Healthy Family Project

Today we talk to school nutrition director, Jeanne Riley to debunk some of the myths around today's school lunch and how families can learn more about what's being served at their schools. 

Jeanne Reilly is an award-winning School Nutrition Director in Windham & Raymond, Maine. She is very involved in mentoring school nutrition directors as well as advocating for and promoting delicious and healthy School Nutrition Programs within her state and across the country. Jeanne is a co-administrator for 2 busy Facebook Groups:  Tips for School Meals That Rock, and Tips to Succeed, School Meals in Small Rural District, and she is on the Advisory Board for the Chef Ann Foundation and for Healthy School Recipes.

Jeanne is a mom, grandmother, and caregiver for her 100-year-old mother. She is a wealth of knowledge and deeply passionate about creating a healthier generation. 

 

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

 

2:18    All about Jeanne

6:08   How to make school nutrition about more than just feeding children

9:23   The importance of introducing new foods in a cafeteria setting

11:54  Common myths about school lunches today

14:53  Vegetables that encourage students to try something new

17:39  Importance of culturally inclusive food 

20:03 How to get involved in your child’s school nutrition program

21:15  Guidelines school lunch programs have to follow and impact

23:41  Surprising difference with school foods many parents don’t know about

24:50 Unique places you could source support for your school lunch program

28:04 Why it's easier to try new things with friends/peers

29:50 How the mission of great school lunches influences the greater community

32:18  One of the biggest goals with school nutrition and why it’s so important

33:54 How the experience of having a treat has changed over time

 

 

 

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Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

 

 

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Today Amanda from talks to Heather Brickell, teacher, mom, and author of MySweetSavings.com. Heather is giving us the inside scoop on the things teachers wish parents knew. From communication to reinforcement and expectations. Heather shares her top 10 things teachers wish parents knew with Amanda. 

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

 

3:44   About today’s guest, Heather, including her personal life and her blog

5:46   The most vital part of a relationship between parent and teacher

9:06   How students can best approach their classroom struggles

11:03  Best way to react to classroom updates as a parent

12:11  Why reinforcement is important for your child’s learning

16:05  A hands-on way to support learning at home

17:57  Why expressing interest in what interests your children matters

22:56  Helping your kids recognize that grades don’t define them as a person

24:41  Allowing their independence to come into play

28:27  What teachers want parents to know about cultivating independence

32:27  Why happy parents make happy teachers

34:44  Why you should never talk bad about your child’s teacher in front of them

36:52  How small expressions of appreciation can go a long way

38:25  Ideas for starting off the next school year on the right foot

40:45  What can help a teacher understand classroom behaviors and attitudes

Read the Rest of Heather's Tips! 

Want more back to school tips and ideas? Head to our hub for back to school and juggling home and school life year-round. 

Healthy Recipes & Tips in Your Inbox

Sign up for our e-newsletter to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. 

Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

 

Today we are talking with Tony Castillo registered dietitian, dad, husband, Instagram extraordinaire. 

He has led a passionate life in the nutrition space and spent time as a sports nutritionist at the University of Florida and for the Toronto Blue Jays. 

I get the honor of chatting with him today as we ask What’s the Hype! We are covering hydrating powders, creatine, pre-work out supplements, green powders and probiotics. 

Tony joined us just three episodes ago on episode 83 to talk about sports nutrition for kids and teens. You’ll definitely want to check that out.  

I could not wait to have him back to for this fun episode as we dive into trending hyped up topics in the world of sports nutrition. 

We are asking WHAT’S THE HYPE!?! Reminder we are now on You Tube with our episodes if you prefer to watch. 

Just quick disclaimer, always check with your family doctor before making any changes in your health care. 

Relevant Links 

• https://www.healthyfamilyproject.com 

• https://www.nutritionfp.com/healthyfamilyprojectpodcast

• https://www.nsfsport.com/

• https://choice.wetestyoutrust.com/

• http://www.usprobioticguide.com/?utm_source=intro_pg&utm_medium=civ&utm_campaign=USA_CHART

 

Other Episodes to Check Out 

• Psychologist Tips to Support Your Teen Athletes Mental Health 

• Sports Nutrition for Kids and Teens 

• Meditation Benefits for Kids

 

Timestamps

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

 

5:14 About Tony Castillo and his nutrition approach

8:49  What’s the hype around electrolyte drinks

9:56 What electrolyte drinks actually provide and why it matters

11:16 What you should be looking for in electrolyte products

15:09 The most appropriate type of sports drink for teens

16:12 What’s the hype  around creatine

18:29 Who creatine is great (and not so great) for

22:50 The dose of creatine you should be taking and why

28:22 What’s the hype around greens powder 

30:48 What the research has revealed about greens powders

33:20 What’s the hype around pre-workout products 

41:06 An analogy about probiotics that rings true

43:14 What resources you should use before investing in probiotics

44:34 The difference between probiotics and prebiotics

Today we are talking with registered dietitian Chelsea LeBlanc. Chelsea creates approachable recipes using simple ingredients to help her audience and clients save money, reduce food waste, and cook healthy meals that are fast, easy, and delicious! 

Relevant Links:

• https://realfood.tesco.com/what-can-i-make-with.html

• Free Meal Plan Link

• Instagram-chelsealeblancrdn

• Facebook-chelsealeblancrdn

• chelsealeblancrdn.com

• Watch this conversation on video! 

 

Other Podcast Episodes to Check Out:

• Shop Healthy on A Budget (More Tips!) 

• New and Easy Ways to Use Fruits and Vegetables

• Dietitian Approved Grocery Shopping Tips

• How to Meal Plan

 

Time Stamps:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

1:25 An intro to dietitian Chelsea

1:48 Why budget-friendly meal planning was essential for Chelsea growing up

3:28 An easy tip to help you save on your groceries

5:47 Why you should check your fridge and freezer before making your list

8:41 Free  app you can use to help you generate recipes 

12:27 Examples of less expensive protein sources and how to use them

17:14 What kind of produce to prioritize on your grocery list and why

20:59 Common beliefs about canned or frozen produce and why it’s not true

22:26 How much salt you can remove by rinsing canned vegetables

27:27 The benefit of buying generic store brands for staples

29:31 The most important (and relatable) budget shopping advice of the episode

30:40 Strategies for avoiding entering the grocery store hungry

37:37 Where you can find Chelsea and connect with her

Healthy Recipes & Tips in Your Inbox

Sign up for the Produce for Kids e-newsletter to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. 

Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

 

Today we have a great episode lined up! Sally is typically joining us on the show to talk about meal prep and planning and other topics around nutrition, but today, we are getting a different side of Sally. She recently sent her son off to college and of course, having a high schooler myself, I was interested in learning more about her experience. 

What We Cover:

Want to skip straight to a specific topic? See timestamps below. But of course, we recommend listening all the way through to get all the great advice and tips!

2:25 An introduction to Sally Kuzemchak

3:24 Advice for parents whose kids are gearing up for college

5:27 Why it’s important to let the school guide your child as a student

10:23 The pros and cons of submitting common applications

14:26 The reality check Sally got from her son

17:08 The right way and wrong way to do college tours

20:45 How social media influences the college application process

22:08 Signs it’s time for your kid to take a break from social media

26:05 Why it’s crucial to let your kids carve their own path (even when it’s hard)

29:34 Why some kids don’t get excited at the prospect of going to college

30:48 What Sally wishes she did differently when her son was applying and why

34:23 Special dates to be aware of when your child is in the application process

35:02 Why parents need to give themselves some grace during this time

35:37 Tips for supporting your kids emotionally during the application process

About Our Guest, Sally Kuzemchak

Sally is a registered dietitian, author, and mom of two boys. She blogs at RealMomNutrition.com, a “no-judgement zone” for feeding families. She is the author of two books, The 101 Healthiest Foods For Kids, a guidebook to the best whole foods for kids, and Cooking Light Dinnertime Survival Guide, a cookbook for busy families.

An award-winning reporter and writer, Sally serves as a Contributing Editor for Parents magazine and a blogger for WebMD. Her writing has been published in magazines including Prevention, Health, Family Circle, Eating Well, Fitness, and Shape. 

Sally received her master’s degree in dietetics from Ohio State University and resides in Columbus, OH with her family.

You can listen to Sally’s previous episodes! Episode 72 How to Create A No Stress Dinner Plan, Episode 54 Nutrition Label 101, Episode 37 Balancing the Holiday Sugar Rush, Episode 34 Lunchbox Packing Mistakes To Avoid

Relevant Links

• Follow Healthy Family Project on Instagram, Facebook, TikTok, Pinterest, and YouTube.
• Follow Sally on Facebook & Instagram
• Free Meal Planning Printables
• 10 Beginner’s Tips to Meal Planning Like a Pro

Other Podcast Episodes to Check Out:

• Episode 70: How To Raise An Adult
• Episode 42: Teaching Kids Financial Responsibility
• Episode 25: Easing Test Anxiety in Kids & Teens

On this episode of the Healthy Family Project Podcast, we're joined by Tony Castillo, a sports and performance dietitian who helps athletes perform at their best without fad diets and unnecessary supplements. Tony brought his expertise to the podcast to talk all things sports nutrition for kids and teens while dispelling a lot of popular myths. Tony shared tried and true nutrition practices, insight on what to eat before and after big games, and what to look for in supplements.

On this episode of the Healthy Family Project Podcast, we're joined by Tony Castillo, a sports and performance dietitian who helps athletes perform at their best without fad diets and unnecessary supplements. Tony brought his expertise to the podcast to talk all things sports nutrition for kids and teens while dispelling a lot of popular myths. Tony shared tried and true nutrition practices, insight on what to eat before and after big games, and what to look for in supplements.

On this episode of the Healthy Family Project Podcast, we're joined by Dr. Neff, a licensed clinical sports psychologist, to talk about young athletes and their mental health. While there's a lot of fun and joy in kid and teen sports, it can also create stress and anxiety. Dr. Neff shared lots of amazing insights and tips to help us tackle mental health in a proactive way that helps kids and teens build their mental fitness and creates environments where they can feel safe working through their feelings and managing their anxiety around sports.

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

• 2:49 Welcome, Dr. Neff!
• 7:36 What can families do to be proactive about mental health?
• 13:06 Tactics for building mental fitness
• 10:32 Travel hacks most people overlook
• 19:36 Tips for transitioning to different levels of sports
• 27:06 What's a normal level of stress? What red flags to look for?
• 34:16 How to help our kids deal with injuries
• 40:27 How to help kids accept disappointment in a healthy way
• 44:16 How can parents keep emotions under control?

Relevant Links

• Check out Dr. Neff's website, Inner Edge
• Dr. Neff discusses the mind body connection in sports, Neck-Up Training
• Cuban Ballerina Podcast Episode
• Top Nutrition Tips for Young Athletes
• Healthy Sport Snacks for Kids
• Tips to Ease Back to School Anxiety
• Foods That Help Reduce Anxiety

Other Podcast Episodes to Check Out:

• Episode 74: Talking to Your Teen About Mental Health
• Episode 35: Helping Kids Make Good Choices
• Episode 40: Meditation Benefits for Kids

As a mom with a preteen and teen who have been active in sports for most of their lives, this topic is near and dear to me. I often think about how we as parents can tow the line between encouraging our kids to work hard and gain all the lessons to be gained from the dedication required in sports while also ensuring we don't apply undue pressure that leads to added stress and anxiety.

Lots of parents in our Facebook group had tons of questions about this topic and it was great to have an expert in sports psychology on the podcast to walk us through how we can help our active kids work on their mental fitness.

Mental fitness is just as important as physical fitness when it comes to sports. Dr. Neff reinforced the importance of being proactive versus reactive when it comes to mental health. This involves being an active listener, creating a safe space where our kids can feel comfortable talking about their feelings, helping to guide them to come up with solutions, and keeping an eye out for red flags.

While there's so much joy in seeing our kids do well and celebrate a big win, disappointments are also inevitable and Dr. Neff helped guide us through how to navigate deterring a negative headspace after injuries or disappointments.

As parents and caregivers, we also play a big role in this. Dr. Neff covered simple ways we can be supportive and avoid our own emotional outbursts that only add to our kid's anxiety. Something as simple as a hand gesture from across the field can help to ease anxiety in a stressful moment and help our kids to refocus.

About Our Guest, Dr. Neff

Dr. Rick Neff is a Licensed Clinical & Sports Psychologist, and the owner and founder of Inner-Edge, LLC. A former college baseball player, and standout three sport athlete in high school, he is recognized nationally and internationally as a leader in developing performance mindset. Through his extensive study and integration of clinical and sports psychology, neuroscience, and mindfulness, Dr. Neff has become known as the "Yoda" of mental skills training.

His ability to connect with players and develop trusting relationships sets him apart. Dr. Neff worked with players who have gone on to play at Duke, Oregon, Kentucky, Florida State, North Carolina, Michigan State, Texas, Georgetown, Florida, Miami, Penn State, LSU, Clemson, Temple, Indiana, Purdue, UConn, Arizona, Pitt, Syracuse, Bucknell, Colgate, Penn, Princeton, Harvard, Yale, USC, Virginia, and many more.

On this episode of the Healthy Family Project Podcast, we're joined by Jennifer Johnstone Lopez to chat all things tech and how we can use apps, platforms, and cool gadgets to make life easier! Jennifer is a wealth of knowledge and shared tons of apps she uses to maximize her limited free time and be super efficient when it comes to things like everyday tasks, meal planning, house chores and more.

One recurring thread in so many of my conversations with friends, colleagues and fellow parents is too many to-dos and not enough time. When you're juggling a million responsibilities, it's natural to want to find tools to help but it can be difficult to wade through the crazy amount of options available. We're here to offer a great foundation for lots of pain points we face in our everyday lives like efficient meal planning, staying on top of tasks, and managing our homes.

Our guest, Jennifer, is the definition of techy and she's tested tons of apps and different systems to bring us the creme of the crop when it comes to tech tips and apps that make life easier. Plus, she offered some really great insight on digital decluttering. It's not enough to find the right apps, but also cut down on all the noise by eliminating the ones that aren't serving you. This cuts down on the app overload!

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

• 2:14 Get to know Jennifer
• 4:48 What technology have you come to rely on as a parent?
• 6:27 Task management apps and platform
• 11:30 Jennifer's favorite home automation tools and apps
• 16:10 Self-care app recommendation
• 18:35 How to cut through the noise & avoid "digital clutter"
• 26:50 Tips for managing the overload of photos we have on our phones
• 32:34 Apple Air Tags
• 39:01 Jennifer's books
• 42:56 What does a healthy family mean to you?

Relevant Links

• Follow Jennifer on Instagram
• Check out Any.do
• Monday.com
• Plan to Eat app
• MamaZen app
• Find a virtual assistant on Upwork or Fiverr
• Apple AirTag (affiliate link)
• Time Timer for Kids (affiliate link)
• Jennifer's first book: Why I Cried: Tales from Hysterical Pregnant Women (affiliate link)
• 13 of the Best Apps for Parents

Other Podcast Episodes to Check Out:

• Episode 46: Keeping Kids Safe Online
• Episode 64: Tips to Declutter Your Home
• Episode 72: How to Create a No-Stress Dinner Plan

About Our Guest, Jennifer Johnstone Lopez

Jennifer Johnstone Lopez is a mother of three, Cameron (3), Caroline (2) & Carly (1), and wife to a serial entrepreneur, Ricky. She is also an international award-winning digital marketer, and co-founder and managing partner of Jalapeño Digital, a 7-figure ad agency lovingly deemed her “fourth child.” Jennifer loves to cook, entertain and tell stories. Why I Cried: Tales from Hysterical Pregnant Women is her debut (hilarious) book, though she is credited with many other published works including articles and blogs in her field, as well as poetry dating back to 2002. Much of the proceeds from the book go back to supporting Postpartum Support International (psi.org). In 2022, she is slated to publish the next book in the series called "Why I Laughed: Tales from Talkative Toddlers"

Jennifer's mission is to help women see the joy in pregnancy & motherhood. To remind them to take time to breathe, laugh at themselves, laugh with their kids and find camaraderie among other moms, encouraging them to build a strong tribe. Also, since she has a background in digital marketing, she is up to speed on a lot of tech that mothers might not even know exists, and loves sharing all about tech resources that simplify motherhood - everything from apps to getting a load of laundry done, to the best resources out there to meal plan and prep.

On this episode of the Healthy Family Project Podcast, we're joined by Lauren Gay to chat all things budget travel. Lauren is a travel writer, podcaster and social media influencer who is passionate about inspiring and empowering black women to step out of their comfort zones for new experiences in travel and adventure. She joined us to share tons of tips that make travel accessible for all budgets including how to save on airfare, take advantage of reward systems, and tips for working with travel agents.

 

Summer break is here and we could all use a vacation! Inflation is driving price increases in all industries especially travel, but there are lots of ways to save and still be able to enjoy a much-needed family getaway. We're so excited to have Lauren Gay, creator of Misadventures of an Outdoorsy Diva Blog, join us to share all her top budget travel hacks.

With a little flexibility and planning, families can enjoy a variety of trips from exploring the national parks to embarking on international adventures. Lauren walked us through what type of trips are best for families looking to keep budget top of mind plus how to take advantage of reward systems to score free hotel nights or reduced airfare prices. All of these hacks add up to tons of savings & ensure you get the best bang for your buck! Tune in below to get all of Lauren's trips and hear about her favorite trips to date!

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

• 2:14 Get to know Lauren
• 4:22 Lauren's favorite trip
• 7:38 What are some of the most affordable vacations for families?
• 10:32 Travel hacks most people overlook
• 14:12 How to find a travel agent?
• 19:04 What are some of the best ways to save on airfare?
• 25:42 Lauren's top travel tip
• 32:24 What does a healthy family mean to you?

Relevant Links

• Check out Lauren's website, Outdoorsy Diva
• Follow Lauren on Instagram and Facebook
• Listen to Lauren's Podcast
• New York Times - Feeling the Squeeze? How to Be a Thrifty Traveler as Prices Soar
• 10 Best U.S. National Parks
• Registered Dietitians Guide to Eating Healthy While Traveling
• Groupon Getaways

Other Podcast Episodes to Check Out:

• Episode 78: Tips From A Dietitian On How To Shop Healthy On A Budget
• Episode 68: Buying Organic - What you Need to Know
• Episode 66: Small Garden, Big Environmental Impact

About Our Guest, Lauren Gay

Lauren Gay is the creator of Misadventures of an Outdoorsy Diva Blog,  host/producer of the award winning Adventure Is A Lifestyle Podcast, published photographer, speaker, consultant, on-air TV travel expert, and adventure coach.  She is a travel writer and social media influencer who is passionate about inspiring and empowering black women to step out of their comfort zones for new experiences in travel and adventure and embracing nature as therapy.  Lauren is also an empty nest mom and a dedicated long time advocate for racial diversity and inclusion in outdoor recreation and adventure travel and a founding member of the Black Travel Alliance.

On this episode of the Healthy Family Project Podcast, we’re joined by Kim Chackal to get a crash course on all things Fair Trade. You may have heard the term or seen the label on a coffee package, but what does it mean? Kim breaks down what the Fairtrade label means, how much more expensive are Fairtrade products, and how Fairtrade agreements help farmers.

 

These days, there are so many labels and buzzwords on food packaging, it’s hard to decipher what they all mean. One label that you’ve probably seen or heard of is the Fairtrade label. The most common fair trade commodities are coffee, sugar, tea, chocolate, and bananas. We were lucky enough to be joined by Kim Chackal to pick her brain and get the 101 on all things Fairtrade.

 

Fairtrade is a global movement that seeks to create standards in the production and supply of certain products. The overall goal is to foster equitable trading partnerships based on transparency and sustainability. Fairtrade partnerships protect the farmers, ensuring they receive fair prices and have safe working conditions.

 

About Our Guest, Kim Chackal

Kim is the Director of Sales and Marketing at Equifruit. Over the past 7 years, she has established Equifruit as the Canadian market leader for Fairtrade bananas and her sights are set on global Fairtrade domination. 

Her fearless and bold approach is making waves in the produce industry.  In 2021, Kim was recognized as “Produce Person of the Year” by the Ontario Produce Marketing Association. With 20 years of sales experience, she loves challenging people to rethink their consumption habits and consider Fairtrade as a sustainable solution in produce.

 

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

• 3:20 Get to know Kim
• 5:25 What is Fairtrade?
• 11:25 Common Fairtrade items
• 12:16 How much more expensive are Fairtrade products?
• 17:00 Fairtrade bananas
• 19:50 Fairtrade chocolate
• 21:40 The future of Fairtrade
• 25:38 What does a healthy family mean to you?

Relevant Links

• Equifruit
• FairTrade Month
• Fairtrade America
• Why fair trade?
• Follow Equifruit on Instagram, Facebook, LinkedIn, Twitter, YouTube & Tik Tok

Other Podcast Episodes to Check Out:

• Episode 78: Tips From A Dietitian On How To Shop Healthy On A Budget
• Episode 68: Buying Organic – What you Need to Know
• Episode 66: Small Garden, Big Environmental Impact

Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

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Healthy Family Project Podcast

Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.

Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on Apple Podcasts, Google Podcasts, Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment.

If you are interested in being a guest on the Healthy Family Project podcast, contact [email protected] with your topic idea for consideration.