How to Stock Your Kitchen

We are off on another road trip starting today as an early celebration of our wedding anniversary……I can’t believe it has been 11 years since we got married and in October, we will be together 20 years!  Where does the time go?

No, this is NOT a picture of our kitchen in our forever home But we do have lots of space.  As a result, I am always on the hunt to find ways to keep things well-stocked and organized.  What about you… do you have an organized kitchen and pantry?  Are you ready with plenty of items on-hand to whip up a healthy meal anytime – without having to leave the comfort of your home?  Keep these tips in mind while you’re shopping and putting groceries away to be a prep pro!

PANTRY PERFECTION

Your pantry may not be this big (not mine BUT ours is about this big!).  Organize your pantry or cupboard in sections:

• Baking ingredients: flour, baking powder, baking soda.  Mine also includes chips, brown sugar and anything else I may need when baking.

• Oils & vinegar (mine are actually over my stove in a cabinet so they are easy to reach)

• Herb & Spice blends (a totally separate cabinet close to the stove so I don’t have to go to far)

• Canned goods: beans, lentils, fish, tomatoes, vegetables

• Dry goods; pasta, rice, quinoa

TIP: Put veggies like onions and potatoes in bins and store in a cool, well-ventilated place.  Mine are in Tupperware bins in yet another cabinet in the kitchen.  LOL.

STOCK YOUR FREEZER

Is meal prep a thing at your house?  The closest I get to meal prep in the freezer is having lots of frozen vegetables, and meats on had.  Extra portions of meals (aka leftovers) are also frozen for those quick easy lunches or dinners when I’m not feeling well.  For many, meal prep means making big batches and then lay soups, broths, and chili flat in resealable bags for use during the week. Always keep frozen veggies and fruit in your freezer, along with your favorite protein.

TIP: Freeze leftovers in family-or-individual-sized containers for a quick “heat-and-eat meal” for the nights when you’re too busy to cook.

FIND IT FAST IN YOUR FRIDGE

Divide your fridge into sections:

• Dairy/eggs, condiments (in the side door)

• Veggies/fruit, meat/fish/poultry on a tray or plate to avoid leaks or in drawers if you have them.

• Beverages

TIP: Keep prepped veggies and fruit near the front for quick access

SHOP WISELY 

The foods you choose to fuel your body directly impact your health. Whether you’re shopping online or stocking up on groceries to avoid the grocery line, here are some kitchen staples to keep you going:

Greek yogurt | Buy: 2%, plain, non-sweetened | Why: Fat-free can mean added sugar, and flavored yogurts can greatly increase your sugar intake.  Plain greek yogurt adds extra protein and can be “sweetened” with fruit or granola or a little Stevia.

Canned tomatoes | Buy: Low sodium | Why: We want to live well and feel great. For some people, too much sodium can make them retain water.

Olive oil | Buy: Cold-pressed extra virgin olive oil – this is the healthiest because it comes from the first pressing and no chemicals were used in extraction | Why: Light olive oils do not mean light in calories, often, it means light in flavor.

Canned beans | Hack: Rinse your beans before use and reduce sodium by almost 30%

Pasta | Buy: Look for the first words to be “whole grain” on the ingredient list | Why: You want to avoid overly processed refined grains

Nuts & seeds | Buy: Natural, unsalted | Why: Sometimes nuts and seeds are coated with partially hydrogenated oil and added salt

Canned tuna & salmon | Buy: Packed in water, low sodium | Why: It will have less sodium and added fat

Crackers | Buy: Look for “whole grain” to be the first words on the ingredient list. They should have at least 3 g of fibre per serving and be low in sodium Why: Crackers can be overly processed and made with refined grains | Hack: Make your own healthy crackers with Everything Bagel Crackers.

 

 

Finally, remember to keep the following tips in mind:

• Buy real food. Use wholesome ingredients.

• Avoid shopping when you’re hungry (in-store or online).

• Always have a list and stick to it.

For kitchen tips & tricks, recipes and more, check out Hope’s Healthy Kitchen on Facebook or my website at www.HopesHealthyKitchen.com

Have an Epic Day!

Thankful Thursday: Be A Blessing

Some time ago, I did a blog post on packing a blessing bag…… It is something I wanted to do but just never seemed to get to.  This post inspired someone to make it her mission.

I met Maxine through this “purse gig”.  She was on my team for a little bit.  She and I stayed in touch over the last few years by praying for each other and just being there for moral support.  She reached out to me to ask for some suggestions on growing a ministry which is near and dear to her heart.   Here is Maxine’s story in her own words…..

Awhile back I decided to do bags for homeless people. Nothing elaborate just simple items like a toothbrush, toothpaste, small soaps, a pen, a little note pad, a pair of socks, a razor, a pack of Kleenex, a granola bar, some cheese crackers, small snacks, hand sanitizer, and a rain poncho.  I was working as a home health care  aide and traveled on the bus every day.  I always carried a couple with me and if I came across someone in need I would give them one . I don’t put cash in them simply because you just never know.  Many people hustle for money for other things. Fast forward to now. I’m driving for Lyft and I come across a good number of people so I started doing it again.  Handing bags out to those who are in need – usually when I stop at a traffic light.  You can kind of tell who’s legit and who’s not when you hand it to them.  But regardless, I try to help everyone I can. I use ziplock bags to hold the items. I want to continue this ministry but I am struggling.  I come across a great number of people every day while I’m out driving.  I’ve been doing this all out of pocket!   The time has come when I can no longer afford to do it and it is breaking my heart . We are ourselves are  living in a hotel.  God has blessed up and we  get through day by day.  He makes a way!  Even when I cannot see it, He makes a way.  I am reaching out to others for donations – monetary and for items to fill the bags.

The hotel where we are staying has offered to do some extra soaps and shampoos to help.  I am reaching out to churches and other organizations to see if they can help with individually packaged snacks and things.  But there is still a gap.  The need is so great….

I am reaching out to my readers and my friends.  Won’t you consider helping?  Maxine has set up a PayPal account to collect monetary donations (https://paypal.me/maxineniemeier?locale.x=en_US).  Every little bit helps.  She lives in Chicago, so if you have any suggestions or contacts please let us know.  I’m trying to help her keep her ministry alive….

Have a ThirtyOne-derful day!

 

Fact or Fiction?

Today is weigh in… yes, I am still on the roller coaster weight loss journey.  I have been blessed with a loss every week since I started back to Weight Watchers so I am praying for another one today.  Some weeks are just a little (.2 pounds = a stick of better, right?) and then some weeks it is over 1 pound.  Would I like to see the rest of the 19 pounds (to goal) go away quickly – YES!  But the truth is, it isn’t going to happen quickly and I need to practice patience.  Definitely not a strong point of mine.

I came across an article by Jena Pincott in the Huffington Post with some good tips if you are experiencing some challenges on your weight loss journey.

Let’s see what you think…

• Does your digital scale have ONE or TWO decimal places on it?  According to a study by the University Of Utah, when participants received a weight range instead of an actual number – they lost up to 4 pounds in just 3 weeks.  Exact number participants actually gained up to a pound on an average.  Okay, so now it is the scale’s fault. (I like the fact I can blame it on the scale.. LOL)  The fuzzier the feedback, the more room to interpret the information.  The lesson: If you weigh yourself daily, even normal fluctuations could throw you off. Instead, get on the scale weekly and use a range as a goal (“I’d like to lose 5 to 10 pounds this year”).
• The wrong milk?  Really! A study led by Mark DeBoer, MD, a pediatric endocrinologist at the University of Virginia, found children who drank skim or 1 percent milk gained more weight than those who drank 2 percent or whole (full-fat) milk. He points out the same link — fattier milk, lower body-mass index — has also emerged in large, long-term studies on adults.) DeBoer’s theory is milk fat, compared with other calorie sources, makes us feel fuller, longer — so we consume fewer calories overall.  The lesson: If you’re a milk drinker, try whole or 2 percent in lieu of reduced-fat milk. A large Swedish study found among normal-weight women, those who drank one or more cups a day of whole milk had a significantly lower chance of gaining weight than those who drank reduced-fat milk.  Okay, so I don’t drink milk (no dairy with the current restrictions) and I use almond milk creamer in my coffee – can I blame that?

• You Eat At A Crowded Table – This isn’t my problem since it is only Rob and I for dinner or I am eating by myself.
  
  The lesson: “Sit next to slow eaters, they can help you pace your eating, not the speed eaters who eat like they grew up in a family of 12.”
• Bulk Shopping:
  
  This used to be my problem but now at the end of a week, hubby always says the fridge looks empty and it is.  The pantry is stocked but I moved it to the utility room in the basement so I don’t see everything at once.  I go to it when I need stuff for dinner.  Looking at ready-to-eat multipacks makes you overindulge. Stockpiled food is consumed twice as fast as other food in the house.  The problem is simple: Bulky packages consume too much kitchen real estate; we see them every time we open the cupboard, for instance. Visibility translates into impulsivity, and, before we know it, we’re eating more than we intended. The lesson: Out of sight, out of mind. Move multi-unit packs of food out of the kitchen and into the basement, freezer, underground bunker…wherever clusters of bright labels won’t catch your eye.

The truth is I have been sticking with what works – measuring everything and tracking. I’m afraid not to because it is when I stopped the pounds slowly crept on.   Yes, I have issues IBS as a result of the MS.  Yes, I tend to retain fluid for some unknown reason.  I have been pushing myself with my Fit Bit to walk at least 5,000 steps a day.  Not the ideal for weight loss but so far it is all I can manage.

What will you blame for not losing or maintaining your ideal weight?   The miserable winter weather? What is your excuses to justify your yo-yo scale.

I would love to hear what you have to say about all of this.. Share your thought.

Have a ThirtyOne-derful day!

HUNGER Campaign

 

Did you know that over 20% of the kids in NJ are living in food-insecure homes?

I remember when hunger and the lack of food first became a harsh reality for me.  In 1990 I was a new Case Manager at the South Jersey AIDS Alliance.  A family came in to get a bag of groceries and Maria shared her story with me.  A single mom with AIDS, she was raising her 2 grandchildren.  They lived on a fixed income since she could no longer work.  She had enough to pay the bills but struggled at the end of the month to feed her small family.  I looked at the USDA food and thought “would I feed this to my daughter?”.  The bag was filled with canned meats, veggies, rice, beans, cereal, canned fruit and powdered milk. This is what Maria would use for meals over the next week or so at home.

I vowed to stock our office pantry with things that were not only nutritious but would also allow the kids to not feel different at school.  Some used the Free Lunch programs at school but back then it wasn’t very popular.  My heart broke for the kids who wanted to take lunch like the other kids.  My heart hurt for the kids who stood out because of the FREE lunch program stigma.  My daughter shared her snacks with the kids she met in the office.

Fast forward to today – food pantries are stocked with more then just government commodities and the FREE lunch program is now accepted my more people. The old negative stigma has become a harsh reality for many.

Now, you have heard of the “Back to School” campaigns that provide kids with backpacks and school supplies, right?  These programs each child start off the school year on the right foot.

This year, I will be providing THERMAL LUNCH TOTES to children.  I am filling the thermals with a different kind of school supply – some healthy snacks along with a tip sheet on some inexpensive ideas to provide a healthy lunch for your kids.  I mean let’s be honest, the FREE lunches sometimes do not have kid friendly foods.  No hate mail PLEASE because I know that there are some places that have great meals but let’s be honest, not all of them do.

So, for $20, you can sponsor a thermal tote filled with healthy snacks for a child in need.  If you want to help BUT you don’t have $20, donate what you can – $1, $2, $5, or $10.  Finances are tight BUT you know a business that may want to help, GREAT!  Let me know or forward this information to them.  I will supply a list of business sponsors in every thermal tote along with blogging about them – FREE advertising for helping out a great cause.  Where else could they get FREE advertising for $20 or $40?

Won’t you help?  Fill out the form below with your information or contact me directly.  Let’s bring a smile to the face of as many children as we can this school year.

Have ThirtyOne-derful day!

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