Grocery List

So, you want to get healthy but you don't know where to begin? Do you get overwhelmed when you are shopping because you don't know what choice is better? It is very difficult today to get healthy food when the stores are filled with items that claim 'low fat', 'half the fat', 'healthy', 'light & fit', etc. Please be aware that all of these items are FULL OF CHEMICALS! Do not get confused, or misinformed - they are doing what needs to be done to sell their item [a future blog post].

Does this look familiar? Going down aisle after aisle of the store, you see 'options' that are in boxes, plastic, jars, etc. These options were not given 100 years ago, our ancestors ate food - real food. When you are shopping, you must remember to shop in the perimeter of the store. Majority of the items you are shopping for should be found in this region. Fresh foods like fruits, vegetables, dairy, meat, and fish can be found here. Simply by doing this, you can control both the sodium and fat in your diet. Another great tip is to avoid foods with 5 or more ingredients. It is SO important to look at what is put into the products you are putting into your body. When choosing bread for example, the first ingredients should be “Whole wheat flour” or “100% whole wheat flour” not “unbleached wheat flour” or “enriched." Before grocery shopping, make sure you have eaten before hand. If you do into the store on an empty stomach you are likely to grab snacks and junky processed foods. On that note, get rid of the junk food you have in your house. If you don't buy it (or have it), you won't be eating it.

I have put together a grocery list of common items I get when I go grocery shopping. I've broken it down into protein, carbs, fats, beverages, etc. If it's not on this list, there is a good chance that I don't eat it.

GROCERY LIST:

Protein:
Protein powder
Eggs
Egg Whites (Only ingredient - egg whites)
Canned/Bagged Tuna (in water)
Boneless/skinless chicken breast
Wild Salmon
Lean ground turkey (I get the 97% Fat Free from Walmart)
Plain Nonfat Cottage Cheese
Plain Nonfat Greek Yogurt (Only 2 ingredients - Cultured Pasteurized Milk, Live And Active Cultures)
Tofu
Tilapia

Fibrous Veggies:
Spinach
Romaine Lettuce
Broccoli
Asparagus
Bell Peppers
Mushrooms
Cauliflower
Green beans
Zucchini
Cucumber
Carrots
Artichoke
Kale
Brussel Sprouts

Complex/Starchy Carbohydrates:
Brown Rice
Whole Wheat Bread
Black Beans
Chick Peas / Gorgonzola Beans
Old-fashioned Oatmeal
Steel-Cut Oats
Quinoa
Sweet potato
Yam
Whole Grain Tortilla

Healthy Fat Options:
Natural peanut butter or almond butter
- only ingredient should read nut of choice (ex: peanuts, almonds, or cashews)
Olive oil
Coconut Oil
Nuts - Raw almonds, Walnuts, Pistachios, Pecans
Avocado
Chia Seeds
Flax Seeds

Fruit
Lemons (Use in water & fish)
Blueberries
Raspberries
Strawberries
Apples
Bananas
Grapes (Snack only, high in sugar)
Pears

Beverages
Water
Unsweetened Almond Milk
Green tea bags
Coffee

That's it folks! Remember to shop the perimeter of the store, this way you will get all the necessities and none of the junk! Eating these holistic foods will make you full, unlike those pre-packaged meals. It may take a while to get used to the switch, but ones you do - you will be thankful.

 

If you are questioning an item, comment below and I'd love to help you out! Also, if you are ever concerned about an item - I suggest downloading the Fooducate App on your smart phones.

Hydrating Your Body

Have you ever taken a second and thought about how much water you drink in a typical day? Chances are you aren't drinking enough water. It is recommended that an individual should drink 8 cups of water a day. When you line up 8 cups of water, it may seem like a lot - especially if it's not your beverage of choice. To take a step further, it is said that you should drink 1/2 your body weight in ounces every day. For example, 120lb individual should drink atleast 60 oz of water per day. I, however, drink more than a gallon a water a day!

Don't feel like water is that beneficial to you? You can live several weeks without food, but only a few days without water. You could be dehydrated from not drinking enough water which could cause a variety of symptoms such as fatigue/weakness, irritability, dizziness/lightheadedness, nausea, headaches, constipation, dry skin, etc. These are common issues that many individuals have, but are not aware of the reasoning why or how easily it is to fix.

Dehydration can also CAUSE bloating. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. This is one of the reasons why drinking water can help reduce bloating. Increasing the amount of water in your body can stimulate your kidneys to release water, which should help relieve your bloating to some degree.
 

The benefits of water are endless! It is hydrating, refreshing, and healthy at 0 calories! Water removes waste and toxins, transports nutrients and oxygen, controls heart rate and blood pressure, regulates body temperature, lubricates joints, and protects organs and tissue, including the eyes, ears, and heart. Water can even help you lose weight by acting as an appetite suppressant.

Are you ready to hydrate your body and feel the difference? Here are some ways to stay hydrated throughout your day. Keep water with you throughout the day - if you have it and are constantly reminded, you'll drink it without thinking. Keep in mind that if you are thirsty, you are already dehydrated. Beverages high in sugar or caffeine, like soda, can cause dehydration. Be sure to eat food with high water content such as lettuce, watermelon, broccoli, or yogurt. Tracking your water intake can be very motivational, creating awareness and habit-forming. Also, you can benefit from writing on times on your water bottles like so -

 



How much water do you drink per day? Do you make it an effort to drink water throughout the day? Are there tips that help you drink the recommended amount? Help others, and keep yourself accountable by commenting below.