How to Make Your Own Rainbow Breathing Sticks for Mindful Kids

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rainbow breathing stick craft for kids

I’m always trying new ways to incorporate mindfulness with children — be it with my own kiddos or in my kids yoga classes. One of the biggest takeaways is that kids respond well to visual cues, meaning they tend to learn best being SHOWN vs. being TOLD what to do.

These rainbow breathing sticks (or “wands”) are a wonderful mindfulness tool for kids and they’re super easy to make — requiring just two simple items you likely have around your house.

Make Your Own Rainbow Breathing Stick

I’m not a fan of complex crafts. Lucky for you, rainbow breathing sticks are not only a powerful mindfulness tool for kids, but they’re mess-free and super easy to assemble!

What You Need to Make Rainbow Breathing Sticks

rainbow breathing sticks pipe cleaners and beads

You can grab your supplies at a local craft store, on Amazon or you may even have them already lying around your house.

Here’s what you need to make rainbow breathing sticks:

How to Assemble & Use Your Breathing Stick

How to Make a Rainbow Breathing Wand
  1. Choose a colored pipe cleaner and make a circle around one end by twisting the top of the stick
  2. Pick 7 colored beads, either
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February is for Self-Love: Family-Friendly Ideas

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The month of February is all about L-O-V-E, but let’s not forget about self-love too. Take a tip from our “Mindful & Magical Me” card of the month “The Bear” and love yourself first. Below I’m sharing some of my favorite kid-friendly ways to practice self-love!

Family-Friendly Ways to Practice Self-Love

  • Self-Love Hugs: Give yourself a big bear hug and notice how it feels. Research even shows self-soothing touch can relieve stress. Win, win!
  • Take a kids or family yoga class together!
  • Make yourself a homemade sweet treat like these Chocolate Peanut Butter Date Bites.
  • Rub your hands together to create feel-good energy. Can you place your hands on your belly or your heart? How does it feel?
  • Practice positive affirmations like “I am smart,” “I am kind,” or “I am strong.” Can you create your own affirmation?
  • Start a family gratitude jar by writing down something you’re grateful each day.
  • Share something you love about yourself. What makes you special and unique?
  • Respect your boundaries and know that it’s OK to say “NO.”
  • Heart breathing: Bring your thumbs and pointer fingers together to create a heart shape. As you take a deep breath in,
… Read More!

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Wanna Date? Valentine’s Day Protein-Packed Chocolate Peanut Butter Date Bites

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I’ve been on a protein kick lately, finding simple ways to sneak more protein into my meals and snacks. Not only has it been fun playing around with new recipes, but protein helps keep you full longer while also supporting muscle growth and repair (a perfect complement to strength training). Win, win!

These chocolate peanut butter date bites were love at first date. 😉 And with Valentine’s Day around the corner, they are the perfect no-frills healthy sweet treat to enjoy with your loved ones (or keep ’em all to yourself)! Bonus: the kids love them too!

Chocolate Peanut Butter Date Bites

What You Need to Make Chocolate PB Date Bites

  • Pitted dates
  • Natural peanut butter (We like Teddie)
  • Hemp seeds
  • Semi-sweet chocolate chips
  • Shredded coconut, unsweetened (optional)
  1. Cover each date in about 1 TB of peanut butter. Sprinkle with hemp seeds and optional coconut, then top with a few chocolate chips.
  2. Enjoy right away or store in the fridge in a sealed container!

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Mindful & Magical Me January Card of the Month

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Happy New Year, friends! I hope you’re able to take some time to slow down and reflect upon the past year. One of my favorite ways to ring in the new year is to choose three words to describe how I want to feel/what I want to focus on for the year ahead.

For 2025, my words are: magnetic, marriage & magic moments.

Without further ado, it’s time for our “Mindful & Magical Me” card of the month!

Our January card of the month is our friend The Penguin, a reminder to be yourself and get your groove on! I hope you enjoy this fun Mindful Moment with your children. Dancing is such a great way to move your body and shift your energy while having fun.

Wishing you a magical 2025!… Read More!

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Healthy Chicks 2024 Holiday Gift Guide

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It’s officially holiday season, and I put together a little gift guide including some of my favorite holiday gifts for families — featuring mindful kids, moms and even your littlest yogis. Enjoy!

Note: Includes affiliate, where I earn a small commission on some purchases.

Gifts for Mindful Kids

Mindfulness cards, books, breathing tools & more!

(1) “Mindful & Magical Me” Kids Inspiration Deck by yours truly 

(2) Subscription to Highlights magazine (our kiddos love it)

(3) “Everyday Mindful Mantras for Minis” by Erin Marrazzo

(4) Calm Strips for sensory breathing & calm 

(5) “On the Nature Trail” Nature Activity Book 

(6) Hand2Mind Mindful Maze Set (we take these on all of our road trips)

Gifts for Mindful Mamas

Feel good gifts for moms craving a little wellness, self-care & mindfulness

(1) Spark Your Bliss affirmation card deck be yours truly

(2) “Moon Juice” by Molly Alesch (a sweet story about mama and the magic of the moon)

(3) “Dear Mama, You are Enough” Print by yours truly (scoop it up at a holiday market or grab the 4-pack bundle with kids prints too!)

(4) “The Little Frog’s Guide to Self-Care,” … Read More!

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November “Mindful & Magical Me” Card of the Month

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Our November card of the month from my “Mindful & Magical Me“ Deck is…

[Drumroll please…]

The Maple Leaf.

Here’s your mindful moment to do with your child: Simply trace your hand on a piece of paper to create your own maple leaf! On each of the five lobes (your fingers), write down something or someone you are grateful for. Take time to reflect on what you wrote and share out loud.

I love this mindfulness activity for children ages 3 & up! Fun tip: for those who can’t yet write themselves, you can write for them or even ask them to draw what they’re grateful for. The answers always melt my heart.

What are YOU grateful for today?

Here are some more simple ways to practice gratitude this holiday season!… Read More!

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My Big Why: A Brighter Kinder Future for Kids

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This past week, I had the opportunity by The Profitability Project and The Mama Ladder to enter my business for a grant given to mom entrepreneurs. For my entry, I was asked to share my WHY. The reason I do what I do.

So here goes:

My WHY = creating a brighter, kinder future for our children (and their grownups) through yoga, education and mindfulness.

I’m a firm believer in the Ripple Effect. When you have a positive impact on a child or parent’s life, that good energy pours out into the world ten-fold.

That’s why I’m on a BIG mission to spread mindfulness to as many kids, families and caregivers as possible. After all, studies have shown that mindful activities can improve focus, reduce stress & anxiety, and even boost compassion. And our children deserve a brighter, kinder future!

Thank you to all the families, kids, teachers and special people in my life for joining me on this journey! … Read More!

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Easy Trader Joe’s Dinner: Late Summer Pesto Pasta Salad with Chicken Sausage

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I love August. It’s that time of summer to slow down a tad, soak up those last beach days and enjoy all the seasonal produce.

I whipped up this gluten free pesto pasta salad the other week (using 100% ingredients from Trader Joe’s) and it was a big hit in our family. It’s easily “deconstructable” so you can leave some plain pasta or veggies on the side for those picky eaters. Not to mention, it’s easy to prep making dinner a breeze.

You can also adjust the recipe to your specific dietary needs such as leaving out the chicken sausage and cheese for a vegan option.

Gluten Free Pesto Pasta Salad with Broccoli & Chicken Sausage

Ingredients:

  • 1 lb Organic Brown Rice & Quinoa Fusilli Pasta
  • 1 package chicken sausage of your choice, sliced in wedges
  • 1 bag frozen broccoli
  • Big handful arugula
  • 1 package heirloom cherry tomatoes
  • 8 oz. mini mozzarella balls (I like the marinated package)
  • 1 cup Trader Joe’s Vegan Kale, Cashew & Basil Pesto (regular pesto also works)
  • 1/2 lemon, juiced
  • Salt & pepper to taste
  • About 1/2 cup shaved parmesan cheese
  1. Cook the pasta according to directions. In the meantime, steam the broccoli until tender
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Mommy Monday: Simple Ways to Stay Cool, Calm & Collected with Your Kids this Summer

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I kicked off the week back on Great Day at 9A “Mommy Monday” sharing simple ideas to stay cool, calm & collected with your kiddos this summer.

Summer can put a lot of pressure on parents to do everything. And with no school, kids may feel over-stimulated, complain they’re “bored” or even act out. Trust me, I feel your pain!

The good news is, there are simple things we can do as parents to help — and you don’t have to break the bank or lose your cool in the process! In this fun interview, I share:

  • How to create a calm down box/basket with your children
  • A fun DIY bubble wand craft you can make at home
  • Why you should go camping in your own backyard
  • Upcoming kids yoga events in Connecticut

Catch the replay here on WFSB!

Looking for more mindful tips? Grab my “Mindful & Magical Me” Kids Inspiration Deck on Amazon!

… Read More!

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Summer of Salads: Try These Easy No-Lettuce Gluten Free Salads

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Summer is here and it’s hot hot hot. When the temperatures rise, I’m all about whatever’s easy, healthy, and doesn’t require a lot of prep (or an oven for that matter).

That’s why it’s officially the summer of salads. And while the Kale Caesar Salad is our go-to, we’ve also been exploring some different recipes…including trying out some lettuce-free salads!

Today on the blog, I’m sharing two easy gluten-free no-lettuce salads perfect for all your summer BBQs, on-the-go lunches and family dinners. The best part: these hold up well in the fridge for munching throughout the week.

Mini Grape Tomato Caprese Salad

  • Grape tomatoes, halved
  • Cucumbers, diced
  • Marinated mini mozzarella balls, halved
  • Olive oil
  • Apple cider vinegar
  • Salt & pepper

Black Bean, Corn & Chickpea Salad

  • Black beans
  • Chickpeas
  • Fresh Corn (off the cob)
  • Tomatoes, diced
  • Cucumbers, diced
  • Fresh lime juice (1 whole lime)
  • Olive oil
  • Salt & pepper

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