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5 Ingredients You Should Have In Your Kitchen

Date: Aug 18, 2016    By: Genesis Fitness

These kitchen staples are low cost but high impact when it comes to simple healthy eating.


1. Sweet Potato

Not only are they rich in natural sugars, the humble sweet potato will assist in reducing hunger and stress-related cravings; perfect for the anxious binge eater. Rich in vitamin C, potassium, B6 and magnesium, sweet potatoes are the key to contentment, helping to regulate electrolytes and lower stress levels.

Opt for a serving of sweet potato chips or replace sugars with sweet potato when whipping up brownies, biscuits or cakes.

2. Cinnamon

When cutting down your sugar intake seems all too much, try spicing things up with a sprinkle of cinnamon. Assisting the body in regulating blood glucose levels, cinnamon helps to minimise your insulin spiking, causing you to crave more food, despite having already eaten.

Add some spice to your life by consuming ¼ teaspoon of cinnamon a day – on your toast, in your tea, mixed into your yoghurt or topped on your porridge.

3. Chilli

Containing up to seven times the vitamin C levels of an orange, chilli is a must-have ingredient in your pantry. Helping to aid digestion and relieve muscle, joint and nerve pain. This magical pepper can be added to almost anything to give a little added kick, from meat through to spiced rice, home-made savoury muffins or even a cocoa-infused dessert.

4. Eggs

Just one egg can supply over 12 per cent of your daily recommended protein intake; a nutritional powerhouse for building lean muscle. As a complete protein, eggs contain a number of essential amino acids that contribute to the repair and regeneration of muscle.

5. Nuts

A handful of nuts provide the perfect mix of protein, healthy fats, fibre, potassium and zinc, great to help you feel fuller for longer and to build muscle. If you can, opt for almonds, cashews or pistachios, and avoid nuts that have been packaged or roasted in oil. Peanut butter also works, as long as you buy a variety with no added salt or sugar.


This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.



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