Day 344- Cleaning Out the Kitchen

We made New Year's resolutions over a month ago, but how many of us were able to stick to those resolutions? If you are one of the many people that are still struggling to make healthier changes for 2012 maybe it is time to start by cleaning out your kitchen. That old saying, "out with the old, in with the new" is exactly what is needed to kick start healthy eating in your home. I have compiled 10 tips on how to stock your kitchen for success!

1. Remove anything that contains hydrogenated oils, or that contains the word hydrogenated on the label; such as margarine or shortening. These items contain trans fat and have been shown to cause cardiovascular issues, diabetes, and possibly even cancer.
2. Canned foods should be avoided. A much better choice is fresh or even frozen vegetables. Cans contain BPA that can leach into the foods. BPA may affect neural development in fetuses, and have been linked to endocrine disorders, heart disease, and cancer. Canned foods are also higher in sodium and sulfites, which are used as preservatives. About one in every 100 people are allergic to sulfites, and the reactions can be quite severe.
3. Avoid products that contain more than 5 ingredients or that list ingredients that you can not pronounce or understand. Visit my post on deciphering food labels for more tips on what to avoid. Also disregard health claims made on products- all gluten-free products are not healthy. Deep- fried potato chips may be made gluten-free, but that doesn't mean that they are something that you should keep in your pantry. Remember ingredients are listed in order of what is most prominent to the least. So if sugar and salt are at the top of the list, that means they are the most prominent in that item. Look for labels that have what you are eating at the top of the ingredient list, without all the extra flavorings and additives.
4. Stock your cupboards with healthier alternatives. If you are a baker, there are many alternatives to white flour that will still taste delicious, but won't have quite the same affect on the blood sugar. Eliminate the harmful "white" products from your kitchen, such as white flour, white bread, and white rice, these items raise your blood sugar and can lead to blood sugar dysregulation. Substitute instead with items such as brown rice, almond, or coconut flour. If you aren't gluten-free sprouted grain bread is a good choice when it comes to a bread option.
5. Stock up with lots of fresh organic fruits and vegetables. For tips on how to store your fresh produce and reduce waste, read my blog, I'll Eat That, by guest blogger Amanda Buhl on how to reduce waste and get the most our of your produce. Take the advice from author Michael Pollan, "if it was grown on a plant, not made in a plant, then you can keep in your kitchen."
6. Reduce sugars and avoid artificial sweeteners such as sucralose, splenda, high-fructose corn syrup, etc. Read my blog on sucralose to learn how this chemical affects the body. These artificial sugars are foreign substances to the body and thus the body does not know how to process them. These substances can eventually lead to blood sugar disorders and obesity.
7. Keep only good healthy oils in the kitchen. Some staples to include are coconut oil, olive oil, nut oils, and grapeseed oil. Remove vegetable oils, soy oil, and canola oil. You want to make sure you pay attention to the individual oil's smoke point to avoid the oil from going rancid during cooking. It is also good to keep only a small amount of oils out, while keeping most of them refrigerated and in dark containers for a longer shelf life.
8. Stock your freezer with premade soup stocks and food dishes that you can heat up for days that time is not on your side. This will help to reduce impulse grocery shopping or take-out food.
9. Enjoy spices! Eating healthy does not have to mean bland food. Stock up of a variety of yummy exotic spices, as well as good quality sea salt.
10. Have good snacks on hand. We all get the munchies, so make sure that there are healthy foods easily available to you when you want to nibble. Nuts and seeds on hand are a great idea. Visit my blog, This is Nuts, to learn about soaking nuts.

Pura Vida!

Alica Ryan, NTP