Kitchen Clean Out Hacks

Kitchen Clean Out Hacks-Ep. 117

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.

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Talk about nutrition with us!

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Each week, we’ll be discussing a different nutrition topic in the following order:

Nutrition Topics

Week 1– Which Popular Diet is Best for You?

Week 2Kitchen Clean Out Hacks

Week 3– Nutrition Tips for Your Family

Week 4Convenient Foods and Meal Prep Hacks

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
  • Candy
  • 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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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


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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!

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