Virtual shopping tour

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Virtual shopping tour

  1. 1. HOW TO STOCK A HEALTHY KITCHEN<br />Building A lifestyle <br />That Honors YOU<br />Maureen Wielansky - Holistic Health Expert<br />Transform Your Body…Transform Your Life!<br />
  2. 2. STEPS TO A HEALTHY KITCHEN <br />Extreme Pantry Makeover<br />Stocking The Pantry<br />Stocking The Fridge<br />Stocking The Freezer<br />Essential Tools for Healthy Cooking<br />
  3. 3. EXTREME PANTRY MAKEOVER<br />Get rid of unhealthy temptations & less than nutritious foods<br />Be sure to get rid of all items that contain trans fats<br />Throw out all processed foods and packaged baked goods<br />Clean out all items made with enriched flour<br />
  4. 4. STOCKING THE PANTRY<br />HERBS AND SPICES:<br />Himalayan salt<br />Black Peppercorns<br />Sesame Seeds<br />Dried herbs; basil, oregano, Italian seasoning, rosemary, thyme, etc.<br />Dried spices; cumin, curry, ginger, turmeric, red pepper flakes, paprika, chili powder, etc<br />FRUITS AND VEGETABLES:<br />Dried Fruits<br />Water packed fruits<br />Sun dried tomatoes, canned tomatoes, sauces and tomato paste<br />Dried mushrooms<br />Raisins<br />
  5. 5. STILL STOCKING THE PANTRY<br />CONDIMENTS, OILS, & OTHER INGREDIENTS<br />Extra Virgin Olive Oil<br />Extra Virgin Coconut Oil<br />Vinegars; apple cider, balsamic, red wine, orange mango, champagne<br />Cocunut milk<br />Sea vegetables<br />Salsa<br />Olives<br />One serving sized wine bottles<br />Relish, Mustard<br />Agave nectar, maple syrup and brown rice syrup<br />Tahini<br />Indian sauces for simmering<br />Curry Paste<br />
  6. 6. STOCKING THE PANTRY PART 3<br />LEGUMES, NUTS AND WHOLE GRAINS:<br />Dried Lentils, peas, and beans<br />Whole grain pastas; rice, quinoa, whole wheat soba etc.<br />Brown Rice<br />Oats, milet, amaranth, etc<br />Canned Beans<br />Pistachios, raw almonds, raw walnuts, raw cashews, etc.<br />Nut butters.<br />
  7. 7. STOCKING THE PANTRY PART 4<br />MISCELLANEOUS:<br />Canned Sockeye Salmon<br />Canned sardines, anchovies, etc.<br />Whole grain crackers, rice chips, etc<br />Whole wheat bread crumbs<br />Dark Chocolate chips and bars<br />60% cocoa powder, cacao nibs, cacoa powder, etc.<br />Marinara Sauce<br />Reduced sodium chicken & vegetable broths<br />Green tea<br />Whole grain pancake mix<br />Unsweetened almond milk or rice milk<br />Flaxseeds<br />
  8. 8. STOCKING THE FRIDGE:<br />Nut or rice milks<br />Hard cheese<br />Goat or feta cheese<br />Roasted or rotisserie chicken<br />Nitrate free lunch meat or poultry sausage<br />Free range organic eggs<br />Whole grain sandwich wraps<br />Long lasting fruits and vegetables<br />Pesto<br />Horseradish<br />Dijon mustard<br />Soy Sauce<br />Low Sugar jams<br />
  9. 9. STOCKING THE FREEZER<br />Shrimp<br />Wild caught salmon<br />Frozen fruits<br />Chicken breasts<br />Frozen vegetables<br />Whole wheat sliced bread or pita<br />Whole grain waffles<br />Frozen fruit bars<br />Homemade soups, sauces, casseroles, etc<br />
  10. 10. ESSENTIAL TOOLS FOR HEALTHY COOKING<br />Food processor makes chopping vegetables easy.<br />Powerful blender such as Oster or Vitamix for making smoothies<br />Vegetable juicer such as Champion for juicing vegetables and fruits<br />Vegetable steamer to lightly steam vegetables<br />Sharp knives to easily cut and chop<br />Crock pot for easy and healthy meals at he end of a long day<br />Popcorn maker for healthy, fiber-filled snacks such as Crazy Eights<br />Glassware for freezing extra food for easy defrosting and reheating<br />Waxed paper and wax paper bags for plastic free food storage and portability<br />Chemical free cleaners from manufacturers like Method, Mrs. Meyers, etc.<br />Sharpie and labels for recording dates on frozen foods, sauces, etc<br />
  11. 11. ARE YOU READY? <br />ARE YOUREADY TO TAKE THE FIRST STEP?<br />GREAT, SCHEDULE YOUR KNOCK OUT BODY BREAKTHROUGH SESSION TODAY:<br />https://my.timedriver.com/55RBH <br />Remember…what do you have to lose except a few pounds!<br />

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