Healthy Family Project
Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.
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Debunking School Lunch Myths
11/17/2023
Debunking School Lunch Myths
Today we talk to school nutrition director, Jeanne Riley to debunk some of the myths around today's school lunch and how families can learn more about what's being served at their schools. Jeanne Reilly is an award-winning School Nutrition Director in Windham & Raymond, Maine. She is very involved in mentoring school nutrition directors as well as advocating for and promoting delicious and healthy School Nutrition Programs within her state and across the country. Jeanne is a co-administrator for 2 busy Facebook Groups: , and she is on the Advisory Board for the Chef Ann Foundation and for Healthy School Recipes. Jeanne is a mom, grandmother, and caregiver for her 100-year-old mother. She is a wealth of knowledge and deeply passionate about creating a healthier generation. Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:18 All about Jeanne 6:08 How to make school nutrition about more than just feeding children 9:23 The importance of introducing new foods in a cafeteria setting 11:54 Common myths about school lunches today 14:53 Vegetables that encourage students to try something new 17:39 Importance of culturally inclusive food 20:03 How to get involved in your child’s school nutrition program 21:15 Guidelines school lunch programs have to follow and impact 23:41 Surprising difference with school foods many parents don’t know about 24:50 Unique places you could source support for your school lunch program 28:04 Why it's easier to try new things with friends/peers 29:50 How the mission of great school lunches influences the greater community 32:18 One of the biggest goals with school nutrition and why it’s so important 33:54 How the experience of having a treat has changed over time Healthy Recipes & Tips in Your Inbox to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. Healthy Family Project Facebook Group Join our ! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in! Follow Jeanne's district and what they are doing on Follow Jeanne's Follow
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What Teachers Wish Parents Knew
08/09/2023
What Teachers Wish Parents Knew
Today Amanda from talks to Heather Brickell, teacher, mom, and author of MySweetSavings.com. Heather is giving us the inside scoop on the things teachers wish parents knew. From communication to reinforcement and expectations. Heather shares her top 10 things teachers wish parents knew with Amanda. Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 3:44 About today’s guest, Heather, including her personal life and her blog 5:46 The most vital part of a relationship between parent and teacher 9:06 How students can best approach their classroom struggles 11:03 Best way to react to classroom updates as a parent 12:11 Why reinforcement is important for your child’s learning 16:05 A hands-on way to support learning at home 17:57 Why expressing interest in what interests your children matters 22:56 Helping your kids recognize that grades don’t define them as a person 24:41 Allowing their independence to come into play 28:27 What teachers want parents to know about cultivating independence 32:27 Why happy parents make happy teachers 34:44 Why you should never talk bad about your child’s teacher in front of them 36:52 How small expressions of appreciation can go a long way 38:25 Ideas for starting off the next school year on the right foot 40:45 What can help a teacher understand classroom behaviors and attitudes Want more back to school tips and ideas? Head and juggling home and school life year-round. Healthy Recipes & Tips in Your Inbox to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. Healthy Family Project Facebook Group Join our ! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!
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Whats the Hype! Dietitian Discussion on Sports Nutrition Trends
05/11/2023
Whats the Hype! Dietitian Discussion on Sports Nutrition Trends
Today we are talking with Tony Castillo registered dietitian, dad, husband, . He has led a passionate life in the nutrition space and spent time as a sports nutritionist at the University of Florida and for the Toronto Blue Jays. I get the honor of chatting with him today as we ask What’s the Hype! We are covering hydrating powders, creatine, pre-work out supplements, green powders and probiotics. Tony joined us just three episodes ago on episode 83 to talk about sports nutrition for kids and teens. You’ll definitely want to check that out. I could not wait to have him back to for this fun episode as we dive into trending hyped up topics in the world of sports nutrition. We are asking WHAT’S THE HYPE!?! Reminder we are now on You Tube with our episodes if you prefer to watch. Just quick disclaimer, always check with your family doctor before making any changes in your health care. Relevant Links Other Episodes to Check Out Timestamps Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 5:14 About Tony Castillo and his nutrition approach 8:49 What’s the hype around electrolyte drinks 9:56 What electrolyte drinks actually provide and why it matters 11:16 What you should be looking for in electrolyte products 15:09 The most appropriate type of sports drink for teens 16:12 What’s the hype around creatine 18:29 Who creatine is great (and not so great) for 22:50 The dose of creatine you should be taking and why 28:22 What’s the hype around greens powder 30:48 What the research has revealed about greens powders 33:20 What’s the hype around pre-workout products 41:06 An analogy about probiotics that rings true 43:14 What resources you should use before investing in probiotics 44:34 The difference between probiotics and prebiotics
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Healthy Eating on a Budget
03/21/2023
Healthy Eating on a Budget
Today we are talking with registered dietitian Chelsea LeBlanc. Chelsea creates approachable recipes using simple ingredients to help her audience and clients save money, reduce food waste, and cook healthy meals that are fast, easy, and delicious! Relevant Links: Other Podcast Episodes to Check Out: Time Stamps: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 1:25 An intro to dietitian Chelsea 1:48 Why budget-friendly meal planning was essential for Chelsea growing up 3:28 An easy tip to help you save on your groceries 5:47 Why you should check your fridge and freezer before making your list 8:41 Free app you can use to help you generate recipes 12:27 Examples of less expensive protein sources and how to use them 17:14 What kind of produce to prioritize on your grocery list and why 20:59 Common beliefs about canned or frozen produce and why it’s not true 22:26 How much salt you can remove by rinsing canned vegetables 27:27 The benefit of buying generic store brands for staples 29:31 The most important (and relatable) budget shopping advice of the episode 30:40 Strategies for avoiding entering the grocery store hungry 37:37 Where you can find Chelsea and connect with her Healthy Recipes & Tips in Your Inbox to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. Healthy Family Project Facebook Group Join our ! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family - from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!
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Tips for Parents of College Bound Students
12/05/2022
Tips for Parents of College Bound Students
Today we have a great episode lined up! Sally is typically joining us on the show to talk about and planning and other topics around nutrition, but today, we are getting a different side of Sally. She recently sent her son off to college and of course, having a high schooler myself, I was interested in learning more about her experience. What We Cover: Want to skip straight to a specific topic? See timestamps below. But of course, we recommend listening all the way through to get all the great advice and tips! 2:25 An introduction to Sally Kuzemchak 3:24 Advice for parents whose kids are gearing up for college 5:27 Why it’s important to let the school guide your child as a student 10:23 The pros and cons of submitting common applications 14:26 The reality check Sally got from her son 17:08 The right way and wrong way to do college tours 20:45 How social media influences the college application process 22:08 Signs it’s time for your kid to take a break from social media 26:05 Why it’s crucial to let your kids carve their own path (even when it’s hard) 29:34 Why some kids don’t get excited at the prospect of going to college 30:48 What Sally wishes she did differently when her son was applying and why 34:23 Special dates to be aware of when your child is in the application process 35:02 Why parents need to give themselves some grace during this time 35:37 Tips for supporting your kids emotionally during the application process About Our Guest, Sally Kuzemchak Sally is a registered dietitian, author, and mom of two boys. She blogs at , a “no-judgement zone” for feeding families. She is the author of two books, , a guidebook to the best whole foods for kids, and , a cookbook for busy families. An award-winning reporter and writer, Sally serves as a Contributing Editor for Parents magazine and a blogger for WebMD. Her writing has been published in magazines including Prevention, Health, Family Circle, Eating Well, Fitness, and Shape. Sally received her master’s degree in dietetics from Ohio State University and resides in Columbus, OH with her family. You can listen to Sally’s previous episodes! Episode 72 , Episode 54 , Episode 37 , Episode 34 Relevant Links Follow Healthy Family Project on , , , , and . Follow Sally on & Other Podcast Episodes to Check Out:
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Sports Nutrition for Kids and Teens
10/18/2022
Sports Nutrition for Kids and Teens
On this episode of the Healthy Family Project Podcast, we're joined by Tony Castillo, a sports and performance dietitian who helps athletes perform at their best without fad diets and unnecessary supplements. Tony brought his expertise to the podcast to talk all things sports nutrition for kids and teens while dispelling a lot of popular myths. Tony shared tried and true nutrition practices, insight on what to eat before and after big games, and what to look for in supplements. On this episode of the Healthy Family Project Podcast, we're joined by Tony Castillo, a sports and performance dietitian who helps athletes perform at their best without fad diets and unnecessary supplements. Tony brought his expertise to the podcast to talk all things sports nutrition for kids and teens while dispelling a lot of popular myths. Tony shared tried and true nutrition practices, insight on what to eat before and after big games, and what to look for in supplements.
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Sports Psychologist Tips For Supporting Your Teen Athlete's Mental Health
09/12/2022
Sports Psychologist Tips For Supporting Your Teen Athlete's Mental Health
On this episode of the Healthy Family Project Podcast, we're joined by Dr. Neff, a licensed clinical sports psychologist, to talk about young athletes and their mental health. While there's a lot of fun and joy in kid and teen sports, it can also create stress and anxiety. Dr. Neff shared lots of amazing insights and tips to help us tackle mental health in a proactive way that helps kids and teens build their mental fitness and creates environments where they can feel safe working through their feelings and managing their anxiety around sports. What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:49 Welcome, Dr. Neff! 7:36 What can families do to be proactive about mental health? 13:06 Tactics for building mental fitness 10:32 Travel hacks most people overlook 19:36 Tips for transitioning to different levels of sports 27:06 What's a normal level of stress? What red flags to look for? 34:16 How to help our kids deal with injuries 40:27 How to help kids accept disappointment in a healthy way 44:16 How can parents keep emotions under control? Relevant Links Check out Dr. Neff's website, Dr. Neff discusses the mind body connection in sports, Other Podcast Episodes to Check Out: As a mom with a preteen and teen who have been active in sports for most of their lives, this topic is near and dear to me. I often think about how we as parents can tow the line between encouraging our kids to work hard and gain all the lessons to be gained from the dedication required in sports while also ensuring we don't apply undue pressure that leads to added stress and anxiety. Lots of parents in our Facebook group had tons of questions about this topic and it was great to have an expert in sports psychology on the podcast to walk us through how we can help our active kids work on their mental fitness. Mental fitness is just as important as physical fitness when it comes to sports. Dr. Neff reinforced the importance of being proactive versus reactive when it comes to mental health. This involves being an active listener, creating a safe space where our kids can feel comfortable talking about their feelings, helping to guide them to come up with solutions, and keeping an eye out for red flags. While there's so much joy in seeing our kids do well and celebrate a big win, disappointments are also inevitable and Dr. Neff helped guide us through how to navigate deterring a negative headspace after injuries or disappointments. As parents and caregivers, we also play a big role in this. Dr. Neff covered simple ways we can be supportive and avoid our own emotional outbursts that only add to our kid's anxiety. Something as simple as a hand gesture from across the field can help to ease anxiety in a stressful moment and help our kids to refocus. About Our Guest, Dr. Neff Dr. Rick Neff is a Licensed Clinical & Sports Psychologist, and the owner and founder of Inner-Edge, LLC. A former college baseball player, and standout three sport athlete in high school, he is recognized nationally and internationally as a leader in developing performance mindset. Through his extensive study and integration of clinical and sports psychology, neuroscience, and mindfulness, Dr. Neff has become known as the "Yoda" of mental skills training. His ability to connect with players and develop trusting relationships sets him apart. Dr. Neff worked with players who have gone on to play at Duke, Oregon, Kentucky, Florida State, North Carolina, Michigan State, Texas, Georgetown, Florida, Miami, Penn State, LSU, Clemson, Temple, Indiana, Purdue, UConn, Arizona, Pitt, Syracuse, Bucknell, Colgate, Penn, Princeton, Harvard, Yale, USC, Virginia, and many more.
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Tech Tips & Apps That Make Life Easier
08/16/2022
Tech Tips & Apps That Make Life Easier
On this episode of the Healthy Family Project Podcast, we're joined by Jennifer Johnstone Lopez to chat all things tech and how we can use apps, platforms, and cool gadgets to make life easier! Jennifer is a wealth of knowledge and shared tons of apps she uses to maximize her limited free time and be super efficient when it comes to things like everyday tasks, meal planning, house chores and more. One recurring thread in so many of my conversations with friends, colleagues and fellow parents is too many to-dos and not enough time. When you're juggling a million responsibilities, it's natural to want to find tools to help but it can be difficult to wade through the crazy amount of options available. We're here to offer a great foundation for lots of pain points we face in our everyday lives like efficient meal planning, staying on top of tasks, and managing our homes. Our guest, Jennifer, is the definition of techy and she's tested tons of apps and different systems to bring us the creme of the crop when it comes to tech tips and apps that make life easier. Plus, she offered some really great insight on digital decluttering. It's not enough to find the right apps, but also cut down on all the noise by eliminating the ones that aren't serving you. This cuts down on the app overload! What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:14 Get to know Jennifer 4:48 What technology have you come to rely on as a parent? 6:27 Task management apps and platform 11:30 Jennifer's favorite home automation tools and apps 16:10 Self-care app recommendation 18:35 How to cut through the noise & avoid "digital clutter" 26:50 Tips for managing the overload of photos we have on our phones 32:34 Apple Air Tags 39:01 Jennifer's books 42:56 What does a healthy family mean to you? Relevant Links Follow Jennifer on Check out Find a virtual assistant on or (affiliate link) (affiliate link) Jennifer's first book: (affiliate link) Other Podcast Episodes to Check Out: About Our Guest, Jennifer Johnstone Lopez Jennifer Johnstone Lopez is a mother of three, Cameron (3), Caroline (2) & Carly (1), and wife to a serial entrepreneur, Ricky. She is also an international award-winning digital marketer, and co-founder and managing partner of Jalapeño Digital, a 7-figure ad agency lovingly deemed her “fourth child.” Jennifer loves to cook, entertain and tell stories. Why I Cried: Tales from Hysterical Pregnant Women is her debut (hilarious) book, though she is credited with many other published works including articles and blogs in her field, as well as poetry dating back to 2002. Much of the proceeds from the book go back to supporting Postpartum Support International (). In 2022, she is slated to publish the next book in the series called "Why I Laughed: Tales from Talkative Toddlers" Jennifer's mission is to help women see the joy in pregnancy & motherhood. To remind them to take time to breathe, laugh at themselves, laugh with their kids and find camaraderie among other moms, encouraging them to build a strong tribe. Also, since she has a background in digital marketing, she is up to speed on a lot of tech that mothers might not even know exists, and loves sharing all about tech resources that simplify motherhood - everything from apps to getting a load of laundry done, to the best resources out there to meal plan and prep.
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Budget Travel Hacks
06/15/2022
Budget Travel Hacks
On this episode of the Healthy Family Project Podcast, we're joined by Lauren Gay to chat all things budget travel. Lauren is a travel writer, podcaster and social media influencer who is passionate about inspiring and empowering black women to step out of their comfort zones for new experiences in travel and adventure. She joined us to share tons of tips that make travel accessible for all budgets including how to save on airfare, take advantage of reward systems, and tips for working with travel agents. Summer break is here and we could all use a vacation! Inflation is driving price increases in all industries especially travel, but there are lots of ways to save and still be able to enjoy a much-needed family getaway. We're so excited to have Lauren Gay, creator of Misadventures of an Outdoorsy Diva Blog, join us to share all her top budget travel hacks. With a little flexibility and planning, families can enjoy a variety of trips from exploring the national parks to embarking on international adventures. Lauren walked us through what type of trips are best for families looking to keep budget top of mind plus how to take advantage of reward systems to score free hotel nights or reduced airfare prices. All of these hacks add up to tons of savings & ensure you get the best bang for your buck! Tune in below to get all of Lauren's trips and hear about her favorite trips to date! What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:14 Get to know Lauren 4:22 Lauren's favorite trip 7:38 What are some of the most affordable vacations for families? 10:32 Travel hacks most people overlook 14:12 How to find a travel agent? 19:04 What are some of the best ways to save on airfare? 25:42 Lauren's top travel tip 32:24 What does a healthy family mean to you? Relevant Links Check out Lauren's website, Follow Lauren on and Listen to Lauren's New York Times - Other Podcast Episodes to Check Out: About Our Guest, Lauren Gay Lauren Gay is the creator of Misadventures of an Outdoorsy Diva Blog, host/producer of the award winning Adventure Is A Lifestyle Podcast, published photographer, speaker, consultant, on-air TV travel expert, and adventure coach. She is a travel writer and social media influencer who is passionate about inspiring and empowering black women to step out of their comfort zones for new experiences in travel and adventure and embracing nature as therapy. Lauren is also an empty nest mom and a dedicated long time advocate for racial diversity and inclusion in outdoor recreation and adventure travel and a founding member of the Black Travel Alliance.
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What is Fair Trade?
05/31/2022
What is Fair Trade?
On this episode of the Healthy Family Project Podcast, we’re joined by Kim Chackal to get a crash course on all things Fair Trade. You may have heard the term or seen the label on a coffee package, but what does it mean? Kim breaks down what the Fairtrade label means, how much more expensive are Fairtrade products, and how Fairtrade agreements help farmers. These days, there are so many labels and buzzwords on food packaging, it’s hard to decipher what they all mean. One label that you’ve probably seen or heard of is the Fairtrade label. The most common fair trade commodities are coffee, sugar, tea, chocolate, and bananas. We were lucky enough to be joined by Kim Chackal to pick her brain and get the 101 on all things Fairtrade. Fairtrade is a global movement that seeks to create standards in the production and supply of certain products. The overall goal is to foster equitable trading partnerships based on transparency and sustainability. Fairtrade partnerships protect the farmers, ensuring they receive fair prices and have safe working conditions. About Our Guest, Kim Chackal Kim is the Director of Sales and Marketing at Equifruit. Over the past 7 years, she has established Equifruit as the Canadian market leader for Fairtrade bananas and her sights are set on global Fairtrade domination. Her fearless and bold approach is making waves in the produce industry. In 2021, Kim was recognized as “Produce Person of the Year” by the Ontario Produce Marketing Association. With 20 years of sales experience, she loves challenging people to rethink their consumption habits and consider Fairtrade as a sustainable solution in produce. What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 3:20 Get to know Kim 5:25 What is Fairtrade? 11:25 Common Fairtrade items 12:16 How much more expensive are Fairtrade products? 17:00 Fairtrade bananas 19:50 Fairtrade chocolate 21:40 The future of Fairtrade 25:38 What does a healthy family mean to you? Relevant Links Follow Equifruit on , , , , & Other Podcast Episodes to Check Out: Healthy Family Project Facebook Group Join our ! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in! Listener Survey! Thank you so much for supporting the Healthy Family Project Podcast! We’d love it if you could take 5 minutes to let us know how we can bring you the best possible content for future episodes. Healthy Family Project Podcast Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world. Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on , , Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment. If you are interested in being a guest on the Healthy Family Project podcast, contact with your topic idea for consideration.
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Dietitian Tips to Shop Healthy on a Budget
04/25/2022
Dietitian Tips to Shop Healthy on a Budget
It’s hard to ignore the rising costs of food, gas, and basic household items. Families are feeling the burden of inflation especially when it comes to grocery bills. Jackie Vega joined us to share tons of money-saving tips, dinner hacks, how to repurpose leftovers and tips for shopping your pantry. As a dietitian, Jackie works with tons of clients who are looking to add more nutritious meals to their rotations while having to keep budget top of mind. She's helped hundreds of families find that sweet spot that allows them to stay within their monthly allotted budget for food without sacrificing nutrious ingredients. The tips shared during this episode can go a long to maximizing your monthly budget while still enjoying your family’s favorite dinners and ingredients. Jackie shared a lot of hacks that also cut down on food waste, ultimately saving you money and reducing your carbon footprint. Jackie and Amanda also shared some key fridge organization tips. While a stocked refrigerator might look nice and seem ideal, it’s so easy to forget about leftovers or neglect your produce bin and end up with lots of food waste. With a few tweaks to your shopping habits, easy adjustments to your menu and making saving a team effort, there’s lots you can do to make the most of your grocery haul and cut your grocery bill. About Our Guest, Jackie Vega Jackie is a registered dietitian, ACE-certified personal trainer, wife, and mom of two. She is the founder of where she offers guidance to her clients on all things health and fitness. Jackie recently launched the Busy Moms Kitchen podcast where she invites you into her kitchen to listen in on conversations about life as busy moms, reaching health and fitness goals and other things that only you and your girlfriends will understand. What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:51 Get to know Sarah! 2:25 welcome back, Jackie! 4:57 how to save on your grocery bill 7:57 Jackie’s top 3 ideas for cutting food costs 16:50 Refrigerator organization tips 19:21 How to maximize your budget 21:26 how to make saving a family effort 23:27 how to think in bulk 26:02 Meal planning 28:26 themed dinner nights 33:16 loyalty programs Relevant Links Listen to Jackie’s Podcast – Follow Jackie on & Other Podcast Episodes to Check Out:
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New & Easy Ways to Use Fruits & Vegetables
03/17/2022
New & Easy Ways to Use Fruits & Vegetables
On this episode of the Healthy Family Project Podcast, we're joined by Sarah Hester to discuss easy ways to use fruits and veggies and how we can eat more of them. Sarah is passionate about making produce accessible and enjoyable for everyone and she shares tons of tips to make healthy eating easy and doable even with busy schedules and selective eating. About Our Guest, Sarah Hester MS, RD Sarah is a Registered Dietitian based in North Carolina. She is currently employed by a wholesale fresh produce distributor where she works with local farmers and helps to manage their direct to consumer delivery programs. She also provides insight into their non-profit that works to not only make fresh produce accessible in their community, but also offers programming on how to grow and cook with fruits and veggies! Her passion as an RD is to make fruits and vegetables accessible and enjoyable for everyone! What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:51 Get to know Sarah! 7:27 How can we stick to our goals of eating more fruits and veggies? 18:20 How to plan ahead for healthy eating 21:00 Tips to eat fruits & veggies outside of your home 22:30 How to make veggies more enjoyable 24:31 Ideas to make the most out of condiments 35:00 How to use dips to eat more fruits & veggies 46:18 Charcuterie and snack boards 47:22 Sarah's go-to busy weeknight dinner Relevant Links packed with Internationally-Inspired Recipes Check out our page Hidden Veggie Recipe - Other Podcast Episodes to Check Out:
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Stop Short Order Cooking for Your Family
02/14/2022
Stop Short Order Cooking for Your Family
What We Cover: Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks! 2:48 Get to know Laura! 12:15 How to transform mealtime 13:44 Family communication tips 16:30 How to delegate to your kids 19:46 Tips to start short-order cooking 29:11 How to incorporate new flavors 37:00 Meal Plans 44:22 Laura's easy staple weeknight recipe Relevant Links Follow & on Instagram Other Podcast Episodes to Check Out: On this episode of the Healthy Family Project Podcast, we're joined by Laura Fuentes, creator of , to discuss short order cooking and steps families can take to avoid it and make mealtime stress-free. We covered how to set boundaries and improve family communication, how to ease into meal planning, and tons of kitchen hacks to save time and make cooking less overwhelming. As busy parents, we're often pulled in a million directions between work, school, extracurricular activities, driving kids around, on top of all of our daily tasks. Time and time again, we hear from parents who find themselves feeling stressed spending way too much time in the kitchen cooking different meals for their selective eaters while trying to meal prep and pack lunches for the week. We're here to discuss how parents can cut back on the constant short order cooking and transform mealtime to balance their kids' food preferences without defaulting into cooking 3+ meals every night. Spoiler alert: it's totally possible and throughout the episode, you'll hear lots of tips and strategies to make mealtime work for your family in a way that reduces stress, kitchen clean up and time spent cooking. About Our Guest, Laura Fuentes Laura Fuentes is the creator of , where she’s helped thousands of families improve their health and wellness by establishing healthier eating habits as a family with her and Weekly Meal Plans. She’s the , a successful entrepreneur, public speaker, spokesperson, makes regular television appearances like on TODAY and Good Morning America, has competed on Food Network and won! Her 100K + YouTube subscribers make her an “official YouTuber” according to her 10-year-old that is. Laura is bilingual, born and raised in Spain, and currently lives outside of New Orleans with her husband and 3 kids. In her spare time, Laura reads, sleeps, and works out. What she loves most is taking her family on travel adventures.
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Tips From A Registered Dietitian to Help Your Family Eat Better
01/11/2022
Tips From A Registered Dietitian to Help Your Family Eat Better
On this episode of the Healthy Family Project Podcast, we're joined by Alyssa Greenstein, registered dietitian and Senior Manager of Nutrition Affairs Communications with Florida Dairy Farmers. This episode is all about how families can make small changes and adopt manageable habits that will lead to overall healthier eating. Alyssa shares how to prioritize breakfast, the importance of writing down what we eat, and dairy nutrition benefits.
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Talking to Your Teen About Mental Health
12/06/2021
Talking to Your Teen About Mental Health
On this episode of the Healthy Family Project Podcast, we're joined by child psychologist Dr. Stephanie Smith. This episode is all about talking to teens about mental health, teen mental health and what parents need to know to navigate the teen years with their kids. Dr. Stephanie shares amazing advice for deciphering teen behavior, ways to keep family communication open and honest, and how to determine when professional help is necessary.
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Ways to Encourage Kids to Give Back
11/15/2021
Ways to Encourage Kids to Give Back
We’re bringing you a super special episode of the Healthy Family Project Podcast in honor of Giving Tuesday. We’re joined by a panel of moms to talk about the importance of giving back and how we can set positive examples for our kids. We swapped lots of great ideas for volunteering opportunities including virtual options.
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How To Create A No Stress Dinner Plan
10/11/2021
How To Create A No Stress Dinner Plan
This episode of the Healthy Family Project podcast is all about how to create no-stress meal plans. We sat down with our registered dietitian, Sally Kuzemchak, to hear all about her new meal planner and get tips on how busy families can take small steps to plan hassle-free meals. Sally breaks down how to make meal planning sustainable when time feels so limited and how to get the kids on board.
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Tips from a Mom of a Diabetic Child
09/07/2021
Tips from a Mom of a Diabetic Child
This episode of the Healthy Family Project podcast is all about tips for families with a diabetic child. We're joined by Tampa blogger, Marisa Langford, to hear about her family's journey with diabetes and how they made important dietary and lifestyle choices to eat more balanced meals and prioritize physical activity. Marisa shared early signs of diabetes, advice for parents with newly diagnosed children, and her approach for balanced eating and encouraging her daughter to enjoy healthy foods.
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How to Raise an Adult
07/16/2021
How to Raise an Adult
This episode of the Healthy Family Project podcast is all about how parents can prepare their children for adulthood. We're joined by New York Times bestselling author, Julie Lythcott-Haims, for an honest conversation about how our parenting style can inspire independence and confidence. Julie shares tips for parents to help them empower their children to develop agency and a 4-step process to transition our kids from depending on us for tasks to doing it themselves.
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Tips for Better Sleep for Your Family
06/04/2021
Tips for Better Sleep for Your Family
This episode of the Healthy Family Project podcast is all easy steps we can take to get better sleep. We're joined by Jackie Vegar, registered dietitian and author at The Wellness Solution. Jackie shares foods and supplements to improve sleep, tips fo changing nighttime routines, and how lack of sleep affects our hormones.
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Buying Organic: What You Need To Know
04/27/2021
Buying Organic: What You Need To Know
This episode of the Healthy Family Project podcast is all all about how to shop for organic foods. Sally Kuzemchak dispels the myths and breaks down everything you need to know about buying organic.
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Benefits of the Anti-Inflammatory Diet
04/08/2021
Benefits of the Anti-Inflammatory Diet
The anti-inflammatory diet can help families tackle health issues like obesity, asthma, inflammatory bowel disease, and high blood pressure. Stefania and Hilary joined us to break down the anti-inflammatory diet and share how they put together a cookbook with 100+ recipes that is mindful of the entire family including guidance for babies and kids.
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Small Garden, Big Environmental Impact
03/04/2021
Small Garden, Big Environmental Impact
This episode of the Healthy Family Project podcast is all about how to get started with gardening. Heather Manzo gives us a crash course on different types of gardening and what to consider before deciding which style best suits your space and lifestyle.
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Baby's First Foods to Toddler Meals
02/15/2021
Baby's First Foods to Toddler Meals
This episode of the Healthy Family Project podcast is all about tackling the world of first foods for babies and toddlers. Kathryn Doherty shares tips to ensure kids are being exposed to the right foods, how to conquer struggles around baby foods and toddler meals, and ideas for baby food meal prep when you're in a pinch.
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Tips to Declutter Your Home
02/01/2021
Tips to Declutter Your Home
Get inspired to declutter your home! Angela Betancourt shares tips to get over the overwhelming stage of organizing, how to tackle your closet, and strategies to kickstart your house decluttering journey.
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How to Meal Plan
01/18/2021
How to Meal Plan
In this episode of Healthy Family Project, we talk to Christine Pittman, author of TheCookful.com and CooktheStory.com. Christine gives us a crash course on meal planning with tips on how to get started, ideas for repurposing leftovers and dinner staples, and how to get input from your little ones.
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Easy Ways To Avoid Added Sugars
01/04/2021
Easy Ways To Avoid Added Sugars
In this episode of Healthy Family Project, we talk to Julie Revelant, national health writer and owner of Revelant Writing, LLC. Julie covers everything families need to know about added sugars including hidden sugars in common foods, how to cut back on added sugar intake and tips for reading the nutrition label.
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Holiday Replay: Meditation Benefits for Kids
12/07/2020
Holiday Replay: Meditation Benefits for Kids
Check out the full Episode 61 show notes on our ! To say that 2020 has been crazy would be an understatement. In the midst of all the lifestyle adjustments we've all had to make, we've decided to republish one our favorite episodes: Meditation Benefits for Kids. In this episode of Healthy Family Project, we talk to , author and host of the Mid-day Meditation Pump Up podcast. Marisa defines meditation and shares the many benefits for adults and children, along with ways to easily fit meditation into our busy schedules. Marisa is a former teacher and also a best-selling author of the book Super-Intense: How Working with Your Emotional Intensity Makes you a Total Superhero, a meditation-creator, and comedic motivational speaker with training in positive youth development. She has created hundreds of meditations for various apps and business across the globe, serving clients across 14 countries. She lives with Bipolar Type 1 and promotes the mindfulness practices that have positively supported her in living with her diagnosis. She believes that sharing experiences and creating safe spaces for open dialogue around mental illness can help combat stigma. With thirteen years of experience working with youth and families of various backgrounds in the out-of-school time field, she enjoys sharing the mindfulness techniques in ways that can be easily implemented by everyone. Listener Survey! Thank you so much for supporting the Healthy Family Project Podcast! We’d love if you could take 5 minutes to let us know how we can bring you the best possible content future episodes. Healthy Recipes & Tips in Your Inbox Sign up for the to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. Healthy Family Project Facebook Group Join our ! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in! Want to skip straight to a hot topic? See time stamps below. But of course, we recommend listening all the way through! 4:57 Welcome, Marisa 7:56 Meditation defined 11:42 How to properly breathe 17:42 How can kids benefit from meditation? 27:07 How to fit meditation into your day 32:13 Meditation for ADHD 36:55 Marisa’s Podcast, Midday Meditation Pump Up Podcast 39:48 What does a healthy family mean to you? Relevant Links Check out Marisa’s Marisa’s Book Follow Marisa on for weekly challenges & meditations from Marisa Other Podcast Episodes to Check Out: Healthy Family Project Podcast Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world. Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on , , or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment. If you are interested in being a guest on the Healthy Family Project podcast, contact with your topic idea for consideration.
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Teaching Kids to Prepare Healthy Snacks
11/24/2020
Teaching Kids to Prepare Healthy Snacks
In this episode of Healthy Family Project we talk to, Sally Sampson, Founder ChopChop Magazine. Sally shared her tips for getting kids to prepare their own snacks and spend more time in the kitchen. Amanda and Sally cover how parents can encourage independence in their kiddos and encourage them to get creative in the kitchen.
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Creating New Holiday Traditions
11/10/2020
Creating New Holiday Traditions
In this episode of Healthy Family Project, we talk to Amber Gray, digital marketing manager at Healthy Family Project about navigating the upcoming holiday season during COVID. Amber shares tips on how to approach the holidays this year, ways to adjust your traditions, how to stay connected to loved ones, and easy ways to give back to families in need.
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