Heal Your Gut, Boost Your Immunity
Time! PACK THE PERFECT LUNCH Quick & Healthy
Breakfast Recipes fall 2017
Teach Your Kids Empathy
October 11, 2017
Every day, your school works hard to serve up a healthy lunch for students. Now’s your chance to show parents just what goes in to getting those nutritious meals on 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. To find out how to host this event at your school, go to kiwimagonline.com/lunchday!
Download the Lunch Day Toolkit
2 kiwi Spring 2017 ©2017 May Media Group LLC. All rights reserved.
Serve Up a Healthy Breakfast Beat the clock with these recipes that can be made in bulk. [pg 14]
4 pageturners for the teens in your family
Yummy make-ahead breakfast recipes for school days
FALL IN LOVE WITH YOUNG ADULT FICTION
PHOTO CREDIT: LAUREN VOLO, EATING CLEAN
BY VICTORIA ZEITZ
QUICK NUTRITION FOR BUSY MORNINGS
PACK THE PERFECT LUNCH Build a nutrition-packed meal plan for classroom success BY MAUREEN BROWN
Gut-healthy recipes and education from Pete Evans & Helen Padarin
Essential developmental activities for kinder kids
HEAL YOUR GUT, BOOST YOUR IMMUNITY
IN EVERY ISSUE
School Lunch Savvy
Restore Gut Health
Are Your Kids Kind?
BY EINAV KEET
BY MAUREEN BROWN
BY AMIE VALPONE
ON THE COVER
HOW TO RAISE EMPATHETIC KIDS
4 EDITOR’S LETTER 6 NOW ON KIWIMAGONLINE.COM 8 KIWI NOW 10 WHAT’S HOT AT MOMSMEET.COM 32 IN SEASON NOW: BUTTERNUT SQUASH
Read KIWI magazine anywhere, anytime, on your tablet or mobile device with the Issuu app
he concept of empathy has been on my mind a lot lately, especially with the devastating effect Hurricane Harvey has had on thousands of our fellow Americans. It’s a crucial element to our humanity and when it’s missing, we all suffer. Looking at the many crises we face around the world, both big and small, I always come back to empathy as the solution. It allows us to step outside ourselves and feel how another person is feeling. It’s a lot harder to be careless or hurtful towards others when you understand them. I’m encouraged by all the helpers I see in response to Harvey. It’s a reminder of the inherent good in our world. Empathy belongs everywhere: in the classroom, in the boardroom, and beyond, but it starts in the home. You are your child’s first teacher, so teach them to be kind, caring, and connected to those around them. We hope our story, “How to Raise Empathetic Kids” (pg 18), which is full of age-specific expert advice, will help you instill these values in your little ones. Since teaching children how to treat others is especially relevant as they head back to class, we’re also shining a spotlight on cyberbullying. Tina Meier, founder of the Megan Meier Foundation, a non-profit organization that educates on bullying, cyberbullying, and suicide, offers up prevention tactics to keep your kids from becoming a victim (pg 10). (Hear her speak at the Moms Meet WOW Summit outside Chicago, October 13-14.) Back-to-school time offers families a fresh start. To help you through this exciting transitional period, we’ve filled the pages of our Fall issue with nutritious recipes to fuel you from morning till night (pgs 14 & 26). And don’t miss our extensive guide to mastering a healthy lunch (pg 20), as well as our tips for keeping your immunity strong during cold and flu season (pg 24). Our KIWI family looks forward to sharing another school year with you. We wish you all the best as you continue on your journey to raise a healthy family.
Maureen Brown Senior Editor firstname.lastname@example.org
4 kiwi Fall 2017
“When I was a boy and I would see scary things in the news, my mother would say to me, ‘Look for the helpers. You will always find people who are helping.’ ” - Fred Rogers
Now on kiwimagonline.com! THREE COOL SCHOOL CRAFTS
SEPTEMBER 17 STARTS CHILD PASSENGER SAFETY MONTH
1. Craft Corner Bookmarks Make sure your little ones never lose their place while studying with these colorful do-it-yourself page holders. kiwimagonline.com/2017/01/make-cornerbookmarks 2. Make A Sustainable Sandwich Bag Ditch the plastic baggie for a one-of-akind reusable sandwich holder that’s sure to add some eco-friendly flair to your child’s lunchbox. kiwimagonline.com/2010/08/wich-craft
3 WAYS TO EASE BACKTO-SCHOOL ANXIETY
According to a recent motor ve3. Build Your Own Chalkboard Help your youngsters assemble this chalkboard for a cute and functional place to practice their ABCs and 123s. kiwimagonline.com/2013/05/chalk-talk a new year. Read now: kiwimagonline.com/ easing-back-to-school-anxiety hicle safety report from Safe Kids Worldwide, child safety seats lessen the risk of a fatal car injury for infants and children by an average of 57% when used correctly. This Child Passenger Safety Week, make sure your precious cargo is safely strapped in and car seats are properly installed with these tips from Julie Kleinert, safety engineer for the Chevrolet Equinox. Get tips: kiwimagonline.com/carseat-safetybefore
Fear of the unknown is common for kids heading into a new school year. If your little one is experiencing the jitters, there are easy ways to soothe their anxieties so that their transition back to the classroom is as painless as possible. Tamar Chansky, Ph.D., author of Freeing Your Child From Anxiety, offers up three ways to alleviate your child’s concerns before heading into
Connect with us: 6 kiwi Fall 2017
Experience Homegrown Health With Dr. Ohhira’s Probiotic Formulations Superior health requires humans to have the correct balance of vigorous, beneficial bacteria. The same holds true for soil, plants and animals and is a common thread that connects us all. Nature’s ability to promote every organism’s biological health is truly astounding. But as humans, this balance is often disturbed due to stress, bad food choices, medication and much more. This is where Dr. Ohhira’s Probiotics® come in. A ‘Whole Food’ supplement, they’re nurtured through a three-year, natural temperature fermentation process, which distinguishes them as the highest quality and most effective gut health products on the market. I take Dr. Ohhira’s myself and recommend them to my family and friends. Cultivate your internal garden with Dr. Ohhira’s and watch your health flourish!* Naturally Yours,
Howard Garrett “The Dirt Doctor” National Talk Show Host President of the Texas Organic Research Center
Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918 * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
HEAD BACK TO SCHOOL WITH THESE 3 EDUCATIONAL APPS Reinforce learning, target problem areas, and get ahead this school year with these educational apps.
TACKLE HEAD LICE, NATURALLY
Avoid: Teach your little ones to abstain from head-to-head contact, as this is the most common way to spread head lice. Additionally, keep them from sharing hats, combs, brushes, helmets, headphones, etc. with their friends. Identify: If you suspect head lice has taken up residence on your kiddo’s head, check for common signs like a tickling feeling from the lice crawling around, itching, and sores from excessive itching. Note, lice are most active in the dark. When inspecting your child’s head, make sure to check behind the ears and around the neck.
KIWI Picks Conventional lice medications include insecticides that can be absorbed into your child’s skin. Try these healthier alternatives. Fairy Tales Rosemary Repel Lice Prevention repels lice without the use of pesticides. Instead, this line of products relies on natural oils like rosemary, citronella, tea tree, and geranium to prevent a lice infestation. ($45 for combo pack, fairytaleshaircare.com) The Lice Clinics of America Lice Removal Kit uses a non-toxic, pesticide-free liquid gel and comb combo to effectively kill and remove all signs of the infestation. ($26, amazon.com) *Consult with your physician before using products.
8 kiwi Fall 2017
PHOTO CREDITS : SHUTTERSTOCK
According to the Center for Disease Control, six to 12 million cases of lice infestation occur each year in the U.S. for children ages 3-11. While September signals the end of summer and the beginning of the new school year, it also serves as Lice Awareness Month. We’ve rounded up tips and natural prevention methods to help you avoid these critters from wreaking havoc on your family’s life.
KELP CAN HELP WITH CLIMATE CHANGE
Seaweed farming is amongst the leading climate change solutions making waves in the fight against global warming. To understand how this works, we must first look at the crisis our oceans are currently facing due to ocean acidification. Excess carbon dioxide in our atmosphere has been shown to cause a change in the What is ocean acidification? ocean’s chemistry, throwing off the ocean’s pH balance and making it more acidic. This acidic seawater can be harmful to the sensitive ecosystem of our marine life.
According to the Natural Oceanic and Atmospheric Administration (NOAA), while many species suffer in acidic water, seaweed thrives. Not only does this type of algae What can seaweed do? absorb CO2, it also releases oxygen back into the water, thus improving water quality twofold. Certain types of seaweed can even absorb five times more carbon dioxide than land-based plants.
PHOTO CREDITS : SHUTTERSTOCK
GreenWave, a nonprofit founded by ocean farming pioneer Bren Smith, has made it their mission to reverse climate change through the new blue-green economy. Who’s leading the way? They work to rebuild reef systems, prevent dead zones, create jobs, and lessen the demand on our fish stocks. To learn more about how their vertical farming practices are restoring our oceans, visit greenwave.org.
BZZZ! NEW BEE-FRIENDLY FOOD LABELING
Look out for the new Bee Better Certified label on bee-friendly foods, coming to grocery shelves this fall. Farms who qualify for the label must provide a habitat for bees and protect them from pesticide exposure.
What’s hot at momsmeet.com!
In today’s social media-fuelled society, our children are at a greater risk of falling victim to bullying and cyberbullying. While bullies can easily hide behind their online personas, it’s also easier for them to carry on with their harassment without other people finding out. A recent study from the Cyberbullying Research Center found that 34% of students will experience cyberbullying during their lifetime. According to a report from JAMA Pediatrics, when kids and young adults are bullied or cyberbullied they face an increased chance of having suicidal thoughts and actions.
10 kiwi Fall 2017
Tina Meier experienced this tragic combination in late 2006 when her 13-year-old daughter, Megan Meier, took her own life as the consequence of cyberbullying. It was later discovered that their adult neighbors, posing as a young boy on Myspace, were behind the torment that led Megan to take her own life. In December, 2007, in memory of her daughter, Tina founded the Megan Meier Foundation, a non-profit organization that creates awareness of and education about bullying, cyberbullying, and suicide. To learn more, visit meganmeierfoundation.org.
PHOTO CREDIT : SHUTTERSTOCK
CYBERBULLYING: PREVENT YOUR KIDS FROM BECOMING A VICTIM
HEAR TINA MEIER SPEAK AT THE WOW SUMMIT
Tina offers these useful tips to help parents keep their children safe: 1. Maintain an open line of communication Build a trusting relationship with your child so that if someone makes inappropriate comments, your child feels comfortable coming to you for help. 2. Familiarize yourself with technology Stay up to date on the risks your child could face on the internet. Talk openly and frequently with them about their social media activity. 3. Monitor activity Have access to your kid’s social media accounts and phone so that you can watch for alarming texts or communications. 4. Teach online safety •
Help your child create a username that does not provide personal information. Ensure that her social media profile does not contain any information that could lead to your child’s identity or location.
Advise your kid never to share his password for any social media account with anyone, not even close friends. Make sure that his passwords are unique, complex, and updated regularly.
Instruct your child to log out of any program that requires a username or password when she finishes work to prevent others from gaining access to the information.
Teach your child not to open unsolicited email, click on any links, or download any attachments in emails from strangers.
5. Establish rules about technology use Remind your son or daughter that having a cell phone or tablet is a privilege, not a right, and may be taken away or restricted if rules are broken. Consider creating rules regarding your monitoring of kid’s accounts, time limits for usage of social media, text messaging and phone calls, and the content they post on social media sites.
Tina Meier will be the keynote speaker for this year’s Moms Meet WOW Summit, on October 13-14 in Itasca, Illinois. She will share her story and educate parents on bullying and cyberbullying prevention. Tina has received numerous recognitions and awards on behalf of the Megan Meier Foundation. Through her work, Tina hopes to inspire others to “Be Megan’s Voice... Be the Change!”
Buy WOW Summit tickets
Moms Meet wants to hear from you
Join the movement of moms making a difference in the consumer market. Share your knowledge and channel your passion to raise a happy, healthy family. Join Moms Meet: momsmeet.com/join Connect with us:
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!
5 reasons to register right now! 1
Enjoy a well-deserved momcation with your friends at the beautiful Eaglewood Resort & Spa, located just outside Chicago.
Gain great inspiration and advice from top-notch healthy living and parenting experts.
Connect & network with like-minded moms, mom bloggers, and brands.
For bloggers, immerse yourself in a full day of workshops on how to take your blog to the next level.
Walk away with a goody bag full of better-for-you products worth over $100.
12 kiwi Fall 2017 ÂŠ 2017 May Media Group, LLC. All rights reserved.
Bullying & Cyberbullying Expert
Eirene Heidelberger Nationally-Renowned Parenting Coach
Holistic Nutritionist & Best-Selling Author
By Victoria Zeitz
Dear Martin by Nic Stone ($11, Crown Books for Young Readers, Ages 14+, Release Date: October 17, 2017)
This debut novel, highlighting American race relations, is a gut-wrenching yet important read for teenagers. In it, Justyce and his best friend Manny aggravate an off-duty cop while driving with their music loud. Words fly, shots are fired, and the teens are caught in the crosshairs. Under attack in the subsequent media fallout, only Justyce knows the real truth of what happened.
FALL IN LOVE
Inspiring a love of reading in your teens will spark imagination, grow their vocabulary, and give them some much-needed screen-free time. With more young adult (YA) novels than ever, their choices for good books are endless. Weâ€™ve rounded up some of the best new release YA novels below.
One of Us is Lying by Karen
by Nicola Yoon ($15, Delacorte Press, Ages 14+)
Nicola Yoonâ€™s second YA novel follows the huge success of Everything, Everything (now a major motion picture). It depicts two strangers who meet by chance on the streets of Manhattan. The novel tells the tale of the life-changing day they spend together. Perfect for fans of John Green and David Levithan, this novel builds complex characters who face real-life issues surrounding immigration, race, and parental pressure.
M. McManus ($11, Delacorte Press,
Satellite by Nick Lake ($13,
Knopf Books for Young Readers,
This teen whodunnit is gripping from the start. A Thursday evening detention takes a dark turn when one of the five students ends up dead. The following investigation into the death, coupled with sinister postings from a Tumblr account, leaves no doubt that one of the four remaining students is guilty. One of Us is Lying keeps you guessing until the very end.
Ages 14+, Release Date: October 3, 2017)
Three teens, born and raised on Moon 2, come of age as they journey to Earth. But will they be able to survive a planet so different from the one they grew up on? Trained their whole lives for the journey and life on Earth, things are not what they expect. K
TOP LEFT: SHUTTERSTOCK
WITH YOUNG ADULT FICTION
The Sun is Also a Star
Quick Nutrition for Busy Mornings Getting the kiddo’s dressed, fed, and out the door can be a challenge on busy school mornings. When time is of the essence, turn to these make-ahead recipes to fuel the family in a flash. We here at KIWI are on a constant journey to clean the full spectrum of our daily routines. That’s why we love Amie Valpone’s recent book, Eating Clean. It’s full of education and an abundance of yummy recipes (including these!) to help you detoxify your diet so that you can fight inflammation and ward off disease. ($12, amazon.com)
Recipes adapted from Eating Clean © 2016 by Amie Valpone. Reproduced by permission of Houghton Mifflin Harcourt. All rights reserved. 14 kiwi Fall 2017
Take one look at the ingredients—you won’t find bars like this in the food store, that’s for sure. For a more exotic flavor, make a batch and substitute finely chopped dried pineapple for the raisins, or roll the dough into balls and then coat with the coconut. They’re a great on-the-go snack or breakfast. Wrap them in parchment paper if traveling. Ingredients: 3 cups raw walnuts, soaked in water for 4 hours, drained, and rinsed 3 cups chopped dried mango ¹⁄³ cups golden raisins ¾ teaspoon ground cinnamon ¾ teaspoon ground cardamom ¾ teaspoon freshly grated orange zest ¾ teaspoon sea salt Coconut oil, for coating hands 1 ½ cups unsweetened shredded coconut
Directions: 1. Place the walnuts in a food processor and pulse until they become small chunks; don’t over process, as you don't want the mixture to form a nut butter. Transfer to a small bowl. 2. Place the mango, raisins, cinnamon, cardamom, orange zest, and salt in the food processor and process until well mixed. 3. Add the processed walnuts and pulse until combined. 4. Coat the palms of your hands with the oil and form the mixture into a large ball. Place the ball between two large sheets of parchment paper and, using a rolling pin, roll it out to a ½-inch-thick 12-by-9-inch rectangle. 5. Transfer the rectangle to a cutting board and place in the refrigerator for at least three hours. 6. Slice into 18 2-by-3-inch bars and place one bar at a time in a large bowl. Add the shredded coconut and toss to coat all sides of the bars. Store the bars in an airtight container in the refrigerator for up to one week. Makes 18 Bars Per Serving: 278 calories, 18.7g fat, 4.3g protein, 29g carbohydrates, 4.5g fiber, 19.7g sugar
KIWI recommends ORGANIC ingredients
If you’re not a grain eater, this granola’s for you. It’s a simple blend of raw nuts, seeds, sulfur-free dried fruit, and unsweetened shredded coconut—so easy to make a kid could do it. In fact, it’s a great recipe to have kids help you with. Be sure to make enough for the week—you’ll go through a batch of this in no time. Ingredients: 1½ cups raw almonds, chopped 1½ cups unsweetened shredded coconut 1 cup raw pecans, chopped 1 cup raw Brazil nuts, chopped 1 cup shelled raw sunflower seeds 1 teaspoon ground cinnamon Pinch sea salt ¼ cup melted coconut oil ¼ cup pure maple syrup 3 Tablespoons water ¼ cup ground cashews 1½ teaspoons pure almond extract 1 cup chopped dried apricot ½ cup chopped dried cherries Directions: 1. Preheat the oven to 325°F. Line a rimmed baking sheet with parchment paper. 2. In a large bowl, combine the almonds, shredded coconut, pecans, Brazil nuts, sunflower seeds, cinnamon, and salt. 3. In a small bowl, whisk together the oil, honey, water, and almond extract. 4. Add the wet ingredients to the nut mixture and toss to coat. 5. Spread the granola on the prepared baking sheet and bake for 25 to 30 minutes, or until golden brown, stirring halfway through. 6. Remove the granola from the oven and stir in the dried apricots and cherries. Set aside to cool for 15 minutes before serving. Makes 10 Servings Per Serving: 466 calories, 40.7g fat, 8.6g protein, 24.3g carbohydrates, 8.1g fiber, 13.5g sugar
These gluten-free bars are great to have around when you’re sticking close to home or heading to school. When you’re in a time crunch, you can even serve them up as a backseat breakfast before you drop the kids off. They will surely love the sweet taste and nutty crunch in each delicious bite. Ingredients: 1 cup gluten-free rolled oats ½ cup unsweetened coconut flakes toasted ½ cup dried cranberries ¹⁄³ cup gluten-free oat flour, storebought or homemade ¼ cup shelled raw sunflower seeds
2 tablespoons chia seeds ¼ teaspoon sea salt ½ cup almond butter 2 Tablespoons melted coconut oil 2 Tablespoons raw honey 1 teaspoon pure vanilla extract
Directions: 1. Line an 8-by-8-inch baking dish or 8-inch tart pan with parchment paper. 2. In a medium bowl, combine the oats, coconut flakes, cranberries, oat flour, sunflower seeds, chia seeds, and salt. Mix well. 3. In a small bowl, whisk together the almond butter, oil, honey, and vanilla. 4. Fold the almond butter mixture into the oat mixture and mix well. 5. Spoon the batter into the prepared baking dish and refrigerate for two to three hours or until set. Slice into eight bars and serve Makes 8 Bars Per Serving: 371 Calories, 23.7g fat, 8.7g protein, 34.7g carbohydrates, 4.1g fiber, 4.8g
By Einav Keet
HOW TO RAISE
Empathetic KIDS A
re today’s kids less empathetic? One recent study published in the journal Personality and Social Psychology Review suggests so. Findings showed that college students of today are 40% less empathetic than those of the 1980s, with empathy scores dropping noticeably since 2000. It’s a troubling trend for child psychologists, bringing new emphasis to the importance of teaching empathy to children everywhere. Empathy, quite simply the ability to understand and share the feelings of another, is a valuable skill for us to develop early in life. “Empathy gives you other people’s perspectives and allows you to step in and improve the lives of other people,” explains Katherine Firestone, founder of the Fireborn Institute, an organization that works with parents to help children both academically and socially. Firestone says that while we want our kids to have that understanding and act upon it, children are not born having empathy. Instead, they tend to be “all about me”, understanding only themselves and their own needs. “No kid just grows up knowing how to do that. We absolutely have to teach kids empathy.” A good way to observe this is to watch young toddlers, who tend to play side by side rather than together, says Firestone. Kids don’t naturally understand other people or know how to incorporate others into their play, but gaining this understanding is key to childhood development.
understand how other people are feeling.”
Empathy in the age of cyberbullying
For grade school children and adults alike, the issues of bullying and cyberbullying have given new relevance to the value of empathy, particularly when it comes to how we use social media. “Empathy is important especially with cyberbullying because when you are posting things online you feel so distant from it,” says Firestone. “It doesn’t necessarily feel like there are consequences, so it’s a lot easier to not have empathy for your victims because it feels less real.” Firestone points out though that a lot of what parents see as cyberbullying is actually just kids trying to figure out what is sociallyacceptable behavior. Rather than telling kids they can’t use Instagram or Snapchat, parents should have an ongoing dialogue with children to help them navigate digital communication. When kids see or experience cyberbullying, parents can ask them how that makes them feel and how they think it makes others feel. “That opens up the conversation, so you can use it as a way to help your kid develop empathy,” says Firestone.
“Empathy is a key antidote to bullying.”
“Preschool is a really good time, especially because that’s when children are starting to develop those relationships with other kids and getting into fights,” Firestone explains. For an early exercise in understanding the feelings of others, she recommends reading picture books together and talking about the faces of the characters—do they look happy, angry, or sad? “That’s going to help them to start to understand emotions, and that’s super important. You have to have a good emotional vocabulary to have empathy, so you can 18 kiwi Fall 2017
It’s not only bullies or their victims who can use empathy to stop the cycle of bullying. Bystanders may not want to tattle or intervene for fear of becoming a bully’s next target. In UnSelfie: Why Empathetic Kids Succeed in Our All-About-Me World, Michele Borba, Ed.D. encourages bystanders to reduce bullying by becoming “upstanders” or bully busters. She explains that empathy is a key antidote to bullying. Empowered bystanders who empathize with a bully’s target can do things such as befriend the victim, use distractions, speak out, and tell an adult when someone is in danger.
PHOTO CREDIT : SHUTTERSTOCK
Starting the empathy discussion early
Teaching your kids to be “upstanders”
Katherine Firestone’s tips for cultivating empathy
• Read picture books together. Look at the faces and talk about what each person is feeling. Then ask, “Can you make a face like that?”
• Develop a family motto. Talk with your children about what’s important to your family by saying things like, “Who are we? What do we stand for? We are inclusive. We are kind. We are brave.” Then, have a deeper discussion about what those things mean.
• Use colored fridge magnets to convey how you’re feeling each day. Green can mean happy, blue can mean sad, and red can mean angry. Change your magnet every day. Your child will start to tune into your feelings and start talking about his own feelings in colors. Give him his own magnets if he wants them.
• Make kindness a part of the discussion. Ask children, “What did you do that was kind today?” before you ask, “how did you do on that test?”
• While you are watching a movie or reading a book and you have emotions, tell your child. For example, “When Dory got lost in Finding Dory, I was really upset. I felt really concerned she would be lonely and wouldn’t be able to find her way home.”
• Model the behavior. The biggest way kids learn is by watching their parents and mimicking the behavior. So, if you want your child to be empathetic, you should model that behavior. Volunteer. Be kind. Smile. Hold doors.
• Talk with your kids about how everyone has an invisible bucket. When we are happy, our bucket is full. When we are sad, it’s empty. When we do nice things for others, we add to their bucket and to our own because it feels good to be kind. When someone is mean to us, water drips out. Our buckets have lids, so we can put on our lid so others can’t hurt us.
• At dinner every night, ask your kids for “the goods”— one good thing you did, one good thing someone else did, and just one good thing that happened that day. This works on gratitude, which not only makes you happier, it helps you to be a kinder person, to get more satisfaction out of relationships, and it enhances your empathy.
PHOTO CREDIT : SHUTTERSTOCK
Pack the Perfect
Studies show that kids perform better in school when they eat a healthy lunch. Proper midday nourishment contributes to higher energy levels, better behavior, and improved focus.
PHOTO CREDIT : SHUTTERSTOCK
This year, serve up some yummy nutrition in your childâ€™s school lunch by following the Nutrition Standards from the USDA National School Lunch Program.
20 2017 36 kiwi kiwi Fall Spring 2017
Grammar School Guidelines for a
Build your weekly meal plan around these standards for kids in kindergarten through eighth grade.
Fruits 2 ½ cups
Vegetables 3 ½ cups
Fluid Milk 5 cups
Grains Grades K-5
Meat/Meat Alternative Grades K-5
8-10 ounces 9-10 ounces
More to know • One quarter cup of dried fruit counts as ½ cup of fruit. • One cup of leafy greens counts as ½ cup vegetables. • No more than half of the fruit or vegetable offerings may be in the form of juice. All juice must be 100% full strength. • All grains offered must be whole grain rich. • Milk should be low fat or fat free.
KIWI Lunch Picks: Eco, Dish it out Patagonia Provisions To-Go Ware Bamboo Utensil Set With a
case made from recycled plastic, these cutlery offer an ecoalternative to plastic utensils. ($15, patagoniaprovisions.com)
Lunchskins reusable snack bags These dishwasher-safe bags, that come in a variety of fun colors, will help you cut back on plastic bag use. ($10, amazon.com)
Bee’s Wrap Sandwich Wrap Made with organic cotton,
sustainably-sourced beeswax, jojoba oil, and tree resin, these wraps are washable, reusable, and compostable. ($11, beeswrap.com)
Bee’s Wrap Sandwich Wrap
ECOlunchbox Splash Box and Pods Set Save space in your
child’s lunchbox with these plastic- and toxin-free companion containers. ($42, ecolunchboxes.com)
Nalgene Lunch Box Buddy This BPA-free lunchbox has a lid that doubles as a tray and an adjustable ice pack to keep perishable foods cold. ($25, amazon.com)
All the fixings Dave’s Killer Bread White Bread Done Right Picky eaters will
love this organic, non-GMO white bread, filled with 10 grams of whole grains. (Find in a store near you.)
Betsy’s Best Gourmet Almond Butter This flavorful non-GMO
spread features ingredients like cinnamon, organic honey, and Himalayan pink salt for a deliciously unique taste. ($15 for a 12 oz. jar, amazon.com)
Dietz & Watson Originals With organic options, these premium Dave’s Killer Bread White Bread Done Right
meats and cheeses are antibiotic and hormone free. (Find a store near you.)
SunButter Sunflower Butter Free from the top 8 allergens, this butter is safe for schools and sharing. ($13, amazon.com)
Wild Planet Albacore Wild Tuna Cooked in the can to preserve natural juices, this 100% pole and line caught tuna contains no added water, oil, broths, or fillers. ($22 for a 6 pack, amazon.com) 38 kiwi Spring 2017
, Healthy, and Delicious On-the-go hydration S’ip by S’well bottle These colorfully patterned bottles, with
leak-free lids, will keep your kid’s drinks cold all day long ($21, amazon.com)
Wonder+Well Water This USDA Organic drink is made with
water, a dash of fruit flavor, and zero sugar. ($34 for a case of 32, amazon.com)
SIGG Kids Water Bottle Designed and sized just for kids, this bottle is 100% recyclable and chemical free. ($15, amazon. com) Klean Kanteen Kid Kanteen Hook this BPA-free bottle, from a 1% For The Planet member, right onto your kid’s backpack. ($18, amazon.com).
Ripple Kids Dairy-Free Milk
Ripple Kids Dairy-Free Milk Made from nutritious pea milk, this
shelf-stable drink offers 8 grams of plant-based protein. (Find a store near you.)
Snack attack Veggie-Go’s Fruit and Veggie Bites Each organic, non-GMO
snack offers one serving of fruit and vegetables without any added sugar. ($7 for a 6-pack, amazon.com)
Blue Moose of Boulder On the Go Hummus Crafted in small
batches, this hummus is perfectly portioned and paired with gluten-free chips. (Find a store near you.)
The New Primal Turkey Snack Mates Packed with 8 grams of
protein, these antibiotic- and gluten-free sticks are made from free-range turkey. ($20 for a 4-pack, amazon.com)
Veggie-Go’s Fruit and Veggie Bites
HONCHOS organic flavored tortilla chips These organic chips
are free from the artificial coloring found in other name brand selections. (Find a store near you.)
Green Valley Organics Lactose-Free Yogurt Get all the benefits of organic dairy without the digestive issues. (Find a store near you.)
Fresh, seasonal, and organic fruits and veggies are a staple for school lunch. Find out what’s in season here.
By Maureen Brown
Heal Your Gut,
Boost your Immunity
Recent research has shown that the best way to combat sickness, chronic or otherwise, is through a healthy gut. We’ve asked Chef Pete Evans and Nutritionist Helen Padarin, authors of The Complete Gut Health Cookbook to help us understand this connection between the gut, immunity, and illness. How can an unhealthy gut weaken your immune system? The gut and the immune system are intricately intertwined. Consider the fact that the gut is a major gateway of foreign substances into the body. It then becomes understandable that a whopping 80% of our immune system is actually located in the gut lining. An abundance of beneficial bacteria and a series of mechanisms, such as tight-junctions between cells, protect our gut lining.
of our immune system is actually located in the gut lining. 24 kiwi Fall 2017
If the gut lining becomes damaged, or if it is exposed to irritating foods, toxins, or pathogens, it can become “leaky”. The medical term is intestinal hyperpermeability, but it is more commonly known as leaky gut. When the gut is leaky, substances that normally wouldn’t be able to enter the bloodstream are able to enter. This triggers the immune system to respond to the influx of foreign agents, causing an inflammatory cascade to begin. If the exposure is constant, or the permeability is not restored to its appropriate state, this inflammatory process can become chronic. Dysbiosis, an imbalance of good and opportunistic
microbes in the gut, often coincides with intestinal hyperpermeability. Overgrowths of opportunistic bacteria produce a substance called lipopolysaccharide (LPS), which can enter the bloodstream through the leaky gut. This can result in chronic inflammation and a disrupted immune system, leaving some people more susceptible to recurrent or chronic infections, others to atopic conditions like asthma and eczema, and others to autoimmune conditions. What’s the connection between gut health and the common cold and flu? With so much research on the microbiota (gut bugs) coming out, most people now know probiotics have a beneficial effect on the digestive system. However, their work does not just stop there. Probiotics have a regulatory role on the immune system, most of which is found in the lining of the gut. Several strains of probiotics in the gut increase the production of immunoglobulins and specialised immune cells called Natural Killer cells (NK cells) and T Lymphocytes (T cells). These protect us against infection, including the flu and common cold. How can parents keep their kid’s immune system strong? The three super foods for great immune function are bone broth, fermented foods, and cod liver oil (or organic liver). The combination of these foods provide a power-packed wealth of minerals, enzymes, probiotics, and vitamins, especially
PHOTO CREDIT : SHUTTERSTOCK
During back-to-school season, alarm clocks go off earlier, schedules get busier, and kids spend longer days in close proximity, sharing books, supplies, and, inevitably, germs. With their developing immune systems, all of these ingredients can lead your little ones to get sick.
vitamins A, D, and C. These all have antiviral activity and play important roles in immune function. Fermented foods include things like fermented veggies (think sauerkraut or kim chi), water kefir or coconut water kefir, and coconut yogurt. With fermented veggies, it’s always best to start with a small amount—even just a teaspoon of the juice of the veggies, and slowly increase. Introducing too much too quickly can result in bloating, burping, or excessive flatulence—not particularly socially acceptable! To help probiotics colonise and stay in the gut, be sure to consume plenty of prebiotics, too. Prebiotics, found in vegetables, are the foods that probiotics (friendly bacteria) like to eat. With cod liver oil, choose a high quality brand—you usually get what you pay for—and have about a teaspoon per day (kids and adults, alike). For bone broth, have anywhere from half a cup to 4 cups a day. Enjoy as a drink on it’s own, season with salt, pepper, and herbs if desired, or add to cooking. To learn more about your gut and to get access to 100+ gut healthy recipes, check out The Complete Gut Health Cookbook (Weldon Owen, 2017).
KIWI Picks LoveBug Probiotics Colds Suck utilizes strains of bacteria as well as zinc, echinacea, and vitamin C to boost immunity. Check out their full line for women and kids here.) ($30 for a 30-day supply, amazon.com)
PHOTO CREDITT : SHUTTERSTOCK
Carlson for Kids Norwegian Cod Liver Oil is bottled from unpolluted Norwegian water and comes in bubble gum flavors. ($22, amazon.com) Bonafide Provisions Restorative Chicken Bone Broth is made in small batches from free-range, organic chicken bones and can be added to many recipes to up the nutritional value. ($34 for a 2-pack, wisechoicemarket.com).
Nic’s Roasted Squash, Cashew Cheese, and Pomegranate Salad Serve with a dressing or mayonnaise, bake into a frittata, or add a side of seafood, meat, or eggs, and you are done. Ingredients: 1 ½ pounds kabocha squash, unpeeled, seeded and chopped into large chunks 1 red onion, cut into wedges pinch of ground cumin pinch of red pepper flakes sea salt and freshly ground black pepper 1 Tablespoon coconut oil, melted 1 large handful mint leaves 2 Tablespoons pumpkin seeds 5 ½ o unces cashew cheese 3 Tablespoons extra-virgin olive oil 2 Tablespoons pomegranate molasses 3 Tablespoons pomegranate seeds
Directions: 1. Preheat the oven to 350°F. Combine the squash and onion in a roasting pan and toss with the cumin, red pepper flakes, and salt and pepper. 2. Drizzle on the coconut oil, gently toss, and roast until the squash and onion are golden and cooked through, 35–40 minutes. 3. Gently toss the roasted vegetables with the mint and pumpkin seeds, then transfer to a serving platter. 4. Scatter the cashew cheese over, drizzle with the olive oil and pomegranate molasses, and sprinkle with the pomegranate seeds before serving. Makes 4 Servings
Per Serving: 326 calories, 19.6g fat, 6.7g protein, 31g carbohydrates, 4.7g fiber, 8.5g sugar
Boost your immunity and transform your health 26 kiwi Fall 2017
Adapted from The Complete Gut Health Cookbook.
KIWI recommends ORGANIC ingredients
Lemongrass and Lime Chicken Wings This simple Thai-inspired number will have you licking your lips in glee. Ingredients: 3 lemongrass stems, white part only, roughly chopped 4 kaffir lime leaves, roughly chopped 3 shallots, roughly chopped 3 garlic cloves, roughly chopped 1 long red chile, halved lengthwise, seeded and chopped (leave the seeds in if you like it extra spicy) 1 Tablespoon chopped cilantro stalks 2 Tablespoons honey 2 Â˝ Tablespoons fish sauce 2 Tablespoons tamari juice of 2 limes 20 chicken wings (or a combination of wings and drumettes) 2 Tablespoons coconut oil or good-quality animal fat sea salt Make AIP Friendly Omit: chile, honey, and tamari Substitute: Âź cup freshly squeezed orange juice in place of honey, and coconut aminos instead of tamari Directions: 1. Combine the lemongrass, kaffir lime, shallots, garlic, chile, and cilantro in the bowl of a food processor, and process until finely chopped. 2. Add the honey, fish sauce, tamari, and lime juice, and process until well combined. 3. Put the chicken wings and/or drumettes in a large bowl, and tip the lemongrass mixture over the top. Using your hands, massage the mixture into the chicken. Cover with plastic wrap and marinate in the fridge for 2 hours, or overnight for a stronger flavor. 4. Preheat the oven to 400Â°F. Grease a baking sheet with the oil or fat. 5. Spread the marinated chicken out evenly on the prepared sheet. Roast for 15 minutes, rotate the sheet and toss the chicken, then roast until the chicken is nicely colored and cooked all the way through, 15 minutes more. Season with a little salt if needed. Place the chicken on a large platter and serve while still hot.
AIP stands for Autoimmune Protocol. The AIP diet removes foods that irritate the gut and contribute to autoimmune diseases, thus allowing the gut and immune system to heal. 28 kiwi Fall 2017
Makes 6 Servings Per Serving: 443 calories, 30.6g fat, 31.3g protein, 10.2g carbohydrates, .2g fiber, 6.4g sugar
Cauliflower Fried Rice with Sausage This is a weeknight savior—it can be whipped up in about ten minutes! Ingredients: 1 head of cauliflower (about 2 pounds), separated into florets (discard the stalk or use it in another recipe) ¼ cup coconut oil 4 eggs, whisked 1 beef, chicken, or pork sausages (make sure they’re free of black pepper if doing AIP, see below) sea salt and freshly ground black pepper 1 onion, finely chopped ½ red bell pepper, finely chopped 1 small red chile, seeded and finely chopped 1-inch piece of ginger, finely grated 2 garlic cloves, finely chopped 2 Tablespoons tamari 2 green onions, thinly sliced 2 Tablespoons chopped cilantro leaves, plus extra leaves to serve sea salt and freshly ground white pepper black and white sesame seeds, toasted, to serve Make AIP Friendly Omit: eggs, bell pepper, chile, tamari, black and white pepper, and sesame seeds Substitute: other vegetables (e.g., zucchini) in place of bell pepper, and coconut aminos instead of tamari Directions: 1. Put the cauliflower in the bowl of a food processor and pulse until it resembles grains of rice. Set aside. 2. Melt 1 tablespoon of the coconut oil in a wok or large frying pan over medium-high heat. 3. Pour in the whisked egg and tilt the pan so they cover the base. Cook until the egg is set, 3 minutes. Remove, slice into thin strips, and set aside. 4. Wipe the wok or pan clean with a paper towel, then melt 1 tablespoon of the remaining coconut oil over high heat. Add the sausages and cook until lightly golden and half cooked through, 5 minutes. Remove the sausages from the pan and, when cool enough to handle, cut into bite-sized pieces. Set aside. 5. Melt the remaining coconut oil in the wok or pan over medium-high heat. Add the onion, bell pepper, chile, ginger, and garlic, and stir-fry until softened, 5 minutes. 6. Stir in the chopped sausage and cook until the sausage is almost cooked through, 3 minutes. 7. Add the cauliflower and cook until tender, 2–3 minutes. 8. Add the egg strips, tamari or coconut aminos, green onion, cilantro, and salt and white pepper, and stir-fry until everything is heated through and well combined, 2 minutes. 9. Spoon onto a platter and serve with the extra cilantro leaves and a sprinkling of sesame seeds. Makes 4 Servings Per Serving: 344 calories, 25.1g fat, 14.3g protein, 18.2g carbohydrates, 7.2g fiber, 9g sugar
4 kiwi Spring 2017
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By Maureen Brown
BUTTERNUT SQUASH Why we love them: Chock full of vitamins A and C to support vision health, bone growth, and
immunity support, this delicious vegetable is low in calories and free from cholesterol. Harvested in late September and October, its versatile, rich and creamy flavor lends itself perfectly to any autumn feast. You can even use butternut squash in your seasonal decor!
How to choose them: Choose a firm squash that is devoid of soft spots and heavy for its size. How to store them: When stored in a cool, dry location, a whole butternut squash can keep for around a month. When cut, it should be covered and stored in the fridge, lasting up to five days.
Delicious ways to use them: Butternut squash can be pureed into a creamy soup for a yummy
comfort dish, cooked into a healthy stew, baked into a vegetarian lasagna, cubed, roasted, and drizzled with olive oil, or sliced skinny and baked like fries. You can even go sweet with your squash by using it in your pies, cakes, and muffins.
Butternut Squash and Prosciutto Bites
Slow Cooker Butternut Squash Soup
Butternut Squash and Spinach Lasagna
Head to kiwimagonline.com for more healthy and delicious recipes.
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News, knowledge, and inspiration for parents who want to live a healthy, nutritious, eco-friendly lifestyle. Head to kiwimagonline.com for m...
Published on Sep 5, 2017
News, knowledge, and inspiration for parents who want to live a healthy, nutritious, eco-friendly lifestyle. Head to kiwimagonline.com for m...