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For an overview of how to stock your kitchen, see The Grocery Bag for Everyone – get the good stuff to cover all of your basic health needs, then check out the tips below to get the most out of your groceries!

Achieving wellness through a healthy balance of exercise and nutrition is easier than you think. Treat your body well by giving it a colorful blend of whole food products throughout the day, combined with your favorite exercise (spinning, yoga, mountain climbing, walking) and a great attitude, and what you’ll find is the true meaning of Wellness in your life.

  • Drink lots of water throughout the day, every day.
  • Chew your food completely to help the digestive process.
  • Choose organic fruits and veggies from local growers when possible.
  • Opt for flax, olive or grape seed oil, lemon or vinaigrette instead of creamy salad dressings to lightly dress your salad.
  • Try to eat veggies raw or lightly steamed to ensure you're getting the most vitamins and minerals out of them.
  • "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." AND, never skip breakfast!
  • Snack on low-glycemic, unprocessed whole foods every 2 to 3 hours to keep your metabolic engine running at a good pace.
  • After working out, be sure to recover with a healthy Recovery Shake within 30 minutes – timing is everything!
  • Make sure to get at least 3 natural colors on your plate at each meal.
  • Slow digestion by eating a healthy balance of carbs, protein and fats at every meal.
  • Never go food shopping on an empty stomach.
  • Eat before you feel like you're starving to avoid overindulging or eating convenient, unhealthy foods.
  • If it does not rot or sprout, throw it out!
  • Breathe deeply.
  • Enjoy your meals in a calm environment, and try to avoid eating while standing or watching TV. Eating your meal should be your focus.

  1. Whole Grains (wheat, millet, oats, etc.)
  2. Vegetables (kale, carrots, beets, etc.)
  3. Nuts (almonds, pistachios, hazelnuts, etc.)
  4. Green Tea
  5. Olive Oil
  6. Fish (salmon, tilapia, flounder, etc.)
  7. Citrus (oranges, grapefruit, lemons, etc.)
  8. Tomatoes
  9. Flaxseed
  10. Organic Dairy (milk, yogurt, cheese, etc.)

  • Fried foods
  • Margarine, Shortening
  • Supermarket prepared foods: Pastries, Chips, Breads, Soups, Treats, etc.
  • White Sugar, Cane Sugar & Juice
  • White-flour "semolina" pasta
  • White-flour wheat breads