Whatever the state your kitchen may be in – stocking the fridge and pantry with healthy essentials and removing temptations and items with inflammatory and toxic ingredients is the best way to set yourself up to succeed in your health journey.
The have nots:
Here are a list of common pantry items that do not promote perfect form.
- Vegetable oils – including canola, safflower and sunflower and any food items containing these oils. These oils are pro-inflammatory and highly refined.
- Commercial salad dressings and sauces – many of these are packed with sugar, check the ingredients and toss if it contains added sugar.
- Highly refined processed carbohydrates – these are things in packets; chips, crispbread, crackers, biscuits and white bread.
- Breakfast cereals in a box – very nutritionally void and full of refined carbohydrates; even most “natural muesli” is full of added sugar.
- Margarine/ vegetable oil spread – again these contain vegetable oils; highly refined and prone to oxidation which will lead to greater inflammation in the body.
Now onto the good stuff. Besides the usuals of fresh and colourful vegetables, clean protein and raw nuts and seeds here are some other items to have stocked.
- Frozen fruit – grab a bag of frozen berries or bananas; freezing ensures they last longer, the nutritional profile is still the same and they make for great smoothie additions.
- Extra virgin olive oil, avocado oil and coconut oil – Replace the vegetable oils with these healthier, more stable and less refined oils. Drizzle olive oil on salads or for baking and use avocado oil or coconut oil for stir-fries or cooking an egg.
- 75% or above dark chocolate – every now and then the sweet tooth kicks in; dark chocolate is a great source of magnesium and antioxidants.
- Fermented foods – kimchi, kefir and sauerkraut; these foods are great for promoting a healthy gut flora. Start small with these foods and gradually increase as you build up tolerance.
- Forme Superblends and Forme herbal tea infusions – warm drinks are a great way to end a meal and kick the dessert craving. Plus they often have anti-inflammatory, calming or digestive properties. Stock your pantry with a variety of flavours to have throughout the day.
- Hard-boiled eggs – boil up half a dozen free range eggs and have one as a quick high protein and high fat snack – much better option than the gluten free muffin.
Make life easier and set yourself up to succeed by having a healthy and organised kitchen.