In this episode, Sarah interviews Whitney Stewart, a Registered Dietitian and celiac disease advocate. Whitney shares her personal and professional insights on managing gluten-free diets for families and kids. From diagnosis stories to navigating restaurant options, this conversation offers practical advice for parents and individuals alike.

In this episode, you’ll hear about: 

• Whitney’s journey with celiac disease and her background in clinical nutrition
• Recognizing symptoms and getting diagnosed with celiac disease
• Key sources of gluten and how to read labels effectively
• Gluten-free eating tips for restaurants and social situations
• The importance of a diverse, nutrient-rich diet and adding rather than restricting
• Supporting children with gluten intolerance - from snacks to birthday parties
• Addressing the gluten-free craze and misconceptions about health
• Quick, healthy gluten-free meal ideas for busy families
• Tips for overwhelmed parents facing new diagnoses and the importance of advocacy

Follow Whitney on Instagram @whitnessnutrition. Visit whitnessnutrition.com for more information. 

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Navigating spring sports season can be overwhelming for parents, especially juggling multiple kids, hectic schedules, and dinner logistics. In this episode, dietitian and mom Sarah Schlichter shares practical tips to streamline meal planning, embrace flexibility, and keep nutrition on track amidst the chaos.

In this episode she discusses:

• How to shift your mindset from perfection to practicality with family dinners
• Strategies for scheduling and planning around unpredictable practice times
• Quick and easy meal ideas for busy nights, including chaos dinners and batch cooking
• Portable and on-the-go dinner options that align with sports schedules
• The importance of involving kids in meal prep and packing snacks
• Top pantry staples and freezer essentials for fast, nutritious meals
• Tips for reducing mental load through predictability
• How to make the most of frozen foods, convenience products, and smart prep to save time
• Creative ways to incorporate nutrition into snacks and meals for active kids
• Managing the chaos: back-up meal ideas and the value of flexibility and adaptability

Want help planning meals for this week and beyond? Sign up for Sarah’s emails!

Try Skout Bars as a great on the go snack!

Recipes Mentioned in the Episode:

26 One Pot Meals for Families During Busy Seasons

High Protein Vanilla Cottage Cheese Fruit Dip

2 Minute Chocolate Cottage Cheese Pudding

Pizza Beans

Amazon Links:

Stasher Bags

Elk & Friends Stainless Steel kids drinking cups

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In today's episode, Tony Castillo shares his inspiring journey from childhood struggles with body image and dieting to becoming a sports performance dietitian. He discusses how cultural foods have shaped his family traditions and offers practical tips for parents to introduce and normalize these foods for children. Plus, insights on fostering intuitive eating, reducing meal-time stress, and encouraging dads to get involved in feeding their families with easy and actionable tips. 

In this episode you'll hear about: 

• Tony’s personal health journey from being overnight as a child to becoming a sports dietitian
• The impact of parental dieting habits on children’s food perceptions
• Incorporating cultural foods like plantains, yuca, and arepas into family meals
• Strategies for exposing kids to new foods with stories and positive experiences
• Balancing cultural foods with American convenience options
• Introducing children to mindful eating and respecting hunger cues
• Navigating meal-time stress and the importance of flexible routines
• Tips for dads to participate in family meals and food preparation
• Addressing body image and disordered eating in young athletes and active kids
• Practical pre-game and post-game fueling ideas for youth athletes
• Fostering food curiosity and cultural identity in children

Follow Tony on Instagram here

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Have a listener question or feedback? Send me a text!

Support the show

Join the email list to get a list of easy popular family recipes and meal prep tips!

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In this solo episode, Sarah discusses: 

• The benefits of early introduction via baby-led weaning
• Why smaller servings promote better eating habits
• Embracing family-style meals to build independence
• The importance of eating early and flexible bedtime snacks
• How to encourage try-new-food without pressure
• The division of responsibility in feeding
• Managing feeding challenges when kids are not eating
• Balancing treats and sweets with long-term health in mind

Past episodes referred to:

• Starting baby led weaning
• Baby led weaning recipes
• Episode 8: Division of Responsibility
• Episode 11: Tips on Picky Eating from a former picky eater
• Episode 19: Bedtime Snacks
• Episode 31: Sugar and Kids
• Bedtime snacks blog post

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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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