It’s 3 p.m. on an afternoon in January. Your stomach is grumbling. You open the fridge and cupboards looking for something to eat. You’ve waited far too long to prepare something and at this point you just want – anything.
So, you grab the nearest ready-to-eat item in sight – a bag of chips and a cookie. A few bites in the hunger pains subside. Your blood sugar begins to regulate. And now, you’re kicking yourself for breaking your New Year’s resolution of healthy eating.
We’ve all been there, friend.
Sustainable wellness to us at Kenai-Red isn’t about New Years lists with drastic changes that require a ton of planning that fail under the pressures of routine life. Instead, it’s about finding small changes that we can habit stack over time to maintain consistent effort for meaningful results.
In fact, science tends to support this idea.
Psychologist B.J. Fogg tells us in “Tiny Habits” that when we pair new, incredibly small behaviors that take less than 2 minutes with existing routines, we find greater success. James Clear emphasizes in “Atomic Habits” that minimizing exposure to unhealthy temptations can make healthier choices easier. Economist Vilfredo Pareto created the “ Pareto Principle,” which states that 80% of your results are from 20% of your efforts.
How does all of this apply to the way you organize your fridge? Let’s break down the temp (if you will).
1. We make healthier choices when we’re not tempted. It’s time to clean out your fridge.
Psychology research suggests that simply seeing unhealthy foods can trigger cravings and make it harder to resist temptation.How many foods are lurking in your fridge just begging to be indulged in during a moment of high stress, overwhelm, or hunger? Let’s start by donating or tossing out all of those high sugar, highly processed foods that may not make you feel or function your best each day.
We recommend filling your freezer with high-quality lean protein like our wild-caught Alaskan salmon selections as well as fresh and frozen fruits and vegetables. If you purchase a Winter Share, you’ll know that you’ll have a few portions of salmon each week for several months.
2. We tend to eat what we see. Make healthier options more visible and eye-catching.
Dietician Carlene Thomas recommends using glass or clear containers to store pre-washed and pre-cut fruits, vegetables, and snacks that have a longer shelf life such as kale or cabbage. Placing colorful favorites front and center on each shelf makes healthier options more tempting to reach for in a pinch.
Did you know that the vibrant red color of Kenai-Red salmon comes from antioxidants like astaxanthin? Unlike our industrial fishing counterparts, we never add any dyes, coloring, additive or preservatives to our fish because our flash freezing process not only locks in all the flavor and freshness, but it also makes it sushi grade. You could eat it raw if you were really “hangry!”
3. Our eyes tend to be bigger than our stomachs. Pre-portion your meals to reduce mindless snacking.
Scientific studies have shown that pre-portioned snacks can be effective in helping individuals control their calorie intake and make healthier choices. Pre-portioning your meals and snacks into separate containers or packages can make it easier to grab the right amount for a meal or snack without overindulging.
Kenai-Red salmon is already pre-portioned for you! While buying 10 pounds of salmon in a Winter Share may sound like a lot, it’s really just 10-20 meals for a household of 2 people. The average adult eats ¼ - 1 pounds of salmon or protein per meal. Our salmon is already packaged in approximately ½ pound portions, which is great for a meal or two.
4. We often face challenges integrating new, healthy habits. Pair healthy foods with joyful flavors.
B.J. Fogg coined the idea of “temptation bundling” in his book “Tiny Habits,” suggesting that we can integrate healthier habits by pairing a desired activity with a less desirable one. For example, cycling while watching your favorite TV show or eating a healthy snack while listening to your favorite podcast sitting in the sun.
We actually believe that our Smoked Salmon Spread, created in collaboration with Portland Chef Sean Harry, bundles health with pleasure in an exquisite way. It boasts the health benefits of wild-caught Alaskan Salmon while pairing well with salads, crackers, scrambled eggs, or more.
So, how does this all translate to that 3 pm fridge raid?
By implementing these simple strategies and stocking your freezer with healthy options, you can transform your fridge from a battleground of temptation into a well-organized haven for healthy choices. Remember, sustainable wellness isn't about drastic changes; it's about small, consistent steps that make healthy eating easier and more enjoyable. With a little planning and the help of delicious, nutritious ingredients like Kenai Red salmon, you can achieve your wellness goals and feel your best throughout the year.
