Tips From a Booty Camper's Kitchen Clean-up
By JJ Virgin, CNS
Cleaning out your kitchen:
Read the labels. Be on the lookout for partially hydrogenated oils and high fructose corn syrup; avoid these!
Choose items that are high in fiber, don't contain white flour, are low in sugar grams and fat grams (especially saturated fat).
Be sure to look at the recommended portion sizes when you are assessing the item.
Don't keep the unhealthy stuff for the "rest of the family." They need to eat healthy too! Remember, the time to create good eating habits is when you are young. Exposure to healthy foods will become their preference, so if you keep exposing your kids to sugar cereals and French fries, you are teaching them to enjoy it!
To sauté with lots of flavor and hardly any fat, mist your veggies lightly with olive oil using a mister and then sauté in a pan, adding chicken broth as needed to prevent sticking.
After cooking the leanest ground beef (96% lean), chicken or turkey, run it under water in a colander to rinse off the rest of the fat.
What I tossed from Michele's pantry and why:
Everything in here was Low Response Cost, Low Nutrient Yield and had lots of sugar and bad fats. These are what Dr. Phil calls "hunger drivers":
Large size BBQ sauces -lots of hidden sugar here
1/2 Gallon containers of pancake syrup - more sugar
Shortbread cookies - sugar and saturated fat
Fruit gummy snacks - all sugar
Boxes of sugar
Jumbo ketchup - hidden sugar here too!
Cookies - sugar and bad fats
Chips, chips, more chips - fats and a lots of salt
Ranch dressing - loaded with fat
Biscotti cookies - sugar
Flour tortillas - white flour and lard
Ramen noodles - they're deep fried and full of fat
Hard taco shells - bad fats
Wheat crackers - unless it says whole wheat, it's white flour in disguise)
What I put into Michele's pantry and refrigerator:
Here are some great staples that are High Response Cost, High Yield Foods that naturally are hunger suppressors:
Fresh fruit including pears, apples, kiwis and tangerines
Fresh and dried herbs including Mrs. Dash in assorted flavors
Sugar-free vanilla extract and cinnamon for natural sweetness
A rainbow assortment of veggies for salads and snacking
Lemons and limes
Emergency Vitamin C to put in sparkling water for a pick-me-up
Low carb pasta
Whole grain crackers
Whole wheat crackers
Whole grain hot cereal
Kashi Go Lean cereal
Marinara with no sugar added
Rice wine vinegar
Extra virgin olive oil & olive oil mister
Fat free chicken broth
Low sodium vegetable soup
Low carb tortillas and whole wheat tortillas
Whole grain bread
Vanilla whey protein powder
Edamame in the shells
Peanut butter - no sugar or fat added
Ground beef, 96% fat free
Lowfat string cheese
Nonfat sour cream