Stop the presses: GoodFoodMama is now on YouTube!


GoodFoodMama is now on YouTube!

Hi Everyone!

I am so excited to announce that GoodFoodMama is now on YouTube! Yes! I have two videos up now, but more are on the way!

On the GoodFoodMama channel you will find cooking demonstrations, nutrition and cooking 101’s, exercise demos, fitness tips, interviews and featured guests!

Please check out my first two videos (short, but sweet), like them and subscribe! Share with a friend!



Be Healthy!

Donna aka GoodFoodMama

Ready to add some spice to your food? RawSpiceBar to the rescue!


I’m a cook who loves to prepare flavorful foods with an abundance of taste. So I was ecstatic, to say the least, when by sample kit from arrived in the mail!

RawSpiceBar delivers to your mailbox the perfect amount of freshly grounded spices that helps you add mouth-watering flavors to your meals without masking the taste of the foods themselves.

For 8$ a month you’ll get 3 healthy small batch spice packets made without salts, sugars, chemical fillers and unwanted additives. In addition, you get globally inspired and easy to make recipes, tailored for your diet.

My kit consisted of Pumpkin Pie Spice, Ethiopian Mitmita and Berbere! I love the Berbere, which is one of the most famous spice blends of Ethiopian cuisine! Check out my pics below and check out!



Fall Smoothies – Apples


I love smoothies and even though we are moving into Fall that will not stop me from making my yummy blended beverages. I always make a conscious effort to use fruits and vegetables that are in season and support local farmers.

I want to share some of my favorite fall smoothie recipes starting with apples. There are about 7,000 varieties of apples in the world with the most common varieties being found in the U.S.—Red Delicious, Golden Delicious, Granny Smith, Gala, and McIntosh. So switch up those apples :)

Apple Green Smoothie

This is my favorite post-workout smoothie! Blend together one apple, handful of spinach, banana and 6oz. of almond milk, water or apple juice.











Apple Cider Smoothie via

Blend together 6 ounces almond milk, 2 ounces apple cider, ½ cup unsweetened applesauce, ½ frozen banana and ½ teaspoon cinnamon and pinch of nutmeg.  Add ice, as needed, to achieve desired consistency.














Apple Ginger Green Smoothie via TheCreeksideCook

Love the flavors of apple and ginger together. This you must try!
















Do you have any apple smoothie recipes? Please share :)

Getting Ready For Fall


Hi Everyone!

As we move into September I wanted to share with you some healthy living tips that will make the transition from Summer to Autumn and easy one!

Check out…Some of My Favorite Things About Fall and Winter

Fall Produce Guide…Eat what’s in season and support your local farmers!


Tips for Planting a Fall Garden…Have you been thinking about start a garden? Fall is a good time to do so! Use some of the tips here and grow your own food!


Got some ideas? Share your tips for a healthy Fall Season!

Getting Back on Track With Your Fitness Routine

How are your fitness goals coming along? Consistency with fitness is important, but sometimes life happens! It’s easy to get a little off track with your eating and exercise routine. Don’t despair it happens to everyone. Here are a few things you can try to get you back on the fitness track!


  1. If you have been having trouble getting your exercise in, try a short workout. Even ten minutes is better than nothing. Once you find that you are able to manage that keep adding ten minutes to your workout until you are back up to your regular time.
  1. Do you have the food blahs? Summer is the perfect time to experiment with new foods! There is a bounty of fresh fruits and vegetables available so hit your local farmer’s market and enjoy!
  1. Create a motivational health and fitness collage, like the one above. Include pictures of your goals and reasons why you want to get there.
  1. Work with a Health Coach, you’ll be more accountable. Find a workout buddy or get support from friends and family to help give you ideas and encouragement.

How do you stay motivated for fitness?

Health and Nutrition Coaching

Hi Everyone!

First I want to apologize for not posting anything for it seems like months :(  I have been spending a lot of time updating and enhancing my health and nutrition coaching practice.  I want to share it with you and please do share it with anyone you know that might benefit from it. Click here for a PDF version Nutrition and Health Coaching!

If you have any questions or if the people you share this with want more information have them contact me at

Health and Nutrition Coaching

My goal with health coaching is not about your short-term success, but rather your long- term success with optimal health. If you are…

Committed to prioritizing your health.

Committed to replacing your current eating habits with healthier eating habits.

Committed to increasing or participating in some sort of physical activity on regular basis. 

Committed to regaining your confidence, health and liking who you see in the mirror.

I am committed to helping you! Together we will develop an effective and sustainable wellness program (fitness, nutrition and lifestyle) based on your individual health goals. You will learn how to prioritize your health to make sustainable lifestyle changes through online coaching.

What Clients say about Donna

“Donna is an incredible coach. She’s personable, warm, supportive, and focused all at once. She helped me to crystallize and achieve my health goals, all while maintaining a sense of humor. Work with Donna; you won’t regret it!” – Shane

“I was clear with Donna that a diet that felt restrictive was not going to work for me. Donna reassured me that her philosophy on food and eating is based on balance. I look forward to Donna’s twice weekly check-ins. They are motivational, informative, and more importantly, non judgemental even when I have a delicious dessert.” – Kari

Donna Ricketts, MPH
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Donna is a health coach specializing in nutrition, exercise & wellness. She has a Bachelor’s degree in Kinesiology with an emphasis in Exercise, Nutrition and Wellness and a Master’s in Public Health.

Free Eating Healthy Resources!

Hi Everyone!

Free Fitness Printables

Wanted to let you know that I’ve been busy making some much needed updates to my Resources page! In particular check out the Eating Well section where you will find printable guides to help you and your family make healthy eating choices!


I added the very successful MINDFULLY FIT HOLIDAY HEALTH CHALLENGE from December 2015! You now have access to the whole challenge.  Let me know what you think!


I will keep you updated as I spruce up Resources with tools that will help you live a long an healthy life!



You Can Lose Body Fat by Eating Only When You are Hungry!

I eat exactly the right amount of food for my body’s needs.


Can I lose weight by eating only when I am hungry?  I get this question quite a bit. It is usually associated with not eating enough, starving oneself. When you let your hunger dictate when you eat you can lose body fat! Eating when you are not hungry, for reasons such as anger, sadness or boredom, can lead to weight gain. Paying attention to your physical hunger cues and making mindful food choices is essential to fat loss.

Hunger Cues

Eating when you are hungry can be effective for losing body fat. Listen to your body. Is your stomach growling? Do you feel empty or light-headed? Did this feeling come on gradually? Eating only when you’re physically hungry serves as a reminder that your body needs food for energy.

Eating and emotional comfort are separate. Eating for reasons other than hunger can result in you over eating and having a guilty conscience for overindulging. Eat when you are hungry and channel your emotions through something else other than food such as going on a long walk, taking a yoga class or meditating.

Mindful Food Choices

Mindful eating starts before you even sit down to eat. It begins with the purchasing of food at the grocery store or farmer’s market. Try to choose whole, unprocessed food whenever possible. This includes fruits and vegetables, nuts and seeds and lean protein choices.

Mindful eating is about bringing awareness and appreciation to the experience of eating. Focus! When you slow down and pay attention to how and what you eat, you’re more likely to make better decisions about the food you choose to nourish your body.


You don’t need fad diets or gimmicks to lose weight. Paying attention to hunger cues and making mindful food choices along with moving your body on a regular basis is the healthiest way to lose body fat.

March is National Nutrition Month, Yum!

Hello Monday and Hello Everyone!

National Nutrition Month 2016

In honor of March being National Nutrition Month everyday this month I will be posting a nutrition/food related question on my GoodFoodMama FB page and Twitter!

Question for today…

‪#‎NationalNutritionMonth‬ question of the dayWhat is your favorite healthy fat?  Leave your response in comments (on FB or Twitter)! For me it’s nut butter! Cashew, peanut or almond!

The results from this question/answer will be very useful because we will have a list of healthy fats to choose from! So, go like and follow one or both to participate in the question and answer event! or

Have a great week!

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