Trader Joe’s Vegetable broth

Swap feta cheese for goat cheese or Swiss cheese.

Swap potato chips for Trader Joe’s roasted plantain chips

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Love and Light

Namaste’

Rose