Family life is often centered around the kitchen. Many of us spend more waking hours in this part of the house than in any other.
It is also the room that will have the most immediate impact on your health & wellness goals, as the contents of your kitchen will either leave you feeling empowered and at ease or completely at a loss.
This month, you’re going to focus on turning your kitchen into a health oasis by stocking it with foods that support your goals and removing as many undermining factors as possible.
If you have done food sensitivity testing, the information in that report will help you to refine this process, as the guidelines below are designed to apply to all kitchens.
SEED OILS
Examples of seed oils include canola, cottonseed, soy and corn oil. They are liquid at room temperature. Many are even liquid when refrigerated. They can be found in many packaged goods (salad dressings, cookies, crackers, chips, soups, etc.)
They have been linked to inflammation, digestive disruption, and neuroinflammatory symptoms (eg – depression).
Healthier alternatives include avocado oil, coconut oil, butter or ghee, and tallow.
GLUTEN CONTAINING GRAINS
Truth be told, I find many of my patients do better avoiding grains entirely, but at the very least avoid wheat, barley and rye. The main protein in these grains – gluten – is very difficult for most people to digest, which leads to digestive inflammation and poor nutrient absorption.
Frequent consumption of gluten-containing grains can lead to a variety of symptoms that extend far beyong the digestive system. Those who give up gluten entirely frequently see improvement in symptoms including headaches, joint pain, fatigue, mood swings/depression, painful periods, and rashes.
CONCENTRATED SWEETENERS
I am careful to use the word sweetener and not sugar. I make no distinction between cane sugar, corn sugar, maple syrup, agave nectar and honey. Likewise, I make no distinction between these caloric sugars and their non-caloric alternatives: artificial sweeteners, stevia, and the sugar alcohols.
Sweeteners disrupt hormone signaling and energy production pathways. After a short burst of energy, they leave us tired, mentally foggy, and longing for the next hit. They are the ultimate depleter of will-power, which makes eating even a little a recipe for struggle.
Keep it simple!
HEALTHY FATS
Ghee/butter, coconut oil, as well as beef or bison tallow make great cooking fats, as they are stable even when heated.
In the summer months, when I eat plenty of fresh vegetables, I will liberally cover them with olive oil, but I avoid heating this oil.
Buying raw nuts, which you then soak and dehydrate in the oven, makes for a nice, crunchy snack when in need.
BROTH OR STOCK
Whenever you cook something with bones, save those stones to making broth and stock. It’s easy, cheap, and will make your future meal prep easy, nutritious, and delicious.
BUY LOCAL WHEN POSSIBLE
To the best of your ability, eat what has been – or at least could be – growth within 100 or so square miles of where you live. That means that you aren’t eating pineapples in January if you live where there’s snow on the ground.
If you’re eating foods that are in season where you live, your diet will have a natural diversity from month to month, which means that you won’t have to stress over creating diversity from day to day.
You don’t need complicated or fancy recipes to have amazing food.
Start with the highest quality, most local, and freshest ingredients possible. Keep your seasoning simple.
If you start with an amazing foundation, you won’t need to cover your meals with sauce. That’s often what restaurants do to mask the fact that they source for price not quality.
Remove electronics from your kitchen.
If there is a television in your kitchen, at the very least, turn it off during meal times, and consider a no-phones policy.
Electronics are designed to suck us in, which distracts us from our bodies. This makes it harder to connect with ourselves (reading hunger/satiety cues, etc) as well as the important people in our lives.
Encourage slowing down, unplugging, and taking the opportunity to fully be with others as you are preparing and enjoying your meals.
Do your best to avoid plastic. Choose glass storage when possible.
Most importantly – do not heat (especially microwave) food in a plastic container. This goes for meals that come from the freezer, too!
The chemicals in plastic can seep into our food. This happens quickly when that food is hot or being heated, which is why avoiding putting plastic in the microwave is critical.
Those chemicals can have negative impacts on our reproductive and endocrine systems, impact brain health, increase inflammation, and cause our body to store more fat. It’s worth the effort to use glass!
SELECT YOUR MODULE
Family life is often centered around the kitchen. Many of us spend more waking hours in this part of the house than in any other.
It is also the room that will have the most immediate impact on your health & wellness goals, as the contents of your kitchen will either leave you feeling empowered and at ease or completely at a loss.
This month, you’re going to focus on turning your kitchen into a health oasis by stocking it with foods that support your goals and removing as many undermining factors as possible.
If you don’t have them yet, soon you will have your MRT Results. The information in that report will help you to refine this process, as the guidelines below are designed to apply to all kitchens.
SEED OILS
Examples of seed oils include canola, cottonseed, and corn oil. They are liquid at room temperature. Many are even liquid when refrigerated. They can be found in many packaged goods (salad dressings, cookies, crackers, chips, soups, etc.)
They have been linked to inflammation, digestive disruption, and neuroinflammatory symptoms (eg – depression).
Healthier alternatives include avocado oil, coconut oil, butter or ghee, and tallow.
GLUTEN CONTAINING GRAINS
Truth be told, I find many of my patients do better avoiding grains entirely, but at the very least avoid wheat, barley and rye. The main protein in these grains – gluten – is very difficult for most people to digest, which leads to digestive inflammation and poor nutrient absorption.
Frequent consumption of gluten-containing grains can lead to a variety of symptoms that extend far beyong the digestive system. Those who give up gluten entirely frequently see improvement in symptoms including headaches, joint pain, fatigue, mood swings/depression, painful periods, and rashes.
CONCENTRATED SWEETENERS
I am careful to use the word sweetener and not sugar. I make no distinction between cane sugar, corn sugar, maple syrup, agave nectar and honey. Likewise, I make no distinction between these caloric sugars and their non-caloric alternatives: artificial sweeteners, stevia, and the sugar alcohols.
Sweeteners disrupt hormone signaling and energy production pathways. After a short burst of energy, they leave us tired, mentally foggy, and longing for the next hit. They are the ultimate depleter of will-power, which makes eating even a little a recipe for struggle.
Keep it simple!
HEALTHY FATS
Ghee/butter, coconut oil, as well as beef or bison tallow make great cooking fats, as they are stable even when heated.
In the summer months, when I eat plenty of fresh vegetables, I will liberally cover them with olive oil, but I avoid heating this oil.
Buying raw nuts, which you then soak and dehydrate in the oven, makes for a nice, crunchy snack when in need.
BROTH OR STOCK
Whenever you cook something with bones, save those stones to making broth and stock. It’s easy, cheap, and will make your future meal prep easy, nutritious, and delicious.
BUY LOCAL WHEN POSSIBLE
To the best of your ability, eat what has been – or at least could be – growth within 100 or so square miles of where you live. That means that you aren’t eating pineapples in January if you live where there’s snow on the ground.
If you’re eating foods that are in season where you live, your diet will have a natural diversity from month to month, which means that you won’t have to stress over creating diversity from day to day.
You don’t need complicated or fancy recipes to have amazing food.
Start with the highest quality, most local, and freshest ingredients possible. Keep your seasoning simple.
If you start with an amazing foundation, you won’t need to cover your meals with sauce. That’s often what restaurants do to mask the fact that they source for price not quality.
Remove electronics from your kitchen.
If there is a television in your kitchen, at the very least, turn it off during meal times, and consider a no-phones policy.
Electronics are designed to suck us in, which distracts us from our bodies. This makes it harder to connect with ourselves (reading hunger/satiety cues, etc) as well as the important people in our lives.
Encourage slowing down, unplugging, and taking the opportunity to fully be with others as you are preparing and enjoying your meals.
Family life is often centered around the kitchen. Many of us spend more waking hours in this part of the house than in any other.
It is also the room that will have the most immediate impact on your health & wellness goals, as the contents of your kitchen will either leave you feeling empowered and at ease or completely at a loss.
This month, you’re going to focus on turning your kitchen into a health oasis by stocking it with foods that support your goals and removing as many undermining factors as possible.
If you don’t have them yet, soon you will have your MRT Results. The information in that report will help you to refine this process, as the guidelines below are designed to apply to all kitchens.
SEED OILS
Examples of seed oils include canola, cottonseed, and corn oil. They are liquid at room temperature. Many are even liquid when refrigerated. They can be found in many packaged goods (salad dressings, cookies, crackers, chips, soups, etc.)
They have been linked to inflammation, digestive disruption, and neuroinflammatory symptoms (eg – depression).
Healthier alternatives include avocado oil, coconut oil, butter or ghee, and tallow.
GLUTEN CONTAINING GRAINS
Truth be told, I find many of my patients do better avoiding grains entirely, but at the very least avoid wheat, barley and rye. The main protein in these grains – gluten – is very difficult for most people to digest, which leads to digestive inflammation and poor nutrient absorption.
Frequent consumption of gluten-containing grains can lead to a variety of symptoms that extend far beyong the digestive system. Those who give up gluten entirely frequently see improvement in symptoms including headaches, joint pain, fatigue, mood swings/depression, painful periods, and rashes.
CONCENTRATED SWEETENERS
I am careful to use the word sweetener and not sugar. I make no distinction between cane sugar, corn sugar, maple syrup, agave nectar and honey. Likewise, I make no distinction between these caloric sugars and their non-caloric alternatives: artificial sweeteners, stevia, and the sugar alcohols.
Sweeteners disrupt hormone signaling and energy production pathways. After a short burst of energy, they leave us tired, mentally foggy, and longing for the next hit. They are the ultimate depleter of will-power, which makes eating even a little a recipe for struggle.
Keep it simple!
HEALTHY FATS
Ghee/butter, coconut oil, as well as beef or bison tallow make great cooking fats, as they are stable even when heated.
In the summer months, when I eat plenty of fresh vegetables, I will liberally cover them with olive oil, but I avoid heating this oil.
Buying raw nuts, which you then soak and dehydrate in the oven, makes for a nice, crunchy snack when in need.
BROTH OR STOCK
Whenever you cook something with bones, save those stones to making broth and stock. It’s easy, cheap, and will make your future meal prep easy, nutritious, and delicious.
BUY LOCAL WHEN POSSIBLE
To the best of your ability, eat what has been – or at least could be – growth within 100 or so square miles of where you live. That means that you aren’t eating pineapples in January if you live where there’s snow on the ground.
If you’re eating foods that are in season where you live, your diet will have a natural diversity from month to month, which means that you won’t have to stress over creating diversity from day to day.
You don’t need complicated or fancy recipes to have amazing food.
Start with the highest quality, most local, and freshest ingredients possible. Keep your seasoning simple.
If you start with an amazing foundation, you won’t need to cover your meals with sauce. That’s often what restaurants do to mask the fact that they source for price not quality.
Remove electronics from your kitchen.
If there is a television in your kitchen, at the very least, turn it off during meal times, and consider a no-phones policy.
Electronics are designed to suck us in, which distracts us from our bodies. This makes it harder to connect with ourselves (reading hunger/satiety cues, etc) as well as the important people in our lives.
Encourage slowing down, unplugging, and taking the opportunity to fully be with others as you are preparing and enjoying your meals.
Do your best to avoid plastic. Choose glass storage when possible.
Most importantly – do not heat (especially microwave) food in a plastic container. This goes for meals that come from the freezer, too!
The chemicals in plastic can seep into our food. This happens quickly when that food is hot or being heated, which is why avoiding putting plastic in the microwave is critical.
Those chemicals can have negative impacts on our reproductive and endocrine systems, impact brain health, increase inflammation, and cause our body to store more fat. It’s worth the effort to use glass!