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 competition in your future, we have everything you need to reach your goal.
“𝒞𝑜𝑜𝓀𝒾𝓃𝑔 𝒶𝓃𝒹 𝒻𝑜𝑜𝒹 𝓅𝓇𝑒𝓅𝒶𝓇𝒶𝓉𝒾𝑜𝓃 𝒾𝓈 𝑜𝓃𝑒 𝑜𝒻 𝓉𝒽𝑒 𝒽𝒾𝑔𝒽𝑒𝓈𝓉 𝒶𝒸𝓉𝓈 𝑜𝒻 𝓈𝑒𝓁𝒻-𝓁𝑜𝓋𝑒 𝓎𝑜𝓊 𝒸𝒶𝓃 𝓅𝒶𝓇𝓉𝒾𝒸𝒾𝓅𝒶𝓉𝑒 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.)
- Bags of Frozen Vegetables
- Cauliflower (You can make hummus, mashed ‘fauxtatos’, rice, pizza crust, bread pudding, muffins, and biscuits!)
- Chicken breast
- Spring greens
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
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|
Perfect if you live in an apartment that doesn’t allow outdoor grills.
|Glass or aluminum baking set|
Cutting your chicken versus slicing on the countertop with a sharp knife.
|Liquid measuring cups|
I have more shaker cups than friends
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.
|Calorie Counter |
|Food Network in the Kitchen|
|Fooducate – scans barcodes|
|LiveStrong (food library)|
|MyFitnessPal (food library)|
PEOPLE & POPULAR NEWSLETTERS
If there’s someone you like or look up to, and they offer a newsletter, why not sign up for it? Oftentimes, 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!)
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:
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 a host of diseases 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 “I’m full” receptors
Food Dyes – animal studies have linked food coloring to cancer
BHA and BHT – a color preservative that affects 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.
Sulfur 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 sulfites.
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. She lives in Colorado and works in the Orthopedics Department at UCHealth.
Christine is an avid “14er” summiting the peaks of the Southern Rocky Mountain Front Range in her spare time. 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.
Christine loves participating in the success of others and does everything she can to help them smash their goals!
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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