Summer 2020 S T AY H O M E SUMMER
Staycation Ideas for Families
7
REASONS TO GROW YO U R O W N B A C K YA R D FOOD
HEALTHY MICROBIOME
How to Boost Your Child’s Gut Health
Award-winning play products, specifically designed for each stage of your baby’s development.
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Publisher & Editor in Chief Amity Hook-Sopko Creative Team Kaitlyn Kirby Tamara Hackett Cover Photography Kristen Curette & Daemaine Hines Contributors Caitlin Ultimo Peggy O’Mara Aaronica Cole Mellisa Dormoy Carolina King Kris Bordessa Kari Peters Monica Lensink Copy Editor Maria Moser Advertising Director Tracy Carter tracy@greenchildmagazine.com Media & Other Inquiries media@greenchildmagazine.com
10 ECO FAB Our favorite sustainable picks
for the summer season
12 7 CHEMICALS TO AVOID DURING PREGNANCY Find out which risks could be
hiding in the products you use every day
16 HEALTHY MICROBIOME Learn which foods can help
boost your child’s gut health
20 GOOD GREEN NEWS There are positive changes
happening all around us— Here are a few
22 VICTORY GARDEN These reasons to grow your own backyard food will make you want to get started on your summer planting
26 SUMMER STAYCATIONS Don’t worry if your summer
vacation plans are gone— you can still have fun with the family right where you are!
30 LOOK LISTEN READ 32 CONSCIOUS KITCHEN A selection of refreshing summer
recipes you’ll want to try
38 GUIDED MEDITATION This relaxing script takes your
little ones on an ocean journey as a sleepy seahorse
EDITOR’S LETTER “It takes a village to raise a child.” This African proverb is often quoted in parenting advice. A village of caring people interacting with and supporting each other can have a remarkably positive impact on a family’s emotional, physical, and financial wellbeing. Especially when it comes to challenging times like the loss of a job or parenting a child with special needs, a village can mean support, sanity, and security. Reach Green Child’s Executive Editor Over the past decade, we’ve talked about the importance editor@greenchildmagazine.com of finding your village - and how, if you can’t find it, you may have to build one yourself. We’ve usually advised parents to find like-minded people so they don’t feel judged about some of their natural parenting decisions, like breastfeeding past the one year mark or raising their kids vegan. But after being a mother for nearly two decades and raising kids in two states and four cities, I’ve realized that my community has been the strongest when it is diverse. Isolating ourselves from people who aren’t exactly like us - whether by circumstance or intention - means shutting ourselves off from part of the human condition. In other words… If you’re only looking to sit on the bleachers with the mom who brings a reusable container of organic orange slices as the soccer team snack, you’re probably missing out. The same goes for our children. When kids grow up with exposure to people who don’t look like them, they become better equipped to evaluate and reject notions that one set of humans is better or worse than another. How can we help you make your village better?
Amity
Amity Hook-Sopko Publisher & Editor-in-Chief
SURF’S UP Boardshorts, rash guards, and swimsuits made from recycled and organic fabrics (with no excess production materials like metal rings or plastic drawstring tips). seaestasurf.com
Eco
FAB
Try out this selection of SUSTAINABLE products we’re loving this season!
GO WITH THE GLOW Tinted mineral sunscreen face stick infused with moisturizing organic shea and cocoa butter, SPF 40. earthmamaorganics.com
OH MY DARLING Handmade, soft sole moccasins that promote healthy foot development. freshlypicked.com
SO FRESH, SO CLEAN Purifying cleanser with geranium, camelia, and rosemary removes makeup and impurities to bring balance to skin. blkgrn.com
BAMBOO FOR BOO-BOOS Compostable, organic bamboo bandages for those summer scrapes and scratches. patchstrips.com
BABY BRIM Double-lined cotton baby sun hat, made in the USA. minnowswim.com
7 CHE M I CA LS T O AV OID D U RIN G
PREGNANCY Pregnant mothers often hear advice on what types of foods to avoid, but not much is mentioned about risks from the products they use every day. From cleaning products and plastic water bottles to nail polish and perfume, the chemicals in everyday items can be just as toxic to a developing baby as alcohol or cigarettes. According to the Environmental Working Group, chemicals can pass through a pregnant woman’s bloodstream to the placenta. Such fetal exposure to toxins during critical development stages can cause permanent brain and organ damage. These chemicals often contain endocrine disruptors, mimicking hormones and increasing the risk for cancer, obesity, infertility, and neurological disorders. If you’re pregnant, take extra care reading labels and keep an eye out for these ingredients.
BENZOPHENONE Exposure to benzones may be higher during the Summer, because they’re found in many types of sunscreen. This ingredient mimics estrogen, interfering with hormone production, which can lead to weight gain, fatigue, and even future fertility issues. Studies have also linked benzones with brain development issues in children.
PARABENS Parabens are preservatives found in many personal care products like shampoo, deodorants, and lotions. These chemicals have been banned in Europe because of hormone disruption, links to cancer, negative birth outcomes, and skin irritation.
PHTHALATES Phthalates are used to soften plastics (like bath toys for kids). They’re also routinely found in food packaging. When introduced into the endocrine system of a male, this chemical can signal the death of testicular cells, leading to infertility and birth defects in males as well as diabetes and obesity.
BPA Bisphenol A is also used in plastics, especially food and beverage packaging. It causes high estrogen levels in men and women and in extreme cases has been linked to birth defects. Canned foods are often lined with BPA, and many cash register receipts are made out of BPA-coated thermal paper.
DIOXINS Dioxins are a by-product of the bleaching process conducted on personal care items and foods (mostly animal products). Like other endocrine disruptors, dioxins can interfere with hormone signals, creating reproductive problems and possibly cancer later in life.
ARTIFICAL FRAGRANCES Found in most cosmetics and personal care products, artificial fragrances can be hard to avoid. Ninety-five percent of these chemicals contain phthalates and benzones. Pregnant women should look for natural fragrances or no fragrance to limit exposure.
GLYCOL ETHERS These may appear on ingredient labels as polyethylene glycol, ethylene glycol, or propylene glycol. They’re found in medications, personal care products and cleaning products. They have been shown to affect growth rate of the fetus, and long term exposure to glycol ethers may result in neurological and blood conditions, including fatigue, nausea, and anemia. Many personal care products today have safer, more natural counterparts. If there’s any doubt about an ingredient, it’s best to skip it during pregnancy and while breastfeeding.
&
Healthy Microbiome HOW TO BOOST YOUR CHILD’S GUT HEALTH
With more research developing on the importance of the microbiome, it’s becoming increasingly clear that a healthy immune system starts with a healthy gut. This is especially the case when it comes to children. The first few years of a child’s life are crucial for proper microbiome development. Although a baby’s gut is mostly sterile in the womb (the placenta contains some mi-
crobes), the major microbial inoculation begins as the baby descends through the birth canal, picking up vaginal bacteria along the way. Breast milk also provides a great deal of microbes. As a child begins to eat solid foods, their microbiome continues to evolve based upon dietary intake and environmental factors.
By about age two, a toddler’s microbiome resembles that of an adult. More than 80% of your immune system lives in the lining of your gut. When good bacteria are destroyed, the bad bacteria proliferate, which can lead to leaky gut and a variety of poor health conditions. Just one round of antibiotics decreases gut microbiome diversity by at least 30%. The diversity of the microbiome is key for immunity, nutrient absorption, and effects on the brain and behavior.
Serve Fermented and Digestive Friendly Foods Fermented foods such as kimchi and sauerkraut are loaded with probiotics. These can be a tough sell for kids at first, so you may want to start with fermented versions of the veggies your kids already like. Or go extremely basic with fermented ketchup or making your own yogurt. Kefir and kombucha are also good choices.
Kefir can really help with digestion. The active yeast, good bacteria, and excess digestive enzymes provide more nutritive value than yogurt by helping digest the foods you eat. Eliminate gut-damaging foods. Processed foods, conventional dairy, GMO foods, gluten, and sugar cause some level of gut damage for most people. Bad bacteria feed off of sugar, so the single most impactful way to heal your gut is to kick the sugar habit.
Don’t Be Hyper-Vigilant About Dirt Of course, we know that good hand washing is the best way to prevent the spread of germs. It’s not just the visible grime you should be worried about. A good scrubbing physically removes disease-causing germs. Just be careful about over-sanitizing. There’s much to be said about good old-fashioned soap and water. I’m not a fan of antibacterial soaps because they kill the good bacteria as well as the bad. This is such a concern that some companies are now removing the antibacterial ingredients from their hand soaps. And speaking of dirt, get outside and play in the dirt with your kids! It’s one of the best ways to boost your child’s gut health and immune system. Whether it’s gardening or making mud pies, this is therapeutic as well as healthy. Shielding kids from dirt may weaken their immune systems. Plus play helps to alleviate stress, a well-known microbiome damager.
USA
Goat milk has always been a trade secret among moms. That’s why Kabrita has harnessed the gentle benefits of goat milk into our line of Goat Milk Foods, designed for babies and toddlers. Are you curious to see if Kabrita Goat Milk Foods* may be right for your family? Get your FREE Trial Kit** today at kabritaUSA.com!
Feeding instructions: Just add water. Kabrita goat milk porridge already contains the gentle goodness and nutrition of goat milk.
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2
40°C 40°C
40°C
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Nutrition Facts About 2 serving per bag Serving size 3 tbsp powder (15g) Amount per serving
Fill a bowl with 100 ml of boiled water that has been cooled down to lukewarm temperature.
Add 3 tablespoons (± 15 g) Kabrita goat milk porridge to the bowl.
60
Calories
Organic
Stir well for a smooth porridge. Test the temperature of the porridge and always use clean utensils.
Goat milk porridge APPLE & CINNAMON
WITH GOAT CHEESE Infants through Children 12 months 1-3 years % DV* % DV*
Total Fat 1.5g
6%
Saturated Fat 1g
9%
Cholesterol <5mg Sodium 25mg
1% 2% 9%
Dietary Fiber <1g
6% 3%
Total Sugars 4g
Includes 0g Added Sugars Protein 3g
Store Kabrita porridge at room temperature. After opening, keep tightly covered, store in a dry area and use contents within one month. Filled by weight not by volume. Some settling may occur.
4%
Trans Fat 0g
Total Carbohydrate 8g
Incorrect preparation may put your baby’s health at risk. Use the porridge within one hour after preparation and throw away any left overs.
Manufactured in the Netherlands for Kabrita USA 6 Pardee Avenue Toronto, Ontario M6K 3H5 W: kabritausa.com T: 1-855-816-3999 @hellokabrita #kabritakid
Kabrita USA is on a mission to help families feed their little ones with confidence. That’s why we’ve created a line of first foods with the gentle goodness and nutrition of goat milk. Our Mom-led company is dedicated to the health and well-being of all children, our happy goats and the planet.
Snack Puffs
40°C
Vitamin D 0mcg Calcium 92mg
NL-BIO-01 EU/Non-EU Agriculture
no added sugar just add water
8+ M
Iron 0.3mg
all natural
Net Wt 1.3oz (38g)
Potassium 150mg
0% 25%
0%
0%
35%
15%
2%
4%
20%
6%
Ingredients: organic whole grain oat flour, organic nonfat dry goats’ milk, organic whole dry goats’ milk, organic buckwheat flakes, organic apple powder, organic rice flakes, organic cinnamon. Contains Milk. May contain traces of Wheat. Not suitable for children with a diagnosed cow milk protein allergy. Certified organic by Skal Bio Controle. 1004420
Best before:
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 1,000 calories
9+ M
no added a day is used for general nutrition advice for children 1-3. sugar
gluten free
Net Wt 0.53 oz (15g) 1004420_Kabrita_Zak_PorridgeAppleCinnamon_Sample_Sachet_38g_310x120_US.indd 1
@hellokabrita #kabritakid
20-09-19 15:25
*Goat milk products are not suitable in cases of diagnosed cow milk protein allergy (CMPA). **$4.99 shipping and handling applies at checkout.
Use Antibiotics Only When Absolutely Necessary When the number of good bacteria in your intestinal tract is outnumbered by the bad your child may experience gas, bloating, diarrhea, and even constipation. These symptoms can range from mild to quite severe. While just getting sick can result in decreased numbers of good probiotic bacteria, antibiotic use is one of the primary reasons that good bacteria gets wiped from our system. With certain illnesses, you don’t need medical intervention. If a decongestant or home remedies do the trick, you may not need your doctor. There’s a movement in the medical profession to cut back on prescribing antibiotics. Or if you seek treatment from an naturopathic doctor or Chinese medicine practitioner, they can help you find natural ways of supporting the body back to wellness. As it turns out, Mother Nature has provided foods that can reduce harmful bacteria in the body, lower inflammation, and build up protective bacteria. Oregano oil is an excellent choice because of its antiviral, antiparasitic, and antibacterial properties. Along with the probiotics and prebiotics above, add these foods into your family’s meals to boost your child’s gut health:
TURMERIC ECHINACEA RAW GARLIC (DAILY FOR OPTIMUM HEALTH) ONIONS MUSHROOMS MANUKA HONEY
WHEN IT COMES TO ANTIBIOTIC USE, DR. JOSH AXE, DNM, DC, CNS SUGGESTS: Don’t take an antibiotic for asthma symptoms, seasonal allergy symptoms, or viral infections like a cold, stomach virus, or the flu. Keep antibiotic use to when it’s absolutely necessary and only to treat bacterial infections in order to prevent antibiotic resistance. Never share antibiotics and don’t save antibiotics to use at a later time to take when you’re sick again. Always throw away any pills that are left over after your treatment is over. Follow antibiotic prescription directions very carefully — don’t skip doses, double up on doses or stop without finishing the cycle.
GOOD
Green
NEWS Positive changes are happening for the environment. Here are the stories that are giving us hope for the future of the planet right now. The first wild beaver colony (in more than 400 years) has been declared a success in the UK. Not only is the population itself thriving, but itâ&#x20AC;&#x2122;s also having positive effects on the environment and the entire local ecosystem of Devon in South West England. The beavers have reduced water flow, allowed plant and animal life to flourish, and they have even decreased the risk of flooding with their dams.
Without tourism, Australian SCUBA groups are using their free time to restore the Great Barrier Reef. Australian eco-tourism company Passions of Paradise is planting new corals to help revitalize the reef during quarantine. So far, theyâ&#x20AC;&#x2122;ve planted more than 1,000 pieces of coral in the Hastings Reef, a coral nursery that helps make up the Great Barrier Reef.
Coca-Cola (one of the world’s worst plastic polluters) is backing a company developing plant-based “plastic” that will degrade naturally within a year’s time. The plastic will be made from plant sugars, rather than fossil fuels. The bottles will have an outer-cardboard layer, which will be reinforced with an inner layer of plant-based plastic. When the two materials are separated, the entire bottle can be recycled. Alternatively, the whole thing can degrade within a year.
Unemployed workers in Pakistan are being paid to plant trees. Since the beginning of the coronavirus lockdowns, workers have planted 30 million indigenous saplings. The goal is to reach 50 million planted trees by the end of 2020.
Costa Rica ran on 98% renewable energy for the 5th consecutive year. Hydropower, wind, and geothermal sources make up the bulk of their renewable sources for energy. To help offset their transportation (which currently depends mainly on fossil fuels), Costa Rica’s decarbonization strategy includes a plan to introduce a modern transportation system in San José that will promote walking and biking, and feature fully electric trains by 2050.
Gerber’s organic baby food line is transitioning to 100% recyclable pouches. Designed to encourage the development of better recycling infrastructure and promote a circular economy, the pouches will be recyclable through TerraCycle’s national recycling program.
VICTORY
GARDEN 7 Reasons to G r ow Yo u r O w n B a c kya r d F o o d
BY KRIS BORDESSA
ATTAINABLE SUSTAINABLE: The Lost Art of Self-Reliant Living
With a questionable economy and potentially interrupted food supplies laid out before us, many people are considering their options for feeding their families. The idea of victory gardens — and potentially harvesting a lot of food from our backyards or balconies — is appealing to people for a variety of reasons.
YOU CAN START A VICTORY GARDEN FOR PENNIES Seeds and soil cost just pennies and are really all you need to get a garden growing. Victory gardens don’t need to be fancy. Even just a handful of plants that you know you will use can cut your grocery bill. Tomatoes, peppers, and herbs are great choices. These veggies and herbs will produce food throughout the growing season and all can be grown either in the ground or in containers on a sunny patio. If you’ve got enough space, be sure to consider planting some starchy, calorie dense crops like potatoes or winter squash.
to make the most of it by getting creative. Use the vertical space you have to grow tomatoes in an upside down hanging basket. Flower pots and other containers can be used to plant tomatoes and peppers, and even soup cans can be used to grow herbs. Hanging baskets work well to grow lettuce, and windowsill gardens are great for growing microgreens and bean sprouts.
YOU CAN PRESERVE PRODUCE FOR YEAR-ROUND USE Your victory garden can help feed you all year long. Whatever produce you can’t consume right away can be canned, dried, or even frozen. Using these methods allows you to preserve food for months to come. There’s nothing like a pantry full of preserved food that you produced right in your backyard. And talk about reducing the grocery budget! You can often pick up canning jars at garage sales, so your only expense is the lids and rings. And of course the cost of the garden seeds!
EVEN THE SMALLEST SPACE CAN PRODUCE FOOD
GROWING YOUR OWN HERBS = A BIG SAVINGS
If you live in a small space or even an apartment, you can still grow valuable produce. Opt for crops that produce food over a long period of time. Swiss chard is easy to grow, does great in containers, and you can harvest leaves all season long.
Have you noticed how pricey fresh herbs are? You can grow your own and use them in salads, marinades, seasonings, or even preserve them with dehydration. Herbs are great for containers on the patio, where it’s easy to simply snip off what you need. Some even make great landscape plants. Rosemary is a perennial bush that with-
When you’re short on space you’ll want
stands dry conditions happily; creeping thyme is a great (and flavorful!) ground cover.
YOUR GARDEN PROVIDES EXERCISE AND COMMUNITY Victory gardens — no matter the size — provide a place for the family to be together and work together. You will get plenty of fresh air, exercise, and peace and quiet right in your little garden. Gaining an understanding of where our food comes from is a bonus. And who knows? You might end up instilling a serious love of gardening in your kids — or discover that you love it yourself! There’s just something about having your hands in the soil.
YOU CAN SUPPLEMENT YOUR MEALS AFFORDABLY Just one tomato plant can grow anywhere from 10-15 pounds in tomatoes – or more! Growing your victory garden is a great way to supplement your meals via side dishes and salads. If you opt to do a meatless dinner one or two nights a week, your garden can help deliver what you need.
A GARDEN WILL HELP YOU APPRECIATE WHAT YOU HAVE When you take the time to nurture something and help it grow, you tend to appreciate it more. Victory gardens can help you focus on what matters and appreciate the things you have worked so hard to achieve.
Kaia works to overcome her fear of bees with a little help from her beekeeping dad. “Just the ticket for turning bee-phobes into beekeepers.” —Kirkus Reviews
“Kids will relate to Kaia’s fear and her determination to be brave.” —Booklist
Discover more picture books that encourage kids to go green:
Perfect for even the youngest of eco-warriors!
“This is an exuberant book about some everyday gifts from the natural world.” —The Washington Post
“This uplifting story honors the diversity of all living things.” —Parents Magazine
Summer Staycations FOR
FAMILIES
BY CAITLIN ULTIMO Many summer vacation plans are going to have to be altered this year—that is if they haven’t already been cancelled or postponed. Understandably, families will most likely forgo traveling to either near or far locations and opt to stay at home. That being said, we are all spending a lot of time at home these days. So how can we break away from this new normal and actually feel like we’re getting away from the daily work from home, learn from home, do everything at home grind? Enter the family staycation. Now traditionally, staycations typically involve
“getting off campus” and exploring your hometown or nearby attractions. Maybe it would include a short road trip to a museum or a day at the beach. That’s not exactly the kind of family staycation ideas we’re talking about. Any kind of an excursion to a crowded public place is probably off limits right now. And even if not officially, you’ll likely want to steer clear of these kinds of establishments for a while, even if the quarantine has been lifted. But your family can still escape the dayto-day and enjoy each other’s company by doing new things together. So, clear the weekend and dedicate your time and energy to having fun as a family with one
of these social distance-friendly staycation ideas:
BACKYARD CAMPOUT A fan favorite family staycation idea once the weather gets a bit warmer, families have enjoyed this kind of backyard getaway way before the times of social distancing. Quarantine may just provide the perfect excuse to pack your back packs, dust off the sleeping bags and pitch a tent. You can set up your campsite together as a family. If it’s safe to do so, you can build a fire and host a goodold fashioned camp out meal. Otherwise, fire up the grill to cook up some hamburgers, hot dogs and s’mores. Go on a nature walk, kick the ball around and craft some unique art from nature findings. Consider setting up a kind of nature scavenger hunt and have some campfire stories at the ready. Star gaze at night and enjoy connecting with nature—something you may be too busy to do so under different circumstances.
“BOOK” A LITERARY-INSPIRED TRIP Books have inspired many family vacations before the quarantine, be it Harry Potter,
Eloise at the Plaza, or even Charlie Brown. Decide on a favorite family book to fashion your weekend around and transform your home into that storybook inspired land. Eat what the characters eat, dress as they do and partake in some imaginary play together as a family. Even consider taking on individual characters for the day and read out sections of the book as a play.
HOST A MOVIE-THON If movies are more your thing, there are few better excuses for a movie marathon than quarantine or social distancing. Decide on a lineup as a family and create your own personal movie theater, complete with dine-in options. The list can range from individual favorites or carry out a theme, like all “Out of the Vault” classics or a Bruce Lee binge.
TRANSPORT YOUR HOME Create location-inspired fun without having to pack your bags or hop on a plane. First decide as a family where it is in the world you’d like to “go.” Then spend a little time researching the destination as if you were planning out a trip. Identify the attractions you’d like to see and investigate what digital options are available. Many museums are offering online access to their exhibitions
and some Broadway shows are available to stream. There are even virtual roller coaster rides available online, thanks to this recent quarantine.
night— why not? Staycation ideas for families don’t have to all be over the top.
You can plan to cook a cultural dish as a family and learn a few phrases of the local language if the destination of choice is outside of the US. Not sure where to go? Check out our staycation guide to top locations like Hawaii, Yellowstone, Amsterdam, New York and Disney.
If you’re all a little tired of lounging, get moving instead. Plot out field events that you can participate in as a family. Craft some “awards”, make homemade lemonade and even consider inventing new sports together.
BED AND BREAKFAST STAYCATION Also known as pajamas and pancakes for the day—get comfy at home and lounge together as a family. Wear matching pajamas and cook up breakfast favorites all day. Pancakes in the morning and omelets at
FAMILY FIELD WEEKEND
One of the perks of planning a social distance-friendly staycation in place of a traditional family vacation is that you don’t have to choose just one “destination.” Escape the at-home schedule and demands and enjoy time together getting away from it all— even if you’re still at home.
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From Simple Bun To Hair Being Done
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Look Listen Read KAIA AND THE BEES
by Maribeth Boelts and Angela Dominguez This story doesn’t preach about environmentalism. It’s mostly about Kaia overcoming her fear of bees (which is warranted because she once was stung by a bee). As Kaia learns about pollinators from her beekeeper dad, so do we. We also get to see an example of how people who live in the city can tackle environmental problems. This story opens up the conversation for how families in urban areas can garden, compost, conserve resources, and more. HOW TO BE A PERSON: 65 HUGELY USEFUL, SUPERIMPORTANT SKILLS TO LEARN BEFORE YOU’RE GROWN UP
by Catherine Newman Inevitably a few life skills will fall through the cracks as we raise our children. Do your kids know how to do laundry? Does your teen know how to leave a tip? Catherine Newman’s upbeat and humorous book will help kids, teens, even young adults tackle important skills that they’ll need before they become a grown-up. They’ll even get a crash course on using the kitchen and a boot camp for lending a hand outside the house. HOLISTIC WEALTH: 32 LIFE LESSONS TO HELP YOU FIND PURPOSE, PROSPERITY, AND HAPPINESS
by Keisha Blair By expanding on the teachings shared in her viral article “My Husband Died at 34; Here Are 40 Life Lessons I Learned From It,” author Keisha Blair presents action-oriented strategies to help you find balance and success. Holistic Wealth shows us how to find prosperity in key aspects of life, from financial stability and physical health to our emotional and spiritual connections with others.
ANXIETY RELIEF FOR TEENS: ESSENTIAL CBT SKILLS AND MINDFULNESS PRACTICES TO OVERCOME ANXIETY AND STRESS
by Regine Galanti, Ph.D. While this book addresses the stressors our teens have in their regular life, it’s also helpful to remember that school and friendship pressures still exist during the pandemic, they just look a little different. Galanti offers helpful explanations about common anxiety triggers and support in the form of quizzes, mindfulness practices, and Cognitive Behavioral Therapy-based techniques. Written in teen-friendly language, the book outlines the reasons why anxiety disorders happen and what to do about their symptoms.
TOGETHER APP
With the Together app, your kids can video chat, play games and read with friends and family members. Download the free app, register, and invite others. Once they’re connected to the app, you can video chat and play board games like Memory, Chutes & Ladders, or Chess. There’s even a catalog of books that kids can read while they’re video chatting, or you can scan your own favorites into your personal library.
THE POCKET BOOK OF BACKYARD EXPERIMENTS: DISCOVER THE LABORATORY IN YOUR GARDEN
by Helen Pilcher A handy, charming book filled with 80+ experiments for the whole family— discover, learn, and enjoy a better understanding of basic garden science. From testing garden soil to making a battery out of a potato, this book reveals the hidden science at work in the garden and around the house. Divided into four sections: biology, soil science, botany, and “kitchen sink” chemistry, each experiment involves common household items. While learning how to create a homemade ant farm or making a pressed herbarium specimen, kids get grounded in the basic principles of science.
Conscious Kitchen Refreshing Lavender Lemonade Add a calming, herbal twist to one of your favorite summer drinks with this refreshing lavender lemonade.
INGREDIENTS 3 cups water 1/2 cup honey or sweetener of choice 3/4 cup freshly squeezed lemon juice 2 tablespoons organic culinary grade lavender flowers
Ice 1 splash cranberry or pomegranate juice optional for pink flavorâ&#x20AC;&#x201D; Add until desired color is achieved
DIRECTIONS 1. Boil 1 1/2 cups water 2. Remove from heat and add lavender flowers and honey 3. Allow to steep for 2 hours (30 minutes minimum) 4. Strain 5. Pour into a pitcher 6. Add the freshly squeezed lemon juice and additional 1 1/2 cups of water 7. Place in refrigerator until ready to serve 8. Serve with ice, lemon slice, and sprig of fresh lavender
Conscious Kitchen
Old Fashioned Blueberry Nectarine Crisp This old-fashioned fruit crisp delights with a thick filling of plump blueberries and sweet nectarines, covered by a warm, buttery oat topping. Grandma would be proud!
FOR THE TOPPING
FOR THE FRUIT FILLING
1/3 cup flour 1/3 cup old-fashioned oats 1/4 cup packed brown sugar 1/4 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg 1/4 teaspoon salt 5 tablespoons cold unsalted butter
4-5 medium nectarines, pitted and sliced 1 1/2 cups blueberries, rinsed 1/3 cup granulated sugar 2 tablespoons tapioca granules 1/2 teaspoon vanilla extract
DIRECTIONS 1. Preheat oven to 375 degrees. 2. In a medium bowl, combine flour, oats, brown sugar, cinnamon, nutmeg, and salt. Stir until evenly combined. 3. Cut butter into small cubes, then add to the flour mixture. Work the butter in with a pastry blender or with your hands until the mixture comes together into small crumbly clumps. Set aside. 4. In a large bowl, combine nectarines, blueberries, granulated sugar, tapioca, and vanilla extract. Stir to combine. 5. Spread fruit mixture across a 2-quart baking dish, and sprinkle with the topping. 6. Bake for 45-50 minutes, until the fruit is bubbling and the topping is golden brown. 7. Serve warm with ice cream.
RECIPE BY MONICA LENSINK
Conscious Kitchen
Grilled Balsamic Bruschetta Chicken Gather the most flavorful tomatoes from your latest Farmer’s Market haul and make this summer favorite!
FOR THE BRUSCHETTA TOPPING
FOR THE BALSAMIC CHICKEN
1 1/2 cups diced tomatoes 1 tablespoon minced red onion or shallot 2 teaspoons olive oil Sea salt and freshly ground pepper to taste 2 tablespoons basil, cut into thin slivers Extra olive oil and reduced or aged balsamic for drizzling Optional: 1 thin slice of prosciutto per person
1 pound boneless, skinless chicken breasts 1/2 teaspoon sea salt 1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 clove garlic, minced
DIRECTIONS 1. Place the chicken breasts into a glass dish and add the sea salt, olive oil, balsamic vinegar, and garlic. Mix to combine the marinade with the chicken and refrigerate for at least 1 hour or overnight. 2. When you’re ready to cook the chicken, preheat the grill over medium high heat until a steady temperature of 400ºF is reached. Place the chicken on the grill and adjust the heat if necessary to maintain a temperature between 350º-400ºF. 3. Grill for 10-12 minutes on the first side, turn the chicken when it easily comes loose from the grill, and grill an additional 8-10 or until it’s no longer pink in the center. 4. While the chicken is cooking make the bruschetta topping. Place the diced tomatoes into a bowl, then add the red onion/shallot, and olive oil. Mix to combine, then season to taste with sea salt and pepper. Mix in the basil and set the mixture aside and let the flavors meld together while the chicken finishes. 5. Serve the chicken with the bruschetta topping with additional olive oil and aged balsamic for drizzling. Add a thin slice of prosciutto (optional) and grilled veggies on the side. RECIPE BY KARI PETERS
GUIDED MEDITATION SLEEPY SEAHORSE BY MELLISA DORMOY ShambalaKids.com
It’s that special time now to relax and get ready to experience wonderful adventures in our dreams. So, get comfortable. Take in a nice deep breath and gently close your eyes. Now, exhale, and as you breathe out, let go of any worries or thoughts you’ve been holding in your mind. Just blow them out, like you’re blowing bubbles in water. Very good. Now, inhale again and feel peace and relaxation enter your body and flow down from your nose and throat, down your chest and all the way into your belly. Breathing nicely and fully into your belly to make it a big belly... and then, exhaling out slowly and deeply. Now imagine in your mind that you are a beautiful seahorse. Seahorses change color depending on their surroundings, so you can imagine yourself to be any color you choose. Surround yourself in that color, too. You are one strong seahorse, with your curvy, muscular tail, beautiful bumpy skin, nice big belly and a tube for a mouth. You’re surrounded by a big sparkling ocean with many shades of blue and green. This is where you live your happy life with all of your friends. There are other colorful fish swimming nearby— a friendly starfish moving slowly across the ocean floor, a clownfish swimming back and forth with a big smile, shy clams who occasionally come out to say hello, the joyful jellyfish who always gets tangled in everything but is still always happy. You are surrounded by underwater friends here. It’s one big happy family. As you settle down to rest for the night, waves of peace and calm wash over your entire body. The waves relax you, deeper and deeper. You easily wrap your tail around some soft green reeds, so you’ll stay safely right here while you rest tonight. You gently ride the ocean current that sways you back and forth. Gently and slowly, it rocks you to sleep. And as you relax here, you feel yourself become sleepier and sleepier… drifting peacefully with the soft ocean current, but staying here because your tail holds you safely. It feels so amazing floating here. You are immersed in rhythmic relaxation. You know you’ll sleep well tonight because your heart feels happy and your body is completely calm. As you float on gentle waves of relaxation, your body feels heavy as you drift off into peaceful sleep. Good night little seahorse. Sweet dreams.
