Chickpea, Avocado and Mango Salad

This is a lovely fruit summer salad, perfect for those hot summer afternoons or evenings. Avocados and nuts are a good source of monounsaturated fats which can help to increase levels of our good cholesterol (HDL). Chickpeas are a good source of soluble fibre which can help lower levels of our bad cholesterol (LDL). Too much bad cholesterol and not enough good cholesterol can increase the risk of heart attack and stroke.

 

Ingredients – Serves 2:

  • 1 tin chickpeas, drained
  • A few basil leaves
  • 1 dessertspoon olive oil
  • Sea Salt
  • 2 Handfuls mixed leaves
  • ½ Avocado
  • 12 cherry tomatoes
  • ½ Mango
  • 1 Grilled Red Pepper
  • Dessertspoon of toasted nuts and seeds (dry fry some cracked hazelnuts, sunflower seeds, pumpkin seeds on a frying pan until lightly toasted).

In a bowl, mix together the chickpeas, olive oil, chopped basil leaves and a light sprinkle of sea salt.

Chop the avocado, mango and grilled red pepper into bite-sized chunks.

Assemble all the ingredients together and top with the toasted nuts and seeds.

 

Aisling Harris

Croí Cardiac and Weight Management Dietitian 

Salt and Blood Pressure

Salt and Blood Pressure

Question: This is probably a silly question, but if I have low blood pressure do I have to worry about salt? I love salt and use way too much!

 

Answer: Blood pressure is a measurement of the force of blood against the walls of your arteries when your heart beats.

Current guidelines identify normal blood pressure around 120/80mm/Hg. This can vary up and down depending on what you are doing, how you are feeling, whether you are well/unwell, the medications you are taking, what you are eating/drinking, your hydration levels (dehydration can cause low blood pressure) and the time of day.

For many people low blood pressure causes no problems and may be desirable. For some, abnormally low blood pressure can cause dizziness and fainting. Most doctors only consider low blood pressure too low if it causes symptoms because what is low for one person may be normal for another.

Without knowing any medical background it is difficult to advise but in general we don’t advocate excessive use of salt as there is plenty already in foodstuffs.

In general, guidelines recommend that we should consume no more 4-6g of salt per day. However, it is estimated that on average, Irish people currently consume about 9g per day which is a lot more than they need.

The main sources of salt in our diet are packaged foods and meals eaten out of the home at restaurants or takeaways (65-70%),salt added to home cooking or at the table (15-20%) and salt found naturally in food (15%). Foods that are naturally high sources of salt include cheese, processed meats such as ham and salami, bacon, bread, jars of sauce, crisps, salted nuts, salted crackers, soya sauce etc. It is important that people consume these foods in line with an overall healthy balanced diet. Your GP will be able to advise you about whether you need additional salt in your diet and how this can be achieved safely.

 

For more information on blood pressure see here and other resources are www.HSE.ie and www.INDI.ie

Dietitian Q&A

Are medium chain triglycerides good or bad?

Coconut oil is a source of medium chain triglycerides (MCT’s) (this is the scientific way of describing the type of fat based on its chemical composition), however the main type of MCT found in coconut oil, lauric acid acts more like a saturated fat. Saturated fats raise LDL-cholesterol (i.e. the bad type of cholesterol). All saturated fats raise LDL-cholesterol and high LDL-cholesterol is a risk factor for cardiovascular disease.

 

Are all saturated fats the same for example coconut oil?

Coconut oil contains about 92% saturated fat and butter contains about 63%. Because of this, they are not considered to be heart healthy. In comparison, olive oil contains only 15% saturated fat and rapeseed oil only about 8%. The remainder is made of the healthier types of fat which are the monounsaturated fats (found in olive and rapeseed oil) and polyunsaturated fats (found in sunflower oil). These types of fat are the preferred choices for heart health as they lower levels of LDL-cholesterol but increase the levels of HDL-cholesterol (i.e. the good type of cholesterol).

 

Is lauric acid  anti-inflammatory?

There is insufficient evidence to show anti-inflammatory properties of lauric acid in humans, and any potential anti-inflammatory properties would likely be offset by the high saturated fat content of coconut oil.  Fruit and vegetables are proven to be anti-inflammatory and so aim to include a variety of fruit, vegetables and salad in your daily diet (5-7 servings/day).

Read more information on following a heart healthy diet using the Mediterranean approach. Other good resources visit www.indi.ie and for information on portion sizes of fruit, vegetables and salad check out Healthy Ireland.

 

Suzanne Seery, Croí Lead Dietitian

 

Cycling Tips for the weekend

2 weeks to the Tour de Lough Corrib Charity Cycle in aid of Croí. Fueling your cycle is of utmost importance we have some top tips below!

Eating well for physical activity and sport can have many benefits including:

  • Allowing you to perform well in your chosen sport or activity;
  • Reducing the risk of injury and illness;
  • Ensuring the best recovery after exercise or a training programme.

A healthy diet for sport and exercise should contain plenty of starchy foods, plenty of fruit and vegetables, some protein foods and some dairy foods. It is also important to stay hydrated.

Foods for fuel and exercise

Carbohydrates

The main role of carbohydrates is to provide energy.

When they are digested, carbohydrates are broken down into glucose to provide readily available energy for the body to use quickly and effectively. Carbohydrates are the most important form of fuel for exercise and sports activities. By not having adequate carbohydrate in your diet for exercise, you may feel tired and lacking in energy and not be able to perform at your best. So, regular intake of carbohydrate-rich foods is important to keep stores topped up. The correct food choices can help ensure the body has enough energy for activity, as well as help aid recovery.

Starchy foods are an important source of carbohydrates in our diet. Wholegrain varieties also provide fibre, which is important for digestive health, and a range of vitamins and minerals including B vitamins, iron, calcium and folate.

Good sources of carbohydrates in the diet include:

  • Bread
  • Breakfast cereals and porridge oats
  • Pasta, noodles
  • Rice
  • Couscous
  • Potatoes (with skins) and other starchy vegetables (e.g. sweetcorn)
  • Beans and pulses

Starchy foods should make up around a third of the food we eat. Fruit and milk contain carbohydrates in the form of sugars and can help to provide the body with a quick source of energy. They also contain many additional vitamins and minerals that help to keep us healthy. Starchy foods, especially high fibre varieties provide a slower release of energy and take longer to digest, so it’s a good idea to include some in every meal.

Estimated carbohydrate needs are outlined and depend on the intensity and duration of the exercise sessions:

Duration of sport of Exercise Sessions
Recommended intake (per kg body weight per day)*

3-5 hours per week
4-5g

5-7 hours per week
5-6g

1-2 hours per day
6-8g

2 + hours per day
8-10g

*These requirements are general and consideration of energy needs and type of exercise should be considered.

Try not to meet your requirements by packing your entire carbohydrate intake into one meal. Spread out your intake over breakfast, lunch, dinner and snacks that fit around planned exercise.

Protein

Protein is also important for health and physical activity. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle.

Different foods contain different amounts and different combinations of amino acids (the building blocks of proteins). Essential amino acids are those that the body cannot make itself and so are needed from the diet. The full range of essential amino acids needed by the body (high protein quality) is found in:

  • Animal sources – meat, fish, eggs, milk, cheese and yogurt.
  • Plant sources – soy, tofu, quinoa and mycoprotein e.g. Quorn™.
  • As some high protein foods can also be high in saturated fat, it is important to choose lower fat options, such as lean meats or lower fat versions of dairy foods.
  • Most vegans get enough protein from their diets, but it is important to consume a variety of plant proteins to ensure enough essential amino acids are included.
  • The protein requirements of a normal adult are 0.75g per kilogram of body weight per day. For strength and endurance athletes, protein requirements are increased to around 1.2-1.7g of protein per kilogram of bodyweight per day. If you are participating in regular sport and exercise like swimming/running or go to the gym on a regular basis, then your protein requirements may be slightly higher than the general sedentary population, in order to promote muscle tissue growth and repair. However, most people in the UK consume more than the recommended amount of protein, so increasing your protein intake is generally unnecessary.
  • Consuming a healthy, varied diet containing nutrient dense foods will ensure you get enough protein without the use of protein supplements or special high-protein eating strategies, even if your needs are a little higher! But try and spread your protein intake throughout the day.

Fat

Fat is an essential nutrient for the body, but it is also a rich source of energy. Consuming too much fat can lead to excess energy intake which can lead to weight gain over time. It is important to follow current healthy eating guidelines, ensuring fat intakes are no more than 35% of total energy intake from food, with saturated fat intakes not exceeding 11% of total energy intake from food. Fats in foods typically contain a mixture of saturated and unsaturated fatty acids, but choosing foods which contain higher amounts of unsaturated fat, and less saturated fat, is preferable. Most of us eat too much saturated fat so to cut back on intakes, limit foods such as:

  • Pastries, cakes, puddings
  • Chocolate and biscuits
  • Some savoury snacks
  • Cream, coconut cream and ice-cream
  • Hard cheeses including cheddar
  • Butter, lard, ghee, suet, palm oil and coconut oil
  • Processed meats like sausages, ham, burgers and fatty cuts of meat
  • Fried foods including fried chips

Choose low fat options and foods containing unsaturated fat where possible. Replacing saturated fat with some monounsaturated and polyunsaturated fat helps to maintain healthy cholesterol levels. Good sources of these fats include vegetable oils such as olive, rapeseed and sunflower oils, avocados, nuts and seeds. Polyunsaturated fats provide us with essential fatty acids like omega 3 which are found in sunflower, flaxseed and linseed oil and walnuts, but it is the long chain omega 3 fatty acids which are associated with heart health and these are found in oily fish (e.g. mackerel, salmon and sardines).

How to stay well hydrated

Sufficient fluid intake is essential for exercise and optimum recovery. Exercising causes the body to get warmer, so the body tries to cool down by sweating. This causes the loss of water and salts through the skin.

The amount an individual sweats varies from person to person and depends on:

  • Intensity and duration – longer and higher intensity exercise can cause greater sweat loss.
  • Environmental temperature – in hot, humid conditions sweat loss can increase.
  • Clothing – the more clothing that is worn, the quicker you are likely to heat up which may cause greater sweat loss.
  • Genetics – some people are just more likely to sweat than others.

Generally, the more a person sweats, the more they will need to drink.

Small water losses are not harmful. However, dehydration (water loss in excess of 2-3% body mass) can cause tiredness and hinder performance by reducing strength and aerobic capacity (especially in longer duration exercise), as well as having a negative effect on any further exercise sessions. So, try and stay hydrated before, during and after exercise to prevent dehydration – water is generally best.

Published by British Nutrition Foundation

FAQ Croí Tour de Lough Corrib Charity Cycle

The Tour de Lough Corrib 2018 charity cycle will take place Sunday June 10th starting from Dangan Sports Pavillion, Dangan, Newcastle, Galway (Google Map https://goo.gl/maps/cw7zsyaTq5T2 )

 Does everyone get a jersey?

No, this is a fundraising event, we ask participants to try and raise at least €100 (minimum €50) to help us continue our vital work in communities throughout the region. As always we have some great fundraising incentives:

FUNDRAISING INCENTIVES

€50+ We ask that all participants raise or donate a minimum of €50 to ride in the Tour de Lough Corrib Cycle. 100% goes to supporting our lifesaving work. Reach this fundraising milestone and you will also receive an exclusive Tour De Lough Corrib finishers t-shirt.

€150+ Reach this fundraising milestone and you will be rewarded with a limited edition 2018 Tour de Lough Corrib custom design limited cycling jersey and finishers t-shirt.

€250+ For our elite fundraisers who reach this milestone you will be in with a fantastic Bike Package to the value of €1,000 in addition to our limited cycling jersey and finishers t-shirt.

What time does Registration start?

Registration opens at 7.10am at Dangan Sports Pavilion, Newcastle, Galway (https://goo.gl/maps/cw7zsyaTq5T2). At registration you will receive your event ID badge, you NEED this to get access to the food stations and road support. If you raise €150+ you will also get your jersey.

When do I get my jersey?

Jersey’s can be collected on the morning of the cycle at Dangan Sports Pavilion (start area).

When do I bring my sponsorship?

At registration, please bring your sponsorship money to the registration desk on the morning of the cycle.

How much do I need to raise?

This is a fundraising event, we ask participants to try and raise at least €100 (minimum €50) to help us continue our vital work in communities throughout the region.

Can I get a refund?

There are no refunds, all sponsorship is viewed as a charitable donation.

Will there be bike repair on the routes?

Please ensure your bike is checked before departure, pump your wheels and ensure you have spare tubes for your wheels. Bike mechanics are available on the routes.

What time does the cycle start at?

  • The 120km cycle starts at 8.15am
  • The 80km cycle starts at 8.20 am
  • The 45km cycle starts at 8.25am
  • All cycles start from the Sports Pavillion at Dangan, Newcaslte, Galway (Google Map https://goo.gl/maps/cw7zsyaTq5T2 )  and finish at Croí Centre, Newcastle, Galway (Google Map https://goo.gl/maps/Lm4gbfg9C2B2).

Please leave plenty of time to get to the event sign on as there will be a lot of traffic in the area. Registration opens at 7.10am.

Where can I park my car?

There will be adequate parking in place at the start line – Dangan Sports Pavilion, please allow extra time to get parking and event registration. It will be busy.
Please do not park illegally. Please respect the residents of Newcastle and commercial premises in the area.

45KM Route Map
Starting at the NUIG Regional Sports Pavilion in Dangan, all riders will turn left onto the N59 and ride along Newcastle Road. At the Traffic lights, turn left onto the Quincentennial Bridge and follow the signs to Headford. The Route then follows onto Headford. Riders will turn at Headford and back to finish at Croí Heart and Stroke Centre. 45KM google map. 

80KM Route Map
Starting at the NUIG Regional Sports Pavilion in Dangan, all riders will turn left onto the N59 and ride along Newcastle Road. At the Traffic Lights, turn left onto the Quincentennial Bridge and follow the signs to Headford. The Route then follows through Headford, onto Cong. Riders will turn at Cong and back to finish at Croí Heart and Stroke Centre. 80KM google map.

120KM Route Map

Starting at the NUIG Regional Sports Pavilion in Dangan, all riders will turn left onto the N59 and ride along Newcastle Road. At the Traffic Lights, turn left onto the Quincentennial Bridge and follow the signs to Headford. The Route then follows through Headford, onto Cong, Maam, Maam Cross, Oughterard, Moycullen and will finish at the Croí Heart & Stroke. 120KM google map.

Where are the refreshment stops?

120km refreshment stops:
There are 4 refreshment stops for the 120km route

1. Headford (outside Joyces Hardware)

2. Cong (outside petrol station)

3. Maam Community Centre

4. Oughterard

5. Home to Croí House

80km  refreshment stops

  1. Headford (outside Joyces Hardware)
  2. Cong (outside petrol station)
  3. Headford (past the village of Headford on the left hand side – community centre)
  4. Home to Croí House

45km refreshment stops

  1. Headford (outside Joyces Hardware)
  2. Home to Croí House

We recommend you also bring also your own supply of cycling gels, bars and drinks.

Do rules of the road apply?

YES.  This event is not a closed road event and you must adhere to the normal rules of the road.

  • Cycling on the route is maximum of two a breast.
    • The event is not a race and you are responsible for your own safety and the safety of others on the road.
    • Croí directional signs will be placed throughout the route and marshals will be evident throughout the route. Please remember marshals are only there to assist. You must check for oncoming traffic at all junctions.
    • All participants will be provided with an emergency contact number in the case of an emergency on the route. Please note this is not a number for bike repairs.
    • Please ensure you have spare tubes in the event of a puncture and do not rely on the emergency number for help with changing punctures etc.
    • No earphones permitted

What happens after the event?

After the event a welcome home to Croí House you can rest and enjoy our famous race hospitality – home baked goodies, tea, coffee and sandwiches!

Are there showers at the finish line?

No showers available.

Are there toilets on the routes.

No additional toilets on route, there will be plenty of petrol stations en route and you can ask to use their facilities. There are toilets at Cong, Maam.

What if I need first aid?

Irish Red Cross ambulances will be on all routes. Should you require assistance please call emergency number on your final confirmation email. In case of an emergency dial 999 for ambulance and then call emergency event number.

Are the routes well sing posted?

Yes, there will be Croí directional signage on all routes, including marshals to support you. Remember rules of the road apply.

Do I need to bring anything with me?

Yes, bring the following

  • Helmet
  • Water bottle(s)
  • Puncture repair kit and spare tubes
  • Mobile Phone with credit
  • Snacks
  • Sunblock
  • Rain jacket
  • Emergency money and ID

Is the jersey unisex?

Yes, and typically the jerseys are tight fitting.

Can you recommend accommodation in Galway for the event?

There is lots of accommodation available in Galway – Corrib Village is close to the start/finish line check it out here – Corrib Village NUIG

Anything else?

Yes, please respect the volunteers, marshals and medics on the route they are there for your safety. Please bring rubbish with you to the next refreshment stop if snacking on the route.

Enjoy the ride!!!

For any additional information please contact Edwina Event Manager on 091 544310 or email edwina@Croi.ie

Week 1: Tour de Lough Corrib Cycling Tips for the weekend

Welcome to Tour de Lough Corrib Cycling Tips for the weekend!

The countdown is on with less than one month to go until the 23rd annual Tour de Lough Corrib charity cycle in aid of Croi. For the next four weeks we’re going to share some cycling tips to help you get prepped for Sunday 4th June.

As they say “safety first!” – Week 1’s cycling tips is all about safety. .Your safety is most important, so be sure practice safety at all times when on your bike!

1. Wear a Helmet

This is absolutely essential. Wearing a helmet can save your life in an accident. So whether you’re new to cycling or a professional, anything can happen so ensure you’re protected. Ensure your helmet is of good quality, the correct size and fastened properly when riding.

NOTE: All cyclists participating in the Tour de Lough Corrib cycle must be wearing a helmet to be permitted to join the event.

2. Check your Bike

Before setting off on a long cycle it’s important to give your bike a once over. Your brakes are vitally important so be sure to test them and ensure they’re in working order. Check your tires for air and look out for possible punctures and finally test your gears to ensure they’re also working correctly.

Finally if you’re new to cycling it’s vital to have your bike correctly set up, so be sure your saddle, handle bars and frame are suitable for your size. This will make a significant difference and make cycling must easier on long distances.

NOTE: We recommend that all cyclist participating in the Tour de Lough Corrib cycle have their bike serviced before taking part in the event.

3. Stay Hydrated

When setting out on a long cycle it’s important you have plenty of H2O with you. Bring a bottle of water with you so you’re never left short. There will be refreshment stops along the Tour de Lough Corrib route so you’ll have an opportunity to fill up your bottle at these stops.

If you have any questions relating to Tour de Lough Corrib cycle please join us on Facebook to keep up to date or email Edwina@Croi.ie

The 23rd annual Tour de Lough Corrib takes place Sunday 10th June 2018. Register HERE.

 

 

 

Our 2018 cycle jersey!! 

What is Cardiovascular Disease (heart disease)?

Heart and blood vessel disease — also called heart disease — includes numerous problems, many of which are related to a process called atherosclerosis. Atherosclerosis is a condition that develops when a substance called plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can stop the blood flow. This can cause a heart attack or stroke.

A heart attack occurs when the blood flow to a part of the heart is blocked by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die. Most people survive their first heart attack and return to their normal lives to enjoy many more years of productive activity. But having a heart attack does mean you have to make some changes. The doctor will advise you of medications and lifestyle changes according to how badly the heart was damaged and what degree of heart disease caused the heart attack. Learn more about heart attack.

An ischemic stroke (the most common type) happens when a blood vessel that feeds the brain gets blocked, usually from a blood clot. When the blood supply to a part of the brain is shut off, brain cells will die. The result will be the inability to carry out some of the previous functions as before like walking or talking. A hemorrhagic stroke occurs when a blood vessel within the brain bursts. The most likely cause is uncontrolled hypertension (blood pressure).

Some effects of stroke are permanent if too many brain cells die after a stroke due to lack of blood and oxygen to the brain. These cells are never replaced. The good news is that some brain cells don’t die — they’re only temporarily out of order. Injured cells can repair themselves. Over time, as the repair takes place, some body functioning improves. Also, other brain cells may take control of those areas that were injured. In this way, strength may improve, speech may get better and memory may improve. This recovery process is what rehabilitation is all about. Learn more about stroke.

Other Types of Cardiovascular Disease

Heart failure: This doesn’t mean that the heart stops beating. Heart failure, sometimes called congestive heart failure, means the heart isn’t pumping blood as well as it should. The heart keeps working, but the body’s need for blood and oxygen isn’t being met. Heart failure can get worse if it’s not treated. If your loved one has heart failure, it’s very important to follow the doctor’s orders. Learn more about heart failure.

Arrhythmia: This is an abnormal rhythm of the heart. There are various types of arrhythmias. The heart can beat too slow, too fast or irregularly. Bradycardia is when the heart rate is less than 60 beats per minute. Tachycardia is when the heart rate is more than 100 beats per minute. An arrhythmia can affect how well the heart works. The heart may not be able to pump enough blood to meet the body’s needs. Learn more about arrhythmia.

Heart valve problems: When heart valves don’t open enough to allow the blood to flow through as it should, it’s called stenosis. When the heart valves don’t close properly and allow blood to leak through, it’s called regurgitation. When the valve leaflets bulge or prolapse back into the upper chamber, it’s a condition called prolapse. Discover more about the roles your heart valves play in healthy circulation and learn more about heart valve disease.

Content courtesy of Americian Heart Association

Heart healthy egg muffins

Makes 12 Egg muffins

Ingredients

  • 6 eggs
  • Tomato
  • Mushroom
  • Red pepper
  • Kidney beans

(or choose a filling of choice, can also use spinach, broccoli, onion, sweet corn etc)

Directions

  • Preheat oven to 180°.
  • In a large bowl, beat eggs.
  • Add red pepper, tomato, mushroom, kidney beans a pinch of salt and pepper.
  • In a preheated muffin tray add the mixture filing to the top
  • Bake 20-25 minutes or until a knife inserted near the centre comes out clean.

Freeze option: Cool baked egg muffins. Cover and place on waxed paper-lined baking sheets and freeze until firm. Transfer to resealable plastic freezer bags; return to freezer. To use, place in greased muffin pan, cover loosely with foil and reheat in a preheated 350° oven until heated through. Or, microwave each muffin on high 30-60 seconds or until heated through. Enjoy!

Meal planning – why we all should!

Having a meal plan means that you can go more on autopilot – the thinking and planning has already been done and you should have the right ingredients and time to create the meal you need to.

1 – More organised meal times!

There’s nothing more frustrating than opening all the kitchen cupboards to see what you have – waiting for inspiration to hit as to what to cook – only nothing stands out!

Time you spend thinking about what to cook could actually have been spent cooking meal and getting it done so that you can spend more time afterwards doing something else that you want to do.

Having a meal plan means that you can go more on autopilot – the thinking and planning has already been done and you should have the right ingredients and time to create the meal you need to.

2 – Less bad choices

Having no clear plan for meals often leads us to make bad choices with what we eat.

Takeaways or ready meals seem to be a quicker option and can easily become habits if we’re not careful, and actually there are many meals that are just as quick and easy but a lot healthier for you that can be made in the same amount of time.

Meal planning removes the need to make a choice when you’re hungry and/or tired, and planning up front with a clear head means you are more likely to try and plan healthier foods most of the time.

3 – More balance

Meal planning means you are more likely to be able to create a more balanced week of food as you are thinking about it up front and can see any repetitions before they actually happen.

Even though each meal you eat may be really healthy, if you only look at one meal at a time (which will happen if you don’t meal plan), then you can all too easily lose sight of the bigger picture and create a less balanced diet as a result.

4 – More variety

Seeing what you are eating for the next week/month written down can alert you to any patterns of bad habits you may want to change, and often can give you the push to try new things or change things round a little more often, which can only be a good thing!

5 – Less food waste and more money saved

If you can create meal plans that use food wisely (what you already have, leftovers, freezing batches of food etc…) then you will start to see a natural reduction in how much food you waste.

Buying only what you need for your meals that are already planned out, and not being swayed by bulk special offers, can avoid throwing out lots of food you haven’t been able to eat in time (before the expiry date) – which will also save money over time.

Top tip!

Encourage the whole family to get involved in the planning and preparation of weekly meals.

5 reasons to shop with a grocery list

Not many people like the weekly trip to the supermarket. Make it easier on yourself by using a weekly grocery list — our top 5 reasons why not to leave the house without one!

1. A grocery list is a tool for meal planning. What should you put on your list? Take some time to think about what you need vs. what you want, research some new recipes, think of the staples that you eat daily, and voila! You’ve planned some meals for the week.

2. A grocery list saves you money. When you make a list before going to the grocery store, you’ll likely spend less on impulse purchases and stick to the aisles that have the foods you are looking for.

3. A grocery list saves you time. A list prepares you for navigating the aisles and helps to limit the mindless wandering or “what should I buy for dinner tonight” moments. Which could take more than a few minutes to ponder!

4. A grocery list helps with food waste. Your trolley is bigger than your stomach. Much bigger. Buying more than you and your family will eat may lead to food spoiling— especially if you don’t eat it in time!

5. A grocery list saves your waistline. Planned shopping trips might just be healthier— if you want them to be. Making a healthy foods list at home vs. shopping without a list will help to keep you on track.