I'm sure I've posted various thoughts on how crappy Air Miles is on here, but the jist of it is that they've diluted it so much that the only way to get any meaningful return is to religiously follow / hoard whatever overpriced crap Safeway (or other promo partner) is peddling that week.
The last example I used - to earn 60 Air Miles, you either spend $1,200 on groceries at Safeway (1 mile per $20 spent), fill up at Shell 60 times (1 mile per 25L minimum fill), or buy(hoard) 5 Smuckers products (promo of the week).
Of course to compensate for all the bonus miles they're giving away, they jack up the point cost for everything and set an expiry.
The only reason I still have a card is because I fill up at Shell for V-power gas, and that's their loyalty program of choice . Even then, they force you to game the system to make anything of it - 1 mile per minimum 25L fill (and usually 10x miles for filling V-power). So each time I fill up at Shell, I put in 25L and not a drop more.
With respect to redemption - yea, there's really not much there that's worth getting. I remember there used to be a lot more selection and it really bugs me that there isn't a way to show all items and sort/filter by points.