As I write this, spring in the PRD is, well, springing! Winter is behind us; there are new leaves and blossoms on the trees, and it’s got me in the mindset to clean up my kitchen and get summer-ready!
I’m not talking about taking a mop to the floors or a sponge to the countertops though; I’m talking about clearing out the cupboards and fridge of all the junk food that piled up over the winter. Processed, instant, over-salty, preserved crap that we buy because it’s quick and easy. Sugary snacks that we pick up ‘for the kids’ but end up eating too much of ourselves. Luckily as a trainer, I don’t have much of this hoarded away so it doesn’t take long... How about you?
This is a secret I tell my clients and my K2Fit Challengers, and I’m letting you in on it for free: a crucial step in revitalizing your health is the painless act of sprucing up your kitchen. By overhauling what you keep stocked for cooking, you make a conscious shift away from eating for convenience and towards mindfully fueling your body with nutritious, tasty, satisfying food.
So, what do you toss? Get rid of instant foods, foods that are high in sodium, foods with too many calories and almost no nutritional value. A good question to ask yourself is, “would my great grandparents have recognized this as food?” If the answer is no, then get it out of there! I don’t typically advocate wasting edibles, but most processed food is waste already – it’s a waste to eat it and your body knows it. Give it away if you feel guilty chucking it out.
READ MORE: The Diary of a Female K2Fiter: Week 3
Step two in your kitchen overhaul is the fun part: filling your cupboards and fridge with wholesome, beneficial ingredients. Carbs are important, but stay away from bleached, refined, white varieties. I always keep whole-grain options on hand – whole-wheat pasta, brown rice, whole-wheat bread and, of course, oatmeal. Healthy fats are also crucial, so buy some nice olive oil, coconut oil, nuts and seeds, and peanut butter.
No kitchen is complete without protein. Stock up on fish (salmon, tuna, sardines), skinless chicken, eggs, tofu and lots of legumes like lentils and chickpeas. For seasoning, steer yourself away from salt and soy sauce, and experiment with fresh herbs, lemon juice, mustards, apple cider or balsamic vinegar, to name a few. Add a fridge full of veggies and fruits to that and you’re good to go!
Nutritive meals can be quick and easy to whip up, but I know sometimes you just don’t feel like cooking. Thankfully, there are solutions for that as well! The K2Fit Challenge has partnered up with restaurants in Guangzhou, Zhuhai and Foshan to offer special, K2Fit-approved options. There are also healthy meal services like Fresh-Bites and Go Vegan!, which deliver delicious eats whenever you need.
So what are you waiting for? Make over your kitchen and mindset, and treat your body right with real, healthful food!
READ MORE: The Diary of a Male K2Fiter: Week 3
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Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those who want to tone up or slim down. She can be contacted by emailing k2fit.gz@gmail.com or through WeChat ID: KaraK2Fit
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