Our Health and Wellness bloggers, Kat and Ash from Body Fusion are back, and they’re on a mission!
SPRING CLEAN YOUR PANTRY
Spring is the season of detoxes and cleanses, geared at preparing us for summer. We are always surprised at just how many new drinks or shakes are marketed to us when many are feeling self conscious about their bodies after a winter in trackies. In an effort to kick start it is easy to spend your hard earned dollars on fancy superfoods, like quinoa crumb muesli or 90% cacao dark chocolate from an exotic location, but these foods aren’t the staples to a healthy diet. Buying them won’t necessarily make you healthier. This year, we challenge you to try a different approach with a spring clean of your pantry!
1. CLEAN OUT
Open up that cupboard and take a good look at what you have in there. Take out one shelf at a time and lay it out on the bench. Check the use by dates of tins, jars and packets, be ruthless and throw out anything that has expired.
TOP TIP: Stick a post it note on any food item that is close to its use by date to remind yourself to use it and prevent food waste.
2. SWAP YOUR STAPLES
We and many of our clients live by the principle that you are what you eat, so what is in the pantry will ultimately be inside of you! Now is the time to upgrade your staples so you have healthy options on hand all the time. Follow our list of foods to ditch and their replacements:
|FOODS TO SWAP||REPLACE WITH||WHY?!|
|White plain flour||Wholemeal, quinoa, buckwheat, spelt, chickpea (besan) flour and almond meal||Higher in fibre and lower in refined carbohydrates|
|White sugar, icing sugar, maple flavoured syrup, choc/caramel sauce||100% maple syrup, honey, stevia/natvia, low GI cane sugar, vanilla extract||Sugar is still sugar, but these less refined sources are lower in glycemic index (GI)|
|Breakfast Cereals||High fibre bran, muesli, wheat biscuits and oats||Much higher in fibre, little to no added sugars or saturated fats plus lower GI for long lasting energy|
|Vegetable oil, cottonseed oil and canola oil (in clear bottles)||Olive oil, macadamia oil, avocado oil, sesame oil, peanut oil, flax seed oil, 100% coconut oil*||Polyunsaturated fats have been shown to reduce risk of cardiovascular disease & when replaced for saturated fats can assist in lowering cholesterol.|
|White jasmine/ arborio rice, couscous, instant noodles||Long grain brown, basmati or wild rice, quinoa, freekah, pearl barley/couscous, buckwheat & teff, wholemeal pasta, soba or brown rice noodles||Higher fibre and lower GI|
|Jam, nutella, marmalade||100% nut butter, low sodium vegemite, low GI chia seed jam, tahini||No added sugars & lower in saturated fats. Natural nut butters are full of heart healthy monounsaturated fats shown also to be helpful in weight loss.|
|Rice crackers, corn cakes, water crackers||Wholegrain/seeded grain crackers (eg. vitaweets or ryevitas), nuts & seeds||People who eat high fibre, low GI grain foods are less likey to have heart disease, develop type 2 diabetes, suffer bowel cancer and have lower inflammation levels (2).|
|Tinned baked beans, spaghetti, chunky soups||Tinned chickpeas, lentils, cannellini beans and kidney beans, low sodium baked beans and vegetable soups.||Less added salts, sugars and fats. Legumes are also fantastic protein sources to add to meals that are low GI too!|
*Coconut oil is still high in saturated fats, although from a plant source. Not suitable for all, discuss its use with a dietitian to see if it’s suitable for you especially in those with high cholesterol, high triglycerides, fatty liver disease or strong history of heart disease.
3. ADD IN QUICK & EASY HEALTHY ESSENTIALS:
Tinned crushed tomatoes
Tinned fish: springwater tuna, salmon (with bones) & sardines
Long grain rice microwave packs/pods are perfect for busy people
Spices – some of our favourites are cumin, paprika, cinnamon, coriander, Chinese five spice, curry powder, turmeric & nutmeg.
Herbs – try oregano, thyme, basil.
Long life milk – head over to our SPILT MILK BLOG (http://bodyfusion.com.au/blog/milk) for our guide to the best types
Tinned fruit – in juice, not syrup and can be helpful when making a healthy treat
Cacao or cocoa powder to replace highly refined drinking chocolate for yummy warm drinks or added to smoothies, porridge or healthy baked goods.
There are many wonderful places in Lane Cove to source your everyday ‘superfoods’, About Life, Source Bulk Foods, Lime Leaf supermarket and Go Vita, just to name a few. Stay tuned for an exciting opportunity to put this information into practice with some upcoming Shopping Tours! Head over to www.bodyfusion.com.au for more information or to get healthier today!
Until then, eat well and keep moving.
Kat & Ash, Body Fusion
Address: 221 Longueville Rd Lane Cove, New South Wales, Australia
Phone: 0410 533 213
Web: Body Fusion
Facebook: Body Fusion
- Read more about the benefits of wholegrains here
Do you have a local issue you would like help with? ITC is here to help just email us at firstname.lastname@example.org
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