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I ran into a patient and asked her how she was doing, and she said, “I’ve gone to the dark side.” So that sparked my brain and we have, “I’ve gone to the Dark Side I must get back!”

I’m sure there are some here who’ve struggled or are struggling, and I’ve been talking to a lot of patients and one of the things they’ve told me is that they don’t know how to menu plan or make a shopping list…they don’t know how to use my friend, the grocery store ad. 

So my question for you, and it’s a question you can ask yourself is, HOW DID YOU GET TO THE DARK SIDE?

STRESS?
BOREDOM?
NO ROUTINE?
LACK OF PORTION CONTROL?
LACK OF MEAL PLANNING?

I think these are some valid points. And there could be other issues. We could have people in our lives who are food saboteurs and they just sabotage what we’re doing. So the bottom line is we need to know what’s going on with us. And I don’t have the answers to fix at all, but we can talk about it. 

ready to change

...Even people who’ve had surgery, they think they’re ready to change and they may not necessarily be ready.

STEPS TO SUCCESSFUL MEAL PLANNING
– Make the effort
-Know your planning style
-Make a shopping list and stick with it
-Shop strategically
-Cook perishables first
-Grade your efforts
(click here to watch Liz explain these steps!)

STEPS TO CREATING A SUCCESSFUL SHOPPING LIST
-Make the list and stick to it
-Have a generic list (milk, eggs, chicken breast) then add your extras
-If you shop the same market you could even make your list that flows like you shop
-If it’s not on your list do not be tempted
-Do not shop hungry. Have water with you.
(click here to watch Liz explain steps for creating your list!)

WHY IS MENU PLANNING SO IMPORTANT?
-It helps keep you on track
-Get home from work you know what you will have (again keeps you on track)
-If you are planning a night out try and look at the menu where you are going and choose wisely
-If you are out politely refuse chips, bread and stay away from appetizers if you can

Click here and check out free menu planning worksheets, pick one that works best for you.

Click here and check out free shopping list worksheets, pick what works for you.

So it’s some food for thought, some meal plans and grocery lists to play with, and maybe these can get you stepping in a direction that’s a little easier for you. Hang the shopping list on your fridge and look at the ads when they come out…if you can plan your menu and make your grocery list and cook by your menu…and it’s a pretty healthy meal, make sure you also watch your portions. 

And remember our brain is a whole lot mightier than our little stomachs, so guess what has to be mightier? Our willpower. 

Excerpts from support group meeting, September, 2015