Simple Healthy Kitchen Swaps
For the month of March, we focused on the area of Home Cooking. It’s important to be mindful of the food we choose to put into our bodies. Food is fuel! Food is love! Food is healing! It affects how we feel, how clearly we think, and it plays a big part in our overall health. There’s a lot of information and controversy about food out there. At the end of the day, remember that we are all bio-individuals, so no one but you can tell you how or what to eat to be your best. If there’s one tip about food and home cooking that I’d want you to take away - one tiny baby step - it would be to eat as close to nature as you can, eat more fruits and veggies.
In this post I share a few easy kitchen swaps that I’ve personally implemented with the hope that everyone around me makes these changes in their homes (at least so I can better enjoy my meals when I visit hehe).
Ketchup, salad dressings, and other condiments - Opt for products without high fructose corn syrup (HFCS). Excessive intake of HFCS and other added sugars is linked to many serious health issues and diseases.
Cooking oil - Opt for those labeled as “cold pressed,” “extra virgin” or “expeller pressed”. Refined oils are to be used in moderation because they are highly processed, high in omega-6 fatty acids, and are known to promote inflammation in the body. I use Extra Virgin Olive Oil (EVOO) or avocado oil for everyday cooking. EVOO for lower heat cooking and flavor, and avocado oil for higher heat.
Nut milk - If you use nut milk, choose milk brands with two to three ingredients. For example, I use almond milk with the ingredients water, almonds, and salt. That’s it.
Sweeteners - swap refined white sugar for natural sweeteners like:
Syrup - I use 100% maple syrup, not syrup with a long list of ingredients in it.
Honey - I choose raw, unfiltered honey over pasteurized honey. Local honey is even better.
Juice - Juice is naturally full of sugar, but when buying store bought juice, I look for 100% juice with ingredients that I recognize. Juice in glass bottles are better if you want to avoid chemicals from leaching into the juice or look for BPA free if in plastic. Juice is best in moderation.
Artificial colors - I look out for artificial flavors and colors in food ingredients and try to avoid them. The more natural my food is the better for me, personally.
Genetically modified organisms (GMOs) - I look for non-GMO labels when possible or to see if the label has any disclosure that mentions the product “contains bioengineered ingredients”. Read more about GMOs here.
Remember small changes lead to big health benefits. Try one of these swaps and notice any changes in the way you feel!
Want to learn more about reading food labels? Check out this blog post about food labels.
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What are some of your favorite healthy kitchen swaps? Share your tips in the comments!