Simple Steps for a Healthy Kitchen Makeover – Part Two
Ready for part two on your healthy kitchen makeover? Now let’s clean up some more!
1. Remove all the bad fats. Toss any refined cooking oils like corn and soy oils. Trans fats (anything “hydrogenated” like Crisco and margarine) are dangerous as they create inflammation which can cause heart disease and many other ailments. MANY packaged foods like cookies and other baked goods are full of these bad fats. They are also in a lot of other foods so read, read, read.
2. Nut butters do not need added fats, so if it has anything other than the nut and salt listed on the label, let it go. Trans fats are found in brands like Skippy and Peter Pan. Why add a fat to a nut fat? It keeps the oil from separating. Those brands add sugar as well. Buy natural nut butters and mix up the oil at the top. I put mine upside down on the counter for a few days before mixing so the oil is at the bottom and it’s less messy.
3. Fats also become rancid and are very bad for you when that happens. Obey expiration dates. If you smell the oil and it smells “dirty” it is probably rancid. Salad dressings should be refrigerated to slow down the rancid process.
4. If you want cream in your coffee, buy real cream from cows that do not have hormones. Artificial creamers are full of chemicals.
Now that you have cleaned house and gotten rid of the bad foods, it’s the time to stock up on the healthful foods.
1. Focus on non-starchy vegetables like broccoli, kale, tomatoes, bok choy, peppers, cauliflower, dark green lettuces, avocados, onions, etc. Eat as much of these as you like. Go for fresh fruit, but because of the sugar content, limit them. And limit fruit juices, too. Your best bet is to go for organic, seasonal local produce. Avoid GMO foods like the following commercially (not organically) grown foods: strawberries, zucchini corn, soy, wheat.
2. Healthy dry foods include raw or roasted unsalted nuts and seeds, beans, quinoa, brown rice, plus oatmeal and other nutritious grains for breakfast.
3. Seasonings and spices keep food interesting and add nutritional value. Fresh garlic, a touch of sea salt, fresh ground pepper. And fresh herbs like basil, rosemary, thyme, and even spicy ginger. Bring some extra virgin olive oil to the mix. And apple cider vinegar. Replace regular salt with sea salt or Himalaya pink salt. Remember to buy spices and seasonings without chemicals.
4. Lean proteins are next. Boneless skinless chicken and turkey breasts, wild caught salmon and other wild caught fish from clean waters, beef that is grass-fed whenever possible, free-range eggs, and non-GMO soy products like tofu, tempeh, and miso. Organic meats are better-the animals do not eat GMO feed which ultimately affects you and your family.
Don’t you just feel great imagining this healthy kitchen in your home? If you have children, it may take baby steps to get them on board. But like us, they will feel the energetic difference that healthy eating can bring.
Now is the perfect time to do some spring cleaning in the kitchen. I wish you happiness and good health as you begin your wellness journey.