Life is more fun and meaningful when you align your rhythms with nature.  Plus, the seasons can teach you so much about how to approach healthy living!  I’ve gathered some ideas for celebrating the Autumn Equinox that will help you connect to yourself, to your family, and to nature during this very special time time of the year.

What’s So Special About the Autumn Equinox?

The first day of Autumn is more than just a change in weather and pretty seasonal colors. The Autumn Equinox represents the balance of light and dark and a preparation for great change.

We can perceive the dark as being the absence of the sun since we’re continuing to have shorter days and longer nights until Winter. Symbolically, Autumn is a gradual letting go – a movement toward stillness, emptiness, and even death.

This balance of appreciating what you have (light) and letting go of what you no longer need (dark) is modeled for us in nature during this time as well. Deciduous trees undergo huge transformations by shedding their leaves. They trust that this needs to happen in order for renewal and more growth. Animals pare down their activity and focus on storing food and energy. Letting go is necessary and important in order to sustain life.

There can be a sense of loss during this season too, so it’s important for families to spend more time with each other and develop closer, stronger, more loving and supportive bonds.

Here’s some ways to celebrate Autumn by yourself or with your family and friends to honor the change in season.

9 Special Ways to Celebrate The Autumn Equinox

1. Go On A Nature Walk

Let’s start with the easiest way to appreciate nature: just walk among it. There is so much to notice, especially in Fall with the change in colors and falling leaves.

But what else might you notice when you walk? What’s the difference in smell? How are the animals behaving? Talk about this with your family and friends. Or if you’re doing this alone, maybe you can sit down and journal about what you’re noticing.

2. Make An Autumn Wreath

From your nature walk pick up what nature as discarded and add them to a wreath to adorn your home. Acorns, multi-colored leaves, dried berries and corn, grain grasses, vines, and dried end-of-summer flowers, can all be woven or glued onto a circular wreath and hung on your front door.

Each time you enter your home you’ll be reminded of the change we all need to embrace during this time.

3. Celebrate With An Autumn Equinox Feast

You don’t need to wait until Thanksgiving for a special feast! And all of Autumn can be a time for you to express gratitude for what is bountiful in your life.

Make a special meal with seasonal fruits, vegetables, and spices. These may be different than what’s around in November with Thanksgiving. Right now in California we have lots of figs, grapes, corn, and late summer squashes. The different food makes it more unique! You can talk about what Autumn means to you as your family gathers.

You might want to try cooking a dish with acorns which are known to symbolize strength, potential, fertility, and new beginnings. They are also a traditional food in many places in the world, so a good food for you to become reacquainted with!

Acorns can be fermented, ground, and made into a flour to use in many yummy recipes. Here’s an excellent article that will teach you just about everything you need to know about acorns.

Enjoy!

4. Do A Special Yoga And Meditation Practice

I love to do Sun Salutations to honor the Equinoxes and the Solstices alike. Surya Namaskara is traditionally done as a prayer, a prostration to the Sun, so fitting to celebrate the change in season and the meaning behind it.

I used to do 108 Sun Salutations in my younger years since it’s an auspicious number. Now that I’m 47 and a little slower-moving, I realize how ridiculous that is. Intention is most important, not how much you do!

Just do as many Sun Salutations of versions A, B, or C that you feel comfortable with, bringing your intention into each breath and movement.

Or if Sun Salutations are not your thing, you can choose to do this Autumn Yin Yoga practice that targets the Lung and Large intestine meridians that are associated with this season.

You can simply do a Gratitude Meditation instead.

Or, do all three recommendations! That’s what I like to do!

5. Candle Ceremony

Light a candle in the dark to represent the balance of energy at the Equinox. You can write down all the things you’d like to clear from your life. Tear them up or carefully burn them in the candle. Then you can write down all the things you now want to bring into your life.

6. Have A Harvest Party With Friends

If you have a garden, is there any better way to enjoy your bounty than to share with others? You can get some friends and neighbors together who also have gardens. Each person can bring fruit, vegetables, flowers, grains – whatever they have plenty of. You can trade items and talk about what to do with them in Autumn while enjoying some seasonal teas and treats.

7. Clear and Bless Your Home

Bring balance to your home with an energetic clearing. This can be done many ways, depending on the healing practices you study.

I love to burn a Sage wand and go around to the corner of each room in my house, asking for all negativity to be cleared from our home and our lives.

Then I do the same with Palo Santo which has a more revitalizing energy to it. I go around and ask that we bring in more happiness, health, and prosperity to fill the space.

The same can be done with essential oils, though I do this more regularly and not as a special ritual. This diffuser blend is fabulous at clearing negative energy:

Clear The Space Diffuser Blend

• 2 drops Lemongrass
• 2 drops Clary Sage
• 2 drops Lime

Lemongrass clears stagnant energy and negativity. Clary Sage clears confusion and brings in more clarity and intuitive guidance. Lime cleanses the heart and mind, promoting more gratitude for the gift of life. The combination of these three also smells amazing!

8. Fallen Leaf Ceremony

This is a fun and quick one! If you have enough fallen leaves around your property, rake them all up into a pile. Pick up an armful of leaves and throw them up in the air, mindful of what you’d like to let go of this season to create more harmony in your life.

If you’re doing this in a group, it’s fun for everyone to shout out what their letting go of. Then afterwards you can all talk about what you’re making space for in your life, what you’re now wanting to bring in.

9. Honor A Tree In Your Neighborhood

Spend some time picnicking under a tree’s shade, or hugging a tree, or singing to a tree. You can bury special items like herbs or crystals in the ground near the tree with a blessing.

These suggestions may sound silly to some, but I don’t care. Our disconnection to nature is what’s fueling much of the dissent in our world right now and that needs to change.

One thing we can all agree on is that we have a symbiotic relationship with trees and we need more of them. So you can also use this special time to plant some new ones.

Want To Learn More About Autumn Equinox Celebrations?

You can check out my Pinterest Board here for more ideas and recipes!

Which of these Autumn Equinox Celebration ideas is your favorite? Do you have any other ideas of how you can celebrate Autumn in your home? Let’s hear about them in the comments!

Kids are dealing with so many health issues and pressures these days!  It may be hard for them to name their feelings and this can result in meltdowns or growing emotional problems. Mindfulness meditation is a doorway to these feelings that they can experience in their bodies.  But kids meditation makes the biggest difference if it’s done consistently and modeled by the adults in their lives.

My son and I created this kids meditation not just for children, but for the whole family.  Together, you can train up your mindfulness skills, develop emotional intelligence, promote anger management, and learn to treat each other (and yourselves!) with more kindness.  These mindfulness techniques bring balanced awareness to the body, heart, and mind.  They form a framework that can help your children grow into compassionate beings who approach life with gratitude, hope, and bold enthusiasm!

You can watch the video below, or just read through the instructions and try it on your own.  It would be really helpful for your family to talk afterwards, or to have some time for personal journaling.

If you want even more help dealing with emotional stress, check out this guide which you can incorporate into your mindfulness practice.  Enjoy!

Meditation Video for Kids and Families

How to Meditate with Your Kids

Take a minute to get a small object that is precious to you. It could be a beautiful rock, crystal, button, or even a small toy.  Don’t worry if you can’t find anything right now, you can just use your hands instead.

You can sit up with your legs crossed or lay down in a comfortable spot on the floor.  Let’s place your special object over your belly button.

Meditation for Kids Instructions

Close your eyes and take a few deep breaths.

Feel the precious item on your belly rise and fall as you breathe or feel your belly moving into your hand.

It rises up as you breathe in and it gently falls when you breathe out.

Let your breath be smooth and slow so it feels easy and it feels good.

Mindfulness of the Body

Now we’re going to use your imagination to make your mind more full and aware.

See your precious item shining with a bright white light, like a little star.  If you’re using your hand, imagine that a ball of white light comes out of your hand.  This ball of light sinks down into your belly and shines in every direction.

It goes down into each leg: your right leg, your left leg, and each toe.  It goes up into your chest and head and out through each arm and every finger.

See your whole body shining with this white light from inside, as bright and as powerful as our sun.  Can you feel the power of your body?  Does it feel warm or cool?  Do you feel heavy or do you feel like you’re floating like a balloon?

Mindfulness of Emotions

Keep your body shining bright and now we’re going to place your precious item or your hand on the center of your chest where your heart is.

How are you feeling in your heart right now?  Are you feeling love, happiness, anger, fear, boredom, or excited? 

Whatever you’re feeling is absolutely normal!  We all have these feelings.  But sometimes they can get a little too big.  Sometimes our anger may make us hurt ourselves or others with our words or with our bodies.  Sometimes when we get too excited we may knock things over. 

Let’s shine this bright light on our  feelings right now so you know what you’re feeling and you can control what your body does when you feel this way.  Sometimes when we shine this light on our feelings, they change into something else!

As you take some more deep breaths, maybe your light shines even brighter.

Now we’re going to take off our precious item, put it to the side, and stretch your arms up overhead.  If you’re laying down you can slowly roll over and come back up to sit.

You can keep this light burning bright is side you for as long as you remember to do so, letting it relax you and comfort you from the inside like it’s giving you a big hug and a warm smile.

And take a moment to actually give yourself a big hug.

And if you’re doing this with your family, you can give them a big hug too.

Remember that you can do this mindfulness meditation anytime! I hope it keeps your heart open and loving.

The Coronavirus Pandemic and the social distancing required to slow the spread, forced schools to close, leaving parents to care for their kids at home for an uncertain amount of time whether they want to or not.  Are you one of these moms?  I know that you’re probably feeling fear from both the viral threat and for homeschooling your child for the first time.  Trust me though, as a homeschooling parent of fours years, I know you can do this!  Here’s my 5 tips on how to stay sane homeschooling amid the Coronavirus Pandemic.  This homeschooling mom encouragement will boost both your immunity and self confidence! 

Before you read my tips or watch me talk about them in the video below, you may want to get my free stress-relieving acupressure guide which will help both you and your child with this transition!  These six acupressure points not only relieve tension and stress, but will help you all sleep better at night which in turn will keep your immunity strong!

5 Tips for Dealing With Your Fears – Homeschooling Mom Encouragement Amid the Coronavirus Pandemic

Focus On Self-care and Wellness as a New Homeschool Mom

You’re going to have more time, so it’s best to place your energy where it counts the most! Self-care should be your main focus and will help you better serve your family, as well as bolster your body from infection.

This virus, as is the case with other viruses, is opportunistic. It can only infect you if you are weak. Support your health and your family’s by:

• Prioritizing better sleep – It’s still a good idea to have an early bedtime. But now that you’re homeschooling, let the family sleep in!
• Establishing a relaxed schedule – There’s no need to rush your transitions, which can create stress and diminish immunity.
• Creating alone time – Being home with your kids can be intense. Make sure you still have some alone time, even if it means giving your child a screen to entertain them. Your emotional health is very important right now.
• Adopting a home yoga practice – Yoga can support your health on all levels. Try this yoga class video that will help you relieve tension as you wake in the morning and help you start the day with ease!
• Supplementing vitamins and minerals – You should be getting healthy doses of Vitamin A, Vitamin C, and Vitamin D in your diet (and ideally Vitamin D from the sun), but chances are you won’t be getting enough from your food, even if you’re eating whole, organic foods. Find some supplements you like, or try my recommendations here.
• Feeding your gut beneficial bacteria – Gut health is the basis of your immunity. Read about it’s importance, how it’s damaged and how it’s supported here. Basically, you’ll want to be eating more fermented foods and supplementing with probiotics, but it’s also important to avoid stress, sugar, and pharmaceutical drugs which all diminish your gut health!

This wellness kit comes with the vitamins I use as well as digestive enzymes, probiotics, tension-relieving lotion, and mood enhancing essential oils that will support everyone’s body, mood, and mental focus!

Tend To Your Home and Family as you Homeschool

I know it’s hard to stay home, especially this time of year! It was easy in Winter when the energy was low and was a natural time to rest and reflect. But in Spring, it’s natural to be more active and energetic. You will simply have to channel that energy into tending your family and your home.

Here’s some ideas:

• Make all of your meals – Avoid processed food and start making healthy meals with whole foods, if you’re not doing so already. Ask your kids to help you so you get support and they can learn important life skills. Not sure how to get your kids to eat whole foods? Check out my article Practical Dietary Advice for Happy and Healthy Kids.
• Establish a green cleaning routine – Switch out your toxic household products and clean with natural, essential oil based cleansers instead. Have complete control over the ingredients by using DIY recipes. (We’ll focus on Green Cleaning in April – in the meantime ask me if you need any suggestions or recipes).
• Organize your pantries
• Clean out your refrigerators
• Wash your walls & windows
• Clean your oven
• Work in your garden or establish one
• Hike in open, outside places with your family since fresh air and sunshine are important for general health

Notice that most of these suggestions circle back to self-care?

Educate Yourself As You Educate Your Child

If you’ve never homeschooled your child, it’s the perfect time to learn how! Believe me, you can do this. Just remember not to get caught in a common new homeschool mom trap of trying to re-create the school environment at home.

Your relationship is much different than the one your kids had with their teacher. They have your love. Be lighthearted in your approach, relax and trust that they are learning, even when you’re doing fun stuff like cooking and cleaning together!

There are tons of homeschool resources that you can Google. For online courses, I suggest looking into Outschool.com. For math, we love Prodigygame.com and also use Singapore Math workbooks. We do science kits from melscience.com. The rest is very personal for my family. My son reads alone for a portion of the day, but we also read to him classical child history books and fun fiction. For writing, he does copy work from the novels he’s reading or he journals.

You will need to figure out what works for your family. This is part of the learning process and it can be a really fun discovery! Or see if you can just follow the same curriculum your school was using if your child does well with it.

This can also be a great time for YOU to learn new skills that you can be refining while your kids are doing their studies. Take online classes yourself. Maybe you can explore ways to earn income online. I love working from home! I can still explore my passion of connecting families with natural health resources and helping them be healers in their own home. It’s possible for me to do this while staying home with my son and contributing to my family’s income. If you want to learn more about my business and becoming one of my partners, read on here.

Change Your Mindset – Embrace Being a Homeschool Mom!

Again, you can do this! Homeschool moms need more encouragement in the beginning. Much of your confidence is going to come with time as you see your family thrive with more relaxed learning and lifestyle habits. But it’s also extremely important that you change your attitude and mindset too.

Remember what you’re trying to create for your family. If you remain reluctant to homeschool and complain all the time to your friends, then this will be a miserable experience for you. One of the many positive aspects of social distancing with the Coronavirus pandemic is that you can heal your relationship with your family as you spend time together.

My son was in public school until halfway through Kindergarten when he begged to be pulled out. I was already aware that he was having emotional problems and would do anything to protect him. The dynamic was completely different when we started hanging out with homeschool families vs. when I would hang out with the public school moms.

The biggest difference I’ve noticed in our homeschool groups: we, parents, love hanging out with our kids. We don’t complain about our kids. We understand that this is a privilege to teach them and shape their lives based on family love & values. My love for my son is what fuels my confidence. Each day he grows I feel validated that we’re making the right choice for him. It’s that positive mindset shift that makes our homeschool journey a success.

Adopt A Gratitude Practice – Everything Has a Silver Lining

Adopting a gratitude practice with also help you with the mindset shift I suggest above. Everyday upon waking, I recommend sitting up in bed and thinking about the things you’re grateful for in your life. Be grateful for everything and everyone who supports you. You can do this meditation too anytime you’re feeling that you’re caught in negativity or fear.

Try not to get caught up in the fear of the Coronavirus pandemic. If you’re taking necessary distancing precautions and boosting your health with the guidelines I shared above, chances are you will remain healthy or will recover quickly. I also hope that this confidence in taking care of yourself and family spills over into your role as a homeschooling mom. Wellness practices and homeschooling are complementary skills!

If you enjoyed this post, share this homeschooling mom encouragement with your friends! And let me know if you have any questions in the comments below. Stay well!

Do you have a hard time getting your child to drink water? Maybe it’s hard for you to stay ahead of his or her thirst (a sign that they’re already dehydrated). Or perhaps you’re challenged with an older child who’s not under your influence as much (like at school) who also prefers sugary, less hydrating, low-nutrient drinks like juice, processed milk, and soda.

If you’re a health-conscious parent, you know about the benefits of water and how necessary it is to nourish our cells and drive most physiological functions in our bodies. The most popular recommendation right now is drinking half one’s body weight of water in ounces. But we often need more than that when the weather is hot, we’re sweating a lot, or when we’re sick. Dehydration can happen to people of all ages when we’re losing more water than we’re consuming. Sometimes dehydration can be so severe that a hospital visit is necessary to treat with IV fluids. Getting kids to prioritize drinking water is your best option to prevent serious issues.

Don’t worry though! It is totally possible for you to help your child establish this healthy habit. Here are several tips I can offer that have worked in my family to keep my son well-hydrated and preferring water over other drinks.

How To Get Your Child To Drink More Water

Model drinking water at home

If your kids see you reaching for coffee, sodas, juice, or even alcoholic beverages (that look like juice!) instead of water, then they’ll want what you have and will not understand the importance of water. You’ll need to teach them that water is best for you and for them.

Offer water first thing in the morning

Everyone, adults and kids alike, would benefit from drinking water first thing in the morning. This primes the body to start peristalsis (moving the digestive tract) which is one of the body’s main detoxification methods. Offer water to your child as soon as they wake, or even leave a large cup of water next to their bed so they can get in the habit of drinking as soon as they wake up. Of course it would be good for you to be doing the same! Adults should try to drink a 1-3 glasses of water upon waking. Your digestion should improve!

Let your child have their own special cup or water bottle

It can make all the difference if your child has their own water container. Let them pick out a special cup. Let them decorate their water bottle with stickers. It’s best to drink out of stainless steel, ceramic, copper, or glass, but plastic will do if that’s all that’s available.

Keep a pitcher of water at kitchen table

You’ll whole family will find it easier to drink more water if you keep a pitcher full on the kitchen table at all times. Kids love to be able to help themselves, so you could even make it easier for them by having a pitcher small enough that they can pour from themselves.

Always travel with water

Try to get your child in the habit of taking a bottle of water with them everywhere. All car rides, school, field trips, and even play dates (if you’re child is uncomfortable asking the parent for water).

Flavor the water

Of course it’s best if a child can appreciate the flavor of water alone. If they prefer drinking juice, try offering flavored water as a healthy alternative. Add sliced cucumber, lemon, berries, and/or mint. Our family also loves to drink a chilled hibiscus tea which tastes fruity but does not have any sugar.

(If the whole family agrees that the house water tastes bad, you may want to consider water testing & filtration!)

Drink sleepy time teas as bedtime ritual

Many families prefer to have milk at bedtime to help induce sleep, but unless you’re drinking raw milk, there’s not enough nutrients and way too much sugar in processed, lower fat milks. As a bedtime drink, you’re better off offering water alone or a bedtime tea to make it a more special ritual. Chamomile or lavender teas can help them relax to support better sleep. Offer it 1-2 hours before bed so they can go to the bathroom before falling asleep and not risk having to wake up to pee.

Teach child signs of dehydration & the risks

Again, dehydration is very serious. If you can spot it easily in babies and toddlers (no wet diapers within 3 hrs, crying without tears, sunken eyes, fever, and/or dry mouth). You’ll need to teach your older kids the signs of dehydration if they’re away from you much of the day. Teach them that they need to drink more water, and maybe even get help from their caregiver, if they’re experiencing:

• thirst
• a dry and sticky mouth
• dark and strong smelling urine
• infrequent urination (they should be going every 3 hours or so)
• infrequent stools (they should be pooping every day)
• headaches or muscle cramps
• dizziness
• irritability
• rapid breathing

Try to drink mainly room temperature water

While ice cubes may make drinking water more fun and ice water can feel refreshing on a hot day, it’s not the best way to drink water. We usually slow down and sip cold water (as we do hot), so it’s not as efficient as room temperature water for getting water into a child quickly to quench their thirst. Also, according to Chinese Medicine theory, cold inhibits the movement of Qi (vital energy) in the body, so can also create stomach pain or slow digestion, as can other cold foods and drinks. Still, I support you in doing what you need to to encourage your child to drink! So if you need to buy fancy ice cube trays, so be it!

I hope you’ll benefit from these tips on how to get your child to drink more water! Please let us know how you’re doing with them by commenting in this post. Moms everywhere would also love to hear your tips if you have any I didn’t mention! Well wishes to you and your family…

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Words have power! They can inspire us and lift us up. They can shame us and bring us down. Yet even though most of us acknowledge the influence of words, we don’t realize how our simple every-day speech can affect the connection to ourself and others. When we speak mindfully with the intention to relate, we tap into our natural, compassionate state of being, helping us become a more loving parent, friend, partner, and human-being.

Why I Started To Speak More Lovingly

For the longest time, my negative way of speaking was influenced by my family and social circles. I was sarcastic, cynical, and would say things I didn’t really mean to be funny and interesting.

I started to become more mindful of speaking in a positive manner in massage school. We learned how to speak to clients in a way that made them feel supported. We also learned how to speak about ourselves in a more loving way. Our instructor warned us seriously, “Be careful, your body believes everything you say!”

It was the first time I considered the impact my own words had on self-esteem and physical manifestation of our thoughts. Never again did I complain about a “bad” back or other body part that was simply sending pain signals to the brain in it’s own language. I embraced the idea that I should be talking to and about my body in a positive manner so that it could heal.

Still, I had much more room to go in speaking gently. Several years later at the end of a Yoga class, one of my students came up to me and we were talking about Chinese Medicine school (which I was in the middle of). I must have been talking about a test and I said something like, “I’m not going to kill myself over it”. The student’s expression turned to one of horror and she said, “nothing is worth killing yourself over”. Of course I was kidding, but she reflected back to me that it wasn’t funny. To some people this could be very disturbing. And it made a very deep impression on me because I realized that I was supposed to be modeling love & peace for my students and I wasn’t quite there.

Framework for Speaking Positively: Right Speech and Non-violent Communication

When I made the intention to speak more mindfully, I turned my attention to my meditation practice. I also immersed myself in the Buddhism classes at Insight Meditation Center.

Later on when I became a parent, I learned more about Non-Violent Communication which is very similar (but without the religious connotation, so might be more comfortable with some people although I feel that Buddhism is a philosophy for living peacefully, not a religion!) The Attachment Parenting play group we occasionally attended used NVC as a means to connect deeply with the kids and build relationships among the parents. Since I had the background in Right Speech, NVC was not much of a stretch. I’ve done my best to adhere to it’s guidelines ever since.

I was lucky to already be familiar with these concepts, but they are certainly not mainstream. Here’s more information about each so you can decide if either is intriguing and how to apply some of the simple principles.

Right Speech

Right Speech is one of the moral disciplines of the Eight-fold Path in Buddhism and includes these 4 aspects:

1. No false speech (lies)

2. Do not slander or discredit others

3. Abstain from abusive language

4. No idle talk or gossiping

It supports the saying we’ve all heard:

“If you can’t say anything nice, don’t say anything at all!”

When one practices Right Speech, we speak honestly and are more authentic in our communication. We mindfully promote harmony and use language to lesson anger and tension in our social groups.

Practicing Right Speech is not easy, especially in this age of social media and with an inflamed political atmosphere.

In Right Speech From the Buddhist Eightfold Path, the author writes:

“Sometimes people justify harsh speech because they are speaking on behalf of a worthy cause. Ultimately, stirring up acrimony is planting karmic seeds that will hurt the cause we think we’re fighting for.

When you live in a world of acrimonious speech, practice of Right Speech requires Right Effort (another tenet on The Path) and sometimes even courage. But it is an essential part of the Buddhist path.”

Nonviolent Communication (NVC)

The Center for Nonviolent Communication is a good place to begin your education on this practice. They have many helpful articles, resources, and even have a training program for those who feel called to share this training with others. NVC was created by Marshall B. Rosenberg in response to the increasing violence he’s observed in our culture. Basically, practicing NVC consists of these four components (these are taken directly from the website):

1. Observation: Observation without evaluation consists of noticing concrete things and actions around us. We learn to distinguish between judgment and what we sense in the present moment, and to simply observe what is there.

2. Feeling: When we notice things around us, we inevitably experience varying emotions and physical sensations in each particular moment. Here, distinguishing feelings from thoughts is an essential step to the NVC process.

3. Needs: All individuals have needs and values that sustain and enrich their lives. When those needs are met, we experience comfortable feelings, like happiness or peacefulness, and when they are not, we experience uncomfortable feelings, like frustration. Understanding that we, as well as those around us, have these needs is perhaps the most important step in learning to practice NVC and to live empathically.

4. Request: To make clear and present requests is crucial to NVC’s transformative mission. When we learn to request concrete actions that can be carried out in the present moment, we begin to find ways to cooperatively and creatively ensure that everyone’s needs are met.

If you’re wanting to speak more mindfully, it needs to be a conscious shift you make in the heart first, then the mind. Know that it will take some time and don’t feel too bad if you regress back to old patterns of communication. You’re doing your best and that’s what matters most. I still yell at my son everyday, but it’s the practice of Right Speech and NVC that I’m engaging with 95% of the time that makes it much easier for us to forgive each other and reconnect. I hope it does the same for you and all of your relationships.

Have you practiced mindful speech? How has it worked for you? I’d love to know in the comments!

Taking care of kids in this day and age can be tough, especially when it comes to healthy eating! If we didn’t grow up eating wholesome food, we may not know where to start. However, it is possible to learn the basics of holistic nutrition, even if you were raised on processed food (as I was). In this article, I offer you some practical dietary advice for healthy kids.

~ Complex carbohydrates should consist of mostly organic vegetables and fruits in a 2:1 ratio with no more than 3 servings of whole grains per day. Try seasonal vegetables & fruits, oatmeal, rice, polenta, and buckwheat.

~ Protein should be organic and sourced naturally. Animal sources contain the highest amount of protein per serving. Make sure the animals were fed organic food diets without hormones or processed feeds. Try organic grass fed beef, organic chicken, wild caught salmon, organic whole fat yogurt, organic eggs, nuts and nut butter, and beans/lentils.

~ Fat is the main source of energy for infants from breastmilk. It continues to be important for a child’s brain to develop as they start to explore different foods. Try avocados and their oil, coconut and it’s oil or milk, flax oil, olives and their oil, egg yolk, organic butter, organic nuts & butters, and deep sea fish.

You don’t need to be super strict about the percentages of each macrobiotic, but just be sure that each group is represented and that your child is eating lots of vegetables, protein, and plenty of natural fat.

Dietary Supplements for Kids

Vitamins and minerals are the micronutrients that we all need for our cells to function at their optimum. Unfortunately, farming practices in this country have severely depleted the soil. Even organic fruits and vegetables do not have the nutrients they once did decades ago. Either we need to grow 100% of our food, making sure to feed the soil continuously through organic fertilizers & composting, or we need to supplement.

Choosing supplements can be challenging. A good place to start is visiting your local health food store and speaking to a clerk who has experience using the supplements. My son currently takes dōTERRA’s A2Z chewable multivitamin and IQ Mega Omega-3 oil (he actually asks to have his fish oil everyday!)

Gut Health Basics

My son admiring our homegrown kombucha

I’ve already written about gut health extensively, so revisit these articles to understand what damages gut health (more than most people realize!) and how you can get it back on track. It’s the basis of strong immunity, so an aspect of nutrition you don’t want to ignore!

Improve Your Family’s Gut Health, part 1

Improve Your Family’s Gut Health, part 2

Ideally, try to add fermented vegetables to your child’s meals 1-2 times per day. Pickled cucumbers and carrots, yogurt with no added sugar (add in bananas for the sweetness), and kombucha are usually well accepted. I also suggest supplementing with a probiotic. My son loves dōTERRA’s PB Assist Jr.

When you’re at a fun event with your kids, like a baseball game or an amusement park, what’s your approach when it comes to feeding your family ?

I learned from my teacher long ago, the importance of  engaging in two brief periods of mindfulness with certain intentions. In the morning, we experience gratitude for the new day.  We appreciate all the ways that we’re supported in our life and acknowledge how we support others. In the evening before bed, we engage in a forgiveness meditation.  This allows us to clear away any weight on our heart and mind so we can sleep peacefully and start the next day with a fresher perspective. Together, these gratitude and forgiveness meditations help us create the most positive life possible if we do them daily.  

Practicing Forgiveness

At the end of the day, there’s a tendency for many of us to rehash the events of the day. Sometimes, we obsess over interactions with other people that were unpleasant. Other times, we’re overwhelmed with how certain conditions, politically or socially, are negatively affecting our lives. Perhaps we’re upset with ourselves for behaving in a certain way. We don’t want to go to sleep holding a grudge! Sleep will be restless and unsettling, and you’ll just be carrying these feelings over to the next day.

In the recorded meditation below, we work with specific affirmations to help you accept what occurred and all the feelings that resulted. We forgive to the degree that we don’t carry a load of hate & resentment, but we don’t brush off or forget injustices. When the time is right, we can process these incidents further to find the lesson learned.

Again, if you have children, let them know what you’re doing! Teaching forgiveness is essential for your child’s emotional intelligence. I love this, from Sherrie Campbell, PhD in 5 Ways Parents Can Teach Their Kids to Forgive:

“The relationships our children have will, for certain, be their greatest teachers of love and pain. They will never need to use forgiveness more than in their relationships. Forgiveness is many things — but we also must teach that forgiveness doesn’t always mean reconciliation. It is not about condoning harms which have been done. Forgiveness is about taking power back.”

I’m eager to hear how you did with these meditations. Did you feel a positive shift? Please let us know in the comments. And if you found the meditations helpful, please share this post far and wide! Namasté