Nutrition

One of the biggest struggles that folks have is knowing how shop and choose the right foods when visiting the grocery store.  And while there are SO many choices and a TON of confusion at your local grocer, they’ve actually made it really EASY for you to shop, if you know what sections to visit, and which to avoid.

In fact, I can get in and out of the grocery store with a full cart of fat-burning groceries in just 15 mins nowadays, simply because I know I’ll NEVER even visit 90% of the store aisles on most visits.

So, before we get into my exact grocery list, here’s my EASIEST grocery store tip EVER:

Shop the perimeter of the grocery store and avoid the middle aisles.  That’s it!

Here’s why it works:

With few exceptions, the middle aisles of the grocery store are full of process packaged foods while the perimeter contains almost all of the whole, natural foods you’ll need to stock up your fat-burning kitchen.

Here’s my usual routine when visiting my local grocery store, and I’m sure your store is set up in a similar way.

When I walk in the door I make sure to walk right on past the bakery!  Did you know that nearly every grocery store puts the bakery right at the entrance intentionally?  If they can get your saliva glands working right away, it’s very likely you’ll spend more as you travel through the store…nothing in a grocery store’s layout is by accident, which is why I know your store is probably laid out the same way.

So, quickly pass by the bakery and head straight to the produce section…this is where wholesome goodness starts…fresh fruits & veggies.  In my most recent trip, here are the items I grabbed from the produce section:

Apples
Oranges
Bananas
Cherries
Berries
Green Beans
Brocolli
Sugar Snap Peas
Carrots
Red Potatoes
Spinach
Romaine Lettuce

Of course there are a ton of other great choices lying around the produce section…pretty much any vegetable and/or fruit would be a great fat-burning, nutrient-rich choice.

I then walk 5 steps from the produce section to the fresh meats and poultry.  At our grocery stores here in Florida (Publix) they have an “all natural” section of the meat department called Greenwise where you can get all-natural and organic meats that are sourced from animals not treated with hormones and antibiotics…your store probably has something like this as well.  Just ask if you aren’t sure.

From this section I grabbed:

All Natural Chicken Sausage
Grass Fed Ground Beef
Grass Fed Chuck Roast (for pot roast)
Organic Chicken Breast
Grass Fed NY Strip Steaks

Next up is the milk and eggs section, again right on that back wall (still haven’t ventured into the aisles at all).  From here I picked up:

Organic Large Eggs
Organic Butter
Organic Whole Milk

Along the very last aisle in the store are some more dairy items where I grabbed:

Organic Greek Yogurt
All-Natural Cheddar Cheese

Also in that last aisle is water, so I grabbed a case or two and that essentially took me back to the front of the store to check out.  A full cart of fat-burning groceries all while NEVER visiting the center aisles where I’m sure I would have been tempted to toss in a bunch of processed garbage like cookies, crackers, chips, ice cream, cereal, stove top pasta “mixes”…and the list goes on.

If I do ever make a strategic trip into the middle of the store, it’s almost always to get these items:

Beans
Spices
Tomato Puree
Nuts
Stevia

And that’s about it.

Follow that simple advice next time you’re at the grocery store and you’ll be in and out in no time while avoiding all those processed items that wind up ruining your diet once you get them home.

You’ve probably heard the tip that if you’re interested in losing weight, it’s a good idea to eat slowly and chew your food at least 15-20 times before swallowing.  Doing so allows your brain and body to actually sense that it’s full, instead of cramming a bunch of food down your throat only to find out 30 mins later that you’re WAY stuffed.

And for that reason (and a few others) , I’m picking cherries as my #1 fruit for weight loss.

With cherries, you can’t just pop 30 in your mouth in two mins like you could, and probably often do, with grapes or blueberries.  Instead, the pits force you to eat them slowly, allowing your satiation sensors to chime in a prevent you from over-indulging.

So that’s reason #1 – built in portion control.

Reason #2, and it’s a BIG one, is that cherries have the LOWEST glycemic index of all fruits, and one of the lowest glycemic indexes of any carbohydrate source–period.

Scoring at a ridiciulously low 22, you can even snack on cherries in the evening without much detriment as their effect on insulin is minimal at best.  Again, it’s not late-night eating that’s the problem, it’s eating the wrong foods (those that cause a substantial rise in fat-loss halting insulin) in evening hours that is.

So next time you’re in the mood for a sweet, satiating snack, reach for a small bowl of cherries and enjoy the goodness.  My new favorite variety is Rainier cherries….Mmm mmm good 🙂

Finding yourself in a serious food coma at the end of every meal gets old real quick. If you’ve struggled with overeating and portion control, it’s time to rethink old habits and redesign your relationship with meals. Take these these 11 straightforward tips to heart for guidance.

1. Know your needs: When your diet doesn’t feel like a guessing game, you’re more likely to stick with the plan at meals. Check out this Mayo Clinic calorie calculator and RDA protein chart to learn your numbers and make educated decisions about what you’re eating.
2. Measure things out: You can’t be exactly sure of what you’re eating unless you measure out portions properly. Instead of eyeballing everything, pick up some portion-control products so you can be precise.
3. Never show up too hungry: When you arrive at a meal famished, you’re much more likely to overdo it. Enjoy quality snacks during the day to keep your hunger in check for meals.
4. Cook one serving: Take temptation out of the picture by cooking single-size servings of your favorite foods. This way, you won’t have to struggle with saying no to the extras lurking in your fridge.
5. Choose smaller plates: Serve your meal on a salad or a dessert plate. Studies have proven that using a smaller plate helps with weight loss and portion control.
6. Sit down to eat: Turn off outside distractions, sit at the table, and focus on your food. You’ll be able to slow down, enjoy your meal, and feel more satisfied from what’s on your plate.
7. Check in with your breath: Is your breathing quick and tense? Is your heart racing? Take three deep breaths before you even think about eating. Going into a meal with an anxious mind makes you more likely abandon portion-control plans.
8. Cut your food: A study found that cutting up your food may help trick your brain into thinking there’s more on the plate, which can translate into eating less while still feeling satisfied.
9. Leave the table: If you feel yourself eating too fast or unable to drop your fork, excuse yourself from the table, and step outside for some fresh air. You’ll come back with a refreshed perspective.
10. Pack up leftovers: As soon as your meal is ready, serve yourself a portion and pack up the rest. When the leftovers aren’t out in the open, it’s easier to say no.
11. Sip on tea: Once you’ve finished the serving you’ve set out for yourself, boil for some water for a hot cup of calming tea. Once you’ve had a few minutes to relax after your meal, chances are you won’t be hungry for seconds.

By Lizzie Fuhr for POPSUGAR Fitness

Food comas get old real quick. If you struggle with overeating and portion control, it’s time to rethink old habits and redesign your relationship with meals. Start with these 11 straightforward tips:

Know your needs: When your diet doesn’t feel like a guessing game, you’re more likely to make smart decisions at meals. Check out this Mayo Clinic calorie calculator and RDA protein chart to learn your numbers and make educated decisions about what you’re eating.

Measure things out: You can’t be exactly sure of what you’re eating unless you measure out portions properly. Instead of eyeballing everything, pick up some portion-control products so you can be precise.

Never show up too hungry: When you arrive at a meal feeling famished, you’re much more likely to overdo it. Enjoy quality snacks during the day to keep your hunger in check for meals.

Cook one serving: Take temptation out of the picture by cooking single-size servings of your favorite foods. This way, you won’t have to struggle with saying no to the extras lurking in your fridge.

Choose smaller plates: Serve your meal on a salad or dessert plate. Studies show that using a smaller plate helps with weight loss and portion control.

Sit down to eat: Turn off outside distractions, sit at the table, and focus on your food. You’ll be able to slow down, enjoy your meal, and feel more satisfied from what’s on your plate.

Ever try to abandon sugar and carbohydrates cold turkey? Then you know that it just doesn’t work—the cravings always come back.

If you’re trying to dial back your sugar and carb intake, try these tips to beat cravings—without feeling cranky and deprived.

Stock Healthy Alternatives
When you have plenty of tasty, nutritious snacks on-hand (like apples and nut butter), junk food is out of sight, out of mind—and out of your stomach. Want more low-cal ideas? Load up on these yummy healthy snacks.

Get More Sleep
When you don’t sleep well, your body’s natural instinct is to crave carbs and sugar when you wake up. It’s looking for quick energy, which we tend to get from refined foods and sweeteners. Stop this effect by clocking between seven and eight hours of shuteye every night. Trouble sleeping? Use these snooze-inducing tips to sleep better tonight.

Find Support
A strong support group can help you lose weight, but it can also help you stick to other health goals, too. “You need people who understand what you’re going through because that support will keep you going when you run into inevitable bumps.” If a family member, friend, or co-worker isn’t down to diet with you, search for like-minded people online.