Explore every episode of the podcast Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again
Dive into the complete episode list for Anti Diet Revolution: Non Diet Weight Loss, Food Freedom, Never Diet Again. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Title
Pub. Date
Duration
Feeling judged? Empower yourself through food freedom
12 Jul 2023
00:07:19
How the medical field promotes diet culture
05 Jul 2023
00:10:09
7 Tips to Combat Daily Diet Culture Messaging
03 May 2023
00:07:18
Create MORE Time By Dedicating Time on Your Health Goals
25 Aug 2021
00:10:30
One of the most common reasons I hear women say they can’t meet their health goals is that they don’t have time.
We live busy lives with careers, family, socializing, and all the logistics related to running a busy household.
We often put ourselves, and our health, on the back burner, prioritizing everyone before our own needs.
But what if dedicating time to ourselves, to our health goals or weight loss goals, can actually CREATE more time?
Wouldn't that be cool?
That’s what I’m here to propose to you today.
First of all, we spend a lot of time thinking about our wellness goals. That new health goal actually takes up a lot of your mental energy just having it mill about in your head.
Often that energy and time spent thinking about the goal, shows up as guilt which is extremely counterproductive.
If we actually committed to doing the thing, we free ourselves up from that angst, and actually create time for ourselves because we’re not preoccupied with the ‘should’ or ‘when am I going to do this goal’
It can actually be quite liberating
Check out this week's podcast, where I go through some more specific examples.
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
While not everyone is the same or has the same story, background, or even health goals
I have noticed some characteristics of women who crush their wellness goals.
I hope sharing them with you makes you think about some traits you may have in common and also how you can change your approach so you can be one of those individuals who crush their goals.
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Best Tips to Help You STOP Thinking About Food All The Time
11 Aug 2021
00:17:49
Someone recently reached out to me and described their desire to lower their blood sugar levels. You see they had recently gone to the doctor, had blood work taken and found that they had gained 15 pounds during the pandemic but their blood work showed that they were prediabetic.
Since then, they had been ‘trying’ to lose weight. This was new to them, they’d never been a dieter before and their weight had been previously been pretty stable. But her main question was:
Why Was She Thinking About Food All The Time?
There are two pathways that trigger thoughts about food: Homeostatic pathway Hedonic pathway
Hedonic pathway includes:
the environment around you
food availability
your thoughts
advertising
emotions
stress
Tips to Stop Thinking About Food All the Time: 1. Take it easy on yourself 2. Don't be overly restrictive about food 3. Enjoy healthy meals and snacks 4. Drink enough water 5. Identify your patterns and triggers 6. Learn to let thoughts pass 7. Consider mindful eating 8. Move regularly 9. Know when to ask for help
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
I know I’ve been coming off strong with these unconventional opinions here lately.
But you know I’m a non-traditional dietitian bucking the traditional weight management world. !
I hear so many people say “I should lose weight”
The word should always stands out to me.
It makes me wonder what is holding the person back.
And particularly if weight loss is really their goal.
Is weight loss really your goal?
We get so many messages in our society to lose weight
--from medical professionals (tell about Jessica how she hates going to the doctor because she knows they are going to tell her to lose weight)
--from media messages-from entertainers, from models,
There’s really a pervasive message of thinness and that bodies should look a particular way to look beautiful
--Maybe family members have mentioned your weight or commented on your weight before
BUT if weight loss is not YOUR goal then I can tell you right now you won’t lose weight!!
That’s why I suggest ditching the weight loss goal and when we shift our focus, shift our approach
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
👉Get the FREE guide: Five Tips to a Weight Loss Mindset HERE
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
I recently had dinner with a friend and she told me Andrea you should do an episode for people like me who don’t cook. We had a laugh together. And she said 'no seriously, what do I do if I don’t cook'.
You might think she’s exaggerating but something about my friend and the kitchen they just don’t add up. She burns food, sets off the smoke detector in her house, and literally feels stuck in the kitchen. I’ve seen it in action and she’s learned she has other strengths so doesn’t really bother.
So the question is what should she do to get food on the table??
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
It’s really not a positive phrase or term used to describe positive things
I can’t think of one person who hasn’t eaten as a reaction to their emotions at some point in their life
The reason is that eating provides a distraction and also some immediate gratification
In the short term we might feel better, the food might give us some comfort, or enjoyment or take us away from our actual problems
But what I want you to realize is that it’s not a healthy way to cope with emotions, problems in our life, and all that.
But what if emotional eating could be a good thing?
Calorie Counting and Logging Food? STOP this to Start Your Journey to Food Freedom
14 Jul 2021
00:07:58
People ask me all the time if they need to log their food using an app like myfitnesspal?
I usually answer sort of sarcastically by saying I don’t advise my clients to do something that I wouldn’t do.
But in all seriousness, logging and tracking food is not fun. It’s time consuming, tedious and often we underestimate the volume/portion size we eat. Or we only track/log our food on days we know we ate healthy. So for most people it doesn’t provide a good snapshot of what we really eat in a day.
Secondly, when you tell yourself to track, how long does it really last?
You end up telling yourself you’ll track your food, then quit, then feel guilty about it
It’s just another diet culture tactic that sucks us into that diet cycle, ultimately leaving us feeling guilty when we don't maintain the routine long term.
Ultimately, tracking is about calorie counting and in this week's podcast episode I describe why this is an unhelpful habit.
👉Sign up for the Blast Emotional Eating Bundle here and get all the tools to stop the unhealthy cycle of emotional eating!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Before the pandemic, I was going to the CrossFit gym a couple of times a week. I was very, very regular about it. I had the regular crew that was at the gym at 5:30 in the morning, and I was there every Monday, every Thursday.
This early morning exercise schedule also had me running periodically in the morning on opposite days when I wasn't at the gym, or doing my yoga practice in the morning. And when the pandemic hit, obviously, the gyms were closed, so I could not go there.
Fast forward a year after that, maybe nine months, I realized, oh my gosh, I had lost pretty much all of the strength that I worked so hard to build up. I had a bazillion excuses why I couldn't go back to the CrossFit gym. Finally, I came to the conclusion that I can have 15 minutes in my day to dedicate to a workout because that was something that was doable in my mind. I decided to dedicate 15 minutes a day, only 15 minutes.
Since then, I have been pretty consistent about working out most days, 15 minutes, just doing home workouts that I find on YouTube. And this has helped me reach my goal that I wanted to achieve!
We make all kinds of excuses that keep us from reaching our health goals. But dedicating 15 minutes per day can make a huge difference!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Best Tips to Incorporate Seasonal Fruits and Vegetables in Your Meal Plan
30 Jun 2021
00:11:07
I absolutely love this time of year! Produce markets and farmers' markets are overflowing with juicy, fresh fruits and vegetables.
Reasons to use seasonal produce: Tastes better More nutritious since it is picked at its peak ripeness Cheaper Support local farmers
Tips for Using: Know which items are in season in your region Keep meals simple Ask the farmer their preparation tips Find recipe inspiration Avoid ingredient burnout
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
A couple of months ago, I was working with a wonderful young woman named Allison. She came to me and just started blurting out all this information. Sometimes people use me like confessional, She said, it was my birthday and my friend was in town visiting. So we celebrated and went out to eat, I had a couple of drinks and since my diet wasn’t good those days, I fell off the wagon.
But I know I need to be stricter with myself. I will be stricter with myself.
Does this sound like fun? NO WAY. Do you think this kind of attitude leads to lasting healthy eating habits? Would you want to eat healthy if you had this attitude?
NO way would I ever.
This episode is adapted from a webinar I gave in the spring called Put the Fun Back in Food. It’s time we did that and I hope that you’ll see that making food fun is the key to eating healthy and making it a way of life.
Sign up for the new group coaching series which starts on June 28!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
While it’s unsurprising that most people (76 percent) are planning to travel more than they did in 2020. And 60% say they’re planning to travel more than in 2019.
I can definitely agree with this-I have a got to go for it, you never know what might happen attitude. So I am ready to go!
Many people think that vacation=poor eating habits=weight gain.
I’m here to say that you definitely CAN eat healthy while traveling.
Pack healthy non-perishable snacks. No matter how you travel, your family can keep eating healthfully with these simple options:
Whole or dried fruit.
Freeze-dried vegetables.
Nuts (pre-portioned into snack-size bags).
Nut butters (travel packs are great for planes).
Whole-grain pretzels, crackers and bread sticks.
Trail mix.
Snack bars. Look for bars made with whole grains, nuts and fruit with few added sugars.
Grocery shop when you arrive to your destination.
If you’re traveling by car:
Road trip stops. There might be long stretches of road with limited options between cities, but road trips don't have to cause a disruption in eating healthfully.
I used to allow my kids to choose any snack they wanted on a long road trip
Tell Cheese puff story with Gabe
Markets. Pick up pre-washed/pre-cut vegetables, hummus, yogurt, sandwiches, salads and fruit with peels including oranges and bananas.
Sandwich shops. Choose whole-grain bread, extra vegetables and mustard instead of oil or mayo.
Drive-thrus and casual restaurants. Focus on items that are grilled, steamed, broiled or baked instead of fried or sautéed. Consider salads with lean protein and a vinaigrette-based dressing, broth-based soups, oatmeal and eggs with whole-grain bread. If you're craving comfort food, just watch your portions — stick to the basics such as a single burger patty without special sauces, kid-size sides and water instead of soda.
If you’re traveling by air.
· Pack your own meals
· Pack a reusable empty water bottle to fill after you pass TSA
Stay in a facility that has a kitchen
· Make simple meals
· Eat breakfast in your lodging
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Ep. 48 - 10 Minute Meals: Hacks To Slash Food Prep Time
09 Jun 2021
00:16:23
My oldest son is back home from a GAP program and I’ll be honest, I haven’t been to the grocery store for a big haul in a couple of months! Last night when I finally went I was so pleased to find all of the healthy options you can whip together to make a 10-minute meal. In this episode, I’ll share my top meal ideas and nutrition guidelines to help you whip up simple and quick meals for your family.
“I’d rather spend a little bit more and have the ability to put a healthy meal together for my family than not do it at all or rely on less healthy options.”
Tips for a QUICK nutritious meal:
⌚ Include 3 food groups (fruit, vegetable, dairy, protein, or grains)
⌚ Use frozen or canned vegetables
⌚ Utilize vegetable based soup starters
⌚ Use frozen or canned protein options
You can absolutely make healthy meals in 10 minutes by utilizing some of the convenient food options at your grocery store! You just want to be sure to have at least one item from the 3 main food groups to be a nutritionally jam-packed QUICK meal.
Highlights
05:10 Frozen/Canned vs. Fresh
07:15 Pre-cut vegetables
08:17 Quick salad options
09:36 Protein options
11:50 Carbohydrates
13:00 Quick meal ideas
Utilizing some quick-cooking options from your local grocery store can help you save time AND help you reach your health & wellness goals. Try out some of these meal ideas and let me know in the Facebook Group how you liked it!
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
📆 Mark Your Calendars! Detox Your Diet [FREE] Webinar: Monday, June 21st, 7:00pm est. Learn how the weight loss industry takes advantage of us as women and 3 simple actions you can take to get started immediately to get yourself off that diet rollercoaster. Save your seat HERE!
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Ep. 47 - Mindful Eating? What is it and How to get started
02 Jun 2021
00:15:21
I used to joke that one thing I learned after having kids was how to eat fast and at first I thought it was a joke but then I realized how detrimental this was to my health by putting my own needs down on the priority list. Fast forward a couple of years and I found that I was STILL eating fast just so that I could get to the next childcare task or household task and I realized how poorly I was treating myself. In this episode you’ll learn the benefits of adopting mindful eating techniques plus I’ll share my top Mindful Eating tips to get you started on the right path.
“Learning mindful eating practices really helps us re-learn when we ARE hungry and when we are NOT hungry.”
Most weight loss programs don’t work in the long term and about 85% of people with obesity who lose weight will either return or exceed their initial weight within a couple of years. This is why I’ve shifted my nutrition practices to reflect alternate or better strategies to achieve weight loss. Mindful eating is one of the techniques I’ve used to help my clients achieve their weight loss goals.
Highlights
03:44 What is mindful eating
04:57 Mindful eating outcomes
07:07 Hunger cues
08:00 Mindful eating vs weight loss
10:00 Mindful eating and emotional eating
11:10 Mindful eating tips
Mindful eating can help you lose weight just by changing your eating behaviors and reducing your stress around food. You’ll also notice that your food comes alive or starts to taste better when you take the time to chew your food more thoroughly. How does the food make you feel? Mindful eating will encourage you to really take a close look at how your body feels and responds to the food you’re eating. Using a hunger scale can also help aid you in implementing some of these mindful eating techniques.
Don’t forget to register for [FREE] 4 Day Mindful Eating Bootcamp Challenge! In this challenge you’ll discover:
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
I can’t tell you how many times I’ve talked with someone and they get super excited about health and wellness and it eventually leads to “I should do this” or “I want to lose weight” but then it’s immediately followed by an excuse. In this episode I’ll discuss the most common excuses to a healthy lifestyle and how you can BUST through them to reach your wellness goals!
“Getting off that diet rollercoaster and eliminating food rules from your routine are really the key to long lasting success.”
Top 7 Excuses
🚧 Don’t have time
🚧 Too tired to work out
🚧 Too expensive to eat healthy
🚧 Healthy food tastes bad
🚧 I’ve tried all the diets and they don’t work
🚧 No support from family or loved ones
🚧 The all or nothing attitude
You can make a BIG difference in just a few minutes, and this will make a HUGE impact on how you feel!
The most common excuse for living a healthy lifestyle regime is that they don’t have time. Give yourself permission to do a 10, 15, or 20 minute workout! That alone will re-energize your body, give you better sleep, and give you more energy!
Highlights
02:00 Find time to exercise & eat healthy
03:30 Ways to re-energize your body
04:40 Strategies to cut down your grocery bill
07:00 Getting off the diet roller coaster (See Ep. 43 & Ep. 41)
How much is it costing you for not eating healthy? Are you losing days from work because you're sick? Or extra money on copays because you’re going to the doctor? There are many ways to cut your grocery bill by utilizing a co-op, buying inexpensive ingredients (lentils, rice, and beans), all while increasing the health of your meals!
Small changes over a long period of time is really what it’s all about.
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Many of us think we need to have all these rules when it comes to eating, which couldn’t be further from the truth. In this episode, I'll discuss some common food rules we put on ourselves and why it’s difficult to stick to them.
“Most of us cannot outwill what we’ve subconsciously wired into our brain.”
Common Food Rules:
❌Low Carb
❌No sugar
❌No processed foods
❌Don’t eat after a certain time
❌Drink a glass of water when you're hungry
What food rules have you set for yourself?
If you had a food rule how long were you able to stick to it?
Typically having food rules is a recipe for feeling guilty, frustrated, and generally down on yourself.
Highlights:
02:04 Diet cycle
04:20 Psychology of restriction
05:04 Food rules & our subconscious
The more you try to restrict, the more frustrated and guilty you feel in the end.
When you tell yourself not to eat carbs, what do you think about all day long? Carbs! Setting these rules puts more emphasis on the food you're trying to avoid.
The negative perspective of “don’t eat this” or “don’t eat that” is not a healthy way to go about it. Maybe try a new food rule “eat vegetables all day long”...
👉Sign up for a FREE Discovery Call HERE and let me help you get out of the diet cycle and meet your health & weight loss goals. Imagine what it would be like to eat in a liberating way!
Make sure you’re subscribed to Adventures In Feeding My Fam Podcast and leave a rating and review!
Overcomplicating Meal Planning? Debunk Five Common Myths to Simplify Meal Planning
12 May 2021
00:07:02
Many of us think meal planning has to be more complicated than it actually is. In this episode, I'll discuss five common meal planning myths and discuss why they're not true so you can simplify your meal planning process.
Myth #1. You must make a new recipe each night of the week
-utilize leftovers
-prep food ahead on the weekend
-new recipes only 1-2 nights per week
-otherwise use recipes
Myth #2 Meal plans are complicated and take a long time to create
-try using a 2-3 week cycle menu
-as time goes on meal planning gets quicker
Myth #3 Grocery shopping is time consuming
-once you have a meal plan creating a grocery list is quick
-go to the same grocery store so you are familiar where items are located
-don’t waste time going down unnecessary isles at the store
Myth #4 Meal planning is a dreaded chore
-saves time in the long run
-can be fun to create a dreaded task
-use positive attitude can change your mindset
Myth #5 You have to plan seven meals per week
-use leftovers
-order out so you don’t have to prepare all seven nights per week
Helpful links: FREE 1:1 discovery call Get the Keys to Goal Setting Success here You can find me on IG here Join the FB Group
Feeling Bad About Dieting? Why and How to Bust Diet Culture
05 May 2021
00:13:03
How to Organize Recipes to Facilitate Meal Planning
28 Apr 2021
00:09:03
How to organize your recipes
1. Hard Copies
a. in journal
b. in binder
c. in file folder
d. in photo album
e. **on the inside of the kitchen cabinets
f. Expanding file folder
g. Scrapbook of family recipe favorites
2. Digital Options
a. Paste url of a website recipe into digital app
b. Scan and upload photos
c. Big Oven-popular option
i. Access on web, smart phone
ii. Not using paper
iii. Not taking up space
iv. Calculate ingredient list based on number of ingredients
v. Generate grocery list
d. Chef Cap
i. Similar features as Big Oven
Tired of Not Meeting Health Goals? Strategies to Set Winning Goals
21 Apr 2021
00:11:29
Don’t believe that you will actually achieve your goal
Sometimes if we have had so many failures on the road to health and improved eating habits, we don't actually believe we will achieve our health goals
This is the biggest roadblock
If you don't believe you will achieve your goal, you won't achieve your goal
This belief should be the first thing we focus on
If the goal is to lose 50 lbs but you don't believe its a realistic goal, then a more appropriate goal may be to lose 5lbs
If that is believable, then that's the goal you should set for yourself
If you have a lot of resistance to the goals you are setting, then you often overthink it and ultimately sabotage your efforts
Is it too much of a stretch?do you really believe the goal is possible for you
2. Do you have a strong enough reason to meet the goal that you have set
You need to have a strong purpose
If you're setting a goal because society and other people want you to do it, you won’t meet the goal
You need to have a strong purpose and along of times understanding what the consequences are of not meeting that goal is a good way to go about it
Who does the goal benefit?
If it benefits yourself and other people, it's easier to achieve
Get clear on your WHY? If the why is not a good reason or your own why you
We are most driven to avoid pain and consequences
We want to avoid those consequences in a healthy way
Saying things like i “should do this” doesn't work
If you've got should in your goal, it's not a strong enough goal for you to work towards
3.Writing goals down
Strong link between written word and subconscious mind
Writing things more powerful than just thinking about the goal
Put it on pen and paper
Telling someone else your goal is even stronger
This makes you more accountable
4. You were not specific about the goal
Without a specific plan/goal, you can get tripped up and stuck because it's like the vague goal can change from day to day
Goal can be edited and refined over time if needed (can even be done every day or week)
Starting it can help you become clear on what the goal really should be
5.Setting too many goals
Once they have one goal and establish it in their new habit, then you can focus on another
If you set too many goals, where are you supposed to focus your energy
Go deep and all-in on one goal than shallow on a bunch of goals
6. Didn’t expect the goal to happen now, you thought it would happen in the future
You didn't expect it to happen now, you expected it to happen in the future
If you do not think the goal is gonna happen now, it's not gonna happen now
Helpful links: Get the Keys to Goal Setting Success here Six-week group coaching: Pathway to Lasting Habits info here You can find me on IG here Join the FB Group
Real Talk: Non-Diet Dietitians Share Ideas on Why Changing Behavior Is So Hard
14 Apr 2021
00:23:31
Point 1: Emotional/Cognitive Background of Changing Health Behaviours
Recognizing lots of emotional challenges when changing eating/lifestyle habits
It's not about giving information to someone one time and that's enough to change their life and for behavior change to occur, it has to be over a time period
Majority of folks know what they want to do, but hard to put into practice
There is a cognitive and emotional element that may hinder behaviour change/ putting it into practice
Most people know that exercise is good, eating right is good
It's trying to tap into emotions or feelings hindering you from making it happen over the long term
Refocus on how you can maintain maximum health and knowing that it will take a long time
Trying to make it more of a lifestyle so in the long term have the health goals you desire
Few and far between the number of people that can get information and incorporate that into their life permanently
Point 2: Physicians Need to Changing the Message
Most people coming to dietitians so they can lose weight due to doctors telling them this
Doctors tend to wait to give advice until there is a problem
What if doctors changed the messaging for people to change healthy lifestyle habits from a reactionary standpoint to a preventative standpoint
For most people, weight loss tends to be the goal
The doctor might give an intervention diet tip sheet without taking into account anything about the patient
Focus should be more based on behavior as opposed to weight
Doctor won't have all of the information the person needs
Either the person does nothing at all, or person offered medicine, people offered a diet sheet, or they go to a dietitian
Lots of nutrition information out there, some true and some isn't
We live in a diet culture world where weight loss is the messaging and many people don’t have expertise
Very conflicting information when it comes to healthy living
Many don't know where to find reputable health information
Confusing to find information if you have multiple comorbidities
Point 3: How Professional Training has Affects Personal Approach
Philosophy is trying to simplify a healthy eating lifestyle
Trying to have more balance with eating and being more in tune with it
Many women may feed kids great and feed themselves poorly or many are overly restrictive
Knows when to meal prep and when grocery shopping is done but also know when it might be more difficult to do these things
The mistake is giving so much information and not knowing how it fits into people’s lives
Instead of making huge drastic changes in one time, trying to include it so it becomes more of a lifestyle
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here. You can find me on IG here Join the FB Group
Is it Time to Sound the Alarm? New AAP Guidelines
19 Apr 2023
00:08:39
What’s In Your Freezer? How to best utilize freezer contents when meal planning
07 Apr 2021
00:10:09
Point 1: Why You Should Use Your Freezer
Saves time by using frozen already prepped food
Easy to have on hand for a quick meal later
Saves money
you can buy in bulk and stock up on good sales and then freeze what you won't use right away
Keeps things fresh
You don't have to throw away spoiled or stale foods, freeze them instead
The freezer super convenient
Having things on hand eliminates the need for last-minute runs to the grocery store
Freezing is Healthy
Freezing fresh fruits and vegetables when they are in season and at their peak ripeness and full of nutrients or when things are on sale, you can have that all year long
Point 2: Tips to Best Use The Freezer
Keep freezer nice and tidy
People have the tendency to pack things in there as tight as possible
But really an orderly freezer allows for air to circulate around the unit and it makes it easier when trying to find specific items
It also avoids having to unpack all the contents and repack everything when you need to find what you're looking for
Point 3: How to Go About Storing Before Putting Into Freezer
Put the large dish into separate containers
Cool food before it goes into the freezer
If you put hot foods in the freezer, other food items can partially thaw
Point 4: What containers are the best to use?
Make sure containers are freezer friendly
If it's flimsy wraps or containers not designed for the freezer, you may end up with freezer burn or spills in freezer
Containers that lock in moisture of the food in order to preserve it
For short-term storage
Strong plastic wrap good for solid food
Plastic containers work well for short term storage
Zipper bags good for soups, smoothie mixes
For longer storage
Glass jars or containers work really well
Leave space at top of container so when it cools in the freezer, the glass doesn't shatter
Point 5: Labelling is important
Label with the name of the food item as well as the date that you put it in there
Important to know if the shelf life of your food item safe to eat
Also important to keep you from confusing the food from something that it's not
Charts out there showing how long to store in the freezer
Point 6: How we can meal plan by using freezer staples and meals
Keep a running list of inventory in the freezer
List everything you have in the freezer and delete item once you've used it
Look at inventory list and use that item to create your weekly or monthly meal plan based on that idea list
Miscellaneous things in the freezer can be used to complete recipes or have them as accompanies in the meal
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here.
Is Plant Based Eating Right For Me? How to Incorporate More Plant-Based Meals In My DIet
30 Mar 2021
00:12:04
Point 1: Benefits of Plant-Based Diets
Medical health benefits of a plant-based diet include:
Reduce blood pressure
Increasing heart health
Help prevent type 2 diabetes
Helps folks lose weight
Helps reduce the risk of certain cancers
Ramps up brain strength and can reduce the risk of dementia and Alzheimers
Higher in dietary fiber
Reduces inflammation in the body
Common chronic diseases are not only preventable but reversible
By transitioning to a plant-based diet, can reduce the likelihood of developing these health conditions
Point 2: My Reasons for Maintaining a Plant-Based Diet
Animals that are cultivated and grown for being eaten in the USA are not being treated in the best ways
Even organic animals are not given a lot of space or living in the best conditions
Point 2: How Do We Transition to A Plant-Based Diet?
Know why you're doing it and understanding your mindset
Important to be clear on your reason for embarking on a plant-based diet
This is a big lifestyle change so it will get tough at times, but having a clear reason will help you stick to your goals
Understanding your mindset is also important
Go slow and go in stages
Very few people can transition to a plant-based diet overnight
If you are just getting started, start with one night per week that you are meatless
After you become used to that, ramp it up to two nights a week
Keep in mind that progress is not perfection, and continue at it
Meal planning will become important
If you are not used to plant-based eating it will take some initial effort as you don't have a repertoire of meals
Have a meal plan that includes some of those plant-based meals
For meal planning tips, go back to listen to Episode 33
Find simple plant-based recipes
We may try to make elaborate things and this can be very overwhelming
Taco’s, soups are great ideas
You can google the search term simple plant-based meals and that will give you a lot of options
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here.
Point 1: What to Do When Your Spouse is A Picky Eater
Don't ask, don't tell about what's in the dishes
Don't volunteer what your making
If you make a pizza with cauliflower crust, just make it, don't volunteer that information
Often times folks will try things and not necessarily even know
Have partner suggest some recipes
Ensures they have some buy-in on what the food options are
If the recipe is really limited, you can always balance it out with a healthier side dish just to balance it out for the rest of the family
Try to put a healthy twist on the dishes that picky partner likes
Substitute a whole grain for a regular pasta
Gets them to try something they will enjoy without having the less healthy version
Kindly explain to your partner why it's important to try new foods
Do this without airing on the side of being a nag
Remind partner that what they eat impacts their health and what other family members will be doing
Point 2: Simple Reminders for a Picky Eater Spouse
Adults, just like kids, can change their eating habits and become less picky
Encourage partner to change the way they talk about food
Instead of saying “I am a picky eater”, say “I am willing to try new things”
If they continue saying you are a picky eater, you will remain a picky eater
If they start saying that you are willing to try new things, they will be more open to experimenting with new foods
Identify why you don’t like it
Is it the texture? Smell? Colour? How it looks?
Just interact with the food more instead of automatically jumping into not eating it
If they are willing to try new food, have a conversation about it and know what it is they don’t like about it and why it’s not typically something they would eat
Encourage them to start with easier foods
Don't start with foods with strong flavours for instance as this may discourage them from trying new foods in the future
Remind any adult trying to expand their palette that it can take up to 20 times
Be patient with spouse and praise them for their efforts
Not easy when all your life you have been a picky eater and you are trying to change eating habits
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here.
Family Meals: Why They're Important and Tips to Get Started
17 Mar 2021
00:14:48
Point 1: What is a Family Meal?
Family meal is when every family member sits down together and eats together
Point 2: Benefits of Family Meals
Harvard study found that families who eat together twice as likely to eat their five servings of fruits and veggies as opposed to families that don't eat together
Tells us that family meals are typically more nutritious due to family meals being more planned and balanced
There will be a lot more variety and healthy foods
Kids who eat regular family meals tend to eat a wider variety of foods and tend to be less picky eaters
This can be due to having role models sitting down and trying foods with them
Less emphasis on them eating foods like veggies because everyone is focused on the conversation at the table
For younger family members, regular family meals help promote language skills, helps them develop patience and dexterity with utensils, and helps them develop social skills (like manners, taking turns, passing items to family members)
2. Provide an opportunity for family members to come together, strengthen ties, and build better relationships
Self-esteem can be built-in family members because everyone gets a chance to talk
3. Research also suggests that when families eat together, they have a really strong bond
We have disconnected lives when at work and school, so it helps us to reconnect
Allows parents to understand what's going on in child’s school life
4. Great time for parents to be good role models
Can set an example of what healthy eating is and healthy polite table manners
5. Research shows that families who eat together have a lower rate of obesity
Talking more and eating more slowly, and focusing more on the conversation instead of eating food fast
6. Kids that have regular family meals at home have a lower chance of engaging in high-risk behaviour and tend to have fewer mental health problems
7.Kids who have family meals tend to do better at school
Point 3: How Many Family Meals Should You Have?
Research shows there tends to be a dose effect, in that the more family meals you have together the better
This means that having even one meal together a week is beneficial
Point 4: How Do We Get This Done? 1.Make family meals a priority in your household
Focus on the importance of being together as a family
This is more important than making an elaborate meal
This can get people tripped up as you don't have to make an elaborate meal
Even making a goal of doing one family meal a night more realistic than wanting to have 5 family meals a week
Set yourself up for success
2. Keep meals simple
Meals don't have to be elaborate
3.Have other family members plan the meals for the night or that week
Allow kids to help plan the meal, prepare the foods, set the table, and clean up together
Cook together with other family members
Eating part of the meal together most days of the week is beneficial
Order-in if you don’t have time to cook
Take the pressure off sometimes and enjoy family time together
4.Get kids talking about their lives
Talk about the high’s and low’s of the week and the high’s and low’s of the day
Other games that you can play
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotiona
Tired of Wasting Food? Best Tips to Utilize Leftovers!
10 Mar 2021
00:08:05
Point 1: Overview about Leftovers
Using leftovers gives you the opportunity to have a hot meal for lunch
Providing tips on how you can get the best use out of leftovers
Point 2: Tips for How to Use Leftovers
When you're packing up foods, do it smartly
If you've got enough leftover food from a meal to use for an entire family meal on another evening, consider freezing the entire meal in a big batch so that you can save it for another day. Otherwise, when you pack up your foods, pack it into individual servings so that various family members can take them for lunches in the upcoming day or days
2. When you are meal planning, consider how you repurpose what you’re making
Can a leftover entree be used in the following night's meal?
Will go over this in the monthly meal map method course (currently developing)
3. Consider having a ‘leftovers night’ for dinner
I only cook 6 nights a week meaning one night is a freebie night
Everything was taken out of the fridge (all the leftovers from the previous week) and we use all of that up
This is a really good way to prevent food wastage and give you a night off from cooking
4. Think about the ingredients that you're making
Can those roasted veggies that you used on Tuesday night be used as a dish the following night?
If yes, make extra veggies so you can streamline the process and make it easier
I use it when selecting grains that I'm going to be making
I will use the same grain for a couple consecutive nights and only make it the first night's meal
E.g If I making rice or quinoa, I will eat that 2 nights in a row but I only make it on the first night’s meal
5. Make soup!
Anything can go in a soup and taste delicious!
So many veggies that you’ve used in previous nights meal can easily go in the soup left chunky or purred smooth to make a nice soup
Prevents food wastage and perfect way to utilize extra veggies
6. Anything in a taco!
You can put any leftover food into a taco and make it into a fun finger food
Kids love tacos and pretty much eat anything if it's in a taco
7. Use leftovers as a side dish
If you don’t have enough leftovers to make a full complete meal, you can definitely use your meal from one night as a side dish for another meal
8. Use leftover rice and veggies to make a fried rice
Creating a new recipe from those two components that you had leftover
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here.
Short Order Cook? Simple Tips to Stop Preparing Multiple Meals and Get UNSTUCK
03 Mar 2021
00:13:38
What are the downsides to being a short-order cook?
It prioritizes and legitimizes kid food
We don’t want our kids to grow up on childish foods but instead have a more balanced diet
When we are constantly giving into those requests and feeding them those foods, we are legitimizing those as the preferred better choices
It allows children to control the meals
This does not mean control in a negative way
You as a parent are in charge of what the food choices are
Its a child's responsibility to decide how much and when they are going to eat
This is the healthy parent-child feeding relationship
In the vast majority of cases, this is successful
Cut off their exposure to a variety of foods and flavors
As parents, we want our kids to eat a variety of foods but also, a variety of flavors as well
This ensures that their world is opened up to more choices
Breeds resentment in the short-order parent
It takes a lot of time, uses more food, and often wastes food as well
How to get out of the short-order rut?
When planning meals, make sure there is at least one choice at each meal that every family member will eat
As their palettes open and broaden, this meal planning process becomes a little bit easier
Get kids involved when planning meals
If they feel like they have some say, there is some buy-in there
Give some guidance to promote a healthy, balanced meal
Try serving food family-style
So kids have access to the choices you've selected, but they also have control over how much they eat
Eat as a family
They need to see that you are trying the foods that you are wanting them to eat
They need to see that you have a positive relationship with food and that you are comfortable putting all of these things into your mouth and body
You are the ultimate role model
When you're together, you can create a relaxed, enjoyable atmosphere that is conducive to trying new foods and allowing kids to become confident eaters
Create some structure
Decide what your rules are at the table and be consistent with them
E.g not getting up from the table right away
E.g one-bite rule (done in a non-pressured way)
Helpful Links Join Group Coaching: Journey to Food Freedom here Get my favorite 10-minute meal ideas here More information about From Emotional Eating to Food Freedom is here.
I just finished the webinar The Non-Diet Journey to Weight Loss and Improved Health. A wonderful group of women showed up and we had a good time chatting.
I won't go into too many details about the webinar but I did want to share two things here in this brief podcast episode: 1) How I started including non-diet approaches into my nutrition practice 2) Details on a six-week group coaching program that begins Monday, March 8 at 7pm EST
Need Help Planning Meals? BEST Tips to Get Started
24 Feb 2021
00:10:39
Overview
Lots of people tell me they want to meal plan, but just don’t know where to start
Have this paralysis and never find a way to get over the hump, start meal planning and have a system that really eases things
Meal planning can make things easier, it's very beneficial
Save time and money when you have a regular meal plan
Giving you first tips to help you get going
Refine meal planning process and pick up additional tweaks to add to meal system to make meal planning easier and work for you
2-2-2 Method Overview
In a week, when planning meals, I only have two meals that are a little bit more elaborate, two meals that are super easy and quick, and two meals that are an average length of prep time
Method defined by length of preparation time
If elaborate meal planning does not fit into your life, then you will have more recipes that fall into middle category
People don't know how to pick recipes and they get stuck
This is a more streamlined system
You don’t have to reinvent meal plan week after week
2-2-2 Method Prep Times
Two elaborate meals: 40min-1 hour
Two easy/ quick meals: 10 min
Two average meals: 20-30 min
How do I choose and where do they go?
We can talk a bit more about meals you make that are your go-to's and get more ideas generated
Link in show notes that you can access My Five Recipes that are my fallbacks that take a short amount of time and don’t require lengthy prep times
Helpful Links Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 28 at 11 am EST register here
Get my favorite 10-minute meal ideas here You can sign up for the 52 Recipes challenge here More information about From Emotional Eating to Food Freedom is here.
Overwhelmed by Healthy Eating Options? How to Identify the right Ones for You
17 Feb 2021
00:14:44
Point 1: How will you know a Diet is Healthy and Sustainable?
Should include exercise
Have a variety of foods from all the food groups
Be created by someone who is credentialed and professional about the information they are putting out there
Slow and steady weight loss
Include portion control
Allow snacks in between meals
Not rely heavily on supplements
Include small portions of your favorite foods and beverages
Some sort of science to back it up
Include plenty of water!
Point 2: What to Consider When Looking at Diet Plans
A)Does this Diet Plan Match My Eating Style?
You want to look for a diet that matches the way that you eat
Can accommodate travel or dining out patterns
Has a family-friendly approach that everyone in the household can follow
Does it require special preparation and cooking?
Is this something I can maintain for a long time
B) Does it Match my Exercise Level?
C) Does it include the foods I like and the Foods I can Afford and Prepare?
Diets with new and never-eaten ingredients will probably not allow for sustainability
D) How Quickly will I Lose Weight?
How long has it been since you’ve started picking up weight or been at your current weight? Chances are, it's more than five or six weeks
E)Can you still have your favorite foods on this diet program?
Have a diet program that encourages a balance of healthy foods also including favorite foods
F) Does this program call for small gradual changes or very quick sudden changes?
Small Gradual Changes?
Chances are you will be able to maintain the program long- term
Sudden Changes?
Most likely, you will revert back to old defaults and not maintain this long term
G)Do you want a structured plan or something more flexible?
Most people prefer a more flexible plan as its more long-lasting and more doable for the long term
Some people may need a stricter plan, but typically only for a short period of time until they can get into the flow and make their new lifestyle a part of their routine
Side Note! Important to consider if you have health issues that need to be addressed related to your food
Don’t want a diet plan that will make health issues worse than they currently are
What plans have you tried in the past?
Why aren't they working anymore?
Why did they fail?
If you are not still on them, that is not a sustainable eating habit for you
Helpful Links Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11 am EST register here You can sign up for the 52 Recipes challenge here More information about From Emotional Eating to Food Freedom is here.
Emotional Eating Triggers: How to Identify and STOP this Habit
10 Feb 2021
00:11:30
Point 1: Overview of Emotional eating
Finding comfort in food very common
Uncomfortably and triggering about this topic
Break down of what emotional eating is, why we do it, and identifying emotional eating triggers
The first step in shifting eating habits and eventually result in you being healthier
Point 2: Quote about emotional eating
Unless an emotional eater finds a new way to make peace with her internal distress warnings, the unconscious compulsion to overeat will win out time and time again”
Approach emotional eating as something to be conquered and will ourselves to overcome
If we can’t break these habits at a deeper level, we will never be able to get rid of them
How many times have you heard yourself or someone else saying, “oh i'm an emotional eater?” and they kind of resign because they know they seem to cannot get rid of this routine/habit
We can break down these habits from the very core
Point 3: What is emotional eating?
When people reach for food several times a week to suppress negative feelings
They feel guilt or shame after eating this way
Emotional eating associated with negative emotions that
Food is a way to fill that void because it gives you instant gratification and temporary wholeness
It is a way of coping and has nothing to do with actual hunger
Folks more likely to emotional eat don't have:
A difference between emotional and physical hunger
Tend to have negative-self talk
Someone that retreats from getting social support in time of emotional needs
Don't have other healthy coping strategies in times of stress (e.g meditation, exercise etc.)
Point 4: What are triggers that result in emotional eating?
You’ve just scolded one of your kids, and now you have anger and also guilt, so you reach for food
Having an exhausting day, and you are under satisfied with the day
Anxiety
Unwritten rules from society as parents and mothers to be perfect
Overwhelmed feeling, feeling of sadness, feeling of giving up
Point 5: What Are Your Triggers?
Write it on paper
So you can be more aware of things that make you emotionally eat
Deep-rooted in subconscious
Point 6: What can we do?
Be aware
Journal to give insight about:
What this means to you
Find ways to limit that trigger (avoid limiting beliefs)
Helpful links: Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11am EST register here You can sign up for the 52 Recipes challenge here More information about From Emotional Eating to Food Freedom is here.
Streamline Meal Prep and Grocery Shopping with Real Happy Mom Toni-Ann
03 Feb 2021
00:22:03
Today I’ve got my friend Toni-Ann from the Real Happy Mom podcast. She talks about how she manages meal planning and prep in her super busy household. She tells us how she includes a variety of meals from her Jamacian background, American foods and her husband’s native African cuisine. It’s a pretty cool balance and fusion she has going on in her house. Plus she has streamlined a lot of the grocery shopping and meal prep processes to work really well in her household.
Helpful links: Free Webinar: The Non-Diet Journey to Weight Loss and Improved Health, Feb 21 at 11am EST register here You can sign up for the 52 Recipes challenge here More information about From Emotional Eating to Food Freedom is here.
Sometimes I see the eyes glaze over. For some, the longer the ingredient, the more you think 'there's no way I can make that' or 'that's too complicated'.
If that sounds familiar, then this episode is for you!
Whether you're a mom with small kids and have very little time to cook or you don't enjoy cooking but still want something healthy to eat take a listen to this episode.
I provide reasons to keep standard ingredients available that you can prepare in different ways to come up with a variety of meal options.
Helpful links:
You can sign up for the 52 Recipes challenge here More information about From Emotional Eating to Food Freedom is here.
An Instant What? Why and How to Use and Instant Pot for SIMPLE Meal Prep
13 Jan 2021
00:14:45
I was talking to a friend recently and she told me about this cartoon she saw. The first frame is of a woman who just got an instant pot and is totally overwhelmed by all the settings and just doesn't know what to do with it. So she doesn't use it and let's it sit.
Then she finally uses it. And the first time she manually releases the pressure she jumps and screams a little.
After that, she becomes obsessed with using the Instant Pot and literally makes everything in it.
In this episode, I provide some guidance on how to use the Instant Pot, and describe how you can make some SIMPLE recipes for your family.
If you're interested, I'm hosting a FREE instant pot cooking party Thursday, January 14 at 5pm EST. It's a chance to hang out with some friends while getting dinner ready for your family. Click here if you are interested and want to join the fun!
You can grab my favorite Instant Pot recipes here.
Use this link to schedule a FREE discovery call with me! Join the FB group here. Follow me on Instagram. Find the website here.
Top Benefits of Plant Based Eating with Amy Jones
06 Jan 2021
00:31:47
Can changing your diet cause you to reduce your cholesterol, lose weight, and get off your anxiety medication? Yep. It sure did for my guest today, Amy Jones.
Use this link to schedule a FREE discovery call with me! Join the FB group here. Find the website here.
Tired of Setting and Forgetting New Year’s Resolutions? How to get RESULTS this year.
We set lofty goals that quickly become overwhelming, and we fail to make a plan to achieve these goals.
In this episode, I break down why the resolutions you set aren't typically successful and provide tips how working with a coach can help you meet your goals.
Use this link to schedule a FREE discovery call with me! Join the FB group here. Find the website here.
Guilt Around Wasted 'Healthy' Food? How to FINALLY Get Motivated to Create Lifelong Habits
23 Dec 2020
00:10:45
You start the weekend out with really good intentions. You meal plan, you make a grocery list, you get everything on your list….and then…you don’t do the work during the week and you find wilted lettuce, vegetables in the crisper drawer. Which you throw away.
How many times has this happened to you?
Today we’re going to talk about how to remedy this…with some key tips that I know you’re going to find helpful
What’s For Dinner? How Meal Planning Adds Ease to Your Day with Elyse Rooney
16 Dec 2020
00:22:11
Do you start getting that sinking feeling in your stomach around 4:00. I call it the ‘what’s for dinner’ dread. Or if your kids are a little older pretty much around 10 am they start bugging you and asking what’s for dinner? If you don’t have the answer you know that this can take up so much of your mind space and energy.
Today I’m talking to Elyse Rooney who shares how meal planning and going to the grocery store with a plan has saved time; transformed her evening mood and resulted in more creativity in the kitchen.
Episode 22. Meal Prep Made Easy: Batch Prepping Techniques to Save TIME
09 Dec 2020
00:11:35
Let’s be real-literally all of us want to save time in the kitchen. Am I right? I enjoy time in the kitchen but even I feel the time crunch and want to save time so I have more time to play Sorry! With my kids; read a book; go for a walk or any of the other ba-zillion things that I love spending my time on.
Today we’ll talk about batch cooking; what it is; how batch cooking can be a major time saver and how to get started. Woo, hoo, this one is fun and nitty gritty.
Episode 21. How to Cultivate Love of Food and Cooking in Your Child
07 Dec 2020
00:16:08
How does a child go from a kid who at age two decided diapers were too bulky so refused to wear them to a kid who watches chef’s on youtube describing culinary techniques?
In this episode I’ll share some personal victories as well as some tips I’ve picked up in my professional practice to get kids to love food and cooking.
As always you can connect with me: IG @adventuresinfeedingmyfam adventuresinfeedingmyfam.com Facebook Group: Adventures In Feeding My Fam
Celebrities & Diet Culture. Anti Diet Role Model or Foe?
05 Apr 2023
00:07:21
Episode 20. Hate Veggies? How to Role Model Healthy Eating for Your Family When Your Habits Stink
02 Dec 2020
00:12:36
I speak to many moms who are frustrated because their kids are not healthy eaters. They wonder why they can’t get their kids to eat broccoli or they only eat only Cheese Its and fruit snacks. And then I learn that the mom's themselves don’t eat those foods or even serve those foods. The reality is that we have to walk the walk and talk the talk. There’s no way our kids can learn to love a variety of foods and flavors if they really don’t have the exposure to them. Here are a few tips to encourage your kids to have healthy eating habits when yours need some work too: 1. Show by example, be a good role model 2. Go food shopping together 3. Get creative in the kitchen 4. Offer the same foods to everyone 5. Focus on each other at the table, make mealtime positive
Episode 19. Momma Struggling with What’s for Dinner? Using Pantry Staples for SIMPLE Healthy Meals
30 Nov 2020
00:18:00
Do the evenings come around and you find yourself struggling to decide what’s for dinner?
Or
Has eating become such a pastime since your family is spending so much time at home, that it’s hard to keep food in the house?
These are just a few reasons why stocking pantry staples to prepare healthy, balanced meals are important.
In this episode I discuss why it’s important; what to look for when making pantry meals and some specific examples of healthy meals using only a few pantry staples.
As always you can connect with me: IG @adventuresinfeedingmyfam adventuresinfeedingmyfam.com Facebook Group: Adventures In Feeding My Fam
Episode 18. Holiday Tradition Roundtable: Hear from Other Women, Traditions They Cherish
25 Nov 2020
00:23:17
What does Thanksgiving mean to you? What are the traditions that really resonate with you and what do you remember from Thanksgiving growing up? I have four guests on today and they share their memories of Thanksgiving-what it means to them; and how they carry on traditions in their homes today.