How to Grocery Shop Like a Pro

Barbells will make ya, JUMP JUMP! Boyshorts will make ya, JUMP JUMP!

Man, I needed that. It’s been a rough week over here. So much inner drama going on….sheesh! Don’t worry, I won’t bore you with that. Instead I’m going talk to you about grocery shopping!!!

Wait! Don’t leave! Give me a chance! Yes, I realize grocery shopping is probably the least exciting thing you would like to read about but I think you’ll find this helpful ok? Ok!

In my daily life, I am often asked about what I eat, why I eat the way I do and what someone needs to do to eat better or lose weight. I wish there was a one size fits all answer but there isn’t. Everyone is different and processes foods differently. However, when I do offer advice or take on a nutrition client one of my first tips I give has to do with grocery shopping. Not necessarily what to buy but how to shop.

Shop around the perimeter of the store first. If you go into your local grocery store you will notice that around the walls of the store they are lined with your fresh meats, fresh fish, vegetables, fruits etc. This is what you want the base of your diet to be. Your diet should be a majority of foods from these sections of the grocery store. Very little of your shopping should be done down the aisles.

In the aisles of the grocery store, which are located in the middle, this is where the majority of your processed, boxed and canned foods will be. Many of these foods contain ingredients that help preserve the food and extend its shelf life. When shopping down the aisle it is important to read the labels. Reading the label will help you determine if a food has hidden salt, sugar or preservatives. If a product has ingredients you can’t pronounce it’s a good rule of thumb not to eat it or eat it sparingly.

So, let’s go grocery shopping and I’ll show you what I mean!

This is where you want to do most of your shopping, the produce section. Just look at all those lovely vegetables and fruits. Sometimes, buying fresh produce like this can get pricey. An easy way to save money on produce is to shop at your local farm stand or farmers market. Plus, it will ensure the produce was grown locally which is great for your states economy and your body.

Staying on the perimeter of the store you will also find your fresh meats such as chicken, beef, turkey etc. Try to stay away from packaged meats as shown here.

If you look at the ingredients there is added sugar and soy which just add unwanted, unnecessary calories. You should stick to natural, lean cuts of meat. Try to avoid the added hormones and shop organic/natural. If you notice the chicken breast you're purchasing looks way too big to fit a regular chicken, that chicken was on ‘roids bro! Put It down and read some labels.

With beef aim for lean, grass fed cuts. It's important to remember with any meat source that whatever they are feeding the animal you are ingesting. So if they are pumping the animals full of hormones and processed "junk" food, you're ingesting that when you eat the animals meat. 

Now, certainly there will be items you need to venture into the aisles for. I'm not saying NEVER go down the aisles but hopefully I can help provide you with the ammunition you need to make better food choices and make them easier!

As I mentioned above, it is important to read the labels on all items but especially those that are stored in boxes, cans, plastic bottles etc. These items tend to have added ingredients your body doesn't need and just can't fully process. For example, look at this box of oatmeal. 

You probably wouldn't think it was different than any other box of oatmeal, plus oatmeal is a great breakfast choice right? But look at the ingredients. Why are there so many ingredients? And why are there so many you can't pronounce? We, as consumers are drawn in by convenience but here's a hint, you can make cinnamon oatmeal with regular oats just as quick! 

Now lets look at the healthier alternative, Steel Cut Oats. Look at the ingredients. Notice a difference? YES! There is a HUGE difference! The only ingredient in Steel Cut Oats are Steel Cut Oats. This is what the ingredients should contain, not all of that other mumbo jumbo. 

Another common food is peanut butter. Adults and children alike LOVE peanut butter. Bodybuilders swear by it......its freaking Peanut Butter! What's not to like?! The ingredients. 

Here is a pretty common brand of peanut butter, take a look at the ingredients. 

What the what is rapeseed and why is it in my peanut butter! And what would happen if my vegetable oil wasn't fully hydrogenated? So many questions. It you have to go hmmmm when reading the ingredients just put that sucker back on the shelf. 

Then there is a jar of organic peanut butter. Don't these ingredients look better? I don't know about you, but peanuts and salt sound way better than hydrogenated whos-a whats-it. 

Speaking of oils. Hey, I know they can be expensive. It's so cheap and easy to grab the old vegetable oil but DON'T! Just don't do it. Vegetable oils are highly chemically processed. Preferably go the more natural route by using olive oil or coconut oil. You can cook and bake with these oils the same as you would vegetable oil. They even make both of them in a spray form now so you can easily coat your pans! 

My final little tid bit.......do not go grocery shopping when you're hungry. I know you have probably heard this one before but its true, especially when you are trying to stick to an eating plan. Grocery shopping when you're hungry is just self sabotage. You go in with the best intentions but end up grabbing things you really don't need and busting them open once you get in the truck just to find you have eaten almost the whole bag or container once you pull in the drive way. Or maybe thats just what happens to me. Is it just me? Just don't shop hungry ok? Ok!
Hopefully I have helped shed some light on grocery shopping for you and it wasn't too boring!

If you're still unsure and need additional help on what to look for please fill out the contact form with your name and e-mail address. Type 'list' in the message box and I will e-mail you a FREE copy of my grocery list to help you get started! 

Also, please feel free to e-mail the blog at barbellsandboyshorts@gmail.com if you have any additional nutrition questions. 

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