A Glimpse Inside My Kitchen

I often get questions and assumptions about what I eat and do to maintain a healthy lifestyle. Ok, so I exercise 4-5 times a week which includes cardiovascular exercise, strength and yoga and I try to get at least 6.5 to 7 hours of sleep at night. Most importantly, it is what I eat that has made a huge difference in my health on the inside to the outside. You may have heard quotes such as, "You are what you eat." -Savarin or "Let your food be medicine and your medicine be food." -Hippocrates. I whole-heartedly believe these quotes and do my best to communicate it in various ways.

With this post, I decided to open a window into my kitchen to share with you some of the items I eat on a consistent basis. The pictures are actual items from my cabinets and refrigerator. If you have read over some of my blog entries, I always talk about how important it is to eat whole, natural foods and avoid anything processed. Processed foods primary ingredients are enriched flour, various sugar(s) and any other ingredients that you may not be able to pronounce. I limit those items in addition to white rice and potatoes. Instead I aim for green leafy and colorful vegetables, berries and other fruits, nuts, whole grains, beans, legumes, yams, primarily fish and a sparing amount of chicken and turkey breasts. I do not eat beef, pork and dairy due to allergies and intolerance. I eat soy yogurt and use soy milk as a substitute. In addition, I use a lot of fresh garlic, onion, and cilantro and many dried spices to add flavor to my food such as cinnamon on my toast or coriander and cumin in my grain dishes.

For breakfast, I found a cereal that I love. In the first picture you see Nature's Path Organic Pumpkin Flax Plus Granola. It has a Omega-3 fatty acids from the pumpkin and flax which is good for the heart. As an alternative, I opt for a multi-grain hot cereal from Country Choice. This has many grains which include rye, barley, oats and wheat. Good old fashioned oatmeal works, as well. I also eat Arnold's whole wheat sandwich rounds toasted with fruit. Finally, when I want to splurge I will have Hodgson Mill's whole wheat pancakes. Yes, with real syrup. I exercise heavily, so every once in a while, I treat myself.


The vegetables in my kitchen at the time were a red pepper, a red onion, canned tomatoes, celery, carrots and edamames. Eating vegetables throughout the day are great snack options. Also in my fridge were baked yams, sauteed spinach with garlic and lots of frozen veges.


The fruits in my kitchen were mangoes, apples, frozen blueberries and strawberries. I opt for frozen berries in my smoothies because fresh ones can spoil if you do not eat them quickly. It is also best to get fruit that is "just picked" and frozen because the nutrients are locked in and not lost in travel from a far destination to your local supermarket, especially when they are not in season. Try to buy from your local farmers when they open.


Pictured here are a choice of grain, bean and legume. I love quinoa because it is a nutrient dense grain that is a complete protein, which means it includes all nine amino acids the body needs. I also had black beans in my cabinet and lentils. I will be making lentil chili with the canned tomatoes in the next day or two. I also have brown rice, millet and amaranth in the cabinets. All great options for whole grains.

Pictured to the left are raw walnuts, raw almonds and extra virgin olive oil. Nuts and olive oil are a source of "good" fat. Your body needs fat to function, however, the healthy options are those with monounsaturated fatty acids.


Finally, to the right I have two types of fish that I buy frozen. Sockeye Salmon and Cod loins. I prefer wild caught fish even in packaged portions because wild caught fish is less fattier, has no artificial coloring or PCB's, which is a chlorinated compound.

Hope you enjoyed the glimpse inside of my kitchen to see exactly what I eat. What I eat works for me and I am not suggesting that it will work for you. My craving is usually dark chocolate, but I have it at the time of the craving and do not keep it in the house. The key is moderation and eating clean for life. If you need help figuring out what will work for you, I can help. Email me at simply.fitness@yahoo.com.

10 Steps for Dealing with Sugar Addiction

With all of the food available to us, sugar is one of the leading culprits of many health issues that is prevalent at this time in our history. Too much sugar in the blood can lead to complications of diabetes.

According to the American Diabetes Association website, as of January 26, 2011, there are 25.8 million children and adults in the US or 8.3% of the population with diabetes. This is an increase from 23.6 million or 7.8% of the population in 2007. The numerous health complications and costs associated with diabetes has escalated, as a result.

High fructose corn syrup is one of the leading ingredients in many processed foods and should be avoided. Start reading the ingredients of the foods you buy. When you see it, look for other options. Once you start reducing sweets from your diet, your body will respond positively. You will lose inches and weight and your sweet tooth will be put to rest. You have to have a strong mind to address any addiction and sugar is no different. Here are 10 steps sourced from Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4. Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5. Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6. Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7. Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8. Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10. Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

Have your blood sugar checked, exercise, kick your sugar addiction and maintain a healthy weight to prevent possible onset of diabetes. Be well!