Nutrition Workshop

October 12th,Wednesday 2011

Come visit me at Whole Foods tonight!I’ll be hosting “Debunking Food Myth’s” a workshop that changes the way you think about water, leafy greens, carbs and fat!

It’s FREE and so are the WONDERFUL nutrition and recipe packets you get as party favors!

6:30-7:30pm Whole Foods Bridgeport

Lake Oswego, Oregon



Happy Healthy Eating!

Your Healthy Grocery Girl




Pumpkin Protein Smoothie

Every morning I have a smoothie for breakfast. It’s fast, delicious and SO healthy.

Now that Fall (my favorite season!) is here I wanted to put a fun fall spin on my morning routine….PUMPKIN!



  • 1 cup almond milk
  • 1/2 cup canned organic unsweetened pumpkin
  • 1 tsp pumpkin pie spice (or 1 tsp cinnamon, 1/4 tsp ginger, 1/4 tsp nutmeg)
  • 1 serving dairy free vanilla protein powder
  • 1 tbsp organic ground flaxseed
  • 1/2 cup ice
  • Add filtered water for consistency as needed
*Optional: 1 Serving Amazing Grass Green Super Food (this stuff is truly Amazing)
*Optional: 1/2 Banana or 1 tbsp honey for a touch of sweetness
Happy Healthy Eating… or in this cause… Sipping!
Your Healthy Grocery Girl
Photo Oh She Glows

Happy Healthy October

Frazzle Free Fall Continues...

Are you prepared for a Healthy Halloween?

We tend to get sick more often around the fall and winter, a time when sugary treats accompany every holiday celebration, and this is because sugar weakens our immune system!

This halloween, give out the healthiest treats you can to help keep your neighborhood and your family healthy.

Here are 4 treat Ideas to stock up on this Halloween

Instead of Reese’s Peanut Butter Cups, which have 210 calories and 4.5 grams of fat per 2 cups….

Give away Justin’s Peanut Butter Cups, which have 200 calories per 2 cups and use all natural and organic peanut butter and ingredients.

Instead of Candy Corn, which contain 100 calories per 13 1/2 corn kernels and are made with High Fructose Corn Syrup…

Give away Annie’s Organic Fruit Bunny Snacks, which have 35 calories per package and are made entirely of organic natural ingredients

Or Halloween Carrots… ok i’m not going to pretend that giving away carrots is cool on Halloween, but they are definitely healthy!

Instead of bite size Hershey’s Chocolate Bars, which are 210 calories and 22 grams of sugar for 5 mini pieces…

Give away Endangered Species Chocolate. These Organic and Fair Trade treats, donate 10% of profits to wildlife conservation and each chocolate come with insect trading card!

Happy Healthy Eating!

Your Healthy Grocery Girl

An Apple A Day

Packing A Greener Lunch

Frazzle Free Fall Tip #3
Packing A Greener Lunch 

1. BULK. Buy snacks in bulk and portion them out into reusable food containers (or make your own like the photo above!) Freeze what you are not going to eat within the first few days to keep fresh.
2. PORTION. Track waste. Ask your child to bring home uneaten food. If you notice your little one is only eating half a sandwich, only send half a sandwich. This applies to adults as well! Only pack what you know you will eat during lunch and snacks, and you’ll cut down on waste and better monitor portion control.
3. REUSE. Pack stainless steel or wooden utensils. Wash and reuse. If this is too risky for your kids, start off with plastic and ask that they bring it home. When you are comfortable that they will come home with the real stuff, transition into it.
4. INVEST.  Invest in reusable food containers for both hot and cold foods. Nothing too expensive as kids tend to lose the tops often. Buy assorted sizes so that you can put dried fruit, crackers, sandwiches, cut up fruits and veggies in them.
5. PLAN. Cook more, buy less. Plan meals for the week ahead and stick to the plan the best you can. You will find that you will eat better and spend less money.
6. S.O.U.L FOODS. Buy Seasonal, Organic (when you can), Unrefined and Local.
7. NATURAL. Buy and pack water in a BPA free reusable drink bottle. Water is the healthiest beverage option for you, your children and the environment.
What green living lunch suggestions do you already follow and which ones are you looking forward to implementing into your Frazzle Free Fall?
Happy Healthy Eating!
Your Healthy Grocery Girl

Taming The Lunch Time Trade

Frazzle Free Fall Continues!

“I’ll Trade You My Cookie for Your Juice Box”

Plate Waste? Dumped Lunch? 

Packing lunches from home seems to be a cheaper & healthier option, or is it? The average time length kids have today to eat their lunch, is not very long. If you want to be sure that what you’ve packed from home doesn’t end up in the garbage, or even worse, traded for a Twinkie, follow these tips to increase the likelihood that your healthy foods from home will be eaten.

1. Familiar Favorites. Lunch time is not the time to try out your new recipe on the family. If it looks weird or scary and your little one is already a bit nervous to be at school, your new Kale Chip creation may go untouched. Pack familiar favorites you know your little one will gobble up.

2. Assembly Free. You don’t want your little one to spend half of his / her lunch period peeling an orange instead of actually eating it. The more ready to eat the items are, the more likely they will be eaten.

3. Sweet Treats. Everyone loves a little sweet treat to the end of meal. Have your child decide what sweet treat they want in their lunch and the chances it will be traded, dumped, or return home to you, will be less.

Here are a few ideas for Healthy Sweet Lunch Box Treats:




Honey Peanut Butter (Justin’s Nut Butters are Amazing)

Lightly Naturally Sweetened Dry Cereal

No Sugar Added Applesauce

Baby Carrots Dipped in Peanut Butter or Yogurt

Low Sugar Fruit Flavored Yogurt

Dried Fruit (Dried Cherries are Delicious!)

Homemade Cookie (If they helped make it, even more fun!)

Looking for help planning your back to school family meals? Let Healthy Grocery Girl help out!  I look forward to helping make your Fall Season…. Frazzle Free!

Happy Healthy Eating!

Your Healthy Grocery Girl

Frazzle Free Fall


It’s that time of year when the long warm days of summer turn into cool brisk fall evenings. Whether you are going back to school, excited for the little one’s to go back to school, or just a kid at heart that loves the possibilities that come with a new season, it can be an exciting time of year for many!


Fall can also mean back to a busy routine, school schedules, car pools, activities, and extra thought in preparing and making early morning breakfasts, packing lunches, snacks and family dinners. Don’t let the fun of fall turn into frazzle. All September I will be providing healthy tips to increase your health and increase your free time! Because at the end of a long day, don’t you just want to cuddle up with your family?


Frazzle Free Fall Tip #1

Schedule: This may sound simple but, it is going to be your blueprint to sanity. I am not talking about a multi-colored glow-in-the-dark highlighted (all though that would be cool) cross-referenced 100 page family fall itinerary. I am talking about a community communication board where everyone is in the know of what is going on.

A community calendar is also a great place to brainstorm family dinners. Kids and your spouse can help out by adding what THEY would like once week or more for dinner. When “What’s for Dinner” is written in large font on the wall hopefully it will decrease the question being asked. Plus writing down family meals in a week or month in advance will help create a grocery shopping list and not finding yourself asking,”Oh yea… What IS for dinner?”

Have you ever heard of Idea Paint? Genius! Paint this stuff on the wall and you have an instant white erase board-er-wall!

Running low on milk? Out of Bananas? Little Jimmy polish off the last of the Organic Cereal-O’s? Everyone can contribute to the list as they notice items are running low in the pantry or refrigerator, and writing on the wall is just way cool. Suzie-Q can also write down any items she may need for an upcoming school project; poster board, glue-sticks, googly eyes. Then just take a picture of the wall with your iPhone! Instant portable grocery list from your house to the market. Snazzy.

Frazzle Free Fall Summary: Create a family COMMUNITY Calendar / Schedule.

Now get to it! See you soon for another healthy tip for a Frazzle Free Fall!

Happy Healthy Eating!

Your Healthy Grocery Girl

PUREly Delicious

I was at Trader Joe’s the other day and decided to check out the nutrition bar aisle to see if there were any newbies. At first glance I noticed “Pure” bars. The bright beautiful and clean packaging definitely caught my eye. Upon further investigation I really loved that these bars are all natural, gluten free and vegan. Then I flipped the bar around to read the nutrition label and ingredient list. For an average of 180 calories each bar has approximately 3-5 grams of fiber, 7 grams of protein, are low in saturated fat, and the ingredient list…. nothing but goodness. Ok, ok….I decided to give them a whirl hoping the taste was as good as the marketing.

I picked up the Chocolate  Brownie Pure Bar… need I explain why this one caught my attention?

As well as the Cherry Cashew Bar.

Ok well now I just feel bad. I’m sorry to the majority of the other snack bars out there, but Healthy Grocery Girl has a new favorite. The decision was simple and Pure.
Happy Healthy Eating!
CHERRY CASHEW PURE BAR INGREDIENTS: Organic dates, organic cherries, organic walnuts, organic agave nectar, organic almonds, organic cashews, organic brown rice protein. That’s all!

Chocolate Brownie Pure Bar Ingredients: Organic Dates, Organic Walnuts, Organic Agave Nectar, Organic Almonds, Organic Cashews, Organic Brown Rice Protein, Organic Cocoa. That’s All!

Hello world!


Megan Roosevelt is a fun loving foodie, Registered and Licensed Dietitian and Nutritionist, and the founder and owner of Healthy Grocery Girl LLC.

Healthy Grocery Girl offers nutrition services that include; Nutrition Coaching and Counseling, Healthy Kitchen Makeovers, Meal Planning and Grocery Shopping Assistance.

A unique aspect to Megan’s business is her Healthy Kitchen Makeover’s, in which she cleans and organizes client’s pantries and refrigerators removing and setting aside all unhealthy food and in turn provides suggestions for healthier alternatives. All unwanted non-perishable foods are then donated to the Oregon Food Bank and clients receive a tax write-off for their donation.

Healthy Grocery Girl also provides nutrition education and grocery shopping tips through her informative yet entertaining online video’s, newsletter, blog and local workshops for organizations, small groups, and corporations.

Helping busy individuals achieve their health and weight goals through natural balanced eating.

Happy Healthy Eating!