You made the decision the change your lifestyle. You are ready to do what it takes to get in shape and feel healthy and strong. But being in the kitchen and preparing meals every day is challenging. You don’t know what you are doing and the healthy meals you were so excited just days ago don’t taste as great. What to do?
“Take it one step at a time,” advises wellness coach Elina Fuhrman. “Changing your lifestyle takes patience and the kinder you are to yourself, the more successful you will be.”
7 Steps To Lean Out
1. Take inventory. “Make sure you have the tools to cook healthy meals,” says Fuhrman, who successfully changes her own lifestyle years ago. “Make a list of what you already have in your kitchen and what you need to invest in.”
2. Stock up on basics. “Knives, cutting boards, kitchen scale and measuring cups are a must for anyone embarking on a healthy lifestyle,” says Fuhrman. If you are on a budget, but only two knives, a chef’s knife to chop, slice and mince and a small paring knife.
3. Invest in a commercial blender. “Vitamix and Blendtec are expensive but they are the Rolls Royce of blenders and the best kitchen investment tools,” says Fuhrman. Not only will you be able to make quick protein and green smoothies in your Vitamix in just minutes, no other blender will help you create nutritious soups, nut butters, sauces and even frozen desserts.
4. Juice your way to health. Having at least one green juice per day is great for boosting your energy and when you are under the weather, a few ounces of wheat grass can mean a 24-hour recovery or a week of bed rest. Fuhrman says that everyone needs a juicer with attachments to create quick green juices and recommends a Samson juicer that juices veggies, wheat grass and roots like ginger and turmeric.
5. Buy a food diary. Research shows that keeping a daily food journal actually helps with weight loss and health. In my years of training clients, I ask everyone to keep a diary and keep it handy while you are cooking in the kitchen. Fuhrman says that food journal can also help with planning meals and recipes for each day.
6. Don’t forget grilling and steaming tools. Grilling and steaming are the best for healthy eating so investing in a kitchen steamer and stovetop grill will help you with your meals. Steaming is great for cooking veggies without adding oil, plus they retain the most nutrients in comparison to any other cooking method. Needless to say, besides juicing and blending, this is by far the healthiest cooking method to choose. When steaming, try to cut vegetables into the same size so they steam evenly. You can also use the steaming basket for fish.
7. Plate properly. One of the best tricks to eating less is having smaller plates. Make sure your plates are not larger than 9 inches, the size of a dinner plate. “If your meal doesn’t fit on a plate, don’t eat it,” says Fuhrman.
The most important thing in creating healthy meals is using the freshest ingredients and lots of herbs and spices instead of salt and store-bought sauces. Fuhrman recommends buying a few cookbooks and experimenting with simple recipes before getting comfortable on more complex dishes.