How to Shop Healthy at a Grocery Store | Lifebru
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How to Shop Healthy at a Grocery Store

My guide to shopping healthy at the grocery store and foods that you should keep on hand for healthy living.



Nobody really likes shopping for food, it’s tedious and laborious. But, we have to eat, so grocery shopping is a chore we all must do. It’s completely unhealthy to eat out all the time, in fact eating out is sure to ruin your diet. So, if we want to stay healthy and not break the bank eating at healthy restaurants, a good grocery store strategy is crucial.

We al know the basics, don’t ever shop on an empty stomach, stay to the outside aisles and always make a list. Check, we got those basics down; I mean I am an adult and I do know how to do some things.

It doesn’t matter how prepared we usually are, there are always instances when we are roaming around a grocery store, starving with no list. In these cases, it’s ok to panic, but just for a second. Instead, be prepared with this list of shopping tips so you can eat healthy.



Fruits and veggies should be the first place you stop when shopping, no matter what. Fill up your cart with beautiful colored fruits and vegetables; rich with nutrients, these are the foods that will keep you healthy. Stocking up on greens and fruits will leave less room in your art for donuts and other processed foods that are all bad for you.

Pick your produce form the back of the bin; this is where your grocer puts the freshest choices.   A good grocer will load the front of the bins with older produce to try and get rid of it, but I’m not falling for it dude.

Sure, organic produce is great but can you afford all organic? Most of us can’t so pick and chose which organic fruits and veggies you pick.

These basic fruits and veggies stocked in your cupboards for optimal health.


Bananas: Bananas are a great and diverse food that can be used in all stages of ripeness. Under ripe bananas are better for you over all but the riper the banana the easier it is to digest.


Apples: Apples are a great fruit to keep on hand for snacks. They are super portable and are packed with antioxidants.


Avocados: Avocados are a super food that is rich in nutrients. I pass on the mushy ones unless you plan to eat it immediately.   Avocados can go bad quickly, so be prepared to use them when you buy them.


Onions and Garlic: These two are in most recipes you cook, so have them on hand for any impromptu cooking showdowns or quick meals.


Peppers: Bell Peppers are great for almost any recipe and spicier peppers are great for weight loss. Adding spice is an excellent way to eat less.


Leafy greens: Greens are key when trying to eat healthy. Leafy greens can be used in salads, sandwiches and in smoothies.


Berries: These antioxidant rich foods are great for snacking or smoothies. Either way, berries should always be on your shopping list.


Broccoli and Cauliflower: B and C are old school staples that are now being used instead of bread. Turn cauliflower into pizza crust or even buffalo “chicken” wings.



Every grocery store is different but most have pretty good meat departments, if yours doesn’t, just find a local butcher.  Meat is essential to having enough protein in your diet, unless you are vegetarian or vegan, then you can get your protein from plant based foods. I prefer to have some meat in about 60% of my meals. When shopping for meat, its best to consult a butcher, they know meat better than you and I.


When shopping for meat, try and buy “lean” meat, these are best for your diet. Use around 90% lean for your ground meats and 99% for ground turkey.


Deli meats are usually very bad for you as they are packed with nitrates and sodium. Search for nitrate-free and low sodium deli meats.


Those tasty rotisserie chickens they have look tempting but make sure you grab the plain one, BBQ and other varieties have too many calories and sugar. Lose that chicken skin too homies.


I love canned tuna and salmon, they last forever and are great sources of omega-3 fatty acids. If you want fresh fish, make sure it isn’t smelly, that’s a bad sign. Often frozen fish is a good value as long as its flash frozen and not cooked.


Dairy etc


Dairy can be tricky as there are so many choices nowadays.

If you like milk, chose 2 percent or whole milk, it will satisfy your craving.

Nut and soy milks are gaining popularity, if you are buying one, stick to the sugar free ones.

Yogurt is a key food to a healthy diet. They have acidophilus, which helps you digest food. This is great for people with upset stomachs.


Dry goods

When shopping at a grocery store, i try and leave the center aisles to the end, so my cart has very little room for junk. The center aisles are where you can do the most damage to your body. A good rule is to stay away from food that has long shelf lives and is filled with preservatives.


When buying nuts, stick with unsalted and raw.


When buying oils, it’s best to use olive or coconut for all your cooking needs.


Rice is good as long as it’s brown, or how about trying quinoa, a rice substitute.


Best of luck shopping out there gang, and let me know how you did.



 Photos courtesy of Glassdoor, BRIT & CO, fullersmarket, KCRU, joy to wellness

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Sedentary Lifestyle Can Abruptly Damage Your Health



Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.

Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.

Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.

These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.

An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.

“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.

Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.

“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”

The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.

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Maintaining a Healthy Lifestyle During the Holidays



It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

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Rapid Weight Loss and Healthy Living to Prevent Diabetes



A new international study asserts that the best way to prevent diabetes is through maintaining healthy eating, doing regular physical activity, and promoting fast weight loss. Stopping the deadly and prevalent occurrence of diabetes is a major issue all across the world. While numerous lifestyle transitions proclaim a successful prevention of type 2 diabetes, new research stresses the significance of maintaining an overall healthy lifestyle.

To highlight the importance of observing World Diabetes Day, the PREVIEW (PREVention of diabetes through lifestyle Intervention and population studies in Europe and around the World) project points out its recent findings. The study did a comparison between a high-protein-and-low-sugar diet and a moderate-protein-and-moderate-sugar diet in relation to the maintenance of weight and the prevention of diabetes. Combining these two diets with either high-intensity and moderate-intensity exercise was also looked into.

Jennie Brand-Miller, Co-author and Professor of Human Nutrition at the University of Sydney’s Charles Perkins Centre, explains that the study provided significant results in connection to the lifestyle modifications that can possibly help people who have the predisposition to develop type 2 diabetes. She points out that there is, indeed, a better way to prevent diabetes.

“Overwhelmingly, participants who lost eight percent or more of their body weight in eight weeks and went on to complete the trial, did not develop diabetes within three years despite regaining some weight,” Brand-Miller stresses.

To prevent diabetes, the research was conducted in a span of three years in several countries simultaneously: Australia, Denmark, Spain, Finland, the Netherlands, Bulgaria, the UK, and New Zealand. The participants went through an eight-week weight reduction stage followed by a three-year weight preservation stage.

To achieve the required eight percent weight loss, the 2,326 participants, who were aged 25-70, had to follow several meal replacements. At the end of the said study, about 97% of the participants were able to maintain satisfactory weight loss. They were also able to prevent diabetes development.

“The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study,” Brand-Miller points out as she reiterates the necessity of maintaining a healthy lifestyle to prevent diabetes especially among those who are predisposed with the condition.

She highlights that there was no significant difference observed between the two diet categories or even between the two exercise intensity categories. Brand-Miller, however, notes that fewer participants who belonged in the high-protein diet category had normal sugar levels. In addition, she mentions that further research may provide better insight into the role of weight loss in the prevention of type 2 diabetes.

Nevertheless, the PREVIEW study provides crucial findings to help prevent diabetes occurrence as the prevalence of this disease is proving to be extensively worrisome. “We believe this approach has been more successful in reducing the risk of type 2 diabetes than any previous diabetes prevention study and represents a significant clinical advance in the treatment of pre-diabetes,” she adds.

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