Master the Grocery Store

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss


Master the Grocery Store

Of course, your shopping list should start with the Power Nutrient food groups we talked about earlier.

Buy at least some of them every time you go to the store or the farmers market.

Ideally, you’ll hit the farmers market first and then go to the grocery store to fill in what you couldn’t find.

Until organic farmers start getting the subsidies traditional farmers do, the only thing we can do to bring prices down is to buy more – demand goes up, supply goes up, prices go down.

Here are some tips to help you get the most for your organic dollar.

Opt for store brands.

Store brands of organic foods and other products are often less expensive than more well-known organic brands.

Safeway’s O organics line has more than 300 products.

Buying these less show-offy brands not only makes good economic sense, it encourages chains to see organic customers are price-sensitive, which will help all of us get lower prices.

Order online.

If you like a certain type of food and you know you’ll eat a lot of it (like beans or brown rice), order it from an online source.

You may be able to get a volume discount, and you can pick out just the varieties you like.

Check out the following:

>Organic beef from

>Home delivery of organic foods in New York City from

>Home delivery of organic foods in the Pacific Northwest from

>Home delivery of organic foods in the United States and Canada from

>Various organic offerings at

Haunt your local farmers market.

If you go often enough and get to know the farmers at the local market, they can tell you when their specific crops are coming in.

Check out

Eat less meat.

Bean-based meals can give you all the protein at a fraction of the cost of beef, chicken, or fish.

Start with one meatless meal a week, working toward one a day.

You’ll lessen your exposure to toxic hormones and pesticides that build up in the tissues of animal products, you’ll save tons of cash, and you’ll help the environment.

Make coffee at home.

Don’t get duped into paying $5 for a cup of pesticide-laced coffee.

Make your own organic, fair-trade coffee at home with organic whole milk or even organic half-and-half, for a luxurious but low-cost treat.

Make your own convenience foods and snacks.

Single-serving containers, like those for applesauce, cheese sticks or yogurt, use more fossil fuels to package and ship, leach plastics into the food, and, ounce for ounce, cost more.

Consider buying larger containers and serving only what you need.

The exception to the rule comes when you find yourself throwing out a lot of unused, spoiled foods.

Organics don’t last as long, so you have to eat them while they’re fresh!

If you can’t eat the whole container by the time it starts to rot, stick with smaller containers or buy prewashed, presorted, precut produce, like shredded cabbage, baby carrots, or chopped salad, to encourage you to eat them right away.

Buy certain foods in bulk.

Some stores will give you up to 5% off if you buy a full case of a particular item.

Go in on these items with friends, or even split the cost of a warehouse membership and take advantage of your own economies of scale.

Investigate food co-ops.

Many areas are creating organic food co-ops.

You may be able to get organic products you can’t find in other stores, and because the shoppers are also the owners, prices are kept quite reasonable.

(If you don’t have one in your area, consider starting one.  Check out the Cooperative Grocer’s Information Network at

Look for a Trader Joe’s.

They’ve really mastered the art of good quality food at affordable prices.

Many of their store brands have higher-quality ingredients at lower prices than expensive national brands.

Check out to find the store nearest you.


I don’t think we’ve hit the critical mass necessary for organic foods to warrant coupons, but I’m hopeful.

If you do see a coupon for an organic item, use it – doing so will only encourage other companies to offer them in the future.

Check online at manufacturer’s sites for coupons.

(Stonyfield Farms has great coupons:

In the meantime, get a frequent shopper’s card at each of your favorite stores and use those “10% off your whole order” coupons, especially during weeks when you buy bulk items.

Don’t buy “sticky” drinks.

Juice, soda, and performance drinks all have way too much sugar.

Don’t waste your money – or your resources – on bottled drinks, including water.

The only beverage in a container I’d like you to buy is organic milk.

Stick with 1% or 2% organic milk, and try to find a local dairy farm, to minimize your carbon footprint and encourage the local organic economy in your area.

And drink filtered water from your tap at home.

Try your hand at a veggie patch.

A tomato plant might cost a couple of bucks, but you’ll end up getting $30-$40 worth of homegrown tomatoes right off your back porch.

Multiply that by a whole garden and you may not need to go to the farmers market at all.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!


Dick and Lenay

email: – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here –


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