Stage your Kitchen for Success in 2021: Goodbye 2020, HELLO 2021!
Stage your Kitchen for Success in 2021:
Goodbye 2020, HELLO 2021!
By Julie Adams, RD
Start the New Year by staging a kitchen with healthful options that have a fighting chance. As James Clear writes in his book Atomic Habits, “Results have very little to do with the goals you set and nearly everything to do with the systems you follow. You do not rise to the level of your goals. You fall to the level of your systems.” When staging your kitchen, ask yourself if the choices you should be making are obvious, attractive, easy and satisfying.
“The first three laws of behavior change—make it obvious, make it attractive, and make it easy—increase the odds that a behavior will be performed this time. The fourth law of behavior change—make it satisfying—increases the odds that a behavior will be repeated next time.” – James Clear, Atomic Habits
Make it OBVIOUS:
Take a look around. Has a bag of tortilla chips found a permanent home on the family room table? Sweep the house for mindless-eating traps and stock the kitchen with mix & match ingredients you can prepare in a flash. Place fresh fruit on the counter, cut up veggies in the fridge, whole grains, nuts and seeds in pantry mason jars, and a variety of fruits, vegetables and lean protein in the freezer.
Make it ATTRACTIVE:
We eat with our eyes. Luckily, plant-based foods have a wide variety of colors and textures to attract the pickiest eater. You don’t have to be a master chef to toss a handful of leafy greens in your next omelet or smoothie. Try mixing diced veggies and whole grains in bowls, salads, stir-fries and stews.
Make it EASY:
Batch cook and save time! Triple your next slow cooker, sheet pan or casserole recipe and freeze the extras for fast, healthy dinners later on. You’ll be less likely to resort to weight-promoting processed food when time is short. Other tips: roast vegetables tossed in olive oil and herbs. Serve as a side dish or toss with whole grain pasta, brown rice or quinoa. Don’t ignore the pantry legumes. Orange lentils cook up in a flash and add a whopping 10 grams of fiber and 12 grams of protein per ½ cup serving.
Make it SATISFYING:
Build meals that combine at least 20 grams of lean protein with lots of plant-based fiber. Protein and fiber keep you satisfied and help build muscle that raises
metabolism. Add eggs, Greek yogurt, cottage cheese, light tuna, nut butters, fish, and lean cuts of meat to your shopping list. Starting the day with 30 grams of protein carries you through the morning free of hunger pains, and also avoids sugar and starch “snack-attacks” later in the day.
If you are interested in setting yourself up for success in the New Year, get in touch today! We have a wonderful weight management team including a Behavioral Counselor, Registered Dietitians, Nurse Practitioner, and Doctors ready to help you. Contact us as 224-407-4400 or through our website at www.compgihealth.com.
REMEMBER: weight management services are often covered by health insurance!! Just ask and we will find out your individual coverage!