If you are like most of us, you are using the change in the calendar to reset something in your life. The majority of folks choose losing weight. What you probably already know is that the resolve often disappears come February first.
Here is a little tip to help maintain your resolution. Stock your kitchen with what I call “pantry essentials”. If healthful, convenient, and easy to prepare whole foods are around it will make you less likely to fall off the proverbial wagon.
Add theses foods to your kitchen pantry so that when cravings strike you are ready to crowd out the junk and prepared to have tasty flavorful whole foods available. Bon appetit!
1. Canned* fish: Tuna, salmon, or sardines for a pasta dish, salad, or sandwich filling.
2. Canned* beans: Lentils and black beans are a great source of protein for soups or casseroles. Try chickpeas or white beans on salads or to make a quick hummus.
3. Canned* tomatoes (no-salt added) diced or crushed, and tomato paste: For pasta, soups, curries, chilis, or homemade pizza.
4. Whole grains: Brown rice (all types), quinoa: Great as a side dish. Make a batch up at the beginning of the week and they will be ready to add to salads or as another hot breakfast option.
5. Rolled oats: Make porridge, muesli, healthy fruit crumbles, or add a handful to smoothies.
6. Corn tortillas, sprouted bread (Ezekiel is a good choice): For tacos, sandwiches, or enjoy with spread for breakfast.
7. Whole grain pastas: Cooked quickly, al dente, are a source of whole grains, and when combined with a protein source reduce the chance for spiking blood sugar and making you hungry later. Choose this type of whole grain no more than once a week.
8. Rice crackers: Healthy snack of its own or with dip. (not rice cakes).
9. Healthy oils: coconut oil (increases metabolism and enhances weight loss,
it's ideal for cooking, due to its stability at high temperatures), extra virgin olive oil for salads.
10. Nuts: Raw almonds, raw cashews, walnuts, for quick easy to carry snacks, and raw desserts.
11. Seeds: sunflower, sesame, hemp, chia, pumpkin, ground flaxseed; sprinkle on salads. Chia and ground flaxseeds boost smoothies nutritional value.
12. Spreads: Tahini (sesame paste) contains plenty of calcium, protein, and heart healthy fats, and nut butters.
13. Dried herbs and spices: Mixed Italian, turmeric, cumin, chili flakes, cinnamon, ginger (endless possibilities, you choose what you like!).
14. Condiments: Himalayan salt, ground black pepper, mustard; balsamic, rice wine, apple cider vinegar; reduced sodium soy sauce or tamari, and vegetable, chicken, beef stock. Adds a variety of flavors to meals.
15. Baking needs: Flour (wholemeal or spelt), baking powder, baking soda, vanilla essence.
16. Dried fruits: Raisins, cranberries, dates, dried apricots, figs. In moderation help with sweet cravings, and when mixed with nuts and seeds make a powerhouse snack.
17. Natural sweeteners: Coconut sugar or nectar, brown rice syrup, maple syrup, raw honey.
18. Dark chocolate: Cacao is healthy when eaten in moderation. Aim for at least 70% cocoa.
* Choose BPA free cans. Bisphenol A is a type of chemical that can accumulate in our bodies. It is found, among other places, in the lining of cans and is know to leach into the foods in the can, especially acidic foods like tomatoes. BPA is toxic to our cells and is considered to be a cancer-causing chemical.