Making Over Your Kitchen and Healthy Snacking

The Hungry Humans’ Law: If it’s in your pantry, you’ll find a reason to eat it. No matter how many times you promise yourself you won’t, or that throwing it out would be a waste, that you’re saving it for someone else – the junk food always wins out. Time to throw out the rubbish with all those excuses. So what stays and what goes?

You know what junk food is by now – dump the candy, cookies, ice cream, chips, soda, and anything else that comes in a packet and has ingredients on the list that you do not immediately identify as a product of nature (like an apple, a piece of fresh meat, raw almonds). You couldn’t go to the store and pick up some preservative 220, humectant, acesulfame, TBHQ or monosodium glutamate, so why have them in your pantry?

It can be hard to give up the products that make your life easier – like frozen TV dinners, sugar ridden sauces, and so called ‘health’ products like crackers (MSG), most cereals (fructose), snack bars (fructose), gluten-free alternatives (read: empty calories), fruit juice (fructose). But here’s the problem – if you convince yourself to keep it, you’re denying the basic knowledge you now possess that it is junk food. How long will it be before you’re back to your old eating habits?

And while reading the nutritional information on a product for fat content, sugars etc. can be effective, the easiest thing to do is simply look at the ingredients. If there’s a huge list of ingredients you don’t recognise, don’t buy it!

It’s time for real change. Be brutal and start fresh. A single ingredient should be enough for you to eliminate a food. Imagine how great you will feel once your body is free of this stuff.

How to start:

  • Don’t go easy on your cupboard, get rid of ALL the junk
  • We will show you how to quickly prepare real food, to replace what you’re throwing away
  • And remember, knowledge is power – read the ingredients, find out what you’re putting in your body!


The key to becoming a successful snacker is preparation. But that doesn’t have to mean hours of meal prep and endless stacks of Tupperware. Here are a few quick and easy options to throw in your gym bag or desk draw to hand on hand when hunger strikes:

  • Seeds and nuts (walnuts, almonds, pistachios, cashews, macadamias)
  • Nut butters – when buying look for 100% nuts or you can make your own.
  • Hardboiled eggs
  • Sardines
  • Smoked salmon
  • Cold, sliced meat
  • Avocado/guacamole
  • Olives
  • Coconut
  • Fresh and dried fruit (berries are a good choice)
  • Veggies (celery, cucumbers, peppers, cherry tomatoes, etc)
  • Pickles
  • Sauerkraut – great for gut health
  • Dried seaweed
  • Quality dark chocolate – in moderation
  • Herbs and Spices

For all dairy eaters out there:

  • High quality cheese
  • Full-fat yogurt

Snacks that require preparation

If you have a little more time on your hands, here are some more substantial snacks you can prepare the day before: Recipes

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Diana Archer-Mills