Tips from a Booty Camper’s Kitchen Clean Out

Cleaning out your kitchen:

• Read the labels - be on the lookout for partially hydrogenated oils and high fructose corn syrup and avoid these!
• Choose items that are high in fiber, don’t contain white flour, are low in sugar grams and fat grams (especially saturated fat).
• Be sure to look at the recommended portion sizes when you are assessing the item.

• Don’t keep the unhealthy stuff for the “rest of the family”, they need to eat healthy too! Remember the time to create good eating habits is when you are young - exposure = preference so if you keep exposing your kids to sugar cereals and French fries you are TEACHING them to like them!
• To sauté with lots of flavor and hardly any fat, mist your veggies lightly with olive oil using a mister and then sauté in pan and add chicken broth as needed to prevent sticking.
• After cooking the leanest ground beef (96% lean), chicken or turkey, run it under water in a colander to rinse off the rest of the fat.

What I tossed from Michelle’s pantry and why:

Everything in here was Low Response Cost, Low Nutrient Yield and had lots of sugar and bad fats. These are what Dr. Phil calls “hunger drivers”:

• Large size BBQ sauces-lots of hidden sugar here
• ½ gallon containers of pancake syrup-2 of these-more sugar
• sugar sweetened cereal
• shortbread cookies-sugar and saturated fat
• fruit gummy snacks-all sugar
• pop tarts-bright green and orange!-sugar, dyes and bad fats
• Boxes of sugar
• Jumbo ketchup-hidden sugar here too!
• Cookies-sugar and bad fats
• Chips, chips, more chips-bad fats and a lots of salt
• Ranch dressing-loaded with bad fats
• Biscotti cookies-sugar!
• Flour tortillas-white flour and lard
• Ramen noodles (these are deep fried)-bad fats!
• Hard taco shells-bad fats!
• Wheat crackers-really white flour bad fats (unless it says whole wheat it is white flour in disguise)

What I put into Michelle’s pantry and refrigerator:

Here are some great staples that are High Response Cost, High Yield Foods that naturally are hunger suppressors:

• fresh fruit including pear-apples, kiwis and tangerines
• fresh and dried herbs including Mrs. Dash in assorted flavors and a great pepper blend, Italian seasoning blend, sugar free vanilla extract and cinnamon for natural sweetness
• veggies for salads, snacking and steaming/roasting including a rainbow assortment of jicama, romaine lettuce mix, assorted peppers, red onions, spinach, red onions, radishes to help Michelle incorporate a new vegetable into her repertoire every week!
• Sparkling water
• Lemons and limes
• Emergency vitamin C to put in her sparkling water for a pick me up
• Low carb pasta
• Whole grain crackers
• Whole wheat crackers
• Whole Grain Hot Cereal
• Kashi Go Lean Cereal
• Nonfat mayo
• Marinara with no sugar added
• Dijon mustard
• Balsamic vinegar
• Rice Wine Vinegar
• Extra virgin olive oil & olive oil mister
• Fat Free Chicken broth
• Black beans
• Lentils
• Low Sodium Vegetable Soup
• Green chilis
• Low carb tortillas and whole wheat tortillas
• Whole grain bread
• Vanilla whey protein powder
• Frozen Berries
• Frozen spinach
• Edamame in the shells
• Peanut butter-no sugar or fat added
• Almond butter
• Raw nuts
• Salsa
• Ground beef 96% fat free
• Chicken breasts
• Lowfat string cheese
• Nonfat yogurt
• Nonfat cheese
• Nonfat sour cream
• Nonfat milk
• Hummus