Your Kitchen Lesson

Step #1: Your Kitchen

FACT: If a food is in your possession or located in your residence, you will eventually eat it!

While temptation is everywhere you go, you need a save place where the temptations don’t exist. Why not make this save place your home?
While internal control is critical, it takes time to develop. And until that happens, why not decrease the external temptations? People don’t bring alcohol to AA meetings as a means to improve the attendees’ self-discipline. Likewise, you shouldn’t try to “test” your will power with trigger foods at home.


“There’s no such thing as good or bad food; there are only good and bad times to eat certain foods.”

  • Soft drinks and fruit juices
    •  Why? High in sugar!!
    • Stick to water, green tea, coffee
  • Most commercially available dip and dressings
    • Why? Poor oil quality, too many calories and artificially ingredients.
    • Stick to homemade recipes with qualities
    • If you’re going to buy a pre-made option, find ones that have minimal ingredients and use extra virgin olive oil or canola oil as the main ingredient.
  • Processed Meat
    • Why? Many types of sausages, bacon, and related products are loaded with undesirable types of fat, tons or sodium, sugar and even carbohydrates.
    • Stick to fresh meats.
  • Frozen Desserts and Ice Cream
    • Why? Even low fat frozen desserts are sugar bombs waiting to sabotage your
    • Stick to dark chocolate, fruit and yogurt
  • Sugar – and Oil-laden Sauces & Dressings
    • Why? Many bottled sauces are nothing more than spiced high-fructose corn syrup (BBQ, ketchup, marinade) or spiced vegetables (horseradish sauce, hollandaise). However, eating these in moderation is always ok.
    • Stick with salsa, pesto, hummus, guacamole, low-sugar marinades (using healthy oils).
    • Getting familiar with sugar free spices and herbs is also a great way to add variation for you meals.
  • Most Processed Foods
    • Why? The “healthiness” of food generally declines in proportion to its degrees of precessing – even when “health” claims are made on the label.
    • Stick to whole foods as much as possible. If the food is separated from its original source by more then 3 steps, minimize its contribution to your diet.


Broccoli grows in the ground 1 step excellent
Chicken Brest protein from a chicken; injected with water 2 steps excellent
Whole grains grown in the grown then ground 2 steps excellent
Chili Mac pasta (ground grain, bran removed), high fat composite meat, tomato

concentrate, spices

7 steps poor

Processed Food Shortlist

-Snack foods (pretzels, chips, crackers, granola bars, cookies, cakes) -Frozen foods ( TV dinners, fish sticks, wafßes)

-Instant foods (mac and cheese, instant mashed potatoes, instant pancake mix) -Whitened foods (breads, rice, pasta)

-Deli foods (lunch meat)

-Boxed cereal (even the “healthy” ones)

What To Add To Your Kitchen Meat, Poultry and Fish

  • Lean ground sirloin
  • Boneless chicken
  • Whole chicken
  • Turkey, chicken or pork sausages
  • Salmon

Dairy and Eggs

  • Eggs
  • Cheese (feta, goat, manchego, havarti, aged white cheddar and parmesan).

Fruits and Vegetables

  • Try to stick to seasonal fruit and veggies
  • Locally grown if possible

Organic if possible, especially leafy greens

A Few Healthy Ideas

Apples, pears Dark leafy greens: spinach, kale
Citrus: oranges, tangerines, grapefuit Other green veggies: broccoli, green peppers, asparagus
Grapes: red, black, green Reds and Purples: red peppers, tomatoes, purple cabbage, beets
Tropical fruit: pineapple, bananas, mangoes Yellow and oranges: yellow peppers, squash, carrots
Berries: strawberries, blueberries Mushrooms, onion, garlic


Sauces and Condiments

  • Guacamole
  • hummus
  • pesto
  • peanut satay sauce
  • soy sauce
  • salsa
  • curry sauce
  • tomato pasta sauce
  • balsamic vinegar
  • white vinaigar
  • flavoured flax oil

Pantry Supplies

  • Grains
  • Oats (steel-cut, rolled or old fashion)
  • quinoa
  • whole barley
  • sprouted grains
  • buckwheat
  • whole wheat
  • whole grain rice
  • corn
  • oat bran
  • wheat bran
  • Raw Nuts and Seeds
  • Walnuts
  • almonds
  • pecans
  • cashews
  • flax
  • chia
  • hemp
  • pumpkin
  • Dried Fruit **
  • Raw Legumes
  • Lentils
  • chickpeas
  • split peas
  • kidney beans
  • Extra virgin olive oil
  • Cooking spray (canola or alive oil)
  • Spices

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