FitYaf.com
  • Home
  • Blog
  • About Me
  • Fitness
    • Group Exercise >
      • How I Became an Instructor
      • Group Exercise Schedule
      • Class Reviews
    • Fitness Friday Workouts
    • At Home Workouts
    • Running >
      • Races
  • Nutrition
    • Shakeology® >
      • Shakeology Taste Sampler
      • Shakeology 3-Day Cleanse
      • Shakeology Sampler Pack
    • Beachbody Ultimate Reset™
  • Health and Fitness Coaching
    • Challenge Groups
    • Testimonials
    • Beachbody Promotions
    • Shop

FitYaf's tips on how to stock your pantry

7/17/2014

2 Comments

 
In my challenge groups, the #1 reason for abandoning a health/fitness plan is time.  If you get home late from work and you're hungry,  you're probably tempted to order take-out.  Meal prepping is best, but if you stock your pantry with healthy staples to back up fresh fruits, veggies, and protein, you'll be able to make healthy meals and snacks in a short amount of time!  Check out these ingredients you can keep on hand, and try out some of the suggested uses.
Canned beans. Kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein into any meal.  Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

Raw almonds. Packed with healthy fats - these nuts contain 129 calories per ounce.  They make perfect on-the-go snacks you can keep in your purse, work bag, gym bag, car, etc (AND your pantry).

Dried fruit. Toss dried plums, apricots, and raisins into oatmeal, rice pilafs, and on salads for a dose of filling fiber and antioxidants. Be careful - dried fruit takes up less space than fresh fruit, so pay attention to the serving size. Also, make sure to avoid dried fruits with added sugar.
FitYaf's tips on how to stock your pantry
Canned beans. Kidney, black, garbanzo, navy—canned beans are a quick way to sneak more fiber and protein into any meal.  Look for BPA-free cans and choose no- or low-sodium brands when possible. (Or at least rinse well before eating.)

Raw almonds. Packed with healthy fats - these nuts contain 129 calories per ounce.  They make perfect on-the-go snacks you can keep in your purse, work bag, gym bag, car, etc (AND your pantry).

Dried fruit. Toss dried plums, apricots, and raisins into oatmeal, rice pilafs, and on salads for a dose of filling fiber and antioxidants. Be careful - dried fruit takes up less space than fresh fruit, so pay attention to the serving size. Also, make sure to avoid dried fruits with added sugar.

Easy-to-cook grains. Precooked brown rice needs only a minute in the microwave and quinoa cooks in 15 minutes. Swapping traditional refined grains for these whole grains can help you lead a healthier life!

Nut butter. For the most wholesome option, look for almond, cashew or peanut butter made with only nuts and maybe salt (added sugar and oil isn't necessary for taste or texture).  Blend into smoothies, oatmeal, and sauces.

Spaghetti sauce. Bursting with nutrients, use tomato sauce in a pinch to simmer with chicken and mix with whole grains. Be sure to look for no-sugar-added varieties.

Salsa. Spooned over fish, chicken, eggs or steamed veggies, salsa is a less processed alternative to jarred pasta sauce that supplies a ton of flavor for few calories.

Reduced-sodium broth. Whether chicken, vegetable or beef, broth adds loads of flavor for few calories. One tip: cut nearly 120 calories by sautéing veggies in two tablespoons of broth versus one tablespoon of oil.

Spices. Flavor your food for zero calories! Among others, black pepper, turmeric and cinnamon all have fat-blocking potential.

Lentils. With fiber and protein, legumes digest slowly—so you'll stay fuller, longer and won't fall victim to blood sugar spikes and dips that drive hunger.  Buy precooked lentils to toss with salads, rice pilafs and soups.

Hot sauce. A low-calorie way to add a hit of spice to dishes. Hot peppers  can also temporarily raise your metabolism so you can burn a few extra calories at dinner.

Sea salt. With minimal processing, sea salt packs trace minerals and a crunchier texture. Though both sea salt and table salt contain about the same amount of sodium, when used in moderation (a sprinkle is all you really need) sea salt can punch up the flavor of foods.

What is your go-to quick meal when you're pressed for time?
2 Comments
Ali link
7/17/2014 04:14:07 am

This is an excellent list! I keep most, if not all, of these things in my pantry too. I find that dried fruit and almonds make a perfect emergency snack. Spaghetti sauce is also one of my cooking staples, though it's so annoying how many brands add sugar. I've been happy with Classico brand sauce.

Reply
FitYaf link
7/17/2014 05:33:09 am

Great idea Ali! Yes, it's difficult to find tomato sauce without the sugar - you can always make your own!

Reply



Leave a Reply.

    Jillian [FitYaf]

    fitness enthusiast.
    coach.
    marathoner.
    bioengineer.

    Fit Approach
    FitYaf's Bulu Box
    Picture
    FitFluential Is Fitness Found

    Archives

    February 2015
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013

    Insanity Certification

    Categories

    All
    21 Day Fix
    At Home Workouts
    At Home Workouts
    Beachbody
    Bodypump
    Bulu Box
    Burpee
    Cardio
    Challenge
    Charity
    Choreography
    Crossfit
    Diva Dash
    Fall
    Family
    First Blog Post
    Fit
    Fitmapped
    Fitness
    Fitness Challenge
    Fitness Challenge
    Fitness Friday
    Fitness Friday
    Fit Pregnancy
    Fityaf
    FitYaf Answers
    Focus T25
    Friends Of Fityaf
    Friends Of Fityaf
    Gadgets
    Group Exercise
    Group Exercise
    Group Fitness
    Group Fitness
    Half Marathon
    Healthy Eating
    Healthy Eating
    Healthy Habits
    Healthy Habits
    Les Mills Bodypump
    Low Impact
    Marathon
    Music
    Nickname
    P90
    P90x
    Paleo Diet
    Parties
    Party
    Philly Phitness Tour
    PiYo
    Pregnancy
    Pull Up
    Pull Up
    Pull-up
    Pushup
    Race
    Recipe
    Richard Simmons
    Running
    Shakeology
    Shakeology Recipes
    Shaun T
    Soulmate Workout
    Spinning
    Step Aerobics
    Strength
    Summer
    SweatSync
    Travel
    Treadmill
    Weight Loss
    Weight Loss
    Winter
    Workout
    Yoga

    RSS Feed

    To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional. 
Powered by Create your own unique website with customizable templates.