Eat Good To Feel Good

Feel Good Mama Tip Nutrition


Avocado Toast | Women's Nutrition

Prepare a healthy meal.  Enjoy a healthy meal.  Repeat.

Sounds easy, right? But how often do we just grab what's easy, scarf it down while we are multitasking and have our mind someplace else.  

One way we can change how we are feeling is being mindful of WHAT we are eating, and HOW we are eating it.

You Are What You Eat....for reals

First, we need to focus on WHAT we are eating.  When I struggled with not feeling well, I cleaned up my diet - BIG TIME. 

I went to a Functional Medicine doctor, and she focused on treating the root cause of my issues, NOT just the symptoms (which unfortunately is WAY too common in our current healthcare system - think about how quick some doctors are to prescribe medications for anything and everything).

Ever since she helped me, I've been on a mission to help other ladies feel good too.  I know I wasn't the only one feeling like this.  I believed in the power of food so much, that I even became certified in nutrition. Though this journey, the idea of Feel Good Mama was born.  There is more to the story, but for now, I will leave it at that!

Ok, so back to the food.  These are some of the guidelines I followed.

Healthy Eating Guidelines 

  • Eat lots of vegetables. They are good for you and keep you full.
  • Fruits are an important part of a balanced diet.  Eat higher sugar varieties in moderation, like bananas, and try to consume more lower sugar fruits like berries and apples.
  • Carbs are not the enemy, and you need to eat healthy ones.  Opt for natural choices like sweet potatoes, beans & lentils  and rice, and measure your portions.  Limit processed carbs like breads and packaged goods.
  • We need healthy fats.  Great choices are seeds, nuts, coconut oil, grass fed cheeses and avocados.
  • Limit inflammatory foods, like sugar, gluten and caffeine.  Sure, they may taste good, but they are not doing you any favors.  You want to feel good, right?
  • Choose organic whenever possible!  You will avoid harmful hormones and pesticides, and consume more nutritionally dense foods.

Meal Preppin' for Mamas

Now that we have the basics, we need to prepare a meal that contains real, whole foods. A perfect example - Grilled organic chicken (cooked in coconut oil), ½ of a sweet potato and steamed broccoli.  It's simple to prepare, and will fuel your body giving it the nutrients that it needs.

And mama, if you are busy and don’t have time to cook every night of the week - I get it! Do what works for you.  During especially busy times, load that fridge up with a rotisserie chicken (organic if possible), pre-cook a few sweet potatoes in advance and get frozen broccoli (I know steamer bags aren’t the best, but they are super quick in a bind.)  Meal prepping (no matter how it works for you) goes a long way.  The key is the have healthy options available, so you are not grabbing whatever for convenience.

Bon Appetite! 

Ok, you have your healthy meal planned out.  Now it's time to enjoy it.  I'm going to challenge you again.  Try and eat it with minimal distractions. I know, I know - insert eye-roll here. But hear me out.

Yes, your house may be hectic and the kids may be yelling in the background (or in your face for that matter).  But I’m talking about no phone, no tv, just you and the nutritious food you cooked.

And for bonus points, put it on a nice plate. Presentation counts, and it does make a difference.  Now sit down, and enjoy that food and all its doing to fuel your body!

Ok, so maybe this all sounds good in theory, but implementing can be another story.  This tends to be where a lot of ladies struggle.  I know it can be hard to meal prep AND come up with a healthy menu.  Mama, we got you covered.

I Know You Always Wished You Had Someone to Plan Your Meals!

Here is the super awesome, FREE GIFT for you!  Click here and get a 1-week Feel Good Mama clean eating plan, that takes into account everything we chatted about.  You can implement this immediately to start feeling your very best! 

This is where intent meets action.  Give this a try mama.  If you want to change how you feel, FIRST you need to first MAKE A CHANGE.

If you have any questions, feel free to reach out to me, Shannon, at  And if you find this information helpful, let me know that too!  Shoot me a note and let me know what you think.  It will help me develop future content to share with you.

Here's to feeling your best mama.


The sample plan is based on 1200 calories.  Please adjust this based off your own personal needs. If you need to figure out the number of calories that are best suited for your goals, you can reference a site like My Fitness Pal

This sample meal plan is just for reference, and for informational purposes only. It's recommended to speak with your doctor before starting a new diet meal plan. This is not a substitute for medical advice, and if you have any questions about your health, you should always consult with your doctor or a medical professional. Do not distribute or share these materials. These are for your personal use.

Feel Good Mama LLC, disclaims any liability or loss in connection with the nutrition information, opinions, and advice expressed in this document. The author is not claiming to be an expert in any healthcare field.

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