Grocery shopping

Does the phrase "grocery shopping" strike fear into your heart? Here are some tips to help make the process less painful.

1. Make a list!!!!

If you have a list the temptation to purchase extra, unnecessary items is greatly minimized. Making a list means you have a plan for meals, already know what is in the pantry, and only shop for missing ingredients. Occasionally, I do flex from the list if I see a regular pantry item on sale and can stock up at a good price.

2. Shop the perimeter of the store!!!!

The perimeter of the store is where the fresh foods are stocked. The center aisles typically have processed food items, and non-food items. If you need items from the center aisles, look for organic and whole ingredients.

3. Read, read, read, labels!!!! (see my previous post on what not to buy)

Read the ingredients on the label. Look for things that have few ingredients on the list. Make sure all the ingredients are recognizable. (If you can't pronounce it or aren't sure what it is, don't buy it.) Also check the sodium and fat content of the item. (Many quick fix items are more nutritious, when made from scratch at home. Often you can prepare a larger batch and freeze the extra for something quick later.)

4. Stick to your budget!!!!

If you have a set amount to spend, don't go over it. Use coupons or substitute one item for another that is on sale. For example if a recipe calls for chicken breast, but whole chickens are on sale, buy one of those and cut the meat off the bones yourself. Likewise with produce, if red leaf lettuce is less expensive than romaine, purchase it instead.

5. Compare prices!!!

Certain staples are a part of every pantry. Know your local grocery stores, and be familiar with their specials. You may buy milk at one store, and eggs at another depending on their prices. I shop 3-4 stores on a regular basis and know the prices and stock up when they have sales if the budget allows.

Hopefully these tips will help streamline your grocery shopping experience.

Favorite Food and Nutrition Websites

Here are some of the nutrition blogs and food websites that I enjoy reading. Most of these are other women near my age that are on their own health and wellness journeys and enjoy blogging and sharing their experiences. The top 2 that I read often are

www.thenourishinggourmet.com This was the first blog I stumbled upon when I was looking for some nutritious recipes. Kimi is the author and she is very knowledgeable in making cost effective, nutritious dishes.

www.keeperofthehome.org Stephanie has a fantastic e-book on small steps to living a more natural healthful lifestyle. She also has some fantastic recipes.

A few others that I like and browse on a regular basis for health and nutrition information.

www.nourishingdays.com She is currently doing a series on the health benefits of eating traditional foods, and using whole, nutrient dense foods

www.westonaprice.org Information about traditional cooking

www.realage.com Lots of heath and wellness info from Dr. Oz and others.

www.kellythekitchenkop.com Information about nutrition

I don't agree with every single thing on each site, but I appreciate the information that I have learned. Changing habits is not easy, whether you are adding a new habit, like exercise, or adjusting an previous one like cooking. These sites have given me much to think about and new ideas to incorporate as I continue my journey toward better health.






(These are sites that I use, but not necessarily recommended by Curves.)

Progress update

It's time for a status update. I didn't do as well as I thought I would over the last 3 weeks. I struggle with discipline and planning and unfortunately that affected my eating choices on some days. Currently, I have lost 1.5 pounds, 2.5 inches, and .8 percent in body fat. I would like to see the pounds come off more quickly, but as long as the inches and body fat are decreasing I consider it success. Hopefully, I can plan my meals and snacks and have them prepared the night before to ensure that I will stick to it the next day. We will see what happens over the course of the next few weeks. I have to go dress shopping for a special event this summer, so that will be incentive to keep me motivated.

Green Bean Salad

Here is a quick and healthy side dish recipe.

Italian Green Bean Salad

1lb potatoes (smaller works best)
1lb green beans in 2 inch pieces
Extra virgin olive oil
Balsamic vinegar
Sea salt
Black pepper
1/2 chopped onion

Boil potatoes until slightly soft, set aside to cool. Lightly steam green beans with onions and pepper to taste, also set aside to cool when finished. After potatoes are cool, peal off the skins and cut into small chunks, add beans and onions. Sprinkle with sea salt, olive oil, and balsamic vinegar to taste. Buon appetito.

Keeping a food journal

Keeping a food journal is very important in tracking your eating habits. Writing down what you are eating and when is key in seeing on paper where you are at and what dietary changes need to be made. It keeps you accountable for what you are ingesting. Other aspects of journaling should include: how you feel when eating and what else you may be doing while eating. For instance, do you eat while reading or in front of the tv. This helps determine if you are actually hungry or if you are bored or perhaps another reason. To learn more watch the Special Topic DVD on "Mindful Eating" at your local Curves. There are also Curves Food Diaries available for purchase at the club or you can use a small notebook to track your food intake.

Recipe for Phase 2

Waffles
(From the Bread Beckers Inc Recipe Collection)

Ingredients:
3 c. whole wheat flour
(or freshly milled soft white wheat)
1 tsp. sea salt
1 tsp. baking soda
2 1/2 tsp. aluminum free baking powder
1/2 c. olive or coconut oil
4 eggs
3-4 c. buttermilk

Directions:
Mix together dry ingredients. Add liquids. Stir just until mixed. Cook in a waffle iron until done. For lighter waffle you may separate the eggs and whip the egg whites and fold in the batter gently. Serve topped with real maple syrup or fresh fruit.

Phase 2 Week 1 Menus

Week 1 in Phase 2 is going to utilize what we currently have in the pantry and freezer. I will also be rotating meals 2 times per week to minimize what the grocery shopping for this week. At least 2 dinners will be leftovers from lunch or dinners from the previous 3-4 days.

Day 1
Breakfast: Cinnamon/berry oatmeal & egg p. 57
Snack: 1 oz. nuts
Lunch: Salmon sandwich w/ veggies p. 62
Snack: Apple w/peanut butter & 1/2 cottage cheese
Dinner: Meatballs w/tomato sauce p. 70

Day 2
Breakfast: Eggs, yogurt, fruit p. 57
Snack: Peanut butter toast
Lunch: Greek Chicken Pita p. 62
Snack: Fruit and 1/2 c. cottage cheese
Dinner: Red beans & Rice p. 65

Day 3
Breakfast: Baked oatmeal (Laura's recipe)
Snack: 1 oz. nuts
Lunch: Open face tuna & piece of fruit p. 62
Snack: Celery w/peanut butter
Dinner: Green curry chicken w/ quinoa (or rice)

Day 4
Breakfast: Waffle w/ peanut butter p. 58
Snack: Cucumber rounds/ salmon/ cream cheese p. 61
Lunch: Creamy chicken sandwich p. 62
Snack: 1 oz. nuts
Dinner: Chili p. 70

Days 5-7 Rotating the same meals with at least 2 leftover dinners

Prep. work
I will fix baked oatmeal in a 9x13 pan and use it for both of us the rest of the week. The waffles will be made ahead of time and frozen for grab and go. (Pop in the toaster oven to crisp.) I will also make 2 loaves of whole wheat bread to use for sandwiches.

Confessions of a label nazi

Yes, I confess, I am a label nazi. It drives my husband crazy, when we go to the grocery store together and I have to scan the ingredient list before the item goes in the cart. There are certain things I try to avoid because they pose health hazards. Unfortunately these ingredients are found in many processed foods. Here are my top 3 "no-no's" in no particular order.

1. High Fructose Corn Syrup or HFCS. It's a sweetner in many products, because its less expensive than adding sugar, unfortunate it has been linked as a culprit to obesity and diabetes. (http://en.wikipedia.org/wiki/High_fructose_corn_syrup#Health_effects)

2. Monosodium glutamate or MSG. Added to many foods to enhance flavor, it can cause allergic reactions in some.

3. Hydrogenated oils. Hydrogenated or partially hydrogenated oils are found in many packaged foods. (http://en.wikipedia.org/wiki/Hydrogenated_oils#Health_implications)

If you avoid these three things in your foods, you will greatly diminish the amounts of processed foods that you eat. Whole, nutrient dense foods are easier for your body to metabolize and you can enjoy them knowing they are not full of artificial ingredients.

Working on Water

Getting enough water is so important for you health and well being. Lack of water can cause dehydration, symptoms of hunger (when you are actually just thirsty), and headaches. According to Dr. Jordan Rubin, author of "The Maker's Diet" and other sources, you should try to drink a 1/2 oz. of water per each pound of body weight. This may be more than 64 oz or about 8 glasses of water, which is normally reccommended. I try to drink between 4-6 16oz. bottles of water throughout the day, starting when I first wake up. So today and this week, "Work on Water"!