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Grocery List

So here is my List that works for me.  I always have this in my house.

Lean Meats: (Read the labels, mom) We are looking for NO PROCESSING, NO HORMONES, NO ANTIBIOTICS, GRASS-FED.

Chicken Breast,Roast Chicken,Skinless Chicken Pieces,Chicken Cutlets

Turkey Breast, Ground turkey meat

Ground Sirloin

So if you don’t have time to go to the deli today to have the butcher slice fresh turkey and roast beef then go to the Publix counter and order:

Cold Cuts: Low Sodium Turkey,Honey Roasted Turkey,Ham(if you eat it)

Tuna in Water



Cod, Haddock,Flounder, Trout, wild Salmon (only), Tilapia(ask if the fish is corn fed…it’s a trick the USDA is playing on us.)  Don’t buy the tilapia in Publix. Only buy from Whole Foods. The tilapia farm that Whole Food uses feeds fish real feed, not corn.  Publix farms uses corn which make the fish high in Omega 6.  Not good.


Only Buy Fresh Produce: NO CANNED!!!!!!!!!!!

Broccoli, Baby Spinach(in the packages),asparagus, Lettuce,Cucumbers, tomatoes,cauliflower, onions, mushrooms,zucchini, potatoes, white sweet potatoes, carrots, celery

FRUITS: watermelon, grapes(2)/ freeze on packet, blueberries, strawberries, raspberries, apples, oranges-navel & squeezing, kiwi, melons, bananas,plums,nectarines


Frozen Fresh Foods:

Shrimp, Cod, Haddock, Flounder, Peas(dual use for eating & muscle aches or bruises) mixed vegetables


Diary:  (I’m not a big fan, so here is my list)

1% Milk, EGGS (buy 2 dozen- I Buy EB, no hormones, no antibiotics. PLEASE take a good look at what kind of eggs your family is consuming!) Soy  Cheese -mozzarella , Regular cream cheese, Brummel & Brown Yogurt butter, Land O Lakes whipped butter, Activa Vanilla Yogurt, Plain Yogurt


Little Bottles of water for school lunches


Dry Goods:

Special K cereal


Multi-grain Bread

Multi-grain English muffins

Couscous, Brown Rice, Whole wheat paste(penne, thin spaghetti, and shells)

whole wheat pretzels

Granola Bar

Atkins- Fudge, peanut butter bars

EAS 17g Silver cover


Pillsbury dough cookie dough(whenever my children want cookies, I bake it so I have full control and they know its special)



Mrs. Dash original

Garlic powder, not garlic salt

Olive Oil

Pam spray-original


balsamic vinegar

Fresh Herbs- cilantro, basil, rosemary, chives



Applesauce(all natural)


NOTE:  I never buy candy, chips or any other ready made goodies.  They will come in by default.  On weekends when you go to the movies, parties, boating, beach or other friends houses.  Don’t worry about this part.  That’s what the popcorn, pretzel and cookie dough are there for.

REMEMBER:  This is for my family.  If you have other suggestions, comments please share on the comment section of the BLOG. If you would like the Grocery List in a different format, please Comment and Tell me.  I will change it. I will be giving more recipe ideas soon.


Filed under: Grocery List, NUTRITION, NUTRITION-Children

Child Obesity


Childhood obesity is a serious medical condition that affects children and adolescents. It occurs when a child is well above the normal weight for his or her age and height. Childhood obesity is particularly troubling because the extra pounds often start children on the path to health problems that were once confined to adults, such as diabetes, high blood pressure and high cholesterol. Childhood obesity can also lead to poor self-esteem and depression.

One of the best strategies to reduce childhood obesity is to improve the diet and exercise habits of your entire family. Treating and preventing childhood obesity helps protect the health of your child now and in the future. -MAYO CLINIC

OK.  How?

Well I’ll tell you how.  Preparation and time management.  I went to college, owned my own restaurant for 7 years, had a 25,000 square foot commissary that did catering, pureed food-packaged it- and delivered it, ran a 100 unit apartment building, have my real estate license, am married with children, involved at the school, class parent,on boards of charities, chairperson for a committee of Town of GB, and I still have too much time on my hands.  I’m writing this blog , right.

In my opinion, the first step is  feeding the whole family right.  Yes, the entire family living in the house not focusing only on the child.

2,  is to educate yourself on how food is made nowadays.  It is frightening.  Food is no longer food.  It is really difficult to find fresh and it’s expensive.  I watched a movie Food, Inc.  It’s extreme and over the top, but it gets the point across.  Also, I have my children watching with me the Jamie Oliver Food Revolution.


4, prepare in advance.

5, make a menu each week until you are in a routine.

6, read what is on the menu at school.  If the choices are bad, make lunch the night before.

7, make dishes that can last two days.

8, Don’t buy the junk food. If it isn’t in the house, you can’t eat it.

9, repeat the same meals over and over and over again. Why?  Because food is fuel for the body.  We should eat to live, not live to eat.(Have you heard that before. It’s true).

10, allow your child  and yourself to cheat. (Like on the weekends-Friday & Saturday)

I am going to give a separate post for the shopping list and for recipes.

By the way, it’s difficult to do.  I’m not perfect. Everyone in the family is going to say, not this again, I hate chicken, Can I please have, I don’t like, honey can I have something different…The answer is NO. Not in my kitchen.  Don’t feel bad because they will get it.  Everybody lies. So they will learn not to come to you for the sweets. Take control of your kitchen.


Switch from white bread & pasta to 100% multi-grain.  They will hate it for the first week(12 tries you have to give)

Throw out all juices, sweet milks(chocolate & strawberry)

AND NO SODA!!!!! EVER IN THE HOUSE!!!  Quick Note:  When you are out and if you or your children are addicted to soda, please drink regular not diet.

Filed under: NUTRITION-Children, ,

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