Wednesday, March 23, 2011

Grocery Shop Like a Nutrition Rock Star

Imagine... you’re standing in the grocery store. In the cereal aisle. And you are bombarded by rows upon rows of packaging, catchy names and too many brands to possibly choose just one. Your thoughts are racing and you can’t decipher which product has the best ingredients or which box of toasty grains would be best for your bod. And to top it all off, you just don’t have the time. Because your life is hectic and filled with plans and going grocery shopping is just not on the top of the priority list. In an overwhelming sense of frustration you leave the store with nothing but your eco-chic, “I love the earth” reusable bag... empty.

Worry no longer! We’re here to eliminate your frustration around healthy grocery shopping, meal planning and get you in and out of the grocery store in a flash!


1. Fill your cart with green things.
Greens are the best things you could eat. They are rich in the nutrients your body needs to cleanse out toxins, be energized, regulate bowels and deal with stress. Choose from spinach, kale, collards, broccoli, swiss chard, cucumbers, salad greens, celery, avocado, seaweeds, green beans and Brussel’s sprouts.

2. Keep it simple.
If you are buying packaged foods, understand all the ingredients. If there is a word that you cannot identify as a food such as “azodicarbonamide”, then it probably is not very good for you. Avoid artificial flavouring, sweeteners, chemicals and additives.

3. Set a time to go shopping once a week.
Creating a regular schedule ensures a routine and you learn to buy enough so you don't sneak out mid-week and give into take-out or fast food. You'll also learn to balance out your meals and not waste food. For example, don't buy seven apples if you really plan on eating one every other day or buy potatoes individually instead of in a bag so you aren't left having to make potatoe salad for 8 at the end of the week.

4. Get Inspiration.
If you want to cook, read over some recipe blogs or cookbooks for inspiration. Pick 1 or 2 new recipes each week. Write down some key ingredients on your grocery list. This way you will always have something new to try!

5. Make a list before you go to the store.
Know what you want to buy so that you can stay focus and get the shopping done quickly. Avoid browsing in aisles with foods not on your list and skip the cookie section altogether!


  • Buy healthy alternatives to the foods that you like to snack on. If you love candy - buy a healthy chocolate bar instead (we recommend 70% dark chocolate or higher like Coca Camino... sooo good). Buy chips that are baked, not fried.

  • Take a dip. Buy good dips. Hummus and other bean dips are high in protein, are easy to grab on the go and keep you fueled through the day. Choose a whole grain cracker to eat with them.

  • Go nuts (not literally). Nuts are fabulous snacks. If you are not allergic to these tasty treats, stock up on good quality nuts, seeds and dried fruits for power boosting snacks. Like almonds, walnuts, pecans and pumpkin seeds.


1. Make it ahead of time. A great idea is to roast chicken breasts on Sunday nights, store it in the refrigerator and throw it on top of salads or rice during the week. If you’re a vegetarian, try tossing in a handful of good quality beans into your meals.

2. Sundays are for soup. Make a big batch of soup or stew on Sunday night. It is good to keep some prepared foods in your refrigerator so you don’t have to worry about cooking every night when you get home from work. Freeze the leftovers for another day.

3. Make extra. If you prefer to cook dinner during the evenings, make extra servings so that you have enough food for lunch the next day.

Thanks to our guest-bloggers and co-founders, Sarah Grossman and Tamara Green for these handy healthy tips. Check out their website The Living Kitchen Wellness Group for other inspiring recipes and ways to living well for the busy hip and urban girl.

Feeling stuck with your eating habits and self image? Our upcoming online classes get you out of your eating funks and give you the tools you need to have lasting health and wellness!

Check out The Great Sugar Detox and The 30 Day Challenge (when you register for 30 Day Challenge, HUG's get 15% Discount with code DNC006).

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