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.

Healthy, Easy, Personalized Meal Plans Done-for-you

Healthy, Easy, Personalized Meal Plans Done-for-you

Today I couldn’t believe it when I looked at the calendar and realized my kids go back to school in 3 weeks!  Sadly (if you go by school schedules) the summer is almost over. 

How do you feel about that news?  How is your summer going?  Are you staying on track with your eating plans and exercise?  I know it can be hard when you feel pulled in different directions AND it’s so hot you don’t even want to turn on your oven.

The reason I’m bringing this up is I don’t want you to have regrets in the fall. Come September, I hear it all the time, “I wish I would have done better on my vacation.  I wish I had taken the time to meal prep.  Now I feel like I’m starting all over.” 

The good news is it doesn’t have to be that way!  You CAN stay on track this summer without working too hard.  When September comes you can seamlessly transition into the holiday season without “starting over” or “getting back on track.”  I want to tell you how. 

I have a menu service that is different than any other because this menu is not generic. Let me tell you how it works:

  1. I create a meal plan for you based on your health goals and enter it into EatLove.
  2. I personalize your plan taking into account food allergies, health conditions, and how many people you want to cook for.
  3. The system finds meals that match your meal plan’s criteria.
  4. You get an email invitation to log on and view your meal plan. You’ll see breakfast, lunch, dinner, and snacks that fit into your meal plan and support you in your health goals. 
  5. You schedule your meal plan, print your grocery list, and head to the store.  You’ll have thousands of recipes at your fingertips that meet your unique nutrition needs. 

Having a plan is the key to having not only a fun summer, but a successful summer.  Click on this link and let’s get you started with your meal plan for approximately $10 per month until the end of 2019.  The regular cost is $30 per month, but I’m going to give it to you for one payment of $49 TOTAL until December 31, 2019.  I want you to end this year feeling better than you ever have.  You’ll save more than 66%!

Click here to get your very own personalized meal plan.  As soon as you do, I will contact you via email to get you set up for success. 

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?

Help! What Food is Trying to Tell YOU

Help! What Food is Trying to Tell YOU

Do you have a go-to food or activity that numbs you out after a long day or an emotional event?  C’mon, be honest: is it scrolling through Facebook, playing a game on your phone, or grabbing a bag of chips?  If you’re an emotional eater, then you can relate.  What are those foods you gravitate towards when you want to feel better?  Chocolate? Ice cream?  Bread?  If you know what I’m talking about, chances are you also feel guilty about eating these foods. Well, I want to take that guilt away and instead teach you what these foods are telling you. 

Your body has an amazing and insightful secret to share with you:

When you reach for food and you are not physically hungry, it’s telling you “Something’s wrong!”  It’s shouting at you to stop and listen. 

It’s so common to plow through your day without ever stopping to listen to your body and see what it needs.  So, when you are craving food, think of it as a red flag.  Your body is saying, “Did you forget about me?   Something is wrong and I want you to fix it.”

Next time you find yourself reaching for your go-to food, notice is for what it is (a cry for help) and take these steps:

  1. Do a head to toe scan to find any areas of pain or discomfort.  Do you have a headache?  Are your feet hurting?  If so, do what you can to alleviate the pain or discomfort.
  2. If you find no obvious pain or discomfort, examine your feelings.  What are you feeling?  What triggered those feelings?  Did you have an upsetting interaction with a co-worker?  Are your kids stressing you out?  Are you mad at your best friend? Once you find the source, do what you can to fix it (that doesn’t involve food).

This is a learning process. It’s important to be patient and compassionate with yourself as you learn to work through difficult emotions and events.  But you can do it!  I’ve seen others learn how and I know you can too.

If you need help applying these steps, check out my programs to see which one might be a good fit for you.

In the meantime, please share: what are your go-to foods and why?

Stop the Food Fight

Stop the Food Fight

I know this is a personal question, but how do you feel about your body?  What do you think when you look in the mirror?  Are your thoughts positive or negative?  What do you think when you see models and celebrities?  Do you envy their slender bodies or do you think that you would not want to work as hard as they do to maintain that shape?   How do you feel about your relationship with food? Is food the enemy?  Take a few minutes to think about these questions, or better yet, discuss with a friend or write them in your journal.

Thinking about these questions can be eye-opening for some or painful for others.  I bring this up because my goal for all my patients is to accept their bodies where they are.  Next time you are in a crowd of people, notice the vast difference in our bodies.  No one person is the same and that’s what makes us unique. Life would be boring if we were all the same height, weight, and shape. 

Do you think that everything you see in magazines and TV is real?  You would be surprised how some of what we see is not real.  Illusions are created by the power of technology in the hands of the beauty industry who wants us to believe that we are not good enough as we are (so we will spend money on their beauty products).  This illusion of beauty and “perfect” bodies are all around us. So much that we don’t know what reality is anymore. Want to know what reality is?  Go to the mall or other public place and people-watch.  Reality is every day people in all shapes, sizes, and colors; real people with real struggles and real lives.  In my Stop the Food Fight class I’ll be showing you a few pictures of air brushed celebrities that will surprise you.  I know we can’t change the media and beauty industry, but we can change ourselves.  We can remind ourselves and teach our daughters and sons that what we see in the media is not always real.  Beauty has nothing to do with your weight or body fat percent.  It’s all about what kind of person you are.

My hope is that you can get to the point where food is not the enemy and your body is not the enemy.  You can do that by what I call, “Stopping the Food Fight.”  That means you learn to accept the diversity of our body shapes, just as you accept the diversity of nature.  And second you learn to nourish your bodies by honoring your hunger and fullness. How do you do that, you may wonder? 

1. Keep a food log of when you eat and WHY you eat.  Notice how the foods make you feel. 

2. Consciously observe the people around you and say positive things about their bodies (not out loud!) and your body (you can say them out loud!).  This is a gradual process that I love to take my clients through. 

If you need more help with this and want to discuss this with like-minded individuals, join me for my June Master’s Group where we are learning to “Stop the Food Fight.” 

In the meantime, please share: how do you feel about your body?

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.