I have been working tirelessly behind the scenes here at Call Me Betty blog, and putting in lots of early mornings and naptimes to make this day happen. I am absolutely thrilled to announce my new podcastNew podcast:  Planned, Prepped, and productive: homemade meals for busy peopleIt's all about helping you guys to put from-scratch meals on the table for your family every night WITHOUT stress and without overwhelm.The topic of conversation here in my little corner of the internet has always been about the importance of from-scratch cooking, but, truth moment.  My consistency has been lacking.  I have struggled to put out consistent content for you all, and after putting my heart and soul into this project I think I finally know why. Why I started a productive cooking podcastFor the past several years I've shared tried and tested from scratch recipes with you and why from scratch cooking is so important to me...but what was missing was connection. In all honesty I feel that maybe I have been a little preachy, a little too focused on the recipes and the "why" of cooking from scratch and a little less focused on you the readers, your goals, your dreams, your problems.  I haven't taken the time to convince you that from-scratch cooking is not only possible with a busy lifestyle, but that creating this routine and habit can actually open doors, save you time, and clear up valuable head-space by answering the constant nagging question of "what's for dinner.It's challenging to figure out how to be vulnerable on the internet, to say I have been where you've been and I know that it's hard.  To say that yes, I absolutely 100% believe in from-scratch cooking, homemade meals, and family dinner time, but that I also am very familiar with the Wendy's drive-thru.  That I am absolutely not perfect, but I am working toward a goal and I want to bring you with me on this journey and share everything I learn along the way.  How meal planning and prepping has changed my lifeThis first week's episode of the podcast is all about how introducing meal planning (something that I have done consistently for my entire 8-year marriage)... and prepping has completely transformed my life.  It can totally transform yours too! Meal time does not have to be stressful and overwhelming, especially not every day!In the podcast sharing all the benefits and changes that I have seen in my life (that I think you would like to see too!)Benefits of meal planning and meal prepping: More family time in the eveningsThe ability to use time more effectively and cook in hours that my kids aren't all overtired and crankyThe kitchen gets used less often so the house stays cleanerMeal time and your schedule is simplifiedThe quality of meals (both taste and health) improvedLife feels organized and controlled instead of chaoticAlways knowing the answer of "what's for dinner" Rarely feeling hangry because there's always something easily prepared available to eatGrocery purchases are more controlled and you save moneyMeal planning and prepping can totally change your life.  If you find yourself feeling constantly overwhelmed with all things food (the planning, the shopping, the cooking, the clean-up, the constant and never-ending cycle of work), I hope you take a chance and follow along on this journey. This week's episode focused mostly on the "why" behind meal planning and prepping, but that's really only one piece of the puzzle. In coming week's we'll really dig into all the ins and outs and tips and tricks that i've learned and how I've made family meal time and homemade meals a reality for my family (and if you don't know me, a quick intro: I'm a dentist's wife who stays home with 3 tiny o

Today on the podcast I'm talking all about mindset.  Specifically I'm talking about all of those nasty little thoughts in your head that are getting in the way of your meal planning success (and likely your success in other areas as well). 5 mindset shifts that will make your meal plan more successfulLike you, I have totally put myself through a mindset workout wondering if family meals and cooking are really all that important, and if I am really capable of both making dinner and living a balanced and stress-free life.  Negative thoughts are toxic and if you are constantly telling yourself that you don't have time, you hate to cook, your family doesn't like anything you make, or that you aren't good at it...you will likely fail at the whole family meal, meal plan, meal prepping thing. We all have those negative thoughts and I want to show you how you can overcome some of those negative thoughts. This episode comes with a little assignment, if you've already listened to the podcast and are ready to begin your assignment you can get your free Mindset Shift Worksheet here!Get your FREE Mindset Shift Worksheet here!Don't believe everything you thinkUp until recently, I never stopped to consider that what my brain is telling me is not always true.  In fact, it's hardly ever true! If we allow ourselves to believe the negative thoughts about ourselves and about the world we are setting ourselves up for failure.  Here's just a few ways to shift that negative mindset to a growth mindset when it comes to cooking and meal prep. 5 Mindset Shifts for Meal PlanningFailure is good, every failed attempt is taking you one step closer to success. Failure is not fun, but failure teaches you so much more than success! Learn from those failures and as you add up all of the things you learn, eventually you will reach success.Your path to success doesn't have to look like anybody else'sInstagram compare-ers I'm talking to you.  Just because your best friend gives up her entire Sunday to meal prep adorable little packaged healthy meals doesn't mean you have to.  Learn from your own personality, experience, and mistakes and forge your own path. Meal prepping and planning does not have to be all or nothing, small steps are still progressIf you're eating cold cereal every night (no judgment) you are probably not ready to start making every meal from scratch.  Start with a Sunday dinner, or maybe some partially from scratch cooking.  As you learn you'll be ready to add more, don't get overwhelmed because you try to do too much all at once. You're not supposed to be good at it at firstI have some pretty embarrassing cooking stories.  Cooking is a skill and an art that takes time to develop.  Meal planning is also a skill that takes practice, so if you are a good cook but you are terrible at meal planning, you just have another skill to work on.  Don't stress.  You'll get there!You ALWAYS have the ability to change directionSo that meal planning app that you paid for isn't working like you thought it would?  Let it go!  You made a bunch of freezer meals but you don't like them at all? Give them away and get them out of your freezer and life.  If something isn't working for you, change it.  Simple as that.  You aren't a failure, you just learned something that didn't work.  Move on.  Don't stay stuck because you've invested time, money, or energy into something that isn't working. Mindset shifts for meal planning worksheetNow that we've talked about some of the ways you should be shifting your thinking to be able to grow and progress, let's get to

10 Steps To Make Your Meal Prep Party A SuccessStep #1: Invite Your Friends And Schedule A TimeYou’ll want a full day to make sure you get everything done (bonus if you can get done early!)Step #2: Gather Preferences And Allergies:You would hate for your friends to come help with meals only to go home with meals they can’t eat or that they don’t like. If they have allergies or preferences, try asking them what kinds of meals they have at home to combat their allergy.Step #3: Plan Your Menu For Your Meal Prep Party:Be sure you research what meals freeze well and try to be efficient in your planning (ie use the same base recipe for shredded chicken or pork to save time!Step #4: Gather Supplies And Staples:When you are preparing a large volume of food you might not have everything you need in one kitchen. Write out everything you think you’ll need and see what your guests can bring. I also like to take inventory of staple items to avoid buying things at the store that we already have.Step #5: Order Or Pick-Up Your GroceriesI love using grocery pickup when I have a meal prep party because it’s such a large volume of food, it’s so convenient to just pick it up at the store instead of shopping for it, but you can shop any way you like. Don’t forget to stock up on freezer bags, and potentially some disposable pans depending on what you are cooking.Step #6: Make A General Schedule And Timeline For Your Meal Prep Party:If you use my FREE guide and recipes, this part is already done for you. You will be much more efficient if you assign out everyone’s tasks ahead of time so you spend less time delegating and figuring out what to do, and more time doing. If there will be kids at your party, I recommend having one person with the kids at all times to minimize fights and give your guests a break from standing. This person can rotate with the other guests every hour or so.Step #7: Get Slow-Cookers Started Early Before Guests Arrive:During my meal prep party, I found myself waiting on slow cookers so if you have the chance, get them started before everyone gets there and you might be able to get done a little earlier.Step #7: Plan Lunch:You will be cooking for a good chunk of the day and you’re going to get hungry! It doesn’t have to be fancy, but plan to either bring sandwiches or order a pizza so no one gets too hangry while you are meal-prepping.Step #9: Plan Entertainment For Any Kids:If you have kids, you’ll definitely need them to be on their best behavior for this to work (Find some extra tips for cooking with kids here) Try planning some really fun activities for them to do while you cook and maybe even purchase some brand new crafts and toys to try to hold their attention for longer! They can also help out with age-appropriate tasks in the kitchen.Step #10: Bring Coolers And Ice:We all cleared out space in our freezers for our meal-prepped meals that we knew we would be bringing home, but we didn’t think about how we were going to keep our meals cold (and safe) as we were preparing them. We ended up getting some boxes and filling them with ice, but that wasn’t the best solution. We decided the easiest way to solve this problem the next time is for each guest to bring their own cooler and ice to transport their meals home in to get int o the freezer.…and just in case you missed it, here’s one more chance to get your FREE printable guide that will make planning your meal prep party a breeze!

Top 10 mealtime tips from the planned, prepped, and productive podcastMeal prep isn't just for dieting (and there's lots of different types) -Meal prep is a tool to save your sanity, and while it can also help you maintain a specific diet it's about so much more than that! You also don't have to stick to matchy matchy containers of chicken and broccoli, anything you can cook you can meal prep to save your sanity! Other episodes that talk about meal prepTypes of meal prepHow meal planning and meal prep helps you avoid food wasteThe key to mastering family mealtime is to make meal planning and meal prep a habit, slowly over time-Habits are so underrated, and while more time-consuming than big goals, they are easier to create and stick to if you have the patience and perserverance to stick it out!Other episodes that talk about habitsKeystone habitsWhy you should focus on habits instead of goalsUse paper recipes and don't let your phone in the kitchen-This is my biggest productivity tip in the kitchen.  you say you're using your phone to cook, but really you're shopping that cute new swimsuit online, don't let the distraction kill your productivity and frustrate you.  Paper recipes for the win!Other episodes about productivityWhy moms should minimize information overloadFinding purpose in productivityLeftovers aren't the enemy, in fact when managed properly they can save you loads of time in the kitchen-Don't dread leftovers, plan for them and plan them into your life, learn to repurpose them, and watch how much easier meal prep becomes when you are using everything instead of wasting things!Other episodes about leftoversHow to handle holiday leftoversSmall changes add up to big results-No change is too small, check out the episodes above about habits for more!Ditch all-or-nothing thinking, some is always better than none-All or nothing thinking is the enemy of success in the kitchen (and tbh in most aspects of mom life) don't be a victim to it.  Make this your mantra.  Some is ALWAYS better than none.Other episodes about mindset and mindfulnessHow to make dinner when you don't feel like itMaster mealtime mindsetYou choose what and when, your kids choose if and how much-This comes from Ellyn Satter and this advice is gold.  If you can stop defining your success by whether or not your kids (or ahem your spouse) likes what you cook, you will already feel so much more effective in the kitchen. Other episodes about feeding kidsKids in the kitchenCreating healthier f

Instead of feeling overwhelmed by a crazy to-do list, why not learn to take advantage of the family rhythms that you already have to perfect your days and find more peace and productivity. Family Rhythms 101: Improve productivity and find more peaceDo you ever feel like you are drowning under your to-do list (please say you are raising your hand, because I know I am!)How many of the things on your list are things that you actually find yourself doing time and time again.  What if you started to lean-in to the family rhythms and routines you have to help you know what to expect and find time to do the other things on your to-do list? Well that’s what my guest Sarah Dalton of your simply big life has to share with us on this weeks episode of the podcast. Inside this episode on family rhythms you’ll find: The biggest problem facing individuals (especially moms) when it comes to finding productivity and feeling peace in the homeThe simple framework for creating simple and sustainable rhythmsWhat an effective weekly planning rhythm looks likeHow to make your planning rhythm fit into our current seasonAbout the guest Sarah DaltonSarah Dalton is the founder of Your Simply Big Life, an online community that empowers women to step out of overwhelm and take ownership of their day. Her mission is to help busy moms make the most of their time and energy so that they can go after their big goals and be present for their family.Sarah is the creator of the Peace and Productivity Planner as well as her online course Peace and Productivity Foundations, which help moms to gain clarity around their priorities, design rhythms, and learn how to stay focused throughout the day so that they can get things done, have time for themselves, and enjoy the life they are creating.Sarah is also the host of The Peace and Productivity podcast where she has weekly conversations with like-minded women, in addition to weekly solo episodes where she offers inspiration on all things time management, productivity and living an intentional life.Resources:COURSE: https://www.yoursimplybiglife.com/course Podcast: https://podcasts.apple.com/us/podcast/your-simply-big-life/id1513416972 Instagram: @Your_simplybiglife Free resource: Find your core values 

Cooking in the summer is a drag, no one wants to do it! Listen in to this week's episode where I share my favorite recipes that don't require you to turn on the oven, stove, and in most cases even the microwave!Link to Recipes: Charcuterie boardsRotisserie chicken ranch wrapsSushi bowlsCeviche tostadasTurkey BLTSCaprese sandwichRotisserie chicken cobb saladItalian sub sandwichRotisserie chicken cucumber avocado saladBlack bean corn and rice salad

I've been drooling over the home edit's projects for two years now, and it was finally time to do it myself! I gave my kitchen the home edit and I'm here to tell you all about what I learned, what was worth it, what wasn't necessary, the whole shebang! Resources: Everything large binEverything narrow binThe bathroom editStacking produce binsClear egg containersDish pansThe Home Edit BookBetter Homes and Gardens pantry containers

Please tell me I'm not the only one who ends the week by throwing away too much sad wilty produce? I have gone so far as to avoid planning certain dishes because I know the produce won't last long enough to actually make them. I decided it was time to learn how to *actually* take care of and store produce, and the results have been astounding! Listen to the episode to save your produce from certain death today ;)Resources: How to store tomatoesHow to store celery

Want to up your protein with out eating copious amounts of chicken breast? Look no further!Listen in as I go through my favorite ways to up protein throughout my day! Resources: Ultra-filtered milkAbbey's kitchen whipped egg white oatmealBuilt bars (puffs)Cottage Cheese DipsProtein PowderProtein recommendationsSkinny Dipped Almonds

Meal planning and meal prep are tools, not solutions.  Learn how I use these tools differently at different seasons in my life in a behind the curtains look at how I'm transitioning from summer meal prep to the school year. Announcement:  The planned, prepped, and productive podcast will be going on a hiatus until further notice.  See resources below for how to keep up with planned prepped and productive while the podcast is away. Resources:Summer Lunch Menu Meal prep in minutes course (get now before it closes!)Follow on instagram: @plannedpreppedandproductiveFollow on facebook: /plannedpreppedandproductiveSign up for email updates: callmebetty.com/subscribe GWi2Utj6XKh3hyni6c9q

5 Best Fast Foods That You Can Make At HomeHomemade Frozen HamburgersMake and freeze hamburgers so when it’s dinner time, instead of staring at a chunk of ground beef and wondering what to make, you have an almost prepared meal. You can even cook the burgers in advance and freeze them if you desire, but I usually prefer them fresh-cooked!Homemade Pizza CrustI LOVE homemade pizza, but making it at home isn’t usually the fastest and easiest option. Making the dough can be messy, and if it requires a rise it takes awhile to put this meal on the table. I combat this problem by making pizza crusts and freezing them. Then when I’m ready to eat, all I have to do is add toppings and bake!You can freeze pizza dough, but I usually find that I prefer to parbake the crust and freeze it that way. I usually make mini personal pizza crusts so they take up less room in the freezer.Homemade Chicken TendeI’ve got a stellar recipe for homemade chicken tenders here on the blog, and while I love them and they come together pretty quickly, I have found that I love them even MORE if I make them in advance and freeze them. You can even cook them from frozen straight out of the freezer making the fastest weeknight meal ever!Homemade Bean BurritosHomemade bean burritos got my husband through college, they’re the perfect quick lunch to stock your freezer with. Simply fill your tortilla with refried beans, cheese, and maybe your favorite enchilada sauce, wrap them up and throw them in the freezer. When you’re ready to eat them, simply microwave for 5-7 minutes if they’re still frozen, or 2-3 minutes if they have been thawed!Homemade French FriesIs there a more comforting food than french fries? I love storing my freezer with my own freezer french fries. Potatoes don’t freeze well if you just throw them in the freezer, so I chop the potatoes into french fry shapes, boil them until their barely cooked through but still quite firm, and lay them out on a sheet pan lined with parchment paper to freeze them. If you’re freezer isn’t big enough for a sheet pan, use a couple of plates. Once they have frozen for a few hours, put them in a large ziploc and freeze until you are ready to use.To bake your homemade french fries, simply give them a good coating of oil and bake at 425 for about twenty minutes until they are starting to brown. Give them a good salting after and enjoy with your favorite dipping sauce!I hope that this has sparked some ideas for making convenient, homemade fast foods to help curve fast food cravings and get cooking more meals from scratch! If you are interested in more, please check out my resources below!Resources:Studies show homemade is healthierLearn more about making meals at home as stress free as possible in my mini course, meal plan magic!

Why Changing Habits Is More Powerful Than Setting GoalsI am all about setting goals, and it’s usually my go-to method for achieving something, but this year I have really tried to take a step back and work on my habits instead.Habits dictate so much of what we do in our lives, and as we work to create good habits we will see slow but permanent behavior change start to emerge in a way that takes less effort than traditional goal-setting.Myths About Changing HabitsI am sure you have heard that it takes 21 days to create a new habit.I am also pretty sure that you could tell me about many instances where you have changed a behavior for more than 21 days only to fall right back into old habits.Did you know that this 21-day thing is a total myth?It’s comes from a Plastic Surgeon named Maxwell Maltz in his book psycho cyberkinetics about self-image. In this book he states that it took his clients roughly 21 days to get used to their new image after surgery.He also noted, that in his own life he noticed it took a minimum of 21 days to form a habit.So, our idea that it takes 21 days to form a habit comes from a book that is usually mis-quoted where zero actual research was done.So How Long Does It Actually Take To Form A New Habit?Let’s dig into some actual research, shall we?A study posted in the European journal of social psychology found that it took anywhere from 18-254 days to make a behavior change regarding eating or drinking habits.This range is huge, and most individuals took much longer than the expected 21 days.Not to mention, that even this study has it’s limitations. This study looked at only 39 individuals, and only habits related to eating and drinking.The takeaway? Changing habits is complex and different for everyone!Why Goals Aren’t Always The Best Way To SuccessSo what is the best way to work on changing your habits? Should you make a goal?There are loads of books out there on habit change, and this topic is sure to come up more on another day, but in my experience changing a habit looks just a bit different than a goal. Let me give you an example of a goal that I set that would have been more effective if I had looked at changing my habits instead.Like many others, I have baby weight that I would like to lose.This summer I made a SMART goal to lose 15 lbs by the end of summer. If you aren’t familiar with the SMART model, the idea is to achieve your goals it should be specific, measurable, attainable, realistic, and timely.So let’s make my goal to lose 15 lbs a smart goal.Specific-Yes, it’s a specified number of lbsMeasurable-Yup, you can measure the number of lbsAttainable-As a dietitian, I know that weight loss at a rate of 1 lb per week is a reasonable and healthy goalRealistic-This one is questionable, I should have probably accounted more time for plateaus etc…but as stated earlier, a weight loss of 1 lb per week when making appropriate changes is fairly realisticTimely-Yup, I would complete my goal by the end of the summer.So let’s look at what actually happened. I made drastic lifestyle changes to make this goal happen including cutting out sugar almost entirely, increasing whole foods, decreasing carbs and overall calories.One week I got on the scale, and YAHOO, I’d lost 2 lbs!The next week however, I was up 3This pattern continued and at the end of 7-8 weeks I gave up, because suddenly my SMART goal was no longer attainable in the time allowed.This is why I think that goals are not always the best tool for the type of change we need to make.

Here Are The 10 Reasons Why Cooking From Scratch Is Totally Worth It.  It tastes better! Okay, so this one is kind of a gimmie, but seriously.  While I do have a few favorite restaurants, I have found that 99.623% of the time I prefer the food I make at home to food I would eat in a restaurant.  Sure, it’s nice to be catered to and served at a restaurant, but most of the time the food isn’t worth the cost and calories! It’s Cheaper. This is probably the biggest reason to get off your rear and put your apron on rather than heading out to a restaurant, or even the freezer aisle at your grocery store.  The cost of convenience foods adds up QUICK and, as aforementioned, it usually doesn’t taste good enough to warrant the additional cost.  I will often “splurge” on grocery store items like fancy seafood and specialty ingredients as a reward for cooking from scratch and skipping the convenience foods.  It’s a great motivator and can helps me bring 5-star restaurant quality dishes to the table. It’s Fun. This was just the tiniest bit more true when I didn’t have a daughter who screamed as if she was being tortured when I put the baby gate up to keep her out of the kitchen, but it’s still a great motivator to get me in the kitchen. I love the creativity involved in cooking from scratch and I love trying new things.  It’s a good thing my husband and daughter are both adventurous eaters and humor me as I play in my adult playground.  I will also mention that cooking is a CHEAP hobby.  You have to eat anyway, right?  Might as well have as much fun and be as creative as possible when you put meals on the table. It gives you greater control of what you put into your body. This is one of the most important reasons to cook from scratch.  While I studied nutrition in school, I absolutely hate label reading and I find that trying to eat a balanced and healthy diet can be really disheartening and sometimes downright depressing.  I really don’t like thinking too much about what I eat, and I prefer to just trust my taste buds and my body.  When I am cooking from scratch, I know every single thing that I am eating.  Those things aren’t always the best for me, BUT I am aware that I am eating them.  I can’t tell you how many times I have eaten something only to look at the label and be disgusted at the amount of sugar, trans fat, or sodium that I have ingested.  When I make my own meals, and even my own desserts, there is a mindfulness of eating that comes from having seen the ingredients come together into a finished product and that knowledge changes the way that I eat.5. It connects you to the planet. So I recognize that this reason makes me sound a little like a hippie, but it’s totally true, and a totally awesome benefit of cooking from scratch.  Since I’m already being a little philosophical here I might as well keep going.  I believe that one of the BIGGEST problems with our generation is that we have been handed EVERYTHING.  Food is always in the refrigerator.  Water is always in the tap.  Anywhere you might want to go is a car or a plane ride away.  This creates a disconnect and a lack of gratitude for all of the amazing things we have been given.  When you cook from scratch you are one step closer to where food came from.  Bonus points if you buy your food from a local farmer at a farmer’s market who can tell you the story behind the food you are eating.  DOUBLE bonus points if you grow the food yourself and can truly see it come full circle, from seed, to plant, to table, and most importantly  TO BELLY! 😉Read more here.

I am so excited to be welcoming my first guest to the planned prepped and productive podcast! Ahuva Magder Hershkop is a Registered Dietitian and online course creator.  She runs a brick and mortar pediatric based nutrition practice in Toronto, and teaches moms online everywhere to change their expectations and mindset about family meal time. Ahuva believes strongly in the power of a nourishing family meal, but believes providing that meal should only take so much out of us (a girl after my own heart!)Ahuva and I connected on instagram a few months back, and I have loved following along with what she shares and had a great time interviewing her. Inside this episode you'll find: The number one complaint most moms have about family meal time AND how you can overcome itHow to find more peace at mealtimeA dietitian's perspective on how to deal with picky eatingWhat a balanced meal should look like and how you can reframe your mindset and expectations to fit a wide variety of successful familiy mealsHow to re-define your meal time expectations and give yourself more grace. If family meal time is overwhelming to you, this is absolutely the episode for you. If you'd like to hear more from Ahuva find her in one of these spots!On Instagram: @AhuvaRDIn her private facebook group: The busy mom's guide to feeding your family

The 5 Powerful Reasons We Eat That Are Not Health Or NutritionFor survival.If you’re thinking that sounds a lot like health or nutrition, you’re right in some ways they have similarities, but health and survival are two very different ideals.Someone who is focused on survival does not have the luxury of worrying about how much fat is in his meal or whether or not the eggs he’s eating are free range.Restricting and controlling our food is a luxury afforded to us because we have an abundance of food.I don’t know what your circumstances are, but even if you are not LITERALLY eating only for survival (as in you don’t know where your next meal is going to come from or how it will be paid for), you may be in survival mode because of other circumstances in your life.As a mom of 3 kids 4 and under, I have spent a fair chunk of the last 4 years of my life in “survival mode”And that’s okay, because survival is probably the most important reason we eat…because if we’re not alive, none of these other reasons matter much, do they?If during these times you are subsisting on takeout, convenience, food, and whatever you can get your hands on, instead of feeling guilty take the time to assess your situation and accept that there is a season for everything.I will have an upcoming episode on getting out of survival mode, but only when your life has slowed down to the point to make that possible.Until then, just express some gratitude that the drive-thru exist and be on your merry way.2. For culture and relationshipsI have the fondest memories of visiting Puerto Rico as a chlid and making fry bread with my abuela, or gathering lemons from her lemon tree in the backyard.I enjoyed wandering the island and enjoying piraguas (puerto rican snow cones), piña coladas, deep fried seafood empanidillas. The list goes on.Only in my adult life do I realize, yikes, none of these foods were very healthy.But these foods connect me to my family and culture, which is so important to me because I always felt a little distant from my hispanic culture growing up in the mountains of Utah.I’m sure your food memories are different than mine, but I am willing to bet you have some connections to food that are not necessarily “healthy” by today’s definitions of the words, but that are important to you nonetheless. Culture and connection is one of the important reasons we eat.3. To Cope with difficult emotions.Emotional eating is one of the important reasons we eat.Nutrition expert Ellyn Satter said this about emotional eating.“it is natural to eat for emotional reasons. Eating can raise your spirits when you are low, soothe you when you are tense, and distract you when you are upset. We cook special meals to celebrate and we use food to help us connect with other people. But you abuse emotional eating when your feelings go straight to eating: when you feel upset and automatically reach for food to settle yourself down.“Emotional eating is a natural response to difficult emotions, and only becomes a problem when it’s abused or it’s the only tool in your arsenal to handle difficult emotions…but if, like me, you like a bowl of ice cream to soothe you after a difficult day of motherhood give yourself from grace and understand that it’s natural and you’re finding resources to help you cope.4. For funIs there anything more fun than planning a big superbowl party and creating a spread of delicious game day food to enjoy?Read More at https://www.callmebetty.com/#16-the-5-powerful-reasons-we-eat-that-aren't-nutrition/

Keystone habits are  “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.” -Charles DuhiggI am a BIG fan of personal development books. I’ve got a load of about a hundred loaded in my scribd account and I binge listen whenever I can (in the shower, on a run, in the car, you name it!So when I say a book is good, and it changed my life, know that this is coming from someone with lots of personal development books under her belt, so give me a listen!This post contains affiliate links, read my full disclosure .I’m sharing just one little tidbit of The Power of Habit (aff) by Charles Duhigg, but the whole book is so interesting and will truly transform the way you think about your life and habits.What Are Keystone Habits?Charles Duhigg defines a Keystone habit as “small changes or habits that people introduce into their routines that unintentionally carry over into other aspects of their lives.”I like to think of Keystone habits as a way of hacking your own life.Basically, a keystone habit is a small and manageable shift or change that acts as a catalyst for success in many other areas of your life.To clarify, let’s start out with an example. I’m going with the easiest example from the book. Making your bed.According to Duhigg, “Making your bed every morning is correlated with better productivity, a greater sense of well-being, and stronger skills at sticking with a budget.”Isn’t that cool?I don’t know about you, but I’m often overwhelmed with all the changes I want to make in my life (aka, things like improving my productivity and sticking to a budget, actually).Now, Duhigg is not saying that making your bed will CAUSE you to be a better budgeter, but maybe that habit unlocks the ability within you or clears your mind enough that reaching those other goals just comes naturally.With all the guilt that goes on when we don’t “slay our goals” the way we want to, I love this idea of setting myself up for success in a way that doesn’t even feel like extra work.Feels like a win-win to me!Examples Of Keystone HabitsThe cool thing about keystone habits, is that no one can define what your keystone habits are, that’s for you to figure out.It can really be any behavior that you identify as a catalyst for other good behaviors, something that you do that can cause a waterfall effect and the benefits of it can spill into other aspects of your life.Duhigg does identify several keystone habits, and I have one that he DOESN’T talk about…but I have identified as a major player in my own life (think you can guess what it is??)ExerciseIt’s no surprise that exercise hits this list.If I were reading this a year or two a go I likely would have rolled my eyes and said, yeah yeah, but after my 3rd child I decided to finally let go of the excuses and whip my booty into shape, and now I’m a believer.I seriously feel so good, I have increased confidence, I can keep up with my kids without feeling winded or tired, I sleep better, I’m more patient with my kids, the benefits of exercise (and the increase in good habits/behavior) seems endless.Duhigg wouldn’t be surprised as he notes that exercise triggers people to eat better. He also says that people who exercise note increased patience, less stress, and more productivity at work.read more here. 

We all have those 15 minute gaps in our day where we end up just scrolling social media, but how much better would our days go if we filled up those minutes with tasks that will make meal time go smoother.  Here are 25 ideas how you can use that time. Read to or play with your kids- Fill that attention bucket for your kids and see if they actually let you make dinner in peaceListen to a podcast, watch a youtube video, or read an article on cooking or kitchen organization-Learning is the key to making a change so using your breaks to learn something new will make your goals seem so much more realisticOrganize your spice rack or drawerThrow away expired condiments in your fridge-Because an organized kitchen is a happy kitchen!Submit your grocery order for the week-Yup, in today's day and age with grocery pickup you can literally do your grocery shopping in 15 minutes.Take a fridge, freezer, or pantry inventory-Knowing what you have on hand makes meal planning so much fasterWrite down your family's favorite dinners-This is another time-saving trick, don't reinvent the wheel, your family will love you for keeping their favorites on rotationWipe down cupboard doorsClean stovetop or microwaveMeal Prep snacks for the week (cut fruits and veggies, fill baby food pouches, make trail mix)Meal prep chicken in slow cooker for the week (try this recipe)Organize your recipesBrowse pinterest for new recipes you'd like to tryMeditate or take a 15-minute power nap (Sometimes  a break is important, but try putting that phone away for an actual break instead of just a social media one)Plan an upcoming event or party Sometimes I just need something fun to do...if I keep my fun projects on my list, then when I'm perusing pinterest it's with a purpose in mind instead of mindless scrolling.Schedule your upcoming weekMake a list of leftovers your family can use up and leave it on the fridgeMake a list of available snacks for your kids and put it on the fridgePre-cook your grains for dinner that nightChop your veggies for dinner that nightMeasure out ingredients or make any sauces for dinner that nightOrganize a cupboard or drawer in the kitchenLoad or unload your dishwasherCall a friend or family member just to chat-Remember, making time for you will make your whole life run smoother. Make a dinner time emergency list (things you can make in your sleep with very little effort)

Three Simple Steps To Meal Prep That Tastes GoodThe key to making meal prep taste delicious, fancy, and even gourmet is to plan your meal prep strategically and combine meal prepped foods with fresh foods and storebought foods for the ultimate simple but fresh meal plan.To illustrate this idea, we’ll use my Valentine's Day Menu. For Valentine’s Day I like to bust out my pasta machine for probably the only time I’ll use it in a year, I’ll make a white and red sauce for variety, some roasted broccoli to round out the meal, some crusty bread as an appetizer, and molten chocolate lava cake and ice cream for dessert.My mouth’s watering just thinking about it.To strategize my meal prep, I ask myself the following three questions about the menu I’ve plannedStep 1: What Parts Of This Meal Can I Meal Prep Or Purchase Premade Without Affecting Quality?In this case, I know that the meat sauce can be made a day or two in advance without affecting the quality. In fact, thing like tomato based sauces often taste even better the next day because the flavors have more time to come together.I like to make my own bread , but in this case since it’s not the star of the show and I’m already going to be letting my kiddos get messy in the kitchen with the pasta I’m going to buy bread from my local bakery that will taste delicious.I’m also buying my ice cream, again, making ice cream is fun but in this case I want to focus my energy on other things and storebought ice cream is still delish.Step 2: What Parts Of This Meal Can I Make Partially In Advance Without Affecting Quality?This is the step that takes the most practice. A lot of things can be done partially in advance, but it can take a little trial and error to figure out what works and what doesn’t.I’ll give help you out with this menu though.Pasta dough can be made a day in advance and stored in the refrigerator.The batter for the molten chocolate lava cakes can also be made a day in advance and stored in the refrigerator.I don’t want to cook my veggies in advance (I almost never cook veggies in advance)…but I can either buy pre-chopped broccoli or chop it in advance.Step 3: What Parts Of This Meal Will Taste Best Made Entirely Fresh?Some things just shouldn’t be meal prepped if you like enjoying your food. Alfredo sauce could be made in advance, but will taste so much better fresh and it’s quick and easy to make so we’ll make that entirely the day of.We’ll also roll out and boil the pasta the day of so it’s super fresh.Finishing TouchesWhen you prioritize your menu and take strategic shortcuts, your every day and holiday meals will come together quickly and easily. In this case, most of our energy will be put toward rolling out and cooking pasta. We will also reheat the red sauce, make the white sauce, roast the already cut-up broccoli, cut the bread, and bake the molten lava cakes.It sounds like a lot, but it’s so much more manageable when parts are done in advance, and you’ll be shocked at how quickly it all comes together.Want to try this menu out for yourself? Sign up for email updates and get all the recipes for this menu straight to your inbox and try out this meal prep strategy for yourself!I’d love to know, what’s one thing you could do today to make tomorrow’s dinner easier WITHOUT compromising the quality of your food? Tell me in the comments below, soon you’ll be a #mealprepaddict when you see how simple your meal times can become with just a little preparation.

Gourmet cooking may be the last thing on your mind as a mama, but Marlee has some tips that make it do-able and shares why she thinks it’s important and matters even in today’s busy world.Hey Mamas.So, you see the title of this post and you may be thinking, gourmet cooking? I’m barely surviving….no way I’m gonna be doing any “gourmet cooking” any time soon.But I promise, there was some intention behind asking the amazing Marlee Brady of I Just Make Sandwiches to be on the podcast.I spent several years working in food service management and commercial kitchens prior to becoming a mom and starting this community.…and ya know what. So much of what I teach here I have learned from observing chefs and seeing HOW they are able to put a meal on the table quickly for a huge crowd.Chefs are MASTERS of meal planning and meal prep ya’ll (though they might not call it that).It was for that reason that I knew I had to get Marlee on the podcast to talk about gourmet cooking.Gourmet Cooking With Marlee BradyMarlee is a trained chef who worked in the culinary field before hanging up her professional apron to start who own food and cooking community (and rock the mom life, so she gets THAT crazy too).Marlee focuses on teaching others how to elevate their dinners and make gourmet cooking a part of their regular life (…and just take a look at her blog or instagram…she rocks it, her food is mouth-watering!)Inside This Episode You’ll FindWhy gourmet cooking and cooking from scratch matters even in a world with modern conveniencesWhat a trained chef has learned about time management from her career in the kitchenA simple tip for elevating your dinners that DOESN’T take extra time3 Benefits of cooking from scratch that you can see in your lifeHow a chef makes homemade meals on the regular without a meal plan (hint, there’s still some planning involved)If You Want More From Marlee, You Can Find Her The Following Places (And She Just Had A Baby So Go Give Her Some New Mama Love!)Website: https://www.ijustmakesandwiches.com/Facebook: https://www.facebook.com/ijustmakesandwiches/Instagram: https://www.instagram.com/ijustmakesandwiches/Marlee Also Has Some Great Resources Available For Her Listeners, So Check Them Out If You Want To Elevate Your Own Dinners!Basic Cooking Principles email courseSeasonal Produce Guide7 Simple hacks to elevate your dinnerElevated Holiday Meal HelpWant to know my thoughts on Gourmet cooking and cooking from scratch? Check out the following past episodes!Why Cook from ScratchMeal Prep that tastes great in 3 easy stepsHow to meal prep your thanksgiving dinner

Hi Everyone, this week's episode on the podcast is all about the different types of meal prep, and how you can use them to strategize your meal plan saving you the most amount of time possible in the kitchen (can I get a woot-woot!)I spent the first two episodes trying to get you jazzed about trying this, and helping you to convince yourself that homemade meals are something you are absolutely capable of...in fact, with a little time you might even find cooking fun!Let's jump right into the types of meal prep (in order of types I use least to types I use most and why!)As always, please listen to the podcast to get the most out of your time as I go into much more detail there!Types of Meal PrepThe Dump Recipe MethodThe dump recipe method involves putting all of the raw ingredients for a recipe into a gallon ziploc bag and freezing it.  When it's time to cook, you dump the whole bag into a slow cooker for dinner.  This method is one of the easiest methods, but it's not my very favorite because I prefer traditional cooking methods and I feel like veggies tend to get mushy when cooked for the same amount of time as meat.The Cook Now, Eat Later MethodThis method is essentially glorified leftovers.  You make a meal start to finish it and portion it out to eat throughout the week.  I like this method a little better than the dump recipe method, but I get bored eating the same thing every day and I feel like the quality of the meals starts to diminish throughout the week. The Box Meal MethodThis method uses the same technique as the meal prep box companies that have become so successful in recent meals.  To make cooking go super quick, you gather your ingredients in advance and even do your chopping so that on the night you want to cook all of the prep is done and it goes super fast! I love this method for meal prep and use it most often in combination with my other favorite method (below!)The Create your own convenience food methodThis method involves making your own version of all of those things at the grocery store designed to save you time.  Think frozen meatballs, rotisserie chicken, frozen fried rice, etc...This is a great way to have fast and easy meals with wholesome ingredients that you get to control.  When you combine this method with the box meal method you can have truly delicious meals made entirely from scratch in 15-20  minutes every time!Helpful links about the types of meal prepEasiest-Ever Dump DinnersTop 20 Freezable RecipesUse Mis En Place to Make Meal Prep EasierNext week we're going over a very specific problem that I have run into while cooking more times than I can count, tune in to see if you've had the same problem and see my strategies for overcoming it.  Can't wait to talk next week!Happy cooking!

Convenience Foods This Dietitian Swears By1. Bagged Salads-Making a salad gets expensive quick! It’s also hard to get through all of those fresh ingredients before it goes bad so I love adding a bagged salad to my dinners as a way to get those veggies in!2. Pre-chopped veggies-You definitely pay for this convenience, but some nights I just need dinner to happen and letting someone else chop my veggies gives me just the right amount of extra help I need to put dinner on the table3. Storebought bread- I wish I was a “homemade bread” kinda gal, and while I like to make it as a special treat I have not yet mastered making it regularly4. Frozen fruit and veggies-Let’s stop demonizing fruit and veggies when none of us are eating enough of them. If frozen is the way you get them in, that’s totally fine!5. Tortilla Chips-I’ve tried making them. Totally not worth the investment of time, and let’s face it. Tortilla chips aren’t the beacon of health in your diet anyway so don’t stress about making them.6. Uncooked flour tortillas-If you love the taste of fresh tortillas, uncooked tortillas are totally the way to go!7. Crackers-If you have kids, crackers are probably on your grocery list regularly, I’ve never tried making them…but I think I’ll just let the store take care of this one for me.8. Canned tomatoes-I don’t love the flavor of most canned veggies, but tomatoes are delicious and can help you make homemade pizza sauce or spaghetti sauce super quickly!9. BBQ Sauce-BBQ sauce is actually pretty fun and easy to make! But sometimes I just don’t have the time, be sure to check labels on this one as bbq sauce can have lots of added sugars so find one that meets your health and nutrition goals.10. Canned Beans-A pressure cooker makes canned beans totally do-able, but if your freezer isn’t stocked, you probably still don’t have the 30 minutes it will take to add them to your dinner, so canned beans to the rescue!11.Canned Tuna-Most of us don’t get that recommended fish in our diet regularly, canned tuna is a fast and easy way to get it!12. Coleslaw Mix-Eat it raw in a salad OR mix it in with something else like these shrimp thai rice noodles (a 30 minute meal!)13. Condiments-I’ve tried making my own ketchup. It was gross. Plus, how much ketchup can one person really get through before it goes bad? Just. not. worth. it.14. Chicken broth/stock-I would love to get better at making this, but until then better than bouillon in all the flavors is totally delicious!15. Sausage-Just no. Tried it, and I’ll stick to the store thanks.Resources:FREE Meal Plan Magic Facebook GroupFree Meal Plan Magic email mini courseHomemade NaanHomemade Seasoning SaltBenefits of meal planning and preppingWhy cooking from scratch is totally worth it

Reasons Why You Aren’t Eating Your Veggies.BiologYup. It’s just in our nature to avoid veggies. Many vegetables contain bitter compounds and as humans we are wired to avoid bitter compounds because they are more likely to be poisonous. Rude, huh? The one thing we need more of and our bodies are telling us to shun it. Not fair.As humans we also have natural affinity for sweet foods (like breast milk). Some people might be even more sensitive than others to the bitter compounds in foods meaning that a veggie that tastes just fine to some people will be too bitter for someone else.Lastly, our ability to taste bitter compounds is strongest as children, which is when many of us were forming our opinions about vegetables. Yup, there’s so much stacked up against us in our quest to eat those veggies.Forced Vegetable ConsumptionI would be shocked if there wasn’t a time in your past when you were told, eat your broccoli and you can have your dessert.Heck, I’d be surprised if you haven’t told your children something similar, but did you know that this very scenario can be damaging and have the opposite effect on your children (and maybe left a bad taste in your mouth {literally} as well?A retrospective study found that many teens who were forced to eat their veggies or other food items as children reported difficulty eating those food items today. In fact around 70% of those children avoided food items they had been forced to eat as a child, whereas only 30% reported that forced veggie consumption make them more likely to try new things now.Really Bad VeggiesNow I don’t have any studies to back this one up, but if you think that watery frozen vegetables that have been microwaved or steamed are what veggies are supposed to taste like, there is a reason you don’t like veggies.Veggies can be prepared in a wide variety of ways and taste absolutely delicious…but many people grew up eating underseasoned, overcooked, and just plain bad veggies. This can totally play a role in your hesitancy to try brussel sprouts again!Veggies Aren’t ConvenientLet’s say you don’t really fall into any of these camps and you actually like vegetables.Heck, maybe you used to eat them really well…and then you had kids.…and now you’re lucky if you’ve managed to shovel in a handful of your kid’s goldfish and a package of fruit snacks by the end of the day.We are busy, and we often sacrifice every last bit of ourselves to those sweet (but demanding) kiddos.(read the full show notes here)Sources: Humans reject bitter tastes and have an affinity for sweet tastesThe result of forcing children to eat their veggiesFruit and Veggie Serving SizesAverage fruit and vegetable consumption in the United States2015-2020 health guidelines

Making family meal time happenWith Family Meals Quality Is Greater Than QuantityOnly have time for one family meal per week with your family?Make it a good one and something your kids will remember.Maybe you can get out the fancy dishes.Maybe you can rotate through everyone in your family’s favorite dinners.Maybe you can plan fun and interactive menus that everyone can help make.The point is, if you work on making that one meal special and memorable family meals can become a cherished memory for your kids, even if they didn’t happen every day.Simplify Your MealsI really can’t say the word “simplify” enough when it comes to family meals.Maybe you don’t have time for a michelin 5 star meal, but you do have a small nugget of time you could all eat together.Consider that the togetherness factor is more important than what’s on the table.If it’s waffles, grilled cheese, spaghetti and frozen meatballs…the key is that you are together.If we can let go a little bit of that all-or-nothing mentality we can start to enjoy time together more often even if it’s a little less than perfect.Planning Is KeyI am a huge advocate for a weekly planning session to keep my life and my family’s life in order.Scheduling in a weekly planning session will allow you to clearly see the pockets of time you have and choose the most realistic days for family meals (and the days that maybe everyone has to fend for themselves).It’s important to include your kids and spouse in your planning session so everyone is on the same page and you don’t miss anyone’s activities.Choose A Different Family Meal TimeWho said that family meal time has to be at dinner time? Does breakfast work better for you? Get up a little earlier and try for family breakfast instead.Real life isn’t perfect, but that doesn’t mean we can’t make small changes to make our goals work for us. Even if you have to be a little unorthodox, you can totally make family meals happen.Create Habits, Even If They Aren’t PerfectI’ve said it a hundred times, but this all-or-nothing mentality that most of us moms deal with on a regular basis is killing all of our dream.Just because we can’t do EVERYTHING doesn’t mean we shouldn’t do something.So work to create the habit of family dinners with whoever is there. If dad’s not there because of a work schedule, or some of your kids are at activities it’s okay. You’ve created the habit.And as seasons of life change you can welcome those absentees back to the table with loving arms because you’ve created the habit of having a family table.Let Go Of Mealtime BattlesEllyn Satter’s division of responsibility in feeding says in a nutshell, YOU decide what, where, and when your child eats.Your child is in charge of if they eat and how much they eat.In other words, and in the words of the great Queen ElsaLet it go.Stop with the dinnertime bribes and recognize that you did your job by providing a meal and let your child take care of the rest.Sometimes they won’t eat. Sometimes they’ll whine and complain. But you did your job by providing a meal, and you can just ignore it.Yes it’s challenging, yes kids not eating is a huge trigger for us, but as you work to trust your child the table will become a safe place for them and they will eventually start trying foods.It’s a process. It’s not a linear process. They may eat broccoli one day and hate it the next, but when we trust our kids, they will become happy eaters eventually.And you can focus on what’s on your plate, not what’s on theirs and actually enjoy your family meal time when you let the battle go.

Homemade bread is the ultimate comfort food, but it’s time consuming to get it on the table.It’s fine to make on it’s own, but when you have a bunch of other dishes to make it’s challenging to juggle everything and make it happen.It’s also difficult because many bread recipes take 2-3 hours to bake (some even longer) so if you work it’s basically impossible to get make homemade bread a part of a weeknight meal.Enter parbaking.Parbaking For Fresher-Tasting BreadLike I said, there really isn’t a ton of information out there about parbaking, but I did find some pretty useful in an old textbook on baking.There’s not a lot to the process of parbaking, but there are some techniques to keep your bread pale and avoid browning when you are baking the first time, and to help your bread keep it’s shape.How To Parbake Your Bread Before Storing It In The FreezerReduce Your Oven TemperatureThis is one of the most important steps when parbaking your bread because it helps you to achieve that pale almost unbaked look you are going for so you can save the browning step for when you are ready to eat your bread. Try reducing the oven temperature to 275-300 degrees Fahrenheit to achieve this.Cook Your Bread To 180 Degrees Fahrenheit To Ensure Done-NessYou will likely have to adjust your cooking time to make up for the adjusted temperature. Start by baking for the recommended time on your recipe and take the breads internal temp and add time until it reaches 180 degrees Fahrenheit.Decrease Yeast And Proof QuicklyToo much yeast can cause bread to spring too much in the oven, which will make it more difficult for the rolls to hold their shape in the freezer. Try decreasing the yeast in your recipe just a little (not more than 25%) and proof in a very warm environment (try this method)Increase Flour SlightlyWhen parbaking bread, you want the dough to be just slighthly stiffer so the bread holds it’s shape well (this isn’t the best technique for those soft and fluffy rolls). Try increasing the flour by just 1/4 C. You want the dough to be soft and workable but not overly sticky.What products can I parbake?I use this technique on loads of baked goods, but my favorites are cinnamon rolls and dinner rolls (these crusty french bread rolls use this technique).Still Afraid Of Making Yeast Breads?Don’t worry you’re not alone! I get asked about making yeast bread all the time, and while it takes some practice it’s truly so rewarding and fun!Because I get asked about it so much, yeast breads are likely to pop-up in my twice monthly live cooking demos that I do in my private facebook group. I’ve already done one demo on my homemade naan bread (a great yeast bread for beginners) and I’ve got more planned for the future. Watch the naan live and any future cooking demos by joining my free private facebook group here!Resources:Baking Science and Technology TextbookFREE facebook group with LIVE cooking demos

NOTE: The original version of this episode uploaded with an error.  That problem has no been fixed. Realistic Nutrition TipsThis week’s episode I’m chatting with Megan Ostler @meganjanesplate all about realistic nutrition tips. We talked about how to make positive changes without restricting, what we are doing that gives food too much power, and how to focus on factors other than numbers as we are making changes. Takeaways From This Episode:Why you should add to the diet, instead of taking awayHow demonizing food affects you and your goalsHow to make nutrition goals while maintaining a positive relationship with foodMetrics you should focus on that are not the scalAbout Megan OstlerMegan Ostler is the Director of Nutrition for iFit. She is a Registered Dietitian with a master’s degree in Nutrition and Food Science from Utah State University. Before joining the iFit family, Megan worked as a clinical dietitian at McKay Dee hospital. Her lifelong passion for service, science, and food led her into nutrition, and she has been successfully helping patients, friends, clients, and coworkers ever since. At iFit, she works to develop prescriptive nutrition programs to support iFit users in their health goals. For these programs, she develops healthy recipes and balanced meal plans and nutrition supplements.Megan currently resides in Cache Valley, Utah with her husband and three daughters.  When she’s not concocting new recipes, she treasures time with her family rock climbing, gardening, and skiing.Get more from Megan here:Blog: https://www.ifit.com/blog/category/nutritionInstagram: @meganjanesplateYou May Also Like These Interviews:Mealtime Mindset with Ahuva Magder HershkopGourmet Cooking with Marlee Brady

Schedules.I’m guessing you love them or hate ’em.I’m all about having consistent routines with my kiddos, but only recently have discovered the magic of scheduling.I was a skeptic for sure, and I had tried a lot of toddler scheduling techniques that just didn’t work.…and overall we were happy so I didn’t see why we should rock the boat.Creating Ease With A Flexible Block Schedule For Young Kids And ToddlersBut after my husband bought me a laminator for Christmas (nerd alert!!) I decided to try out some scheduling one more time,Let me tell you, this time I found a system that worked and it has been a total gamechanger.Why Block Schedules Work With Young ChildrenThere have been so many benefits to introducing a block schedule in our household. Heres my top 5 benefits:A flexible schedule helps all of the different personality types in our home work together better.Knowing what to expect makes transitions go much smootherA schedule can act like a built-in reward system.A flexible schedule helps me stop saying “just a minute” and actually play with my kidsA schedule keeps me on track in times of laziness or anxietyHow To Block Schedule With Small Kids And Toddlers.Let’s first define what a block schedule is, shall we?A block schedule (or time blocking) is basically the same as your high school class schedule.You set aside a dedicated chunk of time for certain tasks.I find that 90 minute blocks throughout the day work best for my small family.To block schedule I fill each block with 2-3 realistic tasks.I also try to split the fun activities up with the more mundane tasks that my kids are likely to resist so I have those built-in rewards throughout the day.There are 2 keys for making this work with younger children. 1. Pictures2. Making it low maintenance. With this laminated block schedule system, I don’t have to spend time on the computer every day adjusting as our life changes, and I don’t have to sift through a bunch of activities we’ve printed out to find the ones we do. We just sit down and write as a family.(another key to your kids cooperating is letting them help make the schedule).Maintaining this system takes me about 10 minutes a day, but it saves me so much more, and it’s honestly close to zero effort on my part because my 5 year old wants to “do the schedule” before we even eat breakfast.If you want to try my block schedule for free, you can download it below! Just hit the photo to open the link in a new tab and print it out.Then simply laminate it and start scheduling. If you don’t have a laminator, you can get things laminated at staples or other similar stores, but I found it was much more cost-effective to just buy one (and it’s seriously my favorite thing.)You could also just print out a stack and dispose of them every day.I hope this post has motivated you that even if you don’t think scheduling is for you, that you might try it out.

The freezer is the most underutilized thing in your kitchen. Many people don't know what to freeze or how to get started.  This episode will help!What do you need to get started with freezer cooking? Getting started is cheap and easy.   You need containers to store your food in, something to cook or meal prep, and a freezer to put it in! That's it!What foods are freezable?Most foods can be frozen relatively well if you take the proper steps.  Exceptions are veggies that you want to enjoy fresh, (and some veggies should never be frozen at all like cucumbers and lettuce), some dairy products, uncooked potatoes, whole eggs, and citrus fruit.How to get started?Listen to the episode for my 4 easy ways to get started with freezer prep today! Resources: Resources: Sign up for email updates to be the first to know when the full suppertime sanity course system will launchRestaurant containers for meal prepFreezer Sweet Potato Recipe

This is a trying time for sure, which is why I wanted to take a little break from food-related content and focus on mental health instead. Because if you're mental health isn't in check, there's no way those dinners are going on the table.  That's a fact, and it's also okay.  Here's 5 questions I am asking myself (as often as possible) to help me cope with the changes and loneliness from social isolation and covid-19. 1. What did you think you would miss that you actually don't?2. What do you actually miss the most? 3. How has your life actually improved since social distancing began?4. How have you adapted? 5. What will you take with you from this experience into your future? These questions have really helped me process all of my big feelings, I hope that taking a minute to meditate and ponder these questions will help you to, and help you be ready to slay in the kitchen again soon. 

Utilizing your freezer is the best way to preserve your meal prep and make sure it always tastes fresh and delicious. This episode includes the 4-step process for preparing, freezing, thawing, and reheating your meal prep to maintain the best quality possible. 

The theories behind meal planning and meal prep make sense to you, but what does meal prep look like for a real person in real life. I've tried to share plenty of tidbits on the podcast of what meal prep looks like in my life, but what about someone else?  What about someone with no skin in the game (aka someone who isn't trying to sell you anything or get you to listen to their podcast). I've been chatting for weeks (months) about my meal planning and meal prep system that I will soon be bringing to you in course form, but what do those strategies look like in real life? Because the course is still in "draft" form, I don't have any official testimonials just yet, but I do have a sister who's been going through this mealtime transformation right along side me. She graciously agreed to be interviewed for the podcast and is dishing all about her meal prep system, how it's changed her life, as well as tips and tricks for success. Listen in to find out:>Why meal prep is for you, especially if you don't love to cook>What big changes you can expect to see in your life if you start using meal planning and meal prep strategies>How to make meal prep work for you even without tons of unique or expensive equipment. 

Today on the podcast I’m talking all about frozen raw chicken.The Frozen Raw Chicken ProbleAKA the bane of my existence.I literally can’t count how many times I have gone to make dinner only to discover that (crayaaap…) the chicken is a rock hard block in the freezer still.So I then begin the twenty minute long process of running water over it which is working at a snail’s pace….or microwaving it in 30 second bursts to get it thaw before cooking it.This is, of course, if I wasn’t feeling lazy on the day I froze the chicken and that I actually separated the chicken breasts before freezing them.If I didn’t, then I’ve got the giant frozen chicken brick of death and I can send my ideas of a homemade dinner that night straight to club aintnevagonnahappen!How To Avoid The Frozen Raw Chicken ProblemWhile you could decide that you’re never going to forget to thaw your raw chicken again and get hyper-organized in the kitchen…this problem (for me) is one that never seems to go away. So here’s how I combat it.Unless there is a crazy sale on chicken or I am throwing a super fancy dinner party where I want everything to be 100% fresh and delicious, I don’t let the frozen chicken problem even begin.How?By cooking the chicken before it ever hits the freezer.Why Pre-Cooked Chicken Is Way More Useful Than Raw Chicken In Your FreezerPre-cooking your chicken is a surefire way to insure that you can have dinner on the table in 15-20 minutes every night.The type of chicken you cook and freeze will act as a springboard for the what’s for dinner question and thawing is easy! Just reheat until warm!Sure, this won’t work for every dish…but a good chunk of dishes that we make on a regular basis call for pre-cooking the chicken anyway. Grill chicken before adding to a salad, poach chicken before adding it to a soup, you get the picture.So why not have that step done, and never have to remember to thaw that pesky chicken again?Here are my favorite 2 recipes for preparing cooked chicken to keep in my freezer for quick meals all week long.How To Meal Prep Chicken For Quick Meals All Week LongMeal Prep Grilled Chicken (No marinade!)Slow cooker meal prep shredded chickenHow To Use Meal Prep Grilled Chicken And Meal Prep Shredded ChickenMeal Prep Grilled Chicken-Goes great in salads, pastas, quesadillas, pitas, wraps,Meal Prep Shredded Chicken-tastes awesome in chicken salad, soups/strews, hearty dips, casserolesHow Long Will Pre-Cooked Chicken Last In The Freezer?Pre-cooked chicken will last in the freezer for 3-4 months (but trust me…yours will never last this long…once you start making this a habit you’ll be addicted to how fast cooking becomes and you will be grabbing it out for almost every meal!If you want to learn more about how to rock your meal plan, be sure to check out my free mini-course!Featured LinksHow to thaw meat safelyHow long does chicken last in the refrigerator or freezer?Meal Prep grilled chicken (no marinade!)Slow Cooker Meal Prep Shredded Chicken

Don't love reheated chicken? You're not alone! While there's plenty you can do to make meal prep more palatable, sometimes pre-cooking just doesn't cut it. But never fear, I've always got some tricks up my sleeve. Listen on to find out the 2 ways I meal prep chicken for the freezer without pre-cooking it. If you're a leftovers hater, this will be a game-changer. Resources: Chicken MarinadesMeat Thermometer

You've probably heard of intuitive eating, but what about intuitive cooking. If you can learn to master the art of intuitive cooking your time in the kitchen will be streamlined (because your nose won't be stuck in your phone or a cookbook). You will feel so much less stress because you'll know the principles of cooking and be able to change directions on the fly for homemade meals on the regular.  Don't know where to start? This episode will give you a step-by-step guide to start cooking less from recipes and more from intuition. Resources: Flavor GuideChef's KnifeCommon Substitutions

I get it, as a busy mom it's hard to make the time for meal planning and meal prep. In this episode, first we'll be digging into how to find more time in your day (to make meal prep happen) Next we'll dig into WHY meal planning is the way you should use that newfound time.Resources: How to do a time audit by Productivity 501

You know that kicking your butt into gear and solidifying a good meal plan will save you money, but how exactly? Groceries are so expensive, and if you want to eat healthy it seems like there's no way to save money! In this episode I'm outlining the 10 ways you'll see money savings from meal planning, as well as some warnings and bonus tips and an actionable plan to make it happen!Helpful resources: Chicken and Wild Rice SoupFast Foods you can make and freeze at homeBeginner's guide to freezer cooking

On episode 35 of the podcast I’m welcoming Tracy Stanger. Tracy Stanger is sharing her signature strategy to sort, purge, and organize your to-do list that’s keeping you stuck.Inside This Episode You’ll Find:The lie you believe that’s keeping you overwhelmedHow and why you should organize your to-do list just like you do your kitchen cabinetsWhy rest is as important as the other tasks on your to-do listHow to find and create systems to make your to-do list run on autopilotAbout Tracy StangerTracy is a work-at home mom who believes that you shouldn’t have to choose between your career and staying home with your kids. She helps moms find peace and balance by organizing their to-do lists. Find more about her here:Helpful Resources:Sort, Purge, and Organize Program30 minute coaching call with Tracy

As a mom, you're constantly feeling pulled in a hundred directions. Organize that overwhelm with one or a combination of all of the productivity methods we'll talk about in today's episode and learn how to find more peace in your evenings by getting the other stuff out of the way!

There are many benefits of meal planning, but one I'm thinking more about right now with a little more scarcity in the grocery store is waste. Meal planning and meal prep will help you avoid waste in your kitchen and use up all of the good stuff you buy at the store. Listen on to find out how you can stop throwing away food and keep more money in your pocket with meal prep. 

Being on quarantine and suddenly having loads of time, I finally started to realize that free time isn't the only thing you need to get all the things you want to done as a mom. Listen on to find out the "other things" that I needed to be able to get the most out of my days while on Quarantine and beyond. 

Hey everyone,Today we've got a great guest episode with Megan Porta of Pip and Ebby. Megan's sharing all of her best holiday cooking tips and tricks, and she's got a gold mine of useful information to help you actually enjoy your party instead of being a bucket of stress the whole time. About Megan: Megan's mouth-watering pins of been pinned 10s of thousands of times and loved by many.  Her goal is to help her readers entertain wtih confidence and she provides the perfect recipes to do so.  One of her go-to's is her instant pot mac and cheese which she makes for just about every party. Instant Pot Mac and CheeseFind more from Megan Here: Website: pibandebby.com (You can subscribe for more tips here)Instagram: instagram.com/pip.ebby

One of the hardest parts about cooking from scratch is figuring out how to stock your kitchen. When you have a well-stocked kitchen you ensure you always have what you need to put together a meal seemingly out of nothing. Listen on to figure out how to stock your freezer, fridge, and pantry to become a kitchen rockstar. Resources: Free downloadable kitchen staples guideHow to make freezer breakfast potatoes

Meal prep your thanksgiving dinner to make time for the important things like spending time with loved ones and actually enjoying that big feast! Many aspects of the meal can be made in advance without affecting quality (or even improving the quality) read on to see what dishes you can meal prep, and what things you really should for that day!Do you get stressed just thinking about hosting Thanksgiving? From thawing, to brining, to cleaning your house, to all the side dishes, making sure everything goes off without a hitch can be stressful! The last 9 years I have made it my mission to create the perfect Thanksgiving timeline complete with delicious traditional recipes and exactly what to do and when to do it. I can honestly say that it has taken this long to find the perfect combination of recipes and I'm beyond excited to share this free resource with you that will simplify your Thanksgiving Day allowing you to spend time with your family being grateful. Instead of running around the kitchen like a turkey with your head cut off. This free resource is a gold mine of information and will simplify your Thanksgiving Dinner by a mile because you don't have to hunt down recipes, or even write your own grocery list (it's all done for you!)FREE Stress-Free Thanksgiving Dinner GuideI've included links in this post to recipes already on the blog, but a few are available only in the freebie so you'll definitely want to be sure to sign up below. [oceanwp_library id="5587"] How to meal prep your Thanksgiving for a Stress Free holidayWhat to outsource to meal prep your ThanksgivingSome Pies-I save pumpkin and apple to make myself because to me they are the must-have Thanksgiving Day pies!Drinks-It’s so fun for guests to pick up a fun specialty drink for everyone to try, I love the specialty drinks at Trader Joes!Appetizers-You definitely want something for your guests to munch on as they arrive to tide them over until the meal begins and keep them out of your hair.  But making appetizers the day of is an added stress that I never want to deal with.  I like to make a dip or spread and then ask each guest to bring crackers or veggies to go with it to keep everything cohesive but also to take most of the work off of me and onto someone elseSomeone’s specialty-If you know someone has a really great recipe for any of the rest of the dishes on your list feel free to have them bring it and take one thing off your list of things to do!What to prepare in advance for your Thanksgiving Day Meal When you meal prep your Thanksgiving you can actually enjoy your holiday instead of beiing stuck in the kitchen all day. These are my favorite things to prepare at least partially in advance to relive stress and overwhelm. Gravy -You can absolutely make Gravy the day of, but I find it so stressful trying to get the hot broth to cool enough to skim the fat off of and making one more thing in that last hour before dinner.  I choose to make my gravy ahead from turkey parts and keep it in the freezer so on the day of all I have to do is thaw and serveStuffing-Stuffing is magical and it turns out it tastes BETTER when made partially ahead of time.  Put the whole casserole together the day before and let the broth really soak into that bread and all you have to do the day of is throw it in the oven. Rolls (Maybe)-Fresh rolls are absolutely amazing, but Rolls are the bane of my existence on Thanksgiving day.  They never seem to rise in the correct amount of time and planning the oven around t

For so many moms, cooking and eating dinner is the worst part of the day.  The kids are tired and done, you need a little space to focus, and everyone is hungry and tired. But dinnertime is kind of inevitable, regardless of how it happens you and your people need to eat, so putting in some effort to make the experience somewhat enjoyable (or at least to make it suck less) is well worth it. Listen to this episode for 10 actionable ways to make cooking and dinnertime better. Resources: Show NotesMealtime mindset shiftsDinnertime conversation startersProducts to get started with meal planning and meal prep 

A diagnosis of a food allergy, an intolerance, or a disease that makes the way you eat really important can be stressful and overwhelming. It can feel really unfair that you have to meticulously read food labels and that suddenly the food world seems really scary for yourself or your kiddos. The good news is, that with time, you'll develop habits and routines that make your food allergy/intolerance part of your regular life.This episodes outlines the 3 skills you should start working on right away as you start to navigate the world of food allergies and intolerances. Other episodes that might interest you: Freezer Meal PrepWhy cooking from scratch still mattersCooking staples that make cooking more manageable

Your knives are the most important tools in your kitchen, but many people are wasting time cutting with dull and lifeless lives. Maybe it's because you don't know any different, maybe you don't know what kinds of knives to use, whatever the reason, getting a good knife and figuring out how to use it will save you loads of precious time in the kitchen. This episode was created to teach you everything you need to know about purchasing and caring for your kitchen knives. Chef's Knive-Budget-Mercer MillenialModerate-JA Henckels (my personal knife)Luxury-Wuhstof Classic 9-inchParing Knife-Budget-Kitchen AidModerate-JA Henckels Luxury-Wuhstof Classic Paring knifeSerrated/Bread KnifeBudget-Chicago Cutlery (my personal knife)Moderate-JA HenckelsLuxury- Wuhstof Classic Icon 9-inchA set of steak knives

Camping is super fun, but cooking in the great outdoors?  It can be kinda stressful. Inside this episode we'll talk about the ins and outs of planning a good menu for your camping trip, as well as how you can prepare in advance for a fun and stress-free trip.  For all the links talked I talk about in the podcast head over to the shownotes here: To get your own free downloadable guide to camping cooking complete with recipes, head here! 

Ever feel like no matter what new system you try or what awesome product you purchase you still can't get dinner on the table regularly? You aren't alone.  I used to feel that way too.  That was until I discovered that so much of the problem was my mindset and how I was thinking about dinner and the tools that I used to make dinner happen. Find out in this week's episode of the podcast if you're falling into the same mindset traps and if you can make some simple changes to how you think to feel more confident at meal time, every time. 

They say breakfast is the most important meal of the day, but if you are like most moms eating anything more than a granola bar as quick as you can before you head out for carpool for the morning is a stretch. Find out how you can and why you should start making a good breakfast part of your daily routine. References: https://www.bbc.com/future/article/20181126-is-breakfast-good-for-your-healthhttps://www.balance365life.com/

When you have big goals it can be hard to focus on simply accepting yourself and your efforts and where you are now. In fact, it would seem like self-improvement and self-acceptance work in opposition to each other. It turns out the opposite is true.  Listen on to find out more about this paradox and get some ideas to propel you forward in all of your goals rather than staying stuck on the hamster wheel of wanting to change but not knowing how. Resources: https://medium.com/@jeffreylam/the-paradox-of-life-how-to-both-accept-yourself-and-change-yourself-4b993d87eb2a

If you're like most moms, good conversation is the last thing you are thinking about at dinner time. Instead you are thinking about how to get your kids to stay in their seats, eat their dinner, and finally get in their beds so you can relax. But what if good conversation is what your meals are missing and what can help you actually enjoy mealtime instead of just getting through it? Listen to this episode to find out how you can find more peace and bonding at mealtime through positive dinnertime conversation. Resources: The division of responsibility feeding childrenHow to make family meal time happen (realistically)FREE download 40 questions to ask your family at mealtime