• My Top 10 Healthy Grocery Shopping Tips

    January 19, 2013

    Good morning!

    I’m working on a new campaign with GNC called the “Total Lean Challenge,” which is a 12-week lifestyle program that includes nutrition, meal plans, workouts and video instruction, and community support.

    I was asked to share one of my workouts, so I turned a regular old trip to the dog park with Murphy into a 30-minute sweat session.

    TLC_SatWorkoutPlan

    Workout

    A trip to the dog park is always a great way to get moving and add a little activity to my day, but I took it one step further this time and added in some strength training exercises, which used my body weight and whatever I could find at the park.

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    Bench Push-Ups: 2 sets of 15 reps

    bench_Push_ups

    Box (Bench) Jumps: 2 sets of 15 reps

    box_jumps

    Triceps Dips: 2 sets of 15 reps

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    Weighted Triceps Dips: 1 set of 8 reps (before Murphy jumped off my lap)

    Weighted_Bench_Triceps_Dips

    Sprints: 5 sprints (approximately 50 meters each) 

    Sprints

    Adding these exercises to a trip to the park made it really enjoyable while providing me (and Murphy) with a great workout at the same time. If you’re looking for a fun way to get your heart rate up for 30 minutes today, try grabbing a family member or friend and, if applicable, your favorite furry friend and try this workout!

    My Top 10 Healthy Grocery Shopping Tips

    As part of this campaign with GNC, I was also asked to write about my healthy grocery shopping tips. I’ve blogged about grocery shopping a lot over the years, so I decided to pick my top 10 tips that keep me healthy.

    1. Be flexible and make (healthy) substitutions. Every week, I create a meal plan and shopping list. I’m more likely to stick to my list if I enter the grocery store with a plan, BUT if there’s a more cost-effective option available—for instance, my meal plan calls for Brussels sprouts, but broccoli is on sale—I’ll alter my list in order to save money while still getting a healthy substitute.
    2. Eat a meal or snack before shopping to help eliminate impulse and unhealthy buys. If I shop on an empty stomach, all sorts of cookies, chips, and other goodies end up in my shopping cart!
    3. Start shopping in the produce section. That way, I fill my cart with tons of fresh produce. If I shop the produce section last, I typically blow through it because I’m sick of shopping or I find that there’s not much room left in my cart.
    4. Aim to fill half of my grocery cart with produce. I can’t bear to waste food, so when I see fresh produce on my kitchen counter or in my refrigerator, I’m more likely to add it to my meals.
    5. When it comes to salad, try “leafy greens.” I used to buy bagged salad mix because it was easy and familiar, but now I switch it up with spinach, kale, and collard greens. You can use these leafy greens the same way in your salads and they’re more nutritious.
    6. Shop the reduced produce section with the goal of using what you buy THAT day. The reduced produce section is great for buying nutrients at a reduced cost, so as soon as I purchase something and bring it home, I immediately eat it or cook with it so it doesn’t spoil.
    7. Check out the freezer aisle for great deals on frozen fruit and veggies. Berries, in particular, are so much cheaper in the frozen section and they don’t spoil as quickly!
    8. Instead of buying regular potatoes, try colored varieties. Red potatoes, purple fingerlings, and sweet potatoes are loaded with antioxidants!
    9. Shop mid-week, if possible. I find that I do my healthiest grocery shopping when the store isn’t crowded, and I’m able to focus on my list and make smart choices.
    10. Stock up on healthy staples whenever they go on sale. Whenever my favorite, healthy products go on sale at the grocery store, like canned tuna or peanut butter, I make sure to stock up. I know these things will get eaten, so having them always on-hand encourages me to eat better.

    Question of the Day

    What are your top tips for healthy shopping at the grocery store?

    Fitfluential LLC compensated me for this Campaign. All opinions are my own.

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    { 60 comments… read them below or add one }

    Lauren January 20, 2013 at 11:09 pm

    My tip is go without your kids! When I go with the kids, I can’t concentrate on healthy shopping because they are distracting me. They also beg for chips, sweets, etc, and I hate saying “no” all the time. I also stick to Whole Foods and Trader Joe’s.

    Reply

    sti @ little windmill yoga January 21, 2013 at 12:19 am

    I LOVE that random strength workout on benches! Love doing that

    Reply

    Claire @ Flake and Cake January 21, 2013 at 5:50 am

    Tina the picture of Murphy on your lap is gold! And the tips are really useful, thank you so much. I go shopping in the evening so I can grab the reduced fruit and veg.

    Reply

    Kelly@BalancedDaily January 21, 2013 at 3:52 pm

    I definitely always make sure to eat before I go grocery shopping or I give into my hunger and buy things that I’m craving at the moment. I also always shop for produce at the beginning to stock up and really focus on some good, whole, nutritious fruits and veggies. Another one is to stick mostly to the perimeter of the store- the packaged processed foods are usually found in the aisles in the middle of the store.

    Reply

    Emily January 23, 2013 at 2:03 pm

    Midweek shopping is a great tip–so much less crowded, and if you eat beforehand, you can really focus on what it is you need to get. And it leaves you more time to play on the weekends!

    Reply

    Brooke A January 24, 2013 at 8:47 am

    I love using things that are outside to increase your workout!! My tip for healthy shopping is to make a list before I go and go when I am NOT hungry!!

    Reply

    absolute health fitness January 25, 2013 at 9:15 am

    Great tips! Thanks!

    Reply

    Joel February 6, 2013 at 4:28 am

    Thanks for sharing wonderful tips. It would be helpful for me in shopping.

    Reply

    Mika February 8, 2013 at 3:14 pm

    I look crazy I’m sure, but I find if I go grocery shopping after a good work-out, I don’t buy junk. After a good sweat session I’m all about wanting to make sure we have healthy food on hand! I also don’t want to buy junk food because I just worked so hard, why waste it on something I don’t need!

    Reply

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