As a follow up to my December blog, A Health Coach's Guide to Unique Gift Giving, I'd like to share my TOP 10 PANTRY STAPLES, all of which I get from Thrive Market (www.Thrivemarket.com). A Thrive Market Membership earned a spot on my gift list because this online, membership-based market provides top-quality products for
your home, body, and kitchen at a fraction of the cost you’d pay at
higher-priced natural markets, making healthy living affordable!
Combine these pantry items with some grass-fed protein,
omega-3 rich fish, cage-free eggs, avocados, mostly green veggies, and coffee
(for me at least), and life is both nutritious and delicious! I’ve included some
helpful links so you can do your own research as you consider adding these
items to your kitchen.
STEVIA – While not a “health food” per se, I’m putting this one
first because sugar is highly addictive and, at the risk of sounding overly
dramatic, deadly. In a future blog, I’ll discuss my favorite books, a few of
which take a deep dive into the addictive response and health hazards
of sugar, but for now I’ll say this: If you want to improve your health
substantially in 2017, reduce your sugar intake.
And stevia can help you meet that challenge because let’s be honest, we need
some sweetness in our life! Stevia is my sweetener of choice because it is a
natural herb that is 30 times sweeter than sugar with a low glycemic index,
having minimal impact on blood sugar. You can find it in powdered or liquid
form.
GHEE – Ghee is clarified butter, which simply means that the milk
solids and water of butter have been removed, leaving only butter fat. This may
not sound healthy, but there are many benefits to ghee. Dr. Axe has a great
graphic to explain: https://draxe.com/wp-content/uploads/2014/12/Ghee-Benefits-.jpg. In short, ghee gives you the taste, creaminess, and
richness of butter but without the lactose or casein, making it a great option
for those intolerant of dairy. It’s also rich in fat-soluble vitamins like A,
D, E, and K: all great for bone, brain, and immunity health.
100% CACAO (either powder or baking bars) – Full disclosure…this girl
needs her chocolate! The great news is that raw cacao is considered a
superfood, full of nutrients that boost your mood, immune system, and brain
power. With raw cacao in your pantry, you can create your own chocolatey treats
and control the other ingredients, using stevia, coconut, nuts, nut butter,
dried fruit, etc., instead of the sugar and milk added to most processed
chocolate. There are endless recipes online; here’s one of my favorites: http://healthyrecipesblogs.com/2015/02/23/coconut-clusters/
BONE BROTH – In my opinion, bone broth is an underpublicized, unknown
superfood. Low in calories and high in nutrients, bone broth provides health
benefits for every part of your body: your muscles, joints, ligaments, digestive
system, brain, and more. To get these benefits though, plain broth products
will not do. Most are lab-produced and are not made with the health containing
bones. More info on the benefits of bone broth can be found here: https://draxe.com/the-healing-power-of-bone-broth-for-digestion-arthritis-and-cellulite/
COCONUT MILK – The benefits of coconuts and coconut milk include improving
heart health, preventing disease, lowering bad cholesterol, fighting infection,
improving brain function, hydrating, and more. The most notable advantage of
coconut milk is its high concentration of MCTs (Medium-Chain Triglycerides), a
healthy fat which provides energy, reduces joint inflammation, and helps to
manage blood sugar. Coconut milk is a highly nutritious, dairy free alternative
to use in your favorite recipes. (You’ll also find coconut oil and coconut
flakes in my panty; coconut in some form is in my daily diet.)
HOT SAUCE – Life needs a little kick! Hot sauce contains capsaicin, a
compound that is linked to many health benefits from naturally suppressing your
appetite to preventing prostate cancer. My favorite hot sauce brand is Cholula,
and I use it on everything from eggs to burgers.
AVOCADO OIL – The benefits of olive oil have been well publicized, but if
you’d like to change things up a bit in the kitchen, try Avocado Oil. Avocados
contain those “healthy” omega-3 fatty acids and other nutrients which have
numerous health benefits such as lowering bad cholesterol, lowering blood
pressure, easing arthritis symptoms, improving bone density, and providing antioxidants.
Avocado oil is so versatile…you can use it to bake, sauté, or on salads. Read
more here: https://thrivemarket.com/primal-kitchen-avocado-oil#pdp-long-description
CHIA SEEDS – We can all sing the jingle from the infomercial promoting
the Chia Pet. Who knew that the subject of this novelty gift is a superfood? This
tiny seed packs a powerful nutrition punch with omega-3’s that support hearth
health and fiber for digestive health. Use them to bake, in salads, or my
favorite way…to make pudding. Here’s just one example: http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
ALMOND OR
COCONUT FLOUR – One of the kitchen staples of an American
pantry is flour. Yet traditional flour contains gluten which has been shown to
cause a wide range of negative symptoms from digestive discomfort on one end of
the spectrum to auto-immune reactions (celiac disease) on the other. Whether
you have been diagnosed with gluten sensitivity or not, minimizing gluten in
your diet is wise. More info can be found here: http://paleoleap.com/11-ways-gluten-and-wheat-can-damage-your-health/. So, if you’d like to
embrace a gluten-free way of eating but still want to bake your favorite
recipes, Almond and Coconut flours are the answer! High in fiber and other
nutrients, you can feel good about using them in all your favorite baked goods
like breads, cakes, and cookies.
TURMERIC – This
unassuming spice is possibly the most powerful herb on earth with thousands of
studies showing its effectiveness at preventing, treating, and even reversing
disease. Turmeric’s main active compound is curcumin, a proven antioxidant and
anti-inflammatory. The powder form not only adds a unique spice to anything
from eggs to soup, it can also help tame heartburn and calm an upset stomach.
So there’s a peak into my pantry and a few
reasons why these products earn a spot on my shelf. This year, aim to replace one
less-healthy pantry item with one of these suggestions each month. I’ve given
you enough for 10 months…you can add two of your own. And if you use Thrive
Market, you won’t need to break your grocery budget to do so!
Be Well!
Coach Lisa