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


buckwheat, coconut, almond and brown rice flour


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


chickpeas, lentils, beans


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

Fermented Foods

  • Kombucha
  • Kimchi
  • Kefir or Yogurt
  • Pickled veggies
  • Miso
  • Sauerkraut
  • pickles
  • tempeh