The Modern Mommy Doc Blog | Tips + Support for Stay at Home + Working Moms

WHAT IF MOVEMENT MADE OUR KIDS FEEL FREE INSTEAD OF FLAWED?

Thu, 05 Jun 2025 13:30:17 GMT

Growing up, most of us learned to move our bodies for one reason and one reason only: to burn something off. Calories, guilt, “last night’s pizza”—whatever it was, the message was loud and clear. Movement wasn’t something you did for joy or play or connection. It was something you did to earn your food or your rest or your body’s worth. No wonder now we have such a complicated relationship with exercise. We're still stuck in “work it off” or “tighten up” mode. PE class was less about feeling strong and more about being picked last or pushed too hard. Movement wasn’t about celebrating what our bodies could do. It was about fixing what we thought was wrong with them. So it’s no surprise that when our kids start talking about sports, dance, or even just going outside to play, we sometimes bring our old baggage along.

But what if we gave them something different?

What if we raised a generation of kids who moved their bodies because they wanted to—not because they were trying to take up less space?

That starts with us, right now, in small but powerful ways. When we talk about physical activity with our kids, we can lead with fun, function, and feeling good instead of focusing on appearance or outcomes. We can talk about movement as a way to connect with friends, shake off stress, explore the world, and discover what our bodies are capable of—not as a punishment for what we ate or a strategy to “look better.” It also means rethinking how we respond when our kids don’t want to go to soccer practice or say they hate running. Instead of forcing them to push through just for the sake of discipline, we can get curious. We can ask what they do enjoy. Dancing to music in the living room? Riding bikes? Climbing trees? Jumping on the trampoline? All of that counts as movement.

Movement doesn’t have to be measured to matter.

And when we model this ourselves—choosing the long walk because it clears our head, or turning on music and dancing in the kitchen without a care for how we look—we show them that joy and movement are allowed to coexist. Want a simple way to start this shift at home? Try this:

Ask your child, “What’s a way you love to move your body?” Then do it together. It might not be a structured workout. It might look like rolling down a hill or racing down the hallway or just walking the dog and talking about their day. That’s the point. Because joyful movement isn’t about forcing a routine—it’s about creating a relationship with your body that feels safe, fun, and free.

J oyful Movement Activities to Try With Your Kids

Movement That Feels Like Play

Turn movement into a game. Instead of formal workouts, try:

�� Freeze tag, dodgeball, or capture the flag

�� Dancing around the living room to favorite songs

�� Playing "Just Dance" or making up silly TikTok-style routines

These don’t “feel” like exercise—and that’s the point! They build positive associations with movement.

Choose-Your-Own-Adventure Movement

Let your child take the lead. Ask what they enjoy and follow their interests:

�� Rock climbing, martial arts, or gymnastics

�� Hiking, bike riding, or trampoline bouncing

�� Canoeing, kayaking, or just splashing at the pool

⚽ Playing soccer, jump rope, or making obstacle courses in the backyard

If they love it, it counts.

Try Something New—Together

Pick something neither of you has tried before:

�� Aerial arts or circus classes

�� Archery or ultimate frisbee

♿ Wheelchair yoga or an adaptive dance class

New = connection, laughter, and a reminder that being a beginner is brave.

Connect Through “Movement Moments”

Movement doesn’t need to be long or structured. Try:

�� A 10-minute dance party after dinner

�� Stretching together before bed

�� Walking and talking about their day

These micro-moments help kids feel grounded and connected to you—and themselves.

Celebrate What Bodies Can Do

After any movement activity, ask:

“What did your body help you do today?”

“How did that feel?”

Then share your answer, too.

This shifts the focus from how bodies look to what they do—building lasting body confidence.

Want more support with what to say when your kid asks tough questions about food, weight, or their body?

You don’t have to go it alone. Download our free 5 Phrases That Hurt (and Help) Kids' Body Image —packed with scripts, tools, and practical strategies for raising body-literate, self-loving kids.

You’ve got this. And your kid? They’ve got you. ��

Growing up, most of us learned to move our bodies for one reason and one reason only: to burn something off. Calories, guilt, “last night’s pizza”—whatever it was, the message was loud and clear. Movement wasn’t something you did for joy or play or connection. It was something you did to earn your food or your rest or your body’s worth. No wonder now we have such a complicated relationship with exercise. We're still stuck in “work it off” or “tighten up” mode. PE class was less about feeling strong and more about being picked last or pushed too hard. Movement wasn’t about celebrating what our bodies could do. It was about fixing what we thought was wrong with them. So it’s no surprise that when our kids start talking about sports, dance, or even just going outside to play, we sometimes bring our old baggage along.

But what if we gave them something different?

What if we raised a generation of kids who moved their bodies because they wanted to—not because they were trying to take up less space?

That starts with us, right now, in small but powerful ways. When we talk about physical activity with our kids, we can lead with fun, function, and feeling good instead of focusing on appearance or outcomes. We can talk about movement as a way to connect with friends, shake off stress, explore the world, and discover what our bodies are capable of—not as a punishment for what we ate or a strategy to “look better.” It also means rethinking how we respond when our kids don’t want to go to soccer practice or say they hate running. Instead of forcing them to push through just for the sake of discipline, we can get curious. We can ask what they do enjoy. Dancing to music in the living room? Riding bikes? Climbing trees? Jumping on the trampoline? All of that counts as movement.

Movement doesn’t have to be measured to matter.

And when we model this ourselves—choosing the long walk because it clears our head, or turning on music and dancing in the kitchen without a care for how we look—we show them that joy and movement are allowed to coexist. Want a simple way to start this shift at home? Try this:

Ask your child, “What’s a way you love to move your body?” Then do it together. It might not be a structured workout. It might look like rolling down a hill or racing down the hallway or just walking the dog and talking about their day. That’s the point. Because joyful movement isn’t about forcing a routine—it’s about creating a relationship with your body that feels safe, fun, and free.

J oyful Movement Activities to Try With Your Kids

Movement That Feels Like Play

Turn movement into a game. Instead of formal workouts, try:

�� Freeze tag, dodgeball, or capture the flag

�� Dancing around the living room to favorite songs

�� Playing "Just Dance" or making up silly TikTok-style routines

These don’t “feel” like exercise—and that’s the point! They build positive associations with movement.

Choose-Your-Own-Adventure Movement

Let your child take the lead. Ask what they enjoy and follow their interests:

�� Rock climbing, martial arts, or gymnastics

�� Hiking, bike riding, or trampoline bouncing

�� Canoeing, kayaking, or just splashing at the pool

⚽ Playing soccer, jump rope, or making obstacle courses in the backyard

If they love it, it counts.

Try Something New—Together

Pick something neither of you has tried before:

�� Aerial arts or circus classes

�� Archery or ultimate frisbee

♿ Wheelchair yoga or an adaptive dance class

New = connection, laughter, and a reminder that being a beginner is brave.

Connect Through “Movement Moments”

Movement doesn’t need to be long or structured. Try:

�� A 10-minute dance party after dinner

�� Stretching together before bed

�� Walking and talking about their day

These micro-moments help kids feel grounded and connected to you—and themselves.

Celebrate What Bodies Can Do

After any movement activity, ask:

“What did your body help you do today?”

“How did that feel?”

Then share your answer, too.

This shifts the focus from how bodies look to what they do—building lasting body confidence.

Want more support with what to say when your kid asks tough questions about food, weight, or their body?

You don’t have to go it alone. Download our free 5 Phrases That Hurt (and Help) Kids' Body Image —packed with scripts, tools, and practical strategies for raising body-literate, self-loving kids.

You’ve got this. And your kid? They’ve got you. ��

WHEN THE ALGORITHM TARGETS YOUR KID'S BODY: HOW TO PROTECT THEIR CONFIDENCE ONLINE

Thu, 29 May 2025 13:30:00 GMT

About the Episode:

Feel like you’re constantly battling your teen over screen time? Wondering if their love of Roblox, TikTok, or skincare influencers is harmless—or harmful? Overwhelmed by all the fear-based headlines about what tech is doing to your kid’s brain? Same. That’s why this week’s episode is a must-listen.

Dr. Whitney sits down with Erin Walsh—social scientist, parenting expert, and author of It’s Their World: Teens, Screens, and the Science of Adolescence—to dig into what’s really going on with our kids and their screens. Spoiler: It’s not as simple as “just take the phone away.” But it’s also not a free-for-all. Erin breaks down the science of the developing adolescent brain, the real risks of screen time (especially around body image), and what we actually need to be focusing on as parents. This conversation will leave you feeling smarter, calmer, and better equipped to make the best decisions for your unique kid—without shame or overwhelm.

Key Takeaways:

�� The Truth About the Teen Brain

Adolescents aren’t mini adults or defiant disasters. Their brains are wired for risk-taking, emotional intensity, and identity formation—and that’s not a flaw, it’s biology. Understanding that can completely shift how we show up when they’re melting down... or ignoring our 8th reminder to get off YouTube.

�� Why One-Size-Fits-All Screen Rules Backfire

Rigid screen-time limits and total bans often create more power struggles than peace. Erin explains how to parent with the science, not against it—and why our kids’ individual personalities, interests, and vulnerabilities should shape how we set tech boundaries.

�� Screens Aren’t All Bad—But Some Content Is

Not all screen time is created equal. Your 11-year-old using Pinterest for drawing ideas is a different story than your 8-year-old rage-texting strangers on Roblox. The key is asking why kids are using screens and what the content is doing for (or to) them.

�� The Hidden Harm of Body-Based Content

From fitspo to skincare influencers to muscle-building TikToks, appearance-focused content is sneakier—and more damaging—than many parents realize. Erin shares what the research actually says about the connection between social media, body image, and mental health (especially for boys and non-binary kids).

�� Parental Monitoring Doesn’t Work Without Relationship

Filters and tracking apps can help—but they’re not enough. What really protects teens online? An ongoing, curious, connected relationship with you. Erin gives simple strategies to build that trust—even if your teen is in full “leave me alone” mode.

�� The Hot Chocolate Method: Why Side-by-Side Time Matters

Sometimes the best convos happen in the car or while grabbing a snack. Erin and Whitney share real-life ways to create low-pressure connection moments that teens actually respond to (yes, even yours).

�� Your Screen Habits Matter, Too

Kids notice when we’re glued to our phones. Erin explains why adult screen use impacts teen mental health—and how narrating our own phone boundaries (without shame) can shift the whole family dynamic.

�� The Algorithm Isn’t Your Friend

Click once on a biohacking or diet post, and the algorithm will happily shove more extreme content your kid’s way. Erin explains why it’s crucial to look at your kid’s feed, not just their screen time total.

About Our Guest:

Erin Walsh is a parent, speaker, and expert on adolescent development, screen time, and mental health. She’s the co-founder of the Spark & Stitch Institute, where she helps families and educators navigate the messy, meaningful work of raising kids in the digital age—using real science and zero shame.

Erin is also the author of the book It’s Their World: Teens, Screens, and the Science of Adolescence , which dives into how teens’ brains are wired, what screens are actually doing to them, and how parents can respond with confidence and connection (not panic). She’s known for making complicated research accessible, practical, and even a little funny—and her work has been featured in schools, community organizations, and media outlets across the country. You can find Erin’s ongoing work, free resources, and workshops at

�� sparkandstitchinstitute.com

And follow her for science-backed tips and parenting truth bombs at

�� Instagram: @sparkandstitch

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

About the Episode:

Feel like you’re constantly battling your teen over screen time? Wondering if their love of Roblox, TikTok, or skincare influencers is harmless—or harmful? Overwhelmed by all the fear-based headlines about what tech is doing to your kid’s brain? Same. That’s why this week’s episode is a must-listen.

Dr. Whitney sits down with Erin Walsh—social scientist, parenting expert, and author of It’s Their World: Teens, Screens, and the Science of Adolescence—to dig into what’s really going on with our kids and their screens. Spoiler: It’s not as simple as “just take the phone away.” But it’s also not a free-for-all. Erin breaks down the science of the developing adolescent brain, the real risks of screen time (especially around body image), and what we actually need to be focusing on as parents. This conversation will leave you feeling smarter, calmer, and better equipped to make the best decisions for your unique kid—without shame or overwhelm.

Key Takeaways:

�� The Truth About the Teen Brain

Adolescents aren’t mini adults or defiant disasters. Their brains are wired for risk-taking, emotional intensity, and identity formation—and that’s not a flaw, it’s biology. Understanding that can completely shift how we show up when they’re melting down... or ignoring our 8th reminder to get off YouTube.

�� Why One-Size-Fits-All Screen Rules Backfire

Rigid screen-time limits and total bans often create more power struggles than peace. Erin explains how to parent with the science, not against it—and why our kids’ individual personalities, interests, and vulnerabilities should shape how we set tech boundaries.

�� Screens Aren’t All Bad—But Some Content Is

Not all screen time is created equal. Your 11-year-old using Pinterest for drawing ideas is a different story than your 8-year-old rage-texting strangers on Roblox. The key is asking why kids are using screens and what the content is doing for (or to) them.

�� The Hidden Harm of Body-Based Content

From fitspo to skincare influencers to muscle-building TikToks, appearance-focused content is sneakier—and more damaging—than many parents realize. Erin shares what the research actually says about the connection between social media, body image, and mental health (especially for boys and non-binary kids).

�� Parental Monitoring Doesn’t Work Without Relationship

Filters and tracking apps can help—but they’re not enough. What really protects teens online? An ongoing, curious, connected relationship with you. Erin gives simple strategies to build that trust—even if your teen is in full “leave me alone” mode.

�� The Hot Chocolate Method: Why Side-by-Side Time Matters

Sometimes the best convos happen in the car or while grabbing a snack. Erin and Whitney share real-life ways to create low-pressure connection moments that teens actually respond to (yes, even yours).

�� Your Screen Habits Matter, Too

Kids notice when we’re glued to our phones. Erin explains why adult screen use impacts teen mental health—and how narrating our own phone boundaries (without shame) can shift the whole family dynamic.

�� The Algorithm Isn’t Your Friend

Click once on a biohacking or diet post, and the algorithm will happily shove more extreme content your kid’s way. Erin explains why it’s crucial to look at your kid’s feed, not just their screen time total.

About Our Guest:

Erin Walsh is a parent, speaker, and expert on adolescent development, screen time, and mental health. She’s the co-founder of the Spark & Stitch Institute, where she helps families and educators navigate the messy, meaningful work of raising kids in the digital age—using real science and zero shame.

Erin is also the author of the book It’s Their World: Teens, Screens, and the Science of Adolescence , which dives into how teens’ brains are wired, what screens are actually doing to them, and how parents can respond with confidence and connection (not panic). She’s known for making complicated research accessible, practical, and even a little funny—and her work has been featured in schools, community organizations, and media outlets across the country. You can find Erin’s ongoing work, free resources, and workshops at

�� sparkandstitchinstitute.com

And follow her for science-backed tips and parenting truth bombs at

�� Instagram: @sparkandstitch

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

YOUR KID WILL ASK ABOUT THEIR BODY. HERE'S HOW NOT TO BLOW IT.

Thu, 22 May 2025 13:30:27 GMT

You’re halfway through cleaning up dinner—scraping plates, rinsing out lunchboxes, trying to convince yourself that folding laundry counts as self-care—when your child hits you with a question that instantly makes you freeze.

“Mom…am I fat?”

Cue the internal panic. Your brain scrambles. Maybe you stammer out a hasty, “Of course not!” or pivot to, “You’re beautiful just the way you are.” Maybe you ignore it altogether and hope they never bring it up again. But somewhere inside, you know: this is a big moment. And what you say next? It matters. A lot.

Why That Question Feels So Loaded

The word “fat” holds a ton of weight in our culture—and not because it’s medically meaningful (spoiler: it’s not). It’s because we’ve been conditioned, often without realizing it, to associate fatness with failure, shame, and moral weakness. It’s a word we’ve been taught to fear. So when our kids ask it out loud, it feels like an alarm bell going off. But here’s what’s really happening: your child is trying to make sense of the world around them. They’re noticing bodies. They’re listening to what’s said (and what’s not said) about different shapes and sizes. And they’re looking to you, their safe person, to help them interpret it all. So let’s take a deep breath together and break this down. What your child doesn’t need is a perfect, rehearsed speech. They need honesty, clarity, and calm. They need to know that they can come to you with uncomfortable questions—and that you’ll meet them with curiosity, not shame.

Start Here: Ask What They Really Mean

Instead of rushing in to reassure or correct, try slowing down and asking,

“What made you ask that?”

That one question is powerful. It tells your child: This is a safe topic. You’re not in trouble. I want to understand. Maybe someone made a comment at school. Maybe they saw a weight loss ad on YouTube. Maybe they’re navigating the confusing early days of puberty and just trying to make sense of what’s happening to their body. Or maybe it’s as simple as a classmate saying, “You’ve got a belly,” and your child wondering if that’s…bad? Asking “what made you ask?” gives you insight into what’s really going on—and gives your child the chance to feel heard.

What Not to Say (Even Though It’s So Tempting)

We all want to protect our kids from pain. But when we dismiss, deflect, or sugarcoat conversations about weight and body image, we can unintentionally reinforce the very messages we’re trying to undo. Let’s look at a few common responses that seem helpful but actually do more harm than good:

“No! You’re beautiful.”

This reinforces the idea that being “fat” and being “beautiful” are mutually exclusive—and that the goal is to be one, not the other.

“Don’t say that!”

Shuts down the conversation and sends the message that talking about bodies is off-limits or shameful.

“You’re not fat—you’re strong!”

Sounds empowering, but it implies fatness is weak or undesirable, and that strength is only valuable as a contrast to it.

These phrases don’t make you a bad parent. They make you a human raised in the same culture your kid is trying to decode. But we can do better—especially now that we know more.

What To Say Instead

After you ask what made them bring it up and really listen to their answer, you can start to respond with language that’s grounded in truth, science, and compassion. Try something like:

“Bodies come in all shapes and sizes—and all of them are good.”

This is a foundational truth your child needs to hear often, especially in a world that won’t say it nearly enough.

Or:

“Your body is strong, capable, and uniquely yours. Let’s think about what it helps you do every day.”

This helps shift the focus from appearance to function. It reminds them that their body isn’t for looking at—it’s for living in.

You might also say:

“It’s totally okay to have questions about your body. You’re growing, and your body’s going to change a lot. I’m here for every part of that.”

That one sentence sends a clear message: You can come to me with anything. And that? That’s gold.

And if you’re brave enough to go there—and I think you are—try this:

“I’ve had thoughts like that, too. A lot of adults do. And I’m working on being kind to myself, just like I want you to be kind to you.”

You don’t have to turn it into a therapy session. But naming your own unlearning process models that body image is a journey—and that it’s okay to still be learning.

Why This Conversation Is Worth Having (Even If It’s Awkward)

When kids ask questions like “Am I fat?”, they’re not just looking for an answer. They’re looking for reassurance. For belonging. For the message that they are okay—exactly as they are. When we respond with calm, curious, shame-free honesty, we give them a way to start seeing their bodies through a different lens: not as problems to fix, but as homes to care for. We give them language for self-acceptance. And maybe, just maybe, we start rewriting the script that’s been playing in our heads since we were their age. This isn’t about getting it perfect. It’s about being intentional. Being present. And being the kind of parent who shows up for the hard conversations because you know your kid is worth it.

Try This: A “Body Words” Activity You Can Do Together

This week, set aside 10 minutes—maybe during snack time or after a walk—and ask your child:

“What are some words you’ve heard people use to describe bodies?”

Write them down. Include the kind ones, the weird ones, and even the unkind ones. Don’t overreact—just take note. Then ask:

“How do those words make you feel?”

“Which ones feel kind? Which ones feel hurtful?”

“What could we say instead?”

Finally, create a list of your own words to describe bodies—words that focus on function, identity, and feelings. Things like strong, helpful, fast, brave, caring, creative, flexible, unique. Let that list live somewhere visible—in a notebook, taped to a mirror, tucked in a lunchbox. Let it grow. Let it change. Let it remind your child (and you) that how we talk about bodies shapes how we feel in them.

Want more support with what to say when your kid asks tough questions about food, weight, or their body?

You don’t have to go it alone. Download our free 5 Phrases That Hurt (and Help) Kids' Body Image —packed with scripts, tools, and practical strategies for raising body-literate, self-loving kids.

You’ve got this. And your kid? They’ve got you. ��

You’re halfway through cleaning up dinner—scraping plates, rinsing out lunchboxes, trying to convince yourself that folding laundry counts as self-care—when your child hits you with a question that instantly makes you freeze.

“Mom…am I fat?”

Cue the internal panic. Your brain scrambles. Maybe you stammer out a hasty, “Of course not!” or pivot to, “You’re beautiful just the way you are.” Maybe you ignore it altogether and hope they never bring it up again. But somewhere inside, you know: this is a big moment. And what you say next? It matters. A lot.

Why That Question Feels So Loaded

The word “fat” holds a ton of weight in our culture—and not because it’s medically meaningful (spoiler: it’s not). It’s because we’ve been conditioned, often without realizing it, to associate fatness with failure, shame, and moral weakness. It’s a word we’ve been taught to fear. So when our kids ask it out loud, it feels like an alarm bell going off. But here’s what’s really happening: your child is trying to make sense of the world around them. They’re noticing bodies. They’re listening to what’s said (and what’s not said) about different shapes and sizes. And they’re looking to you, their safe person, to help them interpret it all. So let’s take a deep breath together and break this down. What your child doesn’t need is a perfect, rehearsed speech. They need honesty, clarity, and calm. They need to know that they can come to you with uncomfortable questions—and that you’ll meet them with curiosity, not shame.

Start Here: Ask What They Really Mean

Instead of rushing in to reassure or correct, try slowing down and asking,

“What made you ask that?”

That one question is powerful. It tells your child: This is a safe topic. You’re not in trouble. I want to understand. Maybe someone made a comment at school. Maybe they saw a weight loss ad on YouTube. Maybe they’re navigating the confusing early days of puberty and just trying to make sense of what’s happening to their body. Or maybe it’s as simple as a classmate saying, “You’ve got a belly,” and your child wondering if that’s…bad? Asking “what made you ask?” gives you insight into what’s really going on—and gives your child the chance to feel heard.

What Not to Say (Even Though It’s So Tempting)

We all want to protect our kids from pain. But when we dismiss, deflect, or sugarcoat conversations about weight and body image, we can unintentionally reinforce the very messages we’re trying to undo. Let’s look at a few common responses that seem helpful but actually do more harm than good:

“No! You’re beautiful.”

This reinforces the idea that being “fat” and being “beautiful” are mutually exclusive—and that the goal is to be one, not the other.

“Don’t say that!”

Shuts down the conversation and sends the message that talking about bodies is off-limits or shameful.

“You’re not fat—you’re strong!”

Sounds empowering, but it implies fatness is weak or undesirable, and that strength is only valuable as a contrast to it.

These phrases don’t make you a bad parent. They make you a human raised in the same culture your kid is trying to decode. But we can do better—especially now that we know more.

What To Say Instead

After you ask what made them bring it up and really listen to their answer, you can start to respond with language that’s grounded in truth, science, and compassion. Try something like:

“Bodies come in all shapes and sizes—and all of them are good.”

This is a foundational truth your child needs to hear often, especially in a world that won’t say it nearly enough.

Or:

“Your body is strong, capable, and uniquely yours. Let’s think about what it helps you do every day.”

This helps shift the focus from appearance to function. It reminds them that their body isn’t for looking at—it’s for living in.

You might also say:

“It’s totally okay to have questions about your body. You’re growing, and your body’s going to change a lot. I’m here for every part of that.”

That one sentence sends a clear message: You can come to me with anything. And that? That’s gold.

And if you’re brave enough to go there—and I think you are—try this:

“I’ve had thoughts like that, too. A lot of adults do. And I’m working on being kind to myself, just like I want you to be kind to you.”

You don’t have to turn it into a therapy session. But naming your own unlearning process models that body image is a journey—and that it’s okay to still be learning.

Why This Conversation Is Worth Having (Even If It’s Awkward)

When kids ask questions like “Am I fat?”, they’re not just looking for an answer. They’re looking for reassurance. For belonging. For the message that they are okay—exactly as they are. When we respond with calm, curious, shame-free honesty, we give them a way to start seeing their bodies through a different lens: not as problems to fix, but as homes to care for. We give them language for self-acceptance. And maybe, just maybe, we start rewriting the script that’s been playing in our heads since we were their age. This isn’t about getting it perfect. It’s about being intentional. Being present. And being the kind of parent who shows up for the hard conversations because you know your kid is worth it.

Try This: A “Body Words” Activity You Can Do Together

This week, set aside 10 minutes—maybe during snack time or after a walk—and ask your child:

“What are some words you’ve heard people use to describe bodies?”

Write them down. Include the kind ones, the weird ones, and even the unkind ones. Don’t overreact—just take note. Then ask:

“How do those words make you feel?”

“Which ones feel kind? Which ones feel hurtful?”

“What could we say instead?”

Finally, create a list of your own words to describe bodies—words that focus on function, identity, and feelings. Things like strong, helpful, fast, brave, caring, creative, flexible, unique. Let that list live somewhere visible—in a notebook, taped to a mirror, tucked in a lunchbox. Let it grow. Let it change. Let it remind your child (and you) that how we talk about bodies shapes how we feel in them.

Want more support with what to say when your kid asks tough questions about food, weight, or their body?

You’ve got this. And your kid? They’ve got you. ��

WHY BODY LITERACY IS MORE POWERFUL THAN BODY POSITIVITY

Mon, 12 May 2025 19:09:07 GMT

As parents who lived through the diet culture crazes of the 80s and 90s, many of us are trying to break cycles we didn’t even realize we were stuck in. We grew up in a culture that taught us to either ignore our bodies or to constantly “improve” them. We learned that health looked a certain way, that beauty was the ultimate goal, and that self-worth was tied to a number on the scale, the size of our jeans, or the smoothness of our skin. Even if we now know better, those messages live rent-free in our minds.

We want something different for our kids. We want them to grow up confident in their bodies. We want them to respect and care for themselves, to feel strong, capable, and proud. But the reality is, just telling our kids to “love their bodies” isn’t enough.

That kind of message, while well-intentioned, often lands flat for our savvy children—especially in a world that still bombards them with photoshopped influencers, social media filters, weight loss ads, and skincare routines marketed to 8-year-olds. Our children have far more digital experience than we do. If all we offer them is a slogan, they’ll look to the "authentic" content they see online instead. That’s why teaching body literacy—how the body works, what it needs, and how to listen to its cues—is so much more powerful.

Body literacy gives our kids actual tools. It helps them recognize the physical signs of hunger, fatigue, stress, anxiety, excitement, and joy. It teaches them that their bodies are not just for show—they’re brilliant systems working around the clock to help them play, learn, feel, and grow. When children understand how their bodies function, they’re less likely to shame them and more likely to care for them.

Think about all the invisible work our bodies do each day. A child’s heart beats over 100,000 times a day, delivering oxygen and nutrients through a vast network of blood vessels. That's pretty freaking awesome. Their brains process millions of signals every second, making decisions, regulating emotions, and helping them solve problems at school or navigate social situations with friends. Their lungs take in air about 20,000 times a day, powering giggles and soccer games. Their skin protects them from germs, heals cuts, and gives clues when they’re overheated or embarrassed. Even something as small as a stomach rumble is a signal that the body is doing its job—communicating a need, giving you a message.

When we help kids see their bodies through this lens, they start to shift the question from “Do I look okay?” to “What do I need right now?” They begin to see their bodies not as ornaments, but as instruments—vehicles for connection, learning, and movement.

But they won't make that shift alone. They need us to help them do it. Here's how: When your child says they’re hungry, rather than jumping straight to “Let’s get a snack,” you might say, “That’s your body’s way of telling you it needs fuel—it’s doing a good job of keeping you informed.” When they’re exhausted after a long school day, you can say, “Your brain worked hard today. It needs some rest to get ready for tomorrow.” Over time, those small moments of connection build trust between your child and their body.

Body literacy isn’t just about naming sensations, though—it’s also about giving kids space to explore how they feel in their bodies and to notice patterns. Does your kid (ahem, like mine) tend to get irritable when they haven’t eaten in a few hours? Do they feel jittery or sweaty before a big test? Does their stomach hurt before a sleepover or social event? These aren’t signs that something’s wrong with them. They’re signs that their body is communicating something important—and we can teach them how to listen.

Here’s an easy way to begin this work with your child: grab two pieces of paper and a pen or marker. On one sheet, draw a simple outline of a body. Sit with your child and ask them to think about what their body does for them every day. “What does your brain help you with? What do your legs let you do? What can your hands create? What does your body help you feel—like warm sunshine, hugs from a friend, or butterflies in your stomach when you're excited or nervous?”

As your child answers, write or draw their responses inside or around the body outline. You can label it together: “My Body Does Amazing Things.” Don’t worry about making it look perfect—this is about starting a conversation, not creating a masterpiece. Once it’s done, hang it on the fridge or near their bed. Let it be a reminder that their body isn’t something to judge—it’s something to appreciate.

Later, you can take it one step further by helping your child create a “Body Thank You” list. They might say, “Thank you, legs, for helping me jump on the trampoline,” or “Thank you, stomach, for turning food into energy.” It may sound simple, but practices like this create powerful associations between physical awareness and gratitude. They help kids internalize the message that their bodies are worthy of care—not because of how they look, but because of what they do.

The more we center our conversations around function, the more confident our kids will feel in the skin they’re in. That doesn’t mean appearance won’t ever matter to them—it will. We live in a visual world. But if we’ve done our job right, their worth won’t rise and fall with a breakout or a body size. They’ll know that they are more than a reflection.

They’ll know they are resilient, responsive, and resourceful—and so are their bodies.

If you want help getting started, I wrote My One-of-a-Kind Body to walk kids through these ideas in a fun, engaging, character-driven way. It’s filled with relatable stories, science-backed explanations, and interactive prompts that help kids build body literacy in a way that feels empowering—not overwhelming.

You can grab your copy here .

This is how we start to change the narrative—not by fixing our kids, but by helping them understand and trust the incredible bodies they already have.

As parents who lived through the diet culture crazes of the 80s and 90s, many of us are trying to break cycles we didn’t even realize we were stuck in. We grew up in a culture that taught us to either ignore our bodies or to constantly “improve” them. We learned that health looked a certain way, that beauty was the ultimate goal, and that self-worth was tied to a number on the scale, the size of our jeans, or the smoothness of our skin. Even if we now know better, those messages live rent-free in our minds.

We want something different for our kids. We want them to grow up confident in their bodies. We want them to respect and care for themselves, to feel strong, capable, and proud. But the reality is, just telling our kids to “love their bodies” isn’t enough.

That kind of message, while well-intentioned, often lands flat for our savvy children—especially in a world that still bombards them with photoshopped influencers, social media filters, weight loss ads, and skincare routines marketed to 8-year-olds. Our children have far more digital experience than we do. If all we offer them is a slogan, they’ll look to the "authentic" content they see online instead. That’s why teaching body literacy—how the body works, what it needs, and how to listen to its cues—is so much more powerful.

Body literacy gives our kids actual tools. It helps them recognize the physical signs of hunger, fatigue, stress, anxiety, excitement, and joy. It teaches them that their bodies are not just for show—they’re brilliant systems working around the clock to help them play, learn, feel, and grow. When children understand how their bodies function, they’re less likely to shame them and more likely to care for them.

Think about all the invisible work our bodies do each day. A child’s heart beats over 100,000 times a day, delivering oxygen and nutrients through a vast network of blood vessels. That's pretty freaking awesome. Their brains process millions of signals every second, making decisions, regulating emotions, and helping them solve problems at school or navigate social situations with friends. Their lungs take in air about 20,000 times a day, powering giggles and soccer games. Their skin protects them from germs, heals cuts, and gives clues when they’re overheated or embarrassed. Even something as small as a stomach rumble is a signal that the body is doing its job—communicating a need, giving you a message.

When we help kids see their bodies through this lens, they start to shift the question from “Do I look okay?” to “What do I need right now?” They begin to see their bodies not as ornaments, but as instruments—vehicles for connection, learning, and movement.

But they won't make that shift alone. They need us to help them do it. Here's how: When your child says they’re hungry, rather than jumping straight to “Let’s get a snack,” you might say, “That’s your body’s way of telling you it needs fuel—it’s doing a good job of keeping you informed.” When they’re exhausted after a long school day, you can say, “Your brain worked hard today. It needs some rest to get ready for tomorrow.” Over time, those small moments of connection build trust between your child and their body.

Body literacy isn’t just about naming sensations, though—it’s also about giving kids space to explore how they feel in their bodies and to notice patterns. Does your kid (ahem, like mine) tend to get irritable when they haven’t eaten in a few hours? Do they feel jittery or sweaty before a big test? Does their stomach hurt before a sleepover or social event? These aren’t signs that something’s wrong with them. They’re signs that their body is communicating something important—and we can teach them how to listen.

Here’s an easy way to begin this work with your child: grab two pieces of paper and a pen or marker. On one sheet, draw a simple outline of a body. Sit with your child and ask them to think about what their body does for them every day. “What does your brain help you with? What do your legs let you do? What can your hands create? What does your body help you feel—like warm sunshine, hugs from a friend, or butterflies in your stomach when you're excited or nervous?”

As your child answers, write or draw their responses inside or around the body outline. You can label it together: “My Body Does Amazing Things.” Don’t worry about making it look perfect—this is about starting a conversation, not creating a masterpiece. Once it’s done, hang it on the fridge or near their bed. Let it be a reminder that their body isn’t something to judge—it’s something to appreciate.

Later, you can take it one step further by helping your child create a “Body Thank You” list. They might say, “Thank you, legs, for helping me jump on the trampoline,” or “Thank you, stomach, for turning food into energy.” It may sound simple, but practices like this create powerful associations between physical awareness and gratitude. They help kids internalize the message that their bodies are worthy of care—not because of how they look, but because of what they do.

The more we center our conversations around function, the more confident our kids will feel in the skin they’re in. That doesn’t mean appearance won’t ever matter to them—it will. We live in a visual world. But if we’ve done our job right, their worth won’t rise and fall with a breakout or a body size. They’ll know that they are more than a reflection.

They’ll know they are resilient, responsive, and resourceful—and so are their bodies.

If you want help getting started, I wrote My One-of-a-Kind Body to walk kids through these ideas in a fun, engaging, character-driven way. It’s filled with relatable stories, science-backed explanations, and interactive prompts that help kids build body literacy in a way that feels empowering—not overwhelming.

You can grab your copy here .

This is how we start to change the narrative—not by fixing our kids, but by helping them understand and trust the incredible bodies they already have.

TELLING OUR KIDS THE TRUTH ABOUT THEIR BODIES

Sun, 27 Apr 2025 00:43:34 GMT

About the Episode:

Dr. Whitney tells a personal story of when her daughter asked her the question we never want to hear as parents, “Am I fat?” She breaks down how she answered and why she said what she did, in hopes that you can be prepared for those conversations in your own family.

Episode Takeaways:

There is a needle we must thread with our children between loving themselves and accepting themselves as they are and also taking care of their bodies. There is so much information coming to parents from medical sources about Body Mass Index and obesity and also from society about body love and body positivity.

This stems from a conversation I had with my 10 year old daughter after I had noticed that habits had been created that were not allowing her to be as active as she once was. She would get winded more easily or tired after not asking much of her body. I told her that I would like to see more movement back in her life because I noticed she had been more sedentary. She could easily walk down the hill from our house to school, but the trip up the (steep, but not too bad) hill was much harder for her. When I told her I would love to see her be more active, she responded, “Why, because I'm fat?” Not what I want to hear as a mom, as a pediatrician, or as an author who is literally about to start a project about this very same idea.

All of this makes me consider different parts of who I am. Number one, I am a standard trained pediatrician. I’m an American Academy of Pediatrics spokeswoman. There are new guidelines for pediatricians on how to address issues like obesity and weight issues in our young kids. There are really real risks when it comes to children and obesity, like diabetes, hypertension, higher risk when you have covid. At the same time, I also fully agree that we need to, as parents, pay attention to the quality of feed we are giving our kids, have our kids be active, and model healthy choices of food and movement to our kids.

The other part of me is the fact that I’m a parent to a special needs kid. She senses things more sensitively and has a hard time with choosing movement. She has softer genetics. There are parts of her that I have to consider when thinking about how far I push her and what I need to prioritize as a parent. Yes, I think about her nutrition, movement, and her physical body but I also think about her mental health and her not being so stressed out about me being militant that she moves that she ends up hating it all together.

Finally, there’s the complicated relationship most women my age have with their body and their body image. I watched my parents do yoyo diets. I did crazy exercise routines as a child and in high school. I heard the negative self-talk from my mom or even how she talked about my body. Even though I am dead set about not passing that to my kids and believe fully in body positivity, those pressures still live inside me and color the way I think. On top of that, there’s our culture that preaches body positivity while also showcasing celebrities that have butt filler or botox or breast implants. While all of those are fine on their own, it’s a juxtaposition of two things that cannot be true at the same time: you cannot tell everybody to accept their body the way that it is and have the beauty industry pushing you to literally become a different version of yourself than who you are.

When answering my daughter, I had lots of different ways I could have answered her. I decided what she needed in that moment was the truth. She needed to know that I didn’t want her to move her body because she was fat (which I have never ever said.) I wanted her to move her body because it’s good for you. For your bones, for your gut, for your heart, and most importantly, for your mind. And I want you to be healthy, not a certain size or weight. It’s so important that our kids hear that our focus is on health, even if we struggle with that internally.

I told my daughter that her body was not broken and it did not need to be fixed. I wasn’t talking about movement to fix something. I’m talking about movement because you only have one body and you have to take care of it by giving what it needs to be healthy and strong. You have to give it food to give it energy. You have to give it hydration, rest, and movement. Otherwise it will not function to the best of its ability.

I really tried to tie in the fact that we talk about her neurodivergent brain being different from others, but being absolutely beautiful. Her brain allows her to do different things than other kids, because she’s advanced in certain ways, and struggles in others. So your body is something that you can be proud of, just the way your mind is something that can bring you pride. It might be different from others, but that doesn’t make it not special. Your brain and body change as you get older, and that’s supposed to happen. That’s incredibly important for our girls to hear.

Lastly, I told her that I don’t care how you describe your body, as long as you do it in love. Fat is not a bad word, just like skinny isn’t a bad word. We think of fat as a bad word and skinny as a bad word, because that’s what women have been told in our modern culture. But that doesn’t make it true. A person is not more valuable because they’re skinny or less valuable because they’re fat. We don’t have to play by these rules that were set up by society.

Consider telling your kids the truth. They need to know what they’re up against, but that they can change the narrative. The way we can change that is by teaching our kids to talk differently to themselves than you do (if you struggle with body image) and to model body positivity even if you’re still struggling with how you look. I don’t want my kids to have those same thoughts as they get older as I do, so that modeling starts with me.

Finally, really be modeling what your kids are seeing on social media. Add keywords that you don’t want them to see into the parental controls. Talk with them about the images they see. Watch the content with them. They will see images of photoshopped and unrealistic women. We have to talk about them with our kids. We have to talk about the truth if we don’t want them to carry that same heavy weight on their shoulders that we have for the last several generations.

About the Episode:

Dr. Whitney tells a personal story of when her daughter asked her the question we never want to hear as parents, “Am I fat?” She breaks down how she answered and why she said what she did, in hopes that you can be prepared for those conversations in your own family.

Episode Takeaways:

There is a needle we must thread with our children between loving themselves and accepting themselves as they are and also taking care of their bodies. There is so much information coming to parents from medical sources about Body Mass Index and obesity and also from society about body love and body positivity.

This stems from a conversation I had with my 10 year old daughter after I had noticed that habits had been created that were not allowing her to be as active as she once was. She would get winded more easily or tired after not asking much of her body. I told her that I would like to see more movement back in her life because I noticed she had been more sedentary. She could easily walk down the hill from our house to school, but the trip up the (steep, but not too bad) hill was much harder for her. When I told her I would love to see her be more active, she responded, “Why, because I'm fat?” Not what I want to hear as a mom, as a pediatrician, or as an author who is literally about to start a project about this very same idea.

All of this makes me consider different parts of who I am. Number one, I am a standard trained pediatrician. I’m an American Academy of Pediatrics spokeswoman. There are new guidelines for pediatricians on how to address issues like obesity and weight issues in our young kids. There are really real risks when it comes to children and obesity, like diabetes, hypertension, higher risk when you have covid. At the same time, I also fully agree that we need to, as parents, pay attention to the quality of feed we are giving our kids, have our kids be active, and model healthy choices of food and movement to our kids.

The other part of me is the fact that I’m a parent to a special needs kid. She senses things more sensitively and has a hard time with choosing movement. She has softer genetics. There are parts of her that I have to consider when thinking about how far I push her and what I need to prioritize as a parent. Yes, I think about her nutrition, movement, and her physical body but I also think about her mental health and her not being so stressed out about me being militant that she moves that she ends up hating it all together.

Finally, there’s the complicated relationship most women my age have with their body and their body image. I watched my parents do yoyo diets. I did crazy exercise routines as a child and in high school. I heard the negative self-talk from my mom or even how she talked about my body. Even though I am dead set about not passing that to my kids and believe fully in body positivity, those pressures still live inside me and color the way I think. On top of that, there’s our culture that preaches body positivity while also showcasing celebrities that have butt filler or botox or breast implants. While all of those are fine on their own, it’s a juxtaposition of two things that cannot be true at the same time: you cannot tell everybody to accept their body the way that it is and have the beauty industry pushing you to literally become a different version of yourself than who you are.

When answering my daughter, I had lots of different ways I could have answered her. I decided what she needed in that moment was the truth. She needed to know that I didn’t want her to move her body because she was fat (which I have never ever said.) I wanted her to move her body because it’s good for you. For your bones, for your gut, for your heart, and most importantly, for your mind. And I want you to be healthy, not a certain size or weight. It’s so important that our kids hear that our focus is on health, even if we struggle with that internally.

I told my daughter that her body was not broken and it did not need to be fixed. I wasn’t talking about movement to fix something. I’m talking about movement because you only have one body and you have to take care of it by giving what it needs to be healthy and strong. You have to give it food to give it energy. You have to give it hydration, rest, and movement. Otherwise it will not function to the best of its ability.

I really tried to tie in the fact that we talk about her neurodivergent brain being different from others, but being absolutely beautiful. Her brain allows her to do different things than other kids, because she’s advanced in certain ways, and struggles in others. So your body is something that you can be proud of, just the way your mind is something that can bring you pride. It might be different from others, but that doesn’t make it not special. Your brain and body change as you get older, and that’s supposed to happen. That’s incredibly important for our girls to hear.

Lastly, I told her that I don’t care how you describe your body, as long as you do it in love. Fat is not a bad word, just like skinny isn’t a bad word. We think of fat as a bad word and skinny as a bad word, because that’s what women have been told in our modern culture. But that doesn’t make it true. A person is not more valuable because they’re skinny or less valuable because they’re fat. We don’t have to play by these rules that were set up by society.

Consider telling your kids the truth. They need to know what they’re up against, but that they can change the narrative. The way we can change that is by teaching our kids to talk differently to themselves than you do (if you struggle with body image) and to model body positivity even if you’re still struggling with how you look. I don’t want my kids to have those same thoughts as they get older as I do, so that modeling starts with me.

Finally, really be modeling what your kids are seeing on social media. Add keywords that you don’t want them to see into the parental controls. Talk with them about the images they see. Watch the content with them. They will see images of photoshopped and unrealistic women. We have to talk about them with our kids. We have to talk about the truth if we don’t want them to carry that same heavy weight on their shoulders that we have for the last several generations.

IF YOU'RE EATING OREOS IN YOUR CLOSET, THIS ONE'S FOR YOU

Sun, 27 Apr 2025 00:31:17 GMT

The other day, I read something that spoke more clearly to my life than any other piece of writing ever has. I mean, it was a meme, but it makes me feel better to say “I read something.” It had words on it–that still counts!

It said:

I feel anxious today. So I think to make myself feel better, I’m gonna eat this whole cake. Which makes me feel anxious about my stress eating. Which makes me eat more cake. I am now more cake than I am human.

Usually I love to start these blogs off with something light hearted and funny before we dive in, but the topic of emotional eating and drinking is something that hits home for me. And I think it does for a lot of other moms too. Let me get something clear first. There’s SO MUCH talk out there about diet and exercise. Like a ridiculous amount. And I am in no way an expert, nor will I tell you what I think you should and shouldn’t eat or how to move your body. That’s not what this is about.

What I’m talking about today is not eating cake at a birthday party to celebrate your daughter. Or even having another piece of cake the next morning for breakfast, laughing with your husband over the sink before you kids get up. I’m not talking about having drinks with your girlfriends simply because it’s Tuesday. Or even about getting smashed at a bachelorette party and having an amazing weekend. I stand in no judgment of any of that at all. Or any of your decisions that you make for your life, actually. You’re an adult and one of the best (and worst) things about that is that we get to make whatever choice we want.

What I want to chat about today is eating and drinking in order to subconsciously fix something. To make ourselves feel a certain way. To try and numb the noise in our brain with another glass of wine or Oreos in your closet after your kids go to bed.

Here’s what I believe it boils down to: control. When there are so many things we see spiraling around us. When there are choices being outside of our hands. When our house feels like a bomb went off all the time and never feels like we can relax. When we are stretched so thin because we’ve said “yes” to all the things that actually drain us. When we’re putting everyone and everything in front of our own needs. We feel like we have no control over our lives. No ownership. No say in where our time and energy goes.

But what’s the one thing we feel like we can control? What goes in our bodies. We’re the ones actually lifting that fork or dumping that bag of chips in our faces. In a world where we feel like all of our choices have been made for us, food feels like curling up on your couch with a blanket and a classic rom/com. It feels comforting. And it feels like we’re telling something that we’re the boss.

Here are the times that I feel pulled the most towards emotional eating and drinking:

When I’ve worked an insane day at the clinic stretching over 12 hours

After I’ve lost it with my kids

When I feel undervalued at work and my voice isn’t heard

When our finances are out of control and we haven’t really checked in with the budget in awhile

When my house is too cluttered and I can’t relax in my own home

Here are the questions I have learned to ask myself in those moments.

What am I feeling right now? What am I hoping to feel? Will this ________ (drink, candy, etc…) help me feel like that?

And then I can check in from there. Maybe I’m feeling happy that something happened and I want to celebrate! And that glass of champagne is a beautiful way to connect with my husband. But maybe I’m feeling overwhelmed with my house and I’d really like to feel supported by my spouse. And eating takeout after my kids are in bed isn’t gonna get me anywhere near feeling like I’m on a team with my partner. But if we don’t even know what we waaaaant to have, then there’s no way to know when we’ve got it! But if we can break it down to asking ourselves what’s really important, what we’re really after, then we’ll be one step closer to living a life aligned with who we really are.

The other day, I read something that spoke more clearly to my life than any other piece of writing ever has. I mean, it was a meme, but it makes me feel better to say “I read something.” It had words on it–that still counts!

It said:

I feel anxious today. So I think to make myself feel better, I’m gonna eat this whole cake. Which makes me feel anxious about my stress eating. Which makes me eat more cake. I am now more cake than I am human.

Usually I love to start these blogs off with something light hearted and funny before we dive in, but the topic of emotional eating and drinking is something that hits home for me. And I think it does for a lot of other moms too. Let me get something clear first. There’s SO MUCH talk out there about diet and exercise. Like a ridiculous amount. And I am in no way an expert, nor will I tell you what I think you should and shouldn’t eat or how to move your body. That’s not what this is about.

What I’m talking about today is not eating cake at a birthday party to celebrate your daughter. Or even having another piece of cake the next morning for breakfast, laughing with your husband over the sink before you kids get up. I’m not talking about having drinks with your girlfriends simply because it’s Tuesday. Or even about getting smashed at a bachelorette party and having an amazing weekend. I stand in no judgment of any of that at all. Or any of your decisions that you make for your life, actually. You’re an adult and one of the best (and worst) things about that is that we get to make whatever choice we want.

What I want to chat about today is eating and drinking in order to subconsciously fix something. To make ourselves feel a certain way. To try and numb the noise in our brain with another glass of wine or Oreos in your closet after your kids go to bed.

Here’s what I believe it boils down to: control. When there are so many things we see spiraling around us. When there are choices being outside of our hands. When our house feels like a bomb went off all the time and never feels like we can relax. When we are stretched so thin because we’ve said “yes” to all the things that actually drain us. When we’re putting everyone and everything in front of our own needs. We feel like we have no control over our lives. No ownership. No say in where our time and energy goes.

But what’s the one thing we feel like we can control? What goes in our bodies. We’re the ones actually lifting that fork or dumping that bag of chips in our faces. In a world where we feel like all of our choices have been made for us, food feels like curling up on your couch with a blanket and a classic rom/com. It feels comforting. And it feels like we’re telling something that we’re the boss.

Here are the times that I feel pulled the most towards emotional eating and drinking:

When I’ve worked an insane day at the clinic stretching over 12 hours

After I’ve lost it with my kids

When I feel undervalued at work and my voice isn’t heard

When our finances are out of control and we haven’t really checked in with the budget in awhile

When my house is too cluttered and I can’t relax in my own home

Here are the questions I have learned to ask myself in those moments.

What am I feeling right now? What am I hoping to feel? Will this ________ (drink, candy, etc…) help me feel like that?

And then I can check in from there. Maybe I’m feeling happy that something happened and I want to celebrate! And that glass of champagne is a beautiful way to connect with my husband. But maybe I’m feeling overwhelmed with my house and I’d really like to feel supported by my spouse. And eating takeout after my kids are in bed isn’t gonna get me anywhere near feeling like I’m on a team with my partner. But if we don’t even know what we waaaaant to have, then there’s no way to know when we’ve got it! But if we can break it down to asking ourselves what’s really important, what we’re really after, then we’ll be one step closer to living a life aligned with who we really are.

YOU DON'T HAVE TO PASS YOUR BODY IMAGE ISSUES ON TO YOUR KIDS

Sun, 27 Apr 2025 00:18:31 GMT

About Our Guest:

Whitney Casares, MD, MPH, FAAP, is a practicing board-certified pediatrician, author, speaker, and full-time working mom. Dr. Whitney is a Stanford University-trained private practice physician whose expertise spans the public health, direct patient care, and media worlds. She holds a Master of Public Health in Maternal and Child Health from The University of California, Berkeley, and a Journalism degree from California Polytechnic State University, San Luis Obispo. She is also CEO and Founder of Modern Mommy Doc.

Dr. Whitney advocates for the success of career-driven caregivers in all facets of their lives, guiding them toward increased focus, happiness, and effectiveness despite the systemic challenges and inherent biases that threaten to undermine them. She speaks nationally about her Centered Life Blueprint, which teaches working caregivers how to pay attention to what matters most amid pressure, at multibillion-dollar corporations like Adidas and Nike, and at executive-level conferences. She is a spokesperson for the American Academy of Pediatrics and medical consultant for large-scale organizations, including Good Housekeeping magazine, Gerber, and L’Oreal (CeraVe). Her work has been featured in Forbes, Thrive Global, and TODAY Parenting. She is a regular contributor to Psychology Today.

Dr. Whitney practices medicine in Portland, Oregon, where she and her husband raise their two young daughters.

About the Episode:

Dr. Whitney gets personal on this episode talking about body image, weight, and the world’s standards of health. She talks about why it’s so hard for women to have a positive body image even in the movement of body positivity and how we can help break that cycle for our kids.

Episode Takeaways:

There is such a divide in women’s health when it comes to body image and weight. And, as women, we’ve been steeped in diet culture our entire lives. From watching our parents go through a million diet and exercise programs to the way they spoke to us about our bodies (even when their motivation came from the right place!) it really shaped and formed our relationships with our bodies, food, and exercise. And it’s really difficult as parents, now, to navigate that with our kids, knowing how much it has affected us.

I often struggle with hearing all the voices that have spoken into my life about weight. I hear my parents talk about their own body, I hear all the people who told me I looked so great after I lost weight. As a result of those thoughts, it’s really difficult to make my actions line up with my mindset. I want to be as healthy as I can be for my kids, and I want to be the best role model in the area, but I’m a human being and sometimes I fall short.

There are times when I exercise not just for the joy of movement, but to lose weight. I do eat foods and think, “Will this make me bigger?” “Will this make me smaller?” I do look at my body and think critical thoughts. But I’ve learned there’s a difference between thinking a thought and taking it and passing it onto your kids. I can fight those internal demons and still pass on something better to my kids.

When I have those thoughts, I give myself the most grace and self-compassion. When I think critically, I tell myself WHY I’m being critical–because of the way you’ve been conditioned to think for so long. And then I ask myself what I’m going to do with that thought. I’m going to be mindful, I’ll store it away, and move on. And if I do take an action, like eating for restriction or exercising for a version of “health” that isn’t healthy for me, I can still stop and reverse it. It doesn’t have to be the new normal.

Oftentimes, these things aren’t even noticeable from the outside. It’s just the constant mind chatter going on inside your head. That doesn’t mean you can’t be authority on this for your kids. That doesn’t mean you can’t undo all the damage of diet culture. It means that it’s okay that you’re not perfect. That it’s okay that it’s still a struggle. It’s going to take several generations for our kids to unlearn what we learned and to unsee what’s on the internet with photoshop and filters.

Just because your experience was terrible, doesn’t mean it has to be that way for your kids. But they live in the real world, so we have to take those times to explain to them what’s happening, what stereotypes are, what old ideas are out there about what it means to be “healthy,” and what our families are going to do to set our relationships with food and our bodies.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

About Our Guest:

Whitney Casares, MD, MPH, FAAP, is a practicing board-certified pediatrician, author, speaker, and full-time working mom. Dr. Whitney is a Stanford University-trained private practice physician whose expertise spans the public health, direct patient care, and media worlds. She holds a Master of Public Health in Maternal and Child Health from The University of California, Berkeley, and a Journalism degree from California Polytechnic State University, San Luis Obispo. She is also CEO and Founder of Modern Mommy Doc.

Dr. Whitney advocates for the success of career-driven caregivers in all facets of their lives, guiding them toward increased focus, happiness, and effectiveness despite the systemic challenges and inherent biases that threaten to undermine them. She speaks nationally about her Centered Life Blueprint, which teaches working caregivers how to pay attention to what matters most amid pressure, at multibillion-dollar corporations like Adidas and Nike, and at executive-level conferences. She is a spokesperson for the American Academy of Pediatrics and medical consultant for large-scale organizations, including Good Housekeeping magazine, Gerber, and L’Oreal (CeraVe). Her work has been featured in Forbes, Thrive Global, and TODAY Parenting. She is a regular contributor to Psychology Today.

Dr. Whitney practices medicine in Portland, Oregon, where she and her husband raise their two young daughters.

About the Episode:

Dr. Whitney gets personal on this episode talking about body image, weight, and the world’s standards of health. She talks about why it’s so hard for women to have a positive body image even in the movement of body positivity and how we can help break that cycle for our kids.

Episode Takeaways:

There is such a divide in women’s health when it comes to body image and weight. And, as women, we’ve been steeped in diet culture our entire lives. From watching our parents go through a million diet and exercise programs to the way they spoke to us about our bodies (even when their motivation came from the right place!) it really shaped and formed our relationships with our bodies, food, and exercise. And it’s really difficult as parents, now, to navigate that with our kids, knowing how much it has affected us.

I often struggle with hearing all the voices that have spoken into my life about weight. I hear my parents talk about their own body, I hear all the people who told me I looked so great after I lost weight. As a result of those thoughts, it’s really difficult to make my actions line up with my mindset. I want to be as healthy as I can be for my kids, and I want to be the best role model in the area, but I’m a human being and sometimes I fall short.

There are times when I exercise not just for the joy of movement, but to lose weight. I do eat foods and think, “Will this make me bigger?” “Will this make me smaller?” I do look at my body and think critical thoughts. But I’ve learned there’s a difference between thinking a thought and taking it and passing it onto your kids. I can fight those internal demons and still pass on something better to my kids.

When I have those thoughts, I give myself the most grace and self-compassion. When I think critically, I tell myself WHY I’m being critical–because of the way you’ve been conditioned to think for so long. And then I ask myself what I’m going to do with that thought. I’m going to be mindful, I’ll store it away, and move on. And if I do take an action, like eating for restriction or exercising for a version of “health” that isn’t healthy for me, I can still stop and reverse it. It doesn’t have to be the new normal.

Oftentimes, these things aren’t even noticeable from the outside. It’s just the constant mind chatter going on inside your head. That doesn’t mean you can’t be authority on this for your kids. That doesn’t mean you can’t undo all the damage of diet culture. It means that it’s okay that you’re not perfect. That it’s okay that it’s still a struggle. It’s going to take several generations for our kids to unlearn what we learned and to unsee what’s on the internet with photoshop and filters.

Just because your experience was terrible, doesn’t mean it has to be that way for your kids. But they live in the real world, so we have to take those times to explain to them what’s happening, what stereotypes are, what old ideas are out there about what it means to be “healthy,” and what our families are going to do to set our relationships with food and our bodies.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

SO YOU'RE TAKING OZEMPIC. DOES THAT MEAN YOU'RE NOT A BODY POSITIVE PARENT?

Sun, 27 Apr 2025 00:07:33 GMT

About the Episode:

In this episode of The Modern Mommy Doc Podcast, Dr. Whitney Casares sits down with Dr. Krista Gonzalez, a triple-board-certified endocrinologist and obesity medicine specialist, to discuss the complex intersection of weight-loss medications like Ozempic and body positivity. Together, they explore societal pressures, the stigma surrounding weight-loss treatments, and if moms can reconcile personal health goals with fostering a body-positive environment for their children.

Key Topics Include:

How weight-loss medications work and their role in appetite regulation.

Navigating the stigma around weight-loss medications as a parent.

Shifting from a focus on weight to overall health and well-being.

Practical strategies for parents to approach nutrition and body image with their kids.

About Our Guest:

Dr. Krista Gonzalez is a triple-board-certified physician specializing in endocrinology, obesity medicine, and internal medicine. With years of expertise in treating complex metabolic conditions, Dr. Gonzalez is passionate about helping individuals reclaim their health through personalized care.

As a dedicated advocate for women and moms, she understands the unique challenges they face when balancing personal wellness with family responsibilities. Dr. Gonzalez’s compassionate, whole-person approach empowers her patients to set and achieve realistic health goals while fostering a deeper connection with their bodies.

In addition to her clinical work, Dr. Gonzalez is a mom of two and a champion for working mothers. She is currently organizing the Pausing to Thrive retreat in 2025, designed to help busy moms create space for self-care and growth. You can connect with her on Instagram and LinkedIn. @DrKristaGonzalez .

Key Discussion Points:

Understanding Weight-Loss Medications

Dr. Krista Gonzalez explains how medications like Ozempic, Wegovy, and Zepbound work. These GLP-1 medications regulate appetite by slowing gastric emptying and reducing food noise. While these treatments have gained popularity, Dr. Gonzalez emphasizes the importance of working with qualified healthcare providers to ensure they are used safely and effectively.

The Intersection of Body Positivity and Weight-Loss Treatments

Dr. Whitney and Dr. Gonzalez explore the tension between promoting body positivity and choosing to use weight-loss medications. They discuss how these decisions can coexist, emphasizing that health goals, such as reducing pain or increasing energy, don’t contradict self-love or acceptance.

The Role of Stigma in Weight-Loss and Parenting

The stigma surrounding weight-loss medications often leads people to feel they’ve taken the “easy way out.” Dr. Gonzalez challenges this notion, pointing out the biological and environmental factors that can make weight regulation difficult, especially for moms. She argues that using all available tools to improve quality of life should be seen as a responsible choice, not a weakness.

How Stress, Hormones, and Parenting Impact Body Image

Moms face unique challenges in maintaining their health due to stress, hormonal changes, and sleep deprivation. These factors, combined with societal expectations, often lead to feelings of being out of control with their bodies. The episode highlights the importance of giving yourself grace while navigating these challenges.

Practical Strategies for Raising Body-Positive Kids

Dr. Casares and Dr. Gonzalez discuss ways to create a body-positive environment at home, including avoiding labels like “good” or “bad” foods; involving kids in meal preparation to empower them and build healthier habits; and focusing on balanced nutrition without making food a source of guilt or shame.

Choosing the Right Provider for Weight-Loss Medications

Dr. Gonzalez stresses the importance of working with qualified professionals, such as those certified by the American Board of Obesity Medicine (ABOM). She also highlights the risks of using mail-order or unregulated providers, which can lead to improper guidance and harmful outcomes.

Addressing Emotional Eating and Food Noise

Dr. Gonzalez highlights how medications can quiet food noise, helping patients shift their focus to other areas of their lives. The conversation also delves into how emotional eating patterns often stem from childhood and societal conditioning, urging parents to be mindful of the messages they send to their children about food.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

About the Episode:

In this episode of The Modern Mommy Doc Podcast, Dr. Whitney Casares sits down with Dr. Krista Gonzalez, a triple-board-certified endocrinologist and obesity medicine specialist, to discuss the complex intersection of weight-loss medications like Ozempic and body positivity. Together, they explore societal pressures, the stigma surrounding weight-loss treatments, and if moms can reconcile personal health goals with fostering a body-positive environment for their children.

Key Topics Include:

How weight-loss medications work and their role in appetite regulation.

Navigating the stigma around weight-loss medications as a parent.

Shifting from a focus on weight to overall health and well-being.

Practical strategies for parents to approach nutrition and body image with their kids.

About Our Guest:

Dr. Krista Gonzalez is a triple-board-certified physician specializing in endocrinology, obesity medicine, and internal medicine. With years of expertise in treating complex metabolic conditions, Dr. Gonzalez is passionate about helping individuals reclaim their health through personalized care.

As a dedicated advocate for women and moms, she understands the unique challenges they face when balancing personal wellness with family responsibilities. Dr. Gonzalez’s compassionate, whole-person approach empowers her patients to set and achieve realistic health goals while fostering a deeper connection with their bodies.

In addition to her clinical work, Dr. Gonzalez is a mom of two and a champion for working mothers. She is currently organizing the Pausing to Thrive retreat in 2025, designed to help busy moms create space for self-care and growth. You can connect with her on Instagram and LinkedIn. @DrKristaGonzalez .

Key Discussion Points:

Understanding Weight-Loss Medications

Dr. Krista Gonzalez explains how medications like Ozempic, Wegovy, and Zepbound work. These GLP-1 medications regulate appetite by slowing gastric emptying and reducing food noise. While these treatments have gained popularity, Dr. Gonzalez emphasizes the importance of working with qualified healthcare providers to ensure they are used safely and effectively.

The Intersection of Body Positivity and Weight-Loss Treatments

Dr. Whitney and Dr. Gonzalez explore the tension between promoting body positivity and choosing to use weight-loss medications. They discuss how these decisions can coexist, emphasizing that health goals, such as reducing pain or increasing energy, don’t contradict self-love or acceptance.

The Role of Stigma in Weight-Loss and Parenting

The stigma surrounding weight-loss medications often leads people to feel they’ve taken the “easy way out.” Dr. Gonzalez challenges this notion, pointing out the biological and environmental factors that can make weight regulation difficult, especially for moms. She argues that using all available tools to improve quality of life should be seen as a responsible choice, not a weakness.

How Stress, Hormones, and Parenting Impact Body Image

Moms face unique challenges in maintaining their health due to stress, hormonal changes, and sleep deprivation. These factors, combined with societal expectations, often lead to feelings of being out of control with their bodies. The episode highlights the importance of giving yourself grace while navigating these challenges.

Practical Strategies for Raising Body-Positive Kids

Dr. Casares and Dr. Gonzalez discuss ways to create a body-positive environment at home, including avoiding labels like “good” or “bad” foods; involving kids in meal preparation to empower them and build healthier habits; and focusing on balanced nutrition without making food a source of guilt or shame.

Choosing the Right Provider for Weight-Loss Medications

Dr. Gonzalez stresses the importance of working with qualified professionals, such as those certified by the American Board of Obesity Medicine (ABOM). She also highlights the risks of using mail-order or unregulated providers, which can lead to improper guidance and harmful outcomes.

Addressing Emotional Eating and Food Noise

Dr. Gonzalez highlights how medications can quiet food noise, helping patients shift their focus to other areas of their lives. The conversation also delves into how emotional eating patterns often stem from childhood and societal conditioning, urging parents to be mindful of the messages they send to their children about food.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

SCARED TO START SOLID FOODS? WHAT EVERY PARENT NEEDS TO KNOW WITH CINTHIA SCOTT, IBCLC

Sat, 26 Apr 2025 23:46:44 GMT

About the Episode:

Starting solids can feel overwhelming, but it doesn’t have to be! In this episode, Dr. Whitney is joined by registered dietitian Cinthia Scott, RD, IBCLC, co-author of Baby Leads the Way: An Evidence-Based Guide to Introducing Solid Foods, to break down everything parents need to know about introducing solid foods with confidence. They discuss common misconceptions, signs of readiness, gagging vs. choking, allergy introduction, and how to encourage adventurous eating from the start. If you're feeling anxious about starting solids or want evidence-based tips to make the transition easier, this episode is for you!

Key Takeaways:

1. Focus on Variety, Not Portion Size

The first few weeks of solids are about exploration, not consumption—let your baby touch, taste, and get messy!

Offer different textures and flavors early to help shape their palate and reduce picky eating later on.

2. Introduce Allergens Early & Often

The latest research shows that waiting to introduce allergens increases the risk of allergies—start early and offer them regularly.

Peanuts and eggs have the most research behind them, but introducing all major allergens is recommended.

3. Don’t Fear Gagging—But Be Aware of Choking Risks

Gagging is normal as babies learn to move food around their mouths.

To reduce choking risks, use the Smush Test: If you can press food between your fingers and it squishes easily, it’s safe!

4. Create a Calm Feeding Environment

Sit with your baby during meals and model eating behaviors.

Reduce distractions like TV and pets to help babies focus on their food and prevent choking.

About Our Guest:

Cinthia Scott, RD, IBCLC, is a registered dietitian and infant feeding expert passionate about making starting solids simple and stress-free for parents. She is a co-author of Baby Leads the Way, a comprehensive, evidence-based guide to baby-led feeding that helps parents confidently introduce solids while ensuring proper nutrition and safety.

Action Steps for Listeners:

�� Order the Book: Baby Leads the Way

�� Follow Cindy on Instagram: @thebabydietitian

�� Listen to the full episode for more strategies above.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

About the Episode:

Starting solids can feel overwhelming, but it doesn’t have to be! In this episode, Dr. Whitney is joined by registered dietitian Cinthia Scott, RD, IBCLC, co-author of Baby Leads the Way: An Evidence-Based Guide to Introducing Solid Foods, to break down everything parents need to know about introducing solid foods with confidence. They discuss common misconceptions, signs of readiness, gagging vs. choking, allergy introduction, and how to encourage adventurous eating from the start. If you're feeling anxious about starting solids or want evidence-based tips to make the transition easier, this episode is for you!

Key Takeaways:

1. Focus on Variety, Not Portion Size

The first few weeks of solids are about exploration, not consumption—let your baby touch, taste, and get messy!

Offer different textures and flavors early to help shape their palate and reduce picky eating later on.

2. Introduce Allergens Early & Often

The latest research shows that waiting to introduce allergens increases the risk of allergies—start early and offer them regularly.

Peanuts and eggs have the most research behind them, but introducing all major allergens is recommended.

3. Don’t Fear Gagging—But Be Aware of Choking Risks

Gagging is normal as babies learn to move food around their mouths.

To reduce choking risks, use the Smush Test: If you can press food between your fingers and it squishes easily, it’s safe!

4. Create a Calm Feeding Environment

Sit with your baby during meals and model eating behaviors.

Reduce distractions like TV and pets to help babies focus on their food and prevent choking.

About Our Guest:

Cinthia Scott, RD, IBCLC, is a registered dietitian and infant feeding expert passionate about making starting solids simple and stress-free for parents. She is a co-author of Baby Leads the Way, a comprehensive, evidence-based guide to baby-led feeding that helps parents confidently introduce solids while ensuring proper nutrition and safety.

Action Steps for Listeners:

�� Order the Book: Baby Leads the Way

�� Follow Cindy on Instagram: @thebabydietitian

�� Listen to the full episode for more strategies above.

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

RAISING CONFIDENT, CAPABLE KIDS—THE LIFE SKILLS THEY REALLY NEED WITH KATIE KIMBALL

Thu, 10 Apr 2025 14:00:00 GMT

About the Episode:

As parents, we spend so much time making sure our kids succeed in school, sports, and activities—but are we teaching them the life skills they’ll need to thrive in the real world? From cooking and problem-solving to resilience and independence, these skills are just as important as academics (if not more!).

In this episode of The Modern Mommy Doc Podcast, Dr. Whitney sits down with Katie Kimball, a former teacher, mom of four, and the founder of Kids Cook Real Food, to talk about why life skills matter and how parents can start teaching them at any age. We dive into the research on kids’ independence, the long-term benefits of hands-on learning, and practical ways to help kids build confidence and responsibility—without overwhelm.

�� Listen now for real-world tips on how to raise kids who are ready for life!

Key Takeaways:

1. Kids Need More Life Skills—And It’s Never Too Early (or Late) to Start

Many parents assume kids will “pick up” basic skills like cooking, cleaning, and problem-solving over time, but research shows that direct teaching and hands-on practice make a huge difference. Whether your child is 3 or 13, there’s always a way to introduce new responsibilities.

2. Helicopter Parenting is Making Kids Less Capable

Modern parents often prioritize safety and convenience over letting kids struggle through challenges. While well-intentioned, this prevents kids from learning resilience and independence. Giving kids age-appropriate challenges helps them develop problem-solving skills that serve them for life.

3. Cooking is the Ultimate Confidence-Builder

Katie explains how teaching kids to cook isn’t just about food—it teaches:

��️ Math & Science (measuring, fractions, chemistry of cooking)

��️ Patience & Focus (following a recipe step by step)

��️ Responsibility (cleaning up, planning meals)

��️ Confidence (“I made this myself!”)

4. The "Start Small" Approach to Teaching Skills

Parents often feel overwhelmed by the idea of teaching life skills, but Katie shares a simple framework:

✔️ Start with one small, achievable task (e.g., stirring ingredients, setting the table)

✔️ Use positive reinforcement and patience—skills take time!

✔️ Gradually increase responsibility as kids grow in confidence

5. How to Adapt Life Skills for Different Ages

�� Toddlers & Preschoolers: Simple tasks like pouring, stirring, and wiping spills

�� Elementary Age Kids: Making sandwiches, packing lunches, following simple recipes

��‍�� Tweens & Teens: Cooking full meals, budgeting for groceries, planning menus

6. Teaching Life Skills Makes Parenting Easier in the Long Run

It may take longer in the beginning, but kids who learn real-life skills reduce parental stress over time. Instead of doing everything for them, parents can delegate tasks and create a family culture where everyone contributes.

About Our Guest:

Katie Kimball helps change kids’ relationship to food, both through work in the kitchen and helping parents of picky eaters. She’s a former teacher, two-time TEDx speaker, writer, and mom of 4 kids. She created the Kids Cook Real Food eCourse, which was recommended by The Wall Street Journal as the best online cooking class for kids. Her blog Kitchen Stewardship helps families stay healthy without going crazy, and she’s on a mission to connect families around healthy food, teach every child to cook, and instill those all-important life skills!

Learn more about Katie Kimball:

�� Website: www.kidseatrealfood.com

�� Get her F ree Guide to Teaching Kids Life Skills

�� Follow Katie on Instagram

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.

About the Episode:

As parents, we spend so much time making sure our kids succeed in school, sports, and activities—but are we teaching them the life skills they’ll need to thrive in the real world? From cooking and problem-solving to resilience and independence, these skills are just as important as academics (if not more!).

In this episode of The Modern Mommy Doc Podcast, Dr. Whitney sits down with Katie Kimball, a former teacher, mom of four, and the founder of Kids Cook Real Food, to talk about why life skills matter and how parents can start teaching them at any age. We dive into the research on kids’ independence, the long-term benefits of hands-on learning, and practical ways to help kids build confidence and responsibility—without overwhelm.

�� Listen now for real-world tips on how to raise kids who are ready for life!

Key Takeaways:

1. Kids Need More Life Skills—And It’s Never Too Early (or Late) to Start

Many parents assume kids will “pick up” basic skills like cooking, cleaning, and problem-solving over time, but research shows that direct teaching and hands-on practice make a huge difference. Whether your child is 3 or 13, there’s always a way to introduce new responsibilities.

2. Helicopter Parenting is Making Kids Less Capable

Modern parents often prioritize safety and convenience over letting kids struggle through challenges. While well-intentioned, this prevents kids from learning resilience and independence. Giving kids age-appropriate challenges helps them develop problem-solving skills that serve them for life.

3. Cooking is the Ultimate Confidence-Builder

Katie explains how teaching kids to cook isn’t just about food—it teaches:

��️ Math & Science (measuring, fractions, chemistry of cooking)

��️ Patience & Focus (following a recipe step by step)

��️ Responsibility (cleaning up, planning meals)

��️ Confidence (“I made this myself!”)

4. The "Start Small" Approach to Teaching Skills

Parents often feel overwhelmed by the idea of teaching life skills, but Katie shares a simple framework:

✔️ Start with one small, achievable task (e.g., stirring ingredients, setting the table)

✔️ Use positive reinforcement and patience—skills take time!

✔️ Gradually increase responsibility as kids grow in confidence

5. How to Adapt Life Skills for Different Ages

�� Toddlers & Preschoolers: Simple tasks like pouring, stirring, and wiping spills

�� Elementary Age Kids: Making sandwiches, packing lunches, following simple recipes

��‍�� Tweens & Teens: Cooking full meals, budgeting for groceries, planning menus

6. Teaching Life Skills Makes Parenting Easier in the Long Run

It may take longer in the beginning, but kids who learn real-life skills reduce parental stress over time. Instead of doing everything for them, parents can delegate tasks and create a family culture where everyone contributes.

About Our Guest:

Katie Kimball helps change kids’ relationship to food, both through work in the kitchen and helping parents of picky eaters. She’s a former teacher, two-time TEDx speaker, writer, and mom of 4 kids. She created the Kids Cook Real Food eCourse, which was recommended by The Wall Street Journal as the best online cooking class for kids. Her blog Kitchen Stewardship helps families stay healthy without going crazy, and she’s on a mission to connect families around healthy food, teach every child to cook, and instill those all-important life skills!

Learn more about Katie Kimball:

�� Website: www.kidseatrealfood.com

�� Get her F ree Guide to Teaching Kids Life Skills

�� Follow Katie on Instagram

�� Subscribe to The Modern Mommy Doc Podcast for more episodes on parenting with confidence and clarity. Leave a review using the hashtag #ModernMommyDoc.