Is January the right time for resolutions? Let's think of small goals first that are attainable, and then go after the big goals once we recover from the holidays.

Is January really the right time for resolutions?

As we finish the first 30 days of the new year, are you evaluating your resolutions? Many of you created goals focused on food and fitness choices. Maybe you want to do something different, or give something up. Are you on track? Or did…
Graduate review of The Academy of Culinary Nutrition

A look back at The Academy of Culinary Nutrition Program

Academy of Culinary Nutrition program For the past few months, I have been getting an amazing education from The Academy of Culinary Nutrition program, run by Meghan Telpner. I was challenged with new recipes in the kitchen, pushed to my…

Fall Harvest Meal Plan September

Who's ready for a fall harvest meal plan?! September is such a gorgeous month with beautiful produce and fresh products at the farmers markets. The air starts to cool, the sky looks bluer and the apple trees are ready for picking. This weekend…

Weekly Meal Plan: Week 36 2016

Two more days of summer vacation in our house. We are picking up the last round of school uniforms, labeling everything, making lunch plans and eating ice cream as we wrap up a fabulous summer season. For our friends going back to school today,…
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Weekly Meal Plan: Week 35

Welcome back to another meal plan for the final week of August! I'm so ready for our fall routine to begin, although I will miss our leisurely mornings at home! Focus on meal planning tends to increase when a routine changes. It may be back…
farro salad
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Weekly Meal Plan: week 34

Are you coming out of the hazy, lazy days of summer and starting to feel the urge to get organized again? Need some routine back in your day? Here's a new meal plan after taking a summer break to enjoy gorgeous weather as much as possible. I…


What's your favorite no-cook dinner for hot nights?! As the temperature rises, cooking in a hot kitchen just isn’t fun. Some nights you just want to skip using the oven or stove for dinner, and maybe it’s even too hot to grill outside. You…

Anti-Inflammatory Meal Plan

This week's focus is an anti-inflammatory meal plan. So many people are suffering from chronic inflammation and this real food meal plan helps strip away some of the foods that mess with your digestion. Cheers to all the men and their families…
Whole Grain Veggie Burrito Bowl

Weekly Meal Plan: Week 24 2016

This week's meal plan should really be called operation Clean-Out-Pantry. As vacation draws near for so many of us, now is the perfect time to use up what's in our freezer and our pantries. Take some time this week to do an inventory of can…
how to refresh your meal planning routine
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Weekly Meal Plan: June week 23

Are you ready for another week of getting your meal plan organized?! It's time to put pencil to paper, marker to dry erase board, or fingers to your keyboard. Whatever way you keep track of your meal plan, know that it's okay to change your…

Summer Fitness Essentials

As the weather warms up, it gets easier to be active outside. The fresh air can motivate you to run a little farther than when you are on the treadmill at the gym. Start tracking your activity, water intake and protect your skin while you are…
Simple meal plan recipes

Weekly Meal Plan: Week 22 2016

Happy Memorial Day weekend! This holiday weekend edition of the meal plan features some simple, healthy recipes for you to test in your kitchen. If you make a recipe you love, share it in a note in the comments. Or, if you are interested, I…

Weekly Meal Plan Week 21

Hello from Canada where we get a holiday weekend a little early while we celebrate Victoria Day. Alas it's still Monday so I have the meal plan ready to go for the week ahead. Meal planning is a part of my Sunday morning routine where I get…

Weekly Meal Plan

I hope you all had a great weekend and are ready to start a new week. We have some summery recipes, meatless mains and peppery salads. Dinner {GF= Gluten Free, P=Paleo, DF=Dairy Free, NF= Nut Free} Meatless Monday: Mushroom, Kale and Cheddar…

Weekly Meal Plan

After enjoying Mother's Day brunch and some family time, here's this week's meal plan for all of you. Time is tight when it comes to making dinner so I'm checking the prep time on recipes for you. A recipe can be simple with few ingredients,…


Sometimes you get really lucky with a new recipe. The one when every child enjoys it and asks for more until you realize you have run out. Steak quesadillas may not be gourmet, but they keep everyone very happy at our dinner table. I just had…
Buddha bowl healthy quinoa

Weekly Meal Plan + Lemon Tahini Dressing Recipe

Happy May! This week's meal plan kicks off the spring season with a Cinco de Mayo dinner and warm weather flavors. After eating my way through Toronto this weekend it's great to be back in the kitchen. Dinner Monday: 20 minute Turkey Tacos…

Spring Clean Your Schedule

Has the spring cleaning fever hit your home yet? This time of year is great to freshen up your space and clear out the clutter. We tend to think of the physical clutter in our homes first. The junk drawer, the old condiments that need to be…
Lemon Broccoli and White Beans recipe
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Weekly Meal Plan

Hello everyone! Thanks for bearing with me as I switched over email providers and for answering my survey questions.The overwhelming answer about challenges to making healthy choices was time. This week I made sure the recipes are not too…
15 Kitchen organizing tools

The Top 15 Kitchen Tools You Need to Save Time (and they don't cost a fortune!)

One of the biggest challenges we face in the kitchen is having enough time to cook the type of food we want to serve our family. There is an impression that cooking food from scratch will take an exorbitant amount of time. While in some cases…

Healthy Real Food Recipe Round-Up

Hello! Notice something new around here? Last week I said goodbye to Random Recycling and hello to emilyaroach as my new domain name. Over the past seven years the focus here has shifted from talking about eco-friendly ideas to one that speaks…

Jumpstart your Energy!

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Join my community and get a free 3 Day Clean Eating Meal Plan. These are some of my favorite recipes when friends ask how to begin eating better.

Use this 3 day guide to jump into clean eating and give your body a break. Your digestion will get the chance to work at an optimal level giving you more energy, better sleep, and even clearer skin.

What's included:

  • 3 Day Clean Eating Meal Plan
  • Shopping List
  • Recipes for 3 meals a day, PLUS snacks!
  • Join our free Facebook community

Join me today. Welcome!

xo, Emily

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