A healthy diet and lifestyle begins in the home. Along with motivating oneself to get more exercise and seek healthier attitudes, temptations need to be removed from the kitchen and the right tools must be present to get the healthy job done.
The Proper Tools
It is well worth the money to invest in a few quality implements that will last over the years and result in healthier meal outcomes. Here are a few items worth stocking up on:
- A good heavy stainless steel (not carbon steel) chef's knife - one that fits that hand that is using it. It is worth investing in a quality one that will last for years to come. It may need sharpening every year or two, but that is very inexpensive. Healthy cooking involves a lot of vegetable chopping. Any meat, will also be cut thin because now, meat is about to become an ingredient - not an entree.
- A quality stainless steel paring knife - for the smaller jobs not needing a chef's knife. They come in many sizes, which should be up to the user.
- One quality peeler - again, more fruits and vegetables means more peeling. The peeler may also be used for thin slicing.
- A stainless still whisk - to make healthy living a whole lifestyle that one can stick to, a little creativity needs to go into the cooking to make it flavorful and varied. A whisk will also come in handy for whipping up a light and airy veggie omelet.
- At least two silicone or rubber spatulas (not plastic) - not just for making cakes, these are used to get the most of ingredients out of their mixing bowls (like homemade salad dressings).
- One stainless steel spatula for flipping.
- One set of stainless steel or other non reactive pots and pans - these can be heavy stainless steel, enamel covered, Pyrex - but absolutely no aluminum.
- Two non-stick frying pans - these will wear out eventually, so don't invest a lot into them.
- Wooden or silicon spoon to protect non-stick surface
- Silicon spatula
- Dutch oven (iron or enamel-covered iron) - some things just taste better slow cooked in a Dutch oven
Anything not needed, like the old pans that were just upgraded, can and should be donated. Less clutter also makes for a healthier, less cluttered lifestyle.
Preparing the Pantry
Everything needs to be completely emptied out of all cabinets and pantry. After thoroughly cleaning and applying fresh lining if needed, only return to the cabinet what can legitimately constitute a healthy ingredient. Check for out-of-date food and spices (add to compost).
Donate whatever is still edible, but should not be in your cabinet. Just because a food does not make it onto the healthy list does not mean it should keep someone from eating who might otherwise go hungry. Put it in a box or bag immediately and deliver same day to avoid temptation.
Filling the Pantry
One cabinet should be set aside for dried herbs and spices. Herbs and spices are an important part of a healthy lifestyle and will replace the flavor that was once occupied by MSG, preservatives and fat. It's a good idea to get a wide assortment and experiment, getting a lot of single spices and herbs so that personal blends can be made to suit the person's taste and the dish at hand.
Another cabinet should be loaded with whole grains and whole grain products, beans and lentils. There are several types of whole grain pastas on the market, as well as couscous, brown rice mixes - even fast-cooking brown rice.
Investing in a quality breadbox that will keep bread fresh is a must. It should be filled with whole grain breads. For those that are put off by anything but the look of white bread, there is now such a thing as white wheat and white whole wheat breads put out by the popular bread brands.
Oils should include: Extra Virgin Oil (preferably a Gran Cru) to be used in salads and sparingly for roasting vegetables, canola oil for general cooking, high grade natural coconut oil for some specialty cooking.
The Refrigerator
The fridge should also be completely emptied and rid of margarines, shortenings, processed foods, high sodium pickled foods, whole fat dairy (cultured dairy products are fine). Get rid of any products and seasonings with MSG.
It is time to fill it with veggie and fruit juices, whole organic butter, soy or rice milks, organic milk, cultured dairy products, fruits, veggies, low-fat natural salad dressings, and walnuts.
The next step is to get some good cookbooks that only incorporate healthy cooking. There are also plenty of online video recipe tutorials. Waes Haeil!
Sources:
Ornish MD, Dean; The Spectrum; NY, Ballantine Books, 2006
Harrar and Gordon; Long Life Prescription; NY, Readers Digest Association Inc; 22008
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