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    Alternative Health

    The Wellness Mama Podcast

    The Wellness Mama Podcast is a weekly series covering the topics of holistic health, real food, stress, sleep, fitness, toxins, natural living, DIY, parenting, motherhood, and other health tips to give you actionable solutions to improve your family’s life! Brought to you by Katie Wells of WellnessMama.com

    Advertise

    Copyright: © 2025 Wellness Mama

    • Apple Podcasts
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    Latest Episodes:
    063: Todd White on How to Choose Healthy Wine Jan 23, 2017
    Show notes

    As a mom of six, it’s long been part of my weekly ritual to sit down with my husband after the kids are in bed and enjoy all a good glass of wine has to offer. But as my diet improves (and as I get older … ahem), I find I’m more and more likely …


    062: Jasmina Aganovic on Good Clean Dirt Jan 16, 2017
    Show notes

    Today I’m spending time with Jasmina Aganovic, scientist, cosmetics expert, and president of Mother Dirt, a fascinating company founded on one simple premise: Don’t be afraid of a little good, clean dirt. You all know I’m a big fan of letting kids play outside as much as possible, and even better if they’re barefoot and …


    061: Maneesh Sethi on Using the Pavlok To Change Habits Jan 09, 2017
    Show notes

    In this “electrifying” interview, I catch up with Maneesh Sethi, blogger, world traveler, and creator of Pavlok, a behavior modification wristband that shocks you into achieving your goals. And I do mean that literally! When I first met Maneesh on a bus ride years ago, we connected right away. I was fascinated by his commitment …


    060: Cate Shanahan on Deep Nutrition & the Four Pillars of Health Jan 03, 2017
    Show notes

    Cate Shanahan M.D, author of Deep Nutrition (one of my favorite books), is a board-certified family physician. She trained in biochemistry and genetics at Cornell University before attending Robert Wood Johnson Medical School. For ten years, she practiced medicine in Hawaii, where she studied ethnobotany and the culinary habits of her healthiest patients. Her own health …


    059: Heather Dessinger on Goals, Parenting & Saunas Jan 02, 2017
    Show notes

    Katie and Heather from Mommypotamus.com sit down for the first ever SaunaCast. Why the name? They recorded this episode from inside a sauna (in the thirty minutes before they tapped out from the heat!). In This Episode, They Discuss: Why they are recording inside a 153 degree sauna in the first place What their kids got for …


    058: Dr. Michael Breus on Improving Sleep Through Chronotypes Sep 14, 2016
    Show notes

    When I met Oprah’s sleep doctor, Dr. Michael Breus, at a recent event, I knew I had to have him on the podcast to share his information. He’s the author of the wildly popular new book, The Power of When, and in this episode, he explains why “night owl” and “early bird” are outdated terms …


    057: Katie Kimball on Natural Parenting Tips Jun 06, 2016
    Show notes

    One of the best moms I know, Katie Kimball of Kitchen Stewardship, joins me again this week for a discussion of natural parenting tips and organizational strategies that she has learned in her years as a teacher and mom of four.

    In her seven years blogging, Katie has published eight eBooks covering the spectrum of real food from lunch to dinner, snacks, and even camping. She has also created the Kids Cook Real Food course, which helps moms include their children in the healthy cooking process.

    Tips for Natural Parenting

    Katie offers this advice for raising helpful, well-behaved kids:

    1. Be Consistent

    Katie has found that sticking to what you say helps her kids believe what she says and learn to behave accordingly. She acknowledges that this isn’t always easy (as any mom knows) but shares tips for learning to stick to a consistent routine, schedule and parenting style.

    2. Acknowledge Your Mistakes

    No mom is perfect, but that’s ok!

    In fact, one of the best lessons to teach a child is to let them see you work through your mistakes. Katie suggests to acknowledge the fact that you’ve made a mistake in the first place, and explain that you’re trying to do better. This will not only show vulnerability and work to build your relationship and mutual respect with your children, but also provide a valuable example of humility.

    3. Create a Culture of Service

    Another lesson best taught by example. Encourage your kids to help each other and serve others in the family. This has helped Katie’s kids move through the self-centered phases of childhood faster. This can be as easy as little acts such as helping a younger sibling or fetching a diaper for a parent, or a bigger action like taking canned goods to a food kitchen or helping at a local charity.

    4. Let Good Behavior “Trickle Down”

    A great suggestion and one I’ve noticed in my kids as well. If you have (or plan to have) more than one child, spend a lot of time teaching your oldest. Inevitably, he/she will pass on the knowledge to the younger siblings and the process will get easier with each child. This also creates a positive culture among the children where they help each other and remember rules more easily (because they remind each other). Little kids love to emulate older siblings so positive habits that older kids learn get passed on easily.

    The Teacher Perspective

    Katie Kimball taught 3rd grade before having kids of her own. Her educational background has influenced her parenting in many positive ways, including:

    • Teaching her kids language through talking without “kid language.”
    • Making reading fun.
    • Value and encourage curiosity

    The Summer Vacation Survival Kit

    Now that summer has arrived, many parents are struggling to keep their kids occupied with positive activities. Katie Kimball has put together a guide to help parents make summer fun and healthy for you kids (and doable for moms). Here are a few of her suggestions:

    • Gather ideas for chores, learning, work and fun activities together, then choose one of each after breakfast each day. (This is Katie’s “Lazy Summer Vacation Organizational System”)
    • Create routines around breakfast, because it happens every day
    • Encourage your kids to create their own pretend activities
    • “I’m bored,” means they get to do a chore

    Last Piece of Advice…

    Katie Kimball rounded out this episode of the podcast by expressing just how powerful it is to love your kids, especially through physical touch. Hugs and snuggles at an early age make a huge difference!

    Resources

    Ki


    056: Katie Kimball on Teaching Kids to Cook Real Food May 30, 2016
    Show notes

    Preparing meals for the family doesn’t have to an overwhelming, daily project for mom. Kids can help! In this podcast episode, I’m again joined by Katie Kimball, who shares her expertise on teaching kids to cook real food in the kitchen.

    Teaching Kids to Cook

    Katie Kimball has created an excellent course called Kids Cook Real Food, which helps moms teach their children cooking skills from a very young age and facilitates children helping prepare meals. She is also the founder of KitchenStewardship.com, a blog that encourages other moms to take baby steps to better nutrition for their families while balancing their limited time and budget.

    Why Teach Kids to Cook?

    Katie Kimball is mother of 4, and the desire to create her Kids Cook Real Food course came out of necessity in her own life. Here are a few reasons she highlights for teaching kids to help in the kitchen:

    1. If kids learn how to prepare healthy food well, they will be much more likely to continue to prepare and eat healthy food as adults
    2. Teaching kids to cook saves time. For example, one child who learned from Katie’s course is only 3 years old, but now insists on making her own peanut butter sandwiches every day.
    3. When kids work with the food themselves, they are more excited to eat it.
    4. It helps kids build authentic self-esteem.

    What About Kitchen Knives?

    In our Western culture, we can often overprotect our children from simple tasks with sharp kitchen knives. As Katie Kimball explains, knife skills are not only safe to learn, they are also important.

    Here’s why:

    • Cutting raw vegetables is integral to healthy eating habits. Becoming confident in this area is very important.
    • Using real tools like a kitchen knife builds real confidence in children.
    • Age appropriate knife skills—going from a butter knife, to a paring knife, to a chef’s knife—is a safe and valuable learning process.

    Katie Kimball goes on to share several other benefits of teaching kids to cook healthy meals:

    • Kids learning how to talk about food, and therefore have better manners when visiting other people
    • When kids understand herbs, they can choose and play a powerful role in process
    • Kids feeling valued and validated
    • Kids understanding that food prep is real work that takes time—and thus are less likely to waste

    Appropriate Cooking Skills for Young Children

    Helping out in the kitchen is not a task reserved for older kids. Katie recommends these skills as good starters for younger kids.

    Age 2–5:

    • Carrying plates
    • Butter knife skills: cutting bananas, spreading butter, etc.
    • Peeling
    • Pouring (start with a little creamer pitcher)
    • Sorting
    • Measuring

    Age 6–8

    • Advanced measuring
    • Reading recipes
    • Paring knife skills: somewhat soft fruits and vegetables
    • Stove safety

    Ages 8–12

    • Chef’s knife for all kinds of cutting
    • Advanced stove work
    • Oven skills

    Resources We Mention

    • Kids Cook Real Food Course (awesome course- my kids love it)
    • Kitchenstewardship.com

    Kitchen Skills for Kids

    Katie Kimball has offered her 3-video series for teaching kids how to help out in the kitchen. It’s called, Kitchen Skills for Kids, and it’s for free to listeners of the podcast.


    055: Katie Kimball on Real Food Shopping Tips & Tricks May 23, 2016
    Show notes

    Eating healthy food on a budget can be hard, but in this episode, Katie Kimball of Kitchen Stewardship shares some great money saving tips for moms and families.

    Katie is a teacher, a mom of four and the author of 8 ebooks. She is also the creator of the awesome Kids Cook Real Food course, which provides an easy-to-learn class for kids to learn how to cook real food on their own at all ages.

    Budget Friendly Real Food Shopping Locations

    Katie shares her favorite places to shop for real food and how often she shops to maximize her food budget and minimize shopping time. These are the places Katie likes to shop and some of the best deals on natural foods that she finds at each stoer:

    1. Costco, once or twice a month for non-perishable organics in bulk, cheese and bulk greens.
    2. Aldi, once a week for produce canned goods like spaghetti sauce, salmon, salmon, beans, fruit and nut bars and gluten free foods.
    3. Country Life Natural Foods (Michigan) for occasional bulk items.
    4. Farmer’s Markets when available for meats, seasonal produce, etc.
    5. Meijer once or twice per quarter for more obscure produce or items not found at the farmers market.

    Taking Kids Grocery Shopping

    As a mother of 4, Katie Kimball has a lot of experience taking kids along to the grocery store. Here’s how she not only manages it, but her tips for making it a worthwhile experience for kids.

    • Give the older kids jobs to do, delegating things like, “get 7 cucumbers”
    • Teach about the food you’re choosing
    • Talk about numbers and counting
    • Practice the skill of organizing and categorizing
    • At a self checkout, have kids “beep” the groceries past the scanner and see the math
    • Give them something to look forward to afterward, to avoid the “gimme’s” at checkout
    • Just talk! Kids are always learning from their parents, and the grocery store is a great place to teach

    Meal Planning

    For those on a tight budget, Katie Kimball’s last important tip is to plan your meals for the week ahead of time. This helps reduce waste and prevent overspending, especially on meat.

    Resources

    • Kids Cook Real Food Course
    • Real Plans Meal Planning Service

    Kitchen Skills for Kids!

    Katie Kimball has offered her 3-video series for teaching kids how to help out in the kitchen. It’s called, Kitchen Skills for Kids, and it’s for free to listeners of the podcast. Click here to get access now.

    Read Transcript

    Katie: Katie, welcome back. Last week you were here talking about baby steps to
    eating real food and you shared some amazing tips on pantry staples and
    switching out some of those processed boxed foods that are so popular and
    that make dinnertime easy with real food options that are also simple and
    easy. This time I can’t wait for us to dive in and talk about some of our
    favorite real food shopping tips and tricks. Welcome. Thanks for being


    054: Katie Kimball on Baby Steps for Eating Real Food May 16, 2016
    Show notes

    In this episode, I sit down with Katie Kimball, founder of KitchenStewardship.com. Katie has shared her journey to real food and natural living for over 7 years at Kitchen Stewardship, a blog that encourages other moms to take baby steps to better nutrition for their families while balancing their limited time and budget. Along with her …


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