Classes & Public Speaking

I am available to speak to businesses, parents’ and moms’ groups, schools and other organizations interested in improving their own or their family’s nutrition. Rates depend on group size, location, and any additional preparation involved.

Upcoming Classes

NEW! Employee Wellness Nutrition and Cooking Classes

Choose from a menu of the following classes or we’ll create one specific to your employees’ needs. Email me at virginia@vwnutrition.com to schedule. Here are some examples.

Weeknight Family Meals: A Plan for Success. Learn easy techniques for making dinners that are healthy and delicious. This class will focus on meal planning, time-saving shopping and cooking tips, and recommendations for your pantry. Taste a nourishing “Dinner Bowl” made with Mexican Brown Rice, Savory Black Beans with Fresh Herbs, and Homemade Guacamole. Take home recipes and a template for creating your own favorite “Dinner Bowl” combinations.

Super Salads Starter Kit – Do you love the tasty salads you eat in restaurants? Learn how to make them at home, but better! This class will show you 4 easy steps for creating the best-tasting, most nourishing salads. Participants will try a Chopped Salad made with grated raw carrots and beets, escarole (a leafy green you’ll love), and toasted pumpkin seeds. A Salad Starter Kit recipe sheet included.

The Secret to Healthy Snacks- In this class we will discuss how making good food choices and scheduling time to eat helps regulate blood sugar levels and energy. We’ll talk about combining healthy proteins, such as nuts and seeds, with complex carbohydrates, such as whole grains and fresh fruits and vegetables, to satisfy and sustain the body more efficiently. Participants will learn which snacks can help them avoid an “afternoon crash” and diminish sugar cravings. Groups will sample several healthy snack combinations and take home a Recommended List of delicious and nourishing snacks.

Superfoods for Your Breakfast Bowl – Breakfast is still the most important meal of the day, especially for busy people! Learn to make several nutritious breakfast bowls that taste great and provide energy for hours. By the end of this class you’ll know the 3 easy steps for making a breakfast bowl that contains a complex grain or starch, a healthy protein and fat, optional spices, and even leafy greens for the more daring. Participants will sample Overnight Steel-Cut Oatmeal with cinnamon, coconut oil, blueberries and flaxseed. Several Breakfast Bowl recipes included.

Want to Host an Introducing Solids or Picky Eaters Class?
Invite your mom’s group, parenting class, or friends over to learn together and have fun. Babies are welcome! Receive a discount for hosting. Email me at virginia@vwnutrition.com to schedule.

Supporting Your Picky Eater While Staying Sane: A Workshop for Parents of Toddlers and Preschoolers

Ideal for parents of children ages 1½ – 5 years. This workshop is for adults.

Learn which foods are most nourishing for young children. We will discuss the important role that parents play in setting an example for their children when it comes to good nutrition.

Topics covered include:

  • Which nutrients are most important for young growing bodies
  • 15 tips for supporting your picky eater
  • “Show and Tell Bag” of food samples you can buy or make
  • Healthy fats and their importance for growing children, and for adults
  • Pantry Makeover – which foods to limit or throw out
  • The importance of family mealtimes
  • Simple recipes and meal ideas the entire family can enjoy

Introducing Solids and Raising a Healthy Eater

Ideal for parents of babies 3-6 months. Babies are welcome!

This class will take all of the guesswork out of giving your baby the best nutrition and a healthy relationship with food right from the start.

Topics covered include:

  • Understanding when your child is ready for solid food and why
  • Safe first foods, looking beyond rice cereal and across the globe
  • Foods to avoid
  • How much food to give your child
  • Food texture and choking hazards, how to progress
  • Recommended “tool kit” for first feedings – no fancy gadgets involved
  • The importance of family mealtime
  • Recommended resources on healthy eating for you and your growing child
  • “Show and Tell Bag” of food samples you can buy or make

Introducing Solids and Making Homemade Baby Food

Ideal for parents of babies 3-8 months. Babies are welcome!

Virginia Watkins leads an educational and lively class on making your own baby food. Participants will learn several foundational recipes, taste and take home samples.

Topics covered include:

  • 6 key time-saving tips, such as, “Cook the same foods for baby as you cook for yourself”
  • Recommended safe first foods
  • Foods to avoid
  • Herbs and spices
  • Raising a healthy eater and avoiding the picky-eating stage
  • Progressing to finger foods
  • Freezing and thawing

Postpartum Nutrition

This class is beneficial to postpartum doulas and moms who are interested in learning how to best care for themselves during the postpartum period.

Participants in this class will learn the following:

  • Which foods are best for mom during the postpartum period
  • Particular nutrients mom needs in her diet to optimize breast milk quality and production
  • How to identify specific nutrition-related health issues that may affect mom or baby and ways to respond

In addition, participants will leave with:

  • Nourishing recipes for breakfast, lunch, dinner, and snacks
  • A postpartum shopping list for stocking the fridge and pantry
  • A summary of the information covered