spreads of any kind. Repeat after me: dietary
fat does not translate into body fat. Fats are
energy-dense at nine calories per gram as
compared to carbohydrates and proteins,
which are both four calories per gram — but
this does not make them bad or unnecessary.
In fact, fats provide a good source of energy
and are satiating and necessary for the body.
Natural nut butters and plain, unsalted mixed
nuts should be your go-to for healthy fats in
the pantry, and when it comes to saying ‘yay’
or ‘nay’ with your oils, my rule is to keep the
extra-virgin olive oil, and if you’re ever in
doubt about what to use, always turn to that.
Now to some other essentials that you
will need in your pantry if you're going to
create healthy and tasty dishes, and I have
three words for you: spice it up! Herbs and
spices are going to be your best friend and
you should always keep a number of them
on hand at all times. Think garlic powder,
fajita seasoning, cinnamon, cumin, ginger,
oregano, and basil, as well as stevia for those
with a sweet tooth.
The next thing I’m going to say may cause
you to run in the other direction, but hear me
out. You may want to do away with the coffee
and just keep your caffeine fix for occasions
such as catching up with friends, but if you
simply can’t live without it, from this day
onward you’re a black coffee drinker! Green
tea is also a great addition to your pantry, as
well as fennel and peppermint tea to keep the
bloating at bay.
A greens powder is also a great way to meet
your five-plus servings of vegetables a day by
simply adding it into your protein shake, and
a good-quality protein powder is great to have
on hand at all times to ensure you’re reaching
your protein goals each day. Just do your
research and ensure that it is a high-quality
protein and contains as little sugar as possi-
ble!
3
THE FRIDGE
Now on to the fridge. Milk is the
first thing we’re going to toss,
along with any flavoured yoghurt
varieties, and instead opt for
unflavoured/unsweetened almond milk and
low-fat Greek yoghurt. Plant-based ‘milks’
such as almond, soy, coconut, cashew, hemp,
rice, or oat provide an alternative for those
who may have a milk allergy, are lactose
intolerant, vegetarian/vegan, have health-
related concerns, or have religious, cultural,
or personal preferences. A few things to look
for on labels of these alternative milks are
added sugars and ensuring they are calcium-
and vitamin D-fortified.
Fruit juice and cordials are also a no-no as
they are often laden with sugar. Pre-made
condiments and sauces also have no place
in your kitchen renovation, as they are extra
calories and add-ons that you simply do not
need.
Instead of drinking your calories, nourish
your body with nature’s purest source of
hydration — water! In terms of your energy
levels, drinking enough water will help to
keep your body digesting efficiently and
functioning at full capacity. Your body cannot
perform at its peak without sufficient hydra-
tion!
Now we move on to binning the fatty cuts
of meat and replacing them with lean meat
options such as chicken, grass-fed beef, tur-
key, and fresh fish. Eggs and egg whites are
also great additions to any fridge, and small
amounts of cheese are acceptable. While
spreads such as margarine are going in the
bin, you may keep some butter or coconut oil
spread, but only in moderation if you’re going
to be successful in your new health and fitness
goals.
Lemon juice, vinegars, and freshly
prepared salsa (provided there are no preser-
vatives or artificial ingredients in it) are my
picks for enhancing the flavour in your meals.
My final fridge reno tip is to make sure that
it is full of fresh produce, including fruits and
veggies such as spinach, tomatoes, broccoli,
cabbage, cauliflower, mushrooms, capsicum,
oranges, mixed berries, apples, avocados, and
lemons. Challenge yourself to incorporate as
many fresh veggies into your meals as possi-
ble and, as the saying goes, ‘eat the rainbow’.
If I haven’t mentioned a particular food
above, it should likely be thrown out or
donated; however, you can also conduct your
own research and use your best instincts
when renovating your kitchen to align with
your health and fitness goals. If you have a
feeling that a certain food is processed and
not going to serve your health goals, there’s a
good chance you’ll be right and it will be best
served out of your plan.If you still have some questions you’d like
answered and are feeling a little lost, my 12
Week Body Solution guides could be your
answer. Renovate that kitchen, revitalise your
energy levels, and regain your confidence this
new year with me!oxygenmagAUCable Chest Flye TARGET MUSCLES:Pectorals^
Set-up: Stand between two high cable pulleys with one foot in front of the other holding the cable handles at about chest height directly in front of the body. Elbows should be slightly bent. Action: Allow the arms to move to the sides of the body until hands are in line with the shoulders. Pause in this position and then contract the chest as you bring the hands directly in front of the chest
again, creating a hug-like motion. Reverse directions to complete the rep.Upright Row TARGET MUSCLES:Lateral
deltoid and trapezius. Set-up: Get into an upright position, holding a set of dumbbells or a barbell directly in front of the thighs, arms extended. Action: Keeping the upper body upright and core tight, bring the weight upwards, flaring the elbows out to the side of the body until the arms hit a 90-degree angle with the shoulder. Pause and then lower back down slowly. Repeat.
WWW.LINDYFITNESS.COM|^81