I got this in an email from Dr. Steve Sisskind M.D. It’s worth knowing.
“ Hello,
One of the key issues I hear about from our customers is that they don’t know how to shop. No, I’m not talking about little black dresses here. I’m talking about buying groceries.
I’m not surprised. Grocery stores are designed to make it easy for you to fill up on fattening, empty calories. Companies invest a lot of time, effort, and money into store layout, package design, product placement, and advertising. All for one reason: to push you into purchasing products that maximize their profits. Which usually translates into maximizing your waistline.
But it doesn’t have to be that way. It’s taken me years of trial and error, but I’ve learned how to navigate the grocery store and fill up my cart with fat-busting, craving-curbing foods my whole family can enjoy. And now I’m going to share my secrets with you.
Your Supermarket Survival Guide
One of the most important lessons I’ve learned is DON’T SHOP HUNGRY. In fact, according to research published recently in the Journal of the American Medical Association, shopping with a growling stomach not only increases overall grocery shopping, but also leads shoppers to buy 31 percent more high-calorie foods.
Plan Ahead
Before you head out the door, get a good high-protein, high-fiber snack in you so you won’t feel any hunger pangs that lead you down the Doritos aisle. Try some hummus and carrots, a handful of walnuts, or an apple dipped in almond butter.
Then map out your meals for the week and create a shopping list.
First, get the credit cards out of your wallet. Research from State University of New York and Cornell University found that when shoppers pay with credit cards they throw more cookies, sugary candy, high-calorie chips and other junk food in their carts than when they pay with cash. So estimate how much money you’re going to spend and bring just enough to pay for what you’ve planned for.
Shop The Perimeter
When you get to the store, go right to the outer aisles. That’s where you’ll find your high-volume fare — veggies and fruit — as well as lean meats and dairy. Make the produce aisle your first stop. Aim to try at least one new fruit or vegetable each week so you won’t get bored.
Try:
- Radishes
- Kale
- Pomegranates
- Kiwi
Be sure to choose every color in the rainbow. Each group contains its own unique phytonutrient profile with health benefits:
- Whites (cauliflower, onions, mushrooms)
- Greens (broccoli, kale, spinach)
- Purples (eggplant, cabbage)
- Reds (tomatoes, red peppers)
- Yellow-oranges (summer squash, carrots)
In the meat aisle, choose lean cuts (“round,” “loin” and “tenderloin” are lighter cuts). Choose grass-fed — for a higher omega-3 to omega-6 ratio — and hormone-free, if possible:
- Beef
- Pork
- Chicken
- Turkey
Then pick up some:
- Wild salmon (a healthy fatty fish)
- Shrimp
- Other seafood at the fish counter (Make sure they’re not farm-raised)
And choose plenty of low-fat dairy products like:
- Yogurt (unsweetened)
- Cheeses
- Milk
- Eggs
Skip The Center Aisles (if you can)
That’s where most of the processed, packaged garbage sits. Some stores have the frozen food aisle squarely in the center of the store. If that’s the case, do a quick drive-by, passing the junk, to pick up frozen varieties of key staples — vegetables, berries, poultry and fish.
You may also find a few staples in the canned food aisle. Tread lightly here to avoid the salt bombs. Many canned foods are packed with excess salt, so reading labels is especially important while walking this aisle. Look for “no added salt” and “low-sodium” varieties to keep your salt intake in check.
- Low-sodium tomato products (sauce, puree or soup)
- Low-sodium chicken broth
- Canned beans (rinse well under water before use to remove excess sodium)
Finally, you may have to make a quick trip down the baking aisle, but keep your mission in mind. You’re looking for:
- Olive oil
- Vinegar
- Herbs
- Spices
- Stevia
- Raw nuts (unsalted)
- Other staple ingredients for your favorite dishes
Learn The Label Lingo
Don’t be fooled by packaged convenience foods proclaiming “fat-free” or “sugar-free.” These foods likely contain added sugars or artificial sweeteners. Even “reduced calorie” foods play this trick. While the total calories per serving may be lower, these foods can shift your food cravings into overdrive, causing you to eventually eat more.
Do look for “excellent source” nutrient claims on healthy packaged foods. This claim means a food contributes at least 20% of the Daily Value. Greek yogurt, for example, typically contains about 17 grams of protein, an excellent source at 34% Daily Value. “Good source” nutrient claims mean one serving contains 10 to 19% of the Daily Value.
And if you really want to ramp up your fat burn, click here to find out what you must do.
Until Next Time,
Steven Sisskind, M.D.”