The Kitchen Makeover

Do a kitchen cleanout to create an environment that supports you.

I don’t know about you guys but for me if there is even a hint of chocolate in the house, I will find it and I will eat it. I simply don’t have the will power or drive to try control myself. However, the old sayings “you can’t out train a bad diet” or “you are what you eat” is so true. Food is so important for the body effecting everything from mood to how your body functions on a cellular level.

If you want to look good naked, have more energy and vitality and even reduce your pain and aches we can’t ignore the elephant in the room. It’s time to think about how we fuel our body.

With my ability to eat anything and everything sweet in the house one strategy for me that was a huge success helping me was learning and implementing a kitchen cleanout to create an environment that supported me.
Improving what’s around you improves your choices.

To create a supportive environment, you’ll want to:

  • Keep healthy stuff near you and convenient.
  • Make your routines and environment support your journey
  • If something works against you, make it difficult and inconvenient, so it’s less likely to happen or harder to do.

The goal of a “kitchen makeover” is to make things easy so you don’t have to think. You can just execute and it’s simple.


There are no rules here. You decide what foods and items to keep, minimize and /or discard.

Rather then thinking about “good” or “bad” foods, try the “traffic light” concept: Red, yellow and green-light foods

Red-light foods:
– foods that are just bad news for you. Red means “no go”

Yellow light foods:
– foods that are sometimes OK, sometimes not. Maybe you can eat a little without feeling ill or as an occasional treat. Yellow means “approach with caution”

Green-light foods:
– foods that make you feel good mentally and physically. These are usually things like fruits and vegetables, lean protein, legumes etc. Green means “go for it!”

Start With The Easy Fixes:

Look for some immediate wins.

Remove or minimize red-light foods

  • For most people, red light foods are processed foods such as candy, chips and cookies etc
  • If you know or suspect certain foods trigger you into unhealthy behaviours: Get them out of easy reach. Make that stuff go away… or at least hard to get to.
  • Get rid of expired foods: Dig right into the aback of your freezer, fridge and pantry


Once you have eliminated obvious trigger foods now you get to the negotiation stage.

  • What are you willing to keep?
  • What is an effective compromise?

What ever you choose, choose with purpose and awareness.

What Can You Add:

Then once your fridge and pantry look a little desolate after getting rid of the unhealthy foods take a moment to consider what could you add to make healthier eating easier and more convenient?

Eating well isn’t just about “taking stuff away” Mostly, it’s about adding good stuff and enabling healthy routines.

Don’t feel bad about “wasting food”. Most of what you’ll throw out as red-light foods and yellow light foods aren’t actually foods.
However, you can donate it to a local food bank or soup kitchen. Otherwise, it goes in the garbage and say goodbye to self-sabotage!

Here is a video that walks you through one way to do a kitchen makeover:

If you feel stuck send us a message or sign up for a free consultation and we’ll help you break through with your health and fitness for the long term


I have developed an approach to exercise motivation that has enabled many average individuals to achieve amazing weight loss, health and fitness results.