The Better Behavior Show with Dr. Nicole Beurkens

Episode #243: Reducing Sugar in Your Family's Diet: Tips, Swaps & Products

As we emerge from 'sugar season', I thought this would be a great time to revisit a very popular previous episode I did with Dr. Natasha Beck, lovingly known as Dr. Organic Mommy, on reducing sugar and simple strategies for improving nutrient density in our diets. With obesity and mental health skyrocketing in kids and adults, what are some simple swaps and better food choices we can make to improve our physical and mental health?  We start with the basics on how to realistically improve nutrition and lifestyle, including non-toxic living tips and how to get selective (or picky eaters) to try new foods so that every family is empowered to make healthy decisions. There are loads of meal suggestions and cleaner packaged food options for kids that Dr. Beck shares in this one!   Dr. Natasha Beck is a parenting expert and founder of Dr. Organic Mommy, an online resource focused on pregnancy, parenting, and non-toxic living. She holds a Doctorate in Clinical Psychology, specializing in Pediatric Neuro-psychology, and a Master's in Public Health specializing in Child and Family Health. She's also certified in leadership education and neurodevelopmental disabilities from Children's Hospital Los Angeles. From how to handle tantrums to mealtime difficulties to helping families live healthier lives, Dr. Organic Mommy aims to help every family make healthy decisions, drawing on her experience as a mom and a parenting expert. Her parenting expertise combines the use of Waldorf, Montessori, and RIE philosophies, all of which we have covered at various times on the show, tied into cognitive-behavioral and play therapy. When she's not working on Dr. Organic Mommy, Natasha is busy raising her three children, and she's got another, a fourth on the way, and her two fur babies with her husband, and serves on the board of various organizations.     ------     Episode Timestamps: Episode Intro … 00:00:30 Introduction to Dr. Beck … 00:01:12 Dr. Beck’s Background—ADHD and Effects of Diet … 00:02:48 Biggest Knowledge Gaps on Food & Lifestyle … 00:05:23 2 Biggest Offenders in “Kids Food” … 00:07:28 Chronic Health Issues Associated with Sugars and Overconsumption … 12:47 Practical Ways to Reduce Sugar … 00:16:38 Taking Baby Steps to Decrease Sugar … 00:22:33 Best Kid-Friendly Snacks to Have On-Hand … 27:20 Should You Avoid Juice? … 00:31:19 Snacks are the Easiest to Transition to Start With … 00:36:45 Preservatives, Dyes, and Chemicals Hiding In Our Food … 00:38:58 Food Additives on the Gut, Oral, Brain, and Overall Health … 00:43:32 Social Toxins Can be Worse than Chemical Ones … 00:45:35 Episode Wrap up & Resources … 00:47:00     ------     Need help with improving your child’s behavior naturally? * My book Life Will Get Better, click here [https://www.drbeurkens.com/book/] to learn more. * Looking for more? Check out my Blog [https://www.drbeurkens.com/blog/] and Workshops [https://www.drnicoleworkshops.com/]. * Interested in becoming a patient? Contact us here [https://www.horizonsdrc.com/]. * Instagram [https://www.instagram.com/drnicolebeurkens/] * Facebook [https://www.facebook.com/drnicolebeurkens/] * Drbeurkens.com [https://www.drbeurkens.com/]

Episode #242: How to Avoid Stress Buildup & Dysregulation in Kids & Ourselves

My guest this week is Jason Campbell. We are discussing how to avoid stress buildup and dysregulation in kids and ourselves by learning how to create more space in your life--and I don't just mean physical space--we're talking about the space we need in our minds, thoughts, feelings, bodies, and the environment around us. Learning how to create this space allows us to be more reflective and responsive when things happen, as opposed to being reactive. We explore practical ways to not only avoid the buildup of toxic stress, emotions and experiences, but also how to be more resilient, especially when we're navigating particularly tough times and seasons with our kids and in our own adult lives. Jason Campbell's journey into meditation, music and wellness began 44 years ago, at the age of 8, when his teacher told him to never listen to notes, but instead to listen to the space in between the notes. He's been creating music ever since and has released over 100 albums and has been #1 on multiple billboards and Amazon charts. Jason is also a seventh degree black belt and co founder of Zen Wellness. His unique perspective on health, wellness and spiritual growth comes from his lifelong study of both music and the ancient arts of Eastern Health, medicine, meditation and enlightenment. His music and teachings have opened meditation to thousands of people who have never meditated before, or who have tried meditation and failed in their effort to simply sit still and clear the mind. Jason often says “Be still for one song, five minutes per day, close your eyes and breathe with the bell. It can change your life.” On a personal note, Jason is the father of two young adult children and understands what it means to navigate the many challenges that come along with having kids and the extra needs they bring.   Follow Jason: * Websites: zenpiano.com [http://zenpiano.com/] https://www.jasoncampbellmusic.com/ [https://www.jasoncampbellmusic.com/] https://www.zenwellness.us/ [https://www.zenwellness.us/] * Facebook: https://www.facebook.com/jasonandrobincampbellmusic/ [https://www.facebook.com/jasonandrobincampbellmusic/] * Insta: https://www.instagram.com/jasoncampbellmusic/ [https://www.instagram.com/jasoncampbellmusic/]     ------     Episode Takeaways Episode Intro … 00:00:30 Introduction to Jason Campbell … 00:01:40 Ideas of What Meditation is Supposed to Be … 00:5:50 Be Present Now … 00:9:45  Creating More Space to be Regulated … 00:14:47 Counterintuitive Approach to Being Less Reactive … 00:20:40 Avoiding Chronic Stress Buildup: Purging … 00:29:00 3 Minute Breathing Exercise … 00:34:50 Where Emotions Live in the Body … 00:41:40  Resources & Episode Wrap Up … 00:45:30     ------     Need help with improving your child’s behavior naturally? * My book Life Will Get Better, click here [https://www.drbeurkens.com/book/] to learn more. * Looking for more? Check out my Blog [https://www.drbeurkens.com/blog/] and Workshops [https://www.drnicoleworkshops.com/]. * Interested in becoming a patient? Contact us here [https://www.horizonsdrc.com/]. * Instagram [https://www.instagram.com/drnicolebeurkens/] * Facebook [https://www.facebook.com/drnicolebeurkens/] * Drbeurkens.com [https://www.drbeurkens.com/]

Episode #241: How to Get the Education & Help at School Your Child Needs

My guest this week is Dr. Courtney Kowalczyk.  In this episode, Dr. Courtney and I are discussing a topic that I get asked about most, school! Specifically about getting the education and help at school your child needs. Issues can arise with kids of all ages, especially when a child has extra challenges that impact their learning or behavior. The school environment can be a tough thing to navigate, and parents often feel at a major disadvantage with not understanding how these systems work, or what is available to help their child. So to answer the many questions I receive around the topic of school; whether it’s how to best deal with schools and teachers, how to get the right support for your child who’s struggling, or choosing the right educational setting, Dr. Courtney is the perfect expert to share her insights and tips. Dr. Courtney Kowalczyk has been a therapist at Horizons, my clinic, for over 15 years. She is a Limited Licensed Psychologist and Certified Special Education teacher. Dr. Courtney began her career within the public school environment as a special education teacher and teacher consultant. She's worked with students of all ages with a variety of disabilities including cognitive impairment, Autism Spectrum Disorder, learning disabilities, executive function disabilities, physical impairments, health conditions, and speech and language impairments. Her work has focused on psychological evaluation and treatment of mental health and neurodevelopmental conditions. Dr. Courtney is actively involved in the realm of education, and provides ongoing consultation services to several schools within and outside of Michigan. She's also a co-author of Learning as We Grow, a text written to support individuals with disabilities in the educational environment along with their teachers and caregivers.   Connect with Dr. Courtney Kowalczyk: * Twitter: https://twitter.com/HorizonsDRC [https://twitter.com/HorizonsDRC] * Facebook: https://www.facebook.com/HorizonsDRC/ [https://www.facebook.com/HorizonsDRC/] * Website: https://www.horizonsdrc.com/staff/courtney-kowalczyk [https://www.horizonsdrc.com/staff/courtney-kowalczyk] * LinkedIn: https://www.linkedin.com/in/courtney-kowalczyk-3089b484/ [https://www.linkedin.com/in/courtney-kowalczyk-3089b484/]     ------     Episode Takeaways Episode Intro … 00:00:30 Intro to Dr. Courtney Kowalczyk … 00:01:20  Kids Progress Better with a Bigger Support Network … 00:05:45 School has Become More Challenging for Kids … 00:08:36 Importance of Good Relationships & Communication in School & Home … 00:13:18 Clinical/Medical Diagnoses Outside the School System … 00:20:37 Special Education Process Criteria … 00:23:00 Meeting Physical Medical Needs at School … 00:28:50 Be Proactive with Communicating Needs for Your Child … 00:31:35 Best Approach When a Child is Struggling at School … 00:34:40 Be Your Child’s Best Advocate & Follow up if Deadlines Are Missed … 00:41:20 You’ve Done Everything & Child is Still Struggling … 00:43:30 Resources, Consults & Episode Wrap Up … 00:51:40     ------     Need help with improving your child’s behavior naturally? * My book Life Will Get Better, click here [https://www.drbeurkens.com/book/] to learn more. * Looking for more? Check out my Blog [https://www.drbeurkens.com/blog/] and Workshops [https://www.drnicoleworkshops.com/]. * Interested in becoming a patient? Contact us here [https://www.horizonsdrc.com/]. * Instagram [https://www.instagram.com/drnicolebeurkens/] * Facebook [https://www.facebook.com/drnicolebeurkens/] * Drbeurkens.com [https://www.drbeurkens.com/]

Episode #240: Systems are Failing Parents of Kids w Mental Health Challenges

My guest this week is Cheryl Cardall. In this episode, we are talking about an issue that isn’t covered or supported enough: the current systems are failing parents who are raising kids with mental health challenges and the immense struggle parents often face when trying to get them the help they need. This can create a lot of pain and difficulties in the lives of parents (and children), to the point where the disorders and challenges can take over the family. Unfortunately, there is a lot of social stigma around this topic and especially with the mental health piece, not just for children, but for the parents of these children. My guest Cheryl, as a parent of 5 children and an expert parent coach is going to shine some light on this so we can become more aware of these real lived experiences parents raising kids with extra challenges face and how we can start to develop and provide more effective support systems of care that actually meet the needs, and mental health needs, of these individuals, the parents, and families.      Cheryl Cardall is a parent and a parent coach who has been focusing on these issues personally and professionally for many years. She has so many important insights to share. I'm going to tell you a little bit about her. She's a parent, coach and host of the Fight Like a Mother podcast. Her mission is to advocate for and educate around mental health, as well as provide support and resources for parents raising kids with extra challenges. She has a bachelor's degree in Family and Human Development from the University of Utah, and loves to speak and teach around helping to strengthen families. Cheryl and her husband, Dave, are the proud parents of five children.   Connect with Cheryl: Insta: @cherylcardall [https://www.instagram.com/cherylcardall/] Facebook: https://www.facebook.com/groups/428000511062660/ [https://www.facebook.com/groups/428000511062660/] Website: https://www.fightlikeamotherpodcast.com/ [https://www.fightlikeamotherpodcast.com/] Podcast: https://www.fightlikeamotherpodcast.com/podcast-1 [https://www.fightlikeamotherpodcast.com/podcast-1]     ------     Episode Takeaways Episode Intro … 00:00:30 Introduction to Cheryl & Parent Coaching … 00:01:40 Kids with Challenges-It Can be Tough … 00:08:15 Crisis & Help Centers are Overwhelmed … 00:12:54 Emotional & Physical Burnout for Parents … 00:16:25 Parents Taking on the Blame & Shame … 00:19:50 How to Overcome Codependency … 00:27:05 Acceptance & Reality of Kids with Challenges … 00:29:05 How Toxic Childhoods Affects Us … 00:31:30  Is Social Media Making You Feel Worse? … 00:34:40 Supportive Community for Parents with Kids with Challenges … 00:36:00 Detaching & Advocating for Themselves … 00:39:00  Advice for How Others Can Help … 00:43:55 Community, Resources & Episode Wrap Up … 00:45:35     ------     Need help with improving your child’s behavior naturally? * My book Life Will Get Better is available for purchase, click here [https://www.drbeurkens.com/book/] to learn more. * Looking for more? Check out my Blog [https://www.drbeurkens.com/blog/] and Workshops [https://www.drnicoleworkshops.com/]. * Interested in becoming a patient? Contact us here [https://www.horizonsdrc.com/]. * Instagram [https://www.instagram.com/drnicolebeurkens/] * Facebook [https://www.facebook.com/drnicolebeurkens/] * Drbeurkens.com [https://www.drbeurkens.com/]

Episode #239: How To Be Less Reactive And More Calm And Regulated With Your Children

My guest this week is Jason Campbell. As the MOST downloaded episode to date and a prelude to part 2 that will be airing soon, I wanted to rerelease my episode with Jason.  If you tuned in the first time, I encourage you to re-listen as there are always great reminders and new nuggets of wisdom to be picked up! This is also a great topic to revisit in January as this re-airs; to reset, refocus, and remind ourselves about self regulation tools and how to be less reactive.  So in this episode, Jason and I discuss how to stay regulated and be less reactive when things don’t go your way, or perhaps when your child is in the midst of big emotions and challenging behaviors. The techniques we discuss are by far some of the most important things we can do to support our kids and ourselves, especially when we are experiencing significant stressors and challenges with our kids or in any other part of our life. What I love about this episode is it is dedicated to learning and practicing skills to help everyone, at all ages and developmental stages, be more regulated, mindful, and calm overall. Meditation doesn't have to be scary or perfect, or even take up much of your time. Stay and listen until the end where Jason guides us through an extremely effective 5-minute exercise.   Jason has released over 100 albums, has been number one on multiple billboard and Amazon charts, and has five Billboard Top albums in a five-month period in 2019! Jason recently released his 32nd album titled, Zen Piano Correcting Source [https://music.apple.com/us/artist/jason-campbell/209969455]. He is the Director of Music for Genius X Virtual Reality, and writes music and meditation for organizations, such as Happy ChiliSleep and Focus at Will [https://artists.focusatwill.com/zen-piano/].     Follow Jason: * Websites: https://www.jasoncampbellmusic.com/ [https://www.jasoncampbellmusic.com/] https://www.zenwellness.us/ [https://www.zenwellness.us/] zenpiano.com [http://zenpiano.com] * Facebook: https://www.facebook.com/jasonandrobincampbellmusic/ [https://www.facebook.com/jasonandrobincampbellmusic/] * Insta: https://www.instagram.com/jasoncampbellmusic/ [https://www.instagram.com/jasoncampbellmusic/]     ------     Episode Takeaways Episode Intro … 00:00:30 Introduction to Jason Campbell, Music, & Meditation … 00:01:25 Thinking Our Way Through Life … 00:07:20 Parents, is Your Headspace is Clear? … 00:10:33 Coregulation & Not getting Stuck in a Mind Loop … 00:15:08 Monkey Mind and Struggling with Thoughts … 00:22:22 Obstacles & Fighting in Opposition Causes Problems … 24:06 5 Minute Breathing Exercise Example … 00:31:40 Satori, a Glimpse or Moment of Enlightenment … 00:39:53 How Long Do You Meditate For? … 00:42:14 Recognizing in Real Life Groundhog’s Day … 00:47:20 Five Element Meditation & Other Resources … 00: 51:37  Episode Wrap up … 00:52:35   ------     Need help with improving your child’s behavior naturally? * My book Life Will Get Better is available for purchase, click here [https://www.drbeurkens.com/book/] to learn more. * Looking for more? Check out my Blog [https://www.drbeurkens.com/blog/] and Workshops [https://www.drnicoleworkshops.com/]. * Interested in becoming a patient? Contact us here [https://www.horizonsdrc.com/]. * Instagram [https://www.instagram.com/drnicolebeurkens/] * Facebook [https://www.facebook.com/drnicolebeurkens/] * Drbeurkens.com [https://www.drbeurkens.com/]