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    Health & Fitness

    Veggies & Virtue

    I help parents transform stressful mealtimes into enjoyable family moments with simple strategies that stop power struggles and encourage kids to explore new foods. Together, we create a happier and healthier approach to eating that makes everyone feel good at the table.

    Advertise

    Copyright: © Copyright 2021-2022

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    Latest Episodes:
    102. Candy-Free Valentines Ideas for Kids: Fun & Festive Ways to Say ”You’re So Sweet” without Sugar Feb 06, 2023
    Show notes

    Want some fun and festive ideas for your kids to hand out as Valentine's that aren't candy? I hear you!

    As a dietitian mom of three, I have learned a few things over the years. That's why, in this episode, I share with you:

    • 5 Criteria to Keep in Mind when coming up with a "good" idea for Valentine's
    • 12 Fun Ideas for Valentine's
    • + One Bonus Idea to show teachers, coworkers, family, or friends that you love them a latte!

    12 Fun & Festive Candy-Free Ideas for Kids to Pass Out for Valentines

    1. Crayons: You color my world
    2. Bubbles: You blow me away
    3. Crazy Straws: You are X-straw special
    4. Stampers: Your friendship is stamped on my heart
    5. Keychains/Pop-it Keychain: You make my heart pop
    6. Pencils: I think you are SHARP
    7. Pens: You're the one WRITE one for me
    8. Whoopie Cushion: WHOOPIE! It's Valentine's Day
    9. Ruler: You RULE!
    10. Sticky Hand (or Stickers): I am STUCK on you!
    11. Puzzle: I love you to pieces!
    12. Maze (or coloring page w/ a fun coloring item): I am aMAZEd by you!

    SHOWNOTES:

    • 9 Clever Non-Candy Ideas (on the Veggies & Virtue blog)
    • Join my email community here.
    • Leave me a voice message to be answered on the podcast here.
    • Find out more about Mealtimes Made Easy Method here.
      Work with me 1:1 here.
    101. Easy, Family-Friendly Dinner Ideas for February: Take 20 minutes to Meal Plan the Month with Me! Feb 01, 2023
    Show notes

    If you listened to episode 91 where I had you meal plan January with me, you know that I encouraged you to take a look at your calendar for the upcoming month and to begin allocating menu ideas into different “bucket.” These buckets give us bounds to work within when it comes to the category, theme, or cuisine a certain menu falls within.

    Take that a step further, and something I talked about during my free workshop in January is how buckets are really the vehicle that drive inspiration into action.

    Well, whether you use my DIY Dinner Bin system or not, we are going to spend today’s episode meal planning for February.

    In this episode, I will show you:

    • How to take the simple step of menu bucket ideas and adjust it for fit and function (after January being a test-drvie of sorts)
    • Real life rescheduling strategies for what menu ideas are most functional and/or dysfunctional for our family
    • How to come up with 20+ menu ideas with very little mental fatigue (and how you can repurpose this with a seasonal menu concept in years to come!)

    SHOWNOTES:

    • Join my email community here.
    • Leave me a voice message to be answered on the podcast here.
    • Find out more about Mealtimes Made Easy Method here.
    • Work with me 1:1 here.
    100. How to Leave Hearts on Your Child’s Door Each Day in February + 50 Words of Encouragement for Kids Jan 30, 2023
    Show notes

    A few years ago, I saw the idea shared to leave simple love notes on each of my kid's bedroom door on the days leading up to Valentine's. Little did I know that this would become one of my kid's most favorite traditions - and something that "sticks" year round (literally - they leave the little notes up as long as they can!). So, grab your scissors, a writing instrument of choice, and get cutting. You can easily invest the 20 minutes it takes to tune into this episode to cut up 14 hearts (for each kid)

    The idea is that for these first two weeks of February, you will use these hearts as a simple way to share 14 reasons why you love and adore your little one. Using whatever "hearts" you have or create, add words of encouragement that resonate with you and your child. Then, each evening, after tucking your child in, add another heart to their door. They will wake up feeling SO loved for the day!

    50 Words of Encouragement for Kids:

    1. I love watching you learn new things
    2. I love how determined you are
    3. I love how you set goals and reach them!
    4. I love seeing you use your imagination
    5. I love how much effort you put into things that matter to you
    6. I love your willingness to try new things
    7. I love how helpful you are
    8. I love what a kind friend/sister/brother you are
    9. I love watching you be patient with yourself and others
    10. I love how you put others first
    11. I love how much you care about people
    12. I love your desire to do good in this world
    13. I love that you ask me for help when you need it
    14. I love that you never give up
    15. I love that you are a problem solver
    16. I love watching you learn
    17. I love spending time with you
    18. I love how you consider the needs of others
    19. I love who you are and who you are becoming
    20. I see you working really hard, and I am proud of you
    21. I know you will do amazing things
    22. Your giggle brightens my day
    23. Your smile always makes me smile
    24. Your jokes are so fun
    25. Your hugs make me feel so loved
    26. Your kindness makes a difference
    27. Your prayers encourage me
    28. Your laughs is one of the best things about you
    29. You have great ideas
    30. You are a great leader
    31. You are loved
    32. You make me smile
    33. You are gifted
    34. You are so talented
    35. You are courageous
    36. You are beautiful inside and out
    37. You make others feel special
    38. You make people feel so loved
    39. You make everyone feel included
    40. You make others feel important
    41. God has created you to do great things
    42. God has created you to make a difference
    43. God has given you the gift of ________________
    44. I am so blessed to be your mom
    45. I have never known a joy like you veg
    46. I delight in you as my son/daughter
    47. Starting my day with you is my favorite thing
    48. Spending my day with you is my favorite thing
    49. Ending my day with you is my favorite thing
    50. Snuggling with you is my favorite thing

    SHOWNOTES:

    Join my email community here.

    Leave me a voice message to be answered on the podcast here.

    Find out more about Mealtimes Made Easy Method here.

    Work with me 1:1 here.

    99. How this high-achieving mom reprioritized feeding her family: an interview with Heather K Burge of The Called to Lead Podcast Jan 25, 2023
    Show notes

    Today, a colleague and friend of mine, Heather K. Burge from the Called to Lead Podcast, is on the show talking about her experiences within my Mealtimes Made Easy Method.

    Heather is a wife, mom of two, and hard-working, high-achieving network marketer. And although she was one of the earliest listeners and supporters of the Veggies & Virtue podcast, she was also one of my go-to resources in the creation of my flagship course, Mealtimes Made Easy Method.

    Often bouncing ideas off of Heather from both a professional and personal perspective, I was honored when she invested as an early adopter in my course. Now, she comes to today's interview not only knowing the blood, sweat, and tears that went into the course creation but also the evidenced-based and grace-laced feeding advice that is integrated throughout to help families feed their families better.

    SHOWNOTES:

    Ready to join Mealtimes Made Easy Method? Join TODAY!

    Are you a social seller? Check Heather out online or on her top-rated podcast, Called to Lead. She offers amazing resources for those looking to replicate their results, grow their team, and find renewed joy through their network marketing businesses (without using social media).

    98. Learning how to feed your three year old all over again? What this mom and dad did to stop the arguing, annoyance, and endless negotiations over what was offered Jan 23, 2023
    Show notes

    If you ever feel like you have had to relearn how to feed your child again, then you are going to be able to relate a lot with Emma.

    Emma read all the books, took all the classes, made her own baby food, and thought she was doing all the extra steps to ensure she didn't end up with a picky eater. And yet, when her son turned three, she realized she still had a lot to learn.

    A few years into their family's picky eating struggles, Emma and her husband knew it was time for a change. Emma was frustrated always trying to come up with a kid-approved meal and her husband was annoyed that their son wouldn't touch anything new. Plus, with another child then in the picture, it was time for them to begin changing the way feeding was approached once and for all.

    Emma and her family have found a lot of freedom in no longer having to bribe a certain number of bites but instead fostering a feeding relationship that isn't a constant power struggle. Listen in to hear how you also can get rid of mealtime arguing, annoyances, and endless requests for something else.

    SHOWNOTES:

    Find out more about Mealtimes Made Easy Method.

    Leave me a question for an upcoming episode.

    Join my email newsletters for weekly updates and helpful links.

    97. [BONUS EPISODE] Stressed Making SO Many Decisions re: Feeding your family? How this mom went from feeling unprepared and overwhelmed to investing in a tool to make mealtimes easier Jan 20, 2023
    Show notes

    Are you operating out of a season of survival?

    If you heard episode 88, you first heard from Deidre in a group coaching call from my Mealtimes Made Easy Method. In the segment, she shared her struggle with trying to meal plan when energy is limited, kids (and/or parents) are sick, and you just need to get back to the basics.

    Well, Deidre is coming back on the show today as a member of my Mealtimes Made Easy Method to share with us what her experience has been so far in the program.

    With 20% of the program complete, Deidre shares how she is already getting the accountability and tools she needed to go from feeling unprepared and overwhelmed every day to make more healthy foods accessible and the mental load of meal planning more manageable.

    She also honestly shares about the initial “sticker shock” from this kind of investment to the intentional conversation and ultimately decision her and her husband made to invest in mealtimes being a more pleasant experience for everyone.


    SHOWNOTES:

    Find out more about Mealtimes Made Easy Method.

    Leave me a question for an upcoming episode.

    Join my email newsletters for weekly updates and helpful links.

    96. Are you spending money on the very thing you are trying NOT to pass on your kids? The choice this postpartum mom of three made to put her money where her mouth was. Jan 18, 2023
    Show notes

    Have you been following me (or nutrition accounts like mine) for years, and yet you still find yourself feeling stuck with all things feeding?

    This is not that uncommon. Because while social media can be a great place to connect, it also can give us a false sense of security that we are "doing something" to help address the parenting issues in front of us...all while actually doing nothing.

    That's why, I am to thankful to have longtime listener, Ellen, on the show today. She joined my Mealtimes Made Easy Method this past fall while she was still in the early days of postpartum. However, instead of making excuses that life was too crazy, she was too sleep-deprived, or was on maternity leave (and the financial hit that can insinuate for some families), she didn't.

    She saw it as an opportune time to hit reset - as a family.

    So, although I think there are seasons of life to say "no" (as I shared in episode 94), I know that some of you might need just this little nudge from Ellen's story to say YES to something better.

    SHOWNOTES:

    Join the workshop - happening January 18th!

    Find out more about Mealtimes Made Easy Method.

    Leave me a question for an upcoming episode.

    Join my email newsletters for weekly updates and helpful links.

    95. Worried Your Child is Overweight? Tips to Do No Harm Following the Recent AAP Executive Summary Jan 16, 2023
    Show notes

    Like many other pediatric dietitians, I have a flood of thoughts, emotions, concerns, and hopes that come from the recent Executive Summary: Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity.

    In this episode, I share:

    • A brief recap on my thoughts and concerns about the recent recommendations
    • Considerations every parent should keep in mind when it comes to how we both do no harm AND advocate for good with our child's weight and overall emotional, mental, and physical wellbeing.
    • A candid encouragement for parents to address their own relationships with food so that the way they food parent will be less inclined to perpetuate generational cycles around disordered eating, chronic dieting, and body image issues.

    SHOWNOTES:

    • Join the workshop - happening THIS Wednesday, January 18th!
    • Find out more about Mealtimes Made Easy Method.
    • Leave me a question for an upcoming episode.
    • Join my email newsletters for weekly updates and helpful links.

    Other Helpful Links:

    • Executive Summary: Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity | Pediatrics | American Academy of Pediatrics (aap.org)
    • Executive Summary: Clinical Practice Guideline for the Evaluation and Treatment of Children and Adolescents With Obesity (PDF)
    • National Eating Disorder Association
    • Addressing your child's weight with the Satter Division of Responsibility
    • Article by Ellyn Satter on "Child and Weight"
    • Eating Competence, Food Consumption and Health Outcomes: An Overview
    94. Stop Making Excuses: Why Some of You Need a Tough Love Truth Bomb Jan 11, 2023
    Show notes

    It is time for a bit of a New Year's Truth Bomb.

    Why? Because not only do I see areas in my own life that I live paralyzed by fear, but I know many of you do too.

    Especially as I open enrollment for Mealtimes Made Easy on January 19th, there is a sense of false security that comes from operating out of self-preservation and self-protection. We can't fail at what we don't ever try.

    But there is no freedom in that. And, as many of us know, it becomes nearly impossible to move the needle forward in our goals when we live in this kind of inaction.

    That's why, in this episode, we talk about excuses we make from a place of fear versus the discernment we gain from a place of wise decision making. I also share some examples from my own life where I have seen the fruit of moving past my old excuses and taking action to become more disciplined.

    Also, as I talk about in this episode, there are many reasons as moms that validate the need to say "no." But also, there are so many reasons why January's ambitions don't continue on to be a journey year after year after year.

    If you want an easy, FREE impetus to stop making excuses, make sure you sign up for my upcoming workshop here.

    SHOWNOTES:

    Have a question? Leave me a voice memo.

    Want to join my upcoming workshop? Register here (it's free)

    Wondering about my current morning routine? Check out my highlights here.

    93. Craving easy weeknight meals but no one craves the same thing? DO THIS to come up with crowd pleasers Jan 09, 2023
    Show notes

    Nothing is more annoying than putting the time and energy into meal planning, grocery shopping, cooking, and getting everyone at the table to eat than when they finally sit down, they say, “ewwwwwwwwwwwww! I don’t like this!”

    Or maybe in your home, like mine, it starts before you even get to the table. Your child asks what’s for dinner, and you tense up a bit knowing they aren’t going to like it.

    How do we deal? We know we can’t get into the habit of always making our kids something different, or maybe that is something you have been doing and now find yourself stuck and stressed because not only does your child only accept a few foods, but you are all the more exhausted making multiple meals every night.

    I don't blame you!

    That’s why, in this episode, I am going to tell you how to create crowd pleasers AND accomplish ease with weeknight dinners. We talk about:

    1. Adjust your expectations
    2. Accepting everyone’s plates will look different and that’s okay
    3. Accommodating with my Love it, Like it, Learning it framework

    SHOWNOTES:

    Have a question? Leave me a voice memo.

    Want to join my upcoming workshop? Register here (it's free)

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