Do you ever look in your fridge and think to yourself, “There’s nothing to eat!” When dieting, or working on a strict fitness regimen, it’s OK to snack between meals. But, it makes sense that if you keep your refrigerator stocked with appetizing foods that also happen to be good for you, you’re much more likely to eat healthy meals and healthy snacks. Stock Your Refrigerator for Weight Loss and it will make it so much easier.
The occasional snack is necessary to avoid dips in blood sugar, keep energy levels high and avoid binging at main meals. But one of the main reasons snacking has a bad rap is because of the choices we make. Your refrigerator can be a filled with temptations, or a stockpile of all the ammo you need for staying healthy and keeping fit. Which one depends on how you fill it.
Also , keep in mind that the “out of sight, out of mind” principle applies to your fridge. Many of us, for example, have colorful fruits and vegetables on hand — but keep them buried in the crisper drawers at the bottom of the fridge. You are more likely to see, eat, and enjoy healthy foods if they’re in a ready-to-eat form, staring at you from the eye-level shelves in your refrigerator.
Here are some steps to organize your fridge to help you eat better:
1. Organize and rearrange
Even if you stock up on healthy foods, if you cram it into the fridge where it’s hard to reach, you’re less likely to get them. Organize your food in see through storage containers, made easy to see and reach for. This way you’ll be easily inspired to snack, and cook, healthy.
2. Pre-cut your vegetables
Veggies are great for weight loss. Make it easy to grab them for a quick bite.. After you buy your vegetables from the grocery, wash, cut and store your veggies in reusable containers. Place them next to a container of low-calorie dips for a fun and healthy snack.
3. Make a fruit bowl
I’ve seen this many times, and think it’s so important. Prepare a fruit salad, or mixed fruit bowl, and store it in a container in the fridge. A delicious looking fruit salad, that’s easy to grab and eat, will seem like a treat rather than a sacrifice.
4. Remove the junk
If all the unhealthy food is in your fridge, you’ll be more likely to grab those instead of the healthier options. Get rid of the things that could get in the way of your diet. If it’s not there, it will be easier to fight temptation.
5. Stock up on healthier alternatives
I love having yogurt and fruit, but it takes effort to keep it available. You may also like ice cream, but love fruit bars almost as much. Take some time to find the foods you love that are healthy alternatives. This will help make it easier, and seem fun.
You’ll want to have these foods on hand to help support your weight loss and fitness efforts:
Low-Fat Dairy Foods
Low-fat dairy products have impressive levels of calcium and protein. Just a cup of fat-free yogurt gives you one third of your daily recommended calcium intake, and 17% of your estimated daily protein needs. It also helps with muscle repair as well as lower levels of sugar and salt. Try plain yogurt with your own fruit or nuts. Cottage Cheese offers a complete amino acid profile, and loads of whey and casein protein. This casein protein help helps to grow new muscle tissue after a workout.
Besides their health benefits, they can be a great substitute for unhealthy alternatives.You can enjoy plain yogurt over a potato, or with fruit as a substitute for ice cream. A bag of shredded, reduced-fat cheese also comes in handy for making many of the healthy snacks and meals.
Avocados
Avocados can help with weight loss. Eating half an avocado can lower your a desire to snack afterward by 40 percent, says a recent study in the Nutrition Journal. They also have plenty of ALA, a precursor to Omega-3s, which can help reduce delayed on-set muscle soreness after your workout.
Berries
Berries are a low glycemic food, which curbs cravings and blood sugar crashes. They are also a top antioxidant to help repair damaged muscles tissues and calm inflammation to speed up recovery. Any berry will do: strawberries, blueberries, blackberries, and raspberries are always winners.
Salmon
To build bigger muscles you need to feed them protein and Omega 3 fatty acids. Omega 3s can improve recovery because it also helps increase the rate of muscle protein synthesis, according to a 2011 study in The American Journal of Clinical Nutrition. Wild salmon also has lots of vitamin D. Vitamin D can promote strength as well as fuel weight loss. A study found vitamin D improved peak power after just four weeks of resistance training and helped reduce waist-to-hip ratio among overweight men after 12 weeks.
Spinach
Popeye was right! Scientists have found that nitrate, a compound abundant in spinach, can build and tone muscle. Spinach also is a great source of folic acid, which repairs DNA and helps to produce new red blood cells, and is rich in magnesium, which is needed to maintain normal muscle and nerve function. Try raw spinach tossed in a salad, or added to your juicer to retain all the nutrients.
Hummus
You need a near equal balance of protein and carbs after workouts to support recovery, and hummus (made from chickpeas) delivers, says Ricci. “The combination of protein and carbs in hummus may be particularly beneficial for slow steady carbohydrates release into bloodstream, which is really good to consume for a window of about two hours and more before training and two hours or more post training,” he says. Spread it over whole-grain pita for a quick low-release energy.
Whole-Wheat Pita Pockets and/or Tortillas
Switching from refined (or white) grain products to whole grains is one of the most powerful dietary changes you can make. Research has suggested that eating plenty of whole grains may lead to an assortment of health benefits, including lengthening your life span, helping with weight control, and reducing the risk of type 2 diabetes, heart disease, stroke, metabolic syndrome, and some cancers.
Keeping a pack of whole-wheat pita pockets or whole-grain tortillas in the refrigerator can inspire quite a few quick, healthy meals or snacks. The pita or tortilla can serve as a base for quesadillas, pizzas, and hot or cold sandwiches or wraps. These items tend to get moldy fairly quickly at room temperature, but will last at least a week in the refrigerator.
Eggs
The incredible egg is cheap (as low as 25 cents each) and a nutritional powerhouse containing all 9 essential amino acids and about 8 grams of protein. It also has a solid amount of vitamin B-12, which is necessary for fat breakdown, and helps your brain and muscles communicate for better contraction during lifts.
Jar of Marinara or Pizza Sauce
Armed with a jar of marinara or pizza sauce, you’re on your way to several quick and healthy snacks or meals. Use it for:
- Design-your-own pizza using whole-wheat pitas, bagel halves, or tortillas.
- All kinds of pasta dishes.
- Italian-style hot sandwiches or panini.
- Topping for meat loaf or casseroles.
- Bread dip or enchilada sauce.
Tomatoes are packed with important nutrients, and your body can absorb more of their phytochemicals if the tomatoes are cooked and eaten along with a little healthy fat. That fits the description of most bottled marinara and pizza sauces. Tomatoes contain all four carotenoid phytochemicals: alpha- and beta-carotene, lutein, and lycopene, which work together for even more nutritional pop. They also have three high-powered antioxidants thought to work together: vitamin E, vitamin C, and beta-carotene.
Prepared Pesto (Made With Olive Oil)
Pesto, made with basil, olive oil, Parmesan cheese and some type of nut, is a tasty way to work a little olive oil into your day. Along with the healthful monounsaturated fats, olive oil contributes more than 30 phytochemicals, many of which have antioxidant/anti-inflammatory action in the body.
Pesto makes a great spread for sandwiches and pizzas, or a tasty sauce for all your favorite hot or cold potato and pasta dishes (choose whole-grain pasta for added nutritional punch). You can even add pesto to goat cheese or light cream cheese and serve with whole-grain crackers for an impromptu appetizer. More good news about pesto: it’s strongly flavored, so a small amount can help perk up your dishes while keeping calories under control.
Almond Butter
Nuts in general contain “smart fats” (mostly monounsaturated fat and a little polyunsaturated fat, including plant omega-3 fatty acids for some nuts). Most nuts also have phytosterols, which in sufficient amounts can help lower cholesterol and enhance the immune system, and may decrease the risk of some cancers. Some of the vitamins and minerals many of us are lacking, like vitamin E and magnesium, are also be found in nuts.
One of the most studied nuts is the almond. Almonds have phytochemicals that can help lower cholesterol; vegetable protein that may lower “bad” cholesterol (LDL); and monounsaturated fat that may increase “good” cholesterol (HDL). To top it all off, almonds are rich in antioxidants.
Iced Tea
One of the best ways to cut calories is to avoid beverages that contain them. Tea contains phytochemicals that are thought to have a host of health benefits. For example, tea has catechins, which are thought to not only have antioxidant and anti-inflammatory activity, but also to stimulate the immune system and possibly boost weight loss. Both green and black tea have healthy properties, but green tea is thought to be especially beneficial.
Not to mention, having some fresh brewed iced tea in the fridge will be an enjoyable substitute for other drinks like soda or high calorie juices you may be tempted with. I like to have a nice southern sweet tea in the fridge, with a bit of lemon or lime. Try different teas until you find one you like, brew it yourself, and keep it in the fridge.
Lean Meat
Lean cuts of meat, boneless and skinless chicken breasts, and lean ground meats are quickly-prepared, versatile proteins. These should be stored on the bottom shelf and used or frozen within a few days after purchase. I have a friend who regularly bakes a chicken, then keeps it sliced up in a container in the fridge for a high-protein, low-calorie snack. It’s a great way to snack, rather than going for the carb’s, or high-fat, snacks. You can also think about having more tuna, sardines, and other canned fish in the pantry. Lean proteins full of omega-3, and very tasty.
Condiments
Vinegars, mustards, marinades, light dressings, sauces, relishes, and salsas add mega-doses of flavor to your foods without adding a ton of calories or fat. Keep a good supply of these items, which can be safely stored in the door of your fridge.
What about the freezer?
Frozen Fruit
Frozen fruit is picked and frozen at its peak ripeness, meaning all of its beneficial nutrients are locked in. Additionally, frozen fruit is often cheaper than fresh picks, especially if the fruit you’re looking to purchase is not in season. Use frozen fruit in smoothies, whole-grain muffins, pancakes, waffles, or hot cereals.
Frozen Vegetables
Frozen veggies are nutrient-dense, low in calories, economical, and delicious add-ins for a plethora of recipes. Antioxidant- and fiber-rich vegetables can easily be added to casserole, pasta dishes, soups, and stir-fries.
Bread & Grain Products
Whole-grain bread, tortillas, and sandwich thins can be frozen and thawed out later for foods like French toast, melts, burritos, wraps, and homemade croutons.
Fish & Shellfish
You can often find frozen fillets of fish and packaged shellfish on sale. This is an affordable way to keep lean sources of protein on hand at all times. Fish and shellfish are loaded with essential minerals, heart-healthy fats, and muscle-building protein. Fresh forms of these are often pricey. However, it’s a great thing to stock up on for nights when you don’t feel like cooking – just pop some frozen fish in the oven. It’s easy, tasty, and better for you then dashing out for a cheeseburger.
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