GROCERY SHOPPING LIST

FREEZER ESSENTIALS

Frozen Wild Caught Salmon/Fish

Frozen Wild Caught Shrimp

Frozen Grass Fed Meat

Frozen Organic Green Peas + Corn

Frozen Cauliflower Rice

Frozen Trader Joe's Cauliflower Gnocchi

Frozen Capello's Pasta / Pizza Crust

Frozen Spinach

Frozen Brussels Sprouts

Frozen Carrots

Frozen Cauliflower (whole pieces)

Frozen Berries

Frozen Bone Broth

Frozen Pitaya or Acai Packets

Frozen Food For Life Bread

Frozen Swapples

Frozen Mikey's Muffin

Frozen Hillary Eat Well Vegetable Burgers

Frozen Beyond Meat Sausage

Frozen Siete Wraps

Frozen Edamame Bags

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COVID-19 HEALTHY SURVIVAL GUIDE

NUTRITION

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PANTRY ESSENTIALS: BARS & SNACKS

Bullet Proof Bars

Buddha Bowl Popcorn or Lesser Evil Paleo Puffs

Core Meal Bars

Jackson’s Honest Sweet Potato Chips

Jilz Crackers

Kale Chips

Mary’s Gone Crackers

RX Bars

Simple Mills Crackers

Siete Chips

Perfect Bars

Chomp Sticks - Trader Joes or Nick’s Sticks

PANTRY ESSENTIALS: GRAINS & BEANS

Ancient Grain Cereal

Black Beans

Chickpeas

Kidney Beans

Wild Rice

Black Forbidden Rice

Lentils

High Fiber/ Protein Pasta (Pow, Banza, Jovial, Ancient Grains)

Mikey’s Muffins

Whole Grain Oats

Steel Cut Oats

Rice (forbidden, wild, brown)

Siete Wraps

Quinoa

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PANTRY ESSENTIALS: OILS, VINEGARS, & BUTTER

Avocado Oil

Apple Cider Vinegar

Balsamic Vinegar

Coconut Aminos

Coconut Oil

Extra Virgin Olive Oil

Kerrygold Grass Fed Butter

Ghee

Dry Spices

PANTRY ESSENTIALS: BAKING & CONDIMENTS

Almond Flour

Buckwheat Flour

Coconut Flour

Coconut Cream

Hummus

Kimchi

Organic Ketchup

Organic Salsa

Primal Kitchen Avocado Mayonnaise

Raw Local Honey

Sir Kensington Mustard

Sauerkraut or Make Your Own

Tomato Sauce

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PANTRY ESSENTIALS: SUPERFOODS

Collagen Powder

Cacao Powder

Berries

Bone broth and Vegetable broth

Goji Berries

Superfood Green Powder

Chia Seeds

Flax Seed

Hemp Seeds

Turmeric

Ginger

Superfood Mushroom Powder

PANTRY ESSENTIALS: Miscellaneous

Tacos Shells

Clean Protein Powder

GET CREATIVE - MINIMAL INGREDIENT RECIPE IDEAS

● SIMPLE PASTA - Pasta (or swap rice) topped with tomato sauce or olive oil + spices (basil, oregano, garlic) with sauteed fresh or frozen veggies.

● HEALTHY TACOS - Frozen turkey, beef, or tofu sauteed in Mexican spices and sauteed black beans, frozen corn, and canned tomatoes with cumin/salt/pepper. Serve into taco shells, tortilla wraps, or over greens or grains.

● STIR-FRY - Any grain cooked and combined with frozen vegetables and Coconut Aminos seasoning or spices. Add frozen meat or tofu if available or hemp seeds for extra protein.

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9 PRODUCE: NOW IS NOT THE TIME TO SKIP THE VEGGIES

● Buy what you can, when available!● Bananas and avocados are 2 favorites to peel + freeze if they begin to overripe - can

always toss in your smoothies.● Blanch + freeze almost any vegetable for later use!! Click here to learn how.

HEALTHY / EASY RECIPES

If your local market is low on healthy goods, try Amazon, Thrive Market, iherb, or Vitacost. Butcherbox is an option for clean sourced protein, while Daily Harvest has frozen smoothies and soup.

SUPERFOODS TO TAKE NOW

Here’s a tip, the famous Emergen-c packets are loaded with sugar and not what you need right now. Try Amazing Grass Superfood Immunity Powder to keep your immune system up!

● Probiotics - especially if you’re prone to digestive issues● Vitamin D (sunshine, egg yolks, fatty fish)● Vitamin C (broccoli red bell peppers, oranges, kiwi, cantaloupe, sweet potatoes)● Ginger + Turmeric Root (add to your smoothie or make homemade tea)● Zinc (meat, fish, nuts, seeds, lentils, eggs)

SUPERFOODS SMOOTHIES

EASY 3 INGREDIENT EGG + HUMMUS WRAP

THROW TOGETHER TACO BOWL

PEANUT BUTTERCHOCOLATE COOKIES

CLICK TO SEE RECIPES

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15 MINUTE FULL BODY WORKOUT

Warm Up/Stretch

3x - Deep inhale through nose and audible exhale through mouth.

30 Second Hold - Downward Dog while pedaling your feet out.

15 Second Hold - Plank

3x - Cat-Cow Stretch

Movement is medicine for your mind and body right now. Prioritize moving your body at least 20 minutes a day.

AT HOME WORKOUTS: https://www.youtube.com/watch?v=wI82Fqkn1eU (more coming soon)

15x - Jumping Jacks or Squat Jacks

15x - Squats

15x - Squat pulses

15 Second - Squat hold

15x Push-Ups (modified on knees)

30 Second Hold - Plank On Hands

15x - Crunches

15x - Sit Ups

FITNESS

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1. Protect + Redirect Your Energy - Where your attention goes, energy flows. Don’t feel guilty setting boundaries around how much media you expose yourself to right now. You hold the power to protect and redirect your energy at all times. Each morning ask yourself “What can I do today that I enjoy?” Or “What can I focus on today that feels positive.” Choose something that feels good to focus on and include a daily activity that makes you happy.

2. Express Gratitude - There are still plenty of positives in your life right now and it’s essential that you emphasize them. Designate a time each day to write down or share with someone 3 things you are thankful for. This is a great exercise to do when someone is overloading their fears onto you. Say something like: I hear you, but I am so thankful for ____.

3. Cozy Up Your Space - Your environment can bring out the best or worst in you. Make it a priority to tidy up your space and stock up on what keeps you cozy/comfy at home. From washing your sheets and cleaning out your closet TO lighting soy candles and adding an extra cozy blanket on your couch, you can keep the positive vibes flowing inside your home.

Stay Calm, Cool, & Collected

Fear is natural and normal during times of uncertainty, but you are more powerful than fear. It’s also true that stress suppresses your immune system and can make you more susceptible to getting sick. Take time each day to realign your mindset to a more positive place.

MINDSET

5 HEALTHY CHALLENGES TO KEEP YOU MOTIVATED & FOCUSED

1. Go 3 consecutive days with no added sugar

2. Cook 1 new recipe a week - be creative with what you have

3. Set a consistent bedtime and stick with it Monday-Friday

4.. Finish one new book during quarantine

5. Run 3x a week - try app Couch25K if your a running newbie

Mantras

This is temporary.

I am grateful for all that I have.

I choose to focus on the positive.

I am safe.

I am happy, healthy, and whole.

FOR MORE HEALTHY TIPS CHECK OUT

INSTAGRAM: @WALKONTHEHEALTHYSIDEWEBSITE: WALKONTHEHEALHTYSIDE.COM

DESIGNED BY: JENNICA ELISE BRANDING