Latest / Motherhood Alliance Podcast / Feeding Kids Without the Food Fight w/ Kim Baehman | Nutritional Healing
Transcript
- Britney Suttner: Hi, this is Brittany from MotherhoodAlliance.com, and today I am joined by Kimberly Bayman, a clinical nutritionist, functional medicine practitioner, and the founder of nutritional healing. Kim has spent the last 16 years helping people understand the root causes behind their symptoms through personalized nutrition and a functional medicine approach that looks at the whole person, Including gut health, hormones, metabolism, inflammation, and nutrient deficiencies. Kim's passion for this work actually began with her own health journey, and that personal experience now fuels the energy and enthusiasm she brings to helping others. She's incredibly passionate about what she does, and her fun, energetic personality makes health and wellness education feel approachable and engaging. Now, as a mom of two boys, Kim understands the importance of building a strong foundation for health and wellness in our families. While also embracing balance and giving ourselves and our kids a little grace along the way. We're excited to have her here. Let's jump into today's episode. Welcome back, everybody. We are back here with Kim Bayman. Welcome back, Kim. Kimberly Baehman: Thank you for having me back. Britney Suttner: I'm so happy that we get to do two episodes with you. And for those who are just jumping in because this one piqued your curiosity, I'm gonna highly recommend that you go back and listen to the prior episode. We talked about gut health, which many of our listeners may be a little bit familiar with gut health, but I will say I think that Kim, you did a great job just kind of making this an understanding for everybody. Everybody on all now on all levels are able to help understand gut health. But more importantly, in that episode, we also looped in the food sensitivity. Conversation, and that's one that I've had a lot of questions around. So it was super beneficial for me and really interesting. So I appreciated your time on that. In this one, we are jumping into talking about feeding these tiny humans of ours and how difficult it is. And we're just gonna be like real and raw in this conversation because I think both of us try our best to feed our kids healthy, but they are also kids, they have a mind of their own, they love sugar because it's it's sugar. and so how can we really manage in the society while also balancing our health minded just desire to raise these kids well? So Kim, first question to start out is How do you feel food has changed from when like you and I were kids to today? The quality. Kimberly Baehman: my goodness. Like I think the trajectory of food from like even when our parents were younger to when we were younger to now our own children. It is crazy how whole foods have come and been morphed into something else. And I think when we were growing up, like we already had the cards stacked against us and we didn't even realize it. And now It's like they keep changing formulas. They keep changing the name of things that people are upset with to get it still in food in a different way. so I think we're very malnourished, but we're overfed as a society. And we think we're doing the right thing, and then you find out, that product had that in it the whole time. And so these poor little bodies have more chemicals and preservatives and additives in their products at a very earlier age compared to when we did. so I think that's just getting the younger population much sooner than us versus like our parents as well. Britney Suttner: And I think one of the biggest struggles that parents have, even health-minded parents, when they're like, I have I just had this baby. When they start eating, I'm only gonna give them whole food. So that's all that their palate knows, and they're Kimberly Baehman: Yeah. Britney Suttner: gonna be great eaters, and I'm never gonna have a picky eater. And then their two year old is throwing peas on the floor reaching for crackers, and they're like, here you go, have it, whatever, right? so Kimberly Baehman: I surrender. Britney Suttner: yeah, I surrender. We've all been there, right? But when it comes to healthy eating for these kids, I am truly curious about taste buds and how they change over time because this is this is actually something that's worked for my kids, right or wrong. But when they go to sleep at night when they were little, I would tell them, you know, your body heals. So if you have owies or scratches or things like that, this is when God heals you. But this is also when you grow new taste buds. So just because you didn't like the broccoli today, it means try it again tomorrow. You might have grown that taste bud. And it's worked over time where if my kids try something, they're like, I just haven't grown that taste bud yet. And I'm like, you're right, you probably will be eating avocados when you're an adult. But why is it that, especially for kids, Whole Foods can oftentimes be a challenge? Whereas Kimberly Baehman: Mm-hmm. Britney Suttner: some of these crackers and things, even if you're getting a healthier version, they're just like instantly yummy. Kimberly Baehman: that is such a great I love that growing taste buds, by the way. I'm gonna use that one Britney Suttner: Ha Kimberly Baehman: instead of just mom says so because this is what I do for a living. when we're born, those little babies, their first taste is for sweet. You know, that's how we're born. We have an affiliation. They do we just want sweet in our bodies. And we have to develop the cravings for salty and bitter. We have to get adjusted for those. So it's not gonna be our first choice. So you have to grow into that. And by doing so, you have to expose yourself to that, or else it will never taste right to you. So the more we expose our children to trying those new types of taste buds and flavors that we're going to have throughout our diet, the easier it will get. And it's going to take multiple times for some children. So don't give up, don't get discouraged because I mean, we're not designed to want to like those things. We have to learn to like those versus sweet or crackers and anything carbohydrate. It's like, Yeah, sure thing. You know, like that tastes familiar to me. Britney Suttner: Mm-hmm. Which I think is why a lot of diet just in American culture today is carbohydrate driven, right? Kimberly Baehman: Yes. Britney Suttner: So as we're feeding these kids and as we're making meals for them or even giving them snacks, what would you recommend for having a balanced, almost a balanced plate for these kids? to making sure that their kids are getting the nutrients that they need when they're eating multiple times a day. Kimberly Baehman: I love when you're having a snack, whether you're a child or an adult, to pair your produce with protein, you know, to have a carrot with some hummus or to have an apple with some nut butter. That's the perfect world snack, right? Just to have something paired with the other. But We know as parents that doesn't always happen. You're on the go, it's like just they want this, they want that. And you can't always take those types of snacks everywhere you go, if especially if you're hopping in the car. So I think a great, you know, middle ground is if you're going to have something like a piece of fruit for a snack or a fruit bar, later in the day, just don't do another one of those. Then the snacks gotta be something else like a beef stick, you know, hard-boiled egg, just something else in the whole food realm. Where when you're looking at a plate as well, try to have protein, try to have some carbohydrates, and then try to have some actual vegetables on there so that they don't get just accustomed to, I only want some noodles. I'm not gonna eat this. Because kids don't always want their protein. They definitely turn their nose up against veggies unless you've been like ingraining it in them since they're little. They're gonna look at those things like, wow, that looks weird. You know, and some kids don't like things mixed, some things want them separate. so it's like figuring out who your child is, but also mirroring that for them, setting the example that I eat this way, you eat this way. So it's like nutrition starts in the kitchen in the home. because if they see you eating differently, they're definitely not gonna eat that. Britney Suttner: Mm-hmm. And I think in in today's world, carbs are easy to come by. So we do need to put more effort into the veggies and the protein. However, I feel like protein has exploded lately in In a way where marketers are now twisting it and putting it in everything. And so when you used to just have a waffle, right, and then maybe some sausages on the side for your protein, it's now protein packed waffles. Can you help us understand what are the different types of protein out there and then pros and cons to them? Kimberly Baehman: Yeah, we on the the nutritional healing team actually made like a funny video about all the protein added products out there. So you have to check out our YouTube channel on that. But yeah, you you want to take a step back. I know it's the hot topic. And over the 16 years here it there's a new hot topic every year of like something that I have to like combat or educate against. But it's not all protein added products are terrible, but that's like That shouldn't be your first line of protein. there are ways to eat it. you know, and you it's figuring out for your family, okay, so maybe they don't like ground beef. Would they prefer like cut up pieces of beef instead? Like figuring out what is like what is it? Is it the look about it? Is it how it feels when they eat it? I would always default back to whole chicken, whole beef. turkey, fish as your protein sources. And then you've got, you know, you go down to like something like cheese or eggs just to get in some decent protein, something that's going to satisfy them and keep them full. Like you said, carbs is it's easy. And they taste good and they're easy to chew. So I think there's a lot of different things going on with that. When you get a protein it's harder to chew, doesn't taste right if it's not made right. It might be mushy. It might be tough for them. might hurt their belly, especially if they're not eating it enough. So having a good balance of both is where I would point to. But protein added products, I would try not to always opt for those because you could it's not, you know, when you absorb that, it's just not the same. but looking at like a day's worth of where you want to find balance, there is such an opportunity for carbohydrates to pop up. We do need them, but it's like our transport system for food. you know, a wrap, a noodle, a bun, like everything we eat has to come inside a carbohydrate in the United States almost. So I love, you know, we the United States we start our day with cereal a lot. You know, it's just the way our life is. But when my boys eat cereal for breakfast, it is a bean-based cereal. So they're getting legumes or beans in a cereal form to start their day versus like a regular, you know, wheat, oat type cereal because I know later in the day they're probably gonna have something else. So it's like, okay, I'm gonna offset it, same kind of taste, texture, and they know no different. Britney Suttner: Okay, a big hot topic with kids is snacking. Kimberly Baehman: Ha ha ha. Britney Suttner: do do kids really need snacks? I mean they're growing. They're growing humans, right? what are your thoughts on snacking in general for adults and kids? Kimberly Baehman: I guess, you know, it depends on what you're snacking on, of course. Like I I don't want adults or kids snacking on junk all day in between their decent meals. I think as long as they're eating their meal and they're still hungry for a little snack in between, I think that's fair game. As long as it's just something light. You know, pairing the protein with the produce is great. But if it's something like I mentioned, like a fruit bar or a beef stick, just something that satisfies them for the time being, I wouldn't say like, okay, now's the time for cookies, you know, because by the time you get to the next meal, they're gonna be like, I'm good, I don't want it. And it's like, gee, I wonder why, you know. Or it's going to create one of those blood sugar spikes and crashes where you're gonna get. you know, a little bit more of the tantrums and orneriness and when's the next meal and I want more cookies, things like that. It happens. You know, I think there's plenty of opportunities. We know as parents that they're going to be given a snack at either school, daycare, aftercare, grandparents' houses. So the more we can do to offset that in our time, control what you can, there's gonna be opportunities for all of the fun stuff when we can't. And just to kind of give yourself some grace with that to know like, Hey, I'm doing everything I can, that'll happen elsewhere. Britney Suttner: Yeah, and I guess that's a really great point into I think what I struggle with. My kids are eleven and eight and it I've raised them in a house where I've really tried to have like an eighty twenty rule, right? Like I can control what's in our house. When they're out of the house, they're gonna get exposure to other things. I'm not gonna just stop them from enjoying treats when other kids are around and kind of singling them out in that way. But I will admit, as they've gotten older and they've had more exposure to treats, there's also been an increase in treats. They go to a private school so kids can bring treats for their birthdays. So if you have 24 kids in your class, that's 24 cupcakes extra that you're getting above and beyond. And then we go to a church that is very gracious with candy. I picked my son up from a leadership team meeting at at our church recently, and he had a giant I don't even know what kind of candy it was, like those string candies with all sorts of, I don't know if it's the sour ones. 54 Kimberly Baehman: Yes. Britney Suttner: grams of sugar he just consumed. And Kimberly Baehman: So bad. Britney Suttner: now I know. Now we're at the age where my daughter, who's eight, is she will eat the treat, but she is conscious of how it makes her feel. And she will sometimes make a healthier choice and say, No. My son really does not care. When I'm like, dude, you just ate 54 grams of sugar, he's like, awesome. I'm like Kimberly Baehman: Ha ha ha. Britney Suttner: this is driving me nuts. Like I don't I've I've tried to educate you. So as these kids are getting older, making their own choices, having exposure, how do we as parents kind of let this go, but also know when to fight the battle? Kimberly Baehman: Yeah, you know, I wasn't originally thinking of this, but as we're talking, I was like, my gosh, this is just like really hits home with a class or a mini session that I teach with my office manager, Brooke. We we've done it so many times. we call it Healthy Little Monsters. And it's just like a play on words. And my good friend Dr. Brent Bus wrote the Monsters Inside of Me book, and in the back, There's the Kim nutritional healing game about nutrition. So you combine the education with the why behind it and how to get kids to understand. Because I think we can tell kids no, they see it as a challenge, or it's like, I know that's forbidden. I'm gonna do it all the more. Like your son's like, great, like give me a trophy for this. And once they've realized the bigger picture that. Hey, I'm trying to kind of set the stage for you so you're not a sick adult at some point. we put it into simplistic terms. We talk about nature food and sleep and water and activity and all the things our body needs. It addresses medication and when it's needed versus when it's not needed. But as a as far as nutrition and when to fight that battle versus not. I encourage parents to talk to your children and I have magnets. So like when you come to see, I have magnets that you can take home as a family, and we play like the stoplight game or envision a stoplight when it comes to your food items. And we have green go foods. We've got yellow, slow foods, and then we've got red whoa foods. So we know when we look at something green, you can have that every single day. This is great for your body. Yellow. Those foods are gonna be a little harder for you to digest. Let's do them every other, every couple days. Still great. Lots still are nature foods, but we don't want to eat those every day. And then your red bucket foods, like those sour strips and candy and all the fun things we get at school. those typically should only be for a special occasion. not just because we finished swimming lessons that day, not just because we you know, went to church. Yeah, like it's like but they associate it with 'cause it's there. So have a backup plan, maybe something that's similar but a little bit better for them that they could trade it in for. That's what I typically do. but to envision the go slow woe, green, yellow, red, and then have it more of a game with your children to understand I know those are pretty. All those fast foods and candies, you know, they're beautiful. I love them too. But your body will not feel good if you eat those. And it makes it a little bit more fun. And I've actually heard parents say, My kids now educate me after seeing your presentation, or grandpa got a scolding for how big his ice cream bowl was. so they're they're like excited to tell me in these sessions too. Like, there are so many chemicals in foods, Kim. I'm like, no way. It's really cute to see how things are changing with children. Britney Suttner: For sure, for sure. And then, like you said, there is a time to educate, which we have spent a lot of time educating in our house, I'm sure, just like you. And then there are times to let things go. And at my son is at an age now where I'm like, when you're a teenager, you're gonna be making your own choices. All I can do is set you up for the best life that I can, right? But what are some tangible tips that you have for parents on sneaking extra nutrition into meals? Especially for picky eaters. Kimberly Baehman: I love that. Well, I know. And at my house, it's across the board. I've got food lovers and food haters. And it's like understanding how their minds work. So anyone listening, I I empathize. Like it's not always going to match who your child is at this stage. sneaking nutrition in, I always look for the same type of Texture and taste. So thinking about like my example of the Cheerios or a cereal in the morning, finding a different version, a healthier version, looks the same, crunch is the same, but it's made out of bean flour versus cheerios. And you throw a little fruit on there. if you're trying to stay away from let's say dairy products, there's just cleaner like nut milk alternatives. sometimes Sneaking in nutrition, if they don't like the look of how a vegetable is on the plate, since we know those are kind of the biggest challenge, cook it differently or put it in a soup or blend it up into the sauce that you're pouring onto something that they're used to seeing, like maybe the red sauce, but they don't realize that you blended up a certain thing in it. if they love noodles, get chickpea noodles. maybe as adults we would be able to pick it out right away, but kids It's the same color. they won't pick up on that as quickly. those are some of the best ways I would say, like blend it into things, cook it differently. Sometimes they don't like the cooked version of veggies and give it to them raw with some veggie dip. That will surprise you. There's like, hey, I eat this at school. Surprise. You're like, what? I could have been doing this much more simple, and I'm trying to, you know, make it all fancy for you at home and you actually like it that way. Good to know. Britney Suttner: What about beverages for kids? Because again, I'm in this like elementary age where their friends are all having Gatorades at soccer and all this stuff. And so finding healthier alternatives is one thing. But what types of beverages do you feel like k is a need versus a want for kids? Kimberly Baehman: Yeah, same with adults. Always water, and I know it's so boring, but I always make water first and foremost. Like if you got a water bottle at school, you have it by your bedside, however you you set things up at home. Anything else, let's say, you know, juice is gonna be a big one. juice is a staple in the standard American diet, but I started my little guys out young with putting a little lemon juice. In their water with a very little bit of stevia. And to them, that was always juice. So anytime they saw juice, like they didn't worry about it because they're like, I don't even know what that is. For those who have been exposed to it or just have it show up in your family life, I think gravitating away from that, or like you said, the Gatorades are a big one with child athletes too. Finding a better version, I love the neutrodyne hydrate. It'll actually have all the electrolytes in there that you need, no food dyes, no added sugars, so that it's much better for the body. I also like instant hydration. Those ones are gonna have a little bit more of the sodium in there, but they're clean products. the colors in them are all from natural sources. So we really promote those when kids want a flavor of something. Britney Suttner: Okay, similar to the beverages question, what do you feel like is needed or not needed when it comes to kids' vitamins? And this would also include like probiotics. Are these things that kids actually need in their diet, especially knowing that today's products are maybe a little bit less nutritious, or are these things that kids don't actually need? Kimberly Baehman: Yeah, I you know, I haven't always been perfect with supplementation for kids, but I do believe knowing what we know as adults and how most of us feel and now that we know more about the standard American diet and all the products that come out and then they sell to a bigger company, we we are deficient in the vitamins and minerals that we need as a whole. Even when we are eating whole foods, the soil just doesn't have the right nutrients in it anymore. so I think supplementation, just a few basics is a good insurance policy to an already good diet. So for kids, if you're going to do anything, I would remack recommend doing like a multi. most of them will do chewable or a liquid. I do like a fish oil. I do like a probiotic as well. And I always recommend ones that are chewable just to make it easy. I want to encourage parents if you do do that to avoid resistance or like turning up their nose or questioning it make it a ritual it's part of every day at breakfast or it's part of every nighttime routine so they expect it it's not like kind of willy-nilly here and there and then they're like I don't want this stuff or like what are you trying to give me? You know and like they get a little suspicious about it. And if you really have a resistant child, they do make liquid versions that you could blend into a smoothie those would be some of the basics. Just to start there. Probiotics, I think gut health is so important. That would be a big one. Britney Suttner: Okay. How about heading into cold and flu season? Best ways to boost immune systems or keep our immune systems working best for kids? Kimberly Baehman: Yeah, we love that one. they absorb those germs like sponges, and then when it goes to the house, it's such a fun season. they they do make chewable immune boosting nutrients like your zinc that children could take. I also want to say like immune system is like really closely tied to gut health. So probiotics, immunity support. And then, you know, just disinfecting things and keeping those hands washed, even though that's easier said than done. But those would be good nutrients that you could do, is just focusing on gut health. And going back to a previous question is avoiding sugar at all costs during that season. Because sugar, even if you're taking the best nutrients and vitamin C, sugar is always going to win for absorption. Even if you're putting those in the body, it's like, get out of here, I go first. So You want to protect your kids, try to keep them away from things that will break down their immune system. Britney Suttner: Yeah, that's a good one. Okay, one more question, and then we're gonna have a fun little fire away section where I just wanna get your Kimberly Baehman: Right. Britney Suttner: your hot opinion on a bunch of things. But last question is what are some easy and nutritious foods that you always like to have on hand for your boys? Kimberly Baehman: yes, so I love keeping things that are simple but as close to whole food as possible. So having string cheese available or cube cheese, organic. I like the clean beef sticks. I like organic applesauce, the that's it fruit bars are a great alternative, and then I love making homemade muffins. you can sneak in some pumpkin in some of those as well. So you get like your veggie inside a muffin and they think they're having a dessert. but those are like easy grab and go. And if you just make a batch of those, a couple batches, freeze them, you can pull it out and it's just simple. Like kids need simple, kids need consistency and routine. Britney Suttner: Yeah, I would agree. Okay, I'm excited for this little fire away. section. Kimberly Baehman: Ha ha Britney Suttner: I just love to just pick your brain here really quick at the end of the episode School lunch versus cold lunch. Kimberly Baehman: Cold lunch, always. again, you can control what's going on and this is something you do every day. So try to do that well. Britney Suttner: Okay, microwaves. Kimberly Baehman: this is a tough one. I have a microwave and I know it's not ideal and it's zapping your food and if you've got one, put it in the other room. Don't stand in front of it. Don't let the kids watch the food get made. If you don't need one, don't have one. Britney Suttner: This is such like a controversy, I feel like, in the wellness world, which is I just wanted to ask your opinion Kimberly Baehman: I know. Britney Suttner: on it. Okay, how about some favorite snack brands? Kimberly Baehman: I love siete. I do love that brand, from chips to tortillas, just different alternatives to some of the like staples in the American diet. I like simple mills as well. That way you can have those Britney Suttner: Awesome. Kimberly Baehman: muffins and treats and it's just like a better profile. Britney Suttner: Great. How about favorite candy brands? You talked about swapping, having some candy to swap at your house when they do bring stuff home. Kimberly Baehman: Yes, yum earth all the way. They have gummies and suckers and little chocolates, little Starburst type alternatives, so yum earth. Britney Suttner: Awesome. Elderberry, worth it or not? Kimberly Baehman: Mm it's okay. It's okay. I would do it. But there's also just laying the stage with a healthy gut and probiotics and staying away from things that bring the immune system down in the first place. Britney Suttner: Okay. And then this one's kind of more of a ranking from overall nutrition and maybe less inflammatory, but almond, soy, coconut or cow milk. How would you rank those? Kimberly Baehman: Ooh my goodness. So I think as a whole food mindset, I mean going with cow's milk, like a quality organic cow's milk is going to be your least processed. that's probably my first choice. And then almond, coconut, soy last, try to get organic. minimal ingredients across the board. Britney Suttner: Awesome. Well, this is fun. Thank you so much for your time today, Kim. I have enjoyed both episodes that we had with you. I do want to just mention again for our listeners that Kim does offer a one a free one hour consult. And so that's huge. That's a whole hour where she'll spend time with you, or somebody from her team will spend time with you just answering your questions if you would just like to continue these conversations. And then I'm gonna put your website and social media links in the show notes, but why don't you just share a little bit about your social media? Which platforms are you on and what can Kimberly Baehman: Yes, so we are on Facebook, we're on Instagram, and we are also on YouTube. So your Facebook and Instagram are going to have a lot of the similar things from recipes that we post, things that we're doing in the community, brands that we'd recommend, restaurant reviews, what we would order, fun videos. We have educational, testimonial videos, but we also have really funny videos too. My team has a lot of personality. We try to make what we do fun, lighthearted, even though it's very serious work. and then on YouTube you're gonna find years and years of educational videos. So if you wanna learn more about us, pretty much every topic is going to be out there, as well as the funny videos. So check us out. Britney Suttner: I will say your office is a lot of fun and you do show Kimberly Baehman: Ha ha ha Britney Suttner: that on social media and I think that's something amazing that you have. Like you're not just all a bunch of serious monotone people harping nutrition stuff at people. Like you have fun with this at the same time as helping people heal. So thank you so much for what you're doing, Kim. Thank you so much for joining us on this podcast. Kimberly Baehman: You're welcome.