KIWI Magazine – Spring 2020 by May Media

Hidden dangers of forever chemicals

Is CBD right for you?

3 Simple & Healthy INDIAN RECIPES

Is your diet

HELPING OR HURTING

climate change?

What to do when YOUR

CHILD ACTS OUT

Raise kids who love to cook

SPRING 2020

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Contents KIWI

Spring 2020

Fresh & Simple Meals (p. 22)

FEATURES 29 PEACEFUL PARENTING

SOLUTIONS WITH DR. LAURA MARKHAM

Tangible solutions for everything from tantrums to time-outs

22 SIMPLE MAKE-ATHOME INDIAN MEALS

13 HOW TO EAT TO SAVE THE PLANET

Vibrant flavors and straight-forward recipes

Evolved eating habits to heal our warming planet

BY CHETNA MAKAN

BY MAUREEN FROST

16 CBD

101

Learn everything you need to know before trying CBD oil BY MAUREEN FROST

33 CREATE A REGENERATIVE GARDEN AT HOME Upgraded gardening techniques to fight climate change BY MAUREEN FROST

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Contents KIWI

KIWI On-The-Go

ClimateFriendly Foods

Read KIWI magazine anywhere, anytime, on your tablet or mobile device with the Issuu app.

Peaceful Parenting

IN EVERY ISSUE 4 EDITOR’S LETTER 5 BEYOND THE ISSUE 7 KIWI NOW

9 WHAT’S HOT AT MOMSMEET.COM 37 IN SEASON NOW: MANGOES

12 READING CORNER

ON THE COVER CBD OIL 101

3 kiwi Spring 2020

CLIMATE-FRIENDLY DIET

HEALTHY INDIAN RECIPES

FOREVER CHEMICALS EXPLAINED

4 KID-FRIENDLY COOKBOOKS

PEACEFUL PARENTING

PHOTO CREDIT: DANIELLE MCDERMOTT

EDITOR’SLETTER

ight before my eyes, Declan, my baby, is turning into a toddler—walking, talking, calling his friends on his (toy) cell phone. While we cheer on the milestones and cherish every moment, I can already see him dealing with the big emotions of growing up. With this age also comes brand new power struggles that we are learning to navigate together. That’s why my talk with Dr. Laura Markham for our feature, “Peaceful Parenting Solutions: What to Do When Your Child Acts Out” (p. 29), could not have come at a better time. In this story you will gain insight, like I did, on how to guide your kids from a place of connection and help them become emotionally intelligent. I don’t expect to parent perfectly through the years, but I am grateful that I have Dr. Markham’s words guiding me as I go. If you’ve heard the buzz around CBD and wonder whether it’s right for you, you won’t want to miss our interview with naturopathic physician, Dr. Aimée Shunney in “CBD 101” (p. 16). In it, you’ll discover how CBD interacts with the human body, what to look for when buying it, when to use the different forms, and so much more. For the foodies (Hey, aren’t we all!), be sure to check out “Simple Make-at-Home Indian Meals” (p. 22) for vibrant and fresh recipes that you can easily make yourself. Then head to our planet-friendly food guide (p. 13) and learn how to “Create a Regenerative Garden at Home” (p. 33). From our KIWI family to yours, we wish you a healthy and happy spring season.

See Declan in his starring role in the latest Moms Meet Mom Lab Video.

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 Spring

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For the latest crafts, recipes, and parenting advice to fit every season and celebration, be sure to follow KIWI magazine on Pinterest.

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Now KIWI

What’s New

What are they? Known as “forever chemicals”, per- or polyfluoroalkyl substances (PFAS) or perfluorinated chemicals have been in use since the 1950s and are commonly found in products meant to repel water, grease, and stains. They are persistent in the body and the environment and do not break down. Where are they found? These chemicals can be found in products like nonstick cookware, stain-resistant clothing, rugs, and furniture, food packaging like microwave popcorn bags and fast food packaging, and fire-fighting foams.

“

Why does it matter? According to the EWG, “Their presence has been linked to a variety of health harms, including increased cholesterol, multiple cancers, and weight gain. They pose additional risks for children. PFAS has been linked to low birth weight, endocrine disruption—particularly harmful in kids who are still developing—and weakened childhood immunity. A recent review by EWG scientists showed multiple studies connecting PFAS to reduced effectiveness of tetanus and measles vaccines in children.” Additionally, because these chemicals do not break down, they spread into the environment and into our waterways, contaminating what we drink, eat, and breathe. What Can You Do? Cook with cast-iron or stainless steel pots and pans, filter your water, avoid stain-resistant clothing and furniture, make popcorn on the stove and avoid fast food.

The more exercise people get, the less their cells appear to age. In a new study in Preventative Medicine, people who exercised the most had biological aging markers that appeared nine years younger than those who were sedentary. –Amanda MacMillann, Time Magazine

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What’s Wow

”

PHOTO CREDIT: SHUTTERSTOCK

PFAS Explained

What’s Hot

The United States ranked 18 in an international survey listing the best countries for raising kids, behind many European nations, Canada, and Australia. Denmark came out on top in the report which factored in safety, gender equality, green living, family friendly laws, and human rights, amongst others.

YUMMY MOCKTAILS FOR THE EXPECTING MAMA Pregnancy might mean saying no to certain drinks. Yet with Drinking for Two: Nutritious Mocktails for the Mom-To-Be, there’s plenty of delicious concoctions you can and should say yes to during those long nine months. This must-read guide from Diana Licalzi and Kerry Criss features 45 non-alcoholic, plantbased drinks that offer needed nutrients and target common pregnancy symptoms. So whether you’re looking to join in on the merrymaking or just want to unwind with a nourishing beverage, this clever roundup of recipes is for you. Drink up, mama! (Starting at $13, amazon.com)

– BEST COUNTRIES REPORT 2020 BY U.S. NEWS & WORLD REPORT AND THE WHARTON SCHOOL OF THE UNIVERSITY OF PENNSYLVANIA

This story contains an Amazon affiliate link.

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99 kiwi kiwi Spring Spring 2020 2020

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IMAGES: SHUTTERSTOCK

HEALTHY FAMILIES

READINGCORNER

4 Kid-Friendly

COOKBOOKS for

Budding Chefs

By Amanda McAnally

Kid Chef Junior: My First Kids Cookbook by Anjali Shah (Starting at $11, Rockridge Press, Ages 4–8) Children as young as four can help with this awesome and inspiring cookbook. Recipes for kids made by kids—this is a great way to introduce the art of cooking and meal prep with your little ones. With healthy options and a difficulty rating per recipe, it’s a fantastic activity for the whole family.

The Help Yourself Cookbook for Kids: 60 Easy PlantBased Recipes Kids Can Make to Stay Healthy and Save the Earth by Ruby Roth (Starting at $15, Andrews McMeel Publishing, Ages 6–12)

What better way to spring into the new season than teaching your little ones the importance of a healthy meal? Whether your kiddo is the next Top Chef or just looking to be a part of family meal prep time, there’s nothing like a family dinner prepared and shared by everyone. To jump start your next big food adventure, here are four of our favorite kidfriendly cookbooks. Little Helpers Toddler Cookbook: Healthy, Kid-Friendly Recipes to Cook Together by Heather Wish Staller (Starting at $10, Rockridge Press, Ages 1–4) If you’re just starting out, Little Helpers Toddler Cookbook is clever in its approach to safe kitchen practices, tips, and tricks. Parents can feel good about introducing healthy recipes to their kids with these silly and fun recipes, and kids will want to eat them in an instant.

Most kids struggle with eating fruits and vegetables, but did you know they’re more likely to eat them within meals they make themselves? This colorful and informative cookbook breaks down the plant-based barriers and allows kids to not only read about the importance of healthy foods, but eat them, too!

The Forest Feast for Kids: Colorful Vegetarian Recipes That Are Simple to Make by Erin Gleeson (Starting at $18, Abrams Books for Young Readers, Ages 8–12) This cookbook features easy-tofollow recipes written for kids and gorgeous photography to inspire the whole family to dig in. Plus, you’ll also get party ideas, pictorial instructions, technique tips, and so much more.

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How to Eat to

Save the Planet By Maureen Frost

What we eat not only affects our health, but the health of our planet. According to Harvard’s School of Public Health, “Current food production is already driving climate change, biodiversity loss, pollution, and drastic changes in land and water use.” Likewise, the UN reports that roughly one fifth of the world’s greenhouse gas emissions are created by agriculture and land use. With the effects of climate change already upon us, it is becoming even harder for rapidly growing global populations to produce enough food to feed themselves. On the bright side, research shows that communities can make a big environmental impact through small changes to their diet without compromising on health.

The Solution? A Planetary Health Diet Outlined by The EAT-Lancet Commission (EAT), this diet is good for people and the planet. The EAT-Lancet Commission on Food, Planet, Health is an international group of 38 scientists working to find solutions for a healthy sustainable diet to feed a future population of 10 billion people within the limitations of our planet.

13 kiwi kiwi Spring Spring 2020 2020 13

What’s on the plate?

What Else To Consider For A ClimateFriendly Diet

A diet high in whole plants, low in processed foods, and low or free of meat.

Choose organic food grown by regenerative practices without pesticides that focus on soil health and carbon drawdown.

“Meat can stay on our plate, but plants need to be the new main course.”

Buy local, in-season produce to cut down on air pollution and greenhouse gases.

According to EAT, this flexible eating guide that avoids refined grains, highly processed foods and added sugars, is easily adaptable to your individual needs. While vegan and vegetarian diets are healthy options on this plan, meat and dairy are still okay in small amounts.

Avoid highly-processed foods devoid of nutrition made with GMO ingredients. Cut down on your food waste by meal planning, utilizing scraps, and composting.

Why eat less meat? Not only is meat production a high contributor to greenhouse gasses and water and land usage, but a high-meat diet contributes to poor health and increases your risk for obesity and disease.

Did you know 1/3 of all food produced is wasted?

Adapted from EAT

What’s on the plate? Half a plate of fruits, vegetables and nuts. The other half consists of primarily whole grains, plant proteins (beans, lentils, pulses), unsaturated plant oils, modest amounts of meat and dairy, and some added sugars and starchy vegetables.

WHOLE GRAINS

STARCHY VEGETABLES

DAIRY FOODS

FRUIT AND VEGGIES

ANIMAL-SOURCED PROTEIN

PLANTSOURCED PROTEIN

UNSATURATED PLANT OILS ADDED SUGARS

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PlusCBD DOES THIS STUFF EVEN WORK?

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CBD 101 BY MAUREEN FROST

Hemp-derived CBD has exploded in popularity in recent years, popping up in recipes, at health food stores, and beyond, leading many to wonder what the hype is all about. To enlighten us on all things CBD and dispel any misconceptions surrounding it, we’ve tapped naturopathic doctor and medical advisor to CV Sciences, maker of PlusCBD Oil, Aimée Shunney. From its origins to its benefits and dosage recommendations, you’ll learn everything you need to know about adding CBD to your wellness routine.

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WHAT IS HEMP-DERIVED CBD? CBD can be found in hemp oil, marijuana oil,

UNDERSTANDING THE ENDOCANNABINOID SYSTEM

or on its own as isolated CBD. The legal difference

This cannabinoid–receptor relationship is the

between marijuana and hemp is based on how much

cornerstone of the endocannabinoid system (ECS). The

delta-9-tetrahydrocannabinol (THC), the intoxicating

main purpose of the ECS is to maintain homeostasis in

compound that produces the “high” feeling, it contains.

the body. Dr. Shunney explains, “Our body is constantly

Only cannabis products with less than 0.3% THC, like

responding to internal and external stimuli that’s

hemp-derived CBD, can be classified as hemp. All

telling us that we have to adapt.” Whether we are

those with a higher percentage of THC are considered

hungry (internal) or just handed a major project at

marijuana. Because of hemp’s very low levels of

work (external), the ECS helps us adapt by controlling

THC (some CBD brands boast 0.0% THC), it does not give you the “high” effect. Hemp, unlike marijuana, is considered federally lawful. A little history. Use of Cannabis as a medical treatment dates back at least 7,000 years. Cannabidiol

WHAT IS A CANNABINOID? A set of chemical compounds that interact with the body’s cannabinoid receptors, found in every organ of the body. Our body makes our own endocannabinoids, while the Cannabis plant makes phytocannabinoids (synthesized by plants), like CBD and THC.

(CBD) was only recently discovered in the 1940s as a unique cannabinoid from the Cannabis Sativa L. plant. It took until the 1990s for scientists to uncover

DID YOU KNOW? There are at least 100 cannabinoids in the Cannabis plant; CBD and THC are the two most well known.

the true importance of cannabinoids when it was confirmed that humans have receptors in our bodies that respond to them. These cannabinoid receptors can be classified as CB1, which are found mostly in the brain, and CB2, which are found mostly within the immune system.

HEMP-DERIVED CBD

our fight or flight response, impacting our endocrine function, the immune system, and inflammation. “The endocannabinoid system is an incredibly important system to help us function on a moment-to-moment, day-to-day basis,” says Dr. Shunney. “In fact, many

OTHER CBD

Federally lawful

Legality up to individual states

Contains less than 0.3% THC

THC levels unknown

Can be purchased online or at a health food store without a prescription

Can be purchased at a marijuana dispensary with prescription

17 kiwi Spring 2020

scientists are calling the endocannabinoid system

stability—these are all areas where CBD might help

the ‘master control system’ because of those very

to balance the endocannabinoid system, which can

reasons.”

make all of those things work better.”

The pitfalls of our modern, busy lifestyles, like

“[CBD] impacts how we perceive and respond to

poor eating habits, too much processed food, a lack

stress via its effects on the ECS, potentially altering

of adequate sleep, and excessive stress, can push

what we react to, how big our reaction is, and how

our ECS out of balance. So now, the system meant

quickly we recover,” Dr. Shunney also notes. Many of

to balance us and help us adapt to change is also

her patients who take CBD report feeling more calm

out of balance. This can lead to both emotional and

and relaxed, “like better versions of themselves.”

physical health issues.

THE MANY USES OF CBD While scientists continue to learn more about CBD ENDOCANNABINOID SYSTEM

and its benefits, there’s much to be excited about.

Endocannabinoids we make ourselves

study, “Modulating ECS activity may have therapeutic

Enzymes that produce and degrade them

Cannabinoid receptors found throughout the body that interact with them

According to a 2013 National Institutes of Health potential in almost all disease affecting humans, including obesity/metabolic syndrome, diabetes and diabetic complications, neurodegenerative, inflammatory, cardiovascular, liver, gastrointestinal, skin diseases, pain, psychiatric, disorders, cachexia, cancer, chemotherapy-induced nausea and vomiting, among many others.” Dr. Shunney, whose practice mainly focuses on women’s health, hormone balance, functional

HOW DOES CBD HELP?

endocrinology and general medicine, recommends CBD oil to her patients with sleep, stress, anxiety,

CBD, by engaging with the cannabinoid receptors

pain, and inflammation issues. Other physicians, she

in our bodies, has the ability to restore balance to

says, use it for seizure disorders, neural inflammation

our ECS. “CBD helps to balance the system meant

with lyme disease, and more.

to keep us balanced and it does that directly in the

But is it safe? “Meta Analysis from 2011 found

endocannabinoid system by impacting CB1 and

that CBD is safely tolerated in humans at doses that

CB2 receptors. CBD is able to come in and help us

are 100 times more than I would give anyone in any

be balanced and function optimally, create stress

product,” says Dr. Shunney. Therefore, she explains,

resilience, and respond well to the things that we

there is a very large window of safety for people to

are constantly being asked to adapt and respond

go up and down to find their right dosage.

to,” explains Dr. Shunney. “If CBD is going to help me balance my endocannabinoid system, then it’s going to help me with all things that make me respond better to stress. So sleep, anxiety, mood

In a recent 2018 report, the World Health Organization (WHO) states that “CBD is generally well tolerated with a good safety profile.” It also notes that limited research on humans shows no

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dependency issue, meaning it is non-addictive.

for pets because they, like us and all other mammals, have an endocannabinoid system. Her patients give

WHO CAN USE CBD? More data is needed in all of the below categories so Dr. Shunney often advises patients that usage is based on their comfort levels.

CBD to their pets for issues like arthritis and anxiety. Those Subjected to Drug Tests Individuals who must regularly submit to drug testing should avoid all hemp products, not just CBD, says Dr. Shunney. This is mainly because the drug tests are not nuanced enough yet to decipher what’s CBD and what’s

KIWI ALWAYS RECOMMENDS YOU SPEAK WITH A MEDICAL PROFESSIONAL BEFORE TAKING ANY NEW PRODUCT OR SUBSTANCE.

cannabis. Those Who Take Other Medications There is substantial data that shows interactions between isolated CBD and other medications, like anti-epileptic

Kids Having said that, Dr. Shunney explains that while not a lot of data on general use of CBD with kids is available, pediatric epilepsy is one of the most well-researched areas of CBD. She says that

drugs and warfarin (a blood thinner). At this time, there is no evidence of drug interactions with fullspectrum hemp CBD products. That being said, there is theoretical risk and anyone on medications should

isolated CBD (the prescription drug Epidiolex) has been shown to be safe and effective for children with severe epilepsy. She always leaves the decision up to parents, informing them that she has seen CBD used safely within her practice. But because it does have a small amount of THC, it comes down to their judgement. Pregnant Women Given the risks to the developing fetus, it is generally hard to do studies on pregnant women when it comes to chemical interactions. Because of this, there is no comprehensive clinical data on the effects of CBD on mom or baby. Recently though in 2019, the FDA put out a

WHAT TO LOOK FOR WHEN PURCHASING CBD  How it’s grown (Do they use pesticides and chemical fertilizers?)  Country of origin (And what are the regulations there?)  Transparency and traceability in the production process  3rd party safety testing (Look for U.S. Hemp Authority™ Certified.)  No medical claims (Any brand touting a cure for an ailment is not being honest.)

warning strongly advising against use of CBD during pregnancy and breastfeeding. The agency warns, “high doses of CBD in pregnant test animals have caused problems with the reproductive system of developing male fetuses.” It also believes that some amount of CBD will be transferred into breast milk. Because much is unknown they discourage pregnant and breastfeeding women to put themselves and the baby at risk. Pets Dr. Shunney sees CBD as a fantastic option

19 kiwi Spring 2020

ideally integrate CBD with their doctor’s support, says Dr. Shunney. “I’ve definitely seen CBD play well with other drugs, particularly antidepressants and anxiety medications as well as pain medication.” She does recommend that when adding any new medication or supplement to your routine, you do it slowly and watch carefully for any positive or negative changes.

FINDING YOUR IDEAL DOSAGE Everyone’s ECS is different, therefore every person’s ideal dosage may be different. Dr. Shunney

DIFFERENT FORMS OF CBD AND USES

recommends you, “start low, go slow, and work your way up.” When you get to the right dose for your symptom, you may feel it work in minutes, putting it in stark contrast with other natural products that take weeks to see results. That’s what she loves about CBD. “To be able to offer people solutions that are

DROPS AND SPRAYS These liquid-based forms are fast acting because they absorb into the tissue quickly. They are good for breakthrough pain, anxiety, and trouble staying asleep.

natural and that act quickly, that’s where the real game changer is,” says Dr. Shunney.

WHERE DOES THE FDA STAND ON CBD? “Since hemp was federally legalized in late 2018, we have been waiting for the FDA to create a regulatory

TOPICAL BALMS Use for musculoskeletal aches and pains and skin irritation and inflammation.

pathway for hemp CBD, but their toolbox is limited,” says Dr. Shunney. “The FDA is asserting that since CBD has already been approved as a drug, it can’t be a dietary supplement. But the CBD in prescription

ENCAPSULATED PRODUCTS

Epidiolex (approved for use with severe pediatric

Because it must be digested, an encapsulated product can be used for longer lasting effects.

epilepsy) is 99% isolated CBD vs. hemp-derived CBD extracts that contain 1–2% CBD with the rest being other parts of the hemp plant. Do those sound like apples and apples to you? My sense is that over time, the FDA will come to the same conclusion. In the interim, however, their lack of action exacerbates an environment that is already the ‘wild west’ in regards to variabilities in hemp CBD products. We need regulation now to clean up the industry and promote safety and quality for consumers.” There is hope though, says Dr. Shunney. “A bill was recently introduced to congress, HR 5587, which would fix this issue by simply amending the Federal Food, Drug, and Cosmetic Act to include hemp-derived CBD in the definition of dietary supplement. This bill

CBD GLOSSARY

FULL SPECTRUM CBD contains terpenes and a full range of cannabinoids offering the “entourage effect” from the cannabinoids working together. BROAD SPECTRUM CBD contains terpenes and a range of cannabinoids, excluding THC.

is gaining momentum with 6 bipartisan sponsors, and may very well be the shortcut we’re looking for.” Dr. Aimée Shunney is a 2019 Moms Meet WOW Summit speaker and naturopathic physician in private practice since 2001, currently at Santa Cruz Integrative Medicine in Santa Cruz, California.

CBD ISOLATE contains only CBD. All other plant matter, including THC, is removed.

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Simple Makeat-Home Indian Meals With healthy ingredients and fresh, vibrant flavors, these straightforward recipes will delight your family, offering wholesome and memorable dinners.

[This story contains an Amazon affiliate link.]

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23 kiwi Spring 2020

PHOTO CREDIT: NASSIMA ROTHACKER

KIWI recom men ORGA ds NIC ingred ients

Mango & Mint

Makes 4–6 servings VEGETARIAN , VEGAN Per serving: 75 calories, 1 g protein, 13 g carbs, 2 g fiber, 8.5 g sugar

This vibrant, refreshing salad makes a terrific accompaniment to any dish in Chetna’s Healthy Indian, whether it be vegetable, Salad chicken, fish, or dal. The mango’s sweetness½ismango, offset by the chilli kick and peeled and diced cucumber, dicedand radish add the zingy taste of mint, 1while cucumber lightness and crunch. 20–25 small radishes, quartered

Ingredients

Mango & Mint Salad

Ingredients: This vibrant, refreshing salad makes a terrific accompaniment to any dish in Chetna’s Healthy Indian, whether it be vegetable, chicken, fish, or dal. The mango’s sweetness is offset by the chilli kick and the zingy taste of mint, while cucumber and radish add lightness and crunch.

Salad ½ mango, peeled and diced 1 cucumber, diced 20–25 small radishes, quartered

1 small red onion, finely chopped

For the dressing ½ mango, peeled and chopped 1 small red onion, finely chopped juice of 1 lime 2 garlic roughly chopped Makes 4–6 cloves, servings ¼ teaspoon salt teaspoon ground Per ¼ serving: 75 freshly calories, 1 g protein, pepper 13 gblack carbs, 2 g fiber, 8.5 g sugar ¼ oz mint leaves (roughly a handful) 1 small green chilli For 1 the dressing extra virgin olive oil Tablespoon ½ mango, peeled and chopped juice of 1 lime 2 garlic cloves, roughly chopped

Directions Directions:

1. Put all dressing ingredients, except the oil, into of abowl miniof food processor 1. the Put all the dressing ingredients, except thethe oil, bowl into the a mini food and blitzprocessor to a paste.and With thetomotor running, slowly addrunning, the oil and continue to oil blitz blitz a paste. With the motor slowly add the and until the continue mixture emulsifies and becomes to blitz until the mixture creamy. emulsifies and becomes creamy. 2. Put the ingredients into a serving Add the Add dressing and tossand well.toss Serve 2. salad Put the salad ingredients into abowl. serving bowl. the dressing well. at room temperature, you like, or pop thelike, salad to chill for 10 Serve at roomiftemperature, if you orinto popthe therefrigerator salad into the refrigerator minutes to or chill so, which also great! for 10isminutes or so, which is also great!

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Makes 4 servings Per serving: 347 calories, 18 g protein, 29 g carbs, 6 g fiber, 3 g sugar

Spicy Chicken & Chickpea Curry Bake This curry features two of Chetna’s favorite ingredients— chicken and chickpeas. She makes it in an unusual way—the ingredients are combined in a saucepan first, then transferred to the oven. It’s a good method as, once the dish is in the oven, you can forget all about it until the timer bleeps. The spicing works well with the chicken, while the chickpeas give the dish plenty of substance. Serve it with rice or naan bread and yogurt.

Ingredients 8 skinless chicken pieces on the bone (may use 4 thighs and 4 drumsticks) 2 Tablespoons sunflower oil 1 cinnamon stick 2 bay leaves 4 green cardamom pods 1 teaspoon cumin seeds 10 curry leaves 2 small green chillies, finely chopped 2 onions, thinly sliced 4 garlic cloves, finely chopped

1 teaspoon ground cumin 2 teaspoons garam masala 14 oz can chopped tomatoes 14 oz can chickpeas For the marinade 1 teaspoon salt 1 teaspoon ground turmeric 1 teaspoon chilli powder 1 teaspoon ground cumin juice of 1 lime

1 teaspoon salt

Directions 1. Put the chicken pieces into a bowl and sprinkle over the marinade ingredients. Now rub the chicken pieces so they are well covered with the marinade. Leave to rest in the refrigerator for 15 minutes while you prepare the onions.

2. Preheat the oven to 350ºF. 3. Meanwhile, heat the oil in an ovenproof saucepan over medium–low heat. Add the cinnamon stick, bay leaves, cardamom pods, and cumin seeds and let them sizzle for a few seconds. Stir in the curry leaves and green chillies and cook for a few seconds more. Then, add the onions, increase the heat to medium and cook for 10–15 minutes, until the onions are golden brown.

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4. Stir the garlic into the saucepan and cook for 2 minutes, then push the onions to the side of the pan. Increase the heat to high, add the marinated chicken and cook for 3–4 minutes or until it takes on some color.

5. Stir in the salt, ground cumin, and garam masala. Next, tip in the chopped tomatoes and chickpeas, plus their canning liquid, and mix well.

6. Cover the pan with a lid or kitchen foil, transfer it to the oven and bake for 35 minutes. Remove the lid or foil and bake, uncovered, for 15 more minutes, until the chicken is cooked through. Remove the pan from the oven, cover again, and leave to rest for 10 minutes. Serve warm.

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27 kiwi Spring 2020

Makes 4–6 servings VEGETARIAN Per serving: 321 calories, 21 g protein, 51 g carbs, 24 g fiber, 3 g sugar

Black Lentils with Red Kidney Beans This is one of Chetna’s kids’ favorite lentil dishes. Cooking it with love, slowly over a low heat, brings out the flavour of the black lentils and black cardamom and results in a rich, intense, deep taste. And the best part is that it tastes even better the next day, so be sure to make a little extra. Serve it with rice, naan, or chapatti.

Ingredients 10½ oz whole black lentils (urad dal)

1 Tablespoon garam masala

3½ oz dried red kidney beans

1 teaspoon chilli powder 3½–7fl oz boiling water, to loosen, if required

Roughly 18 fl oz water, for soaking

1 Tablespoon double cream

2½ pints water 1½ teaspoons salt

rice, naan, or chapatti, to serve

4 black cardamom pods 1 Tablespoon ghee

To garnish

4 garlic cloves, finely chopped

1 Tablespoon chopped coriander

1 small green chilli, finely chopped

1 small green chilli, thinly sliced

2 Tablespoons tomato purée

Directions 1. Soak the lentils and beans in the measured soaking water for 4–5 hours.

2. Transfer the pulses and their soaking water to a deep saucepan and add the measured water, plus the salt and black cardamom pods. Bring the liquid to the boil, then cover the pan with a lid and simmer over low heat for 1 hour or until the lentils and beans are cooked.

3. In a separate large saucepan, heat the ghee over low heat, then add the garlic and chilli and cook for 1 minute. Stir in the tomato purée, garam masala and chilli powder and cook for another minute.

4. Tip the cooked lentils and beans into the pan of spices, mixing well. Cover the pan with a lid and cook over low heat for 1–1½ hours, stirring every 10–15 minutes to ensure the mixture does not stick to the base of the pan. If the lentils become too thick during cooking, add just enough of the measured boiling water to loosen the mixture.

5. Finally, when the dal is ready, add the cream and mix well. Garnish with the coriander and sliced chilli and serve immediately with rice, naan or chapatti.

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PEACEFUL PARENTING SOLUTIONS with Dr. Laura Markham

What to Do When Your Kids Act Out by Maureen Frost

arenting is one of the greatest joys you may experience in your life. But as any parent will tell you, it comes with many challenges. Once kids hit the toddler years, the power struggles emerge. Your little ones learn the complicated aspects of becoming people and you, too, learn how to respond when your child acts out. Itâ&#x20AC;&#x2122;s very easy to get overwhelmed and frustrated and turn to yelling and punishment. But you may find, though, that this path is not only ineffective, it also makes you and your kids feel miserable and disconnected. There is a better way, and it begins with Peaceful Parenting. This relationship-based parenting model, created by Dr. Laura Markham, focuses on emotional connection as the guiding force to improving the common issues many families face. A clinical psychologist and child development expert, Dr. Markham is the founder of ahaparenting.com and author of The Peaceful Parent Series. In our recent interview with Dr. Markham, she explains her approach and offers tangible solutions for everything from tantrums to time-outs.

29 kiwi Spring 2020

THE PEACEFUL PARENTING METHOD EXPLAINED The Peaceful Parenting method centers around the foundational need that all kids have to feel connected. It can be broken down into three parts: connecting with your child, coaching instead of controlling, and regulating our emotions as parents.

CONNECTION FIRST According to Dr. Markham, connection is 80-90% of parenting, while the rest is giving guidance. Connection is such a dominant portion of childrearing, she explains, because if kids don’t feel that strong bond, they won’t follow our guidance. “Your child is not going to do what you want unless they feel close with you, they trust you, and they respect you,” says Dr. Markham. “Then children want to follow our lead.” Furthermore, being close to our kids provides them with a feeling of safety, that when lacking, leaves them anxious and keeps them from thriving. Connecting with your child means showing them your support even when they mess up. This doesn’t mean we let them get away with things, says Dr. Markham, rather, “it shows that we believe in their potential to be their best selves.” Connection makes parenting better for us, too, as we get out of the relationship what we put into it. The rewards can be immeasurable and connection allows us to experience the joys of raising kids.

EMOTION COACHING Children experience big emotions just like the rest of us, and even if they feel connected to us, their feelings may get in the way of good behavior. For example, when they are tired, angry, or anxious, they may break the rules or act out. While your gut reaction could be to react with punishment, the research shows that it simply does not work, says Dr. Markham. So, instead, she reasons that coaching allows us to meet our kids needs and pinpoint what’s driving the behavior. Coaching our kids through their emotions can have powerful and positive outcomes, too. “The research is clear that kids who are coached to help them with their emotions are more successful than their peers in basically

every way,” says Dr. Markham. “They are more emotionally intelligent, they are able to self regulate, which means they are easier to live with, more successful in school, and better in relationships.”

REGULATING OURSELVES The last component may be challenging in the heat of the moment, or say in aisle three of the grocery store in front of multiple onlookers. When your child acts out, you need to first calm yourself down and regulate your own emotions so that you can respond effectively. “It’s natural to get angry at your kids,” says Dr. Markham. “Every parent gets angry at their kids sometimes. But it’s our job to be the role model. We don’t want to teach our kids that what you do when you don’t like something is to throw a tantrum. That’s what we adults do when we yell at them.” Her solution? “Instead of modeling throwing tantrums, we can model calming down.” For example, you can say, “I’m too angry to talk about this, I’m going to calm down and then we’ll talk about it.” When you are calm, you are able to coach and reconnect.

SO WHAT DO WE DO WITH OUR KID’S BIG EMOTIONS? We teach them that it’s okay to feel our feelings, no matter how big and how all-consuming they may be. “If you let yourself feel the feelings, the feelings begin to dissipate and fade,” says Dr. Markham. Furthermore, when you

“If you let yourself feel the feelings, the feelings begin to dissipate and fade.”

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Actionable Steps when Big Emotions Take Over 1. ALLOW YOUR KIDS TO FEEL THEIR FEELINGS WHILE YOU GUIDE AND LIMIT THEIR BEHAVIOR. 2. EMPATHIZE WITH THEM EVEN IF YOU DON’T AGREE WITH THE FEELINGS. 2. DELIGHT IN YOUR CHILDREN SO THAT THEY FEEL THEY ARE GOOD UNDERNEATH NO MATTER HOW MUCH THEY MESS UP.

bottle up these emotions instead of working through them, they are no longer under conscious control and may burst out when you least expect it. Through her years in practice, Dr. Markham has observed that the people who haven’t been able to experience their feelings often end up with anger management or anxiety issues. So instead, we should teach our kids that their emotions are normal and expressing them is important. Helping your child understand that feelings are okay will help strengthen their emotional intelligence, a skill that cannot be understated in importance. According to Dr. Markham, “Emotional intelligence is being able to understand and self regulate your own emotions and being able to understand somebody else’s emotions and get along with them.” This includes empathy for others, understanding their point of view, and being able to work things out with others. It’s especially important for kids to learn skills like compromise, controlling emotions, and getting along with others, she says. These skills that they are practicing on the playground are the exact skills they will need in the workplace.

PEACEFUL SOLUTIONS TO THREE COMMON QUESTIONS Dr. Markham offers guidance on these three hot topics in the parenting world.

TANTRUMS When your child is in the throws of an emotional meltdown, Dr. Markham advises you to stop, drop, and breathe. “Stop, drop your agenda, take a deep breath, and tell yourself something that will

31 kiwi Spring 2020

make you feel better.” Affirmative phrases like, “I’m a good parent,” or “It’s normal to have tantrums,” really help to put your current situation in perspective. Then, accept the feelings and try to see it from your child’s perspective with phrases like, “She must be having a really hard time to be having this meltdown.” Once you can see it from her side, you are more able to empathise and form a connection. It’s important to remember that kids in the heat of the moment aren’t acting with their thinking part of the brain and often feel out of control, says Dr. Markham. You can reestablish safety with phrases like, “I’m right here with a hug when you are ready.” Simple, yet effective. With these steps, your child learns that feelings aren’t dangerous. They also learn that while they may not get what they want, they have a mom and dad that loves and understands them unconditionally. This practice doesn’t teach your kids not to have tantrums, either. Instead, it gives them the inner tools to manage future frustration and disappointment, says Dr. Markham. These crucial skills will serve them throughout their personal, academic, and professional life.

“Once you can see it from her side, you are more able to empathise and form a connection.” TIME-OUTS This popular practice was invented in a lab as a technique to get kids to stop misbehaving, says Dr. Markham. Pediatricians then popularized the approach

as a way to keep parents from hurting their children. But what they actually do, she says, is “teach our kids that they don’t have the right to exist in our presence at that moment because they are exhibiting feelings that are not ok.” This is the exact opposite of Dr. Markham’s emotion coaching method. While many parents perceive timeouts as a way to calm kids down, our goal should instead be to help our kids understand and manage their emotions. Dr. Markham agrees that timeouts are better than spanking but says this method doesn’t help to raise an emotionally intelligent child.

Time outs are the exact opposite of emotion coaching.

What does help? A time-in. Stay with your kids in the moment and offer a hug, she says. They may not be ready to interact, but they know you are there. Then, later have a conversation (not a lecture) about what happened so that your child can connect the dots and learn their lesson.

DISCLIPINE When you hear the word discipline, most people think it means punishment, even though it really means guidance, says Dr. Markham. That’s why she uses the term “loving guidance” instead of discipline. In place of an actual reprimand, she suggests you have a discussion with your kid that sets limits and makes clear that what they did was not okay. Parents should be setting limits everyday that teach their kids the values they wish to instill in them.

DR. LAURA MARKHAM IS A CLINICAL PSYCHOLOGIST, THE FOUNDER OF AHAPARENTING.COM, AUTHOR THE PEACEFUL PARENTING SERIES, AND A 2019 MOMS MEET WOW SUMMIT SPEAKER.

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Create a

Regenerative Garden at Home by Maureen Frost

Upgrade your home garden so that it not only grows the best quality plants and produce but also benefits the planet. Regenerative Agriculture isâ&#x20AC;Ś A way of farming and grazing that cultivates healthy soil by rebuilding soil organic matter and restoring soil biodiversity. This allows you to grow nutrient-rich food while simultaneously drawing down carbon from the atmosphere to help in the fight against climate change.

It matters becauseâ&#x20AC;Ś According to The Carbon Underground, the industrial farming practices of deep tilling, monocropping, and chemical fertilizers and pesticides have changed the soil so that it can no longer effectively absorb carbon. These methods also deplete crops of their nutritional value. Utilizing regenerative practices that can capture carbon in the soil will help to rebalance the carbon in the atmosphere and cool our planet and oceans in the process. Furthermore, focusing on the health and vitality of your soil will allow the food it grows to become as nutrient-dense as possible.

33 kiwi Spring 2020

5 Steps to a Planet-Friendly Backyard

Become a compost master. Collect food scraps like fruits, veggies, and coffee grounds and garden waste like twigs, leaves, and grass clippings, along with used paper products and create a compost bin in your yard. This organic matter will eventually decompose and return the nutrients to the earth in the form of microorganisms and minerals. Dark and moist compost can be added to your garden soil to replace the use of artificial fertilizers, providing an abundance of nourishment for your plants.

Ditch the pesticides. Pesticides strip the soil of their nutrients and can seep into your food and water sources, and in turn, introduce harmful chemicals to your body. Pesticide exposure has been linked to many health issues including cancer, endocrine disorders, and respiratory issues. There are many natural alternatives that can keep pests out of your garden. Depending on what you plant, you can research natural repellents that work just as well and are healthier for your family and the planet. For example, ants and mice donâ&#x20AC;&#x2122;t like mint and marigolds repel squash bugs and tomato worms.

Utilize cover crops. Planting cover crops in your garden will add to the variety of organic matter present, thus increasing soil health. It will also protect the soil from the heat and subsequent water evaporation. This method will stave off erosion from heavy rains, support the organisms and insects living in it, and hinder weed growth. In addition, you can protect your soilâ&#x20AC;&#x2122;s surface by using mulch, wood chips, and lawn clippings.

4 PHOTO CREDIT: SHUTTERSTOCK

Plant perennials. Returning year after year, these plants grow deep roots in the soil that can help trap carbon, combat water runoff, and erosion. Employing them as cover crops will help to increase the organic content of the soil and keep the soil protected after the main crop is harvested.

Practice no-dig gardening. Everytime you dig or till soil, it disrupts the life processes happening within the ground. Instead of digging, layer on your mulch/compost so that the nutrients can do their part to commingle with the dirt below it, allowing the natural processes to continue uninterrupted.

BONUS Eating straight from your backyard helps to

cutdown on the carbon footprint associated with commercial food transportation.

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Chiropractor in Glen Cove, NY

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BEHAVIOR AND DEVELOPMENT

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INSEASONNOW

PHOTO CREDIT: SHUTTERSTOCK

by Amanda McAnally

MANGOES WHY WE LOVE THEM: Often times referred to as the “King of Fruits”, mango is high in fiber, minerals, and vitamins A and C. It is one of the most widely consumed fruits in the world for its natural boost to immune system health, as well as skin, hair, and digestive health.

HOW TO CHOOSE THEM: To find a ripe mango, squeeze gently to see if it gives. The harder the fruit, the less ripe it is. Unlike most fruit, color is not the best indicator for ripeness, so always judge by feel.

HOW TO STORE THEM: Store mangoes at room temperature to help them ripen and maintain their flavor. Once it’s ripened, place the mango in your refrigerator for up to five days. If you wish to preserve it, you can peel and cube your mango in an airtight container for up to six months in the freezer.

DELICIOUS WAYS TO USE THEM: Mangoes can add a sweet and delicious flavor to any dish. Between tropical fruit salads, delicious smoothies, and everything in-between, the possibilities are endless. Add it to tacos, serve over cooked fish, or even mix it into a yummy evening cocktail.

TRY THESE KIWI RECIPES

Shrimp, Mango, and Red Onion Skewers

Mango-Spinach Quesadillas

Orange-Mango Delight Smoothie

Head to kiwimagonline.com for more healthy and delicious recipes.

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