The Transition Kitchen

Kerrie Saunders

A growing body of international diet and disease research shows that choosing foods that are: nutrient dense, high fiber, low fat, and low to no cholesterol can actually help prevent or reverse many chronic disease processes, like obesity, diabetes, high blood pressure, heart disease, stroke, gout, acid reflux, and  more.  But, deciding to upgrade your food intake from the Standard American Diet (SAD – ironic acronym!) can seem exhilarating and daunting simultaneously. 

The decision to upgrade thoughts, behaviors, and what we put in and on our bodies has to be seen as part of an overall change, not a short term fix for a lifelong problem.  Rather, experience it more as putting yourself on the right road, realizing the journey itself might be more fun than any destination we imagine.

Let’s begin by looking for foods that fit your own unique balance of fun and familiarity.  Keep in mind that food chemistry does change your body and brain chemistry, so try for foods that give more benefits than barriers to good health.  Reliable recipes and fact sheets can be found by the Physicians Committee for Responsible Medicine, at  www.NutritionMD.org, and www.PCRM.org.   They can provide a great ‘why’, so let’s dig in to the ‘how’!

Items to consider for transitioning your kitchen include a draining/rinsing bowl, a freezer-safe bowl set, and a good vegetable cutting knife.  A new, easy-to-clean cutting board is essential to help protect your plant foods (frequently eaten raw or barely steamed) from cross-contamination with animal products if you eat them.  Salmonella, Campylobacter, and E.Coli are no laughing matter in the kitchen!  You may also consider an optional blender/juicer/food processor, as well.

As you sort the boxes, cans, and bottles in your existing pantry, get rid of any item that does not fit well with your new lifestyle choices.  Try to eliminate boxes and canned foods that contain excess sodium, fat, refined flour, refined sugar and non-natural sweeteners.  Most experts say to eliminate spices and herbs over 6 months old, and eliminate anything you’d call ‘questionable’, like take-out containers in the fridge from restaurants you can’t even recall!  Make a decision right then on each item that is still good, whether to donate it to those in need (some food is better than no food), recycle the container on an expired item, or pass it on to a family member or friend as you tell them about the changes coming with your new lifestyle!

Speaking of your social network, you might want to look at the landscape of the key people in your life.  Assess whether each person is supportive, neutral, or even argumentative and uncomfortable to be around.  Try to spend the bulk of your time in the supportive or neutral environments.  The idea here is to help you identify support systems – you’ll probably find pockets of support for your new lifestyle in previously untapped areas, like maybe a homeschool group, hobby groups, the workplace cafeteria, or at your place of worship.

Transitioning to a healthier way of eating can be easy, by simply making small substitutions.  For example, that familiar favorite peanut butter and jelly sandwich can be upgraded with a variety of mixed whole grain breads, 100% fruit jams, and non-hydrogenated peanut butters alternated with almond, cashew, or hazelnut butter.  With each new healthy food choice, your body is getting a better variety of vitamins, minerals, phytochemicals and enzymes, contributing to optimized health.

So, whether your goal is to lose body fat, increase muscle, help prevent disease, increase dietary fiber, or fine-tune your essential fatty acid status, the ultimate goal is to get on that right road, and make sure you enjoy the journey!

Kerrie Saunders MS, LLP, PhD is an internationally known author and lecturer at Irene's Myomassology Institute.  Kerrie teaches food choices to optimize health and prevent chronic disease.  Irene's, an accredited massage school in Southfield, provides a massage program, clinic, and store.  For information, please call at 248-350-1400.