Saw this article on SparkPeople, and thought I'd share it.
Is Your Kitchen Due for a Makeover?
Clean up your Kitchen to Straighten Your Diet
-- By Mike Kramer, Staff Writer
Is your kitchen less attractive than it used to be? Do you find yourself spending less time with it? Has your kitchen held up as a healthy haven that encourages nutritional eating and smart choices? Or has it sagged into a calorie-packed danger zone that uses up space and heat so you can reach in and grab whatever food you find in its depths?
It’s time for a Kitchen Makeover!
You can restore the healthy magic back into your kitchen. Thankfully, no walls need to be knocked down and you can keep that lime green paint you’ve enjoyed for the past 10 years.
This makeover will transform parts of your kitchen that you can’t see right away. Like you’ve always heard, it’s what’s inside that counts. In this case, it's what’s inside your drawers, cabinets, freezer, fridge and pantry. Following these simple strategies, you can bring life and luster back to what should be the healthiest room in the house.
Build For Speed
We’re all pressed for time. Kitchens often go unused because it can simply take too long to cook, and seems more like a hassle than a help. In this hurry-up world, a clean, organized kitchen will get more use than a cluttered mess that’s difficult to use. Creating an efficient workspace makes for healthier, faster and more enjoyable meal preparation.
Food substitution and sifting is the name of the kitchen makeover game.
Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization. See how many of these you have right now, and then see how you can slowly add more over time.
Include these Foods for Maximum Body Benefits
-- By Becky Hand, Licensed & Registered Dietitian
Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient dense and packed full of health enhancing properties…
Here come the SUPER FOODS!
These foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Include them often when planning your meals and snacks.
Vegetables
Red, yellow, and orange peppers
Mushrooms
Romaine Lettuce
Carrots, baby and regular
Kale and other greens
Garlic
Onions
Broccoli
Cauliflower
Sweet potatoes
Spinach
Green onions
Winter squash
Cabbage
Beets
Tomatoes
Fruits
Apples
Red grapefruit
Melons, any kind
Dried apricots
Red grapes
Prunes
Oranges
Berries, any kind
Dairy
Skim or 1% milk
Low fat yogurt with active cultures
Low fat cottage cheese
Meats and Seafood
Fresh fish, unbreaded
Salmon, canned or fresh
Tuna, canned or fresh
Lean, fresh beef, poultry or pork
Eggs
Soup beans, caned or dried
Veggie burgers
Nuts and seeds
Grains
100% whole wheat bread, bagels, pitas
Whole wheat pasta
Cornmeal
Millet
Bulgur
Brown rice
Whole wheat pancake mix
Oatmeal
Shredded Wheat
Dry cereal with >3 grams fiber
Low fat Triscuit crackers
Wasa fiber rye crackers
Miscellaneous
Extra virgin olive oil
Black olives
Dark (not milk) chocolate
Green tea
Salsa
Calcium-fortified juice
Is Your Kitchen Due for a Makeover?
Clean up your Kitchen to Straighten Your Diet
-- By Mike Kramer, Staff Writer
Is your kitchen less attractive than it used to be? Do you find yourself spending less time with it? Has your kitchen held up as a healthy haven that encourages nutritional eating and smart choices? Or has it sagged into a calorie-packed danger zone that uses up space and heat so you can reach in and grab whatever food you find in its depths?
It’s time for a Kitchen Makeover!
You can restore the healthy magic back into your kitchen. Thankfully, no walls need to be knocked down and you can keep that lime green paint you’ve enjoyed for the past 10 years.
This makeover will transform parts of your kitchen that you can’t see right away. Like you’ve always heard, it’s what’s inside that counts. In this case, it's what’s inside your drawers, cabinets, freezer, fridge and pantry. Following these simple strategies, you can bring life and luster back to what should be the healthiest room in the house.
Build For Speed
We’re all pressed for time. Kitchens often go unused because it can simply take too long to cook, and seems more like a hassle than a help. In this hurry-up world, a clean, organized kitchen will get more use than a cluttered mess that’s difficult to use. Creating an efficient workspace makes for healthier, faster and more enjoyable meal preparation.
- Clean and organize your pantry and cupboards. Throw out the old stuff and move the commonly used items to the front. Group together canned fruits, canned vegetables, tomato products, pasta items, canned meats, cereals, etc.
- Clean and organize the refrigerator and freezer. Then designate a specific shelf, drawer and area for your commonly used items. Make a special place just for leftovers! Do the same in your freezer, with a section for meats, vegetables, entree dinners, pizza. Don't pack the fridge tight; air needs to circulate to keep things fresh. Store meat on the bottom shelf of the fridge.
- Label shelves so you know exactly where all your ingredients are and grocery storage is a snap – so even the kids can help!
- Make sure all of your small appliances – crockpot, toaster oven, mixer, blender, dicer, can opener, pasta maker, wok – are easily accessible, clean, and in working order.
- Create a leftover storage system. Have freezer bags, plastic storage containers, labels and markers handy. Label and date everything that gets stored in your freezer or fridge.
- Untangle that jammed utensil drawer! You should be able to put your hand on just the right tool in 2 seconds flat. This includes the spatula, measuring spoons, measuring cups, ladle, can opener, knifes, pastry blender, etc. Hang frequently-used items on the wall, or store them in an open container on the counter for easy access.
- Place a recipe box and cookbooks in full view, not stuffed in a drawer somewhere.
Food substitution and sifting is the name of the kitchen makeover game.
- Throw out: Thick dressings, creamers, chips, dips, soda, pudding and just say no to Twinkies!
- Keep: Vinaigrettes, spinach, nuts, tomatoes, oatmeal, carrots, salsa, yogurt, natural applesauce.
- Take a close look at the calories on your condiment shelf. Mustard can be a low-calorie, tasty alternative to mayonnaise; barbecue is a nice substitute for sweet and sour; soy sauce and teriyaki sauce are loaded with sodium, an oyster sauce or some spicy mustards may be a better choice; hot sauces are usually low in calories and can spice up just about anything.
- Pay particular attention to complex and simple carbohydrates. Whenever you see refined products like white rice, white pasta, white potatoes, plain bagels or white bread, replace them with more natural choices, like whole grain (brown) rice, whole wheat pasta, sweet potatoes, or whole grain bread.
- Load up your kitchen with as many Super Foods as you possibly can.
- Have a can of fat-free cooking spray on hand. Use instead of higher calorie oils or butter.
- Load up on fresh produce. Canned and frozen varieties can keep well and be nearly as nutritious as fresh, if not packed in syrup. But they also often come with a lot of sodium, and anytime you eat fresh, you know you’re doing well.
Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization. See how many of these you have right now, and then see how you can slowly add more over time.
- Picture of your goal on the fridge
- Healthy cookbooks
- Very visible grocery list
- Coupon envelope or storage system
- NO pizza coupons
- Plastic cutting board (wood boards can spread germs)
- Easy-to-read and categorized recipe box or book
- Full set of measuring cups and spoons
- NO television in the kitchen or eating area (distractions can cause overeating)
- Usable kitchen table – free of clutter, bills, bookbags and projects
- Spice rack and spices
- Water bottles in the fridge
- Water filter
- Snack bowl on the counter, for all of those fresh fruits and healthy snacks you’ll have
- Paper towels (healthier than cloth for cleaning up messes)
Include these Foods for Maximum Body Benefits
-- By Becky Hand, Licensed & Registered Dietitian
Faster than a speeding bullet…
More powerful than a locomotive…
Nutrient dense and packed full of health enhancing properties…
Here come the SUPER FOODS!
These foods benefit the body in so many ways. They power your brain, and correctly and efficiently fuel your body. Super foods fight infection, enhance your immune system, and protect against diseases such as osteoporosis, heart disease, certain cancers, diabetes, and respiratory infections.
Include them often when planning your meals and snacks.
Vegetables
Red, yellow, and orange peppers
Mushrooms
Romaine Lettuce
Carrots, baby and regular
Kale and other greens
Garlic
Onions
Broccoli
Cauliflower
Sweet potatoes
Spinach
Green onions
Winter squash
Cabbage
Beets
Tomatoes
Fruits
Apples
Red grapefruit
Melons, any kind
Dried apricots
Red grapes
Prunes
Oranges
Berries, any kind
Dairy
Skim or 1% milk
Low fat yogurt with active cultures
Low fat cottage cheese
Meats and Seafood
Fresh fish, unbreaded
Salmon, canned or fresh
Tuna, canned or fresh
Lean, fresh beef, poultry or pork
Eggs
Soup beans, caned or dried
Veggie burgers
Nuts and seeds
Grains
100% whole wheat bread, bagels, pitas
Whole wheat pasta
Cornmeal
Millet
Bulgur
Brown rice
Whole wheat pancake mix
Oatmeal
Shredded Wheat
Dry cereal with >3 grams fiber
Low fat Triscuit crackers
Wasa fiber rye crackers
Miscellaneous
Extra virgin olive oil
Black olives
Dark (not milk) chocolate
Green tea
Salsa
Calcium-fortified juice
