THE TOOLS FOR A HEALTHY KITCHEN MAKEOVER

HerSUPPZ Christine Schmieden, Competition Strength, Health & Wellness, Her Brand Ambassadors, Her Wellness, Nutrition Leave a Comment

Share and Enjoy !

Take a virtual tour of a healthy kitchen and learn the top tools of the trade. From the food in their pantries to the gadgets to make a seven-course meal, here is everything you will need.

Not only will these tools set you up for success it will also help ward away those pesky temptations. Whether you are ready to make a lifestyle change or preparing your meal prep for a competition in your future, we have everything you need to reach your goal.

β€œπ’žπ‘œπ‘œπ“€π’Ύπ“ƒπ‘” 𝒢𝓃𝒹 π’»π‘œπ‘œπ’Ή π“…π“‡π‘’π“…π’Άπ“‡π’Άπ“‰π’Ύπ‘œπ“ƒ π’Ύπ“ˆ π‘œπ“ƒπ‘’ π‘œπ’» 𝓉𝒽𝑒 π’½π’Ύπ‘”π’½π‘’π“ˆπ“‰ π’Άπ’Έπ“‰π“ˆ π‘œπ’» π“ˆπ‘’π“π’»-π“π‘œπ“‹π‘’ π“Žπ‘œπ“Š 𝒸𝒢𝓃 𝓅𝒢𝓇𝓉𝒾𝒸𝒾𝓅𝒢𝓉𝑒 𝒾𝓃.” – The Betty Rocker

REFRIGERATOR & FREEZER STAPLES

  • Almonds (Keep them in the fridge or freezer for longer shelf life. The cold doesn’t allow the oils to break down as quickly.)
  • Asparagus
  • Avocado
  • Bags of Frozen Vegetables
  • Beets
  • Berries
  • Broccoli
  • Cabbage
  • Cauliflower (You can make hummus, mashed ‘fauxtatos’, rice, pizza crust, bread pudding, muffins, and biscuits!)
  • Celery
  • Chicken breast
  • Cod
  • Eggs
  • Hummus
  • Kale
  • Pistachios
  • Romaine
  • Salmon
  • Salsa
  • Salsa
  • Sauerkraut
  • Spinach
  • Spring greens
  • Turkey
  • Zucchini
THE TOOLS FOR A HEALTHY KITCHEN MAKEOVER

Keeping your freezer stocked full of frozen vegetables is a great way to make sure you have them on hand for when you need them! Frozen veggies are flash froze at their peak time so you

https://www.pinterest.com/hersuppz/

ALL-STARS FOR YOUR PANTRY

HEALTHY KITCHEN TOOLBOX

The tools you use are just as important. A carpenter can’t build a home without his tool box. So, how can you expect to prepare your meals without your own?

A good knife set
A good pot/pan set with a 4 quart pot
Blender
Colander
Countertop grill
Perfect if you live in an apartment that doesn’t allow outdoor grills.
Food processor
Glass or aluminum baking set
Instant Pot
Kitchen shears
Cutting your chicken versus slicing on the countertop with a sharp knife.
Liquid measuring cups
Measuring cups
Measuring spoons
Meat thermometer
Mixing bowls
Food Scale
Shaker cup(s)
I have more shaker cups than friends
Slow cooker
Tongs
Tupperware/Gladware/Rubbermaid
Veggie spiralizer
Veggie steamer
Wisk

ADDITIONAL RESOURCES:
THERE’S AN APP FOR THAT
There are numerous recipe apps or meal trackers and calorie/macro counters. Having these apps at your fingertips will help ensure your success in the kitchen and help you switch things up.

AlltheCooks
Calorie Counter
Calorie King
Epicurious
Food IQ
Food Network in the Kitchen
Fooducate – scans barcodes
Go Meals
KitchenStories
LiveStrong (food library)
LoseIT 
MyFitnessPal (food library)
NYT Cooking
SideChef
SparkPeople
Tender
Yummly

PEOPLE & POPULAR NEWSLETTERS

If there’s someone you like or look up to, and they offer a newsletter, why not sign up for it? Often times, these newsletters are chock full of great tips and recipes that can help you keep things fun and fresh in the kitchen – and you don’t even have to think – they’re delivered right to your inbox.

HerSUPPZ.com (we think this one is The BEST one, of course!)

Mind Body Green 

Eatingwell.com 

WebMD.com 

Shape.com 

FoodNetwork 

My Recipes 

Seek out blogs as well – there are so many other folks out there tasting and sharing and blogging about it! A few, independent bloggers/experts:

Tom Venuto 

The Betty Rocker

Georgie Fear, RD 

JUST SAY NO: MY DIRTY DOZEN

Let’s look at a few things I avoid bringing in my healthy kitchen.

Sugar: evaporated, cane sugar, barley malt, rice sugar, fructose, corn syrup – it’s all sugar

Soy: science has shown that soy estrogens stimulate the thyroid which gives you a hyper-effect. This leads to a hypo-effect where you crash – poor energy, brain fog. All modern soy products are jam packed with anti-nutrients such as phytates, and toxins which are now linked to host of disease ranging from brain shrinkage to thyroid dysfunction.

Aspartame/Sucralose – neurotoxin and carcinogen

High Fructose Corn Syrup – #1 source of calories in America contributing to diabetes and obesity

Monosodium Glutamate (MSG) – turns off the β€œI’m full” receptors

Food Dyes – animal studies have linked food coloring to cancer

BHA and BHT – color preservative that effects the neurological system and when stored in the body can form cancer-causing compounds.

Potassium bromate – used for volume in food. Causes cancer in animals.

Trans Fat – increases bad (LDL) cholesterol levels and reduces the good.

Sulphur Dioxide – FDA does not recommend consumption by children. It causes breathing problems. Destroys Vitamin E and A in the body.

Sodium Nitrate – keeps meat red. Has carcinogenic properties once it enters the digestive system.

Sodium Sulphite – attributed to asthma, headaches, breathing problems. According to the FDA, 1 in 100 people are sensitive to sulphites.

You can read more about the no-no’s in your food from the Environmental Working Group here

And, I get it. You can’t be perfect and avoid everything all the time. It’s almost impossible to be an informed consumer these days. But, at the least, this can help. So step up your kitchen game and get to know your essentials to help make cooking and meal prep a breeze.

About the Author

Christine is a Women’s Physique Competitor of 6 years.Β She has roots in Wisconsin and currently resides in Colorado where you can find her hard at work in the Orthopedics Department at UCHealth.
She is an avid β€œ14er” summiting the peaks of the Southern Rocky Mountain Front Range in her spare time. Β She has her sights on completing all of Colorado’s 14ers (the mountain peaks above 14,000 feet of which there are 58) in the next two years. Β A strong advocate for women’s health, she is also a personal trainer with a special interest in pediatric and women’s fitness, nutrition, and bodybuilding. Β Christine attributes much of her success to having built a strong foundation of knowledge from her peers, mentors, and experts; as well as her fellow athletes.

More articles you may enjoy…

https://her.suppz.com/meal-prep-made-easy/
healthy kitchen
MEAL PREP MADE EASY
https://her.suppz.com/diet-101-healthy-ways-to-prep-your-body-for-summer/
healthy kitchen
DIET 101: HEALTHY WAYS TO PREP YOUR BODY FOR SUMMER
https://her.suppz.com/healthy-eating-with-carbs/
healthy kitchen
HEALTHY EATING WITH CARBS
https://her.suppz.com/6-pack-at-thirty-6-blog-7/
healthy kitchen
Prepping for Success
https://her.suppz.com/lose-fat-gain-muscle-at-the-same-time-now/
healthy kitchen
LOSE FAT & GAIN MUSCLE AT THE SAME TIME NOW
https://her.suppz.com/monster-cookie-protein-balls/
healthy kitchen
MONSTER COOKIE PROTEIN BALLS

GET YOUR FAVORITE PRODUCTS DELIVERED RIGHT TO YOUR FRONT DOOR!

https://suppz.com/

We would love to hear from you!  Leave your love in the comment section below or email us at [email protected]
Like us on Facebook, follow us on TwitterPinterestYouTube, and Instagram!
Don’t forget to sign up for our Newsletter! 

https://suppz.com/pages/brick-mortar-stores

DO YOU HAVE A WEIGHT LOSS STORY YOU WOULD LIKE TO SHARE?

We would love to hear about it! Let us know in the comment section below or email us your personal story of how you overcame and Found Your Strength! Email us atΒ [email protected]!

Resources:

EWG’s Dirty Dozen Guide to Food Additives: Environmental Working Group http://www.ewg.org/research/ewg-s-dirty-dozen-guide-food-additives

Article updated from January 2017

Share and Enjoy !