Lift The Shame: Mothering Free From Diet Culture, Food Guilt, And Body Shame podcast

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

Player FM - Internet Radio Done Right

تمت الإضافة منذ قبل three أعوام

المحتوى المقدم من Crystal Karges, MS, RDN, IBCLC, Crystal Karges, MS, RDN, and IBCLC. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Crystal Karges, MS, RDN, IBCLC, Crystal Karges, MS, RDN, and IBCLC أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.player.fm/legal.

State Secrets: Inside The Making Of The Electric State

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The Secret To Getting Inspired: Millie Bobby Brown & Chris Pratt Go Behind The Scenes 21:04

منذ 5 أيام21:04

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قوائم

إعجاب

احب

21:04

Step into the mysterious and visually stunning world of The Electric State as host Francesca Amiker takes you behind the scenes with the creative masterminds who brought Simon Stålenhag’s dystopian vision to life. In this premiere episode, directors Joe and Anthony Russo, stars Millie Bobby Brown and Chris Pratt, writers Christopher Markus and Stephen McFeely, and producers Angela Russo-Otstot and Chris Castaldi reveal how they transformed a haunting graphic novel into an epic cinematic experience. Watch The Electric State coming to Netflix on March 14th. Check out more from Netflix Podcasts . State Secrets: Inside the Making of The Electric State is produced by Netflix and Treefort Media.…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

منزل السلاسل•Feed

If you are a mother who wants to end generational cycles of diet culture to rewrite your feeding legacy, this show is for you! Mama, it's possible for you to mother free from food guilt and body shame, confidently raise intuitive eaters and enjoy food freedom as a family. Join your guide and mother-of-5 intuitive eating family dietitian, Crystal Karges, each week as she offers simple strategies and sanity savers for navigating motherhood successfully in our present day diet culture. Connect with Crystal on Instagram @crystalkarges.

64 حلقات

#Fitness #Parenting #Mental Health #Nutrition #Crystal Karges, MS, RDN, IBCLC #Crystal Karges #IBCLCs

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

updated منذ عام واحد

منزل السلاسل•Feed

64 حلقات

#Fitness #Parenting #Mental Health #Nutrition #Crystal Karges, MS, RDN, IBCLC #Crystal Karges #IBCLCs

ทุกตอน

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Strategies for Confronting Post-Holiday Food Guilt and Body Shame 29:08

منذ 1 year29:08

29:08

Are your post-holiday struggles with food and body image leaving you feeling lost and guilty? I’m Crystal, your host and intuitive eating dietitian, and today I'll be sharing my personal journey, along with practical tips to help you lift the shame. I'll be your guide as we navigate these struggles, highlight the power of self-compassion, and understand the importance of prioritizing self-care. We'll also chat about the benefits of seeking support and connection to effectively manage food guilt and body shame. Ready to break free from the cycle of binging and restricting, especially during the holiday season? We'll unveil strategies and benefits of adopting a more automatic approach to feeding ourselves to ensure you're getting enough to eat. We're also going to address the overlooked issue of under eating and its relation to feeling out of control around food. Together, we'll reflect on our eating experiences, pinpointing physical or emotional triggers that might lead to overeating. By the end of our time together, you'll be equipped with invaluable insights to ditch diet culture, heal your relationship with food and body, and raise intuitive eaters confidently. So, let's embark on this healing journey together! Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Teaching Kids to Trust Their Own Food Intuition During Family Celebrations 26:53

منذ 1 year26:53

26:53

As the holiday season rolls around, we're embraced by the warmth of family gatherings, yet often find ourselves confronting the frosty undercurrent of diet culture. In today's heartfelt episode of Lift the Shame, I, Crystal your intuitive eating dietitian, share my personal experiences and insights into arming our precious children against the ingrained food traditions and body image remarks that can sour our festive spirit. With a focus on creating a secure relationship built on trust and open communication, I offer a nurturing guide for parents to help their little ones affirm their food choices and body autonomy—because when we empower our kids to stand tall against generational pressures, we're also mending our own childhood stories and breaking free from the cycle of shame. In our gathering today, we not only discuss strategies for fostering resilience in our children but also how we can prepare them to be their own champions in the face of societal norms. I delve into the nuances of family dynamics and how we can proactively support our kids to voice their insecurities and maintain a steadfast belief in themselves, even in our absence. The journey through proactive parenting is filled with practical tips and heartfelt scripts that you as a parent can adapt, all while ensuring our actions resonate with sincerity and genuine engagement. So come join me as we build a resilient foundation for our children, helping them to navigate not just this holiday season, but their entire futures, with a healthy, autonomous relationship with food and their bodies. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Surviving and Thriving: Parenting Through Festive Seasons and Family Trauma 22:38

منذ 1 year22:38

22:38

Ever wondered how to navigate the difficult terrain of parenting during the festive season while breaking free from the chains of family trauma and shame? This heartening episode of Lift the Shame is your guiding compass. Equipped with insights from a recent parenting conference and personal experiences, we tackle the high-pressure responsibilities that come with holidays and the compulsion to overcompensate. We stress on the necessity of self-care and the courage to keep your mental health at the forefront. Remember, the ultimate goal is to create a secure bonding with your children and build a nurturing environment. The second part of our discussion meanders towards the seldom-addressed issue of grieving and its link to parenting. We unfold the significance of the grieving process, its individuality, and the indispensable need for supportive companions. We illuminate different facets of grieving and introduce the concept of re-parenting oneself. It’s a journey of self-discovery and growth, not a destination. Be kind, forgive, and allow yourself to grieve for what you didn't have. This empowers you to move forward and provide your children with a healing touch. This episode is a gentle nudge towards self-acceptance and creating a safe space for your emotional health. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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The Case For Allowing Your Kids to Eat Sweets With Food Dyes 29:53

منذ 1 year29:53

29:53

Navigating the murky waters of food dyes and their potential impact on children's behavior can be overwhelming. It's a topic that has puzzled scientists and parents alike, stirring up a sea of mixed research and inconclusive results. As a mother of neurodivergent children, I've walked this path, wrestling with research studies, and trying to make sense of it all. I've been sharing my personal journey and learnings about food dyes, guiding you on how to critically analyze these studies, and helping you draw your own conclusions. In the midst of these perplexing questions, I emphasize the importance of safeguarding our children's relationship with food and maintaining a holistic perspective on their health. Join me in this conversation, where we lift the veil of shame associated with food, and aim to foster a healthy, responsible approach to eating. Show Links: [Blog Post]: Does Sugar Make Kids Hyper? 5 Reasons Why Your Child Has a Sugar High Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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You May Be Triggered By Your Child Eating Sweets: Here Are Some Reasons Why 34:33

منذ 1 year34:33

34:33

As mothers, we're not just feeding our children; we're helping them build a lifelong relationship with food, their bodies, and their self-image. This journey becomes particularly challenging during candy-centered holidays like Halloween. In this episode, we delve into the tools, strategies, and proactive understanding needed to navigate these sugar-coated occasions. We'll start by focusing on understanding our children's individual needs, temperaments, and personalities to foster a positive rapport with food and their bodies. As a parent, do you find certain situations triggering? We've been there too, and we believe that the key to mindful parenting lies in recognizing our triggers. As we discuss our children's strong emotions and our own body size and appetite, we challenge the belief that restricting our children's food access or body size will keep them safe. Discover how such triggers can surface during candy-centered holidays and how we can use them to show up as better parents. Lastly, we'll share our experiences and tips for handling triggers and parenting challenges during these holidays. Embracing the need to be gentle with ourselves, recognizing our triggers, and addressing them proactively is crucial. Learn how to ask for support when needed and communicate your love and acceptance for your children. Join us as we emphasize the importance of repairing situations with our children, apologize when we mess up, and show them that it's okay to be human. Embark on this journey with us to raising courageous, confident, and resilient children. Show Links: [Podcast Episode]: " Your Step-by-Step Halloween Candy Game Plan to Rewrite the Script on Sweets " Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Your Kids May Overeat Their Candy: Here's Why You Should Let Them 28:34

منذ 1 year28:34

28:34

Are you ready to revolutionize the way your household perceives and interacts with candy? If so, our comprehensive discussion on understanding and navigating the world of sweets with your children is a must-listen. By breaking away from the societal stigmas surrounding sweets, we elucidate the significance of nurturing a healthy relationship with food, particularly candy. Rather than demonizing these treats, we highlight the importance of teaching our children to self-regulate their intake. As we venture through our own experiences with food, we shed light on how these can shape our approach to introducing sweets to our children. We delve into the concept of creating a safe space for our children to explore various foods, especially sweets. This inclusion of sweets on special occasions like Halloween or birthdays is instrumental in aiding our children's understanding of self-regulation and trust in their bodies. As we transition into the holiday season, we share key insights on how to navigate these candy-centric occasions. We encourage trust and learning through experience, fostering positive relationships with food. Join us as we debunk societal food myths and foster a new generation of intuitive eaters. Show Links: [FREE Halloween Workshop] : " Rewrite the Script on Halloween Sweets to Help Your Kids Self-Regulate Sugar! " Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Here's Why You Should Ditch the Switch Witch and Let Your Kids Keep Their Candy 29:49

منذ 1 year29:49

29:49

Ever wonder why we're so quick to snatch that Halloween candy from our kids? What if, instead of demonizing sweets, we use them as a tool for teaching self-regulation and a healthy relationship with food? This is the intriguing conversation we unpack in today's episode, challenging the tradition of the SwitchWitch and the potential negative implications it may pose. We expose the potential pitfalls of the Switch Witch tradition, such as fostering distrust and negative associations with food in our children. The language and strategies we use around candy consumption can significantly affect our children's perception of food. We're not just talking candy here; we're examining the broader issue of how our actions and words can influence our children's relationship with all kinds of food. Wrapping up, we pivot towards a more positive approach to managing the Halloween candy mania. We ditch the Switch Witch in favor of legalizing candy, allowing our children to keep their treats as an expression of trust. We walk you through a free workshop on rewriting the script on Halloween sweets and even suggest how to handle the candy surplus that your kids aren't interested in eating, such as donating to our troops overseas. So join us to discover a fresh perspective on navigating the sweet-filled world of Halloween traditions. Show Links: [FREE Halloween Workshop] : " Rewrite the Script on Halloween Sweets to Help Your Kids Self-Regulate Sugar! " Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

1
Breaking Down Sugar Myths: A Healthier Approach to Children and Sweets 33:06

منذ 1 year33:06

33:06

Are you feeling spooked by the avalanche of Halloween treats your child is about to encounter? As a dietitian and a mom, I understand your apprehensions. However, it's time to unmask the myths and fears around sweets. This week, we're starting a mini-series that's going to help parents like you build a healthy, guilt-free relationship between your child and sweets. We'll start by examining the fears around sugar and why it's crucial not to create a hierarchy of food. We'll also delve into the science behind sugar metabolism and the harmful pressures you may be under about your kids' consumption of sweets. What if you - and your children - could enjoy Halloween without the guilt or worry about sugar? It's possible, and I'm going to show you how. We'll be pulling apart the simplistic and false messaging around sugar that only serves to fuel fear. We'll question why we often allow our children to have multiple serves of vegetables, but not sweets, and why such invisible hierarchies can disrupt your child's intuitive eating abilities. We'll also discuss the biochemistry of sugar and how our bodies metabolize it from various sources, including fruits, grains, dairy, and sweets. Lastly, we're going to confront the larger health picture and the fear-mongering tactics often used to sell products. We'll debunk the myth that eating sweets directly causes diseases like diabetes and look at the real dangers of restricting sugar for our children. I want you to feel empowered to guide your children in cultivating a healthy, positive, and guilt-free relationship with sweets. Let's embark on this journey together and create a Halloween season that's both fun and free from food stress. Don't miss out on this enlightening exploration. Show Links: [ FREE WORKSHOP ]: "Rewrite the Script on Halloween Sweets to Help Your Kids Self-Regulate Sugar!" [ FREE GUIDE ]: "5 Reasons Your Child's Obsessed With Sugar and How to Resolve It" [ Blog Post ]: "5 Myths About Sugar and Kids: Sugar and Diabetes Myth Vs Fact" [ Blog Post ]: "Sugar Addiction Myth: Is My Child Addicted to Sugar?" Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Does Your Child Really Need to Learn About Health to Be Healthy? 29:14

منذ 1 year29:14

29:14

What if diet culture in schools is more impactful than we think? That's what we'll be exploring today, holding up a magnifying glass to the subtle influences our children encounter and discussing how we, as parents, can support them in navigating these murky waters. We'll be examining the systemic issue of curriculum standards at a state and nationwide level, and asking the tough questions about the necessity of health or nutrition lessons. We're not just challenging the status quo but also talking solutions. We'll be weighing in on the power of food education, a subject distinct from health or nutrition curriculum and an essential tool to discuss food in a neutral, non-judgemental way. Plus, we're going to be diving into the importance of making our children media literate and empowering them to critically evaluate the information they are exposed to. The goal? To equip you, dear listener, with the tools you need to foster positive relationships with food and body image for your children. Let's get into it! Show Links: Podcast Episode: " So You Want Your Kids to Be Healthy? " Lift the Shame Virtual Support Group Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Navigating the Hidden Dangers of Diet Culture in Schools: A Parent's Guide [Part 2] 34:07

منذ 1 year34:07

34:07

Are your children being influenced by diet culture without you even knowing? We're peeling back the layers on how diet culture sneaks into classrooms, curriculum, standardized tests, and sports teams. As parents, it's impossible to shield our children entirely from these harmful messages. Instead, we need to arm them with the ability to challenge these narratives with sound critical thinking. We'll talk about the importance of maintaining a calm presence and best practices to handle unsettling situations related to diet culture at school. Understand that your child's behaviors often communicate their emotional state. We'll explore how to tune into these signals and comprehend how their environment may be impacting them. The creation of a hierarchy around food can have unintended consequences, leading to confusion, shame, and anxiety in children. We delve into the necessity of advocating for our children in such scenarios. Learn how to effectively approach conversations with teachers and send clear messages to your child's school. Together, we can lift the shame around food and body image, creating a healthier relationship with food for our children. Let's start this important conversation. Show Links: Lunch Box Card Letter Regarding Harmful School Assignment With Diet Culture Letter Regarding Food Policing at School Lift the Shame - Free Virtual Support Group for Parents Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Diet Culture: Its Unseen Effects in Schools and How Children Can Rise Above It [Part 1] 35:32

منذ 1 year35:32

35:32

Hey mama, ever felt disheartened seeing your child encounter diet culture outside of your safe home environment? Well, it's time to arm them with critical thinking skills to navigate this tricky landscape. We're about to set out on an exploration of diet culture in schools, understanding its layers, and sharing our thoughts on how to lift this shame together. When was the last time you thought about the Presidential Fitness Test? Many of us might remember it as a harmless school ritual, but could it be a subtle harbinger of diet culture? This episode exposes the damaging impact of diet culture in our education system, specifically through the lens of such health campaigns. We share personal experiences of how such initiatives could potentially fuel eating disorders, body shaming, and undue comparisons, manifesting not just in schools but also doctors' offices, social media, and other forms of media. We also turn our spotlight on the unseen effects of diet culture on anti-bullying campaigns, curriculum, and statewide testing. The episode also discusses the pressures children might face when they're food policed at school, and how food shaming can lead to anxiety in children. Parents, we'll be sharing some tips and resources to support your children in navigating these issues. Buckle up for an enlightening journey that tackles the diet culture in our children's schools. Tune in and let's start lifting the shame together. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Navigating School Lunches with Your Picky Eater: A Survival Guide 36:59

منذ 2 years36:59

36:59

Overwhelmed with the daunting task of packing your child's school lunch? Fear not, we're here to take on this challenge together. Equipped with tried-and-true techniques from my own experience and work with clients, this episode is a goldmine of practical advice to help you navigate the school year with a picky eater. First, we share a simple and fool-proof approach to assembling school lunches that are nutritious and enjoyable. We emphasize the three Ps - packaged items, protein and produce. Let's ditch any pressure or guilt associated with feeding our children and instead, focus on creating a relaxed and positive meal experience. Additionally, we reveal the perks of involving your child in the lunch-packing process. It not only makes the task fun and educational but also offers an opportunity to introduce varied produce options in an appealing way. Lastly, we address the importance of being responsive to our children's food interests and incorporating them into their school lunches. No food should be off-limits or put on a pedestal. We also highlight potential red flags in their eating habits at school. Tune in to learn how to build a positive food environment, set effective boundaries, and make sure there are healthy snacks to fill the gaps between meals. Together, let's ensure a great school year for our children! Shownotes Links: [Free Guide]: "Simplify Snacking: The Snack Guide For Busy Moms Raising Intuitive Eaters" Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Here's Why You're Triggered By Your Child's Picky Eating (and What You Can Do About It) 43:29

منذ 2 years43:29

43:29

Ever felt like you're standing on the battleground every mealtime, with your picky eater child on the opposing side? You might be surprised to uncover that the roots of picky eating can be traced back to our own childhood experiences and narratives. This episode uncovers the deeper issues that influence our reactions to picky eating, urging us to look at our own food traumas and how they affect our attitudes towards our child's eating habits. It's a riveting journey into understanding why picky eating can be so triggering for us as parents, how it impacts our family dynamics, and the significance of acknowledging our own food narratives. Trigger alert! Dealing with our unresolved food trauma can lead to heightened reactions to our child's picky eating. This episode emphasizes the importance of recognizing our triggers and how understanding our own food story can help us in maneuvering through the maze of selective eating. In addition, we also examine how childhood experiences, neurodivergence, and unmet needs shape our relationship with food and our approach to our children's eating habits. We've also touched upon how our own neurodivergence, or that of our children, can affect our relationship with food, and how our needs as parents can often be overlooked. This isn’t your regular advice episode. We're looking beyond short-term fixes and focusing more on raising intuitive eaters who can confidently trust their bodies. We're offering some valuable tips on how to create an environment of acceptance and understanding around food. But remember, it's not just about resolving picky eating, but also about understanding our triggers, practicing acceptance, decreasing our alarm responses, attending to our own needs, and giving ourselves grace. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

1
5 Mistakes I Made With My Picky Eater and How You Can Avoid Them 35:21

منذ 2 years35:21

35:21

Celebrating a year of the Lift the Shame podcast, I, Crystal, am thrilled to take another lap around the sun with you as we tackle one of parenting's most intriguing dilemmas - picky eating. Have you ever felt like you're running in circles when it comes to feeding your little one? Trust me, you're not alone. Drawing from my personal journey in feeding my two selective eaters, we'll discuss various aspects of picky eating, from its emotional tug of war to its potential triggers. Who would've thought that making meals fun could amplify feeding difficulties? A recent study suggests so! Treading lightly on this path, we navigate the stress surrounding a picky eater's weight, nutrition, and health, offering solace and strategies to wriggle out of the anxiety. Remember, it's okay to be worried, but let's channel that concern into understanding and helping our little ones develop healthy eating habits. But be wary, moms, as we delve into the potential pitfalls of wielding nutrition info as a feeding stick. Respect your child's autonomy, let them explore at their own pace, and avoid making meal times a battleground. The feeding relationship is a delicate one, and your trust can make all the difference. So join me, as we shed the shame, embrace our mistakes, and journey towards fostering a healthier relationship with food for our children. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

Lift the Shame: Mothering Free From Diet Culture, Food Guilt, and Body Shame

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Can Your Picky Eater Really Eat Intuitively? [Debunking Picky Eating Myths Part 2] 36:19

منذ 2 years36:19

36:19

Hey Mama, ever been steeped in shame and guilt over your child's picky eating habits? Take heart; you're not alone on this journey. I'm Crystal, your intuitive eating dietitian and mom of five, here to help unshackle you from the burden of those misconceptions. My experience with my own picky eaters has given me insights I'm eager to share. Let's start debunking those myths together, shall we? You're not spoiling your child by allowing them to enjoy their safe foods. Instead, you're creating a stress-free mealtime environment that helps your child bridge the gap between accepted foods and new ones. Now, let's talk health. It's a common belief that selective eaters are unhealthy - a myth that needs challenging. Health is nuanced and contextual, especially when it comes to our children. It's time to debunk the overestimated expectations we have about our kids' eating habits. A picky eater's nutrition may not be as dire as you might think. Our foods are fortified, and your child is probably getting the nutrients they need, even if their plate isn't a rainbow of different foods. To round off our myth-busting mission, we'll be addressing the impact of diet culture on our perceptions. Who said a child's reluctance to try different foods equates to parental failure? Not so, Mama. Our goal isn't to eradicate their picky eating tendencies, but rather to teach our children to become the best experts of their own bodies. Let's encourage them to trust and accept their unique eating experiences. It's time to lift the shame, embrace acceptance, and start raising intuitive eaters. Tune in, let's free ourselves and our kids from the guilt and expectations. Questions about today's episode or do you have topic requests for future episodes? Please send your feedback via email to hello@crystalkarges.com or connect with Crystal on Instagram .…

مرحبًا بك في مشغل أف ام!

يقوم برنامج مشغل أف أم بمسح الويب للحصول على بودكاست عالية الجودة لتستمتع بها الآن. إنه أفضل تطبيق بودكاست ويعمل على أجهزة اندرويد والأيفون والويب. قم بالتسجيل لمزامنة الاشتراكات عبر الأجهزة.