In today's episode, Sarah talks with Allegra Gast, a registered dietitian and IBCLC. Allegra shares evidence-based tips to fuel new moms and optimize milk supply, as well as strategies for postpartum recovery, nutrition, and breastfeeding success.

In this episode, you'll learn:

• The importance of nutritional recovery during postpartum, not just bouncing back
• How pregnancy and breastfeeding increase caloric and nutrient needs
• Practical tips for preparing freezer meals and simplifying postpartum meal planning
• The role of minerals like magnesium, sodium, potassium, and iron in postpartum healing
• The impact of stress and stress management on milk supply
• Debunking myths about lactation cookies and supplements
• How to personalize nutrition and the value of working with an IBCLC
• Strategies for balancing self-care with a busy postpartum life
• The significance of listening to hunger cues and honoring your body's needs

Resources Mentioned: 

- FullWell Prenatal

- Needed Prenatal

- Allegra's Website

- Allegra's social media

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In this episode, Sarah delves into the complexities surrounding sugar consumption in children, particularly in light of the new dietary guidelines. She addresses the common stress parents feel regarding sugar intake and how to aim for "balance." While sugar is not inherently bad, it serves as a source of energy and can be included in a child's diet without creating an unhealthy obsession with it. Sarah also discusses the emotional weight of sugar-related conversations and encourages parents to adopt a neutral language when talking about food with their children, fostering a healthy relationship with food.

Episode 8: Division of Responsibility

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In this episode, Sarah shares a very relatable wish list in terms of things moms actually want, and ideal feeding scenarios with kids. 

She also discusses tips to nourish yourself as a mom during holiday stress, encompassing physical, emotional, and nutritional well-being. 

Recipes mentioned:

Overnight Oats

Sheet Pan Eggs

Puori Protein Powder (use code BUCKETLISTTUMMY)

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In this episode, Sarah and Katie discuss the challenges and strategies of feeding an active family. They discuss meal planning, dealing with selective eaters, and the importance of balancing nutrition with the realities of busy family life (including the challenges of feeding a child with cystic fibrosis). 

Katie shares her insights on increasing caloric intake for children, the emotional aspects of feeding kids, and the support available for caregivers of children with chronic illnesses. 

Key topics discussed:

• Tips for balancing family life and nutrition, especially with active children.
• How to handle selective eating and what to do or offer instead
• Strategies for increasing calories and healthy fats for cystic fibrosis
• How parents and caregivers of children with chronic illnesses can find support groups 
• How to make mealtime more enjoyable
• Staple convenience foods that she relies on for active boys

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In this solo episode, Sarah shares some of the best mom hacks she's come across for handling the holidays and ALL that comes with them! From tips for entertaining and bulk preparing, to shortcuts in the kitchen, wrapping stations and more, this is one episode that will send you into the holidays with a plan to protect your time and work smarter, not harder. 

Check out these Thanksgiving snacks for kids. 

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Sarah's back for another quick solo episode sharing the family meals her family enjoyed last week with reminders to embrace imperfection. From some planned meals, to some off the cusp, here's how she and her family made it work. Don't forget about frozen foods for those busy weeks ahead!

Try these recipes:

• Pumpkin Chicken Chili
• Easy Skillet Lasagna
• Turkey Sweetpotato Chili (NEW!)
• Applesauce Oat Bars
• Low Sugar Cookie Dough Bites

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Edwina is a Registered Dietitian, dually credentialed in the U.S. and Australia, and a mother of toddler twin girls. She specializes in translating complex science into consumer-friendly messages and is a sought-after nutrition expert, brand advisor, and media spokesperson. A long-time advocate for pediatric nutrition, Edwina founded Baby Led Basics and wrote 'The Busy Parents Guide to Baby-Led Weaning', to help busy parents like herself introduce solids and raise healthy eaters calmly and confidently.

In this episode, Sarah and Edwina discuss the challenges and joys of feeding toddlers, including baby-led weaning, handling picky eating, and creating a positive mealtime environment. Edwina shares her experiences and tips for involving children in the kitchen, managing (international) travel with kids, and balancing nutrition with convenience!

Key Takeaways: 

• Involving kids in the kitchen helps build their confidence and skills.
• Baby-led weaning encourages motor skill development and food exploration.
• Understanding the difference between choking and gagging can reduce anxiety around baby led weaning
• Family meals at the table foster better eating habits and family bonds.
• Traveling with kids is challenging, but can offer cultural exposure and resilience.
• It's important to create a positive feeding environment. 
• Balancing convenience with nutrition is essential for busy parents.
• Offering a variety of foods helps develop a child's palate.
• Edwina shares lessons of parenting and feeding twins. 
• Parents should focus on the long-term game of nutrition, not just daily meals.

Grab the kid friendly knives!

More BLW resources:

• Ultimate BLW Ebook (20+ recipes + tips for allergens)
• Baby led weaning ideas for 7 months
• Baby led weaning recipes

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Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes Educator, researcher, and author with a passion for evidence-based nutrition. Drawing from the current scientific literature and the wisdom of traditional cultures, her work is known for being research-focused, thorough, and sensible. 

We dive into what a nourishing prenatal diet looks like, how to support blood sugar balance during pregnancy, and what to know about gestational diabetes — from prevention to management. Lily also shares how nutrition can set the stage for future pregnancies, postpartum recovery, and long-term health for both mom and baby.

If you’re pregnant, planning to be, or supporting someone who is, this episode is full of evidence-based insights and empowering takeaways you can start using right away.

Things Discussed:

• How to recognize/ deal with gestational diabetes
• Handling food decisions and aversions during pregnancy and dealing with pregnancy nausea
• Choosing a good prenatal supplement - what nutrients are most important
• Pregnant women do not need to eat double the amount of food, but should focus on nutrient density.
• Meal planning in the postpartum period (when you have other kids!)
• High protein snacks to help maintain energy levels.
• Setting yourself up for an optimal postpartum 

Resources:

• Real Food for Pregnancy book
• Real Food for Fertility book 
• Lily Nichols Blog and Website

In honor of our 25th episode, please RATE and REVIEW the podcast.

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Welcome Samina Qureshi, a Registered Dietitian specializing in gut health and digestive disorders, to the podcast! Sarah and Samina discuss the importance of identifying common digestive issues in kids, and practical tips for managing GI distress and constipation. They discuss:

• How to identify food sensitivities or digestive difficulties in kids
• High fiber sources and ways to introduce them in kids' diets
• Foods and lifestyle changes to help with constipation
• Kid-friendly ways to help with GI distress and bathroom visits
• When and how to take probiotics (this may surprise you!)
• How a varied diet can support gut health and microbiome diversity

Resources mentioned in this episode: US Probiotic Guide
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In this quick solo episode, Sarah shares some of her meals that her family shared last week, including opportunities to improve upon for next week's meals to make things easier, and also highlights what worked well for busy weeks. She also shares some easy recipes for you to try!

Your meals don’t have to be Pinterest-worthy — simple, repeated, even imperfect meals still get the job done.

Don't forget to leave a review for the podcast. I’d love to hear what you all ate last week! Tag me or send me a message with your easy wins.

Chapter markers:

1. Introduction to Meal Planning- 00:00:00
2. Easy Dinner Ideas- 00:03:00
3. Enticing Curiosity at the Table- 00:06:00
4. Using Leftovers Creatively- 00:09:00
5. Balancing Meals with Busy Schedules- 00:12:00

Try these recipes:

- Sweetpotato Chicken Chili

- Pumpkin Protein Oats

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