Here come the holidays, and with them, plenty of sugary treats. Involving your kids in these sweet traditions is one of the best parts of the season, but sometimes the amount of sugar we eat can get out of control. Hear from registered dietitian Carolyn Williams about how to create healthier holiday meals, keep tabs on your kids’ sugar intake, and more during this magical and delicious time of year.
Here come the holidays, and with them, plenty of sugary treats. Involving your kids in these sweet traditions is one of the best parts of the season, but sometimes the amount of sugar we eat can get out of control. Hear from registered dietitian Carolyn Williams about how to create healthier holiday meals, keep tabs on your kids’ sugar intake, and more during this magical and delicious time of year.
Welcome to Raising Healthy Families with Moms Meet and KIWI. We're giving you the tools to enjoy the beauty and chaos of life with little ones in the healthiest way possible.
Maureen:Hi everyone, I'm Maureen Frost, editorial director and today's hosts. The holidays are here and with them delicious traditions we can't wait to stick a fork in. Unfortunately, many family favorite holiday foods are filled with sugar and not so healthy ingredients. Hear from registered dietician Carolyn Williams about the best ways to create healthier holiday meals, keep tabs on your kids overall sugar intake and more during this food filled time of year. This episode is brought to you in part by In The Raw. If you're looking for a better for you sweetener made without sugar, all purpose In The Raw optimal zero calorie sweetener blend is the perfect option. This zero calorie plant based sweetener looks, tastes, and crunches like sugar without an aftertaste. Plus its Non GMO Project verified, vegan, kosher and keto certified. Learn more at InTheRaw.com. Today we're joined by Carolyn Williams, PhD, registered dietician, author to
the cookbook Meals that Heal:100+ Every day anti inflammatory recipes in 30 minutes or less, and culinary nutrition expert known for her ability to simplify food and nutrition information. Thank you so much for joining us today Carolyn, we're so happy to have you.
Carolyn Williams:Thank you, I'm excited to be here.
Maureen:We are so excited to be talking to Carolyn about holiday foods. So I love the holidays, especially for the food as I'm sure everyone does. And I'm so excited to carry on the culinary traditions that I have with my kids. I have an almost three year old and a 10 month old. But a lot of the foods that I'm excited about are definitely not the healthiest thing to eat. But I still want to share these recipes that we've had passed down and the memories that I've made with my mom making them to my kids. So I can't wait to jump into our conversation today and really pick your brain about the best ways to navigate food during this time of year. So let's begin by just can you explain to us your approach to healthy eating and living for kids?
Carolyn Williams:Yeah, um, you know, first, I do think it's important for people to know, I am not a perfect either, and my kids certainly are not perfect eaters, we do the best we can like everybody else in there some good days, and there's not a good day. So I just want to put that, put that out there. Um, so they're not perfect. But I really try to focus on whole foods and minimally processed foods, the foods that things buy your broccoli florets, or your leafy greens or even like frozen vegetables. And then I also rely on, you know, minimally processed, canned jarred things like a pasta sauce and that kind of thing. But I really try to focus on real ingredients. And I'm just emphasizing regularity, meal regularity, regularity of having a vegetable every night with dinner, regularity of having fruit with your lunch every day, those types of things. But what I really banking on when it comes to my kids long term, is me modeling the behavior. Research suggests that is the number one thing that predicts kids eating habits later in life is if they saw their parent or guardian or the adults that were around them, doing those healthy behaviors, going to exercise regularly, you know, eating fruit, eating vegetables, that type of thing. That's really what makes the biggest difference. So on my days are my kids days, and my days that aren't so great eating wise. You know, I go back to that, and I'm like, okay, 90% of the time, I'm setting a good example. So hopefully, we aren't doing too much damage.
Maureen:No, it's so true. Because you can't be perfect every single day. It's just impossible. But one of the things that I've been trying to think about more is like, okay, well, how are they eating over the span of a week. So maybe every meal is unbalanced, but your week is full of nutritional food, they're eating fruits and whole foods and things like that. And I really appreciate that insight too, because you can get lost in the weeds on exactly how to feed your kids and looking at labels and things like that. But if you focus on the whole food, that is the simplest way to go about it. Okay, is this a real food is you know, that's a great way to say okay, this should be on my kids plate versus the highly processed, that should be something that they eat only sparingly. So it really once it gets complicated. That's a good thing to fall back on. So in your book, you talk a lot about anti inflammatory, eating and anti inflammatory foods, can you share with us what the benefits of that is?
Carolyn Williams:So really, everybody can benefit by reducing inflammation in their bodies, that kind of when I started to realize this, it was after I read an article on Alzheimer's, and we're just kind of a light bulb moment. And I realized that inflammation was very heavy within the research of Alzheimer's as being a factor that pushed along its progression. But then I also realized all these other health topics that I've been writing about - diabetes, autoimmune conditions, heart health, you know, you name it, intermittent fasting, there was one thing that, you know, they all had in common, even though they had looked at them very, very differently when writing. And that was inflammation. Most of them had this underlying current of inflammation that was progressing each of these. And so again, I really kind of had a lightbulb moment, I was like, we don't really need a heart healthy diet, or a cancer prevention diet, or, you know, all these different diets. Really, what everyone needs to be eating to prevent all almost all chronic health conditions is an anti inflammatory diet. But then I, you know, started thinking more, and I realized, gosh, what if I could introduce anti inflammatory meals or just habits into my kid's life now? How might that affect their long term health, their health and 30 years, or 40 years? And kind of from there, it just grew, you know, if you said anti inflammatory, that you were gonna write an anti inflammatory cookbook, Carolyn, I would have said no way. And then I probably would have said, it'll never sell. But here we are.
Maureen:Yeah, and as, as I already said, I am a huge fan of it. Like when I started reading more about it, it it clicked for me, too. I was like, Yes, this makes sense. And it's how we can prevent so many chronic illnesses down the line. And it really, I like how you're talking about, you want to start early with your kids. Because a lot, you know, while your kids might rebound and they might not look unhealthy. If they're eating unhealthy foods, yet, it catches up with you, at some point in your life, your lifestyle and your diet. So really starting early is key. And, and what I loved about your cookbook, most was that the meals were all family friendly, because obviously, we all deal with like the picky eating, and then being a little afraid to be adventurous and try new things. So it really was like a family meal. Yeah, yeah.
Carolyn Williams:It had to be they had to be federal criteria, one that my kids would eat it, um, to that I liked it, and it was good and, and that it was good enough that it was worth me spending time over a stove or in the kitchen after working all day, cuz I've to be honest, there's a lot of days where cooking dinners, the last thing I want to do, so my criteria other than kind of the health, health factors, the recipe had to have, but were that kids would eat it, it may not be their favorite, but they would eat it and they would try it. And then it had to be really good and you know, worth worth my time after work.
Maureen:Right? I know that that is key fitting into a busy lifestyle. So something that, you know, that you mentioned, and you talk about a lot is also the connection between food and mental wellness. Can you share a little bit more about that with us?
Carolyn Williams:Yeah, this is another topic that I become really interested in, and it goes back to inflammation as well. But I first became interested in kind of started thinking through the mental health aspect of how food and nutrients may impact that how inflammation may impact that. But you know, until recently, there wasn't a ton of information out there. And it when you think about it, it's kind of crazy, you know, we tend to think of the brain as like this separate energy entity from the body. And it's just probably more important than the heart, it's part of the body, but yet we tend to think of it separate. Um, so the fact that we are just now considering how nutrients and compounds and things that we take in may impact our mental health or as I like to say, your mental wellness because everybody is on a constant constant spectrum within their mental wellness, um, you know, it's nutritions gotta play a role and I actually launched a podcast this spring with the former Food Nutrition Director for cooking light magazine that's focused and and just lifestyle and health and how that connects and diet and how that connects to mental wellness.
Maureen:It's so true. And it makes sense because I know that when I am on a great eating path and I'm doing well, I feel like I'm thinking clearly I'm happier, I'm able to exercise which helps me with my mental wellness. So it is all connected. And it's definitely an important topic that deserves so much more attention. So it, it's awesome that you're putting that out there too. So something really interesting that, you know, we talked about at KIWI sometimes, and we definitely share at Moms Meat is the gut-brain connection, which I think is super interesting. Can you elaborate on that for us, too?
Carolyn Williams:Yeah, so there is so much we still don't know. But what is overwhelmingly clear, is those gut microbes play such a powerful role. In fact, I even read a description the other day. That said, you know, there's microbes in your guts are really kind of the puppeteers pulling the strings for the reactions and neurotransmitters that need to go and in don't in your brain. And that's because there is a connection between the gut and the brain. I know, it sounds kind of crazy, you know, out there, but they communicate regularly. Um, and, you know, you can kind of feel this sometimes, like when maybe you're nervous, or really excited about something, and you might have slight changes in, you know, your GI habits. You know, you can see that a little bit there. But it can also go the other way, what happens in the gut, the compounds that those gut microbes are making, influences the brain somewhat the reactions in the brain, your level of different neurotransmitters. Um, so it's, it's a really, it's a, it's a kind of scary a little bit up here, 45, I'm, like, oh, gosh, I don't know if I can fix my gut at this point, or fix it to where it needs to be. But, um, it's interesting, it's exciting. And, you know, we can't really ignore it anymore.
Maureen:Absolutely, it seems to pop up and every health conversation just because of how connected it is to everything. And it really, it's, you know, it's the basis it has to do with inflammation, it has, you know, what you eat can help or hurt it and things like that. So it's super, super important. So it's just really interesting to hear how it affects your, your brain health as well. So I want to switch gears a little bit and get back to the holidays, which are coming up right now and talk about all the amazing foods that we you know, as a society and a culture, we like to eat the special foods on the holidays, and a lot of those special foods come with sugar. So first, let's talk about sugar in general. So what is really the big deal with having too much sugar? And and why should we care about this for our kids?
Carolyn Williams:Yeah, so in the sugar we're talking about here and I think the media has made it somewhat sugar a very confusing subject for a lot of people. But when I when we say sugar, like going forward, I'm referring to added sugars, those are the ones that are added to foods during processing. Some of them may sound natural, like like maple syrup and honey. But if it wasn't in the food, you know, to begin with. It's it's considered an added sugar. This is in comparison to your natural sugars. And there are two types of natural sugars fructose, which is in your fruit and some vegetables, and then lactose, which is naturally found in milk products, it's kind of what gives milk it a little bit of a sweet taste. Natural sugars are part of a healthy diet. They are these aren't the ones that we are over eating. And the ones that Americans are overeating in way over eating or the added sugars, and they're just in everything. Even things you wouldn't expect. You know, your sugar sweetened beverages or lemonade your punches your you know, sweet teas, but...
Maureen:I was surprised by like how much sugar there sugar and breads and pasta and things that you don't think of as sweet but you look at the nutrition facts and and it's there that shouldn't have. Yeah, yeah, right and and it's hidden and it's like, oh, well, I didn't eat cookies today. Oh, but you know, you have to look everything closely.
Carolyn Williams:Yeah. So the problem is eating those foods. Usually those foods aren't the healthiest, the ones that have added sugars, they may have less healthy fats, and they may be high in calorie and just not just really kind of lacking in nutrients. So there's added sugar foods are usually displacing other more nutritious things. But sugar also is a key cause of inflammation. And so it's especially consuming it excessively like we do. So that's why, you know, we really need to keep tabs on it. It's that connection to inflammation that eventually leads to heart disease and all the other chronic conditions that you hear associated with sugar. But it really kind of goes back to inflammation and gut health.
Maureen:Mm hmm. Absolutely. So obviously, if your kids are like mine, I mean, my 10 month old doesn't have the the choice yet, but my three year old definitely, you know, wants to eat the sugary foods and reaches for them. How can we teach our kids to, to understand the limits and understand why too much sugar isn't good? No. And, you know, for me, specifically, I need like a simplified way to teach them. And then obviously, it gets, it gets more advanced as your kids get older. So how can we teach them to know their limits?
Carolyn Williams:Yeah, well, you know, starting early, you don't want it to be like an all or nothing thing. It's not like we're never going to eat sugar. I mean, I know, I'm not giving up dessert for the rest of my life. So I think, you know, a three year old stage four year old, five year old, even early elementary, it's teaching, you know, um, you know, having a few, maybe a few small sweet treats during the week, but making a point, like, you know, no, we're not going to have that, you know, we're not going to have the, you know, brownies today, because remember, we're gonna have birthday cake tomorrow, kind of making, you know, distinguishing them, as you know, different from vegetables that are on your plate every night. I can't say you eat them every night, but are on your plate every night, you know, distinguishing that they're different, they're special, and we can have them, but not every day. And then I think the the biggest thing that parents tend to forget is we get so focused on trying to get kids to eat the healthy things. But what's almost even more important is teaching them how to incorporate the unhealthy things, learning how to eat sugar, because we're not giving up dessert learning it in a healthy way, you know, showing the habits mainly through modeling, you know, you know, no, you know, we don't have dessert most nights, but you know, you know, mommy, and you know, Mommy wants to we're gonna get some ice cream tonight, because it's a special, you know, treat or something. Um, you know, we tend to, we tend to take an all or nothing approach, like, no, sugar is bad, don't eat it, don't eat it. But then they see us eating some, and we give it to them sometimes. So there's a lot of confusion. So I think it's really important that you kind of set some standards for the week, or maybe it's just for the day, you know, we only have one small little sweet treat, or, you know, whatever it is, um, and then that they see us modeling that behavior. And that includes seeing us eating sugar in a healthy way.
Maureen:Mm hmm. That's a good point. Because I usually wait till my kids go to bed to like, have a cookie, but it doesn't make sense to show them that I'm having one and I don't have it all the time. And okay, yeah, well, I've learned something there. nd
Carolyn Williams:And you can still sneak around and eat sugar. I'm not saying I don't. But...
Maureen:I may still Yes. But and what are some of the ways that we can keep tabs on how much sugar they're getting over the holidays? One, we're always gathering together and having you know, cookie swaps and we're at parties and they're doing class parties and things like that.
Carolyn Williams:Holidays are such a catch 22 Because you want to you know, bake with them or cook family recipes and a lot of them have added sugars and you know, we're all eating less healthy and probably getting more fat and calories and added sugars in there. Um, you know, I think the what's really key is to maintain consistent meals and meal times with kids and also let them know what the day is going to look like. Ahead of time or at breakfast. Um, I realized I My oldest is Madeline is was very organized and had her day all planned out, but then I realized with my son who was a little more scattered, I realized that, you know, on those the days around holidays, where I'm off work, they're out, they're out of school. And, you know, I realized he was kind of just lost, because he had, it was just out of routine, you know, we didn't really know his schedule. So, you know, sitting down and saying, Hey, today, I'm going to work a little bit, and then we're going to go to grandma's and have lunch, and then we'll come in and take a nap. And then we'll do this just kind of laying a little bit of framework, but that includes the meals and where they'll be, um, because, you know, it's easy to, you know, eat some sweets here or there. And then before you know it, you know, it just kind of grows and you don't get regular meals, and so plants and regular meals, but then kind of give them a little framework for the day, they're gonna act like they don't care, I'm just do a lot of times are so not like, they don't hear me. But I do think I mean, I just know, personally, you know, when I don't have my normal schedule, and I don't really have a plan, usually, that's when my eating habits or my health habits, you know, slip a little.
Maureen:Absolutely, and I'm sure we're all guilty of that during the holidays, that's why January comes around, and we all crave to get back into our routine. So keeping those routines for the kids is so essential. I know that just from you know, if we don't get those naps, and when we need those naps, that's important. So all of the things that they expect and, and make them feel safe and, and things like that, during the day are definitely important to keep up. Even while we're still doing extra special things and taking trips and doing, you know, fun holiday things. The routine is so essential. So um, other than sugar, I know there's other things that we we probably are eating too much of at the holidays is there are there other health things that we should look out for,
Carolyn Williams:It's probably one that you know, we're all eating a lot of foods that we probably don't normally eat. And so I think that probably the best thing is stick with normal serving sizes, stick with regular meal times, really try to listen to your body, the busyness of the holiday season makes it difficult for even adults to do that. But trying to listen to your body, um, you know, you enjoy those holiday foods, but not to the point that you're uncomfortable and you know, kind of defines them eating times with, you know, regular meal times, that type of thing and then get some activity and get some activity as a family doesn't mean exercise necessarily. But you know, just get outside if you can and just be be active. Holidays are usually a great time to do that. Since parents are often off work and kids are out of school and some days can get really long with the kids that have so getting, you know, getting outside and then also planning some activities that don't involve food. I don't know about you, but I realized a while back that, like, all our holiday activities are super duper. Yeah. I'm not saying you have to give those up. But what for things, you know, that she could do that aren't necessarily or food is the focus.
Maureen:I totally agree. Because I also you know, with my son, we bake cookies together, which is amazing. But one of the things that we do is the street next to us like they go all out with our Christmas lights and everything. So every year we you know, most nights not every night, but most nights we take a walk once it gets dark and so we're getting activity and we're doing something that isn't food related. And I think that that's like key for us and it's really special because it's something he'll remember and it's sweet because it's just like our little neighborhood that does it. So you know things like that are probably good to add in going see Christmas lights and and fun things like that. But I agree although I do get stuck. I just want to bake every single kind of cookie that I could possibly think of. But then I sit there and I eat like six a day and I'm like, no, no, no, no, no. Yeah. So moderation. Yeah, I guess yeah, this is the best thing to do. What if we get you know, it can be stressful, the holidays can be stressful, because we're super busy. And then we want to try to stay on on a good regular eating habit. How do we kind of reduce our stress if we get too anxious about you know, staying perfect during the holidays?
Carolyn Williams:Yeah, you know, holidays can be really stressful. And I feel like when you're a parent or once you have children, that stress level goes up even further especially, you know, just navigating family and which to see and Travel and all that kind of thing.
Maureen:And you're the magic maker for the whole holiday season. So it does, it gets stressful, it gets overwhelming.
Carolyn Williams:Yeah and you kind of set the tone for the house. You know, I have found what's really key for me is to I'm a morning workout person, and so is just getting some activity and getting my morning workout in doing that really kind of grounds me for the day to handle a lot of other stuff. And then this kind of came later, and I'm still working on it. But you know, realizing like, it doesn't have to be perfect, everything doesn't have to be perfect. Um, you know, like, they're, they're not necessarily going to remember, you know, some of the little things that happened or where you went or where you did, it's more, you know, them spending quality time with you. And so, you know, kind of using using that to dictate even some of your decisions. If you're having trouble, you know, what, what's best for your little immediate family, you know, what's going to keep what makes what makes y'all happy? You know, what, what's gonna be the best for y'all, which I know is hard. But, um, you know, just kind of letting go of perfection and these expectations of places you're supposed to be your things you're supposed to do.
Maureen:Yeah, absolutely. And every day, but especially around the holidays. So you are the anti inflammatory food guru in my mind. So how can we incorporate those types of foods into our holiday menus?
Carolyn Williams:Yeah, well, you've you know, a lot of your squash are excellent sources of like your beta carotene in your antioxidants, they're like your butternut squash, your even sweet potatoes. So those are probably already in some people's menus. So you know, maybe lightening up those, those recipes a little if they are on the left healthy side. My favorite thing to bring up is, like if we're getting together as a family for a big meal is a big salad. Um, usually everybody wants some even though you know, that's not typically what you what you think you want, when you hear the menu, but you know, usually you're pretty devoid and vegetables and fresh vegetables. And it's kind of welcome that you know, having salad on your plates kind of welcome. You know, when you have a bunch other start to your high fat things. And your leafy greens are one of the best things you can eat every single day. So getting those leafy greens in there, you know, snacking and fruit if you do get hungry, and a lot of times during the holidays, you know, we're we're eating rich foods. And so you know, sometimes it's, you know, we don't really have a need for snacks, but incorporating you know, maybe fruit or part skim cheese sticks, kind of just simple, wholesome, nutritious foods. Berries are really great. One of the some of the best fruits when it comes to reducing inflammation.
Maureen:Great. That's, that's Yeah, that's great to add. So, you know, back to our kids sometimes being picky eaters, what if they're not interested in our food choices that we choose for the family for the holidays? What What would you say for parents? What should we do that if our kids act out at the holiday dinner table?
Carolyn Williams:Yeah, yeah, I don't know if it's just my kids, but I've talked to some friends as well. And usually that holiday meal that's so special and traditional to us, is not a hit with kids. And you got to realize even though they the dishes may contain foods that they've eaten before, and even foods that they like, these are all new things to them. So you know, I try to have some fresh fruit on hand, usually there's some kind of lean protein turkey or ham or something. have that on hand, um, dinner roll, you know, thats, but I try to just build their plate from what everyone else is eating and but kind of simplify it some and then maybe add on a few things that I have on hand like some berries or fruit or, you know, milk or that kind of thing. And but, you know, not pressuring them necessarily, because this isn't a special meal to them necessarily. This is when you're kind of throwing it into that you want to be a special meal to them, but it's not. It's a lot of new foods. And, you know, kids have to be introduced to new foods like numerous times until they accept it and they like it.
Maureen:Yeah, and having something on the plate that they're comfortable with how helps I know for my son, it goes a long way. If I'm adding new foods to his plate that I'm not adding a lot of them, and I kind of lessen the amount of everything on the plate, he does better because I think he gets overwhelmed. So those are good things to keep in mind. So what does the holidays look like at your house? What are some of your favorite holiday traditions that you share with your family?
Carolyn Williams:Oh, gosh, um, we have, I have a very big extended family. So not last year due to COVID. But usually, we all still get together. This includes mom, my mom's siblings, and cousins and all that kind of stuff. So usually, there's about almost 30 of us that will get together Christmas Eve and then Christmas day and it's really fun at with my just immediate family. We, my son loves the lights and loves the Christmas like inflatables, now that, you know, seemed so big, so he's almost he's 11. And so he's had taken some ownership and you know, he'll beg me to get him down, like, you know, the day after Thanksgiving around Thanksgiving and let him set him up and do them and, you know, so he really likes that it's kind of become a little thing for him. Um, we always cook Christmas cookies. You know, we do a little baking but not not a ton, because I know we're gonna get it elsewhere. But we do some Yeah, yeah.
Maureen:Yeah, that sounds like us. We're into the cookies and the lights. I also have a huge family. I'm hoping this year is a little bit more normal than last, because I also had a baby. Nine days. No, yeah, no 10 days before the holidays started. So we were all locked up. So it'll be nice to hopefully get back to a little bit of normalness this year. I'm hoping and share those family traditions again, are there any recipes that you're that you particularly like that you make with your family over the holidays?
Carolyn Williams:You know, I have to admit, I because I have such a big extended family and I I've never hosted a big dinner, I've go to my mom's or I go to other families. Um, I haven't really taken on the role of making like those recipe like knives that everybody wants, I kind of lucked out, I think I end up I end up bringing usually, you know, the advertisers, I always bring a big salad. It's usually got fruit nuts in it and that kind of thing, but the big leafy green salad. So I can't there's a lot that I eat. But I can't say that there's necessarily, you know, things that we make at our house.
Maureen:I would agree. You know, it's funny because the men in my family are amazing cooks. You know, my, my husband's cousins actually like a professional chef. So they take over with everything's, I just sit back, I'll make the cookies with the kids, you know, a couple weeks before but that's I set the table. And then I enjoy myself. I'm with you. It's it's nice. You know, when we share when our family members are the good cooks in the family, take some stress off. Definitely really nice. So thank you so much for joining us today. It's been great to talk to you just about health in general. And you know how we can tackle these holiday seasons in a balanced way still getting our kids to have the joys of some treats that come with the holidays, but also making sure that we're sticking to routines, and everyone is not going off track too much. So it's really important and I'm I'm so glad that we got to talk to you about it. You have you are a wealth of knowledge that we love at KIWI a d I really appreciate you joini g us today for this conversatio
Carolyn Williams:Thank you for having me. You know it's just kind of trial and error and learn error and learning. You know what works and what doesn't. But the holidays?
Maureen:Absolutely. Start cooking smarter an healthier with Carolyn'
cookbook Meals that Heal:1 0+ every day anti inflammatory r cipes in 30 minutes or less. W th more than 100 quick and t sty recipes featuring natural h althy ingredients that have r searched back abilities to c ol inflammation, balance gut h alth and detox the body meals t at heal will show you how to p event future diseases as well a heal or improve most c nditions by making a few s mple changes to your diet. C rolyn's next cookbook one pot m als that heal is scheduled for r lease in spring of 2022. So m ke sure you pre order now. L oking for more healthy eating a d fall. Break down the c nnection between food and m ntal wellness and explore how f od diet supplements and daily h bits can make for a truly h ppy eating and the happy e ting podcast available on A ple podcasts. Here's what's n w at Moms Meet and KIWI agazine. Find amazing recipes nd crafts perfect for fall on iwimagonline.com. From a pl nt based Thanksgiving feast to Pine Cone placecard holders to tips on teaching your kids gr titude, you'll be able to ce ebrate the giving season with ea e. We've got some amazing sa pling and opportunities going on at Mom's Meet. Right now you an apply to try Choice rganics, Jasmine Green Tea, ther World plant-based pancake nd waffle mix, and Healthy Heights grow daily kids 3+ pr tein and nutritional mix. Th s episode is brought to you in art by Chelan Fresh Lucy Apples. The Lucy family of apples re not only beautiful on the out ide, but they promise to delight consumers with their surpris ngly ruby red flash inside round in the heart of Central Washington by a small group o fourth and fifth generat on growers. The Lucy Apple i a cross between a Honeycr sp and an Arlie red variety Each Lucy Apple boasts an unfo gettable flavor and continu s to delight with natural y read flash inside. Find re ipes and a store locator at Chel nfresh.com/lucy-apple Thank yo everyone for listening today. M ke sure you hit the subscrib button so you don't miss the latest podcast episodes And thanks for conqueri g healthy living at all ages and stages of life with us.