Healthy Parenting Handbook with Katie Kimball

You get to sit in on what turned into a college class in food history and nutrition label reading!This interview is high-energy, high impact, and will fill both your academic brain and your mama heart.Becky Wells of Hippie Moms is passionate about helping other mamas understand their food and build a healthy foundation for their families, and she cuts through all the marketing confusion and teaches us how to Just. Eat. Food.I thought this interview might be more for the rookies to healthy living among us, but let's just say that I learned multiple new facts that I'm implementing immediately, so this is 100% for everyone, wherever you are on your journey!You can look forward to:Understanding the 6 major milestones in the evolution of food and how we got to this complicated modern food landscapeWhat first baby steps should be to reverse the problems we see in our healthLabel reading 101: What’s important in the ingredientsLabel reading 201: What words mean absolutely nothing and why to skip the numeric data on the Nutrition FactsLabel reading 301: Organic and non-GMO certificationLabel reading 401: Hot tip on an “ingredient” to avoid and how to make the nuanced decisions about how important various commitments are in the grocery storeHow to explain to our kids the importance of listening to our bodies, understanding the connection between food and how we feel, and how to assess food marketingI love Becky’s approach and her dedication to making this easier for moms, and I’m so honored by her time today. I know you’ll learn a lot and can’t wait to hear more about you and your kids making food with “just ingredients” and what baby steps you choose to take!!Resources We Mention on the Evolution of FoodGrab your kids to watch this video on reading nutrition labelsCheck out this episode on how organic food is labeled and might be deceiving youFollowing the dirty dozen and clean fifteenWhat’s the problem with polyunsaturated oils?Becky’s websiteThe Hippie Moms PodcastFollow her on Facebook, Instagram, YouTubeShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

Alzheimer’s and dementia are some of the scariest realities for adults to consider. No one wants to feel like they’re going to lose their mind!But in this day and age, it feels like cognitive decline is inevitable for many of us, “just a normal part of aging.”Similarly, our culture has come to accept that many kids are neurodivergent, that their brains are wired differently. We diagnose it as ADHD or ASD, or we see that 1/3 of our teens have clinical anxiety and we think, “It’s just the way the world is. We’ll help them navigate.”My guest today, Dr. Kristine Bosnar, wants us all to push back against acceptance. In fact, she says that the neuro-inflammation at the root of Alzheimer’s and dementia is the SAME as what we see in kids with ADHD and other mental health struggles! Their brains are on fire.Buckle up and get ready to learn:why brain health is in a steep decline the last 20-30 yearshow it’s affecting kids and the projected statisticsalarming correlations between the symptoms of Alzheimer’s and ADHD, autism, anxietyclear red flags of brain inflammation that we mustn’t ignore in our kidswhat to DO to help kids thrive and reduce neuro-inflammationhow the 3 S’s - sugar, sedentary lifestyle, and sleep - are pivotal players in the inflammation gamesimple tips for how to start the day right for brain healththe epidemic of loneliness that we must stop NOW for our kids' generationwhy cooking together with your kids is a powerful (and efficient) step toward brain health for the whole familyResources We Mention for Brain Inflammation in KidsGet Dr. Kristina’s Brain Boosting Foods for Kids resource3 Ways Parents Can Help Prevent Depression in Their KidsHear more on ADHD from Mike McLeod and Dana KaySubscribe to the Monday Missions for quick tips to more natural living! And start with safe sunscreens and green cleaners for your home. Make-ahead egg cups have a ton of protein for breakfast!The Science of Friendship (and Why That Matters to Our Health) with Psychologist Dr. Marisa G. FrancoVisit Dr. Bosnar’s website or find her on Instagram @drkristinabosnarShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

Do you eat organic food?If you do - even a handful of fruits and vegetables - you might be in for a rude surprise when you listen to this interview.Max Goldberg is the founder of Organic Insider and one of the nation’s leading organic food experts. He sees significant room for improvement, really a NEED for improvement, when it comes to the USDA Certified Organic label.Max and I dove into policy, reality, and labeling in the organic industry, and I for one learned a LOT.You can learn too:the biggest misconception about organic foodsa major issue in organics that has the potential to limit our choices at the grocery store and even disintegrate the entire industryhow we as consumers can avoid this issue at the grocery storethe best way to find “real” organic food, and why it’s actually better for your familywhat shocking toxin is getting into organic foods (and how to avoid it)the first step families can take if you’re not eating organic food already (and a really budget-friendly tip)the next step families should take if you’re already making some organic food choicesResources Mentioned for Problems with OrganicsCornucopia’s organic score cardsHealthy, whole grain soaked pancakes (and more breakfast ideas here)Memorize the Dirty Dozen produce list & how to clean produceIs organic food really better?Max has a free newsletter with policy-focused updates called Organic Insider, or find out more on his website Living MaxwellFind Max on Instagram @organic_insiderShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

You've heard the figure that most MDs get less than 10-20 hours of nutrition and food training in medical school, and Dr. Katja Rowell (MD!) thinks this is a tragedy.There are some tough moments to hear in this interview, but important ones as we work to raise healthy, independent kids into adulthood.We talked about:What "extreme" picky eating is How bad therapy can hurt a child's relationship with food and family to his/her great detriment, and how you can identify it.Why responsive feeding is different, respectful to the child, and ultimately worlds more effective.Some of the good doctor's regrets about her early years in practice The perils of diet culture for all ages and how we can begin to protect our youth through using the right language and expectationsHow we need to work with extreme and mild picky eaters differently (Spoiler: we don't!)The 5 foundations a good responsive feeding approach boils down to, and how so many families see success Dr. Rowell also said that sugar isn't addictive and doesn't need to be villainized as unhealthy...and with the knowledge and experience I have at this very moment in time, I disagree.But I think it's wonderful that we can learn so much from experts yet also learn to filter everything through our own intellect. I'm totally open to change on this issue, but I also believe it's ok to disagree.Resources We Mention for Extreme Picky EatingDr. Rowell's books: Helping Your Child With Extremely Picky Eating, Conquer Picky Eating for Teens and AdultsTake the free No More Picky Eating Challenge now!Ellyn Satter's Division of ResponsibilitiesMore on feeding a child with sensory processing difficulties, highly sensitive children, and autism from a functional medicine perspectiveYou can connect with Dr. Rowell online at The Feeding Doctor or Extreme Picky EatingFollow her on YouTubeMore resources Dr. Rowell sent me after our interview:Dieticians 4 TeachersThe Feeding Humans PodcastThe Comfort Food Podcast episode on sugarShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If having a strong family and raising kids who know how to serve others is important - or necessary - to you, my guest today will inspire, encourage, and challenge you to reach those goals!He prefers the word "invite" over "challenge," so I'm curious to hear what you think! :)I was beyond honored to sit down with Fr. Leo Patalinghug, "the cooking priest," to talk about family dinners, sharing responsibilities in the home, building memories around food, and how he's serving many communities at once with his new food truck project.You'll hear:Why being a priest and a chef are basically the same callingFr. Leo's strong thoughts about family dinners and a strict boundary he encourages parents to set about dinner conversationThe science behind the necessity of gathering together around foodWhat Fr. Leo says to adults who don't know how to cook and the impersonal tragedy of processed/delivered foodA priest's prescription for date nights to keep the marriage strong (and be a good example for the children)The Plating Grace and Grub food truck and how many communities and needs it serves (plus, YUM, I'm drooling over the menu!)Some pointed words about media consumption, how we digest the words we're told, and what we really need a revival of in AmericaFr. Leo's family experience with food saving relationshipsThere's a reason Fr. Leo is an internationally renowned speaker and a TV host—he's so great to listen to and has a LOT to say. Take notes!I'm also so jazzed that he is quoted in my upcoming book on picky eating, coming in fall 2026!Resources We Mention for Building Strong FamiliesFather Leo's book Saving the FamilyFamily dinner rituals to promote mental and physical healthThe importance of family dinners10 ways to make veggies more appealing to kidsMore about connected parenting with Jennifer KolariTo support Father Leo's food truck ministry, head over hereCheck out his podcast and booksFollow Father Leo on Instagram and FacebookShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

We need to connect with our family members to help them learn and grow beyond meltdowns, and Dr. Bryson will help us do that in the most effective, brain-based way.There is a reason for the meltdowns, and she’ll help us find the root cause today!Strap on your science geek hat and get ready for a class in neuroscience for parents 101. I could listen to Tina teach all day, and I hope you can grab a piece of paper and take notes to help your own brain retain all this info. But even if you can’t, listen and try out some strategies with your own family – practice makes progress!!Tina’s books are amazing, and after you listen I know you’ll want to get some from your local library or bookstore. If you prefer Amazon, here are some links to The Whole-Brain Child, No-Drama Discipline, Bottom Line for Baby, The Power of Showing Up, and her newest book, The Way of Play: Using Little Moments of Big Connection to Raise Calm and Confident Kids.They include “refrigerator sheets” with a quick summary of key points for the whole book for folks like me who love to have something visible in my way as a reminder. We’re working on having those for the Healthy Parenting Handbook! Make sure you’re on our email list so you can get them for all the episodes soon. More Resources for Calming Tantrums in Your FamilyMore on the different parts of your brain and how they work togetherIs sensory processing disorder behind your child’s behavior challenges?5 reasons why toddlers have tantrumsMaster your stress with your breathDr. Tina Bryson’s website for moreConnect with Dr. Bryson on social media: Facebook, Instagram, XShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

My youngest got his first concussion at age 3.After this interview, I’m wondering if another child of mine has some post-concussion symptoms that we never realized had to do with a knock on the head!This interview is for parents of contact sport athletes FOR SURE but also anyone who wants to strengthen their family’s brain health.What’s brain health? It’s the development of your kids’ brains, the avoidance of cognitive decline as we age (yes please!), and everyone’s mental health.Here’s a little peek at what you’ll learn:Why a brain after a concussion is a bit like a sprained ankleHow many patients are surprised that their daily symptoms end up being connected to an unresolved concussion in their past!What modern conventional medicine gets wrong about concussions (spoiler: not much right at all!)The worst possible thing to do (and the second worst) for concussion recoveryA shocking fact about the CT scan you’ll get in the ER after a concussionConnections from brain health to mental healthA GOLDEN 30-second process you need to put your kids through at the beginning of every contact sport season (I’m going to start telling everyone this!)How to make any exercise (and even cooking with kids!) into a brain exerciseYour science geek brain and your practical brain will be so happy to learn all this information! With kids, it feels like it’s not a matter of IF your family will experience a concussion, but WHEN. Be ready with knowledge, and start to build your family’s brain health NOW, because like Dr. Zimmerman says: “The stronger you go into something, the better you’ll be coming out of it.”Resources We Mention for Building Strong, Healthy BrainsGet Dr. Spencer’s book Brain Reset at Amazon or Bookshop.orgVisit his website hereConcussions are on the rise, but it’s not why you thinkThe Best Way to Heal from a Concussion: How to Start Recovery Immediately After a Bump on the Head!One great supplement for brain health is Rosita Extra Virgin Cod Liver Oil. Brain science can make you a better parent!Find Dr. Spencer online: Facebook, Instagram, TikTok, YouTubeShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

I always thought menopause was something “older” women dealt with. You know, once the kids are gone and you’ve got gray hair and bifocals.But then... I hit 40.And weird stuff started happening.Was it perimenopause? Hormones? Stress? Just a fluke? Honestly, I didn’t know. I wasn’t even sure how to know—because no one really talks about this stuff in detail. This week on the Healthy Parenting Handbook podcast, I got to sit down with Jenn Pike, a brilliant practitioner with a background in exercise science and a passion for helping women understand their bodies, hormones, and how to feel strong again—especially in our 40s and 50s. Here’s a sneak peek at what we covered:The real definition of perimenopauseWhy your workouts might stop “working” and how to adapt after 40Unexpected early signs of hormone shifts What kind of exercise actually helps your hormones... and what might be hurting themHow to start small and build sustainable health habits during this transitionWhy skipping breakfast is the worst idea for womenWhat to eat, when to eat, and how often to fuel your body the right wayIf you’re in your late 30s or 40s and you’ve been wondering, “What is happening to me?”... this is the conversation you didn’t know you needed.Resources We Mention for Perimenopause SymptomsCheck out Jenn's Synced fitness membership program! Get 10% off with code KATIE10.Hormone Health Is Not Just about FertilityWomen Metabolize and Build Strength Differently Than MenHealthy Sleep Routines for the Whole FamilySome favorite helps for sleep: Magnesium Lotion Shop lotion; Earthley Good Night LotionCheck out Jenn’s books: The Simplicity Project, The Simplicity Body, and The Simplicity Kitchen.Find Jenn at her website or on her podcast, The Simplicity Sessions.Follow on socials: Facebook, Instagram, YouTubeShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

I’ll be honest: I’ve never had a consistent bedtime routine.I teach kids to cook real food, I help families get healthier... and yet when it comes to sleep? Total kryptonite. That’s why I knew I needed to bring in a real expert—someone who doesn’t just say, “You should get more sleep,” but actually shows us how.Dr. Whitney Roban is a clinical psychologist turned sleep consultant who works with families, schools, and even corporations to teach the why and the how of better sleep. And friends, her tips are not only practical but wildly doable, even if your current sleep situation feels like a disaster.She breaks down:how to figure out your (and your child’s) ideal amount of sleepthe real reason your teen can’t fall asleep before 11 p.m.what you should (and shouldn’t) do right before bedthe surprisingly simple “test” to know how sleep deprived you arehow to rewire your habits without overhauling your entire lifewhat’s sabotaging your melatonin (hint: it’s probably in your hand right now)how sleep deprivation hurts more than just your moodand why it’s never too late to start respecting sleep in your householdThis conversation was such a conviction for me and maybe it will be for you, too.You’ll hear me admit my own struggles with sleep, the late-night screen time I know I shouldn’t do, and the tiny changes I’m working on. (I even share a little “mom guilt” about bedtime routines and my husband... can you relate?)So if you’ve been meaning to “get better sleep” but have no idea where to start - or you’re just tired of being tired - this episode is your permission slip to pause and reset.Let’s solve our sleep one baby step at a time!Resources We Mentioned for Healthy SleepDr. Whitney’s websiteDr. Whitey’s books that teach kids the importance of sleepInterview with Christine Hansen about sleep for parentsThe secret to healing sleep5 weird tools to improve your sleep8 strategies to improve sleep qualityBlue light glasses I loveFinding a non-toxic mattressFollow Dr. Roban on X, Facebook, Instagram Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

Let’s be honest, teaching kids about money can feel intimidating.This episode is packed with practical strategies and empowering encouragement.Here’s what you’ll take away from our conversation:Why budgeting is essential for teensHow emotional language can help kids process money stressOne simple phrase that opens the door to healthier financial habitsHow to model smart financial decisions—even when you make mistakesA free tool that empowers teens to track their money in just one hourYou don’t have to be a financial whiz, you just need to be willing to have the conversation.Resources We Mentioned for Money Management for TeensOne Hour Budget for Teens (Use code LIFESKILLS for $19!)10 side hustles for teens freebie15 financial skills for teens freebieGet Crystal's booksThe Time-Saving Mom: Azon, BookshopLove-Centered Parenting: Azon, BookshopMoney-Making Mom: Azon, BookshopSay Goodbye to Survival Mode: AzonThe Money Saving Mom's Budget: Azon, Bookshop21 Days to a More Disciplined Life: AzonShop Perfect Supplements at https://kidscookrealfood.com/perfect! Kitchen Stewardship Kids Cook Real Food follow Katie on Instagram or Facebook Subscribe to the newsletter to get weekly updates YouTube shorts channel for HPH Find the Healthy Parenting Handbook at kidscookrealfood.com/podcast Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!