To get the body you want, the environment you live in is vital. You have to be sure you are surrounding yourself with the things that will help you be successful.

What is a Kitchen Rescue and why is it important?

Everyone loves a makeover. Something about a makeover is refreshing, invigorating, inspiring. There’s something exciting about change and improvement. A kitchen rescue is a makeover for, well, your kitchen.

Dr. John Berardi, co-founder of Precision Nutrition, states in Berardi’s First Law:

If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.

In other words, remove anything from your possession that is holding you back from your goals. Keep only the food or drinks that you should be consuming. Why keep anything else?

We can be full of excuses when it comes time to making change.

• I bought it. It would be wasteful to throw it out.
• My spouse/child/roommate likes these.
• When it’s gone, I won’t replace it.
• I like to have a treat once in a while.
• It’s for a special occasion.

Let’s get real! We tend to sabotage ourselves. We shouldn’t tolerate these excuses even though they are our own. If it isn’t helping you reach our goals, you don’t need it—end of story.

A kitchen makeover replaces unhealthy food that triggers poor eating habits and replaces them with health-promoting foods. It helps you stay on track and in control. Those times when you’re about to pass out from malnutrition (okay, maybe that’s a little dramatic, but you know what I’m talking about) and can’t wait another minute to eat, you don’t want to face deciding between a slice of chocolate cake or an apple. A kitchen makeover helps you plan for healthy eating. You’ll appreciate having a battle-free food zone in your home.

Let me guide you through your kitchen makeover.

First things first, you must get rid of unhealthy food.

How to do it?

Grab a few garbage bags and start gathering all the unhealthy foods from your pantry and fridge. If it’s complete junk, trash it! Consider donating foods that have any redeeming qualities to a local food pantry. Whatever you decide, any foods or drinks that are holding you back have to go. If you think it’s junk, it is.

What is unhealthy food?

Unhealthy food is food that has no nutritional value and takes away from your health.

Why would you eat foods that have no nutritional value and ultimately take away from your health? If you truly took the time to think about that before eating, you most likely wouldn’t partake.

Obvious junk foods

• Cookies
• Chips
• Candy
• Soda/sweetened drinks
• Most frozen meals
• Margarine or other processed fats
• Instant foods like mashed potatoes
• Alcohol (yes, I said it), especially flavored/sweetened mixed drinks

Trick Foods

These are foods that seem healthy but aren’t. They’ve gone from whole, unprocessed food to something a machine spits out. They’re full of chemicals and sugar and have had all the nutrients stripped out.

• Breakfast cereals
• Sweetened yogurt and frozen yogurt
• Bread, unless it’s made exclusively from whole grains
• Crackers, even the whole grain ones
• Granola bars
• Processed cheese
• Fruit juice – no, it’s not “healthy” because it says “fruit”
• Regular peanut butter – the ingredients in healthy peanut butter is peanuts, and maybe sea salt. That’s all, nothing else.

A good rule is to check the labels. Look for forms of added sugars such as high fructose corn syrup and hydrogenated oil and preservatives.

Food you probably don’t think about 

You most likely don’t spend a lot of time thinking about these items. They are trickier than the two categories above because you might not consider them being bad for you.

Take the time to read the labels of the following items. You’ll discover they aren’t “food” at all.

• Condiments such as BBQ sauce and other sweetened sauces
• Sweetened relishes, mustards, and ketchup
• Salad dressings
• Bread crumbs, croutons, and other dried bread products
• Processed meats such as hot dogs, bacon, and deli meats

Other ways to figure out what you don’t want

When deciding what foods to purchase, ask yourself a few questions:

• Does this food have more than a few ingredients on the label?
• Can you pronounce all the ingredients?
• Does it come in a box, bag, or plastic container?
• How far away is this food from its original form? Can you determine what it used to be?
• Is this food perishable? – most foods that are good for you go bad quickly.

There are certainly exceptions, but for the most part, you don’t want to consume the above foods regularly.

Your kitchen is empty! What now?

Now it’s time to restock with healthy choices. Restocking is as critical as the removal process. If your shelves don’t look much different from when you started, you aren’t setting yourself up for success.

Remember Berardi’s First Law:  If a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it.

This law goes for healthy food, as well. If it’s in your possession, you will eat it. Let’s be sure you restock correctly.

How to restock

Restocking your kitchen can be challenging if you let it. Don’t overthink it. Start with the basics and build from there.

The most straightforward approach is to make a list of your favorite foods in each of these categories then head to the store.

• Fruits
• Vegetables
• Lean proteins
• Whole grains – (oats, quinoa, wild rice, brown rice, sprouted grain bread, corn, etc.)
• Nut/seeds

It doesn’t matter if fruits and vegetables are fresh or frozen. Just have them on hand so you will eat them. Any doubts you have about buying other foods is likely accurate. If it doesn’t seem healthy at first glance, it most likely isn’t.

Now let’s address the vegetable category. This category may be the one I get the most feedback. I didn’t realize how many people don’t like veggies. Listen, I was one of those people before making my healthy lifestyle change, so I get it. Growing to like vegetables is a process, but it can be fun. Trust me!

Start by adding a few vegetables at a time. I recommend squash and zucchini for beginners. These veggies don’t have intense flavors and are easy to roast. Slice or dice them, then add a little avocado oil, salt, and pepper. If you want more seasoning, consider using Thyme, Rosemary, or your favorite herb. Place them in the oven at 425 degrees and roast for 10-12 minutes or until they are tender. Be careful; they will be too soft if you over roast them. That’s all there is to it! Delicious, healthy veggies.

Moving on to labels. Don’t be fooled by the labels on the front of packages. They are there to entice you with claims like “low-fat,” “no sugar added,” “fat-free,” and so on. The nutrition label is where you should focus your attention. As I mentioned, the fewer ingredients, the better.

Try to shop seasonal, organic, and local food items when possible. The local farmer’s market is an excellent place to shop.

Am I saying you can never have “Food X” again? Of course not. However, I’d suggest you don’t keep it on hand. For example, if you’d like a cookie, have ONE from the grocery store’s bakery while you’re shopping. Don’t purchase an entire pack and take it home. Someone is going to eat them, and that someone could be you. Limiting yourself to one should satisfy your craving and save you from a disaster later.

You’ve almost completed your Kitchen Makeover. There are only a few more items you’ll need.

The equipment needed for eating well

Food isn’t the only component of a kitchen makeover. You’ll need some essential kitchen gear, as well.

• Measuring cups and spoons
• Knives
• Cookware set
• Bakeware set
• Large bowls
• Strainer
• Cutting board
• Spatulas and spoons
• Vegetable peeler
• Baking sheets
• Blender
• Steamer
• Casserole dishes
• Storage containers
• Shaker bottles

Summary and recommendations

Healthy people ensure they have healthy homes. They make sure their environment supports their goals. Changing your surroundings is one of the first steps to ensure you are successful in your journey to better living.

1. Remove non-nutritious foods from your kitchen and eliminate anything in your home that doesn’t support your goals.
2. Re-stock with healthy options.
3. Have a plan when you head to the grocery store. Take a list of the nutritious items you will purchase.
4. Be sure you have the appropriate kitchen equipment.

Bonus

Build a kitchen you enjoy, where you would want to spend your time. There’s no need to feel rushed while preparing meals because there’s something better going on in the other room.

Prep meals and snacks in advance. Having three to four meals prepared in advance will save time and lead to better success when you’re hungry or in a hurry.

Have some frozen fruits and veggies available, so you have a backup if the fresh supply runs out.

Keep a large cutting board handing for quick slices and dices.

Download your FREE Kitchen Rescue Pack here!  

• Discover how to simplify and easily create the perfect, chef-approved meal.
• Learn the secrets to fast and healthy meal prep so that you always have appetizing, supportive food ready when you need it.
• Enjoy delicious protein shakes that are quick to prepare and are excellent meal replacements when you’re short on time.