7 Ways to Outsmart the Super Markets (Part 6)

Free Yourself from Free Samples

When you see little carts set up with mini toasters and microwaves handing out bits and pieces of goodies, you’ve entered the realm of free samples. This tactic is widely implemented by grocers to increase products sales because it works wonderfully. Free sample stations are great ways to demonstrate the versatility of certain products, but how often are the featured foods healthful or nutrient-dense? How often are they full of vitamins, minerals, lean protein, healthy fats and fiber? How often do they feature whole, unprocessed foods that are naturally good for you? The products grocers generally hand out to promote sales are convenience items, ones that shouldn’t be on your shopping list if you're trying to eat healthier. 

Battle plan: If the product is free of trans fats, made with whole grains or free of added sweeteners, enjoy a little nibble. Use your label-reading skills to determine if it’s a healthful item you can pick up during your next grocery trip. Look at the amount of protein, calories, fiber, added sugars, salt, and types of fats to assess how healthful the food might be.

(Boy do I fall for this one!  I sample and usually buy without reading the full label.  Also, how sanitary is this item, the cooking equipment and even the cook?  If it's in the bakery/deli dept and is placed out in a 'covered' tray to sample, how many other hands have been inside there?  Do they possibly have a cold that I'm about to catch?)

7 Ways to Outsmart the Super Markets (Part 5)

Bust by Bargains

You see the signs: 5 for $10! Buy two get one FREE! 2 for the price of 1!  These "bargins" can seem like a great idea, but consider the product you’re saving on. If it’s on your list of super-healthy, nutritious foods, go for it! You’ve helped your health AND your pocketbook. However, consider the product—healthfulness should trump a bargain every time. Do you really need five rolls of cookie dough or a free box of pastries? It's not likely. 

Battle plan: If you’re only getting it because it’s on sale, you probably don’t need it. The same rule goes for non-food items like toiletries, cleaning products and household items. No excuses here.

(This is a hard one to pass up.  Whether it be donuts, cookies and worse of all, those holiday items that are on sale because the holiday has passed!  Think about it.  BOGO on Easter candies!  BOGO on Christmas cupcakes!  BOGO on everything that taste good but sure isn't good for you!  Also, I've found that some of the really healthy items such as shrimp are rip-offs.  I have a store that says Buy Two Get 3 Free!  Well, they raised the price of the 2 that you buy to where they really aren't a very good buy so watch for that too.)

7 Ways to Outsmart the Super Markets (Part 4)

Boycott the Bakery

The smell of fresh bread, cinnamon rolls and apple pie is wafting through the baked goods area as you’re picking up your whole-grain bread this week. Your senses are begging you to bring some home; it just smells too good! Many grocery stores strategically plan their baking times during the busiest hour of the day. It has been proved that shoppers pick up more items when the luscious smells are present in the store. 

Battle plan: You've heard this one before. Never shop on an empty stomach. Shopping after a meal can help stave off cravings and keep you focused on the task at hand. Think about the delicious meals you are shopping for and don't let distraction get the best of you. If you must, send in the troops to grab your items and avoid any too-tempting aisles altogether!


(Have you ever noticed that this department is either before the produce or the dairy isle?  Think about it.  Bakery items before the fruit and veggies.  How do I not look there 1st.  And I sometimes have to walk through it just to get to that container of Almond Milk that is so good for me.  Ugh!)

7 Ways to Outsmart the Super Markets (Part 3)

Show Seasonal Spirit Who's Boss
Memorial Day (Super Bowl Sunday, Thanksgiving, or really, any other holiday) is right around the corner and you can bet your buttons the local grocer won’t let you forget it! Decorations, party favors and supplies are mixed in with fat- and sugar-laden desserts and snacks, all in one convenient center aisle display. Grocery stores play on your holiday spirit, enticing you to pick up extra goodies on a whim! These add-ons amp up your bill at the check out and can add loads of calories to your stash very quickly. 

Battle plan: Plan your celebration, complete with healthy snacks and recipes, and stick to it. Ditch the “we just might need” mentality. Simplicity is best (and healthiest) during these times of year!


(I hate this tactic!  I walk into the store and the holiday goodies are usually the 1st thing I see and it's really hard to walk past without thinking "I might need some of this just in case I have company.")

7 Ways to Outsmart the Super Markets (Part 2)

Shelve Your Impulses

Major brands pay grocers to shelve their top-selling items at eye level. They even go so far as to place products geared toward children right within their little paws’ reach—cartoon characters, bright colors and all are low to the ground or cart-level for wee ones who sit in the seat of your shopping cart. 

Battle plan: Make an educated decision. Glance up and down before choosing an item (less inexpensive generic items, often the same nutritionally, might be lower or higher on the shelf than more expensive brand named products). And always check out the nutrition facts label. Also, if you are shopping with the kiddies, ask them to help you find healthful foods in the store. Turn your grocery list into a scavenger hunt checklist to play as you shop.


(I've found this to be the case when my kids were young and it apparently put me into the habit of looking at the middle shelves which I'm now trying to break.  There are so many really delicious products up high and down low.)

7 Ways to Out Smart the Super Markets (Part 1)

I try to eat healthy and lose a little weight along the way but have found that going to the grocery store doesn't necessarily make this task easy.  While reading some info sent out by SparkPeople I ran across something that I felt must be shared with those of you that, like me, have a hard time going to the grocery store and not picking up those items that are not only on our list but also not on our diet.

End the End Cap Enticement

Conveniently placed on the end of every aisle, "end caps" are home to sale items and seasonal kits that may not have been on your list but look oh-so-inviting when you see them. Items for s’mores, pumpkin pie, or green bean casserole are often creativity combined on these aisle ends. Foods on end caps are generally low in nutrients and high in added fat and sugar. 

Battle plan: If it’s on your list for greater health, you just saved a trip down the aisle. If it’s not, smile, but keep walking past the pretty display and find your next listed item.

(This also takes place in the produce department!  Ever noticed that stationed by the bananas you'll sometimes find vanilla wafers for making banana pudding?  Or pound cake beside the strawberries?)

5 Snacks You Shouldn't Eat at Night (Part 5 - End)

(Again - Not Guilty!!!! I don't drink soda either.  Used to drink sweet tea but gave that up for water.)

Soda

Quite possibly one of the worst items on our list is Soda. These empty calories are adding to the weight problem all over America. Soda can keep you up late at night with high levels of sugar and caffeine. Even if you are opting for sugar-free and caffeine-free soda, you could still get heartburn from the carbonation. As tempting as it could be to watch your favorite show and sip on your favorite soda before bed, you need to stay away from these drinks. If you were able to give up soda all together, you would notice a very positive shift in your health overall.

5 Snacks You Shouldn't Eat at Night (Part 4)

(Not Guilty!!!! I don't like chocolate, unless its white chocolate)

Chocolate

If you love to pamper yourself and live the good life, you may wind down your night by sitting in a bubble bath while eating some chocolates. While this may be very relaxing at the time, it might actually be keeping you from getting a good night's sleep. Chocolate has caffeine content that may keep you up when you should be sleeping. This snack can also leave you feeling hungry after your short snack. Instead of having chocolates during your bubble bath, try replacing this snack with a cup of milk or calming tea.