Nowadays there are tons of added ingredients in pretty much every type of food product on the market, and I say “product” because that includes sauces, seasonings, pre packaged foods, drinks, honestly anything you can think of. Added sugars, oils, flavors - who knows what “natural flavors” really means - it’s on literally every label along with so many more and I am here to tell you, the majority of them are not good for you.
I know I personally don’t like to eat ingredients that I can’t pronounce let alone not knowing exactly what they are made of so I am a big label reader. At the grocery store, restaurants, online, anytime I can I am turning products around looking like a nerd but guess what, I DON’T CARE. Knowing what I put in my body matters so much more to me than what a stranger thinks of me, but trust me I’m not the only one and if you observe for a minute or two you’ll notice a few fellow label readers too. Don’t get me wrong, I am constantly drawn to the hot new items on the shelves with the cool labels on the front like sauce with cool names and pictures or that new pre-cooked and seasoned chicken, but before I put anything in my cart I read the back and evaluate. Trader Joe’s is my worst enemy and favorite all at the same time because they do provide quality products especially seasonings (I’m talking about you “Everything But The Bagel” seasoning) but they also have not so nutritious items filling their shelves. Products with highly processed oils, added refined sugars, fillers and chemicals. They are marketed to catch the eye and produce sales so I do not blame you one bit if you simply cannot stay away from certain items, but maybe limit your intake and eat in moderation because #treatyourself but remember - MODERATION.
While we’re at it I would love to cover the topic of “good” and “bad” foods because in the health and wellness industry and even the fitness industry people love to throw those phrases around. I am not a registered dietitian nor do I have a degree in nutrition but there truly are scientifically “bad” foods with horrible ingredients and it’s okay to be aware of them. You SHOULD be aware of ingredients that mess with your hormones and are literally created to keep you coming back for more specifically the combination of processed carbs and added sugars. The more you eat the more you crave and that is not your fault, it is scientifically proven. Over the years but more so over the last couple of months I have found that the most beneficial way to not overindulge and not consume processed products is to simply stay away. If you have self control than props to you but I really don’t so keeping foods that I know are not nutritionally beneficial to me out the house, takes away that urge to consume too much. I know that eating disorders are real and so common and again, I am not in any way here to tell you what or how to eat these are just some lessons I have learned and want to share.
I will say that what I DO know is that everything tastes better homemade for example sauces, baked goods, roasted dishes, you just have to know how to spice them up. So let me let you know in on a few of my easy yet delicious ways to spice up my meals that blow your prepackaged dishes out of the water!
Let me tell you a bit about my favorite seasoning that is one ingredient, you can find at truly any store, tastes good on everything, and cheap. You’ll never guess… SALT! Pink Himalayan salt to be exact. I put salt on everything, and I mean every single thing because salt itself is not the enemy, it’s the combination of stripped oils, unhealthy fats, and added sugars along with salt that can raise your blood pressure and lead to high cholesterol. The reason I choose pink himalayan salt versus regular table salt is the slightly higher levels of beneficial minerals. Salt in general really brings out the flavors in every dish, I love to roast my vegetables and protein in the oven with some avocado oil and sea salt. So simple yet so yummy. Basically this is just a reminder that salt exists and a little bit on home cooked meals does the trick!
Moving along to my favorite of all time, GARLIC. Garlic cloves, whole roasted garlic bulbs, granulated garlic, garlic salt, you name it, I love it. If I am cooking some sort of protein, let’s say shredded chicken or ground turkey, I typically use granulated garlic or garlic salt that way I can cover the whole dish with seasoning and the flavor stands out more. If I am sautéing vegetables in a pan on the stove, I’ll chop up one or two cloves of garlic and cook them in some oil before adding the veggies. I think the larger pieces of garlic blend well with greens and other vegetables plus, who doesn’t love extra garlic?
Besides cooking regular proteins and vegetables, I love to make full dishes and homemade sauces that of course include, salt and garlic. Some ideas for minimal ingredient homemade sauces could be pasta sauce, dairy free cashew cheese sauce, asian inspired peanut sauce, and so much more. I love to get creative in the kitchen and experiment plus there are tons of recipes all over the internet that don’t include all the additives but pack all the nutrients. I encourage you to double check what types of ingredients are in the typical products you buy while grocery shopping and maybe one product a week, make the switch to homemade or a healthier alternative if you can find one.
You should want to know what is going into your body and all the benefits that come with, but if you don’t know where to start please feel free to reach out! I would be so excited to work with you and guide you along the way as you learn how nutrition plays a role in all aspects of your life. Eating well does not have to be boring, it should be fun and rewarding!
Coach Liv, Pn1
Instagram: @fitbarcafe
Facebook: Fit Bar Superfood Cafe
Email: live@fitbarcafe.com
