Up next in 10
10 Things I Always Buy at the Grocery Store + Listener Questions Answered
2K views
Jan 22, 2025
This week I'll share how to grocery shop healthier, share the 10 items I buy every week, and how to buy organic in a lower cost way. I'll also be answering listener questions, including eating healthy when others in the family won't. How to divide up your calories and carbs throughout the day, and more. I mentioned these recipes in the podcast: PF Changs Copycat Recipe: https://loseweightbyeating.com/lo-mein-with-beef-and-broccoli/ Arby's Sandwich Copycat: https://loseweightbyeating.com/low-calorie-roast-beef-sandwiches/ Breakfast Quinoa: https://loseweightbyeating.com/breakfast-quinoa/ Low Calorie Hash Browns: https://loseweightbyeating.com/healthy-breakfast-bowls/ Breakfast Bowls: https://loseweightbyeating.com/healthy-breakfast-bowls/
View Video Transcript
0:00
welcome back to the lose weight by eating podcast everyone I'm Audrey John's and today I've got a two-parter
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and if this goes well we're going to start doing more two-parters first I want to talk about
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10 Things I always buy from the grocery store and how to grocery shop in a healthier way and then I also want to
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answer some listener and reader questions so stay tuned if you have
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shared any questions on Facebook I started with the one I asked a little bit ago um few weeks
0:34
ago so if I don't answer your questions and they will probably be answered next
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week if this goes well so please please please submit your questions I'm always
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going to have a um a a post on Facebook so if you go to lose weight by eating
0:51
with Audrey John's I'm going to pin a post at the top where you can always ask your questions and then I'll go ahead
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and answer them here in the podcast and if there are a ton of question questions maybe we'll have to do a whole podcast
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on questions that would work for me too so to get started with the things that I
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always buy at the grocery store I feel like this was a really big question
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everyone wanted and as opposed to answering like six different questions about how to shop I thought let's do a
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whole podcast on that so my first rule for shopping at the grocery store is
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never ever shop hungry don't shop hungry because you're
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going to end up buying twice as much of what you need you're going to end up making unhealthy choices so if you have
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to go home and grab a banana or a protein bar or just get some food in your belly first that is my first
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recommendation for you even if that means you have to go to the grocery store buy a string cheese and a banana
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go through the self checkout line and then eat them while you are shopping that's sign too so never ever shop
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hungry second I always do recommend a list but I am notorious for forgetting
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my list at home so with that said I do recommend if you want to write out your
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list we always have a notepad where we just fill in whatever we need and everyone in the household will put what
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they need on there I typically try to take a photograph of it right before I go to the store just because I know
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somehow I'm going to forget it another great option is just to add things to the notes on your
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phone you can just keep a grocery list kind of always going on there so that if
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you do find yourself running to the grocery store after work you already have your list on the phone and you can
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do shared notes as well so that's another great option so what I always
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recommend doing is park on the side if your grocery store has two entrances park on the side with the produce you
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want to start in produce fruits and vegetables first we want to fill our
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cart with the healthiest possible items and then we'll work our way throughout the store so park by the produce so my
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so far three tips if you're listening and making notes never shop hungry bring
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a list park by the produce the next great tip I have for
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you is you're going to be shopping the perimeter of the store so you're going to start in produce and then you're
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going to move along to I'll just give you an example my store I start in produce then I go along to Bakery so if
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I'm going to be buying any bread I like to buy in stor Made bread or I'll make
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my own then I end up hitting the meat area Meat and
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Fish then I go through the dairy and eggs section and then my way out so
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that's kind of the perimeter of the store and typically what you'll find is the perimeter of the store will have the
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allnatural items typically the items that will not have a nutrition label on
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them these are the ideal foods for you to be consuming because they're all natural so
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an apple is not going to have a nutrition label on it does that make
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sense next if you do have to shop on the the inside of the store try to keep it
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very minimal so beans and pastas and any of your baking needs that's all
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going to be found in the aisles right so if you start and you do the perimeter and then you move your way through the
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store you will notice that your cart will already be for the most part filled
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and that will slow you down from adding in tons and tons of extra items so I'll
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do the perimeter I'll grab my produce you know I'll grab my meats or fish or
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tofu I'll grab my eggs and my must have coffee creamer which I will share later
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and then I will then and only then after I have shopped the perimeter then I will
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go through the aisles and in the aisles you can pick up canned beans are really
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great to have on hand you can always have them in the pantry quick to be able to make a lowcost
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meal I do love my pasta as I have said on the podcast I'm never going to give up my pasta but if you do want a
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healthier version to Pasta I love bonsa pasta it's made with chickpeas it's
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protein packed it's great if you're trying to lower your carbs and it's bright orange so it's really hard to
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miss you'll find it where you find all the rest of your pasta you know I'll pick up olive oil and I'll pick up any
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baking needs that I might need and then I head on out so I really do try to to
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just do the perimeter and when I need to get some of those Pantry Staples I'll go
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through the other aisles another item I do like to hit on is frozen fruits and
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vegetables so when you buy Frozen Frozen fruits and vegetables they are almost
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always picked and then flash frozen right there on the farm so they'll clean
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them they'll cut them they will flat freeze them so you're getting a ton of nutrients in these and it's a really
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great way to keep costs Low by Frozen I don't recommend canned
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vegetables you're going to get a lot of extra stuff in there too much sodium if that's all you can find it's definitely
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better than nothing but frozen vegetables are a really really great
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option so I almost always have frozen peas in my freezer I always have frozen
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corn frozen green beans frozen blueberries and if I'm
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doing smoothies like right now I have mango pineapple and strawberries all in the freezer I'll also buy one of those
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really big bags of kale the organic bags or regular and we will get to organic I
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put this huge bag of kale into the freezer and unlike other greens it's so
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hearty that it will actually hold up my daughter's favorite go-to meis is pasta
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dish I make for her and it requires kale so I always have kale in the freezer and
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I will share that recipe with all of you here in a moment because it kind of correlates with one of the questions
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that we have for the end of the podcast so we have now talked about most
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of my notes here I don't want to make anyone wait too too long if they just
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are like Audrey give me the 10 items that are always on your grocery list so I want to go through
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those somehow I I think because I always shop at the same place and I can I have
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a photographic memory so I can kind of Envision my route through there I always
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fill out my grocery list and I kind of envision myself walking through the store so I always know I'm going to be
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starting at produce and I'm going to be ending in Dairy because that's how my store works so that's the list that goes that
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I write out it always starts in produce I I don't know if that's helpful to you or not but if it is it will make it
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quicker and you'll be spending less time in the store so the 10 items that are
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always always always on my shopping list are bell peppers bell peppers are great
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in a number of different dishes they're great alone as a snack um they naturally
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boost metabolism so they're a great ingredient to just work into your diet some of my favorite ways to use them are
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in fajitas or in as a snack with hummus or I do love to make this amazing sweet
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potato I roast down a sweet potato cut it in half I roast it and then I top it
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with like fajita vegetables and some beans so amazing so bell peppers are a
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staple in my house I really love red bell peppers they're just they're my favorite you can get your favorite
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flavor if you found that oh I just don't like bell peppers and you always are eating green green bell peppers are
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going to be under ripened so they have a really harsh flavor I'm actually not a
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very big fan of them myself so if you found that you don't like bell peppers try a red the red are going to be the
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most um they're going to be a little bit sweeter they're going to have a little bit of a more of a mild flavor so it
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they'll go from green to Yellow to Orange to Red so that's kind of
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your it's it's kind of the progression so they're going to have a harsher flavor at Green and lighter flavor at
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Red they're all going to be just as good for metabolism boosting my next item is
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also a metabolism booster it's oranges uh we've got a couple of kids here and
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so we've always got oranges in my little Bowl right here if you're watching um
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they do love the Little Cuties I try to get the organic version especially whenever they're on sale but oranges are
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great quick easy snack I can toss them in my purse I love them myself they
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naturally boost metabolism they're a great sweet treat when you feel like you're hungry but they're like I really
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shouldn't be eating right now just have an orange they're going to naturally boost your metabolism vitamin C is going
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to be great to ward off any colds it's just a really really great ingredient to work into your diet the next item that
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is always on my shopping list is some kind of grains and that will just depend on what am I cooking this week so this
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week I happen to get spinach and I I know it's not part of the greens that you might think but I got a big huge
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thing of Basil as well because I'm going to be making my um pesto pea soup tonight so I'm always picking out a
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different green sometimes that's going to be cabbage if I'm going to be making fish tacos sometimes it's going to be
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kale if I'm going to cook down some kale or make a salad or maybe it's sometimes
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mix greens if I want to make one of my favorite salads but I'm always buying some type of
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green the next next item is sweet potatoes we love our sweet potatoes in
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this house I surprisingly have found that my stomach does not like the sweet
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potatoes or yams as you might call them that are very orange on the inside so I
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typically get a combination of traditional sweet potatoes or yams as
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you would call them that are orange on the inside and then the white sweet potatoes because those really work well with my tummy so I can either do a
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combination of both for a meal and it's a little bit easier on my body or I do
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the roasted sweet potatoes as I had mentioned the next item that's always on
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my list are you guys seeing how it's almost all produced so far we're already on number five and it's all produce the
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next item is onions I always have some red onions in the fridge my partner is a
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little bit sensitive to onions so I found found that if I do the sweeter
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onions they're not quite so harsh in a dish and red onions are great for
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substituting and just about anything they're not going to be as pungent and as strong as a white onion and so I
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always have a bag of red onions in my fridge and if you go to Trader Joe is
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they have a really great bag that they sell of the organic red onions and they're really small which I kind of
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like I mean really small like cutie size like mandarin orange size and I like
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that because will cover a whole dinner right the next item my gosh can you believe it
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it's produce again it's avocados I love avocados for me it will
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Elevate any meal I just love my avocados in fact from time to time when I'm
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working a lot and I don't have time to make a lunch I'll just cut an avocado in half put a little bit of sea salt on it
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and eat it just like that and that will be a whole meal for me but avocados are really great to add to salads
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what I always recommend with the salad is that you have a fat in there it's really what elevates the dish so that
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could be an avocado if you don't like avocados it could be a cheese and eggs can kind of mirror that same fattiness
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that you might want as well even though they're not necessarily considered a healthy fat they're healthy
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protein so next finally we're getting into protein we eat a lot of tofu in the
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house um we tend to only eat meat a few days a week it's just it just makes me feel
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better my partner feels better that way as well but there's always some kind of
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lean protein on the list tofu happens to be on the list this week or chicken
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chicken breasts is our go-to or some ground turkey so I've always got some
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kind of healthy protein on there another healthy protein that is always on my list is eggs we love our eggs we love
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that the prices finally become a little bit more reasonable I love making shakshuka if you follow along on
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Facebook you did notice I did a cook along with my shakshuka last week I love
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having eggs breakfast lunch and dinner I'm not the kind of person who can eat
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just an egg like they have to be in something for me so typically it's an omelette or shakshuka which is really
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amazing Mediterranean dish that's great for dinner or brunch so eggs are always on that
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list and then if you know me well you know I've
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got to have my coffee and my coffee creamer so those are always my last two on the list my favorite coffee is G
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javal I believe it's called it has a purple label on it it's like $7 a bag it
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is not cheap it is my Splurge even when I been broke as a joke somehow I have been able to find a way to get my
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favorite coffee and then I really love Natural Bliss here we
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go coffee mate brown sugar oat milk creamer now this is not going to be
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necessarily low calorie but I'm having it first thing in the morning I have a wicked sweet tooth so I might as well go
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ahead and have my coffee the way I love it it's 30 calories per tablespoon I
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probably have about1 50 calories of this on a daily basis but it's been worked
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into my daily calories and it just works for me next I want to talk about organic
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shopping versus regular shopping now I think we would all agree
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that organic is probably almost always going to be better well it will always
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be better for us but is it always coste effective I have certainly
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had times in my life where I can't afford the organic version and that's
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really okay of course we want to limit the pesticides and the additives that
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are going into our bodies so what I recommend doing is always look at the
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price difference so going back to my list bell peppers and oranges it's almost always maybe a 10cent difference
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so for me I see value in going ahead and getting the organic version so what I
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recommend instead of just saying oh no no no look at the difference and if you see that bell
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peppers organic bell peppers happen to be on sale this week or organic sweet potatoes happen to be on sale this week
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then by all means grab them but what I would recommend is look at the cost
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difference and really do the math because I think almost always you'll find when it comes to produce it's just
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just a little bit more okay and if we are shopping the perimeter then getting organic is not going to be this huge
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expensive thing because we're just getting the organic bell peppers oranges
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greens sweet potatoes onions avocados yes I'm totally reading the list right now organic tofu right now for I don't
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know for maybe three months has only been $1.99 for a c a little box of the extra firm sometimes I find them three
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for five so I'll stock up then chicken and ground turkey whenever you see that the organic is on sale stock up stock up
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and freeze it eggs I can almost always find organic
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cagefree eggs for about $3.99 for a carton I get that that's a whole extra
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dollar or two and if that's not feasible for you totally understand but really do
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the math and you may find that buying all organic might only be an additional $10 and then you can find that okay I
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can afford that extra $10 this week or I can't I think we've got to do the best
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that we can and that's all that we can hope for so if you can't afford the
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organic another option is you could check the organic Frozen uh fruits and
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vegetables those are almost always significantly lower in price than the
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the fresh so that's another option as well so wow 20 minutes see this is why I
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added on all the reader questions because we're at 20 minutes right now and now we are going to get into our
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reader questions so I typed all of these out directly from Facebook my first
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question here is from Maria Maria says my biggest challenge is my partner he
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gets I want to eat healthier but is stuck in his ways and I'm struggling to get him on board with trying new recipes
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any suggestions thank you so Maria I recomend I have a few recommendations
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for you here one is have different breakfasts and lunches than him right
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then and there you've got what 2third of your meals are already covered so find yourself a
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healthy breakfast he can take care of himself for breakfast I'm sure he can and find yourself your own lunch now for
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instance say he's you know really big on having eggs and
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toast and you know bacon for breakfast well you can have the eggs right you
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could make yourself a nice little omelette say he's really big on having sandwiches for lunches
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well then take the extra lettuce and chop it up and make yourself a salad or even a salad version of that sandwich
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but my partner and I we both work from home and we never have breakfast and
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lunch together we just do our own thing um I need a really big lunch and a really tiny breakfast because of the
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creamer so I would recommend just make your own breakfasts make your
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own lunches and then when it comes to dinner this is I would assume the hardest part
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for you I would recommend either one going to lose weight by eating and
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trying out some of my copycat recipes um for instance I have have a a PF
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chains beef noodle dish that's on there I've got some RB sandwiches on there
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I've got you know the stuff that you actually will crave so we could go that route where we could find a healthier
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version or you could make a say a mashed potato
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casserole and that could be one of his sides for the whole week now I do have a healthy one on loseweight by eating.com
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however you could make some kind of a side dish casserole for him of something that he just loves or some kind of pasta
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for him and it's always going to be one of his side dishes for the entire week and then for dinner you can always cook
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a healthy protein and some vegetables for you so you can essentially serve him
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a three-part dinner where he's got his meat his vegetables and his kbby side
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and then you could just not have the Carby side for yourself I hope that's
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helpful because I did mention um about the kale with my daughter another option
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is make him his own dinners for a week and just see how that works that doesn't mean that you guys can't eat together
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maybe you meal prep your dinners and they're waiting in the fridge or in the freezer for you and then you make his
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dinner and you guys can sit together and eat and I would say if he's not on board
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with eating healthy the best thing you can do is just lead by example and don't try to push it just do
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your own thing and I feel like it's really important to sit and eat with your loved ones for dinner so I would
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still recommend doing that what I do for my daughter is like I had mentioned she has his favorite pasta dish I I either
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buy organic pre-made meatballs from the store and I can like feel all of my
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Italian relatives rolling in their graves as I say it but you know it is what it is or ideally I will make her
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some turkey meatballs what I do is I I put those in a a really big bowl with a little bit of
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water they're always Frozen and I microwave those for 3 minutes while I'm
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doing that I'm preheating the water on the stove then I toss in some spaghetti
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or whatever kind of pasta that she would want and I cook that I pull the bowl out
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of the microwave I add in a tiny bit of butter and I add in the biggest handful
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or two or three handfuls of kale to the top of it little bit of Parmesan a little bit of garlic salt over the top
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and then as soon as the pasta is done I drain it and I plop it over the top and the pasta between the hot meatballs on
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the bottom and the pasta on top it will naturally Wilt the kale a little bit and then I just toss it up hand it to her
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with a little bit of extra parmesan and she eats that and I'll have my my salad or my meal prepped dinner so you can go
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ahead and just do your own thing and eat at the same time or like I said make a
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full meal make you know a roasted chicken with vegetables and garlic bread and
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maybe you don't have the garlic bread and he can have the garlic bread and so he feels like he's getting what he wants
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but you can still eat healthy I do always recommend your
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portions should be half of your plate should be
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vegetables one quarter of your plate should be lean proteins and one quarter of your plate should be some kind of
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healthy carb now as we get older I have found especially for women it's very
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beneficial to move your carbs to earlier in the day and we will get to that
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with let's see it looks like Pamela's question next we'll we'll get to when to
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eat foods but I have found that if I don't have carbs for dinner I do really really well so I I hope that's helpful
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and if not you know if if you have more questions about that Maria please let me know again you can go to Facebook lose
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weight by eating with Audrey John's and type in more questions there so as I noted Pamela had a question she said
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when when to eat what fruit in the AM or PM proteins before or after the gym
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caffeine thanks Audrey so I'm going to start with fruits in the AM or
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PM I first of all I have to add this little disclaimer I do not do
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keto I do not like most keto
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meals I don't want to get too much hate meal but keto is basically Atkins
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repackaged so for me I don't mind the sugars I I don't have an issue with
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sugar so I have fruit for breakfast and for dessert at night I basically bookend
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my day with fruit and here's why fruit the majority of fruit will naturally
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boost your metabolism that's one two fruit has a
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ton of fiber so it pushes everything out so it's a great thing to begin with and
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end with however if you love keto or if you're watching out for your sugar I
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understand um no no judgment just please don't judge me on how I eat um what I
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recommend fruit would be great before your sweet Cravings start
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so if you don't know when that is what I would recommend doing is keep a food journal for a full week and then go back
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and you will see some consistencies for me I always crave sweets around 10:30
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11:00 in the morning always always always so for me I have sweets for
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breakfast so that I'm getting ahead of those Cravings does that make sense like I'm eating for my Cravings but I'm going
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healthy so instead of having that cookie for you know my mid morning snack I've
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already had a banana and so I've already curbed that craving if you always want a cookie
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after dinner have a bowl of grapes instead have an apple instead have your favorite fruit
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instead I feel like we are so hyper sensitive these days to sugar sugar
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sugar and sugar is so bad and yeah you know High processed sugar is bad it's
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not good for us but fruit is good for us that's the good kind of sugar now if
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you're diabetic I get it that might not be for you but for those of us who are
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not diabetic these are the kinds of of sugars that are actually good for
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us next her question was proteins before or after the
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gym this is a really big one for me and um Pamela I'd like to know how big is
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your workout because first of all if you are training for a marathon
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then you do need to eat for that but if you're just going and walking on the treadmill or taking an an average spin
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class you know not one of those that you know you go for two hours but if you're doing a yoga class you don't need to eat
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for the gym okay if you're on the stair master
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and it tells you you've just burnt a th000 calories going out and having a thousand calories afterwards you've just
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wasted all the work that you've done so if you are training for a marathon by all means you do need food but what you
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need is typically going to be a combination of both carbs because carbs are your
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body's Fuel and some protein and I'm actually working on a
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master class with a couple of gals and I'm going to have them here on the podcast to talk about it because one of
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them is a trainer who works with women who are going through menopause or
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premenopause and she's very big on the protein so I kind of want to ask her these questions as well but what I found
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is that you do need protein for your muscle but not as much
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as I think we are hypers sensitive too so again it really depends on your
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workout so with that said if you are getting up and going to the gym before
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you eat anything I know everyone will say like this is how you're going to burn fat and yeah you can but then
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you're going to come back to the house or you're going to you know go through a drive-thru and going to eat unhealthy so
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I recommend don't really eat for the gym the the gym is its own thing and
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eating is its own thing so eat your healthy meals don't even worry about the
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gym because for the majority of us or sitting down at our desk all day long
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and so going to the gym and working out is our we're we're combating the fact
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that we have a very sedentary life so we don't need to eat for that I hope that's helpful finally
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caffeine I am not someone who is overly sensitive to caffeine but I love it I recommend if
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you're going to have it have it in the morning so that you can sleep at night uh both for health and for weight loss
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it's very important that you get a good night sleep and by that I mean 8 to nine
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hours if you can so caffeine is great in the morning
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if you are are talking more about maybe say green tea green tea is great in the
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afternoon to kind of keep your metabolism going throughout the day and to kind of keep your energy levels up
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but what's even better could be just vitamin B12 and that's my typical go-to
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afternoon is around 3 o' if I'm feeling groggy I'll have a vitamin B12 or a B
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complex and with that said I can tell you that my therapist actually has recommended anytime I'm a little bit
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down taking a b complex and it has really helped it's
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helped kind of keep me going it's um naturally boosted my mood so I hope
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that's helpful Pamela um next question is Andrea what is a na Natural Healthy
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sugar-free sweetener so I've got two notes on this my first note is I know that some of my
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recipes will have a zero calorie sweetener and that's mostly
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just because people have requested it so with that said swerve is good I found it
32:08
at the grocery store there's a brand called Pure cane so I don't mean pure cane sugar there's a brand called purec
32:16
cane that is amazing it's actually made from sugar it's completely all natural
32:21
that's another great option I also found that all you loose or all all loose I think it's all you
32:29
loose is also a really good option especially if you're diabetic so those are the ones you can
32:36
purchase on the other hand I really think
32:43
that part of the problem with dieting is that we look for
32:49
these zero calorie items because we're trying to find something
32:57
we can have as much as as we want of so I think it's a much healthier
33:02
route if if you're not diabetic if if you're not having an issue with sugar to
33:09
have the real sugar and hold yourself accountable for
33:15
it kind of like with my coffee creamer here real sugar is in here there is let's see four grams of sugar and I have
33:22
probably like five servings of these of this just for breakfast in my in my
33:28
coffee I find it's actually better to have the real item as all natural as
33:35
possible and then hold yourself accountable for it so then with that
33:42
said this is like a three-parter question with that said if you're baking
33:48
you can take your favorite say cookie recipe and you can cut out half of your sugar and half of the butter by adding
33:54
in applesauce or baby food is actually really good I found that PE baby food has typically no flavor to it whatsoever
34:03
in the actual recipe and it will add a ton of sweetness and it will also bind
34:09
like an egg wood so you can either use a yes it's going to be processed sorry but
34:16
if that's all you can have you can have an allnatural sweetener you could have a pure sugar so
34:24
we're talking about like the raw sugar an organ organic sugar and hold yourself accountable for
34:31
it and that's where I think you're really going to find that your changing the way that you
34:37
look at food in a healthier way and then to make it maybe that middle one a
34:43
little bit healthier you could swap out typical sugar or at least half of
34:49
the sugar for an applesauce or fruits so I I hope that's helpful I feel
34:56
like I kind of hit all the on that one the next question is from Melissa I
35:02
struggle with healthy low calorie snacks too much sugar and grapes and then she
35:07
has in parenthesis I don't like oranges apples and bananas and then she says and
35:13
strawberries are too expensive at the moment I hear you and she's getting bored of raw vegetables thank you so I'm
35:21
going to assume Melissa that you're going to
35:26
assume that you're not diabetic and I'm going to talk about sugar and grapes so I love grapes grapes
35:34
are my go-to dessert every single night I don't think there's a problem
35:40
with fruit or fruit sugar right natural
35:45
sugar from grapes is not going to be problematic for weight
35:50
loss in fact I think grapes are a really great item to add to your diet
35:56
especially if you're taking out a cookie or a cupcake or something really
36:02
unhealthy however I'm also going to note here that you probably like grapes maybe because
36:10
they're slow and snackable and I will note that out of all of the fruits one of the lowest in sugar is going to be
36:18
blueberries and as a bonus blueberries naturally boost metabolism and they're chalk full of antioxidants and they're
36:25
so good for you so blue berries could be a really great swap For Those Grapes
36:30
where you're kind of having that snackable item and if you don't like oranges apples and
36:39
bananas another option you could do would maybe be
36:45
some you know melon is great does have a little bit of sugar though pineapples
36:52
are also great for boosting metabolism and we are getting a little bit closer to that season I did see them on sale so
36:59
pineapples could be a great option as well and you're getting bored with the
37:04
raw vegetables I I hear you so I kind of want to I want to push you a little bit
37:11
on the sugar in the grapes because I don't feel like it's a real problem but
37:17
if you are diabetic I can understand that um when strawberries are on sale by
37:23
all means grab them but even then you can eat a whole carton of them still be hungry so I would I would
37:30
recommend try blueberries blueberries are a really great option um kiwi is a great
37:39
option too bad you don't like bananas because those are just you know 100 calories throw them in your bag and go I
37:45
do have lots of healthy recipes on the website but I feel like you're asking
37:50
for raw options which I I love and I commend you for for trying to go that
37:56
route so so yeah try try blueberries in place of grapes and maybe even challenge
38:01
yourself to say you know what the sugar and grapes is the good kind of sugar okay let's see carolan asks what
38:11
do you think of high calorie low calor days so I assume you're thinking of maybe a a Splurge Day um or a free day I
38:20
really try hard not to say cheat day because you know I feel like we should be able to have what we
38:27
want my daughter wants to do a girls night tonight we're going to go to this amazing taco place if you're ever here
38:33
in Boise I really recommend it's called Madre it was on um guy fur's triple D show really
38:42
recently um but I'm GNA Splurge today I'm gonna have a high calorie day and I'm okay with that what I do recommend
38:49
Carolina is if you're trying to lose weight then I think you should try to
38:55
keep it all in one day and I don't mean go completely overboard and completely
39:01
blow your diet breakfast lunch dinner and snacks but say for instance you want to go out and and have that favorite
39:09
dinner and not worry about calories you know schedule it for one day a week
39:14
there is some value when you're losing weight especially when you either hit a plateau or you're getting closer towards
39:21
the end to kind of trick your body and so if you have a higher calorie day one
39:26
day a week your body will then think oh oh this is
39:31
the new Norm okay well I'm G I can go ahead and and rev up the fat burning
39:37
tomorrow and so you're kind of tricking your body into burning more fat so I
39:43
think it's okay I think if you're trying to lose weight then you should probably try to keep your calories low six out of
39:51
the seven days and then have a free day once a week I think it's totally fine I
39:56
also want to remind you though that what's more important on these days where maybe
40:04
you're having extra calories is how do you feel afterwards so I want you to
40:09
take the opportunity if you're going to have those calories take the opportunity to really notice how do you feel a
40:16
couple hours after you have that burger or after you have those tacos or after you have that
40:22
doughnut and learn from it right I the the greatest thing we can do in our lives as
40:28
we age and as we um mature is to continue learning so listen to your body
40:34
and and notice and say you know what I'm not going to beat myself up for having that donut but man I feel like crap now
40:40
and so this will help to reinforce I'm not just eating healthy because I want
40:45
to lose weight I'm eating healthy because I feel better that way so it could be that Weekly check-in um if you
40:52
are just maintaining I I still think one day a week is probably all you should do but
41:00
again you could use that day as as a learning basis I recommend on the
41:05
Splurge days that you try to keep it to just one meal or one meal in a dessert I
41:12
wouldn't go completely overboard for the whole day because could really mess up your digestion and then you won't be
41:18
feeling well um Kimberly asks explain what a typical meal plan daily looks like for
41:26
weight loss really great question so depending on your age
41:32
Kimberly we would want to put the carbs in a really good location in your day
41:38
and I really want to first of all the disclaimer again I am not keto I will not be keto I will I love my carbs carbs
41:46
are your body's fuel you actually need carbs however with that said you
41:52
wouldn't drive your car on a long road trip you wouldn't be able to drive your car on a long road trip trip on
41:59
empty and then filling it up as soon as you get home and then going to bed at night I mean we treat our bodies like
42:05
this where we we starve ourselves all day long and then we binge at dinner and this is really unhealthy so with carbs I
42:12
want to encourage you to have them as early in the day as possible and to choose the
42:19
healthy carbs so I'm not talking about a croissant I'm talking about some quinoa maybe breakfast quinoa would be perfect
42:25
for you I do have be for that on the lose weight by eating website or um you
42:31
know maybe some homemade hash browns for breakfast I also have one of those as
42:37
well but I would recommend having your carbs early in the
42:42
day so either a breakfast quinoa or um
42:47
or I have got these really great breakfast bowls that have different vegetables in them and including
42:53
potatoes and then you put eggs on top so that could be healthy and I don't mean have an only carb breakfast but I'm
43:00
saying move your carbs that you would typically have at dinner and shove them all into breakfast okay so if that means
43:08
if you love carbs if that means you have to have a slice of toast with your eggs in the morning that would be fine so I
43:13
would recommend moving carbs early in the day
43:19
and also you know I'm going to stop here and I'm going to say first of
43:25
all and this was was for Kimberly first of all Kimberly I would recommend
43:30
starting out this week by keeping a food journal and don't beat yourself up about
43:35
it just eat honestly write it down honestly and then I would go back at the
43:42
end of the week and I would notice consistencies so if say for instance every single day
43:49
after lunch you want chips or you want a carb heavy snack mid you know
43:55
midafternoon between lunch and dinner then you might need carbs at lunch say for instance
44:03
like you're like me and you have a Sweet Craving in between breakfast and lunch then you might need a sweet breakfast
44:11
so I feel like a typical meal plan daily is is hard to say typical I'd rather
44:18
give you the the tools to figure out what your typical meal PL should be so I
44:24
would recommend write out everything you eat for a full week or even just three days if you're like
44:29
man I just want to get started that's cool notice those consistencies so for instance you could have for me I would
44:36
have you know a banana and third of a cup of walnuts for breakfast along with
44:42
my coffee creamer and my coffee that's typically what I have because I know I'm going to be craving
44:48
sweets and then I typically have my carbs at lunch so for instance yesterday
44:54
I I made some sweet potato black bean taco goes a few nights ahead of time so
44:59
I used that as my leftovers for lunch on tortillas I have my carbs at lunch and
45:05
then for dinner I try not to have carbs and that's just because I'm mid-40s I'm
45:12
premenopausal my body just needs to shove the carbs earlier in the day I feel like this is
45:18
such a messy answer and I'm sorry um because a typical day is is so hard to
45:26
answer um so yeah
45:31
um make a make a meal
45:37
Journal notice the consistencies and and then eat for them
45:42
and my biggest tip would be stop eating carbs at dinner and oh one more thing
45:49
calories just kind of it's the same thing right we we don't need all of that fuel at night we need
45:57
that fuel earlier in the day so I'd recommend having a higher calorie breakfast than lunch and a really low
46:02
calorie dinner so say for instance your daily calorie goals IS300 calories
46:10
I'm talking like 400 calorie breakfast 600 calorie lunch 300 calorie dinner or
46:18
if you're big on snacking I would recommend 300 calories at breakfast four to 500 calories at lunch
46:28
then 300 calories at dinner and then maybe you know 250 calorie snacks
46:35
throughout the day I'm trying to do all of this math in my head so one move the
46:42
carbs earlier two have more calories at breakfast and lunch and less at dinner I
46:47
think that could be the best tip for you let's see and then Janice hi Annie um
46:53
Janice has been with me for so long that we I actually gave her my number and we text back and forth so she says my
47:00
elephant in the room is hypothyroidism oh boy guys you get what
47:06
I'm trying to say along with type two diabetes and I'm not able to do a lot of exercise what foods to eat to help
47:13
combat this issue and I actually had to do some research on this because we're talking about two big issues here so
47:21
Janice what I found online for you was that adding in things like healthy lean
47:28
proteins like eggs Tuna Chicken legumes are all going to be really good for
47:35
you on the greens zucchini asparagus carrots Peppers mushrooms are also all
47:42
going to be good for you sweet potatoes healthy fats seeds and nuts and beans
47:49
so I I'm just looking at this laundry list of foods that are really great for your conditions and I'm I'm coming up
47:58
with a ton of ideas just off the cuff um you could do a roasted sweet potato with
48:05
some you know asparagus on the side and then maybe cook down the the mushrooms
48:11
and put them on top of the sweet potato that'll be super yummy um with legumes
48:16
beans I'm thinking hummus for snacks with some carrots and some bell peppers
48:22
sliced up that would be really good and really not just good for your
48:27
your current issues you're that you're working through but also for metabolism boosting those will all really boost
48:33
metabolism I'm thinking you know slice the zucchinis in half and Hollow them out chop up the peppers and the
48:41
mushrooms and fill it you know maybe cook them down fill it put a little bit of cheese
48:47
over the top and then roast them and then maybe have with some avocado
48:53
there's a lot of really healthy items that you could do here salads are going to be great for you because greens are
48:58
really important um with that said I think in and I think Janice does have my my book
49:04
The detox week book one of my favorite salads in there is a um it's either grilled or roasted vegetable salad I'm
49:11
not sure what I called it um and it has greens obviously and it has cooked
49:17
zucchinis and peppers and mushrooms I believe and you know really nice
49:23
dressing and I believe there's some walnuts on top too so that could be really good one for you as well so we're
49:29
almost at an hour here I hope I've answered all of your questions um what I
49:35
really want to remind all of you is that as important as being a healthy weight can be to a
49:43
lot of us I think what we really need to focus on is how do these foods make us feel
49:49
so as one of the gals had mentioned you know too many too much sugar and grapes
49:54
if you find that you eat a food and you just feel terrible afterwards then either maybe you have a mild allergy or
50:01
it is too much sugar or the carbs are not healthy and I think really listen to your body after you have a meal and add
50:10
the foods onto your list onto your weekly shopping list that make you feel
50:15
good so maybe you start with the healthy list and then buy one Splurge item
50:23
but yeah I hope this has been helpful I know this one has been a little bit disjointed but I'm trying a new method
50:29
here where I really want to be answering questions and and make this more about you I feel like I've told my story
50:35
enough and now this podcast needs to be about all of you so I hope you've enjoyed my my 10 Things I always buy the
50:42
grocery store list I hope I've answered all your questions if you have any questions for me please go to Facebook
50:49
my handle is lose weight by eating with Audrey John's and I'm going to pin a post that will always be up towards the
50:55
top it'll either th be the first or second post and you can always ask your questions there and I will do my best to
51:01
answer them every single week so thank you so much for listening to the lose weight by eating podcast again I'm
51:07
Audrey John's you can find me on Facebook you can find me on Instagram at
51:13
Audrey John's and you can also check out I think I met about 1,200 recipes right
51:18
now at loseweight by eating.com so thanks so much I will see you next week
51:23
bye
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