Healthy Habits Start in the Kitchen

A quote by Erick McAdams read

“If You Keep Good Food in the Fridge You Will Eat Good Food” so true wouldn’t you say?

If you want to change your health you have to change your habits and a great places to start is in the kitchen.

So what changes did I make and what does my kitchen look like?

One of the first things I did was to change out all my processed refined foods such as pasta and white rice and replaced with whole foods such as whole grain pasta, brown rice and quinoa so my only choices was to find uses and recipes for these foods. It meant no going back and was a really important step.


I shop at the local wet markets here in Singapore and buy all my fresh food every week it is so much fresher and you can select such better produce. I buy whole pieces of meat and chicken and mince them myself so that all the meat we eat even down to mince is whole food with no preservatives.


When I get my chickens deboned at the markets I ask to keep the bones and come home and make fresh chicken stock each week and keep in the freezer so that when I make slow cooker recipes, soups and cook things such as rice or quinoa in stock I again have only natural whole food stock with no salt. It is simple to do and I use the following recipe.

Chicken Stock

  • Chicken Bones (More the Better)
  • Water (Approximately 20 Cups so use a large pot)
  • Onions Peeled and Chopped
  • Carrots Peeled and Chopped
  • Celery Chopped
  • Garlic Cloves Peeled and Chopped
  • Tablespoon of Whole Black Peppercorns


– Put all ingredients into a large pot.

– Bring to the boil then turn to a simmer for approximately 3 hours.

– Allow to cool and put stock through a strainer until you are left with the liquid only in a large bowl.

– Refrigerate over night and remove the layers of fat the next morning.

– Put into containers of serving sizes and freeze for later use.


Lastly try not to keep sweets in the house and if you must indulge in chocolate which I admittedly do! replace chocolate with dark chocolate (See our post on dark chocolate here)

So these are just a few things I do – do you have any healthy kitchen tips you would like to share? Please feel free to comment below!


Categories: Lifestyle Tips, Nutrition Tips


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