“Do's and Don'ts”

Here are some great tips that I use when I go food shopping!
Follow these tips and I guarantee you will start to look better...

DO NOT, no matter what you do go to the supermarket HUNGRY or THIRSTY.
As soon as you step into a store with any type of food, your mouth starts to water, your hunger grows, and that little sign in your head wants to eat everything around you. Supermarkets have marketing experts that make you feel this way. The smells, displays, and excitement are all factors that make you want to buy, and eat, and eat and eat! You all know how it is to go by the supermarket bakery and smell that delicious bread baking - you just want to buy all of it, or at least taste it. DO NOT do it! Tell yourself it is all a marketing game...

DO try bringing a bottle of water into the supermarket with you, or chew a piece of gum while you are shopping. This way you are not tempted to rip open a bag of chips, or candy!  If you are hungry buy a piece of fruit while you are there, and have that. Avoid going down the "RED ZONE Aisles" Red Zone are aisles with the chips, soda, cereals, breads, and cookies. Most of the "RED ZONE" products actually pay to be displayed at eye level, and are strategically positioned in the middle aisles of the store. Yes, the shelves look perfectly stocked, and the colors and labels look great, but check the back of those labels, and really read the nutritional facts. You will soon realize you shouldn't even go there and you are better off without it!

DO NOT walk into a supermarket without a list, or an idea of what you are going to buy. This will enable you to just pick up items you do need, and not items that may be a bad choice health-wise.  This will not only save you on calories, but it will save you some money too.

DO prepare a list for the supermarket right before you go.  Bring it with you and follow the list precisely.  The list should contain all your food choices for at least a week, and include lots of fresh veggies, proteins, fruits, whole grains, and water. This will also keep you away from the "RED ZONE" aisles.

Here is a sample of my weekly shopping list that you can print it out and bring with you to the store.

First, walk directly to produce section.  This is where you are going to pick up all your fresh herbs. DO NOT get distracted with the delicious smells and sights of all the food!

2 Bags of Fresh Spinach
4 Containers of Olivia’s Salad (already prepared in a plastic container, great to take out with you for lunch) I always get the 50/50 Blend with spring mix and spinach
4 Cucumbers
4 Tomatoes
1 Bag of shredded carrots
1 Celery Package
2 Red Peppers/2 Green Peppers
4 Nectarines
4 Bananas
1 container of blueberries, or strawberries
2 Sweet Potatoes

So that is all my produce, now it is time to go directly to the meat section

2 packages of Ground Turkey
4 Packages of sliced chicken breasts
1 package of turkey chops

Next, its time for dairy products

1 package of Low Shredded Low Moisture Part Skim Mozzarella Cheese
4 Containers of 100% Liquid Egg Whites
1 1/2 Gallon of 2% Milk
1 Package of Fat Free /Sugar Free Jello Pudding Snacks
1 Container of Fat Free Cool Whip

Now, whole grains/good carbs

1 Package of whole wheat low carb wraps
1 Container of Steal Oats Oatmeal
1 Box of Quinoa (or Brown Rice)
1 Box of Whole Grain Pasta
2 Cans Chick Peas or Black Beans

Ok, now onto miscellaneous products

1 Can Pam Non Stick Spray
1 Case Bottled Water
5 Bags of Frozen Veggies (Broccoli, String Beans or Mixed Blend)
1 Bottle Extra Virgin Olive Oil
1 Bottle Balsamic Vinegar (or Red Wine Vinegar)

As you can see this shopping list is strategically planned, and does not allow you to go into the aisles you do not need to be in..
There is a variety of protein, veggies, carbs, and grains that will lead you on the correct path.

Stay tuned for some easy recipes and more tips....

One more tip...Park far away from the store..this way you get some exercise!