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Transform Your Body…Transform Your Life!

HOW TO STOCK A HEALTHY KITCHEN

Building A lifestyle That Honors YOU

Maureen Wielansky - Holistic Health Expert



STEPS TO A HEALTHY KITCHEN

Extreme Pantry MakeoverStocking The PantryStocking The FridgeStocking The FreezerEssential Tools for Healthy Cooking


EXTREME PANTRY MAKEOVER

Get rid of unhealthy temptations & less than nutritious foods

Be sure to get rid of all items that contain trans fatsThrow out all processed foods and packaged baked goodsClean out all items made with enriched flour


STOCKING THE PANTRY

HERBS AND SPICES:– Himalayan salt– Black Peppercorns– Sesame Seeds– Dried herbs; basil, oregano, Italian seasoning, rosemary, thyme, etc.– Dried spices; cumin, curry, ginger, turmeric, red pepper flakes, paprika, chili powder, etc

FRUITS AND VEGETABLES:– Dried Fruits– Water packed fruits– Sun dried tomatoes, canned tomatoes, sauces and tomato paste– Dried mushrooms– Raisins


STILL STOCKING THE PANTRY

CONDIMENTS, OILS, & OTHER INGREDIENTS– Extra Virgin Olive Oil– Extra Virgin Coconut Oil– Vinegars; apple cider, balsamic, red wine, orange mango, champagne– Cocunut milk– Sea vegetables– Salsa– Olives– One serving sized wine bottles– Relish, Mustard– Agave nectar, maple syrup and brown rice syrup– Tahini– Indian sauces for simmering– Curry Paste


STOCKING THE PANTRY PART 3

LEGUMES, NUTS AND WHOLE GRAINS:– Dried Lentils, peas, and beans– Whole grain pastas; rice, quinoa, whole wheat soba etc.– Brown Rice– Oats, milet, amaranth, etc– Canned Beans– Pistachios, raw almonds, raw walnuts, raw cashews, etc.– Nut butters.


STOCKING THE PANTRY PART 4

MISCELLANEOUS:– Canned Sockeye Salmon– Canned sardines, anchovies, etc.– Whole grain crackers, rice chips, etc– Whole wheat bread crumbs– Dark Chocolate chips and bars– 60% cocoa powder, cacao nibs, cacoa powder, etc.– Marinara Sauce– Reduced sodium chicken & vegetable broths– Green tea– Whole grain pancake mix– Unsweetened almond milk or rice milk– Flaxseeds


STOCKING THE FRIDGE:

Nut or rice milksHard cheeseGoat or feta cheeseRoasted or rotisserie chickenNitrate free lunch meat or poultry sausageFree range organic eggsWhole grain sandwich wrapsLong lasting fruits and vegetablesPestoHorseradishDijon mustardSoy SauceLow Sugar jams


STOCKING THE FREEZER

ShrimpWild caught salmonFrozen fruitsChicken breastsFrozen vegetablesWhole wheat sliced bread or pitaWhole grain wafflesFrozen fruit barsHomemade soups, sauces, casseroles, etc


ESSENTIAL TOOLS FOR HEALTHY COOKING

Food processor makes chopping vegetables easy.Powerful blender such as Oster or Vitamix for making smoothiesVegetable juicer such as Champion for juicing vegetables and fruitsVegetable steamer to lightly steam vegetablesSharp knives to easily cut and chopCrock pot for easy and healthy meals at he end of a long dayPopcorn maker for healthy, fiber-filled snacks such as Crazy EightsGlassware for freezing extra food for easy defrosting and reheatingWaxed paper and wax paper bags for plastic free food storage and portabilityChemical free cleaners from manufacturers like Method, Mrs. Meyers, etc.Sharpie and labels for recording dates on frozen foods, sauces, etc


ARE YOU READY?

ARE YOUREADY TO TAKE THE FIRST STEP?GREAT, SCHEDULE YOUR KNOCK OUT BODY BREAKTHROUGH SESSION TODAY:https://my.timedriver.com/55RBH Remember…what do you have to lose except a few pounds!

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