Meal planning and grocery shopping

I am writing this post even though it may provoke some intense teasing from people, however, if you know me you really shouldn't be surprised.

When I first started doing meal planning it took me A LONG time to do each one. Honestly, over an hour. But each week it got quicker and quicker to the point where it now takes me just a few minutes. I do two week rotations because I find that groceries are cheaper than doing it once a week and I don't really want to be bothered to grocery shop every week. I do however get fruits and veggies once a week.

I like to be very organized and I like things simple. Especially now that I am grocery shopping with a baby in tow (most times) I like to be efficient. I don't like to go to more than two stores -- I go to a cheaper store like Wal-Mart, No Frills, or Food Basics for the regular stuff and then I go to Superstore or Remark to get my produce as the produce from the other stores doesn't last very long and is not high quality. I don't get everything from Superstore or Remark because it would double my grocery bill. 

So to start I skim the weekly flyers to see what is on sale. If there are items I like then I build them into my menu plan and I also go through my freezer to see what items I already have on hand. The great thing these days is most places ad match so if there is something that I like in one store I can still get it at other stores for the same price. For example, last week I bought a box of chicken burgers at Wal-mart for $4 something even though Wal-mart's price was $10 because they were on sale in the No Frills flyer. When I plan on ad matching something I note the price first and also which flyer it was in so at the store I can check the price there. Sometimes it is just cheaper to buy it without ad matching. I know this sounds like a lot of work but honestly it is very simple -- remember I don't like complicated things!

So once I note what is in the flyers I go through my calendar to check what is on the schedule for each day before I make my menu plan from a template that I have in Excel (I love that program and use it whenever possible). By adding events from the calendar I can plan the meal around what we are doing. If I don't have time to make a full meal I will make a quick one or make a crockpot meal. If I have more time I might make a more in depth dinner. Once I make my meal plan I print out two copies, one for the fridge and one to make my grocery list from. 

When I make my list I have it broken down into sections so that I don't get to the other side of the store and realize that I forgot a produce item that was hiding at the bottom of my list. I cross off each meal one at a time on my spare copy once I have added what I need to my list so I never miss anything. If I don't know if I already have something I put a ? next to it and check before I leave. 

Then when I am at the grocery store I can focus on getting my items and getting out of the store. I have tried using my phone for a grocery list to reduce carrying extra paper but honestly I really like the paper. I have had it happen more than a few times where I have accidentally erased half my list on my phone then have no idea what I needed. By having the paper there is no way to erase part of my list!

I also leave some wiggle room so that I can buy things that are on sale (not necessarily in the flyer) to put in the freezer for a later date. You can also see that on my menu plan Thursday nights are listed as Flex nights. Since I don't always feel like eating what is on the menu that night I can pick a different nights dinner and make it that night instead. Or if we end up eating out on a night that I had already bought the groceries for then they don't go to waste because I will have it Thursday night (hopefully that makes sense).

The other thing I keep (also in excel) is a meal data base. I have different categories of meals and I can mix and match especially when we are looking for some new ideas. I also use a board on Pinterest (can't get enough of that site) so that I can keep new recipe ideas handy. I try to add in one every two weeks. 

Maybe this all makes me a nerd, but hey, I'm okay with that. This makes my life much simpler and it helps me to save a lot of $ that is often wasted at the grocery store. What makes it even more simple is that my breakfast is delivered right to my door, no grocery store needed! If you are going to give it a try remember that it will take some time at the beginning. 

If you want a copy of my menu plans send me an e-mail or inbox message with your e-mail address so I can forward it on to you.  

Until next time!

The Weight of the Nation

A while back I was introduced to a documentary that was put together by HBO called The Weight of the Nation. It is a four part documentary with each segment being just over an hour in length.

I had wanted to watch it but never really made the time, it was just kind of on my list of things to do someday.

When I got back from my crazy trips and Rylee was trying to adjust to our time zone we had lots of short naps and I wasn't really getting much accomplished so I decided to watch the segments in pieces when I could.

To watch it I went to http://theweightofthenation.hbo.com/. I started at segment one and went from there.

I liked how the segments were broken down and the facts that were given. I could relate to what a lot of them were saying. It was also near to read all of the facts and information about different stats. Granted they are based on the American population, but the fact is that we Canadians are not far behind them, in fact we are right on their tails.

Obesity in adults has been a growing problem for a few decades now, but the growing obesity rates in children is becoming alarming. Our children don't know any better, they only know what WE teach them. The problem is that WE as adults don't always know all the facts. Sure, we know that McDonald's isn't healthy for us, but do we know WHY? We need to educated ourselves so that we can teach our children how to make healthy choices. We need to get our kids out playing and exercising and joining sports, instead of glued to the TV.

I know that eating healthy ALL the time is not realistic, but I also know that our kids deserve to have healthy meals and learn about nutrition in it's basic form. Giving them a chance to get outdoors and move will go a long way to helping them obtain this active lifestyle right from the beginning. 

We also need to stop using food as a reward. Good grades on a report card? Let's go to dinner. Behave well at the doctor? We'll get an ice cream. I'm not saying that going out to dinner or getting ice cream is wrong, but it's the context. 

I know a little boy who saw apples as treats (he was given them regularly but if he had a choice over a cookie or an apple, he chose an apple). His parents instilled in him healthy choices by always having them available. 

Ahhhh. But my kid is picky you say. So...involve them! Change the standard for which they are eating. Don't remove chicken fingers from the household menu, instead pair them with a salad or vegetable, not french fries. Or make them at home, letting your child help instead of buying processed ones. Take them to the grocery store with you (a daunting task I know) and let them pick a new fruit or vegetable to try. Make going grocery shopping a change to teach them about health and reading food labels.

AGAIN, I know this is not realistic ALL THE TIME but we need to be teaching them good healthy and nutrition and what is good for our bodies from a young age.

We also need to stop feeling guilty. Sometimes going through a drive thru to get dinner is needed -- but as long as that is not your norm IT'S OKAY! They are not going to be obese by having a Happy Meal once in a while -- especially when you balance that meal choice with some extra activity!

One thing that I got from the documentary was how much sugary drinks add to our caloric intake. But I drink diet pop you say so it doesn't count for me. Well friend, I thought the exact same thing. Yes we know how much sugar is in regular pop so we try to stay away from it, but there is nothing and I repeat NOTHING in pop that is good for you, both diet and regular. It messes up your glucose levels and does much worse to other body organs.

Ahh -- but my child only drinks apple juice. Still full of sugar. In fact it only has 1-2 teaspoons less sugar than pop per serving.

I am not claiming to know all and my information is my own opinion that I have gathered over the past few years of learning in depth about nutrition and from this recent documentary so don't take my word for it...read about it on your own! If you find an article that shows you scientifically that pop or juice (both regular or diet) are good for you...please pass that on as I would be intrigued to read it. 

If you are interested in being part of the movement of getting healthy and helping others get healthy send me a message or leave a comment. 

Here is a preview for the documentary if you are interested in knowing more about what it is about: