Garbage That GOO!

7 strategies for shopping survival

One of the tough challenges when you are trying to eat healthy is the grocery store. I went shopping last night and survived another outing without bringing home something I regretted. Here's seven strategies for shopping survival:

1. Never go shopping when hungry!

Do what you can to have eaten something BEFORE you hit the store. If you are out running errands, try to bring a healthy snack with you so that you can eat that before getting the groceries. Nothing can make temptation worse than being hungry does!

2. Remind yourself of your goals before going in.

It's easier to go through without caving to temptation if you fix your health and fitness goals strongly in your mind before entering the junk food arena. Prepare yourself for battle!

3. Know what you need to buy and bring a list!

Carry that list with you, go in, get what's on the list, checkout. Do not wander around gazing at temptation, it just makes it harder. Get the good whole foods you came for, checkout and leave.

4. Shop the perimeter.

You've heard it before, but yeah, usually the fresh produce, the milk, the dairy, the meat/fish/fowl is on the perimeter. Unfortunately, this is not as safe a plan as it once was. There are more than a few non-ideal items on the perimeter of my local stores. Things like sesame seed snacks nestled in with the veggies, pre-packaged mac n' cheese next to the meats, all kinds of sugary yogurt treats and snacks in the dairy section, etc... not to mention the assorted junk on the end aisles you must pass by!

There are good foods in the interior of the store as well, things like steel cut oats, extra virgin olive oil, spices, whole grains. The trick is getting in to get what you want without falling for the less ideal distracting foods surrounding you. Remember your goals and stick to that shopping list!

5. If tempted, read labels.

You know, sometimes, no matter how well fed you are, or how prepared, you'll be tempted. Maybe you just put in a killer workout and you feel like you deserve a treat. Maybe you just notice something that you haven't eaten in a long time and suddenly you have a craving for it.

OK, pick that "food" item up, and before you put it down in your cart, READ the entire nutrition facts and ingredients label. Take careful note of calories, serving size and how many servings are in the package. Then read the ingredients. Is it full of ingredients that make it sound like chemical soup? Is there high fructose corn syrup? Trans fats? If so, do you really want to put it in your body? Will bringing this item home put you further from your goals?

At least half the time, this works to discourage me and I put the item back.

6. When all else fails, limit the damage.

If you just can't talk yourself out of buying junk food, try to keep the damage as small as possible. Don't buy a huge bag of chips, buy a single serving size. Same for cookies. No packs of candy, limit it to one bar. They even have single serving ice cream items these days! You'll get the taste you wanted, with fewer calories. And there won't be leftovers to take you down later. Your waistline and hips will thank you.

7. Find your inner "happy" place

This one sounds a little weird, but if you can tap into this feeling, the impulse shopping feelings don't happen. There's a place I sometimes hit where I just feel like I have reached my goals and actually AM lean, healthy and fit and therefore enjoying shopping like a lean, fit person.

Shop happy, shop healthy!