A HEALTHY MAKEOVER
GIVING YOUR KITCHEN
When deciding to make a change like this I always recommend starting with a kitchen cleanse. Look through your cupboards and fridge and get rid of the things that no longer serve you in this healthier way of life. A fresh start can be really motivating. I know it can be difficult to throw food away – I hate to waste. If you have non-perishable items to get rid of I recommend donating them to a local food bank. What cannot be saved is a small sacrifice to make in the name of good health – just go for it!
What follows is a basic starter guide meant to help you identify what needs to go in the trash and what items should have a new home in your healthier kitchen! SUGAR AND SIMPLE CARBS About two years ago, I was working to cut high fructose corn syrup out of my diet and I was blown away by how many everyday products contain it. It made me realize how much added sugar - meaning not naturally occurring like in fruit (fructose) and milk (lactose) - we are consuming on a daily basis that we’re not even aware of. I’m all for indulging in the occasional sugary treat, it’s all about balance! But on an everyday basis, it’s best to limit this. I think you’ll be surprised to learn that added sugar is sneaky and it goes by many different names – in fact it has over 50 different aliases that appear on food labels! When you really take a hard look at the products in your pantry, I think you’ll be shocked too.
Regardless of the name of the added sugar, it all has the same negative effect on the body in high quantities, including weight gain. Simple carbohydrates like white bread, white flours and white rice break down into sugars in the body, so you’ll want to avoid those when possible as well.
When you’re looking at food labels, look for how many grams of sugar there are per serving. A serving may be much smaller than you think! A good visual to help you understand how much added sugar you’re eating is to relate grams to teaspoons. Four grams of sugar is equal to one teaspoon. So for every four grams of sugar you eat, you are literally eating a spoon of it! Those are all empty calories that offer no nutrition for your body.
Aside from the obvious culprits like candy, soda, baked goods and sugary juices – a lot of sugar hides in breakfast foods, processed or frozen foods, and condiments.
WHAT TO DITCH Sugary cereals, flavored yogurts, frosted breakfast bars, frozen baked goods, high sugar dressings, white rice, white breads, white flours and white starch pastas.
WHAT TO STOCK UP ON: Gluten-free oatmeal like Bob’s Redmill Quick Cooking Gluten-free Oats. Ready in just a few minutes, you can top it with a scoop of almond butter, cinnamon and fresh fruit for a fiber rich, energizing breakfast. If you can tolerate dairy,