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.


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

Turkey, chicken



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
Rest time: 3 minutes

Precooked ham (to reheat)
Note: Reheat cooked hams
packaged in USDA-inspected
plants to 140°F




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
and separates easily with a fork

Cook until flesh is pearly or
white, and opaque

Cook until shells open during cooking



MyHealthfinder:   See which screening tests and vaccines you or a loved one need to stay healthy.

Healthy Eating for an Active Lifestyle


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!



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 BasketStay healthy at home with chef-crafted meals full of organic produce & delicious flavors.

Find Your Trainer: Personal training at home or outdoors



ThriveYour favorite organic & non-GMO brands, plus guaranteed savings—delivered to your door

Puritans Pride: Vitamins, supplements, herbs, nutritious food, and sports products

VeestroCooked 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.

Before you buy anything check with Rakuten first. I get cashback just by going through their site. 

How to Make Your Own Italian Seasoning

How to Make Your Own Italian Seasoning

This Article, How to make your own Italian seasoning, contains: Ingredients |  Preparation | Customization |  Gifting Homeade Italian Seasoning How to make your own Italian seasoning is sooooo simple. Why buy it when you can make your own? If you grow your own herbs,...

read more
Diet is the Number One Cause of Death in America

Diet is the Number One Cause of Death in America

Diet is the number one cause of death in America!   According to the World Health Organization, the US is ranked as one of the highest with risks of death due to chronic disease(aka, poor diet, and a sedentary lifestyle). Can't find the US on the chart below?...

read more
The Health Benefits of Walnuts

The Health Benefits of Walnuts

Walnuts Have Amazing Health Benefits - Here is what you should know.   Did you ever notice the similarity in the appearance of a walnut and a brain? I think it's nature's way of telling us that it is "smart" to eat them. (not brains, nuts- just to be clear.) Here...

read more
Slow Cooker Chicken and Vegetable Stew

Slow Cooker Chicken and Vegetable Stew

Looking for a healthy slow cooker meal that tastes like true comfort food? This recipe also has a DIY meal kit option so preparing it for a weeknight meal is a breeze. Slow Cooker Chicken and Vegetable Stew This recipe makes a great meal kit for an easy weeknight...

read more