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Grocery Shop with Me! 7 Healthy Shopping Tips & This Week’s Grocery List

One of my facebook friends, Vanessa, commented on my omelet yesterday morning and said she’d love to see my shopping list. So I decided to grab my receipt and share what i got. 🙂

cookingFirst, I must confess. My eating has been so off the last 2 weeks since my vacation. I often skipped meals or opted for a can of soup because I was too lazy to cook – and the main reason cooking would be challenging is because we were low on groceries. Betty Crocker I am not. I cook easy, fast, simple meals. If it can’t be simple, I won’t bother cooking it. This girl has very little patience.

We rarely eat out, but this past week I resorted to restaurants simply because I didn’t want to cook and I didn’t want to shop. (I keep telling you how lazy I am. Eventually you will start believing me! If I can do this anyone can!)

THIS, my friend, is how to NOT live! Steve and I both felt horrible, unhealthy and fat. AND we missed the taste of fresh food, healthy food. Our bodies are smart – once it gets the good stuff, it craves it. We couldn’t WAIT to go grocery shopping and get back to normal healthy eating habits. So THIS was my weekend!! My weekend to get back in control, get organized and plan for a week of clean eating and healthy living!

Before I went to the store, I cooked up some brunch (I made an eggbeater omelet with broccoli, grilled onions and goat cheese). I was stuffed! Now I was ready for my day of healthy preparations! But, before I begin, let me share with you a few simple shopping tips to help you on your diet (or just healthy eating) before you even take the groceries home.

7 Healthy Shopping Tips

Buy EverythingTip #1: NEVER go to the store HUNGRY! Eeeeeverything will look amazing if you go in that store hungry! The only way to hink with your brain, and not your tummy is to go to the store nice and full. Your waistline AND bank account will thank you. That’s why I told you I ate that omelet. I promise, nothing makes me more stupid than being hungry.

Tip #2: Be realistic. Don’t buy celery and stuff you know you won’t eat just because it looks healthy. Buy foods you enjoy and WILL eat. You’ll be less wasteful and a more satisfied dieter. Consider your upcoming schedule. If you are busy, shop for stuff that is simple, quick and easy to throw together. Save your complicated fancy recipes for another shopping trip.

Tip #3: Avoid Fat Free items. Normally fat-free items have more sugar. Since fat slows down digestion (which helps us stay fuller longer), going fat free can actually make you feel hungrier. Don’t avoid fat, just eat it sparingly. Beware of healthy appearing titles. Many times they are not as healthy as they want you to believe.

Tip #4: Don’t Rush. Shopping healthy requires time. You need to read labels and use your noggin to make good choices. Following a shopping list can help a lot, but when you are starting a diet plan, it’s imperative you have the time to really study food and make the best choices. If you don’t have the time to shop smart, get the bare necessities only, and go back when you have more time to shop right. The more educated you become, the faster you’ll get in and out.

Tip #5: If You Can’t Control Yourself Around It, Don’t Buy It. Even if it’s pretty healthy, if you can’t control yourself around that food, you don’t need it in your house. For example, Steve loves Peanuts. They are not bad for you (in low quantities). However, if Steve has a handful of nuts, he has the whole container. As  a result, this is one item we rarely purchase.

Tip #6: Be prepared for emergencies. While I believe whole food is ALWAYS the best choice, keep a stock in a few low-cal frozen meals like Lean Cuisine, Smart Ones or Healthy Choice, as well as some high-protein bars like Designer Whey, Detour or Zone Bar (which are all around 200 calories and have 10gms or so of protin). So, in the event you are in a mind and rushed for time, you have something to eat that is much healthier than fast food or not eating anything at all.

Tip #7: Shop around the outside of the store 1st. Only venture in the aisles to find specific must-have items – never browse. Most of the stuff on the aisles are processed foods, toppings and extras we don’t need. I listed all my groceries that were in the refrigerated, produce & dairy sections in green and the inside aisles in red. Black is 0-calorie items.

My Grocery Shopping Receipt

Sometimes your shopping list and shopping receipt can be two totally different things. So, I’m sharing with you my grocery receipt.

  • Grocery Shopping TipsCabbage (to make Roasted Cabbage)
  • Green & Red Peppers
  • Onion
  • Tomatoes
  • Kiwi
  • Pomegranate
  • Blueberries
  • Arugula
  • Romaine Lettuce
  • Spring Mix
  • Kale
  • Cole Slaw Mix (I use it for sides, toppings & salads)
  • Orange Juice
  • Edamame (I love this as a salty snack with soy sauce)
  • Pastrami (for my Low-Cal Rueben Quesadillas)
  • Sauerkraut (for the Quesadillas) 
  • Chobani Plain Greek Yogurt
  • Coffee Mate Hazelnut & Almond Joy Creamer (my treat)
  • Frozen vegetables (only snow peas & spinach. I have plenty at home)
  • Steam Veggies (for emergency quick meals)
  • 5 Lean Cuisines & Healthy Choices (aiming for 18-25gms of protein and around 300 calories)
  • Flat Out Healthy Grain Wrap (for the Quesadillas)
  • Fruit & Cream Oatmeal (we also have whole oats at home)
  • Bear Naked Granola (toppings for my Greek Yogurt Bowl)
  • Pineapple slices (for kabobs, salads & stirfry)
  • Quinoa 
  • Low-Sugar Craisins (for salads)
  • Honey Roasted Almond Accents (salads)
  • Mio Lemonade (to spice up water)
  • Dasani Pinacolada/Coconut (never tried it)
  • LaCroix Cran-Rasp sparkling water
  • Secret Deodorant, paper plates, plastic forks, etc (but you probably don’t want to know that kind of stuff! ha!)

Steve shops for meat and bulk items at Sams. Here was what he brought home:

  • Chicken
  • Ground Turkey (for my Mexican Meatloaf)
  • Salmon
  • Tilapia
  • Mango (I put in my Greek Yogurt)
  • Brussel Sprouts (We grill them with curry) 
  • Asparagus 
  • Hummus
  • Pretzel thins
  • Almonds & Pistachios

Complete SeasoningOf course I already had some groceries, so don’t trip if you don’t see eggs, etc – I still have a pretty full pantry and I do have 2 refrigerators that are not even close to empty. 🙂 I always stay stocked on condiments and, more importantly, seasonings.

Off the top of my head, I will probably cook the following this week:

  • Filet Mignon and QuinoaFilet Mignon and Quinoa (which we had last night after I shopped)
  • Grilled chicken kabobs with green pepper, onion, tomato & pineapple over brown rice quinoa mix
  • Chicken & vegetables with PB2 peanut sauce from Diabetic Living magazine this month (no, I’m not diabetic, but they have great ideas for eating low-cal, healthy, low-glycemic meals)
  • One or two of my sensational low-cal salads
  • Grilled salmon & asparagus (for Steve)
  • Mexican Meatloaf (going to try it with cooked Quinoa instead of bread!)
  • Pulled BBQ chicken and low-cal cole slaw wrap
  • Rueben Quesadillas
  • And probably a lot of grilled meat with veggies.

Grocery Shopping is great, but to be super successful with your diet, you have to actually cook. ha! So, once I got home from the grocery store, the cooking began.

Last night we cooked:

  • 10 filleted chicken breasts (making 20 filets) with lime and Grill Mates Mojito Lime Seasoning
  • Blackened Salmon
  • Filet Mignon (we probably have steak once every 3-4 weeks)
  • Turkey Quinoa meatloaf
  • Low-cal Italian Turkey Meatballs

Now, all I have to do is throw sides with everything and we’ve got plenty of lunches, snacks and dinners ready to rock!

Gingery Cabbage from the

Makes 4 servings

Ginger Slaw1 small head napa cabbage (about 12-16 leaves)
2 small carrots (I used the pre-schredded mix)
2 green onions
1/2 teaspoon salt
1/2-inch piece fresh ginger, peeled
1 tablespoon rice vinegar
1 teaspoon soy sauce
1 teaspoon toasted sesame oil
1/2 teaspoon sugar

Visit for more info and recipes.


Low-Cal Chicken Peppercorn Salad

chicken peppercorn saladI first discovered this originally as a “chicken dip” nearly 20 years ago. It was served with wheat thin crackers at a gathering at one of my old friend’s house. I immediately fell in love with this healthy snack and used to make it all the time – until I ate it so much I got sick of it. ha! (isn’t that what we do? We wear something out that we love!)

Although I try to stay away from crackers, this “chicken dip” is great on top of salad greens or  eaten alone. It’s also perfect for eating healthy on the go since you don’t have to heat it up. It has a TON of flavor and is super healthy!

Chicken Peppercorn Salad

3 Chicken Breast, cooked chopped and shredded
1/3 Cup Lemon Juice
2 Small Diced Tomatoes
25 Finely Chopped Green Olives
1/2 Cups Green Onion
1 TBS Fresh Minced Garlic (I buy it in a jar for easy cooking)
2 TBS Whole Black Peppercorn (amount is your preference)
Salt to taste

FOR SNACKING: Makes approximately 8 1/2-cup servings. 74 calories per serving, 10gms of protein. Eat with celery sticks, low-cal crackers or alone.

FOR MEALS: Makes 4 1-cup Servings. 148 calories and 20gms of protein. Serve cold over greens with a freshly squeezed lemon or greek style vinaigrette (lemon juice, olive oil, garlic, salt and pepper).

Please forgive me Diane Kawar if I butchered the original recipe. I never wrote it down, so I’m just going by memory here! ha! ….but it’s still a Pfiester Pfav!

Fit Food: Eat Like a Cuban!

PlantainsIf you’ve ever done the Paleo diet, you probably had that moment where you were wondering how in the world you would be getting your carbs from. Since there is no rice, pasta, bread, oatmeal, quinoa, beans or cereal – it’s easy to go into a full-on panic attack! I know I did.

Although there are TON of green veggies, I was craving something that would stick to my ribs more. Here are just a few healthy Paleo carbs you can add to your meal plan and stay fit and trim:

Sweet Potatoes
Spaghetti Squash

Lucky for me I LOOOOVE plantains so I opted to cook the following yummy Cuban recipe!

Easy Shredded Pork over Caramelized Mashed Plantains by

pork and plantains
For the crockpot pork
  • 1-2lb pork loin
  • 1 yellow onion, sliced
  • 2 cups beef broth (no sugar added) – add 3 cups if you go with a 2lb pork loin
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper, to taste
For the plantain mash
  • 4 brown plantains, peeled, sliced in half lengthwise
  • 2 tablespoons coconut oil
  • 1 teaspoon cinnamon
  • pinch of salt
  • 3-4 tablespoons canned coconut milk

CLICK HERE for the entire recipe

Have a Sweet Tooth?

Try PaleOMG’s Caramelized Plantain Pancakes with Sweet Cinnamon Plantain Maple Syrup


BEYOND THE STRAW: Trading Shakes for Cakes!

It’s time to go beyond the protein shake straw and trade the blender for a mixer so we can cook up some protein treats!

As a sequel to my last protein supplement blog “Behind the Straw“, my blog on protein smoothies, I am calling all fit chefs to fess up and share your favorite and unique protein treats including protein waffles, muffins, bars and other creative treats made with protein powder.

After tweeting out a request to see what kind of response I would get, I realized there are many of you eating some really good high-protein grub so I am making it my mission to spread the love! Here’s a sneak peak of a couple of my favorite recipes so far.

Protein Waffles by Julianne Talley

“I am a musician ♪ ♫ ♪ – a cancer survivor, sister to two older brothers, mom to three amazing girls and the lover and friend to an amazing man.”
Musician, Conference Director & Meeting Planner
Twitter: @julising4u
  • 2 c flour
  • 1/4 c protein powder
  • 4 tsp baking powder
  • 3/4 tsp salt
  • 1 T sugar
  • Egg substitute (equal to 2 eggs)
  • 2 c low-fat milk
  • 1/4 c light oil (calls for 3/4 but I don’t use that much)
  • Add whatever you want to it..cinnamon, walnuts, banana or fruit slices
The protein really helps these stay with you for longer than a normal pancake or waffles and they are really awesome. I freeze the ones I have left over (this makes about 12) and put them in baggies to use whenever we like. All you have to do is stick them the toaster or micro to heat them up!

Protein Muffins by Ozzie Elyashiv

“Proud dad! Into fitness, nutrition, technology & TV. I sell fitness supplements & develop mobile games & apps for iOS. Love the gym!”

President of MuscleTov Sales & Marketing
Twitter is @oztheuzi


  • 1 1/2 cups whole grain flour or buckwheat flour
  • 3/4 cup ground flax seed
  • 3/4 cup oat bran
  • 1/2 cup stevia
  • 2 teaspoons baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3/4 cup vanilla or plain almond milk
  • 2 eggs, beaten
  • 1 teaspoon vanilla extract
  • 2 tablespoons olive oil (can also use coconut oil)
  • 2 cups shredded carrots
  • 2 apples, peeled, shredded
  • 1/2 cup raisins
  • 1 cup chopped mixed nuts
  • 1/2 scoop chocolate protein powder



To share your recipe, please give us your name, blog or website, twitter username, facebook URL and tell us what you do. Are you a mom, trainer, marathon runner or health nut. I will feature some of the best entries in a follow up blog.

Quick & Easy Low-Calorie Tuna Casserole

If you are counting calories, making a casserole can be a pain. Last night I was craving a tuna casserole so I threw this quick creation together. I was in a hurry so I used packaged items, so feel free to replace some of the ingredients with fresh veggies. After I was all done, I cut it into 3″ squares and put it in tupperware for controlled portions for lunch & snacks. I ate one for lunch and will eat another piece before my workout tonight.

Box of Healthy Harvest Thin Whole Grain Spaghetti
12oz (Large) Can of White Albacore Tuna
1 14.5oz can of Del Monte Tomatoes with Garlic, Oregano and Basil
1 12oz Jar of Cento Artichoke Hearts
1 16oz jar of Ragu Light Alfredo Sauce
Squeeze one lemon (or use 1oz or so of lemon juice)
1/8 cup water
Garlic Powder, Salt & Cracked Pepper (I use a lot) to taste

Cook noodles and drain. Combine all above ingredients and place in large rectangular casserole dish and set the oven on 350. Top with 1 cup of  light mozzarella cheese and sprinkle a panko bread crumbs (optional). Cook to melt cheese and brown crumbs. Serve with Parmesan Cheese (not included in calories)

Makes 8-12 servings depending on serving size. I cooked my casserole in my Longaberger Woven Traditions® 9″ x 13″ Baking Dish and cut 3″ squares (making 12 servings).

241 calories per serving for 12 servings
361 calories per serving for 8 servings (approximately a 3″ square)
2,892 calories for the entire dish (approximately a 4″ square)

NOTE: Whole grain pasta has a lower glycemic index than white pasta. This means it doesn’t turn to glucose (sugar) and get stored as fat as fast as regular pasta. It will keep you fuller longer and give you more energy for a longer period of time because it converts to glucose slower. White pasta, rice, potatoes and bread all typically have a higher glycemic index, which can cause us to have a short burst of energy (due to the spike in glucose) followed by a crash.

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