Wellness Plan & Shopping List

Because you are what you eat and you eat what you buy

That why our Wellness Plan is in sink with our shopping List!

Wellness Plan

Our Wellness plan is a lot about nutrition because, again. we are what we eat right? 🙂

Experts recommend all kind of diets: low-carb, low-fat, high-protein… and when you add all the trendy plans {gluten free, paleo, plant-based, clean eating…} you are like… huh?  What should we eat, then?

So after a lot researching, I decided that the best for our family is a “Mostly” plan. 🙂

We eat mostly low-fat, mostly low-carbs, mostly plant-based, mostly gluten and sugar free and mostly clean. 🙂

But basically what we try to eat is healthy, nutritious food {food that has the most nutrients with the fewest amounts of calories and harmful substances}.

When the food you eat is of good quality, void of harmful chemicals and nutrient dense your body processes it better and you are not constantly hungry and craving. As a result, you eat only what you need and you are fit, healthy, and energetic.

But, what is healthy, nutritious food? It is food that’s close to  how nature intended it: fresh, raw, unprocessed, organic, non GMO, seasonal, local, humanly raised, pastured food.

  • Since heat destroys many nutrients, raw food is more nutritious.
  • Consuming unprocessed and organic food decreases the amount of harmful substances ingested.
  • When animal live free range and eat what they would naturally eat their diets are richer in mineral, vitamins than a diet based in grains {which is what they would eat when they are not free range}. Seasonal, local vegetables and fruits are also more nutritious because they ripen naturally and get more nutrients from the soil and sun. The ones that are transported long distances are usually ripened while transported.


Finally, we try to avoid sweets and only drink milk, coffee, tea and water.

While we recognize that weight management/fitness ranks almost as higher as nutrition… oh well…. We have a lot of work to do in that Department. We still overeat and we are not as active as we should be.  🙁

Our wellness plan also includes, safety, stress management and avoiding harmful substances by choosing natural products or making our own detergents, cleaning and personal products.

Master shopping list

This is our basic shopping list. Because our lives are so hectic and we don’t have a lot of time to cook, we try to keep our recipes simple but we often add other ingredients and try new recipes. And we are always up for trying new “Superfoods” 🙂

We try to buy, when possible: fresh, seasonal, local, organic, non-GMO, pastured, and hormones/chemicals/sugar/gluten free

Fruits and Vegetables

Bananas, apples, berries, grapes, lemon, limes, oranges, tomatoes, celery, beets, eggplant,  avocados, onions, garlic, lettuce, spinach, arugula, kale, green onions, herbs {basil, parsley, rosemary, and cilantro}, Butternut squash, potatoes, sweet potatoes, carrots, turnips.

With fruits and vegetables the darker and brighter he color the better!  Each different color has unique health components that are essential to our health, a rainbow of nutrients!

  • Red: Lycopene, ellagic acid, Quercetin, and Hesperidin
  • Orange and Yellow: Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C
  • Green: Chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene.
  • Blue and Purple: Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin.

 tomato-769999_960_720 carrots-673184_960_720  pop-corn-785074_960_720




Proteins and Dairy

With protein and dairy products we try to buy free-range, organic, grass-fed/pastured and low-fat.

Fat free or low fat milk, eggs, beef, chicken, pork, cold meats {ham, turkey, bacon and hot dogs} , butter, sour cream, fat free yogurt and cheeses {mozzarella, parmesan and cheddar}.


Grains, seeds, baking and canned goods

Corn tortillas and chips, gluten free all-purpose flour, bread and pasta, grains and seeds (wheat berry, oats, beans, lentils, chickpeas, chia, quinoa, and sunflower), canned vegetables (tomato sauce, roasted tomatoes, roasted red peppers, olives, artichokes, carrots, green beans, sweet corn and mixed vegetables) and canned tuna.

other ways to eat nuts

Nuts are one of the most nutrient dense foods but we don’t buy them because we have severe nut allergies in Our Familiarium


Though sugar and salt are in our shopping list we try to use them sparingly. Better options to flavor your food are:

Pepper, powered garlic and powered onion, dried herbs {parsley, basil, oregano, thyme, and rosemary}, apple cider vinegar, balsamic vinegar and coconut, olive and canola oil



Milk, coffee and tea {black, green and chamomile}


Household items

we go for natural or homemade options {we’ll share our recipes in future posts}

Tooth paste, hypoallergenic shampoo and conditioner and body lotion, ivory soap, baking and washing soda, hydroxide peroxide, borax, essential oils (tea tree, lemon, eucalyptus and mint), alcohol, white vinegar, bee wax and dawn dish washer.


We try to avoid medications but when all natural remedies fail… we go to the pharmacy like everyone else. 🙂 We try to limit the medications we take to…

Multivitamins, pain and fever relievers (acetaminophen & ibuprofen) antacid and antihistamines.


And that was our basic shopping list! We’ll share more about wellness and our recipes in future posts.

Want to learn more about the foods you eat? We recommended these books, movies and sites. They really changed the way I saw food and eating.

Thank you for visiting!



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