As we emerge from 'sugar season', I thought this would be a great time to revisit a very popular previous episode I did with Dr. Natasha Beck, lovingly known as Dr. Organic Mommy, on reducing sugar and simple strategies for improving nutrient density in our diets. With obesity and mental health skyrocketing in kids and adults, what are some simple swaps and better food choices we can make to improve our physical and mental health? We start with the basics on how to realistically improve nutrition and lifestyle, including non-toxic living tips and how to get selective (or picky eaters) to try new foods so that every family is empowered to make healthy decisions. There are loads of meal suggestions and cleaner packaged food options for kids that Dr. Beck shares in this one!

Dr. Natasha Beck is a parenting expert and founder of Dr. Organic Mommy, an online resource focused on pregnancy, parenting, and non-toxic living. She holds a Doctorate in Clinical Psychology, specializing in Pediatric Neuro-psychology, and a Master's in Public Health specializing in Child and Family Health. She's also certified in leadership education and neurodevelopmental disabilities from Children's Hospital Los Angeles. From how to handle tantrums to mealtime difficulties to helping families live healthier lives, Dr. Organic Mommy aims to help every family make healthy decisions, drawing on her experience as a mom and a parenting expert. Her parenting expertise combines the use of Waldorf, Montessori, and RIE philosophies, all of which we have covered at various times on the show, tied into cognitive-behavioral and play therapy. When she's not working on Dr. Organic Mommy, Natasha is busy raising her three children, and she's got another, a fourth on the way, and her two fur babies with her husband, and serves on the board of various organizations.

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Episode Timestamps: Episode Intro … 00:00:30

Introduction to Dr. Beck … 00:01:12

Dr. Beck's Background—ADHD and Effects of Diet … 00:02:48

Biggest Knowledge Gaps on Food & Lifestyle … 00:05:23

2 Biggest Offenders in "Kids Food" … 00:07:28

Chronic Health Issues Associated with Sugars and Overconsumption … 12:47

Practical Ways to Reduce Sugar … 00:16:38

Taking Baby Steps to Decrease Sugar … 00:22:33

Best Kid-Friendly Snacks to Have On-Hand … 27:20

Should You Avoid Juice? … 00:31:19

Snacks are the Easiest to Transition to Start With … 00:36:45

Preservatives, Dyes, and Chemicals Hiding In Our Food … 00:38:58

Food Additives on the Gut, Oral, Brain, and Overall Health … 00:43:32

Social Toxins Can be Worse than Chemical Ones … 00:45:35

Episode Wrap up & Resources … 00:47:00

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My guest this week is Jason Campbell.

We are discussing how to avoid stress buildup and dysregulation in kids and ourselves by learning how to create more space in your life--and I don't just mean physical space--we're talking about the space we need in our minds, thoughts, feelings, bodies, and the environment around us. Learning how to create this space allows us to be more reflective and responsive when things happen, as opposed to being reactive. We explore practical ways to not only avoid the buildup of toxic stress, emotions and experiences, but also how to be more resilient, especially when we're navigating particularly tough times and seasons with our kids and in our own adult lives.

Jason Campbell's journey into meditation, music and wellness began 44 years ago, at the age of 8, when his teacher told him to never listen to notes, but instead to listen to the space in between the notes. He's been creating music ever since and has released over 100 albums and has been #1 on multiple billboards and Amazon charts. Jason is also a seventh degree black belt and co founder of Zen Wellness. His unique perspective on health, wellness and spiritual growth comes from his lifelong study of both music and the ancient arts of Eastern Health, medicine, meditation and enlightenment. His music and teachings have opened meditation to thousands of people who have never meditated before, or who have tried meditation and failed in their effort to simply sit still and clear the mind. Jason often says "Be still for one song, five minutes per day, close your eyes and breathe with the bell. It can change your life." On a personal note, Jason is the father of two young adult children and understands what it means to navigate the many challenges that come along with having kids and the extra needs they bring.

Follow Jason:

• Websites: zenpiano.com https://www.jasoncampbellmusic.com/ https://www.zenwellness.us/
• Facebook: https://www.facebook.com/jasonandrobincampbellmusic/
• Insta: https://www.instagram.com/jasoncampbellmusic/

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Jason Campbell … 00:01:40

Ideas of What Meditation is Supposed to Be … 00:5:50

Be Present Now … 00:9:45

Creating More Space to be Regulated … 00:14:47

Counterintuitive Approach to Being Less Reactive … 00:20:40

Avoiding Chronic Stress Buildup: Purging … 00:29:00

3 Minute Breathing Exercise … 00:34:50

Where Emotions Live in the Body … 00:41:40

Resources & Episode Wrap Up … 00:45:30

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My guest this week is Dr. Courtney Kowalczyk.

In this episode, Dr. Courtney and I are discussing a topic that I get asked about most, school! Specifically about getting the education and help at school your child needs. Issues can arise with kids of all ages, especially when a child has extra challenges that impact their learning or behavior. The school environment can be a tough thing to navigate, and parents often feel at a major disadvantage with not understanding how these systems work, or what is available to help their child. So to answer the many questions I receive around the topic of school; whether it's how to best deal with schools and teachers, how to get the right support for your child who's struggling, or choosing the right educational setting, Dr. Courtney is the perfect expert to share her insights and tips.

Dr. Courtney Kowalczyk has been a therapist at Horizons, my clinic, for over 15 years. She is a Limited Licensed Psychologist and Certified Special Education teacher. Dr. Courtney began her career within the public school environment as a special education teacher and teacher consultant. She's worked with students of all ages with a variety of disabilities including cognitive impairment, Autism Spectrum Disorder, learning disabilities, executive function disabilities, physical impairments, health conditions, and speech and language impairments. Her work has focused on psychological evaluation and treatment of mental health and neurodevelopmental conditions. Dr. Courtney is actively involved in the realm of education, and provides ongoing consultation services to several schools within and outside of Michigan. She's also a co-author of Learning as We Grow, a text written to support individuals with disabilities in the educational environment along with their teachers and caregivers.

Connect with Dr. Courtney Kowalczyk:

• Twitter: https://twitter.com/HorizonsDRC
• Facebook: https://www.facebook.com/HorizonsDRC/
• Website: https://www.horizonsdrc.com/staff/courtney-kowalczyk
• LinkedIn: https://www.linkedin.com/in/courtney-kowalczyk-3089b484/

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Episode Takeaways

Episode Intro … 00:00:30

Intro to Dr. Courtney Kowalczyk … 00:01:20

Kids Progress Better with a Bigger Support Network … 00:05:45

School has Become More Challenging for Kids … 00:08:36

Importance of Good Relationships & Communication in School & Home … 00:13:18

Clinical/Medical Diagnoses Outside the School System … 00:20:37

Special Education Process Criteria … 00:23:00

Meeting Physical Medical Needs at School … 00:28:50

Be Proactive with Communicating Needs for Your Child … 00:31:35

Best Approach When a Child is Struggling at School … 00:34:40

Be Your Child's Best Advocate & Follow up if Deadlines Are Missed … 00:41:20

You've Done Everything & Child is Still Struggling … 00:43:30

Resources, Consults & Episode Wrap Up … 00:51:40

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My guest this week is Cheryl Cardall.

In this episode, we are talking about an issue that isn't covered or supported enough: the current systems are failing parents who are raising kids with mental health challenges and the immense struggle parents often face when trying to get them the help they need. This can create a lot of pain and difficulties in the lives of parents (and children), to the point where the disorders and challenges can take over the family. Unfortunately, there is a lot of social stigma around this topic and especially with the mental health piece, not just for children, but for the parents of these children.

My guest Cheryl, as a parent of 5 children and an expert parent coach is going to shine some light on this so we can become more aware of these real lived experiences parents raising kids with extra challenges face and how we can start to develop and provide more effective support systems of care that actually meet the needs, and mental health needs, of these individuals, the parents, and families.

Cheryl Cardall ​​is a parent and a parent coach who has been focusing on these issues personally and professionally for many years. She has so many important insights to share. I'm going to tell you a little bit about her. She's a parent, coach and host of the Fight Like a Mother podcast. Her mission is to advocate for and educate around mental health, as well as provide support and resources for parents raising kids with extra challenges. She has a bachelor's degree in Family and Human Development from the University of Utah, and loves to speak and teach around helping to strengthen families. Cheryl and her husband, Dave, are the proud parents of five children.

Connect with Cheryl:

Insta: @cherylcardall

Facebook: https://www.facebook.com/groups/428000511062660/

Website: https://www.fightlikeamotherpodcast.com/

Podcast: https://www.fightlikeamotherpodcast.com/podcast-1

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Cheryl & Parent Coaching … 00:01:40

Kids with Challenges-It Can be Tough … 00:08:15

Crisis & Help Centers are Overwhelmed … 00:12:54

Emotional & Physical Burnout for Parents … 00:16:25

Parents Taking on the Blame & Shame … 00:19:50

How to Overcome Codependency … 00:27:05

Acceptance & Reality of Kids with Challenges … 00:29:05

How Toxic Childhoods Affects Us … 00:31:30

Is Social Media Making You Feel Worse? … 00:34:40

Supportive Community for Parents with Kids with Challenges … 00:36:00

Detaching & Advocating for Themselves … 00:39:00

Advice for How Others Can Help … 00:43:55

Community, Resources & Episode Wrap Up … 00:45:35

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My guest this week is Jason Campbell.

As the MOST downloaded episode to date and a prelude to part 2 that will be airing soon, I wanted to rerelease my episode with Jason. If you tuned in the first time, I encourage you to re-listen as there are always great reminders and new nuggets of wisdom to be picked up!

This is also a great topic to revisit in January as this re-airs; to reset, refocus, and remind ourselves about self regulation tools and how to be less reactive. So in this episode, Jason and I discuss how to stay regulated and be less reactive when things don't go your way, or perhaps when your child is in the midst of big emotions and challenging behaviors. The techniques we discuss are by far some of the most important things we can do to support our kids and ourselves, especially when we are experiencing significant stressors and challenges with our kids or in any other part of our life.

What I love about this episode is it is dedicated to learning and practicing skills to help everyone, at all ages and developmental stages, be more regulated, mindful, and calm overall. Meditation doesn't have to be scary or perfect, or even take up much of your time. Stay and listen until the end where Jason guides us through an extremely effective 5-minute exercise.

Jason has released over 100 albums, has been number one on multiple billboard and Amazon charts, and has five Billboard Top albums in a five-month period in 2019! Jason recently released his 32nd album titled, Zen Piano Correcting Source. He is the Director of Music for Genius X Virtual Reality, and writes music and meditation for organizations, such as Happy ChiliSleep and Focus at Will.

Follow Jason:

• Websites: https://www.jasoncampbellmusic.com/ https://www.zenwellness.us/ zenpiano.com
• Facebook: https://www.facebook.com/jasonandrobincampbellmusic/
• Insta: https://www.instagram.com/jasoncampbellmusic/

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Jason Campbell, Music, & Meditation … 00:01:25

Thinking Our Way Through Life … 00:07:20

Parents, is Your Headspace is Clear? … 00:10:33

Coregulation & Not getting Stuck in a Mind Loop … 00:15:08

Monkey Mind and Struggling with Thoughts … 00:22:22

Obstacles & Fighting in Opposition Causes Problems … 24:06

5 Minute Breathing Exercise Example … 00:31:40

Satori, a Glimpse or Moment of Enlightenment … 00:39:53

How Long Do You Meditate For? … 00:42:14

Recognizing in Real Life Groundhog's Day … 00:47:20

Five Element Meditation & Other Resources … 00: 51:37

Episode Wrap up … 00:52:35

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My guest this week is Lynn Cunningham.

In this episode, Lynn and I discuss psychiatric medications and the information that doesn't often get shared in either the doctor's office or in mainstream media about the concerning impact of these drugs both temporarily and permanently on some children, teens, and adults. I want to be clear that this is not an anti-medication or anti-psychiatry show. If you follow my work, you know I take a very balanced approach, and believe that these medications can have their place in the treatment toolbox for a minority of people with mental health symptoms. However, it is my strong research-based opinion that these drugs are widely overprescribed and under researched, especially for children and teens. Those with side effects (even severe) are often told to stay on them or take more, this is unacceptable. Let's discuss some of these negative impacts, what true informed consent is, and tips (including weaning off) to help you navigate if medication your physician is prescribing is right for your child.

Lynn Cunningham is an award-winning filmmaker, co-director and producer of the documentary film Medicating Normal, and produced directed and edited films and TV for PBS and the History Channel in the 1980s and 90s. A personal experience with a family member diagnosed with a serious mental illness and medicated to the point of being unrecognizable led Lynn to research the world of mental health treatment, and how what we're told about psychiatric medication is far from the whole story. She's interviewed hundreds of psychiatric patients, and consulted with scores of experts across the country about their experiences in order to create Medicating Normal. This film is a stunning new perspective on the safety and efficacy of psychiatric drugs, and society's over reliance on them to relieve pain and suffering.

Connect with Lynn:

• Insta: https://www.instagram.com/medicatingnormal/
• Website: medicatingnormal.com

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Episode Takeaways

Episode Intro … 00:00:30 Introduction to Lynn Cunningham & Medication Documentary … 00:02:30 Rollercoaster of Medications & Worsening of Symptoms … 00:08:45 Lack of Education & What is Hyperbolic Tapering … 00:12:07 Regulators, Testers & Funders of Drug Trials Are the Same Who Profit … 00:15:40 Dark Side of Xanax and Stimulants … 00:18:00 Chemical Imbalance Myth … 00:24:00 Medications Causing Worsening Symptoms … 00:32:43 The Body Can Heal & Be Mentally Healthy … 00:40:15 Importance of Therapeutic, Developmentally-Focused Work … 00:43:00 Vetted Professional Experts … 00:46:25 Psychiatric Wellbeing & Taking Control … 00:49:45 Documentary, Community Panels, & Episode Wrap Up … 00:50:50

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My guest this week is Allie Casazza.

In this episode, Allie and I discuss how to declutter our lives and environment so we can be happier and healthier. If you are listening to this episode as it airs, the start of the new year is the perfect time to cover this topic, as many of us are looking at our lives—homes, schedule, health, routines, etc. and saying, "Oh my goodness, I need to get things in order", especially after the holiday hoopla. There is something about the blank slate of a new year that invites us to take a closer look at our environments and habits, and this can be a really good thing for us adults and for our kids. Research shows our physical environment plays a huge role in how we feel and function, and that includes how our kids feel and function too. Let's explore deeper to provide you with practical and doable tips to declutter, where to start, and how to navigate resistance and obstacles!

Allie Casazza is on a mission to eradicate the hot mess mom stereotype by empowering other women. She's built a massive audience and a multimillion-dollar online business based on her proven family-oriented approach to minimalism. She's also the host of The Purpose Show, a chart-topping podcast, the creator of multiple online programs and courses, and bestselling author of Declutter Like a Mother and kid's book, Be the Boss of Your Stuff. Her platforms continue to grow every day, as more women discover her life changing approach to an abundant life. She lives in Southern California with her husband, where they homeschool their four young children.

Connect with Allie:

• Insta: @allie_thatsme
• Facebook: https://www.facebook.com/alliecasazzablog
• Website: https://alliecasazza.com
• YouTube: https://www.youtube.com/channel/UCnZQsR95-0ELopcMjxJmrDg

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Allie Casazza & Not Accepting Permanent "Survival Mode" … 00:01:25

Motherhood Should NOT Be Martyrdom or Drudgery … 00:10:25

Our Environment is Pinging Us All the Time … 00:15:42

Studies Around Controlling Our Environment … 00:20:25

Is Kid Clutter 'the problem'? … 00:22:16

How to Start Decluttering & Family Culture … 00:26:15

"My Kids Won't Do It" Objection" … 00:31:45

The Best Room & Routine to Start With … 00:33:54

Need More Time in the Day? Here are Tips … 00:36:26

Decluttering Emotionally Attached Items … 00:38:30

Books, Free Online Group, Programs, & Episode Wrap Up … 00:48:12

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My guest this week is Dr. Nicole LePera.

In this episode, I've got my dear friend, Dr. Nicole LePera, The Holistic Psychologist, to do a dive into our personal and professional experiences in the world of mental health, kids, and parenting. We talk about how we've come to understand mental health diagnoses and treatment differently over time, what we need to do to improve mental health for ourselves and children, how we can be better parents and to ourselves, and much more! When the two of us get together, there's never a shortage of topics so we go into other favorites, like what it means to be a conscious participant, dealing with information overload vs. implementation gap, the concept of reparenting, and of course, her new workbook (which is amazing!), How to Meet Your Self.

Dr. Nicole LePera is trained in clinical psychology at Cornell University, the New School for Social Research and the Philadelphia School of Psychoanalysis. She's the author of the #1 NYT bestselling book, How to Do the Work, and the podcast host of SelfHealers Soundboard. As a clinical psychologist in private practice, Dr. Nicole often found herself frustrated by the limitations of traditional psychotherapy. Wanting more for her patients and herself, she began a journey to develop a united philosophy of mental, physical and spiritual health that equips people with the tools necessary to heal themselves. Dr. Nicole is the creator of the SelfHealers movement, where people from around the world are joining together in a community to take healing into their own hands. In 2019, she founded SelfHealers Circle, the first virtual self-guided global healing membership. SelfHealer Circle has members in over 60 countries who heal as a collective. Her latest workbook, How to Meet Your Self, was just released (December 2022).

Connect with Dr. LePera:

• Insta: @the.holistic.psychologist
• Facebook: the.holistic.psychologist
• Website: https://theholisticpsychologist.com/
• YouTube: https://www.youtube.com/channel/UCtEWTaMjqOH8J1Gy06Ey0Yg

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to The Holistic Psychologist, Dr. Nicole LePera … 00:01:25

What's Missing in Our Clinician Education … 00:12:04

Mental Health Issues & Substance Abuse … 00:16:00

Creating New & Better Ways to Help People … 00:20:30

Mental Illness, Mental Health Diagnoses & Treatment …00:24:00

Diagnoses & Disappointment for a Solution … 00:33:20

Self-Healing as an Option … 00:38:20

What Does Self-Healing Look Like? … 00:46:00

Parenting & Wanting Behavior Shifts in Our Kids … 00:58:15

What is Reparenting? … 01:05:00

Replenishing Yourself as a Parent … 01:12:00

How to Meet Your Self Workbook Help … 01:19:12

Resources & Episode Wrap Up … 01:24:42

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My guest this week is Kirsten Cobabe.

In this episode, Kirsten and I discuss parenting teens. There are so many parts of parenting teens, tweens, and young adults during the developmental phases that can feel tricky to us, as well as for caregivers and kids. Teens are not adults; they're also not little kids. It can be tough to know when to intervene and support, or when to back off. And some days it can feel like we are wrong no matter what we do. Let's explore what makes adolescents at this age tick, the ways we might be misunderstanding what's happening for them even when we have the best intentions, how we can best connect and communicate with them, and lots more tips for parenting teens with Teen Whisperer, Kirsten Cobabe.

Kirsten is a social worker therapist turned coach who supports parents to navigate the waves of adolescence, while learning how to talk with teens by becoming authentically curious and truly present. As an advocate for families for two decades, she helps parents and teens transform their most important relationships from the inside out. She engages families in fostering rapport, cultivating conscious connections, reframing stories and restoring harmony in the home, and believes through raising our consciousness, we can raise the next generation.

Connect with Kristen:

• Insta: @kirstencobabe
• Website: www.kirstencobabe.com

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Teen Whisperer, Kirsten Cobabe … 00:01:24

What Makes Teen & Tween Developmental Phase Tougher? … 00:04:50

Biggest Issues Teens Are Facing Today … 00:14:00

Aligning Life with Developmental Stages … 00:20:00

What Types of Anxiety is Kirsten Seeing? … 00:23:00

Fallout of Constant Connectivity … 00:27:46

Sometimes Teens Want to Talk About Big Things … 00:29:35

How to Communicate More Effectively with Teens … 00:31:13

Not Taking Teens Disconnection Personally … 00:35:35

How to Raise Tricky Topics with Teens … 00:40:00

Top Recommendation for Struggling Parents … 00:44:00

Resources & Episode Wrap Up … 00:46:15

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My guest this week is Dr. Wendy Suzuki.

​​In this episode Dr. Wendy and I discuss anxiety through perhaps a different lens. It's no surprise most kids and adults are experiencing higher than typical levels of anxiety in recent years. We've talked about anxiety in various ways on the show previously. But today, I want to take a bit of a different approach and help normalize the experience of anxiety and the full realm of associated uncomfortable feelings that happen in our lives and in our kids' lives. Believe it or not, anxiety is important for us to experience, and what we do with our anxiety and what we teach our kids to do can make all the difference between progressing and thriving, or getting stuck and feeling helpless. Let's dive in to discuss the importance of neuroplasticity and why anxiety can be healthy. Could anxiety be a clue to what we need more or less of to be our healthiest, best selves?

Dr. Wendy Suzuki is the award-winning Dean of the School of Arts and Sciences at New York University where she studied as a professor, the effects of physical activity and meditation on the brain. She is also a TED speaker and best-selling author of the book, Healthy Brain Happy Life that was recently made into a PBS special. Her second book, Good Anxiety: Harnessing the Power of the Most Misunderstood Emotion was published in September of 2021, with the paperback edition published in September of 2022.

Connect with Dr. Wendy:

• Insta: @wendy.suzuki
• Facebook: https://www.facebook.com/WendyASuzuki/
• Website: https://www.wendysuzuki.com/
• Twitter: @wasuzuki

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Episode Takeaways

Episode Intro … 00:00:30

Introduction to Dr. Wendy Suzuki & Anxiety Research … 00:01:45

Neuroplasticity … 00:06:08

Why Anxiety Seems to be a Defining Emotion Currently? … 00:08:20

Thoughts on the New Screening Recommendations for Anxiety … 00:13:00

More Tools to Manage Anxiety … 00:19:00

Better First-Line Recommendations for Support … 00:26:00

Connection of Sleep & Anxiety … 00:29:40

Neuroplasticity & the Brain's Ability to Change … 00:34:40

Resources, #1 Tip, & Episode Wrap Up … 00:41:00

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