Because getting healthy and losing weight is about more than a just a diet!

Tag: food

Avoidance and Weight Loss

Avoidance and Weight Loss

Have you ever said, “I want to lose weight,” then the next second you were ordering french fries at the drive-thru or staying on the couch, clicking through channel after channel instead of going to the gym? If you’ve been on the weight loss train for […]

I Tried It! Recipe Review: Zucchini Lasagna

I Tried It! Recipe Review: Zucchini Lasagna

I am not sure if you’re like me, but I collect recipes! I don’t always get to try them because I have so much going on, but I am challenging myself to try a handful of recipes each month and post about them. (And, I […]

To “Shop the Perimeter” or Not?

To “Shop the Perimeter” or Not?

Ever heard to “Shop the Perimeter” of your local grocery store?

Most of the fresh produce, dairy, eggs, meat and seafood is located around the perimeter of the store. While the inner aisles are more commonly where the processed foods are located. I’ve created a typical store diagram for you below and have modeled it after one of my local grocery stores. I have found that most stores are set up in a similar fashion.

perimeter-shopping
Shop the Perimeter

Yes, shopping the perimeter is great! If you only shop the perimeter though, you may miss out on a few healthy items that will help you make great meals in a pinch! Things such as brown rice, whole grain pasta, organic black beans, olives, spices, almond butter, oats, and sometimes even frozen foods are located in the middle aisles. Grocery store markets put the most common food items such as milk at the back of the store so you are forced to walk down the aisles. This is a way for them to get you to purchase more, to tie  in products with the marketing you see on TV, movies, ads and billboards.

So what are some tips to help us shop in a healthy and efficient way without getting sucked into to buying things we don’t need, want or are trying to stay away from for our health?

  • Organize Your List: Write down your list of everything you need. I usually write my list twice. The first time, I write what I need in any order, or by quickly glancing at my pantry and fridge. Then, I re-write the list according to its place in the market. The meat and dairy go together, my fruits and veggies go together, my breads and middle aisle items go together. Not only does this help me navigate throughout the store, but it also helps to prevent me from forgetting any items! Not sure what to put on your list? Make a quick menu for the week ahead. If you know your family loves spaghetti, meatloaf and pizza, be sure to include those ingredients on your list and come up with two more ideas to complete the week.
  • Get to Know YOUR Market and discover NEW foods: While some people find grocery shopping intimidating, I love it! And, I have since I was young. I love to cook, so browsing through the market was always a pleasure for me and not a chore. Knowing where things are in your market make your experience a lot easier. If you don’t know where something is, ask! Staff are usually very knowledgeable about where things are, even outside of their departments. If you have a few moments to spare, take a gander at the new or seasonal items in the produce area. You may find something you love simply by giving it a go!
  • Don’t Go Shopping Hungry: If you are starving, grab a snack before you head to the store. Going on an empty stomach can lead to overbuying, impulse purchases and unhealthy choices that you had not intended on. Also, you may end up putting more convenience foods in your cart because you are hungry NOW. Even eating a banana before heading over will help you to make and keep to your smart decisions!
The Many Names of Sugar

The Many Names of Sugar

I recently gave a talk about sugar. We discussed reading labels and that’s when I realized I think label reading could be a full course in and of itself! Decoding labels is not easy and one of the reasons why people have trouble understanding the […]

Don’t Dread Your Meal Prep, Try Partial Prep!

Don’t Dread Your Meal Prep, Try Partial Prep!

Many people who have changed their lives swear by meal prep. I have prepped weeks at a time and found, for me, I do get bored. However, I have found a different version of meal prep that works well for me. Instead of making 21 (or […]


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