LIVE BIG’S Comprehensive Eating and Grocery Guide

Introducing my comprehensive grocery guide, packed with tips and insights to streamline your shopping experience! Click the link here or below to download your own copy and embark on a journey to more efficient and mindful grocery shopping.

My trips to the grocery store have been quite the rollercoaster. There are days when I'm thrilled to explore new ingredients and experiment with exciting recipes. However, there are also times when I've left the store feeling overwhelmed and close to tears, unsure of what I can actually buy. Reading ingredient labels, dealing with food restrictions, and shopping on an empty stomach is a recipe for disaster.

There are numerous approaches to tackling the grocery store. Some advocate for creating a strict list beforehand and sticking to it religiously. Others suggest only shopping the perimeter, while some prefer strolls down every aisle. Personally, I find it helpful to have general guidelines that make the process enjoyable, efficient, and stress-free. My approach to grocery shopping takes into account the current season, both external and internal (such as where I am in my menstrual cycle), my cravings, who I'm cooking for, and what aligns with my dietary preferences.

I always kick off my grocery trip in the produce section, stocking up on veggies and fruits, which form the bulk of my purchases. Since I typically cook for two and love having leftovers, I make sure to grab enough to cover multiple meals. Additionally, I consider factors like organic options, seasonal availability, and my current menstrual phase. Opting for organic produce can sometimes be pricey, which is why I've incorporated the "clean fifteen" and "dirty dozen" lists into my grocery routine and guide. These lists highlight which fruits and veggies are best bought organic due to pesticide exposure and which ones are safer to purchase conventionally. While prioritizing organic is ideal, let's face it, organic blueberries can feel like you are breaking the bank, so mixing in non-organic options can help balance the budget.

I also take into account a balance between convenient, ready-to-eat veggies like carrots, spinach, and tomatoes, and veggies that require cooking, such as cauliflower, eggplant, and broccoli. The same applies to fruits—there's a notable difference between quickly peeling a banana or adding some blueberries to yogurt versus the time it takes to prepare a pineapple. Depending on your preferences and lifestyle, you might find it helpful to adopt this approach of including both ready-to-eat and prep-needed fruits and veggies in your grocery haul. Incorporating veggies into every meal is essential, and by following this method, you ensure that you always have options available to meet this goal.

When it comes to proteins, I like to keep it simple unless I'm trying out a fancy recipe. I typically have chicken breast, turkey, and beef in my kitchen, and depending on where I am in my cycle, I might also add fish or another protein like pork. I make sure to buy enough to last me the week, so I don't have to make multiple trips to the grocery store. Plus, any extra proteins can always be stored in the freezer for later use!

I prioritize purchasing proteins, that are antibiotic-free, hormone-free, organic, and grass-fed (wild-caught for fish). Opting for grass-fed options ensures that the animals grazed on pasture rather than being fed grains. Antibiotics and hormones are often used in conventional animal farming to prevent diseases and promote growth. However, consuming meat from these animals means we also ingest these substances, which can have harmful effects on our health. The same principle applies to eggs—opting for pasture-raised eggs ensures that the hens are free to roam and eat a natural diet, resulting in healthier and more nutritious eggs.

When it comes to fish, smaller is better. Our oceans are unfortunately contaminated with heavy metals and toxins, but smaller fish that are wild-caught tend to have lower toxin levels. This is because smaller fish have shorter lifespans and therefore accumulate fewer toxins over time. If you're concerned about heavy metal overload, considering incorporating smaller wild-caught fish into your diet could be a beneficial step to explore.

When I venture into the aisles for packaged goods, I apply what I've learned about reading labels. First, I prioritize products with fewer ingredients, as simplicity tends to align with better quality in my view. Second, I always check the nutrition facts, paying particular attention to added sugars. I generally steer clear of products containing more than 5-8 grams of sugar, unless it's something like cookies because let’s be realistic a cookie is a cookie! Additionally, I aim to avoid packaged goods with oils, as many are processed at high temperatures, causing them to go rancid. Rancid oils are very damaging to our bodies. Third, I consider fiber content. If I'm considering a product high in carbs, I look for a favorable ratio of fiber to carbs – ideally at least 1 gram of fiber for every 5 grams of carbs. As discussed in my previous post on blood sugar balancing, fiber plays a crucial role in reducing glucose spikes.

These are just some of the methods I use to navigate the never-ending isles and products filling our grocery stores. More info can be found in my grocery shopping guide.

With support,
Isabella

Download guide here