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Author: Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling—and I’m here to help. Together, let’s reclaim your health, balance, and joy in parenting.

Understanding Sensory-Friendly Nutrition for Your Child

Why does my child struggle with certain foods?

Mealtime with a sensory-sensitive child can feel like walking a tightrope. One day, they’ll eat a banana without issue; the next day, the exact same banana is completely unacceptable. They may only eat crunchy foods, refuse anything mixed, or gag at the mere smell of certain foods.

It’s frustrating—because you want them to get the nutrients they need. But what if food struggles aren’t about being “picky” at all?

What if they’re about how your child experiences food?

For many autistic children and those with sensory processing differences, eating isn’t just about taste. It’s a full-body sensory experience—one that can be overwhelming, unpredictable, and even distressing.

When we shift our perspective from “how do I get them to eat better?” to “how is my child experiencing food?”, everything changes.

Food as a Sensory Experience

Eating is one of the most sensory-rich activities we do. Every bite engages multiple senses:

🔹 Taste – sweet, salty, sour, bitter, umami.
🔹 Texture – smooth, crunchy, mushy, dry, slimy, sticky.
🔹 Temperature – hot, cold, room temp, frozen, lukewarm.
🔹 Smell – strong vs. mild, warm vs. sharp, hidden vs. obvious.
🔹 Color & Appearance – bright vs. muted, speckled vs. uniform.
🔹 Sound – the crunch of a chip, the slurp of yogurt, the squish of a ripe peach.

Most of us process these sensations automatically. But for a child with sensory sensitivities, food can feel like an assault on their nervous system.

That’s why understanding why certain foods feel “safe” and others feel impossible is the key to creating a sensory-friendly approach to nutrition.

Why Processed Foods Feel Safer

Many autistic and sensory-sensitive children gravitate toward carb-heavy, processed foods. Why?

  • Predictability.

    🍞 A slice of white bread will taste the same every time. So will goldfish crackers, chicken nuggets, or a specific brand of fries. Whole foods, on the other hand, are inconsistent—a blueberry today might be firmer than yesterday’s, a banana might be too ripe. That unpredictability can be overwhelming.

  • Easy Textures.

    🥨 Crunchy snacks (pretzels, crackers, chips) provide proprioceptive input that can be regulating for some kids. Meanwhile, soft, smooth foods (yogurt, applesauce, white bread) are low-effort to chew and swallow, making them feel “easier” to eat.

  • Low Sensory Demand.

    🍟 Processed foods tend to have one dominant texture. Compare that to something like stir-fry, which might have multiple textures in one bite (slippery noodles, crunchy peppers, soft chicken). For sensory-sensitive kids, this can be too much to process at once.

  • Minimal Taste Variation.

    🍩 Ultra-processed foods are chemically engineered to taste the same every time. Fruits, vegetables, and fresh proteins vary—sometimes subtly, sometimes dramatically. One slightly bitter bite of broccoli can turn a child off of all broccoli.

This doesn’t mean your child can’t eat whole foods. It just means we need to understand their sensory experience first.

Understanding Your Child’s Unique Sensory Profile

Each child has a unique way of processing sensory input. Some kids are sensory seekers, while others are sensory avoiders.

Sensory Seekers (Crave More Input)

🔹 Prefer crunchy, crispy, or chewy foods (pretzels, nuts, granola, popcorn).
🔹 Like strong flavors (salty, spicy, tangy, sour).
🔹 Enjoy temperature extremes (very hot, very cold).
🔹 May overstuff their mouth or chew aggressively.

Why? These kids use food to get extra proprioceptive or oral sensory input—they crave the sensation of biting, chewing, and experiencing bold tastes.

Sensory Avoiders (Overwhelmed by Input)

🔹 Prefer soft, bland, or neutral foods (white bread, plain noodles, mashed potatoes).
🔹 Avoid mixed textures (stews, casseroles, layered foods).
🔹 Dislike strong smells or flavors (spices, garlic, vinegar).
🔹 Gag easily or struggle with new food experiences.

Why? These kids experience food more intensely than others. A slight texture variation can feel unbearable, and unfamiliar flavors can be overwhelming.

Interoception: The Missing Piece?

Interoception is the body’s ability to recognize internal signals (hunger, fullness, thirst). Some autistic children struggle with interoceptive awareness—meaning they might not realize when they’re hungry until they’re starving or might not recognize fullness until they feel sick.

This can contribute to erratic eating patterns and mealtime struggles.

The Real Takeaway: Sensory Nutrition is About Awareness, Not Just Food Choices

If your child struggles with eating, it’s not about willpower—it’s about their nervous system.

Instead of focusing on what they eat first, focus on why certain foods feel safe while others feel overwhelming.

What This Means for You as a Parent

It’s Not Personal. Your child’s food preferences aren’t a reflection of your parenting. It’s a sensory response, not a behavior issue.

Sensory Needs Come First. Before introducing new foods, understand their texture, temperature, and taste preferences. Meet them where they are.

Small Adjustments Can Help. If a food is overwhelming, consider modifying it. (E.g., if a child likes crunch, try roasting carrots instead of serving them raw.)

Consistency Matters. Even if they reject a food today, gentle, low-pressure exposure over time can help build familiarity and acceptance.

Mini-Coaching Moment: How to Support Your Child’s Sensory Needs Around Food

  1. Observe Their Patterns. Take note of what foods they gravitate toward and what they avoid. Look for common textures, temperatures, and flavors.

  2. Ask Yourself: Why? Instead of focusing on what they won’t eat, ask: What about this food might be difficult for them?

  3. Validate Their Experience. “I see that the texture of that apple feels too rough for you. Let’s find something that feels better.”

  4. Adjust, Don’t Force. Can you serve a food in a way that meets their sensory needs? (E.g., If they like smooth textures, try blending a fruit into a smoothie instead of serving it whole.)

  5. Meet Them Where They Are. Sensory-friendly nutrition is a process. The goal isn’t to overhaul their diet overnight—it’s to create an environment where food feels safe and approachable.

Understanding First, Change Second

If you’ve been feeling stuck, frustrated, or worried about your child’s eating habits, I hope this post gives you something even more important than food strategies—perspective.

The way your child eats makes sense.

It’s not just about “picky eating.” It’s about sensory processing.

And when we understand first, we set the stage for progress—one step (and one bite) at a time.

When to Seek Additional Support

If you’re feeling stuck, overwhelmed, or unsure how to move forward with your child’s sensory-related food challenges, know that you don’t have to navigate this alone. Always consult with your child’s healthcare team to assess underlying concerns, and if mealtimes are consistently stressful or restrictive, consider reaching out to a feeding therapist or occupational therapist who specializes in sensory processing.

On a personal note…

I had no idea for the longest time that my kids had oral motor delays. What I assumed was extreme pickiness was, in part, a physical inability to chew properly, move their tongue efficiently, or manage certain food textures. Once I understood what was actually happening, everything changed—I could finally meet them where they were instead of fighting battles they couldn’t win.

If mealtimes feel like an uphill battle, take a deep breath. You’re not failing, and your child isn’t being difficult on purpose. Understanding their sensory world is the first step toward making food feel safer, easier, and more nourishing for both of you.

(And if you want to hear more of my personal experiences, sign up for my newsletter where I share the details and stories behind many of our personal struggles… and our triumphs!)

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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How to Transition to a Low-Toxin Home on a Budget

Where do I even start when it comes to reducing toxins in my home—without breaking the bank?

You want a safer home. A healthier space for your kids to grow up in. But the second you start researching low-tox living, you’re hit with a wave of expensive air purifiers, fancy water filtration systems, and endless lists of what not to buy.

And that’s before you even get to the actual swaps.

It’s overwhelming. It’s frustrating. And it’s enough to make anyone throw their hands up and say, Forget it. I can’t do this.

But here’s the thing: you don’t have to do it all at once. And more importantly, you don’t have to spend a fortune to make real, meaningful changes that will improve your health.

The key isn’t perfection—it’s progress.

So instead of flipping your whole life upside down, let’s take a step back. What matters most? What’s actually affecting your family’s health?

Let’s Start With a Real Problem: Endocrine Disruptors

Most parents know to avoid BPA, phthalates, and parabens—but do you know why?

These aren’t just bad ingredients—they’re endocrine disruptors.

What does that mean? They interfere with the body’s hormone system, throwing off everything from metabolism and immune function to mood, focus, and even child development.

They can:

✔ Mimic or block hormones like estrogen and testosterone
✔ Disrupt thyroid function (hello, energy crashes and weight struggles!)
Contribute to behavioral challenges, anxiety, and focus issues in kids
Mess with fertility, sleep, and overall health

And they’re everywhere—personal care products, cleaning supplies, plastics, fragrances, even some foods.

But before you panic, here’s the good news: you don’t need to eliminate every single toxin overnight.

You just need to start where it matters most.

Step 1: Identify the Biggest Offenders in Your Home

Instead of stressing about everything, focus on the highest-impact swaps.

The biggest culprits:

  • Fragrances (candles, air fresheners, scented lotions, cleaning sprays)
  • Plastics (food storage, plastic wrap, kids’ dinnerware)
  • Non-stick cookware (PFOA, PFAS—the “forever chemicals” linked to hormone disruption)
  • Cleaning supplies (harsh chemicals linked to respiratory & hormone issues)
  • Personal care products (shampoo, lotion, deodorant packed with endocrine disruptors)

You don’t have to toss everything today—but when you do run out of something, replace it with a better option.

Step 2: Budget-Friendly Swaps That Actually Work

Want to detox your home without spending a fortune? Here’s where to start.

Swap Artificial Fragrances for Real Clean Air

❌ Instead of plug-ins & scented candles →
✅ Open windows daily, simmer herbs & citrus peels, or diffuse essential oils.

Swap Plastics for Safer Food Storage

❌ Instead of plastic containers & plastic wrap →
✅ Use glass jars, stainless steel, or silicone food storage (budget-friendly options at thrift stores!).

Swap Non-Stick Cookware for Safe Alternatives

❌ Instead of Teflon pans →
✅ Look for cast iron, stainless steel, or ceramic-coated cookware.

Swap Toxic Cleaning Products for Natural Alternatives

❌ Instead of chemical-laden sprays →
✅ Use vinegar, baking soda, and castile soap for most household cleaning.

Swap Endocrine-Disrupting Personal Care Items

❌ Instead of conventional shampoo, lotion, & deodorant →
✅ Choose fragrance-free, paraben-free, and phthalate-free options (or DIY simple alternatives).

The key? One swap at a time. When something runs out, replace it with a better choice. That’s it.

Step 3: The Smart Upgrades (When You’re Ready to Invest)

Some swaps cost more upfront—but they make the biggest impact on reducing toxins in your home.

💧 Water Filtration The #1 upgrade for reducing toxins. Filters out contaminants, heavy metals, and endocrine disruptors. Even an affordable pitcher filter makes a difference!

🌿 Air Purification → HEPA filters remove mold, allergens, and pollutants. No budget? Just open your windows daily and add houseplants to improve air quality.

🍳 Safe Cookware → Stainless steel, cast iron, or ceramic-coated pans last forever (unlike Teflon, which releases toxic fumes over time).

👕 Low-Tox Laundry Products → Swap conventional detergent for fragrance-free, plant-based brands. Your skin absorbs what you wash your clothes with!

Pro Tip: Start small. Prioritize water filtration first, then move to cookware, then laundry. You don’t need to do it all at once.

Mindset Shift: Progress Over Perfection

A low-toxin home isn’t about extremes—it’s about awareness.

🚫 You don’t need to throw out everything you own.
🚫 You don’t need to spend $$$ on “clean” brands.
🚫 You don’t need to stress over the things you can’t change right now.

✅ What you can do: Take small, intentional steps that add up over time.

Because every small swap you make is a win.

Mini-Coaching Moment: Take Action Today

Look around your home. What’s one item you use daily that might contain hidden toxins? Can you swap it for a healthier option this week?

It could be as simple as:

✔ Choosing fragrance-free lotion
✔ Drinking filtered water
✔ Swapping plastic wrap for reusable silicone covers

✨ One change at a time. You’ve got this.

You Don’t Have to Do It All at Once

This is a transition. It’s not about being perfect—it’s about making better choices when you can. Each step, each small change, makes a difference. And your family will feel the benefits.

So take it slow. Choose what works for you. And know that even the smallest swaps matter. 💛

On a personal note…

When my kids’ doctor first went over their test results, I was overwhelmed. Seeing the levels of toxins in their bodies laid out in black and white was terrifying—but the protocol I was handed felt impossible. The instructions said to make sweeping changes overnight, but our reality wasn’t that simple.

That’s why I’m passionate about small, intentional steps—the kind that actually work in real life. If you’re feeling stuck on where to start, this post gives you a simple, realistic way to transition your home to a healthier, low-toxin space—without breaking the bank.

(And if you want to hear more of my personal experiences, sign up for my newsletter where I share the details and stories behind many of our personal struggles… and our triumphs!)

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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How to Eat for More Energy

Why am I so exhausted all the time—and what can I eat to fix it?

(Without Relying on Caffeine and Sugar)

You wake up tired, reach for coffee, and push through the morning—nibbling on your kid’s leftovers instead of eating an actual breakfast. Maybe you grab something quick for lunch (or maybe you don’t). By mid-afternoon, the exhaustion hits—more coffee? A sugary snack? Whatever it takes to get through the day.

By bedtime, you’re running on fumes, scrolling mindlessly, caught up in racing thoughts—but somehow still too wired to sleep. And tomorrow? It starts all over again.

Sound familiar? You’re not alone.

The Exhaustion Cycle: Why You’re Running on Empty

Many parents survive on caffeine and quick fixes because there’s no time for anything else. You can meal prep, set the best intentions, and even plan for a balanced breakfast—but then reality hits. A meltdown at breakfast, a sensory issue with clothing, a last-minute schedule change, and suddenly, your own needs don’t make the cut.

It’s not that you don’t care about your health—it’s that you’re constantly putting out fires. And when you’re running on empty, fueling your body feels so much less important than making sure your child gets through the day.

But here’s the thing: your energy problems aren’t about willpower or circumstances—they’re about fuel. What you eat (or don’t eat) is either stabilizing your energy or draining it faster than you can refill it.

And since the unexpected will always happen (because parenting doesn’t pause for self-care), how you fuel yourself needs to work for real life. If you’re ready to feel less depleted and more steady, here’s how to nourish your body in a way that actually works.

1. Stop the Sugar & Caffeine Rollercoaster

We all know caffeine and sugar give us a boost—but that boost comes with a cost. Simple carbs are not a parent’s best friend, and relying on them (or coffee) just to get through the day isn’t actually working.

The problem: Quick energy sources like sugary snacks, white bread, pastries, or that deliciously creamy latte spike your blood sugar fast—but then drop it hard. Cue: fatigue, cravings, brain fog, and irritability. (Remind you of anyone you know?)

The fix: Pair every carb with a protein or fat to stabilize energy.

✔ Instead of just coffee → Add a protein-rich breakfast (like eggs, nut butter toast, or Greek yogurt).
✔ Instead of crackers alone → Add hummus or cheese.
✔ Instead of a sugary granola bar → Try nuts and dark chocolate.

Why It Works:

Blood sugar stays steady, keeping you from crashing. You’ll feel more balanced and focused—without reaching for another pick-me-up.

Let’s be real… applying this isn’t always easy.

I get it—I’m the first to raise my hand and admit I rush the kids out the door for school with only coffee in my system. But here’s the thing: I also know I’ll be home in an hour and can actually eat something decent.

So find what works for you. Maybe mornings are chaos, but your lunch or snacks can be where you start making small improvements. There’s always an opportunity to tweak what you’re consuming to support your energy instead of draining it.

2. Eat More Protein (Especially in the Morning)

Alright, if you’re ready to tackle your energy, then we have to talk about breakfast. I know—I can already hear the sigh. Mornings are usually the most intense part of the day as a parent, and now I’m asking you to add something in? Just hear me out.

Protein is the unsung hero of energy. It helps keep blood sugar stable, prevent cravings, and keep you full longer. If you’re fortunate enough to have time for breakfast, try these easy additions. And if mornings are a total loss? That’s okay. Just find a way to fit it in later.

How to increase protein without extra effort:

✔ Add collagen powder to your morning coffee or tea.
✔ Swap cereal for eggs, protein oatmeal, or a smoothie with Greek yogurt.
✔ Choose protein-based snacks (like hard-boiled eggs, cheese, or almond butter).

Special Tip: Protein within 30 minutes of waking up helps regulate cortisol and prevents energy dips later in the day—but if that window closes before you even have time to think about food, just focus on getting it in whenever you can. Small shifts still count.

3. Hydrate with More Than Just Water

You might not need another coffee—you might just be dehydrated. But here’s the thing: plain water isn’t enough for most of us.

What to do:

Add a pinch of sea salt & lemon to morning water for better hydration.
Try coconut water or electrolytes for extra minerals.
Eat water-rich foods (like cucumbers, oranges, and leafy greens).

Why It Works: Hydration affects brain function, mood, and energy. Even mild dehydration can make you feel exhausted and foggy.

4. Use Fats for Long-Lasting Energy

If you want steady energy that actually lasts, healthy fats are your best friend. Yet somehow, we’ve been conditioned to think fat is the enemy—when in reality, it’s one of the best tools for keeping your energy levels stable.

There are four types of fats:

✔ Saturated (found in dairy, meat, coconut oil—can be beneficial in moderation)
✔ Monounsaturated (found in olive oil, avocados, nuts—great for heart & brain health!)
✔ Polyunsaturated (found in fatty fish, flax, walnuts—rich in essential omega-3s!)
❌ Trans fats (found in processed, packaged foods—avoid these as much as possible!)

Monounsaturated and polyunsaturated fats are considered healthy fats and can be highly beneficial when added to your diet.

How to add healthy fats effortlessly:

✔ Cook with avocado oil or olive oil instead of vegetable or canola oil.
✔ Add MCT oil to coffee or smoothies for quick, clean energy.
✔ Snack on nuts, seeds, or avocado.
✔ Incorporate fatty fish
(like salmon or sardines) a couple of times a week.
✔ Sprinkle flax or chia seeds into yogurt, oatmeal, or smoothies for an easy omega-3 boost.

Why It Works:

Fats help sustain energy for hours instead of giving you a quick spike and crash.

They’re kind of like your body’s internal battery—the most energy-dense macronutrient. When you’re running 90mph day in and day out, it’s nice to know you’ve got a built-in reserve of energy to lean on.

5. Upgrade Your Afternoon Snack (So You Don’t Crash by 3 PM)

Here’s another time of day where the rubber meets the road. If you want sustained energy, there’s usually a split-second decision to make: convenience vs. health.

You’re tired, hungry, and need something quick—but what you grab can either set you up for a smooth evening or leave you drained before dinner even starts.

The best energizing snacks:

✔ Apple + nut butter → Carbs + fat = steady energy
✔ Hummus + veggies → Fiber + protein = no crash
✔ Greek yogurt + chia seeds → Protein + omega-3s = brain fuel
✔ Hard-boiled egg + cheese stick → Protein + healthy fats = longer-lasting fullness
✔ Handful of nuts + dark chocolate → Magnesium + antioxidants = stress & energy support

Why It Works:

These snacks stabilize blood sugar so you don’t get that end-of-day exhaustion that makes dinner feel impossible.

And let’s be honest—snacking needs to be EASY. The good news? There are plenty of quick, no-prep options (even prepackaged!) that don’t feel like another chore.

Plan ahead when possible, but more than anything—prioritize your health when you snack.

6. Support Energy with Minerals (Because Food Alone Isn’t Always Enough)

Even if you’re eating well, your energy levels might still feel off—and sometimes, it comes down to missing minerals.

Most parents are low in:

✔ Magnesium → Helps with fatigue, stress, and better sleep. (Try: pumpkin seeds, dark chocolate, almonds)
✔ B Vitamins → Essential for energy production. (Try: eggs, salmon, nutritional yeast)
✔ Iron → Low iron = low energy. (Try: leafy greens, lentils, grass-fed beef)

What to do:

If you’re still feeling exhausted, a quality multivitamin or targeted supplements may help fill in the gaps.

Talk to your healthcare provider to determine exactly what you may need, and choose high-quality, bioavailable supplements so your body can actually absorb and use them effectively.

Mini-Coaching Moment: Take One Small Step

If this feels overwhelming, just start with one thing.

Add protein to your breakfast.
Swap one sugary snack for a balanced one.
Drink electrolyte water (no added sugars) instead of another coffee.

Small shifts stack over time. Don’t overhaul your diet—just tweak one thing today.

Food as Fuel, Not Just a Fix

Exhaustion and lack of energy isn’t just about doing too much—sometimes it’s about not being supported enough. And food is one of the most powerful ways to support yourself.

When you eat in a way that stabilizes energy instead of draining it, you’ll feel clearer, steadier, and more in control.

Try one small shift today—and see how much better you feel.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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Why Carving Out Time for Yourself is the Selfless Secret to Stronger Parenting

How will taking time for myself help my child?

The Struggle with Time. Time gets away from all of us. When you’re a parent, especially to an autistic child, it can feel like there’s no time left for you. The little buffer you once had to step away and recharge? It’s been swallowed up by appointments, therapies, meal prep, and the countless ways you pour yourself into your child.

But let me ask you this: is it working?
How are you showing up—for yourself, for your child, for your family?

Here’s the truth: carving out time for yourself isn’t selfish. It’s selfless. Because when you take time to reconnect with yourself, you’re not just recharging your own batteries—you’re creating a better version of yourself for the people who need you most.

Time as a Tool

Time isn’t your enemy, even if it feels that way. Time is a tool. And when you use it correctly, it pays off in dividends. Taking time for yourself gives you the mental and emotional brain break you need to stay on top of your daily demands.

It helps you:

  • 1. Respond with Patience Instead of Reacting with Overwhelm

    Rather than mirroring your child’s distress with your own frustration, you become more in tune with their cues. Instead of snapping in exhaustion, you’re able to pause, breathe, and meet their struggle with the patience, calm, and care you truly want to give them.

  • 2. Be Fully Present for the Moments That Matter Most

    Instead of feeling mentally checked out—distracted by the exhaustion and stress weighing you down—you are in the emotional state to fully experience the small yet powerful moments with your child. The quiet giggles, the unexpected eye contact, the simple brush of their hand in yours. Even the profoundly beautiful moment when your nonverbal child says “Mom” or “Dad” for the very first time.

  • 3. Feel More Like Yourself Again

    You’re more than just a parent, and when you take time to reconnect with yourself, you start remembering who you are outside of caregiving. The exhaustion begins to lift, making space for you to rediscover the things that bring you joy, creativity, and fulfillment.

  • 4. Show Your Child What Self-Care Looks Like

    Your child watches you more than you realize. When they see you prioritizing your well-being—whether that’s through movement, quiet moments, or setting boundaries—they learn that taking care of themselves is important too. You’re not just recharging yourself, you’re setting the foundation for them to value their own emotional and physical health.

How to Make Time for Yourself, Yes it is Possible

Speaking personally, and maybe you can relate, a lot of my time was spent in ‘distress’. Meaning, I was literally clocking minutes and hours in some quasi state of paralyzation where I wasn’t productive, yet I wasn’t still. I was bogged down with tasks and thoughts which kept my body and mind in motion, but with no result whatsoever. Cue thoughts of failure and guilt right here! Believe it or not, with some self-compassion, observation, and a plan, it is possible to recapture hours. Hours you can use the way you want to use them.

Step 1: Map Out Your Daily Reality

Before making changes, you need a clear picture of where your time actually goes.

  • Action

    Keep a time log for two days.

    • Write down everything you do in a typical day—from wake-up to bedtime. Get granular.
    • Highlight nonnegotiables (e.g., work hours, therapy appointments, school runs).
  • Review

    Look for pockets of time—even small ones.

    • Do certain tasks take much longer than necessary because you’re distracted or mentally exhausted?
    • Is there a moment in your day where you’re alone or your child is fully engaged in an activity?
    • Can a routine obligation—like your daily drive, dishwashing, or waiting at appointments—be transformed into a self-care experience? (Think: listening to music you love or a podcast, doing breathwork, or simply being present.)

    Why it Works

    This gives you clarity and prevents the feeling that there’s no time for me.

Step 2: Choose Your “You Time” Actions

Now that you’ve identified small windows of time, it’s time to decide how to use them in a way that genuinely brings relief, restoration, or even joy.

Action

Make a list of small, realistic activities that feel right for you—something nourishing, not another obligation.

  • Create a 2-minute skincare ritual that doesn’t just clean your face but refreshes your soul. Massage your moisturizer in slowly, breathe deeply, and enjoy that moment of care.
  • Step outside for a sensory reset. Even if you don’t have time for a walk, stand on your porch or by an open window. Close your eyes and identify three different sounds, smells, or sensations.
  • Call or voice message a friend for five minutes—not to vent, but to feel connected and heard. Even a quick exchange can shift your mood.
  • Try out a new guided meditation or experiment with journaling. If traditional journaling feels like work, try voice memos, bullet journaling, or even jotting down just one thought or intention for the day.
  • Turn a mundane task into a pleasure ritual. Make your morning coffee a ceremony, not a rush. Play music while you cook. Use a few deep breaths while washing your hands to pause before diving into the next demand.

Why It Works

These aren’t major life shifts—they’re tiny, intentional adjustments that bring peace, clarity, and energy into the life you’re already living.

Step 3: Make It More Beneficial

Time alone isn’t automatically restorative—how you use it determines its impact. Dwelling on a negative experience, agonizing over your to-do list, or mindlessly scrolling through social media won’t fill your cup.

This is YOUR time. You made space for it—so let’s make sure it actually gives something back to you.

  • action

    Set an Intention Before You Begin

    Instead of passively filling the time, take a second to ask yourself:

    • What do I need right now? (Not “what should I do?” but what do I actually need?)
    • How do I want to feel after this? More grounded? Energized? Lighter?
    • What’s the simplest way to achieve that?

    Then, match the action to the intention.

  • Examples of Intentional Time Use

    If you’re overwhelmed and overstimulated…

    1. Intention: Find calm and regulate your nervous system.
    2. How: Step outside, close your eyes, and take five slow, deep breaths. Put your hand on your chest, feel the air shift. Ground yourself.

    If you’re exhausted and running on fumes…

    1. Intention: Restore energy without relying on caffeine or sugar.
    2. How: Lay down for 5 minutes with your eyes closed. Not a nap, just a pause. Try legs-up-the-wall pose or drink a glass of water with slow, mindful sips.

    If you’re feeling disconnected from yourself…

    1. Intention: Reconnect with your own thoughts, dreams, or interests.
    2. How: Journal for a few minutes. Doodle. Play music you love. Look through an old photo album that reminds you who you are beyond being a parent.

    If your patience is thin and you’re feeling short-fused…

    1. Intention: Create space between reaction and response.
    2. How: Before re-engaging, take 30 seconds to shake out the tension. Stretch, roll your shoulders, or even hum a song—something to break the frustration cycle.

    Why It Works

    You’re not just spending time—you’re using it in a way that makes an actual difference in how you feel, respond, and show up for yourself and your child.

Step 4: Track the Impact

How do you know if this is working?

action

Define your markers of success.

  • Are you more patient with your child?
  • Do you feel physically better (e.g., improved sleep, less tension)?
  • Are you responding to stress differently?

Keep a quick reflection journal, even if it’s just a note in your phone.

Why It Works

Tracking progress keeps you motivated and reminds you why this matters.

The Benefits: Real-Life Impacts of Taking Time for Yourself

  1. You Show Up as a Better Version of Yourself

    Real Life: It’s the third morning in a row that your child refuses to wear socks, and normally, you’d be on the verge of snapping. But today? You pause. You take a deep breath instead of immediately reacting. You acknowledge their frustration, offer a different option, and move forward without an argument spiraling out of control—because you actually have the mental space to do so.

    Why? Because you gave yourself the space to recharge, and that one small act made all the difference.

  2. You Build Emotional Resilience

    Real Life: Your child is mid-meltdown—screaming, thrashing, inconsolable. It’s intense, and the weight of it could easily pull you into overwhelm. But because you’ve made time to care for yourself, you have the capacity to hold space for them without completely unraveling.

    You remind yourself: They aren’t giving me a hard time; they’re having a hard time. Instead of frustration taking over, you offer calm, steady support.

  3. Your Child Feels the Difference

    Real Life: Your child may not have the words to tell you, but they feel it. They notice when your tone is softer, when your patience stretches further, when your presence is fully with them instead of preoccupied with everything else on your mind.

    And something shifts. They lean into you more. They start to co-regulate. Their world feels safer, because you feel safer to them.

Why All of This Matters

Taking time for yourself isn’t just about you. It’s about creating the energy, stability, and presence that allows your child to feel secure, understood, and loved.

Mini-Coaching Moment: Find Your Time

Take a moment to reflect:

  • Where do you see yourself in this post? What images or memories came up for you?
  • Think about the times you’ve felt stretched too thin, running on fumes, reacting instead of responding.
  • Now, think about who you want to be. The parent who has the patience to breathe through tough moments. The person who doesn’t feel lost in exhaustion, but present and engaged.

You don’t need to overhaul your life to get there. Start small.

  • Identify one small window of time in your day that you can reclaim.
  • Choose one simple activity that brings you a sense of peace, energy, or joy.
  • Commit to just five minutes a day. The benefits will build from there.

Time is already passing—how will you use it?

It’s Not Selfish, It’s Selfless

Taking time for yourself isn’t about escaping your responsibilities—it’s about strengthening your ability to meet them. When you carve out time to care for your own well-being, you’re not just improving your life; you’re showing up for your child in ways that truly matter.

So, the next time you feel guilty about taking time for yourself, remember this: the stronger you are, the better you can be for your family. And that’s the most selfless thing you can do.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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How to Boost Your Child’s Nutrition Without a Fight

What are simple ways to improve my child’s nutrition when they won’t eat healthy foods?

The Struggle is Real. It’s mealtime again, and you’re bracing yourself for the usual battle. You know how important good nutrition is for your child, but they’re stuck in the same loop of plain noodles, chicken nuggets, and maybe a handful of wholegrain crackers if you’re lucky. Vegetables? Yeah, that’s a no-go.

You’re frustrated, worried, and wondering how to make sure they’re getting what they need without turning the dinner table into a war zone. I totally understand where you are in this. Even with all the right tools (a few gimmicks) and professional guidance, mealtimes are truly like ice skating uphill. It’s nuts.

Well, here’s some good news: you don’t have to fight it ALL the time. You don’t even have to make big changes. Small tweaks—tiny additions to the foods your child already eats—can help boost their nutrition without a fuss. And the best part? These tips work for the whole family.

Why Small Changes Work

Sneaky swaps and hidden veggies might work for some, but they can feel like extra work or leave you feeling guilty for being less than transparent with your child. And trust me, you do not want to be on the receiving end of a child who just discovered you’ve secretly been feeding him his most hated food. Progress you thought you were making, it’s out the window and you’re back to square one.

Instead, try opting for small nutritional boosts—simple additions that don’t take extra time or energy (and you don’t have to lie about)—are a no-pressure way to make an impact.

Simple Additions to Boost Nutrition

  • Powdered Bone Broth

    • How to Use It: Add a tablespoon or more to pasta sauce, soup, mashed potatoes, or rice.
    • Why It’s Beneficial: Packed with collagen, amino acids, and minerals, bone broth supports gut health, immunity, and joint development.
  • Nutritional Yeast

    • How to Use It: Sprinkle on popcorn, pasta, or scrambled eggs for a cheesy flavor.
    • Why It’s Beneficial: Rich in B vitamins, protein, and antioxidants, it’s a great option for supporting energy and overall health.
  • Herbs & Seasonings

    • How to Use It: Chop parsley or cilantro into rice or sprinkle oregano into pizza sauce.
    • Why It’s Beneficial: Herbs are nutrient powerhouses with antioxidants and vitamins that support immunity and digestion.
  • MCT Oil

    • How to Use It: Mix a teaspoon into smoothies, yogurt, or even hot cereal.
    • Why It’s Beneficial: Medium-chain triglycerides (MCTs) provide quick, clean energy and support brain health.
  • Healthier Cooking Oils

    • How to Use It: Swap vegetable oil for avocado oil or extra virgin olive oil in everyday cooking.
    • Why It’s Beneficial: These oils are rich in healthy fats, which support brain development and reduce inflammation.
  • Ground Seeds (Flax, Chia, or Hemp)

    • How to Use It: Stir into oatmeal, pancake batter, or smoothies.
    • Why It’s Beneficial: High in omega-3 fatty acids, fiber, and protein, seeds support brain health and digestion.
  • Canned Pumpkin or Sweet Potato

    • How to Use It: Mix into pancakes, muffins, or sauces for a creamy texture.
    • Why It’s Beneficial: Full of fiber, vitamin A, and antioxidants, these additions support vision and immune health.
  • Fortified Plant-Based Milk

    • How to Use It: Use in place of regular milk in cereal, baking, or cooking.
    • Why It’s Beneficial: Many plant-based milks are fortified with calcium, vitamin D, and B12, making them a nutritional boost for growing bodies.

Why This Approach Works for the Whole Family

These additions don’t just benefit your child—they support the whole family’s health. They’re quick, easy, and require no drastic changes to your cooking routine. Plus, by modeling good nutrition through small tweaks, you’re setting the stage for long-term healthy habits.

Mini-Coaching Moment: Start Small, Stay Consistent

Take a moment to reflect:

  • What’s one small addition you could start using in your meals today?
  • What’s one food your child already eats that could be a great starting point?

Start with just one or two ideas, and build from there. The key isn’t perfection—it’s consistency over time.

Small Wins Add Up

Boosting your child’s nutrition doesn’t have to be complicated or stressful. But it tends to be, even in our house. That’s why focusing on small, manageable changes when everything else seems to fail, you can begin to feel more confident that you ARE supporting their growth and health in meaningful ways—without the fight.

Remember, it’s not about sneaking or forcing; it’s about finding little ways to enhance what’s already there. Small wins add up, and you’ve got this!

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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Resilience: Finding Strength When Parenting Feels Impossible

How can I become a stronger parent for my autistic child?

The Strength You Don’t Know You Have

Some days feel endless, don’t they? Those days that leave you parked in the school lot, tears streaming down your face because it’s been four weeks of agonizing school drop offs and your child’s separation anxiety is showing no signs of improvement.

Or staring blankly at the clock at 3 a.m., whispering a prayer under your breath while you tightly cling to your child to stop them from hurting themselves during a fit.

Or feeling your cheeks flush with rage, or embarrassment, when every stranger seems to pass judgement on not just your child’s behavior, but your parenting skills too.

You think, I can’t keep doing this.

And yet, somehow, you do.

As parents of autistic children, we often find ourselves running on empty, certain we’ve reached our breaking point—only to discover a strength we didn’t know we had. This post is about that strength. Where it comes from, how to recognize it, and how to rely on it when life feels like too much.

The Moments That Break Us (and Build Us)

Parenting an autistic child isn’t linear. It’s a journey of highs, lows, and everything in between. In those overwhelming moments, when the world feels heavy and unmanageable, you’re not alone.

  • 1. When You Feel Like You’ve Got Nothing Left to Give

    It’s the end of a long day, and your child is overwhelmed, melting down over something as small as the wrong pajamas. You’ve been running on fumes, haven’t eaten, and you just want to give up.

    • The Truth: Somehow, you find the strength to stay present—to soothe, to guide, to love. To conjure yet another round of energy out of thin air and be there, for as long as your child needs.
  • 2. When the Same Battles Feels Endless

    Another meal goes uneaten. Another texture is rejected. Another phone call from the school ends in disappointment. Your thoughts hyper fixate on, “I just can’t.”

    • The Truth: You dig deep, you know there’s a path through this. Your love for your child is greater than your exhaustion, greater than the struggles you both face. And you’re ready to try it all again tomorrow.
  • 3. When You Face the Unknown

    Therapy evaluations, school IEP meetings, medical appointments—so much of your experience as a parent revolves around diagnoses, recommendations, and pushback. Everyone hears you, yet no one seems to be listening and solid answers are few and far between.

    • The Truth: You find resilience in advocating for your child, learning as you go, and doing everything in your power to support them. You don’t settle, you never settle.

Finding Your Strength: What Keeps You Going?

That strength you keep finding? That hidden resolve, the superhuman power you possess to carry yourself forward as you carry the world for your child… It’s there for a reason.

Here’s how to begin recognizing and cultivating it:

  • Name It

    Ask yourself: What drives me in these moments? Is it love? Determination? Hope? Naming your strength gives it power to help you. Learn from it. It’s a part of you, embrace it closely.
  • Reflect on
    Your Why

    Your child is your greatest motivator, but your own well-being matters too. Reflect on the big picture—what you’re building for them, for yourself, and for your family. Think beyond the moments you experience and dig deeper for a vision of what these moments can become.

    You’re surviving now, but you’re also striving for something more. Lean on your strength for guidance and paint that picture.

  • Acknowledge Your Wins

    Small victories count. You stayed calm during a meltdown. You tried a new strategy, even if it didn’t work perfectly. Recognize these moments as proof of your resilience. No one but you experiences your struggles the way you do, give yourself permission to celebrate even the smallest of successes. They will build on each other.

Cultivating Strength: How to Build and Rely on It

1. Build a Support Network

  • Support your strength by not doing it all alone. Whether it’s a partner, a friend, or an online community, lean on those who understand and encourage you. We all need a sense of community, to feel seen and understood, and supported. Find yours.

2. Find Anchors in Your Day

  • Create small rituals that ground you: a morning affirmation, a cup of tea after bedtime, or five minutes of quiet reflection. When done consciously and with intention, these moments refill your emotional reserves. You need this, throughout the day. Find what works for you and commit to it.

3. Practice Self-Compassion

  • Strength isn’t about perfection. It’s about trying, failing, and trying again. Remind yourself that you’re doing enough—and that you are enough. Your child loves you as you are, you need to love yourself too.

4. Rest When You Can

  • Prioritize sleep. Resilience is impossible without rest. And rest isn’t just about sleep—it’s about restorative sleep. There’s a difference between collapsing into bed from sheer exhaustion and giving your body the deep, healing rest it needs.

    Restorative sleep fuels your body and mind on a cellular level, helping you recharge, regulate emotions, and approach challenges with renewed strength. Prioritizing this kind of rest might mean setting boundaries, asking for help, or creating a calming bedtime routine—but it’s an investment in your resilience and well-being.

Mini-Coaching Moment: Reclaim Your Strength

Take a moment to reflect:

  • What word identifies your strength? Write it down and read it every day.
  • What’s one small ritual or habit you can incorporate daily to help ground yourself?
  • What’s one past moment where you found strength when you thought you had none?

Your strength is always with you—it just needs space to shine.

Strength in the Everyday

Every day, you show up. Even when it’s hard, even when you don’t feel strong, you find a way. That’s not just resilience—it’s extraordinary.

So the next time you’re facing another struggle, fighting back tears, or thinking you just can’t do this anymore, remember: you’ve already found strength so many times before. And you will again.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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A Day in the Life of Balancing Work, Parenting, and Myself

Some days, it feels like I’m juggling flaming swords while riding a unicycle. Work deadlines, my kids’ needs, and my own well-being all demand attention—and somehow, I’m expected to keep everything in the air. Spoiler alert: it doesn’t always work out perfectly, but it’s my life, and I wouldn’t trade it for anything.

Today, I’m giving you a behind-the-scenes look at what it’s really like to balance work, parenting, and myself—messy moments, small victories, and all.

Morning: Organized Chaos

The alarm goes off at 6:00 a.m., but the real wake-up call is the sound of one child looking for socks and another asking existential questions about pancakes. Mornings in my house are equal parts routine and chaos—a delicate dance between non-negotiables and surprises.

There’s breakfast to prepare, wait. There’s 3 breakfasts, 4 snacks and 2 lunches to prepare, backpacks to check, and plenty of sensory needs to address. One child might need quiet time and snuggles before they’re ready to start the day, while the other is already bursting with energy and stuck on the spin-cycle. Meanwhile, I’m clutching my coffee like a lifeline and mentally running through my to-do list for the day.

By the time I drop everyone off, I feel like I’ve already lived a full day—and it’s not even 8:00 a.m.

Midday: The Work Zone (or Attempted Work Zone)

With the kids at school or therapy, I switch into work mode. Or at least, I try. My to-do list is ambitious, but so is the pile of laundry staring at me from across the room.

Somehow, I squeeze in client calls, emails, and maybe even a few uninterrupted minutes to brainstorm new ideas. But let’s be real—working from home isn’t all zen and focus. It’s more like juggling spreadsheets while making a mental note to defrost dinner and remembering I still need to schedule a dentist appointment.

Switching between work mode and parenting mode is like flipping a switch—except the switch is broken, and sometimes sparks fly.

Afternoon: Parenting in Full Swing

By 3:20 p.m., the kids are home, and the house explodes into a mix of snack negotiations, therapy “homework”, and spontaneous dance parties. One child might need help decompressing after having completely unleashed from a long day of masking, while the other is full of stories about everything they learned and stuck on repeat.

The afternoon is all about managing transitions. Some days, it’s seamless; other days, it’s survival mode. But even in the chaos, there are these little moments—giggles over snack time, a high-five after a successful therapy session—that remind me why this juggle is worth it.

Evening: Finding Myself Despite the Noise

Dinner, baths, and bedtime routines are their own adventure, filled with requests for “just one more story” and the occasional missing pajama crisis.

Finally, when the house is quiet, it’s my time. Some nights, I’m productive—writing, planning, or tackling a creative project. Other nights, I collapse on the couch with my favorite show and a snack I don’t have to share.

Self-care looks different every day, but I’ve learned to prioritize it, even if it’s just a few minutes to breathe and reflect. It’s not about doing it all perfectly—it’s about doing what I can and giving myself grace for the rest.

Mini-Coaching Moment: Your Life, Your Balance

Every family’s balance looks different, and that’s okay. Take a moment to reflect:

  • What’s one small change you could make to create a little more harmony in your day?
  • What’s one moment in your routine where you could carve out a little space for yourself?

You don’t have to overhaul everything at once. Small, intentional changes can make a big difference.

The Messy Beauty of It All

Balancing work, parenting, and myself isn’t about perfection. It’s about embracing the messy beauty of it all—the moments when everything comes together and the ones when it all falls apart. Because at the end of the day, it’s not about doing it all. It’s about doing what matters most.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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10 Must-Have Tools for Managing Meltdown Triggers for Your Child

What tools can help support my child during a meltdown?

If you’re a parent of an autistic child, you know meltdowns aren’t just tantrums—they’re an entirely different experience. They can erupt like a thunderstorm on a sunny day and leave you feeling like you’ve just run a marathon… in a hurricane. (and those are the mild ones)

While meltdowns are a natural response to overwhelming sensory, emotional, or environmental triggers, they can feel overwhelming for everyone involved. The good news? With the right tools (and mindset), you can navigate your child’s triggers with a little more calm and a lot more confidence.

Here are 10 must-have tools to help manage meltdowns at their onset—because every parent deserves a survival kit for those tough moments.

  • 1. Noise-Canceling Headphones

    • Why It Works: When your child is overstimulated, reducing auditory input can help them find calm more quickly.
    • Pro Tip: Keep a pair in your go-bag and another at home. Bonus: They work for you, too, when you need a moment of peace!
  • 2. A Weighted Blanket or Lap Pad

    • Why It Works: Deep pressure can be incredibly soothing for a child in sensory overload.
    • Pro Tip: Smaller lap pads are portable and perfect for car rides or school.
  • 3. A Visual Schedule or Cue Cards

    • Why It Works: Meltdowns often occur when routines are disrupted or unclear. Visual aids can help ground your child and redirect their focus even when emotions are heightened.
    • Pro Tip: Laminated cards are meltdown-proof (mostly) and easy to keep on hand.
  • 4. A “Calm Down” Kit

    • Why It Works: Having a kit with sensory tools—like fidget toys, stress balls, or chewable jewelry—can offer immediate comfort.
    • Pro Tip: Let your child help pick the items so they’re more likely to use them when needed.
  • 5. A Safe, Quiet Space

    • Why It Works: Having a designated meltdown spot, like a cozy corner or tent, gives your child a safe place to decompress.
    • Pro Tip: Stock it with calming items like pillows, soft lights, or their favorite stuffed animal.
    • Special Note: Sometimes the safe space, is actually a safe person. Never underestimate the power of connection between you and your child. They draw their comfort from you.
  • 6. A Timer (Digital or Visual)

    • Why It Works: Timers help children understand transitions and reduce anxiety about what’s coming next.
    • Pro Tip: Use one with a visual countdown feature to make it more accessible. For some children, like my son, watching the seconds and minutes count down relaxes him.
  • 7. A Sensory Snack or Drink

    • Why It Works: Sometimes a meltdown is triggered by hunger or thirst. A crunchy snack or a smoothie can satisfy sensory and physical needs at the same time.
    • Pro Tip: Stock up on their favorite sensory-friendly snacks (think crunchy, chewy, or smooth).
  • 8. Your Secret Weapon: Deep Breathing (for Both of You)

    • Why It Works: Slow, deep breaths can help regulate your nervous system and model calm for your child. Additionally, breathing together is a powerful co-regulation tool.
    • Pro Tip: Practice breathing exercises together during calm moments so it feels familiar during a meltdown.
  • 9. An Emergency Distraction

    • Why It Works: A favorite app, video, or book can provide just enough distraction to redirect your child’s attention when nothing else works.
    • Pro Tip: Save their most engaging content for these moments—it’s your ace in the hole.
  • 10. A Big Dose of Patience and Self-Compassion

    • Why It Works: Because no tool or trick is perfect, and meltdowns are a normal part of your child’s experience. You’re doing your best, and that’s enough.
    • Pro Tip: Remind yourself that you can’t pour from an empty cup—take time to recharge when you can.

Mini-Coaching Moment: Be Prepared, Not Perfect

Meltdowns are a part of life, but they don’t have to derail your entire day. Reflect on your own toolkit:

  • Which of these tools could make the biggest difference for your family?
  • What’s one item you could add to your meltdown game plan this week?

Even small changes can help you approach meltdowns with more confidence and less stress.

Closing Thoughts

Meltdowns aren’t easy, but they’re an opportunity to meet your child where they are and support them through their toughest moments. With the right tools (and a little humor), you’ll feel more prepared to handle whatever comes your way.

Personally, I’ve tried all of these strategies—and then some. While nothing works 100% of the time, having options ready when I notice one of my children becoming triggered, or as they’re beginning to melt down, helps me step into a role of active support. It’s not about fixing everything instantly—it’s about being present and offering what they need in the moment, even if that’s just my calm reassurance.

And when all else fails? Remember: you’re doing an incredible job.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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Why Reducing Toxins at Home Matters for Your Autistic Child’s Health

How can reducing toxins at home benefit my autistic child’s health?

As parents, we all want to give our children the best chance to thrive. For those of us raising autistic children, that desire often comes with an added layer of advocacy and care. But did you know that one powerful way to support your child’s health and development is by reducing their exposure to toxins at home?

You’re already doing so much to support your child—therapy sessions, routines, managing meltdowns, and navigating daily life. Choosing to create a toxin-free home isn’t about adding another burden. It’s about empowering your family with a healthier environment and giving your child the physical support they need to thrive.

The Role of Toxins in the Body

Toxins are substances that can interfere with how the body functions. They’re found in everyday products like cleaning supplies, plastics, and personal care items, and many of them disrupt hormones, affect the nervous system, and contribute to inflammation.

How Toxins Impact the Body

  • Hormonal Disruption: Chemicals like phthalates and BPA can mimic or block hormones, disrupting the delicate balance of the endocrine system.

  • Neurological Stress: Heavy metals and certain synthetic chemicals can affect brain function, potentially impacting behavior and development.

  • Immune System Challenges: Chronic exposure to toxins can weaken the immune system, making the body more susceptible to illness.

Why This Matters for Autistic Children

Detoxification Differences

Many autistic children have genetic or biological differences that affect how their bodies detoxify harmful substances. This means toxins can build up more easily in their systems, potentially intensifying neurological or behavioral challenges.

Behavioral and Sensory Impacts

Toxins have been linked to increased sensory sensitivities, irritability, and sleep disturbances—all challenges that many parents of autistic children navigate daily.

Creating a Healthier Foundation

Reducing toxin exposure isn’t a cure or treatment, but it helps create an environment that supports your child’s physical and neurological health. By removing unnecessary stressors from their environment, you’re giving them a stronger foundation to thrive.

A Parent’s Game Plan for Reducing Toxins

Making changes can feel overwhelming, but every small step matters. Here’s a simple plan to help you get started:

  • Step 1: Start Small

    Begin with one product or area in your home. For example:

    • Switch to a natural laundry detergent.
    • Replace plastic food storage containers with glass or stainless steel.
  • Step 2: Prioritize High-Touch Items

    Focus on products your child interacts with daily, like:

    • Soaps, shampoos, and lotions.
    • Food packaging and utensils.
    • Cleaning products used around their spaces.
  • Step 3: Improve Air Quality

    Indoor air often contains more pollutants than outdoor air. To improve it:

    • Open windows regularly to ventilate your home.
    • Use a HEPA filter for better air circulation.
    • Avoid aerosol sprays and synthetic air fresheners.
  • Step 4: Stay Curious

    Resources like the Environmental Working Group (EWG) database can help you evaluate products and find safer alternatives. Educating yourself empowers you to make informed choices.

Mini-Coaching Moment: Start Small, Think Big

Reducing toxins doesn’t have to be an all-or-nothing effort. Take a moment to reflect:

  • What’s one product or habit in your home that you could change today?
  • What small step could have the biggest impact on your child’s daily life?

Start with one change, and celebrate your progress. Over time, these small shifts add up to a healthier, safer environment for your family.

Progress, Not Perfection

The goal isn’t to eliminate every toxin overnight—it’s about progress, not perfection. Every small change you make, whether it’s swapping out a cleaner or avoiding synthetic fragrances, contributes to a healthier foundation for your child’s well-being.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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How to Create a Morning Routine That Works for You and Your Child

How can I create a morning routine that meets my child’s needs—and mine?

Mornings with an autistic child can feel like navigating a minefield. There are non-negotiable tasks to get through, emotions to manage, and, if you’re lucky, a moment to breathe somewhere in between. For many parents, mornings are a blur of chaos and survival mode, leaving you drained before the day even begins.

But what if mornings could feel less overwhelming and more intentional?

Here’s the truth: a morning routine with an autistic child isn’t about perfection. It’s about meeting your child’s needs while finding small ways to nurture yourself, too. It’s not easy, but with the right framework, it’s possible to create a routine that works for both of you.

Step 1: Start with the Non-Negotiables

Before you can build any kind of routine, you need to identify what absolutely has to happen each morning. Think of these as the non-negotiable tasks dictated by external factors or basic needs.

  • For Your child

    • Do they need specific medications or supplements at a certain time?

    • Do they require extra time to transition between tasks? Between rooms?

    • Are there sensory supports that can make the morning easier, like noise-canceling headphones or dimmed lights?

  • For You

    • What are the fixed points in your morning? Maybe it’s a specific time you need to leave the house or a school bus schedule.

    • Is there anything you can prep the night before to make mornings smoother (e.g., packing lunches, taking showers at night, or setting out clothes)?

Example: In our house, we know we need to leave by 7:40 a.m., my daughter needs at least 10 minutes of quiet time after waking up to adjust along with extra time to eat breakfast. My son on the other hand needs a solid 15 minutes of proprioceptive activity. These are the anchors around which everything else is built.

Step 2: Address Emotional Needs

Morning routines aren’t just about logistics—they’re also about emotions. For autistic kids, mornings can be tough because of sensory sensitivities, anxiety, or transitions from sleep to wakefulness.

  • For Your child

    • What helps them feel calm or prepared?

    • Would a visual schedule or checklist help them know what to expect?

    • Do they thrive with choices, like picking between two outfits?

  • For You

    • What do you need emotionally to face the day? Is there a simple self-care ritual, or practice you can turn to in the mornings?

    • Is there a quick moment you can build in for grounding—like a deep breath or a positive affirmation?

Example: Both of my children respond exceedingly well to visual routine cards which helps them move through morning tasks with less overwhelm and frustration. On difficult mornings, using an hourglass timer for a task actually gives them a sense of control and helps them prepare for what’s next. For me, taking a few diaphragmatic breaths (often) helps with my own overwhelm.

Step 3: Add the “Wants”

After addressing the must-haves, think about what you want mornings to look like. This is where you build in small moments of intention.

  • for your child

    • What would make mornings feel more enjoyable for them? A favorite song during breakfast? A little extra cuddle time?

    • Could you add a rewarding experience for completing the routine?

  • for you

    • How do you want mornings to feel? Peaceful? Organized?

    • Is there one small thing you can do for yourself—like enjoying your coffee while it’s still hot?

Example: I started adding music to our mornings, and it’s amazing how much calmer we all feel with the right playlist in the background.

Step 4: Create a Flexible Framework

Now it’s time to put it all together. Create a framework that starts with your non-negotiables, incorporates emotional needs, and sprinkles in a few wants.

Here’s an example framework:

  • Wake-Up: Quiet time with sensory supports for my child which include: (your supports).
  • Breakfast: Simple meal with minimal pressure because I prepare in advance: (what you’re preparing in advance).
  • Getting Ready: Visual checklist for my child; I take a moment to breathe, sip coffee, or recite an affirmation.
  • Out the Door: Plan in a 5-10 minute buffer for any last-minute hiccups.

Remember, this isn’t about sticking to a rigid plan. Flexibility is key.

Step 5: Adjust as Needed

No routine is perfect, and mornings can change depending on your child’s mood, external factors, or life circumstances. Give yourself grace to adjust and try again.

You might also consider involving your child in creating the routine. They may surprise you with insights about what works best for them.

Mini Coaching Moment: One Small Step

Mornings can be overwhelming, but change starts with one small step. This week, take a moment to reflect:

What’s one thing I can tweak to make mornings less stressful for my child?

What’s one thing I can do to make mornings feel more manageable for me?

Even the smallest changes can add up to big improvements over time.

Closing Thoughts

Building a morning routine that works for you and your child isn’t about creating a perfect system—it’s about finding a flow that meets your family’s needs and helps you start the day with a little more peace.

So take it one step at a time, and remember: you’re doing an amazing job.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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How I Learned to Say ‘No’ Without Guilt

Why is it so hard to say no—and how can I get better at it?

It wasn’t that long ago when I realized I was saying “yes” far too often. Whether it was volunteering for another school event, agreeing to lend a hand to someone, or taking on extra responsibilities at work, I was always the go-to person who couldn’t say no.

But while I was saying yes to everything, I was also saying no—no to myself, no to my family, and no to the space I needed to breathe.

If you’ve ever felt the weight of everyone else’s needs pressing down on you, you’re not alone. For parents of autistic children, life already comes with a unique set of challenges, and adding more to your plate can leave you feeling like you’re barely holding it all together.

I want you to know it’s okay to feel this way. And it’s also okay to say no.

The People-Pleaser Mentality

For years, I believed that saying yes made me a good person—someone dependable, someone who could handle it all. But the truth is, every time I said yes to something that didn’t align with my priorities, I was taking away energy and focus from the things that truly mattered.

Saying yes became a reflex, but deep down, I often felt resentment, exhaustion, and frustration. It wasn’t just my schedule that was overloaded—my mind and heart were too.

What I didn’t realize was how much this was affecting my ability to be patient and present with my family, especially my children.

The Breakthrough Moment

One day, after committing to yet another thing I didn’t have time for, I hit my breaking point. I looked at my calendar and saw no room for downtime, no room for myself, and no room for flexibility if something unexpected came up.

I was overwhelmed, emotionally drained, and constantly on edge. I knew something had to change.

That’s when I decided to try something I hadn’t done before: I said no.

It wasn’t easy. The first time I turned down an invitation to help, I felt a pang of guilt. I worried what others might think, or if they’d feel let down. But when I said no, something amazing happened: nothing fell apart.

Instead, I felt a small spark of relief. And that spark grew.

Why Saying No Matters

Here’s what I learned: saying no isn’t about being selfish. It’s about creating space—for your family, for your health, and for the things that truly align with your values.

When you say no to things that drain you, you’re saying yes to:

  • Your mental and emotional well-being: Fewer commitments mean less stress and more energy to focus on what matters most.
  • Your family’s needs: Having the bandwidth to be patient, present, and engaged with your child is invaluable.
  • Your authenticity: When you’re not stretched too thin, you can show up as your best, most authentic self.

A Mini Coaching Moment: The Art of Saying No

If you’re struggling with saying no, here’s a simple framework to help:

  1. Pause: Before committing to anything, take a moment to evaluate. Does this align with your priorities?
  2. Practice the Script: Saying no gets easier with practice. Try something like, “Thank you for thinking of me, but I’m unable to commit right now.”
  3. Reframe Guilt: Remind yourself that saying no to one thing means saying yes to something more important—like your well-being or your child’s needs.

Remember, your time and energy are finite resources. Where you choose to spend them matters.

The Freedom of a Well-Placed No

Saying no has freed up so much mental and emotional space in my life. I’m more patient with my children, more intentional with my time, and more connected to my family’s needs.

I know it can feel hard at first—especially if you’re used to being the “yes” person. But I promise, it gets easier. And with every no, you’re creating more room for what truly matters in your life.

So today, I invite you to take one small step. Think of one thing you can say no to this week—something that feels like an obligation, not a joy. And then, let it go.

You might just be surprised at the freedom you feel.

Portrait of Janel, founder of Nourish Nurture Thrive, smiling warmly.

Janel Stewart

As a mom to twin superheroes with autism, certified health coach, and recovering perfectionist, I know the overwhelm you’re feeling and I’m here to help.

Together, let’s reclaim your health, balance, and joy in parenting.

Let’s Begin

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The Benefits of Everyday Mindfulness

How can practicing mindfulness improve my mental, emotional, and physical well-being?

Mindfulness isn’t about perfection or retreating from the world—it’s about finding peace in the present moment.

What Can Mindfulness Do For You?

Parenting is a constant balancing act. Between caring for your family and managing life’s demands, it’s easy to feel overwhelmed and stretched thin. But here’s the thing: even small moments of mindfulness can create big changes in your well-being.

Let’s explore how this practice can enhance your life, one breath at a time.

The Mental Benefits of Mindfulness

  • Reduced Stress and Anxiety

    Mindfulness teaches us to respond to life’s challenges with awareness rather than reactivity. By grounding yourself in the present, you can feel calmer and more in control, even in high-stress situations.

  • Improved Focus and Clarity

    Training your mind to stay present strengthens your ability to focus. Whether it’s tackling a work project or listening to your child’s story, mindfulness helps you engage fully in the task at hand.

  • A Greater Sense of Calm

    Practicing mindfulness regularly creates a sense of inner peace. It’s like pressing pause on the chaos of life to reconnect with yourself and what truly matters.

The Physical Benefits of Mindfulness

  • Better Digestion

    Mindful eating can enhance digestion by encouraging slower eating and allowing your body to process food more effectively.

  • Lower Blood Pressure

    Stress has a direct impact on blood pressure. Mindfulness-based stress reduction techniques can promote relaxation and improve cardiovascular health.

  • Pain Management

    Mindfulness has been shown to help people manage chronic pain by changing the way they perceive and respond to it.

  • Enhanced Immune Function

    By reducing stress, mindfulness may boost your immune system, helping you stay healthier and more resilient.

Mindfulness in Action: A Simple Exercise

Try this:

  • Pause for a moment and take three deep breaths.
  • Focus on the sensation of the air entering and leaving your body.
  • Notice how your shoulders relax and your mind clears, even briefly.

This tiny act of mindfulness can make a big difference in how you feel.

Mini Coaching Moment

What’s one physical or mental benefit of mindfulness that resonates with you? Commit to practicing a mindful moment today to move closer to that goal.

Ready to Reap the Benefits of Mindfulness?

Mindfulness is more than a practice—it’s a way to nurture your body, mind, and spirit. Let’s work together to integrate mindfulness into your daily life in a way that feels meaningful and manageable.

Schedule a clarity call today, and let’s start your journey toward a calmer, healthier you.

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