{"id":13265,"date":"2019-07-15T10:02:21","date_gmt":"2019-07-15T14:02:21","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13265"},"modified":"2019-07-15T15:33:35","modified_gmt":"2019-07-15T19:33:35","slug":"kitchen-clean-out","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/kitchen-clean-out\/","title":{"rendered":"Week 2: Purge Your Kitchen"},"content":{"rendered":"<p>Are you ready to get serious about clean eating?<\/p>\n<p>Then it\u2019s time to get serious about cleaning out the pantry, fridge, and freezer! This week it\u2019s all about removing the foods that don\u2019t make the cut when it comes to clean eating and replacing them with healthier and cleaner options.<\/p>\n<p>First, we\u2019ll purge the kitchen of anything we\u2019d call \u2018fake food\u2019\u2014boxes, bags, and packages of industrially-produced food products (you know, anything with impossibly long ingredient lists and even longer shelf lives). We\u2019re calling this your \u201cOperation Kitchen Clean-out.\u201d<\/p>\n<p>If you\u2019re really hesitant about giving these foods the boot, remind yourself that your health is <em>worth it<\/em>\u2014and take a good look at the following potential health effects of a poor diet:<\/p>\n<ul>\n<li>Elevated blood sugar, insulin resistance<\/li>\n<li>Diabetes<\/li>\n<li>High blood pressure<\/li>\n<li>Heart attack or stroke<\/li>\n<li>Cognitive disorders, inability to concentrate<\/li>\n<li>Excess body weight, unintentional weight loss<\/li>\n<li>Cancer<\/li>\n<li>Osteoporosis<\/li>\n<li>Arthritis<\/li>\n<li>Autoimmune conditions<\/li>\n<li>Infertility, Polycystic Ovarian Syndrome (PCOS), low libido, PMS<\/li>\n<li>Fatigue, irritability, poor sleep, sleep apnea<\/li>\n<li>Headaches<\/li>\n<li>Food sensitivities<\/li>\n<li>Poor appetite, insatiable appetite<\/li>\n<li>Digestive distress<\/li>\n<li>Irritable bowel syndrome, Crohn\u2019s, colitis<\/li>\n<li>Acne, eczema<\/li>\n<\/ul>\n<p>We\u2019ve gotta share a secret with you, though. <strong>While we\u2019re all about real food, we\u2019re not always in the kitchen, and we don\u2019t make absolutely everything from scratch<\/strong>. <em>(Shocker, we know).<\/em><\/p>\n<p>In fact, if you took a peek behind our pantry doors you\u2019d likely see a bag of tortilla chips, various <a href=\"https:\/\/www.vitaminshoppe.com\/p\/honey-mustard-dressing-honey-mustard-8-fl-oz-oil\/prn1002\" target=\"_blank\" rel=\"noopener noreferrer\">bottled condiments<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/p\/choc-chips-semi-sweet-df-10-oz\/eyl1009\" target=\"_blank\" rel=\"noopener noreferrer\">chocolate chips<\/a>, rice noodles, and a package of crackers hanging out with the nuts and dried fruit.<\/p>\n<p>Here\u2019s the thing: Not every packaged or pre-made food is fake. We want you to ditch the highly-processed stuff and incorporate more whole, nourishing foods to reclaim your health one step at a time.<\/p>\n<p>It <em>is<\/em> possible to find minimally-processed alternatives to the foods you and your family might currently eat without all of the artificial colors, flavors, sweeteners, and preservatives. Basically, you <em>can <\/em>have your real food cake and eat it too when you\u2019re pressed for time or don\u2019t feel like hitting the kitchen.<\/p>\n<p>You just have to know what to avoid\u2014and that\u2019s what we\u2019re about to share with you! So roll up your sleeves and check out our top 10 tips for purging your pantry, fridge, and freezer.<\/p>\n<h2><strong>A Quick Word Before The Purge <\/strong><\/h2>\n<p>Whatever you do, don\u2019t eat this stuff just to use it up! We realize you spent good money on this franken-food, but eating it is not the way to get rid of it. You need to truly get rid of it. Trash it, donate it, light it on fire. We don\u2019t care, just get rid of it. <em>(Ok, maybe don\u2019t light it on fire&#8230;but you get the idea!)<\/em><\/p>\n<p>Okay, we\u2019re ready to get going! Here\u2019s what to purge:<\/p>\n<p><strong>1. Processed foods with long, complicated ingredients lists<\/strong>.<\/p>\n<p>Real food doesn\u2019t need a label or a long list of ingredients. Instead, choose products with short ingredient lists that include ingredients you can pronounce. Bottom line: If you can\u2019t read it, don\u2019t eat it.<\/p>\n<p><strong>2. Anything that your great-great-grandmother would not recognize as food. <\/strong><\/p>\n<p>Period.<\/p>\n<p><strong>3. Anything that instructs you to \u201cjust add water.\u201d<\/strong><\/p>\n<p>Think: powdered soup mix, fluorescent orange cheese in a can, flavored oatmeal packets with loads of added sugar, hot cocoa with tiny marshmallows, Ramen noodles&#8230;it\u2019s all gotta go.<\/p>\n<p><strong>4. Refined grains. <\/strong><\/p>\n<p>This includes white flour and its evil sisters, a.k.a. products that contain \u201crefined\u201d grains, such as the \u201cenriched flour\u201d found in white bread, pasta, ready-to-eat cereals, and snack foods.<\/p>\n<p><strong>5. Foods that contain vegetable or refined seed oils in their ingredients (and the oils themselves). <\/strong><\/p>\n<p>Nix corn, canola, safflower, sunflower, soybean, cottonseed, grapeseed, rice bran, margarine or other \u201cbuttery\u201d spreads, shortenings made from any of these oils, or anything that\u2019s labeled \u201crefined,\u201d \u201chydrogenated,\u201d or \u201cpartially-hydrogenated,\u201d as these contain super harmful trans-fats.<\/p>\n<p><strong>6. Foods with processed soy protein and soybean oil. <\/strong><\/p>\n<p>Don\u2019t think you eat much soy? Read your labels\u2014you\u2019ll be surprised at just how much soy you\u2019re consuming on a regular basis. The addition of soy protein or \u2018soy protein isolate\u2019 is a sign of a highly-processed food product that you want to avoid.<\/p>\n<p><strong>7. Refined sugars, naturally-derived sweeteners, and sugar alcohols.<\/strong><\/p>\n<p>Toss agave, agave nectar, beet sugar, cane sugar, caramel, corn syrup, corn syrup solids, dextran, dextrose, diastatic malt, diastase, erythritol, ethyl maltol, evaporated cane juice, fructose, glucose, glycerol (glycerin or glycerine), golden sugar, golden syrup, high-fructose corn syrup (HFCS), hydrogenated starch hydrosylates (HSH), invert sugar\/syrup, isomalt, lactitol, levulose, light brown sugar, liquid honey (often with HFCS), maltitol, malt syrup, maltodextrin, maltose, mannitol, sorbitol, sorghum syrup, sucrose, tagatose, treacle, yellow sugar, and xylitol.<\/p>\n<p>This is just a partial list\u2014there are many more out there, so when in doubt, toss it out. If it sounds like the result of a science experiment, it probably is!<\/p>\n<p><strong>8. Artificial sweeteners.<\/strong><\/p>\n<p>Say goodbye to acsesulfame K (a.k.a. Ace K, ACK, Sweet One, Equal), aspartame (a.k.a. APM, AminoSweet, NatraTaste Blue, Equal, Nutra-Sweet), saccharin (a.k.a. Sweet\u2019N Low, NectaSweet, Sodium Saccharin, Sweet Twin), stevia (a.k.a. Truvia, Sun Crystals), and sucralose (a.k.a. Splenda).<\/p>\n<p><strong>9. Diet shakes, protein shakes and bars and other \u201cmeal replacements,\u201d and protein powders with artificial flavors, colors, and loads of added vitamins and minerals.<\/strong><\/p>\n<p>Plain, naturally-flavored, and organic protein powders can stay.<\/p>\n<p><strong>10. Anything with artificial colors, flavors, or preservatives. <\/strong><\/p>\n<p>If it\u2019s a flavor or color not normally found in nature or its shelf life is long enough to survive a round trip to Mars, then it\u2019s not something you should be eating!<\/p>\n<p>We know this is a lot to take in all at once, so take your time and focus on one area of your kitchen at a time. When you\u2019ve tackled the pantry, for example, move on to the fridge. It can be hard to toss \u2018perfectly good\u2019 food, but when you\u2019re struggling, ask yourself this: \u201cIs this food perfectly good for me and my health goals?\u201d If you can\u2019t honestly answer \u201cYES,\u201d then it needs to go.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you ready to get serious about clean eating? Then it\u2019s time to get serious about cleaning out the pantry, fridge, and freezer! This week it\u2019s all about removing the foods that don\u2019t make the cut when it comes to clean eating and replacing them with healthier and cleaner options. First, we\u2019ll purge the kitchen<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/kitchen-clean-out\/\">Read More <span class=\"screen-reader-text\">Week 2: Purge Your Kitchen<\/span><\/a><\/p>\n","protected":false},"author":133,"featured_media":13312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[330],"tags":[],"class_list":["post-13265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-clean"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 2: Purge Your Kitchen | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Are you ready to get serious about clean eating? 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