Have a great summer! We'll be back in late August with new episodes of the Healthy Parenting Handbook. 

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If you thought choosing a sunscreen was as simple as looking for the words “mineral” on the front of the bottle, this episode might surprise you.

In this conversation, Autumn Blum and I dig into the sunscreen label details that most parents never hear about—and some new ingredients to watch out for.

In this episode, you’ll learn:

• Why reading the active ingredients matters far more than the marketing on the front of the package
• The new sunscreen ingredient that’s generating buzz and raising questions
• The little-known ingredient showing up in many mineral sunscreens that parents should understand
• Why some “safe” ingredients from a decade ago are being reconsidered today
• How to make mineral sunscreen easier for kids to use (without the battles)
• The simple sunscreen habit that can better protect your kids every single day

If you’ve ever felt overwhelmed standing in the sunscreen aisle, this episode will help you understand what really matters and what to look for on the label.

Resources We Mention for Choosing a Safe Sunscreen

• Shop Stream2Sea – get 10% off with the code KITCHENSTEW!
• What you need to know about reef-safe sunscreen
• See all of my natural, mineral sunscreen reviews – or take a look at the cheat sheet if you want all the info in one place!
• How to use the dabba-dabba method to apply mineral sunscreen

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

I was once called the Wikipedia of sunscreen by a morning news anchor.

I consider myself a total sunscreen geek!

Wait until you see my jaw drop in this conversation with cosmetic chemist and Stream2Sea founder Autumn Blum. She taught me things I had never considered before!

In this episode, you’ll learn:

• Why a scuba diving trip halfway around the world completely changed the way Autumn formulates skincare products
• The surprising connection between the sunscreen you put on in your backyard and ecosystems hundreds or even thousands of miles away
• What researchers discovered about certain sunscreen ingredients that sparked bans in destinations around the world
• Why the word “organic” on a personal care label may not mean what you think it means
• How sunscreen ingredients can travel through both our bodies and our waterways
• Why protecting your skin and protecting the environment may not be an either-or choice

This is one of those episodes that will absolutely make you think differently the next time you reach for a bottle of sunscreen.

Resources We Mention for Sunscreens and Coral Reefs

• Shop Stream2Sea – get 10% off with the code KITCHENSTEW!
• What you need to know about reef-safe sunscreen
• Is Your Sunscreen Full of Estrogen?
• See all of my natural, mineral sunscreen reviews – or take a look at the cheat sheet if you want all the info in one place!
• Join the Monday Missions to get baby steps in your inbox.

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If you’ve ever looked around your house thinking, “Why am I still doing everything for these capable humans?” — this episode is for you.

I’m deeply passionate about helping parents raise kids who are not only healthy, but independent, resilient, and prepared for real life. And honestly? Chores and family responsibilities are one of the most powerful tools we have to make that happen.

In this conversation with Hunter Clarke-Fields from the Mindful Mama Podcast, we talk about why chores are about so much more than getting help around the house. They help kids build confidence, ownership, problem-solving skills, and even better mental health.

We also talk about:

• Why responsibility protects teen resilience
• How to start chores with toddlers and preschoolers
• What to do if your teen has never really helped before
• Why contribution matters more than perfection
• How to stop nagging and build systems that actually work

And yes — I share the exact chore system we’ve used in our family for over 10 years.

Whether your child is 4 or 14, it’s never too late to start building the life skills they’ll carry into adulthood.

Resources We Mention for Chores for Teens

• Building Strong Families, Connected Kids with Father Leo of Plating Grace
• The Kimball Family Chores System That Works!
• Can Mindfulness Make You a Better Parent? (+ Bonus Guided Meditations for Kids!)
• Get some life skills, right now! Easy workshops for kids and teens to take ownership.

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

Check out the cookbook FOR kids, BY kids at kidscookrealfood.com/chefjr. 

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If your family does not deal with food allergies, it can be easy to assume this episode is not for you. But after this conversation with Kathlena, The Allergy Chef, I think every parent will walk away with more empathy, awareness, and practical tools for helping all kids feel included.

Kathlena’s stories are powerful, heartbreaking, and deeply hopeful. We talked about the hidden isolation many families experience and the surprisingly simple ways we can make our homes, classrooms, and communities safer and more welcoming for everyone.

In this episode, we discuss:

• Why many families with food allergies feel socially isolated — even during everyday gatherings
• The emotional story of a 12-year-old receiving her very first safe birthday cake
• Simple ways to include kids with food allergies without making things complicated
• Why “food-free” gatherings can sometimes be the best solution
• What parents often misunderstand about severe food allergies and cross-contamination
• How empathy and communication can completely change a child’s experience
• Why schools and parents need to advocate earlier and more openly
• Practical ways to teach kids kindness, flexibility, and inclusion around food differences

This conversation is such an important reminder that connection matters more than perfection — and that small acts of thoughtfulness can have a lifelong impact on a child.

You can watch Kathlena in action at this year’s #LifeSkillsNow summer camp. She teaches teens how to turn basic ground meats into an amazing variety of dinners. Her workshop is SO GOOD! Don’t miss out – register now. 

Resources We Mention for Including Kids with Allergies

• 45 Easy Non Food Birthday Celebration Ideas for School
• Food Allergies and the Art of Hospitality: Tips for Hosts and Guests
• Allergies are also a good reason to eliminate team sports snacks
• See Kathlena’s cookbooks here

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

I have to tell you, this episode completely stretched my understanding of food allergies, chronic illness, and what it means to truly listen to your body.

Kathlena, also known as The Allergy Chef, has one of the most unbelievable stories I have ever heard. She personally manages more than 200 food allergies and intolerances, was once given 30 days to live, and today somehow works as a chef helping other families navigate food restrictions with creativity and hope.

But this conversation is not just about extreme allergies. It is also about paying attention to our kids, respecting what their bodies may be telling us, and understanding that no two humans respond to food the same way. Kathlena brings so much wisdom, humor, and perspective to a topic that can feel incredibly overwhelming for families.

In this episode, we cover:

• How Kathlena went years without proper diagnosis despite severe reactions
• What happened when she finally started eliminating foods on her own
• Why she believes kids should never be forced to eat foods they reject
• What daily life looks like when you can safely eat only a handful of foods
• How food allergies changed the way her whole family cooked and ate
• Why involving kids in food preparation builds confidence and resilience
• The surprising connection between chronic inflammation and obesity
• The “five pillars of health” that helped transform her family’s health

You can watch Kathlena in action at this year’s #LifeSkillsNow summer camp. She teaches teens how to turn basic ground meats into an amazing variety of dinners. Her workshop is SO GOOD! Don’t miss out – register now. 

Resources We Mention for Food Allergies and Healing

• What’s It Like for a Kid to Get Diagnosed with a Food Allergy?
• The No More Picky Eating Challenge isn't just for picky kids, but any families struggling with eating and tension at the dinner table 
• Elimination diet tips and tricks for families with children
• Free knife skills class to start on the path to cooking
• See Kathlena's cookbooks here

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If you listened to part one of my conversation with Tania Johnson, you already know how powerful it was to understand what is happening inside the teenage brain. In this second half, we move from the “why” into the “what now?” We talk about the practical side of parenting teens in today’s world, including chores, emotional intelligence, resilience, family connection, and of course… technology.

One thing I really appreciated about this conversation is how balanced and hopeful it felt. Tania does not come from a place of fear or perfectionism. Instead, she reminds us that parenting teens is about relationship, repair, and helping our kids gradually build the skills they need to become capable adults. We also talk honestly about screens and smartphones, and I think every parent of tweens and teens will feel seen in this conversation.

In this episode, we cover:

• Why emotional intelligence may matter more than IQ long-term
• How parents teach EQ through everyday conversations and reactions
• Why family dinners and chores build confidence and connection
• How to hold expectations without constant power struggles
• The reason more teens seem afraid of failure and independence
• Why resilience grows through small risks and mistakes
• What parents often get wrong about smartphones and social media
• Why it is okay to “rewind” and change tech decisions later

Resources We Mention for Raising Resilient Teens

• Check out Tania's book: The Parenting Handbook: Your Guide to Raising Resilient Children by Tania Johnson and Tammy Schamuhn (Amazon / Bookshop.org)
• The Kimball Family Chores System
• Raising Digital Citizens conversation cards
• Passing along ownership to your teens
• Some more thoughts on teens and tech from me and one of my interviews with Andrea Davis of Better Screen Time

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

If you have ever looked at your teenager and thought, “Why are we suddenly having toddler-level emotional meltdowns again?” this episode is going to make so much sense. I had such a fascinating conversation with Tania Johnson from the Institute of Child Psychology about what is actually happening inside the teenage brain, and honestly, it completely reframed some things for me as a parent.

We talk about why teens and toddlers are surprisingly similar from a brain development perspective, why emotional outbursts and withdrawal are actually normal parts of development, and what parents can do to stay connected without smothering their kids. I especially loved how practical this conversation became. Tania has such a gift for taking complicated psychology concepts and making them feel doable in real life.

One of my biggest takeaways from this episode was the reminder that connection is still the foundation of parenting during the teen years. Even when they roll their eyes, shut their doors, or seem like they do not want us around, attachment and relationship still matter deeply.

In this episode, we cover:

• Why the teenage brain develops similarly to a toddler’s brain
• What co-regulation actually looks like during emotional moments
• Why talking less can sometimes help more with teens
• What is happening when your teen explodes and then withdraws
• Why parents should step back into connection after conflict
• How attachment continues shaping mental health during adolescence
• Simple family rituals that help teens feel loved and connected
• Why family meals matter more than most parents realize! 

Resources We Mention for Parenting Teens with Connection

• Check out Tania’s book: The Parenting Handbook: Your Guide to Raising Resilient Children by Tania Johnson and Tammy Schamuhn (Amazon / Bookshop.org)
• What Is Nervous System Work, and Why Is It Important?
• Teens Want to Be in Control. Here’s Why They’re NOT (& What They Can Do About it) Direct from a Teen Author
• Table talk: why you need to prioritize family meals

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

Artificial intelligence is changing so quickly that honestly? I don’t think any of us can accurately predict what our kids’ jobs will look like in 10 or 20 years.

But I also don’t think parents can afford to throw up our hands and say, “Well, who knows?” and ignore the conversation.

In this second part of my AI series on the Healthy Parenting Handbook podcast, I’m digging into the question I think every parent is asking right now: What skills will actually matter in the age of AI?

Not coding. Not memorizing facts. Not just following directions.

The more I think about it, the more convinced I am that our kids are going to need to become more fully human, not less.

In this solo episode, I share the seven skills I believe will help kids thrive in a rapidly changing future, whether they become entrepreneurs, tradespeople, creators, leaders, or something none of us can even imagine yet. We’re talking about the kinds of skills AI can’t practice for us: communication, resilience, critical thinking, emotional regulation, adaptability, and learning how to learn.

I also share some surprising thoughts about which college paths may already be becoming obsolete, why hands-on skills may actually become more valuable again, and what I’m seeing firsthand as AI completely transforms the way my husband works every single day.

If you’ve been wondering how to prepare your kids for a future nobody can fully predict, this episode will help you focus on the skills that actually last.

Resources We Mention for Raising Kids in an AI World

• Get those kids #LifeSkillsNow!
• Dr. Michele Borba’s episode on raising resilient kids
• Raising kids who know how to problem solve
• Teaching Kids the Value of Money and Joy in Spending — and Saving
• How Kids Can Learn to Deal with Big Challenges and Big Emotions with Counselor and Coping Skills Expert Janine Halloran

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!

What happens when the future changes faster than parenting advice can keep up?

Artificial intelligence is already transforming jobs, schools, communication, creativity, and even the way businesses run day to day. And as parents, it can feel equal parts fascinating and terrifying.

Should we be worried? What skills will our kids actually need? And how in the world do we prepare children for jobs that don’t even exist yet?

In this solo episode, I dive into the rapidly changing world of AI through the lens of parenting, critical thinking, life skills, and human connection. I’m exploring why parents can’t afford to ignore this conversation… but also why panic probably isn’t the answer.

In this episode, you’ll hear:

• Why AI might eliminate some jobs… but create entirely new industries we can’t yet imagine
• The surprising historical parallels between AI and the decline of family farms
• Why trying to predict your child’s future career may be impossible (and that’s actually okay)
• What Back to the Future got hilariously wrong about the year 2015
• The reason “human touch” jobs may become even more valuable in the AI era
• How my husband uses AI all day long and why he says he may never code manually again
• The parenting mindset shift we need if technology keeps evolving faster than schools can adapt
• Why life skills, critical thinking, adaptability, and human connection still matter more than ever

If you’ve ever wondered whether AI is something to fear, embrace, resist, or simply learn alongside your kids, this episode is the beginning of an important conversation for every modern parent.

Resources We Mention for Parenting in the Age of AI

• Get those kids #LifeSkillsNow!
• Here’s my TEDx talk on why kids need critical thinking skills
• More about confidence and competence (especially as it has to do with learning to cook)
• Why chores aren’t punishment – and here is my simple chores system if you need it!
• How to Help Kids Thrive with (and in spite of) Tech and Screens
• Nurturing Young Skeptics: Essential Guide to Teaching Critical Thinking to Kids and Teens

Thanks to today's sponsor, Paleovalley. Shop here: https://kidscookrealfood.com/meatsticks

• Kitchen Stewardship
• Raising Healthy Families 
• 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 raisinghealthyfamilies.com/podcast

Affiliate links used here. Thanks for supporting the Healthy Parenting Handbook!