Veggies & Virtue

We have all been new moms, navigating our ways through. And many of us have probably felt the eyes looking on and unsolicited opinions offered when we simply weren't prepared, needed a hand, or felt completely clueless. Hopefully, many of us have also had the fellow mom or female in our life who stepped in - to offer the wipes, entertain a child, or share the encouragement. Because as moms, we are ALL learning as we go and growing in the process. And as we learn how to do better, I hope and pray this is a community that helps pay that information, encouragement, and empathy from experiences shared forward. For that truly is the mission of Veggies & Virtue being about the mealtimes, messes, moments, and ministry of motherhood. It is also why, in today's episode, I share one of the missions behind my newest free cheat sheet: 72 easy snack ideas for kids this summer! As a new mom, I too have had children demanding a snack in the minutes before a healthy meal was ready. I have found myself with a kid who is hungrier than the snack I packed. I have wondered, "Will this fill them up enough to...." You fill in the blank with your example, because I know, we all have been there. That is why, with my Level Up Snack Guide, I walk you through some easy examples of how to think about snacks. Not in a healthy/unhealthy way nor elevating some and demonizing others. Simply put, this is to nourish your children just a little bit better by planning snacks and eating opportunities around time spans and appetite levels. You can grab the guide here (for free!). Then, as you use it and find it helpful, please pay it forward and pass it along to a fellow mom. We ALL can appreciate a good mom hack that makes our lives easier!

Whether you get any flowers, nice gifts, or little to no acknowledgement at all this Mother's Day, I want you to know - I see you. I see the effort you are putting into feeding your family, stocking the fridge, cutting the grapes, and wiping the sticky hands. I know the spills you endure, the seemingly fruitless attempts you take to offer a new food, and the hopes and dreams you have for your child to not face the same struggles with weight, body image, or eating that maybe you did. I see you. And as hard as the mealtimes, messes, moments, and ministry of motherhood can be, I take this episode to remind you that 1) You are doing a great job, and 2) keep going, friend. The generational chains you are breaking are going to bring a breakthrough! SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

It can be so easy for one challenge to precipitate the next, including in feeding our families. As valid as the initial struggle, worry, or issue is/was, if we aren't careful, it can take our families down a whole path we never intended to journey on. That's why, in this episode, I share the parallel between being a parent of a picky eater and a situation that came up with my 7-year-old at school. Hopefully, you will see that the courage in a child is actually quite similar to the courage we as parents must come up with to put a stop to the negative trajectory we face in feeding our families and how we can step out and step up to put a stop to the domino effect that is bringing us down. SHOWNOTES: Sign up for a FREE 30-min Strategy Session here. Leave me a voice message to be answered on the podcast here. Get on the waitlist for the next round of Mealtimes Made Easy Method here.

I was so fortunate to get to go on an incredible girl's getaway with my girlfriend, Allison, last weekend. And while we were away in Utah exploring Zion National Park and Bryce National Park, I shared some of the amazing pictures and videos from our girl's trip on Instagram. With many of you asking for the details from our trip, I thought I would give you a 20-minute recap of why we planned this, where we went, how we got there, what we did while away from our families for five days (and four nights), and the things that I thought were the highlights. This way, for any of your looking to plan your next girl's or couple's getaway, you have my advice on an INCREDIBLE option complete with a drag and drop itinerary to make your own. I am a sucker for combing through every review on everything I book before a trip. So, seeing how it was my girlfriend's year to plan this trip and she blew me away with all the Best of's in Utah, I wanted to share my personal review to save you some time on future planning. I give this girls getaway five stars (but think it would be an amazing couple's getaway as well!). SHOWNOTES: Here are some of the local companies near Zion referenced in the episode: UnderCanvas - Zion National Park Cliffrose Resort - Zion/Springdale Amazing Adventures - Jared is the owner and was our guide I saved my Zion stories to highlights as well over on Instagram @veggiesandvirtue

Are you feeling anxious about your kids being home all summer? Does the idea of their endless snacking stress you out? Have you been wanting to offer easy, healthy snacks all school year long but always find yourself in the same rut with a rushed routine? If so, today's episode is for you! We are talking about 5 ways you can repurpose the common tray to make impressive and satisfying kids snacks feel truly effortless. SHOWNOTES: Looking for easy yet healthy snacks for your kids? Get your FREE Level Up Snack Guide here. Missed your Lunch Packing Printable over the school year? Download it for free here. Need help setting your home up for success this summer? Let me help! Book a free 30-min strategy session here.

Are you looking at summer and hoping that a different routine will help your child try new food? The slowed pace of non-school nights and grilling outside as a family can offer a lot of expansion in a child’s diet. So let’s find out how to include a seasonal vegetable, like asparagus, as an opportunity to include new foods on our family’s meal plan and introduce our child to new seasonal vegetables. In this episode, we talk through: How to pick asparagus out at the store My favorite ways to prepare asparagus for an EASY family meal Descriptive language to use (to replace, "ewww....that's gross!") For more of the links shared in today's episode, see the links below! Find items mentioned on my Amazon storefront here. Check out the book referenced in today's episode, 101 Descriptive Words for Food Explorers. Score community-only discounts from some of my favorite small businesses here. Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

After starting my business online and primarily on Instagram six years ago, I felt led to share what the Lord has been teaching me lately through the growing pains of self-employment, entrepreneurship as a Christian, and juggling the demands of motherhood. Based on a sermon, shared with me by Cason of the Her Pursuit Podcast, that is titled, Don’t Stop of 6, I hope this episode will encourage you to keep going, keep praying, keep trusting, keep marching, friend. There is so much God has and IS preparing us for, so let's march it out together starting with this episode. SHOWNOTES: Score 36% off with my birthday sale! Shop here. Use code BIRTHDAY at checkout! Need to find your way forward? Book a free 30-minute strategy session with me here.

We all have them - you know, the meals that our husbands and us love that our kids refuse to even touch, taste, or tolerate. It can steal our joy right out of eating it, especially on the busy weeknights when dinnertime is a train moving in two different directions. That's why, in this episode, I share a real-life menu and mom-night from my home and family to you and yours. I walk you through how I applied these 4 steps to overcome picky eating with my three kids and a menu that has long been their least favorite. And, I shared how these same 4 steps can be used with each and any meal idea you drag and drop an easy weeknight dinner idea into! It simply takes perspective for how all the puzzle pieces fit together + practice, practice, practice. SHOWNOTES: To learn more about Mealtimes Made Easy Method, read more here. Curious about joining the June enrollment of the Mealtimes Made Easy Method? Get on the waitlist here. Need one on one help to overcome feeding challenges in your family? Schedule a free 30-min call with Ashley here.

We all want our kids to eat more fruits and vegetables. And yet, how confident are you to walk into the store, pick the given produce, and bring it home to prepare it so your kids can actually reach for it as easily as they do that crinkly bag of crackers? Exactly. Majority of us are guilty of that. We are motivated and yet, we are too often intimidated. That's why, in these fruit and vegetable of the month episodes, I hope you find yourself moving through many of the simple barriers to offering more fruits and vegetables to your family. With this, I know you will begin feeling more confident as the parent in how you feed your kids and more encouraged with what your kids are actually eating! SHOWNOTES: Ask me a question on my pineapple-related posts over here! Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Easter may have passed, but I know a lot of homes are still trying to put up the plastic eggs, Easter baskets, and figure out where to keep all that Easter candy! As parents, we can feel that it makes sense to hide the candy and put it totally out of reach - for our kids sake and own temptation towards the pastel-colored candies. However, in this episode, we review 3 ways to set boundaries with leftover Easter Candy that promote a healthy relationship with all foods - Easter candy included. In this episode, we will talk about: Where to keep leftover Easter candy Boundaries around when leftover candy is offered How to promote neutrality in what foods you offer to foster a healthy feeding environment SHOWNOTES: Sign up for a free 30-minute 1:1 session here. Listen to episodes from the Halloween series on candy here, here, here, and here. Ask me a question here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Do you feel like you quickly fall in a rut with what meals or snacks to make your family? I get it! As a busy, Christian mom with three kids myself, I don't always (or often!) have the mental energy or physical capacity to come up with new, nutritious ideas day after day. That's why, in this episode, we take 20-minutes to power through a meal planning exercise that will transform the way you look at your day, week, and month. We talk about: How to identify the time blocks you have for making healthy breakfasts, lunches, dinners, and snacks actually happen as a busy family How to come up with your "Core Four" family-friendly meal ideas each week How to add variety without added overwhelm How to use those time blocks to adjust your menu ideas so you feel like your meal plan supports you (rather than it making you feel even more stretched thin!) SHOWNOTES: Score 36% off using code "BIRTHDAY" on Combination Cards in April. Shop here. For more meal planning episodes, check out those from March, February, and January. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here.

Are you looking for a fun way to switch up the menu this week? Then, look no further than this episode. Because while we have been talking all about eggs this week, in this episode, we go over: How to do a Muffin Tin Meal Easter-style, using egg cartons and plastic eggs Supplies you need Foods that work well for easy, healthy kids lunch or snack options Friendly reminders to be cautious about choking hazards Leaving one egg empty, for fellow Christian families who want to incorporate their faith into this fun and festive lunch idea SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Are you overwhelmed with the number of options there are with eggs these days? For a single ingredient food, there are so many marketing terms added to cartons of eggs that easily confuse any consumer. That's why, on this episode, we talk about: What kinds of eggs should you buy? The nutritional impact of a hen's living environment and diet on eggs The pros and cons among conventionally raised, free-range, and pasture-raised eggs How to align your values with your food budget to get the most bang for your buck SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Are kids ever allowed to just "not like" something? This is a question that commonly comes up, and while it could be an episode all on its own (and maybe soon will be one!), for the purposes of today's episode, we are talking all about: Should your child learn to like eggs? Unless your family fits one of the first three criteria I share on the episode for why it makes sense to avoid eggs, then yes - eggs can be a nutritious option that is versatile, economical, and easily available for many families. But how do we see eggs as an egg-cellent egg-xample for the feeding environment we as parents want to foster at large? There are so many ways to crack open this question. Well, today we will take a step back to evaluate: Does your child love eggs? Or are they still learning to like them? How to approach non-preferred foods, like eggs, as well as add variety and overall acceptance as one learns to like eggs What kind of options you have for exposing your kids to new foods, like eggs, even if they won't eat them yet SHOWNOTES: Concerned about possible food allergies to eggs? Access more information here. Need to create a Love it, Like it, Learning List of your own? Download the free template here. Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here.

I know, it seems crazy right?! I still don't quite understand why exactly this episode about how to make the perfect hard-boiled egg has taken off exponentially more than any other episode in the 1+ year history of the Veggies & Virtue podcast. But it has! So, in the spirit of Easter this coming weekend, I wanted to put it back at your fingertips. Plus, since I know a lot of us are going to be boiling eggs to dye with our families, it seemed like an appropriate time to talk about eggs, the nutrition we can get from them, and all the applications for learning to like everyday staples (like eggs). To start, here's what you need to do: Tune in to today's episode for more on what to expect this week. If you didn't hear my favorite way to boil eggs the first time, go give it a listen here. If you know and love this method as much as I do, use this link to share the episode with a family member or friend. I *promise* they will thank you for sparing them the annoyance of an egg that is a pain in the butt to peel. Follow the Veggies & Virtue podcast so that you get bonus episodes each day in your podcast library. All you need to do is tap the top right corner of your podcast player and select "follow show" or "subscribe." Last, if we aren't already friends on Instagram, let's change that. Follow me @veggiesandvirtue as I share visuals for each episode this week. Or, share a screenshot of you tuning into the show and tag @veggiesandvirtue. Have an egg-cellent day, and I will see you back here tomorrow!

Are you a March Madness fan? Whether you come from a fellow sports-loving household like ours or have no idea what I am referencing, you are going to get a fun, new idea out of today's episode. In it, I share with you: What our family's March Madness Bracket Challenge looked like (circa March 2020) How you can create your own bracket challenge to introduce new foods, add variety, and incorporate more nutrition into your family's favorites Some of the steps and key takeaways to trying new foods with your family (picky eaters included!) SHOWNOTES: Want to approach eating a new food more like my analogy with swimming? Listen to the episode here. Looking for the kid-friendly smoothie blog post I did after this challenge? You can find it here. Want to order The Smoothie Project Cookbook we used for our challenge? You can find it here. Not yet on my weekly newsletter? Get community-only insights, updates, discounts, and more here. Need a dietitian to coach you and your family in the arena of feeding? Reach out to work with me here.

With this listener submitted question, we discuss how to eliminate mental and physical clutter around meals as busy moms. Many of us were raised to store everything in a recipe box, but now, with electronic, app-based, and an ongoing appreciation for hardcopy cookbooks, it can be hard to organize healthy meal ideas for our family. That's why, in this episode, we discuss: Three ways to organize recipe ideas on daily, weekly, monthly, and annual meal plan ideas for busy families The pros and cons of each approach How to know if a method is working to help you be more consistent with healthy habits in all seasons of life SHOWNOTES: Leave me a voice message to be answered on the podcast here. Sign up to work with me 1:1 here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Does your child need to eat more vegetables? If they are like most typical kids, of course they do! And while we may know this to be true, I know that many parents are triggered by their child's tantrums - including those that happen at or around the table. So, instead of feeling scared about their food refusal or unsure how to handle it when you do expose a food and your child throws a fit about it, let's approach this common veggie of the month with a totally different vibe. In this episode, we will discuss: How to help your child eat more vegetables, including one's like carrots Where to get started to minimize child tantrums and parental triggers How to help your child learn to like new foods with a patient approach to cultivating internal motivation to eat and enjoy real foods, like vegetables SHOWNOTES: Get easy to try food play ideas with this free printable. Wondering when carrots are safe for kids? Check out this resource to minimize choking risk with raw carrots. Sign up to work with me 1:1 here. Ask me a question here. Register for Mealtimes Made Easy Method here. Join my email community here.

Do you find yourself wanting to improve your family's diet and expand on the healthy choices you are making, but as a busy mom, you just don't feel like you have the capacity to do the things you need to do? Well, I get it. As a Christian mom of three juggling many of the same demands you are, I know how we can both want and value something and yet question why we aren't actually making the changes required to see the positive changes towards achieving it. That's why, in this seasonal shift episode for spring, I highlight: What I learned through our bathroom remodel and how it relates to feeding our families What you need to do to get in a posture of expectation to healthy lifestyle changes How to prevent from prematurely pivoting on a plan What I found kept me accountable to see the healthy changes through Encouragement to identify the season you are in and use it for good growth that adds up overtime SHOWNOTES: Curious about the hair care plan and products I used? Visit her post about it here. Have a question? Ask me here. Need one on one support? Sign up for a personal session here. Looking for a plan to make feeding your family feel easier? Learn more about Mealtimes Made Easy Method here. Want to stay in touch? Join my email community here.

Looking for Easter basket ideas for kids that aren't candy? Nothing against a cadbury egg or jelly beans here, but as a Christian, mom, and dietitian, I know that I am often looking for more fun and festive ideas to add to my kids Easter baskets than candy alone. That's why, in this episode, I share with you easy and healthy Easter basket ideas for kids. These are tried and true Easter basket ideas that I have rotated through over the years with my own three kids. None of these are necessary, of course, but any one of the items mentioned may be a fun additional to your family's Easter celebration. SHOWNOTES: My 50 Favorite Non-Candy Easter Basket Ideas Candy-Free Easter Egg Filler Ideas My Amazon Shop: Easter Baskets Find items mentioned on my Amazon storefront here. Score community-only discounts from some of my favorite small businesses here. Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Whether you find yourself going into spring break or just asking a question that I first covered this time last year, today's episode is going to help you know how to raise a healthy eater amidst eating out at restaurants as well as when routines are "off" during seasons like spring break. You will walk away knowing both my advice and experiences as a dietitian mom of three, so that you can rest assured that time away travelling doesn't have to ruin your child's diet. Instead, tune in as we cover tips for how to feed your family easier and healthier, even when at a restaurant or on a vacation. SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

As parents, we can worry when our kids don't eat a lot of vegetables. Between the vitamins, minerals, fiber, and antioxidants, we feel that our kids aren't getting what they need if not from that food group. Thankfully, there are things we as parents can do to raise healthier eaters. And no, I don't mean bribe, force, or coerce our kids to eat more veggies! Instead, as parents we ought to rest assured that fruit offers a lot of the same nutrients vegetables do. So, keep expanding on the variety of fruits your child eats and enjoys, while they learn to like a wider range of vegetables - including with this fruit of the month! For March, we are talking about all things mango. Mangoes are a particular favorite with my three kids and have endless ways to be enjoyed. Tune in to learn how to pick out, cut up, and offer mango to your kids as an easy and healthy snack or side item. SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

As New Years resolutions fade and the busyness of springtime is in full swing, we need to be intentional about how we get family meals on the table each night. That's why, in this episode, we breakdown the objective definition of "easy" when it comes to easy family dinner ideas. Because whether you are a busy mom with several kids in extra-curriculars or you are a postpartum mom with an infant on your hip and toddler at your ankles, we all need easy dinner ideas! In this episode, I walk you through: The act of time-blocking when meal planning Assigning a number to what your capacity is to pull off healthy dinner ideas How to work backwards from time to idea (instead of the more common opposite approach) Why you need to give yourself permission for "off" nights that don't require a lot of energy Utilizing your seasonal meal plan amidst any month's schedule or demands SHOWNOTES: If you would like access to my one-week of quick & easy dinner ideas, click here. Need some one-on-one support? Sign up to work with me here. Have a quick question? Leave me a voice message to be answered on the podcast here. Searching for a feeding framework that works? Find out more about Mealtimes Made Easy Method here.

A friend and fellow mom of three recently told me about a takeaway that she had as a major aha from the book, Memory Making Moms. And although I still haven't read the book myself, I appreciate that this was an easy trick I could quickly and easily implement in attempts to be more intentional with my time as a busy mom. And because some of the non-feeding stuff of motherhood seems to really resonate with you, like the Valentine's love notes featured in episode 100, I wanted to take a minute to stop and share this idea with you...as I am so thankful my girlfriend did with me! SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

Do you ever feel like your kid just doddles or is distracted at the table? Or, in attempts to get some added one on one time with you, they take way too long to wrap up a meal? Or, maybe you are tired of telling your child to hurry up and eat and the tone that sets at the table. There are so many reasons kids can take a long time to eat. Thankfully, there are also a lot of productive strategies parents can implement. That's why, in this episode, we will talk about: How long is too long for a meal to go on? Factors that may be contributing to extra-long mealtimes The verbal and visual cues that do and don't help a child "eat faster" SHOWNOTES: Does your child barely stay seated long enough to eat? Listen to this past episode here. Need a visual cue for the table, like a sand timer? You can check out some of my favorites here. Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here.

Want to branch out and add some variety to your child's list of love it foods? Of course, you do! We ALL do! We are all looking for easy wins, and yet, I know firsthand how intimidating it can be to offer our kids new foods. That's why our monthly series featuring one fruit or one vegetable (listen to episode 103) is going to give you the know how you need. In this episode, we are going to: Highlight kiwis as the fruit of the month for February Talk about how to pick out a good kiwi at the store and why you would even want to Go over low-effort yet very-effective ideas for how to offer it to your kids Walk through the learning to like it process with a fury yet fun new food, like kiwi Encourage and equip YOU, mama, that you can do this...one fruit at a time, one month at a time, one mindset shift at a time. SHOWNOTES: Check out my favorite book of smoothie recipes here. Order my friend Dani's awesome book with 101 Descriptive Words for Foods here. Stock up on some kids safe knives here. Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

We all want our kids to have healthy diets and strong immune systems. But it can be confusing to know, do the often sugary, sticky gummies really help with this? Hear how I answer this mom's question from one of our live community calls within Mealtimes Made Easy. Because although the specific nutritional needs of each child are unique to what they eat (or don't), there are some general things you can do as a parent to see if investing in additional supplementation might be merited, and if so, what vitamins even make sense to offer. For more info on the links shared on today's episode: Sign up for discounts on high-quality supplements here. Sign up for a one-on-one consultation with Ashley here. Find out more about Mealtimes Made Easy Method here.

There are somethings that seem so normal and natural to me that I know other moms may scratch their heads about. One of which is, how to manage a child's constipation. The other is, where to find health foods like kefir, chia seeds, and coconut oil in the store. That's why, after working through this privately with a client recently, I thought I would do an episode on the show to have you come shop with me. We walk through what to think about when grocery shopping for more specialty food items, as well as where you can find these (and for the best price!). So, whether you are looking to help get things going in your home (figuratively or literally!), the three ingredients we shop for today are nourishing, natural staples for any family. SHOWNOTES: Sign up to work with me 1:1 here. Leave me a voice message to be answered on the podcast here. Find out more about Mealtimes Made Easy Method here. Join my email community here.

There is often a perception that frozen food is not as healthy as fresh. However, whether packed at its peak and frozen by a food manufacturer or in attempts to minimize both food waste and rising grocery costs, frozen foods can be a real asset to a busy family’s overall diet. With plenty of tips and tricks to optimize taste, texture, and a food’s overall nutrition, we are going to go over: Misconceptions about frozen foods Considerations for what your goals are with freezing more food What container types keep frozen food tasting the best and to have the best nutrition Some of my favorite foods to freeze 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.

Moms often ask me, How do I get my child to eat more vegetables?! And while there are 101 ways that I can answer that question as a dietitian, I think the most effective model is to equip you with the skills to shop for, strategies to offer, and systems to include vegetables for your family. To simplify the grandiose goal of getting kids to learn to like vegetables, we will focus on one fruit and one vegetable each month during the year of 2023, starting with Cabbage for the month of February. Emphasizing seasonality for produce you might have the easiest and most economical access to, we will talk about: How to pick a good head of cabbage How to store cabbage How to offer cabbage to your kids How to expose your child to cabbage (even if they won't eat it yet!) How to enjoy cabbage (as a catalyst to learning to like cabbage lots of ways!) This is by no means an all-inclusive list and doesn't even begin to touch on all the ways to enjoy cabbage. But, I know that it will inspire you, encourage you, and hopefully, prompt you to take action exposing your family to a new veggie each month. SHOWNOTES: Episode 34: How to keep the tone at mealtimes comfortable and yet still push our child out of their comfort zone 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.

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 Crayons: You color my world Bubbles: You blow me away Crazy Straws: You are X-straw special Stampers: Your friendship is stamped on my heart Keychains/Pop-it Keychain: You make my heart pop Pencils: I think you are SHARP Pens: You're the one WRITE one for me Whoopie Cushion: WHOOPIE! It's Valentine's Day Ruler: You RULE! Sticky Hand (or Stickers): I am STUCK on you! Puzzle: I love you to pieces! 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.

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.

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: I love watching you learn new things I love how determined you are I love how you set goals and reach them! I love seeing you use your imagination I love how much effort you put into things that matter to you I love your willingness to try new things I love how helpful you are I love what a kind friend/sister/brother you are I love watching you be patient with yourself and others I love how you put others first I love how much you care about people I love your desire to do good in this world I love that you ask me for help when you need it I love that you never give up I love that you are a problem solver I love watching you learn I love spending time with you I love how you consider the needs of others I love who you are and who you are becoming I see you working really hard, and I am proud of you I know you will do amazing things Your giggle brightens my day Your smile always makes me smile Your jokes are so fun Your hugs make me feel so loved Your kindness makes a difference Your prayers encourage me Your laughs is one of the best things about you You have great ideas You are a great leader You are loved You make me smile You are gifted You are so talented You are courageous You are beautiful inside and out You make others feel special You make people feel so loved You make everyone feel included You make others feel important God has created you to do great things God has created you to make a difference God has given you the gift of ________________ I am so blessed to be your mom I have never known a joy like you veg I delight in you as my son/daughter Starting my day with you is my favorite thing Spending my day with you is my favorite thing Ending my day with you is my favorite thing 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.

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).

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.

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.

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.

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

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.

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: Adjust your expectations Accepting everyone’s plates will look different and that’s okay 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)

As moms, we want easy AND healthy meal ideas, but so often we feel like we have to pick it is one or the other. It can feel like the tradeoff for spending less time on a meal is buying more expensive pre-made products (so not to sacrifice quality) or sacrificing some of the nutritional quality to buy ready-made items that are at a lower cost. That’s why, in this episode, we are going to chat about 4 ways you can cut the time and energy you put into meal planning and prep by half...without compromising the nutritional quality! I walk you through four simple mindset shifts that will make you wonder why you haven’t already been approaching meals this way sooner. So, get ready, as you are about to save yourself SO much time and energy! Also, because I know meal prep isn’t for everyone, be sure you are signed up for my upcoming workshop! In it, I am going to give you a simple roadmap so you can reduce mealtime overwhelm … EVEN WITHOUT MEAL PREPPING. Sign up here. SHOWNOTES: Have a question? Leave me a voice memo. Want to join my upcoming workshop? Register here (it's free)

My most popular blog post of 2022 was one titled, 15 easy dinner ideas from Costco. And despite this being an old post that I majorly need to update, do you know why I believe this post gets more traffic than any other YEAR AFTER YEAR? Because as moms, we need easy. We crave assemble and eat ideas. And, whether you work inside the home with littles always at your ankles or outside the home and are rushing home to make dinner for hangry kids, one of the number one trends I see us all secretly searching for is: convenience. That's why, in this episode, we talk about how to meal plan the month ahead with simple strategies and a straight-forward system that fits YOUR schedule! SHOWNOTES: Register for my free, online workshop 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.

If you have been around here since the beginning of Veggies & Virtue or joined me in this journey somewhere along the way, you likely know that I tend to be a pretty open book. I am a heart on my sleeve, share-all, enneagram-2 (wing-3), empath type. So naturally, I have all the feels as we close out this first year of podcasting, But even for me, this last episode of 2022 feels a bit like I am over-exposed. Whether it be as I share about my faith, my mental health journey, or the calling of being a “colaborer” that I have feel deeply spoken over my life in 2022, I lay it all out here. It might not be for some of you, but I hope it resonates with others of you. SHOWNOTES: Have a question? Leave me a voice memo. Want to join my upcoming workshop? Register here (it's free) Have questions about my PPD/PPA journey? Read the OG blog post

As we reflect on last year and look forward to the coming year, as moms we are constantly looking for how to make things easier and more efficient. However, as I share in this episode, there is a vulnerability here when it comes to reaching our health goals rather than growing lazy as we go. SHOWNOTES: Join my upcoming workshop here!

On today's episode, I am sharing a little snippet from my most recent Q&A call from within the Mealtimes Made Easy Method. On this particular call, one of the moms was sharing how she's been sick and how she feels like they got thrown into survival mode. Despite all her good intentions and proactive efforts through the course (opening for enrollment again in January!), she was asking for advice on how to handle meal planning and feeding her family when life forces you to slow down and take it one day at a time. Because I already had planned to talk about the seasonal shift into Winter, I thought I would share this little audio with you all as well. We talked about: What it looks like practically and tactically to give yourself grace How to come up with a "baseline" that survival mode can operate off of and future habits can stack off of (as energy allows and seasons shift) The concern over "variety" (or lack thereof) in seasons when you are barely making it (and not offering the variety you aspire to give your kids) I know this episode is going to encourage many of you, whether you find yourself in a "winter" of sorts - literally or figuratively! For more on the "Rhythms of Real Life" Bonus Blueprint, check out Mealtimes Made Easy Method (enrollment opens again in January 2023!). SHOWNOTES: Sign up for my upcoming, online workshop here. 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.

For the thousands of you who joined this year's Muffin Club, you know that we are now at the end. It's over. And for many of you, I know that can feel disappointing or like all "good" momentum will be lost amidst the holiday hustle, change of routines, and New Year. But in today's episode, I want to encourage you to see the end here as the beginning as we talk about: Identifying the root of a problem Adapting when our attempts aren't effective Accepting help when it is offered and available This episode is going to leave you with a visual you likely find yourself stuck in often. But by the end, you will see how to overcome any bump in the road with little physical disruption or emotional frustration. SHOWNOTES: Sign up for my upcoming, online workshop here. 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.

Since Muffin Club started nearly six weeks ago, we've talked about how it really is a microcosm for more important things than just muffin recipes, like: Habit stacking Setting up systems in your home that help simplify mealtimes Creating sustainable habits so that the never-ending task of feeding your family doesn't feel quite so exhausting Learning how to develop the necessary skills so that you have the muscle it takes to continue to feed your family from a position of a really healthy relationship with food Considering what a good support system looks like in our digital, access to everything world So, as we wrap up this season's worth of healthy snack ideas for kids (in the form of muffins), I want you to think through the three questions covered in this conversation. Each will lend insight to what about Muffin Club worked for your family, made feeding feel easier, and gave you a springboard for healthy habits at the start of the New Year. SHOWNOTES: Sign up for the final week of Muffin Club here. Register for my upcoming, online workshop here. 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.

Do you ever notice that when you're in a state of too much mental clutter, you somehow just add to the mound in attempts to find a way out? It's as if, when our brains are already spinning with ideas and yet we are feeling stuck in the spiral of insecurities and struggles of feeding our families, that we reach for more, more, more. ...and we wonder why we still struggle. But because of this piecemeal, grab as we go, random, haphazard approach, we aren't making momentum month after month, year after year. The reason we struggle in the same ways is because we don't have systems set up nor the skills built nor strategies in place to actually create healthy habits. We also are turning to all the wrong people and places for support. That's why, in this episode, I am going to challenge you to evaluate some of the reasons that you may be feeling stuck and what may be adding to your overwhelm. With this, you can walk away with a clearer perspective on how to best take action come the New Year! SHOWNOTES: Read the transcript Sign up for the free workshop in 2023

Did someone comment on your kid's weight, how they ate (or didn't), or the way your family approached feeding over Thanksgiving? Unfortunately, this is a common time of year to feel stressed about facing awkward situations with friends and family around the topic of your child's diet, weight, and eating habits. If you have a picky eater or a child that is visibly anything above or below the 50th percentile (which, not to worry, is NORMAL!), then you (and your child) may be particularly subjected to these kinds of comments. So how do we respond appropriately without reacting in our rightful annoyance? It is natural to feel defensive, and yet like many areas of parenting, some people really aren't open to a conversation; their comments are simply there to take and do what you wish with. That's why, in this episode, we are talking about the three components to a healthy response to unhelpful comments that come in. We will address how you can advocate for your child, stand behind your feeding approach, and outsource to an expert when more back up is needed and/or requested. SHOWNOTES: Read the transcript

Do you feel like you are getting stuck with making progress to feed your family? Is the indecision of how to handle your child's picky eating leading you to be all or nothing - setting unrealistic expectations or floundering in feelings of defeat? Are you getting overwhelmed because the endless decision of "what to make" each day feels daunting? In this episode, we take a look at three mistakes that you might be making and ONE thing you can do to not fall into those traps. SHOWNOTES: Read the transcript Sign up for the 2023 Workshop