KIWI magazine - Summer 2018 by May Media

TOXIC-FREE NAIL CARE

TROPICAL BURSTING WITH FLAVOR TREATS Screen-Free Summer Fun Join the

UPCYCLED EATING Revolution

Postnatal Depletion THE SYNDROME AFFECTING NEW MOTHERS summer | 2018

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Save the date! October 17, 2018 is KIWI’s National Take Your Parents to Lunch Day! 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!

Contents KIWI

Summer 2018

Tropical Treats

Cool off with the fresh fruit and vibrant tastes of summer (pg 17)

PHOTOGRAPHY BY KRISTIN GLADNEY

FEATURES 23 A

SCREENFREE, SIMPLE SUMMER Get back to the basics for an unforgettable summer vacation. BY MAUREEN FROST

13 GREEN

YOUR MANICURE Learn how to avoid toxins during your next salon visit. BY MAUREEN FROST

27 ARE

YOU SUFFERING FROM POSTNATAL DEPLETION?

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

Get educated on the common symptoms you may be missing. BY MAUREEN FROST

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Contents KIWI

Unforgettable summer fun

3 steps to a greener lawn

IN EVERY ISSUE 4 EDITOR’S LETTER 5 NOW ON KIWIMAGONLINE.COM 7 KIWI NOW

FEATURES CONT’D. 29 A

TRULY GREEN LAWN

9 WHAT’S HOT AT MOMSMEET.COM 33 IN SEASON NOW: ZUCCHINI

ON THE COVER

Keep your yard healthy while conserving resources.

Smoothie Bowls

BY SAMANTHA MELLONE

Outdoor Summer Activities

Sustainable Eating

Postnatal Depletion

Green Nails

16 PRACTICE UPCYCLED EATING AT HOME Learn how to combat food waste as a family.

BY MAUREEN FROST

12 4 BOOKS FOR BUDDING FEMINISTS Introduce strong female figures to your little ones. BY AMANDA MCANALLY

30 EDITORS’ PICKS: 10 HEALTHY FINDS FOR YOU AND YOUR FAMILY Discover new and exciting better-for-you products. BY MAUREEN FROST

3 kiwi Summer 2018

Constipation 101 with Dr. Sears

EDITOR’SLETTER

wait for summer’s arrival all winter long, counting down the days till I can ditch the layers that a Northeastern winter requires and feel the sun on my skin. All of my favorite things happen in summer: bike rides with my husband, long beach days spent with old friends, and countless backyard barbeques with our extended family. Spending so much time outdoors and a lot less time in front of my TV are two huge contributors to this season of happiness for me. That’s why I’m so excited to share with you our story, “A Screen-Free, Simple Summer,” (pg 23). In it you’ll find fun alternatives to help you ditch the screens and get back to the basics for an unforgettable summer vacation. As you head outdoors, we’ve also got tips to keep your lawn healthy (pg 29), as well as tropical treats to cool off with on hot days (pg 17). Don’t miss our book recommendations featuring strong female leads for both mom and the kids, perfect for those lazy afternoons on the back porch or beach (pg 12). Continuing on our quest to decode the harmful ingredients found in our beauty products, I interviewed green beauty pioneer, Jenny Duranski, about the dangers lurking at your local nail salon (pg 13). She offers up practical tips for safer pampering that you can easily put into action during your next salon visit. Our story on postnatal depletion (pg 27) is also a must-read for any mom, whether you have a newborn or a 10-year-old. The information in this piece was at once eye opening, yet extremely logical. With the knowledge presented here, any mom struggling with exhaustion may now have some concrete solutions to feeling like herself again. This issue is chock full of material to help you on your journey to a healthier, more joyous lifestyle, including our story on the upcycled eating trend (pg 16). So with that, I hope our latest installment finds you somewhere warm and sunny, maybe with a tropical drink in hand.

Maureen Frost Senior Editor mfrost@maymediagroup.com

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Now on kiwimagonline.com! FARMER’S MARKET SHOPPING TIPS

5 STEPS TO SUMMER FUN 1. Make Your Own Bubbles Let your homemade bubbles blow in the wind as you and your littles get carried away with some simple backyard fun. kiwimagonline.com/make-your-own-bubbles 2. Craft an Eco Father’s Day Card Show dad how much the whole family loves him with this homemade card that you can cherish for years to come. kiwimagonline.com/easy-fathers-day-craft

4. Work Out With Your Kids This summer, turn exercising into a family affair. Have fun while you break a sweat with these classic, warm weather activities. kiwimagonline.com/2011/07/work-out-withyour-kids/ 5. Take Scenic Snapshots With so much beauty to take in, encourage your kiddos to grab a camera and explore their creative point of view. kiwimagonline.com/2012/08/scenicsnapshots/

3. Campout as a Family Grab the marshmallows, natural bug spray, and hiking boots, and head into the great outdoors for some adventurous, family bonding time. kiwimagonline.com/campout-as-a-family

Want to shop local this summer? Check out our tips for taking on the farmer’s market like a pro. We’ll show you how to score all the fresh, nutritious fare you want without all the crowds. Then, grab some reusable bags and take the whole gang with you as you stroll the aisles, teaching your little ones about the importance of buying local. Get access to our 10 tips here: kiwimagonline.com/2010/06/farmersmarket-shopping-tips/

7 TIPS FOR SAFER GRILLING It’s summer, and the allure of easy grilled fare is undeniable. But when prepared the wrong way, the bronzed chicken and flame-licked burgers families often crave can be as troubling as those vintage baby oil tans. Make sure the grill master in your family follows these crucial tips to avoid consuming unnecessary toxins during your cookout. Head tokiwimagonline.com/2013/08/ thrill-of-the-good-for-you-grill/ to learn how to grill safer.

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is a metabolic state in which your body uses fat, Ketogenic “ Ketosis rather than sugar, for energy. Your body shifts into ketosis when your blood sugar is low, and the glycogen in 101: your muscles has been depleted. Typically, this happens Reaching when you eat a low carb diet or fast from food altogether for a prolonged period. ” Ketosis – Dr. Edward Group

Organyc Organic Tampons are free from chlorine, wood pulp (often found in conventional tampons), and any synthetics. They are also biodegradable and compostable, meaning less waste filling up our landfills.

Toxic-Free Feminine Care If you buy organic food, chemical-free personal care products, and non-toxic household cleaners, it makes sense to extend this type of care to the feminine products you use month in and month out. The average woman uses roughly 11,000 tampons in her lifetime, making the ingredients and standards by which they are made very important to her health and well being. Here are three brands worth switching to: [This story contains affiliate links.]

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The Honest Company Organic Cotton Applicator Tampons have a plant-based applicator and contain no chemicals or fragrances, making them better for the planet and you. LOLA lets you ditch the last minute drugstore run for their organic tampon and pad subscription service delivered right to your door. The INTIMA Lily Cup Compact hails from Sweden but can be conveniently found in your local drug store. These reusable menstrual cups are nontoxic and phthalate-free. Intima has streamlined their manufacturing processes to minimize their CO2 output and usage of water and energy.

Kiss the Ground by Josh Tickell

Feeling Stressed?

Try Sound Healing Therapy Having been used for centuries across many cultures, sound-healing therapies like Tibetan Singing Bowl Meditation have been shown to increase the feelings of relaxation and decrease the feelings of stress according to a study published in the Journal of Evidence-Based Integrative Medicine. The study showed a decrease in depression, anxiety, pain, and tension immediately following meditation for its participants. Even further, those included in the study experienced positive effects involving a greater feeling of spiritual well-being and faith.

HOW IT WORKS Without learning a meditation practice, singing bowl meditation allows you to reap the benefits of meditation without a disciplined learning curve. You can just lie down on a flat surface using optional props like a yoga mat, blanket, and pillow—and you can even fall asleep.

THE SCIENCE BEHIND THE SOUND Sound-healing therapies use instruments like singing bowls, gongs, tingshas, dorges, and didgeridoos to create the vibrations. Vibrational medicine is based on the belief that all objects vibrate, and therefore have a sound. The frequency at which something vibrates is called its resonance and each body part has its own natural resonance. Disease happens when a body part’s resonance gets out of tune. Sound-healing therapy works to rebalance your body’s vibrations.

What if the solution to global warming was right under our feet? In Tickell’s, book he goes deep into the world of regenerative agriculture, talking with chefs, scientists, farmers, and beyond about the crucial importance of healthy soil in drawing down CO2 from the atmosphere. This book is a fascinating read for any and every person who cares about the fate of our planet.

EDITOR’S PICK kiwimagonline.com

What’s hot at momsmeet.com!

Kids, Summertime, and That Fun-Spoiler: Constipation | By William Sears, MD What child doesn’t look forward to summer vacation? Freedom from school, more playtime, seasonal treats—this is every kid’s favorite time of year! But too often, painful tummy aches spoil the fun. Martha and I have some tricks up our sleeves for tackling constipation and other common digestive issues. Here’s a sneak preview of a few tips I’ll cover when I speak at the Moms Meet WOW Summit this November. Summer vacation means new schedules, dietary changes, and playtime in the hot sun. All of these can play a role in causing constipation. A change in routine, sleep, and diet often causes a change in your poop. When your routine is not regular, neither are your bowels. When Martha and I wrote, Dr. Poo: The Scoop on Comfortable Poop, our goal was to give a wealth of easyto-digest pooping pointers for everyone from infants and toddlers to tweens and pregnant/nursing moms. Connect with us: 9 kiwi Summer 2018

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Admittedly, “So, how is your poop?” is probably never going to become a favorite topic of dinner conversation. But everyone poops. And constipation is the most common gut pain at all ages. If constipation is interfering with your family’s summertime plans, it’s important to take action. First, ask your kids to look in the toilet bowl and describe what they see. If it’s shaped like a pebble or pellet, they’re struggling with constipation. Poop shaped like a pickle or like playdough are the most comfortable. They slide out comfortably, without much pushing. I’ve used one simple tip more than any other in treating patients of all ages for constipation: A daily

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smoothie helps you poop more smoothly. Poofriendly ingredients to add to your daily smoothie include fiber-rich foods such as pears, berries, and papaya and fluids such as organic kefir, coconut milk, or vegetable juice. You can also add protein powder and a scoop of gut-friendly prebiotic fiber such as Sunfiber (which I like because it blends easily without changing the taste, aroma, or texture). A diet that includes prebiotics and probiotics can often help kids avoid getting constipation in the first place. So, you may want to switch out the Sunfiber for Regular Girl, which is a combination of gutfriendly Sunfiber prebiotics plus probiotics. This can not only improve intestinal regularity in children but offer gentle relief when they experience constipation. Parents, you also want to keep your kids well hydrated as they play in the summer sunshine. Not drinking enough fluids is a subtle contributor to problems with constipation, especially among youngsters. Many children need one ounce of fluid per pound. Infants and children should also eat more poofriendly foods. Remember the four Ps: pears, prunes, plums, and peaches. Thankfully, these are fresh and delicious summertime favorites! The fiber in these fruits will help keep things moving. My recommended daily fiber intake for infants and children is simple to remember: age plus 10 grams. For example, a five-year-old should get 15 grams of fiber daily. And one last poo pointer for dealing with constipation: Teach your kids to go as soon as they feel the urge. They may not want to stop playing but holding hardens poop.

Hear Dr. Sears speak at the

SUMMIT â&#x20AC;&#x2122;18 SoCal

Dr. Sears will be the keynote speaker for this yearâ&#x20AC;&#x2122;s Moms Meet WOW Summit, happening November 2-3, 2018 in Anaheim, California. Dr. Sears has been advising busy parents on how to raise healthier families for over 40 years. His website, askdrsears.com, is one of the most popular health and parenting sites. He is noted for his science-made-simple-and-fun approach to family life. BUY WOW SUMMIT TICKETS

William Sears, MD and wife Martha Sears, RN, authors of Dr. Poo: The Scoop on Comfortable Poop

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You’re invited to the

SUMMIT ’18 SoCal

NOVEMBER 2 - 3, 2018 ANAHEIM, CA

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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!

HEALTHY FAMILIES

READINGCORNER

By Amanda McAnally

Pippi Longstocking by Astrid Lindgren (Starting at $5, Penguin Young Readers Group, Ages 8-12) Fall in love with this classic about a spunky young girl and her wacky adventures. Pippi is a great role model to teach young ones the value of independence. Ash Princess by Laura Sebastian (Starting at $15, Random House Children’s Books, Ages 12-17)

4 BOOKS FOR BUDDING FEMINISTS One of the biggest influences kids can have come from what they read. The discovery of one female-driven story has the power to positively impact any young girl. From historical figures to iconic fictional role models, here are four feminist books that will inspire girls—and women— to take on the world.

Dive into this epic young adult novel about a girl who rises above a cruel, oppressive king and fights to take back the throne for her people. Theodosia’s headstrong attitude and survival expertise will keep any teen at the edge of their seat.

6 Empowering Books for Mom These six stories, part of the #StrongWomenRead campaign from BookClubbish, paint vivid pictures of strong females.

From childhood to leadership, this picture book is a great way to introduce your little feminist to the story of the women’s liberation movement. Follow the journey of Gloria Steinem and inspire your young ones with the message of equality and individuality. The Story of Gloria Steinem—Feminist, Activist, Leader by AURA LEWIS

She Persisted: 13 American Women Who Changed the World by Chelsea Clinton (Starting at $12, Philomel Books, Ages 4-8) This stunning book covers the importance of 13 inspirational women who never gave up on their dreams. Travel through brave moments in American history where women persisted, no matter what.

Confessions of a Domestic Failure by Bunmi Laditan | This is a hilarious read for real mamas trying to navigate their way through the pinterest-perfect world of mommyhood. The Cactus by Sarah Haywood | In the face of family adversity, a mother-to-be finds herself and gains clarity where she least expects it. When the Lights Go Out by Mary Kubica | Drawing you in from the very first page, this mysterious and emotional thriller revolves around a case of stolen identity. Before I Let You Go by Kelly Rimmer | This tale follows two sisters, one baby, and the hard choices one must make in the face of addiction. Rosie Colored Glasses by Brianna Wolfson | An exploration of family love, this story is told from the eyes of a daughter through her parents turbulent divorce. The Brightest Sun by Adrienne Benson | Painting a beautiful picture of the Kenyan landscape and culture, this novel dives into the journeys of three women confronting their identities through motherhood and tragedy. [This story contains affiliate links.]

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SHUTTERSTOCK (TOP LEFT)

Gloria’s Voice: The Story of Gloria Steinem–Feminist, Activist, Leader by Aura Lewis (Starting at $12, Sterling Children’s Books, Ages 4+)

When you go to the nail salon, you expect to be pampered with freshly buffed and painted fingers and toes. What you don’t expect is to come into contact with toxic fumes or harmful chemicals that can wreak havoc on your health from the products used in the salon. Unfortunately, this may be the case in many salons across the country where safety practices By Maureen Frost aren’t enforced and product ingredients are poorly regulated. Jenny Duranski, founder and CEO of Lena Rose Beauty, a green beauty boutique and spa in Chicago, dealt with the ramifications of these health hazards first hand. Before she founded her boutique, she worked as a certified nail technician for four years in a traditional salon but fell ill from the constant exposure of the toxic products she worked with. Eager to understand what was making her sick,

GREEN YOUR MANICURE

THE CAMPAIGN FOR SAFE COSMETICS,

founded in 2004, works to educate the public and enact legislation to remove dangerous chemicals from personal care products. Over the years, they have persuaded many companies to ditch the harmful chemicals and bring the demand for natural and organic products to the mainstream market.

13 kiwi Summer 2018

she began to research on her own. The more she looked into the issues, the more she realized there weren’t nearly enough resources out there to help consumers and technicians understand the dangers and choose safer alternatives. One of the first websites Jenny came across that helped her along her educational journey was the Campaign for Safe Cosmetics. Ever since, Jenny has been a supporter, traveling to Washington D.C. to share her personal story and lobby for tougher legislation on the beauty products industry. Jenny explains, “I’m a very passionate advocate and activist. When I started learning more about this I got really angry and really frustrated. Then I became hopeless and then I got my passion back again.” She knew she could and should change things and has been carrying the torch for green nails ever since. Her research and dedication to natural alternatives

led her to open Chicago’s first non-toxic nail salon in 2013. In the years since, green beauty has had somewhat of a boom, but Jenny says, “The nail industry still has a very, very long way to go. For some reason I think it’s going to be the last industry to change.” This reality has kept her laser-focused on her advocacy so that when her daughter is ready to get her first manicure, she won’t have to worry about harmful side effects.

REMOVING THE TOXINS In 2006, the Campaign for Safe Cosmetics launched a campaign targeted at OPI, ORLY, and Sally Hansen to remove the big toxic trio: toluene, formaldehyde, and dibutyl phthalate. They succeeded in getting these brands to reformulate their products to be 3-free. But over the past decade, new research has emerged leading to the need to further restrict

FORMALDEHYDE Used as a hardener and preservative, this toxic chemical has been classified as a human carcinogen (capable of causing cancer) by the National Toxicology Program and California EPA’s Proposition 65. FORMALDEHYDE RESIN Used in nail enamel products, it is a known skin allergen that can cause dermatitis.

ingredients. Jenny explains, “We have a lot more research on even more chemicals of concern in nail polish. So once they removed dibutyl phthalate from nail polish ingredients, they replaced it with a chemical called triphenyl phosphate because you need that drip in order to apply it.” In October of 2015 there was an independent study done by the Environmental Working Group. It found pregnant women who used nail polish with the endocrine disruptor triphenyl phosphate had it show up in their urine stream within 72 hours. “The replacement chemicals can also be just as dangerous as the original. This is why we need testing,” says Jenny. Now, the standard is 5-free labeling, which means no formaldehyde, dibutyl phthalate (DBP), toluene, camphor, and formaldehyde resin. Jenny goes one step further and doesn’t use products containing triphenyl phosphate in her salon. Understanding your exposure goes beyond these labels though. “I know a lot of consumers focus on the nail polish, but that’s not actually the most toxic part of a manicure and pedicure. The most toxic part really is the body products that are getting put on,” explains Jenny. She says that, as a consumer, you really need to make sure that what the salon is offering is really what they are using. It’s imperative to ask questions. A lot of the stuff in a nail kit aren’t labeled and some nonreputable salons may refill safe product bottles with unsafe, cheaper products.

TOXIC CHEAT SHEET TOLUENE Used to give nail polish a smooth finish, this toxic chemical can impair breathing and cause nausea. Exposure to toluene when pregnant can cause developmental issues for the fetus. CAMPHOR With a thick scent derived from the wood of the camphor tree, this ingredient is particularly concerning for nail technicians who are constantly exposed to the dizzying and nausea-inducing fumes.

DIBUTYL PHTHALATE (DBP) This plasticizer acts as an endocrine disruptor, interfering with your hormonal system.

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• If you truly want a non-toxic experience, Jenny suggests that you skip the polish. • She also encourages customers to be their own advocates. “It’s important to ask questions and not be shy about it. Bring your own stuff if you are concerned—even educate them. A lot of the nail technicians don’t know their own risks and don’t know that the products they’re using are affecting their own female health.” • Look at the products a salon carries. It can be a good indication as to how much they care about safety and green beauty. • Visit the websites of the green and vegan nail products you trust to see which salons near you carry their products.

TIPS FOR SAFER NAIL CARE

• Pay attention to price. Jenny says, “If you are paying $35 for a manipedi, that’s a pretty good indicator as well that they’re using cheap products. They won’t have that profit margin to be able to invest in a better product line.” • If you head to a traditional nail salon and want to avoid poor air quality, make sure you have the first appointment in the morning. She also suggests you plan your visits on Mondays and Tuesdays when salons are generally less busy.

JENNY’S TOP PICKS FOR NATURAL NAILS Using vegan ingredients, SPARITUAL nail lacquers and nail care essentials are free from DBP, toluene, formaldehyde, and formaldehyde resin.

With roots that date back to 1986, ZOYA nail polishes and treatments are 10-free.

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Practice Upcycled Eating at Home According to research done by the USDA, we as a country waste 30-40% of our food supply every year. To combat this issue, many brands, restaurants, and individuals are starting to take part in the upcycled eating movement, a top trend for 2018. There are many ways that you can take part, but here are a few that we love.

Pickle it Save those scraps for the soup Your vegetable peels, leftover lettuce, and excess herbs mixed together are the perfect catalyst for a delicious homemade stock. If you have bones left from your roast chicken or holiday turkey, throw them in the mix for a nutrient-dense bone broth filled with vitamins and minerals.

Do you ever get too much of one kind of fruit and veggie in your produce co-op delivery? No problem! Practically everything can be pickled. Whether you want to make your own gut-healthy kimchi, pickle a jar of red onions or jalapenos for your next latin feast, or go sweet with pickled pears for your salad, thereâ&#x20AC;&#x2122;s just no reason to dump the excess produce if you canâ&#x20AC;&#x2122;t eat it right away.

Make homemade jam Channel your inner Martha Stewart and throw those berries, apples, or peaches into a pot and get cooking. The great thing about making your own jam is that you can control how much sugar goes into the recipe. Grab enough glass jars to stock up for the winter months or to share with friends and family.

Create a compost pile Your food scraps can create a gardening gold mine when they start to decompose. This organic matter can then be added to your soil to offer a wealth of nutrients to help your plants grow.

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Tropical Treats With bountiful fresh fruit, vibrant ingredients, and healthy blends, the tastes of summer are calling your name. Grab a spoon and dig in.

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INGREDIENTS Smoothie Bowl ½ cup frozen pineapple chunks ½ cup frozen peach chunks ½ cup frozen strawberries ½ cup coconut or other plantbased milk ½ cup lime-flavored kombucha

Toppings

¼ cup fresh blackberries 1 Tablespoon dried coconut pieces 1 lime wedge

Fruity Coolada

PHOTO CREDIT: CARISSA BONHAM

DIRECTIONS 1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain. 2. Pour into a bowl and add toppings. Makes 1 serving Per serving: 386 calories, 5g protein, 33.5g carbs, 6g fiber, 19.5g sugar

Substitutions Blackberries not in season? Leave frozen berries out on the counter to partially defrost while making the rest of the smoothie bowl and top your bowl with those instead. V

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Tropical Greens INGREDIENTS Smoothie Bowl

Toppings

¾ cup frozen mango ¼ banana, peeled ⅓ cup frozen pineapple ½ cup almond milk ½ cup spinach ½ teaspoon matcha powder ice as needed

2 Tablespoons coconut flakes ⅓ cup mango, cubed ¼ cup pineapple, cubed 1 kiwi, peeled and cubed

DIRECTIONS 1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain. 2. Pour into a bowl and add toppings. Tip: Be sure to add the matcha powder to the blender after the almond milk to help keep it from clumping. Makes 1 serving Per serving: 399 calories, 4.2g protein, 65g carbs, 9.3g fiber, 46g sugar V

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PHOTO AND RECIPE CREDIT: SAM ELLIS

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KIWI recommends ORGANIC ingredients

PHOTO CREDIT: KARISSA MARTINDALE

Berries & Cream INGREDIENTS Smoothie Bowl 1 frozen banana ½ cup full-fat coconut milk ½ cup raw cashews ⅛ teaspoon vanilla extract

Toppings ¼ cup fresh blueberries ¼ cup fresh raspberries ½ cup fresh strawberries, halved

DIRECTIONS 1. Combine all smoothie bowl ingredients in a blender jar and blend until smooth and no chunks remain. 2. Pour into a bowl and add toppings. Substitutions: This versatile smoothie base is delicious topped with any combination of fresh seasonal fruit. Makes 1 serving Per serving: 762 calories, 17g protein, 67g carbs, 9.7g fiber, 27g sugar V

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INGREDIENTS Smoothie Bowl

Toppings

1 frozen banana 1 ½ cups frozen black raspberries ¼ cup full-fat coconut milk ¼ cup plain whole milk yogurt 1 teaspoon agave syrup

1 teaspoon dark chocolate chips 1 teaspoon white chocolate chips

PHOTO CREDIT: CARISSA BONHAM

Purple Cow Nice Cream

DIRECTIONS 1. Combine all smoothie bowl ingredients in a food processor and pulse until smooth, pausing to scrape down the sides as needed. 2. Scoop into a bowl and top with chocolate chips. Makes 1 serving Per serving: 402 calories, 8g protein, 62g carbs, 15g fiber, 37g sugar

Substitutions For extra protein, substitute Greek yogurt for the whole milk yogurt. GF

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A Screen-Free,

Simple Summer by Maureen Frost

23 kiwi Summer 2018

lipping your sandals off and walking barefoot through the grass, catching fireflies at dusk, running wild through the sprinklers on a hot day, playing capture the flag till it’s too dark to see—these are just a few of the magical moments a carefree summer can offer. My best childhood memories all revolve around long summer days—the tastes, the sounds, the adventures. Biting into juicy watermelon that drips down your arms, falling asleep to the cool breeze lightly blowing the curtains in and out, selling lemonade at the top of my driveaway, the list could go on. The memories and traditions made in those early days have stayed with me decades later. Growing up in the ‘90s, screentime wasn’t as big of an issue. I watched TV, but other than occasionally powering up the family desktop, I lived mainly untethered to technology. Today, technology is omnipresent in all we do and it has changed how kids grow up. According to the US Department of Health and Human Services, American children spend an estimated seven hours a day in front of screens. This can negatively affect their cognitive development, social skills, creative play abilities, and academic performance. Research also shows that too much screen time for young children can pose a risk for childhood obesity, irregular sleep patterns, and behavioral problems. So this year, it’s time to take back the simple joys of summer vacation and instill in your kiddos a love of adventure, outdoors, and spontaneous play without the screens. Here are a few helpful tips to inspire your family’s unforgettable summer.

Head outdoors together and often

The best way to teach your kids is through example.What better way to show them the true joys of warmer temperatures and longer days than by enjoying them yourself? Whether it be a family walk after work, weekend adventures at the beach, or simply playing in the backyard, everyone will benefit from the added bonding and fresh air.

Create family traditions

American children spend an estimated seven hours a day in front of screens

Your family is unique, so celebrate the passage of time and the best parts of the seasons in your own special way.These will be the memories that your kids will hold onto from year to year and possibly even pass on to their own children. Whether you plant a garden together, pick your own berries to make jam, or create your own backyard Olympics, the opportunities are endless.

Let your kids be bored

When your kids are bored, they’ll be forced to think up fun things to fill their time—and that’s when the magic starts.The simple act of slowing down leads to a greater awareness of your surroundings and lets your brain wander to all the best places. Just be sure to encourage your kiddos towards creative projects or outdoor fun and away from the tablets and TVs.

Ditch the toys for more imaginative play

So while toys are great, having less stuff can lead your kids to use their imagination more. Keeping a few engaging toys in the rotation and letting go of the rest may inspire your littles to spend more time playing pretend, putting on impromptu shows, or exploring.

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To get your family started on your path to summer fun, we’ve featured four fantastic activities to kickstart the good times from Screen-Free Fun: 400 Activities for the Whole Family by Shannon Philpott-Sanders.

TIE-DYE A T-SHIRT

CRAFT CARDBOARD CARS

ages 8-12

ages 6-12

Brighten up a dreary day with a project that enhances your child’s wardrobe. All you need is an old white T-shirt, acrylic paint, rubber bands, and a squirt bottle to unleash your kids’ inner artists. Prepare your art station by mixing one part water with one part acrylic paint in a squirt bottle.You can also use a tie-dye paint kit.You can mix and match colors or make several bottles with various colors of paint for a colorful result. Dip the T-shirts in water and wring out excess water so each one is lightly damp. Set up a workstation outside and help your children tie chunks of the shirt in rubber bands in various patterns on the T-shirts. Once the T-shirt is tied and ready to go, place it on a tarp and start squirting the paint onto the shirt using the squirt bottles. Allow the paint to dry for one hour before removing the rubber bands. The T-shirt should be almost dry at this point, but hanging it in the sun or putting it in the dryer for fifteen minutes will help set the colors.

Make good use of large moving boxes by crafting cardboard cars with your kids.This activity requires the help of an adult, but it’s well worth the effort! To get started, seal a large box on all but one side with packing tape. Using a box cutter or sharp scissors, cut a space for a car door on each side of the box, leaving the top flap free. Trim down the top flap to make a windshield for the vehicle that your little one can decorate. Next, attach paper plates to the bottom four sides of the cardboard box car with glue to serve as the wheels.You can even glue on plastic cups to the front of the box for the headlights. Once the structure is set, have your kids decorate their cardboard cars with paint, markers, or crayons. The only thing left to do is host a drive-in movie night in the garage or driveway.

BUILD A FORT

If the kids need some exercise and you have a woody area full of trees readily available perfect for hiding flags, get them ready to run for this exciting outdoor game.The object of the game is to hide your team’s flag and then search for the other team’s flag. Begin by grabbing a few scarves, handkerchiefs, or even an old, colorful T-shirt to serve as the flag for both teams. Then, divide the children equally into teams and send them off to hide their team’s flags without letting the other players see their special hiding spot. If playing in a park, make sure you designate specific areas for play.Then, with players from both teams guarding their territory, the children can run and try to find the flag without getting caught or tagged by a team member from the opposing group. If caught, the player is taken to a designated spot, known as the “jail.” However, if one of your team members tags you while you are in jail, you are freed. The game is over once the first flag is found.

ages 8-12 Building forts doesn’t have to be reserved for indoor play on rainy days.Your children can build an outdoor fort that provides them with a place to play while roaming your yard. Start this activity by brainstorming items that would help construct an outdoor fort. From boxes or pieces of cardboard to old sheets and blankets draped over tent stakes to using a fence as a builtin wall, your children have lots of options. Once the materials are gathered, you may need some duct tape to secure cardboard boxes or blankets to line the floor of the fort. Personalize the fort by giving it a name and adding a sign with fort rules. When the fort is ready to go, the options for play are endless.Your children can host a secret meeting with their friends or read books in the comfort of their newfound hideout while enjoying the fresh air.

25 kiwi Summer 2018

PLAY CAPTURE THE FLAG ages 6-12

Excerpted from Screen-Free Fun: 400 Activities for the Whole Family by Shannon Philpott-Sanders. Copyright © 2018 Adams Media, a division of Simon and Schuster. Used by permission of the publisher. All rights reserved.

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Are You Suffering From

Postnatal Depletion? By Maureen Frost

Exhaustion, the feeling of being overwhelmed, struggling to shower and keep up with your beauty routine—these are all common things new mothers may deal with after giving birth. But what if these feelings don’t go away and are coupled with even more symptoms that you never had before baby, thus debilitating you as a new mom? It’s possible that postnatal depletion is to blame. Dr. Oscar Serrallach, a Doctor of Functional Medicine with a special interest in postnatal wellbeing, coined this term after numerous women came to his practice suffering from these symptoms. While prenatal care is of the utmost importance, once the baby is born, most of the focus turns to them, leaving the mother vulnerable to a lack of support and proper treatment. What’s even more concerning, postnatal depletion has the ability to stick with a new mom for multiple years. In Dr. Serrallach’s new book, The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children (excerpted here), he offers up the essential roadmap for regaining your health.

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What Exactly is Postnatal Depletion? Postnatal depletion is a constellation of symptoms affecting all spheres of a mother’s life after she gives birth. These symptoms arise from physiological issues, hormonal changes, and interruption of the circadian day/night rhythm of her sleep cycle, layered with psychological, mental, and emotional components. Think of your body as a plastic bag full of water. The more water in the bag, the better you feel and the better you are able to cope. Each day of pregnancy, the birth, each sleepless night, each long day of breastfeeding, is like putting tiny pinpricks in the plastic bag. You can repair these holes, but it takes a little time. When there are only a few sticks of the pin, only a very small amount of water escapes the bag. The trouble, though, is when the holes start to come more quickly than you can repair them. Such is the body after childbirth; when there are too many stressors and not enough time to recover, your levels become depleted. Depending on the severity of depletion, the postnatal period can last for years after the baby is born—you can

be left with a bag so filled with holes that it takes a long time to repair and refill. In the worst-case scenarios, I’ve even seen the depletion pattern occurring decades later. None of this suffering should continue for so long! At its core, postnatal depletion is the understandable outcome of a series of less-thanideal events leading to depletion of a woman’s wellbeing at multiple levels. There are three primary factors at play here: 1. The nutrients given over to making, incubating, and birthing the baby are enormous, and this depletion continues after the birth for women who are breastfeeding. 2. Bone-gnawing exhaustion can occur from sleep deprivation—the result of never having a good, refreshing night’s sleep. 3. The drastic change of a new mother’s role is often accompanied by social isolation, which can have a deleterious effect on a woman’s psychological well-being.

All hope is not lost though. In fact, understanding the symptoms is just the first stop on a mom’s road to recovery. Dr. Serrallach’s cure includes a tailored plan for rebuilding physical and emotional wellness which he details in his book, coming out in June of 2018. Excerpted from The Postnatal Depletion Cure: A Complete Guide to Rebuilding Your Health and Reclaiming Your Energy for Mothers of Newborns, Toddlers, and Young Children. Copyright © 2018 by Oscar Serrallach MBChB FRACGP. Reprinted with permission of Grand Central Life & Style. All rights reserved.

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A Truly Green Lawn

BY SAMANTHA MELLONE

Keep your yard healthy while conserving resources with these tips from Tamson Yeh, turf and land management specialist from the Cornell Cooperative Extension of Suffolk County in Riverhead, New York.

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WATER LESS: Typically, watering your lawn once or twice a week—between midnight and 8 a.m. when the grass is in its natural dew period—is enough. To make sure you’re watering properly, stick a butter knife in the grass. If the soil that sticks to it comes out smeary, you’re watering too much; if it’s powdery, it’s not enough. KEEP YOUR CLIPPINGS: After mowing, “return grass remains to your lawn, leaving them on the surface,” says Yeh. The leftovers help support the health of the soil, acting as a fertilizer. DON’T TURN TO PESTICIDES: Even if you’ve got lots of crawlers, Yeh doesn’t recommend pesticides. Instead, focus on the reason why the bugs showed up—like overfertilizing or watering too often. (For example, lots of European crane flies are likely the result of over-moisturized soil.) Once you spot and tackle the issue, the bugs should naturally go away.

EDITORS’ PICKS:

11 Healthy Finds for Your Family Our mission at KIWI is to help you to raise your children and enjoy your lives in the healthiest way possible. In doing so, we get to try many new and existing betterfor-you products in order to bring you the latest and greatest on the market. Last month at the Natural Products Expo West, our team discovered numerous exciting new products ranging from personal care, to food, and beyond. Here are a few of our favorites from the show.

1. Vegan Butter in Stick Form

5. Non-Toxic Hair Care

With Desert Essence’s line of non-toxic hair care, including their Anti-Breakage Shampoo, moms (and dads!) get to take some precious “me” time with ingredients they can trust.

6. A Serving of Veggies in Your Sandwich

As parents to picky little eaters, the Daily Kneads Bread offers you a simple solution when trying to get your kids to eat more veggies.

7. An Antioxidant Dessert with Real Fruit

Chocolate and fruit together? Say no more. These decadent delights from TruFru are just the treat all of our hard-working parents deserve.

8. An Alternative to Yogurt

We love the versatility of MELT Organic Buttery Sticks. They can be used to cook and bake just like real butter.

The convenience of a healthy snack in a portable cup has always been a mom on the go’s best friend. The unique and rich taste of Yooli ArtisanStyle Farmer’s Cheese offers an exciting new flavor combination you will surely love.

2. Plant-Based Protein Pancakes

9. Elyptol Hand Sanitizer

King Arthur’s new Protein Pancake Mix offers 14 grams of plant-based protein for a convenient, delicious, and nutritious breakfast.

3. A Creamy, Protein-Packed Yogurt

Available in five flavors, the thick and creamy Green Mountain Creamery Icelandic Style Skyr hales from New England but incorporates all the classic attributes of the Icelandic favorite.

4. Curry, Made Easy

With Tasty Bite’s Spice & Simmer Thai Green Curry, you can get the delicious flavors of curry without all the prep.

EWG Certified and hospital grade, the Elyptol Antimicrobial Hand Sanitizer Spray is made with natural, non-toxic ingredients that are gentle and nourishing enough for frequent use on germprone kids.

10. A Sweet Treat Without the Junk

Parents can get these vegan, gluten-free, and soy-free cookies from Maxine’s Heavenly delivered right to their door. What could be better than that?

11. A Low Sugar Snack Bar for Kids

With just 4 grams of sugar and 7 grams of protein, Moms will love thinkKIDS, a new line of protein bars launching in June.

kiwimagonline.com

Introducing Herbs on the GoTM, a natural way to support wellness wherever life takes you. We put decades of expertise into taking the confusion out of healthy herbs. The names let you know what theyâ&#x20AC;&#x2122;re for and when to take them. The spray makes them portable and easy to use. And of course, the formulas themselves are thoughtful blends of just the right helpful herbs.

Let healthy herbs make a good first impression. Get started at sprays.herb-pharm.com 31 kiwi Summer 2018

FOUNDER, CEO, AND PUBLISHER

MAXINE WOLF

SENIOR EDITOR

MAUREEN FROST ART DIRECTOR

DANIELLE MCDERMOTT CONTRIBUTING WRITER

ADVERTISING SALES

Amanda McAnally

MAY MEDIA GROUP

DIRECTOR OF SALES, DIGITAL MEDIA

Mitch Plotnick mplotnick@maymediagroup. com

DIRECTOR, WESTERN SALES

EXECUTIVE VICE PRESIDENT

EVENTS MANAGER

415-381-9121

DIRECTOR OF CONSUMER INSIGHTS

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Anya Sagee asagee@maymediagroup.com

856-753-3800 x106

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WESTERN ACCOUNT MANAGERS

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310-400-2639

Lorrie Allen lallen@maymediagroup.com

Erin McCoy emccoy@maymediagroup.com

Annie Douglass Sylvia Baker

Victoria Zeitz

Amanda McAnally

WEB DEVELOPER

Shane Pisko

PROJECT MANAGER

Lauren Houston

INSPIRATION Maylee Wolf, Ella, Connor, and Olivia Douglass, Colin, Sean, and Danny Baker, Drew and Elise Houston, and all the wonderful kids in our lives!

EDITORIAL ADVISORY BOARD WELLNESS

Theresa Cerulli, M.D. Psychiatrist, Beth Israel Deaconess Medical Center and Lawrence Memorial Hospital; co-founder, ADD Health and Wellness Centers

Laura Coblentz Vice president of marketing and innovation, Pharmaca Integrative

Claire M. Li, D.C., C.C.N.

Chiropractor in Glen Cove, NY

Drew Ramsey, M.D. Assistant clinical professor of psychiatry, Columbia University College of Physicians and Surgeons; author of Fifty Shades of Kale

Lawrence D. Rosen, M.D.

BEHAVIOR AND DEVELOPMENT

Founder of The Whole Child Center and clinical assistant professor of pediatrics, New Jersey Medical School

Susan Bartell, Psy.D.

Psychologist specializing in family-life balance and author of The Top 50 Questions Kids Ask

Keegan Sheridan, N.D.

CHILDREN’S MEDIA

Naturopathic doctor and natural food and health expert

Sherry Torkos Author of Saving Women’s Hearts, The Glycemic Index Made Simple, and The Canadian Encyclopedia of Natural Medicine NUTRITION

Kate Geagan, RD Author of Go Green Get Lean: Trim Your Waistline with the Ultimate Low-Carbon Footprint Diet

Traci Paige Johnson Co-founder of Yummico; co-creator of Blue’s Clues and Super WHY! DENTISTRY

Fred Pockrass, D.D.S. Co-founder, Eco-Dentistry Association SOCIAL RESPONSIBILITY

Liz Abzug, J.D.

Adjunct professor, Barnard College; political consultant and founder, Bella Abzug Leadership Institute

Jess Kolko, RD, LD Culinary educator, Whole Foods Market; cofounder, Nutrition Hotline

SUBSCRIPTIONS To subscribe, contact KIWI magazine at 856-753-3800 or visit us at kiwimagonline.com. KIWI magazine is published quaterly by May Media Group, LLC,. Contents, including standing headings and department titles, copyright ©2018 by May Media Group, LLC. All Rights Reserved. KIWI is not responsible for unsolicited manuscripts, photography, or art. Queries accepted in writing only. No part of KIWI may be copied or reproduced in any way without the written consent of May Media Group, LLC. Products advertised are not necessarily endorsed by this publication.

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INSEASONNOW

by Amanda McAnally

ZUCCHINI WHY WE LOVE THEM: With only 13 calories in a half cup, zucchini is the vegetable that keeps on giving. Rich with antioxidants, it contains folate, potassium, and vitamins A, B, and C. This veggie is cheap, quick to cook, and highly digestible.

HOW TO CHOOSE THEM: Ripe zucchinis are best when they are small to medium sized, 6-8 inches in length. Choose ones that are dark skinned and firm to the touch. Avoid ones with a spongy texture, as they are past their prime.

HOW TO STORE THEM: Tightly wrap fresh cut zucchini in a paper bag in the refrigerator for up to one week. Do not store them in plastic bags, as they trap too much moisture. For later use, cut into one-inch chunks and freeze in a zipper-topped freezer bag.

DELICIOUS WAYS TO USE THEM: Whether you want a tasty dip for chips and vegetables, or a healthier version of pasta or fries, zucchini is one of the most versatile vegetables in the world. Add it to omelettes or frittatas, carve it into a savory veggie boat, or mix it into baked goods for an added boost of nutrition.

Cacao Zucchini Brownies

Zucchini Bites

Zucchini, Mini Pepper, Pesto Skewers

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

PHOTO CREDIT: SHUTTERSTOCK

TRY THESE KIWI RECIPES

KIWI magazine - Summer 2018

Articles inside

Toxic-Free Feminine Care

Are You Suffering From Postnatal Depletion?

A Screen-Free, Simple Summer

Kids, Summertime, & That Fun Spoiler: Constipation

A Truly Green Lawn

Green Your Manicure