Clean Eating at Costco

Costco shop

The first time i went to Costco was with my husband when i moved to Canada and we walked out spending hundreds of dollars – i was in shock. I didn’t go back for a long time as it was just the 2 of us and we didn’t eat alot of the food there but in the last few years since our family has grown it has become one of my favourite places to shop for groceries.

They have begun to dip their toes in the world of real food and clean eating and so I thought it was time i share my Costco shopping list with you.

Fruits & Vegetables

  • Anything goes here as it is all REAL FOOD!

Meat/Poultry/Seafood

  • They do organic chicken & beef but I still tend to get my meat from local farms in our area.

Cooler Items

  • Fontaine Hummus
  • Happy Planet Soups
  • Dr Brew or GTs Kombucha
  • Plain Greek Yogurt
  • Butter
  • Almond Milk
  • Babybel
  • Cheese
  • Goat Cheese

Freezer Items

  • Frozen Fruit (I love the Nature’s Touch brand)
  • Frozen Vegetables
  • Frozen Edamame
  • Smoked Salmon

Breads

  • Silver Hills Sprouted Grain bread
  • Stonemill bread
  • Ozery Bakery Morning Rounds & Pita

Snack Foods

  • Simply Protein Bars
  • Kind Bars
  • Prana Trail Mix (Kilimanjaro is my favourite!)
  • R W Garcia Beet or Turmeric Crackers
  • Mary’s Organic Crackers
  • Kale Chips
  • Coconut Slices

Dry Goods

  • Tru Roots Ancient Grain Pasta
  • GoGo Quinoa Pasta
  • Quinoa
  • Rice
  • Chickpea or Bean Pasta
  • Bob’s Red Mill Steel Cut Oats
  • Bean Soup Mix
  • Dried Fruit (figs, dates, raisins, apricots)
  • Dutch Processed Baking Cocoa
  • Almond Flour
  • Unsweetened Shredded Coconut
  • Chia Seed
  • Hemp Seed
  • Flaxseed
  • Raw Pumpkin Seeds
  • Raw Cashews
  • Raw Almonds
  • Almond Butter
  • Crofters Jam
  • Unsweetened Applesauce
  • Organic Diced Tomatoes
  • Tomato Paste
  • Tomato Sauce (Passata in the glass jar)
  • Coconut Milk
  • Black Beans
  • Chickpeas
  • Light Tuna
  • Extra Virgin Olive Oil
  • Avocado Oil
  • Chosen Foods or Primal Mayo
  • San J Tamari Sauce
  • Sea Salt
  • Black Pepper
  • Spices

I think that’s it for now, the great thing is that every time i hit Costco, which is normally every 3 months or so, there is always something new. What are your favourite Costco finds? Hit reply and let me know I would love to find out if i’m missing out on something delicious?

Now you guys know by now that peaches are my favourite fruit but apples come a very close second with honeycrisp being at the top of my list! We are right in the middle of apple season so I thought I would share my recipe for Slow Cooker Applesauce, it’s super easy and way tastier than the versions you find in the stores. I’ll be sharing lots of other apple recipes soon, stay tuned!

What is Intermittent Fasting?

If you follow the health or weight loss trends then you’ve probably heard of intermittent fasting, but do you know what it means?

To be honest, when i first heard the term i was “here we go, another fasting/detox diet” but I was wrong. Once i did my research and found out what it was all about it sparked my interest and thought it was worth a try.

Intermittent Fasting is exactly what the name implies, it’s fasting but not continuously. It is NOT a diet. By fasting for a period of time each day it allows your glucose and glycogen stores to be fully utilized before the next meal is eaten. There are different opinions on how long this takes but it’s generally between 12 and 16 hours. For example, if you don’t eat between 8pm and 8am then you have completed 12 hours of intermittent fasting.

There are some other popular ways of fasting. One is called the “Warrior Diet” and involves all your daily eating is carried out in a four-hour window, leaving 20 hours for fastingThere is also “5:2 fasting” where eating is done in a 12 hour period daily (e.g., between 8:00 AM and PM) for five days weekly, with an all-day fast performed on two, non-consecutive days (e.g., Tuesday and Thursday) weekly. These can often be too extreme for beginners so I would definitely ease in by starting with a daily 12 hour fast.

If you are only eating between a specific 8 or 12 hour period in the day, the key is to ensure that you eat sufficiently during that time. Just because you may be eating during a smaller window, that doesn’t give you permission to eat less or to not eat at all. If you are only going to have 2 meals a day then they need to be made of real nutrient rich food to nourish the body and be balanced (check out next weeks blog if you’re not sure what that means.)

Research is beginning to emerge on the benefits of this type of fasting in relation to weight loss, fasting glucose levels, gut microbiome and lifestyle habits such as sleep.

From my own personal experience, I have been doing 12 hour intermittent fasting for a few months now and have noticed that my blood sugar and hunger are definitely more under control i.e. I feel more satisfied and have less cravings and the quality of my sleep has also improved.

If you have tried intermittent fasting, I would love to hear from you with your thoughts?

In the meantime, check out my recipe for Instant Pot Meatballs – they are super easy and quick to make, the meatballs cooked in just 5 minutes, yes you heard right, 5 minutes. I couldn’t believe it either!

References:

https://blog.paleohacks.com/intermittent-fasting-benefits/#

https://www.ncbi.nlm.nih.gov/pubmed/28715993

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5394735/

 

Medical Conditions & Weight Gain

If you have pounds that just won’t go anywhere no matter what you try, you may want to look into a few things that are medically related.

A common example is underactive thyroid. Thyroid hormone is closely related to metabolism, and a low functioning thyroid can mean a slower metabolism, translating into fewer calories burned.

Some women also retain weight because of estrogen-dominance and symptoms of estrogen dominance can include:

  • PMS
  • Too much body fat around the hips
  • Difficulty losing weight
  • History of gallstones, varicose veins, uterine fibroids, cervical dysplasia, endometriosis or ovarian cysts

Some medication can also lead to weight gain. That includes certain steroids, some antidepressants, anti-seizure medication, diabetes drugs, high blood pressure drugs, as well as certain heartburn drugs.

Of course, for anything related to prescription medication, make sure you discuss your condition with your doctor before making any decisions.

Food sensitivities can also cause the body to retain up to 5 – 8 pounds of water very rapidly. An elimination diet, with the guidance of a trained health professional such as myself, is a good way to find out if food sensitivities are causing weight gain for you. Some usual suspects include gluten, dairy, egg (egg white has higher allergenic potential than egg yolk), and soy.

If any of the above information relates to you, I highly recommend getting further testing through your local Naturopath such as Dr Danielle so you can pinpoint what your sensitivities are.

Has some of this information resonated with you? Are you ready to commit to improving your health but feel like you can’t do it on you own? I’m here to tell you, you don’t have to. Allow me to be your guide, mentor and coach to help you create a healthy lifestyle that you love and that is sustainable. Hit reply and let’s chat.

In the meantime, check out my recipe for 15 Minute Halibut with Dill Pesto. Enjoy!