Recently I wrote an article about the psychology of supermarket design and shopping where we learned this:
“Upward of 50 percent of what we buy in a supermarket we had no intention of buying as we walked in the door,”
– Environmental Psychologist Paco Underhill
In a nutshell, the supermarket industry has been studying and manipulating its shoppers (you and me) for years. Their goal is for each of us to buy more stuff and spend more money every time we enter their stores. From the crisp, bright lights to our favorite, familiar music to perfectly placed products, every inch of every major supermarket is strategically planned. All to keep us off our best, frugal game and to entice us to fill our carts with items that we may or may not want or need.
So, with my newfound knowledge, (link to article in References), I have adopted a new strategy for getting in and out of a grocery store quickly, efficiently and with bags full of only those items on my list.
Want to give it a try?
Step #1 :: Find your baseline
Next time you walk into your usual grocer/supermarket, time the trip from the moment you grab your cart to the moment you push that cart up to the register. I use my iPhone’ stopwatch feature. Don’t rush. Just shop as you normally do.
Step #2 :: Set a timer
For the following shopping experience, head back to the same store and as you grab a cart, set a timer for 20 minutes. I use my iPhone’s timer feature. Don’t rush. Just shop as you normally do. When the timer goes off, make a mental note of where you are in the store as well as how many more items you still need.
Step #3 :: Make a list
If you don’t use a list for your grocery shopping, do yourself a favor and start. Today. Recently I did an app search for grocery lists and I had no idea how many options are available. Maybe download a few and see which works best for you. And while I do use the Publix shopping list feature through their website, I also use the notes app on my iPhone where I keep my “master” shopping lists for several different stores (grocery, home improvement, health food, big box club). Before we go to any store, we make a list. Every time. Once you realize how it speeds up your shopping trips, you will too.
Step #4 :: Check the grocery store website for specials
Every week, each grocery store will post their BOGOs (Buy One Get One), Special Buys as well as other discounted product pricing on their website. Go through their weekly “flyer” and check for the items that you would like to purchase. Doing this before you get to the store will save you the time and trouble of walking down each aisle looking for anything that is “on sale.” If your grocery store has an online list feature, you can add those sale items and they should be easy to remove the following week when they are no longer discounted.
Step #5 :: Use your list and your timer
You found the perfect list app and you have added and sorted all the items you need. As you grab a shopping cart and push it into the same grocery store, start your timer. Don’t rush, but using your list, work your way through the store picking up only those items on your list. If you see something you forgot but need, get it and be sure to add it to your master shopping list. Don’t follow the time, but methodically work your way through the store. If the 20 minute timer goes off before you get to the register, that’s ok, but mentally review your shopping experience and see if you can figure out where you might be able to shave off some time. You don’t need to be the proverbial bull in the china shop and plow your way through the aisles.The goal of this 6 step strategy is to become calm and confident, not rude and rushed.
Step #6 :: Stick to your list and to your timer
Once you find your rhythm in the store, you will realize that you can get in and out in under 20 minutes. This is where it gets fun. You will surprise yourself when you check your timer and see you still have 5 minutes to spare as you push your cart with your bagged and paid for items out the door. Have a short list? Set your timer for 15 minutes. Ready for a fun challenge? Set it for 10.
Several times I catch myself spending too much time deciding on a flavor or a size and I have learned to just make a decision and move along. There are also times I find myself lingering as I check out a new or different product. This is where a little self discipline comes in handy and as I put the product back on the shelf, I say out loud “that’s not on your list.” When you create and stick to your list you will learn quickly that you can find your grocery items easily and efficiently and turn a frustrating chore into a fun challenge.
Creating and sticking to a shopping list will get you in and out the store quickly and efficiently giving you peace of mind knowing you purchased everything you needed on this trip. And, if you have been tracking your expenditures, you will see that you are saving money week after week because you are not tempted to pick up any unnecessary items … no matter how good they look, smell or are discounted.
As you continue to use this 6 step strategy, you will become comfortable making a list, following it, sticking to your time and money budget and who knows … maybe even enjoying your short but very productive time in your friendly neighborhood grocery store.
I’ve done the research so you won’t have to, but I do hope you will check out a few of the resources / references listed here.
When we enter a supermarket, we are unwittingly subjected to the result of decades of psychology research on consumer behaviour. But just what tricks of the mind are they up to? And what can you do to avoid their spending traps? Supermarket Psychology: How They Use Science to Make Us Spend More
From the layout to the little old lady who hands out samples, we explain the psychological tricks the supermarket uses to get you to buy food you don’t want: How to Buy Food: The Psychology of the Supermarket
It is undeniable that the goal of every business is to entice customers to spend as much money as possible, and grocery stores are no different. In fact, the supermarket industry has taken the psychology of product placements and store design to a rather impressive level. Every detail about every store is based on shopping data accumulated from many years of studying YOU.
Recently, I ran across an article that opened my eyes to the interesting topic of “supermarket psychology”. After lots of research in to many (nowhere close to all) aspects of the supermarket industry, it is safe to say not only am I impressed, but I will never shop for groceries the same again. Learning about the hows and whys and whats of the supermarket industry has been nothing short of fascinating.
So, let’s dive in, shall we?
“After millions of years of survival based on simple distinctions, it may simply be that we are biologically unprepared for the number of choices we face in the modern world” – Barry Schwartz, Author, Paradox Of Choice
The average supermarket offers around 64,000 products. Sometimes while working my way through the isles, I marvel at the abundance of … everything … lots and lots of everything. This is a good time for a quick segue into Barry Schwartz’s highly influential 2004 book, The Paradox of Choice. Rather than increasing our sense of well-being, Schwartz says that too many choices in life can cause paralysis as well as increasing levels of anxiety, depression, and wasted time. Mix this thinking with a little FOMO (fear of missing out) and there is a good chance you will be compelled to buy one or two (or ten) items that were not on your list. As I am checking out, just about every cashier will ask “Did you find everything you you were looking for?” My typical answer? “Yes … and then some.”
How does that happen? Just about every time? Well, it starts the moment we walk into the store. Years ago, we used to say “work the perimeter of the store” when talking about smart grocery shopping. Today, that is no longer a perfect strategy because those pesky supermarket researchers are on to us. The usual whole foods and basic necessities have been infiltrated by snacks, prepared foods and other specialty items.
Every moment we spend in a grocery store is calculated starting with the shopping carts. When Mike and I travel, we usually end up grabbing some groceries at one of the small town grocers near our campground. The carts are usually well worn and a lot smaller than those that are now at my local Publix. The new carts have a cup holder so that we can grab a soda in the deli as well as a spot for our phones so we can chat while we slowly wander through the aisles. The best part? Plenty of room for everything on our list … and then some.
Even our movement is calculated and directed: upon entering the store, we push our cart to the right where we are immediately greeted by a maze of specials and seasonal items. Oh look! There are large bottles of ketchup! Buy one get one free! We use ketchup … sometimes. Last year I tossed an unopened bottle that was several years past it’s “best by” date. Turns out we rarely use ketchup.
“Upward of 50 percent of what we buy in a supermarket we had no intention of buying as we walked in the door,” – Environmental Psychologist Paco Underhill
Walk into a small town grocery store and it will seem dark and dingy compared to the newer stores where everything is bright and colorful and shouts “you NEED me!” Look at those flowers – they are beautiful and would brighten up any room. Wait. What’s that smell? Cookies? Wow. Those ovens never get a break. Wait. Chocolate chip? Maybe I’ll treat myself. Ooops. I barely made it into the store and already an impulse buy is in my cart. (What are the odds the container remains closed till I get home?)
And then there is the fabulous rainbow of colors that lives in produce. Easy to open and eat salad kits (or personal salads in my house) are on sale and I need to load up on lots of veggies so that I can enjoy those CCCs guilt free. Strawberries are 3 for 10, so I grab a couple not remembering if we need more. Obviously, I have forgotten that food on sale isn’t a great buy if it ends up in the trash because it sat in the fridge/on the counter too long.
So far, my very colorful cart shows great promise for a very healthy Lisa (um … except for the cookies). My cart and I cruise past the sushi and fresh seafood and turn down an isle full of brightly colored packages. Who knew there are so many shapes and sizes and flavors and boxes and bags and containers of rice and pasta and tomatoes? Ambient music softly fills my ears and I mindlessly start singing along. Haven’t heard that oldie but goodie for a long time. Is that Chicago or Bread? Brings back so many great memories.
Sensory overload is kicking in and I am completely unaware. The highly researched play list is very quietly inviting me to slow down, take my time and enjoy the shopping experience. I am also unaware that there are no clocks, no windows and no sense of whether it’s been 10 minutes or an hour since I walked into the store.
Back to supermarket psychology, here’s something that I found really interesting: Scientific research has demonstrated that our decision making becomes more impulsive and emotional after around 23 minutes in a supermarket. Most of us can’t get through the sale items, flowers, baked goods and produce in 23 minutes! Worse yet, after 40 minutes – roughly a typical weekly shop – they found that the brain gets tired and effectively shuts down, ceasing to form rational thoughts.
Remember those 64,000 items that a typical grocery store offers? The Paradox of Choice is about the paralysis we experience from the overwhelming amount of choices. Our brain simply gets tired of making choices so it doesn’t and instead we start loading our cart with stuff not on our list and not even on our radar.
“Eye Level is Buy Level”
Ever wondered how some products get placed on the bottom shelves (hard to see) or on the top shelf (hard to reach) and others get placed at eye level? After diving down yet another rabbit hole, essentially “Slotting allowances/fees” are paid by food manufacturers to retailers in order to get items onto shelves. There are other fees for inclusion and placement as well as making sure the product stays on the shelf, but just know that most grocers not only sell shelf space but shelf positioning too. Everything is very well calculated to make sure products move and money is made. Reading through the data is enough to make your eyes bleed, but there are links at the bottom if you are interested in learning more.
The cereal aisle is fascinating (at least to me) in that brands aimed at adults are placed higher on the shelf (adult eye level) while brands aimed at kids are placed lower (kid eye level). Even more fascinating is that the eyes of the people or characters on the cereal boxes are strategically directed either straight ahead (for adults) or at a slight angle down (for kids). Next time you are in the cereal aisle, check it out.
So here we are, it’s been 30 minutes and we are still in the middle of the store contemplating cereal packaging and we have no milk, eggs, butter or bread. You know, the staples. It’s a good bet that most of those items are along the back wall in the left rear of the store. How do I know that? Everyone in supermarket design knows that.
Why isn’t there a special aisle for all the stuff we usually buy every week?. The Staples Aisle. That would really make our trips to the store short and very productive. Just makes me smile typing this. What fun would that be? You wouldn’t want to miss all the supermarket psychological magic that happens down each and every aisle now would you? What? There’s more? My brain is fried already.
Yes. There’s always more.
We finally have our milk, eggs, bread and butter … and maybe some cheese … and ice cream … and we are finally at check out. This shopping thing has made me hungry so I grab a bag of M&Ms for the ride home. Apparently this unplanned and last minute purchase is not just a thing but a BIG thing: According to the marketing research company, IRi, Americans spent $6 billion (yes, that’s a B) in checkout purchases alone in 2020 (over $5 billion was something edible).
Wow. Is your head spinning yet? Mine certainly is.
A 2012 meta-analysis found that impulse buys “can account for anywhere from 40% to 80% of purchases depending on product category. Never has list making been so important.
The most common suggestion from each article I read is to make a shopping list and stick to it.
I use the notes app on my phone as well as the Publix shopping list feature (yes, you need to create an account). If there is a Publix nearby when we are traveling, I can plug in the address and my list will appear with the correct aisle for each item. I find this feature helpful as it allows me to find things quickly no matter where we are.
Thanks for coming along for the ride. I hope you have found this information about the psychology of supermarkets as interesting as I have. Not gonna lie … I grew whiskers and a tail while doing my research. However, instead of being manipulated through the maze that is the modern supermarket, my goal is to create awareness and to arm you with the information you might need to quickly and efficiently buy the products you want, keep spending to a minimum and move along with your day.
I’ve done the research so you won’t have to, but I do hope you will check out a few of the resources / references listed here.
Resources and References
When we enter a supermarket, we are unwittingly subjected to the result of decades of psychology research on consumer behaviour. But just what tricks of the mind are they up to? And what can you do to avoid their spending traps? Supermarket Psychology: How They Use Science to Make Us Spend More
From the layout to the little old lady who hands out samples, we explain the psychological tricks the supermarket uses to get you to buy food you don’t want: How to Buy Food: The Psychology of the Supermarket
What to look for, how to treat and suggestions for alternative physical and mental exercise
No question, it’s hot. Oh … and it’s the middle of summer too which means heat, humidity (especially in NW Florida) and rain. Quickly passing rain showers then create a fabulous outdoor sauna. If sweating is your thing you, my friend, are in luck.
Now, imagine wearing a fur coat as you are out for a mid-afternoon walk. My guess is that your body would be working overtime to keep your core temp down. Go ahead … stick your tongue out and pant and see if that helps. Toss off your shoes too because the only other method of cooling your body is through the pores of your feet. What? You are walking on really hot pavement and now your feet are burning instead of sweating? Sounds like the perfect storm for an overheated body that can’t cool itself … heat exhaustion and heat stroke, here we come.
We have either done it or see people who do: walking dogs in the middle of the afternoon on a hot day thinking it was ok. Nope. Before you take that walk, take off your shoes and place your bare foot (or your hand) on a sunny part of the pavement/sidewalk/dirt/sand for TEN seconds. If that ain’t happenin’, that walk shouldn’t either.
Ever see those videos where people fry eggs on a hot summer sidewalk? The skin on your dog’s pads might be thicker than our skin but will burn just the same.
The sign with the asphalt temps should be posted everywhere. If nothing else to remind us humans what our shoes won’t reveal – hot pavement can literally BURN the skin.
But Lisa, you say, my dogs are driving me crazy, you say. What should we do? My first suggestion is to walk earlier and later in the day than you normally do. Our morning walk usually starts between 7:30-8:00am. Our summer mornings are already heating up around then, so we head for local parks, find as much shade as possible and lucky for us, many people run their sprinklers around that time.
If your dog doesn’t know about sprinklers, teach them. Cassidy used to be afraid of them. I had to practically pick her up and place her near the sprinkler head and gently direct some water her way. If her face got wet, she would quickly pull away. Now? She is the first one in and doesn’t mind the spray. Pippin circles around to make sure all of her gets wet and Darcy will get her belly wet and then will do a stopdropandroll on the wet grass. If we time it right within our hour-long walk, they cool off at least 2-3 times in different yards. Even if there is no visible human within earshot, I always offer a “thank you!” as we are walking away.
If you know that sprinklers won’t be available, take along a bottle of water. When we are hiking at a state park, I always have water and offer it a couple times during our walk. We also hunt for shade. The temperature difference between full sun and shade can be remarkable. Perhaps your dog can wear a cool coat that reflect the sun’s rays. You will probably have to answer some questions as you are walking, but my guess is that most people will tell you how smart and thoughtful you are.
Another option would be to take a shorter walk and then play a fun outdoor game at home. You don’t have to go far, you can control how much they play, monitor how hot they get and a hose or a fresh bowl of water is always available. My dogs love to retrieve, so they are always happy when I toss a few balls for them in the front yard. I stop the game before they get overheated but after they have had a chance to get in a few good runs. Because a daily walk is so important for both the dog and the human (see links below to articles about walking), I would not recommend substituting a round of retrieving for a walk. Even a short one (15-20 minutes) is better than too many repetitions of retrieving a ball.
If it’s really hot, after a short walk close to home, you can get creative with some indoor games. My dogs, especially Pippin, love doing tricks. AKC offers several levels of trick titles, so take a few minutes to train some new, fun behaviors. Tricks not your thing? Stuff some treats into a KONG toy, hide it in your house and play a find it game. A new favorite at my house is taking turns having each dog back up the full length of our hallway (around 30’) to a foot target. Big fat bonus for each of these games (in addition to AC) is physical AND mental stimulation.
Looking for more indoor suggestions? Susan Garrett has a great video where she offers 20 different games/activities that you and your dog can do if you’re stuck inside. Check the resource links at the bottom of the page.
And then there’s this … according to the AKC website, the most common cause of heatstroke in dogs is confinement in a closed vehicle. Check out the graph – it’s surprising to see how hot a car becomes in just a few minutes. If you do take your dog in the car with you and if you do need to leave them, be prepared to leave the car running with the AC on. And even then, make it quick. Better yet, just leave them at home. If the car stops, the AC stops and the temperature inside a closed car can become dangerously high in a matter of minutes, and the results can be fatal.
No matter what you are doing with your dogs, whether it’s a long walk or working in the heat or too many chuck-it retrievals in your back yard, you need to be aware of the signs of over exertion. Following are tips for avoiding heat exhaustion as well as what to do if your dog gets overheated.
Which animals are more susceptible to heat exhaustion or heatstroke?
Animals that are overweight
Flat faced breeds such as Pugs and French Bulldogs, or Persian cats
Pets with thick coats
Old or very young animals
Animals with pre-existing conditions, particularly airway, lung or heart problems
Common sense ways to avoid heat exhaustion or heatstroke:
Limit exercise on warm and humid days
Don’t leave your dog alone in the car on a warm day, even if the windows are open and it’s “just for a minute”
When outside, opt for shady areas
Keep fresh cool water available at all times
Not sure? Leave your dog at home
Signs your dog might be suffering from heat exhaustion or heatstroke
Tongue/gum color change: look for bright red, gray, purple, or bluish gums
Lethargy, difficulty walking straight or maintaining balance
Different behavior: hyperactive, restless, agitated, pacing or confusion
Vomiting and/or diarrhea
Unresponsive – if your dog is here, head for your emergency vet now
What to do if your dog overheats :
Stop the activity immediately and find shade
Offer water to drink and hose/wet down your dog’s body, especially armpits and belly
Interestingly, do not use ice or really cold water but rather cool or room temperature water
If your dog is lethargic, vomiting or unresponsive, head to your emergency vet for additional support and observation
Like anything, a little common sense goes a long way in keeping you and your dog safe and happy. If you are getting overheated on a walk or during an activity, it’s a good chance your dog is already there. However, it’s Summertime and the living is easy! If you are mindful and prepared, the hot temps and those scary “feels like” readings should not keep you and your dog from the great outdoors where you both can enjoy the sun, fresh air and lots of great outdoor activities.
Over the last several years, my diet has been changing and evolving. After doing some research about plant based diets, it seems like the migration to consuming more plants and less meat and animal products is more common than I thought. And while I am not a vegan or even a vegetarian, I can now happily slap a label across my chest: flexitarian. After all, we are told being flexible is a good thing, right? Lisa the Flexitarian. Has a nice ring to it.
Harvard Health Publications breaks the different plant diets down like this:
Vegetarian diet variety
Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.
Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.
Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
Vegan includes no animal foods.
To be more specific, this is the Flexitarian Diet:
Eat mostly fruits, vegetables, legumes, and whole grains.
Focus on protein from plants instead of animals.
Be flexible and incorporate meat and animal products from time to time.
Eat the least processed, most natural forms of foods.
Limit added sugar and sweets.
In my opinion, this sounds a lot like “everything in moderation.”
The American Gut Project is conducting the world’s largest gut health study and has some fascinating insights that can help all of us improve our health. The study is a massive citizen science project that gathered microbiome samples from more than 10,000 people and showed that people who eat around 30 different plants every week have much greater microbial diversity than those who eat just 10.
After analyzing the stool samples of more than 10,000 people from around the world, they discovered that the number one factor for a healthy gut was the number of different plants eaten in a week.
The magic number? 30.
The research showed that people who ate more than 30 different plants per week had a more diverse mix of gut bacteria than those who ate less than 10. Our gut is like a tropical rainforest with loads of species living and working in harmony. We WANT a diverse amount of bacteria because those microbes are exceptionally good at optimizing our gut.
More plants = more good bacteria in our gut
More good bacteria = stronger immune system response
Stronger immune system response = healthier & more vibrant life
So, in an effort to help you migrate to a lighter way of eating, here are some great ideas about how you can easily add more plants to your weekly food intake:
An Apple a Day
After my morning walk with my dogs (see article here), we all share an apple. I cut and eat. They do tricks and eat. An Apple a Day. Everyone’s happy.
Fruit Smoothies
After the apple and fun dog tricks, it’s Smoothie Time! My smoothie’s pack a punch – Mike’s are almond milk based and usually banana and a variety of berries. Mine are coconut water based and more citrusy: pineapple, cuties, lemons, limes (waaaay better with limes!) and sometimes strawberry or raspberries. Then comes beets, chia, flax, sesame, turmeric, ginger, moringa, spirolina, MCT and a green powder that blends lots of fruits, veggies and grasses. We both start our mornings with 10-15 plants (not counting the green blend), all mixed together and all super good. It is quite common that my smoothie is by far the yummiest thing I eat each day. The NutraBullet does a good job and gets a workout every day.
Super Salads
Salads are another easy way to incorporate more plants – this time vegetables. Skip the iceberg and go for darker, leafy varieties. I usually pile on carrots, celery, onions (red or white), sweet peppers and broccoli. Sprinkle on some pepitas (pumpkin seeds) or other nuts for extra crunch AND extra plant foods for your diet.
Chinese Veggie Buffet
If you really want to hit the food variety home run, visit your local Chinese buffet. Skip the fried stuff and try the stir fry veggies instead. Along the buffet, scoop out some extra broccoli to go with that seasoned chicken (or skip the chicken and just take the broccoli). Sautéed cabbage with carrots is very good and the crisp stir fry green beans are one of my favorites. You could easily add another 10-15 different veggies in just one lunch! This is also an opportunity to try a new vegetable. Ever eat bok choy? Why not?
Wholesome Granola
For over a year, I have been making granola. I found a recipe, have tweaked it, and I now make it just about every two weeks. Each handful contains organic rolled oats, walnuts, pecans, pepitos, sesame seeds, chia seeds, cinnamon, coconut oil and honey. Throw in some dried fruit and that’s 10 additional plants to add to your diet. Mike adds it to his yogurt in the morning and I toss in some dark chocolate chips for a perfect after dinner treat.
Whole Fruits
Seasonal fruit is always a crowd (and tummy) pleaser. Watermelon, cantaloupe, grapes, strawberries, blueberries and cuties combine for a beautiful addition to any plate. Eat (not drink) the Rainbow. The more colors, the better and whole fruit provides the much needed fiber and natural sugars that helps you feel full and satisfied. Extra bonuses? Whole fruit will quench your thirst as well as help you avoid the added sugar or worse, high fructose anything, found in most fruit juices.
Hydration Helpers
Summer in Northwest Florida (where I live) means hot and steamy. In addition to a tall glass of lemon water after doing some yard work, enjoy some chilled watermelon or a crunchy dill pickle. Olives your thing? Mine too. Several spoonfuls straight out of the jar will check that box for much needed sodium to replace what was lost through sweat.
Fermented probiotics
Another great option to add variety is fermented foods like pickles, kimchi or sauerkraut. These special foods will also provide some helpful probiotics to aide in digestion.
Essential Oils
While reading the foreword to a book on essential oils, the author mentioned that in addition to foods, EOs can also be included in your weekly intake – especially if they are topically applied. I use rollers all the time and after reading this, I had a “why didn’t I think of this before?” kind of moment. Check out the point system by the Gut Health Doctor Team in the Resource/Reference links at the bottom of the page. They don’t mention essential oils, but if they did, they would probably be a similar point value as spices. So every time you roll on that calming blend to sooth your nerves, you are adding several different plants onto your list.
I hope these ideas have inspired you to think about how you can change up/enhance your diet. In fact, I would like to challenge you to keep a list of all the plants you consume for ONE week. Any plant is fair game: vegetables, fruits, beans, nuts, seeds, spices and even essential oils. Variety is the key. After 7 days, go through each day’s list and see if you can reach the goal of 30 DIFFERENT plants. While doing research for this article, I was a little shocked by the fact that the average American diet only consists of about 10. And, I don’t think I have to give you three guesses as to which vegetable is consumed the most.
Here is my list where I recorded and then compiled all the different plants that I consumed in 7 days. After doing this for a few weeks, I noticed that I will need to explore different options as I seem to buy the same and eat the same each week. So this was a super interesting experiment for me and I challenge you to give it a try.
30+ Plants a Week Challenge – Lisa’s 7-day compiled list
Apple Cantaloupe Pineapple Lemon Lime Clementine Blackberry Raspberry Blueberry Kiwi Beet Ginger Turmeric Parsley Coconut water Powdered green mix: Wheat grass, barley grass, alfalfa grass, spinach, spirulina, broccoli, chlorella, rose hips, pineapple, carrot, cherry, green tea leaf, açaí berry, beet root, maca root, raspberry, flax seed Garlic Mixed greens/ salad (misc leafy greens) Cranberry Walnut Pecan Pepitos Avocado Rice Black beans Celery Onion Sweet peppers Wheat Tomatoes Corn Snap peas Radish Kale Cabbage Green beans Zucchini Hot peppers Oats Cinnamon Pickle Black olive Green olive Edamame Broccoli Red onion Carrots Baby peas
Resources/References
If you are looking to take a deep dive, Forks over Knives is an amazing website that offers recipes, cooking classes, meal plans and great information for beginners to a plant based diet/lifestyle. Lots of hand-holding if you need it: https://www.forksoverknives.com
This photo was taken on my favorite stretch of my favorite trail in my favorite State Park in Tennessee. If you were to scroll through my photos app, it would be very evident that my dogs are a big part of my life. It’s also evident that most of my favorite photos and memories are from a walk/hike in my neighborhood or in one of the many State or National Parks we have visited over the years.
Recently, I decided to write an article about the benefits of daily walking for the human and the dog. For me, the benefits are intertwined, but I decided to create two articles instead of one. Interestingly, my research reinforced what I already knew: the benefits of daily walking are very similar for the human and the dog. For this article, I will focus on the dog … or dogs in my case.
“If your dog is overweight, YOU aren’t getting enough exercise.”
Health benefits
The number one reason most dog owners walk their dogs is for the health benefits gained by a daily walking routine. Just like a sedentary lifestyle is bad for humans, it’s especially true for canines. Dogs need to get outside and move every single day. (I would argue that humans have the same need and I wrote about it here.) All humans have different exercise needs and the same can be said for dogs. However, just because you have an older dog or a breed that “doesn’t require that much exercise,” do it anyway. At 16 yr old, my Golden/Lab mix, Kaley, had a tough time getting around, but 3-4 times a day she went out and made a lap around the house (not the neighborhood). Those old bones and joints needed a little lubrication so they wouldn’t freeze up.
Keeping your dog trim and fit should be a high priority and walking is a perfect way to do that. It is estimated that about 50% of dogs in the United States are overweight and 25-30% of dogs are obese. Sadly, many veterinarians won’t tell you if your dog is overweight (seems this is a touchy subject for the human) and most kibble feeding instructions call for more than the average dog actually needs. Not a good combination. Please don’t be one of those people who is proud to tell anyone who will listen that your lab weighs over 100 pounds. I have encountered these people and their poor dogs were visibly uncomfortable and easily 25 pounds overweight.
Walking your dog is about so much more than just “potty breaks.” Walking your dog provides mental stimulation, physical exercise, chances for socialization, and opportunities for behavioral training.
Every walk is an adventure. New sights, new sounds, new smells. All need to be checked out and explored.
Mental stimulation
Sadly, I am aware of a few dogs in my neighborhood who never see anything but the back of their house and 3 walls of fencing. Never. In my very humble opinion, that’s abuse. In addition to the health benefits of walking, every dog should have the opportunity to explore life beyond the fence. Pippin never tires of seeing one of the gazillion squirrels we encounter every single day. I tell her that she has seen a gazillion squirrels and THAT one is no different. Pippin thinks otherwise. Every walk is an adventure. New sights, new sounds, new smells … all need to be checked out and explored.
The olfactory sensors in a dog’s nose are amazing. Dogs have evolved to have a strong sense of smell, with approximately 900 genes that code for smell receptors, versus humans, who have fewer than 400. They also have 125–300 million olfactory receptors, compared to our 6 million. In addition, the part of their brains that analyses and processes scents is (proportionally) 40 times greater than ours. The brain power necessary to facilitate all that analysis and processing is huge and you will find that a short time sniffing can tax them as much as an hour long walk.
All of this blah blah blah, or facts, just reinforce that your dog has a NEED to smell his way through his environment on every outing. Every single day.
It’s time to walk the Goldens!
Training opportunities
“How do you teach left and right?” I get asked this a lot. There are many ways to teach this and one way I reinforce their understanding can be as simple as telling my dogs “left” or “right” as we are walking. I then look for a head turn in the correct direction, add a “good” or “yes” marker and we are on our way.
Walking three dogs is always a balancing act – three leashes and three dogs who don’t think straight ahead is very interesting usually keeps me on my toes. I say usually because we have tumbled a few times when a dog (or two) have wrapped themselves around me. Stop is a helpful word which gives me an opportunity to unwind myself before we get moving again. Daily we work on Close, Side, Behind, With Me, Come, Wait, Sit, Break, Cross the Street and Cool Off (we love most sprinklers). We are usually out for an hour each morning so why not use the time for more than just walking?
It is a mind bender to think that I have been walking with dogs just about every day for almost 40 years. There are days when I feel like the guy from the Dunkin’ Donut commercial ohhhh so many years ago. But, instead of “it’s time to make the donuts,” my version is this: “It’s time to walk the Goldens”. There are days I curse the fact that we don’t have a fenced yard, but mostly I embrace that fact that walking the dogs is and hopefully always will be a constant in my life.
It would be tough to overstate the importance and health benefits of daily walks for (you and) your dog. The amount of exercise a dog needs varies based on age, breed and health — it can be as little as 30 minutes a day or as much as a few hours — but virtually all dogs need exercise in some form. However, I hope you get the idea and will also take advantage of the many resource articles listed at the bottom of the page.
When I am out walking, especially with three dogs, a frequent comment is “who’s walking who?” I just smile and say “We are walking each other.”
No excuse. You should be walking. Every. Single. Day.
If you do an online search for the “benefits of walking,” you will get several pages from a bunch of different sources all explaining the amazing advantages of walking as exercise. Try it yourself and you’ll see what I mean. Everything from mood enhancer to joint lubricator to heart stimulator. Walking does it all.
One of the most powerful ways to maintain a healthy weight, keep your joints strong, and live longer is also one of the simplest, no matter your age. The health benefits of walking are endless, and experts agree by adding walking to your daily routine, you can greatly improve your physical and mental health.
But please, don’t head to the gym (if you can avoid it). Get outside. In fact, I have known for years that if you want to get to know your neighbors, grab your dog’s leash, put your baby in a stroller or your youngster on a bicycle and go for a walk. What if your neighborhood doesn’t have a lot of active outdoor participants? Do it anyway. In fact, conduct your own experiment … get out and walk every day and in a few months, you will probably see other people getting out and walking every day. I promise. It’s a thing. I’ve seen it happen.
When I was in my mid 20s, I did something that changed my life: I got a dog. Kaley was a Golden Retriever, Labrador Retriever mix and was about as awesome as they come. She was an active puppy and pushed me into a twice daily walking routine.
That was over 35 years ago. An overseas trip, a few bouts with the flu when I could not lift my head off the pillow and a week or so after my hip resurfacing surgery are pretty much the only times I have missed a day walking with my dogs. That’s a long time and a lot of walking.
It hasn’t always been easy, but active dogs are quite an incentive. Walking with the flu is no fun, but I’ve done it. Walking dogs after hip surgery is tricky … but possible. Crutches helped me hobble the block or so to the park where a chuck-it sling shot allowed my dogs to run, retrieve and enjoy some time outside. Extra benefits? I got out of my “rehab” chair and actually started rehabbing my hip … and the rest of me.
My keeping up with The Goldens daily walk has been going on for close to 40 years. I have met and become good friends with many neighbors who didn’t necessarily live close by. I have watched children grow and friendly faces come and go. I have forged special bonds with fellow dog owners as we watched our dogs greet each other with joy and then run and chase each other around the yard. This is magical stuff that can’t be duplicated on a gym’s treadmill.
So, that’s the short of my long relationship with daily walking. For me, walking is so much a part of my life that I feel awkward and incomplete if I miss a day. And if this little testimonial doesn’t inspire you, maybe these little facts about the benefits of walking … will.
Walking is free
Here’s the best part – you are already equipped for this exercise. If you are bipedal, and able to hold yourself upright, you can walk. A decent pair of shoes is helpful, but not always necessary. Your bare feet would absolutely LOVE to wander around on grass at home or in a park. But for the most part, any type of foot covering will do. The “barefoot” movement has created a growing industry of minimalist shoes. For many years, the shoes I have worn not just for walking but also for dog agility are Vibrams, otherwise known as gloves for your feet. Neither option is free, but they do allow your feet to work the way nature intended.
Walking helps to strengthen the spine and improve mobility
As we walk, the motion helps push our body fluids throughout our joints and muscles. You’ve heard the phrase “Use it or Lose it?” Well, it’s true. Think about the last time you got out of your car after a several hour drive. If you are like me, you are a little stiff. It takes a few steps and some regular movement to loosen things up. If you stay more active each day, your body won’t have the opportunity to freeze up. Dr Steven Hulme shares more information here.
Walking reduces stress
As the saying goes: “Walk it off!” Research has proven that walking helps people feel better and especially when outside, is an instant mood booster. As you walk, you can either try to work though any problem … or … you can allow yourself to concentrate on the birds and flowers and trees and nature all around you. Is that bird just chirping? Or is he saying something to you? Ha! Listen and find out. Blue Cross has a nice article here.
Walking improves your cardiovascular system
As you walk, Your calves act like a pump and they help to circulate blood back to your heart. Better circulation means lower risk of blood clots. Walking is one of the easiest ways to increase your physical activity and improve your health. Frank S. Ring from Walking for Health and Fitness has more information here.
It is my belief that unlike running, walking is something that you will be able to do until the day you die. If you do nothing else but start walking every day, it is very likely that you will lose weight and build muscle. And then if you choose to adopt a healthier lifestyle by being more careful about the food and drink that you ingest, I guarantee that your health will improve, you will lose weight and your body will change for the better. A simple way to start your journey to better health is to walk for exercise every day.
There you have it … a bunch of reasons to get out, put one foot in front of the other and walk as exercise. So, off you go! Grab your partner’s hand, your dog’s leash or your baby’s stroller and take a walk. Proven benefits that you can enjoy for the rest of your life.
