Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about 7 tips to help you control your impulsive grocery store purchases. Have you noticed lately that your grocery bill is going up? Although the cost of food may be rising, some of your growing grocery store costs might be due to making impulsive purchases. If you shop when you’re lacking energy, hungry, or in a hurry, chances are good you sometimes make hasty decisions about food.
After getting home from the store, if you’ve ever said, “Now why did I get that?” these tips are for you:
1. Keep a pad of paper and pen in the kitchen.
When you notice you’re getting low on something you use regularly, write it on the list.
- If you’re tech-oriented, enter those items into your smart phones so you’ll have them with you the next time you go to the store.
- Think about food products you don’t use much or that your family doesn’t want to eat anymore. Consider excluding them from your store list.
- Before you leave home to go grocery shopping, double-check for any items you may need but haven’t yet listed. Add those to your list.
2. Allow a reasonable amount of time to grocery-shop.
Having ample time to shop means you’re more likely to cut down on hurrying through the store and grabbing whatever food product strikes your fancy at the moment.
3. Make a real effort to avoid processed food.
Food items in boxes, bags, or cans usually have additives and other unhealthy ingredients.
- If you “think healthy” at the store, you’ll most likely save yourself from picking up all those processed, packaged foods.
4. Stick to the store list.
Now that you’ve made a list of everything you need, purchase only items you’ve listed.
- If sticking 100% to the list is difficult, consider allowing yourself just one or two foods not included on your store list.
- Think about those items carefully to ensure they’re worth the price and that you can use them in preparing healthy meals or snacks for your family.
5. Eat a meal before you go grocery shopping.
An old grocery-shopping rule is, “Never go grocery shopping when you’re hungry.”
- It’s no secret that people tend to spend more when they’re feeling starved while shopping. A bag of chips here, a candy bar there, and you just bumped your grocery bill a few dollars.
6. Establish a budgeted amount of money you plan to spend at the grocery store.
- Let’s say you don’t want to exceed $75 per week on food. While you’re at the checkout counter, the store staff tells you your bill is $79. What can you do?
- Quickly look over your food items. Ask yourself what you can do without. See if there are snack items you don’t really need. Make a concerted effort to reduce the total to $75.00, as you planned.
- Then, when you get home, consider whether you need to raise your budgeted amount to spend on your next trip to the store. You might conclude you didn’t really need the items you put back. Or you may realize that $75 just isn’t enough to meet your needs and you should raise your budget a little.
7. Pat yourself on the back for the planning you did to avoid impulsive purchases at the grocery store.
You made a real effort and it shows.
- Recognize that with just a few changes you can nearly end impulsive purchases at the grocery store.
Cutting down on your impulsive purchases at the grocery store is entirely possible. With some advance planning and use of these tips, you’ll reduce your overall grocery store spending and decrease your impulsive purchases. You’ll be successful in reaching your shopping goals, and have more money to show for it!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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