Dec 12, 2013

The Busy Mom's Go-To Healthy Grocery List


It's no secret I'm busy.  I barely have time to shower.
But I have a system and I make it work.  I have my priorities.
And some days it's not showering.  Sad, but true.

We all have the same 24 hours in a day.
It's what you do with those 24 hours that are important to being successful in anything in life.
Whether it's your health and fitness, happiness, parenting or your career.

I see it daily in my everyday life and within my fitness business world: people unwilling to invest the time, energy and money into their health.
How can they afford healthy food? How can they make time to make pancakes rather than buying frozen preservative-filled ones from the grocery store?

Now, when you think of whether or not you are "healthy" I bet you usually think of your physical health.
Am I right?
This is an important part of our well-being, but WHY do you want to be healthy?

Do you wish to be healthy in order to enjoy your life and so you can live life to it's fullest? I sure hope so!
Because true wellness is an integration of physical, mental AND spiritual health which allows us to accept and love ourselves for who we are.
Not how we look in the mirror.  This is exactly what I work on with my clients every month in my challenge groups.

I help my clients realize the key to vitality is balancing body, mind and spirit and the fact that investing time and money NOW into a healthy lifestyle, and healthy REAL foods, will enable us to invest in our future so our quality of life will not degrade as we age.

Today, I'd like to give our readers a little glimpse into my weekly grocery list.
To show you all how we invest now in our health and our quality of life in the future.
I will share just a few of our staples and what we tend to buy weekly and almost always have in stock around Haus of Girls.
I keep a copy of this list on my husband's phone, as well as mine, so we can pull it up and get shopping.

Family Photo 2013 Thanksgiving

And in case you were wondering.....
We are not fancy.
We don't teach our children that food needs to be glamorous and pretty with tons of sprinkles, sauces, colors and foo-foo extras.
Food is food.  Food is not for show and excitement.  It's not about a mascot.
It is about eating..... to nourish and heal our bodies.

And to give you a little background on where we are coming from regarding our food journey....
Almost one year ago, back in January of 2013, Steve and I sat down and had a conversation about food.
We both agreed that we were done buying pre-packaged, processed, chemical laced foods.

I had read a book titled "Why Can't My Child Behave," by Jane Hersey regarding the negative effects of preservatives and food additives and dyes on children and their behavior a few years prior to Steve and I's conversation, and the information on those pages always stuck with me.
It taught me a lot about the negative effects that chemicals, dyes and preservatives in foods have on humans and how so many of our bodies simply can't process these things.  They are linked to behavioral issues, learning disabilities, ADD, ADHD and so much more.

The food colorings found in some foods, like fruit snacks for example, are red 40, yellow 5 and blue 1.
Red 40 and blue 1 were originally manufactured from coal tar, but are now mostly made from petroleum.
Those two colors have been banned previously in many European countries including Denmark, Belgium and France, though are now widely used in countries belonging to the European Union.
Despite their attention in Europe, they've been used in the U.S. without too much resistance.
This, my friends, is sad to me.

Yellow 5, however, is a different story. This food coloring, also know as tartrazine, has been known to cause serious allergic reactions (particularly for people who are allergic to aspirin). In 2008, the Food Standards Agency issued a warning about yellow 5 causing hyperactivity in some children. And according to board certified family physician Dr. Joel Fuhrman, yellow 5 poses risks of cancer.

Facts like these are another reason why preservatives are something we try to stay away from.
By no means are we perfect.  We are a real family with a lot going on.
And we may or may not like to indulge in Cheetos on of our gluten free treats.
And Steve has been knows to go hog-wild with slushies in the summer filled with Red Dye #40.

Boy do we see the effects on our girls.
They turn into these small, but powerful, hyperactive, alien-like beings with an increased amount of strength and vocal ability.
Not in a good singing kind of way, but in an intense shrieking manner that makes me want to lock them outside for a few hours.
For real. I have done this.  Locked the door and all.

Along with food dyes, preservatives in foods also cause behavioral changes, especially in young children.
According to the Archives of Disease in Children, "in a 2003 double-blind study of 1,873 children the consumption of food additives and preservatives led to significant increase in hyperactive behavior. Removing the preservatives or using a placebo didn't lead to these behaviors, which were measured by both parental and objective reporting. The researchers coordinating the study noted that whether the children had been previously identified as hyperactive didn't matter in terms of the effects of the preservatives and additives on their behavior."

Interesting, huh?

So in January of 2012, we decided that instead of buying preservative filled cookies, we would make our own.
Same for waffles, granola bars and more!

Fruit snacks? Never again. We would eat REAL fruit.  What a concept for the year 2013.
I mean just because society tell you it's ok to eat sorbitol, corn starch, mineral oil, carnauba wax, vitamins A, C, and E, and food colorings, does this mean you need to do so?

Soon after my chat with Steve we sat the girls down and had a talk with them explaining that we, as a family, would from this day forward choose a healthy lifestyle filled with "food from the Earth."  Not from packages.

2013-11-13 14.00.33

It went much smoother than we thought and we have never looked back since.
We have even overheard them saying things like, "is this from the Earth?" about certain foods to each other.
The best.

Now, a lot has happened at Haus of Girls since January with the diagnosis of Celiac disease and gluten is now a thing of the past as well.
But I will get into that story another day......

Today I just want to share some of my staples and it's my hope that this will help you when deciding how to shop for your family.
It may not seem easy at first, but I assure you the concept is simple.
Buy real food.  The less food in packages, the better.

Here we go!

Haus of Girls Typical Grocery List:

Veggies: avocados, tomatoes, cucumbers, cauliflower, kale, spinach, salsa (all natural FRESH), baby carrots, shaved brussels sprouts, celery

Fruits: bananas, apples, oranges/cuties, blueberries, lemons, limes, grapes, pineapple (watermelon and strawberries in summer) dates, pears, frozen blueberries for smoothies,

Nuts: raw whole almonds, raw sunflower seeds unsalted, unsweetened coconut, raw almond butter, all natural peanut butter, sunflower seed butter

Starches: gluten free brown rice, gluten free rolled oats, sweet potatoes, regular potatoes, all natural popcorn, rice cakes, chia seeds,

Proteins: pasture raised eggs, no nitrate all natural bacon, antibiotic and hormone free fresh chicken breast, ground beef and turkey

Others: no sugar added almond milk (contains twice the amount of calcium than cow's milk!) Kerry Gold butter, full-fat coconut milk, coconut milk coffee creamer, coconut milk yogurt, almond milk yogurt, stevia extract liquid, vanilla extract, Kombucha tea drinks, olive oil, coconut oil, Apple Cider Vinegar,

Bonus items: gluten free pretzels and gluten free Chex cereal to add in trail mixes I make on occasion and chocolate chips.  I also love dark chocolate with sea salt and red wine. And Steve is known for his Cheetos buying skills......

These are just a few of our weekly faves.
Yes we add in new things and don't always buy these items. No we are not perfect.
We are just two parents trying to do the right thing for our girls.
We don't want to have any regrets about what we could have done better when it comes to their health.

I hope this list helps you in some way!
If you have any questions, please leave a comment as I'm always here and happy to help.

Try stocking your home with whole foods and minimize the food dyes and preservatives so your family can be as healthy and happy as possible.
Currently at Haus of Girls, we are limiting dairy products, as you can tell by our list, as I am in the process of determining if dairy is what keeps triggering my bloating and some other symptoms, as well as our youngest Gracie's itchy skin.

We as a family removed gluten this past May and I can't tell you the changes I've had personally.
I will be sharing our journey regarding Celiac and gluten with you all very soon!
If I can help just one person and prevent them from going through what I went through, then I will be so happy.

Signature Marta


  1. Thanks for this list! My family is ready to make the switch too, not for medical reasons (that we know of) but for health, weight-loss and overall better future needs.

  2. Marta you are a ROCKSTAR!!! I feel so privileged to be working with you! I can't wait to hear the celiac story, such interesting stuff.

  3. fourfitsisters@gmail.comDecember 12, 2013 at 6:49 PM

    Thank you Laurie!
    I feel the same about you.
    Happy to have you in my group and I hope you can learn more than you imagined!

  4. fourfitsisters@gmail.comDecember 12, 2013 at 6:49 PM

    Fantastic Whitney!
    If you have any questions, let us know!

  5. Thanks for posting this! I am trying to get serious about making some of these changes at our house, even if my husband is resistant. My main focus right now is a healthy lifestyle and weightloss, we are fortunate not to be dealing with medical conditions. Your posts are so great, thank you!