Organizing Your Kitchen for Wellness

Published Monday, October 24, 2011 8:17 PM

Think adopting a healthier diet or lifestyle is just about willpower? Think again. A well organized kitchen can play an enormous role in wellness and crafting a healthy diet.

Ready to commit to a kitchen reorg that will pay dividends both in organization and health? Read on for steps to creating a kitchen equipped to support your quest for a healthier you.

Goodbye Junk(food)

Organization 101 is purging what's not needed so the first step is to grab a trash bag. Say good-bye to unused spices, any food past its sell date and kitchen tools or equipment that don't get frequent use. Next, give a through onceover to the food that remains. Leading health expert Dr. Mehmet Oz suggests dumping food that has any of the following as one of the first five ingredients: simple sugars, syrups, white flour, saturated fats and trans fats.

Hello Health Food

Now that you've tossed the junk, it's time to take advantage of the new found space. Head to the grocery store keeping in mind the advice to "shop the perimeter" of supermarkets rather than the middle aisles. Generally, fruits, vegetables, dairy, meats and organic offerings can be found on the outer aisles; highly processed foods laden with preservatives and unpronounceable chemicals are in middle aisles.

Once home, set up your kitchen to mimic a supermarket's perimeter aisles. Heap fruit and veggies in baskets in plain view. No room on the counter? Consider suspending hanging fruit baskets from the ceiling or use a freestanding, tiered basket to corral fruit and veggies.

Stage your fridge so every time it's opened, you have a quick overview of nutritious options. Stock up on healthy dairy options such as Greek yogurt and plain yogurt which can be used to whip up healthy smoothies or low-fat, homemade salad dressings. And use the freezer to keep out-of-season berries and veggies on hand. Healthy eats such as smoothies and soups don't require fresh ingredients to taste great and be healthy.

Fewer Choices, Less Stress

Few words send more chills down the spine than "what's for dinner?" as you gaze at an empty fridge. Or an overstuffed one. Do yourself a favor and commit to a weeknight rotation of four to six basics recipes that can be easily assembled and altered for variety. Roast chicken is simple; dress it up with a variety of sides. Chopped salads are also easy; just vary the ingredients from time to time for a fresh take.

Spend one weekend Goggling healthy recipes or visit sites such as RealSimple.com, DoctorOz.com or Self.com to find your core recipes and then assemble a go-to shopping list of pantry basics and items needed for the week. Shop on Saturday, prep foods Sunday (chopping veggies for the week or roasting a chicken for use in weeknight meals) and keep a running grocery list during the week so you can fill pantry holes during next weekend's shop.

Planning Plus Simplicity Equals Success

Minimal planning every week, and a commitment to a simpler, streamlined kitchen, betters your odds of actually getting a home-cooked meal on the table every day. Commit to planning, shopping and prepping the basics each week and make simple, healthy fare the staple if your weekly diet. Save the over-the top menus for weekends or indulge your Iron Chef fantasies during vacations or holidays.

An organized kitchen, a few healthy meals and a pantry brimming with healthy choices: sounds like a winning recipe!

 

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