You don’t have look much further than your very own kitchen to achieve good health. If you have to question this, then you just may be the perfect candidate for a makeover. The bottom line is this: If you only have healthy choices to choose from when you are hungry, you’ll only make healthy choices. My proposal to you is to look at your fridge, your pantry, and any other kitchen crevices where you like to pack unhealthy, packaged, and processed foods and get tough. You don’t want to tempt yourself with these foods in your kitchen, so take control and make sure your kitchen is stocked with natural, fresh and healthy foods.
What to get rid of
Refined, white and processed grain products (breakfast cereals, cookies, pasta, breads) are loaded with empty calories that have no nutritional value. When grains are white and processed, your body also reads them as sugar and stores them as excess fat. This is not something you want.
Chips, crackers, canned soups, soy sauce: Not only are these loaded with sodium, but also excess salt in the diet can lead to bloating, swelling discomfort and ultimately degenerative conditions like heart disease.
Salad dressings, sauces, jams, mayonnaise, ketchup and peanut butter: Sugar is usually the number one ingredient in all of these items. Also added are food preservatives such as colourings, stabilizers, sulfites, nitrates and gelling agents, which can lead to everything from headaches, irritability, anger, anxiety to, ultimately, diabetes and cancer.
Diet foods and artificial sweeteners: When the calories and sugars are lowered in a product, it tricks us into thinking it is healthier. This is not the case, because sugar needs to be replaced with something and aspartame is not a food, it is a chemical. Artificial sweeteners have led to more chronic long-term health problems than weight gain.
Replace the junk with healthy natural alternatives
One hundred percent whole grain products made from spelt, kamut, barley, rye, quinoa and oats in their whole form are loaded with fibre, protein and easy-to-digest complex carbohydrates that fill you up.
Sea salt, whole grain crackers, tamari and organic soups broths are great natural alternatives. Sea salt contains trace minerals that support healthy balance in your blood. Pure, naturally occurring sodium in products also requires you to add less salt to your food.
Olive oil, balsamic vinegar, apple butter, apple cider vinegar, salsa, Dijon mustard, tahini, almond butter – with some of these wholesome cupboard basics you can make your own salad dressings, spreads and dips. They are pure, health promoting and allow for versatility in your kitchen.
Keeping your pantry stalked with these ten items is a great way to get started.
1. Olive oil: Loaded with heart-healthy fat from oleic acid to omega 9s. Studies have shown that just one tablespoon a day of olive oil can actually help you to lose weight and boost metabolism. It is your most basic and classic oil, and can be used right out of the bottle on steamed green veggies or to make a salad dressing.
2. Maple syrup: It’s local, it’s Canadian and it’s delicious. If you are going to sweeten anything, use a pure source like maple syrup. It can replace white sugar cup for cup in muffins, pies and cakes. You can use it for sauces, salad dressing and of course, pancakes.
3. Rolled oats: High in fibre and complex carbohydrates, this grain can lower cholesterol levels and sustain your energy for hours. It is great for granola and morning porridge.
4. Sea salt: This is the only salt you should have in your cupboard. Table salt is processed, refined and bleached. Sea salt contains trace minerals and you need less of it to get the right flavour. It brings life to the taste of your food.
5. Almonds: These are the most balanced and nourishing nut. Almonds are excellent for heart health and blood sugar regulation, and they strengthen your muscles and bones. They also smooth your skin, as they are loaded with vitamin E. Enjoy them raw for a snack in a trail mix or add them to salad, desserts and grain recipes for an extra crunch.
6. Apple cider vinegar: A delicious vinegar that helps to boost metabolism, apple cider vinegar is also great for cleansing. Mix it up with olive oil for a simple dressing. You can even combine it with some water to disinfect your counter tops and give them a shine!
7. Quinoa: This is actually a seed, not a grain. Quinoa is a gluten-free complete protein and helps to lower blood pressure. It stabilizes blood sugar levels and provides long lasting energy and nourishment. Make it into a salad or warm side dish or breakfast cereal.
8. Cinnamon: Spicy, sweet and warming, cinnamon can improve just about any recipe. Cinnamon has blood-sugar stabilizing properties and works to nourish many organs in the body. Use it in oatmeal, in a smoothie, in a muffin or in cake batter, or add it to sweet potatoes and squash before they go in the oven.
9. Tamari: This condiment is a natural version of soy sauce. Tamari is naturally fermented, wheat-free and adds extra flavour to a variety of recipes. The benefit is that you actually need less because it is so pure. It’s great for sauces and marinades, or as a dip for your brown rice sushi.
10. Dried beans: Whether it’s lentils, chickpeas, black beans or kidney beans, it is essential to have some legumes on hand. These can provide the base or accent to any meal or side dish, adding protein, fibre and complex carbohydrates. Once you’ve made home-cooked beans, you’ll never want to go back to canned!
Take small steps and soon you will have a kitchen stocked with the wholesome foods. You will also feel inspired to prepare more meals at home. Don’t forget that with your kitchen freshly made over, you just happen to be making over your health too!
This article was originally posted on Chatelaine.com
