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Child: Welcome to my Mommy’s podcast.
This episode is sponsored by Manukora Honey, and I don’t use a lot or pretty much any sweeteners in my house or in my life with the exception of honey. And so I have become quite the honey aficionado over the years, and I absolutely love this one in particular. This honey, this Manukora Honey is rich and creamy. It’s got a complexity of flavor that not a lot of other honeys have, and it has some extra health benefits. So aside from the honey I harvest from my parents’ backyard right by my house, this is the other only honey that I love to eat because of its taste and also the benefits that it has.
Now, I love honey actually in the morning first thing for a burst of energy after I get some protein or right before bed with a sprinkle of salt. This is a quick tip. It really helps my sleep. Of course, it’s also delicious to add to any beverage or food. And I find that the clean energy of honey is my favorite sweetener by far. But here’s what makes Manukora Honey different. It’s ethically produced by Master Beekeepers in the remote forest of New Zealand. And it’s a particular type of honey that contains powerful nutrients that specifically support immunity and gut health. The bees here collect their nectar from the Manuka tree in New Zealand. So the nectar is packed with bioactives and the honey that is produced has three times more antioxidants and prebiotics than the average honey. It also has a special antibacterial compound called MGO and it comes from the nectar of this tea tree as well. Manukora third-party tests every single harvest to make sure it contains MGO and makes these results available through their QR system so that you can see them as well.
So I love this, honey. It’s a game changer. And all you really need is a heaping teaspoon each morning to get the most out of the benefits. I especially love this just as an all-around support and immune support in the winter. So basically it’s honey with superpowers and incredible flavor, and you can try it easily, easier than ever. Head to manukora.com/wellnessmama to save 25% off their starter kit, which comes with an MGO 850 plus Manuka honey jar, five honey travel sticks, a wooden spoon, and a guidebook. That’s manukora.com/wellnessmama to save $25 on your starter kit.
This episode is brought to you by Alitura Skincare. And I have known Andy, who’s the founder of Alitura, for many years now. And I had him on my podcast to share his story of his recovery from a car accident that left him with internal injuries, a broken jaw, and all kinds of skin lacerations. Truly out of desperation to repair his own facial scarring, he began making his own natural skincare products at home, and Alitura was born. Andy knows how important it is not only to use clean ingredients, but to proactively use ingredients that will benefit and support the skin. So every component is pure and made with organic ingredients sourced from the far reaches of the globe with time-honored history. I truly have never seen anyone be as absolutely careful and well-researched and meticulous in their sourcing as Andy is with Alitura. Their handcrafted skincare products are made from ingredients sourced in Hawaii, and bees native into the area accelerate the pollination of flowers, which form the base of many of their unique blends.
And their secret really is in the formulation, which Andy has absolutely dialed in. This is fueled by his personal passion to meticulously source the time-tested best ancient skincare remedies, and he discovered a fascinating assortment of plant botanicals that are truly medicine for the skin. They package everything in Miron glass, which is a high-quality material sourced from the Netherlands that blocks artificial light to preserve the quality of all of their products. And the special glass is used in place of synthetic ingredient preservatives for top-grade quality. Their products contain zero filler or toxic ingredients that harm your skin, and every ingredient serves a purpose. So what started as a natural healing journey for Andy after facing a life-threatening accident has become a premium quality natural skincare collection that is celebrated by over 100,000 people worldwide, including me. I absolutely love their gold serum if you’re going to try anything. And the mask is absolutely amazing. Check out all the products at wellnessmama.com/go/alitura and use the code wellnessmama for a discount. So again, that’s wellnessmama.com/go/alitura. Make sure to use the code wellnessmama for a discount.
Katie: Hello and welcome to the Wellness Mama podcast. I’m Katie from wellnessmama.com and I am back today with Liz Marino for more really practical, actionable tips, this time specific to eating more protein from clean, real food sources. You guys have probably heard me talk on here before about the importance of protein consumption. And in today’s episode, Liz goes deep on how to actually practically implement this in every meal from breakfast to dinner, in snacks, specifics of how she sources it, bulk prepares it, kind of hits minimum thresholds with each meal, and so much more.
We also talk about how to do this with a family and some strategies for just making sure we’re hitting that protein minimum each day and how big of a difference this can make, especially for women when we just hit that protein minimum and hydrate well enough. Liz also has some amazing free resources that I will link to in the show notes, including some 30-minute, one pot healthy dinners and her protein guide. Those are both gonna be in the show notes. And Liz is the co-founder of The Clean Eating Couple, which I will link to as well. But it’s a website that focuses on easy, healthy recipes with simple ingredients. So let’s jump in and talk protein. Liz, welcome back. Thanks for being here again.
Liz: Thanks for having me. I’m excited to chat again.
Katie: Well, if you guys missed it, our first episode, Liz shared some really practical tips for eating clean on an affordable budget and without spending all of your time in the kitchen. Some really practical tips in that episode. I will link to it in the show notes. And in this episode, I’m excited to get to step on one of my favorite soap boxes and talk about protein consumption, also from a very practical perspective. I will include some background episodes as well from doctors speaking about the importance of muscle and protein consumption, especially as we get older. And I know that many of us understand the importance of consuming enough dietary protein and still might struggle with actually doing that in practicality every day. And especially when we’ve got a family involved and now there’s all these people that need to eat more protein and it’s now a whole logistical thing.
So Liz, in this episode, I’m really excited to dive deep. I know you talked a lot about this on your website and your social media as well, but into practical tips for, how we can really incorporate in a sustainable way, the adequate amount of protein consumption into our diet in a way that also tastes good, that isn’t a full-time job, that isn’t stressful. I do feel like this is such an important factor. Like I said, especially as we get older. So I’m really excited to learn from you today.
I know we’re going to go in a lot of directions with this as well. But to start broad, maybe walk us through kind of your stance on protein consumption, and then we’ll get into some specifics on how to incorporate this throughout the day.
Liz: Yeah, absolutely. So I am with you. I am stepping on the soapbox and I will talk about eating enough protein forever. It has been something that has been so helpful for me and it’s really been kind of transformative for me the past couple of years as I’ve been pregnant, breastfeeding, losing weight. It has just really kind of changed my life. So I’ve always prioritized protein. I’ve always known how important it is, but this past two years, I really have been very serious about it and very serious about hitting my protein goals every day.
And with that being said, as you mentioned, we all kind of recognize that it’s important, but it can be challenging to really prioritize it. It is something that I don’t think comes easily and you kind of need to be intentional about doing it, especially in the world we live in where most food, is not protein heavy. And most items that we see, whether they’re grab and go, they’re kind of mismarketed and made to seem like they might be high protein, but they’re not.
So it’s been something I’ve really prioritized this past year. And there’s been a couple different ways that I’ve done it. And I feel like it might be helpful if we go maybe by meal time to kind of break it down. Do you think that would be good?
Katie: Yeah, let’s do that because I know it does change a little bit throughout the day.
Liz: Yeah. So I feel like breakfast is a big opportunity and this is a big generalization, but especially for women. I know there are a lot of us that wake up and we have our coffee and we’re busy getting our kids out the door or getting to work or whatever we’re doing. And then it’s 11 o’clock and you haven’t even eaten anything. And that is just might not be the best thing to be doing. I know some people like to fast, but for me, the morning is a good opportunity to kind of front load the day with enough protein.
So there are a couple of different ways that I like to do this. I think the easiest one for pretty much everyone is making a smoothie. And while in a perfect world, we would all sit down and have like a beautifully cooked breakfast, like we also have to recognize that that might not be our reality right now. So smoothie is a really awesome way to get that in. I do want to point out though, there are a lot of smoothie recipes out there that are just blended fruit. That is not going to get you enough protein. You need to amp it up in order to make it actually filling and to make sure that your blood sugar isn’t going to go through the roof and they are not going to be hungry in 20 minutes.
So for, if you really want to make a protein loaded smoothie, this is something that I did immediately postpartum, and I’m so glad I did because it really fueled me throughout the day. I would do some frozen berries, like a quarter cup of blueberries because they’re kind of a low glycemic fruit. I would add in frozen spinach. You’re getting a double whammy here of protein, and you’re going to get in some veggies because I know veggies usually don’t come along with breakfast for a lot of people. So a lot of frozen spinach. You really can’t taste it when you’re blending it, especially with your berries and protein powder in there. So load it up, a couple cups.
A protein powder of choice. I like to use a grass-fed beef isolate protein. Personally, whey doesn’t work for me. It really bothers my stomach. So that’s a good option if you also have that kind of dietary restriction. If not, there are fantastic whey protein brands out there. There are some vegan protein options out there. I don’t really like a lot of the vegan ones, but there are some out there if you need to choose that too. And then if you could do dairy, nonfat Greek yogurt or cottage cheese, is a great addition.
If you have those four things in there, between the scoop of protein powder and the Greek yogurt or cottage cheese, you’re looking at 35 to 40 grams of protein depending on how much you add in there, which is a lot and will keep you satiated, especially if you have the fiber from the spinach and the berries. So that’s my easiest breakfast option to really knock it out of the park first thing.
Katie: I was going to say, yeah, just to highlight what you said. I know it’s so much easier. I feel like, especially as a mom to like skip breakfast because we have so much going on in the mornings. And like you, this is something I have to be very intentional about prioritizing because I do notice I feel much better when I can front load protein during the day.
And there was actually some really interesting data about protein consumption as soon as possible after waking up and how that’s supportive of our cortisol levels and our sleep patterns. Because when we think about the two most kind of relevant signaling mechanisms for even our quality of sleep, our light and food. So I always encourage people to get morning sunlight to support that element. But then also when we eat enough nutrients and enough protein and enough micronutrients of which your smoothie has all of those. But when we do that as soon as possible after waking up, that’s like a safety signal we can send to our nervous system. And I find for women, especially for our hormones, that often is really supportive.
So I just always encourage people, if you want to do more of a time-restricted eating, try to stop eating when the sun goes down rather than skipping breakfast. And you might feel a whole lot better. And I love your, I’ll also make sure I put links to some non-whey proteins because those have been a game changer for me as well.
Liz: Yeah, there are so many great options out there. I mean, probably, I mean, only even about five years or so ago, there really weren’t many options for whey-free protein. So I’m really glad to see that there are amazing protein powder companies out there kind of recognizing the demand and making some good options for us.
But if you don’t want to do a smoothie, there are other options for you. I personally, I know this is like a sin, but I don’t like eggs. They’re just not something that I really like. I never have. I try cooking them a million different ways and they just don’t do it for me. But I know they do it for a lot of other people. So breakfast muffins are a really easy way to, you know, get those eggs in. I’m meaning egg muffins. They’ll mix up your eggs, a little bit of milk, cheddar cheese if you can do that, and add in a ton of sauteed veggies. You could do peppers, mushrooms, spinach, onions, whatever veggies you like in there. And you could bake them in little muffins. And those are a good grab and go option. They’re good for families, for kids.
And if you don’t even want to be bothered with washing out a muffin tin, you could just put it in a casserole dish and bake it in the oven and slice it into squares. And that’s even easier. I do that sometimes for my husband and daughter and they can have that throughout the week. So breakfast muffins or breakfast casseroles are really great way to do that. And you could even add meat to that as well. Maybe a high-quality breakfast sausage or browned bacon to even add a little bit more protein. That’s another really great option.
Katie: Yeah, I love those tips. And I think like we talked about in our first episode too, is anytime we can sort of front load the planning and bulk and work ahead, it also makes the barrier of entry easier because often protein is the part of the meal that takes the longest to cook. So if we think ahead and have sort of those parts pre-prepped, it makes the actual meal execution so much easier. And I feel like when it comes to protein, anytime we can lower that barrier to actually getting protein consumption, it makes it more likely that we’re actually going to hit our protein targets.
Liz: I totally agree. And then kind of going off of that, if you are really looking for low effort, high protein options, Greek yogurt and cottage cheese are fantastic sources of protein. If you can do dairy, most have 15 to 20 grams per serving. You could top it with some fruit or you could even do a savory option with maybe some chopped cucumbers or tomatoes if you want to get some veggies in there. So that’s a good option if you’re short on time to just quickly throw it in a bowl, top some fruit on it and call it a day.
And then this might sound weird, but eating non-breakfast foods is totally fine for breakfast. And if you can enjoy leftovers for breakfast, that’s even better because it requires absolutely no cooking. So eating non-breakfast foods for breakfast is one of my hacks. I love to just reheat a soup or a chili or whatever we had for dinner the night before and have that for breakfast.
Katie: Yeah, I feel like that alone is such an important tip. And I don’t know how we all sort of got programmed that only certain like breakfast foods are for breakfast. And like we kind of stick to, even when we eat clean, we’re sticking to like eggs and meat for breakfast or whatever it may be. And like, there’s really no reason we can’t eat an amazing soup for breakfast. I like remember years ago realizing that. And now I really love, especially soups for breakfast. Something about them, especially in the winter is so nourishing and I love that.
Liz: Yeah, I totally agree. Because I don’t eat eggs, I feel like I’ve had to get a little bit creative. So yeah, I love soup for breakfast. I love anything that’s like meat heavy, like a chili or something again, to kind of front load that protein for the day. I don’t know why it’s considered weird. It’s not weird in our house. I do it all the time. And it keeps me full and keeps me satisfied.
Katie: I’m curious how often, like how do you spread out your protein consumption throughout the day? How often are you eating throughout the day? I know there’s a lot of varying opinions about this and how many meals and how much protein we can digest at any given time. I know for me, I’ve just kind of learned to do this intuitively rather than being so regimented about it. But I’m curious if there’s commonalities for you in like the meal breakdown and how much protein you eat per meal and how many meals you eat per day.
Liz: Yeah, so I’m like you in that I kind of do it intuitively at this point. But if I had to roughly guess, I feel like it’s around four meals that are 30 grams of protein each. And we can talk about this now or we can talk about it after. But I feel like the snack, like the snack window is a really good opportunity for upping your protein because a lot of snack foods aren’t high in protein, but they could be. But for me, I feel like I kind of eat breakfast, lunch, dinner, and then a snack that’s almost like a nontraditional snack. And each of those have roughly around 30 grams of protein.
Katie: Yeah, I feel like 30 grams is a very doable amount. And then if you can make sure you hit that threshold, like anything additional is bonus. Like if you hit more protein, that’s awesome. But at least you kind of hit that minimum. And I know there’s a lot of research indicating that that 30 grams for most people is sort of the threshold for muscle protein synthesis and for like maintaining muscle and building muscle. So I love that that’s kind of the target you aim for as well.
But certainly let’s talk about high protein snacks, because I feel like just how we sort of designated certain foods as breakfast foods. We also designated certain foods as snack foods, and most of them are not very nutrient dense.
Liz: Yes, I completely agree with you. I would venture to say like almost all snack foods, you can’t see me, but I’m doing air quotes right now, have barely any protein in them. And in fact, they’re just kind of like usually filled with junk, whether that be junky ingredients or just, you know, no nutrients.
So I feel like snack time is a really great opportunity for upping your protein. If you are someone that is just eating an apple or a handful of fruit, that’s really not gonna keep you full. So just add on to it. Can you add a cheese stick and a Chomps maybe? A cheese stick has, you know, around seven to eight grams of protein and then a Chomps or a meat stick has, you know, 10 to 12 grams of protein per serving. And right there, you went from having a snack of an apple with no protein to almost 20 grams of protein. So I feel like it’s just kind of upgrading your snacks is like the best way to do that.
If you’re not into that, again, the full fat Greek yogurt or non-fat Greek yogurt or cottage cheese is a great snack. You could make it savory or sweet, kind of going back to what we talked about for breakfast. There’s about 18-ish grams in two thirds of a cup of yogurt, which really is not that much. It’s kind of the perfect snack portion. And you can kind of zhuzh that up too. If you wanna stir in protein powder, if you wanna stir in, I really like peanut butter powder. I don’t know if you’ve ever used this or peanut powder. It’s really high in protein and it’s delicious. So I like to add that into my yogurt sometimes.
Again, you could just do a plain protein shake, going back to what we talked about for breakfast. Usually, if I’m doing a protein shake as a snack, I don’t add all the extra stuff in it. Sometimes I’ll just do straight protein and water. Boring, but it gets the job done. And especially sometimes if you’re someone who craves sweets in the afternoon, a chocolate protein shake, while it’s obviously not the same as having a cookie or a cupcake, it can kind of satisfy that like, oh, I just want a little treat kind of vibe. So I do that.
And then again, I feel like I’m repeating what I just talked about for breakfast, but having a small serving of dinner leftovers is a great snack. If you had a dinner that has protein and carbs and vegetables in it, why can’t you have that as a snack, especially if it’s something that you really like? So that’s something that I’ll do. Maybe I’ll just have like half the serving that I would normally have for a lunch or dinner or breakfast. And that’s my kind of snack of the day.
Katie: Yeah, I love that. And I have this theory that, you know, obviously it’s no secret that we’re seeing sort of this obesity crisis happening in the U.S. And I also always think like our body is on our side. So if this is happening, what is sort of the root cause of why this is happening? And one of my theories is that it’s actually a protein and micronutrient equation issue in that our bodies are designed to need and have certain amounts of protein and micronutrients, especially. And those are the two things that are sort of depleted in the modern food supply.
And so it’s actually exactly right for our body to keep demanding food if we’re not getting enough of those two things until we do. But inadvertently, we’re consuming way more calories than we need without actually getting the basic nutrients that we need. And so I love that your approach really like helps people to meet that threshold of protein and also from, you know, real food sources that are also a good source of micronutrients. I think that for women, this is very hormone supportive, for growing kids, this leads to like better sleep and easier, you know, behavior. But that’s kind of one of my theories is that we just are simply not hitting those two thresholds. And that’s what’s creating a lot of sort of these blood sugar swings, these behavioral issues, sleep issues are all kind of going back to this lack of protein and micronutrients.
And so I love that your tips are so practical. I know some other ones in my house that I’ll share that have been helpful are I order this grill that can cook a perfect steak in three minutes. And so for my teenagers who are athletes, steak has now become like a fast food in our house. If they’re starving after practice, they can make a steak in three minutes, which means they’re getting their protein and I don’t have to cook it. So that’s been like a very easy one as well.
But also I love that you talk about Greek yogurt. I feel like for kids, this is a great, easy way to get them to consume more protein and they can sort of customize with chia seeds or with berries or with honey or whatever they feel like they need and that they’re craving. They can add protein powder. They can add, there’s so much you can do with Greek yogurt. So that’s always available in my kitchen.
Same thing, beef sticks are a staple in our house. We have a whole big box of them in the pantry. It sounds like that’s true for you as well. And then I always keep smoothie ingredients and eggs stocked in my fridge. I know you’re not a big fan of eggs. I had to avoid eggs for a long time, but for the kids, I feel like they can easily make themselves eggs or an omelet and customize it with leftover meat or vegetables or whatever. And so those are sort of like our staples in our house. And I feel like when those are available and those are the easy food sources, kids do tend to choose them. And I tend to see them have better sleep, better behavior, just in general, it’s so helpful across the board.
Liz: Yeah, I agree with you. And like I mentioned earlier, my daughter is still very young. She’s only one and a half, but we don’t really keep really any packaged and I’m doing air quotes again, snack foods in our house. My husband and I like popcorn, but she’s too little to have that right now. But other than that, I mean, it’s just not something that we have in our house for us to eat. So it’s not something that she will likely be having access to that often either. So I am right there with you with prioritizing that for our kids too, because I completely agree with you, what you said about the lack of protein and micronutrients.
And when you look in the snack food aisle, specifically, you’re also, there’s no protein, there’s no micronutrients. And then you’re combining it with the fact that these are modified and they’re created to be so hyper palatable that like, not only are you not being satisfied with them because they have no nutrients or anything in them, they’re just also so delicious. And they’re designed to be that way to make you eat more, to make you want more. It kind of sets us all up for failure.
So if you can prioritize, I think less packaged things, even the, again, air quotes, healthy package snacks, and just focus on eating the real food. You’re going to be a lot more satisfied. You’re going to be getting more protein. You’re going to be getting more micronutrients and it’s just overall going to make you feel a lot better.
Katie: I completely agree. Are there any other key takeaways or practical tips that we haven’t covered yet related to protein consumption before I get to some kind of wrap-up questions I love to ask?
Liz: Yeah, I just had one thing when you mentioned the Greek yogurt before. I was looking at my notes. Two little things that I like to do. The Greek yogurt thing, it’s not just good for snacks. It is good for adding into things that you want to make creamy. So it’s great for replacing mayo or sour cream. Like if you make chicken salad or tuna salad, it is an awesome option for subbing in with mayo to really amp up the protein. I make chicken salad with Greek yogurt all the time. It’s delicious. It’s creamy. And it’s also good if you want to make like a creamy rice dish or something like that. It’s a great way to add that texture without adding fat or you know, using ingredients that you don’t want to use. So it’s great for amping up the protein and still giving it that creaminess.
And then the other thing that I think is really great, specifically kind of when it comes to lunch or dinner recipes, something simple that you could do with almost any recipe is doubling the amount of meat that a recipe calls for. So say the recipe calls for one pound of chicken, you can usually just double it and it’ll be fine. If you’re concerned about the flavor or whether it be a sauce or a dried seasoning, you could usually like one and a half, the sauce or spices that it calls for. And it’s really not going to impact the flavor, but then you’re going to be left with a higher protein dish than whatever it calls for. Cause I do find that a lot of recipes usually only use like a pound of meat and you know, it’s made for six or eight people. And for my own protein goals and what we were talking about earlier, getting that 30-gram range, it’s not going to be enough when you kind of portion it out. So adding more meat than the recipe calls for is a great way to get more protein in.
Katie: That’s such a good tip, especially I feel like a lot of recipes and cookbooks. And even when I wrote a cookbook, I was told this, you know, try to aim for like four to six people and make a pound of meat last for four to six people. But if you’re trying to consume more protein than that per person, then it makes sense that you would increase the protein amount. And to your point, usually that is a pretty seamless process without having to add extra of the other ingredients. And so I love that, especially for families with kids, when you’re trying to get everybody enough protein and only have to cook one meal. So I love that.
I know that you have so many resources available on your site, including a couple of guides, and I will make sure these are linked in the show notes, but can you walk us through the resources you have available and where people can find you?
Liz: Yes, you can find me at thecleaneatingcouple.com and I’m also on Instagram @thecleaneatingcouple. You could also feel free to email me, liz@thecleaneatingcouple. I always love to chat. And on my website and in the show notes below, I have a how to eat more protein guide. It’s a five-day series where I kind of talk about a lot of what we talked about today, but it’s broken down by breakfast, lunch, dinner, snacks, and other resources. So you get an email a day with all of my best tips and tricks for how to eat more protein. And then I believe we’re also gonna link my 30-minute one-pot dinners ebook here as well, which is super helpful if you are looking for quick, high-protein, delicious meals that don’t require a lot of ingredients and only use one pot.
Katie: Amazing. And then a couple last rapid wrap-up questions. The first being, if there is a book or a number of books that have really impacted your life, and if so, what they are and why.
Liz: Yeah, so I thought really hard about this question because I know you were going to ask it because I listened to the show. I am a very avid reader. I always have loved to read. And there are so many books that stand out over my years of reading, but there really isn’t one book in particular that I can pinpoint and say, this book is what has changed my life. Instead, I feel like every book I read, I pull a little something from.
So whether that’s a fiction book or a nonfiction book, I’m always taking something from whatever I’ve read. There are a couple that really stand out in my head, and they’re fairly popular books, but they’re books I think that everyone should read. Educated is a fantastic book, and The Help is one of my other favorite books. And from a business perspective, I know a lot of the guests on your show have said this, but I really did love The 4-Hour Workweek, and it really did help me think a little bit differently about my time and how I’m structuring my working hours, even though I haven’t quite mastered it. But honestly, these days, I typically read fiction as it’s kind of a nice way to disconnect and relax.
Katie: I love that. I’ll link to those as well. And I’ve recently also started reading fiction more after not reading any fiction for years and years. And I do find it so helpful at night, especially because it keeps me out of logistics and business mode.
And lastly, any parting advice or tips for the listeners today? It could be related to something we’ve talked about or entirely unrelated.
Liz: I feel like going off of what we talked about, I think that if everyone just ate a little bit more protein every day and drank a little bit more water or a lot more water, you would feel truly like a different person. It may seem oversimplified, but it really can be that simple. If you are hydrated and you are well-fueled with protein, it really can make you feel so, so, so much better. I say this to everyone I know. I’m constantly talking about it on my social media, but it really does make all the difference.
Katie: Agreed. Well, Liz, this has been so much fun. You are so fun to talk to. I love, like I said in the beginning, all of the resources you have available, and I’ll make sure that those are linked in the show notes. Thank you so much for your time today, for everything that you’ve shared, and for all the work that you do in the world to help people eat cleaner and more nourishing food.
Liz: Thank you so much, Katie. I appreciate you having us.
Katie: And thank you, as always, for sharing your most valuable assets, your time, your energy, and your attention with us today. We’re both so grateful that you did. And I hope that you will join me again on the next episode of the Wellness Mama Podcast.
If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.
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