Grow your roots for everyday living.

Grocery Shopping Tips

Does going to the grocery store give you anxiety?  This experience does not have to be horrid, scary, intimidating, and super costly!  In fact, it should be just the opposite.  Gain insight into the grocery shopping experience with these tips to help guide you..


1. Shop the Perimeter of the Grocery Store – The most nutritious foods are on outside!  P.S. it doesn’t matter if you are shopping at Whole Foods, the “whole” foods are still found on the perimeter of the store!  Although we all love Whole Foods, just because you shop there doesn’t mean everything is nutritious.

2. Shop According to What Is In-Season – Nutrient-rich and less expensive.  If its available to you, utilize your local fruit stand or farmers market.  This is a fantastic way to go all around!  If needed, supplement with frozen items for those foods not in season.

3. Subscribe to the Market Bulletins – This makes it much easier to purchase high quality items at a low cost.  This is your opportunity to purchase items that you may not normally buy!

4. Plan Ahead – Planning a few meals ahead keeps you in line with your wallet and your waist.  If you go to the store with a grocery list, you are more likely to stick to nutritious foods and less likely to come home with lots of unnecessary, less nutritious goods.

5. Buy Full-Fat Products – Fat does not make you fat!  Fat, is actually good for you!  Low-fat options have more sugar added.  Pay attention to labels as many foods you wouldn’t expect are often loaded with sugar and other fillers, such as; yogurt, salad dressings, packaged foods, cereal, etc.

6. Buy WHOLE foods as Much as Possible – Veggies, fruits, fish, meats, nuts etc.  Stick to foods that come from a plant and stay away from those made in a plant.  Buy packaged/pre-prepared foods in moderation.*

7. Pay Attention to Labels – Remember ingredients are listed in order by weight, so the predominant ingredients will be listed first.  As a general rule of thumb, if there are more than 10 ingredients listed or you can’t pronounce the ingredients, ditch the food, because your body probably won’t be able to recognize and appropriately digest the food either.  Remember to look at how many servings are offered, as the labels are based on serving size.  For example, if you ate 1 bag of goldfish with 20 grams of carbohydrate per serving, and the bag contained 3 servings total, you must multiply 20 x 3 = 60 grams of carbohydrate consumed.  Also, don’t forget about the sugar.  Although there is no adequate amount of sugar, try and stay under double digits per serving.

8. Watch Out for Buying “Liquid Calories” – Juices, smoothies, energy drinks, alcohol, etc. are filled with sugar and calories, so be aware with what choices you are making.  There are zillions of drinks on the market, and even if they are sold at a high end grocery store it does not mean they are healthy.  Remember, water is your best bet!

* is an excellent place to purchase dried goods online, at a discount.  One advantage to this is you are less likely to buy unnecessary items!

Set yourself up for success, not failure.  If you would like extra support, set up an appointment today and we can transform your grocery shopping experience together!

Comfortably rooted in going to the market!

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Bone Broth

Prep and cook time:  12-24 hours. Makes 6-8 cups.

5 pounds organic raw chicken/beef bones, rinsed and cleaned; 
2 tbsp raw apple cider vinegar, seasoned with Celtic Sea Salt / Himalayan Pink Salt, herbs and spices to taste, such as basil, oregano, thyme, cayenne.

-Chicken bones: When you ask the butcher for the bones, be sure to ask for the feet, as well, since that is where collagen is found.
-Beef bones: Ask for marrow bones, such as oxtail, short ribs, knuckle bones (cut in half).

Mix all ingredients in a slow cooker filled with water, or cook in a large pot on the stove.  Turn on low and cook for 10-24 hours.  After cooking, strain fat and solids and save the broth.  This broth can be used for soups, cooking grains, beans, or just drink from a mug.  The solidified fat from the top is excellent for your pets, and can be mixed with their food.

Broth can be stored for up to 5 days in the refrigerator, 6 months in the freezer.

By cooking the bones slowly over a long period of time, it draws the minerals out of the bones, making it pure nutrients for immunity and strength.  Especially excellent for pregnant mamas!


Promotes Strong, Healthy Bones -> Lots of calcium and magnesium.
Fights Infection -> So many nutrients to help balance pH and battle sepsis in the body.
Reduces Joint Pain / Inflammation -> Lots of amino acids – arginine, glycine, proline – and other compounds to decrease inflammation and other compounds.
Heals and Repairs Guts / Improves Digestive Function -> The gelatin can attract and hold liquids, including digestive juices, supporting proper digestion.  
Aids Healthy Hair, Skin and Nails -> Gelatin and collagen.


Rooted in bone broth.

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Top Foods for Heathy Conception

No matter what age you are starting this journey; it is best to start preparing your body 3-6 months in advance.

1) Greens

So important for balancing your pH, the acid-alkaline balance of your blood. Balancing your pH improves whole-body health and decreases inflammation. This creates an ideal environment for conception. Greens will decrease mineral deficiencies in mom during both pregnancy and post-partum, leading to more energy, better sleep, and more balanced hormones.

Kale, collard greens, ginger, apple cider vinegar, daikon radish, sweet potatoes, sea vegetables, burdock root, pumpkin seeds, avocados, and raspberries.

2) Protein

Amino acids are the building blocks of your body’s cells – and your baby’s as well.  It is very important to your brain health and baby’s.

Beef, poultry, fish, bison, venison, organ meats, legumes (such as beans, lentils, garbanzo beans), eggs, dairy.

3) Fat

Critical for mom’s health, hormone balance and also for baby’s brain development.

Coconut oil (anti-viral), ghee (clarified butter), sesame oil, palm kernel oil (cold-pressed, deep red, high in vitamin E), olive oil, flax oil, walnuts, almonds, sesame seeds, pumpkin seeds, sunflower seeds, butter (raw).

4) Raw Dairy

Although this is controversial during pregnancy because of the bacteria, I am a big proponent as long as you trust the source. Whole raw milk is beneficial because it will give you the perfect blend of 50% carbs, 25% protein, and 25% fat. This ratio is exactly what the thyroid needs to get fed and function well, especially if it is underactive. The thyroid plays a key role in ovulation. Plus, raw milk is full of good bacteria that can support both your health and baby’s health in the womb and beyond!

Raw milk, butter, yogurt, cheese.

5) Bee Pollen

This is a super food for your immune system; using bee pollen in your pre-conception phase will help with reproduction. Local bee pollen is your healthiest option. You can add bee pollen anywhere: smoothies, cereal, yogurt, salad or stir-fry!

5) Bone Broth

This is a must-have SUPER food for both mom and dad during preconception and is essential for baby during pregnancy. Bone broth and collagen aid in nutrient absorption, digestion, hair and nail growth, immune support, and are filled with amino acids. Buy at a local health foods store, order online or make some!  Whole Foods is now selling bone broth!

6) Folate Foods

*Know the difference between folic acid and folate and always choose folate. Folic acid (the artificial form of folate) must be processed by the liver, which doesn’t contain a lot of enzymes to actually use it, so a lot goes un-metabolized which can be dangerous.

Natural folates however are absorbed through your small intestine and are easily utilized. This is a key nutrient to prevent birth defects and to make sure the baby’s neural tube – which forms the brain and spinal cord – forms correctly and to the best of its ability.  I would also recommend a folate supplement (Standard Process).

Lentils, asparagus, oranges, and avocados.

7) Vitamin C Foods

Vitamin C will keep you healthy, strong, lower stress, and keep your adrenals balanced. It will also contribute to the formation of baby’s skin, hair, and nails.

Cauliflower, red bell peppers, papaya.

8) Water / Salt

Salt water is the lifeblood of the amniotic fluid. What people are trying to avoid is sodium chloride (iodized salt), or table salt.  Himalayan Pink Salt or Celtic Sea Salt contains all 84 essential trace minerals needed for so many additional functions in the body. Staying hydrated (~34 ounces per 50 lbs. of body weight) during pregnancy is of utmost importance.

Rooted in Healthy Babies.

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Cappuccino and a Cookie

Happy Friday!  I am enjoying a cappuccino and a cookie, because its plain and simply delicious.  I am a big proponent of ‘everything in moderation’ and that includes these two of my favorite things.

I hope everyone has some time for themselves this weekend, as it is oh so necessary.  Even something as simple as reading and cappuccino drinking are so beneficial to ones state of mind.  You can’t be much help to those around you if you fail to take care of the most important being, and that being is you!

What will you do for yourself?


Rooted in cappuccinos and cookies xo

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Dinner for Little Ones

Don’t make dinner for your little ones more complicated than it has to be. I serve my 13 month old whatever I am eating, within reason. Children will eat what their parents eat. They eat whatever they’re given.

If they don’t like what you prepare, don’t worry, eventually they will become accustomed to and interested in the various foods offered. Usually a child will eat at least some part of the meal, and that’s great. However, I do not recommend catering to what your child “wants” and cooking different meals; otherwise they will always expect that! In my case, if Phoenix doesn’t want any part of the dinner, I offer fruit and leave it at that. Remember, textures, tastes and mouth feel are all new for them. Be patient and make meal time enjoyable!


Mushroom, broccoli, quinoa, and raw cheddar, cooked in ghee and sprinkled with sea salt! xo

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Extra Nourishing Foods for Babies/Toddlers

This is a baby feeding guide with some of the most nourishing foods for babies and toddlers. Although I recommend sticking to only these foods for ultimate health, digestive, and absorbative reasons, feel free to deviate if this is too strict for you. This is based on information provided by Kim Schuette at Biodynamic Wellness.

6 months: Egg yolk, grated frozen liver, meat stock, pureed meats (organic grass fed)

6 ½ months: Avocado, banana, cooked carrots, ghee, kidneys and other organ meats, cooked sweet potato (lacto-fermented); Delay introducing fruits if GAPS symptoms such as eczema are present.

7 months: Cooked apples, pears (to break down pectin), mango, papaya, kiwi, fish roe, marrow, lacto-fermented vegetables

8 months: Coconut milk and coconut kefir, cooked vegetables, olive oil, lard, cooked peaches, apricots and cherries (cooked to break down pectin)

9 months: Raw yogurt, raw butter, raw cheese, oily fish, cooked berries, fermented pickles; pineapple

10 months: Purified water, coconut water, beets and beet kvaas and well-steamed leafy greens (spinach, chard, kale)

11 months: Wild fish and fish stocks or soups

12-15 months: Whole eggs, liverwurst, raw milk, raw berries, honey (raw, unfiltered), tomato, potato, eggplant, peppers, citrus, arrowroot powder, most spices and herbs, beets, celery and radishes

15-18 months: Soaked brown rice, raw vegetables, carob, soaked nuts and nut butters (no peanuts)

18-21 months: Properly prepared gluten-free grains, raw greens, occasional pasteurized cheese

21-24 months: Properly prepared gluten grains, properly prepared legumes (which includes peanuts) and shellfish

2 yrs +: Limited: pasteurized dairy products; dried fruit, fermented soy products, nitrate- free lunch meat, peanut butter.

-Remember, each baby is different, some will eat larger portions and be ready for more faster.  This is all just part of what makes your baby unique!

Stay rooted in your instincts as a parent, because only you know best.










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Vegetarian Sources of Protein

Here are some of my favorite sources of protein, vegetarian or not!

Lentils (brown/green/red) – 18 grams / 1 cup
Chickpeas – 14 grams / 1 cup
Black Beans – 16 grams / 1 cup
Quinoa – 8 grams / 1 cup
Amaranth – 7 grams / 1 cup cooked
Hemp Seeds – 13 gramps / 3 tbsp.
Chia Seeds – 4 grams / 2 tbsp.
Spirulina – 4 grams / 1 tbsp.
Pumpkin Seeds – 8 grams / ¼ cup
Sesame, Sunflower and Poppy Seeds – 7 grams / ¼ cup
Green Peas – 8 grams / 1 cup
Broccoli – 8 grams / 1 cup
Artichokes – 8 grams / 1 cup
Tempeh – 12 grams / 1 cup (fermented soy)
Eggs – 7 grams / 1 egg
Nuts & Nut Butter – 5-8 grams / 2 tbsp.
Cottage Cheese – 25 grams / 1 cup
Avocado – 3 grams / 1 cup
Greek Yogurt – 20 grams / 1 serving

*Quantities are approximate and nutritional’s pertain to cooked foods.

*2 tbsp. = 1 ounce


Rooted in protein.

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  • You just need a few ingredients.
  • BE Creative -> Use whats at your fingertips to create a meal.
  • THINK Ahead -> List ingredients needed, plan, purchase, and prepare.
  • Shop Seasonally.
  • Shop Bargains.


1. Look at what main ingredients you already have or want to use.

-For example: piece of fish, black beans or quinoa.

2. What can you make with this?

–Think texture, color, flavor, nutrition, and quantity.

3. Add component(s): vegetable, fruit, dairy, meat, starch, etc. using ingredients you already have or are readily available.

-For example: piece of fish over wild rice and a bed of spinach.

4. Top with “pantry item extras” or purchase some!

–Including: Dried Fruit: cranberries, blueberries; Nuts: almond slivers, walnuts, cashews, peanuts; Seeds: sunflower, pumpkin, flax; Cheese: freshly grated parmesan, goat cheese, fontina, blue cheese; Olives; Coconut; Honey; Spices/Salts; Oils.

-For example: fish, over wild rice and a bed of spinach, topped with dried cranberries, sunflower seeds and drizzled with a raspberry balsamic.


1. Look through your favorite recipe book, Pinterest, etc.

2. Pick a couple of recipes to make this week.

–Perhaps, you want to focus on a particular meal: B/L/D?

3. Make a list of ingredients and tools needed for each meal, in addition to staple items you need to replenish.

4. Check off the ingredients you already have, and now you have your grocery list.

5. When will you purchase and prepare (date and time)?

6. Purchase what’s available where: farmers market, meat market, fish market, Whole Foods, Trader Joes, etc.

7. Prepare!


–>Think hot / cold / method of cooking and preparation.

HOT: Soup, Veggies, Grains, Lentils, Protein / sautéed, baked, broiled, slow cooker, blender.

COLD: Salad, Dip, Sauce, Veggies, Fish / chop, blend, mix.

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Rooted in foodie. xo


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