{"id":2231,"date":"2017-05-14T19:09:27","date_gmt":"2017-05-14T19:09:27","guid":{"rendered":"http:\/\/rosiemoore.com\/?p=2231"},"modified":"2021-01-19T23:37:57","modified_gmt":"2021-01-19T21:37:57","slug":"spring-clean-kitchen","status":"publish","type":"post","link":"https:\/\/rosiemoore.com\/spring-clean-kitchen\/","title":{"rendered":"How to Spring Clean Your Kitchen"},"content":{"rendered":"\n<p>You\u2019re probably doing it with your closet right now: spring cleaning! So let me ask: have you done it for your kitchen too? And I\u2019m not just talking about wiping down the counters, getting rid of that grease you\u2019ve been ignoring for too long, or reorganizing your counters. I mean the food.<\/p>\n\n\n\n<p>It\u2019s easy for most of us to look at our clothes and see what needs to go \u2014 but that\u2019s not always the case when it comes to what\u2019s in the fridge and pantry. That\u2019s where I\u2019m here to help.<\/p>\n\n\n\n<p>Below are my top tips for setting up a healthy kitchen to support your health and fitness success year-round. We\u2019ll start with the pantry first, then move on to the fridge.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u201cSpring Cleaning\u201d Your Pantry<\/h2>\n\n\n\n<p>It\u2019s best to start with a clean sweep of everything unhealthy that needs to go. If it\u2019s not in your house, you\u2019re much less likely to reach for it. After removing the bad, you can think about what to swap or add in its place.<\/p>\n\n\n\n<p>I\u2019ve broken it down by category with examples of foods to remove, followed by options for swapping them out:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Baking Products<\/h3>\n\n\n\n<p>Baking can be healthy, but the ingredients you use matter.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>White flours<\/li><li>Refined sweeteners like white sugar and high fructose corn syrup<\/li><li>Artificial sweeteners<\/li><li>Hydrogenated oils or butters<\/li><\/ul>\n\n\n\n<p>Swap it with:<\/p>\n\n\n\n<ul><li>Whole grain flours, coconut flour, or almond flour<\/li><li>Maple syrup or brown rice syrup<\/li><li>Stevia<\/li><li>Extra virgin, cold-pressed coconut oil<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Grains<\/h3>\n\n\n\n<p>Refined grains spike your blood sugar and provide hardly any fiber or nutrients, so get purge those and add in wholesome whole grains.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>White pasta<\/li><li>White rice<\/li><li>White bread (or bread advertised as \u201cwheat\u201d but that doesn\u2019t have \u201cwhole wheat\u201d as the first ingredient)<\/li><li>Breakfast cereals<\/li><\/ul>\n\n\n\n<p>Swap it with:<\/p>\n\n\n\n<ul><li>Dried whole grains, such as brown rice, millet, and quinoa<\/li><li>Pasta made of black bean or edamae<\/li><li>Sprouted and whole grain breads<\/li><li>Oats<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Canned Products<\/h3>\n\n\n\n<p>The best canned products only contain the ingredient of the food you\u2019re buying, and maybe water.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>Peanut butter containing hydrogenated oils and salt<\/li><li>Canned corn or beans in added salt, sugar, or oil.<\/li><li>Fruits or vegetables canned in salt, oils, syrups, or added sugars<\/li><li>High-sodium and\/or cream-based soups<\/li><\/ul>\n\n\n\n<p>Swap it with:<\/p>\n\n\n\n<ul><li>All-natural nut butters (with nuts as the only ingredient)<\/li><li>Frozen, dried beans or canned beans water<\/li><li>Fresh fruits and vegetables<\/li><li>Low-sodium vegetable soups<\/li><li>Organic low-sodium broths or protein-based soups<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Packaged Snacks<\/h3>\n\n\n\n<p>The less packaged snacks, the better. Here are some of the biggest ones to toss.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>Any packaged candies or chocolates<\/li><li>Nutrition or cereal bars<\/li><li>Pretzels, chips, or cookies<\/li><li>Trail mix with added oils, sugars, or chocolates<\/li><li>Store-bought popcorn<\/li><li>100-calorie snack packs or other snacks with sugar in the ingredient list<\/li><\/ul>\n\n\n\n<p>Swap it with:<\/p>\n\n\n\n<ul><li>Fresh fruits and&nbsp;veggies like baby carrots, celery, cucumber, peppers<\/li><li>Protein bars and fruit and nut bars (Note: ensure they just contain fruit and nuts, like Larabars)<\/li><li>Roasted salt-free and oil-free nuts with ground flaxseed<\/li><li>Full popcorn kernels you can air-pop<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\u201cSpring Cleaning\u201d Your Fridge<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"http:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fridge-clean.png\" alt=\"\" class=\"wp-image-2248\" srcset=\"https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fridge-clean.png 800w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fridge-clean-300x225.png 300w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fridge-clean-768x576.png 768w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fridge-clean-250x188.png 250w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Dairy Products<\/h3>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>Fat-free milks<\/li><li>Fat-free or fruit filled yoghurts<\/li><li>Margarine or fake butter products<\/li><li>Egg beaters<\/li><\/ul>\n\n\n\n<p>Swap it for:<\/p>\n\n\n\n<ul><li>Unsweetened whole or non-dairy milk (like almond milk)<\/li><li>Greek yoghurt and Keffir<\/li><li>Real, pastured butter<\/li><li>Real, pasture-raised eggs<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Condiments<\/h3>\n\n\n\n<p>A lot of store-bought condiments are full of sugars, additives, and processed ingredients. Think more whole-food sources for dressing your food.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>Store-bought salad dressings<\/li><li>Mayonnaise and Miracle Whip<\/li><li>Ketchup with added sugars<\/li><li>Chocolate syrups<\/li><\/ul>\n\n\n\n<p>Swap it for:<\/p>\n\n\n\n<ul><li>Healthy oils, vinegars, lemon juice, or homemade dressings<\/li><li>Hummus<\/li><li>Guacamole<\/li><li>Sugar-free ketchup<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Drinks<\/h3>\n\n\n\n<p>Any drink with added calories, besides smoothies, is better thrown out.<\/p>\n\n\n\n<p>Remove:<\/p>\n\n\n\n<ul><li>Fruit juices<\/li><li>Sodas<\/li><li>Mixed alcoholic drinks<\/li><\/ul>\n\n\n\n<p>Swap it with:<\/p>\n\n\n\n<ul><li>Fresh fruits<\/li><li>Herbal teas or organic coffees<\/li><li>Water<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Add in the Good Stuff<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"http:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fruit.png\" alt=\"\" class=\"wp-image-2250\" srcset=\"https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fruit.png 800w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fruit-300x225.png 300w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fruit-768x576.png 768w, https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/kitchen-fruit-250x188.png 250w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p>Make sure your fridge stays stocked with plenty of whole fruits and vegetables you enjoy, good sources of proteins, healthy fats like flaxseeds, walnuts, and avocados, and wholesome grains and starches. The closer each item in your kitchen is to its whole, natural state, the better it is for you health and waistline.<\/p>\n\n\n\n<p>If you\u2019d like a personalized reboot of your own kitchen with an experienced health and fitness coach, <a href=\"http:\/\/rosiemoore.com\/contact-me\/\">contact me<\/a> and let\u2019s talk!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019re probably doing it with your closet right now: spring cleaning! So let me ask: have you done it for &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"How to Spring Clean Your Kitchen\" class=\"read-more button\" href=\"https:\/\/rosiemoore.com\/spring-clean-kitchen\/#more-2231\" aria-label=\"Read more about How to Spring Clean Your Kitchen\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":2244,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","ub_ctt_via":"","kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[1],"tags":[],"featured_image_src":"https:\/\/rosiemoore.com\/wp-content\/uploads\/2017\/05\/success-shortlist-2.png","author_info":{"display_name":"Rosie Moore","author_link":"https:\/\/rosiemoore.com\/author\/rosiemooregmail-com\/"},"_links":{"self":[{"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/posts\/2231"}],"collection":[{"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/comments?post=2231"}],"version-history":[{"count":0,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/posts\/2231\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/media\/2244"}],"wp:attachment":[{"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/media?parent=2231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/categories?post=2231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rosiemoore.com\/wp-json\/wp\/v2\/tags?post=2231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}