5 tips before going shopping

Shopping and eating for your health and wellness.

Here are some of my clients' favorite coaching tips I gave them regarding grocery shopping:

Tip #1 Eat before you shop

Don’t shop on an empty stomach. If you’re hungry, everything will seem appealing and tempting, leading to impulsive purchases. High-fat and sweet ingredients are particularly enticing when you're hungry or under emotional stress, as they are the foods most people crave.

Plan Ahead: Before you go, make a shopping list and stick to it. This helps you focus on real needs and reduces the chances of buying unnecessary items.

Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Drink a glass of water before you shop to help curb unnecessary cravings.

Opt for Healthier Choices: When well-fed, you are more likely to make mindful, healthier food choices. You’ll be less likely to succumb to the allure of junk food and more inclined to pick nutritious options.

Budget-Friendly: Shopping on a full stomach can also be kinder to your wallet. Avoid impulsive purchases, you’ll spend less and stick to your budget.

Enhanced Decision-Making: Being well-nourished helps you think more clearly and make better decisions, ensuring your shopping trip is efficient and productive.

Emotional Balance: Eating before shopping helps you maintain emotional balance, preventing stress-related cravings and decisions.

#2 Prepare a list before shopping

1. Plan Your Meals: Think about what you want to cook for your meals. Have a clear idea of your menu and recipes. Check out your pantry and always have essential items like olive oil, canola oil, grapeseed oil, vinegars, mustard, condiments, spices, and dry herbs on hand. Now, compare what you have with what you need to purchase. Make a list. These basics will help you create delicious and healthy meals.

2. Stick to Your List: Use your list as a guide while shopping. It will help you stay on track and avoid unhealthy temptations. Following a list can also help you save money by preventing unnecessary purchases. Doing all this will help you make healthier choices, save money, and have a more efficient shopping experience.

Tip #3 Be cautious of free samples

Stay cautious around free food samples, especially processed items, most food bars, and soft or energy drinks. These products often contain unhealthy fats, high levels of sodium and sugar, and various other unhealthy ingredients. It's best to avoid these little temptations altogether. Always read the labels before trying a sample. You might be surprised at the ingredients that are lurking in those seemingly enticing bites. By being mindful and informed, you can make healthier choices and avoid unnecessary indulgences.

Tip #4 Focus on fresh and unprocessed ingredients at the store

Your shopping list should prioritize fresh and unprocessed foods. By choosing natural ingredients, you'll avoid many unhealthy additives. These fresh items provide essential vitamins, minerals, and fiber for your body.

Outer Aisles: Stick to the store perimeter where organic fruits, vegetables, and unsalted nuts/seeds are stocked.
Dairy Section: Opt for organic low-fat or full-fat dairy products. They provide beneficial CLA levels for your body and offer weight management and cancer prevention advantages. Read labels carefully and compare with other products.
Protein: Choose skinless chicken, turkey, fish, and occasionally lean cuts of beef, pork, or lamb. Don't forget vegetarian healthy proteins like dry beans and whole grains.
Avoid Center Aisles: Skip most middle aisles to avoid processed foods and unhealthy ingredients.

By focusing on these guidelines, you'll make healthier choices and support your overall well-being.

Tip #5 Read Labels Carefully

1. Be Diligent: Whether you're buying jarred, canned, or frozen products, always scrutinize the ingredient list. Opt for items with natural and minimal ingredients.

2. Compare Nutritional Values: Evaluate the amounts of fat, salt, sugar, and calories. Aim for products with lower levels of unhealthy additives.

3. Check Herbs and Seasonings: Dry herbs, mixes, seasonings, and salsas can often contain unexpected ingredients, including high amounts of salt and sugar. Inspect these labels just as carefully, and make wise choices.

Happy and healthy shopping!

Categories: : Coaching Tips, Health, Wellness