Stock Your Pantry

Hi Fit Friends,

So what do you have in your pantry? Crackers, chips, cookies? What's in your fridge? Rotting vegetables? Let's do a little spring cleaning and get rid of the junk food (at least most of it).

Here's my Top 10 food items:

1. Beans/Legumes - black, cannellini, kidney, navy, lentils, etc. Why not try a new bean this week? Make a soup, find a new recipe, or just put them on a salad. You'll add low-fat plant protein that's packed with fiber, B vitamins, phyto nutrients, and minerals.

2. Nuts/Seeds - almonds, walnuts, pecans, hazelnuts, soy nuts, peanuts, sunflower seeds, pumpkin seeds, etc. You'll get some great protein, fiber, vitamin E, and some great heart healthy monounsaturated and polyunsaturated fat.

3. Whole Grains - brown rice, wild rice, millet, oats, quinoa, barley, etc. These grains help stabilize blood sugar and insulin. Make sure to
get long cooking! Minute rice or instant oats do not have the same healthy effects. Get a rice cooker and cook all of your grains to perfection. Be adventurous and try a new grain. You can get them in the bulk section of HyVee, so your in control of the quantity.

4. Canned tomatoes - You've got to have these on hand at all times. Their packed with lycopene, a powerful antioxidant that helps stimulate the immune system and protects against disease. You can turn rice into Spanish rice, make your own chunky pasta sauce, add them to soups and stews.

5. Olive oil - go for the best that you can afford and you'll taste the difference. Olive oil helps reduce blood pressure, inhibits the growth of some cancers, benefits people at risk for or with diabetes, lessens the severity of asthma and arthritis, actually helps your body maintain a lower weight. Make your own salad dressing with olive oil and vinegar or lemon juice. It's better for you and cheaper than store bought dressing.

Let's go to the fridge -

6. Spinach - It's a great source of antioxidants and iron. Why not have a spinach salad instead of iceberg or romaine? Saute some with mushrooms or onions. Throw some in your scrambled eggs or omelet.

7. Avocados - they are high in monounsaturated fats and omega 3 fatty acids. They help with brain function and may reduce the risk of heart disease.
Slice them on sandwiches, in salads, in soups, etc.

8. Apples - They are loaded with fiber and helps lower cholesterol. One apple can supply up to 30% of your daily fiber needs. They are so versatile; bake one, boil one and make apple sauce, have some slices with a Tbsp of nut butter.

9. Ezekiel bread - Some of you might not be familiar with this bread, so go to the freezer section in HyVee or Nature's Pantry and familiarize yourself. I recommend the Cinnamon Raisin English Muffins (thanks Barbara). They are delicious, nutritious, high in fiber and whole grains, so it's low glycemic. It's kept in the freezer section because it's made with sprouted grain, so keep it refrigerated.

10. Tea - Try Green or White. Now that it's getting warmer, ice it. The benefits are too numerous but here's a few: helps protect against cancer,
rheumatoid arthritis, high cholesterol, and cardiovascular disease. What more could we ask for? Stash has a nice tea that's a Green and White blend. Give it a try.

Let me know if you have any pantry staples and share your favorites.

Eat Intentionally,

Cindy