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I made this video almost a year ago but I still follow this advice myself! Watch the video for my tips on successful grocery shopping, and then look below for a sample typical weekly shopping list for myself and my boyfriend. 

GROCERY SHOPPING TIPS FOR VEGANS - YouTube

I have gotten a few questions about my weekly shopping list/grocery order so here is what we buy on a weekly (and monthly) basis. Don't feel any pressure to make your list look like this- this is just what works for us.

Produce:
bell peppers
zucchini or cucumber
carrots
kale/spinach/mix greens
bok choy or broccoli
snow peas
raspberries or blueberries (if on sale)
bananas

Grains/Starches:
pasta (usually a box or two of spaghetti or rotini)
quinoa or rice (if needed that week, the packages we buy can last for 3-4 weeks)
rice noodles
packages of oatmeal
granola or cereal

Sauces/Condiments (don't buy every week, but stock up when needed):
Thai yellow curry sauce
soy sauce
ketchup
vegan Mayo
plum sauce

Frozen:
spring rolls
frozen berries/fruit for smoothies
fries
vegan mock-meat like vegan chicken strips

Canned:
chickpeas
black beans
tomato sauce
pumpkin puree

Other:
almond milk
coconut yogurt
nacho chips & salsa (occasionally)

I hope this was helpful! As you can see we eat a pretty "normal" diet that includes both whole and processed foods. This is what works for us. 
 

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LIV'S HEALTHY LIFE by Olivia Biermann - 1y ago

For me, and many others, Sunday is typically a day to get your shit together. Meaning cleaning, laundry, planning, face mask, movies, relaxing etc.

While Sunday is a perfect day to play catch-up and do all these things, at the beginning of this week I got a cold and it was a really good reminder to take a cue from the most chill day of the week- Sunday.

Instead of forcing myself to push through the sneezing and fatigue to go to the gym or complete my whole to-do list, I decided to take the day to reboot. I think my cold has partly to do with how stressed I have been feeling mentally these past couple weeks. Thus: I made my Wednesday a Sunday.

Today I set aside some time to do laundry, clean up the office, rewrite my calendar and schedule things properly, and do a face mask& full body scrub. This doesn't mean I didn't work today, and in fact I actually got some work things done that I had been hoping to do, but they got done with ease.

Taking time in the middle of my week to reboot, have some me time, relax and reflect is just what I needed. And I have a feeling you need it too. Next time you are in the middle of one of those weeks where everything seems chaotic and your body is responding by physically trying to slow you down, set aside a bit of time to reset and give yourself a break. Whether this is cleaning up the pile of dishes on your counter, taking a bath, organizing your closet, washing your sheets, putting on pore strips and catching up on your favourite series, do something today that reminds you of Sunday. The feelings of accomplishment and relaxation are sure to follow you throughout the rest of the week and make everything a little bit easier.

Try it, and let me know how it goes in a comment below!

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LIV'S HEALTHY LIFE by Olivia Biermann - 1y ago
This "what balance means to me" post was written by Sonja. Find her on Instagram at @seifenblasenmaedchen_blog or on her blog.

Waking up at 9 am but falling asleep again. Standing up at 10 am, have a whole grain sandwich with jam and a cup of coffee with almond milk.

Washing my face, doing my makeup and hair and then, go out for a walk... It’s nice and warm outside so I get thirsty after a while. Drinking some lemon and ginger infused water to cool down. 

Then, eat the leftover spinach lasagne from yesterday evening. Chat with my grandparents who called me on the phone for almost an hour.

And, why not bake some vegan chocolate chip cookies for ice cream sandwiches and listen to Lana Del Rey songs? And also, have a glass of iced coffee with the rest of the soy vanilla ice cream... 

In the afternoon, head to the book store around the corner to get some fresh air again and to and buy a book for my grandfather. Another sandwich and some tea for dinner.

In bed, edit the pictures I took today and drink lots and lots of tea. Then, have a face mask and maybe a shower and decide it’s time to sleep. 

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LIV'S HEALTHY LIFE by Olivia Biermann - 1y ago
This is the second instalment of my new "what balance means to me" series. In my last post I asked you guys to share your own piece! This one was written by Kristen who recently started her own blog Joy & Wild. Make sure to check it out after reading this beautiful post :).

My morning started early - waking up at 6am on a day off work. A smoothie full of healthy fats and a mug of green tea later, I was in the car heading from the city to the mountains. I had packed two backpacks: one for a hike to an alpine meadow, and the other to begin researching for a 15-page paper. The former held water, a camera, and some dark chocolate, while the later contained my laptop, notebook, and a knotted charging cord. Both packs carried my ambition.

Our car sped around the mountain highway with the ocean on our left and rocky cliffs to our right. Though nowhere near our destination, I could feel my tensions ease, as the promise of nature grew more tangible. We stopped at a gas station in the first town we passed. I bought a pack of trail mix and promptly inhaled it as my soft hunger grew to a growl.

After getting a little lost on old logging roads, we found the trailhead to our hike. It was steep. It was challenging, yet, somewhere within me comes alive in the woods. Finger tips to hipbones, palms to rib cage, my breath became art and my arms became wings. My heavy city soles evolved to fairy footprints among the moss. I floated over forest floors in a weightless dance. I found myself running over roots to return to my own. I grew up in a small mountain town but moved to the city for university. Wilderness feels like home to me. I was satiated and safe in the caress of Mother Earth.

We spent hours in that meadow. Frolicking in fields of wild flowers while the wind played with our hair and silence embraced our bodies. Time did not exist in those hours, and neither did our phones. It seems funny, looking back, how the outdoors does not seem like the “outside world” when you’re there. Schedules, social media, and work seem like reality when truly it is all a craft. In nature we feel we are in a sanctuary being rocked slowly awake to find our raw state of being.

We left feeling whole.

And then we returned to our schedules. We nestled into a cozy café in a comfortable seaside city. My friend ordered a soy turmeric late and I ordered a soy lavender London fog. Each sip was like drinking a cloud. I pulled out my notebook and began to search my university’s online library for barriers to competitive sport for people with spinal cord injury. The results blew my mind. Though studying is considered to be a hassle, I threw myself into the task. I became consumed by the literature and thrilled by successful interventions. I sat there and realized for the first time in a while how much I love rehabilitative science, neuro-anatomy, and education.

The “real world” is what you make it to be. For me, it is balancing my creative, raw, adventurous side with the part of myself that adores education, structure, and a professional healthcare career. They are not mutually exclusive. You can have it all.

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This is a new series that is part journal entry, part "what I ate today". The foods I eat vary greatly on a day to day basis, and my food choices are very influenced by what I do each day. This gives you a peek into my every day eating habits and what balance looks like for me. Disclaimer: I am not a doctor and this post is not meant to recommend a specific diet, amount of calories or any sort of nutritional counselling. This is merely a look at what I eat on any given day and what works for me.

________________________________________________________________________________

Wake up. Immediately head to the gym after a glass of water and washing my face.

Super sweaty workout. The kind that makes you feel like a new person because you sweat everything out. The bad and the good. Come back for a stretch and then have a nice warm shower. Hair smells clean but stomach is growling. 

A smoothie for breakfast, with added coconut yogurt to stabilize the blood sugar.

A snack of some jalapeño potato chips at 11 am after filming a video. Work work work.

For lunch, quinoa with yellow Thai curry. A huge handful of spinach that wilts underneath the quinoa. Feeling very full but very satisfied. Work some more.

2 pm. Need to get out of the apartment. Meet up with friends at my parents' house outside the city. Sit on the porch in the heat having a drink and talking about travelling to China. 

Decide its time to cool off. A dip in the lake. Swimming out and treading water for what feels like ages, chatting, laughing and basking the sun and sparkling water. It was cold at first but now the water almost feels too warm. 

Wear a towel like a dress and head to the only fast food place that has veggie burgers. Get a bowl with fries, crumbled burger, salad and guac. Plan to only eat half but end up eating the whole thing and washing it down with iced tea. 

Head down a few floors to our friends' apartment on the opposite side of the building to catch the fiery sunset and lavender skies. 

Sit chatting for hours while the room gets darker and darker. Sipping coffee with almond milk creamer and eating cookies that didn't have enough flour. 

they're too gooey! You can't pick them up!

They taste so good.

A few more glasses of water before bed. Climb into the cool white sheets, feeling tired in the best way and so, so content. 

See all my "what I ate today videos" on my youtube channel here.

I would love for you to share your own "what balance looks like for me" post! Send me an email at contactlivb@gmail.com with your post and some photos. I will publish some here on the blog!
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