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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Gisela Bouvier is a media Registered Dietitian based on Florida. In this episode, Gisela shares how to be okay with using convenient and processed foods in her busy lifestyle, while still nourishing her family. She talks about how and why she came to embrace mindful eating after suffering from an eating disorder for many years prior to having her three kids. From that experience, cultivating a good relationship with food is very important to her, and she shares how she does that in her house to get meals on the table, while still working full time. 

We discuss: 

• How mindful eating connects food to memories and traditions.
• Why it's important to avoid labeling foods as good or bad, especially in front of kids
• How and why convenience foods can be nutritious and save time - and how to change our thoughts around them.
• The Cultural food traditions that enrich family meals and connections.
• How parents can create a positive food environment for children.
• Why meal planning can and should reduce stress, not add to it.
• Food should be fun and enjoyable for families!
• Support systems are crucial for navigating diet culture - how to find them 

Learn more about Gisela - Check out her blog and Instagram

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In this episode, Breana Killeen, Sarah speaks with Breana Killeen, a senior food editor at Food & Wine and a dedicated farmer and chef. Breana shares her insights on the unique experiences of raising children on a farm, lessons learned through farming, the importance of family meals, and how these experiences shape their relationship with food. Breana also offers practical tips for busy parents on meal planning and preparation. Her approach to cooking is both accessible and creative, making it easier for families to enjoy nutritious meals together.

Sarah and Breana also discuss:

• How farming teaches children responsibility and life lessons and how Kids learn about food production through hands-on experiences.
• Tips for reducing food waste at home and in cooking
• Easy tips to prioritize family meals more - Family meals foster connection and communication.
• How quick and easy meals can be nutritious and delicious - she shares "chef tips" to help us all acheive this!
• Breana isn't a "meal planner," so she shares how she still gets meals on the table nightly. 
• Make a sauce or marinade can elevate a meal. She loves the Maya Kaimal sauces. 

Find Breana on Instagram

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