KIWI Magazine – Summer 2020

Sustainable bathing suits

Eco-Friendly Playroom what to buy and why

Summer Smoothies TO SIP AND SAVOR

Family SELF-CARE in the age of QUARANTINE

3 EDIBLE Science

Experiments

How to TALK TO YOUR KIDS about RACISM SUMMER 2020

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Copyright ©2020 May Media Group, LLC. All rights reserved.

Save the date August 3–9, 2020

Are you ready to rethink lunch?

Join our FREE weeklong online event to discover the big ideas and practical solutions behind sustainability, health and wellness, nutrition, and kid’s lunch.

See who’s speaking.

Dr. Leonardo Trasande NYU School of Medicine

Carolyn Williams Meals That Heal

Jessica Handy Kiss the Ground

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Contents KIWI

Summer 2020

Yummy summer smoothies (p. 23)

FEATURES 23 SUMMER

3 smoothies to sip and savor

IN A CUP

14 THE ULTIMATE ECOFRIENDLY PLAYROOM

RECIPES BY JEN HANSARD

Safe and sustainable guidelines for your play space

29 SCIENCE EXPERIMENTS YOU CAN EAT

BY MAUREEN FROST

Snack your way through these fun projects

BY EMMA VANSTONE

20 HOW TO TEACH YOUR KIDS ABOUT RACISM AND RACIAL INJUSTICE

WITH QUARANTINE Expert advice for your family’s self-care

13 HOW TO FIND AN OCEAN-FRIENDLY SUNSCREEN

A few essentials to address racism with your kids

BY MAUREEN FROST

Learn which ingredients are reef-friendly

BY ELEANOR KING

17 COPING

BY MAUREEN FROST

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KIWI On-The-Go

Contents KIWI

Sustainable bathing suits

Eco-Friendly Playroom

what to buy and why

Summer Smoothies

TO SIP AND SAVOR

Family SELF-CARE in the age of QUARANTINE

3 EDIBLE Science

Experiments

How to TALK TO YOUR KIDS about RACISM SUMMER 2020

kiwimagonline.com momsmeet.com

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

Edible crafts

29

Raising Racially Just Kids

20

IN EVERY ISSUE Sustainable bathing suits

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

Eco-Friendly Playroom what to buy and why

Summer Smoothies

9 WHAT’S HOT AT MOMSMEET.COM 35 IN SEASON NOW: BLUEBERRIES

11 READING CORNER

TO SIP AND SAVOR

ON THE COVER

Family SELF-CARE in the age of QUARANTINE

SCIENCE CRAFTS

29

SMOOTHIE RECIPES

23

ECO PLAYROOM

14

QUARANTINE SELF-CARE

17

3 EDIBLE Science

Experiments

How to TALK TO YOUR KIDS about RACISM SUMMER 2020

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BATHING SUIT PICKS TEACHING ABOUT RACISM

3 kiwi Summer 2020

8 20

PHOTO CREDIT: DANIELLE MCDERMOTT

EDITOR’SLETTER

H

ello to our wonderful KIWI community far and wide. I hope everyone is remaining healthy, safe, and sane. These are definitely trying times we find ourselves in right now.

You may be working from home while trying to homeschool or entertain your kids around the clock. It’s possible you are struggling financially or healthwise and are feeling overwhelmed by the stress of it all. Or, your area may be slowly opening back up and you’re weary of what the road ahead may bring.

We’re parents, too, at KIWI so we understand what you are going through and are here for you. With our Summer issue, we aim to bring you resources and activities to get you through this period and enjoy your summer and your home in the best way possible.

So whether you’re looking for advice on “Coping with Quarantine” (p. 17) or need to create a sustainable and toxic-free play space for your kids (p. 14), we’ve got you covered. You won’t want to miss “Science Experiments You Can Eat” (p. 29) for engaging yet easy activities to do with your kiddos during the summer months. The whole family will surely love the delicious smoothies we’re sharing on p. 23 as well.

We have some exciting news to share! KIWI’s brand new Beyond the Lunchbox Digital Conference is happening this August 3–9, 2020.

This free event will help you to discover the big ideas and practical solutions behind sustainability, health and wellness, nutrition, and kid’s lunch. Learn more at beyondthelunchbox.com.

From all of us at KIWI, we wish you a healthy and safe summer celebrating the simple things like backyard barbecues, family walks, and adventures close to home.

My husband, Tom, and our one-year-old, Declan.

Maureen Frost Editorial Director maureen@kiwimagonline.com

Wishing all dads everywhere a happy Father’s Day, especially my husband, Tom and my dad, Ed. This issue is bursting with activities to help you celebrate your dad this year, so be on the lookout for this icon throughout the issue.

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Beyond the Issue

There’s so much more to love from KIWI. Explore it all.

Hot Pins for Summer

August 3–9, 2020

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

LEARN MORE

Follow KIWI magazine on Pinterest

A healthy lunch means so much more than just what’s on your plate.

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Join our FREE weeklong online event to discover the big ideas and practical solutions behind sustainability, health and wellness, nutrition, and kid’s lunch.

Save the date

for 2020

National Take Your Parents to

Brought to you by

On Wednesday, October 14, 2020, parents will visit their child’s school and have lunch with them in the cafeteria in order to learn more about what goes into putting together a healthy lunch.

BRING LUNCH DAY TO YOUR SCHOOL

Throw a Plant-Based Barbecue Go beyond the meat and poultry mainstays to throw a plant-based cookout bursting with south of the border flavors.

CHERRY COCONUT POPSICLES Connect with us: 5 kiwi Summer 2020

GRILLED CORN ON THE COB WITH CHILI LIME “BUTTER”

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@KIWImagazine

GRILLED CAULIFLOWER TACOS WITH AVOCADO CREAM

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Now KIWI

What’s New

What’s Hot

What’s Wow

Thousands of chemicals are negatively affecting our brains, bodies, and environment each and every day. Substances invisible to the naked eye are not only disrupting the most important hormones of our body and brain but also laying down multiple paths of disease that will impact our children and their children decades into the future.

– Sicker, Fatter, Poorer: The Urgent Threat of HormoneDisrupting Chemicals to Our Health and Future… And What We Can Do About It by Leonardo Trasande, M.D., M.P.P.v See Dr. Leonardo Tresande speak at KIWI’s Beyond the Lunchbox Digital Conference. Learn more.

7 kiwi Summer 2020

Self Care Rituals for Warmer Weather

KIWI challenges you to hit the great outdoors and pamper yourself in unexpected ways. Here are three simple self care ideas for summer: Move your workout outside Challenge your kids to a game of tennis, head to a local nature path, or hit the lake for a swim. Mixing up your routine while getting exercise and fresh air will reinvigorate your spirit during the long, hot days.

Take a backyard meditation break Being quiet in nature will allow you to experience all the sights and sounds you may take for granted as you move through your busy day. Set up some beach towels in a shady spot in the grass for you and the kids to take some mindful time together.

Unplug and unwind with a good book Step away from the 24-hour news cycle and constant social media updates, take a deep breath, and get lost in a good book. There is nothing more relaxing than losing track of time in the warm sun while reading the latest page turner.

What does this buzzy phrase actually mean? While the U.S. Food and Drug Administration does not officially define the term, its origins date back to the 1980’s. The Japanese government created the label to describe a class of food that provides additional health benefits besides basic nutrition, according to the Academy of Nutrition and Dietetics.

TRENDING:

FUNCTIONAL FOODS

What’s considered a functional food? Both conventional foods like fruits, nuts, and vegetables and fortified foods like yogurt, milk, and orange juice fit into the functional food category. Trendy functional foods include protein-infused water for increased performance and energy, fermented foods like pickles and kimchi, probiotic-infused coffee, and wild-caught fish.

Sustainable Summer Suits Looking for boardies and bikinis that are better for the planet?

Try these three brands we love.

Alyned Together has beautiful size-inclusive swimwear for women and men and cute prints for girls, too. Their suits are made from recycled polyester and the brand is a member of the 1% For the Planet community.

Created by pro surfer Kelly Slater, Outerknown offers highperformance men’s trunks for any water sport activity. Every pair is made from recycled polyester from a brand whose mission is to protect natural resources.

Patagonia makes the most adorable baby boy board shorts from 100% recycled nylon fabric, perfect for your little beach bum. They also have styles to outfit the whole family and give back to the environment through their commitment to 1% For the Planet.

[This story contains an Amazon affiliate link.]

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What’s hot at momsmeet.com!

Check out the latest better-for-you products being tested in the Mom Lab What else is happening in the Moms Meet Mom Lab?

5-Star Baby Food Critic Reviews Baby Mum-Mum

Compost Challenge: Things You Should Never Put in Your Compost

Can you compost an orange peel? What about lint from your dryer? You may be surprised by which scraps can help or hurt your compost pile.

That’s why Moms Meet put two moms to the test to learn what common and not-so-common items belong in your compost bin.

Dr. Ken Redcross' Homeopathic Cold & Flu Medicines for Your Family

Want more? Subscribe to the Moms Meet Youtube channel for the latest videos.

SUBSCRIBE

9 kiwi Summer 2020

Dad Challenge: Packing a Toddler Survival Kit

Try and Review Better-For-You Products Share Your Feedback | Connect with Other Moms | Earn Rewards and Prizes

Connect with other moms to try and review free natural and organic products.

How does it work? Watch our short video.

Apply today to become a Mom Amabssador at

momsmeet.com APPLY NOW (it’s free!)

Copyright ©2020 May Media Group, LLC. All rights reserved.

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HEALTHY FAMILIES

By Lauren Houston

READINGCORNER

My First Toddler Coloring Book: Fun with Numbers, Letters, Shape, Colors, and Animals! by Tanya Emelyanova (Starting at $4, Rockridge Press, Ages 1–3)

With more than 100 illustrations, this jumbo coloring book will help your preschooler grasp fundamental concepts like numbers, letters, and shapes, all while building fine-motor and recognition skills. Join in the fun or let your child work independently as they learn basic skills in a fun and imaginative way.

Yoga Animals: A Wild Introduction to Kid-Friendly Poses by Paige Towler (Starting at $15, National Geographic Children’s Books, Ages 4–8)

Get those little muscles moving with this adorable collection of animal-inspired, kid-friendly yoga poses. Step-by-step instructions and photos of animals mimicking each pose will help your kiddo relax, recharge, and develop an early appreciation for all the benefits that yoga and mindfulness offer.

TinkerActive Workbooks: 2nd Grade Science by Megan Hewes Butler (Starting at $7, Odd Dot, Ages 7–8)

4

Boredom-Busting Children’s Books for

IMAGES: SHUTTERSTOCK

Summertime Fun Summertime, and the living is easy—that is, until you hear the dreaded “I’m bored!” whine from your kiddos. No doubt about it, the slower pace and reduced structure of the summer months can leave many parents panicked about how to keep their children happily occupied. To prevent you from desperately counting down the days to the start of the school year, we’ve put together a selection of boredom-busting (and highly educational!) kids’ books. Each one is packed with activities to help you and your littles not only survive, but thrive, in the dog days of summer.

11 kiwi Summer 2020

This curriculum-based workbook reinforces second grade-level science skills through a series of hands-on activities featuring everyday household items. With an interactive learnthrough-play model, these exercises will hone your child’s problem-solving skills and get them excited about science. Be sure to explore the entire collection of TinkerActive workbooks, covering math, science, and English language for Pre-K through 2nd grade.

Sesame Street Stories to Grow On Me Reader Jr ($32.99, PI Kids, Ages 18 months–3)

Coupon Alert! Use code MOMSMEET20 to get 20% off your purchase at pikidsmedia.com.

This series tackles the everyday tasks your little one is learning as he grows up, including brushing his teeth, using the potty, and going to school. The stories even come to life with the Me Reader Jr that allows your child to listen to Nina from Sesame Street narrate while he follows along with the book. Your toddler will love connecting the dots with the characters he knows and loves doing what he’s learning to do.

ENJOY DOWN (DOG) TIME

With Your Kids!

STRETCH

Pla yfu l pu p tu pies 16

like a puppy!

mb run and fet ch, le, tu ssle, stop, and stretch.

Start on your hands and knees. Place your palms flat on the floor, shoulder-width apart. Take a big breath in. Breathe out and press down through your feet and gently reach your “tail” up to the ceiling, forming an upside-down V. Relax your head and neck, and breathe in and out at your own pace.

Yoga Animals_01-32_REL.indd 16-17 10/14/19 2:23 PM

Animal Yoga

Guide

Flamingo (also called tree pose): Vrksasana

Giraffe (also called upward salute): Urdhva Hastasana

This pose helps you practice standing up straight and tall!

Begin standing with your feet together and your arms by your sides. Take a big deep breath in and reach your arms up over your head, keeping your palms facing each other and your arms parallel to each other. You can also bring the palms of your hands together. Keep your shoulders relaxed and your neck long.

Stand straight and tall, with your shoulders relaxed and your arms by your side. Bring your hands together in front of your heart and breathe in. Find a spot to focus on to help you balance, and breathe out. Slowly bring the sole of one foot to rest on your standing leg, either above or below the knee. Try to balance while breathing in and out. If you want, you can extend your arms overhead while keeping your palms together. Next, try the pose using your other leg. This pose is great for your balance.

Southern Giraffe Giraffes are famous for their large brown spots and long necks. They live in grassy plains called savannas in central, eastern, and southern Africa.

Their long necks help them stretch high into treetops to reach leaves, seeds, and fruits.

Gorilla (also called standing forward fold): Uttanasana

If you want to stretch out your back, this is a great pose. Stand with your feet facing forward and slightly apart and take a big deep breath in. Breathe out and gently bend forward from your hips (not from your waist). Keep your knees slightly bent, and let your arms and head hang toward the floor. Rest here as you breathe in and out.

Cat (also called cat pose): Marjaryasana

This is another pose that’s good for your back! Start on your hands and knees with your hands under your shoulders and your knees under your hips. Spread your fingers wide. Breathe out and gently relax the top of your head toward the floor and round your spine upward. Breathe in and arch your spine, dropping your belly toward the floor and raising your head and tailbone up. (This is also known as bitilasana, or cow pose.)

Do this as many times as you want, breathing in and out.

Mountain Gorilla Flamingo

Flamingos live in warm, watery areas such as lagoons or lakes. They eat shrimps and tiny plantlike creatures called algae, which give them their bright pink color. Scientists think that flamingos might balance on one leg to keep warm—or they might just do it to be more comfortable!

Mountain gorillas live on the volcanic mountains of Rwanda, Uganda, and the Democratic Republic of the Congo in Africa. They are social, and usually live in groups of about 30. Gorillas have long arms that hang to the ground and allow them to walk quickly on all fours.

Domestic Cat

Domestic cats have lived as pets all around the world for thousands of years. Cats of all kinds arch their backs for several reasons: Sometimes they do this while hopping around to play; other times they do it when they are scared, to frighten off other animals. And sometimes they arch their backs just to stretch!

10/14/19 2:23 PM Yoga Animals_01-32_REL.indd 28-29

This adorable picture book is the perfect intro to yoga for little ones, filled with poetry, animals, and step-by-step instructions for every pose.

Animals, action, and accurate information— packaged for kids. A winner.—Kirkus Reviews Check out videos with yoga expert Tara Stiles at natgeokids.com/yoga-animals

AVAILABLE WHEREVER BOOKS ARE SOLD Discover more at natgeokids.com 37 kiwi Summer 2018

© 2020 National Geographic Partners, LLC

How to Find an

Ocean-Friendly Sunscreen

Our picks According to the Oceanic Society, between 6,000 and 14,000 tons of sunscreen wash off into coral reef habitats every year. Many of the chemicals found in conventional sunscreens can contribute to the bleaching of these reefs, essentially killing them and their surrounding ecosystem. Choosing a reef-friendly sunscreen for your family will help protect our oceans and the wildlife that lives in them.

Goddess Garden Kids SPF 50 Mineral Sunscreen

Guidelines for Reef-Friendly Suncare: Avoid these chemical ingredients: any form of microplastic spheres or beads, any nanoparticles like zinc oxide or titanium dioxide, oxybenzone, octinoxate, 4-methylbenzylidene camphor, octocrylene, paraaminobenzoic acid (PABA), methyl paraben, ethyl paraben, propyl paraben, butyl paraben, benzyl paraben, and triclosan

Bare Republic Mineral SPF 30 Sport Sunscreen Spray

Choose mineral or inorganic sunscreens like non-nano zinc oxide or titanium oxide that cannot be absorbed by the corals Sources: Oceanic Society and Haereticus Environmental Laboratory

13 kiwi Summer 2020

Safe Shopper Guidelines

Eco-Friendly Playroom Whether it’s a cozy nook or a wide-open room, your littles deserve a sanctuary all their own to play, explore, and unwind in. Give them a space that’s both safe and sustainable with these simple guidelines and great finds.

FURNITURE Steer clear of couches and chairs with flame-resistant or stain-guard fabric that may contain per- or polyfluoroalkyl substances (PFAS) or perfluorinated chemicals. Known as forever chemicals meant to repel water, grease, and stains, PFAS are persistent in the body and do not break down. According to the Environmental Working Group (EWG), they have been linked to increased cholesterol, multiple cancers, and weight gain. They are particularly harmful for kids who are still developing, weakening their immune systems and harming their endocrine systems.

Look for furniture made from materials like cotton, solid wood, wool, and latex foam.

OUR PICK This Sprout Adjustable Montessori Weaning Table is the ideal place to let creativity flow. All Sprout furniture is made from sustainably sourced CARB (California Air Resources Board) Compliant Baltic Birch plywood. (Starting at $130, sprout-kids.com) PHOTO CREDIT: SPROUT-KIDS.COM

T H E U LT I M AT E

Pair whimsy and wonder with non-toxic materials for a kid-zone that can’t be beat.

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STORAGE Shelving units made from laminate wood or particle board may contain glues that emit formaldehyde fumes, a known human carcinogen. The EWG suggests opting for composite wood that doesn’t contain formaldehyde or one certified by the California Air Resources Board to emit low levels of formaldehyde.

Solid wood that’s certified for responsible forest management by the Forest Stewardship Council is a safe bet. We also suggest cotton canvas or woven baskets to store smaller toys.

OUR PICK Available in multiple colors and sizes, this adorable Striped Sisal Basket from The Little Market can hold all your kid’s craft supplies, little trinkets, and more for a stylish and playful organization solution. The Little Market ethically sources its baskets through fair trade practices from female artisans in Kenya, offering them dignified income opportunities. (Starting at $22, thelittlemarket.com) M AT S A N D R U G S Kids of all ages spend much of their time on the floor so opt for nontoxic, natural materials like wool, jute, or organic cotton and nontoxic dye in your rugs.

PHOTO CREDIT: THELITTLEMARKET.COM

For playmats, avoid polyvinyl chloride (PVC) plastic. To make the PVC plastic softer, harmful chemicals like phthalates and lead are added.

These chemicals can disrupt the endocrine and nervous systems. Other chemicals to avoid are BPA, flame-retardants, and formamide.

OUR PICK You don’t need to compromise on style with this chic and modern reversible Play Mat made from wander & roam. All mats are made from nontoxic foam and are free of latex, BPA, PVC, and formamide. (Starting at $129, amazon.com) 15 kiwi Summer 2020

Safer toy options include those made from nontoxic dye, silicone, sustainable wood, organic cotton, and wool.

OUR PICK Made from food safe, 100% recycled plastic milk containers, Green Toys Sandwich Shop lets your little craft a sub with all the fixings.

(Starts at $19.99, greentoys.com)

WA L L S Household paints may contain harmful chemical solvents that can vaporize into the air at room temperature, known as volatile organic compounds (VOCs). These VOCs create poor indoor air quality that can last for years. The EWG notes that these chemicals can cause short-term health issues like dizziness and headaches as well as long term effects to the liver and nervous system.

Opt for paints that are Green Seal-11 Certified (guarantees the limits of VOC and other harmful chemicals), water-based latex, and no or low VOC (less than 50 g VOCs per liter) says the EWG.

OUR PICK Easily washable for your kid’s messy moments, Ecos Paints Nursery Paint is zero VOC and odorless.

(Starting at $36.95 for a quart, ecospaints.com) [This story contains an Amazon Affiliate link.]

PHOTO CREDIT: WANDER & ROAM

TOYS Many plastic toys are made of PVC plastic, so it’s best to read the labels before you buy. Play jewelry can often contain heavy metals like lead and cadmium, too. It’s especially important to know where and how your child’s play food is made since it may often find its way into their mouths. Likewise, some play makeup has been shown to contain asbestos, a known carcinogen.

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COPING with QUARANTINE

by Maureen Frost

17 kiwi Summer 2020

Months ago, it would have been hard to imagine life now—closed schools, social distancing with loved ones, and mom and dad left to work, teach, and parent simultaneously. Add in a suffering economy, the scare of the virus, and talks of a second wave in the fall—it can all feel very overwhelming. So how do we carry on and care for ourselves and our families during these trying times?

We’ve tapped Suzy Reading, Chartered Psychologist, yoga instructor, and author of SelfCare for Tough Times: How to Heal in Times of Anxiety, Loss & Change to share some wisdom for parents during this period.

How to avoid stress and burnout While many of us are at the brink of burnout, Suzy affirms that we must go gentle on ourselves.

She says, “Compassion is essential. With so many competing demands and genuine worries, we need to temper expectations of ourselves, our output and standard of work, and cut ourselves some slack when it comes to parenting practices.”

This means loosening screen time rules when needed and being at peace with bored kids. She also wants parents to give themselves permission to attend to work. “This is how we keep a roof above our heads and model for our kids how we can make a contribution to the world.”

With tight schedules and lots to accomplish each day, Suzy recommends “pockets” of quality time and connection. “It’s amazing how powerful just five minutess of joyful connection can be,” she reminds us.

What to say to your kids during this period of uncertainty Suzy recommends having an open but age appropriate dialogue with your kids so that they feel in the loop. Sharing our feelings with our kids can also help validate their own, letting them know they aren’t alone and their emotions

Tip Keep the conversation positive and constructive: “We are safe at home vs. we are stuck at home.” are normal. Suzy explains, “This is a powerful opportunity to explore our feelings and build a soothing toolkit of practices together that help us identify our feelings, express ourselves, and move through our emotions in safe ways.”

The importance of building a selfcare toolkit In Suzy’s new book, she delves into the world of self-care, explaining how self-care is really health care, nourishing our heads, hearts, and bodies. It’s importance to our well-being cannot be understated, especially under current circumstances. “These nourishing practices help us cope in tough times, they help us restore and heal from big emotions and challenging experiences, and they give us a protective buffer against future stress. They also give us access to our best selves which is so vital in these close quarters!”

Building a self-care toolkit is a great activity the whole family can participate in. To get started, Suzy suggests you, “Make a mind map of all the things that make you feel lively or calm and hang it on the wall. Different things will appeal to different people and you’ll need different things in different moments too, so having lots of choice helps.”

“You can think of self-care like a deposit in

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EMOTIONAL EXPLORATION PROMPTS to do with your kids Start by noticing feelings as they arise: Where in the body are they? What kind of sensations are they?

Notice how they change when you let them be there and just watch.

Ask your kids: Can you describe them as a color, type of weather, or an animal?  What might they be? Make a list of emotions to broaden the language we have to label them.  What message does the emotion have for you?

Remember you have a choice in how you respond to them.  Emotions have an energetic charge to them, how can you help this energy move through you? When we feel sad, crying can help us let it go or a warm hug can be comforting.  Try a lion breath to roar out anger rather than saying something harmful.  Breath in through your nose and breathe out through your mouth with the tongue sticking out. Try three to let go of all that “grrrrr”.  Movement can be really helpful to release the energetic charge, too. Just shake it out, take a walk in nature’s beauty, or even a single yoga pose can be enough.  Writing it down can help get it out or have a sing or simply hum like a bee!

19 kiwi Summer 2020

your energy bank,” says Suzy. “Your energy bank basics are food, hydration, movement, sleep, rest, social connection, time in nature and fun! So selfcare can be anything from curling up with a book, listening to a guided relaxation, enjoying the scent of baking cookies, making a nature collage, or having a kitchen karaoke session.” It’s important to fill up your energy bank not only for yourself but for your family, too.

How to use yoga and breathing during tough times One meaningful way to fill your energy bank with movement is through yoga and breathing exercises. Together, they have the power to change how you feel and build your mindfulness muscles to help you manage your thoughts and emotions, says Suzy. Yoga is a great activity for little ones. “Kids enjoy movement, so yoga is naturally appealing to them. Yoga can uplift and energise, help you focus or calm you down—different poses for different goals. Try a warrior pose to feel courageous, a tree pose to help you concentrate, legs up the wall to help you relax or a child’s pose to calm you down in preparation for sleep.”

Self-Care for Tough Times: How to Heal in Times of Anxiety, Loss & Change is available now as an ebook before its 2021 print publication.

Suzy is a mother of two, an author, Chartered Psychologist and Coach. She specialises in self-care, helping people manage their stress, emotions, and energetic bank balance.

It was her life experience of motherhood colliding with the terminal illness of her father that sparked her passion for selfcare which she now teaches to her clients, young and old, to cope during periods of stress, loss and change and to boost their resilience in the face of future challenges.

HOW TO TEACH YOUR KIDS ABOUT

RACISM AND RACIAL INJUSTICE

by Eleanor King The topics of racism and racial violence have taken center stage in the national conversation due to recent tragic events. For some, these subjects are challenging to address with children, especially children who have not grown up in widely diverse

communities, yet they are extremely necessary.

There’s no “one way” to talk to all children about race and racism, as each person has different backgrounds and different experiences when it comes to these topics. Here are a few basics to help you start to address racism with your kids.

HAVE THE CONVERSATION It’s important to realize that having open and understanding conversations about race with children is not racist. In fact, it’s just the beginning in setting them on the path to being empathetic, loving, and racially just individuals.

According to the American Psychological Association (APA), one of the most important parts of talking to kids about race is being open and comfortable about it. Experts say that when parents avoid talking about race and racism, children see the topic as taboo. By having open conversations and discussions surrounding race and racism, it becomes easier for children to have these types of talks.

Dr. Ashaunta Anderson, an assistant professor at the University of California, Riverside

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School of Medicine, and Dr. Jacqueline Dougé, the Child Health Medical Director at the Howard County Health Department, say that children begin to learn implicit racial bias as young as six months old.

As parents, it’s vital to realize their role in developing a child’s early perspectives surrounding race. According to Anderson and Dougé, “Children learn about racial differences and racial bias… from their first teachers—their parents.” The first step to talking about race openly with a child is for the parents to create an environment where those conversations are natural.

ADDRESS DISCRIMINATION + RACISM Sometimes, parents might hear children say something discriminatory or biased. The APA suggests that instead of hushing the child, parents should use the opportunity as a conversation starter to address any fears and correct misperceptions.

When a child brings up these types of topics, Dr. Erin Winkler says parents should ask questions such as “What makes you say that?” and “Why do you think that?” Understanding the thought process behind the child’s statement is necessary before parents can work to change their perceptions. If a child has only interacted with white physicians, they may think that all physicians should be white.

Once a parent realizes that, they can take steps to show examples of non-white physicians, either in media or in person, to overcome that bias.

As children mature, parents should use ageappropriate language they can understand. The APA notes that conversations will get deeper and more nuanced as kids get older, but that it’s important for them to grasp the basic concepts at a young age. Parents should incorporate important topics, such as white privilege, the purpose of protesting, oppression, racial violence, and structural racism when the time is right for their child.

According to The Anti-Defamation League (ADL), by reflecting upon deeper topics, 21 kiwi Summer 2020

such as white privilege, children develop a better understanding of how and why certain groups of people receive unearned privilege while others are disadvantaged simply because of their race. These types of conversations are absolutely necessary when it comes to developing a child’s ability to have open-minded conversations about race.

UNDERSTAND IMPLICIT BIAS As they grow older, children are strongly influenced by the society around them and how that society acts towards race, starting in their own home. Parents need to first address their own implicit bias (the subconscious attribution of certain qualities or stereotypes to a member of a specific social group) and then discuss these biases with their kids often. Anderson and Dougé note that by the time a child reaches grade school, they may already have implicit racial biases they are unaware of, so tackling them head on will help.

In her article, “Here’s How To Raise RaceConscious Children,” Winkler, associate professor of Africology and Urban Studies at the University of Wisconsin-Milwaukee, says, “Children are already noticing patterns in the world around them and this is your opportunity to help them think critically about what they’re seeing, rather than accepting those things as ‘rules.’”

Anderson and Dougé remind parents that to be able to overcome implicit biases, parents and children must have conversations about their underlying biases. By understanding these biases, children are able to respond to others who are different than themselves without bias. This is an important step to overcome any implicit or community biases that may exist.

BE A ROLE MODEL In short, parents need to practice what they preach. Parents are the biggest influence on a child’s ability to confront race, racism, and implicit

bias. If they do not first put in the work themselves to overcome their biases or address any prejudices in their communities, children do not have a consistent role model to look up.

Many adults have grown up in and experienced a society that silences conversations about race and frames racism as an issue from the past. Parents need to be aware that they may carry some of these biases with them.

According to Anderson and Dougé, “If you want your children to believe what you preach, you have to exhibit those behaviors as well. Your everyday comments and actions will say more than anything else.”

The APA says that parents must challenge their own assumptions and behaviors surrounding race to be able to educate their children. Parents should keep in mind their actions, including laughing at racially insensitive jokes or crossing the street to avoid passing people of a different ethnic group. Having conversations about race is vital, but parents must remember that actions often speak louder than words.

UTILIZE RESOURCES There are many resources available to help in your quest to raise race conscious kids, so don’t be afraid to do your research and use the tools available to you.

We’ve compiled a list of books, videos, and other media that parents and children of all age groups can utilize. Check out KIWI’s 30+ Resources to Help You Teach Your Kids About Race and Racism.

CHAMPION DIVERSITY Welcome diversity in your everyday life and celebrate the differences between all cultures, backgrounds, and ethnicities. The APA suggests parents should also think about the diversity of friendships and parenting networks and give their children the opportunity to interact with people from backgrounds unlike theirs.

Without experiencing diverse backgrounds, people, and places, children will have nothing to attribute these conversations on race and racism to. A white child living in an all-white suburban neighborhood doesn’t fully understand what black children in a city experience. By giving them real life examples, kids can fully understand why these conversations are being had.

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Recipes by Jen Hansard

summer in a cup 3 Smoothies to Sip and Savor Warm weather and fresh produce can mean only one thing—smoothie season is here! Packed with delicious fruit and nutritious greens, your littles will love sipping on these all summer long.

23 Recipes kiwi Summer 2020been have

adapted with permission from simplegreensmoothies.com

Peach Party Smoothie Sweet and tangy, this refreshing elixir is a cinch to make.

1 cup

1 cup

spinach, fresh

water

2

oranges, peeled

2 cups

1

banana

peaches

DIRECTIONS 1. Blend the spinach, water, and oranges until smooth.

2. Add the peaches and banana and blend again.

MAKES 2 SERVINGS

Per serving: 181 calories, 4 g protein, 46 g carbs, 8 g fiber, 33 g sugar

VEGAN, VEGETARIAN, GLUTEN FREE

KIWI recom men ORGA ds NIC ingred ients

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25 kiwi Summer 2020

PINKY PIE PUNCH With a vibrant color and creamy texture, this will be an instant favorite in any household.

1 cup

2 cups

2

spinach, unsweetened clementines, peeled fresh coconut milk

1

banana

1 cup

2 TBSPS

strawberries raw beet, peeled and chopped

DIRECTIONS 1. Blend the spinach and coconut milk until smooth.

2. Add the clementines, banana, strawberries, and beet and blend again. Pour into two glasses and top each with a dollop of coconut whipped cream, if using.

MAKES 2 SERVINGS

Per serving: 671 calories, 8 g protein, 43 g carbs, 10 g fiber, 26 g sugar

VEGAN, VEGETARIAN, GLUTEN FREE

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WANT MORE SMOOTHIE INSPIRATION?

ABOUT THE AUTHOR Jen Hansard is a plant-powered mom of two, best-selling cookbook author, and creator of simplegreensmoothies.com.

27 kiwi Summer 2020

JOIN THE FREE SUMMER 10-DAY SMOOTHIE CHALLENGE Get access to 10 recipes, shopping list, success tracker, and community support Visit simplegreensmoothies. com/10-day-challenge to sign up.

RADIANT COOLER This hydration superstar mixes together some of the best flavors summer has to offer.

2 cup

2 Cups

spinach, fresh

watermelon, chopped

1 cup peaches

1 cup

strawberries

DIRECTIONS 1. Blend the spinach and watermelon until smooth.

2. Add the peaches and strawberries and blend again.

NOTE: There’s no need for an added piqued base in this recipe; once you blend your watermelon, it will liquefy and make melon juice.

MAKES 2 SERVINGS

Per serving: 107 calories, 3 g protein, 26 g carbs, 4 g fiber, 20 g sugar

VEGAN, VEGETARIAN, GLUTEN FREE

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Science Experiments

You Can Eat

What better way to teach your kids about the earth than by snacking your way through these fun projects!

Bonus! Each edible craft includes learning points so that you can teach as you create.

29 kiwi Summer 2020

Reprinted with permission from Snackable Science Experiments

by Emma Vanstone, Page Street Publishing Co. 2019.

Photo credit: Charlotte Dart

Ice Cubes in a Flash Isn’t it frustrating when you want a chilled drink but don’t have any ice on hand?

But did you know you can make ice cubes quickly using hot water? It’s not instantaneous, but it’s worth a go just to see if it works for you!

Boiled water also gives you a transparent ice cube instead of the cloudy ice you get with tap water.

Ingredients

Supplies

Water

Kettle Ice cube tray

Directions 1. Bring a kettle of water to a boil, then remove it from the heat and leave it to cool for about 30 minutes.

2. Fill half the ice cube tray with cold water and half with the hot water from the kettle.

3. Place the ice cube tray in the freezer and check every 30 minutes to see if the ice is frozen.

L earning Points

• The phenomenon of hot water freezing faster than cold water is called the Mpemba effect.

!

More fun

e r techniqu te a w to h Use the ice ulticolored m e k a m to can kly— you ic u q s e b cu g, od colorin fo d d a r e eith d use colore r o e ic ju heat up s. herbal tea

• Ice made from tap water looks cloudy because there is air trapped in the water. Boiling the wat removes any air dissolved in the water to give er clear ice cubes.

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Cake Soil Layers When you think of soil, you probably think of the layer of mud where you plant flowers and where worms and other animals live. Did you know there are several layers of soil, and soil is not just mud or dirt but a mixture of decayed plants and animals, minerals and small pieces of rock?

This activity uses different types of cake to model the layers that make up soil.

You can bake the cakes yourself or use store-bought varieties.

Learning Points

• Soil plays a huge role in supporting life on our planet. Plants not only grow and support themselves in soil but also absorb nutrients to grow using their roots.

Ingredients

Supplies

Different types of cake Green icing Ready-to-roll brown fondant icing (optional) Gummy worms

Icing bag Rolling pin

Directions 1. To make a cake model of soil layers, you need to think about the look and texture of each layer and build from the bottom layer upward.

2. How about a nutty granola bar for the bedrock layer, followed by a nutty cake for the parent layer?

3. The subsoil layer needs to have fewer rocks and needs to be a lighter color than the topsoil.

4. Once you’ve built up the layers of cake, use an icing bag to pipe green icing onto the top to represent grass and leaves.

5. With a rolling pin, roll the brown fondant icing into a long, thin shape and use this to model sticks and roots in the cake. Place gummy worms among the sticks and roots.

Organic Layer

a thick layer of plant remains, such as leaves and twigs

Topsoil

a thin layer 5- to 10-inches thick, organic matter and minerals

• Many small organisms live in soil, such as earthworms, ants, beetles and flies.

Subsoil

• Soil also affects our atmosphere by releasing carbon dioxide.

Parent material

• Did you know that in just 1 teaspoon of soil there can be several hundred million bacteria?

Bedrock

More fun!

31 kiwi

clay, iron and organic matter

upper layers develop from this later; it’s mostly made up of large rocks

a thick layer of plant remains, such as leaves and twigs

Can you make an Earth layer cake?

Try using different colored sponge Summer 2020 cake to repr esent each layer.

SuperheroEgg Cress Heads

You probably know that plants need sunlight, water, nutrients and the right temperature to grow. But did you know that plants can grow without soil? You can test this out by growing a cress head. Like humans, plants need water to stay hydrated. Have you ever noticed that a plant low on water starts to droop?

s t n i o P g n i n r a e L Ingredients

Supplies

2 eggs Cress seeds

Knife Egg holder Markers for decoration Cotton balls

1. Boil the eggs until they are hard-boiled, about 6 minutes, and leave them to cool. Carefully slice off the tops of the eggs, remove all the egg whites and yolks and rinse out the shells.

Put the shells in the egg holder.

2. Using markers, decorate your eggshells to look like superheroes. Dampen a cotton ball and place it inside the eggshell.

3. Place 10 to 15 cress seeds on the cotton wool and put the superhero egg in a sunny spot.

4. Once the leaves on the cress turn green, you can eat them.

ess called nlight for a proc • Plants need su ergy in the which requires en , is es th yn os ot ph ide and nvert carbon diox co to ht lig of form th. ydrates for grow water to carboh e plants ratures encourag • Warmer tempe grow, while in colder to germinate and even stops. th slows down or ow gr s re tu ra pe tem plant needs l the nutrients a al ns ai nt co il So • plant the nutrients the s it’ t bu , ow gr to il itself. needs, not the so

grown in when plants are • Hydroponics is it eds ns the nutrients ne water that contai very useful Hydroponics is a il. so an th er th ra e isn’t in areas where ther growing method ited. lim or where space is much good soil

More fun!

Place plastic cu ps over the eggshells to act like a greenhou se.

Design an invest igation to disco ver whether the cres s grows better with or without the greenh ouse .

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INSEASONNOW

PHOTO CREDIT: SHUTTERSTOCK

by Maureen Frost

BLUEBERRIES WHY WE LOVE THEM: Low in fat and free from saturated fat, sodium, and cholesterol, blueberries offer up a good soure of dietary fiber, manganese, and vitamins C and K. Don’t be fooled by their tiny size, as blueberries pack a high antioxidant punch, helping protect the body against free radicals. This summertime fruit is sweet, low in calories, and great for on-the-go snacking.

HOW TO CHOOSE THEM: Go for blueberries that are firm and plump with a dusty, deep blue hue. Steer clear of ones that look shriveled or have mold on them.

HOW TO STORE THEM: Fresh blueberries should be refrigerated and can last up to two weeks. You should not wash blueberries up until right before eating to extend shelf life. Frozen berries can last in the freezer for up to eight months.

DELICIOUS WAYS TO USE THEM: Blueberries are the perfect, poppable fruit to eat by themselves, or mix in a smoothie, sprinkle atop oatmeal or yogurt, bake into pies, scones, or muffins, or puree into a sweet sauce to drizzle over ice cream or cakes.

TRY THESE KIWI RECIPES

Banana Blueberry Milkshake Pops

Blueberry Mini Pies

Blueberry Oatmeal Cookies

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

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