by admin | Oct 5, 2018 | Child Feeding, Division of Responsibility, Ellyn Satter, Nurtured Mama, parenting, Podcast, Role Model, Support for Moms
Busy Mom's Starter Guide to Making Peace with Food
Get the 5 day audio course!
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
The struggle is real when it comes to keeping the whole family happy at mealtime. How do you make sure everyone is eating without turning into a short-order cook? How do you encourage kids to eat without pressuring them? What is the best way—realistically—to get kids involved in meal prep?
Lauren Sharifi is a registered dietician and nutritionist with a passion for helping families make eating fun, simple and nourishing. In addition to being the mom of a toddler, she serves as a nutrition coach in private practice in the Boston area, offering nutrition counseling, medical nutrition therapy and meal planning services. Lauren’s food philosophy aligns with intuitive eating principles, and she takes a Health at Every Size approach to nutrition. She also teaches children’s cooking classes at Kids’ Test Kitchen and shares easy-to-make, family-friendly recipes on her blog, Bite of Health Nutrition.
Today, Lauren joins us to explain how the transition to motherhood helped her find her niche as a dietician and share her new focus on families, kids and intuitive eating. She offers advice around age-appropriate ways to get kids involved in meal prep and encouraging kids to eat without provoking anxiety—in the parent or child! Listen in for Lauren’s insight on leveraging ‘division of responsibility’ to make sure everyone is eating at mealtime and learn how to navigate the most common family meal challenges.
Key Takeaways
Lauren’s transition to motherhood
- Harder, more rewarding than expected
- Helped find career niche as dietician
The evolution of Lauren’s career
- Shift from hospital to working one-on-one
- Feeding son + intuitive eating research
- Private practice to focus on families/kids
How to get kids involved in meal prep
- Play with bowl, spoon when very young
- Pick night to get involved (i.e.: pour, mix)
- Add more responsibilities for older kids
- Small steps (e.g.: exposure to equipment)
Lauren’s insight on considering preferences
- Each family member picks meal
- Prep one food each person will eat
- Structured choices at grocery store
Lauren’s advice on encouraging kids to eat
- Be there and eat with child
- Cook different way, add sauce
- Different ways to get nutrients
What to do if kids are hungry just before a meal
- Eaten in past hour or two—wait
- Three hours or more, offer fruit/vegies
Connect with Lauren
Bite of Health Nutrition
Bite of Health on Facebook
Lauren on Instagram
Lauren on Twitter
Connect with Lindsay
Intuitive Eating Moms
Embodied & Well Mom Show on Facebook
Lindsay on Instagram
Lindsay on Pinterest
Lindsay on Twitter
Lindsay on LinkedIn
Resources
Kids’ Test Kitchen
Ellyn Satter Institute
Division of Responsibility
Books by Ellyn Satter
Intuitive Eating Moms Club
Social Blurbs
The struggle is real when it comes to keeping the whole #family happy at #mealtime. How do you make sure everyone is #eating without turning into a short-order cook? How do you encourage #kids to eat without pressuring them? What is the best way—realistically—to get kids involved in #mealprep? Listen in as RD Lauren Sharifi of @BiteofHealthNutrition explains how to navigate the most common family #meal challenges!
Lindsay’s Links:
https://www.intuitiveeatingmoms.com (my new website url)
Get your all-access pass to the Intuitive Eating for Moms Starter Series here –> https://www.intuitiveeatingmoms.com/intuitive-eating-for-moms/
Free facebook group: https://www.facebook.com/groups/nurturedmamacommunity/
BRAND NEW: Uplevel your intuitive eating and motherhood journey by joining the Intuitive Eating Moms Club. Non-diet wellness made simple for moms. Learn more about it here–> http://www.intuitiveeatingmoms.club
by admin | Sep 28, 2018 | Nurtured Mama, parenting, Podcast, Postpartum, Self Care, stress management, Support for Moms
Busy Mom's Starter Guide to Making Peace with Food
Get the 5 day audio course!
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
MEET THE GUEST:
Valerie is a Mom, Certified Professional Coach, Core Energy practitioner, and Founder of The Unlimited Mom. Her work focuses on helping entrepreneurial Moms gain the clarity, confidence, and self-connection to create the fulfilling, abundant & harmonious life they’re striving for.
She is passionate about creativity, coffee, and connecting Moms to their unique and unlimited self. She believes Moms deserve to live a vibrant life and that by doing so, they set the foundation for the healthy and successful life that they want for their child.
WHERE TO FIND VALERIE ONLINE:
Website: www.theunlimitedmom.com
Facebook: https://www.facebook.com/TheUnlimitedMom/
Facebook Group: https://www.facebook.com/TheUnlimitedMom/
Twitter: https://twitter.com/TheUnlimitedMom/
Instagram:https://www.instagram.com/TheUnlimitedMom/
Freebie! The Mommy Pacifier – 5 Simple Steps to Create More Calm http://theunlimitedmom.pages.ontraport.net/mommypacifier
EPISODE SUMMARY:
- In this episode, Valerie shares about her transition into motherhood, learning how to seek help and support and how her professional journey supported her transition into parenthood.
- Valerie talks about how oftentimes the lens we see our experiences through are what define our experiences and impact our decisions. She encourages moms to get in touch with their values, step out of overwhelm and define what their lives will look like when they’re living in alignment with their values.
by Ana R | Sep 21, 2018 | Child Feeding, Eating Disorder Recovery, Eating Disorders During Pregnancy, Eating Disorders Postpartum, perinatal mood disorders, Postpartum, pregnancy, pregnancy wellness, Self Care, Support for Moms, Uncategorized, Weight Gain
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
– Search for the podcast in your podcast app (The Embodied & Well Mom Show)
– Scroll down and click 5 stars
– Tap “Write a Review” & enter brief review
– Press send
MEET THE GUEST:
Crystal Karges, MS, RDN, IBCLC, is a Registered Dietitian Nutritionist, Board Certified Lactation Consultant, and mama of four (almost 5). With a San Diego based nutrition practice, Crystal helps mamas nurture a peaceful relationship with food and their bodies at any stage of the motherhood journey. As a survivor of an eating disorder and postpartum depression, Crystal is passionate about empowering mothers to nourish themselves first, so that they may better nourish their families.
Crystal infuses both personal and professional experience into her nutrition counseling practice, with over 10 years of involvement in the fields of maternal health, child nutrition, and eating disorder recovery. By serving mothers and families through her online blog and locally, through her private practice, Crystal is committed to creating a community of strong, thriving mothers, who are learning to nourish their families’ minds, bodies, and spirits.
WHERE TO FIND CRYSTAL ONLINE:
Website: https://www.crystalkarges.com
Facebook: https://www.facebook.com/crystalkargesnutrition
Twitter: https://twitter.com/crystalkarges
Pinterest: https://www.pinterest.com/crystal_karges
Instagram: https://www.instagram.com/crystalkarges
EPISODE SUMMARY:
- In this episode, Crystal shares about her transition to motherhood. She opened up about her experiences with eating disorder recovery, postpartum depression and how she uses those experiences to help advocate for her clients. Crystal highlights that motherhood is defined by growth and is about being adaptable and open to learning. She emphasizes the importance of learning to lean on others for support who care and understand what you’re going through.
- Crystal talks about the pressures and frustrations that most women go through during pregnancy particularly about developing insecurities when it comes to what to eat during pregnancy, the pressure to gain a certain amount during pregnancy and the expectation to “bounce back” after baby.
- Crystal also encourages moms to be advocates for themselves. She encourages moms to find their voice and to communicate what they need. She also emphasizes the importance of finding a support group that can help you maintain a sense of peace during the pregnancy and postpartum journey.
by admin | Sep 12, 2018 | Intuitive Eating, Podcast, Postpartum, pregnancy, pregnancy wellness, Self Care, Support for Moms
Busy Mom's Starter Guide to Making Peace with Food
Get the 5 day audio course!
Hey Mamas!
The Nurtured Mama Podcast is back! Except it’s no longer called The Nurtured Mama Podcast. It’s now the Embodied and Well Mom Show. If you listen to the episode you’ll learn why the name has changed, what I’ve been up to and what to expect with season 2! Can’t wait to dive in!
Cheers, mama!!
Resources I mention in the episode:
https://benourished.org/
https://www.intuitiveeatingmoms.com (my new website url)
Get your all-access pass to the Intuitive Eating for Moms Starter Series here –> https://www.intuitiveeatingmoms.com/intuitive-eating-for-moms/
Free facebook group: https://www.facebook.com/groups/nurturedmamacommunity/
BRAND NEW: Uplevel your intuitive eating and motherhood journey by joining the Intuitive Eating Moms Club. Non-diet wellness made simple for moms. Learn more about it here–> http://www.intuitiveeatingmoms.club
by admin | Jan 18, 2018 | Child Feeding, Nurtured Mama, Postpartum, Postpartum Wellness Series, Recipes, Self Care, Support for Moms, Uncategorized
Note: Some links contained in this article are affiliate links and I have clearly indicated which are affiliate links in the article itself.
Let’s be real. The idea of prepping meals ahead of time before baby comes is much easier said than done. I don’t know about you but when I’m in those final weeks of pregnancy the last thing my body wants me to do is to stand in the kitchen for hours cooking. Cue pain in feet, legs, hips, back…no good. However, once your sweet baby is earth-side you’re going to wish you had at least planned a bit since there isn’t a ton of time to cook between feedings, diaper changes, snuggles and your own personal recovery. I’m currently 38 weeks pregnant with my 2nd child so I figure this is perfect timing to develop a REALISTIC postpartum meal prep plan that will not only benefit my family but hopefully yours too.
This is what I came up with…
Make ahead and freeze:
Although my husband and I have planned ahead to figure out how to have him home for a bit longer this time (3 weeks vs. 6 days) I know that I will inevitably find myself alone with a baby (and likely a toddler) and need food that is ready to eat and extremely easy to prep (bonus if it can be consumed with one hand). However, I also know that I’m just not that mom (or dietitian) who has the energy or motivation to prep 21 postpartum meals at the end of my pregnancy. So I had to prioritize. I chose to focus on a couple of breakfast items, a killer snack option and then purchase several ready-made frozen foods to have on hand.
Currently in my freezer:
Freezer Friendly Breakfast Sandwiches by Emily Kyle, MS, RDN*
Freezer Breakfast Burritos by Jessica Penner, RD*
*(I slightly modified both of these to suit our needs and you can easily do the same!)
Smashed Tuna Sandwiches by Elizabeth Ward, MS, RD
The patties are in the freezer.
5 Ingredient Energy Bites by Chef Savvy
These energy bites are so yummy and easy to make! Recovering from delivery and nursing can make you super hungry so these little suckers do just the trick when I’m in need of a nourishing snack that will leave me full and satisfied!
Freezer meals I purchased from Trader Joe’s:
- Family Style Meat Lasagna (will pair with pre-mixed salad like the Broccoli and Kale Slaw Salad at TJ’s)
- Tempura chicken, brown rice, edamame, pineapple and broccoli
- Frozen pizza (Yup! No shame in my frozen pizza game)
- Pad thai single meals
- 3 x chicken burritos
- 2 x grass-fed ground beef (to include in instant pot recipe mentioned below)
Instant Pot Recipes
I LOVE my Instant Pot (affiliate link). It’s been a lifesaver during dinner prep with my toddler so I know it will be the gift that keeps on giving when I have a toddler AND an infant making their demands while I try to get food on the table. Here are the recipes that we’ll have set up on Plan to Eat. More on Plan to Eat towards the end of this article.
Creamy Beef Pasta Shells
Oh my gah this pasta dish is SOOO easy and I’m telling you it is RESTAURANT QUALITY. You can also modify it in a thousand ways – you could do a non-creamy version or throw some zucchini and eggplant in there. The options are endless.
Instant Pot Classic Beef Chili
If it ever rains in San Diego this season, we’ll be whippin’ this sucker up for sure!
Instant Pot Artichoke Chicken Orzo
This one takes a tad more time than the others but it’s worth it!
Pressure Cooker Chicken Black Bean & Rice Burrito Bowls
We either top this with chopped bell pepper, cabbage, avocado and sour cream and include a side of chips OR use the filling to make burritos. This is great as a make-ahead and freeze meal, too!
Snacks to purchase ahead of time to stay on top of your and your children’s needs (if this isn’t your first rodeo):
- KIND Bars (affiliate link)
- Lara Bars (affiliate link)
- Trader Joe’s Almond Butter Granola (OMGGGEEEE this ish is a-ma-zing)
- Just Mango Dried Mango from Trader Joe’s (In addition to fruit leather and dried fruit bars I’m actually planning to include these as a snack early on in labor).
- Omega-3 Trek Mix from Trader Joe’s or this Omega-3 Deluxe Mix (affiliate link)
- Whole wheat crackers
- Cheese sticks
- Yogurt
- Peanut Butter Pretzels from Trader Joe’s
- Plantain chips from Trader Joe’s
- Fresh fruit
Finally, the most important part of this entire meal planning process is our regular use of Plan to Eat – a software program that will seriously change your life (PROUD affiliate link). This program allows me to:
- Upload recipes from online or manually enter them so that they’re all in one place
- Create menus that I can save and re-use
- Generate shopping lists with the single click of a button!
Do you know what that means for postpartum meal planning? Once I make the menus, it’s done! I can generate and send that list off to my husband or another family member. I can even ask someone to use it to load into a grocery delivery system.
Use my referral link for a free 30-day trial. You can also request to be my “friend” and get access to all of my recipes and saved menus!
Even better? I have a FREE TRAINING that will teach you how to maximize the use of Plan to Eat! You’ll also be subscribed to my list
I combine my skills as a dietitian, meal planner for the masses, and experience as a mom, to help you use Plan to Eat like a pro! Once you’re on my list, you’ll also get plenty of resources for living well without being a slave to the scale.
by Ana R | Jan 3, 2018 | disaster management, parenting, stress management, Support for Moms
Listen + Subscribe on ITUNES or STITCHER
We’d greatly appreciate a podcast rating and review so that we can reach more mamas and families!
– Search for the podcast in your podcast app (The Nurtured Mama Podcast)
– Scroll down and click 5 stars
– Tap “Write a Review” & enter brief review
– Press send
MEET THE GUEST:
Pat believes that healing occurs through supportive and nurturing relationships. She has counseled children, families, and adolescents in crisis for over 15 years and currently has a private practice in Ventura, CA where she treats children, adolescents, women, and families.
Pat specializes in the areas of parenting and family issues, child and adolescent development, and women’s issues. She has clinical expertise in the areas of anxiety, depression, trauma, and mood disorders.
Pat holds a Bachelor of Arts in Social Work with a minor in Substance Abuse Studies from Texas Tech University, and a Master of Science in Counseling Psychology from California Lutheran University.
She remains in love with her high school sweetheart, and together they have been foster parents to two children and birth parents to their 3 year old daughter. She enjoys motherhood, hiking, walking the beach, advocating for the foster community, and serving her local church family.
WHERE TO FIND PAT ONLINE:
Website: www.empiretcs.net
http://www.camft.org/images/PDFs/crerc/tips_for_talking_with_children.pdf
http://www.camft.org/images/PDFs/crerc/tips_for_survivors.pdf
http://www.nantolbert.org/helping-children-feel-safe/
http://first5association.org/wp-content/uploads/2017/07/SSTCareCopeConnect.pdf
EPISODE SUMMARY:
- Still dealing with the impact of the Thomas Fire in Ventura, California, Pat shares about the common struggles of the disaster victims. She explains the need of families and individuals to process what has happened, ways to discuss it with their children, and how are they going to cope so they can move forward.
- As a therapist, Pat is regularly involved in community efforts to support those impacted by tragedies and natural disasters.
- When asked by Lindsay about her thoughts and experiences about stress management in relation to parenting, Pat highlights the importance for parents to know themselves – what they need and the role that self-care plays in stress management and coping.
- In this episode, she also elaborately explained how stress can manifest in four different ways: behaviorally, emotionally, physically, and cognitively (thinking). Pat believes that self-awareness and a clear self-care plan is a vital component in coping up with stress.
“It’s so important to know that stress reactions are normal. ” – Pat Stepler
- If there’s a big disaster, group therapy is very effective– people want is a sense of community, they want a safe place to talk and share their experience, and people wanted to be around with other people that had experienced it.
“As parents, just remind yourself that what matters and what’s gonna help your kids are the assurance, the love, and the safety that you’re going to give them through this time.” – Pat Stepler
PRODUCTS AND SERVICES:
Pat is currently taking new clients in her private practice in Ventura. You can contact her via email at pat.steplermft@gmail.com or (805) 765-2873 to schedule an appointment.
