CHALLENGE OF THE WEEK

CHALLENGE OF THE WEEK: Kitchen Makeover Challenge

Eating well does NOT happen by accident.  It takes a little preparation to set yourself up for success.

All of your good intentions can fly out the window when you come home hungry and run to the fridge.  

Since your brain and body want food ASAP, it going to force you to reach for the fastest and most sugar laden food you have in your kitchen.

Kitchen Makeover Action Steps: 

Remove all the temptations out of your house. 

If it is in your home, you may break down and eat it. Your home should be a safe place to achieve your goals.  If you keep good food in your home, you will eat good food. 

If you have junk in the house “for your kids,” start by making better snack choices for them.  They will also eat what you keep in the house.  They will follow your lead in their adult life, so set the BEST possible example you can.

Start by GETTING RID OF THESE THINGS in the Refrigerator:

• Sodas & Juices
• Sauces – with high fructose corn syrup
• Cakes & other baked goods
• High Fat Cheeses
• Frozen Dinners
• Creamy Dressings
• Mayonnaise
• Regular Sour Cream
• Ice Cream
• Lunchmeat (it’s filled with sodium & MSG- even Boar’s Head)

Replace them with:

• Green Tea & Filtered Water
• Salsa & Guacamole
• Oil based dressings (No HFCS)
• Fresh Vegetables
• Fresh Fruit
• Greek Yogurt
• Hummus
• Mustard
• Lean cuts of Meat (Turkey, Chicken)
• Fresh Fish
• Low-fat Cottage Cheese
• Eggs (cage free)
• Lemon Juice

Then… GET RID OF THESE THINGS from your Pantry

(and by getting rid of, I mean donate or throw away, NOT EAT THEM!!)

• Pretzels
• Chips
• Cookies
• Crackers
• Boxed Cereal (Kashi Go Lean is ok- limit this)
• Bars (Larabars are okay)
• White Flour
• Instant Foods
• Regular or Artificial Sugars

Replace them with:

• Whole grain products (steel-cut, unsweetened, rolled, sprouted)
• Ezekiel Bread (put in the freezer)
• Nuts – Almonds & walnuts
• Goji Berries
• Flax Seed
• Chia Seeds
• Cacao Powder
• Dried Fruit
• Black Beans – limit
• Legumes -limit
• Canned Tuna
• Coconut Oil & Olive Oil
• Extra Virgin Olive Oil or Grape seed Oil
• Quinoa
• Spices
• Raw, organic, local honey, OR  palm/coconut sugar
• Protein Powders – cold pressed and no fillers 

This challenge will not only set you up for success to help you reach your goals, but by having healthier choices in the house, you will FEEL BETTER, HAVE MORE ENERGY, and Sleep like a baby. 

If you accept this challenge this Kitchen Makeover Challenge, make sure to let me know!