Supermarket Survival - 8 Tips to Get You Through.

8 ways to ensure your trip to the supermarket helps you reach your goals 
instead of sabotages them.

1. Always make a list - Go with a purpose, plan you meals, lunches, and snacks and only grab what you need. This will help eliminate unnecessary impulse purchases of food that you don't need and are probably better without.

2. Always shop on a full stomach - Avoid being influenced by hunger and make sure to go to the food store on a full stomach so you can focus on buying the ingredients you need for the week, not the food you want at the moment.

3. Always read the ingredient label - What matters is what you're actually eating, not what the manufacturer is selling you. The only part of the packaging that should interest you is the information in the nutrition label. Read the ingredient list, the shorter the ingredient list the better, avoid foods with ingredients you are unfamiliar with or aren't food at all and always make sure you have this list in mind: 5 Ingredients You Should Unconditionally Avoid.

4. Always read the nutrition information - Pay attention to sodium, cholesterol, and sugar as things that should be as close to "0"as possible. Make sure to avoid trans fat in everything you eat and look for a balanced amount of protein, carbohydrates, and fats. For those amounts click here.

5. Pay attention to serving size - Manufacturers often slice the serving size of a package you would normally consider to have just one serving to make it appear as though there are less calories, fat, etc. in it than there actually is. So make sure to do the math, chances are if that is the case, it's probably better to leave it on the shelf anyway.

6. Shop the perimeter - The healthier, "real" food that you want to buy is always located along the outside perimeter of the store. Focusing on these items, not the pre-packaged, manufactured, processed foods located in the isles, will help you reach your goal.

7. Only buy things that are "real" - Make a commitment to never purchase anything with artificial colors, flavors, or preservatives, in it. Some ingredients to never purchase: high fructose corn syrup, Aspartame, Saccharin, Sucralose, Acesulfame-K, neotame, Sorbitol, shortening, hydrogenated and/or partially hydrogenated oils, MSG, or "enriched" anything.

8. Know what "organic" means and switch to organic whenever possible if you haven't already. Your body knows the difference, even if you don't. - For fruits and vegetables to be USDA Certified Organic they must be grown without any of the following: genetically modified seeds, fertilizers made from chemicals or sewage sludge (yes, companies do that), chemical pesticides or herbicides, and irradiation. For meat, this certification means the animals were only fed organically certified food and no by-products of other animals (yes, farmers do that also), they were never given growth hormones or antibiotics and they must be allowed access to the outdoors and treated humanely.

Exercise Your Way to a Promotion.

If stress, distraction, mood, or energy level hold you back from performing best at work, there is a very good chance exercise may be able to help. Research shows that moderate-to-vigorous exercise, such as a brisk walk, can help you "feel calmer, yet more alert... [be] better able to focus, and cope better with stress." Read more about how exercise helps improve your mood, brain function, and work performance here.

For some ideas on how to incorporate more physical activity into your day without disrupting your schedule, check out 9 Ways to Add Physical Activity to Your Day, or try one of these 5 Full Body Exercise You Can Do Anywhere.

For more ways to exercise, check out these Exercise Posts.

Everything is a Choice, Choices are Everything.

Whether it's health, career, relationships, or life, our choices define our outcomes. Often overlooked, but equally as important, is that not taking action, or remaining complacent, is also a choice. Stay focused on goals, and make conscience choices that only support movement toward those goals.