Nourish Live Flow Pantry Guide

We believe that wellness goes far beyond food. It’s about taking care of your mind, your body, your life and the balance among them - a harmony we like to call “flow”. To nourish oneself is not simply about food, but additionally, our emotional, spiritual and physical sustenance: these are together the essentials of well-being. Whether it’s through what we eat, through self-care practices, through engaging in healthy relationships, through moving our bodies, through our career and environment or through our spirituality practice, it’s our goal to empower our clients to nourish themselves on all levels.

However, we also believe that if you want to feel, look and be your best self - you need to nourish your body and your mind with healthy, whole and nutrient-dense foods. To us, this means foods that we love, foods that we grew up with, foods that make us feel alive, happy and fulfilled. We are all about balance. We love to create delicious recipes using fresh ingredients, but we also love coffee and wine! We hope to inspire you to find the things you enjoy to eat, cook & nourish yourself, too.

The Nourish Live Flow Pantry Guide

Top foods to DITCH!

refined sugar
artificial sweeteners
food additives
processed snacks (crackers, chips, candy, sugar cereals)
processed meats (especially with nitrates added)

Top foods to reduce!

Gluten
caffeine
dairy
alcohol

Nourish Live Flow Superfoods

almonds
hemp seeds
chia and chia seeds
sunflower seeds
cacao/dark chocolate
goji berries
berries
blueberries
lemons
avocados
cinnamon
ginger
turmeric
garlic
fresh herbs
onions
kale
cruciferous veggies
spinach
sea vegetables
matcha green tea
fermented foods

Kitchen Pantry Staples (non-perishables)

Fats & oils

coconut oil, extra virgin olive oil, grapeseed oil, sesame oil, organic or grass-fed butter

Flours

buckwheat, coconut, almond and brown rice flour

Grains

quinoa, oats, millet, brown rice, black rice, whole sprouted grain breads and cereals (spelt, ezekiel)

Legumes

chickpeas, lentils, beans

Spices

cinnamon, turmeric, cayenne pepper, ginger, fenugreek, rosemary, sage, thyme, cumin, nutmeg, cardamom, saffron, licorice root, fennel

Himalayan pink sea salt or celtic sea salt

Coffee and herbal teas

Refrigerated Kitchen Staples

Nut & seed butters
Whole nuts & seeds
Nut milks (almond, cashew)
Whole eggs (organic or grass fed)
Fermented foods
Ghee & organic butter
Full Fat Organic Dairy & yogurt

Fruits (These are best organic)

Apples
Blueberries
Strawberries
Raspberries
Avocados
Pears
Lemons
Limes
Pineapple
Melon
Cherries
Peaches
Plums

Vegetables (These are best organic)

Kale
Bok Choy
Spinach
Arugula
Radicchio
Romaine
Dark leafy greens
Sweet Potatoes
Squash: butternut, acorn, summer squash
Tomato
Cucumbers
Bell Peppers
Potatoes
Broccoli/brocolini
Brussel Sprouts
Cauliflower
Cabbage
Rutabaga
Turnips
Parsnips
Carrots
Mushrooms
Celery
Onion

Fresh Herbs

Rosemary
Basil
Cilantro
Mint
Peppermint
Parsley
Ginger Root
Garlic

Fish, Meat & Proteins

Organic and/or wild caught Salmon/Trout
Fresh, wild Pacific Halibut
Free Range or Organic Eggs
Free Range or Organic Chicken
Grass fed beef
Shrimp and Shellfish

Dairy Products (These are best raw, organic or grass fed)

Whole milk
Cream
Butter
Ghee
Cheese
Full-fat and organic plain Yogurt (we love siggi’s)

Nuts & Seeds (These are best organic and raw)

Almond, peanut and cashew butters
Sunflower butters
Almonds, cashews, pistachios, walnuts, pecans, macadamia nuts, brazil nuts, hazelnuts, peanuts
Pumpkin seeds
Sesame seeds
Hemp seeds
Chia seeds