Sunday, 16 September 2018

You're probably paying too much for your groceries


There's one expense that we cannot avoid, its the grocery bill. Whether you do your shopping once a month (I wish I could only go once a month!), every other week, once a week or every day, you're probably paying more than you need to be! There are a few simple ways to reduce the cost of your bill starting today.

Shop with coupons

Maybe you've seen the TLC show Extreme Couponing, where people spend over 20 hours a week scouting out coupons, trimming them, and organizing them to get the best deal. Some of the people on the show walk out with thousands of dollars in groceries and only pay a few dollars. You don't have to go that insane to save a few bucks. Pick up your local Sunday Newspaper and skim through the coupon ads. You'll start to recognize that even the manufacturers have certain times of the year that they post coupons for particular items. Right around Christmas/New Years you'll see diet products go on sale, back to school time normally has hygiene and beauty items on sale, and in the spring, cleaning supply coupons are everywhere. If you don't want to get the paper, go on to the grocery store website and see if they have any digit coupons that you can clip and tie to your shopper's saving card. And don't forget to sign up for the saving cards, they are free and can save you more than you think! Last week at Price Chopper, I had over $20 in savings from using my Advantage Card and got money off gas too!

Skip the ready prepared items

You know those packages of chopped or spiralized vegetables that look all pretty sitting in the case waiting for you to buy them? They are often 3-4 times more expensive than the whole item. Instead of spending $5 on a bag of chopped romaine lettuce, pick up a head of romaine for $1.99 and clean it and chop it yourself. Not only will you be saving money, but you'll also have a longer shelf life than the pre-packaged ones because often those aren't as fresh as the whole product. Instead of buying a pound of spiralized zucchini for $10, you can get a few pounds of zucchini and a personal spiralizer for your home for under $10!

Buy in larger sizes

There are certain items that actually get cheaper if you buy more of it. Milk is one of those things. Rather than buying a quart for $1.59, buy the whole gallon for $1.69. If you're nervous that it may go bad before you drink it all, look for the cartons with the sell-by date furthest from today and remember that the sell-by date is not the use by date. There is typically another 5-7 days after the sell-by date that the product will still be good. Eggs is another item that you can buy in larger quantities; as long as they are refrigerated, you can keep eggs in the fridge for 3-4 weeks without them going bad.

Buy the store brand

You may be weary that the store brand is not as good as a national brand but I am here to set the record straight; whatever national brand the store brand is sitting next to is usually the same exact product. Stores pay national brands to package their products in the store packaging. This is true for peanut butter, most cereals, pastas,dips, cheese, breads, chips, jellies, vegetables and crackers. The national brand will always be more expensive than the store brand, so why pay more for the brand name if you're getting the same product. 

Buy in season products

This more so applies to fruits and vegetables, but it carries a lot of weight. You want to buy the produce that is currently in season to ensure you get the best price, the best flavor, and the highest nutrient content. Don't look for fresh apples in the spring thinking that your local orchard is already selling them, most stores will store the previous season's fruit in a climate controlled area to try and hold it at fresh, but then charge you more for it. By buying local blueberries when they are in season you will know that they didn't travel across country to sit in the store and that you won't be paying extra for them to be brought across the country. 

Shop smart and save money!

Sunday, 9 September 2018

As a Whole, We Aren't Active Enough...

As a Whole, We Aren't Active Enough...

It pains me to say it, but it's true, we really aren't active enough. I started to realize this a few years ago when I got my first FitBit, the step goal was 10,000 steps, and I was walking about 8,000 steps a day. It sounds like a lot, but it really isn't. After being aware that I wasn't moving as much as I thought I was, I took initiative to start moving more and started to hit the 10,000 steps goal.

But then, there was an update from the FitBit app on my phone that the new step goal FitBit was setting for everyone was 8,000 steps a day, that's about 1.5 miles less a day that they were encouraging people to get moving. 8,000 steps is equal to about 3.5 miles a day, which still sounds like a lot, but you can reach it and exceed it easily if you make a few simple changes.

Why do we need to get more active?

With obesity rates on the rise and the Center's for Disease Control predicting that by 2030, 33% of all American's will have diabetes. That number is staggering for a health professional like myself, but for anyone that has a loved one with Type II Diabetes in particular. Type II Diabetes is a lifestyle related disease who's risks can be cut with more activity and better nutrition. Type II Diabetes results when not enough insulin is produced by the Beta cells of the pancreas or our own cells have a decreased sensitivity to the insulin that is being secreted. Insulin is the car that transports the sugar in the blood into the cells. The more excess bodyweight we have, the greater the risks are. Most other diseases that occur and develop later on in life are a result of our health and nutrition choices. Heart Disease, Stroke, and Cancer are just some among many who's risks can be reduced with greater physical activity and nutrition. 


How can we get more active?

Most of the time, you don't need to throw on your gym clothes and buy new sneakers to get more active, I like to take my dog on walks to increase activity.  There are simple changes that you can make to your daily life to increase movement and activity. First, stop taking the elevator and seek out the stairs. You burn 5 times more calories taking the stairs than riding in an elevator, not to mention, work more muscles in your legs and butt than riding the elevator. 

You know that trip to the coffee shop you take every morning on your way into work? Stop going through the drive-thru. Most of the time, the line for the drive-thru is a lot longer than the line in-store, and those extra 200 steps you take add up! 

Park farther away from your destination. I don't mean park blocks away from the office, mall or store, but take one of the farther away parking spots and sacrifice the extra 30 seconds it takes to walk in as an excuse to get more steps in. It also lessens the chance of someone hitting your car with a cart or their car door!

If you're about to send an email to a coworker in your office, step away from the computer and go walk to their desk and talk in person. Not only will it give you excuse to step away from the computer to rest your eyes and refresh, but you'll also get extra steps in and you can get an immediate response from the person rather than waiting for a response!

Lastly, sacrifice a little bit of your lunch hour and go for a walk. It can be around the building, up and down the stairs, or a loop you mapped out around work. This is something I try to do every day. There's a mile loop around the building that I walk every lunch time, it takes 30 minutes for me to walk the mile and I burn about 160 calories; a lot more than what I would burn just sitting at my desk. 

Try to integrate these easy changes into your daily life and help yourself reduce the  risk of chronic disease.