Reboot your Refridgerator


Are you sure you want to reboot your refrigerator?  If only you could click “yes” and all your bad foods would be deleted and be re-formatted (excuse the bad computer analogies) with fresh fruits, vegetables, and meats.

A healthier start to your new lifestyle begins with your new best friend, the fridge.  Eating healthy is more affordable than you think so let’s start with the top 4 must-have categories to a well balanced fridge.

1. Fruits: Aim for fruits that are high in antioxidants:

  • Blueberries:  High in antioxidants
  • Tomatoes:  High levels of lycopene (antioxidants)
  • Lemons:   Great for garnish, drinks, and helps boost immune system

2.  Vegetables:  More antioxidants!

  • Broccoli (best veggie):  High source of vitamin C, beta carotene, folate
  • Spinach:  Good raw or cooked.  High source of Vitamins A&K
  • Carrots:  Great source of pro-vitamin A carotene
  • Onions & Garlic:  Lowers cholesterol and blood sugar levels

3.  Meats:

  • Salmon:  Omega-3 fatty acids
  • Chicken breast:  Expensive but great source of protein
  • Turkey:  White meat and has more flavour than chicken
  • Eggs:  Vitamin D, and great for the hair, nails, and eyes.

4.  Dairy:

  • Plain low fat Yogurt:  high source of calcium and helps regulate dietary tract.
  • Low sodium & fat cheeses:  Cheddar & Swiss
  • Milk (1% or skim):  High source of calcium and may help to regulate blood pressure and decrease chances of cardiovascular disease.
  • Real butter:  High source in vitamin A and helps thyroid as well as improves adrenal health.

Best items to have outside the fridge:

  • Olive oil:  Goes on almost everything.  Offers protection against heart disease.
  • Sweet potatoes:  High source of dietary fibre.  Rich in minerals and vitamins.
  • Oatmeal:  High in fibre to start your day
  • Paprika:  High source of vitamin C,  helps normalize blood pressure and circulation.
  • Tortillas:  Fun alternative to bread

One good habit to pick up is to to pre-wash and cut your fruit/vegetables and pack them away in plastic containers before putting them in the fridge.  This helps cut down the preparation time for dinner especially on those days when you’re starving coming home from work.  This tip also helps with fridge organization and cleanliness.

Another suggestion is to grocery shop twice a week instead of just once to help keep things as fresh as can be.


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