What’s in Your Fridge Part II

We’re revisiting the refrigerator and asking you what else is in your fridge this month? In Bangkok it’s difficult to get Quinoa, but those of you in other regions have no excuse as it’s readily available. But what else should be in your fridge if you’re looking to shed some body fat and lose weight? We’ll take a look at five more items that you may want to consider stocking up on.

  1. Berries – Blueberries, raspberries and blackberries are all packed with cancer fighting antioxidants. Not only that, but berries have a lower glycemic index than other fruits so they will not cause such a large spike in insulin levels. This is great for diabetics, but it’s also great for people trying to lose body fat as insulin is related to fat storage in the body. Berries are also packed with loads of fiber.  Fiber is great for intestinal health and helping lower cholesterol levels. Looking for fruit to fill your fridge with then berries is the way to go.
  2. Cottage Cheese – Low fat cottage cheese is an ideal source of protein. Packing nearly 30 grams of protein per serving, cottage cheese is a great alternative for vegetarians who still consume dairy. Not only that, but it’s a great addition to a standard diet. Trying to pack on muscle? Then add cottage cheese to your intake to give your body additional protein the natural way.  Cottage Cheese is versatile and can be used in place of cream cheese to make a low fat cheesecake or it can be used in place of sour cream on your baked potato.
  3. Kiwi – this little fruit is loaded with antioxidants just below the skin surface so a good way to enjoy these guys is with the skin on. However, you should scrape off the hairs as best as you can before. These little super fruits pack loads of vitamins and provide a low calorie alternative to other fruits like the banana. For example kiwi has more potassium than bananas yet less calories.  People looking for a calorie reduction should consider the Kiwi before reaching for that banana.
  4. Plain Yogurt – yogurt is full of protein and vital bacteria for your digestive health. Plain yogurt provides lower carbohydrates from sugar and is a good additive for those looking for more protein in their diet.  Yogurt can be mixed into a smoothie or eaten with berries, nuts and other fruits. The protein and fats in yogurt helps slow the digestive process when combined with fruits.
  5. Chocolate Milk – you’re going to love this one in your fridge. However, we have to remember that eating timing is important. When you consume certain things matters heavily. I put chocolate milk on this list because everyone wants to have something a little naughty from time to time. But actually chocolate milk works great as a post workout recovery drink. Just after an intense workout your body needs to replenish its glycogen stores and is readily accepting sugar not to store as fat, but as energy. Also, the protein in milk provides a slow digestion in the form of Casein. Give your body what it needs to maintain, build more muscle and lose more fat.

So there you have it; five more things you should have in your refrigerator to burn more body fat, lose weight and live healthy.

Looking for more recommendations and tips? Check out the original post of “5 Must Have Items in Your Fridge for Belly Fat Loss”

By Rich Thurman, B.Sc., MA, CSCS, CPT

Health & Performance Coach

Active Lifestyle Co. Ltd

With a degree in Physiology from UCLA and a Masters Degree in Sports & Fitness Management, Rich combines his knowledge of rehabilitation and sports performance as well as nutritional studies to provide a complete and holistic approach to training clients. The focus is on lifestyle change which creates long term health.



About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

6 Responses to What’s in Your Fridge Part II

  1. Linda says:

    As quinoa is difficult to find here, what about black or red rice as a substitute. The back of the black rice says 4G protein per serving. I’ve been reading about soaking rice for 24 hours as well. So black rice soaked for 24 hours and then cooked as a substitute for quinoa?

    • Alternative sure. As red and black rice is definitely the better alternative to white rice. However, difficult to find or not, quinoa cannot be “substituted”. It’s just head and shoulders above the competition. My thoughts are if people want something bad enough they go and get it. One of my favorite lines from a Jay Z song is “Difficult takes a day. Impossible takes a week.” People living abroad have managed to find or get hold of other elusive products. It just depends on how badly someone wants something in most cases. As I’ve mentioned, it can be found in Singapore and Malaysia. As many people living here in Thailand have friends traveling back and forth or travel back and forth themselves, there should be no issue obtaining some if a person tried.

      This is just my opinion however. At the end of the day, people have to decide what’s best for their stomach, life and health.

  2. Villa carries Quinoa for a few days and then sells out and doesn’t have it for weeks, sometimes over a month. For the life of me, I can’t understand why they run out of products for such long periods of time. It’s like they don’t plan their shipments or order in advance of running out. That’s the only market I know that sells Quinoa in Bangkok.

    • Oscar says:

      Thank you Rich for you fast reply as I’m just going out looking for it.
      I will head to Villa and check it out.

      I’ve seen that with many things in Bangkok and I also can’t understand it.
      If it always runs out then it’s a good indicator to order more!

    • Oscar says:

      I guess I was lucky, they had at least 5 packs of New Organics Quinoa á 500g at Villa Phrom Phong.

      Thanks for the help.

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