Last time we went over the “why” we need to rid our house of junk to protect and enhance our physique. This week lets delve into the “how” we go about doing that and “what” we should be replacing.
I need to preface this cleaning with a simple warning: This will be hard. Throwing the first few half full bottles of sauces and condiments will be difficult and someone may need to pry them from your hands. One piece of advice, emotionally disconnect yourself from the food. The food is simply something you bought; you are not throwing away a piece of yourself each time that sugar bucket hits the garbage.
Alright, let’s get down to it.
Let’s begin in the refrigerator.
Start by getting rid of that stuff in the back. It’s been there for 3 months. You didn’t use it last month, and you won’t use it next month. Clean house, and get rid of it.
Furthermore, anything containing mold should also be thrown. Unless of course, you are running your own culture lab, then well, maybe just move it to the lab.
Now, lets move to the infamous door. Don’t get intimidated. There is a lot of work to do, but here are 4 hints to help you get started.
GET RID OF ANYTHING CONTAINING…
1. High Fructose Corn Syrup — At some point I will do an entire post on fructose and its detriments to our health, but for right now just trust me, clean house. Your physique and health will thank you. If it has HFCS in it throw it immediately.
2. Sugar (syrups – agave, maple, corn, anything ending in –ose – fructose, sucrose, dextrose, HFCS, brown sugar etc…) If sugar is in the first five ingredients on the list, get rid of it. I would even go as far as getting rid of it all together if it’s anywhere in the ingredient list.
3. Hydrogenated & Partially Hydrogenated Oils (partially hydrogenated vegetable oils, hydrogenated oils, margarine etc…) — Partially hydrogenated oils are more commonly known as trans fats. Fully hydrogenated oils do not contain trans fats but are still unhealthy. Don’t simply look at nutritional facts. If a product contains these ingredients, clean house, even if it is considered to trans fat free.
4. Canola Oil, Soybean Oil, Sunflower Oil and Palm Oil. Look closely at your dressings because these will be major ingredients in most of them. The reasons “why” are way beyond the scope of this article, but one quick tidbit is simply their high concentration of Omega 6s to Omega 3s (with the exception of canola oil).
I need you to actually go into your fridge and look at some labels. This is your health we are talking about and if improving it and/or looking good naked is a goal make a conscious effort to do this.
3 FOODS (if you can even call them that) TO THROW IMMEDIATELY
1. Fruit Juice
2. Soft Drinks (seriously, stop drinking soda)
3. Baked goods, bars, bagels, and pastries – save these for special occasions. If these are available 24/7, hello snacking.
Remember the rule, if it’s in your house, you WILL eat it.
You are probably thinking, “What do I replace all this stuff with?”
Your staples should be…
• olive oil
• flaxseed oil
• coconut oil
If you want to get exotic, pick up avocado oil and walnut oil. Remember, these are your staples, if you have other oil occasionally that is fine but these MUST be your go-to’s.
I will never leave you hanging so her are a few action steps to get you building some momentum towards a healthier you.
MAKE YOUR OWN DRESSING
Ever thought about making your own dressings? Doing so is actually fairly easy. All you need is a large salad dressing shaker and a few key ingredients.
Start with a base of
1. Extra Virgin Olive Oil
2. Add a vinegar (apple cider, balsamic, red wine, white wine, rice)
The magic ratio of oil to vinegar is 3 : 1
Then add spices (not all of them but here are some examples)
1. 1/4 c. stone ground mustard
2. Juice of 1 lemon
3. Juice of 1 lime and handful of chopped cilantro
4. Chopped basil, oregano and rosemary
5. 1/2 c. pureed raspberries
You can also buy some quality dressings but be aware of the ingredients and added sugars. Look in the organic section or at a small co-op for better selections.
5 PHYSIQUE FRIENDLY SAUCES AND CONDIMENTS
Here are 3 sauces and condiments that won’t wreck your physique. Plus, you can buy these pre-made at the store or make your own.
4. Hot Sauce (I LOVE TABASCO)
*When buying the above foods be sure to check for the previously mentioned ingredients to make sure none of the health wrecking components are sneaking their way into your diet.
This should give you a quick idea of what should and should not be in your fridge. Take the courage to throw away the stuff sabotaging your health and replace it with healthy alternatives.
Here is quick list of resources to improving your kitchen. I tend to find cheaper items online, and quite frankly its easy. Buy in bulk and save.
Salad Dressing container:
Great cooking oil, marinade, and a whole host of EVERYTHING
Quality Salad Dressing and Seasoning Ingredients