“It’s Not About You”

Last week, I was dutifully scrolling through my Facebook feed to check in on my friends and see if I’d missed important updates while I had been adulting in real life. I stopped when I saw a post from my close friend, and fellow Peaceful Parent, that started out raw and never let up. She had laid her soul bare right there on the screen.

As I read her palpable words, thoughts welled up in my mind. I recalled being spanked as a child and questioning whether my parents truly loved me. How could they hurt me like that and say “I’m doing this because I love you” moments later? I couldn’t comprehend it. As a parent myself now, I understand how hard it was for them to manage their own emotions and parent two small children at the same time. But, the sadness still lingers even to this day.

Reading my friend’s words helped me to see clearly how much effort it truly takes to choose the peaceful path. So, I asked her if I could share her words here, anonymously, and she graciously consented. I hope her words touch your heart as they have mine.

She shut down as we were walking to the bus and my rage flared.

How dare she. Doesn’t she see that I’m trying my best? I have been nothing but transparent. Does she not know how hard I’m trying?!

She stomped toward the back of the bus and I fumed silently behind her. She sat in an empty single seat and I raged past her to a seat where I could still see her. My inner world raged and I glared at her. She angrily stared straight ahead and looked miserable.

I looked down at my phone for a distraction.

When I looked up, she’d fallen asleep.

The angry swirl of voices coagulated to a single whisper: “it’s not about you.”

_____________________________________________

The most important and trickiest part of peaceful parenting for me is regulation.

Before I knew of this way of parenting, I knew that I could never beat or spank my child. Aside from my personal trauma of having that experience, it simply never made sense to me. I knew that if I was hitting my child, I would be in a state of anger. That never sounded right to me. And then, if I’m no longer angry, would I be emotionlessly hitting my child? Somehow that sounded even more terrifying.

You can’t peacefully parent if you are dysregulated. You can peacefully parent a child when they’re dysregulated – only if you’re committed to peacefully helping them regulate. And let me tell you, this shit suuuuuuuuuuuuuuuucks.

Feelings have so many meanings attached to them. Analyzing those feelings to achieve regulation requires constant self-awareness. My dysregulation as a parent is laden with generational trauma. How DARE she disrespect! How dare she disobey! Does she know what would’ve happened to ME if I EVER did that?!

The middle layer is usually a feeling of the present – annoyance, exhaustion, hunger, etc. The top layer is the saltiness of recognizing my annoyance, my desire to lash out, containing that desire, and – you guessed it – another layer of intergenerational awareness. Jealousy. Sadness that sometimes I was not granted this self-restraint. The burden of why I need to be peaceful. The wheel to my shoulder as I push it in a new direction.

Also, tears. Tears I feel she doesn’t need to be crying. Or her tears dropping on my shoulder, arms, or clothing.

Sigh.

I looked at her sleeping. Poor thing. I knew she was tired. I knew she had a rough day – some of her favorite foods from the lunch I packed fell on the playground. The teacher thought she was rude. She cried a whole river and stream. She told me herself.

And so my anger subsided. I know that behavior is communication. I just had to sift through my messages to get to hers. Her shutting down is not a snub of my attempts to reason and parent fairly. Later on, she told me that she knew that I was getting mad.

It’s not about me.

It is, but it’s not. My feelings are important too. Of course I want to be appreciated, but it’s not really a 7 year old’s job to say, “thanks for peacefully parenting me, mom.” So what do I need?

What do you need to regulate and regain peace so that you can reach out to your child with peace in your eyes?

A Single Change Makes All the Difference

As you prepare to burst through the gate of a brand new year, your thoughts may center on firm resolutions or even just some loose plans for changes you’d like to see in your life. If being a kinder parent is on your list, I have some comforting news for you. One single change can make all the difference in your efforts to embrace peace and gentleness.

It’s so simple, yet so difficult. It takes intention. It may result in a worldview shift and will likely foster in a positive outlook that can carry you through the toughest parenting challenges. If you have limited time and energy; if you’re overwhelmed at the rigors of peaceful parenting; if you’d hoped you’d have more of a handle on becoming a gentler you but trials and tribulations made your path rockier than you’d ever imagined… if you need help but you don’t know what to help to ask for, I encourage you to do this one, precious, small thing: Reframe.

Reframing is a psychological technique wherein you mentally stand up and move to a different location to see your situation from another, more positive (or at least neutral) perspective. I urge you to watch this incredible 10-minute TED Talk before moving on:

When I talk about reframing in the context of parenthood, I mean choosing to see difficult situations in a new light. As peaceful parents, we know that children do well when they can and, when they can’t, they need our help. Not our wrath. It’s so incredibly hard to honor our own emotions around frustrating incidents while affirming our children’s emotions at the same time. But, that’s what they need from us. In those moments when it becomes too much to bear, taking a breather is always a good decision. It is not a failure. It is self-consideration. When you’re ready to gain new perspective in those tough moments, prioritize empathy.

A friend of mine recently shared with me a difficult interaction she had with her young teenage daughter. The pair were engaged in a mother-daughter clothing battle over cleanliness with the teen wanting to wear her favorite hoodies over the course of several days and her mother wanting to get those hoodies washed and in good order. As we talked, my friend recognized that her daughter was likely associating comfort and safety with her favorite hoodies, which helped reduce her anxiety. So, there was likely a genuine need for her to keep those items close at hand. My friend mentioned that she was planning to get some more hoodies to give to her daughter for Christmas, and I suggested getting two of each, which would make four as gifts and six hoodies in total including the existing pieces. Six hoodies would easily get her daughter through a school week with plenty of time for washing. Once she stepped beyond the conflict, the solution became clear.

When you’re under stress, reframing can feel impossible. It just takes practice and a little ingenuity. Your goal is to view your child in a positive rather than a negative light. With an open mind, you can peer into your child’s heart and see just what’s needed.

I asked friends to share with me some of the most stressful behaviors their children exhibit. You know, the ones that trigger something deep inside that could explode into rage at any moment? Whew! I know that feeling. Let me pause here to say that no one – not me, not you, not anyone – is a machine. Some triggers simply touch too deep, and we do end up exploding. That’s not a fail. We’re human. No way to get around that. We apologize and keep trying. And, that’s what makes us peaceful parents. With that said, I’ll note some of the behaviors that seem to really set folks off.

Aggression

Children, especially very young ones, seem to be prone to using their bodies to communicate displeasure. They may hit, bite, kick, spit, and scratch, all of which can be extremely upsetting to the adults receiving this inappropriate treatment. It’s especially infuriating when our children hurt each other, especially when it’s an older, larger sibling beating up on a smaller one. Those interactions feel an awful lot like bullying, and that’s something many of us cannot tolerate.

Children use aggression when they don’t have adequate words to express their emotions and when they’ve reached a breaking point. There are certainly cases where some children are violent due to physiological or psychological differences, but most children will lash out at one time or another. This form of communication typically peaks around age 2, but can be present throughout childhood as a child’s (including teens) brain is working primarily off emotion and not logic.

Destruction

It’s rough when “I won’t let you hit the dog” triggers a toypocalypse as your child slams all her toys onto the floor in a rage. As adults, we know the financial costs involved with destruction. Just walking through the doors of an emergency room costs several hundred dollars to start. That nice dollhouse Aunt Beverly gave your kids last Christmas? $150 down the drain as it becomes the object of a Godzilla-scale attack by a very angry little boy.

There are reasons not to get too caught up in the value of things when your child’s emotional health is on the line, but all the reasoning in the world won’t relieve the fire that burns in your gut when you see your child tearing up their belongings.

Defiance

As peaceful parents, we want to be countercultural… to view strong responses from our children as natural and healthy. But, there is just something unsettling about a child blatantly doing something we’ve said not to, refusing to eat, throwing food on the floor, and the like. It hits deep and activates our conditioning to view children as subservient and ourselves as singularly worth of respect. Even the calmest among us have a breaking point where we get so fed up, we lash out.

The Reframe

Here’s how it works. When your child does something that sends you right over the proverbial cliff, stop for a moment and recognize that there is an answer. You CAN find a solution! Breathe. Slow down. Look at your child. What’s really happening? If your child is acting in a way that disconnects them from their social group – which is totally contrary to who we are as humans – recognize that there’s a barrier your child can’t overcome no matter how disciplined they might or might not be. Your task is to figure out what that barrier is and guide your child to the solution.

Give reframing a go! Make this your New Year’s Resolution. Once you start to see through the behavior to the need, gentleness will naturally follow. And, if you need guidance to figure out how to support your child through particularly challenging behaviors, I’ll be here all year to help.

That friend I mentioned earlier graciously previewed this post for me. Coincidentally, at the same time, her young son was experiencing a crisis. He had been playing a video game, when he began crying and saying he hated everything. Initially, his father considered taking video games away altogether, but my friend read this post to him and encouraged him to wait. While their son took a breather, they brainstormed why he was acting that way.

Once they put it all together, they realized he had gotten upset when he couldn’t progress past a certain point in the game. My friend’s husband checked the settings and realized they were at a level that was far too difficult for a little boy. After adjusting the difficulty to a more age-appropriate level, he invited his son back in to enjoy a fun father-son game together. The solution was there all along! There is always an answer. You’ve just got to find it.

Disrespectful Expectations

Several weeks ago, a friend told me this story about an interaction between her tween son and her mother. Since many of us are gearing up for big family events tomorrow, this topic is something worth thinking about. My friend, a 30-something-year-old Black mother of two in Texas, had this to say:

So today she apparently asked my 12 yr old if he could help her get 2 gallons of water from her car and he said no. She came to snitch and I’m sure was trying to embarrass him and I just said “I’ll help you.” He seemed annoyed she interrupted our conversation to tell me that. My family has no respect for children. I honestly assumed he didn’t feel like it. He had just gotten home and rode his bike from school today and he was getting his snack together. I wouldn’t want to stop preparing food to get water either when it can wait. It wasn’t perishable food she was asking for help with but it honestly didn’t matter to me. I teach them ‘you can always ask but sometimes the answer is no.’

She explained further that there is some background between her son and her mother. It seems she oversteps her bounds and tries to impose her ideology on the children. My friend’s son receives her actions as judgmental. When she asked “Do you want to help me with something?” he answered literally “No” because he was busy.

I can almost see the pearl-clutching! I come from a very Southern, very authoritarian background where adults owned all rights to the labor of children and children had no right to refuse. It was considered the height of rudeness and deserving of quite a spanking. I’ll grant that a young boy who had the strength to ride his bike all the way home from school surely has the strength to go outside to grab a couple gallons of water. Plus, it’s perceived as rude not to be considerate of an elderly relative’s wishes.

Before we had our children, Peaceful Dad and I created family guidelines, and one of those guidelines is “We always choose to help.” We teach our children that we are the heart and hands of Christ to our world. We help out of love. Not obligation. And never because someone wants to assert a flawed belief that my children should be subordinate. I don’t entertain discussing my kids negatively like this grandmother did, no matter who the adult is. I will always ask the adult to speak directly to my child if there’s been a problem. I can be there for moral support, but my child needs to be part of the conversation.

Had this scenario happened in my house, I probably would have broached the topic with my son to understand his perspective while affirming that no one is obligated to help anyone. I would want my son to know that there are relationship consequences for refusing a request for help, particularly since there exists a social expectation that children are to serve adults. This is something children need to be aware of, and it’s something worth discussing as we guide our children through the trials of childism.

Her entitlement was completely inappropriate. No one has a right to anyone else’s labor. I imagine my friend’s son would have graciously agreed had his grandmother asked, “When you finish eating your snack, would mind helping me get some gallons of water out of my car?” So, let’s flip this around. Is it not also rude of an adult, knowing this child was tired and hungry, to demand assistance with a non-urgent matter while the child is in the middle of making himself something to help him recover from his long day and his long ride? Could the request not have been made in a more understanding and compassionate way wherein both of their needs could have been met?

The trouble here is that, for many adults, the outcome isn’t as important as the interaction. They say they like seeing kind, cooperative, and respectful children, but what they really expect is deference and obedience.

That’s childism!

Rudeness is a matter of perception. In this case, the requester ultimately got the help she was requesting, so the problem was solved. I don’t want to suggest that kids be encouraged to break social “rules” for the sake of being controversial. I think it’s important for children to be aware of expectations and cultural consequences. But, at the same time, we also need to be holding adults accountable for how they interact with kids, and we need to instill self-confidence and self-worth in our kids so that they know how to navigate social expectations with grace and wisdom.

If a child is uncomfortable with a request being made of them, we can be there to help guide the conversation. Otherwise, we can give kids room to work out their own relationships and support them in upholding boundaries… even with elderly relatives. And, even at big family events.

I asked my friend what had changed since her own childhood that caused her to support her son in his interaction with her mother. She said:

In the past I would have felt pressured into forcing him to do something he didn’t want to do. When my daughter came along I realized that I was raising my kids differently than I was raised and than the kids in my family were being raised. One day my grandma asked my 1 year old for a hug at easter and my nephew who was about 4 said she “don’t do hugs.” My granny said “I don’t care, come give me a hug girl!” It was right then that I was like “oh hell no!” She is not about to force herself onto my child and traumatize her and then leave me with the job of cleaning up. So I stopped her in that moment and said “we don’t force physical contact on people,” and I looked at my daughter and said “can you wave bye bye to granny?” And she didn’t do that either and I said “maybe next time” and shrugged it off. That’s when I started looking into ways to fend off my pushy relatives because I knew there would be more situations like these in the future.

I went from spanking my son to not believing it was necessary I hardly ever took my kids out during nap time or would leave when they got tired because they just slept better at home and to prevent putting them in situations where they were over tired and would act out. Long ago, I decided that just because something is the way we’ve always done it, that doesn’t mean it’s not wrong.

Just because something is the way we’ve always done it, that doesn’t mean it’s not wrong. That is an entire lesson right there on its own! We can teach our children how to say, “I’m busy right now, but I’ll be with you as soon as I finish.” We can foster relationships in our children’s lives that meet their needs and those of the adults they care about. When the challenge in a child’s life is a social expectation, let’s allow genuineness and honesty to win out. It’s ok for children to say “not now” or even “no” to adults. Unclutch those pearls!

So, how do you instill a sense of selflessness in your kids? How do you foster the development of a human who enjoys being helpful whenever possible? I’m sure there are many ways families are doing this every day (and I’d love to hear from you in the comments!) I’ll mention one of the ways that has been invaluable for my family. We include our children in our everyday lives. Sounds pretty simple, but it takes planning and patience. It can be difficult to allow kids to help in their own developmentally appropriate ways. It’s messy and time consuming, but it is wonderfully affirming for your child! If you’d like to try it out, the key is to resist the urge to do things for your children. Don’t take over. If you want to insert yourself into the activity, help out! Demonstrate by modeling what’s expected. Openly speak with your child about the expected outcome, step by step. Children don’t know the process to get to an end result until they learn it. For example, including children in putting laundry away might look something like this:

  • Parent invites the child to help
  • Child accepts
  • Parent quickly explains what’s about to happen – “We’re going to take the clothes out of this laundry basket, fold them neatly, put them back into the basket, and then put them into their drawers. I’ll help you!”
  • Parent demonstrates how to fold an item of clothing and hands some clothes to the child
  • Parent and child go through the steps together

Many children will likely not be able to fold to an adult’s expectation, be able to open drawers and sort, and the like. Some direction is helpful, but allowing the child to try and accepting their effort as is goes a long way to instilling a love of helping in a child. And, start young. Thank your infant for helping you pick up toys even if it becomes a game. There are so many ways to include and appreciate kids. You and your child will figure it out together.

Squaring Santa

Most people would agree that there’s nothing troubling about millions of adults working together to convince children – and only children – of a lie. However, if an adult did such a thing to an adult, it would be met with something less than delight. Is it an innocent tradition or an example of how pervasive and deep-seated childism really is? It’s worth a discussion at the very least.

Let me say at the start here that I am not judging what you do. I’m not suggesting we burn down modern-day Christmas into a heap of social justice-scented ashes. I do, however, wonder if we’ve thoroughly thought this through and if, maybe, there’s a better option.

Childism, A Graphic Explanation

The Jolly Man in Red

Our favorite jolly man in red arrived in New York for the first time by way of Dutch immigrants in the late 1700s. It wasn’t until the mid-1800s that Christmas became a big shopping holiday, and Santa got a big boost. He was, after all, the face of Christmas! Around that time, in 1823, minister Clement Clarke Moore wrote “An Account of a Visit from St. Nicholas” in which Santa was conceptualized as a magical man who flew from house to house in a reindeer-drawn sleigh. Years later, in 1881, Thomas Nast, a political cartoonist, drew his vision of Santa based on Moore’s poem. His drawing of a man with white beard, red suit, North Pole workshop with elves, and lovely wife Mrs. Claus, solidified our national image of the portly, jolly fellow. For all intents and purposes, Santa Claus is only 196 years old, which is fairly recent considering the expanse of human history. His story was written when my great-great-great-grandparents were children.

The Real Santa Claus

As you may already know, Santa Claus is the modern incarnation of a real man, Nicholas of Myra. He was born in the 3rd century and grew up to become a bishop. Because of his faith, Nicholas was arrested and imprisoned by Roman Emperor Diocletian who had a terrifying reputation for persecuting Christians. In fact, he imprisoned so many Christians that the prisons could no longer accept criminals for a time.

Nicholas, now famously, threw bags of gold into the home of a poor nobleman who couldn’t afford the dowries his daughters required in order to be married. Although the act was done is secret, the nobleman found him out and anonymous gifts began to be attributed to Bishop Nicholas. Legend tells that the gold landed in stockings or shoes that were left by the fire to dry. This is where our custom of stockings derives.

How My Family Honors Saint Nicholas

Since we are Orthodox Christians, we have a special feast day during which we honor St. Nicholas: December 6th (which is December 19th on the Gregorian calendar). In my family, this is the day our children receive their stockings. Prior to St. Nicholas Day, we choose a family service activity to do together in reflection of the good works done by St. Nicholas in his day. We also read a book about St. Nicholas and his works on the evening of December 5th, and we choose toys to donate for other children to enjoy.

On St. Nicholas Day eve, the children receive their stockings! Each year, their stockings contain:

  • Money (for their savings accounts): Representing the money St. Nicholas threw into the window of a poor nobleman’s house.
  • A Toy: Representing the toys St. Nicholas commissioned a toymaker to make for children whose families couldn’t afford any.
  • A Prayer Related Gift: Representing the saint’s devotion to God.
  • A Treat: Representing the food he would give to people who were hungry; including a candy cane to represent his staff.
  • Clothing: Representing the clothes St. Nicholas gave to people who couldn’t afford any.

We do not participate in the modern myth of Santa Claus, because we already celebrate the real man! Our children aren’t old enough to spill the beans to other children, so to speak, but our plan is to explain to them that other families have traditions they hold dear, and we respect those traditions out of care for our family and friends. We will also tell them all about St. Nicholas and encourage them to tell their friends about all the wonderful things he did. If they are pressed to tell if they believe in Santa Claus, they will be able to say “Yes, I believe in St. Nicholas!” and leave it at that.

I recognize that other parents, including Peaceful Parents, enjoy the Santa Claus tradition. My intention is not to be abrasive or cruel, so while I want to encourage people to think through how the tradition may impact kids, I do not advocate purposely interfering with how other families celebrate Christmas.

Addressing the Childism in the Myth

Why do we not view the Santa Claus myth as childist? I ask to generate contemplation; not to judge. Here are some of the reasons that gave me pause when Peaceful Dad and I considered how we would handle Santa.

  • If it looks like a lie and behaves like a lie, it’s probably a lie. It’s a culturally acceptable one, but it’s a lie nonetheless and we consider lies coming from our kids to be unacceptable. It’s a double-standard.
  • Santa Claus is used in popular culture to manipulate children into “being good.” Even if families don’t do this themselves, their children are still going to be exposed to this mentality outside of their homes.
  • Children are often heartbroken and embarrassed when they learn the truth.
  • Caring parents have been compelled to manufacture even more lies to explain away the Santa myth in a less destructive way.
  • When parents talk about when and whether they should tell their children the truth about Santa, invariably, their decisions are based at least in part on how the parents feel about this developmental milestone. It’s not really about the kids.
  • Lying about Santa isn’t the only way to engender the Christmas Spirit.
  • Bonus: Santa rose to fame as a result of the commercialization of Christmas. The modern image of Santa was first used to sell a cartoonist’s work and then used to sell Christmas products in the 19th century stores. Not exactly the pure Christmas tradition we like to think about.

As a Peaceful Parent, will you take all of this into consideration? What are some other ways we can include Santa Claus at Christmastime that don’t involve culturally-encouraged deception?

Fostering Competent Eating

As someone who has struggled with my weight my entire adult life, this post is really important to me. I tried all sorts of diets and ended up losing 150+ pounds on a paleo/primal diet alongside improved control over my thyroid function. At the time, I thought it was amazing. I mean, who doesn’t want to lose weight?! Since then, I’ve had two children and nursed for a collective total of 4+ years, and it shows. My body is very different than it was before kids. I prayed for years for God to take my appetite away completely. Looking back, wow, what a request! “Dear Lord, please remove one of the basic functions that allows me to live.” It’s incredibly sad, really.

At the end of last year, I stumbled upon an answer I wasn’t expecting: Intuitive Eating (IE). If you haven’t heard of it, we’ll be going over it in this post. IE has changed my life. I’m happier and healthier without losing a single pound.

If you’re ready learn the secrets of raising children who have a great relationship with food, healthy bodies, and happy minds, read on!

Navigation

Why Post About Nutrition
Fatphobia
An Alternative to Traditional Food Rules
Ellyn Satter Institute
What is Normal Eating?
Division of Responsibility
The Key to Getting Your Kids to Try New Foods
Mealtime Basics
Nutrients and Forbidden Foods
In Our House
Bonus: Simple Sweet Snack Recipe

Why Post About Nutrition?

Not only am I not a nutritionist, but I’m also a superfat woman who dieted my way up to this point and has no intention of trying ever again to force my body to lose weight. I spent years losing and gaining the same weight and wrecking my metabolism as a result. I even had to have emergency gallbladder surgery due to my wild weight loss efforts. So, why listen to me at all?

Well, I’m posting about nutrition with the goals of interrupting fatphobia in the lives of children, eliminating excessive rules around food, quieting food moralizing, and allowing kids’ bodies to become the natural size they’re meant to be without adult intervention. And, I’m pointing to the collective work of thousands of nutritionists and nutrition scientists in the process. As a peaceful parent, I believe children must have autonomy over their bodies, including when they engage in the most basic act of eating.

Fatphobia

Fatphobia is fear and/or disgust toward fatness and fat people. Both thin and fat people experience harmful shaming. We can’t seem to get away from shame as a culture. However, the entire system is stacked against fat people in a way that thin people typically don’t experience.

So, why should you care about any of this as a peaceful parent? Well…

  1. Fatphobia starts as early as 3-years-old.
  2. Fatphobia is racist.
  3. Fatphobia is deadly.
  4. Fear of weight gain fuels eating disorders.
  5. Weight stigma reduces motivation to move and exercise and increases motivation to eat more.
  6. Fatphobia is so extreme and pervasive that people would rather be normal weight with heart disease or one leg amputated than be fat. It’s an actual study.
  7. Fatphobia leads to extreme discrimination such as prejudice on the job.
  8. Fat people receive poor medical care.
  9. If not for fatphobia, more people would understand that health is so much broader than weight.
  10. Obesity may not be as big a deal as you’ve been led to believe.

Oh, by the way, the Body Mass Index (BMI) was never intended to be individually diagnostic. The person who developed what would come to be known as the BMI was a social science statistician who was curious about what the “average” person looked like weight-wise in his day, so he measured a bunch of white people and created average weight/height ranges. BMI is descriptive of a population. It was not, and cannot be, prescriptive. It can’t tell you if you’re healthy. Applied accurately, BMI should be reassessed to see what the average person looks like today instead of trying to cram us all into arbitrary weight ranges.

It’s ok to be fat. It’s ok to be slim. It’s ok to be everything in between. What’s not ok is to dictate to children what size their bodies should be. Doing so hurts kids. Particularly when it comes to children of size, weight stigma at home combined with systemic fatphobia leads to things like binge eating, social isolation, refusal of medical care, and other barriers to health. Bottom line, stop worrying about your kids’ weight and, instead, make non-weight related changes to your family’s lifestyle.

Rather than stressing over weight, try encouraging fun movement every day (and you should join in too!), adding in plant foods, going easy on alcohol, and avoiding tobacco products entirely. Doing just these four things will drastically increase your family’s lifespan and quality of life without weight loss or gain. More time with my kids? Yes please!

An Alternative to Traditional Food Rules

Intuitive Eating (IE) is an approach to human-centered nutrition that heals the physical and psychological impacts of dieting and diet culture. It is the ultimate anti-diet that guides our bodies back to the natural responses to hunger and satiety that we were born with. Substantial research informs this approach, so many Registered Dieticians are now working toward (or are already practicing with) IE certification. You may be able to find support in your area through the official IE website or here.

IE embraces the following ten principles:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Respect Your Fullness
  6. Discover the Satisfaction Factor
  7. Honor Your Feelings Without Using Food
  8. Respect Your Body
  9. Exercise – Feel the Difference
  10. Honor Your Health

Ultimately, IE can reacquaint adults with our internal systems of food management, and improve our mental health as we disengage from diet culture. For an in-depth beginner’s guide, I highly recommend Rachael Hartley’s Intuitive Eating 101. If you’re interested in a deeper dive, the Facebook group, Intuitive Eating for Beginners, may be just what you need.

Intuitive Eating is a huge topic with lots of blogs devoted strictly to its practice. For my purposes, I’m looking to key in on childhood nutrition to help parents and caregivers make the switch to an approach to nutrition that also strengthens the relationship between child and adult.

Ellyn Satter Institute

The fact of the matter is that children cannot truly practice Intuitive Eating, at least not in the sense that adults can. Children do not manage food purchases, meals, or schedules. As such, the adults in their lives are responsible for guiding them toward Intuitive Eating by fostering their natural inclinations. That’s where Ellyn Satter comes in.

Satter is a Registered Dietitian and therapist specializing in eating disorders with more than 40 years of experience in her field. Her work has provided us a complete picture of how to take children from birth to adulthood without smothering their natural ability to regulate food intake, which is something many adults in the U.S. have lost to dieting.

The Ellyn Satter Institute was established to advance eating competence via theoretically grounded, evidence based, and clinically effective practices. The Institute publishes nutrition guidance, trains professionals, and connects mentors with families.

What is Normal Eating?

According to Satter,

  • Normal eating is eating competence. It is going to the table hungry and eating until you are satisfied.
  • It is being able to choose food you enjoy and eat it and truly get enough of it – not just stop eating because you think you should.
  • Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
  • Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good.
  • Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way.
  • It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
  • Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more.
  • Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
  • In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.

Division of Responsibility

The key to Satter’s methods with children is Division of Responsibility, which refers to which family member is responsibility for which choices around food. This is where it all begins.

Traditionally, parents have made all the choices. We choose what’s going to be prepared, and when and where we’re going to eat. We also tend to hound our kids to eat.

“Try a few bites and you don’t have to eat anymore.”

“Finish your vegetables and you’ll get a treat.”

“Think of all the starving children who would love to have what you have!”

None of these statements honors the autonomy of the child. What I see is coercion in the first, bribing/rewards in the second, and shaming in the third. What’s a peaceful parent to do?? Here’s what!

So, you choose when and where to eat, you put the food on the plate, and then you trust your child to eat the items they want in the amounts they want. If they don’t try it all, that’s ok.

The Key to Getting Your Kids to Try New Foods

Exposure. That’s it. A 2016 study found that exposure alone drastically increases the likelihood that infants will eat a variety of vegetables for the greater part of their childhood. The same is true no matter the age of the child. The more often you introduce a food, the more likely your child will be to eat it.

I always try to make sure to include at least one item in each meal that I know my children will eat, and sometimes, that’s all they eat. It may be a piece of bread or a bowl of beans or miso soup. I don’t stress it, because I know they nibble on lots of nutrient-dense foods throughout the week, and I keep exposing them to common foods that they won’t yet eat. This hands-off approach paired with the obvious enjoyment they see in my husband and me while we eat means we will have adventurous foodies in time.

The less you intervene, the more likely kids are to try new foods in the future. You can even make a game of it between mealtimes by offering small amounts of new foods for them to taste and critique. You can also improve the likelihood your child will try a new food by inviting them to participate in the process of preparing and cooking the food. Many nights, I bring BB into the kitchen with me to help cut food (hand over hand as he’s only 4), stir pots, taste raw vegetables, and season our food.

Mealtime Basics

Satter recommends structured meals and sit-down snacks. It’s important to prepare what you enjoy and include foods you know your children will like. You need not prepare separate meals for different family members. One meal eaten together is the best way to encourage eating competence in children. Families meals are crucial to the long-term physical and mental health of kids. Check out the research behind the value of family meals here. When you eat together, try to minimize distractions by creating a food only zone. No homework. No electronics. No pets. Just people, the food in front of them, and the full-bodied conversations that can happen in an intimate social space.

Consistent, expected meals plus scheduled snacks help children better manage their hunger and satiety. Plan three meals a day, making sure not to skip any. If your child isn’t particularly hungry at a given meal, that’s ok. Accept whatever form of “no thank you” your child can communicate, if they aren’t ready to eat. A snack time will come along shortly and provide the energy your child needs. Remember, your child is the only person who knows how much or how little their body needs to eat. This is not information you are privy to.

Snacks are meals too, just smaller. Snacks should be available at planned times and include protein, fat, and carbohydrate to provide sustained satisfaction. Encourage your child to eat until they feel good and then head off to do another activity. Snacks should be timed to ensure that your child has a chance to get hungry for the next regular meal.

Nutrients and Forbidden Foods

One of the hardest ideas to release as a new Intuitive Eater is the idea that some foods are “better” than others. Go ahead and put that out of your mind. Food has no morality. On microscopic level, foods have varying levels of macro and micronutrients. Some foods are more nutrient dense than others. No single food has all the nutrients we need to thrive though. We need variety. That variety can include brussels sprouts, french fries, breakfast cereal, steak, oatmeal, apples, cabbage, cookies, quinoa, eggs, almond butter, cheese, candy, or any combination of any foods you enjoy.

Check out this fantastic talk by Tracy Brown, RD regarding food choice:

Offering your child a variety of foods at each meal that cover proteins, fats, and carbohydrates without judging them on what they actually eat is healthy. Since children have limited room in their stomachs for food, it makes sense to try to pack in nutrients, which is why things like whole, plant-based foods work so well. They pack a punch in less space. Win-win for little tummies.

BUT, no food can be off limits. If you restrict your kids’ food options, you risk creating a situation where your child will be compelled to lose control when a forbidden food becomes available. Your goal here is to encourage a relaxed relationship between your child and their food. Satter recommends:

  • Regularly including fatty, salty foods like chips and fries at meals, so your child will learn how to eat their fill without going wild.
  • Often, putting a single portion of sweets/desserts at each person’s place and giving your child the option of eating their treat before, during, or after the meal.
  • And, occasionally giving your child unlimited access to sweets during snack time. For instance, set a plate of cookies on the table and let your child go to town. These opportunities help children exercise their hunger and satiety cues in the presence of highly desirable food (something adults seriously struggle to do). An excellent example of this practice is the wise management of Halloween candy.

Break free from diet culture and guard your mind against fatphobia, so you and your family can experience the freedom and fun of Intuitive Eating! It’s so much easier and more fulfilling to raise a child to eat competently through self-regulation than it is to constantly hound kids about their food choices and their appearance. And, what is a peaceful parent but a guide who helps children find their own way in this world?

In Our House

It’s pretty wild around here. We recently switched to booster pads instead of booster seats/high chairs with straps, so the kids have freedom of movement. We’re practicing good table manners by modeling and coaching, but no one gets in trouble for getting up if they feel they can’t comfortably sit still. We just wait a moment and encourage the child back into their seat.

We follow Satter’s model as closely as we can, but we have to be flexible to accomodate eventualities… including children who don’t know or care about Satter at all. Beyond the food, the most important aspect of our approach, for me, is that we have banned moralizing at the table. We don’t comment on what our kids are (or aren’t) eating. We simply remind them to eat if they become distracted. When it seems they’re slowing down and starting to play with the food, we’ll ask “all done?” We don’t compare one child to the other either. Each child has complete authority over their own plates.

When they ask for food that’s either not on the menu or we don’t have at all, we don’t tell them they can’t have it because it’s bad for them. We say we’ll add it to the menu for the following week. We look for ways to say yes to their blossoming culinary palates while working to establish consistent routines and schedules that help them get in touch with their hunger and satiety.

Our practice of non-judgment around nutrition has resulted in young children who eat a wide variety of food and will try new foods without any prompting. Sometimes, I marvel at them and am surprised by the things they enjoy, but I remain calm and positive during mealtimes. Nothing to see here. We’re just enjoying our food!

Bonus: Simple Sweet Snack Recipe

Check out this low fuss recipe for homemade granola!

Ingredients

  • 8 cups of rolled (old fashioned) oats
  • 1 cup brown sugar
  • 3/4 cup sliced almonds
  • 1/2 cup Just Foods Hemp Protein
  • 1/4 cup Badia Health Seeds, Trilogy, Whole
  • 1 tbsp cinnamon
  • 2 tsp salt
  • 3 whole eggs, whisked (or flax eggs for a vegan option)
  • 1 cup canola oil
  • 2 tsp vanilla extract

Directions

Mix together dry ingredients in a large bowl, using clean hands to break everything down together.

Pour wet ingredients into the bowl and mix well. Again, I like to use my hands to make sure the dry ingredients get completely saturated. It’s messy but hands are your best tool here.

Smooth into a large baking pan lined with parchment paper and bake at 250F for about an hour or until the mixture browns and starts smelling a bit like oatmeal cookies.

Allow the granola to cool completely before storing. I store mine in a large rubbermaid cereal container. This recipe makes pretty chunky granola, so you may need to break large chunks up a bit.

I make a batch most weekends and we nibble on it throughout the week.

Gentle Support for Your Resistant Child

Much of the information available about Peaceful Parenting assumes your child is neurotypical and is responsive to your relational overtures. But, what happens when your child resists your every attempt? What do you do when connection hurts?

I’ve collaborated with two dear friends of mine for this post. One friend is a mom who lives in Scotland and has a son with debilitating anxiety and psychomotor overexcitability. And, the other friend is a mom who lives in South Africa and has a daughter with an unofficial diagnosis of Pathological Demand Avoidance (PDA). I’ll be using country abbreviations to refer to each with Scotland being SCT and South Africa being ZA.

Peaceful Parenting for Anxiety

We all three believe that Peaceful Parenting works for all kids, but we also recognize that a single approach will not foster connection with every child. The standard steps apply: create your own peacefulness, assess your child’s needs, foster your child’s emotional equilibrium, empathize with your child, and set gentle, reasonable limits. However, parents can stall out at that second step with their resistant kids. What are the deepest needs of a resistant child?

Kids with PDA, traumas, and other anxiety-fueled differences desperately want to connect with their caregivers, but the barriers can be insurmountable for these children to overcome on their own. Anxiety plays a massive role across a number of challenging childlike behaviors, and it’s something we can all understand. The trick is finding the unique approaches that can cut through the chaotic fog of anxiety and let your child know they are safe and wanted.

Anxiety can present in classic ways and not-so-visible ways. For many adults, anxiety manifests as talking incessantly about worries, overthinking and overanalyzing situations, indecision, being “wound up” and unable to relax, trouble concentrating, insomnia, sweating, gastrointestinal problems, and unexpected anger.

Kids often don’t know how to express their anxiety. They may complain of stomachaches or headaches a lot. They may be perfectionists. They may spend an inordinate amount of time doing small things and focus on minute details. They may delay beginning new activities. And, they may avoid social engagements. In small children, who are even less able to communicate their concerns, anxiety may also show up as things like stalling, becoming mean or aggressive, finger/toe/nail/lip/eyelash picking or biting, hair twirling, and inflexibility about their desires and/or their environment.

Sourced from Gozen.com

My friend, SCT, has learned the signs of her son’s anxious dysregulation and what she can do to help him. She says,

What I’ve found so far, and it seems to work at school too, is starting with a hands off approach. Redirecting him to go read for 15 to 20 minutes just recentres his brain. That’s if the anxiety is in the disruption phase. Funny noises, shouting, silliness, maybe something physical like jumping around. That’s usually come about as a result of being overstimulated and struggling to output it. The other little things are lip picking and adjusting his glasses repeatedly. After he’s had the quiet time, he’s more reasonable to talk to and have a cuddle.

In ZA’s case, she realized her daughter was different from infancy. She didn’t like to cuddle and would get stimulated quickly. As she grew up and became more independent, she also became happier. ZA and her husband gave their daughter plenty of respect and autonomy from a very young age, but she grew more and more resistant over time. At first, they tried common Peaceful Parenting techniques like naming feelings and hugging, but she would become enraged. They tried time outs which caused extreme separation anxiety. In their desperation, they even tried popping her on the hand, which inflamed the resistance further.

ZA learned, in speaking with professionals, that talking about feelings exacerbates anxiety in some children who can’t identify their feelings because that uncertainty is debilitating. However, it’s critical for anxious children to learn how to process feelings. It’s a very tough situation. If you’re experiencing what ZA did, she has a message for you.

Trying to explain this to the well meaning moms taking time to try and help me was either met with silence or a “Sorry, I don’t know then”, so for the most part our journey has been quite lonely as nobody understood what we were going through. It wasn’t until I found out about PDA that I’ve been able to get some advice that is applicable to us or at least some genuine understanding without raised eyebrows.

My advice for parenting a child like this is to study them and see what their tells and triggers are. Work on emotional intelligence as much as possible and teach them to recognize the signs when things are becoming too much. When they explode, dissect the hours leading up to it cause I can promise you it’s most likely been building a while. Listen if they tell you to leave them alone or to stop talking but check in and remind them you love them even when they are having a hard time. Read The Explosive Child by Ross Greene. Adjust your way of thinking how parenting should look, sometimes “giving in” is exactly what your child needs and isn’t seen as a weakness but as kindness. Be flexible, very flexible. Work on your own shortcomings and be kind to yourself when you stumble.

It is really tough parenting a child who doesn’t respond to the typical peaceful parenting strategies. It’s the toughest thing I have done in my life. In saying that, my daughter has driven me to become a much better parent and person. She’s challenged me in ways that I never thought possible and has made me grow immensely. She is an amazing, caring, insightful, funny, smart human being underneath all of her anxiety and I honestly wouldn’t trade her for anything. I can see everyday how she is growing and becoming a more confident little girl.

If you have concerns about your child’s behavior, and common Peaceful Parenting techniques aren’t helping, please consider seeing a professional for an assessment. Peaceful Parenting works for every child and every parent, but the approaches and techniques you choose have to be adapted to your child’s individual needs. Unless you figure out what your child’s needs are, you may both end up frustrated unnecessarily.

What You Can Do to Connect

Start With Empathy

Understand that your child isn’t being difficult, but rather is having difficulty. Respect your child’s feelings by not minimizing their discomfort. Rather than telling them not to worry or saying things like “You’ll be ok. It’s not that big a deal,” try to acknowledge the worry without amplifying it. Simply saying “I’m here and I won’t leave you alone” communicates a great deal to an anxious child.

As an adult and an onlooker to your child’s situation, you have a perspective that can be lifesaving. You can see if your child’s basic needs are being met and resolve any issues there. You can display empathy and let your child know you accept them as they are, anxiety and all. You can stand up for your child around other people. Instead of saying, “my child is just shy” or making other excuses, state what your child needs. “My daughter doesn’t want to play right now.” Period. Giving your child permission to boldly state their position is crucial to their ability to establish appropriate boundaries in their relationship with you and with others.

Create a Calming Area

When anxious children become dysregulated, they can’t ground themselves even if though they want to, and your efforts to intervene may escalate the crisis. That’s where a calming area can help. Create a kid-friendly space with a tent or even a blanket draped over two chairs. Put a pillow down and add in some chill out items like books about feelings, a sensory bottle, headphones or earplugs to quiet the environment, a compression or weighted vest, stress balls, sound therapy like a white or pink noise machine, or anything you’ve found that helps your child.

During calm times, before a crisis hits, ask your child if they want their calming area to be in a bustling family room or in a quiet, secluded room. It’s critical your child feels that this space is a refuge and not a punishment.

Respect Their “No”

Kids who are resistant often feel that they don’t have control in their lives, so they say “no” to protect themselves from becoming overwhelmed. It’s not meant as a challenge to you as the parent. You can respect their “no” while still communicating your requests. With my own kids, I typically set boundaries by saying things like “I can’t let you do that” but for a child with PDA, that simple statement feels far too controlling. Making requests as opposed to demands or other non-negotiable statements can help. “Would you [insert what you want the child to do]?” Or, “After you have finished what you’re doing now, could you [request].”

Model Cooperation and Appreciation

Use words like “we” and “us” to present tasks and acknowledge how difficult it is for the child to comply. “Let’s clean up together! Would you like to pick up toys or take these dishes back to the kitchen?” While you work together, offer affirmations like, “Cleaning is so much better when you do it with me. Thank you for helping!”

Social Stories

Social Stories are a social learning tool developed in 1990 by an educator called Carol Gray who came to understand that her autistic students were missing information about common interactions and just needed someone to communicate that information in a logical way. It’s difficult being autistic in a world where allistic people seem to automatically understand how things work. Social Stories help to bridge the communication gap between autistic and allistic people.

However, Social Stories aren’t just for autistic people. They help overcome all sorts of communication barriers and, because they involve pre-planning, you guessed it, they can help decrease anxiety too.

In this video, speech-language pathologist Carrie Clark delivers a comprehensive explanation of what Social Stories are, why they work, and how to create them. Please be aware that the very beginning of the video includes a mention of ableist functioning labels. Closed captions are available with this video.

The PANDA Approach

Consider the PDA Society approach, which helps to reduce resistance in anxious children. PANDA stands for Pick Battles, Anxiety Management, Negotiation & Collaboration, Disguise & Manage Demands, and Adaptation, and these tactics can be useful for other resistant children as well.

And, Here’s What ZA Does!
  • Read stories that highlight feelings
  • Verbalize your own feelings in front of your child
  • Share highlights and lowlights as a family every day
  • Adopt an anxiety-friendly framework to address anxiety around activities:
    • Use indirect requests (“It would really help me out and make me happy if you could do this for me”)
    • Tell your child exactly why what you’re asking of them is important
    • Point out the feelings attached to the activity
    • Ask if the activity is making your child anxious, nervous, unhappy, or scared but never in the midst of an anxiety attack
    • Ask your child why they think they’re having these feelings, if your child is receptive
    • Write social stories together describing step by step how the activity would go
    • Give your child space when it all becomes too much and give it plenty of time before you decide whether you should all move on or if you should address what happened

Final Thoughts

Your relationship with your child and your ability to ease anxiety can open the door to a genuinely fulfilling experience for both of you. For more tips on calming your anxious child, check out this Motherly article. And, for another fantastic resource, visit Anxious Toddlers (it’s not just for toddlers!) Please tell us what helps your anxious child the most and if there are any other resources we should know about.

Would You Devastate Your Child for $100?

How about $50? Less? I’m a numbers person and money motivates me. Not that I seek to hoard it, but that I’m careful to value it appropriately so that my family can stay afloat. I handle the family finances, so money is always on my mind.

This afternoon, my kids were having popcorn as a snack. It’s a choking hazard, but they love it, so I try to make sure they remain seated and calm so they can focus on chewing and swallowing. LL asked me for a treat that we didn’t have, and I tried to explain that to her. She flew into a rage (she’s so my child!) and knocked both her popcorn and her juice onto the floor. I ran into our adjoining kitchen to get cleaning supplies, all the way speaking empathetically to her. She really wanted that treat. She was tired. She lashed out.

In the 20 seconds I was gone, she managed to get onto the table, scurry across it, and toss her brother’s popcorn on the floor too. I came back and he looked shocked. I could see how far gone she was. She needed help. But, to be honest, I was irritated. My instinct was to snatch her up a little too hard and growl through gritted teeth. Something about wasting the food I prepared in this way seemed to touch something deep in me.

I angrily began cleaning up – normally, I’d have her help, but I was upset and I didn’t want to accidentally hurt her in my frustration. As I wiped up the juice on my hands and knees, I thought to myself, we have such a small food budget! This is such a waste. All for what exactly?? A little voice in my mind piped up, how much waste are we really talking here?

Well, let’s see:

  • Vegan Butter: $.14
  • Juice: $.15
  • Popcorn: $.10
  • Paper Towel: $.01
  • Salt: $.004
  • Cleaning Solution: $.003

Forty-one cents. For $.41, I had to hold myself back from yelling or being physically rough with a little one-year-old toddler who is less than 1/10 my size. It’s toxic. Plain and simple. A result of my culture, my upbringing, my inability to use the same logic center in my own mind that some part of me expects my kids to be able to use flawlessly.

This isn’t the first time I’ve sat down and worked out how much something cost that my kids wasted or broke, and whenever I find that number, it’s always heartbreaking. Earlier this year, my son accidentally broke a $200 TV when he was releasing after-school energy. I was in a great mental space that day, and I wasn’t angry with him at all.

I’ve been thinking about the difference between these two incidents. Why was I angrier over $.41 cents of popcorn, juice, and cleaning supplies than I was over a $200 TV? This is why.

Deep down, it felt like she was disrespecting the effort I had put into getting them cleaned up to eat, preparing their snack, serving it to them, treating them gently, and empathetically letting LL know why she couldn’t have the treat she wanted. Even though my logic tells me she’s not old enough to have any concept of what I was going through, those primal reactions still welled up in my chest.

In the end, I recovered without incident and sat down to cuddle with her. She was having a hard time and she needed me to help her regulate herself. It didn’t take long before she was ready to run off and play as though nothing had happened. Meanwhile, I was still reeling and working through what had just washed over me.

Maybe this technique will help you as it’s helped me in the past. When your child’s actions end up in a loss and you’re out some money, calculate the amount. Then, ask yourself, is the value of this thing worth devastating my child by yelling or hitting. I’d say 10/10 times, the answer is no.

If you need help figuring out what to do instead, please check out the two-part series, Punishments, Consequences, and Limits. Or, just have a cuddle with your little love.