Veggies & Virtue

It is that time of year when moms everywhere begin wondering (or worrying!) about how to handle the upcoming season of endless candy and added sugar.
It can feel like a real nightmare, and yet, it doesn't have to be. Because as we discuss in this episode, you might feel like you have no vision or plan for how a "healthy" Halloween season should look.
Is it an oxymoron we can't get around?
An area of our life where we do a funny dance trying to dodge a sugar-filled land mind here or there?
Or is there a way we can approach the innocence of childhood with the opportunity of all this season holds for small yet developing bodies and habits?
I believe so! And as a registered dietitian and mom of three navigating the upcoming few weeks alongside you, I am going to be sharing with you evidenced-based advice that will work amidst real-life.
Stay tuned to each of the upcoming episodes in October for your complete roadmap for handling Halloween candy with kids.
 
SHOWLINKS:
Schedule a session to chat one-on-one with Ashley: www.veggiesandvirtue.com/schedule
Check out Mealtimes Made Easy: www.mealtimesmadeeasy.com
Leave Ashley a voicemail: www.veggiesandvirtue.com/ask
 

Is it okay to sneak healthy things into our kid's food?
Whether it be in healthy muffins or a meatball, I know firsthand how tempting it is. We feel like our best option is often to sneak healthy foods in the foods our kids do willingly eat, all in the name of "getting" our kids to eat the foods that they otherwise won't.
But is this best practice? Or does this backfire?
Fellow moms may feel it is innocent enough and the benefits of sneaking healthy foods outweigh the cons of getting caught.
That's why in this episode, I shed some light on what I advise as a feeding expert. I don't share this from a soapbox but rather from the trenches of feeding fussy eaters myself -- three for three, I understand this predicament firsthand with my own!
However, if we are going to raise up the next generation to value health and fuel their bodies accordingly, it is important for us to really look at the short-term impact of "getting" our kids to eat healthy foods versus the long-term implications of fostering intrinsic motivation towards eating healthy foods.
 
Want more support on how to build trust in the feeding relationship?
 
Whether it be your child sneaking “forbidden foods” from you, or you are feeling the need to save a secret stash of “forbidden foods” until after bedtime (so your kids don't see), these posts can shed some light on how to handle such secrecy:
Did you catch your kid with candy wrappers? How to handle hard situation (advice from a dietitian mom)
Should you hide unhealthy snacks from your kids (like candy)?
Sign up to work with me 1-on-1.

Do you feel defeated trying to get your kids to eat more vegetables?
I hear from client after client, "I want my child to have a more colorful diet."And yet, beige wins the day for a lot of kids.
So while there are a lot of nourishing beige and brown foods to give us all the fall feels, today's episode is going to boost the vibes as we enter into autumn with 5 easy ways to get your kids to eat more vegetables.
Whether you want to use these tips and tricks at breakfast, lunch, or snack, you will quickly realize that veggies aren't only to be offered at dinner!
 
Our kids need repeated opportunities to add color (and nutrition!) to their diets, and this episode will give you five, fall-ish ideas for how to easily do so.
 
Shownotes:
Want in on nourishing, veggie-packed muffin recipes? Join us for the final few weeks of Muffin Club.
Looking for one on one support with raising healthy eaters? Snag one of my last coaching spots so we can map out the final few months of 2023 for you.
Have a question? Leave me a voicemail here for me to answer live on an upcoming episode.
 

Are you worried about your child not getting enough protein?
If you, like many parents I speak with, feel like your child exists on carbs alone, this episode is going to give you some simple suggestions for ways to boost protein in the meals and snacks you are likely already offering.
I share 8 ideas to boost protein without relying on meat or sandwiches. Instead, I share eight kid-friendly ways to boost protein in meals and snacks, using the examples of protein-rich options in Muffin Club recipes.
Sign up for Muffin Club here.
 
SHOWNOTES:
How Much Protein Does My Preschooler Need?
Healthy, High Protein Snack Ideas for Kids
Snacks that Limit Grazing and Boost Nutritional Variety
Breakfast ideas with protein that aren’t eggs, yogurt, or a smoothie

Do you ever wonder what some of the best staples are to have in a kid-friendly kitchen?
 
With the ease of getting just about anything delivered on our doorstep in a matter of two days, it can be hard to really discern what we need from what we want. Outside of patience and maybe item #6, I don't think there is anything you must have in order to make your kitchen more kid-friendly.
 
But, if helping your children get hands on with more foods to add variety and improve picky eating is something you are being intentional about, this episode will give you six of my favorite cooking tools that can grow with your kids.
 
I try to touch on cost and the space considerations for each, as well, so that you can find something that fits your budget and living space.
 
As a pediatric dietitian and mom, these are ones I am thankful to have invested in early on and would quickly encourage anyone else to also!
 
SHOWNOTES: 
Sign up for Muffin Club (it’s free!)
Shop my Amazon favorites here

I hear from a lot of you that you want to start a garden at home, but you are intimidated to even start. Even if your kids are easy to please and just want time outside as the weather cools off, you are likely wondering about where to have an at-home garden, what cold-weather crops will grow the best, and how much added time and energy an at-home garden is going to require from you.
This episode is going to outline the simple steps needed to get started with your own at home garden for this fall, including:
When to get cold-weather veggies planted by for a fall garden
Where to put a pot or planter box to tend to as a family
What fool-proof cold weather crops to begin with
SHOWNOTES: 
Sign up for Muffin Club (it’s free!)
Gardening Planning Calendar by zip code
Gardening with Kids: June 2018 edition
Gardening with Kids: July 2018 edition
Gardening with Kids: August 2018 edition
Gardening with Kids: September 2018 edition

Feeling the hustle and mental heaviness of all there is to manage with back to school?
Between early mornings out the door, packing lunches day after day, and attempting to get dinner on the table amidst everyone's busy schedules, it is a lot.
That's why, in this week's episode, we are going to hone in on how the freezer can make your back to school routine easier, effortless, and more efficient.
With simple strategies for utilizing ready-made meals, extending the life of items you already have on hand, and multiplying your efforts as a mom (without needing any extra energy!), this episode is going to give you some hours to your life back and your freezer a more front and center spot to your back-to-school survival strategy.
Plus, as the third and final episode in this back to school reset series, we are also about to kick off a 6-week series to add veggies to kids' lunchboxes. To find easy, kid-friendly ways to add vegetables to school lunches, you just need to sign up for the upcoming round of Muffin Club. With your registration (it's free!), I will send you six weeks' worth of healthy, veggie-packed muffin ideas you can toss in a lunchbox or send as a school snack.
 
Get easy, dietitian-approved recipes to add veggies to lunch boxes with tasty, kid-friendly muffin recipes. Sign up here!

Have you ever seen those color-coded fridges and swooned over how beautiful they look?
Of course, we probably all have.
But the second our eyes aren’t taking over due to the aesthetics of it all, the logical side of our brain usually steps in to actually see all the reasons that just doesn’t make sense for the everyday mom.
What we crave in those fridges may be the foods, but I believe it is more the sense of order we are all after.
We want to open our fridge, and instead of being filled with stress as we stare at the same foods every week, we want to feel that sense of inspiration that is going to get us to pack lunches day after day after day.
That’s why, in this week’s back to school reset: refrigerator edition, I want you to consider the areas your family needs for back to school and how much autonomy you ought to account for.
Then, after you have cleaned out your fridge and get ready to fill it back up, you will have a clearer picture of how to put things back together using my 4F’s for organizing the fridge. These will make those clear acrylic containers we see something that actually helps you to clear the mental clutter we face when it comes to the meals and snacks. 
 
SHOWNOTES:
See fridge reset reel here.
Shop favorites for Kitchen Resets on my Amazon shop here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.

Your kids backpacks have been bought. Their new pencils have been sharpened. Their new shoes have likely been tied once or twice. And their lunchbox may have already been packed, sent, rinsed, and repeated.
 
But have you circled back since sending your child(ren) off to school to look not only at what they will need while there, but what you and your family need at home to be set up for the school year?
 
In today’s episode, we go over 5 simple action steps to reset your pantry for back to school. This is going to take that area of the house that likely didn’t get a first day of school photo and turn it into an area that works like a well-oiled machine as the school weeks go on.
This episode is quick and easy to implement. Your first step is to simply listen in! Then, once you do (or have), take 10 minutes to do the steps discussed. Tag me on social @veggiesandvirtue when you have worked through these five steps to a pantry reset so I can tell you, Great Job, Mama!
And if you want even more accountability and support, sign up for a free Back to School Reset strategy call with me. Here we will elevate the action steps you took to create a pantry and kitchen that truly streamlines your mental and physical clutter in a way that multiplies your efforts each and every day, Monday through Sunday.
 
SHOWNOTES:
Find my favorite lunch packing supplies here.
Sign up for a free, 30-minute family feeding strategy call here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Get my weekly newsletter here.

Are your heart-strings being tugged on a bit extra with all of this Back to School prep?
I get it!
Because whether it is adjusting to the new norms of a school year or sending your children off to school (maybe for the first time!), this is a big transition for everyone.
So let's talk about not just what to pack in that brand new bento for a first day of school photo, but instead how we can tuck in a little note of encouragement...with little to no extra effort on your part!
As a dietitian mom who's been packing lunches for 8+ years now, I have these ideals that I will 1) have the capacity to come up with something sweet to say everyday and 2) remember to actually send said note in their lunches. But the reality is, I need something that is sustainable and affordable.
That's why, on today's episode, I share 5 effortless ways to send lunchbox notes to school with your littles.
We recently purchased the first four, and number five is a free bonus that is so fun -- especially if you want something for proof of concept before you buy anything else.
Here are the lunchbox notes referenced in today's episode:
101 Tear-off Lunchbox Notes, Laugh out Loud
Indescribable Tear-Off Lunchbox Cards
Lunch Box Notes for Brave Boys
Lunch Box Notes for Courageous Girls
FREE Printable Lunchbox Notes by Watercolor Wednesday
 
SHOWNOTES:
Find items mentioned on my Amazon storefront here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.

Worried about how meals and snacks are going to go as your kids get back to school?
Let's lower the stress you have and your child may experience as back to school approaches with these five simple steps.
These are easy-to-implement prep steps that will familiarize you and your child with what challenges might otherwise arise once school is underway. Except, instead of wondering whether or not those BIG back to school emotions are at all related to hanger and having the "right" balance of foods, you can rest assured that you have thought through some of the things that cause the most challenges early on in the year.
Things like your child's likely new meal and snack schedule, and how long they are going between breakfast, lunch, snacks, and getting home (plus when their appetite tends to pique). Or, how to optimize the time they do get to eat so that they're as efficient as little people can be when it comes to eating their lunches. And, how you can work through some real-life role playing so they have a sense of what amount of time they get to eat amidst all the new and exciting distractions of school.
Even if we can't avoid all of the surprises that the start to the school year brings, I know that these five steps will help you and your little one(s) skip some of the hiccups that happen most.
 
SHOWNOTES:
Get my FREE Lunch Packing Printable here.
Find items mentioned on my Amazon storefront here.
Use community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.

School supplies lists are being mailed out, and most families are seeing sale after sale pop up on the things that you may "need" for the upcoming school year.
So, on today's episode, I share with you the 5 best things to buy for lunch packing specifically.
Sure, there are a lot of novelty items out there (these are my favorites!), but you don't need those.
The five items I go over in today's episode are what I would consider the essential, however. You can find out more of the pros and cons specific to item one here and here.
So, tune in, then take a look at this link for more info, sales, and examples of my favorite lunch packing items for kids!
 
SHOWNOTES:
Get my FREE Lunch Packing Printable here.
Find items mentioned on my Amazon storefront here.
Score community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
 

Are you running out of ideas for what snacks to take to the pool?
Well, whether your summer is still in full swing or you are wrapping up to get ready for back to school, you will see how this episode offers you five simple strategies to healthy kids snacks.
Because whether you want something that will satisfy your kids requests for snacks all afternoon at the pool or you are hoping to find some healthy snack ideas to send with your child to school, the ideas offered in this episode are going to give you transferrable ideas you can use at the pool and later for school!
SHOWNOTES:
Get my free Level Up Snack Guide here.
Order your own Combination Cards in print or PDF.
Find items mentioned on my Amazon storefront here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.

Do you have somewhere specific you reach every time your child asks for something to eat?
Chances are, whether you send your kids to get their own snacks or you are there administrating the activity and offering, you and your child know how to operate on autopilot when it comes to snack.
If your autopilot approach to snacking is helping offer more healthy options, then you may have already mastered setting up a snacking system that supports your family's feeding goals.
However, if you are frustrated by your kid only wanting snack foods and struggling to get them to eat more easy, nourishing options, then this episode is going to be a big help.
Because, so often, we assume that simply offering healthy snack options to our kids is the answer. When in reality, this requires a major behavior change.
If you or them reach into the same package in the pantry every time they say they want a snack, it is going to require something new of you to go to the fridge instead for a healthier snack option.
That's why, with so many families struggling to reign in summer snacking, we are going to talk about how you can set up a kid-friendly snack drawer in your fridge. This could also be done to promote variety coming from the pantry, but you will hear through the advice and insights given how this works to reduce your mental energy of coming up with new snack ideas, promote age-appropriate autonomy, and to neutralize the food options between fresh produce, crinkly snack crackers, and a perishable source of protein, like yogurt or boiled eggs.
Be sure to tag @veggiesandvirtue on social using #vvsnackdrawer whenever you create this sanity-saving, health-promoting snack drawer in your own home!
 
SHOWNOTES:
Find items mentioned on my Amazon storefront here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Do you have a picky eater who isn't willing to touch or taste anything new?
 
Do you feel sad seeing how many fun eating opportunities your child misses out on because they refuse to explore the foods being offered?
 
Do you teeter between requiring no thank you bites and surrendering in utter defeat at another dinner that went to waste?
 
If you answered yes to any of these, today's episode is going to give you an easy-to-follow analogy that you can apply to your family's feeding environment right away.
 
Just as I know between raising three kids to know how to swim, their timelines of how quickly they catch on can vary widely. However, my approaches to supporting water safety, or in this case, a healthy relationship with foods, doesn't have to.
So come take a swim. You will walk away from this episode feeling refresh with a renewed perspective on common questions like, should you force your child to take a bite or try something new? Or how many times will it take for them to learn to like a new food?
 
SHOWNOTES:
Find items mentioned on my Amazon storefront here.
Score community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Are you one of the many moms asking me, "Is there such a thing as a healthy hotdog?"
Because whether you just found yourself standing in front of the summer sausages at the store stocking up for 4th of July barbecues or are looking for guidance on how to approach processed meats, like hot dogs, within your home (and elsewhere!), this episode is going to give you the advice you have been asking for.
Although hot dogs are among the foods that I exercise more caution around offering - both as a choking hazard and from a health perspective, my hope is that you will walk away knowing which ones the best ones are to buy, how often is "okay" to offer them, and what to do if your child is obsessed with them as an easy protein option.
 
SHOWNOTES:
Find items mentioned on my Amazon storefront here.
Score community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Want tried and true tricks to picking  the perfect watermelon?
Get the four key things you ought to look for in this episode! I translate the infographic that gets over a million views a month on my pinterest into audio that you can pop in your ear next time you are at the store and standing in front of a barrel of watermelons.
Because whether you are wanting a refreshing snack amidst the heat of summer or looking to pick the perfect watermelon for your next backyard barbecue, this episode is going to save you time, money, and the frustration of bringing home a waste of a watermelon.
This episode is a must-have in your feeding toolbelt for summer!
 
SHOWNOTES:
Find items mentioned on my Amazon storefront here.
Score community-only discounts from some of my favorite small businesses here.
Sign up to work with me 1:1 here.
Leave me a voice message to be answered on the podcast here.
Find out more about Mealtimes Made Easy Method here.
Join my email community here.

Today is the official start of summer, and while your summer bucket list may be full of fun adventures with your family or maybe you feel the chaos of having kids home all summer, we all recognize that the season is yet again changing.
So, whether your real life “summer” coincides with the one on the calendar or not, I want to take today’s episode to address the seasonal shift we are entering into. Because, as I covered in the seasonal shift episodes for fall (episode 64), winter (episode 88), and spring (episode 114), there is a season for everything. So, let's try to sync our summer (figuratively or literally) with the rhythms and routines that are going to serve our families and ourselves in the best ways possible.
We can do so starting with the 6 questions outlined in this episode that you ought to ask yourself at the start of summer.
If you find yourself ready to act for 1-on-1 support and are in a season to do so, make sure to get on my calendar for a free 30-minute call. We can chat through what you would like to find more ease and order in when it comes to feeding your family and develop a personalized plan so that on the other side of summer, you feel like these weeks and months were well-spent building the strategies, systems, and skills that will serve you in each season moving forward.

I am excited to have today's guest, Lauren White of The Intentional Edit Podcast, back on the show to be talking about all things summer organization.
Lauren White is a mom, former teacher turned business owner and professional home organizer, and simplicity enthusiast!  She is passionate about being organized, efficient and helping families find simplicity. 
She is the host of The Intentional Edit Podcast, a top 25 ranked podcast.
The Intentional Edit Podcast includes decluttering and purging strategies to eliminate the clutter in your home, get your kids on board with organizing, and so much more! 
Lauren’s mission is to help busy, overwhelmed moms find solutions that bring simplicity to their home and life, which result in less stress and more time spent doing favorite activities with their most cherished friends and family.
I know our conversation about organizational projects to tackle over summer is going to give you a manageable way to tackle different areas of your home in the coming months.
Be sure to follow The Intentional Edit Podcast for more helpful tips from Lauren!

Do you struggle with how to resume normalcy around what, when, and where you and your kids eat after returning home from a summer vacation?
Depending on your own relationship with food, maybe you find it hard to face the two extremes of being in "vacay mode" with endless trips to the ice cream store and your kids' diet being void of a vegetable to coming back home and trying to regain some semblance of structure and balance in the foods being offered.
Kids will often favor the former but as parents, we know - life isn't an endless vacation. The laundry must get done, the groceries must be shopped for, and the meals must be made.
So how do we tactically and practically reset as we return from vacation without perpetuating a perspective that we "cheated" while away or need to "be good" upon getting home?
How do we set up our home feeding environment so that they can bounce back without anything even really needing to be said to resume normalcy?
How do we handle our roles and responsibilities with feeding from the fun, careless feeling of being away to the responsible, routine nature of the day to day at home?
This episode will walk you through the 4 food-related things to do after your vacation is over. Save the episode for reference with future summer travel!
SHOWNOTES:
Get your FREE Level Up Snack Guide here.
Join the upcoming Summer Snacking Workshop here.
Sign up for a FREE 30-minute Snacking Strategy Session here.
Get on the waitlist for the next round of Mealtimes Made Easy Method here.
 
 

Motherhood demands convenience!
So why do so many of us feel guilt or shame around reaching for those cute and crinkly packages, that offer a reliable crutch and a consistent product we know our kids will eat (without a fuss)?
Because, convenience foods are most often associated with those foods found in convenient stores, like chips, cookies, candy, and other highly processed options. Now, why these are easy to grab, they can make it increasingly difficult to help create healthy habits with when not used properly.
That's why, in this episode, we are highlighting how to redefine convenience foods as busy moms. By simply adjusting our expectations and becoming more intentional about what snack foods meet our criteria for convenience, we can begin to find more functional ways to fuel our kids without demanding time and energy we may not have.
SHOWNOTES:
Get your FREE Level Up Snack Guide here.
Join the upcoming Summer Snacking Workshop here.
Sign up for a FREE 30-minute Snacking Strategy Session here.
Get on the waitlist for the next round of Mealtimes Made Easy Method here.

In episodes one and two from this four-part series, we talked about:
Consistency and how not incorporating variety in the small things can add up to aversions elsewhere in the diet of picky eaters (part one; episode 134)
Crutches and how we can stunt our family's growth and/or our child's development when we lean too much on a given love it food (part two, episode 135)
Now, as we dive into the third C that can perpetuate picky eating and poor nutrition, we get into the Crinkly & Cute nature of pre-packaged foods.
As a busy mom of three myself, I know that having foods ready to go is key to being successful at snack time. However, just as the consistency of these packaged foods can create challenges and over-offering them can create an unhealthy crutch, we need to tune into the risks that come with cute and crinkly packages as well.
Because beyond the nutrition that is often the assumed evil in snack foods, I see the marketing to our kids with such snack foods making an even bigger issue.
Tune in to the episode for some easy to implement action steps you can take immediately for healthier summer snacking.
 
SHOWNOTES:
Want to get on the waitlist for Mealtimes Made Easy Method? Sign up here for more info when registration opens in June.
Check out the YouTube video of this episode here.
Get your FREE cheatsheet to 72 of my favorite healthy kids snack foods here.  
Ready to take the next step in improving your family's meals and snacks? Schedule a free 30-minute strategy session with me here.
 

Listen in for part 2 in this four part series on how your child's snacks may be perpetuating picky eating and poor nutrition and what you as the parent can do about it.
This episode dives into those foods that we may find ourselves using as a crutch. It is normal and natural to find ourselves doing so, but we can't rely on these staples the same way forever.
Doing so can perpetuate not only ongoing problems with our child's picky eating, but also prolong poor nutrition by crowding out other, more nutrient-dense options.
So whether you find yourself in a season of survival mode as a mom or are recognizing, it is time to get unstuck and to start developing strength around your child's snacking, this episode will give you some exercises you can begin working through.
SHOWNOTES:
Check out the YouTube video of this episode here.
Head here for a FREE cheatsheet to 72 of my favorite healthy kids snack foods.
Ready to take the next step in improving your family's meals and snacks? Schedule a free 30-minute strategy session with me here.
 

In this four-part series, I am going to spell out four of the most common mistakes I see with snacking and its ties to picky eating.
We so often know these issues are happening but can't identify exactly what can be done about them to improve our child's picky eating and add variety to their diet.
That's why, I am going to go over 1) what is happening AND 2) what you can do about it so that your child's snacks no longer perpetuate picky eating starting with part 1. We will talk about how consistency in the type of love it food offered creates a sense of comfort that, when left too long, can create problems. Thankfully, there are five simple swaps you can make to your child's preferred snack foods to add variety, expand their list of accepted snacks, and add variety to the foods they enjoy.
 
SHOWNOTES:
Check out the YouTube video of this episode here.
Head here for a FREE cheatsheet to 72 of my favorite healthy kids snack foods.
Order your set of my digital downloads or physical decks of Combination Cards here.
Ready to take the next step in improving your family's meals and snacks? Schedule a free 30-minute strategy session with me here.

Do you feel like your child is snack-obsessed?
Does the idea of less structure and a different routine this summer make you wonder how you will ever put an end to the requests for another snack?
Do you wrestle with getting your kids to eat a well-balanced meal because all they ever want are the pre-packaged snack foods from the pantry?
These are common struggles! But as we dive into many episodes about healthy snacking for kids, it is important for us to first highlight some of our false beliefs around what the issue is so that we can begin to get down to the real problem and more importantly, what to do about it.
So make sure you are following the Veggies & Virtue podcast to find out when new episodes are added, and check out the links below for all the resources mentioned in today's episode.
SHOWNOTES:
Get your FREE Level Up Snack Guide here.
Join the upcoming Summer Snacking Workshop here.
Sign up for a FREE 30-minute Snacking Strategy Session here.