The Beginners Guide to Cleaning Up Your Diet
Oh, No You Didn’t! Not in My Pantry
Diets are confusing. Too many diets promise you can lose 10 lbs in 2 weeks or shed off those 25 extra pounds you’ve been carrying. Yes, sometimes they work and you lose those stubborn pounds and you feel great for a few months.. until old habits set in, motivation is gone and oh look, there is a bag of Doritos calling my name! Let’s start with Clearing out the Clutter. No need to make a confusing, massive overhaul all at once. Here are four simple steps that make a big impact on how you eat, without worrying about calorie counting at all.
Clearing the Clutter – Bad Fats and White Sugar
Get rid of nasty vegetable oils. Trans fats is akin to Dance Moms – you know it’s bad for you but your finger still taps “play” when you access Hulu. We see it everywhere on packaged foods – “Zero trans fat in every bite!” but what is trans fat and why is it bad? Trans fats are when a ‘healthy oil’ turns into a solid during a process called hydrogenation. The process of hydrogenation is to keep the fat from turning rancid. So that is good right?! No – its bad, Dance Moms bad. But “Cool Whip is low calorie and amazing on my pumpkin pie!” – I know it is a travesty of epic proportions.
How do you get rid of the bad oils? Empty your pantry or fridge of all vegetable oils such as margarine, Crisco and canola oil. Seriously, do it now. Replace the oils with good fats and like coconut oil, avocado oil, beef tallow, butter and ghee. These oils are great for staying stable at higher temperatures, meaning they will not oxidize and leave harmful carcinogens in your body. Save oils like extra virgin olive oil for no heat cooking like salad dressings.
Not sure how much I have to harp on this – I mean it’s like all over the news now – basically white sugar is the new smoking….or wait, was it sitting that was the new smoking? Well, in any case sitting and sugar is a recipe for poor performance and preventable diseases like Diabetes and High Blood Pressure. But donuts are fucking amazing right?! I am not saying you can never have a donut – I am saying 90% of the time stick to natural sugars such as raw honey, maple syrup, dates, stevia, and sucanat. I’d stay away from the Agave (I’ll get into the reason why in another time). Get rid of the white stuff and replace all your recipes using natural sugars – I promise you Coconut Milk Ice Cream made with dates or maple syrup is AHHHHMAZING.
Add In – Repairing the Damage
All hail the bone broth!! When you’re sick, what does your Grandmother make for you? A nice steaming bowl of homemade chicken soup – no not that stuff in the red and white can – I’m talking about homemade, Chicken falling off the bone, carrots, onions and celery so tender it melts in your mouth and the sweet sweet aroma of good health. Bone broth can be made from Chicken or Beef Bones – each has a different make up of collagen but support the gut and immunity in similar ways. Once you’ve purged your house of all the ‘no, no’s’ then it’s time to start adding bone broth in to heal your gut with the multitude of branch chain amino acids (BCAA’s) and vitamins and minerals to support your body – why wouldn’t you add it as a staple to your diet?! Click here for a recipe on how to make it at home.
Prior planning prevents poor performance – let me break it down like this. If you plan all of your meals for the week and prep them on the weekend, you are less likely to make a bad decision and pick up a Dominos Pizza on the way home. Sure, your kids and spouse might be pissed that they don’t get their weekly dose of performance robbing trans fats and processed cheese goodness but they will be thanking you when they don’t feel like death two hours later. Make it the new routine to plan out your meals for the week on a Saturday morning with your family – make it fun buy having them Pinterest their ideas for dinners or lunches this week. Plan your meals then go shopping and buy all the ingredients you need during that trip. Come home and prep, prep, prep! Sure it takes a few hours but that few hours of prep will save you time and sanity when you get home after a long ass day at work and your kids and spouse are driving you bananas asking you 8 million times when dinner is going to be ready. Contact us about a free menu planning template.
Shop the Perimeter
Now that you’ve planned your menu for the week you can just go buy some ground beef and hamburger helper. Check, done! Meals are prepped and family is fed. WRONG – do not buy hamburger helper! You can make that shit yourself for a healthier, tastier version without ingredients like Monosodium Glutamate, Partially Hydrogenated Soybean Oil and Color (yellow lakes 5 & 6, yellows 5 & 6). Those are the actual ingredients – google it for yourself. Instead buy whole foods, no not the store – that would cost a fortune – buy ingredients such as grass fed ground beef, butternut squash for the sauce, butter, onions, red or green peppers, tomatoes, fresh garlic and spices. 90% of your ingredients should come from perimeter of your local supermarket like produce, meat, cold/frozen foods. Bring those bad boys home and start chopping, sautéing and stop feeling guilty for the butter!
Now you have a simple guide to help prepare you for a healthy lifestyle!