Inspiring You to Live
Healthy, Vibrant, & Free
To Have Happy & Productive Employees
Welcome To Tina’s Joyful Kitchen
No time to cook? If you find that you are busier now working from home, you are not alone. Now that schedules are more chaotic, healthy eating is more important than ever. Tina will broadcast live from her kitchen with quick and nutritious recipes to energize you throughout the day. Participants can cook right along with Tina or just relax and watch the magic. Tina prepares foods based on what Mother Nature taught us to eat: fresh fruits, vegetables, lean meats, wild caught fish, healthy fats and more. She teaches you to make foods that are not only healthy, but also delicious – the entire family will enjoy them. Choose recipes from the menu options below each class description. If you prefer, take a look at some of her recipe eBooks and make your selections there. Class offerings are based on the National Health Month’s calendar as well as many others.
Choose any class offering any month of the year, click below
- JANUARY - National Weight Loss Awareness Month
- FEBRUARY - Heart Health Month
- MARCH - National Nutrition Month
- APRIL - Stress Awareness Month
- MAY - Mental Health Awareness Month
- JUNE - Professional Wellness Month
- JULY - Independence Day
- AUGUST - Celebrate the Outdoors Month
- SEPTEMBER - Healthy Aging Month
- OCTOBER - Breast Cancer Awareness Month
- NOVEMBER - World Diabetes Day
- DECEMBER – Joyful Eating Month
A simple way of eating to get you energized, help you sleep like royalty, and lighten you up all day.
The new year is when most of us are just done with eating off schedule, eating different foods and simply eating too much. January is a time to clean house, release the toxins from your body, and nourish the body with wholesome and nutritious foods. The end results is a healthy, vibrant new you full of energy, confidence and vigor.
Join Tina in her kitchen as she prepares wholesome meals that are full of energy and taste to start off a bright new year.
Meal choices (choose one breakfast, one lunch, one dinner):
- Green Goddess Smoothie
- Green Eggs & Veggies
- Detox Spinach Soup
- Salads in a Jar
- Detox Veggie Crunch
- Soups in a Jar
- Warm Winter Salad
- Chicken Cauliflower Coconut Curry
- Chicken Veggie Winter Soup (Instant Pot)
Turn up the Beat: A Heart Healthy Cooking ClassFebruary is Heart Health Month so wear something red all month. Did you know that heart disease is the number one killer of women in the United States? Go Red for Women is the American Heart Association’s campaign to bring awareness to heart disease that kills more women than all cancers combined. But you can do something about it! Take care of your heart. How……? Keep reading. Did you know that your heart is a muscle? Keeping it in shape through exercise and proper nutrition is the most important thing you can do for heart health. Extra weight can do serious damage to your heart. Too much fat, especially around the belly, increases your risk for high blood pressure, high cholesterol and diabetes.
- Fabulous Flounder Stuffed with Shrimp and Veggies
- Zucchini Noodles al Aglio Oglio
- Chocolate Berry Pudding
- Roasted Salmon with Asparagus
- Beet Hummus with Crunch Lettuce Boats and Almonds
- Flourless Avocado Brownies
Personalize Your Plate
March is National Nutrition Month and is celebrated each year to encourage people to make informed food choices and establish physical activity habits all year long. This year’s theme is Personalize Your Plate. There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and especially tastes!
- Arugula, Strawberry Salad with Meyer Lemon Vinaigrette
- Chicken Salad with Grapes and Walnuts
- No Bake, Chocolate Peanut Butter, Healthy Cookies
- Italian Avocado Tuna Salad
- Simple Tossed Salad with Tina’s Special Italian Dressing
- Raspberry Mango Breakfast Cobbler
- Quick Rotisserie Chicken Soup Recipe
- Paleo Biscuits
- Yogurt and Fruit Parfait
Menu #4 – The Ultimate St. Patrick’s Day Menu
- Arugula Salad with Almonds and Orange Slices
- Paleo Irish Stew
- Shamrock Shake
Tension Taming Table: A cooking class to calm your nerves and help you sail away stress.Stress is a normal part of our lives. Chronic stress, however, can take a serious toll on our physical and emotional health, increasing the risk of conditions like heart disease and depression. There are a variety of lifestyle changes you can make to help manage your stress & anxiety like exercising and eating nutritious foods. Interestingly, certain foods may have stress-relieving qualities due to their brain-boosting properties. Eating a diet high in vegetables, fruit, healthy fats and lean protein can be very helpful. Join Tina to cook a few stress-relieving entrees that can help calm your nerves.
Meal choices: (choose 2 main courses and an optional dessert) Menu #1
- Spring Chicken Salad
- Sweet Potato Egg Boat
- Strawberry Avocado Spinach Salad with Honey Mustard Vinaigrette
- Almond Joy Bars
- Mediterranean Egg Bites (Instant pot)
- Simple Roast Turkey Breast
- Chocolate Easter Eggs
- Hardy & Healthy Minestrone
- Green Veggie Bowls
- Chocolate Mint Pudding (looks like little potted plants)
Boosting Brilliant Brain Health in the Kitchen
Nurturing your brain through nutrition is fundamental to healthy living through your golden years, and key to remembering your phone number!
The foods that we eat have a big impact on the structure and health of our brains. Highly processed foods can damage the brain so avoiding them is crucial. Eating brain-boosting foods can support brain function both short and long-term.
Brains consume 20 percent of our calories as it is an energy-intensive organ. The brain needs optimum fuel to maintain focus and concentration. Certain nutrients, such as Omega-3 fatty acids, help build and repair brain cells: Antioxidants (from fresh vegetables, fruits, nuts, seeds, good fats) reduce cellular stress and inflammation which are linked to neurodegenerative disorders.
In this dynamic cooking class Tina will prepare for you three dishes that are optimal to boost your brilliant brain health.
- Crispy Salmon Filet
- Zoodles in a Lemon Balsamic Dressing
- Outrageously Delicious Chocolate Pudding
- Lemon Dijon Tuna Burgers with Olive Tapenade
- Tempting Kale and Arugula Salad with Paleo Buns
- Crunch Berry Parfait
- Sizzling Salmon with Sautéed Greens
- Roasted Broccoli and Pumpkin Seeds
- Dark Chocolate Orange Slices
Marvelous Midday Meals in Minutes
Let’s celebrate Professional Wellness Month, a month to focus on healthy work-life balance and lifestyle with making marvelous meals in minutes. Eating big meals in the middle of the day can make you feel like a slug. Did someone say 3 PM naptime?
In this dynamic cooking class discover how to make colorful and nutritious meals that take minutes to prepare especially once you nail down the meal prep part. Meals include a mix of fresh produce, yummy fats and lean protein to satisfy your belly and fuel your afternoon.
- Salads in a Jar
- Soups in a Jar
- Powerhouse Parfait (yes, in a jar)
- Italian Vegetable Frittata
- Mediterranean Tuna Antipasto Salad
- Pineapple Protein Chia Pudding
- Chicken & Fruit Salad
- Egg Salad Plate
- Freezer Chocolate Bites
Summer Hydration Made Fun
What is life’s most essential liquid? Well, it’s water of course! We all know that we have to drink it and that it is essential to every cell in our bodies giving us life. Why is it that most of us don’t drink enough of it? Did you know that by the time you feel thirsty, you’re already dehydrated?
What better way to hydrate during the summer months than with smoothies, fresh fruit drinks and summer soups?
Choose one of the classes below or choose one dish from each class.
Summer Hydration Made Fun:
- Savory Carrot Ginger Granita
- Coconut Water and Fruit Ice Cubes
- Watermelon Slushy
- Sunshine Elixir
- Hydrate Me Green Juice
- Chai Tea Latte
Sensational Smoothies Made Fun:
Choose 3 to 4 smoothies:
- Piná Colada
- Chocolate Decadence
- Strawberry Sunrise
- Honolulu Heaven
- Caribbean Crush
- Chocolate Frappuccino
Simply Filling Summer Soups:
- Green Tomato Gazpacho with Grilled Shrimp
- Summer Vegetable Soup (Instant Pot)
- Zucchini Basil Summer Soup
Summer Salads and Dressings:
Salads are simple: Throw a bunch of greens in a bowl, add some lean protein (eggs, chicken, tuna) add crunchy vegetables that you like, and top, top with a delicious homemade dressing.
Make up double batches. They are that good!
Choose 3 to 5 dressings:
- Tina’s Homemade Italian Dressing
- Fresh Strawberry Dressing
- Sesame Tamari Vinaigrette
- Tangy Green Goddess Dressing
- Roasted Tomato Vinaigrette
- Sweet Mustard Vinaigrette
- Magic Green Sauce
- Grilled Peach or Mango Avocado Salsa
Pack a Healthy Picnic
August is full of sunshine, picnics, pool parties, and trips to the beach. Eating healthy can be delicious when you are having fun outdoors. Why not pack some healthy picnic foods to share with the family?
In this dynamic cooking class, discover how to pack a healthy picnic basket full of easy and delicious snack foods that will make you the talk of the next summer get together.
Choose one class or combine recipes from each.
Cookout Dishes to share: Choose 3:
- 10-Minute Cauliflower Summer Salad
- Coleslaw with Homemade Mayonnaise
- Zucchini Coleslaw
- Zesty Red Cabbage Coleslaw with Mojo Criollo Dressing
- Crunchy Kale Salad
- Broccoli Coleslaw
- Colorful Fruit Salad
- Strawberry Avocado Spinach Salad with Honey Mustard Dressing
Sunshine Snacks to Fill Your Picnic Basket: Choose 4 to 5:
- Sweet Potato Tortillas
- Roasted Pumpkin Seeds
- Apple Peanut Butter Sandwiches
- Creamy Avocado Hummus and Veggie Sticks
- Chicken Pecan Nuggets
- Grilled Cauliflower Avocado Sandwiches
- Cornbread Jerky Muffins
- Almond Butter Banana Bites
- Banana Split Kebabs
- Cinnamon Apple Fries
- Blueberry Freezer Bites
- Chicken Herb Bites
- Bacon-Loaded Cauliflower Bites
- Buffalo Cauliflower bites
- “Cheesy” Paleo Tortillas
- “Cheesy” Kale Chips
- Easy Carrot (or Sweet Potato) Fries
We need to take care of our skin in the game of anti-aging and the way to do that is to pack our meals with vibrant foods loaded with collagen, antioxidants, healthy fats, vitamins, minerals and water. When we do, our bodies will show its appreciation through our skin, our largest organ. Since we wear our skin on the outside it tends to show internal trouble with wrinkles, dry skin, spots and more. Lotions and masks can only do so much.
Age-less and play-more from the inside out. And remember to eat your fruits and veggies – the easiest way to glow.
Learn 10 of the best foods to nourish your body for a glow that comes from within: Papaya, blueberry, watercress, red bell peppers, broccoli, spinach, nuts, avocado, sweet potatoes and pomegranate seeds.
- Baby Spinach, Avocado and Walnut Salad with Pomegranate Seeds
- Sweet Potato Toast
- Blueberry Flurry
- Roasted Red Pepper Chicken with Almonds
- Broccoli Slaw
- Blueberry Crumble Bars
Reduce your risk of breast cancer through nutrition.What you eat can have an impact on the way the body works, including the development of cancers. Where some foods have cancer-fighting properties, others have cancer-promoting properties. Keep the focus on nutrient-dense foods which may help reduce the risk of developing (or experiencing a recurrence of) estrogen-positive breast cancer. Research has shown that eating a variety of certain foods may help reduce the risk of breast cancer and improve your overall health. In this cooking demonstration, discover which foods are powerhouses to fueling a healing and healthy body and which to avoid. Menu #1
- Cancer-Fighting Soup
- Cruciferous Crunch Salad with Lemon Tahini Dressing
- Warm Golden Milk
- Sautéed Flounder and Wilted Greens
- Cauliflower Risotto
- Grilled Apricots and Ginger Yogurt
- Spaghetti Squash Tacos
- Broccoli Sunflower Salad
- Warm Chocolate Fantasy Cake for One
- Chocolate Covered Apples
- Pumpkin Delight Cookies
- Pumpkin Pie Truffles
- Halloween Mandarin Chocolate Cups
Discover Delicious Eating with Diabetes
More than one in four Americans has either pre-diabetes or the full-blown Type 2 diabetes! This disease mostly affects older folks, but these days even children are being diagnosed with Type 2 diabetes. Great news! Type 2 diabetes is preventable and can be reversed if you are willing to make some simple, inexpensive lifestyle adjustments that will restore your life.
In this cooking demonstration Tina will show you how it all starts in your kitchen by preparing some simple diabetic friendly meals that your entire family will enjoy.
All of the meals in Tina’s cookbook are diabetic-friendly. Feel free to choose 1 – 3 dishes from the eBook or choose from the menu options below.
- Sizzling Steak and Salad
- Zany Zoodles alla Carbonara
- Pumpkin Pudding
- Tantalizing Turkey Soup
- Oven Roasted Veggies
- Sweet Potato Pie
- Turkey and Stuffing Meatloaf
- Baked String beans
- Apple Pie Cups
- Yellow Squash Curry Soup
- Ratatouille with Cashew Cream
- Blueberry Cobbler with Whipped Coconut Cream
Unstuff Your HolidaysThe holidays are such a fun time to make merry and maybe even eat too much. Healthy eating during the holidays is necessary to keep stress levels down and energy levels up. Food is abundant and we lean towards making rich traditional dishes that may not be easy on our bodies, especially when we eat too much of the yummy food! Why not try the same traditional dishes with a healthy twist? Join Tina in her kitchen as she shows you how to make healthy and delicious holiday foods for you and your family to enjoy.
Choose 2-3 recipes from the Unstuff Your Holidays eBook or from the menu options below: Menu #1
- Turkey Salad with Cranberries
- Turkey Butternut Squash Soup
- Gingersnap Cookies
- Roast Turkey Breast
- Sensational Sweet Potato Casserole or Green Bean Casserole
- Raspberry Thumbprint Cookies
- Twice-Baked Butternut Squash Casserole with Pecan Crunch
- Prosciutto-Wrapped Green Bean Bundles
- Cranberry Cheesecake
Tina’s Joyful Kitchen Series
Tips & Tricks to getting an efficient kitchen: Ready to make 15 minute meals?
- Class 1: The Essential Kitchen
- Class 2: The Pantry Raid – It’s Time for a Change
- Class 3: Quick Dinners in the Air Fryer, Instant Pot and Crockpot
Join Tina in her kitchen as she shows how to set up your kitchen for success so you can create healthy meals in minutes.
- Which ingredients to eliminate from your kitchen
- How and where to store foods
- How to clean out the refrigerator and pantry
- How do I know if a food has gone bad? Do expiration dates matter?
- Which items to stock in your freezer and pantry
Recipes Tina will prepare:
- Succulent Air Fryer Chicken
- Crowd Pleasing Instant Pot Vegetable Soup
- Crockpot Pot Roast Beef to Rave About