Healthy Couponing?

Is it possible to eat HEALTHY while SAVING? 

TLC's Extreme Couponing follows those deemed"savvy shoppers" as they stretch the limits of their dollars and their saving skills. This show has spawned a number of Couponing Clubs across the country where members meet to share tips, tricks, and strategies. While I am all for finding a good deal I often notice that the "great savings" is on processed factory food and healthy impostors. 

Is there any hope for those of us who enjoy REAL food AND savings? The good news is YES: There are ways to save we just need to be aware of the opportunities. It will take some work to get your system down but like with anything you need to prepare to be successful. So where can you start?

1. Invest your TIME

There is only so much time in the day but if saving money on your groceries is a priority for you you will find a way to work it into your week. Specify an amount of time to check out the newspapers, websites, and emails and to print and clip any coupons. It doesn't need to be a painstaking process just set aside whatever time you determine and work within that block. Thanks to the power of Facebook I have been found many coupons for healthy brands Silk, Ezikiel, Chobani, and more by going directly to the brand websites. Some grocery stores and percents like Target or Walmart offer "register rewards" at the end of your transaction to save on future purchases. I have found that target offers many coupons on their produce.  

 2. Get Organized

I often clip or save coupons only to discover them at home AFTER I return from shopping. Create your system and make it a habit. It could be an envelope you leave in your glove compartment or you can leave it in your reusable bags in the trunk so you make sure they go in the store with you. If you get coupons emailed to you flag or label them as they hit your inbox and send to a dedicated folder. Before shopping, check out what you've saved, print what you need,place them in your envelope, and off you go.

3. Use Your Smartphone to Save!

In addition to manufacturer and store websites and your local newspaper put your phone to good use with apps designed to help you save. Some apps I have found helpful include:

Grocery IQ- for your shopping list and coupons

Coupon Clipper- for local businesses

The Coupons App- access to coupons in a wide range of products and also has a price comparison feature which is especially helpful when stores honor competitors prices.

3. Consider Letting Up on your Brand Loyalty

Sometimes savings comes by way of shopping outside of your brand. Think of your list and where you are comfortable switching. I love Almond Breeze but if I had a 2 for one for Silk I would switch for the week. There are plenty of options in addition to moving towards the store brand.

4. Buy in "Bulk" and Save

You do not need adopt hoarding as a means to save money! Think about what you consume and buy quantities when keeping in mind how and when you will use those items, their shelf life, and your needs. As a general rule I stay away from items with a long shelf life since that often means it is packed with preservatives. When produce you need is out of season consider buying frozen or canned veggies. When buying canned items I am sure to check for sodium levels and but low sodium when possible. Stock up when something is a good price but don't buy what you will never use for the sake of a coupon.

5. Learn the Lingo 

In order to get the most our of your couponing be sure to be familiar with the couponing culture. "One coupon per purchase" generally means one per item where "one coupon per transaction" means one per "bill". Coupon stacking is another way to make a few coupons go a long way. Coupons come to you by way of the manufacturer or by the store. If you have one from the manufacturer and one from the store you should be able to use both because they are coming from two different sources. If you are interested in learning more many stores offer a coupon class near you. 

6. Think Outside the Grocery Store

Farmers Markets are a great resource for produce as are websites like amazon.com and Vitacost.com for dry goods. I have purchased many grains, spices, and other "ingredients" from Amazon who has a program that offers free 2 day shipping. I have seen some of the best prices in addition to finding some items I couldn't find at the grocery store. 

Bottom Line is that YES its going to be a little trickier to find EXTREME "DEALS" when you are eating clean BUT isn't really a deal when you are pumping your body with preservatives and who knows what? I save when I can and am comfortable with the fact that I am giving my body the fuel it needs for health and overall wellness.  Happy Shopping!

HOW do you eat?

In addition to WHAT you eat we also have to consider how we are eating. This question goes beyond how you are preparing food or tackling shopping. Think long and hard about the last few meals you've had. Did you eat lunch at your desk or on the road? Did you try to multi task during meal time or did you eat alone with the TV on? Our eating habits play such a key role in our satisfaction with our meals which can make of break your healthy eating plan. 

Check out your FOOD-TUDE. 

Are you eating because you are hungry OR stressed/sad/lonely/bored? Have you ever thought maybe its not what you're eating but whats eating you? We all have our moments of course BUT when food is your go-to fix it option you will find it harder to stick to your nutrition plan and the satisfaction will be fleeting. Try to pick up on common themes and come up with alternatives for how you can cope with whatever is going on. Try taking a few minutes before mealtime to decompress by taking some deep breaths. You can get as spiritual or generic as you want; the point is to calm yourself down because if you are stressed out before you are eating you will be stressed out while you're eating and possibly ignoring cues that you are satisfied. Are you eating for pleasure/you feel like you are "treating" yourself? Try doing something else for yourself. Maybe you stuck to you workout schedule all week or hit a really big goal at work which are both great but try to reward you self with something that doesn't undo the progress you've made.

If you go into your "diet" thinking that you "CAN'T have FOOD X but it makes you happy"  how are you going to stick to your wellness plan? As soon as you come at it from a place of deprivation you are setting yourself up for failure. One reason people tell me that they hesitate to eat healthily because they don't want to miss out on life. Well then I come with great news: You are not resigned to a boring healthy life in fact you will get more out of it because once you omit heavy foods that weigh you down emotionally, physically, and digestively you can really experience your life. Food is not happiness the social experience around the food makes you happy which brings me to my next dining tip: 

Make your mealtime official. 

We shouldn't save dishes or eating at the table or even sitting while you eat for special occasions. Set your table, plate your food, and make it an experience. Be sure to appreciate your food through multiple senses using different colors and textures as well as complimentary flavors. This is especially true of you are reheating/repurposing leftovers- get rid of the Gladware! If you feel good about the food you are eating you will be more satisfied with your choice. If you think the food is boring you will taste boring and there is no reason why healthy food can't be tasty or exciting. In Food Rules by Michael Pollan, #76 encourages putting Flowers on the table so "everything will taste twice as good". 

Focus on your Action.

What is the purpose of mealtimes? To fuel you up for your activities to come not to serve as a distraction from the world. When you eat in front of the TV, in the car, while reading, or checking texts and emails you are disconnected from your body and setting yourself up for overeating.  You eat mindlessly until your "serving" is gone and I really hope you didn't bring the bag with you! This will be a hard habit to break for both meal and snack time but will be very beneficial. How ironic is it that most people  I know enjoy Biggest Loser with a big bowl of ice cream! 

Drink Up! 

An easy way to up your water intake for the day is to drink water while prepping your meal (instead of snacking on your ingredients) and 8-12 ounces 5-10 minutes before your meals instead of during mealtime. I know this might be a difficult transition BUT think about what professional eaters do: they keep their whistle wet so they can get as much food in as possible with the most ease. Drinking during meals dilutes your digestive juices & acids slowing down the whole process which can lead to discomfort and over eating. Additionally, by drinking before meals you are preparing the body for digestion. 

A mealtime is NOT a race. 

This is something we KNOW but fail to practice. Maybe its a bad habit that came out of necessity (busy job or kids at home) but now its time to work on this healthy habit so you can be more in touch what you are feeling when you are eating. We want to reach a point of satiety NOT combustion. What are some ways to slow down your eating?  

   

Chew Your Food.

Chewing is the first stage of digestion and taking the time to chew your food properly will ensure that the rest of the stages of digestion run smoothly. What's the magic number? Many people have heard varying numbers of chomps you must take before swallowing but a better rule (and one that's easier to comply with) is to chew until you can only tell by TASTE not TEXTURE what you are eating. Chewing also helps prevent gas and boating caused by undigested large food particles as they move through your system. Moreover, chewing the appropriate amount of time helps with nutrient absorption. If you spend time planning your nutrition meals and money to but the ingredients, shouldn't you get the most out of it. Don't short change yourself!

Give the Flatware a Break

Take time to savor your food. Just one small bite chewed and swallowed completely before stabbing another piece of food with your fork. While you're at it be sure to put the fork down between each bite or eat with your non-dominant hand. This will not only take extra time but also force you to concentrate on your action rather than mindlessly shoveling.

In The Compound Effect Darren Hardy's strategy is small steps every day towards your goals. Making changes is hard so tackle one at a time. Focus on it make it a habit then move to the next one.