Trader Joe's shopping list!

 So many of my friends and followers ask me all the time what to buy, what I eat, where I get it from, what's the best option.....I have decided to write the list of MUST HAVES which I get from TRADER JOE'S.  There are many of these awesome stores around the country.  I love shopping there because they offer very few commercial brands, actually everything pretty much is their own brand, so they keep prices low without us customers having to pay the "brand fee" for the bigger names.   They do carry lots of exclusive treats that you will enjoy for sure but for the most part,  STICK TO THE BASICS!
 trader joes, clean eating, shopping list, essentials, food shopping, eat clean

Here it goes, and as I type, I'm walking through the Millburn, New Jersey location in my head, so
if this is the one you visit, I'm giving you the road map.  hehehe 
    trader joes, clean eating, food shopping, recipes. healthy
  • Coconut oil and coconut oil spray
  • Olive oil
  • Balsamic Vinegar
  • Sriracha
  • Rolled Oats
  • Flax seed and chia seeds
  • Coffee
  • Green Tea
  • Herbal Teas
  • Whole Grain Pasta
  • Marinara Sauce
  • Quinoa (I love the red, I buy both kids and mix them up)
  • Organic canned beans for emergencies
  • Lentils
  • Natural Unsalted Peanut Butter crunchy and creamy
  • Almond butter (a little more pricey than PB so your choice)
  • Agave
  • Himalayan Salt
  • Sea salt
  • Black Pepper
  • seasonings: cinnamon, garlic, lemon garlic, smoked paprika, cumin, turmeric, oregano, basil, chili peppers. (very affordable and good quality)
  • Multigrain Pancake Mix (hubby makes killer waffles without eggs, I'll share recipe later one day, I promise)
  • Organic Turkey Slices
  • Low fat cheeses
  • Organic Tofu
  • Tempeh
  • Hummus (or make your own at home)
  • Vegetables and Fruits  (all of them if you want, the more the better, and always try different ones) They offer Organic and regular so you decide
  • Almond milk (pink box because its unsweetened, unflavored and no carrageenan)
  • Greek Yogurt
  • Chicken and Turkey
  • Salsa
  • Rice Cakes
  • Walnuts and Almonds
  • Cliff Bars
  • Ezekiel Bread (Orange bag)
  • Whole grain Tortillas
  • Dark Chocolate  :)  yes dark chocolate

I think that's it, but if you have questions or suggestions, maybe I missed something, let me know, I'll add it here of course!

Most of it pictured here, they also carry little boys of all ages.  I was lucky to find this cute one on sale! :)

Check out their page for locations, new products, the monthly Flyer is a fun read, recipes and what not!  Maybe even to suggest new locations if there isn't one near you! ;)  Healthy eating is not only possible with Trader Joe products of course so use this list to go to any other grocery store and get your essentials.  Stay away from those corner items on sale but that will only clog your family's arteries.  Stock up on fruits and more fruits and vegetables and make them available for the little ones.  They don't need to eat cookies and ice cream every day.  Those are treats, not food groups!

Hope this helps you! Feel free to leave a note!   Happy healthy eating shopping!

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8 habits to better health

I just came across this article from Shape magazine and I'm sharing the link with you below, but here is the list in case you are in a rush. ;)

Take the time to click on the link and read the full explanation if you need to know why?? I would just follow this list. Lol.

1. Meditation 
2. Stretching
3. Bed before 10pm 
4. Food journaling 
5. Sleeping on the ground 
6. Lemon water
7. High intensity training
8. Outdoor walks 

 I do know I need to work on some meditation and time alone, which is hard for me with 3 kids, hubby, dog, work and my social butterfly personality. I don't like being alone and quiet. But, I know I need it so I'm going to try. 
Another one where I fail terribly is going to bed early. I probably don't sleep enough but I am going to work on it. Phones and tv off by 9:30pm from now on (I'm going to try I said). And will do so without a pillow. 

Oh and you'll be happy to know in sipping on Lemon water as I type this. 

I don't think these 8 habits would be hard to keep up with. Do you already have any of these habits as part of your lifestyle? Any one in particular you are willing to adopt from now on?? 

Garlic dressing - the healthy version

I am pretty sure that once you try this salad dressing you won't purchase any bottled salad dressing again. 
Try it! It's great as a vegetable dip as well. 

A new kid on the block

 It's time for a NEW FLAVOR! 
Strawberry will be available for purchase starting Monday, Jan 13th
Be the FIRST to get your hands on this flavor 
...just in time to be healthier and maybe even drop a few pounds or inches for Valentine's Day!!

I was one of the lucky ones to receive a sample packet of the new flavor and although my kids took most of it :( I was able to get a good taste of it. It is very creamy with a light sweetness to it and a subtle Strawberryvtaste, which is perfect for those days when you want to add other mix ins. It tastes really good as it comes but you can always add other fruits like blueberries, banana, peanut butter yummy!! 

Save this link to order on Monday!
Look for the different options in the SHOP:
- 30 serving bulk bag only strawberry
- 24 single serving packets only Strawberry
- 24 packets (8 each of Vanilla, Chocolate, Strawberry) 

Get your super healthy serving of dense nutrition with one Shakeology a day! 

Let me know what you think of the flavor! 


We are busy busy busy and all we want is fast, quick to prepare food.  Don't we wish we could have a personal chef?? Perhaps not a very bad idea but since that would be a little too expensive, and we still need to get our food shopping task accomplished, I putt together a list of essentials.  These is basically what I eat regularly, of course a few extras here and there like if I decide to make a lasagna or taco night here and there, but for the most part, these are my staples and what I keep at home most of the time.  

I buy my groceries at Trader Joe's and Costco with an occasional trip to Whole Foods to get a few extras that Trader Joe's doesn't carry. 

Print it and keep it handy!!! 

busy mom survival tips healthy eating, food shopping
We can Do This! We are experts at multi-tasking 

  • Eggs
  • Tofu
  • Fish (tilapia, Salmon, Shrimp)
  • Chicken/Turkey Breast
  • Lean cuts of meat (flank steak, sirloin)
  • Ground Chicken/Turkey
  • Cottage cheese low fat
  • Low fat cheeses (Feta, Mozzarella, etc)
  • Plain Greek Yogurt
  • Oatmeal (rolled oats, not instant)
  • High fiber cereal
  • Quinoa
  • Brown rice
  • Ezekiel Bread (most Health food stores and supermarkets have it)
  • Whole wheat pasta, bread, tortillas, pita bread
  • Sweet potatoes
  • Fruits (stock up on bananas, all berries, green apples, oranges, grapefruit)
  • Vegetables (stock up mainly on greens: spinach, kale, romaine, broccoli, cucumbers, asparagus)
  • Beans: chick peas, black beans, soy beans, lentils, Veggie Burgers (also protein sources for Vegan/Vegetarian)
    super foods, healthy food
  • Avocado
  • Almonds, walnuts, pistachios, etc.
  • Olive oil and olive oil spray
  • Coconut oil and coconut oil spray
  • Peanut/almond butter
  • Flax seeds/Chia seeds
  • Garlic
  • Ginger
  • Salt
  • Pepper
  • Salsa
  • Apple cider vinegar
  • Balsamic vinegar
  • White vinegar
  • Mustard
  • Cayenne pepper
  • Limes/lemon
  • Stevia or agave as sweeteners
  • Sriracha Hot Sauce
  • Vegetable broth
  • Stevia or Agave to sweeten
  • Water (lots of water)
  • Seltzer water
  • Green tea
  • Herbal tea (great for cold weather and cravings)
  • Coffee (only with almond milk and no sugar)trader joes, trader joes healthy eats food shopping list

(click on the link above)

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