healthy kitchen basics - austin holistic fitness · o best system: pureh2o filter system 5. fruit...

Week 3 of 8 – Part 2

Rev: July 8, 2017 of 19

Healthy Kitchen Basics

1. Having a healthy organized kitchen will determine your success in your new lifestyle.

• Get Rid of the JUNK - throw away everything that does not support the new health lifestyle:

o Quick fix mixing o Foods with no expiration date o Things you don’t remember when you purchased them.

• Get organized – Clean out the clutter, throw out excess, and clean with non-toxic disinfectant cleaner.

2. Basic needs in the Kitchen: Tips from chef Doug Boxley

• Fry Pan – either stainless steel or non-stick

• Cook Pot – 2QT and 8 QT, use thicker metal with thicker bottom

• Strainer/Colander, prefer stainless steel, can also be used as a steamer

• Oven: Cookie sheet and Roasting Pan

• Chef knife, paring knife, bread knife

• Cutting Board – recommend Standard hard white plastic board; no wood

• Spatula – flipping; Soft Rubber spatula for mixing in the bowl

• Oil Sprayer/Oil Spritzers/Misters – control the use of the oil (important for healthy cooking)

• Cooking oil – Extra Virgin Olive Oil for Salad, Canola oil good for cooking w/ high smoke point

• Spices – Paprika, Cayenne, Cumin, Curry; Onion & Garlic Powder (fresh better), Coarse pepper

• Salt - Kosher salt, sea salt always better

• Herb – no substitute for fresh herbs; Dried: Thyme, Oregano; Basil; Sage

• Be creative; don’t be afraid to try something new Cookware – quality and warranty (choose good quality and with lifetime warranty) 3. Oil

❖ Olive Oil ◊ Monounsaturated Fat ◊ Smoke Point: 325 degrees ◊ Light sauté, dressing


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❖ Flax Seed Oil ◊ Polyunsaturated fat ◊ Good Source of Omega 3’s ◊ Smoke Point: 225 Degrees ◊ Salad, Salsa, or smoothie ◊ should not use for cooking over heat

❖ Canola Oil ◊ Monounsaturated Fat ◊ Smoke Point: 425 degrees ◊ Baking, sauté, stir fry, and dressing ◊ Inexpensive

❖ Walnut Oil ◊ Polyunsaturated Fat ◊ Good source of Omega 3 ◊ Smoke Point: 400 degrees ◊ Baking, sauté, salad

4. Optional Accessories:

• Crock Pot

• Grill

• Walter Filter – most important o Best system: PureH2O Filter system

5. Fruit & Veggie Wash

• 1 Tbsp Lemon Juice

• 2 Tbsp Baking Soda

• ¾ Cup Vinegar

• 8 oz water

• 10 drops Grapefruit Seed Extract 6. Grocery Shopping:

• Creating a list save time & money

• Go shopping with full stomach 7. How to choose veggie & fruits Veggie

◊ Size matters (in between size) – medium size ◊ Color is important and weight – nice bright vibrant color


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Fruits ▪ Berries - the look, the color; the container

➢ storage on paper towels and layer, moist paper on top to stay fresh ▪ Citrus fruits – consistency in shape

▪ Citrus fruits should be well formed, firm but can be squeezed ▪ The rhine should be smooth; color always good, and smell

▪ Peaches, Plums, Nectarines, Kiwi - touching nose feel; test peaches at the stem; smell ▪ Tomatoes - Odd shaped tomatoes can be just as good or even better; color; smell; local

vine ripe ▪ Bananas – a little green and a little brown is OK

8. Storing Fruits & Vegetables in Refrigerator

➢ Keep outside of the refrigerator: ▪ Bananas, Potatoes, Tomatoes, Onions, Garlic, Lemons, Limes

➢ Try buying them in seasons ➢ Low Glycemic Vegetables (20 and under):

▪ Asparagus; Bean Sprouts; Beet Greens; Broccoli; Cabbage; Cauliflower; Celery; Cucumber

➢ Fresh Fruits and Veggies are loaded with enzyme, fiber and tons of nutrients. ▪ Cheating with fruit is much better than candy or chips.

9. Herbs & Spices – important for healthy cooking

➢ Transform basic dishes to a memorial meal w/ health benefits w/o adding calories, fat, salt and sugar

➢ Suggested book: Herbs & Spices by Jill Norman (ISBN 0789489392) ▪ Spices

➢ For spices, air tight glass jars are better than plastic; dark glass is best of all

➢ Kept in drawer that is cool and dark with no moisture ➢ Ground spices can be kept for 1 year; Whole spices can last up to 3 to 5

years ▪ Herbs

➢ Fresh Herbs will give you a fresher taste ➢ Dried herbs: Use light hand; always can add more ➢ As a general rule don’t use more than 3 spices in each dish; or do after

cooking season 10. Protein – Meats, Poultry and Fish

❖ Shell fish – shrimp, crab, lobster high cholesterol but lower saturate fat ❖ Fish- choose fish high in Omega 3 fatty acids ❖ How to buy fresh fish - cold to the touch (32 degrees), elasticity (spring back), smell


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❖ Fish with dried blood or brown blood will lack freshness; Pinkish or redish gills ❖ Meat - least amount of visible fat and trim it off; ground beef: >90% lean meat ❖ Poultry - ground breast turkey; or low-fat ground chicken or turkey ❖ Cooking turkey: never buy pre-injected or marinated turkey; buy organic when possible ❖ One cup of cooked beans, peas, or lentils, tofu cab replaced 2oz of animal protein


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Q&A: HEALTHY KITCHEN BASICS

1. Why is CLEANING out the kitchen the first most important thing you can do to for your

success?

To remove what may impede your success and to motivate through easy access

2. First things to get rid of are what?

ALL OF THE BELOW Junk food Quick fix mixes Food with No Expiration Dates Frost bite

Crusty Food Can’t remember when you made it or bought it

3. Transform basic dishes into memorable meals through what?

Herbs and Spices

4. What is your quickest reference for which herbs to use with which types of food

preparation?

Transitions Journal

5. What is a good herb and spice book to get?

“Cook’s Reference to Herbs and Spices” by Jill Norman

6. Name 4 Healthy Oils discussed in the DVD:

Walnut Oil, Flaxseed Oil, Canola Oil, Olive Oil

• Which oils are polyunsaturated Oils? Walnut & Flaxseed

• Which are Monounsaturated Oils? Canola & Olive Oil

• Which oils can handle high heat? Walnut Canola

• Which oils are good sources of omega 3’s? Walnut Flaxseed

• Which oils are good for baking? Walnut Canola

• Which oils are good for sautéing? Walnut Canola Olive Oil

• Which oils should not be heated? Flaxseed

• Which oils are good for salads? Walnut Canola Olive Oil

7. What is one of the best rated water filter systems on the market?

pureH2O water filtration system

8. What is the recipe for home-made produce cleaner?

1 tbsp Lemon Juice; 2 tbsp Baking Soda; ¾ c Vinegar; 8 oz Water; 10 Drops Grapefruit

Seed Extract

9. Why is it best to go shopping on a full stomach?

When you are hungry and your blood sugar is low, your shopping rationalization drops.

10. Describe the best rule when buying vegetables with regard to size?

Buy between sizes. Too small lack flavor, too large possibly on the way out.

11. Describe the best rule when buying vegetables with regard to weight?

Heavy is better than too late.

12. Describe best rule when buying vegetables with regard to color?

The brighter the color, the more flavor.


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13. Name which fruits (Berries & grapes; Citrus Fruits; Plums, nectarines, peaches and kiwis;

Tomatoes) best match the criteria below:

• Firm but renders to pressure and smells good PLUMS, NECTARINES, PEACHES &

KIWI

• Well formed, blemish free and plump, rich color and slight softness TOMATOES

• Firm, plump, no blemishes BERRIES & GRAPES

• Heavy for size, firm and skins not too rough CITRUS

14. Which vegetables or fruits should not be stored in the refrigerator, but in a cool, dry

area for optimal preservation of natural state?

Bananas, tomatoes, potatoes, lemons and limes

15. Which vegetables or fruits should be kept at room temperature with ventilation?

Onions and garlic

16. What is the BEST thing to do with your fruits and vegetables to make them grabbable?

Cut, clean and sort the day of purchase

17. What can you do with fruit beginning to ripen?

FREEZE it for shakes

18. How should you store Herbs and Spices?

Cool, dark and dry place.

19. What is the typical life span of ground herbs and spices?

1 year

20. Whole spices may last as long as how long?

3-5 years

21. When should you add herbs and spices for long-cooking dishes?

An hour or less before serving

22. When using dried herbs, you should finely crush them before adding to your dish,

should you do this before or after measuring?

After measuring

23. You should not use the same quantity of dried herbs as fresh, what portion is a good

rule of thumb?

About 1/3 dried of the amount of fresh

24. Keep it simple – what is the average # of herbs and spices you should use in a dish?

No more than 3 except for Indian cooking – 10 or more in curry dishes

25. What are best “after cooking” spices?

Black pepper, garlic powder, salt and Cayenne pepper

26. What spices are best for sweet dishes?

Cinnamon, nutmeg, cloves and allspice

27. What is the easiest way to measure a portion size of protein?

Palm of your hand and thickness of a deck of cards.


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28. Which seafood proteins are higher in cholesterol, but lower in saturated fat and total fat

than most meats and poultry?

Shrimp, crabs, lobster and crayfish

29. Which fish provide the most health benefits?

Fish HIGH in Omega-3 fatty acids such as mackerel, lake trout, herring, sardines,

albacore tuna and salmon

30. What are two good characteristic markers when buying fresh fish?

Little to no fishy odor, fresh blood, not dried or brown in veins or gill color.

31. What are good characteristic markers when buying meat?

Least amount of visible fat and trim visible fat; Buy “choice” or “select” rather than

“prime”. Ground meat should be 90% lean or greater.

32. What should you be careful with ground turkey and chicken?

Look for low-fat, can have as much fat as ground beef because it includes dark meat and

skin.

33. When purchasing and preparing poultry, skin should be removed except when?

When cooking a whole bird, then remove the skin prior to serving.

34. What should you look for when purchasing a whole bird to prevent added fat?

Look to be sure it was NOT injected with fats or broths.

35. Why are pre-marinated meats and poultry a bad thing?

You have no idea what was in the marinate – do it yourself to prevent fat, sodium, sugar

and other preservatives

36. What is the proportion ratio when choosing beans, peas, lentils or tofu as your protein

source?

1 cup of cooked beans to 2 ounces of meat.

37. When eating canned beans, it is important to do what before preparing and why?

Rinse well to remove any sodium added during processing.

38. What is one of the greatest sources of clean protein?

Egg whites are high in protein with NO Fat or Cholesterol.

39. Why and what should you check for and stay away from when buying spices and

sauces?

Sugars, glutens, wheat and unwanted ingredients or preservatives. (even mustard, soy

and vinegars)

40. Name good alternatives to pasta and rice.

Quinoa, spaghetti squash and mung bean noodles

41. Name good alternative for fat or butter.

Omega butters and spreads.

42. What should you stay away from with regards to canned oil and sprays?

Alcohol and silicone


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43. Why should you steam rather than boil vegetables and avoid long cooking time?

Extended heat and liquid can destroy or leach out valuable nutrients.

44. Stay away from FRYING, the best way to prepare meats and poultry are how?

Baking, broiling, roasting or stir frying

45. When grilling beware of what?

To not burn or char your meats because of carcinogens like HCAs which are cancer

causing chemicals.

46. What is an easy rule when cooking fish?

10 minutes at 400-450 degrees F cook till opaque and flaky.


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Shopping List: Basic Ingredients for a Healthy Kitchen

The first step to cooking healthy is to stock your kitchen with a variety of foods that you can

throw together for healthy meals in a hurry. Keep these foods on hand for fast meals on busy

nights.

In the Cupboard

• Beans: Black, pinto, kidney, chickpeas, lentils, refried

• Rice: Brown

• Pasta: Whole wheat, spaghetti, fettuccini, penne, bowtie, ramen noodles

• Other grains: Couscous, orzo, cornmeal, whole wheat crackers, bread sticks, bread

crumbs

• Onions

• Canned tomatoes: Diced, whole, seasoned, sun-dried, sauce, salsa

• Canned vegetable: Mixed vegetables, green beans, mushrooms

• Canned and dried fruits: Applesauce, raisins

• Sauces: Pasta, pizza, tomato

• Soups: Canned soups, broth and bouillon and dried soup mixes

• Meats: Canned tuna, salmon, minced clams, and chicken

• Peanut butter

• Evaporated milk

• Vinegars: Cider, red and white wine, balsamic

• Oils: Olive, canola, peanut, and nonfat cooking spray

In the Refrigerator

• Vegetables and fruits

• 100% vegetable and fruit juices

• Reduced-fat milk and yogurt (without added sugar)

• Reduced-fat cheeses: Cheddar, mozzarella, Swiss, Monterey Jack, cottage, Parmesan

• Reduced-fat sour cream and cream cheese

• Whole wheat and corn tortillas

• Eggs

• Minced garlic

• Sauces: Worcestershire, soy, teriyaki, and chili

• Ketchup and mustard (spicy and Dijon)

• Salad dressings with olive oil or reduced fat


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In the Freezer

• Frozen vegetables, fruits, and 100% juices

• Frozen chopped onions and chopped green pepper

• Breads: Whole grain breads, dinner rolls, English muffins, bagels

• Meats: Chicken breast, ground turkey breast, extra lean hamburger

Whole Grains vs. Refined Grains

A whole grain is made up of three parts: the bran, endosperm and germ. Refined grains are

made from the endosperm. Because the bran and germ contain much of the vitamins, minerals

and all of the fiber found in grains, whole grains have more fiber and nutrients than refined (or

processed) grains. Shoot for at least three servings of whole grain foods each day.


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Transitions Tips at the Grocery Store

1. The healthiest foods such as fresh produce, unprocessed meats and dairy products tend to be placed around the perimeter of the store. The unhealthy processed, junk and sugary foods are usually in the middle aisles. Choose fresh fruits and vegetables that are firm, ripe and unblemished. Look out for mold, especially on berries and on produce packed tightly together in small boxes. Buy only the amount of produce you need for a few days, so your fruits and vegetables do not spoil in your refrigerator.

If you can't find the fresh produce you need, or you need to store your fruits and vegetables for a longer time, your second choice should be from the frozen fruits and vegetables rather than canned foods. Frozen foods may hold their nutritional value better, and canned foods usually are high in sodium.

NOTE: Fresh vegetables and fruits should make up the largest part of your healthy foods grocery list. Vegetables and fruits have vitamins, minerals, antioxidants and they are low in calories. Remember with the Transitions Lifestyle System it is recommended that you eat 8 -12 servings of vegetables and limit your fruits to 1 serving per day. Choose a variety of fruits and vegetables that everyone in your family will enjoy.

2. When you shop for meat, poultry, fish and protein sources, choose wisely. Seafood and

fish contain the healthy oils we need called omega-3 fatty acids. Fish should have a fresh smell and firm flesh. Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need. Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.

NOTE: Your protein and meat choices should consist mostly of fish, skinless poultry and limited lean meats. It is recommended with Transitions Lifestyle System no red meats for the first 6 weeks. Eggs whites, nuts, seeds and legumes are also good protein choices. Choose fresh and frozen un-breaded meats and fish. Avoid breaded, deepfried convenience foods that you put in the oven. Avoid processed lunch meats, sausages and hot dogs. They are high in fats and sodium.

3. Most of your grain and cereal products should be made from whole grains, not from refined flours. This part of your list includes whole grain breads, whole grain pastas, and whole grain breakfast cereals. Read labels to look for 100% whole-grain to be sure you are getting whole grain products. Avoid high fat and high sugar snacks. Don't load up on high calorie treats and desserts. Choose fresh fruits, healthy nuts, seeds and whole grain crackers for snacks. NOTE: If your grocery store has a bakery, choose 100 % whole grain breads, not white breads made with refined flours. Leave the high fat, high calorie pastries alone.


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Remember it is recommended with Transitions Lifestyle System to avoid grains for the first 6 weeks, because of Gluten.

4. Beverages should be kept simple. Water, mineral waters and if you have to have milk choose low-fat milk, herbal teas are also a good choice. NOTE: Remember although fruit juices are 100% natural they are void the fiber and are higher glycemic and many juices have added sugar. Sport Drinks, Vitamin Waters, Diet Drinks are not a necessity. Most of these drinks have added sugar, aspartame and do not support your weight loss goals.

5. Dairy products should include low fat milk, yogurt and cheese. If you do not want cows' milk, choose soy and rice beverages, calcium fortified, or goats' milks and cheese.

6. Be careful with dressings, cooking oils and condiments. They are sneaky sources of refined sugar and poor quality oils. Read labels to choose dressings made with olive oil, canola oil or walnut oil.

7. Frozen foods are a convenient way to keep vegetables on hand. Read labels and choose

frozen foods wisely. Avoid frozen pizzas, pocket-sandwiches, deep-fried appetizers, and breaded foods. If pizza is a weakness try Transitions “On the Go” Pizza with Omega 3 and Fiber. Remember it recommended with Transitions Lifestyle System to avoid grains for the first 6 weeks, because of Gluten.

8. Foods in cans and jars are also very convenient, but canned vegetables are not recommended. Canned vegetables are usually void the nutrients and fiber. If you are a soup eater look for low-sodium soups, organic and check for the sugar source. Avoid high fat gravies and high calorie foods like canned spaghetti and ravioli products. You will be amazed when prepared fresh how simple, healthy and how much you can have because your “Fresh” foods are void the fat, sugars and preservatives.


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PureH2O Counter Top Water Filtration System

Question: Is bottled water or filtered water better? Answer: While much bottled water is of good quality, there are little or no regulations or means of ensuring bottled water quality... it is a self-policed industry for the most part. In contrast, the home water treatment industry is very heavily regulated. Manufacturers must do extensive testing and reporting to prove their products effectiveness at providing quality water. Manufacturers are required to supply "Performance Data Sheets" demonstrating the products ability to remove certain contaminants; bottled water companies are not required to demonstrate their waters quality. Question: What is TDS? Answer: Total Dissolved Solids, the total measurement by weight of all solids that are dissolved in water. The dissolved solids in water are primarily calcium and magnesium and would not be a measurement of contamination. Tests which measure the conductivity of water (often used by companies selling reverse osmosis and distillation system) only give a rough estimate of dissolved solids, mostly minerals, and do not show water quality. Implying that these tests show water quality is highly misleading and should be considered unethical. Question: Is Chlorine harmful? Answer: Chlorine was first added to a community water system in 1908 in Chicago and was instrumental in eliminating many types of water-borne disease such as Cholera and Typhoid fever. Prior to chlorination, many major cities had death tolls of 1 in 1000 people from Typhoid alone. Chlorine has been used to disinfect municipal water for over 80 years and has had some positive effects on public health. In the 1970's it was discovered that chlorine, when added to water, forms Trihalomethanes (chlorinated by-products) by combining with certain naturally occurring organic matter such as vegetation and algae. In 1992 the American Journal of Public Health published a report that showed a 15% to 35% increase in certain types of cancer for people who consume chlorinated water. This report also stated that much of these effects were due to showering in chlorinated water. The National Cancer Institute estimates cancer risks for people who consume chlorinated water to be up to 93% higher than for people who do not. The effects of drinking chlorinated water have been debated for decades. However, most experts now agree that there are some significant risks related to consuming chlorine and chlorinated by-products in drinking water. Question: Why do some areas test negative for chlorine? Answer: Virtually all city water systems contain some level of chlorine. The level will vary based on outdoor temperature, the season, distance from water utility and current usage. While chlorine may sometimes be undetectable on a certain day with a standard OTO test kit, that


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level can change dramatically day to day. Also some cities use ammonia at certain times as a disinfectant in order to reduce chlorination by products. Without chlorine the dangers of water borne disease would be too significant. An undetectable chlorine level, on a certain day, does not eliminate the need for an effective home filtration system. Question: What do you do if you have water contaminated by radioactive matter? Answer: Move! Radioactive water is not very common in this country and is a more serious problem than should be dealt with by a home water filtration system. Many people confuse the contaminant "Radon" with radioactivity when in fact they are quite different. Radon is produced from decaying Uranium ore and can be effectively removed by carbon filtration. Question: What are VOCs? Answer: Volatile Organic Chemicals are synthetic compounds that turn into vapor at relatively low temperatures. VOCs typically vaporize at a much lower temperature than water. Most synthetic chemicals found in water, such as pesticides and herbicides, are VOCs. Question: Do people on private wells need to use shower filters? Answer: There are many health and cosmetic benefits to removing chemicals and compounds from shower water, even on nonchlorinated private wells. Virtually all ground water contains traces of some chemical or chemicals that can be absorbed through the skin or inhaled. Also the Aquasana shower filter system helps balance the waters pH, which is also a very noticeable cosmetic benefit. Question: What is the best container for storing filtered water? Answer: Glass is always best, however if glass is not practical, then a high grade polycarbonate material is best. Clear plastic bottles and pitchers with a #1 in the recycle triangle on the bottom, like the bottles used by Evian and the higher quality bottled waters, are the best option for water storage since they have been shown to release the lowest levels of plastic component chemicals into water. Translucent, colored or bottles with a number other than 1 on the bottom should be avoided because there is the possibility of higher levels of chemicals leeching into the water from the plastic. Question: Do water treatment products require FDA approval? Answer: No. However, the certifications which apply to the Aquasana products require proof that all wet component materials meet FDA requirements for food grade materials. The performance claims of the Aquasana 4000 system have been validated and certified by the California Department of Health Services and include toxicology extraction tests to show no harmful release of any substance into the filtered water.


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Question: Are whole house systems (P.O.E.- point-of-entry) better than counter-top filters (P.O.U.- point-of-use)? Answer: P.O.U. systems are by far the best way to ensure the highest quality water since many water-borne contaminants come from the plumbing in your house, especially lead and vinyl chloride from the piping. By filtering water at the point-of-use you remove contaminants just prior to consumption, eliminating the chance of recontamination. Point-of-entry systems offer certain benefits but do not replace the benefits of point-of-use filtration. Question: What are the benefits of magnetic water treatment? Answer: While there are manufacturers that make beneficial claims for magnetic water treatment, there are no credible studies or documentation that magnetics offer any measurable benefits for drinking water, consumers should beware of undocumented claims. Question: How do you know if there are contaminants in your water? Answer: All public water systems contain some level of one or more unhealthful chemicals. Regulations only require periodic testing of about 90 chemicals. There are now more than 75,000 chemicals used in our society with over 1000 new ones being developed each year. Contaminant levels fluctuate throughout the year making it impossible to know the actual level of contamination in a central water system. So far over 2100 toxic chemicals have been detected in America's water systems. Question: Are some people more sensitive to chemicals in drinking water and shower water than others? Answer: Definitely, small children and the elderly are especially more affected by contaminants in water due to a reduced capacity to deal with toxins and an under-developed or less tolerant immune system. Question: If my municipal water company's Annual Water Quality Report shows that it meets all EPA guidelines, does that mean its safe? Answer: On October 1st 1999 a new federal law went into effect that requires water utilities to send each customer a detailed report showing what is in their water, appropriately called "The Right To Know Amendment." The most important thing to remember is that no matter how insistent these reports are that "contaminants in your water do not necessarily pose a health risk", any level of contamination in our drinking water does in fact represent a danger to our health. Of the over 75,000 toxic chemicals used in our society, the EPA has only set standards (MCLs) for about 90, and those 90 Maximum Contaminant Levels are not necessarily set on "health effects." The EPA considers limited health studies based on consumption of one certain chemical by a 175 lb. adult when setting these standards. No consideration is given to the effects on small children or the combined effects of two or more contaminants, which some studies show are magnified by as much as 1000 times. Water utilities are only required to test for the 90 contaminants that the EPA has set standards for.


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Nobody knows how many toxic chemicals may actually be in tap water. According to the Ralph Nader Research Group, after reviewing thousands of pages of EPA documents acquired through the Freedom of Information Act, more than 2100 toxic chemicals have already been detected in U.S. water supplies. Virtually all public water systems have some level of contamination. The water utilities are usually quick to point out that the chemicals found in their water are "below EPA's Maximum Levels", and in most cases they are. The fact is that even the smallest trace of a toxic chemical causes damage and science is just now starting to realize to what extent. In a recent report from the National Cancer Institute to the Surgeon General it was stated that "No level of exposure to a chemical carcinogen should be considered toxicologically insignificant to humans," and we are learning the hard way the truth of this statement. Question: How can I find out what water quality my city has? Answer: Simply go to this site and it will give you information on your local water quality. http://www.epa.gov/safewater/dwinfo/index.html


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healthy kitchen basics - austin holistic fitness · o best system: pureh2o filter system 5. fruit...

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