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We find ourselves juggling hectic work schedules, kids, errands, and personal time. We are running out of time after time is subtracted by daily commitments. Where do we find our time to prepare the grocery shopping list using easy and healthy recipes? Little time is our scarce commodity so we budget time carefully for optimal planning.

How can we be in charge of our demanding schedule? The secret is to make a weekly meal plan. Then a weekly meal is established and a list is formulated. Making a list helps prevent you from making an impulse purchase. The list will help you maneuver down the aisle like a breeze. His plan is more organized that those who walk into the grocery store unprepared may end up buying unnecessary things and not even having a set weekly meal.

What you need to know to avoid putting yourself on the list:

1. products containing partially hydrogenated oil and trans fatty acids

2. Filled with High Fructose Corn Syrup

3. processed foods like white bread or bleached flour

4. prepackaged foods

5. fried food

6. caloric drink

Partially hydrogenated oil is banned in Europe because it is responsible for raising cholesterol levels. The process removes essential fatty acids known as omega 3, 6 and 9 which are good for the heart. High fructose corn syrup is added to foods to improve flavor. It is the main reason in causing the problem of obesity. The processed food strip removes the vitamins and minerals to make it more edible. Prepackaged foods are full of unnecessary sugar and sodium. Fried foods and caloric beverages are full of partially hydrogenated oil/trans fatty acids and high fructose corn syrup.

What you should have on your list:

1. seasonal fruits and vegetables

2. Low to Medium Glycemic Index Carbs

3. lean meat

4. Foods rich in Omega 3, 6 and 9

It is best to buy seasonal vegetables and fruits. Foods that are in season are grown according to Mother Nature’s program that provides the best of vitamins and minerals. Organic fruits and vegetables are advantageous as they are free of chemicals put in by the farmer to prevent insect and weed problems. Vegetables and fruits harvested during the season taste better than those produced genetically.

You should look for meat that has been grass-fed because grass-fed animals are high in conjugated linoleic acid (CLA). CLA is known to accelerate weight loss. Choose white meat as it is low in calories and fat and high in protein. Avoid dark meat as much as you can. Eat meat that is 90% fat or trim the fat. You should look for a free range animal because it does not contain any chemicals.

Coffee and tea are fine as long as no honey or artificial sweetener is added. Diet soda is fine, but you’ll be better off drinking 100 percent fruit juice. Take into account the caloric intake of 100% natural fruit juice. Drink alcohol moderately, at most two per day. Alcohol is known to suppress the ability to burn fat.

It is helpful to have a list of staple foods that are automated on the list. Makes planning easy. Make sure the staple contains low to medium glycemic index (1-69) carbohydrates, fibrous vegetables, seasonal fruits, omega 3, 6 and 9, and a good amount of fish, skinless white meat and lean red meat . Be as diversified as possible to get a variety of healthy benefits from food as much as possible. The variety of foods also promotes the thermal effect on metabolism burning. It also makes your kitchen nice.

Be armory with the food list for prepared menus and you’ll find yourself in better control of your personal finances and your schedule. A small change in menu planning can have a big impact on your health. Being organized is also a healthy benefit because you have less stress and are in control of your life. It is always wonderful to be able to prepare a wonderful meal that brings the family together. Always buy with established criteria to avoid analysis paralysis and your life will be much easier. Stewart Turcotte said it at his best: “People who fail to plan plan to fail.”

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