Get Toxins Off Your Plate
10-Minute
MEALS
Tech Toys FOR MOM & DAD
HOW OUR BRAINS
GET ADDICTED
TO SUGAR Smart Guide to Prenatal Vitamins spring 2017
kiwimagonline.com momsmeet.com
4 Must-Read Kids’ Series
2 kiwi Spring 2017
Contents KIWI
Spring 2017
Welcome the Sounds of Spring Invite the beautiful birds to your yard with this DIY bird feeder.[Pg 8]
FEATURES 10
14
15
20
Four Must-Read Series for National Reading Month.
Apps and gadgets to make parenting appear effortless.
your family.
BY VICTORIA ZEITZ
BY MAUREEN BROWN
excerpts from 10-Minute
Your source for the most important nutrients for pregnant women.
Recipes
BY KATE LAWLER
SPRING INTO A NEW SERIES
TECH TO THE RESCUE!
FAST THE KIWI NUTRITIOUS GUIDE TO FOOD PRENATAL 10-minute recipes to fuel VITAMINS BY MAUREEN BROWN with
22
BREAK UP WITH SUGAR The science behind sugar addiction and how to break the cycle. BY MAUREEN BROWN with excerpts from The Sugar Detox Plan
PHOTOGRAPHY COURTESY OF ANDREW MCCAUL
IN EVERY ISSUE
11
6 EDITOR’S LETTER
ON THE COVER Series for Kids
10
Toxins in Our Foods
12
Helpful Tech for Parents
14
Quick, Healthy Recipes
15
KIWI Prenatal Guide
20
Sugar Detox
22
8 NOW ON KIWIMAGONLINE.COM 9 WHAT’S HOT AT MOMSMEET.COM
New Peanut Guidelines
11 KIWI NOW 28 IN SEASON NOW: MANGOES
kiwimagonline.com
3
EDITOR’SLETTER
A
lot of my nutritional knowledge has stemmed from my dad. I have distinct memories of opening the fridge in my younger years to find, to my adolescent horror, bottles of blue-green algae that he regularly drank for its nutritional benefits. As kids do, my sister and I loudly expressed our deep-seated objection to this murky, mystery elixir, but nevertheless, he continued to drink it. In later years it was kombucha, homeopathic supplements, and a fervent penchant for organic produce, amongst many other things. When I first moved out on my own after college, my dad used to show up at my house with boxes of live wheatgrass plants for us to juice. For every ailment he offered up a natural, nutritional solution to soothe it. Through all of the spontaneous education and nutritional experimentation, I’ve learned to lean on quality foods, full of nutrition, knowing it’s key to my energy, happiness, and health. And when I get off track health-wise—although we’re a healthy family, we’re also a family who loves our fair share of fancy cheese—it’s my body who signals for me to get back to the basics of nutrition. While everyone may have their own methods, introducing nutrition to your kids from a young age will embolden them to commit to their health throughout their lives. We here at KIWI are committed to helping you achieve this goal. Through relaying the latest research in health, offering fun family meals, and sharing nutrition essentials in an easily digestible format, we want to equip you with helpful content to grow a healthy family. This issue of KIWI holds true to these standards with our story on toxins found in our everyday foods (page 12), the KIWI Guide to prenatal supplements (page 20), quick, quality meals (page 15), and your guide to ditching sugar for good (page 22).
KIWI Challenge Cutting back on sugar is something I personally plan to tackle. The idea that I consume too much sugar was more of an abstract notion until I read the eye-opening book The Sugar Detox Plan, featured in this issue. Now, for me, trips to the grocery store have become fact-finding missions directed at the nutrition labels on all my favorite foods. Enlightened by this new information, I’m challenging myself to
Maureen Brown Senior Editor mbrown@maymediagroup.com
eat less sugar and inviting you to do the same. Head to facebook.com/KIWImagazine between 9:00 a.m. EST on March 23, 2017 and 5:00 p.m. EST on April 6, 2017 to enter to win a copy of The Sugar Detox Plan.
4 kiwi Spring 2017
PHOTOGRAPHY BY ASHLEY MEYER; STYLED BY JAYSHREE KANWAR
With spring comes a chance to both start anew and renew your commitment to health and family. We wish you happiness and success on your journey through this exciting season.
kiwimagonline.com
5
FOUNDER, CEO, AND PUBLISHER
MAXINE WOLF
SENIOR EDITOR
MAUREEN BROWN ART DIRECTOR
JAYSHREE KANWAR CONTRIBUTING EDITOR
Victoria Zeitz
ADVERTISING SALES VICE PRESIDENT, BUSINESS DEVELOPMENT
WESTERN ACCOUNT MANAGERS
856-753-3800 x104
310-293-9529
DIRECTOR OF SALES, DIGITAL MEDIA
Erin McCoy emccoy@maymediagroup.com
Maxine Leventhal mleventhal@maymediagroup.com
Mitch Plotnick mplotnick@maymediagroup.com
Victoria Gustafson vgustafson@maymediagroup.com
310-400-2639
856-753-3800 x106
COMMUNITY & SOCIAL MEDIA MANAGER
Ashley-Jean Meyer ACCOUNT MANAGER
Ryan Finley
WEB DEVELOPER
Shane Pisko
MARKETING COORDINATOR
Alisha George
SENIOR ACCOUNT DIRECTOR
MAY MEDIA GROUP
Lorrie Allen lallen@maymediagroup.com
EXECUTIVE VICE PRESIDENT
716-566-8277
Annie Douglass
DIRECTOR, WESTERN SALES
Anya Sagee asagee@maymediagroup.com
MARKETING MANAGER
Bill Lynch
DIRECTOR OF CONSUMER INSIGHTS
Sylvia Baker
MARKETING PROJECT MANAGER
Danielle Jensen
415-381-9121
INSPIRATION Maylee Wolf, Ella, Connor, and Olivia Douglass, Rabab, and Rubaani Kaur, Jack Meyer, and all the wonderful kids in our lives!
EDITORIAL ADVISORY BOARD WELLNESS
Theresa Cerulli, M.D. Psychiatrist, Beth Israel Deaconess Medical Center and Lawrence Memorial Hospital; co-founder, ADD Health and Wellness Centers
Laura Coblentz Vice president of marketing and innovation, Pharmaca Integrative
Claire M. Li, D.C., C.C.N.
Chiropractor in Glen Cove, NY
Drew Ramsey, M.D. Assistant clinical professor of psychiatry, Columbia University College of Physicians and Surgeons; author of Fifty Shades of Kale
Lawrence D. Rosen, M.D.
BEHAVIOR AND DEVELOPMENT
Founder of The Whole Child Center and clinical assistant professor of pediatrics, New Jersey Medical School
Susan Bartell, Psy.D.
Psychologist specializing in family-life balance and author of The Top 50 Questions Kids Ask
Keegan Sheridan, N.D.
CHILDREN’S MEDIA
Naturopathic doctor and natural food and health expert
Sherry Torkos Author of Saving Women’s Hearts, The Glycemic Index Made Simple, and The Canadian Encyclopedia of Natural Medicine NUTRITION
Kate Geagan, RD Author of Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet
Traci Paige Johnson Co-founder of Yummico; co-creator of Blue’s Clues and Super WHY! DENTISTRY
Fred Pockrass, D.D.S. Co-founder, Eco-Dentistry Association SOCIAL RESPONSIBILITY
Liz Abzug, J.D.
Adjunct professor, Barnard College; political consultant and founder, Bella Abzug Leadership Institute
Jess Kolko, RD, LD Culinary educator, Whole Foods Market; cofounder, Nutrition Hotline
SUBSCRIPTIONS To subscribe, contact KIWI magazine at 856-753-3800 or visit us at kiwimagonline.com. KIWI magazine is published quaterly by May Media Group, LLC,. Contents, including standing headings and department titles, copyright ©2017 by May Media Group, LLC. All Rights Reserved. KIWI is not responsible for unsolicited manuscripts, photography, or art. Queries accepted in writing only. No part of KIWI may be copied or reproduced in any way without the written consent of May Media Group, LLC. For reprint requests, please call 856-753-3800 or fax your request to 856-574-4996. Products advertised are not necessarily endorsed by this publication. POSTMASTER: Send change of address to Circulation Manager, KIWI Magazine, 104 Centre Blvd., Suite A, Marlton, NJ 08053. Printed in the U.S.A.
magonline.com
kiwimagonline.com
7
Now on kiwimagonline.com! CELEBRATE SPRING WITH 5 FUN ACTIVITIES 1. St. Pat’s Pepper Stampers Irish eyes will smile for this easy craft that’s fun for all ages. Kids will love how the peppers add festive flair with their natural clover shape. kiwimagonline.com/2013/03/st-pats-pepperstampers/
4. Milk Carton Birdhouse Feeder Welcome spring with this DIY feeder that’s sure to attract all the pretty birds to the yard for some excellent bird watching! kiwimagonline.com/2012/05/milk-cartonbirdhouse-feeder/ 5. DIY Egg Dye Opt for natural dyes made from plants, fruits, and spices to give your Easter eggs a vibrant, beautiful hue. kiwimagonline.com/2012/03/diy-dye-plusan-all-natural-kit/
6 SOOTHING USES FOR COCONUT OIL DURING PREGNANCY
2. DIY Easter Basket Put all your eggs in this DIY Easter Basket made from an old shoebox as you gear up for the Easter Bunny’s visit. kiwimagonline.com/easter-basket
Mommas-to-be know that pregnancy can bring about changes in the body that require some extra pampering. Coconut oil, quite possibly the eighth wonder of the world, may just be the soothing solution pregnant women need to ease these uncomfortable side effects. Head to kiwimagonline.com/2017/02/6soothing-uses-coconut-oil-pregnancy to learn how coconut oil can help you through the next nine months.
3. Matzo Fun Celebrate Passover with a matzo brei recipe that features four different flavor variations to satisfy a sweet tooth or salty craving. kiwimagonline.com/matzo
7 WAYS TO GREEN THE WORLD NOW
Earth Day is April 22! Go green, one choice at a time, with these simple adjustments that can make a big impact on our environment. With solutions like switching to cloth diapers, buying organic and local produce, and creating a carpool group, you are lowering your carbon footprint, protecting natural resources, and creating a more sustainable society for now and for future generations.Visit kiwimagonline.com/ways-to-green-world for the full list of ways to go green.
Connect with us: 8 kiwi Spring 2017
facebook.com/KIWImagazine
@KIWImagazine
Our top picks for coconut oil: • Dr. Bronner’s Whole Kernel Organic Virgin Coconut Oil, 14 oz. ($20.99, amazon.com) • Nutiva Organic Virgin Coconut Oil, 15 oz. ($8.45, amazon.com) • Carrington Farms Organic Extra VirginCoconut Oil Paks, 4 oz. packs ($13.10, amazon.com)
pinterest.com/KIWImag
@KIWImagazine
Check out what the Moms Meet community has recently sampled and reviewed Luvo Frozen Meals
What’s hot at momsmeet.com!
“When I first purchased the product, I wasn’t sure what to think, however my group and I loved them. I purchased the chicken in BBQ sauce, the chicken chile verde, the orange mango chicken and a few others. I love that the meals are healthy and delicious! My group and I will defi-
REVIEWED BY MOMS, FOR MOMS With endless products on the market touting different features and promises, it can be hard for potential buyers to sort through the noise in order to find quality brands that fit their needs. That’s why consumers are flocking to user-generated reviews before making a purchase. These product reviews outweigh the marketing tactics of the past by offering an authentic, first person perspective on what it’s actually like to own the product in real life. No gimmicks, no slick wording, just the experiences of an actual person. In general, shoppers are relying more on these types of reviews when deciding what to buy. Studies have pointed to the new generation of millennials entering motherhood, in particular, as a demographic that relies increasingly on peer reviews as opposed to traditional advertising. One survey reveals that moms value reviews 12 times more than they do the manufacturer’s product details when making a purchase, according to eMarketer.
nitely continue to purchase Luvo.” - Elizabeth C.
Dave’s Killer Bread “I loved all the different breads I tried! I love the whole grains and the fact that they left out the “junk” that other breads have in them. I don’t feel as guilty eating it or giving it to my son. He loves it, too!” -Brielynn G.
That’s why Moms Meet offers a robust product review section to bring moms and families trusted reviews on brands for every area of life from food, education, and pregnancy, to pets, personal care, and beyond. Through it, Moms Meet showcases better-foryou brands while offering the public access to essential reviews generated from a 62,000-strong community of health-minded moms.
prAna “prAna makes adventure clothing–clothing for climbing, hiking, yoga, and being active! They have amazing clothing for both men and women that is stylish, versatile, and fun. Most importantly, prAna is a company that truly cares about world conservation and giving back.” -Karissa M.
In a field like parenting where transparency and trusted information matters, Moms Meet reviews offer consumers a real voice and brands invaluable insight into their needs. This allows for better quality products and higher customer satisfaction—two things all parties involved can surely get behind.
Moms Meet wants to hear from you
Join the movement of moms making a difference in the consumer market. Share your knowledge and channel your passion to raise a happy, healthy family. Join Moms Meet: momsmeet.com/join Want more reviews? Head to momsmeet.com/product-reviews Connect with us:
facebook.com/MomsMeet
@MomsMeet
pinterest.com/MomsMeet
@momsmeet
@momsmeet
kiwimagonline.com
9
HEALTHY FAMILIES
READINGCORNER
By Victoria Zeitz
The Bad Beginning (A Series of Unfortunate Events, Book One) by Lemony Snicket ($6.99, HarperCollins, ages 8-12)
March is National Reading Month and we’ve got books for all ages to enjoy. Each of these recommended stories is the first in a series, so kids can keep the joy of reading going for many months to come. Instilling a love of books from an early age will help kids in many areas of development including socially, linguistically, and academically. Parents can encourage their kids to read by creating a family reading time or joining them for a story before bed. I Want My Hat Back by Jon Klassen (16.99, Candlewick Press, ages 4-8)
I Want My Hat Back is the first in the trilogy of light-hearted, hatfinding picture books. With a story completely told in simple dialogue, and illustrations laced with visual humor, I Want My Hat Back will surely become an instant classic for your family. (amazon.com)
Shadowland (The Mediator, Book One) by Meg Cabot ($7.99, HarperTeen, young adults)
The first in a series of six, Shadowland follows protagonist Suze Simon, a high schooler haunted by ghosts who won’t leave her alone until she helps them solve their unfinished business. The Mediator series is exciting, full of humor, and impossible to put down.(amazon.com)
The Eye of Minds (The Mortality Doctrine, Book One) by James Dashner ($9.99, Ember, ages 12-17)
Nominated as a top pick for reluctant young adult readers by the American Library association, The Eye of Minds is a thrilling sci-fi adventure set in a world of hyper-advanced technology. With virtual reality becoming more popular than ever, this series is sure to capture the minds of gaming fanatics.(amazon.com) K
10 kiwi Spring 2017
SHUTTERSTOCK (TOP LEFT)
SPRING INTO A NEW SERIES FOR NATIONAL READING MONTH
The first in a series of 13, The Bad Beginning introduces readers to the story of the Baudelaire children and the evil Count Olaf who is determined to get his hands on their inherited fortune. Recently adapted by Netflix, you can read this series with your kids and then watch the events unfold on screen.(amazon.com)
Ozobot Bit offers creative play with the world’s smallest, smart robot. Through drawing, kids can learn to code and control their Ozobot. Then, they can take the creativity to the next level by utilizing the visual block-based editor OzoBlockly and companion mobile apps. Learn more: ozobot.com, amazon.com.
A Voice for Those Who Suffer Imprecise Perishing by Alexandra Barylski, Illustrated by Maylee Wolf
Imprecise Perishing peaks into the soul of the chronic sufferer to explore what it means to live with a chronic illness. Calling for compassion and awareness for those touched by disease, the author, with this powerful collection of poetry, wishes to encourage and comfort those who suffer. (Available for pre-sale, due in May. $13.99, Finishing Line Press)
Now KIWI
What’s New
What’s Hot
What’s Wow
NEW GUIDELINES TO CURB PEANUT ALLERGIES New Guidelines to Curb Peanut Allergies The National Institute of Allergy and Infectious Diseases (NIAID) has come out with an addendum of guidelines to the 2010 Guidelines for the Diagnosis and Management of Food Allergy in the United States. This addendum addresses the prevention of peanut allergies, namely new evidence discovered through the Learning Early About Peanut (LEAP) study from the Immune Tolerance Network (ITN). The study concludes that introducing peanuts to infants at-risk of developing a peanut allergy as early as four months of age can actually prevent the development from occurring. What Parents Should Know Three New Guidelines for Peanut Allergy Prevention from the NIAID • Infants with severe eczema, egg allergy, or both should first see an allergist for peanut allergy testing, as they are at high risk for having a peanut allergy. If it is decided that they can safely introduce peanut-containing foods to the infant it should be done between 4-6 months to reduce risk of future peanut allergy development. • For infants with mild-to-moderate eczema, parents can introduce peanut-containing foods to them at six months according to family habits and cultural practices at home without seeing an allergy specialist. • For infants who do not have eczema or known food allergies, parents can introduce peanut-containing foods along with other solid foods to them at home according to their family habits and cultural practices. Note: Whole peanuts are a choking hazard for infants and should be avoided. In its place peanut-containing foods like peanut butter should be utilized. In the first two cases, other solid foods should be introduced prior to peanut-containing foods to confirm that infants are developmentally ready. Learn more: Addendum guidelines for the prevention of peanut allergy in the United States Consult your pediatrician before implementing the new guidelines.
kiwimagonline.com
SHUTTERSTOCK (TOP RIGHT)
PINT-SIZED CODING
11
THE HERBICIDE MAKING ITS WAY INTO YOUR PANTRY Glyphosate may not necessarily be a household name yet but that doesn’t mean it hasn’t found its way into many of the foods you and your family eat on a daily basis. Food Democracy Now! and The Detox Project have released a groundbreaking report Glyphosate: Unsafe on Any Plate that sheds light on the harmful and pervasive effects of glyphosate on our food and agricultural crops. We’ve summed up many of the findings revealed in the report so that you can make educated decisions when feeding your families. What is Glyphosate? A herbicide used to kill weeds, glyphosate is the active ingredient in Monsanto’s Roundup used widely on their food and agricultural crops. While this toxic chemical is found in 750 products across the world, Monsanto’s Roundup accounts for most of its use. How is it Used? Glyphosate can be used on crops in two ways. The first occurs in genetically modified plants that are altered to withstand the toxic use of glyphosate-based herbicides. These GMO crops are turned into ingredients like refined sugars, oils, vitamins, or binding agents that can be found in 75 to 80% of the processed foods sold in the United States. The other use of glyphosate-based herbicides is to spray on crops like wheat, oat, and barley to dry them before they are harvested. This can include crops considered non-GMO, which explains how Cheerios, labeled as a non-GMO food, topped the list of 29 foods tested to have levels of pesticide residue. Some other brand names that made the list are Oreos, Doritos, and Kellogg’s Corn Flakes. What’s the damage? The World Health Organization’s International Agency for Research on Cancer (IARC) has labeled glyphosate as a “possible human carcinogen”. Other research has shown even low level exposure to Roundup can cause harm. Lab rats given doses of glyphosate at much lower levels than regulations allow have shown both kidney and liver damage as a result. In addition, glyphosate has been shown to act as an endocrine disruptor and cause of antibiotic-resistant bacteria. Lastly, since glyphosate works as a binding agent, it prevents plants from absorbing nutrients in the soil, leaving the affected foods nutrient deficit. How can you avoid? study showed that eating an organic diet for as little as a week rid the body of 90% of pesticide residue found. Read the full report: Glyphosate: Unsafe on Any Plate Visit fooddemocracynow.org for the latest news.
12 kiwi Spring 2017
SHUTTERSTOCK
With the discovery of these alarming results, it has been noted that the best way to avoid this residue in your foods is to eat organic. A 2014
Lunchtime Swaps: An Eco-alternative to Plastic Baggies Send your kids off to school with a healthy lunch, sans the plastic wrap. These sustainable Bee’s Wraps, made from organic cotton and beeswax, are devoid of any petro-chemicals or other toxins. Even better, the 100% compostable and biodegradable wraps are reusable with a simple wash of cold water and soap. Learn more: patagoniaprovisions.com
SOOTHING SOLUTIONS FROM NATURE
TEACH KIDS HOW TO INVEST
Parents will love these nature soothie lollipops that tap herbal remedies to relieve discomfort and boost your kid’s health. Created by a scientist mom looking to soothe her daughter’s common ailments, these lollipops use only the highest quality ingredients from nature like chamomile, peppermint, passionflower, black elderberry, fennel, and lemon. The best part? nature soothie offers enhanced health in a way that your child will be happy to take.
The stock market is no longer
Learn more: naturesoothie.com
your tech-savvy little ones can learn the ropes of investing with this easy-to-use tool that lets them choose their stock, manage their account, and trade (with parental permission). With a simple e-gift or physical gift card you can set your kids on the road to a well-informed financial future. First time investing tips from Stockpile: • Start early, invest regularly (even if it’s a small amount), and diversify (spread risk over a variety of different stocks) • Have a strategy • Enlist friends and family. Kids can get to their financial goals sooner by telling friends and family that they’re investing for their future and would love the help! Learn more: stockpile.com
SHUTTERSTOCK (BOTTOM RIGHT)
Available in four varieties: Immune Soothie, Comfort Soothie, Relax Soothie, and Tummy Soothie
just for adults. With Stockpile,
kiwimagonline.com
13
HEALTHY FAMILIES
PARENTTECH
By Maureen Brown
Destress Daily Designed by Harvard-trained psychologists and mindfulness experts, the meditation app Simple Habit offers a zen escape to recenter when you need a time-out from the hustle and bustle of raising kids. (Available for iTunes & Android, free to download, premium subscriptions: monthly $11.99, yearly $99.99, lifetime $299.99)
Family Management Made Easy With so many family members and so many schedules, plus to-do lists, grocery store trips, and everything else in between, the nextgeneration family organizer, Picniic, will make sure organization is a breeze, not a chore. (Available for iTunes & Android, free to download, premium subscription: monthly $14.99, yearly $74.99)
TECH TO THE RESCUE!
8 apps and gadgets to help you parent easier.
Stay Connected While You’re Away Next-Level Monitoring New parents can breathe (and sleep) easy with the Angelcare Baby Movement Monitor. Featuring movement and activity tracking to record restlessness, rollovers, and kicking, this touchscreen monitor sounds the alarm when no movement is detected for twenty seconds. (4.3” monitor, $229.99, amazon.com)
Robo Buddy is proof that mom really does have eyes everywhere. This mobile surveillance gadget with voice capability can help you keep an eye on the house, kids, or pets when you’re out for the day. ($86, amazon.com)
Batteries Get an Eco Upgrade As parents, it may seem like every toy in the toy box needs an endless supply of batteries. Batteroo can extend the life of your batteries so you can replace them less often. Fifteen million batteries a year end up in landfills, so while you save money and energy, you also save the environment. (4 pack, $9.99, batteroo.com)
Social Media Safety for Kids Letting your kids roam the world wide web unsupervised can be a cause for concern for any parent. Bark lets you keep tabs on your kid’s internet activity and alerts you to any detrimental activity in the ways of cyberbullying, sexting, drug-related content, or signs of depression. (Available for iTunes and Android, free to download, monthly $9 or yearly $99) 14 kiwi Spring 2017
Peace of Mind at the Touch of a Button When your child is under the weather the Kinsa Smart Health Monitor takes their temperature, offers guidance on what to do next, and tracks your precious patient’s health history. ($19.99, amazon.com)
Fast Nutritious Food
When life seems to be going a mile a minute, these 10-minute recipes will offer simple, clean nutrition to fuel and satisfy the whole family through your busy days. From the creative mind of best-selling author and health coach, Liana Werner-Gray, these foods, featured in her new book 10-Minute Recipes, offer delicious and quick solutions to nourishing your body.
About 10-Minute Recipes Health and nutrition can sometimes be an overwhelming topic but Werner-Gray manages to pull you in from page one. She offers up a relatable story of her transition from junk food junkie to wholesome food convert, as well as incredible insight into nutrition that’s easy to connect to. Her cannot-put-down guide to whole 15 kiwi Springbody 2017wellness may be the helping hand you need to commit to a healthier future. Recipes excerpted from 10-Minute Recipes, by Liana Werner-Gray (Hay House, Inc, 2016).
Vegan Pad Thai Let your tastebuds travel the world with this vegan take on a Thai classic. You won’t even miss the meat in this dish that packs over 10 grams of protein into each serving.
Active time: 10 minutes
Total time: 10 minutes
MAKES: 4 SERVINGS Ingredients: 3 tablespoons coconut oil, for cooking 1 tablespoon garlic, minced (or garlic powder) 4 green onions, diced 1 packet soft rice noodles 1 tablespoon apple cider vinegar 1 tablespoon maple syrup 1 tablespoon coconut sugar Dash of cayenne pepper or ¼ teaspoon red pepper flakes 2 cups bean sprouts ½ cup roasted peanuts, crushed 1 lime DIRECTIONS: 1. Heat oil in a wok or large frying pan on medium heat. Add the garlic and half of the green onions. Stir-fry for 40 seconds. 2. Add the rice noodles to the pan. Stir-fry for 3 minutes. 3. Add the apple cider vinegar, maple syrup, coconut sugar, cayenne pepper, and bean sprouts. Stir-fry for 2 minutes or until noodles are cooked and everything is well blended. 4. Serve on plates and then add roasted peanuts and squeeze fresh lime over the dish. TIP: • Be sure to check the rice noodle box directions, as some may require soaking or other preparations before use. Per serving: calories 536.7, fat 19.4g, carbohydrate 83.5g, dietary fiber 6.4g, protein 10.6g
16 kiwi Spring 2017
Kids’ Happy Face Breakfast Bowl Bring the joy back to healthy eating with this friendly and delicious breakfast bowl. Kids will love starting the day with this sweet mingling of flavors of fruits and nuts. Parents, we won’t judge if you want to steal a bite, or two!
KIWI
Active time: 10 minutes
recommends ORGANIC ingredients
Total time: 10 minutes
MAKES: 2 SERVINGS Ingredients: Smoothie: ¾ cup almond milk 2 frozen bananas 3 seedless dates (or 1 tablespoon raw honey or maple syrup)
Toppings: 2 tablespoons walnuts ¼ cup strawberries, sliced 2 tablespoons fresh blackberries 1 orange, quartered I kiwifruit, sliced 2 grapes, cut in half
DIRECTIONS: 1. Blend the smoothie ingredients together, then pour into bowls. 2. Make a face on each bowl by using the sliced strawberries as the smile, the sliced kiwifruit as the eyes, the grapes as the eyeballs, and the blackberries and walnuts as the hair, and the sliced orange as the ears! Per serving: calories 263.3, fat 6.4g, carbohydrate 52.4g, dietary fiber 7.7g, protein 3.8g
kiwimagonline.com
17
Fat Blaster This fusion of refreshing fruit juices offers hydration, an abundance of nutrients, and a detoxifying kick to help blast the fat cells in your body. Active time: 10 minutes
Total time: 10 minutes
MAKES: 1 SERVING Ingredients: 2 oranges, peeled 1 grapefruit, peeled 1 lemon, peeled DIRECTIONS: 1. Juice all the ingredients in your juicer. Drink. TIP: • You don’t need a juice machine to make this recipe. Squeeze the fruit by hand or with a citrus press, before discarding the rinds. • For a more cleansing drink, juice the lemon without peeling. It will be a lot zestier. VARIATIONS: Hot Fat Blaster: Add a dash of cayenne pepper to the finished juice. Immune-Boosting Fat Blaster: Add a dash of turmeric powder. Per serving: calories 175, fat 1g, carbohydrates 50g, dietary fiber 1g, protein 5g 18 kiwi Spring 2017
Mini Cashew Cheesecakes This creamy, rich dessert is perfectly portioned into little bites for your little ones to enjoy. With cashews as the main ingredient, this treat offers an excellent source of healthy fats.
Active time: 10 minutes
Total time: 10 minutes
MAKES: 20 MINI CHEESECAKES Ingredients: 3 cups cashew nuts ½ cup lemon juice ¾ cup maple syrup ¾ cup coconut oil 1 tablespoon pure vanilla extract Pinch of salt DIRECTIONS: 1. Put all ingredients in a high-speed blender and whip until completely smooth. 2. Spoon 1 heaping tablespoon of the cheesecake mixture into each cupcake cup. 3. Set in the freezer for 6 minutes. Enjoy! TIP: • Make the cashews softer and easier to blend by soaking them for 3 hours before preparing this recipe. • Garnish each cupcake with a pecan, walnut, or macadamia nut. • Let these cheesecakes set longer in the freezer for a different texture. You’ll need 20 little paper cupcake liners or a metal cupcake tray for this recipe. Per serving: calories 90, fat 10g, carbohydrate 8g, dietary fiber 3g, protein 3.5g
kiwimagonline.com
19
THE KIWI GUIDE TO
PRENATAL
You know your nutritional needs change when you’re expecting, but it’s easy to feel overwhelmed by choice, we asked experts to identify the most important nutrients for pregnant women, why they’re Why You Need It:
Research Shows:
Folic Acid
This B vitamin is crucial in the earliest weeks of pregnancy because it helps prevent serious brain and spinal cord abnormalities known as neural tube defects. It may also protect against heart defects, cleft palate, and other health problems, according to the March of Dimes.
Women who took folic acid before and during pregnancy were about 40% less likely to have a baby later diagnosed with autism, according to a study conducted at the Norwegian Institute of Public Health.
Iron
During pregnancy, your body requires twice as much iron so it can make extra blood to deliver oxygen to your baby.
If you develop iron-deficiency anemia—and about half of pregnant women do—you’re at a higher risk of giving birth prematurely, according to the National Heart, Lung, and Blood Institute.
Calcium
This mineral builds your baby’s bones, teeth, heart, nerves, and muscles. It may also reduce the risk of preeclampsia and preterm birth.
If you don’t get enough calcium during pregnancy, your body draws it from your bones and gives it to your baby. This drain on your body’s calcium reserves could put you at risk for osteoporosis later in life.
Vitamin D
Vitamin D works with calcium to build your baby’s bones and teeth. It’s also vital for healthy skin and eyesight.
A study conducted at the University of Calgary suggests that pregnant women with insufficient levels of vitamin D may be at greater risk of gestational diabetes, preeclampsia, and having a lower-birth-weight baby.
DHA
This nutrient, a type of omega-3 fatty acid found in fish, boosts your baby’s brain and eye development.
Infants born to mothers who took DHA supplements during pregnancy had fewer colds and shorter illnesses at 1, 3, and 6 months of age, according to a study from Emory University.
Iodine
Iodine is necessary for the production of thyroid hormone, which is crucial for the proper development of your baby’s brain and nervous system.
Even mild iodine deficiency in pregnant women may cause children to have lower IQs, according to researchers at Bristol and Surrey Universities in England.
20 kiwi SPRING 2017
VITAMINS
the wide variety of supplement options. To help you make the best crucial, and how much you need. By Kate Lawler Good to Know:
How Much You Need:
If you’re planning to add to your family, experts recommend increasing your folic acid intake ASAP. To get the maximum benefit, women should start taking folic acid at least one month before getting pregnant. You can also meet the daily requirement by eating fortified bread and cereal.
600 mcg a day
Ferrous sulfate, a form of iron used in many multivitamins, can be constipating. If this occurs, switch to an iron-free multivitamin and take a separate iron supplement containing heme iron, ferrous gluconate, or ferrous glycinate. Top dietary sources of iron include meat, fish, chicken, and cooked beans.
27 mg a day
Most prenatal multivitamins don’t contain enough calcium, so you may need a separate supplement. Or, you can include more calcium-rich foods in your diet; rich sources include milk, yogurt, cheese, fortified orange juice, broccoli, and kale.
1,000 mg a day
Fetal needs for vitamin D increase during the second half of pregnancy, when your baby’s bone growth peaks. But as long as you get your daily dose throughout your pregnancy, your body will have enough for your baby.
600 IU a day
Many prenatal multivitamins don’t contain DHA, so you may need to take a separate DHA supplement. You should also aim to get DHA from your diet. Experts recommend that pregnant women eat up to 12 ounces of omega-3-rich fish a week. Choose safe, low-mercury options like salmon, cod, sardines, and tilapia.
300 mg a day
If you have hyperthyroidism, avoid iodine supplements and get your iodine from food. Good sources include fish, milk, cheese, yogurt, and fortified bread and cereal.
220 mcg a day
OUR PRENATAL PICKS
PROBIOTICS DURING PREGNANCY Probiotics help maintain the “good” bacteria in your digestive system—and when you’re pregnant, they may help ease constipation and queasiness. Yogurt is the best food source (bonus: it’s also rich in calcium), so try to eat at least one cup a day. Though all yogurt contains beneficial probiotics, steer clear of those with artificial flavors and a lot of added sugar. (Pro tip: Try mixing half a serving of flavored yogurt with half of serving plain yogurt to cut the sugar content.) You can also get your daily dose of probiotics from a supplement, but check with your doctor first to determine the appropriate dose.
AFTER THE BABY After your baby is born, it’s a smart idea to start taking a supplement that contains EPA. This omega-3 fatty acid may help protect you from postpartum depression, according to our experts. Look for an omega-3 postnatal formula that contains EPA (as well as DHA, which supports breast milk nutrition). Two we like: Nordic Naturals Post-Natal Omega 3 ($30, amazon.com) and Mother to Mother Postnatal Supplement ($25, amazon.com).
These multis are natural, safe for you and your baby, and provide 100 percent of your daily needs for most of the nutrients on our list. Early Promise Prenatal Gentle Multiple ($23, amazon.com) MegaFood Baby & Me ($32, amazon.com) Now Prenatal Gels Plus DHA ($29, amazon.com) Rainbow Light Prenatal One ($13, amazon.com) Solgar Prenatal Nutrients ($12, amazon.com) Carlson PreNatal Mutiple with DHA ($19, amazon.com) If the supplement you choose doesn’t contain DHA, consider EXPERT SOURCES adding Nordic Naturals Prenatal DHA ($25, amazon.com). And Stacey Antine, RDN, dietician and founder of HealthBarnUSA.com; Eden since most multis don’t contain enough calcium, you’ll need a Fromer, D.O., holistic ob-gyn in New York City; and Aimée Gould Shunney, separate calcium supplement. Our pick: Nature’s Way Calcium Citrate N.D., Santa Cruz Integrative Medicine, Santa Cruz, CA. ($12, amazon.com).
kiwimagonline.com
21
HEALTHY FAMILIES
NUTRITIONNOW
By Maureen Brown
Break Up with
Sugar
W
hen you think sugar, you think fun. You think happiness. You think, “I need more!” Have you ever wondered why you crave sugar or why you feel the way that you do after eating it? You may have heard that “sugar highs” aren’t real and that it doesn’t actually do anything to your body, but think about it. Think about your body. Everyone’s body requires insulin, as it is the key hormone responsible for transferring blood glucose to all of the organs in the body. Most of the organs can transform anything, like starch or proteins, into glucose if the body is lacking it, except for the brain. The brain is the only organ that requires pure glucose to function.
The American Heart Association recommends the maximum daily intake of sugar for women to be 25 grams and men 37.5 grams. 22 kiwi SPRING 2017
When you eat sugar, you are releasing serotonin and dopamine. These hormones make us feel happy, so we are inclined to continue to repeat the activity that triggered the happiness. Sugar also activates serotonin, another one of the hormones key for making people happy. When we think about indulging in a particular substance that we know we maybe shouldn’t have (like that fifth
chocolate chip cookie, for example), the amount of dopamine in our brain increases. As soon as the dopamine concentration increases, so does the craving. Then we feel like we really need to eat the entire box of cookies. One problem with a sugar addiction is that, because of the dopamine stimulation, it causes us to overeat because we’re looking for feelings of pleasure and reward. If we submit to our cravings for sugar, though, the dopamine levels drop again, leaving us feeling strung out and weak. You may be asking yourself, but how will I achieve the dopamine effect without sugar? Well, you’re in luck! By eating a high-protein diet and taking daily vitamins, you can produce dopamine naturally and it won’t leave you feeling strung out, sad, or tired after. You won’t even feel dependent on it anymore! Now, back to serotonin. As stated earlier, it is an important hormone for happiness. It helps us to feel delight and it even helps us sleep well. Without serotonin, our bodies tend to sleep poorly, feel anxious and aggressive, and the lack of it may even cause an increased appetite or increased craving for sugar. Don’t worry though, serotonin can be activated naturally just like dopamine. Serotonin is naturally found in fruits and veggies, so be sure to load up on your apple a day! People often don’t realize how dependent they are on processed or sugary foods until they try to stop eating them. It has been suggested that quitting a high sugar
SHUTTERSTOCK
Sugar is present in so much of the processed foods we eat, even if the food isn’t necessarily sweet. You can find it in many breads, pastas, salad dressings, yogurts, and granolas—you name it, sugar is probably hiding in there somewhere. This makes us plenty vulnerable to going over our suggested daily intake of sugar on a chronic basis, which may lead to many serious health issues like type 2 diabetes, cancer, and depression. The experts behind the new groundbreaking book The Sugar Detox Plan offer us the science behind our sugar addictions.
diet immediately can trigger symptoms similar to those of someone quitting cocaine or other drugs, so if you are trying to switch over to a healthier, more stable diet, it is not recommended that you do so without warning your body. Depriving your body of what it craves will send it into a panic due to a lack of dopamine, and that isn’t anything that anyone wants to experience. Also, you’re more likely to fall back into old habits if your body excessively craves it. Be sensitive to your body, start exercising, and slowly wean yourself off of sugar. Galactose, a sugar substitute found naturally occurring in dairy products and some fruits, vegetables, and herbs, is recommended for those trying to decrease their sugar intake. It helps with the withdrawal symptoms and makes it easier to continue moving towards a healthier lifestyle. Slowly, but surely, the body will become adjusted to an average intake of sugar and it will thank you for it! Adapted from The Sugar Detox Plan, by Dr. Kurt Mosetter, Dr. Wolfgang Simon, Thorsten Probost, and Anna Cavelius (The Countryman Press, 2016)
7 SIMPLE STEPS TO FREE YOURSELF FROM SUGAR DEPENDENCY 1. Know Your Sugars Most of the sugar we consume is hidden: just because a food contains “no added sugar,” does not mean it has a low sugar content. Look out for sucrose, glucose, fructose, maltose, hydrolyzed starch and invert sugar, corn syrup, agave, coconut sugar, high fructose corn syrup, maltodextrin, and even honey.
2. Log It Keep a sugar diary of everything you eat each day, and when (which can be just as important). You may think you are not eating a lot of sugar, but you’ll be surprised.
3. Be Realistic The changes in your body will not happen overnight and it may take a few weeks to start to see the benefits. Don’t be disappointed if you don’t see immediate results; the plan is 12 weeks long to ensure your body adapts smoothly to a reduced sugar intake. You will notice a sure and steady improvement in your health as the days go by.
4. Ditch Fast Foods Fast foods contain sugar—usually in the form of glutamates, which are flavor enhancers. The sweetness sends your internal insulin factory—the pancreas—into overdrive.
5. Switch to Healthy Sugars Not all sugars are bad. There is sweetness in sweet potato, carrots and parsnips, and there are alternatives, too, like stevia, monk fruit, and xylitol.
6. Eat Fruit Early in the Day Fresh fruit is high in vitamins, but contains fructose (natural fruit sugar), so take care to stick to single portions and eat it early in the day.
7. Get Moving With activity, the body loses its reliance on excess sugar.
SHUTTERSTOCK
Simple Sugar Swaps In your coffee Ditch the sweeteners and sugar packets for cinnamon and coconut oil. On your salad Swap the store-bought bottles for homemade blends of fresh lemon, olive oil, and spices. For lunch Skip the white bread for ancient grain or rye sourdough. As a snack Choose whole foods like sliced veggies, nuts, or fruit over chips, crackers, and cookies. For dinner Trade the liquid marinades for dry rubs featuring fresh herbs and spices. To drink Replace store-bought sodas, smoothies and juices with water, plain or infused with fruit slices, or tea.
kiwimagonline.com
23
KIWI
recommends ORGANIC ingredients
Pearl Barley And Mushroom Risotto Pearl barley is an especially healthy food and has more benefits than milled white rice. It is especially good for the intestines and even thought to lower cholesterol. Active Time: 20 minutes
Total Time: 40 minutes
5⅔ tablespoons olive oil ½ cups red onion, peeled and sliced 1¼ cups fine pearl barley, rinsed in cold water 3 cups hot vegetable stock 1½ cup button or chestnut mushrooms, cleaned and sliced Fresh herbs to garnish 1. Preheat the oven to 320 ˚F. Heat the olive oil in a saucepan and sauté the onions. 2. Add the pearl barley and sauté briefly, stirring all the time. 3. Top up with hot stock and add the mushrooms. 4. Place the risotto, covered, in a hot oven for about 20 minutes. 5. Garnish with fresh herbs, such as fennel, thyme, or oregano.
NO-SUGAR ADDED
Serves 2
Recipes
Full of flavor and nutrients to satisfy and delight
24 kiwi SPRING 2017
Excerpt from The Sugar Detox Plan.
kiwimagonline.com
25
26 kiwi SPRING 2017
Shortcut Pastry Case Active Time: 10 minutes Total Time: 1 Hour Makes a 9½ inch tart base 1²/³⅔ cup plain flour 4⅔ tablespoons xylitol ¾⅔ stick cold butter, cut into small pieces 2⅔ tablespoons cold water 1. Pour the flour and xylitol into a large bowl and rub in the butter until it looks and feels like breadcrumbs. 2. Splash the mix with the cold water and form into a ball. 3. Transfer to a flat, floured surface. Roll the pastry out using a rolling pin and short strokes. Give the pastry a quarter turn every so often. 4. Once the pastry is larger than your 2 inches dish, lay it in there, pressing it into the corners. Do not cut the edges. 5. Chill for 30 minutes. 6. Preheat the oven to 350 ˚F. Line the pastry with waxed paper and fill with dry beans to weigh it down. Bake for 15 minutes. 7. Remove from the oven, lift out the paper and beans, and cook for another five minutes. 8. Trim the edges to make it neat.
Fruit Tart Active Time: 5 minutes Total Time: 1 Hour 10 Minutes Makes one 9½-inch diameter tart Shortcrust pastry case (see above) 4⅔ cups mixed berries, rinsed 6⅔ ounces xylitol ½⅔ cup lactose-free milk 1¼⅔ cups lactose-free cream 4⅔ eggs 1. Preheat the oven to 350 ˚F. Place the berries in a pot on low heat to warm through briefly. 2. Sprinkle the fruit with 4 tablespoons of xylitol and marinate off the heat for 20 minutes. 3. Transfer the fruit to the pastry. 4. Using a whisk, combine the milk, cream, eggs, and remaining xylitol in a bowl, stirring until the xylitol dissolves. 5. Pour the mix over the berries and bake the tart in the oven for 45 minutes.
Move over sugar, healthier options abound!
momsmeet.com
Try these tasty recipes featuring sweet substitutions
Sweet Lemon Tea made with monk fruit
Cobblers, cookies, and cakes made with xylitol
Cinnamon Apple Slices made with organic Stevia
Peppermint Hot Chocolate made with organic Stevia kiwimagonline.com
27
INSEASONNOW
By Maureen Brown
MANGOES Why we love them: Low in saturated fat, cholesterol, and sodium, mangoes offer an excellent source of vitamins A & C. With tropical origins this juicy, spring fruit will be sure to get you dreaming of warm weather and sandy beaches.
How to choose them: Select mangoes that are slightly firm with a fruity aroma. Ideally, look for
the same firmness in a mango as you would an avocado. Although mangoes differ in color, it is not an indication of ripeness. Be sure to avoid sap on the skin.
How to store them: Store whole mangoes at room temperature. To speed up ripening, place Delicious ways to use them: Enjoy this sweet and juicy fruit all by itself or blend into smooth-
ies, dice up for salsas, mix into yogurt, top grilled fish, or sprinkle salt, lime juice, or chili powder on freshly sliced cubes
28 kiwi Spring 2017
SHUTTERSTOCK
mangoes in a paper bag. Peeled and cut mangoes should be refrigerated.