306-715-5396 caitliniles@live.com

Hi friends!

I know it can be quite overwhelming figuring out where to start on this whole healthy living journey. I previously wrote a post where I shared what you can find in my pantry, but I thought I’d do up a quick and easy little primer for some of the most basic switches you can make to improve your health. You can start slowly by replacing a couple things every time you shop so that you’re not overwhelmed or taking too big of a hit in the pocketbook. This post is a great second step to take after you’ve followed my Where to Start guide from my very first Dear Cait! I often get asked now that I know how what I’m eating makes me feel, where do I go now? And so this post was born!

I’ve divided this list into Inflammatory foods and Healthifying foods. In the inflammatory column you’ll find things like refined flour and sugar, diet and regular soft drinks, and vegetable oils, all of which promote inflammatory responses in the body. You can check out my post on the dangers of vegetable oils for more information. I’ve also included peanut butter because it is often contaminated with mould and it’s a food to which many people are allergic. With so many other delicious nut and seed butter options out there, why waste our time on a less than optimal food? Since there’s a finite amount of food we can reasonably eat in a day, we should be focusing on getting the most nutritional bang for our buck with every meal! So check out my guide below to help you get started on your very own pantry (and life!) makeover.

Easy Pantry Switches to Healthify your Life


Inflammatory HEALTHIFIED
Vegetable oils:  Sunflower Oil

Safflower Oil

Corn Oil

Canola Oil

Soy Oil

Peanut Oil

Olive OilCoconut Oil

Avocado oil

Walnut oil*

Hemp oil*


Lard (from pastured animals)

Sesame oil


Refined and Whole Wheat FloursGluten-containing Flours

  • Spelt
  • Kamut
  • Rye
  • Barley
Coconut FlourAlmond Flour

If grains are tolerated:

Rice Flour

Millet Flour

Quinoa Flour

Chickpea Flour

Fava Flour


Margarine Organic and/or grassfed butter
Conventional Dairy

  • Milk and cream
  • Butter
  • Yogurt
Grassfed and/or organic dairyCoconut milk

Nut and seed milks

  • Almond
  • Hemp
  • Cashew


White SugarSucanat


Corn syrup

HoneyMaple Syrup

Coconut Palm Sugar or Sap




Regular and Diet Soft DrinksSugary Juices Coconut waterFresh Squeezed or Sugar Free Juice

Flavoured water infused with:

  • Mint
  • Orange
  • Cucumber
  • Berries add a drop or two of stevia for sweetness


Conventional Peanut Butter Organic nut and seed butters:

  • Cashew Butter
  • Almond Butter
  • Sunflower Seed Butter
  • Walnut Butter
  • Pumpkin Seed Butter
  • Hazelnut Butter
  • Or a combination of any of the above!

* Do not heat these oils as they contain unstable omega fats which go rancid upon exposure to heat and light.

So that’s my handy little guide for some easy pantry switches to take your health to the next level. You can download the PDF here for easy reference when you’re shopping: Easy Pantry Switches. Thanks for stopping by friends and have a wonderfully whimsical week!

Cait xo