Kitchen Makeover - Part 2

A few months ago, we posted a blog, Kitchen Makeover, where we talked about how to get your kitchen in working order so you can improve your healthy eating habits.  Today, we are going to talk a little more about little things you can do to further improve your odds of cooking and eating healthier in your own kitchen.

We said it last time and we'll say it again...organize, organize, organize.  When your kitchen (including pantry/cupboards/refrigerator) is organized, you'll be much happier spending time preparing food.  Here are few more kitchen organization tips.

• Do you have a lot of plastic, zip-top bags floating around?  Store like-size bags in one larger bag and label it.  That way you don't have to sift through numerous bags to find the right size.
• Keep masking tape and a Sharpie close by.  Use the tape to label leftovers for the refrigerator or freezer.  Be sure place a date on the label also to ensure freshness of the food item.
• Keep leftovers in one place in your refrigerator.  This will ensure you know what's in there and how long it's been in there.  No more searching through the fridge to find a container of moldy, leftover food.
• Have bottles of water (already filled) in the fridge.  Fill reusable bottles with water and store in your refrigerator so you can just grab and go!

Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization.  See how many of these you have right now, and then see how you can slowly add more over time.

• Picture of your goal on the fridge
• Healthy cookbooks
• Very visible grocery list
• Coupon envelope or storage system
• NO pizza coupons
• Cutting board for chopping fresh fruits and veggies
• Easy-to-read and categorized recipe box or book
• Full set of measuring cups and spoons
• NO television in the kitchen or eating area (distractions can cause overeating)
• Usable kitchen table – free of clutter, bills, bookbags and projects
• Spice rack and spices
• Water filter
• Snack bowl on the counter, for all of those fresh fruits and healthy snacks you’ll have!!

Healthy eating isn't difficult but it does take some planning and preparation.  Keep your kitchen canvas clean and you'll be more apt to experiment and spend time preparing healthy, delicious meals.  Try some of these tips and get your kitchen organized and ready.

Food Revolution Day

Obesity rates are staggering for the United States.  Childhood obesity and onset of "adult" (Type 2) diabetes in children are at epidemic rates.  It's time to take a stand and make a change.   May 19th is designated as "Food Revolution Day" by the Jamie Oliver Foundation.  According to their website, "Food Revolution Day is about connecting with your community through events at schools, restaurants, local businesses, dinner parties and farmers' markets. We want to inspire change in people’s food habits and to promote the mission for better food and education for everyone."

Now is the time you can make a conscious effort to think about where you food comes from and how you can make better choices.  Where can you start?  Stop by the Lexington Farmer's Market on May 19 and look for the Food Revolution Day table.  Grab some info on choosing fresh, unprocessed foods then peruse the many vendors from Central Kentucky and load up on some spectacular, locally-grown fruits and vegetables.

Meal planning isn't difficult but it does take some effort on your part.  When grocery shopping, take your time and look at food labels.  Compare brand items and watch for hidden sugars and fats.  Shop the perimeter of the store where the fresh foods are and stay away from the processed food aisles.  Not sure what to do with all the fresh foods?  Take a cooking class or search healthy eating websites for tasty (and healthy) recipes.  Better yet, talk with the farmers/growers at the farmer's market and find out how the best enjoy their products. 

Take a stand and vow to make a difference in your family's eating habits.  Choose a different fruit and vegetable each week to "highlight" in your kitchen.  Experiment with different tastes and textures.  You never know, you just might find new items to add to your dinner table.  Get your family (kids too) involved in meal preparation so it becomes a fun thing to do together.  You will be teaching your children better eating habits and how to make wiser food choices.

Kitchen Makeover

Did your eyes just get wide with excitement and did you have a little drool in the corner of your mouth when you read the title of today's blog?  Well, don't get too excited...I'm not talking about a major remodel in your kitchen.  What I am going to discuss is how you can makeover your kitchen to improve your odds with healthy eating and weight loss.

First, take a look at your kitchen.  Better yet, take a picture of all corners of your kitchen.  Look beyond the paint on the walls, the lighting, and the appliances.  Is your kitchen organized or do you get stressed just looking at a picture of your kitchen?  Organization is a major necessity to healthy eating.  Why aren't you in your kitchen more often?  Are you too busy to prepare healthy meals?  We all are busy but that's no excuse to NOT make your meals at home.  When you have an organized canvas to work with, food preparation becomes easier and more enjoyable.  You don't want to fight with looking through countless drawers and cupboards for tools.

Set aside some time to reorganize your cupboards, drawers and refrigerator.  Start in one section of the kitchen, pull everything out and check expiration dates.  Discard all expired foods...no exceptions!!  While you are checking out expiration dates, why not take a second and look at the food label.  Are you harboring overly-processed foods filled with additives and words you cannot pronounce?  Time to discard!!  Once you've cleaned out those unhealthy and old food items, take a moment to wipe the slate clean.  Wipe done cupboards/drawers/shelves and replace liners.  Now that you have a clean surface, replace items in an organized manner.  Group like-foods, bring frequently-used items to the front, label your shelves.  Organization makes your life easier.

The next step is to make sure your appliances are in working order.  Is that blender on your counter gathering dust?  Does that bread machine work?  If your appliances aren't working and cannot be repaired, get rid of them.  Now that you can find all the essential tools and foods, AND your appliances are in tip-top shape, it's time to get cooking!  Not sure where to start?  Hit the library and check out the cooking section.  There are plenty of options for cookbooks from vegetarian to clean-eating to bread making.  Take your pick!

Stay tuned for another blog entry on how to add healthier foods and gadgets to your kitchen.  Baby steps, though.  Your first step is to get that kitchen clean and organized.  It's not hard but it is a crucial step to getting healthy from the inside out.  Get your kitchen cleaned out and kick the clutter to the curb!!