Wouldn’t it be nice if everything in your pantry supported your best self and body?
Well, the secret to losing inches with more ease and less frustration is.. making your kitchen your BFF instead of your enemy. In other words, filling your kitchen with the right foods.
There’s a few things that I always keep in mind when grocery shopping, because at the end of the day, we eat what’s available.
But before grocery shopping, the first thing you’ll want to do is take inventory of what you already have. I cannot stress the importance of this step enough. You probably have really good options at home and don’t even know it.
Once your kitchen is prepped, you just need to know the basics of a balanced blood sugar/low GI meal and you’re headed in the right direction.
Let’s start with the foods in your kitchen. I sent you a list as part of the Low GI Starter Kit as well.
3 foods groups to always have in your kitchen:
- Healthy fats: olive oil, coconut oil, avocado oil, nuts, seeds, chia seeds, nut butter, avocados and cacao
- Healthy protein: meat, fish, beans, eggs, greek yogurt, cottage cheese
- Healthy carbs/fiber: whole grains like brown rice, whole grain pasta, quinoa, fresh and/or frozen fruits and vegetables
If you’re unsure which items to get at the grocery store, I have a few favorites and recommendations. This list should make it super easy for you to pick up your essentials, and start making healthy swaps right away.
- Frozen berries: blueberries, raspberries, strawberries, blackberries. These frozen fruits can be used in anything from plain yogurt, to cakes, to smoothies, salads, or sauces.
- Frozen vegetables: spinach, kale, broccoli, cauliflower, green beans, and peas. Frozen vegetables are great because they last longer and can be used for stir-fry, omelettes, smoothies, and more.
- Protein: poultry, organic turkey, fish, eggs, black beans, pinto beans, chickpeas, nuts (almond, pecans, walnuts) and seeds (like flaxseeds). If anything, eggs are my go-to on a daily basis.
- Whole grains: Chickpea pasta, brown rice, quinoa, whole grain bread, whole grain oats.
- Healthy fats: Extra virgin olive oil, pure olive oil, avocado oil, coconut oil
The formula for making low glycemic-friendly meals and snacks:
Every meal should have a healthy protein, healthy fat, and healthy carb (fiber). Why?
Protein, healthy fat and fiber are powerful when it comes to blood sugar control. Each nutrient slows the uptake of sugar into the blood and halts the insulin response. And insulin is a fat storing hormone, so the less insulin released into the body, the better. In addition to being whole foods, these are the nutrients that you keep you full for hours.
One thing to note is each nutrient has it’s own specific function, so it’s really important to incorporate all 3 (protein, fat, fiber) or at least 2 out of 3 at every meal.
Use the Meal Planning Chart to help you!
I hope these tips get you going in a better direction than before. The free meal plan you downloaded has great recipes for inspiration.
Ok, that was a lot! If you’re interested in learning more from me, I have special offer for Whole GI Protocol coming soon.
I mean it when I say you’ll feel 10x better in your body when you eat this way.
And you'll notice MAJOR differences when you combine this way of eating with the Whole GI Protocol.
What would it feel like to love the skin you're in? The diet industry hasn't made this easy on anyone—with fads, quick fixes, and unsustainable diets. The Whole GI Protocol doesn't just give you food guidance but balances it with lifelong habits to help you finally feel food now and in the long run with results you can be proud of.
Let's continue on, shall we?
