Give your kitchen a makeover!

Many times a year we like to clean things up - especially before the new year or perhaps in the spring for our annual “Spring Cleaning”. We clean out our inbox, get rid of junk, purge our closets, donate things we no longer need etc. There’s one area that we tend to neglect that could always use a serious clean out - and that’s our kitchen. A space we spend a lot of time in everyday, but never really think about cleaning out and purging. Here are some tips to help you clean out your kitchen and make space for all the good stuff!! Please note this may not be a one day thing - this may take a week or so, so take your time, do one cabinet at a time if you have to, but after this cleanout you’ll feel so much better!

Three things to ask yourself as you’re cleaning out your kitchen.

1. Is this healthy? Read the ingredients list AND label

2. What is the expiration date - is it still any good? Throw it out if not.

3. Can this be donated if I don’t eat it (i.e. is it open or not)

Start with your pantry. What the heck is in there anyways?! 

Get an inventory of what you currently have. As you take things out we suggest organizing them (sorry type A over here). Boxed goods over here, canned goods over here, things that are open/expired things in this trash. Take a look at what you currently have - is it healthy? Read the labels, what are the first three ingredients? Sugar? Toss it. Whole grains? Keep it! You get the drift. 

Once you get everything out, make a list of what you may need to replace some of these items. It’s a bit overwhelming at first, but restocking your pantry with the good stuff will help you eat healthier! Here are some things to focus on as you make your list.

Swap your grains:

Choose a diverse selection that includes farro, buckwheat, brown rice, quinoa, whole wheat pasta, whole wheat couscous, steel-cut oats, and whole grain cereals. These whole grains contain a lot of fiber and some protein to help stabilize your blood sugar and keeps you full longer. 

Bring on the canned goods:

For protein: think beans, legumes, canned fish (we recommend Wild Planet). When purchasing canned good opt for low sodium versions to keep the salt at a minimum. You can also purchase canned vegetables/fruit just opt for the versions that are low sodium or packed in water or their own juices.

For healthy fats: extra virgin olive oil, avocado oil, nuts (unsalted or lightly salted) and seeds are fabulous additions to any meal!

Spices: Stock your pantry with spices and low-sodium broths to help flavor your meals without adding more salt or sugar. Play around with the spices to see what you like! 

Nutrient dense snacks: we can’t forget the snacks! Choose healthy versions of your common snacks such as whole grain crackers, popcorn, nuts, dark chocolate (yes we said chocolate), nut butters (choose versions that are just the nut without added sugar or oils), unsweetened dried fruit. These paired with a protein or healthy fat are great alternatives to your other counterparts of crackers and such. 

Now restock!

When you restock - put the good stuff in the front and organize! Things like chocolate or your “sometimes foods” as we call them in our house shouldn’t be front and center. Put them at the top or bottom of your pantry or in the back so it’s not the first thing you see everytime you open the door. 

Next stop - your refrigerator

Do this same thing with your fridge and freezer. Take everything out. Look at the labels, look at the expiration date, throw stuff out that’s expired etc. Pay special attention to your condiments which can be loaded with sugar! 

Now, let’s restock with the good stuff!

Fruits and Veggies

Restock your fridge with veggies and fruit. Don’t be afraid of frozen items either if you find that the fresh stuff goes bad quickly - frozen fruit (just the fruit) is great for smoothies or yogurt bowls and frozen veggies (just the veggies no sauces) are perfect for a quick meal. If you do purchase fresh, try to purchase in season. It’s not only less expensive but its more nutritious! Also pay attention to the Clean 15 and Dirty Dozen when it comes to produce from the EWG. 

Condiments

Restock your fridge with healthier condiments. We love Primal Kitchen as their products are cleaner and low in sugar. We also use the Yuka app to help us find the healthiest versions of our favorite things! So for things such as ketchup, mustards, sauces etc. ensure they are low in sodium and sugar and read the ingredients! 

Whole Grains

For breads we like to keep them in the freezer so they don’t spoil and focus on whole grain, sourdough or rye. We like Daves Killer Bread for sandwhiches or just making the bread ourselves!! We also like to make big batches of grains and freeze them for easy dinners. Things like quinoa, rice and farro freeze well!

Proteins

We always have a rotisserie chicken either in the fridge or freezer for a quick protein source. Lean proteins such as chicken, turkey, fish, and lean cuts of red meat are great options to stock in your freezer as well. Remember cooked meat only lasts 3-4 days in the fridge so if you’re not sure you’ll eat it within that time frame it’s best to freeze it.  Eggs are also fabulous and you can hard boil them for a quick meal. 

Healthy fats

Avocados and hummus are great for dipping and sandwiches so we always have those on hand. Hard cheese such as cheddar is also a great snack in moderation (we like organic cheese sticks - not just for kids!)

Some treats

We fully believe in moderation!!! We always keep some good dark chocolate in the freezer for a treat when we want it - but again it’s not front and center so we don’t always see it when we open the fridge. 

When you put things back in the fridge try to keep it organized so nothing goes bad. Label leftovers when you cooked them so you know when they expire. Good rule of thumb - Fish 1-2 days, meat 3-4 days, grains 5 days. 

Okay, hopefully this wasn’t super overwhelming, but doing this cleanout will ensure you are stocked with the good stuff! Have questions? Email us! info@vos-fitness.com.