August 14, 2025 • 28 mins
How to Help Your Kids Love Veggies
Helping Your Kids Love Real Food, One Bite at a Time
Part 2: Building a Healthy Food Culture at Home
Are you tired of the dinner table battles, the “how many bites do I have to eat?” negotiations, and the constant struggle to get your kids to eat vegetables without a fight? You’re not alone — and the problem might not be your cooking at all.
In this episode, we’re going beyond the plate and into the mindset that shapes your family’s food culture. You’ll learn how to shift your home from “picky eater chaos” to a healthy, joy-filled approach to food — one that teaches your kids to enjoy vegetables, try new foods, and understand how nutrition helps them feel their best.
We’ll cover:
-
The hidden “food culture” already shaping your kids’ eating habits.
-
Why mindset comes before menu when building healthy family eating patterns.
-
Simple ways to connect healthy foods to what your kids already care about.
-
How to create awareness without shame so your kids make better food choices on their own.
-
The power of consistency (even when you want to give in).
If you’re ready to trade mealtime meltdowns for healthy habits your kids will carry into adulthood, this episode will give you the tools — and encouragement — to make it happen.
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
When we're starting a wellness journey,and especially when we're leading our
family through one, it's tempting to thinkthe first thing we need to do is just
put more good food on the plate, right?
I mean, eat more vegetables everybody!
(02:08):
Done.
Problem solved.
Except, no.
Nope.
If you've ever been the mom whoproudly plopped down a plate of
beautiful roasted broccoli, only tohave your kid look at you like you've
just served them a live tarantula,you know what I'm talking about.
I want to challenge you with this thought.
(02:30):
Your wellness journey begins in the mindlong before it shows up on your plate.
You could make the most deliciousgourmet vegetables on the planet.
You could grow them yourself.
You could drizzle them with thefanciest olive oil from a little
boutique in Italy, and your kidsstill might not want to touch them.
(02:52):
Have you heard that saying "you couldbe the juiciest, most delicious peach
in the world, and there will stillbe someone who doesn't like peaches"?
The point is it's notalways about the peach.
Well, mama, in this case, it'snot always about your cooking.
Sometimes it's about the wayyour kids think about food.
(03:14):
Here's the thing, every homealready has a food culture.
Yours does.
Mine does.
Whether you've ever sat down anddefined it or not, it's there.
It's in the background shaping how youtalk about food, what you buy, how you
serve it, and how everyone responds to it.
(03:35):
As the parent, part of your job is touncover that unspoken food culture,
both the one you grew up with, andthe one you've been unintentionally
building in your own home.
And then decide if it needs a makeover.
Because here's the truth.
If you can create a healthy mindsetabout food, you can create healthy
(03:59):
plates with way less resistance.
But if your food culture isfighting you, that's when
dinner becomes the battlefield.
And Mama, that is a recipe for burnout.
And I don't know about you, but I don'thave the energy for daily dinner battles.
So today, before we talk about whatto eat, we're going to talk about
(04:23):
the mind work, those foundationalmindset shifts that will set your
family up for wellness success beforeyou ever touch the grocery cart.
Here's where we start.
If we're going to pursue a lifeof wellness, we first have to
believe this deep down (04:39):
the health of our body is important.
Not important in the, "look at me, I fitin these jeans from high school way".
Important because God gaveyou this body for a purpose.
Your body is the way youlive out your calling.
(04:59):
It's the vessel you use toserve God here on earth.
When you say yes to God's plan foryour life, you're saying yes to an
assignment that requires your mind,body, and spirit all working together.
And God designed us as abody, soul, and spirit.
(05:20):
Not in neat separate boxes.
They are deeply connected.
Your body affects your mind.
Your mind affects your choices.
Your spirit affects your health inways science is still catching up on.
I could do an entire seriesjust on those connections and
(05:40):
you know what, one day I might.
But for today, just hear this.
When you take care of yourbody, you are not just being
healthy, you are honoring God.
And here's where it gets personal.
As moms, we have thisextra layer of influence.
We're not just figuring this outfor ourselves, we're creating the
(06:03):
culture our kids will grow up in.
And let me tell you, that's notjust a lot of pressure, it's
also an incredible opportunity.
When you build a healthy foodculture in your home, you're
shaping the way your kids relate tofood for the rest of their lives.
You're giving them the toolsto focus better in school.
(06:25):
You're supporting more stable moods.
Yes, nutrition really can help withthat, although toddlers are still
toddlers and they will keep us humble.
And you'll also empower them to makefood choices that will help them live in
the fullness of what God has for them.
You might raise kids who grow intoadults that like to eat their vegetables
(06:47):
and are willing to try new foods andknow how to balance healthy and fun.
They can be confident reading food labels,cooking meals they enjoy, and living
free from many food induced illnesses.
And most importantly, they'll beequipped to serve God without being
(07:08):
held back by avoidable health struggles.
I don't know about you, but I didn'tgrow up learning these things, which
is why it's been my mission to give mykids a healthy food culture in our home.
One that promotes lifelong success andbuilds a legacy of wellness that they
can pass on to their kids someday too.
(07:29):
And mama, it's my desireto help you do this too.
There's no one size fits all plan.
We're all unique in our needs, ourculture, and our readiness for change.
But you can start right now withone small step, and change the
trajectory of your family's health.
(07:51):
That's not just a menuchange, that's legacy work.
So let's get into the mindset shifts.
The first mindset shift I want toencourage you to help your kids develop
is a growth mentality around change.
This is basically the oppositeof a deprivation mentality.
A deprivation mentality says"we can't have that", or
(08:15):
"that's off limits forever".
And honestly, a lot of us fall intothat when we start a new eating plan or
a diet, we go all in or we're all out.
But here's the thing, for mostfamilies, and especially for kids,
the healthiest way to grow in wellnessis to take a balanced approach.
(08:38):
You want your kids to learn thatthere's room for enjoying food and
still taking care of their bodies.
Deprivation says, "wedon't eat that anymore".
Growth says, "let's makea better version of that".
Here's what that mightsound like in your home.
Instead of "we don't eatEggo waffles anymore".
(08:58):
Let's try, "let's take our favoritewaffles and make a version that
makes our bodies healthy and strong".
Instead of, "we do not eat candy".
Try "candy isn't something we eatevery day, but we can enjoy it once
in a while as a special treat".
A few days ago, my youngest saw acoupon sheet that we got in the mail
(09:22):
for a donut shop, and he said, "mom,we haven't had donuts in forever. Why
don't we get donuts?" And I told him,"well, donuts are not very good for our
bodies, so we don't eat them all thetime. But they are yummy, so we enjoy
them every once in a while as a treat".
(09:43):
And you know what?
He got it.
He understood, okay, it'simportant to be healthy, but
also yes, donuts are delicious.
Because we've been using thiskind of language for years he
accepted it without a fight.
That's what I want formy kids and yours too.
I never wanted to create a homewhere my kids felt like they had
(10:05):
to escape and binge on all thefoods I never allowed them to have.
Instead, I want to teach them what'sgood for us and what's not so great
for us, and how to enjoy the notso great things in moderation.
And just as importantly, I don't wantto introduce shame over food choices.
(10:27):
Because here's the truth, shamedoesn't motivate change, it just
damages our relationship with food.
It's so much more empowering to givethem food freedom and nurture a love
of healthy foods at the same time.
Let's move on to mindset shiftnumber two, which is connect
wellness to their desires.
(10:49):
As the leader of your family, youmay have already decided that living
healthy is non-negotiable for you.
You're committed to staying the coursebecause it's too important to let go.
But here's the thing, your kids aren'tstarting from the same place you are.
They don't automatically get it.
(11:10):
For them, food is still mostly aboutwhat tastes good in the moment.
So part of your job is helping themmake a mindset shift from we eat what
tastes good to, we eat to fuel ourbodies so we can be healthy, strong,
and ready for the things we love.
One of the most powerful ways to helpthem make that shift is to connect
(11:34):
healthy eating to their inner desires.
I'll give you an example from my house.
I have boys.
My boys want to be bigand strong, like daddy.
They want to run fast, jumphigh, and have big muscles.
So when I talk to them aboutfood, I link it to those goals.
Spinach is so good for you, it helpsyour muscles grow big and strong.
(12:00):
Oranges have lots of vitamin C, that's asuper vitamin that helps you stay healthy
so you can keep playing and stay strong.
Carrots make your eyes really healthy,you'll be able to see so good.
My son might say, "like a superhero?"And I would tell him, "yeah, you may
(12:24):
not be able to shoot lasers out ofyour eyes, but you will see so good".
Now those kinds of statementswork really well for younger kids,
but my older son, he's different.
He's focused on different things, likebeing more sharp in class or having
energy for his day and feeling goodwhile he's doing the things he loves.
(12:47):
So I'll say things like, " eatinga good breakfast helps you think
more clearly in math class".
Or, "healthy food keeps your energyup so you can stay focused and not
feel tired halfway through the day".
Whatever your kids care about, whetherit's sports, school, art, dance, playing
(13:07):
outside, the health of their bodies willhelp them do it better and enjoy it more.
And that truth doesn'tchange as they grow.
The food that helps them play their bestnow will also help them fulfill the call
of God in their lives in the future.
There's probably something thathelped motivate you to make
(13:28):
this change in the first place.
Maybe you want to lose weight,maybe you want to feel better.
You want to have energy and bust the brainfog that you struggle with every day.
Maybe you want your mentalhealth to be better.
Or maybe you have a family member who'sbeen sick and you see that you don't
(13:48):
want to fall into the same patterns.
You have reasons that are helpingyou motivate the changes that
you're making in your life.
And so we have to help our kidsget to the same conclusion.
We have to get on their level, connectto their desires, and show them how
eating healthy can benefit their livesright where they're at in their season.
(14:11):
Okay.
Let's go to mindset shift number three,which is cultivate awareness around food.
One of the most powerful tools wecan give our kids, and honestly
even ourselves, is learning to payattention to how food makes us feel.
Here's the thing, most of us don'teven realize how blah we feel until
(14:35):
we take something out of our diet andsuddenly feel like a brand new human.
It's like you didn't even knowyour normal was actually not great.
This was definitely me.
I've had a sweet tooth my wholelife For years, my morning started
with sugary coffee creamer, andmy nights ended with ice cream.
(14:57):
And yes, there was plentyof sugar in between.
But I couldn't figure outwhy I was tired all the time.
Why I had brain fog, why my moodwould swing like a toddler on
a playground sometimes, and whymy anxiety was through the roof.
The truth?
My body and my brain were workingovertime just to function, which
(15:19):
meant they were stealing the energyI needed for patience, joy and peace.
And let's be honest, those Fruitsof the Spirit are already in short
supply when you've got little ones.
Then I cut sugar completelyfor a couple of months and wow!
The fog lifted, I felt lighter, clearer,calmer, and I realized, oh, so this is
(15:47):
what my brain is supposed to feel like.
After that, every time I have sugar,I can instantly feel the difference.
Headaches, achy joints, an energycrash that has me wanting a nap by
3:00 PM, trouble sleeping, and if Ikeep it up for more than a few days,
my anxiety starts to creep back in too.
(16:09):
That's when I realizedawareness is everything.
So now when my kids have a treat, maybe afast food run, or cake and extra sweets at
a birthday party, and later they say, "mystomach hurts", or "I have a headache".
I use it as a quick teaching moment.
(16:30):
"Hey, we really enjoyed that treatearlier, but our bodies aren't used
to eating food like that anymore,and now we're not feeling so great".
This is not about shaming them,it's about connecting the dots.
What we eat has consequences,good ones and bad ones.
(16:51):
When we eat nutrient densefood, we feel awesome.
When we eat junk, we feel, well,not awesome, sometimes right
away and sometimes over time.
Here's my favorite story about this.
There was a season where my son washaving terrible nights, tossing,
turning, just not sleeping well,and then he woke up grumpy and
(17:14):
sluggish throughout the day too.
We had already learned that takingmelatonin regularly was not healthy,
so I started looking for natural waysto help his body relax at bedtime.
I was over here researchingherbal teas and magnesium gummies,
like a detective on a case.
And then, the plot twist.
(17:35):
We found out he'd beensneaking candy after bedtime.
Good grief.
Mystery solved.
No wonder he couldn't sleep and wokeup the next morning acting like someone
stole his blanket and all his happiness.
That turned into another awareness lesson.
"Hey buddy, the reason you're not sleepingwell and why you're tired, cranky, and
(17:59):
struggling to focus in school is becauseyour body doesn't like eating right
before bed. And sugar, that's one of theworst things to have at that time." He
had never made that connection before,but once he understood, it clicked.
And now we can look back and laugh atthe great candy caper of that year.
(18:19):
And here's the thing, our kidslearn this faster when they see
us making those connections too.
That means we've got to model it for them.
We can say things like, "when I eatsugar, my knees ache and my head hurts,
so I'm just gonna have a little bit".
"When I eat a healthy breakfast, Ihave so much energy and I can think
(18:40):
clearly for work, grocery shopping,or keeping up with you guys." The more
you live it out loud and show themthat healthy matters to you, the more
likely they are to take it seriously.
They may not jump on board overnight,but you are planting seeds, and one
(19:00):
day you'll see those seeds grow intoreal awareness, and maybe even a kid
who chooses veggies on their own.
As you move your family through thesechanges and start to build this different
mindset and food culture in your home,there's a one tip that I have that is
(19:22):
mostly for you, mama, as the parent.
There is one really powerful mindsetthat is important for you, not only to
establish and grow this culture in yourhome, but really to save your sanity too.
If you want to know the mostpowerful tool in your wellness
(19:42):
toolkit, spoiler, it's not kale.
It's consistency.
Consistency is your superpower, mama.
No matter how you decide to movetoward a healthier lifestyle, above
all else, choose to be consistent.
Consistency is your superpower for change.
(20:04):
We actually talked about this back inepisode 20, the power of small habits
and this life-changing mindset (20:10):
a habit you keep is worth a thousand habits
that you start, but never establish.
Let me say that one more time.
A habit you keep is wortha thousand habits that you
start, but never establish.
(20:32):
Let's be real.
It is one thing to beconsistent for yourself.
It's another thing entirely whenyou've got a toddler melting down
because you won't give them theirusual breakfast, or a moody preteens
stomping through the kitchen announcingthat they're not eating this because
it's not what they're used to.
That's when challenge gets acapital C, and that's also when
(20:55):
you'll be tempted to go back to theold way, just to keep the peace.
I get it.
I've been there so many times, mama.
I've been in the trenches with you.
But from all the ups and downs overthe years, here's what I've learned.
When we compromise in the momentjust to avoid the conflict, we send
(21:16):
a signal that says, "if you pushhard enough, you'll get your way".
And kids, being the brilliant littlehumans that they are, will remember that.
Next time they'll push even harder.
Before you know it, you've gota snowball effect that makes the
transition 10 times harder on you.
(21:36):
Now, that doesn't mean that you bulldozeover your kids' needs or personalities.
You know your children best.
You know when it's a momentto stand firm and when it's a
moment to offer some flexibility.
This is not about perfection.
It's more about a pattern.
Because here's the thing, consistencybuilds trust, and trust builds buy-in.
(22:00):
When your kids see that we areconsistently making healthier choices,
showing up and doing our best togrow, over time they'll start to get
on board, and eventually they mayeven partner with us in this journey.
Our bodies themselves arewired for consistency.
(22:21):
Your heart beats in rhythm.
Your lungs breathe in and outwithout you thinking about it.
And your brain thrives on patterns.
Those patterns are called neural pathways.
Basically, the mental roads yourbrain travels over and over again.
So right now, maybe your child hasa well paved highway in their brain
(22:42):
called "fruity pebbles for breakfast".
But if you start serving spinach chocolatechip muffins often enough, eventually
that new road gets smoother and easier totravel, while the old one starts to fade.
Their taste buds and expectationsshift to match the new normal.
And here's the biggest takeaway: consistency does not require perfection. (23:04):
undefined
It simply requires showing up.
More often than not, if you get offtrack, just get back on track the
next day, or even the next meal.
Because every time you come back,you're reinforcing the path you
(23:24):
actually want your family to walk.
So this is twofold.
One, it's going to help establisha habit in your home instead of
just introducing something andthen letting it fall by the wayside
because you weren't fully committed.
And two, this is gonna save your sanity,mama, because you don't want to make the
battle any harder than it already is.
(23:46):
So if you're going to take it on, stay thecourse and stay committed even when it's
hard, and know that it will pay off overtime because you are establishing a firm
foundation for your family's wellness.
All right, mama, before we wrapup, let's do a quick recap of the
mindset shifts we talked about today.
(24:07):
Because building a healthy foodculture starts here, before
it ever shows up on the plate.
Number one is value thelegacy you're building.
Remember, you're not just changing what'sfor dinner tonight, you're shaping your
kids' relationship with food for life.
Number two is adopt a growth mentality.
(24:28):
Shift from "we can't have this" to,"how can we make this better for
our bodies?" That language matters.
Number three is connectwellness to your kids' desires.
Link healthy foods to what theycare about, whether it's running
faster, thinking clearly inclass, or having superhero vision.
(24:51):
Number four is cultivateawareness without shame.
Help your kids, and yourself,notice how food makes them feel,
the good and the not so good, anduse that awareness to guide choices.
Number five is be consistent.
Consistency builds trust,and trust builds buy-in.
(25:13):
Even when you get off track,come right back at the next meal.
Over time, this will create a new normal.
.The goal isn't perfection, it's progress.
Every small intentional choice youmake is shaping your home's food
culture, and those little choiceswill add up to something your kids
(25:34):
will carry with them for a lifetime.
Everything we've talked about intoday's episode, and the things that
we're going to share in the next one,are things that I wish somebody had
explained to me from the beginning.
Our personal journey was so longand so hard sometimes, and when I
(25:54):
sat down to really think about whattranspired over the years, I realized
it was so much different than justserving up vegetables at a meal.
There was so much that went into it,and these mindset shifts that we kind
of stumbled upon, in a really messyway and eventually figured out, are
the things that I'm sharing with younow to hopefully make the journey
(26:16):
a little bit easier, a little moreenjoyable, and a lot more hope filled.
So here's your homework this week.
Pick one mindset shift to focus on.
Change your language.
Connect food to their goals.
Or help them notice howthey're feeling after eating.
These small steps done over andover will create a food culture that
(26:38):
blesses your family for years to come.
Next week, I'm sharing one of my favoritemom hacks for building a healthy food
culture and it starts before 9:00 AM.
We'll talk about why breakfast is themost strategic place to begin when
you're making changes, and how to sneakin more nutrition without battles.
(27:01):
And why serving veggies in themorning could be the secret
weapon you didn't know you needed.
You might be surprised at how simplethis shift can completely transform the
way your kids, and even the adults inyour home, view vegetables for good.
Mama, I hope this episode blessedyou and reminded you that you were
(27:23):
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
(27:44):
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
When we're starting a wellness journey,and especially when we're leading our
family through one, it's tempting to thinkthe first thing we need to do is just
put more good food on the plate, right?
I mean, eat more vegetables everybody!
(02:08):
Done.
Problem solved.
Except, no.
Nope.
If you've ever been the mom whoproudly plopped down a plate of
beautiful roasted broccoli, only tohave your kid look at you like you've
just served them a live tarantula,you know what I'm talking about.
I want to challenge you with this thought.
(02:30):
Your wellness journey begins in the mindlong before it shows up on your plate.
You could make the most deliciousgourmet vegetables on the planet.
You could grow them yourself.
You could drizzle them with thefanciest olive oil from a little
boutique in Italy, and your kidsstill might not want to touch them.
(02:52):
Have you heard that saying "you couldbe the juiciest, most delicious peach
in the world, and there will stillbe someone who doesn't like peaches"?
The point is it's notalways about the peach.
Well, mama, in this case, it'snot always about your cooking.
Sometimes it's about the wayyour kids think about food.
(03:14):
Here's the thing, every homealready has a food culture.
Yours does.
Mine does.
Whether you've ever sat down anddefined it or not, it's there.
It's in the background shaping how youtalk about food, what you buy, how you
serve it, and how everyone responds to it.
(03:35):
As the parent, part of your job is touncover that unspoken food culture,
both the one you grew up with, andthe one you've been unintentionally
building in your own home.
And then decide if it needs a makeover.
Because here's the truth.
If you can create a healthy mindsetabout food, you can create healthy
(03:59):
plates with way less resistance.
But if your food culture isfighting you, that's when
dinner becomes the battlefield.
And Mama, that is a recipe for burnout.
And I don't know about you, but I don'thave the energy for daily dinner battles.
So today, before we talk about whatto eat, we're going to talk about
(04:23):
the mind work, those foundationalmindset shifts that will set your
family up for wellness success beforeyou ever touch the grocery cart.
Here's where we start.
If we're going to pursue a lifeof wellness, we first have to
believe this deep down (04:39):
the health of our body is important.
Not important in the, "look at me, I fitin these jeans from high school way".
Important because God gaveyou this body for a purpose.
Your body is the way youlive out your calling.
(04:59):
It's the vessel you use toserve God here on earth.
When you say yes to God's plan foryour life, you're saying yes to an
assignment that requires your mind,body, and spirit all working together.
And God designed us as abody, soul, and spirit.
(05:20):
Not in neat separate boxes.
They are deeply connected.
Your body affects your mind.
Your mind affects your choices.
Your spirit affects your health inways science is still catching up on.
I could do an entire seriesjust on those connections and
(05:40):
you know what, one day I might.
But for today, just hear this.
When you take care of yourbody, you are not just being
healthy, you are honoring God.
And here's where it gets personal.
As moms, we have thisextra layer of influence.
We're not just figuring this outfor ourselves, we're creating the
(06:03):
culture our kids will grow up in.
And let me tell you, that's notjust a lot of pressure, it's
also an incredible opportunity.
When you build a healthy foodculture in your home, you're
shaping the way your kids relate tofood for the rest of their lives.
You're giving them the toolsto focus better in school.
(06:25):
You're supporting more stable moods.
Yes, nutrition really can help withthat, although toddlers are still
toddlers and they will keep us humble.
And you'll also empower them to makefood choices that will help them live in
the fullness of what God has for them.
You might raise kids who grow intoadults that like to eat their vegetables
(06:47):
and are willing to try new foods andknow how to balance healthy and fun.
They can be confident reading food labels,cooking meals they enjoy, and living
free from many food induced illnesses.
And most importantly, they'll beequipped to serve God without being
(07:08):
held back by avoidable health struggles.
I don't know about you, but I didn'tgrow up learning these things, which
is why it's been my mission to give mykids a healthy food culture in our home.
One that promotes lifelong success andbuilds a legacy of wellness that they
can pass on to their kids someday too.
(07:29):
And mama, it's my desireto help you do this too.
There's no one size fits all plan.
We're all unique in our needs, ourculture, and our readiness for change.
But you can start right now withone small step, and change the
trajectory of your family's health.
(07:51):
That's not just a menuchange, that's legacy work.
So let's get into the mindset shifts.
The first mindset shift I want toencourage you to help your kids develop
is a growth mentality around change.
This is basically the oppositeof a deprivation mentality.
A deprivation mentality says"we can't have that", or
(08:15):
"that's off limits forever".
And honestly, a lot of us fall intothat when we start a new eating plan or
a diet, we go all in or we're all out.
But here's the thing, for mostfamilies, and especially for kids,
the healthiest way to grow in wellnessis to take a balanced approach.
(08:38):
You want your kids to learn thatthere's room for enjoying food and
still taking care of their bodies.
Deprivation says, "wedon't eat that anymore".
Growth says, "let's makea better version of that".
Here's what that mightsound like in your home.
Instead of "we don't eatEggo waffles anymore".
(08:58):
Let's try, "let's take our favoritewaffles and make a version that
makes our bodies healthy and strong".
Instead of, "we do not eat candy".
Try "candy isn't something we eatevery day, but we can enjoy it once
in a while as a special treat".
A few days ago, my youngest saw acoupon sheet that we got in the mail
(09:22):
for a donut shop, and he said, "mom,we haven't had donuts in forever. Why
don't we get donuts?" And I told him,"well, donuts are not very good for our
bodies, so we don't eat them all thetime. But they are yummy, so we enjoy
them every once in a while as a treat".
(09:43):
And you know what?
He got it.
He understood, okay, it'simportant to be healthy, but
also yes, donuts are delicious.
Because we've been using thiskind of language for years he
accepted it without a fight.
That's what I want formy kids and yours too.
I never wanted to create a homewhere my kids felt like they had
(10:05):
to escape and binge on all thefoods I never allowed them to have.
Instead, I want to teach them what'sgood for us and what's not so great
for us, and how to enjoy the notso great things in moderation.
And just as importantly, I don't wantto introduce shame over food choices.
(10:27):
Because here's the truth, shamedoesn't motivate change, it just
damages our relationship with food.
It's so much more empowering to givethem food freedom and nurture a love
of healthy foods at the same time.
Let's move on to mindset shiftnumber two, which is connect
wellness to their desires.
(10:49):
As the leader of your family, youmay have already decided that living
healthy is non-negotiable for you.
You're committed to staying the coursebecause it's too important to let go.
But here's the thing, your kids aren'tstarting from the same place you are.
They don't automatically get it.
(11:10):
For them, food is still mostly aboutwhat tastes good in the moment.
So part of your job is helping themmake a mindset shift from we eat what
tastes good to, we eat to fuel ourbodies so we can be healthy, strong,
and ready for the things we love.
One of the most powerful ways to helpthem make that shift is to connect
(11:34):
healthy eating to their inner desires.
I'll give you an example from my house.
I have boys.
My boys want to be bigand strong, like daddy.
They want to run fast, jumphigh, and have big muscles.
So when I talk to them aboutfood, I link it to those goals.
Spinach is so good for you, it helpsyour muscles grow big and strong.
(12:00):
Oranges have lots of vitamin C, that's asuper vitamin that helps you stay healthy
so you can keep playing and stay strong.
Carrots make your eyes really healthy,you'll be able to see so good.
My son might say, "like a superhero?"And I would tell him, "yeah, you may
(12:24):
not be able to shoot lasers out ofyour eyes, but you will see so good".
Now those kinds of statementswork really well for younger kids,
but my older son, he's different.
He's focused on different things, likebeing more sharp in class or having
energy for his day and feeling goodwhile he's doing the things he loves.
(12:47):
So I'll say things like, " eatinga good breakfast helps you think
more clearly in math class".
Or, "healthy food keeps your energyup so you can stay focused and not
feel tired halfway through the day".
Whatever your kids care about, whetherit's sports, school, art, dance, playing
(13:07):
outside, the health of their bodies willhelp them do it better and enjoy it more.
And that truth doesn'tchange as they grow.
The food that helps them play their bestnow will also help them fulfill the call
of God in their lives in the future.
There's probably something thathelped motivate you to make
(13:28):
this change in the first place.
Maybe you want to lose weight,maybe you want to feel better.
You want to have energy and bust the brainfog that you struggle with every day.
Maybe you want your mentalhealth to be better.
Or maybe you have a family member who'sbeen sick and you see that you don't
(13:48):
want to fall into the same patterns.
You have reasons that are helpingyou motivate the changes that
you're making in your life.
And so we have to help our kidsget to the same conclusion.
We have to get on their level, connectto their desires, and show them how
eating healthy can benefit their livesright where they're at in their season.
(14:11):
Okay.
Let's go to mindset shift number three,which is cultivate awareness around food.
One of the most powerful tools wecan give our kids, and honestly
even ourselves, is learning to payattention to how food makes us feel.
Here's the thing, most of us don'teven realize how blah we feel until
(14:35):
we take something out of our diet andsuddenly feel like a brand new human.
It's like you didn't even knowyour normal was actually not great.
This was definitely me.
I've had a sweet tooth my wholelife For years, my morning started
with sugary coffee creamer, andmy nights ended with ice cream.
(14:57):
And yes, there was plentyof sugar in between.
But I couldn't figure outwhy I was tired all the time.
Why I had brain fog, why my moodwould swing like a toddler on
a playground sometimes, and whymy anxiety was through the roof.
The truth?
My body and my brain were workingovertime just to function, which
(15:19):
meant they were stealing the energyI needed for patience, joy and peace.
And let's be honest, those Fruitsof the Spirit are already in short
supply when you've got little ones.
Then I cut sugar completelyfor a couple of months and wow!
The fog lifted, I felt lighter, clearer,calmer, and I realized, oh, so this is
(15:47):
what my brain is supposed to feel like.
After that, every time I have sugar,I can instantly feel the difference.
Headaches, achy joints, an energycrash that has me wanting a nap by
3:00 PM, trouble sleeping, and if Ikeep it up for more than a few days,
my anxiety starts to creep back in too.
(16:09):
That's when I realizedawareness is everything.
So now when my kids have a treat, maybe afast food run, or cake and extra sweets at
a birthday party, and later they say, "mystomach hurts", or "I have a headache".
I use it as a quick teaching moment.
(16:30):
"Hey, we really enjoyed that treatearlier, but our bodies aren't used
to eating food like that anymore,and now we're not feeling so great".
This is not about shaming them,it's about connecting the dots.
What we eat has consequences,good ones and bad ones.
(16:51):
When we eat nutrient densefood, we feel awesome.
When we eat junk, we feel, well,not awesome, sometimes right
away and sometimes over time.
Here's my favorite story about this.
There was a season where my son washaving terrible nights, tossing,
turning, just not sleeping well,and then he woke up grumpy and
(17:14):
sluggish throughout the day too.
We had already learned that takingmelatonin regularly was not healthy,
so I started looking for natural waysto help his body relax at bedtime.
I was over here researchingherbal teas and magnesium gummies,
like a detective on a case.
And then, the plot twist.
(17:35):
We found out he'd beensneaking candy after bedtime.
Good grief.
Mystery solved.
No wonder he couldn't sleep and wokeup the next morning acting like someone
stole his blanket and all his happiness.
That turned into another awareness lesson.
"Hey buddy, the reason you're not sleepingwell and why you're tired, cranky, and
(17:59):
struggling to focus in school is becauseyour body doesn't like eating right
before bed. And sugar, that's one of theworst things to have at that time." He
had never made that connection before,but once he understood, it clicked.
And now we can look back and laugh atthe great candy caper of that year.
(18:19):
And here's the thing, our kidslearn this faster when they see
us making those connections too.
That means we've got to model it for them.
We can say things like, "when I eatsugar, my knees ache and my head hurts,
so I'm just gonna have a little bit".
"When I eat a healthy breakfast, Ihave so much energy and I can think
(18:40):
clearly for work, grocery shopping,or keeping up with you guys." The more
you live it out loud and show themthat healthy matters to you, the more
likely they are to take it seriously.
They may not jump on board overnight,but you are planting seeds, and one
(19:00):
day you'll see those seeds grow intoreal awareness, and maybe even a kid
who chooses veggies on their own.
As you move your family through thesechanges and start to build this different
mindset and food culture in your home,there's a one tip that I have that is
(19:22):
mostly for you, mama, as the parent.
There is one really powerful mindsetthat is important for you, not only to
establish and grow this culture in yourhome, but really to save your sanity too.
If you want to know the mostpowerful tool in your wellness
(19:42):
toolkit, spoiler, it's not kale.
It's consistency.
Consistency is your superpower, mama.
No matter how you decide to movetoward a healthier lifestyle, above
all else, choose to be consistent.
Consistency is your superpower for change.
(20:04):
We actually talked about this back inepisode 20, the power of small habits
and this life-changing mindset (20:10):
a habit you keep is worth a thousand habits
that you start, but never establish.
Let me say that one more time.
A habit you keep is wortha thousand habits that you
start, but never establish.
(20:32):
Let's be real.
It is one thing to beconsistent for yourself.
It's another thing entirely whenyou've got a toddler melting down
because you won't give them theirusual breakfast, or a moody preteens
stomping through the kitchen announcingthat they're not eating this because
it's not what they're used to.
That's when challenge gets acapital C, and that's also when
(20:55):
you'll be tempted to go back to theold way, just to keep the peace.
I get it.
I've been there so many times, mama.
I've been in the trenches with you.
But from all the ups and downs overthe years, here's what I've learned.
When we compromise in the momentjust to avoid the conflict, we send
(21:16):
a signal that says, "if you pushhard enough, you'll get your way".
And kids, being the brilliant littlehumans that they are, will remember that.
Next time they'll push even harder.
Before you know it, you've gota snowball effect that makes the
transition 10 times harder on you.
(21:36):
Now, that doesn't mean that you bulldozeover your kids' needs or personalities.
You know your children best.
You know when it's a momentto stand firm and when it's a
moment to offer some flexibility.
This is not about perfection.
It's more about a pattern.
Because here's the thing, consistencybuilds trust, and trust builds buy-in.
(22:00):
When your kids see that we areconsistently making healthier choices,
showing up and doing our best togrow, over time they'll start to get
on board, and eventually they mayeven partner with us in this journey.
Our bodies themselves arewired for consistency.
(22:21):
Your heart beats in rhythm.
Your lungs breathe in and outwithout you thinking about it.
And your brain thrives on patterns.
Those patterns are called neural pathways.
Basically, the mental roads yourbrain travels over and over again.
So right now, maybe your child hasa well paved highway in their brain
(22:42):
called "fruity pebbles for breakfast".
But if you start serving spinach chocolatechip muffins often enough, eventually
that new road gets smoother and easier totravel, while the old one starts to fade.
Their taste buds and expectationsshift to match the new normal.
And here's the biggest takeaway: consistency does not require perfection. (23:04):
undefined
It simply requires showing up.
More often than not, if you get offtrack, just get back on track the
next day, or even the next meal.
Because every time you come back,you're reinforcing the path you
(23:24):
actually want your family to walk.
So this is twofold.
One, it's going to help establisha habit in your home instead of
just introducing something andthen letting it fall by the wayside
because you weren't fully committed.
And two, this is gonna save your sanity,mama, because you don't want to make the
battle any harder than it already is.
(23:46):
So if you're going to take it on, stay thecourse and stay committed even when it's
hard, and know that it will pay off overtime because you are establishing a firm
foundation for your family's wellness.
All right, mama, before we wrapup, let's do a quick recap of the
mindset shifts we talked about today.
(24:07):
Because building a healthy foodculture starts here, before
it ever shows up on the plate.
Number one is value thelegacy you're building.
Remember, you're not just changing what'sfor dinner tonight, you're shaping your
kids' relationship with food for life.
Number two is adopt a growth mentality.
(24:28):
Shift from "we can't have this" to,"how can we make this better for
our bodies?" That language matters.
Number three is connectwellness to your kids' desires.
Link healthy foods to what theycare about, whether it's running
faster, thinking clearly inclass, or having superhero vision.
(24:51):
Number four is cultivateawareness without shame.
Help your kids, and yourself,notice how food makes them feel,
the good and the not so good, anduse that awareness to guide choices.
Number five is be consistent.
Consistency builds trust,and trust builds buy-in.
(25:13):
Even when you get off track,come right back at the next meal.
Over time, this will create a new normal.
.The goal isn't perfection, it's progress.
Every small intentional choice youmake is shaping your home's food
culture, and those little choiceswill add up to something your kids
(25:34):
will carry with them for a lifetime.
Everything we've talked about intoday's episode, and the things that
we're going to share in the next one,are things that I wish somebody had
explained to me from the beginning.
Our personal journey was so longand so hard sometimes, and when I
(25:54):
sat down to really think about whattranspired over the years, I realized
it was so much different than justserving up vegetables at a meal.
There was so much that went into it,and these mindset shifts that we kind
of stumbled upon, in a really messyway and eventually figured out, are
the things that I'm sharing with younow to hopefully make the journey
(26:16):
a little bit easier, a little moreenjoyable, and a lot more hope filled.
So here's your homework this week.
Pick one mindset shift to focus on.
Change your language.
Connect food to their goals.
Or help them notice howthey're feeling after eating.
These small steps done over andover will create a food culture that
(26:38):
blesses your family for years to come.
Next week, I'm sharing one of my favoritemom hacks for building a healthy food
culture and it starts before 9:00 AM.
We'll talk about why breakfast is themost strategic place to begin when
you're making changes, and how to sneakin more nutrition without battles.
(27:01):
And why serving veggies in themorning could be the secret
weapon you didn't know you needed.
You might be surprised at how simplethis shift can completely transform the
way your kids, and even the adults inyour home, view vegetables for good.
Mama, I hope this episode blessedyou and reminded you that you were
(27:23):
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
(27:44):
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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