Episodes
-
In today's episode, I share a real + raw recap of why I have chosen to pause the Veggies & Virtue podcast.
To all of those who have supported this show, thank you. It has been a joy connecting with you in this way. I look forward to continuing to support you on:
my social @veggiesandvirtuemy site Veggies & Virtueand through my one-on-one services -
This week, we are talking through - How do you handle adding variety when your child has a small “Love it (foods)" list? Particularly at dinner, this can be challenging to know how to navigate our child's nutritional needs (and/or our perception of them) with what as a family we have on the menu. We want to make one meal that everyone enjoys, and yet, as a mom alludes to on today's episode, that can feel particularly difficult when our child is really specific about the foods they like.How do we meal plan when our child has such few preferred (love it) foods?If we change from red apples to another kind, does it still work as a love it food?Does milk count as a love it food?We tackle these questions and more in today's episode. SHOWNOTES:Sign up for my free weekly meal plan.Work through my five-step process for meal planning with my Meal Planning Playbook.Looking for added support to your family's unique situation? Sign up for a free, 30-minute strategy session with Ashley to get started.
-
Missing episodes?
-
On today's episode, I am telling you the meal planning mistake I made last week!
I use my own free weekly meal plan for simple, healthy meal ideas for my family. But what I failed to do was actually work through step one from my Meal Planning Playbook.
The good news is, as I share on today's episode, we can always course correct midweek and learn from our mistakes next week. And I am thankful for the permission to grow in this area I have learned to give myself instead of setting unrealistically high ideals that exhaust me to try to carry out.
It's really, really hard to be consistent with those kinds of self-imposed demands amidst all the real-life demands we as moms carry.
So, take your meal plan this week and run it through a real run through, like that outlined in my Meal Planning Playbook. Doing so will help you identify ways that you can make your family's meal plan work smarter for you...so you don't find yourself needing to work harder than you already do!
Need one on one help with this? Schedule a free 30-minute strategy session!
-
On today's episode, I go over a topic that has come up a lot lately over on social. And that is -
Do we let our kids choose?
This could be choosing what's for breakfast, when they have another snack, or if they eat any of their dinner.
Each of those items is, in fact, a choice. And with that, if our child isn't the one choosing the answer/outcome, then we as the parents likely already have or will.
That's why, I thought this was a helpful segment to reshare from a former group coaching call.
Because I know for many of you, you are likely amidst what I call, role reversal.
Your child is the one deciding what, when, and where they eat.
And you, loving parent, are deciding if/whether and how much they eat.
The challenge is this is backwards. And as I will talk through on today's episode, it is assuming too much choice from our kids in areas they aren't equipped to handle. Further, it is often perpetuating a lot of the nutritional problems and power struggles we see in feeding our kids because the role and boundaries are, well, backwards.
So, let's talk through how much choice is healthy to give our kids.
I am confident that after listening or reading through this, you will have a new sense of how to partner with your child (instead of experience the ever so common pushback of parenting or other feeding pitfalls).
-
On today's episode, I am sharing with you three of the steps outlined in my Meal Planning Playbook.
You can use these three things to take my free weekly meal plan, or whatever meal plan you choose, and make it work better for your family.
The key is to remember that a meal plan is only a useful tool if it works for you (not the other way around). So, learn how to meal plan smarter (and not find yourself working harder) with the three tips we talk about in today's episode.
For more help personalizing your family's meal plan, feeding picky eaters, or coordinating a menu that offers something for everyone, be sure you follow the Veggies & Virtue podcast, so you are notified each time a new episode drops.
Or you can reach out to schedule a free 30-minute strategy session so we can chat through your struggles with feeding picky eaters and raising healthy kids and together come up with a doable action plan.
-
Welcome to this episode where we dive deep into the common challenges parents face when their children want more food before finishing what's on their plate. Today, we're going to explore real-life scenarios shared by parents, starting with Erica's experience.
Erica opens up about her two-and-a-half-year-old, who insists on more bites even before completing a favorite love it food. On the episode (or in the transcript), we unravel the complexities of family-style meals and the introduction of new rules to minimize pushback and promote peace.
As we navigate through these scenarios, I want to highlight the importance of consistency, especially when there are recent changes in mealtime routines. Join me as we delve into practical insights on handling boundary testing and setting expectations, including portion sizes and addressing common concerns about children favoring specific foods.
Stick around to discover practical approaches and effective strategies to navigate these mealtime struggles with our little ones. Let's jump right in!
Ready to work together? Sign up for a free 30-min strategy session here!
-
For this week's free, family friendly meal plan, we are talking about how to take any meal idea and make it healthy, a fan favorite, and full of the foods you already have on hand (or actually want to be buying)!
You can use my free meal planner and grocery list to get started here.
Or you can purchase my Meal Planning Playbook for a 20-page guide that is complete with the 5-step process we discuss on today's episode plus all the templates and printables that you could need for a rinse and repeat meal planning process as a busy mom.
-
On today's episode, we delve into the world of toddlerhood and the ever-evolving nature of food preferences. I share a question that came from Jennifer M., a parent navigating the exciting yet sometimes challenging journey of feeding a 16-month-old. Jennifer brings forth a common concern: how to address the principles of the Division of Responsibility (DOR) with a child who is just beginning to express their likes and dislikes. As her little one starts asserting preferences over what is (or isn't) being offered, like requesting crackers and applesauce during dinner, Jennifer seeks guidance on instilling a healthy relationship with food at this crucial developmental stage. Join us as we explore practical strategies and expert advice on fostering a positive feeding environment for toddlers, where the principles of the Division of Responsibility can lay the foundation for a lifetime of balanced and enjoyable eating habits. SHOWNOTES: If you 1-on-1 support or want to book a free 30-minute strategy session for the new year, secure a spot on my calendar here.If you are not yet signed up for my free weekly meal plans, make sure to do so here!
-
Need quick, easy dinner ideas that are nutritious for your whole family?
Look no further!
On today's episode, Ashley is sharing her dietitian mom take for a week's worth of effortless dinner ideas. Use the healthy dinner themes to make your evenings stress-free and full of delicious, nutritious goodness.
Here is what is on the menu this week:
DAY 1: SLOW COOKER THEMEVEGETABLE SOUP & GRILLED CHEESE
DAY 2: TACO THEMESTREET TACOS w/ AVOCADO & BLACK BEANS
DAY 3: SEAFOOD THEMEASIAN SALMON w/ JASMINE RICE & GREEN BEANS AMANDINE
DAY 4: BBQ THEMEBBQ BAKED CHICKEN w/ BAKED POTATOES & BAGGED CHOP SALAD
SHOWNOTES:
Want this family-friendly meal plan delivered to your inbox each Friday? Sign up here.Need help restructuring your family's routine so that you feel better supported with healthy mealtimes? Sign up for a free 30-minute 2024 Strategy session with Ashley here. -
A few years ago, I saw the idea shared to leave simple love notes on each of my kid's bedroom door on the days leading up to Valentine's. Little did I know that this would become one of my kid's most favorite traditions - and something that "sticks" year-round (literally - they leave the little notes up as long as they can!). So, grab your scissors, a writing instrument of choice, and get cutting. You can easily invest the 20 minutes it takes to tune into this episode to cut up 14 hearts (for each kid).
The idea is that for these first two weeks of February, you will use these hearts as a simple way to share 14 reasons why you love and adore your little one.
Using whatever "hearts" you have or create, add words of encouragement that resonate with you and your child. Then, each evening, after tucking your child in, add another heart to their door. They will wake up feeling SO loved for the day!
50 Words of Encouragement for Kids:
I love watching you learn new thingsI love how determined you areI love how you set goals and reach them!I love seeing you use your imaginationI love how much effort you put into things that matter to youI love your willingness to try new thingsI love how helpful you areI love what a kind friend/sister/brother you areI love watching you be patient with yourself and othersI love how you put others firstI love how much you care about peopleI love your desire to do good in this worldI love that you ask me for help when you need itI love that you never give upI love that you are a problem solverI love watching you learnI love spending time with youI love how you consider the needs of othersI love who you are and who you are becomingI see you working really hard, and I am proud of youI know you will do amazing thingsYour giggle brightens my dayYour smile always makes me smileYour jokes are so funYour hugs make me feel so lovedYour kindness makes a differenceYour prayers encourage meYour laughs is one of the best things about youYou have great ideasYou are a great leaderYou are lovedYou make me smileYou are giftedYou are so talentedYou are courageousYou are beautiful inside and outYou make others feel specialYou make people feel so lovedYou make everyone feel includedYou make others feel importantGod has created you to do great thingsGod has created you to make a differenceGod has given you the gift of ________________I am so blessed to be your momI have never known a joy like you vegI delight in you as my son/daughterStarting my day with you is my favorite thingSpending my day with you is my favorite thingEnding my day with you is my favorite thingSnuggling with you is my favorite thingSHOWNOTES:
Join my email community here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Work with me 1:1 here.
-
Fueling your family just got simpler!
In this week's episode, we've got a no-nonsense meal plan packed with easy-to-make, wholesome dishes – from veggie-loaded spaghetti to salmon fillets. Join us as we break down practical tips for busy moms to ace family nutrition without the fuss. Simple, tasty, and doable – because every meal should be a win!
Still need to sign up for the free meal plan in print? Get it here.
-
For this week's "take 10," a mom submitted this question for our weekly group coaching call. She asked,
"Packing a school lunch for my kindergartener has become stressful. I worry about him getting a nutritious lunch that is fulfilling to get him through the rest of the day, but he always comes home with most of his lunch untouched and his love it foods gone. I’ve found myself only giving him things I know he’ll eat. Of course, these aren’t very nutritious. Even things he loves to eat at home he sometimes won’t touch at school. Any tips for school lunches?"
Find out the top 5 takeaways I shared for families experiencing this feeding challenge.
Want one-on-one help with picky eaters? Sign up for a free 30-minute strategy session here.
-
Do you know what the week ahead has for you?
Sometimes, we have a general idea about our family’s busy schedule, kid’s activities, and late work meetings.
But add to that variable like winter weather, kids getting sick, and a whole host of other unknowns, and it can feel overwhelming as a mom to know how to prepare for real life.
That’s why this week, I take a hot second to pray and meal plan with you. With family-friendly meal ideas that are easy for even the busiest of families, I hope you will walk away with a heart that is lifted and a menu that is filled out!
SHOWNOTES:
Download my free grocery list and meal planning worksheet! This gives you instant access to my weekly meal plans as well (sent each Friday morning in advance of the upcoming week's menu release).
-
Hey, moms! Welcome to "Episode 169: Nurturing Nutrition & Kids' Tastes in the New Year." I'm Ashley Smith, MPH, RD, LD and your family's Christian Dietitian.
I am here to accompany you on the journey of creating meals that not only fuel your child's health but also cater to their unique taste preferences. This episode is a treasure trove of actionable strategies specifically designed for proactive moms like you, keen on turning mealtime struggles into moments of joy and nourishment.
We'll delve into the art of understanding your child's changing palate—a powerful tool in crafting meals that not only nourish but also bring delight. Join me as we explore a tried-and-true template to meal planning for picky eaters. This will help you to start seamlessly incorporating nutritious options into your kid's favorites all while cultivate positive eating habits.
Together, let's transform family meals into a delightful experience where nutritious choices bring smiles to your kid's faces and support their growing bodies.
Get your free Love it, Like it, Learning it Parent Printable here.
Sign up for a free 30-minute 2024 Strategy session with Ashley here.
-
On Mondays, us mamas are going to gather and pray + meal plan for the week!
That's right, whether you need a drink so that you can fill your cup or an easy meal idea to insert into your family menu, these Monday episodes are going to give you the encouragement you and your family need in the upcoming week.
I believe -
When we plan…we feel a sense of peace.
When we feel a sense of peace….meals become more positive.
When mealtimes become more positive…our efforts to raise healthy eaters become more productive.
And when we see the proof of our efforts…we find a newfound confidence and capacity to keep encouraging our family for more planned, peaceful, positive, and productive mealtimes.
So, let's get ready for the week!
Join me by downloading my free meal planning printable!
-
I know many of you may be getting ready to shop some of the holiday sales, so I wanted to share this list of 30 tried and true favorites for kids ages 2-10.
In this episode, we chat about:
10 of my favorite food-related stocking stuffer ideas10 of my favorite food- or cooking-related gift ideas10 of my kids' favorite general gifts from over the years (that I would recommend to any mom wanting a guaranteed good gift idea at varying price points!)For each of the items listed (or to search ones similar), be sure to check out the links below.
SHOWNOTES:
Please note: I am an Amazon affiliate. While it doesn't cost you any extra to use these links, I may receive a small commission from items purchased with these links. Thank you for supporting the work of Veggies & Virtue through using affiliate links!
Food-related Stocking Stuffer Ideas for Kids
Kid-safe knivesFood picks (Use code “veggiesandvirtue” for 15% off nutridashe)Fun cookie cutters (can also use these with playdough)Crinkle cutterConstructive Eating Cutlery or these from DabbldooKitchen timersFun strawsMabels LabelsGift card or gift certificateOrange in the toeFood-related Christmas Gift Ideas for Kids
Kitchen Helper StoolCookbooks + cooking class gift certificateCookie decorating class tied onto cookbook, apron, or with a fun whiskFun Books with Food + a cute accessory like a muffin pan, rolling pin, spatulaApronsSmoothie Project Cookbook + Elk & Friends cupsSimple Modern Water bottlesApple SpiralizerBible study books (morning basket on the table)Learning to cook subscription kit (maybe pair a digital subscription with a tangible gift like personalized dishes from Dylbug!)The Best Christmas Gifts for Kids (ages 2-10)
Zoo passToniebox with audio books for princesses, paw patrol, national geographic, Disney, and more!Lakeshore Learning Carry Around Animal TownMagnatilesBandaidsWikki Stix, iron beads, rainbow loom braceletsGames like LCR, LCR Wild, Qwirkle, Tenzi, Uno, ChessArt supplies like coloring books, watercolor paints, gel pens and notebooks, smelly markers, construction paper, a caddyLego setsSuitcase, duffle, or overnight bag -
It seems like everyone has something to say about how other people eat...including at holiday gatherings.
Whether your child eats too much...or too little.
Sits barely at all...or never seems to finish.
Fills out their festive outfit well...or is still fitting into last year's.
Friends and family alike often make comments prematurely about how much our kids eat, the order in which they choose to eat different foods, their behavior in and around mealtimes, and how their bodies appear on the outside.
So, let's make sure you have some appropriate responses ready! You don't have to find yourself anxious about how to handle having a picky eater over the holidays, stressing about if and what to say when someone comments on your child's size, or how to steer clear of conversations centered around body image, diets, etc.
You are allowed to be confident in the hard work you are doing to raise a healthy eater and well-rounded child. Here's a holiday episode to help!
-
On Monday's episode, we discussed the risk factors, signs and symptoms, and how to check for iron deficiency in your child.
In part II of this interview, with Angela Dodge, we are going to discuss:
How to improve iron intake from foods first, including with picky eatersThe best options for iron supplementation, if neededHow to monitor and evaluate if your child's iron status is improvingTo listen to part I from this interview, go to episode 164.
SHOWNOTES:
Connect with Angela online at Nourished Beginnings or on her Instagram @nourished.beginning.kids -
If you have a picky eater, you have likely wondered (or worried!) whether or not they are getting enough macro- and micronutrients in their diet.
Because if they are eating "enough (calories)" and their growth is tracking appropriately for their age, you may have been given the advice to just "wait it out."
But even when a person's caloric needs are being met (from things like protein, fat, and carbohydrates, their micronutrient needs may not be. This includes important nutrients for a child's growth and development, like iron.
That's why, on today's episode, I have iron-deficiency expert Angela Dodge joining us to discuss:
What is iron deficiency?What are some of the risk factors? How to evaluate if your child does have iron deficiency, including what specific questions to ask or tests to request from your child's primary care physicianThis is part I of our interview on, Is Your Child Getting Enough Iron?
SHOWNOTES:
Connect with Angela online at Nourished Beginnings or on her Instagram @nourished.beginning.kids -
On Monday's episode, we first addressed a listener's question:
Should moms be taking a supplement?
Today, we are going to be talking through part two of this conversation with Ayla Barmmer, MS, RDN, LDN.
For almost 20 years, Ayla Barmmer has advanced the health and empowerment of thousands of clients, patients, peers, and mentees by fusing her expertise in nutritional science, functional medicine, and evidence-based holistic solutions. While currently on sabbatical from private practice work, Ayla owns and serves as the practice director of Boston Functional Nutrition, an integrative, functional nutrition practice specializing in women's health and infertility. She is also a co-founder of the Women's Health Nutrition Academy, leading the way in providing continuing education to healthcare practitioners. Most notably, Ayla is the founder and CEO of FullWell, a fertility wellness brand widely endorsed by top practitioners for its high quality, evidence-based supplements and educational efforts. On a mission to make the most current science accessible to the public, you can always find Ayla sharing through the Knowledge Well, FullWell's informational hub, supporting families with expert information and the power of choice.
- Show more
