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How To Do A Kitchen Makeover

A kitchen makeover involves surveying your kitchen setup. This survey helps to identify the presence of high and low quality foods, time-saving food prep appliances and convenient food storage systems.

In addition, you will be able to  identify high calories/processed foods that can trigger overeating as well as options for replacement with more nutrient dense alternatives.

There are four components to a Kitchen Makeover:

  1. Get rid of low-quality foods
  2. Take inventory of appliance and storage systems
  3. Restock high calories/processed foods with more nutrient dense alternatives
  4. Basic cooking tips

 

Get Rid of Low-Quality Foods

These foods are generally found in the pantry and sides of your fridge. They typically consist of snack foods, canned goods, processed items, sauces, dressings etc.

A good guide to identifying these foods is to look at the ingredient list for trans fats, high fructose corn syrup, sugar, food additive and preservatives (often polysyllabic words that are difficult to read).

In general, the less processed the better.

Bring a three boxes and divide these foods into:

  1. Donate to food bank  (i.e. fit for consumption, but not good choices)
  2. Compostable
  3. Garbage

 

Appliance and Storage Systems

The basic necessities should include:

  • A good set of pots and pans
  • A good set of knives
  • Basic cooking utensil kit, e.g., spatula etc
  • A large blender (e.g. Vita-mix or Ninja) and a smaller blender (e.g. The Magic Bullet)
  • Shaker bottle for drinks on the go
  • Glass food storage containers
  • A portable cooler for carrying pre-made meals
  • Measuring cups and spoon
  • Grill
  • Aluminum foil, parchment paper and zip-log bags

Bed, Bath and Beyond and/or Costco are good places to purchase the above.

 

Restocking Your Kitchen

Once your fridge, pantry and drawers are cleaned out, make a trip to bed, bath and beyond  and/or Costco  for storage systems that will help you keep organized. Then hit healthier grocery stores like Co-ops,  Whole Foods and Trader Joe’s. The perimeter is the place to find fresh, whole foods, then hit the frozen foods and end with “healthier” packaged and canned goods.

It’s a good idea to go with a list of the staples you will need, e.g. spices, baking goods and some canned goods, along with meal planning ideas for 3-4 days.

Basic Cooking

Some basic cooking skills and ideas can involve:

  • Making Power Smoothies
  • Chopping fruits and vegetables and putting them in storage containers (3-4 days worth)
  • Grilling and preparing protein selections for 3-4 days (this can also include marinating)
  • Making homemade energy or protein bars
  • Having a breakfast ritual, e.g. smoothie and some protein
  • Making Sunday a prep day
  • Getting a few good/Healthy cook books. Some of my favorites include:

-Practical Paleo  http://www.amazon.com/Practical-Paleo-Customized-Whole-Foods-Lifestyle/dp/1936608758

– Feeding the Whole Family  http://www.amazon.com/Feeding-Whole-Family-Recipes-Children/dp/157061525X

– Anything by Tom Malterre    

https://wholelifenutrition.net/books

– Elana’s Pantry

http://elanaspantry.com/cookbooks/

 

  • PCC in Seattle often has cooking classes that can be useful

 

Transforming your kitchen is a key to creating healthy and sustainable eating practices. 

When was the last time you had a kitchen Makeover?

 

References

Berardi, J., & Andrews, R. (2015). The Essentials of Sport and Exercise Nutrition. Precision Nutrition Inc.

 

About the Author

Dr. Geoff LecovinNaturopathic Physician/Chiropractor/Acupuncturist/Certified Strength and Conditioning Specialist/Corrective Exercise Specialist/Performance Enhancement Specialist/Certified Sports Nutritionist/View all posts by Dr. Geoff Lecovin

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