An Interview: Prioritizing Health with Mia Rigden
the magic of meal prep, healthy swaps, and making good eaters out of kids
BUT FIRST:
Hiii! Part three of the phone series was originally slated for today (part one here and two here) but I needed a break from talking/writing about phones and if I need a break from talking/writing about it, maybe you needed a break from reading about it? Instead, this week, we’re diving into prioritizing health, meal prep, healthy swaps and making good eaters out of kids with board-certified nutritionist and trained chef, Mia Rigden.
Also, I’ve been wanting to add a free monthly newsletter, and it’s finally happening. ‘Sunday Brunch’ is hitting inboxes this Sunday, and I’m really excited about it. I hope you enjoy it and Mia’s insightful shares today! xx
THE WEEKLY EDIT:
Booked: The Halo Laser
I booked my first laser treatment since having Jack, and per my dermatologist's suggestion, it’s the Halo. Has anyone tried it? I’m scheduled for early fall once the fun in the sun subsides. Bye, melasma—hello, brighter skin! Can’t wait!
Doing: Cute kids activities
It got insanely hot here this week, keeping us inside after camp. For a fun art project, we did a tea towel activity where we took white tea towels and stamped them with lemons and limes cut in half, dipped in paint—super cute (here’s the inspiration). I also ordered sparkly capes for the girls, which they’ve been playing with nonstop. It’s funny how one new thing can spark their imaginations.
Using: Moroccan Mint Foot Scrub
This may not be the most glamorous share, but I don’t keep secrets, and this foot spray-on scrub is excellent! It exfoliates and hydrates dry skin, smooths cracked heels, and softens calluses. It’s a must for me during sandal season, in-between pedicures. This, along with a really nourishing moisturizer.
Wearing: The Midi Skirt
I ordered this ladylike midi skirt from Madewell and have been wearing it a ton. Paired with a simple ribbed tank and sandals or with a cardigan and flats, it just feels very summer 2024, you know? There are so many good midis right now: this black one from COS, a butter yellow option, or for a different take on white, a tiered maxi.
Eyeing: Cesta Collective
Cesta Collective is giving ‘perfect summer bag’ and I can’t look away! Handwoven of locally sourced, renewable resources, by talented female artisans in Rwanda, Africa — whom Cesta proud pays 500-700% times the national average salary of Rwanda. Each piece is hand finished in Italy with very carefully chosen, sustainable materials. The lunchpail, this one with the bow detail, the taco tote….they’re all so good.
Watching: The Bear
All ten episodes of The Bear Season 3 came out yesterday and it’s all everyone is talking about (it’s on Hulu and Disney+).
Sales Worth a Browse:
J. Crew summer is up to 50% off (this dress, the crochet beach pants, the swimwear!)
Extra 25% off shopbop ends tomorrow (code EXTRA25)
Frame’s summer sale is an extra 30% off
ALRIGHT, LET’S GET INTO IT:
An Interview: Prioritizing Health with Mia Rigden
I met Mia Rigden, a board-certified nutritionist and trained chef, many moons ago when she first moved to LA from NYC. We hit it off instantly! I loved picking her brain on all things wellness and food, we collaborated on content (this was so good!), and when we were both pregnant, we'd waddle into pre-natal yoga class together in Santa Monica and then grab Macro wraps at Kyes afterward.
Cut to today, she's added a book to her name and a well-loved Substack which counts me as an avid reader. From her Sunday meal preps to insightful shares on microplastics to plastic swaps and protein bars to protein powders - there are always great takeaways and I just love it! Not to mention, she had a baby recently, and her recommendations, such as Mothership Milk, which turns your breast milk into powder (my brain exploded when she shared this - I did not know this was possible!) are always excellent.
We caught up recently to chat about how women can prioritize their health when we often put ourselves on the back burner, healthy snacks (for moms and kids), pantry swaps, and how to help make your kids great eaters. Here's what she had to say:
1. I’ve noticed a big focus of your practice is trying to help women prioritize their health. Particularly moms who prioritize their families and run ourselves down. It’s the mom who makes her kids an elaborate breakfast but nothing for herself, even forgetting to eat lunch. What are three actionable pieces of advice to those of us in this bucket?
Eat a high-protein breakfast. The first meal of the day is really important for regulating your blood sugar, which impacts your mood, energy levels, hormones, and more. Make sure you’re getting 25+ grams of protein at breakfast through a smoothie, my favorite high-protein, low-carb oats, eggs, or Greek yogurt. Most of us will also feel better if we don’t have coffee on an empty stomach.
Prioritize lunch! So many of my mom clients don’t sit down for lunch, instead grazing on snacks throughout the afternoon. This is your reminder to sit down for a few minutes and nourish yourself.
Have an early dinner. One of my favorite rituals in my house is family dinner. We sit together, and I try (with very little success) to get my 4-year-old to tell me about his day. After dinner (about 6:30), we get the bath going and the kids in bed, and then the kitchen is closed for the night. Having an earlier dinner is better for digestion and sleep and will make it easier for you to get a 12-hour window between dinner and breakfast (which has many benefits).
2. You also share a ton of meal prep ideas, which I love. What are the three highest-return items to prep in advance?
I love making this shredded chicken. I add it to much lunch a few times a week and it’s great dinner too. I use it for tacos, pastas, salads, etc.
Keep reading with a 7-day free trial
Subscribe to The In-Between to keep reading this post and get 7 days of free access to the full post archives.