Grocery Shopping tips

Ever heard the saying “abs are made in the kitchen”? 

21415_499290073479344_1149108752_n

I’m sure you have and honestly, it’s not a cute phrase that fitness freaks love to share. It’s actually true! You cannot shed that stubborn belly fat with exercise alone – even if you’re working out umpteen hours a week! In order to show off your hard work, your meals MUST be filled with whole, “clean” foods. Besides that, you are obviously invested (hopefully, anyway) in achieving and maintaining a healthy and well-functioning body, aren’t you?

Good answer 🙂

So let’s begin at the beginning…stocking your home with the foods that will help you look and feel your best long term. I will share what I do and how I help my clients eat to reach goals – instead of starving themselves as diets will have you believe. #ugh

Here are my tips for grocery shopping: 

  • Do not go out hungry! Eat beforehand! (pretty explanatory but needs to be said)
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores. (I’ll be sharing more on my coupon tips this year)
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Always shop with a list so you don’t forget anything…and stick to the list ONLY! Don’t buy more than what you need! It will save you money and stress in the long run.

 

 

 

Grocery List (you can copy this off and take to the store)

*means it’s a better option 😉

Proteins:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)*
White Fish
Wild Salmon*
Tofu (Vegan friendly)
Plain 0%-2% fat Cottage Cheese
Plain 0%-2% fat Greek Yogurt (I love FAGE brand!)
Nonfat or low-fat cheese sticks

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! These are just a few suggestions b)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

 

NEED A PLACE TO START? 

 

screen-shot-2017-01-08-at-7-12-50-pm

Get daily emails sent directly to your inbox with my FREE 7-Day Slim Down Program!What’s included?

7 Day meal plan & nutrition tips to boost metabolism

daily motivation to help you push harder

and free training, coaching & support in the Facebook group!
Ready to transform your body (and life)?

Click below to sign up now!
http://eepurl.com/b4VkDD

Advertisements

How to stop struggling and eat healthy already!

Eating healthy can feel overwhelming and complicated and challenging. I found an article on the Team Beachbody Blog that pinpoints the 7 most common struggles when it comes to eating healthier and I wanted to share with you today. Hope it helps!

1255208_369625306502014_1900918221_n (1)

We are inundated with options on how to eat; low carb, organic, whole grains, Paleo, vegan, keto, body type…and so many more it can make you give up before you begin. Which is the best option and why are there so many? You’re only interested in what works and you want results sooner than later, right?

Let’s first understand that it isn’t going to be a “quick fix” or temporary change; it’s going to take some effort but once you get over some of the struggles and create your own balance…you’ll be surprised at how much easier it becomes!

Let’s start from the beginning and keep it simple, ok? First of all, we are going to visit the 7 most common issues when it comes to healthy eating and how you can make it simpler to start now.

Issue #1: How do I eat healthy anyway?? 

I know it can seem overwhelming to start the healthy eating lifestyle if it’s something you’ve never done before. Which foods are healthy? How do you cook these foods?

First of all, take a deep breath and relax. You are definitely not alone in this area. When you start eating healthy, it’s normal to feel a bit unsure about some of the food choices and how they will taste. Will you like them? Will it be difficult to do? Where do you get the best products and how do you eat healthy when you’re eating out? It’s about starting slowly and taking it one step at a time. This is always the best practice to long term habits; as you have time to learn as you go and lessen the feelings that can overwhelm us when we are in a rush to do it all at once.

Start with a basic list of foods you can stock up on. (For my FREE 7 day Slim-Down grocery list and meal plan, click HERE) Then, each week, just add one new item or try one or two new healthy recipes until you start to find your groove. You’ll notice that you gravitate towards certain choices and once you eliminate (or cut back) on processed foods and sugary foods, your taste buds will be more interested in the natural flavors that healthy foods provide. I like to watch the cooking channel to gain some new ideas and browse through Pinterest or google for new recipes. The secret is to never get bored with your food selections so you don’t start to crave the unhealthy foods that you used to turn to.

Issue #2: But healthy eating costs so much more!! 

I know you’ve probably heard it before, or even said it yourself, “Fresh fruits and veggies spoil so quickly. Buying organic foods costs so much more. It’s just so expensive!”

Right? If you can’t afford to buy all organic foods, that’s totally fine! Be picky about the ones you spend more on.  Check out the clean/dirty produce list to help guide you to the best options. If you can’t afford to buy organic at all, choose the produce from the clean list instead.

Buying produce in-season can always help save money; and it tastes so much better too! Frozen fruits and veggies can also be easier on your budget and are just as healthy fresh choices (they are flash frozen at their peak of ripeness). Instead of using crushed ice cubes in your Shakeology or smoothies, use the frozen fruits instead. If you are tired of dealing with wilting raw spinach or kale leaves; add them to soups or use frozen spinach or chopped frozen kale instead.

I have a client who lives in Alaska and struggles getting in enough fruits and veggies because they have to wait for shipments to come to their area and purchase the foods before they are all gone from other shoppers! Talk about real struggles! But she gets it done with the frozen options and on a really bad period of low or no veggies/fruits, as long as she gets her Shakeology in – she is certain she is feeding her body the right nutrients to stay balanced. When there is a will, there is always a way! 😉

Issue #3: I hate grocery shopping! 

I totally understand this issue but have since come to terms with it as I’m a crazy coupon lady now! 😉 But for those of you who really do hate shopping, you have many options now! There’s online help to the rescue. Grocery stores deliver more frequently now and it’s easy as choosing the items from the online website. Amazon now provides a service with Prime Now and you can order on your phone or computer and schedule your groceries to be delivered at a time that’s best for you. Need I say more?

Issue #4: Unhealthy food marketing is everywhere now!! 

1001710_10201797486289743_2077024786_n

All you have to do it scroll through Instagram or Pinterest and you’ll see crazy food recipes and pictures of double stuffed cookie dough pie dipped in chocolate or slutty brownie bars oozing with marshmallows – and so much more. The temptations can almost hypnotize us into feeling as though we need these items. There is never a shortage of candy, doughnuts or cookies at the office either. So what to do?

Why not start a new trend in your circle? Be the change you want to see in others. I find it so ridiculous the choices we continue feeding ourselves and the ones we love and yet, complain about our lack of control or our growing waist lines. We can take back control and provide healthier solutions in the office, home or at events. You can find healthy baked items online to take with you to the next birthday celebration, that next early morning meeting or during special get togethers. It gives you the option to eat better and not feel like you’re depriving yourself; and it also helps someone else make a better choice along with you.

Issue #5: I don’t have the time to eat healthy! 

This one is one I hear so often that I’m surprised it isn’t listed as #1! I know the thought of driving through the fast food chain drive-thru seems so much simpler than coming home and figuring out what to eat and how to make it. But can I share how much easier my life is (for me and my family) now that I’m meal prepping for the week on Saturday or Sunday? I even save so much money because I have all of the items I need on hand for the week in my weekly grocery store visit; instead of rushing back and forth when I realize I need one of this or that. All it takes is an hour or two on the weekend to meal prep and it saves you hours of time during the week. No more rushing around trying to figure out what to make for breakfast, lunch and dinner all week.

I create my weekly meals and write out the recipes, ingredients and head to the store. This all takes me about 2 hours max. I then spend time putting the foods away and posting my weekly menu on the refrigerator so I (and my family) know ahead of time what’s available and what’s being served. Need more help? Healthy meal planning is easier than you may think. In order to get started, Beachbody has some meal plans here to provide some great ideas.

Click here: Meal Plan Ideas

Or here: 90 minutes meal prep from start to finish

Issue #6: What if you make a recipe that doesn’t work for your family? 

This has happened more times than I’d like to admit but it’s true. I’ve made a recipe that I was sure was going to be a hit with the family; and even though I might love it, either the hubby or kids (or both) said otherwise. First of all, the ego is hurt but what about the food that’s left? It’s tempting to just go back to the choices they prefer and forget about cooking healthy forever! (melodramatic music, playing in the background)

But I have to tell you to stay strong and keep going. Try different foods or cook the foods in different methods. If you find you (or your family) won’t eat steamed broccoli, then try roasting it with some olive oil and salt sprinkled over. Just making some simple changes can do wonders for your taste buds.. and theirs!

Issue #7: You are fearful of missing out on the the decadent foods you love! 

When we feel deprived of foods (or anything, really), it makes us want those things more than ever. I recommend allowing your favorite foods every once in awhile; or at least a few times each month. If we focus on the feeling of being restricted, we cannot enjoy the healthy habits we are gaining. Eating healthy does not mean being absolutely perfect. That’s not possible. Choosing to eat healthy 80% of the time – allows us to enjoy some treats and “cheats” 20% of the time.

You can eat your pizza and brownies and cookies…just not every day!

What is your favorite treat that you don’t want to live without?

Are you prepared???

It’s Sunday. It’s Sunday before the week of Christmas. It’s both “busy time” for most and “time off” for us as well. How do we handle balancing having “fun” with staying on track and not going completely backwards this next week or so before the New Year’s resolutions bull crap. (sorry but I am not a fan of announcing a “goal” because others say we must do so. no deep emotions for sticking to it and 90% of people quit by Valentine’s day)

For me, it starts with why am I doing this? Is it worth it for me? Will I feel deprived of some sacrifices I’ll need to make in order to succeed? Because, let’s face it, if we want something that most people don’t have; we have to do what most people won’t do. 😉

Take for instance, working out this month. The gyms are pretty empty. Even if you are not a gym member, do you even workout? Do you walk? Press play on your DVD workout programs? Get outside and just move more? It’s typically the time of year that is cold and “hard” to do so. I hear too many people say things like, “I have so much to do and will get on track on Jan 1″…

That comment means I’m not really interested in being uncomfortable and different. Are you willing to sacrifice some sleep time to fit in a workout in a busy schedule? Are you focused enough to plan out your meals each day or week in order to have all the foods you need prepared and ready for success? Or will you just head to the nearby “drive thru” and pick the healthiest item there? Will you choose to do something different than your family or friends at your holiday gatherings and eat what you enjoy and leave the rest for others to eat; or will you cave in to peer pressure and fill your plate with everything because people are watching?

I challenge you to stand out this year. Be brave and do what you said you’d do that last time you committed to achieving your goals. Jan 1st won’t help you. That is when “everyone” else starts…(and like I said, they will most likely stop very soon)

Here’s my accountability for the week before Christmas. Yes, I am planning my meals and workout times for ever day this coming week….even FRIDAY!!! 🙂 (option: you can opt to use Friday as your scheduled REST day if that is more helpful for you)

Here’s what my week looks like:

Mon: 5am workout

Tues: 8am workout

Wed: 8am workout

Thurs: 8am workout

Friday: 5am workout (before everyone wakes up!)

Sat: 8am stretch

Sun: rest day

Meal plans:

Screen Shot 2015-12-20 at 1.32.37 PM

Grocery run done:

 

Screen Shot 2015-12-20 at 12.35.23 PM

 

Post below how you plan to spend this coming week?