4/02/2012 Supermarket Survival Guide!

·        80:20 = make sure 80% of your cart is filled with one-ingredient foods, foods that look as close to as they did when they first came out of the ground.  That gives you wiggle-room with the other 20%. 

·        Think global and international when going for spices

·        Eat before you go to the store-meal or a snack

·        Make a menu for the week, and base your list off of that menu

·        Meat/fish aisle:  have your meat, but double your fish.  Meat-look for loin and round in the title –leanest cuts- and 100% grass fed, or grass finished.  No more than one night of red meat for the week, 3-4 nights of fish, 3-4 chicken.  Buy fish first-the lighter and whiter for weight loss.  Meat on the bone is more flavorful, coat then with pretzels or chips. 

·        Produce aisle:  put half the cart filled with fruits/veggies.  Bagged pre-cut ready to eat veggie bags.  Freezer aisle for bargains.  Baby greens are sweeter and more tender, so you can eat them raw and not worry about how to cook them.  Potatoes with color, sweet/purple have more antioxidants and eat the skin for the fiber.  Buy produce that have near zero calories, celery/cabbage, they also keep you feeling full.  Citrus can replace salt for flavor.  Zest the lemons and limes, then use the juice.  Use fresh herbs.  Red onions for salad, the darker the peal the more pungent the flavor, whites for mostly cooking. 

·        Pasta/grain aisle:  try to eat whole grains that come right out of the ground –brown rice/quinoa.  Einkorn pasta- the original wheat, for gluten intolerance it is easier to digest, and has more fiber/protein.  “clean food” boosts metabolism, and burns cleaner –japanese crackers –high fiber and baked, not fired.  Pasta- the heavier the sauce, the fatter the pasta should be. 

·        Tricks markets use to make you spend more:  keep an eye on the end-caps, people think they are discounted items and pick them up, they aren’t always.  10 for $10 deals usually you don’t have to buy 10 for the deal.  Organic foods- not everything labeled as it will be organic.  Organic fish-there is no standardization so that is bogus, don’t buy it.  Spend the money for produce that gets heavier spray of pesticides –apples/berries, you can buy regular broccoli/asparagus.  Location:  the entrance you come in will determine how much you spend in the store, if you come in on the right side you tend to shop counterclockwise, if you come in on the left you tend to shop clockwise.  If you shop clockwise you tend to spend less money.  Stores sell the same item at different locations at different prices.  Dairy case you spend less money than the gourmet case.  Colorful foods aren’t always the freshest, some fruits are given a chemical treatment to give it a longer shelf life.  Halogen lights make the produce look brighter and more colorful, if you want to buy fresh make sure to buy in-season produce. 

BMI:

·         For transformation nation, need to get final weigh in from 4/2-4/9.  If you get your final weigh-in this week, you can join WW for free.

·         5 rules to follow for a family:

1.      If you wouldn’t feed it to yourself, don’t feed it to your kids

2.      Smart snacking- low-fat dairy, high fiber, fruits and veg

3.      Cook and eat as a family at least 3x/week.  Find the time.  Doesn’t have to be just dinner, can be weekend brunch.

4.      Be active every day-make it fun

5.      Nobody is exempt from the rules- mom cant say she is too busy to exercise, but make the kids do a sport

Healthy dinner the whole family can make:

·         Stromboli using whole wheat pizza dough.  http://www.doctoroz.com/videos/ham-and-turkey-stromboli

·         Boxed cake mix made healthy – bake off:

1.      Pina colada cupcakes:  http://www.doctoroz.com/videos/pi-colada-cupcakes  -replace oil and eggs with crushed pineapple and coconut milk, uses fat free/sugarfree vanilla pudding for topping instead of icing. 

2.      Dark chocolate berry layer cheesecake:  http://www.doctoroz.com/videos/dark-chocolate-berry-layer-cheesecake-recipe  substitute eggs/oil with egg whites and unsweetened applesauce. 

3.      Olive oil zucchini cake:  http://www.doctoroz.com/videos/olive-oil-zucchini-cake-recipe  reduced oil and used a mixture of olive oil and greek yogurt instead of canola oil and added carrot/zucchini and spices to boost metabolism. 

·         Bonus tips:  Ak-Mak flatbreads- boost metabolism and are high fiber/whole grain will make you feel fuller.  Mix high fiber cereal with dark chocolate for family snacks.  Use light coconut milk in place of canola oil when baking with a boxed cake mix to save 65grams of fat.  *kefir milk- has more healthy bacteria than yogurt –use on cereal or in a smoothie.  Try no sugar added tapioca pudding for a treat, few unhealthy fats.  Soy yogurt for heart health, it is lower in sugar/sodium than regular yogurt.