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Fridge and Pantry Revamp

Fridge and Pantry Revamp – Get your kitchen reset & ready!

This Habit Reset is a fantastic opportunity to revamp your pantry and stock up on staples to help you achieve your health and fitness goals. This guide will provide you with tips to make sure your pantry and fridge staples make it easier for you to choose a healthy, convenient meal and snack options and never leaving you wondering what to eat.

Pantry staples
Keep these ingredients/products in your pantry:

Carbohydrates

  • Brown rice
  • Quinoa
  • High protein pasta (legume based)
  • Oats
  • Wholegrain/high fibre cereal, bread and crackers
  • Low sugar granola
  • Canned vegetables
  • Rice cakes
  • Pantry friendly vegetables (root veg, pumpkin ect)

Proteins

  • Canned legumes (i.e. black beans, lentils, chickpeas)
  • Tinned tuna

Fats

  • Extra virgin olive oil
  • 100% natural nut butters
  • Nuts
  • Seeds

Other

  • Vegetable stock (powder or carton)
  • Tinned crushed tomato
  • UHT milk varieties

 

Fridge/Freezer staples
Keep these ingredients/products in your fridge/freezer:

Carbohydrates

  • Fresh and frozen vegetables
  • Salad mix/dark leafy greens
  • Cooked grains
  • Fresh and frozen fruit
  • Dairy and dairy alternatives (avoid flavoured)

Proteins

  • Eggs
  • Fish
  • Poultry
  • Lean meats
  • Tofu

Fats

  • Butter

Other

  • Condiments
  • Beverages

Didn’t see your favourite food on the list? No worries!

Let’s talk about healthier food swaps. Instead of cutting out your favourite foods, try to replace them with healthier alternatives OR enjoy them in small portions, less often. Where possible, avoid processed foods or foods high in sugar or saturated fat. For example:

  • Milk chocolate -> 70% dark chocolate
  • Chips -> brown rice crackers
  • Lollies -> Dried fruit
  • Soft drinks -> Naturally sweetened mineral water, Kombucha
  • Sweet spreads -> 100% nut-based spreads
  • White bread, pasta, crackers, cereals -> Wholemeal varieties

 

Pantry staples
Preparing individual ingredients will make mealtimes much more convenient while also allowing you to have the flexibility to change your meals without needing to cook again.

For example have 1-2 ready to eat sources of each macronutrient (carbohydrate, protein, fat) and nutrition boosters (micronutrient-rich foods). Such as roasted sweet potato and cooked quinoa for carbohydrates, poached chicken and drained and rinsed chickpeas for protein, ripe avocado and roasted almonds for fat, washed spinach, lightly steamed broccoli and washed and cut fruit for a nutrition boost. Using these prepared ingredients, you have the base of multiple meals available at your fingertips, making mealtimes much easier. Here are some examples of different meals:

  • Meal 1: Warm quinoa chicken salad
    Warm quinoa, chicken and sweet potato. Add spinach, avocado and chopped almonds. Dress with extra virgin olive oil and balsamic vinegar. Mix and serve warm.

  • Meal 2: Tuna and Greens
    Warm quinoa and steamed broccoli, season with salt pepper and your favourite spices. Serve with tuna and avocado.

  • Meal 3: Wrap or sandwich
    Using a wholemeal wrap or bread, assemble a wrap/sandwich using (shredded) poached chicken, spinach, avocado and your favourite condiment such as pesto, mustard etc.

 

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Meet Aaron 👋 

Aaron has more than 17 years of Physio experience across a wide variety of clinical settings, including private practice and elite sports, spending 6 seasons at the Melbourne Storm Rugby League Club. 
 
Aaron also works part-time as a local distance running coach and loves to assist people in achieving their long-term functional goals. 

You can learn more about Aaron and the Davenport Physiotherapy team, located at PARC Allied Health Suites, through our website - Link in bio
 

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Daylight Savings Reminder ☀️⏰

Daylight savings start tomorrow!

Remember to set your clocks forward and to plan ahead if you've booked a class or plan on attending our centre tomorrow.

We hope to see you in centre soon.

 #PARCFrankston
🚨 Waterslide closure 🚨

Please note that both Raft Waterslides will be closed for important structural works from Thursday 9 October until early December. 

The works will be completed on both waterslides, as well as the waterslide tower. 

We apologise for any inconvenience and thank you for your understanding. 

#PARCFrankston #Centreupdates #Slideclosure
Anywhere, anytime with PARC Plus. 📱

We've just added more content to our extensive PARC Plus library, giving you the power to work out when and where you want. Access your favourite new Les Mills classes whether your going away or spending time at home. 

Perfect for keeping pace with your workout routine! 

You can access PARC Plus through the TechnoGym app or via the link in bio

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Happy International Coffee Day! ☕️

Here’s to the brews that get us through. Whether it’s an espresso shot at sunrise or a slow pour in the afternoon, today we raise our mugs to our amazing cafe team who keep us all caffeinated

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Have you registered for PARC Fit Outdoor yet? ☀️

Join us on Mondays & Fridays at 5:45am for a bootcamp style work out and Wednesdays at 6am for an all-abilities PARC Fit Run club. 🏃‍♀️
 
Reserve your spot for 8 weeks of energising sessions with experienced trainers and enjoy the beautiful surrounds of Frankston. 
 
See you next week as PARC Fit Outdoors makes its return for Spring. Limited spots available – secure your spot today via the website, link in bio
 
#PARCFrankston #PARCFitOutdoor #PARCFitRun
Todays forecast - 100% chance of fun! 🌧🤣

It's the last week of the PARC County Fair and the it's perfect conditions for Splash Island. Enjoy the best party on the Peninsula, with hours of activities and entertainment kids of all ages will enjoy.

🤩 Our inflatable obstacle course, Splash Island
(bookings essential)
☀️ Rafter waterslides
💦 Aquatic Playground
😎 Scavenger hunt
🎈 Balloon entertainment and face painting
🙌 Prizes and giveaways

Our PARC County Fair school holiday program will run until Friday 3 October. Visit our website to learn more about pricing and booking information via the link in bio.

#PARCFrankston #PARCCountyFair #Schoolholidays #Family #Fun
🎪 1 week left of the PARC County Fair 🎪 

Don't miss the best party on the Peninsula, with hours of activities and entertainment kids of all ages will enjoy. 

🤩 Our inflatable obstacle course, Splash Island (bookings essential) 
☀️ Rafter waterslides 
💦 Aquatic Playground 
😎 Scavenger hunt 
🎈 Balloon entertainment and face painting 
🙌 Prizes and giveaways 

Our PARC County Fair school holiday program will run until Friday 3 October. Visit our website to learn more about pricing and booking information via the link in bio. 

#PARCFrankston #PARCCountyFair #Schoolholidays #Family #Fun

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