Pros and Cons of Grocery Pick-up

If you haven’t tried grocery pick up yet, you may be wondering if it’s worth it.  I tried it for my first time a few years ago, right after I had my 5th daughter.  I’ve been hooked since.  (Despite the “cons.”)  I love the convenience and time-saving.  But don’t let me my experience influence you.  If you’ve known me for a while, you know that there is no one right way to be healthy.  I’ll give you the pros and cons of both so you can decide for yourself.

First, if you’ve never tried it, I want to explain how it works. 

  1. Sign up on the app or the website.
  2. Search for the items you need and add them to your virtual grocery cart.
  3. When you’re all done, “check out” and pay with your credit card.
  4. The next day (or later that day), you will get a text when your order is ready.
  5. If any item was not available, via the app or an email you will be notified if is was left off or substituted.
  6. Head to the grocery store and follow the signs to grocery pick up. 
  7. Call the number on the sign and let them know you have arrived.  (Some apps allow you to check-in instead of call.)
  8. Wait for the friendly staff to bring you your groceries and load them up.
  9. Voila! You are done!

Pros:

  • Helps you stick to a budget.  I find that I don’t make impulse buys because I have my list and just order what is on my list.
  • You can look through your fridge, pantry, and freezer as you’re making the list so you can see exactly what you need.
  • The apps or websites save your favorite items and prompt you to buy them.  It helps you to not forget your essentials.
  • It saves time waiting in line or wading through crowds. 
  • You can add to your online cart all throughout the week.
  • Other family members can get on the app or website and add to the list as needed.
  • You can do it anytime of the day: in bed, while waiting in line somewhere, at the doctor’s office, etc.
  • If you don’t like grocery shopping with your kids (or spouse!), you don’t have to.

Cons:

  • You may forget certain items that you would have remembered if you had walked the aisles of the grocery store.  (I inevitably already have a new list started before I even go to pick up my items because I forgot something!)
  • You are less likely to try new foods and see new items in the store.
  • You may get stuck in a rut of ordering the same things.  (Last summer I realized I had forgotten all about the summer produce because I was so used to my winter list.)
  • You won’t see any special deals or sales the store is offering.
  • Some stores charge extra money for the groceries or a pick up fee when ordering online.
  • Some moms/dads/grandparents like shopping with kids/teens as a learning experience.  You miss out on that when doing online shopping. 

As you can see, there is about an equal amount of pros/cons.  If you’re wondering what I do, as a mom and dietitian, I do grocery pick up about every 6 days.  And about once per month I try to go in person to see what foods I may have forgotten about and give my kids a chance to come and learn about shopping.

Now, you may be wondering about grocery delivery…. I haven’t tried that yet, but I’m sure it’s great.  If you have tried delivery, please share your experience.

PLUS, if you need help deciding what to put into your cart, please join me for my next monthly Masters Support Group where we are doing part 2 of my Virtual Grocery Store. We meet on March 10th @ noon or March 12th @ 5:30 PM. Reserve your spot by emailing kelli.worley@intentionaleating.net.

AND, if you’ve got shopping down, but need help deciding what to cook and prepare, check out my EatLove meal plans where you will get menus, grocery lists, and recipes in your inbox every week made just for you.

Easy, Healthy Weeknight Dinner: Sheet Pan Potatoes, Sausage, and Vegetables

Easy, Healthy Weeknight Dinner: Sheet Pan Potatoes, Sausage, and Vegetables

Here is one my family’s new favorite dinners: Potatoes, Sausage, and Vegetables roasted on a sheet pan. 

Why I love it:

  • Versatile
  • One dish meal
  • Can use leftovers
  • Inexpensive
  • Super tasty!
  • Everyone loves it (one of the few meals we all love)

Here’s how to do it:

Wash and cut into bite-size pieces your favorite potatoes and vegetables (white potatoes, sweet potatoes, new potatoes, green peppers, red peppers, broccoli, asparagus, onions, etc.). Toss the potatoes and vegetables with olive oil in a large bowl.  Spray a sheet pan with non-stick spray.  Spread vegetables and potatoes evenly on the pan.  Sprinkle your favorite seasonings on top: kosher salt, pepper, garlic powder, etc. Dice your favorite sausage (deer sausage, chicken sausage, pork sausage, etc.) into bite-size pieces and sprinkle over the vegetables.  Roast in the oven at 425 degrees until the potatoes are soft.  Serve with fruit and a glass of milk on the side.   Yum!

Please share: What’s your favorite easy dinner?

You can eat what you love and still be healthy!

You can eat what you love and still be healthy!

“This is my mom and she loves chocolate”

A few months ago I was outside with my 2 youngest daughters and we started talking to someone walking by.  My little ones were probably enthralled with the person’s dog.  But anyway, out of the blue, my 3-year-old said, “This is my mom and she loves chocolate.”  I started laughing at the randomness of this comment and have thought a lot about it since. Yes, both statements are true.  I am her mom and I do love chocolate. 

Why do I bring this up?  Because I think many people have the misconception that my being a dietitian means that I don’t eat sweets and only eat healthy foods.  Some people think my kids never eat junk food and we must not have any candy or chips in my house.  This is not true!  I want to write about this today so you can see that I am just like you…I love chocolate and my husband loves chips.  I have kids that love junk food and candy (and they like some vegetables and nutritious foods too). I crave desserts just like you and want chocolate when I’m stressed out.  At various times in my life I have worried about my weight and health and been on both sides of the dieting spectrum.  I know what it’s like to hate your body and I know what it’s like to love your body.  And not only have I been through it, I’ve seen hundreds of my clients go through it as well.

I am here to share with you today, that you can break through whatever bad eating habits you have, poor body image, dieting scars, etc.  You can find the middle ground between health and “eating whatever you want.”  I’ve done it, my clients are doing it, and you can too.  It feels so amazing to feel comfortable in your own skin, to eat nutritious foods most of the time, and include the sweets/treats/junk foods a little of the time.  It’s so rewarding to go to the doctor and get a good report on blood work, realizing that you can do it!  You don’t have to be in the gym for 2 hours every day (but it’s OK if you like that) and eat only chicken breast and broccoli (it’s OK if you like that too).  There is way more to life than just that!  We can love chocolate (or French fries, or chips, or anything else) and still feel good in our bodies, be healthy, and live well.  

Will you give me a chance to show you that eating what you love AND meeting your health goals is possible for you too?  Simply comment on this post and I will put you on my waiting list for new clients. 

Is citric acid bad for you?

Is citric acid bad for you?

The other day someone asked me about Citric Acid and if it is harmful.  She is trying to eliminate harmful foods from her and her family’s diet.  In just a few short paragraphs, I will answer that for her and you.

Citric acid is weak tricarboxylic acid found in citrus fruits.  The highest food sources are lemons and limes.  Although you won’t find citric acid listed in any database or calorie counting app, citrus fruits have been tested in labs to determine amounts. 

You can find citric acid added to foods as a preservative.  It has a sour and acidic taste.  It is commonly used when canning tomatoes and in products that you add to fresh fruit to prevent it from turning brown.  I have some in my cupboard for science experiments and home-made bath bombs!

Citric acid is perfectly safe.  Your body breaks it down and excretes it through your urine.  In fact, it may even be helpful in preventing calcium oxalate kidney stones.  Studies show that citric acid can prevent the stones from forming.  Studies are mixed on whether drinking lemon or lime juice can treat current kidney stones.  But if stones are a concern for you, it certainly won’t hurt.

Bottom-line, there is no need to worry about citric acid in your food.  There are more important things to think about…like what’s for dinner?

Please share: are there any food additives that you are concerned about and you want me write a blog post about?

How to Get Motivated to Lose Weight

How to Get Motivated to Lose Weight

One of the quotes I love to share with my clients is:

“A journey of a thousand miles begins with a single step.”

No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step.  A baby step, as I like to call it.  It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise.  I’ve noticed for some people it seems so daunting that they don’t even try.  That’s when it’s time to break it down into manageable steps.

First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal.  Second, choose the very first step that must be done.  Third, do it!  The first step doesn’t have to be big.  The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!

You’ll find as you take baby steps day after day, your confidence will improve, your overwhelm will decrease, and you will feel better.

Please share: what baby step are you going to take today?  Comment below or on my Facebook page.

The Most Nutritious Food

The Most Nutritious Food

A client asked me the other day, “what is the healthiest food to eat?”  What do YOU think the answer is?  I said, “Beans.”  Beans are one of the most nutritious foods for a few reasons:

  1. They are a good source of complex carbohydrates.  That means they are digested slowly and will give you a nice steady stream of energy. 
  2. They are a good source of protein.  Protein is essential for strong muscles, a healthy immune system, and hormone balance.  It also keeps you fuller longer.
  3. They are a good source of fiber.  Fiber also keeps you fuller longer and keeps your bowel movements regular.

Beans are inexpensive and versatile.  They can be added to salads and soups, main dishes, side dishes, and even desserts!

Please share: what are your favorite ways to eat beans?  What would you say is the most nutritious food?

Are you burned out? There’s an App for that.

I know you’ve felt it before…you dread getting up in the morning and dragging through one more day.  Burn out is real.  And it can take a toll on your health: it is associated with heart disease, insomnia, obesity, and anxiety.  Can you relate?  If so, check out this infographic from Happify. 

Click here to see the infographic from Happify: Experiencing burnout? Here’s how to recover

If you recognize any of the symptoms of burnout listed on the graphic, I encourage you to download the Happify app. It’s a great tool to improving your mental health—which then trickles down to physical health.   And then, talk to me.  Let’s figure out how we can change your diet and exercise routine to alleviate any symptoms you are experiencing.

Please share, what are the signals and signs when you are feeling burnout?

What is your Dream?

What is your Dream?

I love to dream big.  How about you?  It’s fun to day dream about all the wonderful things to accomplish or places to go.  Most of us don’t have any problem dreaming big.  It’s the execution that gets us!  Life gets busy, we plug along another day without getting closer to our dreams.

What are your dreams?  If you are like most of the people I meet with, your dreams include feeling great and living a long, full life; being around to see your grandchildren grow up; traveling; and enjoying life.  So I want to know, what are you doing today to make that happen?  If we don’t take at least one step towards our dreams every day, life might pass us by. 

I love helping my clients get closer to their dreams!  But it doesn’t happen without having a “plan and a deadline.”  It’s so fun to take those dreams and turn them into realistic and personalized plans.  I’m a big planner and have been since as long as I can remember.  I started at a young age with goal setting and planning.  At first they were far-fetched goals like “don’t fight with my sister” or “practice the piano every day.”  But as I learned about effective realistic goal setting and making specific plans, I started achieving my goals.  For example, when I learned to plan exercise into my day, make a weekly menu, and have strategies for overcoming emotional eating, I became successful in managing my health.    And that’s what I want for you too.

How do you start, you may wonder?

Step 1: First write down one dream you have in relation to your health. 

Step 2: Brainstorm the steps that you need to get there. 

Step 3: Choose one step to start with.

Step 4: Set a deadline and a plan for that step.

If you need help with making your plan, watch this video and then contact me so we can talk about how my programs might help you.

Until then, please share: what are your dreams?

Simplify Your Eating

Simplify Your Eating

I love this quote about simplicity. It can be applied to health and nutrition. Let me explain: So many people come to me with confusion about what to eat, when to eat, what diet to follow, how to exercise, etc. I totally get it! Everyone is telling you to do something different. How are we supposed to know whose diet is the best? The good thing is your body will tell you. Your body is amazing and was created to help you be the best person you can be. Listen to your body and how you feel when you eat certain foods. Eat the foods that make you feel your best. Don’t eat the foods that make you feel bad. Simple as that. It’s going to be different for everyone, and that’s OK. We all have different genes, food preferences, and health conditions. Armed with some nutrition knowledge and curiosity, you can find the foods that work best for your unique body. If you need help finding the right foods for you, call our office @ 409-767-8100 or email us @ assistant@intentionaleating.net.

Question: What foods make you feel your best and what foods don’t work well for you? Share in the comments below.

Website Review: www.DoleNutrition.com

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The Dole Nutrition Institute’s (DNI) mission is to “cultivate the seeds of knowledge and provide the public with definitive, easily accessible, scientifically-validated information on nutrition and health.”  They are accomplishing that through their website.  The DNI website is full of information about fruits and vegetables.  After reading the articles on the benefits of specific fruits and vegetables, browsing the recipes, and watching the videos, your mouth will be watering for some fruit and you’ll be craving vegetables.  We all know we need to eat more fruits and vegetables.  This website proves why and helps us to accomplish the goal.

They have a free newsletter you can receive via e-mail.  It is one of my favorites.  And, they feature the “Dole Spa” that teaches us fruits and vegetables aren’t just for the inside, they are for the outside too.

Bottom-line: If you’re looking for some produce inspiration, check out their website.

 

Please share: What’s your favorite fruit or vegetable?