Getting rid of the tempting foods that are in our kitchen is a great way to maintain our weight loss goals over the summer
Carbohydrates are the sugars and starches found in breads, cereals, fruits, vegetables and beans. Carbs are broken down into glucose which is the main form of energy for our body and brain.
Carbs to Keep in Your Kitchen
- Vegetables – lots and lots of veggies!!! You can never eat too much!
- Fruit – summer is a perfect season for fresh delicious fruit!
- Beans (such as kidney beans, black beans, navy beans and chickpeas)
- Whole Grains (such as quinoa, oatmeal, kamut or spelt pasta, brown rice and whole-grain breads)
- Whole-grain bread is made from the entire grain kernel – the bran, the germ and the endosperm. Refined grains only contain the endosperm. It is important to have all 3 parts of the kernel. The bran contains fibre, B vitamins and minerals. The germ contains anti-oxidants, and Vitamins E and B. Research has shown that eating the entire grain has numerous health benefits such as lowering the risk of cancer, digestive diseases, heart-disease, diabetes and obesity.
- Try SPROUTED grains. Sprouted grain bread is “live” bread made with sprouted whole kernel grains that are mashed into dough. This results in a bread that is rich in minerals, vitamins, active enzymes and lignans (which protect against heart disease and cancer). The sprouting process also reduces the starch in the grain and therefore lowers the glycemic index of the bread.
Kitchen Audit – Carbs to Eliminate from your Kitchen
- Sugary Cereals (avoid cereals that contain less than 5g of fibre and more than 10g of sugar)
- Cookies, refined crackers, muffins, cakes, candy
- White or Fortified bread (Fortification occurs with refined grains. Manufacturers are sometimes required to fortify refined grains products to make up for the loss of vitamin)
- Sticky rice, white rice and even wild rice all have a high glycemic index and spike your insulin levels
- Sugary drinks like soda, sports drinks, energy drinks, juice
- Surprisingly brown rice pasta has the highest glycemic index of all the pastas so you will probably want to avoid or minimize it
Protein is required for repair and replenishment of our bodies. Our muscles, skin, hair and connective tissue are made up of protein. Protein is also involved in many of the body’s important chemical messengers such as enzymes, neurotransmitters and hormones. Protein can be either complete – meaning it contains all 9 amino acids (there are 20 amino acids and our body can make 11 of them but 9 of them our body must consume) or incomplete – meaning it contains some of the 9 amino acids.
Proteins to keep in your Kitchen
- Beans (black, lentils, chickpeas – yes they contain both protein and carbs)
- Chicken and Turkey
- Fish and seafood
- Beef and pork (eat sparingly like once per week because it causes inflammation & acidity)
- Tofu and Tempeh
- Nuts and nut butters
- Protein powder
- Low fat cheese and yogurt
- Hemp products
Kitchen Audit – Proteins to Eliminate from your Kitchen
- Flavoured, sugary yogurt
- Fatty red meat
- Full fat cheeses
- Luncheon meats or prepackaged meats because they contain nitrates and many chemicals
Fats are a necessary part of our diet. Fats are important for brain development, weight loss, energy levels, anti-inflammatory function and the protection against heart disease and stroke – just to name a few things! The type of fat we eat is what matters. We want to reduce/eliminate trans fats and partially hydrogenated fats. Fat is very calorie dense (it has twice as many calories per gram as protein and carbs) so keep that in mind when adding it into your meals.
Fat to keep in your kitchen
- Coconut butter, oil and milk
- Nuts and nut butters and nut milks
- Seeds and seed butters
- Hemp, chia and flaxseed
- Olive oil and olives
- Grapeseed oil (great for cooking because it has a high heat tolerance and not a strong flavour)
Kitchen Audit – Fats to Eliminate from your Kitchen
- Deep Fried Foods
- Anything with partially hydrogenated oils
- Anything with trans fats
- Ice Cream
If the bad foods are not in our house then we won’t be tempted to eat them. Of course it’s not always easy when other people living with us don’t have the same goals. One simple trick is to buy food for your family that you don’t like. For instance I love chips but if I buy Doritos instead, no problem resisting them because I don’t like them!!
Here’s to healthy summer eating!!