Sustainable Kitchen Practices to Up-Cycle Your Foods

According to, 40% of the food in America is wasted. If you’ve ever opened your fridge to find you forgot to use up the rest of those leftovers or that the produce you popped in there earlier this week went bad, just know that you’re not alone. This isn’t meant to guilt you — we’ve all done this before (repeatedly!) and today, I’ll share some suggestions on coming together on this common ground to up-cycle foods.

No, that doesn’t mean you need to eat foods that have long passed their prime, but instead, it means being more vigilant when shopping for your groceries and with what’s in your kitchen.

Here’s how to up-cycle your food and help reduce the percentage of food waste on our beautiful planet.

Only buy what you need
It can be tempting to buy things when they’re on sale but think about how you’ll use those things before tossing them in your cart. If you can’t eat 3 cartons of cherry tomatoes before they go bad, don’t buy that many.

Or freeze it
But if, say, you’re planning a barbecue get-together in a few weeks, and extra of something would be handy, freeze it to use for your event.

Use your scraps
You can take scraps from your kitchen and make a compost pile. Or you can up-cycle those potato and carrot peels, onion ends, and other bits by tossing them in a large plastic zipper bag in your freezer. Once that bag is full, boil it together to make your own vegetable stock.

Donate it
Sadly, there are many people out there in need of food. Before you overstock your cabinets again, call around town to local soup kitchens and shelters, and see if your perishable foods would be used for a good cause.

Rescue food before it goes completely bad
When bananas get mushy, the kids won’t touch them. Turn it into banana bread! Even the broth we mentioned above is a way to up-cycle your foods.

If we all look for creative ways to up-cycle our foods, we can cut down on the amount we waste, and that’s a deliciously beautiful way to save our planet.

What up-cycled food ideas do you have?

The most effective way I’ve found to make the most out of my time and to squash procrastination is to make my to-do list for the next day before I go to bed at night.

Having a plan leaves less room for time to slip away, and it’s a great nightly practice to reflect on your day and plan your next.  You can do so right after you write down 5-10 gratitudes you have for the day you just had, to add a little extra meaning to your planning session.

Bulk Freeze for Faster, Healthier, Tastier Meals

Are you using your freezer to its full potential? If not, now is the perfect time to start. Frozen foods seem to have a bad reputation because they tend to evoke images of unhealthy, high-sodium microwaveable meals, but let’s shatter that image by delving into how you can use your freezer for bulk freezing as a way to get healthier and tastier meals super-fast!

Meal prep properly
When you plan your meals for a week, make extras to portion out and freeze so they’re ready to go. On a busy night, you can pull one of those portions out and serve a tasty, healthy meal to the family in a flash with the help of your Instant Pot or slow cooker.

Don’t ever waste another avocado
The solution to never losing a precious morsel of avocado again is to scoop small chunks of it out separated onto parchment paper and freeze, which you can use as a base for your smoothies or add with pure cacao powder to make chocolate pudding you can eat guilt-free. Next time you see avocados on sale, stock up, and use this freezing method to have a freezer full of avocado at your fingertips.

Freeze leftover stock
Stock is terrific for creating broths, soups, and sauces. Even just a few teaspoons of it can liven up veggies and pasta. But often, we forget about that opened container of stock we left in the fridge a few weeks ago. Instead, freeze it in ice trays and then use those cubes to jazz up your meals as needed. You can even add some fresh herbs to your ice cubes to dress the flavor up even more.

Choose frozen veggies
Frozen veggies are captured at the peak of freshness, and they’re great for making healthy soups and stews. But if you swear you can taste the difference in those frozen baggies, make your own! When you see a deal on produce that’s too good to pass up, buy it in bulk and freeze it right so you can rely on it when you need a healthy and fast side dish. Greens do tend to wilt, but you can use them frozen in smoothies or toss them into soups, and no one will taste the difference.

Stash bread in there too
If it’s just you, you might hate buying bread, tortillas, or other fresh-baked items because they go bad before you can get to them all. Instead of forcing yourself to eat an abundance of sandwiches, tacos, enchiladas, or what-haveyou in one week, freeze them so you can enjoy them as needed.

By using your freezer wisely when you stock up on foods, you’ll reduce your own waste and avoid going over budget on your groceries. And you’ll also have no excuses when you have a busy night because you’ll always have something healthy to heat up from your new best friend, the freezer!

Do you prep your meals for the week, or figure it out as you go?

Meal prepping can be a Sunday ritual to get you started on the right foot for the week ahead.  If it seems daunting to you, sit down and map out some simple meals you can make while still offering a variety of options throughout the week.  If you get bored quickly, it’s essential to figure out your groove with this variety, so you keep things new and exciting.

You’ll be shocked at how much stress it takes off of your shoulders each day knowing your meals are prepped already.  If this isn’t something you already do, do you think it’s worth a shot?  I’d love to share some of my favorite meal prepping ideas with you to support you.


How You Can Benefit From Hiring a Health Coach

I’m sure you’re familiar with the title of “Health Coach” but do you know what you can actually benefit from hiring a Health Coach? Health Coaches are becoming so popular that big companies are hiring them to keep their members and employees on track with their health, but you could even have a private health coach of your own to help you reach your goals.

So, what can a Health Coach do for you?

They keep you on track
A Health Coach realizes lofty goals often don’t go far. Health coaches help you focus on small daily goals that will get you to achieve your overall goal of better health and wellness, step by step at a time in a way that makes improving your life easy, completely manageable and even fun.

Change your diet without making you eat things you don’t like
Maybe you went into your mission of better health strong but after a while, got sick of the things you were eating. We all lose that inspiration at times, but a health coach has all kinds of delicious ideas for eating clean without sacrificing on taste. They can help you find the right things to eat for you as an individual, which you can’t find on Pinterest!

They show you how to handle triggers that cause you to overeat
If your problem is that you tend to choose food to comfort your feelings, a health coach can be life-changing. They will teach you how to handle that stress and keep you from turning to food for comfort rather than for nourishment.

They’re a good influence when everyone else isn’t
A health coach can be that inspiration that keeps you level-headed when you’re making choices about food. Plus, they can show you ways to enjoy healthier versions of those things you love, so you don’t have to go without. They can teach you how to navigate summer bbqs and holiday gatherings without guilt.

They teach you self-care
When is the last time you put yourself first? If you have to sit and really think about it, a health coach is for you. You can’t fill up everyone’s cup if you’re empty yourself. Your health is so important, and by taking this time for your wellness inside and out, you will be the best version of yourself.

Health coaches focus on every area of wellness
It’s not just about losing weight or getting in shape. Health coaches help you with mental health too. Anxiety and stress can tear at us from inside, and your health coach can steer you in the right direction to take healthy control of these areas too.

You deserve happiness and good health, and a way to achieve both is to get a health coach in your corner. You’ll find that making the goals you set for your wellness is easier to reach when you’ve got someone cheering for you!

One way to save on food waste is to shop twice a week, instead of one big shopping trip each weekend.

When we only shop once a week, it’s much easier to over-buy to keep from running out of food during the week.  If you switch to shopping twice a week — once during the weekend and then mid-week — you will drastically improve your waste habits.  Not only is wasting food bad, but losing money is something none of us want to do, either!

For me, I usually go to the grocery store  1 x per week.

How many times per week do you typically visit the grocery store?


What’s one thing you know you need to do to improve your health?

The thing is, we don’t need to be told what to do to improve our health.  We know the basics — drink enough water, eat whole foods, exercise, get enough sleep, have healthy relationships, etc.

Putting one foot in front of the other is the absolute most important thing we can do to begin reforming our health.  What’s the one thing you know you need to start working on?

Why Baby Steps Are Better.

Jumping headfirst into a new habit or endeavor can be exciting and exhilarating.  The desire for change leaves us feeling hopeful and motivated, ready to tackle what’s before us.

Drastic changes, however, often lead to failure to follow through as it’s difficult to make significant changes and stick with them.  Instead of doing a complete overhaul, it’s most advantageous to create baby steps that will guide you to your end goal.

Making incremental changes over time leads to a higher success rate and a simpler time adjusting to your new changes.  You’re much more likely to feel successful when you accomplish each “baby step” along the way, which fuels your confidence in reaching your ultimate goal.

What’s one big goal you’re hoping to accomplish?  Leave me a comment below, and we’ll break it down into manageable baby steps together.


I want you to try something new this Winter, and I think you’ll love it.

Try implementing a wind-down routine at bedtime that includes a hot beverage.  You could also use this time to read or journal, as either of those are fabulous complements to a warm, cozy drink.

Brew up some sleepytime tea, a fresh homemade turmeric latte, or even a simple hot water with a squeeze of lemon.

Each of these warm beverages packs substantial health benefits, and I know you’ll see a difference in how you feel.  I even bet you’ll sleep better with your new wind-down routine.  Give it a try!

Be flexible.

It’s not news to you that things don’t always go our way.  Our workout plans get canceled, it’s too snowy to make it to the gym, or you can’t simply get it together this week to do your grocery shopping.

How do you handle this when it happens to you?

I invite you to consider a backup plan approach to your wellbeing going into the New Year.

When you can’t make it to the gym, what’s your backup plan for a simple home workout?

When you can’t make it to the grocery store, what’s your backup plan to get healthy food on the table until you can make it to the store?

Having a backup plan in your back pocket will help alleviate stress when things veer off course from time to time, so ponder on what those backup plans could be for you and tuck them away until you need them next.