The Nourished Child

The rise in male eating disorders is a difficult subject for some parents to understand, but I have a special guest this week, Dr. Barbara Greenberg, to try and shed some light on this lesser-discussed side of the eating disorder spectrum. Our boys are undoubtedly more vulnerable than has been widely accepted in the past, so it's important that we address the issue now. Get full show notes and more information here: https://jillcastle.com/064

Giving a child a choice about what they want to eat can generate a healthy interest in food from a young age that lasts into adulthood, but can it have a negative impact? On the show this week, I'm talking about how your child processes this question, how it serves them, how it does not, and what alternatives there are to such open-ended questions. Get full show notes and more information here: https://jillcastle.com/063

Any parent of a middle school girl will tell you a major concern is whether their daughter is getting the food they need throughout the school day. I'm seeing an increase in the number of girls who don't want to eat school lunch in front of other kids, backed up by comments I hear from students like, "Nobody's eating school lunch." This week, my guest Katie Hurley is going to help us dig into what is going on with our girls when they're at school, eating school lunch, and what you can do to help. Get full show notes and more information here: https://jillcastle.com/062

The seeds of many of the health problems that occur in this country are sown from a young age, often the result of a lack of information. This week on the podcast, we're talking about implementing feeding rules to set your kids up in making positive food decisions that will hopefully stay with them for life. I'm sharing the five feeding rules that I use with my clients and in my own home and I break them down so anyone can follow them. Get full show notes and more information here: https://jillcastle.com/061

My guest this week is Heidi Schauster – a nutrition therapist, certified eating disorders registered dietician and the founder of Nourishing Words Nutrition Therapy. Heidi has a wonderful book, Nourish: How to Heal Your Relationship with Food, Body, and Self. She encourages health regardless of size and embodies eating and living for all. Tune in as Heidi shares some of the lessons from her book and we consider how they can be applied to children and their relationship with food. Get full show notes and more information here: https://jillcastle.com/060

This week, we're discussing a popular topic at the moment – raising and fueling athletes. The world of youth sports is littered with myths and inaccuracies when it comes to how we should be feeding our athletic children. I'm setting the record straight on the podcast this week so you can feed your children in a way that helps them perform to the best of their abilities. Get full show notes and more information here: https://jillcastle.com/059

My guest this week, Stephanie Elliot, is the author of Sad Perfect, a book that tells the story of a 16-year-old girl with ARFID (avoidant/restrictive food intake disorder) and her struggles with disease, love, and recovery. While the book is classed as fiction, it is built upon the hard truths Stephanie endured helping her own daughter through this illness. Even if your child doesn't suffer from such a disease, Sad Perfect provides a level of understanding we can all benefit from. Get full show notes and more information here: https://jillcastle.com/058

I get a lot of questions from readers of my blog and listeners of this podcast, so today I will be taking the opportunity to dish out some answers regarding some very different scenarios. Using the framework that I use in my own practice and accounting for all aspects of your child's life, I'm providing you with actionable advice that will holistically benefit your little ones. I've got tips regarding breakfast for kids, feeding picky eating athletes, and how to identify whether you are being overly restrictive when it comes to sweets and treats. Get full show notes and more information here: https://jillcastle.com/057

Melissa Halas Liang joins me this week to chat about salty foods in our children's diets. Melissa is here to give us some insight into how to counterbalance sodium intake with other foods and make smart choices. Hopefully, by listening to this episode, you will discover how you can lower your kid's salty foods intake by learning what foods already contain unreasonable amounts of sodium. Get full show notes and more information here: https://jillcastle.com/056

This episode, I'm welcoming Shira Gluck; a registered dietitian and a mom to help me launch a new segment on the show called Let's Get Real! I'm showcasing the challenges and successes of real parents regarding nutrition. Hopefully, you will see that you can overcome the difficulties we all face when feeding our children. As a full-time mom of three selective boys, she used her training as a dietitian and managed to make food into a more positive experience for her sons and herself! Get full show notes and more information here: https://jillcastle.com/055

There are many factors that can contribute to a child's weight status, some of which we can change. I'm of the mindset that we will never gain traction in controlling childhood obesity until we can educate parents through the stages of childhood. There are many unhealthy methods out there for dealing with heavy kids, but today is all about how we can help heavy kids be stronger, sensitively and responsibly. They deserve to be secure in the body they live in, so as well as balancing nutrition, I want to discuss the importance of other aspects of you and your child's lifestyle. Get full show notes and more information here: https://jillcastle.com/054

Today, my guest, Jessica Levinson, MS, RDN, CDN, and I are talking about meal planning and healthy meal ideas. We address the daily grind of preparing meals, and how to make them easier and less stressful for you, moms and dads. Learn how to create a simple meal plan and how to set yourself up for success on those busy nights of sports, church, and other extra-curricular activities your family participates in. Get full show notes and more information here: https://jillcastle.com/053

Today, I'm talking to Amy Roskelley and Natalie Monson from Super Healthy Kids. Super Healthy Kids is a tremendous resource, created by two real moms, offering recipes that encourage parents to share healthy meals with their kids in a variety of ways. One of my favorite things about the Super Healthy Kids' website is their focus on raising adventurous eaters! If you're in a rut, struggling to add variety and nutritious foods into your go-to meals, or frustrated by "picky eaters," you don't want to miss today's episode. Get full show notes and more information here: https://jillcastle.com/052

In this episode, Chris Rosenbloom, a sports nutritionist I've worked with in the past and continue to admire, joins me to focus on easy nutrition tweaks to boost teen athletic performance. Chris and I both have practical, evidence-based approaches to teen nutrition, especially among teen athletes, so over the course of this episode you'll be privy to simple, tangible approaches you can take to help your teen think differently about the food they eat. Get full show notes and more information here: https://jillcastle.com/051

When families sit down together and eat a home-cooked meal, children are being shown healthy eating habits by example, and everyone has a chance to reconnect after a busy day. There are several hurdles to jump over to make it to the family table, especially if the practice is brand new for your brood. That is why I am so excited to have Liz Weiss of Liz's Healthy Table podcast with me today to talk about how to overcome some of these obstacles. Get full show notes and more information here: https://jillcastle.com/050

I've talked about family meals on other podcasts before, but I've never devoted an entire episode of my own show to this very important topic. In this episode, will outline how to serve Family-Style meals, give you some general principles for success, and answer some of my most frequently asked questions. Get ready to have your go-to guide for all things Family-Style Meals! Get full show notes and more information here: https://jillcastle.com/049

When it comes to feeding babies and toddlers solids, there is conflicting information out there for parents. Feeding at this stage is incredibly important, so it is vital to be well informed. It's lucky we have people like my guest, Natalia Stasenko, as an informed resource for parents who are ready to enter the brave new world of solids. Natalia Stasenko is a dietitian and feeding enthusiast who is on a mission to reach a wider audience about what she calls a Flexible Feeding style. Get full show notes and more information here: https://jillcastle.com/048

On today's very special episode I sit down with my daughter, Gracie. I know many of you were curious about how my feeding strategies have played out now that my kids are older, so what better way to get the full scoop than from Gracie herself? Today, she is going to share all of her perspectives on what it was like to grow up with me, as well as how she makes healthy food choices in college and balancing her diet on her own. Get full show notes and more information here: https://jillcastle.com/047

I am lucky to have on the podcast today a fellow nutritionist, Leslie Schilling. Along with her co-author Wendy Jo Peterson, Leslie has recently published the book Born To Eat. This guide is all about teaching families how to have a healthy and balanced approach to nutrition. It emphasizes eating whole foods, eating together, and filling our diets with variety. Get full show notes and more information here: https://jillcastle.com/046

This episode is a short and sweet one all about how to get your children prepped for the holidays. You'll notice that the pressure you feel when the holidays come around is also a high-pressure time for children. They will be hugging and dining with more grownups, usually, than they are used to. They will be expected to sit at the table longer than usual and will be presented with food they aren't used to seeing. I'll share my best tips for helping your children make the most of their holiday season, keeping in mind your sanity too! Get full show notes and more information here: https://jillcastle.com/045

Many children struggle with picky eating at one point or another, but current research trends show us that for some little ones, it is not just a phase, but a recognized disorder. Melanie Potock is a Speech Language Pathologist and a feeding expert. She is a champion of early intervention, the author of many books, and a supporter of parents who are dealing with extreme picky eaters. Get full show notes and more information here: https://jillcastle.com/044

If you find yourself cooking multiple meals, or fighting a daily battle with your child to eat something other than hot dogs, then this episode is for you! Today, I had the chance to chat with my friend Dr. Natalie Muth. Through her philanthropy, healthy weight clinic, and her own pediatric practice, Dr. Muth merges together her extensive knowledge of nutrition and medicine to encourage parents and children to have a healthy relationship with food. Get full show notes and more information here: https://jillcastle.com/043

To make the best decision for your family, you need to understand milk nutrition. Especially for families with younger children, it is essential to know your alternative nutrition so you can ensure the rest of your child's diet compensates for the protein and calcium deficits. It's time to make an informed decision that upholds your child's nutritional needs and personal preferences. Get full show notes and more information here: https://jillcastle.com/042

I have invited none other than Nancy Clark onto the show this week. Nancy is the authority on sports dietetics. She is the best-selling author of Nancy Clark's Sports Nutrition Guidebook, one of the pioneers of performance nutrition, and a frequent supporter of athletes and teams nationwide. Nancy's goal is to help her clients feel confident while eating whole, energizing foods to fuel their practice. Get full show notes and more information here: https://jillcastle.com/041

Let's get into the mind of a champion. How do champions think? And how can your young athlete think like a champion? Dan Walsh is a former US National Rower and an Olympian. I invited Dan to come on the show because I've always been impressed with his attention to nutrition. As a coach, Dan hammers home the importance of nutrition for training and competition and sends the message to his rowers that nutrition is vital to success. Get full show notes and more information here: https://jillcastle.com/040

I am continuing with the theme of school lunch and tapping Brian Wansink for his perspective, particularly in the area of Smarter Lunchrooms. In this episode, not only does Brian discuss The Smarter Lunchroom Movement – or how the design, flow and layout of school lunchrooms can influence healthier food choices– he also dishes on feeding his own kids. Get full show notes and more information here: https://jillcastle.com/039

I'm so excited to have Donna Martin, RD on the show today to talk about school nutrition. Donna and I talk about school nutrition, breaking down the basics around the school lunch program, the strengths of the program, where we've been, how far we've come, and where the school lunch program is headed, as well as the daily challenges of being a school nutrition director, her career and more. Get full show notes and more information here: https://jillcastle.com/038

I've been getting a few questions here and there, so I thought I'd devote a show to answering them! In this episode, I unpack the recent news about lead in baby food, clear the air on what breastfed toddlers need for nutrition during their second year of life, and answer a question about choosing the right milk for a child who has a milk allergy. Get full show notes and more information here: https://jillcastle.com/037

Get kids cooking! We all know cooking with kids is a boon for helping build autonomy with food selection and eating, increase self-esteem, and encourage food knowledge. I chat with Jodi Danen, RD, creator of Create Kids Club, and dish on ways to keep family meals simple, get kids in the kitchen and more. Get full show notes and more information here: https://jillcastle.com/036

Just like you approach meals, you need a strategy to help your child snack better. With the average child snacking about 4 times per day, it's no wonder snacking contributes about 600 calories or 27% of their daily caloric intake. Today's episode details my 8 tips for helping you develop a snack strategy that will help your child eat nutritiously at snack time and better regulate his overall appetite and eating. Get full show notes and more information here: https://jillcastle.com/035

Let's talk about food allergies in children! A lot has been happening in this area – from new research findings, which have changed the way we introduce foods to our youngest children, to ground-breaking research in the treatment of food allergy. I asked Marion Groetch, a registered dietitian and food allergy expert located in New York City, to give us all the latest and greatest updates and strategies for managing food allergies in children. Get full show notes and more information here: https://jillcastle.com/034

Is caffeine the new drug for kids? Get too much and yes, just like a drug, a child can overdose and experience negative side effects, even death. Today kids are getting more of it at younger and younger ages. Caffeine can have dangerous effects on children and teens. We'll dive into caffeine and kids: the food sources, the side effects, the recommended caffeine intakes for kids of all ages, and how to monitor your child's caffeine intake. Get full show notes and more information here: https://jillcastle.com/033

We all want our kids to learn about nutrition. We can teach kids about nutrition through healthy eating activities. I chat with pediatric dietitian and author, Connie Evers, about how we can use healthy eating activities to teach children of all ages about nutrition. Get full show notes and more information here: https://jillcastle.com/032

Food rewards are one way to get kids to eat nutritious foods or a certain amount of food. But is using palatable foods a good way to incentivize children to eat? Researchers have studied their impact on children's eating, food preferences, and relationship with food and I cover it in this episode. Get full show notes and more information here: https://jillcastle.com/031

Kate Scarlata, RD joins me on The Nourished Child podcast to talk about the Low FODMAPS diet for kids. We dish on what this diet is, who it's for (and for whom it isn't), and the best ways to manage Irritable Bowel Syndrome, or IBS, in children. Kate is a registered dietitian, mom, runner, author and low FODMAP diet educator. She's on a mission to spread global awareness of the low FODMAP diet for those who suffer with functional gut disorders. Get full show notes and more information here: https://jillcastle.com/030

Are there foods that are off-limits in your home? Foods you won't allow your child to eat? Foods you consider unhealthy, toxic, or "bad" for your child? Today I'm talking about food restriction – the controlling feeding practice parents may use to encourage healthier eating–and forbidden foods—those foods that are high-fat, high-sugar, relatively low-nutrient foods such as sweets, chips and sodas. How you handle those foods you consider taboo for your child to eat? Do you forbid or restrict them? Get full show notes and more information here: https://jillcastle.com/029

Whether you're a parent, a teacher, a friend, a relative, or a healthcare provider, you probably know of a child with Type 1 diabetes. In this episode, I talk with Sylvia White, a Registered Dietitian and Certified Diabetes Educator who lives in the Memphis TN area. She's been a RD for over 25 years and specializes in diabetes. Her three children, two of which have type 1 diabetes, have inspired and informed her work. Get full show notes and more information here: https://jillcastle.com/028

The thin child can cause great worry to his parents. Sometimes, parents use ineffective strategies to get their child to gain weight and grow, including negative feeding practices, in an attempt to get them to gain weight. From toddlers to teens, the thin child who is not eating enough is just as much a concern to a parent as the child who overeats. If your child is thin and you are worried about whether she is getting enough nutrition, this show is for you. Get full show notes and more information here: https://jillcastle.com/027

Kids experience distraction, external pressures to eat more (or less), and are even the subject of parent fears surrounding eating certain foods or eating too much, and as such, it's easy for them to fall down the rabbit hole of mindless eating. In this episode, I chat with Maryann Jacobsen, MS, RD and author of the book, How to Raise a Mindful Eater. She gives us tools and tips for raising a mindful eater in a world that tends to be mindless when it comes to eating. Get full show notes and more information here: https://jillcastle.com/026

Finding that perfect balance to support growth, athletic performance, and a healthy weight can be a difficult task, especially when dieting and supplements enter the picture. In this episode, you will learn the ins and outs of dieting and supplement use in young athletes, from the risks and downsides, to the influence of peers and parents. Get full show notes and more information here: https://jillcastle.com/025

Childhood food insecurity has far-reaching effects on the growth, development and academic potential of the young child. Food assistance programs and affordable food are critical to the health and well-being of food insecure children and help remedy child hunger. In this episode, I talk with registered dietitian and food insecurity expert Clancy Harrison about childhood food insecurity and affordable food. Get full show notes and more information here: https://jillcastle.com/024

One of the most frustrating things for a parent is when kids won't eat. We hear a lot about overeating, but what about when your child won't eat enough or a healthy balance of foods? There are reasons kids won't eat, and it's not always because they don't like the food that's offered. In this episode, I look at some of the most common reasons kids won't eat. Get full show notes and more information here: https://jillcastle.com/023

The idea of food affecting behavior and attention has been around for decades. Certain foods help our children learn, focus and behave in a world full of distraction while others, such as artificial food dyes, seem to hinder these skills. I chat with food dye researcher Laura Stevens in this episode and uncover what we know about artificial food dyes, ADHD and our food supply. Get full show notes and more information here: https://jillcastle.com/022

It's the end of the year. Do you set family nutrition goals or are you of the resolution mind-set? I, myself, am of the goal mind-set. I believe you have to look back in order to look forward. How you move forward may differ from person to person. In this episode, I cover the gifts and gaffes of 2016 for me, and talk about the virtues of goal setting for the coming year. Get full show notes and more information here: https://jillcastle.com/021

Teen talk –a tricky topic when it comes to raising good communicators. Why? Communication can shut down, become dysfunctional, or send unintended messages, especially in the teen years and with the job of parenting. In this episode, I speak with Nicole Burgess, a Licensed Marriage and Family Therapist and creator of the Launching Your Daughter Podcast, about raising daughters who are strong, assertive and good communicators. Get full show notes and more information here: https://jillcastle.com/020

What if you could make a better breakfast with breakfast recipes that are super fast and nutritious, delicious and a home run every time? Today's guest has just the book you need! Katie Morford, author of Rise and Shine: Better Breakfasts for Busy Mornings, has a cookbook focused on fast and fabulous breakfast recipes your child will love. Get full show notes and more information here: https://jillcastle.com/019

At a time when rates of osteoporosis are climbing and the consumption of calcium and vitamin D are suboptimal, the question of bone growth in children is a natural one. How do we ensure children are developing healthy bones during childhood? In this episode, I dig into this questions and more in my interview with Dr. Taylor Wallace. Get full show notes and more information here: https://jillcastle.com/018

Need some new and creative lunch ideas? How about a lunch box packing app you can't refuse and the story of a mom's entrepreneurial journey? Meet Gillian Fein, my guest in this episode of The Nourished Child podcast, and the creator of LaLa Lunchbox and LaLa Breakfast, the meal planning apps that make raising the next generation of healthy eaters possible! Get full show notes and more information here: https://jillcastle.com/017

Certainly, good eating habits, as well as general food habits, are some key signs of a healthy relationship, but there's more to the story. What about body image? What about the influence of media and well-intentioned healthcare providers? I dig into all these questions and more in this with Julie Duffy Dillon. She is the creator of the Love, Food podcast, a registered dietitian, licensed therapist, and mom. Get full show notes and more information here: https://jillcastle.com/016

First food for baby and toddler is fundamental for your child's future health. Yes, what your child eats early on can lay the foundation of food preferences, healthy eating and more. In this episode, I interview Karen Ansel, M.S., R.D.N., C.D.N., a nationally recognized nutrition consultant, speaker, journalist and author of The Baby and Toddler Cookbook: Fresh Homemade Foods for a Healthy Start. Get full show notes and more information here: https://jillcastle.com/015