Episode 17: Lunchboxes

Episode 17: Lunchboxes

Today, I'm diving into an incredibly timely topic – lunchboxes. With most of Australia's kids heading back to school this week, it feels like the perfect moment to share some insights on how to tackle the lunchbox game.

I thoroughly enjoyed the school holidays with my little ones, but I'll be honest – my hubby and I were counting down the days until they were back to school, craving that routine and structure. And let's face it, who doesn't find comfort in a bit of routine?

Whether your kids are already in school or still at home or in daycare, the tips I'm sharing today are going to be super relevant. How you organize a lunchbox is pretty much how you'd handle lunch at home. Plus, those snack platters? Yeah, similar strategies apply.

As I scrolled through old pics of my kids' lunchboxes over the years, it hit me – the lunchbox has evolved. When they were little, I could sneak in more plant-based goodness, but as they've grown, the allure of the junky snacks increased. Tiny teddies, Oreos, shapes – you name it, the requests kept coming.

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Highlights:

Introduction (00:00.078)
Lunchbox Evolution and Preparation for Children (02:29.55)
Nutritional Balance for Children (04:48.366)
Lunchbox Components for Children (07:11.79)
Carbohydrates in Lunchboxes for Children (09:35.47)
Protein in Lunchboxes: A Parent's Guide (12:04.238)
Boosting Protein in Children's Lunchboxes (14:26.51)
Promoting Vegetables in Lunchboxes (16:40.782)
Healthy Lunchbox Components (19:04.878)
Nutritional Balance in Lunchboxes (21:32.622)
School Lunch Ordering and Parenting Strategies (23:54.734)
Promoting Nutritious Lunches for Children (26:17.934)
School Lunchbox Tips (28:37.838)

Show notes

READ TRANSCRIPT

Show Notes

So, in this episode, I'll be breaking down the evolution of lunchboxes and sharing my insights on keeping them healthy while meeting your kids' cravings. Here are five key discussion points to give you a sneak peek:

1. The Evolution of Lunchboxes: Reflecting on how the contents change as your kids grow older.

2. Navigating Requests for Treats: Managing the shift from wholesome snacks to more indulgent treats.

3. Adapting to Different Family Dynamics: Recognizing that lunchbox strategies vary based on busy schedules and different family setups.

4. The Core Components of a Healthy Lunchbox: Detailing the five key elements – good carbs, protein, fruit, veggies, and healthy snacks.

5. Balancing Healthy and Treats: Discussing the importance of finding a compromise between nutritious choices and occasional treats.

And, hey, if you're keen to explore more about crafting the perfect lunchbox, I've got a free lunchbox guide waiting for you at www.nourishwithkarina.com/lunchbox.

Join me as we delve into the world of lunchboxes and find that sweet spot between what's healthy and what our kids will eat. Remember, it's all about balance! I can't wait for you to tune in and soak up these lunchbox tips. Until then, happy listening!

Learn more about my membership program, head over to: https://nourishwithkarina.com/membership

Introduction (00:00.91)
You're listening to the Easy Feed Podcast, episode number 17, Lunchboxes. Hi there, I'm Karina Savage and with over 20 years experience feeding children, including my own, I've learnt all the secrets that busy mums need to get their children eating better and actually enjoying healthy foods. So a huge welcome to the Easy Feed Podcast. Welcome back. It's so good to have you here.

Today, I'm talking about something that is very timely, lunch boxes. This week, most of Australia has gone back to school, and if your children are of school age, then congratulations. I did enjoy the school holidays with my children, but my husband and I were also very ready for them to go back to school and learn and just get back into a routine. I think everybody seeks comfort in routine and structure.

And we were ready for that. If your children aren't school age yet and they're still at home with you or in daycare, then well done. You are doing well. And these tips today are still going to be very relevant for you because how I would organise a lunch box is how I would organise lunch at home. And also, you know, snack platters and things like that. You can adopt simkarinailar strategies for preparing, you know, a healthy brunch or lunch snack.

plate as well. Over the past week, as I've been scrolling back through old images of my children's lunch boxes from when my daughter was in kindergarten or reception, year one, moving through to she's now year six, I've realised that the lunch box has evolved over this time. When my kids were younger, and by this I mean probably five, six years of age,

I was able to get more plant foods into them and less of the junky snacky treats that they want. And as they get older, they start to see what other kids are having at school and the requests for the tiny teddies, the Oreos, the shapes, the burger rings, all of those more junky foods, those requests increase. So I've definitely noticed the

Lunchbox Evolution and Preparation for Children (02:29.55)
percentage of the lunchbox that was fruit and vegetables, especially vegetables. Whilst they are still in the lunchbox, there is definitely an increase of those other treat foods. Obviously, I still try and keep them balanced, but I've definitely noticed that it's evolved. So perhaps, you know, when they were younger too, they only had maybe one snack for morning tea, because now they have two. I must say, I still try to put, you know, as many veggies in, but I

feel like maybe it's just because they are eating more carbs because they're hungrier, there are more of those carb foods in there rather than being in a 50 % plant -based. So I think you'll just notice that as your children get older, their lunchbox will evolve. And for as long as you can keep the sugar and the treats out or to a minimum, then amazing.

but they will change as it will change as they get older and the requests will come. So if you have two or three year olds, then enjoy this time and perhaps be prepared for when they are a bit older and those requests start coming. I think it's also very important to mention that lunch boxes will be very different for different families. So some families have two working parents that are very, very busy and don't have much time or any time to

Prepare lunch boxes and sometimes lunch boxes can't even be put together on the morning of, they need to be put together the night before or, you know, cheese sandwich is frozen at the beginning of the week. So lunch boxes will be very different for different families and there's absolutely no judgment. This is totally fine. If you can't put together, and in fact, I should say no one should strive to put together that Instagrammable

style lunchbox because I don't think that's real life. We don't need to be aiming for perfection. We just need to be aiming for good food that our children will enjoy and eat. It really just needs to be a mix of these key things that I talk about in a sec. But at the end of the day, if you know, you're not ticking off all of the areas that I do talk about in a sec, just remember that

Nutritional Balance for Children (04:48.366)
There are five to six opportunities each day for a child to eat. And if it's not possible to get, say, healthy fats into their lunchbox, don't stress because you can give them healthy fats at other parts of the day. So we can top up at other parts of the day if needed. And that does take the pressure off getting everything in to the school day or the lunchbox. Or as I said, sometimes I say the same thing for dinner, if they're not eating everything at dinner.

That's okay. We can make up for it at other parts of the day. And this is where often I say snacks are so important because they can really top up those nutrients that may be missing from other main meals such as lunch or dinner. I always like to talk about a nutritionally balanced week rather than a nutritionally balanced day. So do your best, but at the end of the day, they have to eat it and like it too. Or I should have probably said like and eat it too.

And you would rather them have something in their stomach than they throw it all in the bin at school and because they don't want to eat it and then they're hungry. And then they have no carbohydrates in their system and their brain doesn't have any fuel to learn and concentrate. So it needs to really be a compromise between what is healthy and what they will eat. And that balance for me anyway, has changed slightly as my children have moved from, you know, preschool kindy through to middle and upper primary.

But at the end of the day, those core components are still there. And that's what we really want to be focusing on. So what are these five key components of a healthy lunchbox? Number one, good quality carbohydrates, slow release carbs, high in fibre where possible. Number two, protein. Protein containing foods that could be meat -based, that could be non -meat -based, probably

Even better sometimes if it's really hot, but you can always use cooler bags. Number three, fruit. Number four, vegetables. And number five, healthy snacks. And on top of that, a little treat is fine, especially, you know, once your kids reach sort of seven, I think you know, really want to be considering a little healthy treat if they're asking for it. If they're not, and they don't care less, then amazing. Don't worry about it. Hold off for as long as you can, but...

Lunchbox Components for Children (07:11.79)
they're asking for it, then I would put it in because a little treat here and there is, or a little treat in the lunchbox is going to make them feel normal. They're going to enjoy it. And it's going to mean that they're less likely to sneak food later on. Now we'll go through those five key components in a minute, but I just wanted to point out that if they're wanting the same thing every day, that's okay. But if you can vary a little,

then great. At the end of the day, as long as they're getting most of those five key components, it's no big deal. But the benefit of changing it slightly is that you do expose them to new things. And this can help to stretch their intake more quickly or broaden their overall variety of foods more quickly. So if they want the same thing every day and they really won't budge, then

That's okay. They're still getting fueled up. They're still getting nutrients at school. They're still able to concentrate and run around and play. But if you can change it a little bit, then that's great too, because then it will just increase their variety and will slowly stretch and improve their variety over time. Now I've got a great lunchbox guide for you. If you want to head to www .nourishwithkarina .com forward slash lunchbox, and you can download your

free lunchbox guide there. That's www .nourishwithkarina .com forward slash lunchbox. So head there and you'll be able to download your free lunchbox guide, which gives you more examples of the different components of what should go into a lunchbox that I'm going to talk about today. So let's start with the first one, low GI carbohydrates, high fiber whole grain carbohydrates. That's what we should be aiming for.

as a component of our children's lunchbox. Now, I have a whole blog on bread, whether it's grainy or wholemeal or sourdough, you can read up on that, but really at the end of the day, whole grain is best, wholemeal is second best if you can get that into them. It might be sourdough, which is also a good option. If they don't like bready things, you could try like a whole grain or wholemeal wrap, or you might try

Carbohydrates in Lunchboxes for Children (09:35.47)
whole grain rice cakes or corn thins. Popcorn's also a really high -fiber, good quality carbohydrate to pop into the lunch box that might be a part of morning tea. Other carbohydrate options include pasta, brown rice, quinoa, potato, noodles. Depending on whether you're serving like a sandwich or wrap style lunch or leftovers, there are lots of options for carbohydrates.

It's important that there are carbohydrates in the lunchbox so that our children have enough energy to fuel their day. Their brains need carbohydrate to concentrate. Carbohydrate is the primary fuel source for our body. And this is what our children are going to be using when they're running around the schoolyard at recess and lunch. So good quality carbohydrates is a must in our children's lunchbox. If they don't like sandwiches,

We've got wraps and rice cakes, as I said, and a thermos is a great idea to pack other quality carbohydrates such as it might be spaghetti bolognese or it could be risotto. It could be a microwave potato that you top with say cheese and mayonnaise or baked beans. It could be that you use the thermos to store cool food or cold food from the fridge, such as tuna mixed with rice and mayonnaise or cold leftovers if your child prefers cold leftovers.

It might be edamame that you pull out the freezer and you pop a bit of salt on and you pop into a thermos, or it might be sushi that you store in a cold thermos. So thermoses will typically operate as both hot or cold. For a thermos that you want to store hot food in for the day, I would always pour boiling water into that thermos and let it sit for a few minutes to heat up, then heat up your leftovers, then tip out the boiling water.

and then pop your leftovers in and seal it up. For storing cold food in the thermos, I would pop the food in the thermos and then pop it in the fridge or the freezer if you're really time poor, just to chill it right down and then pop it in the lunchbox from there. So really depends on whether you want to take it hot or cold, but you can use a thermos for both and it can certainly increase the variety of foods that a child can take to school. If we talk now about

Protein in Lunchboxes: A Parent's Guide (12:04.238)
Protein is a component of the lunchbox that I think I've struggled with protein with my daughter, especially in the lunchbox. And it's really because she hasn't really loved a whole lot of meat in her lunchbox. And to be honest with you, I cannot stand the pork industry and ham and bacon and from a personal perspective, the cruelty that occurs there. So I avoid ham and bacon, but even

you know, chicken and things like that, I've struggled to get into the lunchbox and then know some people worry about, you know, if it gets warm, food safety. So certainly chicken is a great option if you pop shredded chicken in with lettuce and mayonnaise into the lunchbox, or you might do eggs. Eggs are a great option. You can mash them up with mayonnaise. You can pop a bit of curry powder in them if you think your child will like that. If they've got more mature tastes, you can pop them in as

hard -boiled eggs whole, if they like them that way. Or you can include egg in a zucchini slice or something like that in a baked good. Other options that are more vegetarian based, we have chickpeas. So chickpeas are really nutritious. They can be in the form of, you know, they can be whole or you can do four bean mix, which is a mixture of legumes. You can do hummus, which is a great option and you can get little individual.

portions there to pop into the lunchbox. Tuna is another great protein to add into the lunchbox and it can be either mixed with mayonnaise as a sandwich or it could be served with rice, you know, in a cold thermos. You've also got nut free peanut butter and these are made generally with either chickpeas or soy. Some of them are called wow butter, he not.

And also School Safe is another name of one. The other way to increase your child's intake of protein in the lunchbox, and certainly this is what I relied upon for many years with my daughter who really struggled to get enough protein into her lunchbox. I struggled to get it in because she wouldn't eat it. I used my black bean brownie, which is an amazing recipe loaded in protein. It's got a tin of black beans, it's got three eggs. So it's a really rich source of protein.

Boosting Protein in Children's Lunchboxes (14:26.51)
And it's a great way to boost the protein content of your child's lunch box. Moving on to fruit and vegetables. With fruit, really any fresh fruit is fantastic. Skin on where possible. And the reason for this is because it's higher in fibre and also phytochemicals and nutrients that sit just inside the skin. So with fruits such as apples and pears, we really should leave the skin on where possible. And a good little tip.

probably more so for home with apples is to leave the skin on and then finely, finely slice them in rounds and call them apple chips. And it's just a really good way, especially if you've got younger children, to try to increase the acceptance of skin on apples. If your children are bringing their fruit home, then do try offering in different ways, such as chopped fruit, or you might pop it onto skewers and that could be fun, or try different shapes.

Now again, for the really time poor mum, this is not something that you need to do. It's just a strategy to try to increase your child's acceptance of fruit if you're really struggling to get them to eat it. And look at the end of the day, you can always send in vegetables instead of fruit if they prefer vegetables.

Which leads me on to vegetables. For vegetables, I would encourage you to include two to three different coloured vegetables in their lunchbox every single day. And this is something that I've been really consistent with with my children throughout their childhood. And the reason is because I really wanted them to get used to having colour in their lunchbox all the time. Whether they ate it or not, I wanted them to have it there. And they have gotten better and

You know, it has stretched their intake because of that repeated exposure. And it can be a really tiny amount to start with. If you, if your child's super fussy, have a tiny amount to start with, you know, if they're really, really, really reluctant to try anything, put something the size of the thumbnail in there, like one olive, half a cherry tomato. So put a tiny amount of vegetable in there, but a couple of different options to try to increase acceptance.

Promoting Vegetables in Lunchboxes (16:40.782)
And just to build that exposure. You can also hide them in muffins, you know, hide them in different, there's plenty of recipes out there with hidden vegetables. And certainly I've got them in my membership as well. But at the end of the day, you also want them in whole form in the lunchbox, or I should say a little bit of the whole form. Might be a tiny bit of diced capsicum and a bit of carrot or, and try carrot in different ways. Don't just give them.

thinly sliced carrot, maybe try grated carrot, maybe try carrot rounds, maybe try carrot that has been finely peeled with a toothpick poked through it to make it a bit more fun. Again, if you don't have the time, don't stress, but that's another option. So trying different versions of the same vegetable can really make a difference and make it fun and just change their mindset, change their thinking. And that can be all you need to do. And then voila, that vegetable's in their repertoire and you're celebrating.

quietly. You might try dried vegetables. So you might try dried broccoli or dried cauliflower. You know, there's plenty of dried vegetables out there. Just watch the sodium content. So look at the sodium per hundred grams there. You might try dried fava beans and remember those legumes like the baked beans and things like that. They do also count as vegetables. They are rich in fibre. They are rich in nutrients. We do want to try to put some fresh coloured veggies in there as well though, where possible. At the end of the day, making it

fun, if possible, can increase their acceptance. So if there's any way you can make it fun, then go for it. I've also recently seen, and this is probably a tip more so for at home, but you get a rice cake or a corn thin and you cover it with, you spread it with cream cheese or hummus. And then you kind of make a face with fruit or vegetables. The eyes might be a couple of little bits of, you know, black olives that have been sliced and then a little bit of capsicum for the nose and then a little bit of cucumber or carrot for the mouth.

just to make it fun. So again, when it's fun, kids are going to be more interested and more likely to eat a food, especially if it's a food that they're still learning to like and isn't part of their regular repertoire yet. Okay, let's move on to the fifth one now, which is healthy fats. And by healthy fats, I'm talking tuna, fish, smoked salmon, it might be olives, or it might be that you've used olive oil.

Healthy Lunchbox Components (19:04.878)
in a dish that they're taking. So it might be that you've used olive oil in their spaghetti bolognese that they've taken for lunch. And I would always use Australian extra virgin olive oil because that is really rich in amigas and nutrients, vitamin E, antioxidants, it's liquid gold. And I guess that's a bit of my nonna coming into me here, but it actually is. It is really the best oil that you can use for cooking. I use it for everything except for my black bean brownie. Avocado is another great.

fat to add into the lunchbox. So whether it's in pieces of avocado on a skewer, whether it's mashed up into a sandwich, whether it's as a guacamole, avocado is a great one if your child likes avocado. Otherwise, we've got seeds. Now we can't send nuts, but we've got seeds. So we've got sesame seeds and tahini, and that's often in hummus actually. Or we've got hemp seed and black seeds, which I love putting into baked goods. And in my membership, I've got recipes with

hemp seed and flax seed, because not only are you adding amigas, but you're adding fiber, it's good for their gut health. And if you can throw some of them into the lunchbox, you know, at least a couple of times a week, then you know that your children are getting all these extra nutrients and you just feel good about it, right? So on a Sunday, if you could take, you know, 30, 40 minutes just to make one or two things, then you're really going to help set your child up for a healthier week. And often it's just making one little tweak.

here or there that over the days and the weeks and the months really adds up and you're really adding valuable nutrition to your child's life with just those simple little changes. Okay. So just to summarise, we've been through the five key healthy components of a healthy lunchbox. We've got good quality carbohydrates that are slow release, high in fibre, you know, ideally those low GI high fibre whole grain type carbohydrates.

We've got number two, protein rich foods, whether they're animal or non -animal. We've got fruit, vegetables, and finally, healthy fats. Now, if you're really struggling to get healthy fats into your child's lunchbox, don't stress. We can get in in other parts of the day. So we can add it into dinner. We can add it into an afternoon tea. You know, it might be pesto, there's nuts we can add in, you know, other parts of the day, not at school. So don't stress if you can't...

Nutritional Balance in Lunchboxes (21:32.622)
get healthy fats or, you know, one of these healthy components into your child's lunchbox because chances are we can get it in other parts of the day. So remember, and I don't even like to talk about it as a nutritionally balanced day. I like to talk about it as a nutritionally balanced week, just to take the pressure off. So look, do your best, but if you can't get everything into the lunchbox or they're not going to eat it, don't stress, we'll get it in other parts of the day or the week. So what do we do about sugar in the lunchbox?

My advice is if they're under seven and you can get away with nothing sugary, then amazing, then go with it. But if they're wanting a little treat in the lunchbox and you're at that point, then go with it and include something small with all the healthy stuff that they can enjoy as part of their day. And that's going to be a much better compromise. And you're teaching them how these sugary foods

fit into a healthy balance lifestyle. Because if you don't, then they're probably going to eventually start sneaking and hiding these foods from you. If your child's young and their healthy treat is your black bean brownie, then amazing. But if you're at the point where your children are seeing their friends having chocolate Oreos or chocolate donuts or, you know, burger rings, and you're really fighting that battle every day, then trying to include something of that.

style that's small every day, but obviously not ridiculously high in sugar. So it might be, you know, a little one or two little chocolate cookies, or it might be a little chocolate muffin, or it might be a couple of squares of chocolate, just something small, but it's still chocolatey and treaty. So they still feel like they're getting a treat. And that's really important. It's not like they're guzzling down a can of drink.

soft drink a day. I looked today, some schools have quite sugary drinks that their children can order for their lunch and they can be consuming between five to 10 teaspoons of sugar just in a drink at lunchtime. So if you're putting just two little tiny bits of chocolate in their lunchbox and that's their treat and they're happy with that, then that's a really good outcome from my perspective in a child that's, you know, eight or nine years old, like my son yesterday. Into his lunch order, you know, on my phone, because the orders are on my phone, he'd popped in a this

School Lunch Ordering and Parenting Strategies (23:54.734)
drink and when I looked at the drink and I need to actually check again with the school because it's a new drink and I think it actually might not be the best option to be honest. Cause anyway, the drink that I looked at online had almost 10 teaspoons of sugar in this 350 mil can. So I'm actually going to follow up because that is not a good option to have on any school lunch order, online ordering system. So.

And I just said outright, no. So do have the confidence to say no to things like that. And say, look, every family's got different rules. And, you know, I'm not, I'm saying, no, I'm sorry. That's, that's the end of it. And same thing, you know, if they're going to, you know, soccer training or athletics training or AFL or whatever it is. And afterwards, everyone's getting a can of soft drink and you're like, well, we don't do that in our family. So feel free to have the confidence to say no, I'm sorry.

Every family's got different rules and yes, you can have a treat, but you're not having that treat because that treats got way too much sugar. I don't, I don't want you to have that tree or you don't even have to say that. Just say that's not a treat that mommy wants you to have. So feel free to have the confidence to hold your ground and say no to some things, but at the same time, a little bit of sugar and a little treat, I think is also good from a psychological perspective and also teaching them that, well, teaching them how these little treats.

bit into a healthy balanced life. So what happens when the school day is over and they come home and they haven't eaten three quarters of what's in their lunchbox? I'm sure for all the school age mums out there, you've experienced this. Well, I've certainly experienced this. And look, there's multiple reasons why a child, why my son, especially may not have eaten his lunchbox. It might be that usually they're too busy running around playing soccer.

Sometimes they're not hungry, but most of the time they've either run out of time, they're allocated eating time. But basically that's an excuse because I wanted to go, because he wanted to go play. And then in that situation you say, buddy, okay, well let's have a go at this now. And then after you can still have some afternoon tea. So I think a really good strategy and it's something that I'm trying to be consistent with and also reduces food waste, right? But it increases their nutrition because they're actually

Promoting Nutritious Lunches for Children (26:17.934)
eating the nutritious lunch that you've given them and wasting less food. And really trying to get into that habit of as soon as you get home, grab your lunch box container, pop it on the counter, unpack it. And if there's anything in there, then let's have a go at eating that before afternoon tea. Now look, that's gold standard. That's, you know, in an ideal world, but yeah, it doesn't always happen, especially when you get home and you're busy and you rush off to the next thing and then they're eating, you know, all these more junky foods and then.

nine o 'clock that night when you're unpacking their lunchbox, you find the lunchbox with all the veggies and all the good stuff is still there and you're like, so annoying. So if you can do that, I think it's a really good habit to get into because then it also reinforces to them that it's important to you that they eat that. And it's just, I guess, a gentle, subtle, positive reinforcement, but then they are eating it as part of their afternoon tea. So you're getting more goodness into them before they then have the other afternoon tea. And again, I've got.

Lots and lots of tips on afternoon tea and I've got a very healthy snacks list as well, which can be downloaded and I'll put that in the show notes, the link to that as well. In summary, lunch boxes will evolve as your child gets older and that's okay. We've got to adapt, we've got to adjust, but try to remember those five key healthy components and hold onto them as much as possible. Plus the little healthy treat, which I always like to include.

And that's because my children are older now. Okay. So they're year four, year six. If they're in, you know, kindergarten or year one, then I'd probably be putting those treats in less often. So I think it really is age specific. And if you can get away with none of those, and as I said, the treat is a black bean brownie, then amazing. Hold onto that for as long as you can. There's going to be different standards and different rules for each family. And that's totally fine. I respect that. And also.

There's going to be different amounts of time that different families have. So some parents will have literally no time in the morning and they're going to have to prepare, you know, as I said, the beginning of the week, they're going to have to have all their veggies chopped up. They're going to have to grab packets out of the cupboard and that's okay. You know, that's, that's real life, the survival. And then if you've got a bit more time, then great. Then you can, you know, have a bit more of a play with different things. And some of those things I talked about today, but there is no judgment as long as those kids.

School Lunchbox Tips (28:37.838)
have some food in their bellies at school to get through the school day, that is priority number one. So there is no judgment if it's just a basic sandwich and an apple and a muesli bar. You know, that's what I had, right? When we went to school, you know, things have changed so much these days and sometimes it almost becomes impossible to keep up with the standards. So don't feel that you have to provide an Instagrammable lunchbox because you absolutely don't.

It needs to be a really good compromise between those five key healthy components and what your child will eat. So I hope that's been helpful for you and given you some tips for the lunchbox. Please send me a message on Instagram if you've got any comments about this podcast and please leave me a review so that we can get this podcast out to more and more parents out there. Have a beautiful week and bye for now.

Just try to leave any self -judgment, self -doubt or judgment of your child or comparison out of it because goodness knows as moms, we could do with less of that, right? Okay. Let's wrap things up for today. Thank you so much for being here. I love that you're loving these podcasts. So please leave me a review so that we can get this podcast out to more and more moms and subscribe so that