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#160: 6-Ways To Hack The Grocery Store · The Healthy Diabetic

0:18
Speaker 1: What is up everyone?
0:19
Speaker 1: Welcome back to another episode of the Healthy Diabetic.
0:23
Speaker 1: I'm your host, coach Ken Kines.
0:24
Speaker 1: I'm a type 1 diabetic, diabetes coach, nutrition coach and strength coach, so we're going to just jump right into today's episode.
0:33
Speaker 1: There's going to be a really quick one.
0:35
Speaker 1: As you guys probably know, right now I'm in the midst of creating this nutrition course and I thought this would be a great opportunity to sit down and record an episode about the grocery store.
0:49
Speaker 1: A lot of people go through the grocery store and they have no clue what's going on, or maybe you don't go without a plan.
0:55
Speaker 1: So here's six different ways to hack the grocery store.
0:59
Speaker 1: My six step process to hacking the grocery store.
1:01
Speaker 1: Number one make sure that you go with a plan.
1:05
Speaker 1: Just make sure you have a list.
1:07
Speaker 1: Make sure that you are going with a plan.
1:10
Speaker 1: When you don't have a plan now, you are going to buy stuff that you actually don't need.
1:14
Speaker 1: The chips are going to get into the basket or the cart, the pops going to get in the cart.
1:21
Speaker 1: The stuff that you just don't need is going to get into that cart.
1:24
Speaker 1: So make sure you have a list when you go to the grocery store.
1:26
Speaker 1: Number two make sure that you are not going to the grocery store hungry.
1:33
Speaker 1: I can't tell you how many times I've gone to the grocery store without my list and, really, really hungry, bought crap I didn't need and ate some stuff at the grocery store, got some pizza, whatever it was.
1:45
Speaker 1: Don't go to the grocery store hungry.
1:50
Speaker 1: Number three make sure you avoid awkward conversations.
1:54
Speaker 1: What do I mean by awkward conversations?
1:58
Speaker 1: I can't tell you how many times I've said at the butcher stand to try to get some meat or set somewhere I'm waiting for something to be served to me and I got someone talking to me, or a friend of mine or someone that I know comes up oh my gosh, ken, how are you?
2:12
Speaker 1: And then I'm sitting there talking for 30 minutes and it's not a conversation.
2:18
Speaker 1: I need to be having right that second.
2:20
Speaker 1: So what do I do?
2:21
Speaker 1: What I do is I like to go to the grocery store with headphones in.
2:25
Speaker 1: That tells everyone around me I'm not down to talk.
2:30
Speaker 1: I mean business.
2:31
Speaker 1: I'm in and I'm out.
2:33
Speaker 1: If you like to go to the grocery store and have conversations, okay, know that you probably will get off task and have to keep going back to your list to make sure that you are staying on task.
2:43
Speaker 1: Hopefully you have a list, cool.
2:46
Speaker 1: Number four make sure that you have an appropriately sized cart.
2:50
Speaker 1: If you are just going to the grocery store and just getting the bare essentials, there's no need to grab a big cart.
2:57
Speaker 1: If you're just growing and you need to grab two or three things, grab a basket.
3:01
Speaker 1: Research shows that when you grab a big cart just to grab a couple things, you're going to get more and more things that you actually don't need, right?
3:10
Speaker 1: So even if you're going with a list I've done this before.
3:12
Speaker 1: I've gone with a list.
3:14
Speaker 1: I've grabbed the cart and all of a sudden, my whole entire cart is full and I only needed five things.
3:19
Speaker 1: Make sure that you are using an appropriately sized cart.
3:23
Speaker 1: Number five here's probably one of the most important things when it comes to overall health.
3:29
Speaker 1: Make sure we're shopping on the perimeter of the grocery store.
3:33
Speaker 1: Don't even bother.
3:35
Speaker 1: When you walk into the grocery store, don't start on the inner aisles.
3:38
Speaker 1: You need to start on the outside aisles.
3:41
Speaker 1: Why do we do that?
3:42
Speaker 1: Why do we start on the outside aisles?
3:44
Speaker 1: Well, the first thing is because we want to grab things that are fresh first.
3:47
Speaker 1: We want to start loading up our cart with things that are fresh.
3:52
Speaker 1: The second thing that's on the outside of the perimeter is plugged in, either frozen or it is refrigerated.
4:01
Speaker 1: What I usually do is I go into the grocery store first and I'll go right to the fresh produce.
4:06
Speaker 1: Fresh produce you can get cold cuts over there sometimes, depending on what grocery store you're at.
4:12
Speaker 1: I'm getting all my fruits, my vegetables, whatever it might be In that section.
4:17
Speaker 1: I am trying to make sure that everything that's in my cart I want 70 to 70 percent Again, this is dependent on your list but 70 to 70 percent or 70 to 75 percent, maybe even 80 percent of all of the products in my cart need to be something that's going to spoil within seven to 10 days.
4:39
Speaker 1: That's when you know you have good, healthy food that you are purchasing.
4:44
Speaker 1: If you have 70 percent of chips and pop and all kinds of other stuff that's in the inner aisles, that is not the right decision to be made.
4:53
Speaker 1: You need to make sure you go to the list, make sure you have recipes ready to go.
4:57
Speaker 1: That's when you can actually get all that stuff that you need.
5:00
Speaker 1: Then the last one, number six once you are done on the perimeter, once you're done on the outside of the grocery store, then you can go into the inner aisles.
5:11
Speaker 1: Now here's the caveat I would say with this Because you have your list, because you're organized and you know exactly what you need to get, you're not spending tons of time on the inner aisles.
5:21
Speaker 1: You're only getting things for recipes, like your condiments, whatever you need, seasonings.
5:26
Speaker 1: You're not trying to go into the inner aisles and get a bunch of stuff, a bunch of crap.
5:31
Speaker 1: Also, with the inner aisles, typically the frozen foods are on the inner aisles.
5:37
Speaker 1: If you need to go into the frozen foods, that's the time to go into the frozen foods.
5:42
Speaker 1: Part of that is because if you get frozen foods at the beginning, if you're going to spend half hour, 45 minutes there, that stuff's going to start de-thoiling.
5:50
Speaker 1: I like that's kind of the thought process, of the mindset I have when I am shopping.
5:56
Speaker 1: If I need to get something frozen, I'm always getting that last.
5:59
Speaker 1: If you're at something like Whole Foods or something that has a food that's already prepared or food that's being prepared, that's fresh, you can get that stuff.
6:11
Speaker 1: Also, when you go into the inner aisles, I don't get that stuff.
6:14
Speaker 1: Sometimes my kids like to have pizza at Whole Foods.
6:17
Speaker 1: Sometimes I'll get different meats or pulled pork or vegetables that are already made, that are nice and hot, for dinner or for lunch or just for me to take for lunch throughout the week.
6:30
Speaker 1: I'll get that stuff last.
6:33
Speaker 1: There's my six tips, my six ways to hack the grocery store.
6:38
Speaker 1: Make sure you have a plan.
6:39
Speaker 1: Make sure you're not going to the grocery store hungry.
6:42
Speaker 1: Make sure you're avoiding awkward conversations.
6:45
Speaker 1: Make sure you are shopping the perimeter of the grocery store first and then last but certainly not least, make sure that you're doing the inner aisles last.
6:55
Speaker 1: I hope this was educational for you guys.
6:59
Speaker 1: We got some value out of this.
7:00
Speaker 1: Make sure that you use these tips when you go to the grocery store and I guarantee you'll save money and you will get way better, healthier food.
7:08
Speaker 1: Thank you so much for listening and watching.
7:11
Speaker 1: I will see you everybody next time.