Every month we will be looking at different ways to support positive lifestyle habits. The aim of this series is to give you tips on how to be your own best friend. When considering making lifestyle changes, the first place to start isn't always the most obvious. We regularly suggest that clients take a step back from their initial goals and look at ways to ensure they are surrounding themselves with an environment that will support their desired changes. The Eat Well Clinic has teamed up with "My Happy Home" to give you some healthy, functional tips that will help you to tackle the first topic in our Eat Well Habits series: The Kitchen!
The kitchen is the heart of the home, so there is no better place to begin your self and home care journey.
Find yourself feeling lost in your own kitchen? Lacking meal inspiration? Finding foods in your cupboard that are WAY out of date? Grabbing snacks that you know might not be the best choice?
Instead of making New Year resolutions to "never eat chocolate again", how about thinking of new systems at home, that might be the start of new, healthier habits that last a lifetime....
Start the New Year with a focus on setting yourself up for success. A few simple systems can, in the long run, have a significant impact on your health and your home. Make the kitchen a room you all enjoy being in. Everyone in the home should play a role in maintaining this space - read on to find out how and why.
Here is a list of ideas to help you go into 2023 with a healthy, organised, functional kitchen (also available as a condensed download):
Tip #1 - Eye-level areas
Reorganising isn't just about tidying up, it is about looking at where things would function at their best (or simply help you to make better choices).We advise clients to have their healthiest options at eye level - in cupboards, in the fridge, in a pantry. When those moments come where we need to grab something quick to eat, we tend to go for whatever is easiest to find. Be one step ahead of yourself by prepping boxes of foods to keep at eye level in the fridge:
chopped/peeled vegetables
boiled eggs
hummus
natural yogurt
cooked/chilled grains
protein chocolate balls (see recipe)
water bottles
"If you can organise your kitchen, you can organise your life." – Louis Parrish
Tip #2 - Family friendly snacking
To encourage your family to make better snack choices, make sure there is a visible supply of foods they are allowed to have access to. The first thing is to have a well stocked fruit/vegetable bowl, ideally with the fruits washed and ready to eat. Second is having a box filled with items that you/your family can easily take from the cupboard:
wholegrain/low sugar crackers
nuts
seeded crisp breads
hard boiled eggs
lentil/chickpea snacks
wholegrain breadsticks
cheese crackers
fruit/nut bars
Tip #3 - Hydration
If you find it hard to remember to drink enough during the day then it might be worth investing in a large (e.g. 750ml) insulated bottle. These can be filled in the morning and (*depending on your size/activity level/location) aim to finish 3 bottles/day.
Alternatively, keep *3 x 1L bottles in the fridge and aim to drink them by the end of the day.
Make drinking water more interesting by adding sliced lemon, berries, herbs, cucumber, mint or chilling a flavoured/herbal tea.
It is crucial to remain hydrated, especially when you are at work. Drinking enough (non-caffeinated) drinks helps you maintain your concentration and, for those with a more sedentary job, it is also a great excuse to get up from your desk and have a walk around.
To read more, see this post all about hydration.
Tip #4 - Dry Storage
The one thing that can revolutionise a person's kitchen (both functionally and to reduce food waste) is how you choose to store your dry goods e.g. flour, cereals, grains, legumes.
In the majority of cupboards there are open packages thrown on top of each other, and there's a good chance there are items in there that had been forgotten about! By changing your storage system to transparent jars, you can see EVERYTHING you have in there. This also makes shopping easier because you can see at a glance what is running out.
The main question we get when we suggest doing this to clients is how to manage best-before dates. The answer is - that whenever you decant a new package into a jar write: what it is; the use by date and cooking times on the lid with a white chalk pen.
Another benefit of decanting into sealed jars is the prevention of pantry moth invasions!
Tip #5 - Meal planning
Everyone has been there. It's 5pm and you have no idea what you are going to make, so end up throwing something together last minute. This not only adds to the stress of your day, but it can lead to less than ideal meal choices.
Meal planning isn't for everyone, however for the majority of our clients it is a game-changer. Simply spending 30 minutes, one evening a week to list all of the meals you want to cook for the following week can save you stress, time & reduce food waste. A meal planner can be whatever you want it to be: a list on your phone, a chalkboard in your kitchen or a piece of paper. Sign up for our e-newsletter and receive a free, downloadable meal planner to try.
Tip #6 - Useful equipment
If you don't have one already, we can highly recommend a slow cooker/crock pot. If you are working late; are a single parent or are forever driving kids home from evening sports events, this will become your best friend. Meals can be prepped in advance and left to cook (safely) on their own, on the countertop, ready for your return. There is nothing like getting home at 7pm, knowing dinner is already waiting for you!
Tip #7 - Portion sizes
If you are looking to change the way you eat or are trying to gain/lose weight, then the one thing we always try to get clients to avoid doing is to start weighing their food portions out. There are 2 things you can try instead, as a start point to create new mealtimes habits:
One is by using a smaller plate, so you are encouraged to take less in one sitting.
Another method is to use your hand as a rough guide in understanding what a portion looks like for YOU. We are all different, so this method also depends on your activity level/age/sex, however it is a good start point for most people. Remember your hand size relates to your body size, that is why it is a useful, individual tool. Bigger hands = bigger body frame = higher nutritional requirements.
Another tip is to allow your family to learn intuitive eating skills (recognising hunger/fullness signals), by placing all elements of the meal in the centre of the table and allowing everyone to help themselves. Encourage a little of everything on the first plate, then if they still feel hungry they can help themselves to some more. This is good practice for children who are old enough to recognise when they have had enough and again to reduce food waste. Some days they will eat more, other days they will want less, that is normal. It depends on how active they have been, whether they slept well, if they are well hydrated, their emotional state and of course whether it is their favourite meal in the world or something they don't enjoy so much. Let them learn what their body needs.
Tip #8 - Be organised
Whether your kitchen is spacious, or small we all need to look after this space. Keep it clear from clutter, and follow these excellent pieces of advice from the super organised, and ever practical Helena:
Declutter: keep only essential appliances and truly useful gadgets. If you haven't used in in 2022, do you need it for 2023??
Only use good quality cookware.
Always use your favourite tableware, because every day is special!
Only keep essential items on countertops. This means they are easier to clean, and inspire frequent and easy cooking.
A clear space is aesthetically beautiful - you can elevate your space with fresh flowers or visually pleasing kitchen objects.
Store items by category i.e. baking, cutlery, glassware etc.
One thing that we suggest is never go to bed with a messy kitchen! Waking up in the morning with a clear workspace starts your day off on the right foot. It will lift your mood and is likely to motivate you to make better food choices. When we are stressed, our body releases cortisol (a stress hormone) which can stimulate sugar cravings. Set your self up to succeed without depriving yourself in 2023.
Your kitchen is the heart of your home, love it and it will love you
If you have found any of these tips useful, please comment below, we love to hear from you! Click here to link directly to the my happy-home website for more home care & organisation tips. Sign up for our e-newsletter and be informed when there is a new post in the Habits Series - there will be a new topic every month in 2023.
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