Blogs

Everyday I hear in my office that people are overstressed or overworkedand this gets in the way of them eating healthy. They say that there is no time to do all that is necessary to make sure they are eating the right foods. They are overwhelmed when thinking about changing their eating habits, exercising and finding the time to prepare healthy meals and having to read those food labels in the store.

I spend lots of time with my clients teaching them how to shop efficiently, Showing them how to read the food labels, select the healthiest convenient foods, and as well as coach them to cook friendly meals in minutes. My office is filled with empty boxes and containers that I use to encourage them to buy certain foods.

Here are the time-saving grocery shopping tips that I discuss with my clients.

Keep a Running Shopping List.

I tell my people that keeping a grocery list is not a waste of time. It will actually save time while shopping. Post the list in the kitchen- on the fridge, or on the pantry door. As you run out of items, add them to the list so you don’t have to scratch your head and remember them later. Walking into thestore and saying to yourself , “what do I need”, is a big mistake. You are probably going to buy things you don’t need and certainly did not plan for.

Organize Your List

You will get thru the store more quickly when you organize your list by the order that you typically navigate the store. If you always start in the produce section like I do, than start your list with these foods. There have been times when I do not organize my list and I am running around the market like a chicken without a head. So take it from me do not waste your time retracing your steps to pick up foods you missed.

Shop During “Off” Hours and Days

You will be amazed how much time you can save yourself if you shop at times when the stores are not busy. Select a couple of options for yourself that can work into your schedule that are quiet times like 9PM at night after you eat your dinner and have taken a walk, or on Sunday mornings after you have done your chores around the house and have eaten a good breakfast.

Do Not Shop When You Are Hungry

There have been many studies that show that when people are hungry they will purchase items that they did not plan to buy. You will end up spending extra money that is probably a waste on junk food. You will tell yourself one late night after work “why did I buy this junky food”. So always schedule a shopping trip after a meal or substantial snack.

Bulk Items and Portion Control

I often tell my clients that they are not saving money by going to Costco and buying foods in bulk. If they are at a point in their life where they have problems with portion control then they are playing with fire when they buy these huge packages of even grapes or blueberries. I have heard from many clients recently that they have eaten the entire container in two sittings. That is not showing cost as well as calorie control. Certainly buying a huge canister of oatmeal, a 2 lb. package of roasted turkey slices,
fresh grilled and seasoned chicken strips, large tray of shrimp cocktail, or a large tub of plain Greek yogurt might be reasonable purchases. But the problem is there are too many other items that tantalize you to buy and just are not smart purchases as mentioned above. If you watch the sales listed on the weekly circular from your local market you will find great savings on just the right portion sized foods. I show my clients the circular and I find they build their week around what is on sale.

Healthy Meals In A Hurry

Now that you have ingredients on your list here are some quick and healthy cooking ideas for dinner. If you have read my other blogs you will see that I am a proponent of having a large lunch based on high protein and fiber. If you have a mid-afternoon snack that contains a few ounces of protein and a serving of veggies you will not need the large traditional dinner. If you feel that some of these meals that are listed are too light then just add a soup, salad or a veggie.

Top a 6 oz. baked potato ( try Red, Yukon, Fingerling, Sweet for variety) with yogurt, or cottage cheese, chives, salsa, onions, veggies or just a little butter, salt and pepper with a veggie.

2 scrambled eggs with a 100% whole wheat English muffin

2 slices of Homemade French Toast with 100% Whole Wheat Bread
and a serving of fruit

Enjoy a half of Butternut or Acorn or Banana Squash. Top with butter or sweeten with cinnamon and sugar.

Have a can of 99% fat free turkey chili and spoon over a veggie of your choice. Clients enjoy broccoli and string beans.

Add 2 cups of tomatoes, onions, and other veggies in the fridge to 1 cup of cooked whole wheat couscous or brown rice

Take TJ’s soups and add veggies and 1 cup rice.

Enjoy a can of progresso minestrone soup with a ceasar salad kit

Lightly sauté fresh veggies with garlic, onions and spices of your choice and add to 1 cup cooked pasta and splash with marinara sauce.

Enjoy 1 cup of canned beans with any veggies of your choice and drizzle with a vinaigrette dressing.

Take a can of tuna in water and add to a bed of lettuce with veggies of your choice and add salad dressing very lightly.

Large bowl of oatmeal with toppings of your choice such as brown sugar, raisians, honey, molasses or fruit of your choice

2 Van’s whole wheat waffles with lite syrup and butter and fruit

2 homemade Krusteaz whole wheat pancakes with lite syrup and butter with fruit

I hope you have begun to realize that eating healthy does not have to be time consuming or expensive. All it takes is planning and few great menu ideas and you are on your way. If you are having a difficult time getting started to eat healthy please feel free to call me.