March is National Nutrition Month and this year’s theme is “Eat Right, Your Way, Every Day.” That, of course, aligns perfectly with the Koko Fuel approach! It’s about building healthy eating habits that are sustainable for a lifetime instead of turning your life upside down with labor-intensive, unsustainable fad diets.
It is also oh-so-close to the first day of spring! Spring cleaning your fridge is a great first step to “Eat Right, Your Way, Every Day.”
9 Tips to Spring Clean Your Refrigerator
1. Take the all or nothing approach and get rid of all of the highly processed foods in your fridge. Anything that has additives or preservatives or anything in the ingredient list that is not a whole food, throw out.
2. Store all perishable items at the front of the shelf so you easily access them and use them before they go bad.
3. Cut up fruit in a bowl or low-fat Greek yogurt is a great option to keep at eye level at the front of the shelf so you can easily grab it when you get hungry.
4. Make sure your fridge is set to the right temperature to prevent any food-borne illnesses from occurring. (The refrigerator should be set to 38 degrees and the freezer to zero degrees.)
5. Throw out all of the soda in your fridge whether it’s full sugar, reduced sugar or no sugar. It is not healthy for you or your waistline. Replace with water or sparkling water (if you want that carbonation.) Keep fresh lemons, limes or oranges on hand to flavor the water or add a splash of 100% fruit juice.
6. Throw out all full-fat cheeses, yogurts and milk. Replace with 1% or fat-free milk and low-fat or non-fat Greek yogurt, and reduced-fat cheese. Yogurts can contain a lot of sugar so make sure you get plain yogurt and add fresh fruit or a little honey.
7. Don’t store your milk cartons on the refrigerator door. It will spoil quicker as the temperature fluctuates and is usually at least a degree or two warmer than the main compartment.
8. Stock your fridge with lean proteins such as lean ground turkey or fish. These are the heart healthy, waistline friendly proteins that should be the staples of your diet. Red meat and processed meats such as bacon and sausage should be eaten sparingly.
9. If you tend to forget about the vegetables in your vegetable crisper, move them up and into the main compartment at eye level. You are more likely to use them if you see them.
These are just the kind of simple, straightforward tips we built into Koko Fuel School to make it easy for regular people to put nutrition theory and best practices into action.
Would love to hear from you! Did I inspire you get cleaning?
Today’s blog post comes courtesy of Debra Wein, MS, RD, CSSD, NSCA-CPT, CWPD Besides being the brains behind the innovative new Koko Fuel, Debra is a nationally recognized expert on health and wellness and has designed award winning programs for both individuals and corporations across the country. She is president and founder of Wellness Workdays, a leading provider of worksite wellness programs, and has nearly 20 years of experience working in the health and wellness industry. Debra’s interests include bringing the latest developments in nutrition, fitness and wellness to her clients and to anyone who will listen. Her goal is to inspire individuals to make simple and positive changes in their lives that improve their health.
Interested in Koko?
Try 30 days of complete fitness and coaching for just $30.
About Michael Wood, Chief Fitness Officer
Michael Wood, CSCS, is Chief Fitness Officer at Koko FitClub, driving the development of integrated strength and cardio training and nutrition programs for Koko members nationwide. A nationally acclaimed fitness expert, Michael has conducted research as a Senior Exercise Physiologist at the Nutrition, Exercise Physiology and Sarcopenia Laboratory at the Research Center on Aging at Tufts University, and has lectured at Boston University and the University of Connecticut. He has been named Boston Magazine’s “Best of Boston” Personal Trainer, and made the Men’s Journal “Dream Team” list of the nine best trainers in the U.S. Michael and his family live in North Attleboro, MA.