Tidbit Tuesday - Kitchen Makeover’s & Berardi’s First Law

Hello, 

Welcome to another installment of Tidbit Tuesday! Today we are talking about optimizing your home/kitchen to match your goals.

Dr. John Berardi, the founder of Precision Nutrition states that "if a food is in your possession or located in your residence, either you, someone you love, or someone you marginally tolerate will eventually eat it."  

In other words, keep only food or drinks that you should actually consume. If it isn’t helping you reach your goals, you don’t need it.  

A kitchen makeover gets rid of the non-nutritious stuff and/or foods that trigger you to engage in poor eating behaviours. Then it replaces the junk with a bounty of health-promoting foods.  

Having a plan and some structure will help you to consistently make better choices. And consistency is key to reaching our goal.  

When in doubt ask yourself a few questions: 

• Does this food come in a bag, box, or plastic package? 

• Does it have more than a couple of ingredients on the label? 

• Can you pronounce all of those ingredients? 

• How far away is this food from what it used to be? (And do you even know what it used to be?) 

• Is this food perishable? Just about anything good for you goes bad quickly.  

Obviously, there are exceptions, but for the most part, the above foods aren’t a good idea to consume on a regular basis. Why would you want to test your willpower with them around?  

Here’s how to quickly restock some nutritious foods (remember not to “over-think” it):  

Pick your 3 favorite: 

• Vegetables 

• Fruits 

• Lean proteins 

• Nuts/seeds 

• Whole grains (oats, quinoa, wild rice, brown rice, sprouted grain breads, corn, amaranth, etc.)  

Write them down.

We don’t care if they’re frozen or fresh. Just have them on hand so you can actually eat them.  

Prep some of the food. Pre-cut, washed, cooked, ready and available to eat when you need them.  

Healthy eaters have healthy homes. Healthy people ensure that their environment supports their goals. Changing your surroundings is one of the best ways to start your journey to living better.  

Build a kitchen that you enjoy, bring in a stereo, turn on some music that will get you in a good mood. Have good equipment and tools to use in the kitchen, no one wants to be cutting with a dull blade.    

Simply choose a few favourites, maybe 3 in each category, and have these ready and available at home!  

Example shopping list; 

•Vegetables 

Kale, Yams, Spinach. 

•Fruits 

Oranges, Apples, Strawberries. 

•Lean proteins 

Hummus, Organic free-range eggs, Salmon. 

•Nuts/seeds 

Walnuts, Almond butter, Flax seeds. 

•Whole grains 

Quinoa flakes, Oats, Sprouted grain bread.

For a more extensive Grocery Shopping list, e-mail us and say “I NEED A GROCERY LIST!”

Happy Makeovers!

Your friend in health & fitness,

Coach Sean