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Grocery Shopping 101 ...............................

When it comes to grocery shopping, researchers tell us that most people buy the same 10 to 15 foods every single week. Well, who has much time to shop? Between working and working out there really isn't a lot of time left in a day; therefore, buying the same foods week after week just makes sense: it is quicker and easier. So, the question really becomes: Are you buying the RIGHT foods week after week? Are you buying foods that will support your training, not sabotage it? Remember, whatever is in your grocery basket is going to end up in your stomach eventually! The better decisions we make at the grocery store, means better decisions are made at home.

Shopping Tips

• 1. Start by planning ahead! At the very least make a mental note (if not an actual list) of the foods you want to eat and/or cook during the week and shop ONLY from that list.
• 2. Always eat before you go to the grocery store! Shopping while you are hungry makes it harder to make the best decisions.
• 3. Shop the perimeter of the store! The perimeter of the store is refrigerated for a reason; the fresh stuff is there! Veggies, fruits, eggs, meats, fish, whole grain breads and pasta, yogurt, and 100% fruit juice should make up the bulk of your grocery basket. The middle aisles contain the processed packaged foods that require no refrigeration. No refrigeration is necessary because there are minimal nutrients in processed foods!
• 4. Shop alone! If it's possible to shop without the kids you will be less likely to succumb to temptations. It will also save you money and time as well!

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Top 15 Must Have Foods

Food	Nutritional Benefit
Almonds	Vitamin E - specifically gamma-tocopherol; antioxidants; lowers cholesterol levels; especially LDL
Eggs	Complete protein; Vitamin K; choline- a brain nutrient that aids memory; leutin- for healthy eyes
Sweet Potatoes	Vitamin A- beta-carotene is a powerful antioxidant; Vitamin C; potassium; iron; manganese and copper
Whole-grain cereal	Fiber; phytonutrients; protein
Oranges Vitamin C	antioxidant: aids in reducing muscle soreness; herperidin- lowers cholesterol and high blood pressure
Black Beans	Protein; fiber; folate- a B vitamin crucial in heart health and circulation; antioxidants; lowers cholesterol levels and heart disease risk; low glycemic index factor controls blood sugar levels
Mixed Salad Greens	Phytonutrients; antioxidants
Salmon Protein	Omega-3 fats- balance the inflammatory response
Whole-grain Bread	Quality carbohydrate source that assists metabolism; lowers cholesterol and blood sugar levels
Frozen stir-fry vegetables	Powerful mix of antioxidants
Whole-grain Pasta	Carbohydrate source; B vitamins
Chicken or turkey Protein	selenium; niacin
Frozen Mixed Berries	Anthocyanins- powerful antioxidants
Dark Chocolate	Antioxidants
Low-fat Yogurt	Protein, calcium; live yogurt cultures for the GI tract; assists the anti-inflammatory process

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Foods to Avoid

If you are trying to improve your sports performance and your health, you should avoid purchasing the following not-so-healthy foods. If these foods aren't in your home, you will be less likely to eat them.

Bacon, fatty pork, pastries, cakes, cookies, candy, chicken wings, ribs, hot dogs, whole milk, cream, creamy dressings, cream soups, gravy, chips, cheese puffs, nachos, processed deli meats, sugar-loaded cereals, lard.

Meal Planning

When you are training for a marathon, keeping your blood sugar levels stable throughout the day is important and sometimes difficult to achieve. Eating 4-6 smaller meals throughout the day, rather than 2-3 larger meals, will help you keep your blood sugar levels stable. When blood sugar levels are stable, it is much easier to make healthy choices. Don't wait until you are "starving" to eat!