When you have the right tools you can do ANYTHING!
You are busy!
You are a working woman with NO time.
You don’t need to spend what little time you have researching, planning, and struggling to
make meals that are clean and healthy.
You need one place where you have everything you need.
Your Clean Eating Toolkit.
Deep Pantry Planner
Nothing is worse than discovering you are out of an ingredient right in the middle of preparing a meal. Use this free downloadable PDF to ensure you are always ready with clean ingredients on hand.
The Dirty Dozen and the Clean 15
What produce is the most contaminated and which is the least?
Free printable shopping wallet guide.
Sheet Pan Roasting Guide
This free downloadable chart makes sheet pan meals even easier. It lists how long it takes to roast each veggie and protein item so you can plan your own creations.
Time Saving Tips and Tricks
Having a successful career does not mean you have to sacrifice your health or the health of your family.
Use these time-saving strategies.
- US Liquid Volume Measurements
- US Dry Volume Measurements
- Produce conversion and storage
- Food Specific Conversion Chart
- Dry and Liquid Conversion Calculator
- Safe Minimum Cooking Temperatures
dash = less than 1/4 teaspoon
1 tablespoon = 3 teaspoons = 1/2 fluid ounce
1/8 cup = 1 fluid ounce = 2 tablespoons = 6 teaspoons
1/4 cup = 2 fluid ounces = 4 tablespoon = 12 teaspoons
1/2 cup = 4 fluid ounces = 8 tablespoon = 24 teaspoons
1 cup = 8 fluid ounces = 1/2 pint = 237 milliliters
2 cups = 16 fluid ounces = 1 pint = 474 milliliters
4 cups = 32 fluid ounces = 1 quart = 946 milliliters
2 pints = 32 fluid ounces = 1 quart = 0.964 liters
1/4 quart =1/2 pint = 1 cup = 8 fluid ounces
1/2 quart = 1 pint = 2 cups = 16 fluid ounces
4 quarts = 128 fluid ounces = 1 gallon = 3.784 liters
8 quarts = one peck
1/4 gallon = 1 quart = 2 pints = 4 cups = 32 fluid ounces
1/2 gal = 2 quarts = 4 pints = 8 cups = 64 fluid ounces
1 gal = 4 quarts = 8 pints = 16 cups = 128 fluid ounces
4 pecks = one bushel
1/16 teaspoon = a dash
1/8 teaspoon = a pinch
3 teaspoons = 1 tablespoon = 1/2 ounce = 14.3 grams
2 tablespoons = 1/8 cup = 1 fluid ounce = 28.3 grams
4 tablespoons = 1/4 cup = 2 fluid ounces = 56.7 grams
5 tablespoons plus 1 teaspoon = 1/3 cup = 2.6 fluid ounces = 75.6 grams
8 tablespoons = 1/2 cup = 4 ounces = 113.4 grams = 1 stick butter
12 tablespoons = 3/4 cup = 6 ounces = .375 pounds = 170 grams
16 tablespoons = 1 cup = 8 ounces – ½ pound = 226.8 grams
32 tablespoons = 2 cups = 16 ounces = 1 pound = 453.6 grams
64 tablespoons = 4 cups = 32 ounces = 2 pounds = 907 grams
Click here for a complete list of produce conversion and storage recommendations.
1 stick = 4 oz (113 gm) = 8 Tbl = 1/2 cup
4 sticks = 16 oz (1 lb or 452 gm) = 32 Tbl = 2 cups
- There is 1 Tablespoon (15 mls) of Lemon Zest in a Lemon
- There is 2 Tablespoons (30 mls) of Lemon Juice in a Lemon
1 Tbl fresh = 1 tsp dried
A ¼ Pound Chocolate Block Equals
- There is ½ Cup (118 mls) of Melted Chocolate in a ¼ Pound Chocolate Block
- There is ¾ Cup (177 mls) of Chipped Chocolate in a ¼ Pound Chocolate Block
- There is 1 Cup (237 mls) of Grated Chocolate in a ¼ Pound Chocolate Block
Click Here to Convert dry food and liquid cooking ingredients between grams, milliliters, liters, kilograms, ounces, pounds, cups, spoons, teaspoons as you would have a kitchen scale! Measure flour, sugar, rice without a cooking scale. 150 grams of white flour equals 1 cup, 1 spoonful tablespoon of sugar is around 20 grams (0.7 ounces).
How much is 125 grams or 4.4 ounces of flour in cups? Convert between metric, imperial, and kitchen units for common cooking & baking ingredients.
|Ground meat and meat mixtures||
Beef, pork, veal, lamb
|Fresh beef, veal, lamb||
Steaks, roasts, chops
Rest time: 3 minutes
|Poultry||All Poultry (breasts, whole bird, legs, thighs, wings, ground poultry, giblets, and stuffing)||165|
|Pork and ham||
Fresh pork, including fresh ham
Precooked ham (to reheat)
|Eggs and egg dishes||
Egg dishes (such as frittata,
Cook until yolk and white are firm
|Leftovers and casseroles||Leftovers and casseroles||165|
Fish with fins
Shrimp, lobster, crab, and
Clams, oysters, mussels
145 or cook until flesh is opaque
Cook until flesh is pearly or
Cook until shells open during cooking
LINKS TO HEALTH AND FITNESS RESOURCES
MyHealthfinder: See which screening tests and vaccines you or a loved one need to stay healthy.
Medline Plus: Trusted medical information including diagnosis, drugs, and medical information.
My Fitness Pal: one of the best apps ever for tracking your food and exercise.
Fitness Blender: Like having your own personal fitness trainer. But free..
Darebee: EVERYTHING you need. Exercise programs, fun challenges, meal plans, community. I love this site!
LINKS TO SERVICES
Shipt: Order everything from groceries to household essentials for delivery to your door.
Nutrition for Longevity: Enjoy clean, healthy meals delivered. Pure Ingredients, Chef Crafted, Delivered Weekly.
Hellofresh: America’s most popular meal kit
Sun Basket: Stay healthy at home with chef-crafted meals full of organic produce & delicious flavors.
Find Your Trainer: Personal training at home or outdoors
LINKS TO PRODUCTS
Thrive: Your favorite organic & non-GMO brands, plus guaranteed savings—delivered to your door
Puritans Pride: Vitamins, supplements, herbs, nutritious food, and sports products
Veestro: Cooked from fresh, organic ingredients and delivered to you frozen. All you have to do is heat and enjoy.
Savory Spice Shop: High-quality spices to bring your clean eating to a whole new level.
Yoga Download: Gain unlimited access to over 1600 online yoga classes
N101 Nutrition, Health, and Sport: provides a vast selection of vitamins, herbs, sports nutrition, health supplements, and natural beauty/skincare products.
Blendtec: One of the best blenders available on the market
Burpee Seed Co: Grow your own food for ultimate health
The Container Store: for all your kitchen and pantry organization needs
Le Creuset: Handcrafted in France with only premium materials, their legendary enameled cast iron provides even heat and moisture distribution for dishes with consistently superior texture and flavor.
Pure Water Freedom: no sense eating clean if you are drinking contaminated water.
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