Kitchen Essentials For A Healthy Life


Contributing Writer
Jeffrey Barkstrom

The hardest part of getting healthy is eating right. Today, we will go over some tips to help set up yourself for success.

Number one is throw out the junk. I read a meta-study of successful diets and what they had in common. The number one tip from all of them was, throw out the processed foods. Most processed foods have sugar, chemicals and preservatives added to them. None of those things are good for us. What about diet foods? Research shows that people who eat or drink diet foods gain even more weight, than those who eat sugary foods. So think whole foods and throw out the junk, if it is not there you can’t eat it.

Start adding spices to your foods. There is a world of spices out there. Things like pepper, ginger and cumin, all have beneficial properties for our gut and our health. All spices have some beneficial properties so add whatever you want. In addition, spices make food taste really good!

Start using Himalayan salt. Salt is essential for bodies and once we cut back on the processed foods that are loaded with salt, we need to start adding in salt. Himalayan is the best source of salt right now. Sea salt is very good, but recent research has found that 90% of sea salt is contaminated with micro plastics. Just go with Himalayan salt.

Add fermented foods to your diet. Fermented foods include things such as Kefir (fermented milk), Kombucha (fermented black tea), Sauerkraut (fermented cabbage), Miso (fermented soy), Kimchi (fermented cabbage and spices), and raw Cheese. Fermented foods contains vitamins and minerals like normal foods, but also have gut friendly probiotics that help balance out our digestion and improve gut help. Sounds good to me!

Home made bone broth is a great way to add more nutrients to your foods. Bone broth has been found to speed healing and improve gut health. Who doesn’t want that? Even better, nowadays it is super easy to make with an Instant Pot or you can even get it at the grocery store.

So eating healthy at home is pretty easy if you set yourself up for success! If you want to know more about this or other topics, call us at 665-5015 or come to one of our free workshops. Take care and have a great day.

Jeffrey Barkstrom has been helping people with health and weight loss issues for more than 12 years. He has spoken at colleges, businesses, non-profits, national conferences and on television about the benefits of a healthy lifestyle. He currently practices at Barkstrom Acupuncture PC, Natural Health Improvement Center in Jamestown, NY. Learn more at or at