Category Archives: Healthy Eating

Fit Tip Friday: Are you hungry or bored? Here’s how to tell…

Hello Friday!

Fit Tip FridayEat when you are hungry not bored.

As you move into the weekend ask yourself this before you grab that last slice of pizza, “Are you hungry or just bored?” A lot of times we mistake hunger for some other emotional craving, like stress, boredom, or loneliness.

So the next time you start craving something go through this checklist before you eat, it can help you find out if you’re really hungry because your body needs fuel or if you just feel hungry for other reasons.


Tips and easy recipes for baking with kids!

Ola's Cupcakes

There has been a lot of cooking and baking going on this summer! I really enjoy cooking with my kids and helping others parents do the same. It’s a subject I’m passionate about, as I believe that cooking with kids helps them to embrace real food and develop a healthy relationship with food.


When it comes to cooking I think of it as an art – little pinch here a little pinch there designing it to your liking. When it comes to baking, well I feel it is more of a science. Not rocket science, but not to much room to deviate from the recipe or your cake might not turn out the way you intended, do you agree?


For that reason when baking with kids it’s a good idea to start off with recipes that are easy to follow. Recipes with simple steps that children can do themselves – supervised, of course – that yields delicious results so that they will be excited and want to bake again.


Here are some of my favorites:

Yellow Cupcakes – Recipe from

Simple White Cake – Recipe from

Super-Soft Snickerdoodle Cookies – Recipe from

Easy Giant Cookie Cake – I have not made this one, but my friend swears by it! Recipe from Divascancook


What tips do you have for baking with kids? Please share!

Teach Your Kids How To Eat Well – My eBook can help!

Teaching kids to eat well might seem like a huge challenge, but with the tips found here, Teaching Kids How to Eat Well: A Series of Healthful Eating Tip Sheets for Kids and Teens a Parent’s Guide, you will see that developing and maintaining these good habits, so crucial to health, are not difficult.


This guide is perfect for summer months home with kids, it has tips on cooking with kids!  Also, my eBook will give you ideas for back-to-school lunches and snacks and getting your kids involved in the process!  It’s a great deal only 3.99!

Here are two reviews…

“Lots of great information that’s easy to read and use so that daily family meals and snacks are tasty and healthy. I like the pages that can be posted for reference on a fridge or kitchen wall. There is plenty of nutritional information, too. This would be helpful to anyone looking to improve their family’s diet (including mom and dad!). I’ll definitely recommend it to my friends.” Evelyn Hess

“What an easy read, practical and inspiring book as a guide for every parent struggling with the “how to” and “why” of creating good meals for those we love. Thank you for this Donna! I am printing out the charts for my 6 year old grand son – very helpful!.” Melanie Tervalon, MD

Buy your copy now!


Breakfast. Do you eat yours?

Yes I do! Everyday 🙂

Here is a guest post by, Registered Dietitian – Ai James








This is my first post as a guest on Good Food Mama and I’m excited to be writing here.

Now that the school year has ended, I thought my mornings would be a little bit less chaotic but I find it just as busy as the regular school year. Busy with different activities, trips and vacations, visitors etc. When we’re busy getting everyone else in the family ready to get out the door, sometimes, taking care of our own self gets put on the back burner including eating a good breakfast. I myself skipped breakfast far too many times in the past but now, I really make a point in eating a healthy breakfast.  I rely on a super quick breakfast (like the ones listed below) when I’m crunched for time.

  1. Fruit smoothie: my favorite these days include banana, strawberries and cantaloupe. I add a little bit of cottage cheese for protein and a little bit of water and ice.
  2. Poached Egg: Crack one egg in a microwave safe bowl, pierce the yolk, add ½ cup of water, cover and microwave for 40 seconds.
  3. Plain yogurt drizzled with honey and roasted almonds.
  4. Hard boiled egg: if I remembered to cook the egg while I do other morning things.

I have often heard from clients that they don’t feel hungry in the morning so they skip breakfast and just wait till lunch to eat something. I encourage them to eat a breakfast even if they do not feel hungry. If dinner was the last meal you ate before going to bed, it has been hours since your body got fed and your body will start to switch to “starvation” mode meaning it thinks it will not get fed again and will try to retain whatever you had (as fat for later). If you are trying to lose weight, skipping meals will not help you. Plus eating a sensible (and easy) breakfast will give you more energy and you will be able to focus more and you probably won’t over eat in between meals or at lunch time.

Till next time!

Remember, eating well doesn’t mean eating boring diet food! Enjoy good food and be well!

Ai James, MS, RD

Ai on Nutrition – “Eating Well Isn’t Just for January”

Ai James, MS, RD is a Registered Dietitian, Food and Nutrition Educator and a Nutrition and Kitchen Consultant in the San Francisco Bay Area.

30 Affirmations for Mindful Healthy Eating


Here are 30 Affirmations for Mindful Heathy Eating I’ve found to work well for me. Affirmations can help you to stay motivated, keep you focused and influence your conscious and subconscious mind to help bring your goals to fruition.

That being said affirmations don’t work for everyone especially if you really don’t believe you are capable of achieving an action or goal. So, feel free to use these affirmations as is or rewrite them in a way that works for you. Repeat them daily and do what you can to truly act upon them.

30 Affirmations for Mindful Heathy Eating copy

Healthy Summer Recipes Kids Can Make!

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Warmer weather months are ideal for getting kids cooking! With a bounty of fruits and vegetables to choose from, your kids will have fun in the kitchen cooking up delicious treats to keep them cool as well as healthy!



Here are three summertime favorites that my kids love to make and eat!

  • Frozen Yogurt PopsThese sweet frozen treats from are easy to make and are perfect for an afternoon snack!
  • Fruit Chunks – Frozen fruit chunks such as grapes, banana slices, blueberries or watermelon are perfect when you’re in a rush. Frozen fruit chunks are a staple for us during the summer months!

Check out more of my summer eating tips…

A Guide to Summer Food – Fruits and Vegetables

School is out! Tips for parents on summertime fun and food for kids!


What are some of your favorite summer recipes to help you stay cool and healthy?

Why Diets Don’t Work

I know spring is here and summer is around the corner and you want to wear that special outfit, but let’s be real diets don’t work! You know the reason why diets don’t work? It’s because they are not sustainable or realistic. Fad diets are designed for quick weight loss, due to water loss and muscle loss not fat loss. More importantly they are designed to fail long term.

If losing body fat is your goal, focus on building a healthy relationship with food and working out smarter instead.

Here is a simple but straightforward visual of why diets don’t work.



Food Is Just Food! It’s All About Balance!

Having a healthy relationship with food is all about balance. I try not to categorize food as bad or good, food is just food. It’s important to understand that you can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is moderation! Balancing them out with healthier food choices.

Keep these two things in mind:

  1. If you find that you normally eat your favorite (not so healthy) foods every day, try to eat them less often by cutting back to once a week or once a month.
  2. Also, try eating smaller amounts of your favorite higher-calorie foods.


food is just food


How are you building a healthy relationship with food?

Mindful Eating – Are you really hungry?

mindful eating

Do you know the difference between physical hunger and emotional hunger? Building a healthy relationship with food involves eating mindfully and knowing the difference between physical hunger and emotional hunger.  Take a look at these traits of emotional and physical hunger and us them as a tool to help you become more mindful of your eating.

Mindful Eating

Getting Young Children to Eat Healthy Means You May Need to Show a Little Empathy

Are you tired of getting upset and frustrated when your young ones refuse to eat their veggies? If you answered yes, then maybe it’s time to try a little empathy. What I mean is think back to when you were their age. Did you like to eat your broccoli? If not why? If so why? Stepping into their shoes gives you a chance to travel back in time to when you were a kid and revisit your experiences with your parents trying to get you to eat healthy.

Doing this will enable you to ask the right questions and dig a little deeper to find out exactly why your child does not want to eat their spinach or zucchini. Is it the way the carrots are cooked? Are they too soft and mushy? Do they not like when the different foods on their plate touch?


Once you find out the answers you can make some changes, such as cooking their carrots the way they like, not serving them mix foods like casseroles and not letting different foods touch each other on the same plate. Seems a bit much, not really. Children have preferences about how their food is prepared and presented just like adults do.

So the next time your little angel is having a little tantrum because he or she does not want to eat those wilting green beans ask why?

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