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 GROCERY LIST
THE HEALTHY GROCERY LIST!

GROCERY LIST

Grocery shopping will be an easier experience and you will likely bring home healthier foods if you start with a healthy grocery shopping list. With a grocery list in hand, you won't be as likely to wander down the junk food aisles and make purchases you will later regret. You can copy or print out this healthy grocery list or you can make your own.

PROTEINS

1. Boneless, Skinless Chicken Breast
2. Tuna (water packed)
3. Fish (salmon, tilapia, halibut)
4. Shrimp
5. Protein Powder
6. Egg Whites or Eggs
7. Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

COMPLEX CARBS

1. Oatmeal (Old Fashioned or Quick Oats)
2. Sweet Potatoes
3. Yams
4. Beans (pinto, black, kidney)
5. Oat Bran Cereal
6. Brown Rice
7. Farina (Cream of Wheat)

FIBROUS CARBS

1. Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
2. Broccoli
3. Asparagus
4. String Beans
5. Spinach
6. Bell Peppers
7. Brussels Sprouts
8. Cauliflower
9. Cabbage
10. Celery
11. Cucumber
12. Eggplant
13. Green or Red Pepper
14. Onions
15. Pumpkin
16. Garlic
17. Tomatoes
18. Zucchini

FRUIT (If Diet Permits)

1. Blackberries
2. Honeydew Melon
3. Apples
4. Cantaloupe
5. Grapefruit
6. Peaches
7. Strawberries
8. Blueberries
9. Raspberries
10. Lemons
11. Limes

HEALTHY FATS

1. Natural Style Peanut Butter
2. Olive Oil or Safflower Oil
3. Nuts (Almonds Unsalted)
4. Flaxseed Oil

DAIRY AND EGGS

1. Low-fat cottage cheese
2. Egg Whites
3. Non-Fat Milk
4. Almond Milk (Preferred)

CONDIMENTS & SPICES

1. Balsamic Vinegar
2. Salsa
3. Hot Peppers and Hot Sauce
4. Chili powder
5. Mrs. Dash
6. Sugar Free Maple Syrup
7. Chili Paste
8. Mustard
9. Extracts (vanilla, almond, etc )
10. Plain or reduced sodium tomatoes sauce, puree, paste)

*It is not intended for you to purchase all of these goods but to use this list in your grocery selection.

 

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3 TIPS TO MAKE YOUR GROCERY STORE TRIP A GOOD ONE!

As much as grocery shopping is a common household chore, some shoppers may not have much time to shop for groceries and may want to know an easier and quicker way to shop for food. Consider these tips for fast, efficient and healthy grocery shopping.

1. Create a Grocery Shopping List
Take inventory of the fridge, cupboards and pantry, and create a shopping list before heading to the grocery store. Write down whatever groceries are needed or wanted. For more conservative money spending, prioritize – consider what is most needed and what can wait until next time. Shopping by a list keeps a shopper from forgetting what is needed and from buying items that are really not a necessity.

2. Don't shop while you are hungry
Try not to shop hungry. When a shopper goes to a grocery store hungry, he or she is more likely to purchase an excess amount of food and spend more money than necessary. On the other hand, a hungry shopper may also forget necessary items due to an impatience to return home and eat. Shopping on a satisfied stomach (not a full stomach) is recommended for remembering what items are needed and resisting the temptation of items that are not.

3. Reusable shopping bags
Remember to bring reusable shopping bags to the grocery store. These bags can be found at grocery stores  and they are useful when it comes to large or small amounts of groceries. They are large, sturdy bags that fit more groceries than plastic ones without breaking. Also, reusable grocery bags are kinder to the environment (Smile), as they will not add to waste, but can be reused for each shopping trip. Plastic bags, however, can also be reused as small garbage bags and are best kept for that purpose after grocery shopping, so grab a few after your shopping trip and throw them in your reusable bag.

 

 

 

6 QUICK TIPS FOR GROCERY SHOPPING ON A BUDGET

Grocery shopping on a budget can be difficult. Buying healthier foods is challenging in today’s economy, but at the same time, it’s important to our family’s long term health. It’s especially important if you have young children, as the eating habits they form when they are young will often stay with them throughout their entire lives. These are tips for families as well as Single people (Smile)

1. Use coupons
Only for products that you would buy, don't buy products just because you have a coupon for them. Buy products that you feel fit into your definition of “healthy.” Organic may not be in the budget right now, but that does not mean result to packaged and prepared foods, avoid packaged and prepared foods as much as possible. You can make your own spaghetti sauce using canned tomatoes and tomato sauce which contain far fewer additives than a jar of spaghetti sauce. Plus, you can hide vegetables and fiber in the home made sauce. (Smile)

2. Cut down on your meat portions
According to the www.health.gov website (http://www.health.gov/dietaryguidelines/dga2000/usingdietguide.pdf), you only need 2-3 oz of meat per serving, with two servings per day. Meats make up the bulk of many family’s grocery budget, and by cutting your portion sizes, you will cut the amount of money you spend on meat.

3. Be creative! Think outside of the box
Avoid pre-prepared meals whenever possible. You can make three meals worth of home made spaghetti sauce for the same price as one meals worth of prepared sauce. Add either fresh or frozen vegetables, you can get the same results for less.

4. Cook in bulk
Un-budgeted purchases for food or take out often come when you’re too tired or too busy to cook. If you make lasagna or Soup, make an extra pot or pan and freeze it.

5. Buy locally
If you have a Farmer’s Market near you, take advantage of their usually lower prices. You’re not paying transportation or packaging costs, and you’re generally dealing directly with the producer, so there have been no markups by middle men.

6. Buy as much as you can when it’s on sale
Even if you can only buy one meal’s extra meat this week, that’s one you won’t have to pay full price for, next week. Do it again next week with the money you saved, and soon you’ll be able to do it for two meals, and then three.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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