52 CAN-DOs Tip #6: Makeover Your Grocery List

(Part 2 of 3)

Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars.” – Eric Schlosser A Fast Food Nation: The Dark Side of the All-American Meal

In Part 1 last week, we met Janet, married mother of 3 young children who has just been told by her doctor that that she is pre-diabetic with the likelihood that she will develop Type 2 diabetes as a result of her lifestyle. Each year Janet dutifully makes resolutions in January to go on a diet or begin an exercise program only for her passion to fizzle out by early spring.

My “7S” Formula for delicious, quick and healthy meals at home!

7S stands for seven simple, mouth-watering solutions for amazing home cooked meals that are easy to remember and simple to prepare because all of the meal ideas begin with the letter “S”:  Soups, stews, sandwiches, salads, stir-fry’s, snacks and smoothies. Even better these meals make it easy to include loads of fresh vegetables, herbs and fruits into your diet and time spent cooking is a breeze.

Janet’s New Menu and Grocery List

Janet and her family chose a combination of soup, stews and sandwiches as their primary meals for a week. Sundays are for shopping for then prepping the food (wash, slice, dice, season, refrigerate) for easy crock pot cooking during the week. Vegetables are pre-cut for stews, soups and sandwiches.


  • Chunky chicken chili with organic butter cornbread muffins

  • Hearty herb chicken soup with sweet potato and quinoa

  • Curry salmon stew with chick peas and wild rice


  • Vegetable egg omelet

  • Oatmeal with flaxseed and banana or apple

Lunch: Sandwich

  • 100% wild salmon burgers with red onion, tomato, romaine and avocado

  • Leftovers from dinner


Produce and spices:

Carrots, celery, sweet potato, onions, garlic, bell peppers, organic apples, avocado, cumin, red pepper flakes, chili powder, fresh basil, parsley, olive oil, diced tomatoes, kale, frozen string beans, romaine lettuce.

Meats and Condiments:

2 boxes (4pk) 100% wild salmon burgers; 2 large organic chicken breasts (for the chili); 2 packages of organic chicken legs (for the soup).

Grains, fats and snacks:

flaxseed, organic corn meal, quinoa, wild rice, oatmeal, olive oil, organic eggs, coconut oil, bananas, cranberries.


Janet’s home exercise routine


The American Diabetes Association indicates that exercising consistently can lower blood glucose levels associated with diabetes and pre-diabetic conditions. Janet chose a format of 15 minute fitness videos at a moderate – high intensity pace for 6 days a week to accommodate her busy schedule while gradually building her fitness level. Janet’s daughters, inspired by her commitment and all the fun she seemed to be having decided to join her twice a week. Not only were they getting fit, they were having fun as a family!

Next week: Part 3 (Final in the series)

The costs of living a healthier lifestyle. How Janet saves time and money making homemade, healthy meals with the 7S Formula. More details on Janet’s new workout plan.