The Grocery Store

In my last blog, I discussed how making a grocery list can be a lifesaver when trying to stick to your nutrition goals, and how it is part of having a plan before stepping foot into the grocery store. If you haven't got a chance to read it yet, you can check it out BELOW.

IT ALL STARTS WITH PLANNING

Making a list can be a huge benefit to staying on track and giving yourself a headstart on your weekly goals. But what about when you get into the grocery store and you see all these yummy foods that you just can't resist?

First, this is where we practice mindfulness and remind ourselves of our goals and how we are going to reach them. Second, we stick to the list! You should be prepared for this and know exactly what you do and do not need, kind of like putting your blinders on and not allowing yourself to look for those other foods. Third, I can guarantee that if you are trying to eat more whole foods and less processed foods, you need to stick to the perimeter of the grocery store.

Some of you may have already made this connection which is awesome, but think about the layout of your typical grocery store: all of your produce, meats, poultry, dairy and whole foods are on the outer walls of the grocery store. If you find yourself spending too much time in the middle aisles picking up food in bags, cans, boxes, or products that have a shelf life of 3 years, you may need to re-evaluate your list.

There are of course exceptions to the rule, as we find our whole grains, rice, and beans in these aisles, but it is important to be mindful of what we are adding to our cart and from where. This can be a great way to stay away from those foods that may trigger your cravings. If you avoid the aisle where these foods are located completely, it is much easier to avoid those foods when they are out of sight and out of mind.

When looking at your shopping cart try to visualize the ratio of nutritious, beneficial foods compared to your more filler foods that aren't as nutritious, but may still play a part in your diet. We want a bigger ratio of healthful foods over those not so nutritious foods. This is one way that helps me to stay on track and not add too many goodies to my shopping cart. I pride myself on all the good food I am taking home with me and you should too! Feel good about fueling your body with nutritious food. Everything in moderation, I truly believe in the 80/20 rule and that we must still enjoy life and our favorite treats.

Every step we take towards meeting our nutrition goals should be done with mindfulness and an eye on the bigger picture that is our goals and the reasons behind why we try to achieve them. 

Be Mindful:

• With your list you created specifically to help you reach your goals
• About where you are in the grocery store (outskirts or middle isles)
• What your cart looks like (ratio of nutrient dense vs calorie dense foods)
• That you are human, practice discipline and moderation 

​If you follow these simple mindfulness principles when doing your grocery shopping you can’t go wrong. Remember, making lifestyle changes is a process. Work on making small improvements with each visit to the grocery store and learning from the little slip-ups as they occur.  Each time you visit the grocery store it will become easier and easier to make the best choices and avoid those temptations. You’ve got this!

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Are you ready to commit to healthy living and looking for a little support? We’ve got your back!  Schedule a brief, no obligation phone call with us to learn more about how our programs can help support you in reaching your health & fitness goals and to get all of your questions answered. We’d love to chat with you!  www.wilcoxwellnessfitness.com/getstartedbrunswick.