To change a habit, you have to get to the source. In the case of nutrition, you first have to tackle your kitchen if you want to change things around and start eating healthy.
As part of our October Nutrition Month, this week, Devon and I are sharing our favorite kitchen clean out hacks with you. We’ll go over what foods you should get rid of and what healthier substitutes you should replace them with. Because we have so much information to share on this podcast, we are saving our tips about family health and nutrition for next week’s episode.
Have a specific question about nutrition?
If you have any specific questions or concerns about nutrition, contact us by email at firstname.lastname@example.org and email@example.com.
Talk about nutrition with us!
We’ve already been discussing nutrition and motivation tactics on the Open Sky Fitness Podcast Facebook Group. It’s a great group to talk with other people about health, share tips, and encourage each other to keep living a healthy lifestyle. Click here to join the conversation: https://www.facebook.com/groups/1794246394138633/
Each week, we’ll be discussing a different nutrition topic in the following order:
Week 2–Kitchen Clean Out Hacks
Week 3– Nutrition Tips for Your Family
Week 5– Nutrition Tools
How Do You Know If A Diet is Right For You?
Last week, we discussed the pros and cons of 15 different popular diets. With all of the information we shared, it can be difficult to know if a new diet is actually right for you.
To know if a specific diet is right for you, think about what health goals you want to achieve and whether you’re actually achieving them or not. Do you want to lose weight? Have more energy? Improve your gut health? If you’re not seeing results, you may need to stop your diet and change to something different.
When you begin a new diet, start with the basics. Devon and I agree that an elimination diet helps people to understand which specific foods cause different symptoms such as gas, dizziness, low-energy etc.
To begin an elimination diet, start with just eating the basic non-reactive foods to have a starting point. Next, begin adding in different foods again and keep a food journal.
Note down anything important such as a change to your energy level or if your poop changes significantly because it can tell you a lot about your diet.
How to Start a Kitchen Clean Out
To begin a kitchen clean out, get rid of any empty calorie trigger foods including:
- Potato chips and similar snacks
- Ice cream and similar dairy based desserts
- Regular soda and diet soda
- Frozen pizza
- Frozen TV dinners like lean cuisine and Weight Watchers meals
Make sure you take your time to clean out the kitchen. You don’t have to go cold turkey and throw everything out in one day. Maybe you want to do it all in one day, but it can be hard.
Clean out your kitchen in steps by taking it day by day or get rid of something each week and replace it with something healthier.
Pay Attention to Unhealthy Ingredients on Food Labels
Look out and avoid the following unhealthy ingredients on food labels. If you see any on the packaging of the products in your kitchen, get rid of them.
- MSG – Monosodium glutamate
- Artificial flavors and coloring (can also contain MSG)
- Pesticides on farm-grown fruits and vegetables
- Low-fat and labeled “heart healthy” whole-grain foods
- Hydrogenated oils
- High fructose corn syrup
- Oils: Vegetable oils, canola oils for baking foods
- Artificial sugars such as Splenda, aspartame, saccharin artificial sugars
If you don’t know the ingredients listed and you need to decide whether to keep it or not, do some research online to decide what to do.
What a Healthy Kitchen Looks Like
There are always plenty of healthy substitutes and items that you should have in your kitchen. For example, when it comes to sugar substitutes, we highly suggest Stevia, coconut sugar, molasses, and real maple sugar.
We suggest always have the following on hand:
- Coconut oil
- Avocado oil
- Olive oil
- Grass-fed butter
- Plenty of seasonings including salt and pepper
And always keep your kitchen clean. If you always come home to a messy kitchen with dirty dishes piling up, you won’t feel motivated to cook and could take the easy way out by eating processed foods rather taking time to cook a healthy, easy meal.
For all of our Clean Out Kitchen Hacks, listen to the entire podcast. The What You’ll Hear on This Episode section will direct you to specific topics that we discuss during the episode.
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Check Out The Brand New Open Sky Fitness Podcast Facebook Page
That’s right! We’ve started an Open Sky Fitness Podcast group, where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We’ll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!
Have a Question or Review for Rob or Devon?
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What You’ll Hear on This Episode
0:00 Open Sky Fitness Introduction
1:15 Opening comments with Rob and Devon
5:30 How some protein shakes or a mixture of it with food can make you gassy
8:00 How to eat vegetables with the Ketogenic Diet
9:25 How do you know if a diet is working for you?
13:35 How to begin a kitchen clean out
17:35 Take your time to clean out your kitchen
18:30 What to look out for when looking at nutrition labels. Why some ingredients aren’t healthy for you and you need to avoid them.
19:00 MSG – Monosodium glutamate
23:00 Artificial flavors and coloring (can also contain MSG)
26:50 Pesticides on farm-grown fruits and vegetables
34:20 Low-fat and labeled “heart healthy” whole-grain foods
35:20 Hydrogenated oils
36:45 High fructose corn syrup: Sugar-The Bitter Truth
39:46 Oils: Vegetable oils, canola oils for baking foods
40:45 Artificial sugars such as Splenda, aspartame, saccharin artificial sugars
41:00 What foods should we replace with what we’ve cleaned out from the kitchen?
41:30 Sugar replacements
42:45 Replace low-fat and non-fat foods with whole, fat nutritious foods
43:45 How to replace grain products with Paleo friendly substitutes.
45:00 How can you replace snack foods like chips?
46:25 What’s the best kind of protein powder and supplement to take? What about food products like protein bars and cookies?
50:30 Food that you always want to have in stock in your kitchen
53:35 The difference between salt, sea salt, iodized salt, kosher salt
54:55 What are some other great, healthy snacks? How do you have them ready to go and eat?
57:55 Food and meal prep tips for fast cooking and batch cooking
59:35 Clearing the actual, physical space of the kitchen and getting rid of what you don’t need.
1:05:45 Rob and Devon’s favorite kitchen hacks and tips
1:09:50 Closing comments with Rob and Devon
1:12:00 Open Sky Fitness Closing
BLOGS & OSF PODCAST EPISODES SIMILAR TO THIS EPISODE:
- The Open Sky Fitness Podcast Group on Facebook: https://www.facebook.com/groups/1794246394138633/
- To listen to Podcast episode no. 73-BATCH COOKING: HEALTHY DINNER IDEAS, click here: https://openskyfitness.com/batch-cooking-healthy-dinner-ideas-ep-73/
- To read Paleo Eats: 101 Comforting Gluten-Free, Grain-Free and Dairy-Free Recipes for the Foodie in You by Kelly Bejelly, click here: https://www.amazon.es/Paleo-Eats-Comforting-Gluten-Free-Grain-Free/dp/1628600438
- To check out products from Tera’s Whey, click here: http://simplyteras.com/
- To check out Nutiva’s hemp protein, click here: http://store.nutiva.com/hemp-protein/
- To read The Real Truth About Sugar: Dr. Robert Lustig’s “Sugar: The Bitter Truth” by Samantha Quinn, click here: https://www.amazon.com/Real-Truth-About-Sugar-Lustigs/dp/1468161776
- To watch Sugar: The Bitter Truth, click here: https://www.youtube.com/watch?v=dBnniua6-oM
- To check out the article, The Truth About the Weston Price Foundation, click here: http://www.vegsource.com/news/2010/07/the-truth-about-the-weston-price-foundation.html
- To check out Trade Joe’s products, click here: http://www.traderjoes.com/
- To check out natural whey protein products from Jay Robb, click here: https://www.jayrobb.com/
- To check out Paleo friendly FATSBAR, click here: http://fatsbar.com/
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Thanks for listening/reading Episode 117-Kitchen Clean Out Hacks! We hope you have gained more knowledge on how to be a healthier you!