Friday, September 30, 2016

Healthy Pantry Basics

A simple way to make healthy cooking easy is to have the right items on hand. So what food items should be in a healthy pantry? The following foods are key ingredients for making healthy meals. 
Fill your pantry with these basic shelf items. Then, whenever you shop, you can pick up your perishable items. Perishable items will be in my healthy refrigeration post. Many of your recipes will incorporate these pantry staples:
  • dried beans and lentils
  • canned beans
  • whole grains
  • whole grain pasta
  • rolled oats
  • canned diced tomatoes
  • low sodium vegetable broth
  • plain soy milk and/or almond milk 
  • tahini
  • mellow white miso
  • peanut butter and/or almond butter
  • raw almonds, cashews, walnuts, pumpkin seeds, sunflower seeds
  • dried apricots, dates and raisins
  • Dijon mustard
  • cider vinegar
  • nutritional yeast 
If you followed my last blog you should have your first score. Use the following to find out how healthy your current pantry is. Total up your score and save. 
Responses and Scoring:
(a) I have all of them (-5)
(b) I have more than half of them (-4)
(c) I have less than half of them (+2)
(d) I do not have any of them (+5)

See my Nutrition page at Debra Baker Fit  for a healthy recipe to try.   

Thursday, September 22, 2016

Healthy Fitness Makeover

Today is the start of the autumn season. As the days start to get cooler, we start to cover up more and spend more time inside. However, do not stop maintaining that beach body that you worked so hard to get. Over my next few blog postings, I will show you how to do your own kitchen makeover. Do you have the following items in your kitchen?
  • Good set of pots and pans
  • Good set of knives
  • Spatula
  • Blender
  • Tea kettle
  • Scale for weighing foods
  • Sealable containers for carrying meals
  • Small cooler for taking meals to work or on the go
  • Shaker bottle for drinks and shakes
  • Food processor
Responses and Scoring:
a) I have all of them (-5)
b) I have more than half of them (-4)
c) I have less than half of them (+2)
d) I do not have any of them (+5)  

Calculate your score and save it. Next blog will be your pantry checklist. Be honest and remember you are doing this exercise to find out whether your kitchen reflects living fit and healthy.
For other fitness tips and healthy living exercises, visit my website at