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Spring Cleaning Your Kitchen

Ah, spring is here!! The grass is green, flowers are blooming, and you might have even cleaned out your closets recently. How about cleaning out your pantry and refrigerator too and replacing unhealthy foods with healthier versions. When I meet with women and collect information regarding current foods they are eating, I can quickly identify healthier versions that still taste great and are MUCH better for you. Here is a list of my top 5 replacements:

  1. Ezekiel bread swapped out for your current bread. This is such a great bread that is high in fiber and has no sugar. When swapping out, you will get more vitamins and minerals and because the higher fiber, you’ll feel satiated longer. I am gluten free and if you are as well, then I recommend Udi’s Chia Seed Bread. I love it! It is also high in fiber and delivers 6g of protein per serving!


  1. Brown rice in place of white. Folks, this is a no brainer. Brown rice is a whole grain that contains the bran and germ. These provide fiber and several vitamins and minerals. White rice is a refined grain that has had these nutritious parts removed. Simply replacing white rice with brown has been shown to lower blood sugar levels and decrease the risk of type 2 diabetes.


  1. Regular yogurt replaced with Greek Yogurt. Plain Greek yogurt has double the protein, half the carbs and half the sodium of the regular yogurt. Just be sure to choose a type that isn’t loaded with sugar. It is also a great fat substitute when baking. If you don’t like the taste of plain Greek yogurt, mix a tbsp. of honey in with it.


  1. Vegetable oil replaced with coconut oil. Coconut oil contains medium-chain fatty acids (MCFAs) or medium-chain triglycerides (MCTs). They are more easily digested by your body, so they do not get stored as fat. Virgin coconut oil is recommended for cooking because it’s chemical makeup is stable enough to resist heat-induced damage, which means it does not lose its antioxidant properties. Antioxidants slow oxidative damage in our bodies. Oxidative damage can contribute to many serious health problems.


  1. Spinach in place of Iceberg lettuce. It may officially be a vegetable, but Iceberg lettuce really doesn’t have much nutritional value. Spinach, however, is full of nutrients, including iron, magnesium, and vitamins A and C. Spinach also has more fiber to keep you feeling fuller longer. It’s super versatile too! I like throwing a handful into my daily smoothies.


So there you have it. A few items to replace that will deliver you way more nutritional value and contribute to better health. I love hearing from you all, so please visit me on social media and drop me a note.

With love and respect,

Mindy Joy

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