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3 Must-Haves For Back To School

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The vacation has ended. People are coming back. Things are changing. You see people all around the store looking at book bags, books, notebooks, pens, and pencils. Oh, yeah, it’s that time again, back to school!  Full of dread and excitement at the same time. In today's podcast, we will talk about 3 Must-Haves For Back To School.

This is Episode 186: 3 Must-Haves For Back To School

Welcome to Conversations with Hicunni, the podcast that understands how challenging it can be to prioritize your health and well-being when juggling work, family, and a never-ending to-do list. We know that when life gets busy, self-care can quickly fall by the wayside - but it doesn't have to. We are learning how to find time for wellness and create healthy habits, to manage stress and also, to improve our overall health and well-being—creating the life that we love and deserve. So what are you waiting for?

We have some great tips to share here, so grab your smoothie or cup of tea and join the conversation, let’s go.

3 Must-Haves For Back To School

  1. Food & Wellness Plan
  2. Mindful Money Plan
  3. Sleep Schedule

​If you need personalized assistance in ensuring your back-to-school year is a success, click here, and we can schedule a chat.

 

Wellness Cabinet: Thyme Tea, Switchel, Turmeric, Oils, Plus other fun things

Sleep: The Top Sleep Apps

So you want to Homeschool?

Access to the resource mentioned and other Mental Health resources on my directory here

Support this podcast - Get the Guided Meditation here

 

 

I'm here to support you every step of the way. Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

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HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Back To School Wellness

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​It’s that time again. Back to school for the kiddos. What are you doing to keep your children feeling energized and ready for this school year?What items have you added to their wellness toolkit? Let’s talk about it.​?️In today’s podcast we are going discuss Back To School Wellness.

So grab your smoothie or cup of tea, and join the conversation.Let's Go!

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Timeless Treasures + Final Thoughts:

✅ You are showing love to self when you take care of yourself. - HC

✅ Support this podcast - Get the Guided Meditation here

Thank you for tuning in, friend! The Body Love Mindset: A 365 Day Meditation Journal is Now Available for saleGot questions? Please leave your comment below.

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Affiliate Links and Good Stuff:

As an Amazon Associate, I earn from qualifying purchases.

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

7 Mindful Eating Hacks For Teenagers

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The quickest and easiest way to get your teens to take notice of what they are eating.

Do you hear what I hear? The sound of crunching...the crumbling of the last bag of chips.

If you see one more candy wrapper that didn’t make it to the trash can.

You are tired of your teen frowning up at the “healthy stuff”, so just letting them eat whatever is better than an argument.

Or maybe it’s just the opposite. Your kid is overly conscious of making sure they eat the right foods to get that selfie right for Instagram or Snapchat.

Or make sure they can look perfect for the new TikTok challenge.

So did you catch my last article on Mindfulness? You can check it out here.

Yes, you are a busy mom, so let me give you a quick nugget to keep you excited.

To stay in good graces with your teen, it’s time for you to take a peek at the Cool Mom’s Cheat Sheet. This little cheat sheet will give you the tools to help your teen (s) start a mindful eating routine that is easy and will not interrupt their tv time!

If you don’t teach mindfulness skills to your kids and teens, you are setting them up to fail.

This may seem a little harsh to say or a little “extra,” but the habits that your teens and tweens have right now can cause them to have struggles with eating and develop eating challenges.

As a mind body eating coach, let me just give you my disclaimer. No, my training isn’t focused on teens and children. However, these principles have been applied to my children and those in my homeschooling community.

 But let’s take this a little further.

HEALTH DISCLAIMER:
Certified Mind Body Eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after my blogs, the membership community, systems, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Okay back to The Cool Mom's Cheat Sheet. You will get a downloadable PDF at the end, so don't go anywhere.

This is something that you are going to teach your teens that is going to change habitual mindless eating practices into more of a mindful eating routine.

Give Your Kids Options

How many times does your teen sit down and quickly scarf down their food without even looking up from their plate?

Most teens these days are so engrossed in all the distractions of gaming, TikTok, and other platforms that they don't have time to savor what they are putting in their mouths.

This can lead to overeating, emotional eating, and other disordered eating challenges. What are you eating today?

Have you tried to give your teen some options instead of forcing your teen to eat something? Have some variety to choose from. There are so many ways you can make "healthy" foods taste great.

If you have more than dry broccoli and day-old lettuce as an option, you are giving them the freedom to choose what they want, and just maybe they may pick the balsamic Brussel sprouts.

Public Service Announcement - Device Alert

Put the phone down and close down the Among Us game. What do you see right now? Do you know that it is time to eat? Be the change, Mom.

Be respectful of your kids and put your phone away as well. Understand because I, too, am guilty of not being the change I want to see at the table. You can start a different routine. You've got support here!

It's Time To Extend Some Gratitude

It's time to extend some gratitude for the meal that has been provided. Whether you pray before a meal or just have a thought of thanks, this exercise will allow your teen to just stop for a moment and become more present of where they are in their body.

Your teen is acknowledging that the food that is set before them is going to provide "soothing for me" , so giving thanks is the response for the expected outcome.

Focus Your Attention

Focus your attention by using your 5 senses to actually observe what is on the plate and enjoy the moment. This is called self-awareness.

How does the food smell? Is your plate full of color or just the same dull brown and cream-colored items? Hopefully, the foods have a variety of textures. What kid likes to eat the same mushy or overly crunchy food items all the time?

Meal time is supposed to be enjoyable. There should be great conversation and a few laughs.

So the million-dollar question. How does it taste? Come on mom, the food has to taste good, at least 85% of the time. Ha! If it's an epic fail, have a frozen pizza on hand. Calm down, it is ok!

Slow Down...

Are you a fast eater or a slow eater? Most of the time if you are eating fast, your teen has developed a habit of eating past.

There are some cases when your teen is a very slow eater but it is not because they are saving every bite.

If there is some anxiety when it comes to eating, your teen could be dealing with some form of eating disorder.

We all have some form of disordered eating, but if it's something that seems clinical like, they are dealing with depression.

Or if you find out that they are binge eating, then it is time to seek some outside assistance.

How Do You Feel

How does the food make you feel? Are you feeling vibrant, satiated, and full of energy? Or are you sluggish and need a nap? Do you feel like you just gained a few extra pounds?

That is why it's imperative that you pay attention to your teen and practice these exercises with them.

Being more aware of what's going on can help uncover any red flags of skipping meals, anxiety around food, or body shaming.

Self Love Is The Greatest Self Care

Since body shaming is an issue with a lot of teens, learning how to love takes practice.

Adding a  regular self-care movement to help boost self-esteem and bring joy to their entire well-being.

You are not going to call it fitness or exercise...this is an opportunity to add that love back by taking notice of your breathing by incorporating breathwork and a little yoga.

Zumba is a fun way to get the body moving as well.

There are so many videos on YouTube that can help assist you in helping your teen stay present and be more active throughout the week.

These embodiment practices are perfect to help build self-esteem and set your teen up to have a better relationship with their food and body.

As promised here is Mindful Eating For Teens | The Cool Mom's Cheat Sheet

Before you post your cheat sheet on the refrigerator and begin teaching mindfulness skills to your teens and tweens,

Grab these 3 awesome recipes listed below!

This is not a diet plan for teenagers to lose weight or the best weight loss plan for teenagers.

These are a few fun teenager snacks or foodie items that you can start rotating for breakfast, lunch, or dinner eating lifestyle.

These foodie recipe items will not only decrease some of the "traditional" junk food cravings...

but they may even feel like fun party foods that your teenager or tween will start to ask more for.

Hey! Give your teen some autonomy and let them create their foodie masterpieces themselves.

This is a no stress mindful eating zone, have fun!

1. The Gamers Smoothie -Click here to get the recipe

2. Apple Nachos 

3. Pinterest

It's Hot On Pinterest - All the fun teen quick and easy foodie recipes at your fingertips.

Click to view my new Food Board dedicated to Mindful Eating For Teens Cheat Sheet  

Final Thought:

The time that you have left with your teenager is priceless.

You want to give them a few more tools that will not only boost their self-esteem as they walk into adulthood but also provide a safety net for their overall well-being,

Mindfulness training is that extra sauce that is needed so they can learn how to be their best selves and to be more comfortable in their own skin.

You have kicked mindless eating out of the back door, and now having a more mindful eating practice is setting your teen up for success.

For more impactful mindfulness training tools like these, comment below

Extra Fun (See below)

 Conversations with a Teen...

Q&A From A Teen

So I asked my son a few questions and you won't believe how he answered them.

Me: Why do you choose to eat the foods that you eat? 

Son: Because they taste good, they are healthy, and I like trying new things.

Me: How do you know that the food is healthy?

Son:  I checked the ingredients (FYI, he has food allergies, so it is extra helpful to know what's in the recipe).

Me: What is the first thing you notice about the food item?

Son:  The smell, will still try it even if it looks weird (ha! ha!)

Me: Are you a fast or slow eater?

Son:  Before school, I eat fast, but after school, I take my time.

Me: Why do you eat faster before school?

Son:  Because I need to hurry up to eat before school starts, at lunchtime and after school, I have more time.

So, one thing to change....give this young man more time for breakfast LOL

 

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HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Mindful Eating For Teens | The Cool Mom’s Cheat Sheet

Pin for a Friend - Click the image on the left below :)

Do you hear what I hear? The sound of crunching...the crumbling of the last bag of chips.

If you see one more candy wrapper that didn’t make it to the trash can.

You are tired of your teen frowning up at the “healthy stuff”, so just letting them eat whatever is better than an argument.

Or maybe it’s just the opposite. Your kid is overly conscious of making sure they eat the right foods to get that selfie right for Instagram or Snapchat.

 Or make sure they can look perfect for the new TikTok challenge.

In today’s episode we are  going to talk about Mindful Eating For Teens | The Cool Mom’s Cheat Sheet. You are going to get the quickest and easiest way to get your teens to take notice of what they are eating.

 

So grab your smoothie or cup of tea, and join the conversation.

Let's Go!

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Subscribe

Never miss a new episode. Subscribe to our podcast using your favorite app! Hey there's like 13+ different podcast platforms :)

 

You can also watch the podcast on YouTube.

Timeless Treasures + Final Thoughts:

  1. Mindful Eating For Teens | The Cool Mom’s Cheat Sheetpdf  get it here: http://digitalmarketing.hicunnichandler.com/thecoolmomscheatsheet
  2. Start your own podcast and get a $20 Amazon Gift Card, get it herehttps://www.buzzsprout.com/?referrer_id=720770
  3. Last week's 3 Simple Steps To Practicing Mindfulness Starting Today, get it herehttps://www.buzzsprout.com/783239/episodes/7246096
  4. When you Pre-order Mindful Eating For Teens 7 Quick & Easy Recipes  you get The Gamer's Smoothie as a Thank You! Get it herehttp://digitalmarketing.hicunnichandler.com/preorder1

Thank you for tuning in, friend! The Body Love Mindset: A 365 Day Meditation Journal is Now Available For Sale Got questions? Please leave your comment below.

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Affiliate Links and Good Stuff:

As an Amazon Associate I earn from qualifying purchases.

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Layered Mexican Dip

This is Vegan...what?!

So this week, something has been going on with my tummy. Well actually I've been feeling like I need to decrease the amount of meat consumption in my eating rhythm. Sometimes as we get older our bodies can go through some changes and it is up to us to listen to see what it needs.

I've added extra veggies and have slowly been eating less meat for the last month or so. Well, its been 4 days and I have been eating a completely plant based/vegan lifestyle. I am not sure how long I will be doing this, but until my body feels closer to 100% ,I am going to continue.

I was Vegan Before

Years ago I went vegan due to gall bladder issues and I felt great for a short period of time. But there are so many things looking back that I could have done a little differently.

I will share more about this in the upcoming weeks. Since I didn't have a "taste" for meat a few days ago, I decided to leave the taco meat out and prepare a plant based dip. This layered vegan dip is now on my "hot" list of Mexican food that I will be consuming pretty often.

The combination of flavors is so yum. This is a recipe I made 'On the Fly'. For the most part I am super excited to share this with you. A little side note, though, I am still working on the vegan sour cream.

Oh, and if you are not vegan or don't eat mostly plant based whole foods, you can add some taco meat, after the salsa. Make it your own... there is no shame, do what makes your body feel fabulous! Enjoy!

Feeds 8 to 10 foodies...may need an extra bag of chips...just saying!

Ingredients:

2 Cups Re fried Beans
2 Green Bell Peppers, diced
1/2 Red Onion, chopped
1 16 oz Jar of Salsa
2 Large Avocados
Bean Chips
Favorite Dairy Free Sour Cream, for garnish*

 

~Re fried Beans:
2 cups Pinto Beans, cooked
3 tsp Salsa
1/2 tsp Himalayan Sea Salt
1/4 tsp Chipotle seasoning
1 tsp of each

  • Cilantro
  • Cumin
  • Chili powder

1/4 tsp Chipotle seasoning

Method for Re fried Beans:

Mash re fried beans in a bowl until broken down.

Add salsa and mix until blended.  Add salt, chipotle, cilantro, cumin, and chili power and mix well.

~Guacamole:
2 Large Avocados
1 tsp of each

  • Salsa
  • Lemon Juice
  • Cumin
  • Cilantro

Himalayan Sea Salt to taste

Method for Guacamole:

Remove avocado pits and mash avocados in a bowl. Add the rest of the ingredients and mix until blended.

~Vegan Sour Cream:*

You can purchase your favorite vegan sour cream or create your own. I attempted to make my own, in which I am still working on it. If you want to take a shot at it, I will share the ingredients I used. Please feel free to leave a comment  and share your additions and critiques.

Handful of Cashews

1 tsp Lemon Juice

3 tsp Coconut Oil

1/2 cup of water...add more as needed

Salt to taste

Method for Vegan Sour Cream:

Add all of the ingredients to the Vitamix or power blender and blend it up. The texture was more of a creamy sauce than a sour cream. This is not the final recipe....I'm still working on this so just keep that in mind:)

 

Method for Layered Mexican Dip:

Layer the ingredients in this order in a 13x9 glass pan: re fried beans, diced peppers, chopped onions, remaining jar of salsa (drain some of the liquid out), and guacamole. Top the guacamole with crushed bean chips. Drizzle the homemade vegan "sour cream" or top with your favorite.

Use the remaining bean chips for dipping. Refrigerate if there is some left!

 

Enjoy!

P.S. Things to do next time: drain the liquid out of the salsa and leave out the onions for my son...well make 2 dips! Also, he doesn't like bell peppers, would rather have colored sweet peppers. (Sigh) There's always a buffet at my house.

 

Hicunni Chandler, Certified Mind Body Eating Coach & Food Strategist

HEALTH DISCLAIMER:

Certified Eating Psychology & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided on this website, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating or health/care program.

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