3 Ways Online Grocery Shopping Can Help with Weight Loss

Online grocery shopping is more than just a trend: it is an opportunity to redefine how we interact with our food!

There are many benefits to online grocery shopping including placing orders at any time of day or night, opting for delivery versus curbside pick-up, online comparison shopping, avoiding checkout lines.
Beyond this, online grocery shopping can be your ally in weight management, health, and wellness!

Think about it. 

When was the last time you went to the grocery store?

Did you make a list and stick to it? Did you have coupons at your finger-tips?

Or, rather, did you wander all over the store to find what you needed? If so, did you really make the best choices? Or were you drawn in by the snack aisles?

How much time do you spend trying to decipher small print on food labels?

So, you see, when it comes to your weight management, online grocery shopping can be a boon in three key ways:
Time • Meal Planning • Impulse Control

We all want more time to do the things we want. So we can create that by being more efficient with the time spent on what we need to do. While you still need to make your grocery list, including alternative items, you can manage time better by placing orders at your convenience. You can arrange to have your groceries delivered or arrange for curbside pickup. Either option will decrease the number of errands you may have to run on a given day.

What will you do with that extra time not spent wandering around the grocery store? Maybe you can pick up a yoga class the local recreational center? Or join a local kickball team through the recreational league? With one less concern, you can better focus on your child’s soccer game or music recital or have some extra personal time to enjoy the latest bestseller.
Meal Planning
You’ve still got to decide what you are going to eat. Your meal planning strategy is knowing what you already have, what other ingredients you need, and any substitutions you will accept. Some online sites may already have certain items grouped together, such as all the ingredients for “taco night” available at the click of a button.

Whenever you may be dealing with fresh produce, you may want to give further instructions regarding the ripeness of certain items to the person shopping on your behalf.

Impulse Control
While online shopping doesn’t completely eliminate impulsive food choices, you can avoid some of the pitfalls created by your local grocery store: the smell of the rotisserie chicken in the deli, end caps of the aisles filled with seasonal or sale items, the colorful pastries near the entrance, the scattering of free samples throughout the store. The sights and smells won’t come through your screen to tempt you, hungry or not.

Online grocery shopping won’t completely erase your food shopping activities. You may still want to visit the local farmer’s market to see what’s new. You may still have that local CSA subscription. You may still need to swing by the store to pick up some things you forgot and perhaps can’t live without. But online grocery shopping can help you focus on other important things in your life, particularly in meeting your weight management goals.

Talk to a weight management expert to explore how to incorporate online grocery shopping into your weight management plan that meets your nutritional needs.

25 Quotes to Motivate You to Stay Active

Need an occasional gentle nudge to keep the activities in your life that promote health and well-being?

Here are a few sayings to lean on for a reminder of the importance to keep moving:

  1. Do what you have to do until you can do what you want to do. – Oprah Winfrey
  2. Don’t count the days, make the days count. — Muhammad Ali
  3. Fit is not a destination; it is a way of life. - Anonymous
  4. Work Out. Eat Well. Be Patient. Your body will reward you - Anonymous
  5. You won’t always love the workout, but you will always love the result. - Anonymous
  6. Results happen over time, not overnight. Work hard, stay consistent, and be patient. - Anonymous
  7. You’ve always been beautiful. Now you’re just deciding to be healthier, fitter, faster and stronger. Remember that. - Anonymous
  8. It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs. - Anonymous
  9. You don’t get what you wish for. You get what you work for. - Anonymous
  10. It’s not about being the best. It’s about being better than you were yesterday. - Anonymous
  11. Today I will do what others won’t, so tomorrow I can accomplish what others can’t. —Jerry Rice
  12. The difference between the impossible and the possible lies in a person’s determination. —Tommy Lasorda
  13. If you want something you’ve never had, you must be willing to do something you’ve never done. —Thomas Jefferson
  14. When you feel like quitting, think about why you started. - Anonymous
  15. Create healthy habits, not restrictions. - Anonymous
  16. Strive for progress, not perfection. - Anonymous
  17. All great achievements require time. – Maya Angelou
  18. Every day is another chance to get stronger, to eat better, to live healthier, and to be the best version of you. - Anonymous
  19. Small progress is still progress. - Anonymous
  20. I’m not telling you it’s going to be easy, I’m telling you it’s going to be worth it. - Art Williams
  21. Always keep moving, even if you’re just walking. - Anonymous
  22. Motivation is what gets you started. Habit is what keeps you going. - Anonymous
  23. Fitness is not about being better than someone else…it’s about being better than you used to be. - Anonymous
  24. A healthy outside starts from the inside. - Anonymous
  25. It never gets easier. You just get stronger. - Anonymous

25 Quotes to Inspire You to Eat Healthier

One of the most important ways to take care of yourself and your body is to eat healthier. We are all human and society can pulls you in an unhealthy direction, so sometimes you may need a little motivation to stay the course.

So, here are some healthy reminders to  feed your body the fuel to be the best you possible..

  1. You don’t have to cook fancy or complicated masterpieces – just good food from fresh ingredients. – Julia Child
  2. If it came from a plant, eat it; if it was made in a plant, don’t. – Michael Pollan
  3. The greatest wealth is Health. Health is like money, we never have a true idea of its value until we lose it. - Josh Billings
  4. A man too busy to take care of his health is like a mechanic too busy to take care of his tools.  - Spanish Proverb
  5. Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these.  - Michael Pollan
  6. Health is a relationship between you and your body. - Terri Guillemets
  7. It’s bizarre that the produce manager is more important to my children’s health than the pediatrician. - Meryl Streep
  8. To eat is a necessity, but to eat intelligently is an art. - Francois de La Rochefoucauld
  9. If you don’t take care of your body, where are you going to live? - Anonymous
  10. The trouble with always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind. - Gilbert K. Chesterton
  11. The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit. - St. Frances de Sales
  12. Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie. - Jim Davis
  13. Health of body and mind is a great blessing, if we can bear it. - John Henry Cardinal Newman
  14. Your diet is a bank account. Good food choices are good investments. - Bethenny Frankel
  15. The easiest diet is, you know, eat vegetables, eat fresh food. Just a really sensible healthy diet like you read about all the time. - Drew Carey
  16. Healthy people eating healthy food should never need to take an antibiotic. - Joel Fuhrman
  17. Let food be thy medicine and medicine be thy food. - Hippocrates
  18. Eating healthy and keeping hydrated does wonders; it centers my mood and helps me keep a sharp mind. - Betsy Landin
  19. Just because you’re not sick doesn’t mean you’re healthy. - Anonymous
  20. Until man duplicates a blade of grass, nature can laugh at his so-called scientific knowledge. Remedies from chemicals will never stand in favor compared with the products of nature, the living cell of the plant, the final result of the rays of the sun, the mother of all life. - T. A. Edison
  21. High-tech tomatoes. Mysterious milk. Supersquash. Are we supposed to eat this stuff? Or is it going to eat us? - Annita Manning
  22. Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. - Albert Einstein
  23. Every time you eat is an opportunity to nourish your body. - Anonymous
  24. Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. - Doug Larson
  25. Your body is a temple, but only if you treat it as one. - Astrid Alauda

Childhood Obesity: the Epidemic You Can Do Something About!

Let’s not mince words. Childhood Obesity is not just a problem. It is literally an epidemic.

How do we know this?
According to the American Heart Association, “about one in three American kids and teens is overweight or obese” and “the prevalence of obesity in children more than tripled from 1971 to 2011.” The child obesity epidemic that has been plaguing our society for decades isn’t getting the attention that it needs.

Why is childhood obesity such a concern?
Obesity means there is excess fat and that fat can creates chronic health conditions. Obesity in children actually leads to higher risks for health conditions previously associated with adults! Childhood obesity often leads to obesity in adults. The problem snowballs. Costs associated with health problems stemming from obesity further tax the already overburdened health care system.

Need more statistics to be convinced this is a problem for all of us?
The most recent study from the Center for Disease Control (CDC) notes the following:

  • The prevalence of obesity has remained fairly stable at about 17% and affects about 12.7 million children and adolescents.
  • The prevalence of obesity was higher among Hispanics (21.9%) and non-Hispanic blacks (19.5%) than among non-Hispanic whites (14.7%).
  • The prevalence of obesity was lower in non-Hispanic Asian youth (8.6%) than in youth who were non-Hispanic white, non-Hispanic black, or Hispanic.
  • The prevalence of obesity was 8.9% among 2- to 5-year-olds compared with 17.5% of 6- to 11-year-olds and 20.5% of 12- to 19-year-olds. Childhood obesity is also more common among certain populations.

Where does childhood obesity start? 
Does it start via the influence of obese adults? Does it start with lifestyle and health decisions made by pregnant women? Does it start with the home environment of a heavier child? Not to discount personal responsibility, but factors like these have contributed to the systemic conditions that enabled the childhood obesity epidemic.

Many factors beyond a child’s control contribute to the childhood obesity epidemic.
How is the obesity of a child defined?
Childhood obesity is determined by a child Body Mass Index that factors in height, weight, age, and gender. A pediatrician will also incorporate family health history and lifestyle in making a diagnosis.

Who can help turn this epidemic around? 

Everyone! Parents, schools, communities and businesses, municipal and federal governments.

Whether your child is obese or not, you, as a parent or guardian, have the most influence on your child’s physical health. It all starts with what you know: what you know about childhood obesity, what you know about nutrition, what you know about your child’s unique growth and development as well as any medical conditions.
While recognizing obesity as a major health concern, parents often overlook the possibility their child may be obese often until the child is in middle or high school.
Some children may require more advanced weight management. In which case, parents should consult health care professionals for the best way to proceed.

As a family, you can make healthier food choices, grocery purchases, and meal planning, as well as creating and maintaining an active lifestyle. Be a good model for a healthy lifestyle yourself to lay clear tracks for your child to follow.

Outside of the home, school is where children spend the bulk of their time. And outside a dog, a book is a child’s best friend. After all, inside a dog, it is too dark to read.

Schools provide a unique setting for positively influencing children.

  • Just as with parents, teachers can role model with their own behavior, as well as teaching courses that address nutrition and physical education.
  • School nurses provide feedback by measuring the child’s body mass index, the sharing of which may motivate for positive change or, conversely, have a negative effect on a child’s perceptions of him/herself. 
  • The decisions on what is provided in school cafeterias and vending machines influence the ease of access to healthy food choices for students. Parents and guardians can play a role in this by monitoring what is available and insisting on good nutrition.

Communities and Local Businesses

Many non-profit organizations and Early Care and Education (ECE) centers provide after school activities and snacks for children. Local recreational leagues provide opportunities for children to engage in sports. Many local businesses also promote health and wellness options to employees, allowing parents to be role models for their children.

Medical providers, specifically pediatricians, have a unique role in diagnosing childhood obesity, as well as following up with recommendations for laboratory screening tests, dietitians and nutritionists, and other referrals. This is especially important as more and more children being found to have a higher risk of being diagnosed with chronic health conditions previously found primarily in adults. These can include Type II diabetes, high cholesterol, sleep apnea, high blood pressure, bone and joint pain.

Municipal Governments
Your local city, county, and state governments provide unique scenarios that can affect the childhood obesity epidemic. Think of the number of community centers and parks available, the zoning for rural, commercial, or residential use of land and buildings within a community; the transportation options available for residents, and the variety of healthy initiatives.

Your active participation, from voting for relevant measures to becoming a local leader, can help create an environment that promotes health and wellness for the overall community, and, by extension, help reduce childhood obesity.

Federal Government
At the federal level, there are many challenges to change the society for the better. For example, programs such as Women, Infants, and Children (WIC) and the Supplemental Nutritional Assistance Program (SNAP), help individuals and families in dire economic circumstances to get proper nutrition.

The US Department of Agriculture (USDA) and the US Food and Drug Administration (FDA) monitor food production and importation, accurate information on food labels, as well as regularly reviewing and updating the US Dietary Guidelines and creating federal health initiatives such as Choose My Plate and Let’s Move!

Many special interest groups represent the food industry: the National Cattleman’s Beef Association, the Sugar Association, the National Corn Growers Association, and the American Dairy Association, for example. These groups often lobby the federal government for changes in public policy that affect the quality and accessibility to healthy food choices across America.

Active participation in monitoring lobbying groups as well as advocating for changes in federal policy can help create a healthier world.

Still think you can’t help change the childhood obesity epidemic? 

While prevention ultimately is the key, changes at all levels of society from policymakers to food production to the individual choices for you and your family will help defeat the childhood obesity epidemic.