Simple Kitchen Swaps for a Better Life
"How many grams of sugar are left in the Kombucha after fermentation ?" asked Carmela. "Couldn't we just make our own at home?" added Jasmine. "You two must be LA natives," said the Whole Foods worker.
Actually, quite the opposite. Both born and raised in small-town, Indiana. Both attended college for four years in Indiana. We consumed fast food, processed food, ice cream, and candy daily. Organic was a foreign term until we relocated to Los Angeles at the age of 22. So why does it seem like we've have lived here all our lives? Because we do the research. We want to know exactly what is going into our bodies and how it effects every aspect of our health. We want to eat nutrient dense foods. We seek knowledge deeper than what's just presented to us. Feeling optimal every day is a priority. We understand that in order to get the most out of our days, we have to be extremely conscious of what goes in our mouths.
Kitchen Quick Fixes
We took a look in our kitchen at home and assessed what we have naturally thrown out for good and what we have replaced it with in return. Here's our list.
1. Out: Vegetable Oils - In: Virgin Coconut Oil & Extra Virgin Olive Oil
Vegetable oils (such as canola, sunflower, peanut) are extremely processed and high in made-man trans fat. They have high levels of polyunsaturated fats which tips the Omega 6's to Omega 3 ratio causing inflammation in the body. Opt for healthy oils like unrefined coconut oil - when heating the oil - and extra virgin olive oil for salad dressings. We love using coconut oil to make kale chips!
2. Out: Conventional Cow's Milk - In: Coconut/Almond Milk
Conventional milk is a big no-no for us. It's packed with chemicals and hormones that were fed to the cattle or in the cattle's feed that wreak havoc on our guts. Coconut and almond milks are great dairy alternatives that promote balance and well-being. We love using coconut milk as a base for easy, morning smoothies!
Dairy Alternatives & Substitute Oils
3. Out: Conventional Potatoes - In: Organic Sweet Potatoes
Conventional potatoes absorb all the harmful pesticides in the soil they grow and what is sprayed on them, resulting in toxic chemicals in your belly. Opt for organic sweet potatoes. The root vegetable lower on the glycemic index. They're a great gluten free, nutrient dense option that provides energy. We love cutting them into fries, steaming them, and adding coconut oil and cinnamon!
4. Out: Grain-Fed Beef - In: Grass-Fed Beef
Is it that big of a deal? Yes. Cows free to roam and eat grass are healthier cows. Consuming healthier cows ensures healthier humans. Grass-fed beef have higher levels of omega 3 fatty acids - lowering inflammation - and contain more vitamins than cows fed in confinement. We love cooking grass-fed beef burgers with some ghee!
5. Out: Tap water - In: Filtered water
Unfortunately tap water contains tons of harmful chemicals. Fluoride and chlorine are two chemicals that tend to be present and can do more damage than good to the body. Opt for natural spring water. If you have a high acidic diet - grains, sugar, dairy - try drinking alkaline water to rebalance your pH levels. We love alternating between spring, alkaline, and kangen throughout the week!
Spring water, organic protein, sweet potato, himalayan sea salt, and organic grains
6. Out: White Bread & Pasta - In: Whole grain/Sprouted Bread and Pasta
White bread and pasta are majorly made up of processed grains and white flour. They spike your blood sugar and have little nutritional value. Opt for whole grain and sprouted options for better digestion and more fiber. We love a whole grain, sprouted cinnamon raison bread with our breakfast!
7. Out: Table salt- In: Sea Salt
Don't be afraid of salt! The right salt is crucial for health. Throw out the traditional table salt and opt for himalayan sea salt. You want salt that is actually from the ocean. Many traditional salts contain additives that disrupt health. Read labels! We love loading our gluten-free, sprouted popcorn with himalayan sea salt!
8. Out: Concentrate Fruit Juices - In: Real Fruit smoothies
Get rid of anything in your fridge from concentrate! Most fruit juices - apple, orange - are extremely high in added sugars, contain additives and are highly processed. Opt for buying organic fruits and blending up your own fruit juice smoothies. We love mixing up almond milk, a handful of spinach, an apple, and a slice of ginger root for a jump start to our days!
9. Out: Conventional Butter/Margarine - In: Ghee
Unlike butter, ghee is free of lactose and casein (dairy), which some people are allergic to. Ghee is nutrient dense: vitamin A, D, E, and K. Ghee is also a great fat to cook with - throw some on some veggies.
10. Out: Milk chocolate - In: Dark Chocolate
We love chocolate. We gave up milk chocolate due to the high amount of added sugar, lack of nutritional benefits, and dairy content. However, dark chocolate is quite the opposite! It's made from cacao or cocoa, which are high in antioxidants. You want the cacao content to be at least 70% to reap the health benefits of dark chocolate. We love eating a few dark chocolate squares with sprouted pumpkin seeds!
Ghee, sprouted bread, dark chocolate, and unsweatened cocoa powder