Don’t Miss Amazon Prime Day and These Amazing Back to School Kitchen Deals

back to school food kitchen Jul 13, 2019

Amazon Prime Day is Monday, July 15th and some of our favorite kitchen appliances and tools that you need to stock up on before heading back to school are on sale!

Affiliate Disclosure: As an Amazon Associate I earn from qualifying purchases.

Water is key for keeping your body hydrating and boosting your energy naturally. That’s why the Brita Water Pitcher is a must have for any college student looking for a natural energy booster to help you stay energized throughout the day.

Whether you’re a frequent coffee drinker or you’re looking for a nice thing to sip while you’re doing your homework, the Keurig Single Serve Coffe Maker is going to be the perfect study companion. It’s small enough to fit in your dorm room and quick enough that you can brew up yourself a fresh cup of coffee in minutes.

Having an electric kettle is one of those investments that you’ll be thanking yourself for in years to come. Whether you’re looking to boil some hot...

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Instant Pot Lemon Pepper Chicken Thighs with Mashed Sweet Potatoes

Bored with eating the same old same old? Ready to put that Instant Pot you got on sale on Amazon to good use?  I got the perfect recipe for you!

When I got my Instant Pot on sale for Black Friday I was pumped to start whipping up delicious, healthy meals in minutes. 

But, I'm not going to lie. I was intimidated by the Instant Pot. 

I felt like there were too many buttons, I didn't even know how to turn the thing on, and I was getting a little tired of the "burn" function turning on every time I tried to cook something. 

Can you relate? If so, I have the perfect Instant Pot recipe for you that will save you time and won't leave you frustrated. 

In this episode, I show you how to prepare some simple and delicious Lemon Pepper Chicken Thighs using the Instant Pot! Click through to watch it on the A Spoonful of Soul Live Cooking Show now!

Click play to watch now!


Lemon Pepper Chicken 

1 Tb Butter (or Ghee)

4 Chicken...

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What Do You Do When Dieting Doesn't Work

dieting Jun 28, 2019

Are you ready to hop off the dieting bandwagon? Well, this is the video for you!

Dieting is one of the most common strategies that people use to lose weight, but the thing is it's actually not the most effective strategy. 

That's why many women (myself included) have hopped from diet to diet looking to find a strategy that works. The thing is that although most dieting strategies will work for a while, they are rarely something that you can sustain in the long term. That's why one of the best things you can do for your body is to diet the diets - for good!

In this episode, you'll learn why dieting isn't effective, and what you should do instead! Click through to watch it on the Tea Time with Tomesha now!

Click play to watch now!

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Sheet Pan Chicken Fajitas (Paleo-Friendly)

chicken recipe sheet pan Jun 28, 2019

Looking for a quick meal for dinner? Grab your sheet pan and get ready for a delicious, paleo-friendly meal. 

When I don't have a lot of time for meal prep one of my favorite styles of cooking is sheet pan dinners. With sheet pan meals all, you have to do is preheat your oven, spread your ingredients on your sheet pan, throw in some delicious seasoning, throw your sheet pan in the oven and come back to a delicious meal!

In this episode, I show you how to prepare a quick and delicious, Paleo-Friendly Chicken Fajitas using a Sheet Pan! 

Click play to watch now!


1 lb Boneless Chicken Breasts 

1-2 Tb Fajita Seasoning

1-2 Tb Extra Virgin Olive Oil

2 Bell Peppers

1 Onion

Sea Salt and Pepper to taste

Cooking Spray


  1. Preheat the oven to 425 degrees F (220 degrees C).
  2. Spray a baking sheet with cooking oil. 
  3. Thinly slice the bell peppers and onions. 
  4. Evenly spread the peppers, onions, and chicken on the baking sheet. 
  5. ...
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Making Healthy Eating Work in Your Everyday Life

Have you struggled to get started with healthy eating? Are you looking to create a healthy lifestyle where you can thrive? 

Well, you must meet Samantha Meniette-McConnell!

Samantha Meniette-McConnell's passion for health started in her teens when she saw first hand the effects of how illness can wreak havoc in a family. She grew up with both of her parents experiencing serious health issues. She also struggled with food and weight issues that led to her developing an eating disorder that she was able to heal by educating herself on healthier habits. These experiences & challenges fueled her passion to be a life long student in pursuit of learning how to create healthier lifestyles where one can thrive in easy ways while enjoying the journey and achieving success. 

Her health coaching focuses on baby steps she calls ‘Health Bites’ that are simple tips and ways that you can implement healthy living throughout your busy day that are easy...

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How to Strengthen Your Mind-Body Connection to Boost Your Fertility

fertility pregnancy Jun 28, 2019

Have you struggled with fertility? Are you looking to increase your chances of getting pregnant? 

Well, you must meet Traci Houston!

Traci Houston is a fertility coach who helps women in their twenties to prepare themselves physically & mentally for becoming pregnant. After suffering recurrent miscarriages and battling mental health issues herself, she began working with women in 2016 to make lifestyle changes to help increase their chances of getting pregnant and officially launched her business in April 2019.

Prior to making the changes to her own life in order to conceive, Traci lost six pregnancies. This was what led her to want to work with other women who have gone through the same struggles. Today, Traci has 4 children of her own. She offers a wide range of programs and services – from individual coaching to group courses, to seminars and keynote speeches.
In this episode, Traci and I chat one-on-one all about the...
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How to Eat Healthy on a Budget

budget healthy eating Jun 24, 2019

How to eat healthy on a budget is one of the most common questions I get asked, so I figured it was time to share my tips for making healthy eating work for your wallet!

I was 17 years old when I stepped foot into Whole Foods for the first time. This seemingly mythical place with its brick building and high ceilings felt like a brand new world for me. 

As a Jersey Girl from East Orange, places like Whole Foods seemingly felt outside my financial reach. Either it was the confidence of landing an internship in Washington, D.C. at the Department of State, or the pure curiosity of wanting to know what all the hype was about I stepped into those doors of Whole Foods and was changed forever. 

Don't get me wrong, years later now that I'm based in Boston, I'm the first person to shop at the local farmers market or Market Basket. 

Stepping into that Whole Foods that day transformed the way I thought about eating healthy on a budget. For years, I thought it simply wasn't...

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How Do I Eat Healthy When I'm Too Busy for Meal Prep?

Do you struggle to eat healthily? Do you want to meal prep, but you just don't have time?

I'm happy to tell you that you're not alone.

One of the things that I've discovered in the years that I've been helping women to eat healthily is that the idea that healthy eating is hard, time-consuming and expensive is a strong deterrent to making healthy eating a habit. 

That's why I've decided to kick off this summer series with sharing healthy, easy and quick meals that even the busiest of women can prepare. 

In this episode, you'll learn my three simple go-to meals to eat healthy when you're just too busy for meal prep! Click through to watch it on the Tea Time with Tomesha now!

Click play to watch now!

Key Takeaways

In this episode I shared my three favorite go-to meals when I'm too busy for meal prep: 

  1. Slow Cooker Meals: I'm a huge fan of slow cooker meals, which you can find on my Pinterest board here. Just prepare your meals ahead of time...
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Instant Pot BBQ Ribs with Roasted Asparagus (Paleo-Friendly)

Summertime is coming! If you're looking for a delicious summer-inspired recipe look no further than these Instant Pot BBQ Ribs!

With summer fastly approaching one of the things that I get really excited about is summer barbeques. From the delicious potato salad to the perfectly grilled burgers, I just can't help but get excited when I smell charcoal. 

Being that I live in a small apartment right outside of Boston that doesn't have access to a backyard, I have to save the BBQ's for family and church gatherings. But, that doesn't stop me from making some of my favorite grilled foods inside. If you're looking to do the same you've found the right place. 

In this episode, I show you how to prepare a quick and delicious, Paleo-Friendly BBQ Ribs using the Instant Pot

Click play to watch now!


1-2 lbs Pork Ribs

1 Tb Coconut Sugar

1 Tsp Sea Salt

1/2 Tsp Cayenne

1 Cup Water

2 Cups Cleaned Up BBQ Sauce (or BBQ Sauce of Choice)

1 Bunch Trimmed...

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Slow Cooker Tandoori Chicken with Roasted Broccoli

Tired of spending hours in the kitchen, but want a healthy meal for you and your family? Well, let the slow cooker do the work for you!

Now that the weather is starting to finally warm up in Boston and start feeling like Spring, the last thing that I want to do is spend hours in a hot kitchen. That's why one of my favorite tools to use when it starts warming up and I don't have a lot of time to spend in the kitchen is the slow cooker. 

With the slow cooker, you not only can save time in the kitchen but with a little preparation you can prepare healthy, delicious meals ahead of time that you and your family can enjoy later. 

That's why in this episode I show you how to create a simple and easy dairy-free, paleo, and AIP-friendly Tandoori Chicken with the slow cooker! 

Click play to watch now!


2 1/4 cup Plain Coconut Yogurt

1 Lemon Juice

1 Tbsp Garam Masala

1 Tbsp Grated Ginger

1/2 Tsp Garlic Salt 

8-10 Chicken Thighs 

1 Broccoli...

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