TARGET®, WALMART® & ALDI® GROCERY SHOPPING LIST:
The following list are of foods that are the more natural foods sold at theses stores, not necessarily low fat or fake sugar. Brand names of products may have changed.
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All Targets are not created equal…as far as their grocery section goes…
I visited a Target in North Jersey, not near me at the Jersey Shore, and their grocery section was almost twice the size as my local Target:
The Shopping List from a ‘larger’ Target:
Archer Farms frozen wild salmon
Archer Farms frozen wild scallops
Archer Farms frozen wild cod, tuna, halibut and mahi-mahi
Market Pantry brand is second choice
Market Pantry frozen shrimp
Archer Farms Organic Coffees (try whole beans; get your grinder while you’re there)
Archer Farms dried cherries
Archer Farms Spinach & Goat Cheese Pizza, frozen
Niman Ranch Uncured Bacon
Archer Farms Simply Balanced multigrain tortillas
Archer Farms organic cilantro salsa
Market Pantry frozen fruits (especially blueberry and mango)
LaCroix sparkling water (I like grapefruit flavor)
Archer Farms LEMON petite butter wafer cookies (eat right after meals, not to snack on between meals) There’s a cinnamon flavor too.
Of course you can buy other items at Target that are listed under Walmart & ALDI, like unsalted butter, frozen chicken breasts, frozen veggies, brown rice, whole wheat pasta, etc.
Our Super Walmart is coming real soon to the Jersey Shore!
Tracy, fellow fitness nurse from Indiana, has more foods available at her ‘Super’ Walmart.
She e-mailed me some items later in the list.
I tried to list the food as you go down the aisles.
The Shopping List from a regular Walmart:
Herr’s Pork rinds (plain)
Walker’s shortbread cookies
Frozen Wild Salmon, whiting, flounder
Frozen chicken thighs
Frozen boneless, skinless breasts (if you must)
Frozen breast tenders
6” flour tortillas
Good Seasons Italian dressing mix
Hahn’s regular salt
Kretcher’s Wheat germ
GV hickory smoked bacon
Smucker’s Organic peanut butter
Maple Grove Farms pure maple syrup
Amy’s Lentil soup
Smucker’s low sugar (grape)
Green tea Carrington brand (not-flavored)
Salada black tea/Red Rose black tea
Extra Virgin Olive Oil (dark bottle)
Goya extra virgin olive oil, first cold pressed
Amy’s refried black beans
Arnold double protein bread
Uncle Sam cereal
Walnuts (shelled) In baking aisle
Almonds, pecans (shelled) In baking aisle
V-8 or vegetable juice
Barilla Plus angel hair pasta
SPAM (regular)
King Oscar Sardines (one or two layer, in olive oil)
Chicken of the Sea Pink Salmon (canned)
Starkist Gourmet Choice, Solid Light Tuna Filet in olive oil
Fresh 100% Natural, White & Dark Chicken
Sunsweet PlumSweets dark chocolate coated dried plum bites
Smucker’s Lower Sugar (no artificial sugar) jelly
Gulden’s mustard
Picsweet mixed vegetables (frozen)
GV Butter
Heavy Cream
GV turkey/ham
Mild cheddar cheese (block & shredded)
Vlasic Stackers (pickle slices, no HFCS)
Organic Yoga OR Mahatma long grain brown rice
Libby’s/Hormel canned corned beef
GV dried cranberries
Thai Kitchen full fat coconut milk
Frozen blueberries, strawberries (no sugar added)
Bottled water (no fluoride please)
AT ‘SUPER’ Walmart where fresh produce and meat is sold:
Avocados
Spaghetti squash
Portabella mushrooms
All organic vegetables OR wash thoroughly (broccoli, green beans, romaine lettuce, kale, collards, brussel sprouts, peppers, sweet potatoes,
Bananas
Oranges, tangerines
Lemons, limes
Just about any fresh produce
Split chicken breasts (fresh)
80/20% ground beef (fresh)
The Shopping list from ALDI:
Moser Roth 70% dark chocolate
Clancy’s pork rinds (original)
Clancy’s whole grain tortilla chips & blue chips
Southern Grove mixed nuts
Fit & Active trail mix
Fit & Active fruits of the forest reduced sugar fruit spread
Southern Grove Deluxe Sweet ‘n Salty Mix
Casa Mamita Salsa
Grandessa Signature / Sea Queen frozen, wild caught, mahi-mahi, salmon, flounder, whiting
(No Tilapia, no coated fish)
Spice Club, Country herb, no salt grinder
Spice Club, coarse sea salt
Spice Club, black pepper
All Spice Club spices, except seasoned salt
Spice Club garlic in pure olive oil
Southern Grove shelled/chopped walnuts
Carlini extra-virgin olive oil (dark tall bottle)
Kalner’s Lousiana hot sauce
Green teas
Nature’s Nectar Tomato juice
Camelot purified water
Happy Harvest canned diced tomatoes, tomato sauce & paste
Priano tomato sauces and olive oil
Fit & Active whole wheat pasta
La Mas Rica corn tortillas
La Mas Rica pinto beans
Chicken of the Sea canned salmon
Sea Net canned oysters
Sea Net canned tuna, chunk light (not oil, it’s in soy bean oil)
Bread Lovin Fresh Whole Wheat, HFCS last ingredient
Eggs
Full fat milk
Happy Farms, all block cheeses, shredded chesses,
Happy Farms string cheese
Full fat cream cheese
Butter
Pork sausage
Premium Pride bacon
Bagged spinach and other salads (not with dressing in it, MAKE YOUR OWN DRESSING!)
Refrigerated open case:
Salsa – Grandessa Signature
Parmesan cheese
Antionette Havarti sliced cheese
Fit & Active turkey & cooked ham
Fit & Active flat wraps regular better than multi-grain
Happy Farms pepper jack cubes
80/20% ground beef
Steaks, some pork
Frozen Babar Brand 75% ground beef
Frozen Happy Harvest extra fine green beans
All frozen vegetables, especially mixed vegetables
Frozen fruit, berries, fruit blend (no sugar added)
All fresh produce, watch the potatoes
Remember we had to make some concessions. If you were eating mostly processed, man-made foods… than the following list of ‘not-the-greatest’ foods can be prepared from time to time. They are:
Happy Harvest Mexican-style chili beans, Chef’s Cupboard homestyle bean & bacon soup, Valley View Rosemary Herb premium boxed potatoes, Packaged taco mix, spreadable butter (small container w/canola oil)
Aunt Maple’s Lite Syrup, Mandarin Oranges snack bowls (in light syrup)
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Leave a comment, if you dare J.
Keep It Real…Food,
Minky, The Adult Care Fitness Nurse,
specializing in exercise for pre-diabetes, osteopenia and a woman’s little secret
www.InformedTouch.wordpress.com
ABOUT:
This blog is about the realization that “There are NO healthy people” and that you have to start where you are.
Working towards EMBODIMENT. You should only be eating for NOURISHMENT and PLEASURE!
I share information, ideas, weight loss and exercise tips and stories to inspire you to stay on your track to your personal ‘Health Nirvana’.
One of the many things I promote, is the switch from rancid vegetable oils to stable saturated fats when deep frying chicken. I may write about some of these foods and ways of cooking from time to time on this blog. I have developed my Minky’s Fried Chicken Diet for Black folk who won’t give up fried chicken (me included).
Back to the Minky Way.
This is a blog for support to those women who need more information before they sign up for my coaching sessions or they have already participated in my coaching sessions and want to contribute their gifts/takeaways from the sessions.
You will hear about great women are doing, living The Minky Way. It’s easy.
Just requires conscious awareness and deciding to act, differently…
I started to gain weight a while ago…
I didn’t do it on purpose, like this trainer on you tube did. (he gained 90 lbs.)
I was an avid exerciser and ‘thought’ I was at least maintaining my weight.
Maintaining weight is far more difficult than losing weight. I can lose 7 lbs.
in 2 days if I want to. Then I drink something and the tide will roll back in.
And the statistics are not good, for over a year, for people who have lost weight…
they usually gain the weight back.
Weight maintenance requires EMBODIMENT, which requires
a good body image; weight loss does not.
EMBODIMENT is getting connected to your body on your body’s own terms.
A good body image is accepting and rejoicing in your body as it is now; so
you can move forward toward engaging in loving, nourishing bodily practices.
This is life long.
Weight maintenance requires life long learning of your body.
I am not naturally skinny. I have to work at it everyday. Then I hit the
‘over 35 Club’ ten years ago – and has weight maintenance been a struggle
ever since. (who likes ‘maintenance’?)
I thought I ate ‘healthy’. I have been in the health and fitness business for
over 25 years. I am a Fitness Nurse. An Adult Care Fitness Nurse.
I specialize is helping pre-diabetic, and osteopenic adults to improve
the quality of their life through exercise and to reduce their medication.
As a public speaker, I gave thousands of people over the years the ‘traditional’,
politically correct advice on how to lose weight, diet & exercise.
I am eating many of those words today. Sorry. I truly am. I know better today.
One size doesn’t fit all. It’s NOT just calories IN; calories OUT either.
Before I took off the ‘blinders’, it started with the question…
How could I be gaining weight? I knew (in my conscious mind) what I was doing…
BUT my brain (subconscious)/body disagreed… NO embodiment here…
At one point during my weight gain, I gained 15 lbs. in 20 weeks. I was in a fog, stressed out and I hated working so hard and going in the 'wrong' direction with my weight.
Because of my background, I felt like a failure. What didn’t know was that I had been
gaining weight since my mom dropped dead on a treadmill, 2 years earlier. The
chemical changes in my brain & body that support weight gain began that long ago.
Maybe even before then. I was becoming leptin-resistant and putting on belly fat
because of my brain’s wrong interpretation of my stress. It believed that I was in a
starvation stress response, even though I had cravings and wasn’t starved at all.
Being between 45-55 y.o. also added to the weight gain.
(A very difficult age bracket for women to lose weight)
So, finally…
I began to live The Minky Way and I just stopped dieting and started
exercising for 10 days:
I lost 4 lbs. and almost 2 inches off my waist on day 10.
That’s The Minky Way. It’s about conscious awareness equals results. The power of choice. You start where you are.
Eating and moving in a way that doesn’t stress you out
and you can live with forever. I, believe it not, actually show you how to get fatter in 10 easy steps;
then I coach you, guide you, on how to do the opposite, step by step.
I also used to be so stressed out worrying about what I ate and exercising ‘in my zone’…that
it (the diet & exercise) became a stressor in itself. This didn’t serve my mind or body really.
I was ’spinning my wheels’. No pun intended with ’spinning’ reference.
My body wanted to get fat. Nothing I could do would stop that. I wouldn’t accept
my weight gain.
It wasn’t until, a sudden tragedy in my family, after studying what really ‘ages’
you and food psychology coaching, did I realize what was really going on in my body.
I was DISEMBODIED. I did everything in my mind to satisfy my insecurities only
and ‘make’ my body do want I demanded because I had a bad body image. I wanted
my body to be what ‘I thought’ it should be according to family and societal pressures.
The Minky Way showed me that when:
I started to take responsibility for:
- every thought I that came into my head
- every feeling or emotion that I experience
- every action I take
- every result in my life
Then I can visualize what I want. I see that “2-pack ” of abs every morning. Very clearly.
I just began to make better choices.
It wasn’t hard. I seemed effortless. It’s really what’s best for me.
When I paid attention, became consciously aware, I realized
why my body wanted to be fat.
Why does yours?
Are you body’s fat programs turned on because you don’t realize you are making it fatter in 10 easy steps?
Do you love your body? Why not?
Do you really know what’s going on in yours? Is it trying to protect you by being fat?
Could it (your body) start becoming leptin-resistant?
Mine was.
Now I eat pleasurable macronutrient meals, 3 times a day, in a natural , relaxed way,
whatever food I like.
I find what supports what my primal brain’s
need to feel safe and I move in a natural way that gets it to think it needs to be
thin to survive.
You can learn about ‘The MinkyWay’ coaching HERE.
I also will attempt to use a recipe or two from:
Real Cooking with Sunny,
Rachel Ray, Sandra Lee and summer grilling with Bobby Flay.
I also use Montel’s Healthmaster to prepare my raw dishes.
Then I write about the food I cook, deep fried chicken in grass-fed beef tallow, on living
The Minky Way on this blog. I will provide you with great links & write on
a wellness plan for nurses (The Nurses’ TID DIET), controversial food,
health and prescription drug topics.
Like for example: inflammation (the real cause of heart disease,
not cholesterol), raw milk, overtraining and statin drug lies.
(Sometimes, I may write on “How to not be an open book and what to eat, when you meet a man and on a date!”)
I used to do stand-up comedy and relationships are always fun to write about. Also fun to comment on!
Thanks for visiting and please leave a comment!
Keep It Real…Food,
Lori 'Minky' Radcliffe, RN, BS, CFPC, Adult Care Fitness Nurse (Certified Food Psychology Coach)
Pleasure IS Good. So is Embodiment. (So is Minky’s Deep Fried Chicken cooked in grass-fed beef tallow.)