Category Archives: Healthy Eating

Spring Cleaning for Health: Let’s Start With Your Refrigerator

Last Monday I posted on GoodFoodMmama’s FB page that Spring cleaning is not just about your house and/or yard it should be about your health and fitness as well.

Staying organized helps you meet your health goals. Now is the time to clean out your cabinets, pantries and refrigerator.  Having a well organized fridge is important to your health because that is where the majority of your food is stored. To start, take everything out of your refridgerator and give it a good cleaning to avoid food borne illnesses. The Academy of Nutrition and Dietetics suggest that you:

  • Keep your fridge clean at all times; look for unnoticed spills and lingering odors.
  • Wipe up spills and clean surfaces with hot, soapy water and rinse well.
  • Be sure to clean under drawers and edges of glass shelves.
  • Keep your refrigerator smelling fresh and help eliminate odors, by placing an opened box of baking soda on a shelf.
  • Set the refrigerator temperature below 40°F.

Next load up your fridge with healthy food choices, such as fruits and veggies that are in season and placed in a strategic fashion to aid in healthy choices! Here are some useful infographs, links and images to help you Spring clean your refrigerator and keep you and your health on track!

How to spring clean your fridge: 6 easy hacks and tips!

22 Healthy Foods to Always Have in Your Fridge

Healthify your fridge!



Yes You Can!


Happy Monday Everyone!  Hope you had a great weekend! Yesterday was my Healthy Habits Workshop and it was truly inspiring to see participants focusing and opening up about their health goals!  Everyone really connected and supported each other with pinpointing goals, designing plans and coming up with doable actions!  A Sunday well spent!

The take home message here is “Yes You Can” train your brain to create healthy habits! Keep these 8 things in mind…

1) Specify the habit you would like to create.

2) Recognize the intentions and purpose of your habit.

3) Understand the value of adopting the new habit.

4) Repetition is key.

5) Be aware of warning signs and/or triggers.

6) Create a solid plan of actions.

7) Stay motivated in keeping the new habits.

8) Understand that creating new habits take time.


Go make some healthy habits and stop saying “I can’t” and start saying “I can!”

My Favorite Thanksgiving Turkey Leftover Recipes


Hi Everyone! Hope you had a great Thanksgiving feasting on delicious food and celebrating with friends and family! Now what to do with all those leftovers?  Here are 4 of my favorite leftover Thanksgiving turkey recipes that you might want to try when you become tired of turkey sandwiches! Bon Appetit!

Turkey Salad –

Cindy's Turkey Salad

Turkey Soup
Turkey Pot Pie
Share your favorite Thanksgiving leftover turkey recipes…



Holiday Nutrition Coaching Program

Are you ready for the holiday season?

Nutrition Coaching for the Holidays

Make the holidays a time to not stress over food. I am excited to offer my 5-week Holiday Nutrition Coaching Program designed to help you get through the holidays without gaining weight, maintaining your weight and/or losing a few pounds.

The holidays can be very stressful, but having someone to encourage you to make good decisions and to be accountable to is key and I’m here to help!

Five Week Program
Nov. 23 – Dec. 28

• Customized meal plan based on your goals.
• Weekly fitness challenges.
• Weekly check-in with coach.


Email me if your want more information and to sign up!

Spaces are limited. New clients only.


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 🙂

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!

Fun and Easy Thanksgiving Treats You Can Make With Your Kids

When Thanksgiving rolls around I think about all that I have to be thankful for and one thing that comes to mind is making fun Thanksgiving treats with my girls! Here are 4 of my favorite thanksgiving treats that are so easy to make!


Fruit Salad Candy Corn (Pineapple, cuties or oranges and yogurt)


Apple Cider Cups


Cornucopia Fruit Waffle Cones (choose your favorite fruit)


Candy Corn Popsicles (pineapple juice, orange juice and yogurt)



What are some of your favorite Thanksgiving treats? Please share…

Helping Your Kids to Eat Mindfully

Orange slices

I talk a lot about mindful eating and the multitude of health benefits surrounding the practice, but it is not just important for adults, it is also important for kids. When kids eat mindfully it helps them make better food choices. They will also become much more aware of the amount of food they eat, how fast they eat, and how they feel about the food they eat.

Helping kids to eat mindfully at a young age is much easier than when they are teens. Young children (infants and toddlers) already have a connection to their senses. You’ve seen it; they look, touch, smell, and taste their food before they take a bite. Our role as parents is to help our kids to practice mindful eating in a simple and fun way so that they continue this habit into adulthood.

Practicing these strategies together will help your child to eat mindfully:

Involved your child in food selection and meal preparation. Take your child grocery shopping and encourage him or her to select produce they want to try.  Also, let your child help out with dinner, cooking is a great way to practice mindful eating.  It could be as simple as tossing the salad or even just setting the table, anything safe for their age that gets them evolved in the process.

Meal time should be for meals only. Although it is tempting to sit the kids down in front of the TV or feed your child when she’s playing, try to avoid it whenever possible. Sit at the kitchen or dining room table and remove all distractions. One of the main practices of mindful eating is to direct all awareness to the eating experience.

Talk about food. Talk about the taste, color, shape, and texture. Ask them questions like “What do you think about this?” Or “Does it remind you of something else you have tried before?”

Slow down and enjoy your food. When kids gobble down their food they usually find themselves hungry, or so they think, shortly after eating. Keep in mind, it takes about 20 minutes for your stomach to signal the brain when it is full, so by eating more slowly your child will give their body time to communicate this message.

Be a role model. Your actions and attitudes matter more than your words when setting examples for mindful eating. If you fear trying new foods, guess what so will your kids. If you are judgmental or label foods your kids will pick that up too.

Bottom line, make sure you kids see you behaving the way you want them to, eating mindfully!

Menu Plan Monday – Let’s make it a Theme!

hello Monday!

I love Mondays

Here’s to a great week! As you move through Monday strive to make choices that nourish your mind, body and soul!

Menu Plan MondayLet’s make it a Theme!


Nourishing the whole you sometimes can be difficult if you don’t have a plan. One thing we like to do is plan out our meals for the week by theme. Here is an example…

Meatless Monday – for example Red Beans & Rice (protein)

Taco Tuesday – no explanation needed.

Wacky Wednesday – new food to try or mix it up like, breakfast for dinner, yum!

Turkey Burger and Thirsty Thursday – turkey burgers and we make are favorite drinks (smoothies, lemon ice…)

Fun Friday – go out to dinner!

Saturday Stir-fry – again, no explanation needed.

Salad Sunday – we love Salad Sunday in spring/summer (Soup Sunday in fall/winter).

What are your family’s favorite theme nights?

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