Sorting Through the Chaos of Feeding Yourself and Your Family with Ann Kent

Feel like food and nutrition has just gotten so complicated? 

Tired and overwhelmed feeding yourself and your family? 

Between diet culture, conflicting nutrition advice, and the daily chaos of feeing a family, it makes sense why we can feel so overwhelmed by mealtime. 

In this honest and refreshing convo, Becca sits down with registered dietitian and intuitive eating counselor Ann Kent to untangle the mess and make it simple and easy. You'll learn how to start rebuilding trust and healing the relationship to food for both yourself and your kids. 

We talk about: 

1. Why hunger isn't a problem - it's a signal 
2. How diet culture still deeply impacts our relationship to our bodies and food 
3. What intuitive eating really looks like in a busy household 
4. A simple framework for family meals (picky toddlers included) 
5. How to raise kids with a healthy, shame-free relationship to foods
6. Help ending the battles of meal time for toddlers 

Ann really breaks things down in a simple and clear way for moms who need this area to feel easier in this season while still prioritizing health and nutrition for yourself and your family. 

Ann has offered listeners a FREE one month trial of her meal planning app: 

Your coupon code is MOTHERHOOD for 1 month free (or $14.99 off an annual plan). 

Click here for one month free of the meal planning app! 

Ann Kent is a Registered Dietitian and the owner of Peas and Hoppiness. She is helping thousands of busy families get more variety and nutrition on the table every week with her meal planning app, called the Peas and Hoppy Meal Guides. Members save tons of time with a weekly menu planned for you. Customize the menu with over 800 healthy recipes including gluten-free, dairy-free, and plant-based options. Make your life easier with an auto-made grocery list that integrates with Instacart. Subscriptions start at just $14.99/month. Tired of doing it all yourself? Let us meal plan so you don’t have to!

About Ann:

Ann’s love of food started early when she grew up on a farm, then continued into her professional life. In addition to being a registered dietitian, she earned her master’s of science in nutrition, worked as a Certified Diabetes Care and Education Specialist for over a decade, and most recently earned the title of Certified Intuitive Eating Counselor. Ann is passionate about integrating delicious flavors with optimal nutrition and sustainable agriculture.

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Chapters

• 0:00 Welcome to The Motherhood Mentor
• 7:13 Understanding Diet Culture's Grip
• 16:45 Rebuilding Trust With Your Body
• 26:58 Reparenting Your Relationship With Food
• 33:19 Simplifying Family Meals
• 42:51 Navigating Picky Eating With Children
• 52:36 Taking the Stress Out of Meal Planning

Transcript

Speaker 1: 0:02

Welcome to the Motherhood Mentor Podcast. I'm Becca, a somatic healing practitioner and a holistic life coach for moms, and this podcast is for you. You can expect honest conversations and incredible guests that speak to health, healing and growth in every area of our lives. This isn't just strategy for what we do. It's support for who we are. I believe we can be wildly ambitious while still holding all of our soft and hard humanity as holy. I love combining deep inner healing with strategic systems and no-nonsense talk about what this season is really like. So grab whatever weird health beverage you're currently into and let's get into it.

Speaker 1: 0:43

Welcome to today's episode of the Motherhood Mentor Podcast. Today I'm so excited to have my new friend, anne, with me. We had coffee the other day and we're talking all things, just diet and nutrition and diet culture and making it work, and health and food morality, and it was just such a great conversation I was like, hey, would you come and do a podcast, cause I would love to have this combo where other people can hear your perspective, your professional expertise. Can you just introduce yourself and what you do?

Speaker 2: 1:16

Absolutely. Thanks for having me. Yeah, so my name is Ann Kent. I am a registered dietitian and I have a master's degree in nutrition and dietetics. I worked in the field of diabetes and endocrinology for about 10 years. I'm also a certified diabetes care and education specialist, so I can talk about blood sugar all day long Also one of my passions and most recently I became certified as a certified intuitive eating counselor. So I really love to take my passion for nutrition or blood sugar management and combine that with my deep love of food and help people find that intersection of how do I nourish my body in a way that feels good, both mentally, physically and emotionally.

Speaker 1: 2:01

Yeah, because there's there's the whole like knowing what to eat, right, there's like the hard biology of like what food does biologically to our bodies, with blood sugar, with you did a reel the other day on like protein that I love so much, just like you know the nutrients of it. But also there's like there's this side that I think we have to talk about, both aspects of food, of there's this, there's this biology aspect and then there's this like emotional, relational, cultural aspect of food. So talk to me a little bit about like helping women when they're coming out of diet culture. When there's all of this, like I'm emotional eating. It's like I know what to eat but like I keep using food as a coping tool. What, what is that? Tell me more about that.

Speaker 2: 2:49

Food is such a common coping mechanism and I maybe I wonder if we should even like back up and just talk about, like, what diet culture is, because I think when, when you start to go down the intuitive eating path, which I love so much, we start talking a lot about diet culture.

Speaker 2: 3:03

but like what even does that mean? And to me, diet culture is really this idea that you should be following like a specific XYZ pattern of eating, and a lot of times, diet culture has to do with following this diet in order to change your body in some way, either to change your shape or change your weight. Sometimes it's related to health, but I'm going to call out that a lot of times I see, especially today, there's this new diet culture that uses health as kind of a code word for losing weight, and those two things are not always synonymous. I think it's very important to understand that losing weight does not always mean being healthier, and so we really need to separate those things. It becomes even more complicated when you bring in the emotion and the coping piece of this, because for a lot of us, this introduction to using food as a way to gain control or to change our body for many women, that idea first started very early in life.

Speaker 2: 4:07

I work with so many clients who started their first diet as a teenager, sometimes even earlier. If they didn't start a diet. They were watching their mom diet or seeing you know pictures and magazines of women who were very undernourished, the whole. You know nineties heroin chic look, um. That should be a red flag that we're using a drug in our um, in the language that we talk about, how we want to look about our bodies, um. But because of that, because of this like intersection of you know, food as nourishment. Food is this like biologically important thing and food as a coping mechanism? Food is this like biologically important thing and food as a coping mechanism? It's really confusing how these two intersect.

Speaker 2: 4:50

One of the things that I hear a lot of people struggle with when they talk about like, oh, I really struggle with eating food, I struggle with feeling addicted to sugar, or sometimes I'll use language like that, but I can't stop eating food. And therein lies the problem that food is necessary. We have to eat every single day. Food is as important as water, as oxygen, as sleep, and yet it's oftentimes used for purposes outside of nourishment. Some of those are really healthy. Sometimes it's really healthy actually to go out to happy hour with your friends or eat birthday cake with your kid. Really healthy actually to go out to happy hour with your friends or eat birthday cake with your kid, and sometimes it's a less healthy coping mechanism that maybe we are covering up another need or trying to meet a need with food when otherwise we actually really need to ask ourselves what is that need and how do we meet that? A little bit better.

Speaker 1: 5:39

Yeah, I love that you wanted to start with defining diet culture, Cause I do think it's one of those phrases that I use a lot, but I don't think a lot of women understand how deeply rooted this diet culture is, and when I use that phrase, I'm thinking of like it's the water we swam in in relationship to how we eat, what we do eat what we don't eat, our hunger cues. And you know, I work with a lot of women who are very, very healthy. They're very intelligent, they're very smart, they're very, I would say, like, health conscious and minded right they're. They're really paying attention to what am I feeding my body and what does that do for me? How does that fuel my energy or tank my energy, how is it helping my kids and their immune systems and all of these things. But it's so hard because there's this sneaky, unconscious relationship that's going on that was never really talked about. It was just you're right Like those behaviors of here's an exact plan where someone outside of you is going to tell you here's what to eat, here's what not to eat.

Speaker 1: 6:43

But it wasn't even about here's what nourishes and fuels your body. It was how small are you? How desirable are you? I mean, even to the like, nothing tastes better than skinny feels right. That's not even. That's not even talking about like how you feel in your body. It's actually talking about like this moral and even like social, like you will belong better when you're in a thin body. And it's wild to me that, like diet culture didn't just impact women in bigger bodies, but I've worked with women of all sizes of bodies who have deeply rooted shame about their weight, about their size, about what they do and don't eat. This either, hyper control, but like I think underlying in the diet culture is this you don't trust yourself to make decisions around food. You don't trust yourself to make decisions around hunger or when I'm full and when I'm eating something out of a want versus a need. There isn't any deep awareness around what's going on in your body at all. It's you as an object versus a subject.

Speaker 2: 7:49

That's such a good way to put that I'm sitting here like nodding along because I think you hit it. It's this distrust with your body and that's what I work with when I work as one-on-one with clients is like is, first of all, even identifying needs. We have become so good at being disconnected from our body's internal cues that many of us don't even realize what hunger feels like and, on the flip side, what fullness feels like or what satisfaction feels like versus feeling over full and diet culture. If you've ever dieted, that's oftentimes a specific objective in diet culture. You're actually, it's like, supposed to feel hungry and you're supposed to ignore hunger when you're on certain diets and instead of listening to your hunger cues, you're supposed to follow points or follow macros or follow calories. You're supposed to like, like you just said, really it moves the locus of control totally outside of you, and so not only does it disconnect you, but it's intentionally disconnecting you from what hunger feels like.

Speaker 2: 8:49

And then, after you get off that diet, the feeling of hunger becomes so scary we have to like work through a ton of fear around like, oh my gosh, I feel hungry, and sometimes that fear leads to overeating, because hunger is as important a biological signal, as if I asked you to hold your breath for three minutes and then take a normal breath after that, and your body would be screaming for oxygen after those three minutes, just like when you've been in a calorie deficit, especially a severe calorie deficit.

Speaker 2: 9:24

Your body is screaming for not salad, it's screaming for calories, and so that's why that pendulum swing happens a lot of times extreme hunger to extreme fullness, but it's also it's another thing that I found fascinating is that, being on repeated diets, it teaches people that you're not allowed to eat until you're at extreme hunger, when in reality, once you get to extreme hunger, it's really hard to respond to that extreme hunger with a moderate amount of food. Really, we should be responding to hunger when we're a little bit hungry, happy hungry, when it's like, ooh, I feel pleasantly hungry. That's what intuitive eating describes I feel pleasantly hungry and I'm ready to sit down and have this delicious meal. That is the idea that when you are as in tune with your body as you as you can be in that scenario, you are going to be able to eat to a place of satisfaction, rather than feeling this out of control feeling of of overeating.

Speaker 1: 10:24

Yeah, it's, you know, and I've experienced this in my own body so I can really speak to I really was under eating, but I would have never told you that, like I would have said, yeah, I eat when I'm hungry. But I was working with this nutritionist who was fabulous, who I was eating more and I was eating more regularly. And I remember, like when I originally told her I said, no, I eat when I'm hungry. And then all of a sudden I was like, no, no, I eat when I am starving. But I would have never understood that because I've never had someone teach me and trust my body to say, okay, eat this certain at this, certain time, which, like for me, was actually very helpful because it gave me this like rebuilding trust framework of I'm eating more often and regularly and just it.

Speaker 1: 11:07

It allowed me to realize, oh, I've been like starving, like starving, like my body has been having to send bigger and bigger and bigger cues, because I have learned to disassociate from what I need.

Speaker 1: 11:21

I've learned to disassociate from that hunger because for so long that was a bad thing, that I shouldn't have, that I don't need that. Like there was this weird shame and playing small and I think it's so much deeper, excuse me, it's so much deeper than diet culture, too, and I think diet culture keeps us at this high level. Here's what you need to do, here's what you don't do, here's what you don't do that keeps us from like, actually treating the individual. Right I think of like, your individual relationship to food might be completely different from mine, right, like I, my relationship to food now is so easy and so simple, but it didn't always used to be so. I'm, I'm curious, like for you, when you're working with a woman who, like, fundamentally doesn't trust her body you know she's going through this like I know I'm using food as a coping mechanism how do you help her approach that and shift that behavior when she's like okay, this isn't working for me.

Speaker 2: 12:22

Right, yeah, um, it takes time to rebuild the trust, and that's the first thing we do. I mean, we were just talking about hunger, and usually I start with biology before we can start with emotion, because if you're biologically walking around starving all day, we can't reach any sort of like higher level brain functions.

Speaker 2: 12:38

There's no capacity, exactly, yeah. So my first goal is to get you fed and get you nourished so that then we can, like, work up. I think of, like Maslow's hierarchy of needs on the face of the triangle are are do you feel safe? Do you have adequate food, water, shelter, like all of those things? Social connections and those. Those are incredibly important.

Speaker 2: 13:05

I do not mean to, you know, minimize those at all, but I think, especially with dieting, it really, um, dieting really teaches us that we hypothetically could disconnect from our biology and not have any consequences from that, which is absolutely ridiculous. There's, you know, no other situation in which there's no diet that says, like, don't drink water for a week and see what happens, like, but again, like we, we do some of these things with eating and we expect a different result. So that's the first thing I do to regain trust in your body is to teach your body that your body is safe by listening to hunger, by practicing what hunger and fullness feel like. Those are very helpful hunger fullness scale that I use and it teaches you from one to 10 to rate your hunger and fullness before and after a meal. And so, instead of doing food tracking a lot of times, I'll do hunger fullness tracking with my clients and that just gives them a little bit of pause to ask themselves and like, notice, how am I feeling now? That's so hard at first and a lot of people are like I. I have no idea where I am on that scale and it's okay If it's too hard to rate a number.

Speaker 2: 14:14

Sometimes you can just say, like, does this hunger feel good or does it feel scary, or does it feel overwhelming? How does this fullness feel? Does it feel happy and satisfying, or do I feel like miserable and like I don't want to move? So you can just do some more qualitative at first. But the more you practice this, the more that muscle comes back.

Speaker 2: 14:30

And that's what I always really want to reassure people is that even we're all built with these innate cues of being able to feel our hunger and fullness, and a lot of us lose them along the way. Even if you haven't been on a diet, it's very common to lose those hunger and fullness, maybe even because of your work schedule Like I would say, like nurses are one of the prime example. If you're on a 12 hour shift, nurses don't feel when they have to go to the bathroom, let alone feel hunger, and so it's not just hunger that we can like, lose these signals with, but you can also relearn them. So, yeah, first step is is starting with biology, making sure those biological needs are met, and then we can work up on that, on that scale.

Speaker 1: 15:12

Yeah Well, and I mean you're starting at the baseline of any relationship, which is awareness of self, really, like I think of. If you know, if you're in a dating relationship, you can't trust someone if you can't even notice them, if you can't see or feel or hear them, and so almost you're repositioning your relationship to your body, no longer just from this okay, what is this? Am I going to get this end result of skinny versus okay? In this moment, what is my body needing? What am I feeling? What is, what is the sensation going on, and just kind of coming back to where you notice yourself and what you're feeling.

Speaker 2: 15:54

I'm glad you said that and specifically um called out weight loss, because I have been seeing this more and more um, the conflating intuitive eating with some sort of like mindful calorie deficit, and those two things actually cannot coexist.

Speaker 2: 16:11

If you are practicing intuitive eating, you have to put changing your body size on the back burner and, um, it's not that we can't, it's not that your body, your body might change with intuitive eating, because your body's going to do whatever it wants to do when you are eating in a way that feels good to it. For some people that means their body might get smaller. For some people that means their body might get bigger, I don't know. But when you are relearning this intuitive eating, it's really, really important to, at least for the moment, put this goal, whatever it is size wise, on the back burner, because otherwise you will always have this little devil on your shoulder saying hey, but like, really do you need that? Hey, but like it's going to be disconnecting you, even from a subconscious level. So that is one red flag that I would have women watch out for If you see someone talking about intuitive weight loss, intuitive calorie deficit, those two things. A lot of times there is like this co-opting of intuitive eating when it's really just diet culture.

Speaker 1: 17:14

I'm glad you mentioned the little devil on your shoulder because I think that's what diet culture feels like. It's this, it's a constant obsession. And I think of you know, when I was steeped in it, not even knowing, and I would have said like quote unquote I'm trying to be healthy, I'm trying to take care of myself it's self-care, right but like there is a constant thinking and feeling all of the time about eating, about what I was eating, what I wasn't eating, how much I was working out. It was like this obsession and that was taking so much mental and emotional capacity and I thought that it's like okay, once I lose the weight, once I lose the weight, I'll feel better, I'll look better, everything will be fine. And you know, I haven't just seen this pattern in myself, but I've seen it in the women that I work with of size doesn't ever fix that size. Size never makes that little devil on your shoulder go away, because that little devil is just obsessed with this one little thing.

Speaker 1: 18:09

And I think what? And that obsession word is important because it's like it's one thing to be aware of and and I'm a very I care about these things, I want to be intentional with them, but it doesn't take so much mental and emotional brain space as it used to, and I think intuitive eating had a lot to do with that of like wait, this is very simple. Actually, when you, when you are in tune with your body's needs and cues, it becomes so simple and so easy. Like right before this call, like I just ate breakfast a couple hours ago but I had that like I'm kind of hungry and I was like well, I could just wait till lunch. And then I was like lunch is in like three hours and I have two podcasts and I need some energy. Like grab a little snack. This is not dramatic, this is not hard, it's very easy. But that little devil sometimes just like it's hard to trust yourself when you're used to I need to listen to this external person about what I should do.

Speaker 2: 19:07

Well, and then talking about trust, I think that when you're in dieting culture, that feeling of distrust gets confirmed when, okay, you've been on this diet, you've been really controlled, you've quote unquote had success and like lost weight or gone down in size, but then you stop this diet, you stop this control and all of a sudden you gain weight back and so that's sending you this message that, uh, you are not to be trusted.

Speaker 2: 19:33

But in reality, what's happening is that diet was not good for you.

Speaker 2: 19:37

Sometimes, you know, I think this question of size and like, oh, if I just get to the size and it'll be better, but if you have to think about food all the time, to be at this size, that size is probably not good for you. There has not been any good data about, like what, how to truly decide what is someone's ideal weight. There are calculations you can do and they're all mathematically based and they're there's, but there's not a good, medically based, medically sound, researched way of deciding what your ideal size should be, and that's why I think it's really dangerous to try and reach a number for health reasons quote unquote because, uh, that actually has not been determined the only way to really truly figure out. What your healthiest weight is is to listen to your body, eat a balance of nutrients that we know you need, and move your body in healthy ways. Address your stress and then see what happens and let your body fall where it is, and that is really your, your healthiest ideal weight. That's how I would would get you there.

Speaker 1: 20:42

And I love. I love that we're able to talk about size and weight, because I think one of the things that diet, there was that season where I was in diet culture and then there was a season where it was like both middle fingers up, fuck diet culture, Like, and I almost went to the polar opposite end where it was just like I'm just going to love my body. Well, that also led to me not thinking about what my body actually needed. It was like I was eating for dopamine. I was constantly emotional eating and it was constantly this like quote unquote self-care, Like I'm taking care of me, and it's like no, you're not. Like you're using that's not love. Like that's also not love and I can see it easily with my kids of like loving them is not making them feel guilty for eating candy. It's also not being like here, eat candy all day, every day, and then when you're sick, I'm going to be like wait, what is what do you mean? Your tummy hurts. That's weird.

Speaker 1: 21:32

I had, but I was doing that with myself. And then I I had to come to this place where it's like I had to redefine what does health look like? What does it feel like in my body. Because there was this I kind of had to recalibrate my whole relationship to food and to my body of just like, okay, my body still has things that it needs, and just like there's that little devil on the shoulder, there's also this like mom on my shoulder who's like, hey, Becca, we need more vegetables, or you're not going to go to the bathroom regularly, or if you're eating tons of sugar, you're going to feel like shit and your ADHD is going to be uncontrollable.

Speaker 1: 22:12

There's actual biological needs and I love in this conversation where you're able to talk about the biology of food how does this food impact you? Of food Like, how does this food impact you, how does it impact your biology and how you feel mentally and emotionally and just energetically. And then also the like that side of it, that's like more mental and emotional and the guilt and the shame, versus like, okay, trusting yourself, trusting food, not being afraid of it, but also not just okay, whatever, whatever, whenever, and it'll be fine.

Speaker 2: 22:47

Yes, I think that that is one of the biggest myths. Second biggest myth maybe that I see around intuitive eating. Maybe the first is that intuitive eating is going to lead to weight loss. And myth number two is that it's just eating whatever you want, whenever you want, and that is actually principle number one. Principle number one of intuitive eating is to reject the diet mentality. So, congratulations, you did that very successfully and that is an important piece of your intuitive journey. But there are 10 principles to intuitive eating.

Speaker 2: 23:13

It has so much more than just rejecting diet culture and if you get stuck there, then that's not really intuitive eating. That is, I call it the pendulum swing. Okay, so, like, you've been in restriction, naturally, when you remove restriction many times, you sort of have this pendulum swing and you're like I wanna eat all of this stuff that I could never have before and that's like Like a teenage rebellion, right, absolutely like you, do you? Okay, like, have that, feel what that feels like and then start to notice how you're really feeling. Feel what that feels like and then start to notice how you're really feeling. And the other thing that I heard you say that I love and that I work with a lot of with on my, with my clients, after once we meet those biological needs, is that inner child? If you were reparenting yourself, how would you do this? Because when you're just like you were talking about with your kids, you have healthy boundaries around food and it's not out of shame or out of guilt, it's actually because you love them and care for them. And your fully formed adult prefrontal lobe can say I know that you just want only chocolate right now, but that's not going to sustain you for the next four hours in school. I need to help you get a little bit more balanced around this meal.

Speaker 2: 24:20

And so that is a much different way of approaching this than from restriction, than telling your child chocolate is bad for you and it's going to, you know, make you gain weight and it's going to do all these bad things for you. No, you're actually coming at this from a place of love and adding in the nutrients they need. And when you focus on addition, when you focus on adding in the nutrition that you need, you naturally rebalance. When you're doing this, when you're adding in the nutrients you need and you are responding to your hunger because you understand it, you end up shifting this balance so you end up eating less chocolate in the long run. Anyway, you just don't hate yourself for it, you don't feel restricted and you don't feel like someone is, you know, top-down approach, like smacking your hand because you've been bad. So I think those, yeah those two balances are so important. One meet your biological needs. Two start reparenting this inner child from this place of love instead of shame.

Speaker 1: 25:26

Yeah, well, and it.

Speaker 1: 25:27

I think what's wild is so many women have learned that hyper controlling way and I think they're terrified to take away all of the rules.

Speaker 1: 25:30

They're terrified to take away all of the restriction because they're worried that like they'll go into this other end of no control. And I think what's interesting is it's like, if you think of power dynamics, but with yourself, this is where it's so powerful of okay, yeah, you can control yourself in hyper rigidity, but like that's actually really exhausting and it there is a part of you that you're controlling that is not getting its needs met. And so when you can move into this place of giving yourself what you need and paying attention to the hunger, you begin to be in a relationship where there is self-control, without this like icky power dynamic. It's a very different. It's a choosing. You're back in touch with your agency, which is you feel free to do what you want and need and you feel capable to make that choice without fear. I mean, none of us like to be controlled by someone who isn't doing that out of love and care and respect. That is a very different thing than punishment or this restriction that we were talking about.

Speaker 2: 26:40

Autonomy is like the number one most important thing I would argue in in someone's life, and you know, I think we can see that in other areas too, like when you experience a traumatic event. It's when your autonomy is being taken away, and and that's what dieting does it takes away your autonomy. Intuitive eating actually has a model they identify different characters in in intuitive eating. So there's the food police, it's the, it's the part of you or even the other people in your life who are judging what you're eating. And then there is the diet rebel who is doing what you just described of oh I hate these rules, I'm not going to do them. It's like screw you, I'm going to swing to the other end.

Speaker 2: 27:19

Some of these characters can actually become really helpful, powerful allies through the intuitive eating process. So intuitive eating can guide your diet rebel to become your rebel ally, and your rebel ally is the one that's going to say wait a second. This person is trying to get me to eat past fullness. I don't want to do that. You can't tell me what to do. I trust myself, or the opposite.

Speaker 2: 27:42

This person is trying to judge me for eating a, a Snickers, and that's what I want and need right now, like you can't do that, so that, um, that rebellious part of you can actually be very helpful and good in the right circumstance. It's sort of like that teenage example that you that you gave. I think that's really accurate that the teenager who is just being controlled from the top down approach is likely to do these rebellious, self-harming things. But a, a, a rebellious teenager who is in a healthy relationship, who has like a healthier boundaries, might use that rebellion to maybe do social justice things that they're really passionate about, and they're using that rebellion for good instead of for self-destruction.

Speaker 1: 28:27

I'm smiling so big right now because are you familiar with internal family system or parts work?

Speaker 2: 28:32

I am and I'm not a therapist, so I don't technically use it.

Speaker 1: 28:35

Obviously, yeah, yeah.

Speaker 2: 28:36

No.

Speaker 1: 28:37

I love this because I didn't know and I you know I'm familiar with intuitive eating in my own like practice, but like as far as like the study and like their specific language and protocols and stuff. I'm not super familiar with it, but I think parts work is one of the most powerful things ever and I think it's so. It's kind of hard to explain unless you've experienced it, but you just explained parts work so well. I do somatic parts work with people, but it's like when you start noticing all of these different parts and pieces that are happening in all of you, you start noticing like kind of what are the voices at the table that are making these decisions? And I think what's powerful is it brings you back into realizing what part of me is making a decision.

Speaker 2: 29:22

Right, and are they helping or are they hurting?

Speaker 1: 29:25

Yes, and how old is that part and what is it trying to do? Because a teenage part of me might be making a decision that really helped me and made sense when I was 16, but now, as a 34-year old, doesn't actually work, doesn't actually make sense. But when you can understand that there's other parts of you and not over-identify with that one specific part, like understanding all of the different facets of you, all of your values and beliefs and the way that you approach things, it brings you back to that holistic agency of what am I choosing, what access do I have and how do I support myself? In showing up to this, I would love to go in the direction of when women come to this place and they're starting to feel their hunger, they're starting to take care of their things, they're taking care of their bodies, they're listening to their hunger cues, and then we run into real life and then, we run into real life, right, the soccer and the picky kids and the like my kids don't want to eat what I'm eating.

Speaker 1: 30:34

Or like you know, how do I have to make three meals a day, every single day, for the rest of my life? Like I really underestimated this part of adulting, right, how do you help women fit healthy eating into our lives? That like, truly I think of. Like, oh, how nice would it be if all I did, all I had to do every day, is like figure out food in the household, right, that would be life changing, but that's not the reality for anyone, including stay at home moms. By the way, like you're not, absolutely. You're doing a lot more so, oh my God, yeah, even more so, for sure.

Speaker 2: 31:12

Yeah, I mean, that's actually one of the things that I talked about first with my clients is, like I need to help you with intuitive eating Because, like, do you really want to be counting calories as your full-time job? Like I don't think you have enough time to count all of your macros. And like, drink all of the proteins. Like do all these things? Fix four different dinners for your family? Because you're eating one thing? And yeah, and so I think the word that came to mind when you were just, you know, talking about this is to simplify. I want to bring it back to something you said earlier too is that you know the individual is different than the whole, and I think, especially on social media, we have all of these different people telling us that there's this like one best way to eat, or like you have to get this X number grams of protein, or you have to follow this like percentage macro in order to get this, and from a very evidence-based nutrition approach, that's not true. There are general guidelines that are true. Things like we know that more fiber is better for you. It's going to lower your risk of heart disease, cancer. You know all these things. Eating a lower processed diet is good. Eating enough protein is good, eating a balance of healthy fat is good, but there are so many different ways that you can go about this sort of healthy eating pattern. There is just not one right way that everybody needs to subscribe to, which I think is part of the reason there's so much confusion out there, because your neighbor can come to you and say, hey, I just like went fully plant-based and I feel awesome, and you're like, oh my gosh, do I need to go fully plant-based? That seems really overwhelming. And then your other neighbor is like, hey, I just did paleo and I feel awesome, and you're like, wait now, do I need to do paleo? That includes me. I'm so confused. It's because both of those actually can be the right thing, and the real question is what is right for as an individual?

Speaker 2: 33:00

So for you as an individual, when I think through this, helping the person in front of me, I first start with okay, what does the science tell us about what your base, what your needs are nutritionally? But then let's talk about the time you have, what your food preferences are, what your culture is, what your cooking ability is and how much time you want to spend in the kitchen, where you're starting. Yes, like you just said, you cannot just spend your entire life micromanaging your food. That's just not going to be a sustainable way to live.

Speaker 2: 33:34

So when I say simplify, the most simple way that I like to think about it is to think about the healthy plate method. That's the model that replaced the old food pyramid that we, like, grew up with on the side of the bread painters. That's, you know, been done away with for 10 years and now we have a plate, because we eat on a plate, not on a pyramid. So that makes sense. So, basically, when you're thinking about all the food that you eat in a day, about a fourth of it should come from some sort of protein, about a fourth should come from some sort of starch and about a half should come from fruits and veggies.

Speaker 2: 34:05

You can plug and play that method in so many different ways, and it could be a cooked meal that you actually sit down to the table with, or it could be snacks that you bring along to the soccer game. It could be some turkey pepperoni and string cheese for your protein, and it could be an apple and snap peas for your veggie, and it could be some of your favorite chips for your starch. It could be a brownie for your starch. You know you can actually include some of the things that you love. Again, going back to that individual approach, include what you love within that model and then focus on the hunger and fullness to know how much you need.

Speaker 1: 34:43

I love how simple that is. The first thing that I think of is when people are listening to this, they're going to go. Okay, but what about when I give my toddler that plate and they don't eat it? And they're like panicked about that? Because I think that it's truly simple, like that's so simple and easy. And I'm constantly reminding myself like it doesn't need to be fancy, fancy, like a charcuterie board is the perfect reminder of like this is so simple and easy and tasty and takes no time. And people joke about girl dinner. But also I remind myself like it's okay if my dinner nourishes me, fills me up, but it doesn't look fancy.

Speaker 1: 35:20

Because I'm someone who, like I, cook most of our meals from scratch. So sometimes for dinner I just need it to be simple. I just I remember it was literally a couple of months ago when I was like a sandwich I did not realize that diet culture stole sandwiches from me that, like this is such a delicious, easy, full meal that gives me everything I need. But what about for our kids? How do we help our kids get those simple plates when they're picky or they don't want to eat something?

Speaker 2: 35:53

It's a great question that I can fully empathize with, because I am not only a dietitian but I also have a 16 year old stepson and a three year old toddler. So we are both like running in multiple directions and we are deep in the picky phase. And there is a natural, normal picky phase that kids go through from like ages of one through five, and our my goal as a parent is to help my kiddo move through that phase. If we get stuck in this, in the same foods over and over, and I don't expose him to new foods, then that picky phase never goes away, which is why we have picky adults. There's other reasons too which we could get into, like neuro spiciness, but I'm going to keep this simple for now and talk about the 90% Um. So what I do with my toddler the thing about picky eating is uh, exposures are important, but you don't have to actually taste the food for it to count as an exposure. So exposures might be touching the food, watching you eat and enjoy the food, preparing the food, shopping for the food, playing with the food on their plate. Doing any number of these things actually counts as an exposure and helps them be more likely to eat it in the future. The second thing to remember is that autonomy is so important, so what you don't want to do with your toddler is to get into any sort of power struggle in which you are accidentally taking away their autonomy. For example, you have to take a bite of this food or you can't get up from the table. You don't want to bribe them with other foods, like you have to eat your broccoli in order to get the brownie, because what that accidentally does is it puts food on a moral hierarchy and what you accidentally just did was to tell them that the brownie is better than the broccoli, when, in actuality, what is the wildest thing? We just experienced this last night, we had like vegetables and some rice and protein. And, anyway, my toddler is very into chocolate. He loves chocolate, of course. So we have these chocolate covered blueberries. We had them on his plate. He's like I want the chocolate covered blueberries. I'm like fine, the other food is just sitting on his plate. I am not hopeful that he's going to eat it. He's like eating the chocolate covered blueberries. And then he's like I want some broccoli and I'm like cool, no reaction. Give him broccoli. And he's like eating broccoli and chocolate covered blueberries.

Speaker 2: 38:08

This like wild thing happens when you allow kids to be exposed without any pressure is that they actually do try more foods than you think they might, and it's the I mean I could I tell you this every day. Like I have reels about this, because I am like incredulous watching my kid, like I cannot believe that there's both of these foods on his plate and he's choosing the vegetables. Sometimes it's not perfect, it's not all the time, but if you want a script or if you want like a like, okay. Actually, how do I do this at home? The way that I approach this is I plan for my family, I plan for me, I plan our meals around our whole family.

Speaker 2: 38:43

I don't plan around my toddler's picky eating.

Speaker 2: 38:46

What I do, though, is I have safe foods available for him in each of the categories and each of the carb, protein, vegetable, so last night I served the dinner.

Speaker 2: 38:55

I'm like not hopeful that he's going to eat any of it, because he is pretty picky, but I also offer him string cheese and um, like a piece of fruit, usually instead of vegetable, because fruit and veggies have really similar nutrition, and kids oftentimes are going to eat fruit. So I have that to offer him. And then, um, I have some crackers, and then, of course, um, chocolate is my starter food. A lot of times, a lot of times, he just needs like a little appetizer to like get to the table and once he takes a little bit of edge off, he's more willing to eat other foods. So that's what I would do instead of cooking two separate meals, plan your meal and then have these sort of like snack dinner is what we call it at home have these other like really easy grab and go options in each of the categories so that you know that they have another alternative without cooking two meals.

Speaker 1: 39:43

Yeah, I'm.

Speaker 1: 39:44

I'm curious too for teenagers, because there's the I'm entering this whole new phase of parenting where it's not the toddler thing, where they're like refusing to eat what I cook and all of that it's. It's the like you have access to your own money and agency and like a way, bigger way of like buying soda or coffee all of the time, or these things were like I'm I'm doing my diligence to teach what food does to our bodies, helping them understand how things make us feel, what they do biologically right. So like, if you're having a caramel macchiato from Starbucks, like, is that fun and tasty? Absolutely yes. It's also going to like dump sugar and caffeine into your system and it might make you feel a certain way. So I'm curious if there's any approaches for like teenagers. That like is teaching them to approach food without diet culture and also not going to the opposite end, where it's just like a free for all with here, eat whatever you want, when I still feel somewhat I'm still fully responsible for your nutrition, and then also like you start not being, though, right.

Speaker 2: 40:51

Oh my gosh, I think you're doing a great job, Honestly, Like that is. What I would recommend is to talk about the function of food and totally separate it from the body. Um, I think once body image comes into play, it can bring in all this other emotion, stuff or whatever. Um. So, instead of talking about body, I love talking about function and um, something both for adults and for teens because they are getting older is to is to link it to their values. So, like are you playing sports and you want to like be stronger. Like you've got to have enough protein and like having a coffee for breakfast that's not going to give you much.

Speaker 1: 41:27

Like you're not going to have the building block that one for sure works in our household of hey, do you want to play like an athlete, you have to eat like an athlete. Like you need more food, you need more protein than you used to get. Like, if you're building muscle and working out two hours a day, essentially you need more of these essential nutrients, or you're not going to feel good or you're going to have that dizzy blood sugar. Like teaching them the function. Do you feel like that also works for toddlers?

Speaker 1: 41:53

I know in my household that was my main approach when they were younger and I really didn't know what I was doing. But for me it's like I just wanted to teach them that like food was just food. I didn't want to have all of this like bad, good, can't have it, can't have it. I didn't want that diet culture, but I also didn't want to like hey, just eat whatever you want and there's no consequences, not in the like you're being punished, but like food creates things in our bodies and how does that make you feel? And I think what's cool.

Speaker 1: 42:22

I will say this if you have little kids teaching my children oh, like, when they mention that tummy ache, when they mention that thing, it's like, oh, yeah, that donut tasted so good. Sometimes, when we eat too much sugar, we get a tummy ache because our bodies can't like, and I would teach them the function of it and what's crazy. I've watched my kids make those choices on their own without so much drama, and it's actually been very healing for me, because I watch how I teach them about food and half the time I have way more drama about myself and so I have to be like okay, what would I tell my daughter, what would I tell my son? And it has made it so much easier on me and for them to focus on the function of food. I love that.

Speaker 2: 43:04

Yeah, you're, you're, totally you're doing an amazing job. Yeah, like, and I think that you're experiencing it, which is so cool and, um, I agree, actually, like, teach function all the way from your littlest to your biggest. Uh, the it's what changes is the complexity and, like, the way we talk about it. So, you know, for my toddler, um, like I am right now, we're struggling with, like, waking up in the middle of the night, hungry, a lot of times, and so we talk a lot about, like at dinnertime, like, hey, like, this protein and this fat is going to keep you full. So, like, let's make sure we have some protein so that you can sleep all night long.

Speaker 2: 43:38

Um, sometimes we go I'm going to give the example of blueberries, because blueberries are traditionally considered very healthy but, holy cow, he can go through some blueberries. And so eventually I'm like, buddy, your tummy is, is there's too much fiber in this? Like you're, actually, your tummy is going to hurt if we, if we overeat this really quote, unquote healthy food. So anything, you know, when it's not balanced, cannot be good. Um, and so I think that there needs to be a differentiation between diet rules and diet boundaries, because I, for sure, have boundaries around certain things, and it's not like we just have a free for all, but it's just like you have healthy boundaries in any other healthy relationship.

Speaker 2: 44:15

Any relationship is not good if you don't have any rules about how someone is going to treat you. But you also don't have to be rigid and you can also understand that sometimes those boundaries are going to flex. If my friend is having an extremely bad day and doesn't ask how I'm doing and the conversation is all about her, it doesn't mean that that's an unhealthy conversation to have once in a while. But if that's all our relationship ever is, then that's not very healthy either. So in any I think you can use these, this analogy, in a lot of different ways. That, um, it's not so much one meal, one food, one thing, it's what are your, what are patterns? Um, what are? And then linking these to your values, which is kind of what we were just doing with like function. So when you eat this food, how is it affecting the rest of your life? And like, is it supporting you in in your values or is it pulling you farther away from like what you want to do?

Speaker 1: 45:11

Something, something that just occurred to me when you're talking is, you know, I'm especially thinking of those moms with kids in the toddler era, cause I do think it gets easier.

Speaker 1: 45:21

But one thing that you're sharing, I think, when you stick with that simple, like what you were just describing for women, of making sure that your kids have available those foods, that you're creating these like healthy rituals of eating regularly and reminding ourselves when we need a snack and like are we hangry, do we need some food? And having that available to your kids, and noting that, like it doesn't have to be perfect, every meal that you're looking at like is the sum of relationship healthy? Like do they feel safe to eat? Am I creating an environment where there are healthy options that they enjoy? Am I making it simple and easy for them and for me? And just knowing that like it does get easier too. But what you were just describing feels so much different than like this intense pressure to get all of it perfect as a mom, or even for your kid to get like the perfect nutrition. It's like I think sometimes that keeps us, that like intensity keeps us from doing really well because we're trying to make it perfect.

Speaker 2: 46:28

I can resonate with that too and, like a personal level, like it is hard sometimes when I'm watching my toddler choose to not eat what I think that he needs to eat and my mantra to myself is to remember that I'm playing the long game. I don't have to make this meal perfect. I want him to have a good relationship with food. I want him to be able to trust his body, and there's always a next time, like we're going to have a snack in like two to three hours. So if he doesn't eat perfect at this meal, it's not that big of a deal. I just have to, like remind myself this meal is not that big of a deal. I need to focus on the long game and the bigger picture.

Speaker 1: 47:07

Yeah Well, and even just the urgency and the intensity that I think moms have. I really do think we have created a mom culture where moms feel personally, they hold themselves personally responsible for every little micro moment, and it's like that's just not realistic. You are raising a real human being who you actually have way less control than we'd like to think about. Like you have so and I think moms and moms with toddlers are, for sure, relearning this lesson Like you have so little control, but you do have a lot of influence and impact and you can control the environment.

Speaker 1: 47:40

And that's what I always reminded myself when it came to food with kids is like I do get to control, like what foods we have on hand, and so for me that looked like okay, most of our food is going to be like real whole, nutrient dense foods and if they're hungry they will figure out how to eat something. And then also we had fun foods that like weren't super restricted but they also weren't just like free for all. So it gave this it. It it helped me to understand I can't control those micro moments, but I can influence and impact the environment and what I'm buying and what I'm cooking and the relationship that I was the way that I talked about food.

Speaker 2: 48:18

And honestly I mean it's a, it's like a bigger parenting lesson. But kids do what we do. They don't do what we say. And so your relationship, your own relationship with food, even if it's not always been good, like showing your children how to heal from diet culture, showing them how to relearn some of these things, I think can be one of the most powerful tools that you can give your kid, because you're going to send them out into the real world and they're going to experience diet culture, whether or not it exists at home. They are going to encounter it in their practices, in their dorms at college, like in you know, wherever they go.

Speaker 2: 48:56

But you are can be such a protective, safe place If you have a solid relationship with food yourself and if you can heal that again. You don't have to be perfect, but it's just like when you mess up and yell at your kid and then you go back and say sorry, that repair is just as powerful as you doing it right the first time. So remember that you do not have to get it right the first time. If you've, if you're listening to this and you're like, oh my gosh, I've been like making my kid eat broccoli and before they can get dessert. You can change that today.

Speaker 2: 49:30

You can say at the next meal, you can say you know what? I just learned that this is really unhelpful and actually brownies have their place too. Broccoli has its place and brownies have their place. And I trust your body and we're going to do this differently starting today. So you don't have to do perfect. You can teach them that doing better is an option, and I think that's going to be really helpful and healing, because they are not going to be perfect and they are going to need to learn how to say wow, I have been doing this, not great, and I just learned something new, new and now I'm going to do different.

Speaker 1: 50:04

Yeah, I'm thinking when you share that there was a time in my motherhood believe it or not for people who know me now where I was very type A and controlling as a mom. I had hyper, hyper anxiety and perfectionism going on. I can think of like me listening to this podcast and you telling me to like put a brownie and broccoli on the plate and I'm I can like feel the fear in my body just thinking about it, and so I just want to share, on the other side of that, what has been so powerful when I worked through one, not not needing to hyper-perfectionistic control myself or my kids. This powerful thing happens when you teach kids their agency and their choice and how things feel and you're teaching them the function of food. I watched both myself and my kids choose the things without needing to be punished. I learned, I watched them learn from their own lessons and be able to have this like decision-making skill on their own, which I don't think people talk about enough in parenting of like, when you're raising kids to make really good choices, you have to give them space to have a choice, to have agency and be able to choose those things.

Speaker 1: 51:27

But I think that's so hard for most parents, because I think most people haven't experienced that for themselves.

Speaker 1: 51:34

I mean, it's interesting so many of the people I'm surrounded by closely they're not steeped in diet culture and it's wild to me interesting so many of the people I'm surrounded by closely they're not steeped in diet culture and it's wild to me. Sometimes I'll have a conversation with someone where I'm like whoa, like it's still so deeply ingrained in us to not trust our bodies, to not trust our decision-making, to need this black and white, good and bad, moral conversation around food versus like you're a grown ass adult, like how does this food make you feel? Does it make you feel good or not? And like you actually do have the agency to choose whether or not you eat that or how much you eat that. But I think when we're dissociated from that, we forget that we have agency and choice. So I don't know, as you were talking, that just really I remember it being so scary to give my kids those options when I still didn't trust myself with them, if that made sense.

Speaker 2: 52:30

It absolutely does, and I think that that's one of the most important reasons why you need to first heal your own relationship with food before you're able to do this with the next generation. So it's okay that it doesn't feel, okay Like you're not alone in that and you can heal from it. Yeah, many people heal from us and you can too.

Speaker 1: 52:52

I love that I am. I loved this conversation so so much. I love how simple you made just the meal planning and thinking about all of the meals that we do. Tell me a little bit more about your app briefly, because when we were talking about this at coffee, of giving people these easy solutions, what is what is different from this than like a meal plan? Like, tell me about what your app does.

Speaker 2: 53:17

The main difference is that you can delete recipes that you don't want, so it goes back to agency. Yeah, so I created a meal planning app. I actually call them the peas and poppy meal guides, because my goal is to take some of the decision making and like the decision fatigue off your plate, but ultimately allow you to make the final call on what you're actually going to serve your family. So every week I send out a meal plan and you can sit in the pickup line at school and make your meal plan for the week. You, what I have people do is um, open your calendar app and see what's on the on the schedule this week. Figure out how many times you're going to eat at home, how many actual cooked meals you need, and then Don't skip that part the key to reducing food waste. If you don't do that, like please do not set yourself up for failure. And try to cook seven nights a week. Nobody does that. I mean, I don't do that. Maybe, if you do, that's like you need to come teach me. No, just kidding, I'm not ever going to do that. That sounds terrible.

Speaker 2: 54:18

But figure out how many times how many cooked meals you need and then flip over to the app and pull up this week's meal guide. There's five cooked meal ideas and you need to delete everything that you don't need. So delete, delete, delete, delete. If you don't like it, delete it, no big deal.

Speaker 2: 54:34

If you want to substitute something else, you totally can. There's over 800 recipes that I have in the app, so there's a of choice, but it's all in one place, so you don't have to be going to Pinterest and cookbooks and all these things. Delete everything that you don't need and then flip over to your shopping list, which auto updates with any changes that you need that you just made. So if you doubled the portion of the slow cooker meal so that you could have two meals instead of one, it just auto updated all of those ingredients in your shopping list. Add the extra stuff that you need every week I call them staples, so we always need milk and yogurt and string cheese and bananas. So add that stuff to your list, cross off the stuff that you already have at home all the spices or whatever and then you're ready to go to the store so you can literally make your meal plan and like 10 minutes while you are waiting for one of your kids events, which I know you were doing all the time.

Speaker 1: 55:28

Literally that's what I'm doing all the time now Because we now have two kids. This is the first season ever where my kids haven't aligned on the same night. I have been lucky for so so long, but we finally had a season where one kid is on Monday, wednesday, fridays, one kid is on Tuesday, thursdays, and I was looking at my schedule and I was like every day, but Sundays through May, cute, cool. This is fine, everything is fine. But here's the thing, what you just shared.

Speaker 1: 55:57

I think people need to not underestimate how much just this one habit, this one thing, makes such a vital difference. And even when you said the ease of not having to go find it yourself we did one of the meal boxes one time and the amount. I'm pretty good at meal planning, pretty good at meal prepping, I'm pretty good at cooking, like I have. I have like a lot of skills in this area, right, but just not having to think about it, not having to plan it, not having to think of all of the ingredients. That one small thing, people, I think I, I would.

Speaker 1: 56:36

I really want women to hear this. We always talk about the straw that breaks the camel's back, but nobody talks about the reality that when you take the straws off, it prevents the camel's back from breaking. So when you do something simple like at this app, or do a meal plan, or have this one thing that you don't have to spend your mental, emotional and physical energy right Like I think of, like actual time spent doing this, it can make such a difference and make something that usually feels so hard so much simpler and easier, and I love that you can adjust it. I love that you can delete things. I'm really excited to try it out. This conversation was so good, anne. Is there anything that we didn't cover or something else that you want to name that Like? What do you? What would you want women to remember? If they could remember one thing from this?

Speaker 2: 57:31

I want you to remember that it feels hard because it is hard, not because you're doing something wrong.

Speaker 1: 57:39

We all need that reminder on a regular basis.

Speaker 2: 57:45

Yeah, yeah. It's a lot to juggle all these things. It's a lot to make these decisions. It's a lot to heal your relationship with food. It's a lot, even if you haven't experienced that. You're like I just have to, like, feed my child and it seems overwhelming. Like I hear you and I mean, like that's why I created this tool is because I want to take something off your plate. Yeah, pun intended.

Speaker 1: 58:04

I know that was really funny. That was good. Thank you so much for being on the podcast and I loved this conversation. There will be links for her for her app, if you're interested in that. If you need something to take off your plate, something to make it easier and lighter, and just I love your reels. You guys you have to follow, and she made a reel the other day of like everyone's talking about like how much protein we need and like I've been so, like I'm pretty intentional about my protein, but I'm like wait, guys, this is a lot like this feel. Is anyone else worried that this is like too much? Or you just your content is great and it's so helpful and so it's easy and it makes things feel more simple. And I always think, when we can follow and look to people who make things easier on us instead of always making it harder, it's always a good place to start.

Speaker 2: 58:56

Yeah, well, and if it's helpful, I would love to gift your your listeners a free month of the meal plans. So that's actually would be two free months, because I just changed my free trial period to a full month so that you can like experience this. But if you use the code motherhood at checkout, it gives you an additional free month.

Speaker 1: 59:20

And if there have ever been two months where I need this in my life, and it has been next two months. So I'm very excited Because when I was looking at my calendar I was like, okay, this means that two nights a week I have to have dinner ready before I leave the house, and then there's two nights a week where I need to get dinner way earlier, Otherwise we'll be eating dinner at eight. So, like, just looking at those things, I'm really excited about it. So thank you so so much for being a guest and you guys, if you love this podcast one, please leave a review. Make sure you leave a five star review, just a couple sentences. That helps the podcast so much. And then send an or I a DM, share it on social and tag us. We'd love to hear your questions, love to hear your aha moments, what you're taking away from this and make things easier on yourself. One straw off the camel's back is a win, especially for this season. So have an awesome day and we'll see you next time.

Speaker 1: 1:00:19

Thanks for joining me on today's episode of the Motherhood Mentor Podcast. Make sure you have subscribed below so that you see all of the upcoming podcasts that are coming soon. I hope you take today's episode and you take one aha moment, one small, tangible piece of work that you can bring into your life to get your hands a little dirty, to get your skin in the game, can bring into your life to get your hands a little dirty, to get your skin in the game. Don't forget to take up audacious space in your life. If this podcast moved you, if it inspired you, if it encouraged you, please do me a favor and leave a review. Send an episode to a friend. This helps the show gain more traction. It helps us to support more moms, more women, more traction. It helps us to support more moms, more women, and that's what we're doing here. So I hope you have an awesome day, Take really good care of yourself and I'll see you next time.