What’s causing the declining fertility rate?
®
Healthy School Lunches
Vibrant flavors & fresh ingredients
HOW TO SURVIVE THE 4-MONTH SLEEP REGRESSION
KIDS SPORTS
What to do when the game gets out of control
DETOXYOUR HOME
Healthy swaps for harmful chemicals
How to switch your kids to plant-based
foods
FALL 2019
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Contents KIWI
Fall 2019
Love Your Lunch Midday meals for the whole family (p. 19)
FEATURES 19 LOVE YOUR LUNCH Fresh recipes for fun school meals BY KAREN KELLY
13 SIMPLE SWAPS FOR A HOME DETOX
15 PUTTING THE FUN BACK IN YOUTH SPORTS
26 RAISING PLANT-BASED EATERS
Easy transformations for a healthier home
What to do when the game gets out of control
Give your kids the best nutritional start
BY MAUREEN FROST
BY CHRISSY KISSINGER
BY MAUREEN FROST
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Contents KIWI
KIWI On-The-Go Read KIWI magazine anywhere, anytime, on your tablet or mobile device with the Issuu app.
9
Our favorite books of 2019
What to do when your baby won’t sleep
11
IN EVERY ISSUE 4 EDITOR’S LETTER 5 BEYOND THE ISSUE 7 KIWI NOW
11 WHAT’S HOT AT MOMSMEET.COM 33 IN SEASON NOW: CARROTS
9 READING CORNER
ON THE COVER KEEPING SPORTS FUN
3 kiwi Fall 2019
15
FAMILY SLEEP GUIDE
11
HEALTHY LUNCH RECIPES
19
HOME DETOX TIPS
13
DECLINING FERTILITY RATE
PLANT-BASED KIDS
26
7
PHOTO CREDIT: ERIN MCDEVITT
EDITOR’SLETTER
S
aying goodbye to summer is bittersweet, but embracing the new school year can lead to so many good things. The return of a routine can help you recommit to healthy eating, getting better sleep, and tending to all the things you put aside while making the most of your kid’s vacation. To help get you back on a healthier track, we’ve put together a guide filled with “Simple Swaps For a Home Detox” (p. 13). In it you’ll discover the common household items that may be putting your family’s health at risk and the non-toxic replacements you should be using. For those wanting to overhaul their eating patterns to better ward off disease and heal our planet, don’t miss “Raising Plant Based Eaters” to get the whole family involved (p. 26). For many families, heading back to school also means hitting the fields for the fall sports season. I distinctly remember the excitement of volleyball preseason each year, reconnecting with friends I hadn’t seen all summer, working on my skills, and engaging in friendly competition. The benefits of youth sports are many, but if the game is taken too seriously, especially by parents, the fun may surely fizzle out. In this issue, we explore the added pressure many young athletes face and hear from experts on how to keep the fun in playing sports (p. 15). Don’t miss our other fun features, including “Love Your Lunch,” for healthy ideas to take to the cafeteria (p. 19) and “Hot off the Press” for our favorite books from 2019 (p. 9). For new parents, the “4 Month Sleep Regression Survival Guide” from sleep-expert Carolynne J. Harvey is a must read (p. 11). From our KIWI family to yours, we wish you a healthy and successful start to the new school year!
Maureen Frost Editorial Director maureen@kiwimagonline.com
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Beyond the Issue
There’s so much more to love from KIWI. Explore it all.
Hot Pins for Fall
Join KIWI’s National Take Your Parents to Lunch Day Twitter Party
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Tuesday, October 15, 2019 at 1 p.m. EST Follow @kiwimagazine on Twitter LEARN MORE
National Take Your Parents to
ay ? Lunch D Your W h a t is nal Take e’s Natio ay,
d gazin Wednes KIWI ma ch Day is n u event, L y rl to a e y Parents . At this ave 19 0 2 , a l 16 o nd h d’s scho October il h c fun ir e is visit th teria. Th parents the cafe r in fo m y e it n th u h t opport lunch wit e perfec goes th t a rs h e w ff t o u o event more ab . to learn hy lunch parents r a healt e th e g to g in tt u into p
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Celebrate with Moms Meet! Enter to win the Moms Meet 10th Anniversary Sweepstakes
Enter to win a 4-day/3-night Luxury Included®️ Family Vacation at Beaches Resorts! Plus, other great prizes from:
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It’s your chance to win
ENTER TO WIN 4 fun-filled days & 3 starry nights at Beaches Resorts in Turks & Caicos or Jamaica. It’s the ultimate getaway for everyone! Visit Beaches.com to learn more.
NO PURCHASE NECESSARY TO ENTER. VOID WHERE PROHIBITED These abbreviated rules are subject to the complete rules available at (https://momsmeet.com/event/beaches-sweepstakes/). TO ENTER: Visit (https://momsmeet.com/event/beaches-sweepstakes/) between 12:00 AM EST on 9/26/19 and 11:59 PM EST on 1/31/20 and complete and submit online entry form. OPEN TO: U.S. residents of the 50 United States and District of Columbia (excluding Puerto Rico and all other U.S. territories and possessions outside of the US) age 21 or older as of date of entry. Odds of winning depend on number of eligible entries received. PRIZES: Grand Prize (1): 4 day/ 3 night Beaches Resorts Luxury Included® Vacation for two adults and two children (15 and under) to the winner’s choice of resorts. (ARV: $5,000). 2 First Prizes: a VitaCup Functional Four Starter bundle (including all of VitaCup functional coffees and teas along with the single serve coffee brewer) (ARV $169.95 each); 2 Second Prizes: a Baby Brezza® One Step™ Baby Food Maker Deluxe (ARV:$ 129.99 each); 4 Third Prizes: PlusCBD Oil™ 2oz 750mg Peppermint Gold Drops (ARV $89.95 each); and 4 Fourth Prizes: a aafooz meditation cushion and plush animal (ARV: $49.99 each). Total ARV All Prizes: $6,151.64. Grand Prize includes $500 towards airfare provided by Sponsor. SPONSOR: May Media Group LLC. SM, ©2019 May Media Group, LLC. All rights reserved.
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What’s New
What’s Hot
What’s Wow
THE NEW REALITY OF PHOTO CREDIT: SHUTTERSTOCK
CLIMATE
APARTHEID “[Climate change] could push more than 120 million more people into poverty by 2030.” – PHILIP ALSTON, UN SPECIAL RAPPORTEUR ON EXTREME POVERTY AND HUMAN RIGHTS)
A recent report from the United Nations Human Rights Council lays out the devastating consequences climate change will have on impoverished people. Those living in poverty, who are the least responsible for the global emissions causing climate change, will be the most impacted. While the rich can use their means to escape the dire consequences of overheating, flooding, food shortages, and conflict, those in poverty will have less resources to protect themselves. The report states, “Even under the best-case scenario, hundreds of millions will face food insecurity, forced migration, disease, and death. Climate change threatens the future of human rights and risks undoing the last fifty years of progress in development, global health, and poverty reduction.”
7 kiwi Fall 2019
editor’s pick
Now KIWI
Baby Food That Combats Climate Change Want to give your baby the best nutritional start while also doing good for the planet? Each ingredient of White Leaf Provisions Organic Biodynamic Baby Food is grown without synthetic chemicals using regenerative farming practices that can help heal the Earth for future generations. (Starts at $38 for a 12-pack, amazon.com)
Why is the fertility rate declining in the United States? A recent survey from The New York Times cited financial issues amongst the top concerns swaying the younger generation from having more kids.
64% 54%
Source: The New York Times & Morning Consult survey 2018
49%
Child care is too expensive
Want more time for the children I have
Worried about the economy
44%
Can’t afford more children
Top Reasons for Not Having Kids
43%
Waited because of financial instability
Back-To-School Buy: Eco Edition Start the school year off right with sustainable supplies like the Out of the Woods Mini Shopper Lunch Bag ($12.99, officedepot.com). Made with Supernatural Paper from forests where trees are responsibly harvested and replanted, this spacious bag is big enough to hold your snacks, lunch, and reusable water bottle.
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HEALTHY FAMILIES
READINGCORNER
By Amanda McAnally
When Sadness Is At Your Door by Eva Eland (Starting at $16, Penguin Random House, Ages 3–7) At any age, sadness can be scary, frustrating, and a little confusing. This beautifully illustrated picture book not only demonstrates ways for children to cope with their emotions, but for adults to tackle their struggles as well.
HOT OFF THE PRESS: Our Favorite Books from 2019 This past year alone has delivered some of the most thoughtprovoking and entertaining reads for young people. From education picture books to heart-racing fiction novels, authors are finding new ways to keep our young ones informed and inspired. Here are four of our recently published favorites.
The Sea Book by Charlotte Milner (Starting at $11, Penguin Random House, Ages 5–8) After an endless summer of beach fun, this colorful book is great for reintroducing the importance of protecting our oceans to little ones. It explores incredible marine animals, their habitats, and everything in between. Plus, it offers tips to craft your own recycled shopping bag!
Genesis Begins Again by Alicia D. Williams (Starting at $11, Atheneum/ Caitlyn Dlouhy Books, Ages 9–13) Heartfelt and powerful, this tween fiction novel explores all of the complications that come with being a middle schooler. The journey Genesis takes to love herself in her own skin will be a story many children relate to.
Explorer Academy: The Falcon’s Feather by Trudi Trueit (Starting at $10, Penguin Random House, Ages 8–12)
IMAGE: SHUTTERSTOCK
The second of seven in the Explorer Academy series, the adventure starts as students aboard the ship Orian race to solve a mystery left behind by one of their mothers. While utilizing the latest underwater tech on their mission, danger lurks at every turn in the icy northern waters off Iceland and Norway.
9 kiwi Fall 2019 Spring 2019
EMPOWERING MOMS TO RAISE HAPPY AND HEALTHY FAMILIES
SUMMIT ’19
Texas
SEPTEMBER 27–28, 2019 SHERATON ARLINGTON, TEXAS
Join like-minded moms for an incredible weekend full of amazing speakers, engaging workshop sessions, free products from your favorite healthy brands, and most importantly, fun!
REGISTER NOW
®, SM, © 2019 May Media Group, LLC. All rights reserved.
What’s hot at momsmeet.com! two she briefly wakes before (hopefully) returning to sleep. The problem arises though if your baby is used to being held, fed, or rocked to sleep up to this point. If this is her normal routine, she’s going to expect you to do those same things to help her return to sleep when she wakes throughout the night. In addition to your baby’s maturing sleep cycles, months 3 to 5 often bring about other changes that can interfere with sleep such as: • Learning to roll over
4-Month Sleep Regression
Survival Guide by CAROLYNNE J. HARVEY – Sleep Expert, Author & Founder Of Dream Baby Sleep®
Just as you’re emerging from the newborn haze and your baby is sleeping for longer stretches during the night it hits—the 4-month sleep regression. Suddenly, it feels like you’ve taken 10 steps back: your baby is taking short naps, screaming through bedtime, waking multiple times per night, and rising at the crack of dawn. Although it’s known as the 4-month sleep regression, these changes typically occur anywhere between 3 to 5 months of age. Rest assured that the sudden changes in your baby’s sleep habits are developmentally normal. Before, she’d fall asleep and almost immediately enter a deep stage of sleep. That’s why you were able to bring your sleeping newborn into a noisy restaurant or transfer her from your arms to her bassinet without her stirring. In this new stage, your baby is developing more mature sleep cycles. This means that every hour or
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• Teething • Increased awareness of her surroundings • Trying to crawl
SURVIVAL TIPS While all of the sleep woes you’re experiencing are completely normal, there are several steps you can take to help your baby (and yourself) catch some much-needed Z’s. The 4-month sleep regression isn’t just something to endure—it’s an opportunity to establish healthy sleep habits that will benefit your entire family for a long time to come. Here’s what you can do: Put your baby to bed drowsy but awake. Start putting your baby down for naps and at night when she’s drowsy (or fully awake). Give her a few minutes to work on falling asleep independently so that she has the chance to develop self-soothing skills. These may include sucking her hand or fingers, rubbing her head back and forth on the mattress, rubbing her little feet together, and more. These will become the tools she’ll use when she wakes during a nap or at night to return to sleep instead of needing you to rock, feed, shush, or bounce her back to dreamland. The better your baby is able
to link sleep cycles the more sleep you’ll both get. Make bedtime earlier. When babies are awake for too long, they enter into an overtired state. A chemical reaction occurs in which their bodies convert the sleep hormone melatonin into the stress hormone cortisol, which makes it much more difficult for them to fall asleep. Your baby’s optimal bedtime depends on the quality of her daytime sleep. If her naps were less than 60 minutes or she skipped the third nap, then lean on an earlier bedtime. If her first two naps were an hour or longer and she took a third nap, then putting her down between 6:30 p.m. to 7:30 p.m. is appropriate. Ramp up tummy time during the day. Babies often practice new skills in the safety and comfort of their crib. That’s not so cute, though, when your baby is attempting to roll over in her crib at 2 a.m. instead of sleeping. Increase her tummy time sessions during the day to help her master this skill so it won’t take such a toll on sleep. Aim for three tummy time sessions per day lasting 10 to 15 minutes each. This will help her build those core, tummy, and neck muscles needed to roll independently. Remember that once she’s able to roll, it’s no longer safe to swaddle for sleep.
Hear Carolynne Harvey speak at the
SUMMIT ’19
Texas
Carolynne Harvey will be speaking at this year’s Moms Meet WOW Summit, happening in Arlington, Texas on Saturday, September, 28, 2019. In her sought after sleep workshop, you’ll learn the tools needed to improve your family’s sleep. Carolynne will share why your baby isn’t sleeping, how to prevent night waking and early rising, nap schedules by age, and more—so that you can finally get some rest.
You Can Do This As difficult as the 4-month sleep regression is, your baby is making major leaps during this period. The sleep struggles during this time are real, but taking the steps above will help you both get more rest and make this exciting stage that much more enjoyable.
BUY WOW SUMMIT TICKETS
Don’t miss Carolynne Harvey share her crucial sleep knowledge and answer all your sleep questions during her Facebook Live on the Moms Meet page, happening October 3, 2019 at 2 p.m. EST.
Connect with us:
facebook.com/MomsMeet
@momsmeet
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12
BY MAUREEN FROST
Simple Swaps
Home Detox FOR A
While you may not be able to see or smell them, harmful chemicals lurk in your home in unsuspecting places. Many household chemicals can affect your breathing, irritate your skin and eyes, and cause long term harm to your reproductive, endocrine, and immune systems. According to the Children’s Environmental Health Network, “Kids are especially vulnerable to toxic chemicals because their bodies and organs are still developing.” With a little effort, these simple swaps can totally transform your space into a safer, less toxic environment. PRIORITIZE AIR PURITY The air inside your house can be 2–5 times more toxic than the air outside according to the Environmental Protection Agency (EPA). While you swap out unsafe products and habits, simple practices focused on cleaning the air indoor will make a big difference. 1. Let fresh air in. Open your windows and doors whenever you can. 2. Purify with plants. Detoxify the air through photosynthesis. Start with a Chinese evergreen, which removes a variety of contaminants from the air. 3. Replace air filters every three months. And make sure your HVAC is working properly.
13 kiwi Fall 2019
DITCH THIS TIP choose “fragrancefree” products instead of “unscented” varieties that may contain fragrance to mask chemical smells.
Check out the EWG Skin Deep Cosmetics Database and The Campaign for Safe Cosmetics to see how your products measure up to their safety standards.
DID YOU KNOW? Your shoes can bring pesticides, dirt, dust, and debris carrying harmful bacteria like E.coli and C.diff into your home. Going shoe-free indoors is especially important if you have little ones crawling on the floor.
SWITCH TO THIS
Candles (both scented and unscented) and artificial air fresheners that may contain added fragrances and harmful chemicals
Fresh flowers, an indoor herb garden, or sliced citrus simmered in hot water for natural fragrance
Chemically-laden household cleaners with ingredients like chlorine bleach, ammonia, triclosan, 2-butoxyethanol, sodium hydroxide, and perchloroethylene (PERC)
Peroxide-based bleach products, castile soap, baking soda, lemons, white vinegar
Personal care products with ingredients like phthalates, parabens, ethanolamine compounds (MEA, DEA, TEA, and others), formaldehyde and formaldehyde releasers, coal tar, and artificial fragrance
Natural personal care products
Plastic storage containers and bottles
Glass baby bottles with silicone sleeves, glass or silicone food storage containers, and reusable glass or stainless steel water bottles and coffee mugs
Shoes in the house
A shoe storage system by the door
Chemical pesticides
Indoors: focus on cleaning up or cutting off the source attracting the pests Outdoors: opt for natural repellents that you can plant like mint and marigold to ward off squash bugs and tomato worms
Check out the EPA Safer Choice for product recommendations.
Look for labels like “fragrancefree”, organic, and non-toxic. Pay close attention to the ingredient list for green washing.
DIY NATURAL HOUSEHOLD CLEANER Liquid castile soap + ¼ cup baking soda 1. Add enough liquid castile soap to the baking soda to make a creamy mixture. 2. Use a sponge to clean the surface, then rinse well.
[This story contains an Amazon affiliate link.]
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GER KISSIN Y S S I R BY CH
15 kiwi Fall 2019
If you google “Parents ruining sports for kids,” a myriad of articles will appear. Whether they’re brawling on the field over an unfair ruling, as happened this summer in Colorado, or pushing their kids to the brink of collapse, many parents have gotten carried away. The pressure they put on their children to perform and succeed has taken the joy out of competing. The purpose of sports has always been to bring athletes together for exercise and team bonding. They offer valuable developmental lessons, too, like problem solving, communication, and the importance of keeping commitments. But above all else, sports are meant to be fun. OVERCOMMITTED AND OVERSCHEDULED Playing pick-up games with neighbors and friends outside of an organized league was the norm a generation or two ago, but times have changed. Now, kids arrive home from school, quickly finish homework, and pile back into the car to be taxied from practice to practice. The typical weekend for many modern families is consumed by a grueling lineup of practices and games. This leaves little room for spontaneity, adventure, and the pure joy of a day with no itinerary—three things youth truly need. Similarly, sports used to take place in a single season, but many have become year-round commitments with offseason conditioning and participation in both school and club teams. This can lead to injuries and burnout, not to mention the mounting financial burden put on these families, especially with multiple sports going at one time. HOW DID WE GET HERE? Many factors could be at play in this progression. Parents today are acutely involved in their kids’ lives. The pressure (and there’s plenty) to provide the best for their children could be subsequently negatively affecting their kids’ experience on the field. Some may also be living vicariously through their kids who show athletic promise, wanting them to have something they did not. For many, striving for a college scholarship
to offset those astronomical tuition fees is a big motivating factor. All in all, winning has just taken too much priority over learning and having fun. THE NEED TO SUCCEED Whatever the reason, this pressure leads players to feel maxed out and cause some to quit prematurely. “Pressure to succeed can lead to burnout at an early age and play a significant role in why 70% of kids quit sports by age 13,” says Eric Bean, PhD, CMPC and executive board member of the Association for Applied Sport Psychology. Additionally, there can be many negative effects associated with pressure to succeed including increased anxiety and extrinsic motivation to engage in more risk-taking behaviors, Bean says. So how do we change the current climate of immense pressure on young athletes to win and succeed? We reached out to a few youth coaches and referees for their advice.
erican of Am 0 to % 0 6 than $1,20 More ies spend annually famil per child 0% of 0 ;2 $6,00 th sports 12,000 u $ on yo shell out ild. s e ch i famil ually per n an E IBUN GO TR A IC H C –THE
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2.
Set expectations early
3.
Promote a healthy balance
To help eliminate unnecessary pressure and sideline distractions, it’s important to set expectations for parents and players before the season starts says Adam Doyle, U10 (Under 10) boys and U13 girls soccer coach. He suggests preparing parents for the season by discussing acceptable sideline behavior, requesting a cooling-off period before approaching coaches, and explaining the difference between fair play time and equal play time.
Finding the right mix between competitive sports and giving your kids the freedom to have fun is key for healthy development says Bean. He advises that parents offer their children the ability to play sports without the direction of coaches or parents. Let them get dirty and play to have fun, not to win. Many experts also advise against children specializing in a specific sport at a young age. Instead, they suggest kids try multiple sports to learn what they enjoy most and diminish the risk of overuse injuries and burnout.
4.
1.
Let kids just play
“It is important to remember that it is only a game that is meant to be fun.” says Taylor Check, U8 soccer referee. Over the years, she’s had her fair share of parental interference, with some leading to removal from the field. “Parents sometimes take it a little too far. This causes unnecessary arguments that only delay the game. The kids just want to play the game.” Likewise, Shane Rineer, first assistant coach for Drexel University men’s soccer team recommends parents “Let their son or daughter go at their own pace.” From his experience, children fall out of love with the sport not because of the sport but because of the pressure their parents put on them. Instead, focus on their enjoyment while on the field and let their performance and the outcome take a back seat.
17 kiwi Fall 2019
Continue getting them involved
Without all of the drama and undue pressure, participation in team sports can offer valuable physical and psychological benefits. “On an individual level, participation in team sports has been shown to boost self-esteem, increase a sense of belonging, and reduce the likelihood of depression,” shares Bean. Likewise, Doyle and Rineer have witnessed their players cultivate friendships and learn the importance of commitment, healthy competition, conflict resolution, and trusting others through being a part of the team. Overall, Bean reminds us of the 5 C’s when it comes to youth development: competence, confidence, connection, character, and caring. Involvement in sports can help foster these in our children. At the end of the day, “the goal is to develop the child, not just the athlete.”
Love Your Lunch Kelly By Karen
19 kiwi Fall 2019
Boring lunch fare, be gone! This school year, send your kid off to the cafeteria with a lunch box filled with vibrant flavors, fresh ingredients, and betterfor-you options.
For more healthy and delicious meal ideas, check out Kelly’s recipes at Seasonal Cravings.
Crunchy Asian Chicken & Veggie Wraps Easy to eat and bursting with flavor, these wraps offer a fun crunch your littles will love.
Materials
Makes
Nutrition 620 calories, 22 g protein, 55 g carbs, 5 g fiber, 7 g sugar
SANDWICH PAPER
Ingredients SAUCE
cup natural almond or sunbutter 1 Tablespoon low sodium soy sauce or tamari ½ cup water 1 teaspoon rice vinegar ¼ teaspoon ground ginger
1/3
WRAP
2 large burrito sized wraps 1/3 cup sliced peppers 1/3 cup sliced cucumbers 1/3 cup sugar snap peas 1/3 cup shredded carrots 1/3 cup sliced mangos big pieces of romaine lettuce 4 ounces chopped cooked chicken Cilantro
2 WRAPS
PER WRAP
Directions
1. In a small bowl, mix all sauce ingredients with a whisk. 2. Prepare your workspace with all sliced vegetables and sauce. Lay out burrito and place big pieces of romaine lettuce in the middle. Drizzle with some sauce. (Do not use too much sauce or the wrap will get soggy.) 3. Layer on peppers, cucumbers, snap peas, carrots, mangoes, and chicken. 4. Roll up the bottom of wrap first then fold the sides in. 5. Wrap in sandwich paper tightly and cut in half. 6. Serve with dipping sauce. Note: You can microwave the wrap for 5–10 seconds so that it’s more pliable and less likely to tear.
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Colorful Couscous Salad This simple yet filling salad is perfect to pack for the whole family.
Makes
Nutrition 499 calories, 17 g protein, 67 g carbs, 11 g fiber, 7 g sugar
4 SERVINGS
Ingredients SALAD
1 cup Moroccan style couscous 1 cup chicken or vegetable broth ½ cup halved grape tomatoes ½ cup sliced cucumbers 1 cup rinsed garbanzo beans ¼ cup crumbled feta cheese Chopped parsley (optional) DRESSING
4 Tablespoons olive oil 2 teaspoons balsamic vinegar (or rice vinegar) Salt and pepper to taste
PER SERVING
Directions
1. In a medium pot, bring 1 cup of broth to a boil. 2. Add 1 cup of couscous, stir and immediately remove from heat. 3. Cover with a lid and let sit for five minutes. 4. Remove lid and carefully fluff with a fork. Let cool. 5. In a small bowl whisk all dressing ingredients together. 6. Add vegetables and feta cheese to couscous. 7. Add more salt and pepper to taste. 8. Pack in a reusable glass or stainless steel container. Dress the salad just before eating.
21 kiwi Fall 2019
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23 kiwi Fall 2019
KIWI recom men ORGA ds NIC ingred ients
Stackable Sandwich Kabobs Say goodbye to the same old sandwich routine with this fun take on classic kid fare.
Materials
Makes
Nutrition 499 calories, 17 g protein, 67 g carbs, 11 g fiber, 7 g sugar
2–4 WOODEN SKEWERS
Ingredients
2 slices of whole wheat bread (toasted or untoasted) 2 slices of turkey 6 cherry tomatoes cheddar cheese, cubed lettuce 1 Tablespoon honey mustard (if desired)
4 KEBABS
PER KEBAB
Directions
1. Cut the bread and turkey into quarters. 2. Place all items alternately onto skewers. (If skewers are long, they may be broken in half evenly.) 3. Pack the honey mustard on the side for dipping. Pro tip: Because these kabobs are undressed, they can be made ahead and kept in the refrigerator overnight.
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Give Your Kids the Support They Need to Go Back to School
D
TI F ER IE
UT
EE
NSF
GL
Doctor Developed
Mix with Food & Drink C
Supports Immune System
EN-FR
Gluten-Free
@ c h i ld l i f e e s s e n t i a l s Learn more at www.childlifenutrition.com
HEALTHY FAMILIES
NUTRITIONNOW
By Maureen Frost
Raising Plant-Based Eaters When you picture an average American child’s diet, you may see visions of chicken nuggets, macaroni and cheese, and peanut butter and jelly on white bread dance in your head. Despite parents’ best efforts, little ones can often have a narrow palate that may not be providing them with the optimum nutrition to grow strong and avoid disease. Starting your children on a whole-food, plant-based diet can provide them with all the nutrition they need without any of the junk and processed ingredients that can harm them. The standard American diet (aptly abbreviated as SAD) is high in animal fats, dairy, and processed foods that contain preservatives, artificial ingredients, and an abundance of sugar and sodium. This way of eating has led our country
to widespread chronic illness, heart disease, cancer, obesity, and type 2 diabetes. Research has shown that the groundwork for these diseases starts in early childhood, while some say it even begins in the womb. The good news is, studies show that switching to a whole-food, plant-based diet has the power to reverse, stop, or slow down these chronic diseases.
Rip and Jane Esselstyn, authors of The Engine 2 Cookbook
To learn more, we enlisted Rip and Jane Esselstyn, the brother and sister team behind The Engine 2 Cookbook, to teach you the benefits of incorporating a whole-food, plant-based diet into your family’s lifestyle. As leaders in the movement with over 30 years of plant-based eating under their belts, they share the methods behind how they raised passionately plant-based kids. Benefits of a Plant-Based Diet for Kids Inspired by their father Dr. Caldwell B. Esselstyn, Jr.’s groundbreaking research on plant-based nutrition and disease, both Rip and Jane have raised their children to eat this way. They agree that the earlier you can get your kids to eat plant-based whole foods the better off they will be. Furthermore, they say, it will give them the foundation to create healthy choices towards plant-strong foods (a term coined by Rip) and away from weak foods, like dairy and meat.
EAT whole, unrefined, or minimally refined foods
Whole-Food, Plant-Based Diet
Whole grains
Vegetables
Legumes
Tubers
AVOID animal products and highly refined foods Oils
Bleached Flour
Meat
Sugar
PHOTO CREDIT : PEXELS
The Makings of a
Fruits
Dairy
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Get Your Kids Onboard It’s likely that your kids already enjoy a lot of meatless foods, so it’s not necessary to make a big announcement about transitioning to a plant-based diet. Instead, Rip and Jane suggest taking the foods that your kids love and making some smart, simple substitutions. For starters, choose brown rice over white rice. Go 100% whole grain with your pastas, breads, and tortillas. Ditch the conventional peanut butter for one without oil and sugar. Opt for non-dairy milk when serving cereal. And lastly, swap out the cheese for nutritional yeast. Including your kids in the cooking can also help them get excited for what they are about to eat. Jane and her kids love to cook together. Many of their favorite recipes can be found in the pages of The Engine 2 Cookbook. For Rip, persistence and creativity was key to getting his kids to eat healthy when they were young. He suggests that even if your kids don’t eat the good stuff at first, parents should continue to present them with healthy options. For his kids, broccoli was a challenge until he bet them they couldn’t eat the broccoli with their toes—and just like that, they were hooked.
How to Stock a
Plant-Based Kitchen PURCHASE FRESH: fruits, veggies, herbs, non-dairy milk
STOCK THE FREEZER: frozen fruits, veggies, and prepared grains
BUY IN BULK: beans, cereal, flour, grains ADD FLAVOR: Salsa, peanut butter, vinegar, ketchup, mustard, and BBQ sauce
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Why Go Plant-Based? Your Body
A whole-food, plant-based diet can prevent disease from forming, help you attain a healthy weight, and give you increased energy.
The Environment
The United Nations Food and Agriculture Organization (FAO) estimates that animal agriculture accounts for 14.5% of all greenhouse gas emissions worldwide, while the Worldwatch Institute puts the damage as high as 51%. Experts across fields suggest reducing your intake of animal products will reduce emissions.
Your Wallet
A whole-food, plant-based diet allows you to buy staples like beans, brown rice, and quinoa in bulk, cutting down on your out-ofpocket expense. Other cost-cutting tactics include shopping seasonally, buying your fruits and vegetables locally, and cooking at home. A study published in the Journal of Hunger & Environmental Nutrition who compared a weekly meat-filled menu to a plant-eater’s, noted a yearly discount of $750 for non-meat eaters.
PHOTO CREDITT : PEXELS
Make the Switch, Easily While transitioning to a whole-food, plant-based lifestyle can seem daunting, Jane and Rip have learned to streamline the process. Tactics like batch cooking your grains and potatoes or doubling a recipe for sauces and dressings can supply your brood with a solid base for the week. For Rip’s family, prepping their kitchen equipment and ingredients beforehand, so that all they have to do is turn the stove on, is key for their mealtime success.
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containers are best for storage and reheating as many plastic containers can be sources for BPA exposure. You can also opt for microwave and dishwasher safe silicone storage bags to pack in your kid’s lunch bags. Buy a few at a time if the investment is too much all at once.
Slice, dice, and store Cutting veggies can be By Maureen Frost With busy school days and evening activities back in full force, it’s time to rev up your meal prepping skills in order to stay healthy (and sane!)
Make a plan Call all the
mealtime decision makers into the room and start charting out your meals, including breakfast, lunch, dinner, and snacks for the week. Once you have this down, put together a grocery list sectioned out by categories like produce, dairy, grains, etc. so it’s easier to navigate the store efficiently.
Tag team the shopping and prepping While the idea
of shopping, prepping, and cooking for the whole week at once can be daunting for one person, split up the responsibilities with your partner. If you are solo, split the shopping trip and meal making into two different days.
Invest in good containers Having enough
food storage containers is key to meal prep success. Glass
29 kiwi Fall 2019
time-consuming if you try to do it every night. Instead, chop up all your produce in advance so that you can pull out what you need quickly for each meal. This practice is a salad-making savior.
Batch cook Make all the protein
and grains you will need for the week at once so that you can pull out the prepared ingredients when you need them. The key to easy meal prep is to tailor your menu around ingredients that can function in multiple recipes. Your brown rice could be a stir-fry one night, a burrito the next, and a side dish the following.
Utilize the slow cooker
There’s nothing better than setting and forgetting your food as it cooks into a tender delicious feast by the end of the day. Be sure to double the recipe to reap the benefits for multiple days.
Don’t forget the snacks
Keep hunger at bay for you and the kiddos with easy-to-grab nutritious snacks already perfectly portioned. Nuts, hummus and veggies, apple sauce, yogurt—these are all quick and simple bites to pack for your long days out of the house.
National Take Your Parents to
Brought to you by
OCTOBER 16, 2019
GET INVOLVED! Every day, your child’s school works hard to serve up a healthy lunch for their students. Now’s the chance to learn just what goes into getting those nutritional meals onto kids’ trays. On National Take Your Parents to Lunch Day, parents across the country will visit their child’s school and have lunch with them in the cafeteria. Find out how to kickstart this event at your school by visiting kiwimagonline.com/lunchday!
CLICK HERE TO LEARN MORE
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Chiropractor in Glen Cove, NY
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INSEASONNOW
by Amanda McAnally
CARROTS WHY WE LOVE THEM: Not only are carrots full of vitamins, minerals, and fibers, but they also offer a rich source of beta carotene and powerful antioxidants. Carrots help prevent tooth decay and improve the health of your eyes, hair, and nails.
HOW TO CHOOSE THEM: Look for bright orange carrots that feel firm to the touch with smooth skin. The larger the carrot, the sweeter it will be. Avoid ones that are limp or black near the tops.
HOW TO STORE THEM: Remove the leafy tops as soon as you can and wrap the carrots in a damp paper towel. If you want them to last longer, store your carrots in a container of water in the fridge for up to a month.
DELICIOUS WAYS TO USE THEM: Slice your carrots up and add to a fresh salad, bake into carrot chips for a healthy snack, or pair them with hummus or a healthy dip. Whether you’re in the mood for a delicious carrot cake or a quick raw snack, carrots are the perfect addition to any recipe in need of a powerhouse veggie.
Pineapple-Carrot Bliss
Edamame Carrot Falafel Pitas
Carrot Cupcakes
Head to kiwimagonline.com for more healthy and delicious recipes.
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