When it comes to transformation, there is no truer statement than “Abs are made in the kitchen, not the gym!” Seriously, no matter how many thousands of crunches you do, miles you run, or weights you lift, a bad diet will always outweigh (pun intended 😉 ) even the best exercise plan (which is why we keep adding new recipes and include a full nutrition plan in the TRANSFORM app).
With that being said, there are definitely some helpful tools to keep you on track toward reaching your goals, and these 4 things, specifically, have been absolutely essential in my own transformation, as well as the transformations of those we work with. Each is super simple, and likely something you already have lying around in your cupboards, so hopefully there’s very little $$$ required to deck out your kitchen! Check out the best gear on the block for changing your body…and your life!
- Slow Cooker: Okay I’ll admit, I wasn’t an adamant slow cooker user until recently. Is it just me, or does the phrase “crockpot cooking” automatically bring back flashbacks of overly salty mystery foods made by Grandma? I’m telling you, these bad boys are actually complete game changers!! If it wasn’t for my slow cooker, I would never have the time to make fresh meals at home. I love the convenience of dumping in chicken breasts and a couple of simple ingredients (like salsa or fresh veggies) in the morning, and having the most tender, delicious meal by dinner time. Perfect for mamas on the go!
- Blender Bottle: Water and protein intake are two of the most important aspects to full body transformation, so a proper vessel for both of these is SO vital to success. Keeping a blender or water bottle on hand at all times is the best way to ensure you’re getting enough protein…no matter where you are! I throw mine in my purse in the morning with a scoop of protein powder and have it ready for whenever I need it. Just add water and pair with a piece of fruit, and you’ve got a complete meal (or hearty snack, depending on your meal plan). Rinse it out and fill it back up with ice cold water to make sure you’re getting the hydration you need!
- Plastic Containers: This may sound a bit cliche, but it’s oh, so true!! “If you fail to plan, you’re planning to fail.” How do you avoid this? By having pre-made, pre-portioned meals!! This is the ticket to staying on track in even the most hectic of situations. Honestly, at least a few times a week (or day) I’m caught in between a kid’s sports practice and a conference call with little to no time to whip up a diet-friendly meal. By having meals portioned out in plastic containers in the fridge, I save myself the urge to drive thru and grab something fatty or splurge on something off-plan. So convenient, and crucial to weight loss (or intentional weight gain) success!
- Kitchen Food Scale: As much as I would like to tell you that it’s fine to “eyeball”?measure ingredients as you throw them in your pan?anyone who knows me (eh hem…EWL peeps!!) knows this is the HUGEST no-no in my book. If you’re trying to transform your body and dial in your nutrition, then you MUST know what you are actually putting into your body. You can’t possibly know by “eyeballing” your portions…you MUST measure. Having a food scale on hand to make sure you’re appropriating the right amount of chicken, cheese, or any ingredient is imperative to ensuring success. Although it may seem tedious at first, after a few weeks of religious use, it really does become a natural part of the cooking process, and you won’t even THINK about preparing a meal without it!
My Favorites Plus Some More:
Simple as they may be, these 4 kitchen essentials are the golden ticket to longstanding, full-body transformation! Remember, it’s not as much what you DO as it is what you EAT! Have more kitchen essentials? Post below!
Xoxo,
Heidi
Related reading:
Kitchen Hacks: My Top 8 Tips and Tricks!
Ask the Powells: How Do I Gain Healthy Weight?
Carb Cycling: The Extreme Cycle
The Extreme Cycle | Meal Planning Tips
Ask the Powells: How Can I Structure My Meals?
104 Responses
Love the post, your books and the new app! I’m trying to determine the best protein powder to use for the shakes. There are so many out there and I don’t recall seeing anything in the books (although I might have overlooked it). Thanks for your help!
Hi Diane: We recommend low fat (less than 3g), low carb (less than 7g), with around 20-25g of protein per serving. Other than that, go with what you like best!
I found one at Walmart that has only 5g carbs, and a whopping 30g protein! It’s called Cellucor Whey Protein powder. Tastes decent, and if I use it for breakfast or on my hi-carb days, I add frozen berries to make it really special.
Hi Heidi
Thank you so much to you and Chris for making the Transform app. I’m four weeks in and loving it! I am currently doing my nutrition through Pro Physiques and wondering if there is a way to input custom macro numbers into the app so that I can use the food within the app as well by just adding suggested meals?
Thank you for inspiring so many-myself included
Hi Ashley: We’re working on the option to add your own meals in a future update, so stay tuned! And we love that you’re loving the app! 🙂
Hi Heidi and Chris,
I have got to say i Love watching your show, and have Chris Choose More, Lose More for Life book. I’ve been using Myfitnesspal to track my calories and have been hitting the gym and in 8 weeks have lost 29lb.
I have a just one quick question and I think its a daft one – I have been weighing my raw meats before i cook them and using that weight. But when i buy Cooked meat I use that weight. Is there a correct way to do this – should i be using raw weights or cooked? as they weight less when cooked.
Thanks
Sam
Hi Sam: Congratulations on losing 29 lbs! That’s awesome! I’d weigh meats raw unless a recipe calls for already cooked meats or if you meal prep and then eat your meat later in the week it’s totally okay to weigh it cooked. The calorie difference is so small that it really doesn’t make a difference in the long term.
Love these tips… I need to get better about using my slow cooker to prep healthy meals. I’m very guilty of getting home from work and the last thing I want to do is prep and make a healthy meal. I also use a postage scale for my kitchen scale, it works great.
I cannot begin to tell you where his blog helped me. Following this I finally made the decision to go but a kitchen scale. It was like $20 at King Soopers (Kroger). I probably use this scale more than I have ever used a measuring cup. I use it with my Blender Bottles, my salads, my tuppa wear. You name it, I’ve used the scale for it. I have had all the other things in this blog and these 4 kitchen items really do make all the difference in the world. Success really is on the kitchen and the proper tools make it even more possible.
Hi Heidi. I love this post above where you list the essentials to a transformation. I have a 5 month old and have been up until now laid back about working out and getting back into shape. I am now ready to transform my body back to where it was before I was pregnant, but I know that my body will not be 100% the same as it was before. Lol. Being new first time mom, these tips above are definitely a huge help for getting dinner ready, for portion controlling, and for not eating horribly if I meal plan. Thanks for all your blogs and tips to a healthy life. #rubysorbitstrollergiveaway
Hi Heidi, what if you don’t like protein powder? I have tried almost every protein powder on the market and I don’t like them. Also, do you have any tips for teens still growing and can’t loose weight? I have been to the doctor and a trainer (did not help). This has made me feel ugly with my body. I refuse to yo-yo diet and have been at this for a year. Thank you for your time.
P.S- I love what you do! Your an inspiration to all!
Hi Heidi, what if you don’t like protein powder. I’ve tried almost every protein powder on the market and their all disgusting. Also, do you have any tips for teens who can’t loose weight and are still growing? I’ve been at this for a year and I can’t loose weight. It has made me feel ugly and I feel that it has and will keep me from reaching my dreams. I have been to a trainer and the doctor (did not help). I love what you do, I think your a real inspiring woman. Thank you for your time.
Hi Lanna: If you don’t like protein powder, that’s totally okay! There are so many awesome protein options you can choose from. For teens, it’s always best to work with your healthcare team on any nutrition and exercise program because they can work with you personally now and in the future as you continue to grow and develop. Do you have another healthcare provider who can help you? And I’d be sure and talk with your parents and/or an adult you trust about your concerns. They can be a great support for you as your working to achieve your health and fitness goals!
Hi Heidi, I bought the book choose to lose on Amazon and I also subscribe to a service that has it available as an audio book.
I keep reading there is a pdf to the book, like grocery lists and quick references. How can I get that? I don’t see any type of access code to get book 🙁
Hi Charlene: The PDF should be in your music/audio book library, but it can be tricky to find. If you’re not able to find it, I’d contact customer service for the service you purchased it from.
I’m allergic to almonds. What would be a substitute for almond milk? Thanks!
Hi Wendy: If you’re only allergic to almonds, I’d look at other unsweetened nut beverages with about the same calories. 🙂