Within the past 4 years or so, Spinach has been a staple item on my grocery list. I just can't get enough! Ways to utilize this green leafy vegetable are endless. See below how I incorporate Spinach into my diet:

- Green Smoothies: remember, 50% or more of a green leaf veggie!
- For breakfast, when scrambling eggs, I'll add in a couple of handfuls of Spinach to make a scrambled omelette. Delish!
- Sautéed with EVOO, few dashes of cayenne pepper, chopped or minced garlic & a bag of Spinach (see photo).
- Any tomato based meals, such as spaghetti, lasagna or meat loaf.
- I always add chopped Spinach to Salmon Croquettes. It's another way to add veggies to your plate!

As you can see, the list goes on. Try adding Spinach to your recipes and see your love for the vegetable grow!


I have been meaning to create a cocktail of essential supplements to take and I finally decided to put more focus into it. I have been paying close attention to areas that I know I could benefit from by the daily use of supplements. I have never been big on taking my vitamins, especially more than 2 a day. So I purchased a pill case and want to try to stick to taking my vitamins for the next 21 days. Remember, it takes 21 days to create or break a habit!

It is my nature to seek out products that make me feel good. Let's take a look at what all I am ordering from Vitacost and why:
  • Living Green Multivitamin for Women: I selected this one because I need a vitamin that pretty much covers all basis. I really liked the fact that it is "living green", which means it is plant-based. Double win! Check the supplement facts for servings.
  • Healthy Skin and Hair Plus Nails: I think the title says it all! I am obsessed with clear skin, so this makes perfect sense. I also can use a little help when it comes to growing stronger nails. The serving of Biotin is just what I need!
  • Neem Supplements: This one is in addition to my skin treatment. Neem is a known acne and eczema fighter. I do have occasional breakouts from an eczema allergy I developed a year ago. This will help clear the rash like texture naturally.
  • A Probiotic: I have used a probiotic earlier this year when I was out of health insurance coverage and I wanted to heal a vaginal yeast infection naturally. It worked wonders and I was consistently moving my bowels. Your intestines can never be too healthy.
  • Ginkgo Biloba: The reason I chose Ginkgo is because of my poor memory. I have been told many times that I should give it a try and since I am on my vitamin kick, the timing is perfect! It is also known to promote positive moods.
  • Chlorophyll: Another supplement I can't seem to get enough of is Chlorophyll. I already eat tons of greens and of course I love my spinach, but why not add more greens to my diet?
I'm still perusing various types of supplements and may end up ordering more. I will be sure to update you after 21 days to let you know how I feel and what I have experienced.

Vitacost always has great discounts! Make sure you take advantage, especially around the holidays!

What vitamins do you take on a regular basis?

Wellness Break: Cholesterol

I began working with my first client on 12/6/12...woohoo!! I actually should be more excited than I appear to be, but I really am jumping for joy on the inside. I truly focus on results, so until I see change, I hold my applause.

The background on my client and his presenting problem is that he recently went for a health check up due to having heart palpitations and learned that he had high cholesterol. Per his doctor, he needed to lower his cholesterol within 3 months to avoid having to be prescribed medication. This topic is one of which I have personally experienced. Our stories are in fact, mirrored in the sense that we are both former athletes with fast metabolisms and we both felt that eating healthy was not a priority. Until a poor bill of health is handed to us, of course!

Having excess cholesterol can cause a build up in your arteries and may cause major health concerns. A main reason for being prescribed medication to lower high cholesterol is to inadvertently lower the chances of having a heart attack and/or serious strokes.  What most do not understand is that you can lower your cholesterol by making a few changes. Especially changes pertaining to the foods that we eat, in which have high cholesterol.

Obviously, I practice holistic methods, so here's how I was able to lower mine and keep it lowered:

  • Diet - I began eating less fast food. Or if I were to eat from a fast food restaurant, it was very few and far in between. I also cut back on fried foods, such as chicken and fish.
  • Exercise - As a former track & field athlete, exercise was something that was in my nature. However, after high school, I wasn't quite getting the amount of exercise needed to have a healthy heart. I began with light cardio, roughly 30 minutes of running 3 times per week.
  • Fruits & Vegetables - Increase! Increase! Increase! I cannot stress to you how important it is to eat fruits & veggies on a daily basis. These are your friends, who are rich in fiber and low in cholesterol. 
  • Fish - Eat more of it! At least 2-3x per week you should be eating any type of fish. Though tuna and salmon contain higher levels of Omega 3 fatty acids, you shouldn't feel limited to the various types. 
  • Other foods - Oats, Nuts, Garlic, Flaxseed and Green Tea

Keep in mind a few things:
  1. You do not have to be overweight to have high cholesterol.
  2. It can be a matter of small changes in your daily habit. 
  3. Please consult with your doctor, as my client, prior to making the decision to substitute medication for an alternative method. This is one topic that can be a matter of life or death.
I look forward to sharing with you my clients' success in the next 3 months. Until then, be in good health! Your health is your wealth!

Healthy Eating Plate

I found this via Harvard School of Public Health's website. This example that you see, has pretty much been my rule of thumb when eating/cooking. You want to make sure that your body is getting the right amount of nutrients that it needs from the food groups.

Click to enlarge
Staying active, limiting sugar and increasing whole grains are 3 areas in which I struggle. It is definitely a work in progress and not something that I have been able to achieve over night. I am happy to say though, that I am consistently drinking water and with the addition of green smoothies, I enjoy eating almost all types of vegetables - especially the leafy green ones!

What do you think? How achievable is this "Healthy Eating Plate" to you?

Williams-Sonoma & Vegetables!

As an early Christmas gift, I received this lovely little cookbook! I have not yet had an opportunity to cook from it, but I'm excited to delve in!

If you love your veggies and are looking for creative ways to cook them, this is the book for you!! Click the link below to be re-directed to the site.


Thank you KLT!


Naturally, I love eating prunes. I have had a bag of dried prunes in the fridge for over a month now and thought to use them in my smoothies. For some odd reason, it never crossed my mind before.

As you know, prunes help to regulate the human gastrointestinal tract. Some shy away from prunes because "they make you go!!", but I actually like having a bowel movement. Having a regular bowel movement lets me know that I have a healthy colon. A healthy colon means a healthy body.

And a healthy body may equal an overall healthy mood!

Here's a list of health benefits caused by eating prunes:
  1. Phenols, an antioxidant that is known to prevent oxygen-based damage to fats.
  2. Normalizes Blood Sugar
  3. Aids in Weight Loss
  4. Lowers Cholesterol
  5. Regular Bowel Movements & Intestinal Protection
  6. Increases Absorption of Iron
Are you a prune lover? Please share any experience you may have had with eating prunes.

Bay Leaves

Ever wonder what Bay Leaves are for? Well, prior to cooking them in dishes, I had no clue regarding the amazing health benefits of these precious leaves. They have a very aromatic smell and can be found in many foods, to bring out the flavor of your meal. An also, not so known fact is that Bay Leaves were used to crown the winners in the Olympic games. Who knew?! It's symbols peace, protection and wisdom.

Bay Leaf Infusion
If you are seeking to boost your mood, Bay Leaves have long since been considered to bring happiness. Try making a Fresh Bay Leaf Infusion and see how you feel. This will also help to reduce fatigue.


  • Place 3 Bay Leaves in cold water and allow them to soften overnight. Drink a little of the water the following morning. 


As it relates to my health, one of my most favored purchases this year has been my NutriBullet. I mentioned in a previous post Green For Life, that I indulge in a green smoothie every morning for breakfast. Well, the NutriBullet is not just a blender, nor a juicer, it's an extractor! According to their website, its extraction process "makes extremely beneficial vitamins, minerals, and phytonutrients BIOAVAILABILE, which means they are broken down for optimal absorption into the bloodstream."

Sipped w/a straw!
I love my NutriBullet because it is extremely powerful and affordable - $99 at Target and Bed Bath & Beyond stores. The price alone, saved me from buying a much more expensive blender, with about the same watts!

See mine in action (photo on the right)! I switch up recipes every day, pending on my mood. In this particular photo, I used spinach, bananas (bananas are a staple ingredient for me), blueberries, pineapples, ground flaxseeds, honey, goji berries, raw oats and Vega One supplement powder.


Goji Berries

Goji's in my Green Smoothie

Goji Berries are berries that are mostly grown in Tibet or China. They are full of antioxidants and are known to naturally boost your energy levels and provide you with an overall greater sense of well-being.

To me, Goji Berries taste awful if you're eating them alone. However, I like to add them to my smoothies to jump start my day! They can be found here on Vitacost. I've also found them in my local health food store for a higher price.


Have you tried Goji Berries? What do you think?

Pantry Organization

A major factor for me in eating healthy is having fun with it! I allow for my OCD traits to take over when bringing home groceries! I find it so pleasurable to open up my pantry and be able to put my hands on exactly what it is that I am searching for. It always makes re-stocking less time-consuming, because you already know where it goes! Also, you know when you are out of something in order to add it to your grocery list.

If interested in having me organize your pantry or go over specific ideas, there is a special package included along with the Grocery Store Tour!

Email me at jennifer@food-mood.org to find out more!!


A sweeter banana to try
are Baby Bananas.
I talk a lot about adding bananas to my smoothies, but I haven't told you why. I enjoy them because they are sweet and I prefer the creamy texture in my smoothies, but this lovely fruit has much more to offer!

Bananas are full of amino acid tryptophan, which can help reduce symptoms of anxiety, insomnia and premenstrual syndrome. They also contain serotonin, which naturally helps to overcome depression.

Bananas are filled with dynamic antioxidants, beta-carotene and vitamin C, which helps to boost your immune system and protects you from heart disease and cancer. Vitamin B6, which is also in bananas, helps to regulate your nervous system and promote healthy skin.

Grocery Shopping = FUN!

I have a secret to tell...some years ago, I used to hate going grocery shopping! Truthfully, the more I grew accustomed to eating healthier, the more I loved running to the store to pick up my weekly fruits and veggies.

Let's look at 5 ways I made grocery shopping more like a hobby:
  1. I make small lists that cover the essential food groups, but also explore every aisle. I do this because there is always something new that I find, that I would not have normally found by sticking only to the list.
  2. Go on a day when there's not many shoppers. I've learned that if I go grocery shopping during the week, I run into less buggies. This allows for more exploration.
  3. Sample foods! Well, my favorite grocery store is called H-E-B (Here Everything is Better -- & it is!) and there's someone giving out food samples around almost every corner.
  4. Find a new recipe in your favorite cookbook (or online, like I do) and search for ingredients. You'll be surprised at how many different foods you'll find when you're shopping for things you've never cooked before.
  5. HAVE FUN!! Try not to look at it as a chore. Your Health = Your Wealth!

Power of Garlic!

Garlic Bulbs
I am an avid garlic user, and when I say "avid", I mean I use it in just about any meal I am cooking! I love the smell of garlic oozing out of my pores! Many may not be aware of the benefits of eating garlic and the affects it has on your moods. Garlic is one of many herbs that can be eaten raw or cooked in dishes. According to the Ayurvedic Cure website, researchers have shown that those who eat garlic raw, experienced lifts in their mood and had increased feelings of well-being. The site also goes on to list how garlic can lower feelings of anxiety, irritability, fatigue, and agitation (all common symptoms associated with depression).