Category — Kids Nutrition

In Pennsylvania, autumn usually brings crisp days and clear nights, but so far we’ve had nothing but rain. My 3-year-old said it best when she said: “I think the rain is stuck.”

As far as the garden goes, the best thing to do now is start the fall clean up.

My fall clean up is essentially clearing the garden of all plant debris from the summer, pulling any weeds, and picking up any fruit that has fallen from the plants. I add these to the compost pile, excluding any diseased plants or weeds with seeds.

Once my garden beds are cleared, it’s time for some heavy mulch. I cover up any bare earth with a thick mix of straw and fallen leaves. This keeps my soil thriving throughout the winter. In spring, the soil will be moist, relatively loose, and teeming with earthworms. A few turns with a soil fork and I’m ready to plant again.

Once my garden is put to bed for the fall, I can kick back and revel in the fact that I’ve done something important for myself and my family. There is a sense of accomplishment that comes from having grown my own food. It connects me to the nature of things almost more than anything else you can do in this world.

So when I bite into one of those pickles I made with cucumbers from the garden, I know—with absolute certainty—where that cucumber came from. It’s important to know where my food comes from. And it’s important for me as parent to teach my children where our food comes from, and how much work goes into it.

As the food philosopher and poet Wendell Berry writes, “Eating is an agricultural act. Eating ends the annual drama of the food economy that begins with planting and birth.” I want my kids to know that food doesn’t just magically appear at the grocery store.

By tending a garden with my daughter, I feel that I become a better parent, that I am equipping her with knowledge that will stay with her throughout her entire life. And hopefully she’ll grow up to be a part of the change our world needs.

I know our gardening is having an effect. Last week she named all the members of our immediate family: “Mommy, Daddy, me, my baby sister, our dog, our two cats, and our lovely garden.”

-Eric Hurlock is the online editor at Organic Gardening magazine. He lives and gardens in Chester County, PA, with his wife and 2 daughters. Follow his blog, This Imperfect Plot, at http://organicgardening.com/blogs/thisimperfectplot.

For most people, the late summer months usually bring about the anticipation of the change in seasons, with trees’ leaves turning colors, and crisper air starting to creep in. In the world of publishing, this time of year conjures up thoughts of a slightly different event: The Holiday Gift Guide. For us, the holiday season doesn’t start with Black Friday, or even when Christmas decorations start popping up in October (I’m looking at you, Macy’s)—I started attending Holiday Gift Guide media events on KIWI’s behalf back in June, and companies seem to send items for gift guide consideration what feels like 10 months out of the year.

With this pre-holiday holiday season comes samples—lots and lots of them, usually of the edible variety. And while being the taste-tester for all of these (free!) treats can be a dirty job (seriously, you’d be surprised some of stuff we get: Cheddar cheese flavored kale chips—good in theory, doesn’t carry out so well in practice), somebody’s gotta do it. Plus, I’m always looking for scrumptious snacks that satisfy and make me feel good, especially so I can share them with you guys! So here, a few snack items that not only taste good, they have the kinds of wholesome ingredients to keep you fueled both pre- and post-holiday holiday season.

KIND Healthy Snacks I recently had the pleasure of attending an event for KIND Healthy Snacks to sample some of their latest granola-y products and let me tell you—delish! KIND’s tagline is “Ingredients you can see and pronounce” and it’s true! My personal favorite was the Oats & Honey Clusters with Toasted Coconut, granola-like clusters that include all sorts of good-for-you whole grains like amaranth, quinoa, and millet. Bonus: The whole clusters make for a filling snack when dipped in a spreadable soft cheese, or, when broken up as a cereal or sprinkled on top of low-fat yogurt for breakfast. ($6 for 11 ounces, kindsnacks.com)

Food Should Taste Good chips I’ve never been a huge fan of chips, but after trying Food Should Taste Good’s all-natural, gluten-free variety, I might start singing a different tune. Try the White Cheddar with a simple tomato salsa, or dunk the Jalapeno chips with a homemade coconut and green chili salsa—it’s got a little kick, giving it just the right amount of zing. (Around $3 for 5.5 ounces, foodshouldtastegood.com)

18 Rabbits granola bars OK, truth be told, I actually discovered these amazing granola bars at LaGuardia International Airport, not through KIWI, however, they are still so good—I wish they would have landed on my desk! The Haute Diggity Date bar with almonds, coconut, and dates made for the perfect pre-flight breakfast, with enough protein to hold me over for most of my morning traveling. Best of all, 18 Rabbits ingredients are all certified organic and many of them are sourced from local farms and producers near their headquarters in San Francisco. ($2.50 for one bar, 18rabbits.com)

-Dana, KIWI Staffer

I’ll be honest—I love my smart phone. In fact, I’ve become so dependent on its many uses and functions that I barely remember a time when I couldn’t just click on my Google Maps app to get from point A to point B—and now I can’t imagine trying to do so without it! Of course, being only a text or an e-mail away does have its drawbacks: I’m not so fond of this immediate accessibility when I’m alerted to an e-mail at 5 a.m., for example. On top of that, most smart phones (and cell phones in general) aren’t exactly made from eco-friendly materials, however, these superphones aren’t going anywhere anytime soon. In fact, according to recently released data from Nielsen, 40 percent of U.S. mobile users own smart phones, and that number is expected to jump to more than 50 percent by the end of this year alone.

Fortunately, phone companies are moving towards greener alternatives in feature mobile and smart phones (for example, the Motorola Citrus and the Samsung Replenish Android smart phones are made out of recycled and recyclable material). And for those of us who haven’t yet upgraded to an eco-friendlier option? Next time you go to check out the latest apps available, see what green apps you can make use of. Whether you’re looking for the nearest location to recycle your current phone once it’s time for an upgrade, or an easy-to-use green shopping guide, if you’re looking to make planet-friendlier and smarter choices, there’s likely an app for it. Here are a few to get you started:

• GoodGuide Available for both Android and iPhone systems, this app makes shopping for green products a breeze. Simply scan the barcode of any product from any store, and GoodGuide will pull up its health and environmental ratings, its effect on ecosystems and local economies, and the environmental and social responsibility of the company. Understanding confusing product claims and ingredients lists doesn’t get much easier than this! (Free, goodguide.com)
• GreenTips Tip-of-the-day apps are a dime a dozen in the world of smart phones, but this one just may become your family’s favorite. Parents receive their daily tip, while your child is entertained with green quizzes and games–making this app a win-win situation for the whole family. ($0.99, itunes.apple.com)
• iRecycle From car batteries to computer monitors, this handy app (available on both iPhone and Android systems) uses your location to search its database of 800,000 recycling programs and centers, covering more than 240 types of items, to find a recycling resource near you. (Free, earth911.com/irecycle)

-Dana, KIWI Staffer

It’s back-to-school time, which means not only thinking about what’s going in your kid’s lunchbox, but what they’ll be snacking on before and after lunch as well. The foods your child munches on throughout the day are not only a major source of the essential vitamins and minerals she needs to grow and develop, they also offer the energy her body needs to power through the day. And with recent research showing that snacks make up more than 27 percent of kids’ daily calories, it’s important that kids are getting the right nutrients between meals as well. However, ask any parent and I’m sure they’ll tell you:  talking about kids eating healthier is one thing, making it happen is another thing entirely. Fortunately for parents, Kashi has plenty of snacks that are not only healthy, they taste great too—guaranteeing your kid a perfect mid-day snack she’ll love. Go to kashi.com/kidfriendlyfoods for more info, including tips on helping your child eat better, and a list of some kid-friendly favorites!

-Dana, KIWI Staffer

Two years ago my mother read a book on the dangers of eating red meat and poultry and decided to change her diet to mainly fish and vegetables. But she wanted to make sure that her new way of eating wouldn’t hurt her either. So she researched the potential effects of consuming high amounts of fish—and found some disturbing information: Although fish is high in protein and omega-3 fatty acids, some are also high in mercury and PCBs (polychlorinated biphenyls, a pollutant associated with endocrine disruption and neurotoxicity), which can be dangerous in high quantities. Fortunately, my mom learned that she can still eat fish, but that it’s important to pay attention to what types you consume and how often. Here are some guidelines for eating fish safely.

Lower on the food chain = lower in dangerous contaminants: Smaller fish and shellfish such as shrimp, oysters, squid, and sardines are not only more plentiful than larger fish, but also contain less mercury. They’re also less likely to have been vastly overfished. So eating kinds that are more abundant is good for both your health and marine life. Bigger fish on the other hand, like shark, swordfish, king mackerel and tilefish, tend to contain higher levels of mercury.

Know where it’s from and how it’s caught: Large commercial fishing nets used to catch certain types of fish tend to also catch other marine life, most of which end up dying and being thrown out once found by the fishermen. When buying fish, ask your supplier where it is from. Although not all fish are native to American waters, it may be better to buy American-caught fish, since the U.S. has stricter fishing standards than most other countries.

Make sure your fish is cooked properly: If undercooked, some fish can lead to a parasite infection, so it’s essential to make sure the fish is cooked thoroughly. To see if the fish is finished, press on it with the back of a spoon. If it flakes or cracks apart, it’s finished! Some shellfish can house harmful bacteria from the water they had lived in, but if cooked completely, these bacteria can be eliminated. Because of this, some raw seafood, like oysters, should not be given to the elderly, women who are pregnant, or young children whose immune systems may not be strong enough to fight these bacteria.

Buy fish from somewhere you trust: Some seafood suppliers, like some of your local fish markets, have higher standards than others when it comes to the quality of the seafood sold at their storehouse. A little research into the retailer’s history and methods of fishing could be very beneficial. You can see how well your local supermarket measures up with their sustainability on Greenpeace.org.

Angela, KIWI Intern

Properly sanitizing your fruits and veggies may not be enough anymore. While bacteria is usually found on the surface of produce, researchers found certain strands that can live deep within the tissue of it, where washing won’t do any good. According to a Purdue University study, both e. coli and salmonella were found in the tissue of certain plants. Washing your produce may get it clean on the outside – but what about the inside?

Amanda Deering, a post-doctoral researcher in food science, found that these harmful bacteria were present in every major tissue in the plants, as well as the corresponding cells. Researchers studied mung bean sprouts and peanut seedlings in which they found e.coli and salmonella respectively. Apparently the seeds were contaminated with the pathogens prior to planting. They could have also been contaminated through polluted soil or water the seeds were planted in.

Because the process used to find the pathogens in the plants before this study involves slicing off pieces of the plant, researchers could never be completely sure where the bacteria originated from. To avoid this, Deering used colored antibodies to track the movement of the pathogens, a process known as immunocytochemisty.

According to researchers, cleaning the produce properly would eliminate the Salmonella and E. coli on the surface, but wouldn’t affect the flesh. However, cooking the produce at temperatures that kill pathogens (270 degrees Fahrenheit) would remove them for the inner tissues of the food.

Angela, KIWI Intern

School food has come a long way from the pale-colored goop and mystery meat some parents might remember—so why not taste for yourself? KIWI and the School Nutrition Association proudly announce National Take Your Parents to Lunch Day on Wednesday, October 12th—and we want YOU to take part.

National Take Your Parents to Lunch Day is about communication—talking to your school and to your child to learn about what’s going well, and how you can work together to make school food even better. It’s your chance to line up with a lunch tray, eat with your child, and talk to the people who serve up the food day in and day out. The event is part of National School Lunch Week (October 10th-14th), which the School Nutrition Association is supporting with the theme “School Lunch: Let’s Grow Healthy.” Learn more about how lunch can help kids grow strong and healthy through the School Nutrition Association’s special site for parents, Tray Talk.

The first day of school is almost here! So now’s the time to get ready for the big day by making a plan with your child’s school. They’ll need to be on board to host parents—and make sure there’s enough grub to go around! Get all the details and learn how to get started with our Parent Toolkit at myhealthyschool.com.

-Marygrace, staff writer

Before moving to New York, I was somewhat of a gym rat. And if the term gym rat conjures up images of a super-thin blonde, decked out in head-to-toe spandex with a full face of make-up well, you’re not alone—I used to attach the same stigma. Until I became an actual gym rat, then I came to understand it’s true meaning—that is, I was simply someone who frequented the gym. Working out—whether it be a 15-mile bike ride or 30 minutes of strength-training before heading to work—was a part of my daily routine and I loved it. I’d never had more energy or felt healthier in my life.

Fast forward a year: I’m living in a crazy city, trying to manage an even crazier schedule, and, surprise surprise—my exercise routine has suffered severely. And while I do miss all of that energy, and feeling light as a feather and strong as a horse—at the same time—these days, just the thought of dragging myself out of bed an hour earlier to get on a treadmill (?!) makes me want to crawl right into bed.

Then comes news of a recent study in Taiwan that’s found that even 15 minutes of moderate exercise a day may add three years to your life, with 30 minutes a day adding about four. While I don’t think 15 minutes of exercise should be looked at as a rule to live by per se, or an excuse to squeeze by on the bare minimum, I do think taking this approach could be a great way to start working a fitness routine back into my schedule gradually. Because, unfortunately, exercise is not one of those less-is-more kind of activities (it’s usually the opposite), but getting started is the hardest part. So here, three easy ways to fit 15 minutes of exercise into your day—whether you’re just starting a workout regimen (again), or looking to spice up your daily routine.

• Try a time-saver workout Circuit workouts are typically fast-paced, so they’re a great way to burn calories quickly, making them perfect for people who are short on time. This 15-minute strength training circuit requires minimal equipment and not a lot of space, so it’s easy to do at home. Do one minute each of jumping rope, walking lunges, push ups, jump squats, and crunches. Repeat this three times. Beginners: If one minute seems slightly daunting, shorten the workout and do each exercise for 30 seconds, then work your way up to the full minute.
• Play with your kids! Next time you take your child to the playground, get up and move with her! Try doing a few pull-ups on the monkey bars, tricep dips on a park bench, or having a “frog jump” race with your child. Kids have a seemingly endless amount of energy, and the playground can offer tons of fun ways for both of you to get a workout in.
• Dance, dance, dance 15 minutes of energetic dancing can burn nearly 100 calories, and best of all, it’s fun! Turn on the tunes and jump, skip, twist, and turn until you get your heart rate up. Want to involve the kids? Try working together to create choreographed dances to two or three of their favorite songs, and then videotaping them; or have a dance-a-thon—whoever stays moving the longest wins. You’ll work up a sweat and they’ll no doubt love seeing your moves!

What about you? How do you find time to squeeze in exercise with a jam-packed schedule?

-Dana, KIWI staffer

My summer is coming to an unavoidable end as I start my last week as a KIWI summer intern and get ready to head back to college. This year I will have my last first day of school, making me look back nostalgically on how exciting going back to school can be. I used to love going back-to-school shopping, picking out my first day outfit, seeing all my friends and classmates, and signing up for school activities. For all kids, many parts of going back to school are fun and exciting–but there can also be some hidden hazards. From transportation to lunches and recess there are health risks students may be exposed to–but there are things parents can do to help.

About 90 percent of school buses run on diesel fuel, resulting in diesel exhaust emissions that kids are exposed to while riding on the bus. A study featured in Environmental Science and Technology showed that harmful levels of exhaust can concentrate inside buses regardless of whether or not the windows are open. Kids can then be exposed to the exhaust in loading and unloading areas because idling causes concentrated areas of air pollution. These concentrated areas of air pollution inside and around the buses can trigger asthma attacks and cause respiratory disease. Easy ways to limit your child’s exposure to diesel exhaust are to drive them to school yourself, start a carpool group, or have them walk or bike to school if you live close enough. If taking the bus is the easiest option for your kids you can help limit the pollution by starting an anti-idle campaign or fundraise for new clean replacement engines. Visit epa.gov/otaq for information about the Clean School Bus USA Program and other ways to get involved.

Another potentially hazardous period? Lunchtime. There is growing controversy over the food being served in schools, but there could also be safety concerns with lunches that are brought from home. According to a new study by the University of Texas, 99 percent of preschoolers’ lunches that were brought from home contained foods that had reached unsafe temperatures (above 40 degrees Fahrenheit). These foods could end up developing bacterial contamination leading to food poisoning and bacterial infections. The study also found that even when lunches are packed with an ice pack they are not entirely safe from temperature contamination. The best way to avoid this health hazard is to pack only non-perishable foods or foods that can be kept at room temperature safely for up to 6 hours (unpeeled fruits and veggies). For healthy snacks try mixed nuts or dried fruit and for main meals try classic PB&J sandwiches or crackers with hard or wax wrapped cheese. Foods that have a high risk of contamination and should be avoided are lunchmeats, dairy, peeled fruits and veggies, and especially mayonnaise. The study also suggests doubling up on ice packs and using insulated lunch boxes to ensure safe temperatures. If you have a hard time fitting multiple icepacks try freezing your kids juice boxes or water bottles – they’ll keep the meal cool and melt by lunchtime.

Recess is a time for kids to run around with friends and play make believe but it is also a time that they can be exposed to pesticides. It is common for schools to use potentially harmful pesticides to keep their grounds nice and green but some pesticides are linked to many health problems like asthma, child leukemia, liver damage, and kidney damage. Kids are at an increased risk during recess when they can easily come into direct contact with pesticides on the playground. To reduce these recess risk start a pesticide-free school campaign and talk to you school administration about using an integrated pest management system instead of regularly scheduled spraying. The U.S. Environmental Protection Agency recommends using integrated pest management as a safer way to reduce pesticide risk and exposure to children. Check out epa.gov/pesticides for more information on how integrated pest management works and its benefits.

Violet, KIWI intern

Photo: Flickr user howzey

Too often, it seems the news we hear regarding diet and obesity isn’t very good: Reports continue to come in about how Americans as a whole are heavier than ever, and about how the majority of eaters are getting too much junk food and not enough fruits, vegetables, and whole grains. I’m always disappointed when I hear this information—but not exactly surprised, since most of it is stuff that’s repeated all the time. So I was pretty excited when, for the first time in a while, I read about a positive development in Americans’ eating habits.

Believe it or not, added sugar consumption has fallen in the United States by about 4 percent since 1999, according to a new study of 40,000 U.S. adults and kids over age 2. And since added sugars—that’s the extra stuff used to sweeten food, not the sugar found naturally in things like fruit or milk—have been linked to obesity, diabetes, and heart disease, this is a very good thing. Researchers attribute the drop largely to a decrease in soda drinking, thanks in part to government and private organization efforts to educate eaters about the problems with taking in too much of the sweet stuff. The limits placed on sugary beverages in many schools across the country also played a role. Awesome!

But even though we’re eating less sugar than before (and there’s always a but, right?) experts say we’re still eating too much of it—and need to cut back even more. Currently, we’re averaging about 77 grams of sugar per day, but most kids should get no more than 16 grams, while most adults should stick with less than 32 grams. (The recommendations are based on total calories consumed—find your family’s sugar limits at heart.org.)

Clearly, we’ve got out work cut out for us. But what’s the best way to go about taking in (much) fewer added sugars? Unfortunately, the answer isn’t as easy as swapping high fructose corn syrup or refined white sugar for natural sweeteners like honey or agave nectar. While the latter options may contain trace amounts of nutrients and offer some health benefits (honey’s a known antibacterial, and agave won’t cause your blood sugar to spike), foods with any type of sweetener contain added sugar.

I know, it’s sort of a bummer, but it also means that how you go about eating less added sugar is very simple: You just eat less of it. Here are a few ideas to get you started:

BREAKFAST

• Choose plain yogurt instead of flavored, and sweeten it with unsweetened applesauce or mashed banana instead of honey (remember, the sugar that occurs naturally in foods like fruit or milk is naturally-occurring, not added).
• Instead of flavoring your oatmeal with brown sugar, try a savory variety with butter and a pinch of salt or soy sauce.
• Skip store-bought granola and granola bars in favor of homemade, and sweeten them with all-natural apple juice and dried fruit.

LUNCH

• Make your own salad dressing instead of relying on store-bought, since packaged varieties tend to be loaded with sugar.
• Compare loaves of whole grain sandwich bread to find which brand has the least amount of added sugar. Some, like Food for Life 7 Sprouted Grains Bread [link: foodforlife.com], contain almost none.

DINNER

• Sugar (and lots of it) is almost always added to jarred pasta sauce. Skip it, and make your own super quick by simmering crushed tomatoes with garlic, olive oil, and basil.
• Keep an eye out for sugar-heavy dipping sauces, like ketchup or honey mustard. Instead, offer your kids less-sweet options like plain yogurt with dill, unsweetened applesauce, or homemade salad dressing.

DESSERT

• Sweeten baked goods naturally with pureed fruit such as bananas, unsweetened applesauce, or dates that have been soaked and pureed.
• Swap cookies or graham crackers for roasted seasonal fruit or dried fruit.
• Eat it less often! You don’t have to avoid added sugar treats completely—just enjoy them on special occasions instead of every day.

-Marygrace, staff writer

Yes, it may be August and yes, for those of you lucky enough to live near a gorgeous white sand beach, the thought of a resort vacation may not do a whole lot for you. However, if you’re like me and already dreading the winter months (or your only option for a “beach getaway” is Long Beach… New York), then enter to win a luxury included, 4 day/3 night family vacation for two adults and two kids to any Beaches Resort in Turks & Caicos or Jamaica.

Here at KIWI, we love Beaches Resorts. Not only do they offer the best in family-friendly beach vacations, their parent company, Sandals Resorts International, is partnered with EarthCheck—the largest certifier of sustainable travel—in an effort to reduce their carbon footprint. From water conservation programs, to on-site recycling—Beaches has it all when it comes to a greener getaway. Plus, each of the four Beaches Resorts offers plenty to do in the way of land and water sports, camps for kids, and teen-only hang outs—guaranteeing something fun for everyone.

Sounds pretty good even in August, right? Then head over to our website and enter—the contest ends January 31^st (and just imagine how much you’ll be itching for those white sandy beaches then!).

-Dana, KIWI Staffer

As a lactose-intolerant child my mom brought juice to school for me to drink at snack time when all the other kindergarteners were drinking milk. I was the odd one out and hated it, but maybe my mom was really on to something. We all grow up hearing about how drinking milk gives us strong bones, but is it really as healthy as many experts claim? “Got the Facts on Milk?” is an upcoming documentary made by Shira Lane that examines Americans’ beliefs about milk and the truth about milk’s healthfulness. Her own dairy allergy prompted her to examine any and all scientific research on the subject and after being startled by the lack on consensus she takes off on a road trip to uncover the truth. This clever, educational, and entertaining documentary follows Lane and her crew across the country as they interview ordinary people, dairy farmers, doctors, scientists, researchers, and school children to uncover the truth about milk. Their goal was to reach Washington D.C. and pose their questions about the health benefits of milk to anyone in the USDA who had the knowledge. Lane was curious about what information she would get from the government body that makes our country’s dietary guidelines.

While viewing this documentary it became clear that Americans primarily believe that milk is good for you and the calcium in it helps build strong bones, but for the most part have never heard any scientific reasoning behind the claim. This belief is passed down through generations of Americans–and comes from the long history of advertisements that the dairy industry has presented about the benefits of milk since World War I, when dairies found themselves with an excess that needed to be sold. But are these benefits validated? Or are we being presented with false information about the health benefits of milk?

The truth that this documentary uncovers is startling. Between 1988 and 1993 over 2,700 articles about milk were added into medical archives, but not a single one referred to milk as an excellent food. Instead, they focused on the medical problems related to milk, including intestinal bleeding, asthma, childhood diabetes, heart disease, anemia, arthritis, allergic reactions, cancer, and even Bovine Leukemia (an AIDS-like virus that affects cows). A surprisingly high number of people across the globe are lactose intolerant, meaning they are unable to digest milk sugar. Many experts believe that these high rates are most likely because our bodies are not made to digest lactose. 75 percent of the world’s population is lactose intolerant, since most humans lose the enzyme used to digest lactose after the age of two. The dairy consumption being pushed in the U.S. has created a genetic mutation where the enzyme used to digest milk is kept for an individual’s entire life span. It only takes having a few generations of milk drinking Americas in your family for this mutation to take place. It can now be seen in 85 percent of Caucasian Americans – explains why I felt like the odd one out as a kid! If the human body isn’t made to digest milk after the age of two, how could it be good for us?

The most common and widely accepted beneficial attributed to milk is it’s rich in calcium, a mineral essential for bone health. However, in the documentary, nutritional scientist Amy Joy Lanou, Ph.D. and nutritional biochemist T. Colin Campbell, Ph.D. both agree that milk isn’t actually a good source of calcium. It does contain some calcium, but some vegetables like collard greens and spinach can contain just as much of the nutrient and have higher absorption rates (without the fat and cholesterol that comes in milk). One study found that countries with higher milk and calcium consumption actually had a higher rate of hip fractures. This is believed to be because the calcium found in milk has a 32 percent absorption rate whereas the calcium found in some vegetables can have over a 50 percent absorption rate. Not only do many scientists believe that the staple benefit of milk has been disproved, but the high amounts of saturated fat and cholesterol found in milk have been found to have negative health effects.

Every day children under the age of 10 need about 1,000 mg of calcium, teenagers need about 1,300 mg, and adults need around 1,000 mg. There are many healthy non-dairy ways to get the calcium you need: One half cup serving of tofu can give you 253 mg of calcium. You can get 178 mg of calcium in one half cup serving of collard greens and 146 mg of calcium from just a half cup serving of spinach.  Although I wouldn’t recommend cutting milk completely out of your diet (a big glass is often needed with cookies) it’s important to know some of the myths about the benefits of milk and choose what you eat wisely. So next time you want milk to build strong bones grab the greens instead. And for more information check out “Got the Facts on Milk?” coming out on DVD on August 30^th. (dairydocumentary.com)

Violet, KIWI intern

It’s been another busy week here at KIWI. So busy, in fact, that I’m left with one thing and one thing only on my mind: sleep. Ahh. The fact that I’m still in the middle of a workday doesn’t stop me from dreaming about sleep, planning about sleep, or writing about sleep. So in anticipation of going horizontal, here are three soothing sleep strategies that I’m daydreaming about. Let’s hear it for sleep (but—shh!—not too loud; we’re getting ready to rest here)!

Step one: Relax already!

You know that feeling. You have your comfy pjs on, drank your warm mug of soy milk, have your favorite blankie clutched under your arm—the stage is set to drift off to dreamland stat. But then your mind takes over: “Ah, these sheets are as soft as my cat Sniffles’ fur. Fur…uh-oh, did I feed Sniffles? Sniffles…I wonder if Sniffles would like a dog friend? Friend…nuts, I never returned my best friend’s call. Call…the PR rep never called me back at work. Work…the draft’s not finished and it was due today and now it’s officially late and…”

Yep, when racing thoughts close in, sleeping is about as likely as Sniffles getting up to cheerfully feed herself. But not in this dream fantasy—no claustrophobic thoughts are allowed. Instead, I’ll be pulling out calmspace a portable scent stick formulated with 100 percent natural pure essential oils to help manage anxiety (who, me—anxious?!). About the size of a lipstick, calmspace is a blend of lavendar, melissa, clary sage, chamomile, and bergamot essential oils. Simply take off the cap, hold it under your sniffer or dab it on your skin, and voila! Off to dreamland—stat.

Step two: Once upon a time

No bedtime routine would be complete without a story. Hmm, what to read, what to read…War and Peace? Another time. The Financial Times? Very funny. The World Champion of Staying Awake? Perfect! I’d be hard-pressed to come up with a book about sleep that’s cuter than this one. Published last month by Candlewick Press, this children’s book follows a young girl’s quest to go to sleep. Sounds like a simple task, but not with her rebellious crew of stuffed animal friends who claim to not be sleepy (My favorite: Beanbag Frog. “Is he asleep? No. He’s not. He’s going hoppety-hop again!”). The little girl has to get creative to coax her fuzzy friends to bed so she can get some shuteye. A sweet read for kids of all ages (ahem), with smart sleeping lessons I can use on Sniffles if need be. ($16, Candlewick Press)

Step three: Rock-a-bye Amy

Sure, a nice firm bed has its place, but not in this fantasy dream session. Nope, turns out if you want the most soothing sleep possible (yes, please) a hammock is the way to go. The swinging motion of a rocking hammock reinforces our brain’s natural sleep rhythms in a way that sleeping on a stationary bed does not, according to new research from the University of Geneva in Switzerland. Researchers set out to test whether rocking does indeed soothe sleep (something anyone who’s ever rocked a baby to sleep could tell you), and to understand how this might work at the brain level. After monitoring napping adult volunteers (those lucky nappers), the study authors found that those who snoozed while swinging fell asleep more quickly, and their brain wave activity was more synchronized—leading to a deeper and more refreshing sleep—than volunteers on stationary beds. Bottom line, there’s a hammock out there with my name on it.

Sweet dreams.

–Amy, articles editor

You’ve likely made it your priority to know what’s entering your baby’s body—both natural and unnatural. From the food you feed her, to the soap you use to bathe her, you no doubt read labels and familiarize yourself with ingredients before introducing any sort of new product to her. But what about something used as commonly as your baby’s car seat—what could your child could be exposed to there? One consumer research group is aiming to make sure parents are aware of the chemicals that may be contained in the seat material.

HealthyStuff.org, a project of the Michigan-based Ecology Center, looked at more than 150 car seats released this year and analyzed them for the presence of chemicals including bromine, chlorine, lead and other heavy metals that have been linked to allergies, birth defects, and other developmental problems. Using an X-ray fluorescent device, what researchers found was startling: While some seats were found to be virtually free of the most dangerous chemicals, 60 percent contained at least one of the chemicals tested for, though they were not tested to see if the chemicals were being exposed to kids. Interestingly, chemical levels varied between different models of the same make or car seat, usually due to the amount of flame retardant used on different fabrics.

The top ranked chair was the Graco Turbo Booster in the color Anders, which was the only seat tested that was not found to contain any chlorine, bromine or any other potentially harmful metals, according to the study. The next-best ranked were the infant seats the Graco SnugRide 35 in Laguna Bay, the Chicco Keyfit 30 in Limonata and the Combi Shuttle 33 in Cranberry Noche.

The lowest ranked car seats were the Recaro Pro Booster in Blue Opal, because of high levels of bromine and chlorine found in the seat cushion, and the Britax Marathon 70 in Jet Set, due to high bromine levels in the seat and clip, the study said. Even so, the center found a 64 percent improvement between this year’s seats and previous tests done in 2008.

So how exactly do these chemicals end up harming your child? According to a statement released on the organization’s website, heat and UV-ray exposure in cars can accelerate the breakdown of these chemicals and possibly increase their toxicity. Because babies systems are still developing, and they spend so much time in car seats, researchers believe them to be more vulnerable than adults in terms of exposure. Though the results raise some concerns, researchers are quick to remind parents that the car seats’ primary purpose is what’s truly important.

“Car seats save lives,” said Jeff Gearhart, research director of the Ecology Center, in the statement. “It’s absolutely essential that parents put their children in them while driving, regardless of the rating a particular seat received at HealthyStuff.org.”

So, while you may not be able to control what substances are in your child’s car seat, the ratings at HealthyStuff.org can help you decide on one that ranks safest for your baby. Furthermore, here are a few extra precautions you can take to help limit exposure:

• Avoid exposure to direct sunlight Because heat and direct sunlight can speed up the effects of off-gassing, it’s important to try to keep the car as cool as possible. Buy a window shade for the backseats, or, bring the car seat into the house with you when you leave the car, especially during the summer. You may also want to consider airing out your baby’s car seat outside several weeks before using it—just keep in mind that if it sits in sunlight, off-gassing will occur regardless and the chemicals will be released into the environment.

• Keep it clean Clean the car seat’s washable components—clip, base, buckles— with soap and warm water at least once a week. This will help to remove some surface chemicals, as well as clear the seat of some of the germs your baby’s likely to encounter.

• Cover it up Another option is to cover the car seat with a barrier cloth. Barrier cloth is a dense cotton cloth usually found in dust mite covers. It’s specifically designed to keep out dust, germs, and chemical odors, and the organic variety can be purchased for about $30 per yard in fabric stores and online, making it easy to create a sort of slipcover for your baby’s car seat. Just be sure that it’s not at all loose so your baby is unable to chew on it or pull it over her face. Feeling really crafty? Try making your own seat cover with a fun pattern to add a personal touch (you can find instructions on how to do this here).

-Dana, KIWI Staffer

After being invited to the Home Depot Light Bulb Product Showcase I was wondering how much there was to possibly learn about light bulbs–turns out, a lot! The Energy Independence and Security Act was signed into law in 2007 with the goals of reducing energy usage and greenhouse gas emissions, and implement new energy efficiency standards for buildings, vehicles, and products like light bulbs. The new efficiency standards for light bulbs will be phased in between 2012 and 2014, and during this time we will see the familiar, less efficient incandescent light bulbs be replaced with high efficiency incandescent bulbs, as well as other high efficiency lighting options. These different energy efficient bulbs are currently available in some stores and by 2014 they will be the only available options. Here, a quick rundown of the energy efficient alternatives:

High Efficiency Incandescent Bulbs These light bulbs are the most similar to the standard incandescent bulbs we are all familiar with but are at least 28 percent more efficient and last three times as long, allowing a 72-watt high efficiency incandescent bulb to provide the same amount of light as a traditional 100-watt incandescent bulb. If you are looking for a light bulb that has a familiar size, shape, color, and price these are the bulbs for you. ($2.99/2-pack, homedepot.com)

Compact Fluorescent Lamp (CFLs) These bulbs use 75 percent less energy while emitting the same amount of light as traditional bulbs. A single CFL can last for up to nine years–that’s ten times longer than a standard incandescent bulb! CFLs are traditionally seen in a spiral shape but we are starting to see them with silicone coated covers that provide a more familiar look and prevent breakage. They also now come in a variety of lighting colors so that you can find the one that best fits in the different rooms of your home. If you’re willing to branch out to the unfamiliar and pay a little more up front to get increased energy efficiency, light bulb life span, and savings, try out CFLs in your home. ($9.47/2-pack, homedepot.com)

Light Emitting Diode (LED) Bulbs Lasting up to 46 years, you can’t get more energy efficient than these bulbs. LEDs provide the same amount of light as traditional bulbs but use 85 percent less energy. They are long-lasting, reliable, safe, durable, and will provide you with immediate savings on your electricity bill. LEDs come in unfamiliar shapes and sizes but provide the quality lighting you’re used to. If you’re willing to adapt to new and different light bulb styles and pay more now (to save tons later –up to $300 in one bulb’s lifetime!) then you have to get LED bulbs for your home. ($9.97/each, homedepot.com)

*Note that all links provided are for light bulbs fitting in standard household lamps but each energy efficient option also comes different styles for different fixtures.

-Violet, KIWI intern

Life-threatening food allergies weren’t something I came across much growing up—yes, I might have known a classmate or two who couldn’t enjoy the same PB&J I did everyday (to which I sympathized)—but back then, it wasn’t a totally common occurrence. Now, some 20 years later (ahem), food allergies appear to be developing in kids more than ever: A new study has found that as many as one in every 12 kids in the United States may have a food allergy, suggesting that prevalence of food allergies might be twice as high as past research indicates.

In 2008, the U.S. Centers for Disease Control and Prevention (CDC) estimated that approximately 3.9 percent of American children, or around 3 million kids, had food or digestive allergies. But a recent study, led by allergy specialist Ruchi Gupta, M.D., of Northwestern University Feinberg School of Medicine in Chicago, found that as many as 8 percent (or nearly 6 million) of American children have been diagnosed with a food allergy. What’s more, nearly 40 percent of those kids had suffered a severe reaction to certain foods, like airway restriction or a drop in blood pressure. The most common allergy was to peanuts, followed by milk, then shellfish.

The study’s authors surveyed nearly 40,000 U.S. adults who lived with a child under 18 through an online questionnaire. Parents reported whether or not their child showed any signs or symptoms of a food allergy, had ever been diagnosed with an allergy by a doctor, and/or had ever had a severe allergic reaction to food.

The research found that Asian and black children are more likely to have food allergies than white children, yet white children are more likely to get a confirmed diagnosis than Asian, black, or Hispanic children. Also, the incidences of food allergies in kids whose household income was less than $50,000 were lower than those kids whose families earned between $50,000 and $100,000 a year. Researchers suspect this might be because minority or low-income kids have less access to medical care, or because their parents might not be familiar with food allergies.

According to the CDC, the number of kids with a food allergy went up 18 percent from 1997 to 2007—but the reasons for this are still unclear. Some experts suspect that the average Western diet of sugars, animal fats, and processed foods has lowered the number of healthy bacteria in our guts, making our immune systems more susceptible to developing allergies; others suspect that the novel proteins in GMOs may trigger food allergies, especially in kids. Still others feel that it’s simply a matter of parents and doctors being more aware of food allergies and their warning signs than they were 15 years ago.

Regardless, these latest findings confirm what many parents of children with food allergies already know—the health impact of food allergies is real and troubling. If you suspect your child may suffer from a food allergy, no matter how mild, take her to a certified specialist for testing. If the allergist finds she should avoid certain foods, double check the labels of everything she eats, ask about ingredients at restaurants, and work with your doctor to develop a food allergy action plan. Early detection is key, and might even save your child’s life.

-Dana, KIWI Intern

Flickr user snehroy under CCL

I never thought of myself as an emotional eater. That is, until last spring, when for one afternoon it seemed like the various pressures of being a grownup just might throw me over the edge of sanity and into the land of nervous breakdowns. Looking back, I can’t even remember the events the nearly pushed me to the brink, but I do remember the intense feeling of wanting to eat a brownie. Never before being the type of person who’d been driven to indulge in those feel-good foods from stress or anxiety, I marveled at this new type of craving. And that night after dinner, I ate the brownie, and it was intensely pleasurable. For a brief while, I forgot about all of the day’s problems and concentrated instead on the rich chocolate flavors and dense, chewy textures. Even after finishing, I was able simply to sit back and pat my belly contentedly.

But even though I’d really enjoyed the brownie, all the while as I ate it there was a tiny voice in my head saying, It’s fine to do this once, but you can’t make it a habit. In other words, I could not start eating brownies every time life felt a little overwhelming—for the sake of my health and my waistline. I knew this because stress eating is something we hear about all the time. My harried-woman-craving-chocolate scenario was pretty classic, but it’s certainly not the only one: What about the woman who downs a pint of Ben & Jerry’s in an attempt to console herself over a bad breakup? The guy who just wants to unwind after a grueling day at work by vegging out in front of the TV beer and a pizza? Even kids turn to unhealthy foods when they want to take their minds off something unpleasant—why else would doctors offices hand out post-shot lollipops?

And now, new Belgian research confirms what most of us already know to be true, at least anecdotally: Rich, fatty foods cheer us up. More specifically, the chemicals found in the foods actually alter our bodies’ hormone and nerve cell responses in the gut and brain, making us feel happier. To some, high fat foods can actually act as a sort of drug to help us—albeit temporarily—forget our troubles.

Which really just leads to more trouble, since as I came to realize, reaching for a brownie whenever times got tough is a great way to gain weight. While I think enjoying treats in moderation during special times—say, ice cream cones to celebrate your child’s winning jump shot—is probably healthiest, it’s also important to acknowledge reality: Even during the most mundane, un-special days, adults and kids sometimes need a little boost. A few minutes of yoga or meditative breathing might be ideal, but eating a mood-enhancing, portion-controlled snack is far less offensive than some of the other ways people might choose to relieve tension.

Still, even a portion-controlled brownie is still a brownie, so it might be a good idea to acknowledge your cravings with slightly healthier higher fat foods when life gets crazy (at least, most of the time). Some better-for-you swaps:

-Marygrace, staff writer

Junk mail is a major annoyance and all too often just thrown in the trash without a second thought—but at the expense of the planet. Every year over a million trees are used for junk mail we will never read and 44 percent of it is sent to a landfill unopened, according to the Forest Ethics Campaign.  Here, some practical—and safe–ways for you to reuse your junk mail today!

Packing material You don’t have to add extra waste when shipping fragile items, just use shredded or crumbled sheets of junk mail. Sending boxes with junk mail as the packing material not only gets rid of the junk itself, but also reduces the need for environmentally harmful Styrofoam packing peanuts!

Firewood is a great way to heat your home in the cold months while reducing heating costs. Use junk mail as an easy fire starter or replace firewood completely by making paper bricks using something like the Lehmans Newspaper Brick Maker that compresses wet paper into bricks that can be dried and then burned like wood in your stove or fireplace ($29.95, lehmans.com). An important note: Junk mail with colored ink or glossy papers can emit dangerous chemicals when burned, so stick to matte pages with black and white text (learn more at nontoxicprint.com)

Funnels can be handy for re-stocking all sorts of things in your kitchen. Make one out of your unwanted junk mail and re-fill those salt and pepper shakers today or use it to get rid of those pesky summer fruit flies by placing the funnel at the top of a closed jar with a piece of rotten fruit inside (the bugs can get in but not back out!). Get directions for making a funnel at junkmailgems.com.

Animal bedding is needed for your bunnies, guinea pigs, hamsters, and other small pets. Shredded junk mail can be used as an easy cheap replacement for store bought bedding. Again, steer clear of junk mail that’s printed with colored ink or on glossy paper.

Garden mulch Use your junk mail to help your garden by shredding it and using it as mulch. Helpful hint: Use your garden hose to dampen the junk mail mulch so it doesn’t get blown around your yard or cover with a thin layer of purchased mulch to keep in place and improve the unsightly look of the paper. This is one more instance to steer clear of glossy or colored junk mail.

Homemade recycled paper can be a fun (but slightly messy) craft to make with your kids that can help you reduce, reuse, and recycle. Homemade paper can be used for family notes, wrapping paper, or even as a fun unique background for a school project! Find out how to use your junk mail to make paper at childrenoftheearth.org.

Collages and mosaics can inspire creativity and be fun for the whole family to make. Use your junk mail (especially old magazines) to cut out different images to make collages with your kids. Need some inspiration? Check out these beautiful mosaic junk mail portraits made by artist Sandhi Schimmel at schimmelart.com.

Paper hats Junk mail can be used to make fun paper crafts with your kids like hats that they can add to costumes. Find directions to make hats and other fun crafts with your junk mail at craftbits.com.

Violet, Kiwi intern

Any parent who shops for groceries has seen the labels: “Fortified with vitamin D!” “Now with added DHA!” And any parent trying to raise a healthy child knows how important vitamins and nutrients are. But what does it mean to add vitamins to foods—is that natural?

As part of public health policy, manufacturers often add vitamins and trace minerals the human body can’t make on its own to dairy, soy, cereal, juice, flour, salt, and nut butters. Folic acid, for example, is added to flour, cereal, and bread products, because a deficiency of this vitamin is linked to neural tube defects. When it comes

to organic food, though, some other issues arise. For instance, if an organic food isn’t fortified, will people choose conventional to get the vitamins? Will consumers turn away from the benefits of organic in order to get the benefits of vitamin D?

Then there’s the issue of the additive itself: If it isn’t grown organically, can the product still be called organic? The answer is often yes: Organic food is allowed to be fortified, and in most instances, up to five percent of a product can include nonorganic ingredients (including synthetic additives) and still earn the USDA’s organic label. This fall, the National Organic Standards Board (which oversees organic labeling standards) is holding a discussion about additives in organic products. In particular, they’ll look at DHA and ARA, fatty acids that aid brain and vision development that have recently been added to formula and milk products. That particular use of them isn’t covered by the FDA’s current fortification policy, which has raised concern among some activists.

A Wisconsin-based farm policy group called The Cornucopia Institute has filed two complaints with the USDA: one regarding DHA and ARA (both fatty acids that aid brain and eye development) in various brands of baby formula, and one regarding DHA in one of Horizon Organics’ milk products. Though both additives are Generally Recognized As Safe (an official designation, called GRAS) by the FDA, the rules governing the use of them in organic foods doesn’t apply to formula and milk. So, this fall, the NOP will be holding a discussion and a possible decision about this particular issue, as well as about additives in other organic products.

Horizon Organics put their point of view this way, in a statement to KIWI: “We believe people shouldn’t have to choose between the organic foods they want and fortified foods providing the health benefits they need. Organic milk and dairy products are commonly fortified with added vitamins and nutrients such as vitamins A, D, and DHA omega-3. Consumer demand for these organic products is strong and growing, because a large body of scientific evidence shows these products are safe and offer various health benefits.”

Meanwhile, Charlotte Vallaeys, Cornucopia’s director of farm and food policy Cornucopia says the group’s position is this: “Cornucopia believes organic food should be fortified if it’s part of the FDA’s official fortification policy. Calcium and vitamins A and D are all essential nutrients under FDA guidelines. But we do not consider synthetic DHA to be an essential ingredient, so the FDA needs to clarify the rule.”

KIWI and the Organic Trade Association surveyed readers and found:

• 73% either fully support or don’t mind organic fortification
• 47% said if an organic food were fortified, they’d be more likely to buy it. 42% said it wouldn’t affect their decision.
• The added nutrients that make readers more likely to buy an organic product are: healthy fats, calcium, antioxidants, probiotics, and vitamin D.

Do you agree? Share your opinion below!

Sure, the toasty temperatures help make summer undeniable. But what really makes it absolutely-100-percent-officially summer is the carefree feeling of freedom that school kids feel—a feeling that can’t help but rub off on adults. Summer is that wonderful sense of days lasting just a little bit longer, of afternoon walks becoming afternoon strolls, when the question on an ordinary weekday evening isn’t “Do you want to do something tonight?” but rather, “What will we do tonight!” In this spirit of the warmer months, here are four new children’s books that capture the optimistic bliss of the sweetest season.

Farley and the Lost Bone (Ages 2 to 7)

Poor Farley. This sweet but forgetful sheepdog can’t remember where he buried his bone. He put it in a safe spot last fall, but then it snowed, and snowed, and months passed… Now that the ground’s soft again, Farley can reunite with his bone—but where in the world did he bury it? Little readers will follow along on Farley’s backyard quest to find his beloved bone. ($14.99, Andrews McMeel Publishing)

Pig Kahuna (Ages 3 to 6)

Fergus and his little brother love collecting treasures that wash up on the beach, especially if Fergus doesn’t actually have to go in the water. One day, the two little pigs find an abandoned surfboard and name it “Dave.” See what happens when Dave ends up in the ocean—will Fergus muster the courage to take the plunge and rescue Dave? ($14.99, Bloomsbury Children’s Books)

The Summer Visitors (Ages 4 and up)

Summertime means it’s time to pack up the family and settle into a cottage on the lake—even if it means there’s a human family there! This follow-up to The Winter Visitors traces the adorable antics of a bumbling bear family as they enjoy the comforts of cottage life, all the while trying to avoid detection by their human “hosts.” ($16.95, Down East)

Going to the Beach with Lily and Milo (Ages 0 to 3)

Preparing for a trip to the beach for best friends Lily and Milo isn’t exactly simple. There are swimsuits to choose, towels to select, sunscreen to pack, umbrellas to locate, and flip-flops to wear. Not to mention toys, snacks, and beverages that need to be gathered, too! But how will everything fit in their little cart? Bright colors, repetition of objects, and rounded corners and heavy pages make this book perfect for babies and toddlers. ($12.95, Clavis Publishing Books)

–Amy, articles editor

Summer can mean busy schedules filled with work, carpooling, camp, swimming lessons, and often not a lot of me time. It can be hard to convince yourself that running outside in the hot sun or being cooped up in a gym is a great way to spend the free time you do have, making it easy to drop your workout plan so that you can spend more time with your family. This doesn’t mean you have to fall out of shape. You can turn family time into some intense workouts for you that will be great fun for your kids. Just try some of these fun summer activities!

Flashlight Tag is a fun after dinner game you can play with your kids. It’s a mix of hide and seek and tag, one person is “it” and searches for the others with their flashlight as the rest of the family tries to get back to a designated base without getting caught. Playing in the dark is not only adventurous but also much cooler than running around in the hot sun. Play this exciting game with your thrill-seeking youngsters and burn 220 calories in an hour!

Swimming Who doesn’t love hitting the pool? Swimming can cool you off on a hot summer day. Try a game of Marco Polo with your kids where one person is it and tries to find the others with their eyes closed by yelling “Marco” and following the “Polo” responses. During this fun game you can burn 300 calories in just 30 minutes!

Volleyball is a fun and competitive family activity that’s great for older kids. Add this in to a relaxing day at the beach for a good workout. In just an hour you can burn up to 560 calories! Or try it at home or at a local park and burn 230 calories in an hour. You’ll burn more calories on a sand court because you expend more energy running through sand than on hard surfaces.

Rollerblading and biking are fun ways to explore your neighborhood and connect with the outdoors. Ditch the car and bike or blade to a nearby restaurant for dinner to have fun as a family while helping the environment. You can burn 500 calories per hour on your bike or blades.

Frisbee can be played right in your backyard. Invite friends and family over to build teams for an ultimate Frisbee game, where players try to score goals on either sides of a field by passing the Frisbee to their teammates and working their way down to the end zone – but whoever’s holding the Frisbee isn’t allowed to run! Or just play toss with your kids. This fun variation on catch can help you burn 200 calories per hour.

Miniature golf was and still is one of my favorite family outings; I used to get so excited about a special trip to the mini golf course when I was little. Share this fun with your kids and burn 215 calories in an hour of playing!

*Calories burned during these activities have been calculated for an adult weighing 150 lbs.

 
Violet, Kiwi intern

Looking for something to do this weekend? You could take the kids to the movies or a water park—again. Or you could get them fired up about the outdoors with a cool nature treasure hunt—for free!

The Nature Conservancy, the world’s leading conservation organization, is focused on getting kids outside this summer to experience the natural world at its best. With a belief that kids will be more motivated to protect nature as adults if they experience its wonder as children, The Nature Conservancy has created an outdoor adventure just for kids. Click here for their nature treasure hunt (one version is for ages 4 to 7, another is for ages 8 to 10) that works in cities, suburbs, or rural areas all over the country. With fun things to look for (Animal tracks! Bugs!), and do (Build a fairy house! Hop like a frog!), kids will be enjoying—and appreciating—the natural wonders of their worlds. And if you want to join them for some frog hopping yourself, it’ll be our little secret.

For more cool ways to encourage a love of nature in kids, check out our article, We Love Science.

Have fun out there!

–Amy, articles editor

Image via Flickr user andrevanb under a Creative Commons license

Summer’s my favorite season, so it’s pretty easy for me to come up with about a million reasons why this time of year is great (sunshine! the beach! ice cream cones! running through sprinklers!). But it’s also easy for me to come up with one reason why this time of year is not-so-great: bugs. When the warm weather rolls around, the creepy critters are everywhere to be found—and here in Texas, we’re not just talking ants and fruit flies.

Free pest control services are frequently offered in my building, but since that means pumping my apartment full of nasty chemical spray, I always say no. Fortunately, my dog does a pretty good job nixing bugs naturally—whenever she sees one, she hunts it down in a jiffy. Still, I feel bad making her do all the work, so I asked some of our readers to share their favorite earth-friendly methods for getting rid of summer pests on Facebook. Some of their top tips:

Sugar ants: Tea Tree Oil. Also, simply weeding around the house helps immensely. As for mosquitos: California Baby 30+SPF is a natural bug repellent! -Anna R.

Neem oil eucalyptus and rosemary with some water in a spray bottle. -Janine V.

We just had a flea problem…sprinkled salt and baking soda all over the house, vacuumed up the next day. -Dayna L.

Peppermint oil! Ants, spiders, ect hate the stuff! I mix it into my normal cleaning spray (vinegar, water and a squirt of 7th gen dish soap) and critters stay out of the house all summer! And vitamin b-1 patches for when we’re camping .. they last 2-3 days and keep the bugs off! safe for the kids too! -Rebekah M.

I use coffee grounds around the house. It keeps the ants at bay and is great for plants that thrive in acidic soil. For mosquitoes, I use Tom’s of Maine Lemongrass deodorant, eat lots of garlic and wear oils like sandalwood, patchouli, ylang ylang, etc… For the kids, I use Burt’s Bees bug repellent. -Laura M.

Crushed cinnamon sticks keep the ants away, and makes the house smell nice! -Maria C.

Considering that conventional pest treatments usually smell pretty gross, I especially love the fact that most of these remedies will actually make your living space (and you) smell better. What about you—have you tried any of these? Got any bug zapping tricks of your own?

-Marygrace, staff writer

Summer has always been my favorite time of the year, particularly July—we get to celebrate the (official) birth of our country with friends, family, and barbeques on July 4^th, and, I also get to celebrate my own birthday—today in fact. But now that I’ve found out it’s also National Ice Cream Month, I think it’s safe to say that July is officially my favorite month of the year.

So in honor of all this fabulousness, I’ve decided to share with you the recipe for one of my all-time favorite ice cream flavors, from one of my all-time favorite ice cream shops, Jeni’s Splendid Ice Creams in my hometown of Columbus, Ohio. Owner Jeni Britton Bauer’s newly-released book, Jeni’s Splendid Ice Creams At Home ($24, Artisan Books), is chock-full of scrumptious and easy-to-make artisanal dessert recipes just like the creations she’s celebrated for in Columbus. Plus, all of her desserts are made with seasonal ingredients direct from local farmers (including organic milk from grass-fed cows).

Bauer’s recipes call for light corn syrup (a natural alternative to high-fructose corn syrup), but you can substitute it for tapioca syrup if you prefer; and while she recommends using nonhomogenized, grass-pastured dairy products, any organic ingredients will do. This recipe for her Backyard Mint flavor takes a little longer to prepare than other ice cream recipes, as you have to allow the fresh mint leaves to steep in the ice cream before freezing it. But the outcome is super-refreshing, perfect for those lazy days of summer, and one of the best mint ice creams I’ve ever had (and I’m kind of an expert). Enjoy!

Backyard Mint Ice Cream

Active Time: 20 minutes

Total Time: 1 hour 20 minutes, plus 4 hours to freeze

2 cups whole milk

1 tablespoon plus 1 teaspoon cornstarch

3 tablespoons cream cheese, softened

1/8 teaspoon fine sea salt

1¼ cups heavy cream

2/3 cup sugar

2 tablespoons light corn syrup

A large handful of fresh mint leaves (from your backyard or your local farmers’ market if possible!) roughly torn into small pieces

1. Fill a large bowl with ice water. In a small bowl, mix 2 tablespoons of the milk with the cornstarch. Whisk the cream cheese and salt in a medium bowl until smooth.
2. In a large saucepan, combine the remaining milk with the heavy cream, sugar, and corn syrup. Bring the milk mixture to a boil over medium-high heat and boil for about 4 minutes. Remove from the heat, and gradually whisk in the cornstarch mixture. Return to a boil and cook over medium-high heat, stirring with a heat-proof spatula, until the mixture is slightly thickened, about 1 minute.
3. Gradually whisk the hot milk mixture into the cream cheese until smooth. Add the mint. Pour the mixture into a 1-gallon freezer bag and submerge the sealed bag in the ice bath. Let stand, adding more ice as necessary, until cold, about 30 minutes. Refrigerate to steep for 4 to 12 hours.
4. Strain out the mint. Pour the ice cream base into your ice cream maker and freeze as directed. When the mixture is thick and creamy, pack the ice cream into a storage container.
5. Press a sheet of parchment paper directly onto the surface of the ice cream and close with an airtight lid. Freeze the mint ice cream until firm, about 4 hours.

Makes about 1 quart, or  8 ½-cup servings

Per serving: Calories 264, fat 18 g, protein 3 g, carbohydrates 25 g, dietary fiber 0 g

-Dana, KIWI Intern

Two months from now, I’ll be getting married. The process of getting engaged and planning a wedding has proven to be one that’s joyous (I get to officially throw my lot in life in with the best person I know), occasionally bewildering (bridesmaid dresses are supposed to match the tablecloths?), and always filled with a bit of guilt. Why guilt? Because not everyone gets to legally do what I’m doing. And that is an ugly thing.

In fact, I never thought I’d get married. The idea of being married always seemed too uncomfortably close to being a member of an exclusive club that bars those who happen to love someone of the same gender. A club I didn’t feel okay about joining. But then somehow, after meeting the right person, I can’t imagine doing anything other than vowing to spend my life with him. And yet, who’s to say I deserve the legal rights of marriage more than anyone else? I’m happy to say that as of last week, in New York at least, no one gets to make that call after the state’s historic vote to legalize same-sex marriage.

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Last weekend, I made myself go shoe shopping, a process I loathe. Wide feet (it’s why I’m such a good swimmer—they’re like paddles), a strict budget, and little patience for crowds makes the process less than enjoyable, but one that’s unavoidable. When I was paying for some sneakers (selected and tried on in four minutes flat, thank you), the store’s owner chatted about the weekend’s gay pride festivities (he was decked out in a dazzling array of rainbow colors and headed to the parade later), and then he noticed my engagement ring.

“When’s the big day, sweetie?” he asked. “Gone crazy with planning yet?”

When I muttered something about dresses and tables matching, he snorted sympathetically and said he knew what I was talking about. I asked if he’d been through the process himself.

“Who, me, married?” he laughed. “Nope, 100 percent single.” But then he pointed to his rainbow-colored shirt and smiled. “But now I can be.”

And that is a beautiful thing.

–Amy, articles editor

I can admit it: I’m no Betty Crocker in the kitchen. Add my lack of culinary prowess to my vegetarianism, and I’m pretty much a walking recipe for disaster. Many, many years ago when I decided to become a vegetarian at the age of 10, my protein options were limited. Sure, I could have cooked lentils or grilled tofu, but I was a 10-year-old with a 10-year-old’s taste buds and 10-year-old’s kitchen skills. As a result, I ate a lot of peanut butter. Fast-forward to today, and while my palate it a bit more refined (marginally), my cooking skills remain amateurish on my best day. Fortunately, there are tons of vegetarian frozen options out there, like Quorn, that make eating well, well, easier.

If you’re unfamiliar with Quorn, you’re in for a treat. Their all-natural veggie burgers are super-tasty (the new meatless, soy-free Cheese Burgers are ridiculously good—bring them to any BBQ and I guarantee no one will miss the meat), their chicken-free Chik’n Nuggets are a hit with kids and adults alike, and don’t even get me started on the Naked Chik’n Cutlets that look like chicken breasts—you can sub then in for the meat version in practically any recipe—only tastes better and is, of course, way more chicken-friendly .

It’s it the spirit of my love of all things easy in the kitchen, being a vegetarian, and craving kid-friendly fare on a daily basis, that I’m sharing this recipe from Quorn. They call it their “Quorn Mac & Cheese,” but really, it might as well be “Hamburger-Helper-Meets-Animal-Happy-Ingredients-In-A-Recipe-So-Easy-Even-Amy-Can-Make-It.”  Okay, perhaps that’s a little wordy for a name, but this recipe couldn’t be simpler or tastier. Enjoy!

Quorn Mac & Cheese

Makes 6 servings

Prep time: 15 minutes

Cook time: 15 minutes

2      teaspoons vegetable oil

½    small onion, finely chopped

1       cup Quorn Grounds

⅛      teaspoon garlic powder

½     cup broccoli florets (or any favorite veggie), chopped

½     cup water

1        box (6 ounces) macaroni & cheese mix (one good option: Annie’s Homegrown Totally Natural Shells & Real Aged Cheddar Macaroni & Cheese)

6       small wafer, flat-bottomed ice cream cones (for all-natural, gluten-free cones, try: Let’s Do…Gluten Free Ice Cream Cones)

Toppings:

Shredded Parmesan cheese

Shredded carrots

Chopped black olives

1. Heat oil in medium skillet over medium-high heat. Add onions and cook, while stirring, for 3 to 4 minutes or until softened. Stir in Quorn Grounds, garlic, broccoli, and water. Simmer, stirring occasionally, until liquid has evaporated and broccoli is just tender-crisp. Cover to keep warm. Set aside.

2. Meanwhile, cook macaroni & cheese as per package directions. Stir in Quorn mixture.

3. To serve, spoon about 1/3 cup of the macaroni & Quorn mixture into each cone. Top with some Parmesan cheese “sprinkles,” shredded carrot “confetti,” or chopped black olive “chocolate chips.” Serve immediately.

–Amy, articles editor

With Memorial Day festivities behind us, summer has officially, unofficially begun—temperatures are nearing the unbearably hot mark, schools are letting out, and swimming pools will soon be packed to the brim. Which means it’s time to slather the family in sun-protecting lotion and head outside. But even the most mindful and health-conscious parents can easily be confused by all the controversy and terminology surrounding sunscreen: “What’s the difference between sunscreen and sunblock?” “What should I be looking for in a sunscreen? What should I avoid?” Here, what to look for on your sunscreen or sunblock’s list of ingredients, what you need to know about chemical versus natural, and a few of our own favorite brands.

Natural and chemical brands alike may use the terms “sunscreen” and “sunblock” interchangeably, but officially, they’re two different things. Sunblocks are always mineral-based and sit on the surface of the skin—making them notoriously difficult to rub in (think the cliché lifeguard sunscreens that turn your skin white). The active ingredients in these sunblocks are zinc oxide and titanium dioxide, both naturally-occurring minerals. Zinc oxide is thought to be the best natural sunscreen ingredient available because it blocks both cancer-causing UVA and skin-burning UVB rays, while titanium dioxide protects well against UVB rays and short UVA rays, but not longer UVA rays. It’s best to look for a sunblock that contains both minerals, but if you find that your child can’t tolerate zinc oxide, a sunblock with just titanium dioxide may be a good second choice.

Traditional sunscreens are generally chemical-based and work by absorbing the energy of UV rays before they penetrate your skin. Oxybenzone, a common ingredient most often used to absorb UVB rays, can be a hormone disruptor and may result in lower baby birth weights when used by pregnant women, according to the Centers for Disease Control. In EWG’s 2011 Sunscreen Guide, they recommend going with either a mineral-based sunblock, or, non-mineral sunscreens containing avobenzone—a chemical UVA absorber which EWG has deemed safe as it has not been shown to penetrate the skin—not oxybenzone. Parents in search of a natural option should opt for mineral-based sun protection.

No matter what type of sun protection you pick, keep these things in mind before heading out: Opt for a sunscreen with an SPF of 30 or higher and apply it 15 to 30 minutes before going outside. Remember, there’s no such thing as too much sunscreen, so apply it liberally—the American Academy of Dermatology recommends that people use enough to fill a shot glass. You should reapply every two hours, more often if you or your child has been swimming, as waterproof sunscreen wears off about 80 minutes after being wet. The Skin Cancer Foundation recommends avoiding too much time in the sun from 10 a.m. to 4 p.m. (when rays are strongest) but make sure to remain extra vigilant about reapplying sunscreen if you are outside.

Here, a few safe, natural brands the whole family can benefit from:

Badger All Natural Sunscreen This family-owned company provides sun protection in a variety of forms including a zinc oxide baby lotion and a face stick. Plus, their products contain organic olive oil, shea butter, and cocoa butter to keep everyone’s skin extra soft. ($3.50 to $16, badgerbalm.com)

Loving Naturals Sunscreen This self-proclaimed safest sunscreen on Earth may be just that—not only do they use 100 percent organic ingredients, it’s also one of the few natural sunscreens that’s gluten-free. ($22 for 4.3 ounces, lovingnaturals.com)

MyChelle Dermaceuticals Sun Shield SPF 28 This everyday sunscreen is great for all-over protection, but it’s also superlight, making it perfect to wear under makeup. And it’s hard to beat the coconut-scented version, reminiscent of childhood days spent at the beach. ($19 for 2.3 ounces, mychelle.com)

Soléo Organics All Natural Sunscreen This 100 percent organic sunscreen not only provides great, water-resistant protection–its packaging and container are made from 100 percent recycled materials, making it one of the eco-friendlier options available. ($25 for 2.8 ounces, soleoorganics.com)

-Dana, KIWI Intern

Bug bites, cuts and bruises, sunburns—sounds like summer! What’s a parent to do that’s safe and natural for these common childhood ailments?

“An ounce of prevention is worth a pound of cure.” If only our children paid heed to Ben Franklin’s famous adage. Parents and pediatricians spend a lot of time counseling young ones to be careful, and we slather them with sunscreen and insect repellent to try and limit the effects of outdoor exposure during the summer months. Short of covering our kids from head to toe in SPF-70 bubble-wrap, there’s not much more we can do. From time to time, children get hurt. Summer is the peak time for bites and stings, cuts and bruises, and sunburns. Conventional options include over-the-counter (OTC) lotions, creams and ointments for pain relief, but it turns out that some of these products can cause unpleasant adverse effects.

For example, a recent FDA warning about benzocaine, a common additive to topical medications for pain relief, urged us not to use these products in young children due to a rare but serious adverse effect called “methemoglobinemia.” Essentially, benzocaine toxicity can result in decreased oxygen capacity in red blood cells, causing respiratory and cardiovascular problems. No sunburn relief is worth that, believe me. Even more alarming, many conventional OTC teething gels for babies contain benzocaine. What alternatives do parents have?

When the FDA warned us about the use of OTC cough-and-cold medications in young children, many parents turned to homeopathic medicines. The same approach is warranted in place of benzocaine products, given the safety record of homeopathics for all of the conditions mentioned above. For example, for teething, parents have several options of homeopathic teething solutions or tablets that include dilutions of chamomile and other soothing herbs. It’s important to remember a basic principle of homeopathic medicine, the Law of Similars or “like cures like.” Simply put but poorly understood, a substance that causes symptoms at “full strength” (i.e. onions cause red and watery eyes and nose secretions) can be used to treat that condition in homeopathic dilutions (highly diluted Allium cepa – a.k.a. onion – is used to treat seasonal allergy symptoms). Typically, in classical homeopathy, specific remedies are matched to individuals for specific constitutions, but in this case, we are discussing homeopathy in a more “user-friendly” symptom-based clinical manner that allows families to develop a home toolbox of remedies for common conditions. There is much debate about the efficacy and mechanism of action of homeopathic medicines, but there is really no argument about safety, even in conventional medical circles.

Here are some specific tips for common summer ailments:

For insect bites and stings, I recommend Apis mellifica, from the honeybee. Remember, like cures like. For acute use, the 30c strength is optimal, and you can give 3 to 5 pellets as frequently as needed for symptom relief. Often for very acute use, remedies are given every 15 minutes for the first hour, then hourly for the next few hours, and gradually reduced as needed over the next day or so. You cannot overdose on homeopathic medicines.

For bruises, try Arnica montana, derived from the daisy family and also known as “wound herb.” Arnica can be applied topically in ointment form or can be taken orally (under the tongue) for more severe injuries. For children who cannot or will not put the tablets under their tongues, you can dissolve the pellets in water and let them sip gradually over a few hours. In general, you can continue to administer the remedy three times a day until healed.

For sunburns and minor skin abrasions, go with Calendula officinalis, which comes from the marigold. I’ve recommended it for many skin rashes and irritations, including baby diaper dermatitis. Published studies support the potent wound healing capabilities of Calendula. You can apply topically as needed, and it comes in ointment, cream and gel formulations.

In the end, remember that prevention is still preferable to treatment, even if we have safe natural options. For sunscreen, I encourage you to check out the Environmental Working Group’s 2011 Sunscreen Guide, looking for products with zinc oxide or titanium dioxide active ingredients and avoiding endocrine-disrupting chemicals like oxybenzone. As for insect repellents, those made from natural essential oils are preferable to those containing DEET, a neurotoxin. The Environmental Working Group’s Skin Deep Cosmetics Database provides helpful information on safer bug sprays. Now go outside and play!

–Dr. Lawrence Rosen, KIWI columnist

As a kid, there was nothing more exciting than getting the mail. “Anything for me, anything for me, anything for me?” I’d ask my dad at least 12 times during the short ride home from the post office. Usually not. And yet that fact never seemed to diminish my enthusiasm. As an adult, you’d think the reality of bills arriving would make getting the mail less exciting, but, well, I’m the same adult who lights up at the simple thought of frosting—the pinker the better. So it’s really no surprise that one of the things I enjoy most at the office is getting the mail. Each day here brings all kinds of new packages, new bulky envelopes just waiting to be discovered. You’d think that the reality of having to then figure out what to do with the hundreds of opened boxes full of books, snacks, cleaning products, toothbrushes, lotions, girdles (don’t ask), and toys we’re sent would diminish my enthusiasm, but, well, frosting. Enough said. Any yet while still exciting, the mail at KIWI does present a new challenge. Until now.

A few months ago I blogged about The Giving Effect, a website created to bring people and the stuff they don’t need together with nonprofits who need stuff. And recently, after eyeing the mountain of books we’d accumulated in the office, I gave the The Giving Effect a whirl. I typed in our zip code, narrowed the search to organizations who could pick up, and poof—there was a post by the South Bronx United Soccer Club, a nonprofit that uses soccer as a way to help kids build character, life skills, and leadership abilities. And they needed books for their very first Literacy Day. After a couple of emails with the soccer club’s Executive Director Andrew So, arrangements were made for Andrew to come to KIWI with an SUV and haul off 10 boxes of books. As simple as that. During Literacy Day on May 21^st, hundreds of South Bronx kids took part in a day of reading, playing, and getting to take home free books. Andrew says of Literacy Day:

“South Bronx United distributed over 500 free books to children and parents…I was amazed at how fast the books were gone. It just shows that parents and children are starving for good reading materials.”

A truly successful venture in every way:

(1) Some deserving kids got to take new books home.

(2) KIWI’s staff members no longer have to trip over stacks of books on the way to the bathroom (for now, anyway).

(3) I got to try out The Giving Effect and now feel confident about being able to place all the items we don’t need, except for maybe the girdles (don’t ask).

(4) Having met the challenge of the opened packages, I’m now free to once again fully enjoy the excitement of getting the mail.

A win-win all around.

–Amy, articles editor

I don’t like to brag, but I feel compelled to tell you that you’re reading the words of a champion. Yes, that’s right. Back (way back), when I was an eager Ellsworth High School student in Ellsworth, Maine, I launched myself into the record books. One fall morning, my fellow physical education students and I filed onto a school bus headed on a fieldtrip to Ellsworth Bowling Lanes. Like many who are destined for greatness, I felt confident that I could do this. After all, I thought, how hard can it be? One pair of used shoes later, I found out.

“We have a new champion!” shouted Mrs. Shaw, the PE teacher. “Amy Beal has set the school record for the lowest score ever gotten!”

Yep, I bowled a 16. But hey, a record holder is still a record holder in my book (or so I told myself as I slunk back to the bus).

The good news is that parents across the country can keep their children from facing a similar fate with a summer full of FREE bowling practice. Now in its 4^th year, Kids Bowl Free is a program designed by bowling centers, schools, and communities as a way to provide a safe and fun way for kids to spend time this summer. More than 800 bowling centers in 46 states and Canada participate in the program, which offers kids two free games of bowling every day all summer.

You can register online at kidsbowlfree.com. Most programs kick off this Memorial Day weekend and end in late August or early September. Go to kidsbowlfree.com for participating locations and guidelines.

Your future PE champions will thank you.

–Amy, articles editor

Spring has officially sprung. How do I know? It’s not because of the blooming flowers lining the streets of Manhattan. Not from the gradual increase in temperature, or from simply looking at the calendar. And it’s not even from the emergence of flip-flops and the happy clomping sound they make on the sidewalks. Nope, I know it’s officially spring from the massive amounts of sneezing going on around me, myself included. Spring, or rather, allergy season, is officially in full bloom.

While it seems that most of us fall victim to a seasonal allergy symptom or two (even my cat Sniffles is sniffling up a storm these days), for some people, there could be something more serious going on. And that’s why the nation’s leading allergists want to help.

The American College of Allergy, Asthma & Immunology (ACAAI) is conducting its 15^th annual Nationwide Asthma Screening Program this month. The program offers free screenings at more than 200 locations across the country for people who have symptoms such as wheezing, coughing, and shortness of breath that occurs during exercise, or at night—symptoms that can all be indicative of asthma, or even exercise-induced bronchoconstriction (EIB).

So how common is asthma? More than 24 million Americans, including 7.1 million children, have asthma, a disease that’s responsible for almost 4,000 deaths a year. Asthma attacks are often triggered by allergens such as pollen, certain drugs and food additives, respiratory infections, and physical exertion. Between 80 to 90 percent of people with asthma suffer from some degree of EIB, which also occurs in people without asthma, affecting about 10 percent of the general population.

The good news is that both asthma and EIB can be controlled with treatment—but the first step is diagnosing it. Fortunately, the ACAAI is making that part easy. Here’s how:

First, find a free screening in your area by clicking here. When you go to a screening, adults can expect to complete a 20-question Life Quality (LQ) Test. Children under age 15 take a special test called the Kids’ Asthma Check that allows them to answer questions themselves about any breathing problems. Another version of the Kids’ Asthma Check is available for parents of children up to 8 years of age to complete on their child’s behalf. After the questions, participants take a lung function test that involves blowing into a tube, and then they meet with an allergist to determine if a referral to a doctor for a more thorough examination is needed.

For a list of asthma screening locations and dates, or to take online versions of the LQ Test and Kids’ Asthma Check, visit allergyandasthmarelief.org.

–Amy, articles editor

Image via Flickr user elana's pantry under a Creative Commons License

When I ate a vegan diet, people used to ask me how I could stand always asking waiters to hold the Parmesan cheese at Italian restaurants, or what it was like never being able to treat myself to a cookie at the local coffee shop. I’d tell them that it was my choice to avoid animal products, so when I made the decision to stop eating meat, eggs, and dairy, I knew I’d have to learn how to say no to some foods that—for a while—remained pretty tempting.

But what if there was a food (or entire group of them) that I wanted to eat, but couldn’t? I doubt it would take long before I became resentful watching my friends enjoy ice cream cones on a hot summer day. I’d also become paranoid about eating out—what if I unknowingly ate a slice of bread that contained eggs, and ended up becoming really sick?

If you swap out the dairy and eggs for gluten, that’s what it’s like for people with celiac disease. The digestive condition—which affects a whopping 1 in 133 Americans—is triggered by the protein, gluten (found in wheat, barley, and rye), and results in severe abdominal pain, bloating, and diarrhea whenever the offender is consumed. Over time, this can result in damage to the small intestine, causing nutrient malabsorption, fatigue, weight loss, and poor growth in kids.

Not too long ago, most of us were unfamiliar with celiac disease and the idea of eating gluten-free. But as greater number of kids and adults find answers to their once-mysterious tummy troubles through a celiac diagnosis, gluten-free options are becoming more widely-available than ever before in both grocery stores and restaurants. Gluten-free pasta, pizza, and sandwiches are showing up on the most mainstream menus, and gluten-free breads, cookies, cakes, and other treats are now easy to find or make at home.

Equally good? The latest crop of gluten-free alternatives taste great. And since May is Celiac Awareness Month, there’s no better time to try making your own gluten-free goods, or add a new recipe to your repertoire. I came up with these Chewy Apricot-Chocolate Chip Cookies for KIWI’s April/May issue (where we have a whole story on gluten-free eating plus a second recipe–check it out if you haven’t already!), and everyone who’s tried them—celiac or not—thinks they’re delicious. They make a yummy after school treat on their own, while two of them with a scoop of vanilla ice cream in the middle will make an out-of-this-world ice cream sandwich.

Chewy Apricot-Chocolate Chip Cookies

Typically, baked goods rely on the gluten in wheat flour for structure and flavor, but gluten-free flours and starches combined with xanthan gum (an all-natural emulsifier that helps bind other ingredients together) also do the trick.

Prep time: 5 minutes
Bake time: 12 to 14 minutes

1 cup sorghum flour
1/4 cup tapioca starch
1/4 cup potato starch
1 teaspoon baking powder
1/2 teaspoon salt
3/4 teaspoon xanthan gum
1/2 cup unsalted butter, softened
1/2 cup brown sugar
1/4 cup raw cane sugar
2 tablespoons molasses
1 tablespoon ground flaxseed whisked with 2 tablespoons warm water
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 cup unsulfured dried aprocots, chopped
1/4 cup chocolate chips

1. Preheat the oven to 350 degrees. Lightly grease two baking sheets.
2. In a medium bowl, mix the flour, starches, baking powder, salt, and xanthan gum.
3. In a separate bowl, beat the butter until creamy. Add the sugars and beat again until light and fluffy. Add the molasses, flaxseed mixture, and extracts.
4. Slowly mix the dry ingredients with the wet. Fold in the apricots and chocolate chips.
5. Use a tablespoon to drop the dough onto the baking sheets. Bake for 12 to 14 minutes, or until cookies are just beginning to brown.
5. Let cookies cool on the sheets for 2 to 3 minutes before transferring to wire racks.

Makes about 20 cookies
Per cookie: calories 151, fat 6 g, protein 1 g, carbohydrates 24 g, dietary fiber 1 g

-Marygrace, staff writer

I recently read a really scary book.

It wasn’t written by Stephen King or James Patterson. It wasn’t even fiction. But the tales of necrotizing pneumonia and pus filled abscesses caused by a virulent strain of antibiotic resistant bacteria made my hair stand on end.

Maryn McKenna, an award-winning medical writer, created a terrifying and vivid portrayal of drug-resistant staph in Superbug: The Fatal Menace of MRSA. The book has the style of a crisply written detective novel from its first paragraph, comprised of one line:

“Tony Love’s knee ached.”

This ordinary knee ache resulted from a collision on the volleyball court where he scraped his elbow. From this ordinary childhood injury, came a knee so swollen that this healthy teenager could not put weight on it. The first ER visit resulted in a prescription for Motrin and hot towels. A few days later, the teen was in so much pain that he could not walk or even eat. Within minutes of the family’s arrival at the ER, Tony crashed into septic shock. His body was wracked with infection – a voracious antibiotic resistant staph known as MRS (methicillan-resistant Staphyloccus areus). Tony ultimately recovered, but the story of how a little bit of bacteria felled an otherwise healthy kid is only the beginning of McKenna’s nightmarish portrayal of the infection that could hit any one of us at any time.

The backstory: The antibiotic era began during World War II, when penicillin was released to the public in 1944. While it was heralded as a wonder drug, even its creator, Sir Alexander Fleming, was beginning to fear the ability of the bacteria to circumvent the drug’s protection.

Given the wont of Americans to overdo, this fear was justified. Penicillin was added to face soaps and body creams and was prescribed to excess. The nimble bug it was supposed to cure evolved, getting stronger. Appearing first mainly in hospitals where the patient’s resistance is weak, the bacteria then developed a community strain, infecting individuals with no connection to hospitals, either patients or workers, killing, in some instances, healthy children within hours.

The current problem: The real story, however, is not the spread of this Superbug, but the system that we constructed to give it life. The over prescribing of antibiotics by busy doctors, overcrowded prisons, and poor hygiene are part of this perfect storm that we’ve created. While these are large contributors, we must not forget the livestock industry. Between 70 and 80 percent of the antibiotics used in this country are given to animals raised for food. The lion’s share of this percentage is provided either preventatively (i.e. so that otherwise healthy animals will not get ill under the wretched confinement system that they are forced into) or as sub-therapeutic doses to help the animals gain weight so that they can reach slaughter sooner. Despite connections made between the antibiotics used in livestock production and resistant bacteria that infects individuals working with these animals, the livestock industry has claimed that this relationship is not proven with absolute certainty. Their case is growing weaker by the day.

Why this matters for families: Before reading Superbug, the question of confinement raised animals was an ethical one for me – whether the misery inflicted upon animals and, for that matter, the humans working in those facilities by the putrid conditions outweighed the need to eat cheap meat. Even the environmental degradation resulting from the inevitable careless management of CAFOs seemed a distant and intangible casualty. For me, Superbug has changed the argument from one of ethics to a moral imperative. In every hamburger of unknown origin, I see Tony Love’s face–or even worse, that of Carlos Don IV.

Carlos was another healthy kid who left on a school trip and returned with a 104°F fever. The first doctor diagnosed Carlos with walking pneumonia so his mother kept him home bundled and hydrated until she realized that he was beginning to hallucinate. She rushed Carlos to the hospital and the doctor’s ultimately diagnosed his condition as MRSA. A long slow death march ensued during which Carlos’s lungs dissolved and clotting choked off the blood to his lower intestines, legs and arms. In two weeks, he was dead.

After reading Carlos’s story late in the evening, I woke my son from a dead sleep to scrub his hands clean. I hugged him as tightly as I could.

What we can do: Since the government has been slow to respond to this growing menace, we moms need to take action. Pew Charitable Trust is launching a Mom’s Campaign to Save Antibiotics. If we don’t, we may soon reach the end of antibiotics and the 20th century wonder drug will be powerless to protect us and our children.

To learn more about this issue or to join the campaign, visit Save Antibiotics.org. They also have a Facebook page and a twitter feed @saveantibiotics.

—Guest blogger Melissa Graham is the founder of Purple Asparagus.

(Photograph courtesy of OPEI Education & Research Foundation)

I’m a sucker for a good animal story, emphasis on good—whenever people start telling any kind of animal-related story, I always interrupt to make sure there’s a happy ending at the end of the tale. Not very polite, I know, but it’s all about self-preservation: Sad animal stories haunt me like nothing else (more so, even, than the idea of a world without cupcakes). So I’m pleased to share with you an animal story—with a happy ending!—about a dog on a mission to save the planet.

Once upon a time, on a cold Indiana morning, Kris Kiser was driving down the street when he came upon a small puppy running down the center lane. At a major intersection, the pup froze in traffic and lay down in the street. Kris screeched to a halt, blocked traffic, and swooped in to save the puppy. After getting the all-clear from a vet, Kris adopted the pooch (named “Lucky” to express their mutual good fortune), and thus added a smart, playful, and incredibly energetic addition to his family.

A couple years later, Kris and Lucky moved to a Washington, D.C. home that didn’t have a yard. Kris soon noticed that his faithful friend was suffering without his familiar lawn, and so he (I love this part—moving for the happiness of a beloved pet is right up my alley—don’t ask how much money I’ve sunk into enriching my cat Sniffles’ environment) and Lucky moved to a new place with more green space.

Lucky’s love of green spaces and yards led to a partnership with Discovery Education. The TurfMutt Science Program allows Lucky (a.k.a The Caped Dog Crusader) to tell his animal rescue story, and teach middle school students about plant science. As the furry face of the Discovery Education program, Lucky works to promote a series of educational curriculum, games, and experiments that help teach kids how to become better environmental stewards. How cute is that?

In honor of spring, Lucky and his friends at the OPEI Education & Research Foundation share tips for making the world a greener place, one lawn at a time.

• Fertilize naturally. Lawns take up the largest amount of carbon when they recycle nitrogen contained in grass clippings. So, take off your lawn mower’s mulcher bag, and leave clippings on the ground while mowing to break down and feed your grass naturally. Another way to feed your yard: Apply some compost to your lawn in the spring or fall with a seed spreader.

• Plant the right plant. Choose grass or plants that are right for the climate where you live—native plants will need less water and fertilization to survive (plus, they’re more likely to thrive and look pretty!).

• Mow regularly. A single grass plant can have more than 300 miles of roots, roots that grow strong with the right watering and pruning. Mowing your lawn regularly keeps grass healthier and thicker.

• Water early. Watering in the early morning before the sun is intense helps reduce the amount of water that gets lost from evaporation. Installing rain gutters and collecting water from downspouts also helps reduce water use. And when drought conditions exist, let the grass go dormant.

For more easy-to-follow tips on lawn and plant care, check out Lucky’s blog at turfmutt.com/blog.  

–Amy, articles editor

Whether you are a parent, teacher, school staff member, student, or community volunteer, you want your school to provide a healthy, welcoming place to learn. Green schools aren’t just important on Earth Day, so the Center for Green Schools at the U.S. Green Building Council came up with 11 simple ways you can help make your school greener year-round!

1. Ready, set – wait, where do we start?

It’s hard to know what to fix if you don’t know where you stand. If you want to kick off a recycling or composting program at your school, it’s helpful to know how much of each kind of waste your school produces so you target the right items. If you want to help your school save energy, you need to know how much energy it uses today and where the biggest energy inefficiencies are. There are a lot of reasons to find out where your starting point is—the celebration of your school’s success will be so much sweeter if you can measure how far you’ve come. And showing measurable success is the best way to get others on board to help out.

2. Go behind the scenes

Speaking of figuring out where your school stands—why not ask the real experts? When is the last time you talked to your school’s custodians? The men and women who take care of school buildings are the best source for knowledge about how to make schools more efficient, healthier, and more environmentally responsible. They have often been trained on green cleaning methods or energy efficiency initiatives. Where can the lights be turned off more often? Why is there a strange smell in that corner room? They know their buildings inside and out, and asking them for ideas is a great way to appreciate their work and bring them onto the team.

3. Put the kids in charge

If you are a parent or you work with kids, you know that no group is better able or more willing to speak up about why being smart about the environment is important than kids–they get it! Students across the country are starting green clubs in their schools, with the help and support of teachers and parents. These students plant gardens on school property, calculate carbon footprints, advocate for environmentally preferable purchasing, assess school energy use, enforce the school’s recycling program with their peers, encourage teachers to bring sustainability curriculum into the classroom, and much more. Help start a club at your school, and let the kids run with it!

4. “Hey, what’s this thing do?”

Your school might already be a green school. Heck, your school might be the greenest school in the world. But how would you know? There is a simple way to find out (and share) this information: SIGNS! We’ve seen some fantastic examples of schools that use signs to help tell their buildings’ stories. Take a look at this video about Manassas Park Elementary in Virginia, where you can see all of the various ways the school tells its occupants what’s going on around them. The more you find out about your school and how it works, the more you will gain to share with all of the students, faculty and staff in the building. If you want to green your school, everyone needs to feel like they’re part of the team—and people don’t get behind something they don’t understand.

5. You are what you eat…and recycle, throw away and compost…

The attention that school lunch food has been getting lately—through programs like Alice Water’s Edible Schoolyard and Jamie Oliver’s Food Revolution—is beginning to change the way Americans look at the food we give our kids. You can get the movement started at your school in a number of ways. You can plant a school vegetable garden to help students understand where food comes from. You can work with kids to prepare fresh meals or snacks that they can enjoy on the spot. And don’t forget about the opposite end of the lunch period—what about hosting a waste-free lunch day?

6. Let the Sun Shine In

If you’ve ever had to spend a few hours in a windowless office or conference room, no one needs to tell you much about the relationship between daylight and productivity (and happiness!). But in case there is any doubt, several studies have connected the two in adults as well as children. So open the blinds! Take that student artwork off the windows and hang it somewhere else. No windows or small windows in your kids’ classroom? Move class outdoors every once in a while or to a room with more access to the sunshine.

7. You know it’s dust, but what IS it?

We don’t always think about it, but dust is not just magically-appearing gray clouds. It comes from our clothes, our skin, and various other items we use during the day. It also, importantly, contains dust mites and cockroach dander (yes, it’s true!) that can be very harmful to breathe, especially to kids with asthma or other respiratory problems. The EPA’s Tools for Schools Indoor Air Quality program gives tips for keeping a healthy classroom—one of the simplest and most crucial is to clean out the clutter. Those corner piles of paper and decorations and science experiments serve as great collection areas for dust—not to mention their tendency to block daylight from windows and get in the way of air conditioning and heating vents. Clean them out and your classroom will be automatically easier to keep clean and healthy.

8. No really, what is that smell?

We know schools can really smell—whether it’s someone’s day-old snack, the students’ recess sweat, or the closet full of who-knows-what. The temptation is to mask all those smells with plug-in or spray air fresheners, but please don’t! The problem is that those smells could also be coming from mildew under the sink, cleaners or sealants used by the custodian, mold above the ceiling tiles, or any number of other sources. If you mask the smell with something additional (like the air freshener), you’re not only NOT getting rid of the problem, you’re also ADDING to the asthma triggers within the classroom. Air fresheners and bleach-based cleaners do not make air better for students and teachers; they only add other smells on top of an already bad situation. Learn more about air quality in classrooms by exploring the Green Cleaning and Indoor Air Quality resources from the Healthy Schools Campaign and by taking a virtual walkthrough developed by Greenguard.

9. Lights out!

Did you know that lighting typically uses over 25% of the energy used in a school? A school-wide lighting retrofit is an easy way to save on electricity bills—the payback time from the decrease in energy costs is typically less than two years. But if a retrofit isn’t in the cards for your school, a good old-fashioned “Turn Out the Lights” campaign can go a long way. Your student green team (see #3) and your excellent signage (see #4) will forge the way, and a chat with your custodian (see #2) will ensure you’re hitting all of the bases. If you’re looking for more ways to save energy at school, you can find great tips from Alliance to Save Energy, SchoolDude, and EPA’s EnergyStar program.

10. Carpooling – jump in, the water’s fine!

You can start small, but a school carpooling program can have a big effect. The more kids or teachers in a car on the way to school, the less fossil fuel used per person and the less pollution emitted per person. Start in one or two classes to see if parents seem interested in reducing the number of times they need to drive back and forth from school. There are several ways to scale it up from there—from a simple bulletin board by the office to a paid service for online carpool coordination. You could also start a campaign to get kids and families walking or biking to school (as a group), and see who will stick with it for the year.

11. Stand up on your (fragrance-free) soap box!

The more excited you get about greening your school, the more comfortable you’ll be talking about it with others. Present what you’ve discovered to your school or school district leadership. They’ll likely be impressed by your service to your school, and your voice can add to the encouragement they are getting from their peers and leaders. Encourage them to join the Coalition for Green Schools—a group that includes the National School Boards Association, National PTA, American Federation of Teachers, National Education Association, American Association of School Administrators, Association of School Business Officials, Council of Educational Facility Planners and other leading education and school building organizations. Use examples from the PBS Special Growing Greener Schools, from actions of state legislators around the country, and from inspiring schools such as Environmental Charter High School in LA and the School District of Philadelphia.

If you need more inspiration to keep going, check back with us often—when we set the mission to achieve green schools for everyone within this generation, we meant it!

-Anisa Baldwin Metzger, Center for Green Schools Fellows Manager

Her paws may be small, but my cat Sniffles’ eco paw print has the potential to be mighty. Her enthusiastic greeting of strangers and loud purring might mean she’s friendly, but her routine of eating twice a day and having her litter box scooped daily means Sniffles might not be all that environmentally-friendly. Fortunately, there’s no shortage of products out there to help me green Sniffles’ routine.

What goes in…

About a year ago, Sniffles developed the unpleasant habit of chewing on her paws, her back, and basically any furry part she could get her teeth on (let me tell you, there’s nothing like the sound of grinding cat teeth when you’re trying to sleep). A couple of trips to the vet’s later, and Sniffles was diagnosed with a fish allergy, forcing me to swap the conventional supermarket food brands she’d been eating with natural—and more eco-friendly—options. Here are some of the ones Sniffles has deemed up to snuff:

• PetGuard: The company produces a line of certified organic food, and all of its food products use only natural ingredients that are free of chemical additives and preservatives. Plus, PetGuard makes a variety of foods with varying sources of protein to accommodate the sensitivities of the more sensitive pets. ($22 for 4-pound bag of dry food, $25 for a 12-pack of 14-ounce cans of wet food)
• California Natural: Their chicken and brown rice dry cat food has only five ingredients in order to meet the needs of special-needs cats, and all of its products are free of artificial preservatives, artificial flavoring, added coloring, and by-products. ($15 for 5-pound bag of dry food)

Must (unfortunately) come out…

If you’re a KIWI reader, it’s probably second nature for you to use reusable grocery bags. But what about those plastic bags so many of us use to clean out litter box clumps? And what about the cat litter itself? Yikes. But there are greener options.

Eco-friendly cat litter: Conventional clumping cat litter is suspected to be bad news for the environment—and for kitties—for reasons ranging from the clay being procured from strip mines, to the litter containing respiratory-unfriendly silica dust. You can bypass these issues with non-clay clumping choices, such as:

• Feline Pine: 100 percent natural and made from shavings produced during the lumber production of renewable southern yellow pine trees. ($13 for 10 pounds)
• Swheat Scoop Natural Wheat Litter: Biodegradable, scoopable litter made from naturally processed wheat that clumps when it comes in contact with moisture. ($10.50 for 14 pounds)
• World’s Best Cat Litter: Biodegradable, flushable, and made from whole-kernel corn. ($24 for 17 pounds)

Biodegradable bags: It’s bad enough to have to scoop the poop, so why add to the mix with the eco guilt of knowing your bags will languish indefinitely in a landfill? Bypass the baggie guilt with some biodegradable options, such as:

• BioBag Dog Waste Compostable Bags: These bags decompose in a compost bin in 10 to 45 days. ($22 for 200 bags)
• Flush Doggy Poop Bags: Not only can you flush these eco-friendly bags down the toilet, but 10 percent of the company’s sales are donated to the ASPCA to help fight puppy mills. ($20 for 100 bags)
• PoopBags: Made of renewable sources like corn, these bags happen to come in a cheerful green color (hey, whatever makes the task more pleasant!). ($20 for 100 bags)

–Amy, articles editor

Spring is springing! How do I know? Besides the warm air, the sudden reemergence of flip flops, and the shedding of doggie sweaters on the little canine companions being walked on the sidewalks of New York City, I can tell spring is finally here by the parade of adorable warm weather-themed children’s books that have come across my desk lately. Below are four of my favorites, all featuring cuter-than-cute animal heros. Happy tales!

Little Duckie’s Day written and illustrated by D.L. Skandle ($16, Authorhouse)

There’s something about this little duck that has me completely smitten. Is it Duckie’s unflappable enthusiasm for absolutely every part of her day? It it the ridiculously cute illustrations? Or am I in love with the book because it’s written by a new mom who humorously compares her unfamiliar parenting experiences to a wolf raising a duck? Whatever it is, this amusing day-in-the-life adventure of a baby duckling is not to be missed!

Olivia Plants a Garden written by Emily Sollinger, illustrated by Jared Osterhold ($4, Simon and Schuster)

From a delightful duck to a pleasing pig: This book takes us out to the garden with Olivia, the character from the Nickelodeon TV series “OLIVIA.” When her teacher hands out unlabeled seeds to the class for a garden project, Olivia can’t wait to see what will bloom in her garden!

Good Night, Little Bunny written by Emily Hawkins, illustrated by John Butler ($13 Templar Books) 

Nighttime can be scary for young forest critters, or so Little Bunny thought. Open the flaps in this changing-picture book to meet the helpful (and super cute!) woodland friends who help Little Bunny conquer his fear of the dark.

Mo Smells Pink: A Scentsational Journey written by Margaret Hyde, illustrations by Amanda Giacomini ($18, Aura Cacia, available June 1, 2011)

Showing that life can be just as cute as fiction, Mo the dog and his friends (all based on actual rescued pets) embark on a hide-and-seek playdate. Will Mo find tricky Kiki the cat? Absolutely, if his determined nose has anything to do with it! Little readers can sniff along with Mo’s nose by pressing tabs on the back cover of the book that release the aromas of pure essential oils.

–Amy, articles editor

Packing school lunches everyday can be a bit of a chore, but how would you feel if your child’s school decided you weren’t fit to decide what to feed her for lunch? One Chicago elementary school has done just that by banning home-packed lunches.

Elsa Carmona, the principal of Little Village Academy, decided to ban lunches brought from home after watching students bring “bottles of soda and flaming hot chips” for lunch on school field trips, reports an article in The Chicago Tribune. “It’s about the nutrition and the excellent quality food that they are able to serve (in the lunchroom). It’s milk versus a Coke,” Carmona said.

Though the school’s intentions seemed to be in the right place when they implemented the policy six years ago, and a lot of attention has recently been focused on the poor nutritional quality of some school lunches across the nation, the bagged lunch ban is still receiving criticism from parents and students. Many feel the decision infringes on parents’ rights to decide not only what food their child eats, but where that food comes from. And Little Village students and parents alike point out that much of the cafeteria’s food ends up being thrown away because it doesn’t taste good, resulting in significant food waste as well as hungry kids. Only students with allergies or other medical issues can bring food from home. There’s also the issue of cost: While about 86 percent of the district’s students qualify for free or reduced price school lunch, those who don’t qualify are forced to pay the full daily meal price of $2.25, which parents argue is higher than what a homemade lunch would cost.

Regardless, we don’t know what’s on Little Village’s lunch menu. It could be that they are offering balanced, nutritious meals; and according to the article at least some parents believe the cafeteria food is healthier than what kids might bring from home.

This tough love approach is just one of many ways people are trying to reform school food: from the government’s efforts to improve the quality of school lunches with the Healthy, Hunger-Free Kids Act, to a Chicago school teacher who started a blog to protest the city’s school lunches. But is Little Village’s policy the right way to help kids eat healthier? You tell us—should schools be able to ban homemade lunches?

-Dana, KIWI Intern

Fact: Everything tastes better with frosting. You really can’t argue with this. Take your average cake: You’ve got a yellow, ho-hum cake that’s vaguely, ambiguously sweet, certainly nothing to write home about, a take it or leave it situation, really. But add frosting and wow! No way are you going to leave it.

In celebration of frosting, check out this recipe for a ridiculously good buttercream frosting, er, cake. It’s a cake recipe with frosting (or should I say, frosting recipe with cake?), from the new cookbook Sweet Vegan: A Collection of All Vegan, Some Gluten-Free, and a Few Raw Desserts by Emily Mainquist. Not only does a portion of the book’s proceeds go the farm animal protection agency Farm Sanctuary, but 24 of the recipes in the book call for frosting (yes, I counted). Sweet.

Gluten-Free Raspberry Buttercream Cake

(Serves 8 to 10)

Cake

1 cup butter substitute, at room temperature

1½ cups evaporated cane juice

2 teaspoons vanilla extract

3 cups Gluten-Free Flour Mix*

4 teaspoons baking powder

6 teaspoons egg replacer, whisked with 8 tablespoons warm water

1 cup soymilk

1 tablespoon white vinegar

1 cup raspberries

*Gluten-Free Flour Mix

(Makes 3 cups)

2 cups white rice flour

2/3 cup potato starch

1/3 cup tapioca starch

1½ teaspoons xanthan gum

Combine all the ingredients and store in an airtight container in the refrigerator for up to 90 days.

Buttercream

1 cup butter substitute, at room temperature

3 cups organic powdered sugar

1 teaspoon vanilla extract

2 tablespoons water, optional

1.     Preheat the oven to 350°F. Grease and flour three 9-inch baking pans.

2.     First make the cake: Using a stand mixer, beat the butter substitute, cane juice, and vanilla extract at medium speed until combined. Stop and scrape down the sides of bowl, then turn the mixer to high speed and whip until light and fluffy, about 2 minutes.

3.     Mix the flour and baking powder in a small bowl. In a separate bowl, mix the egg replacer, soymilk, and vinegar. Alternate adding the dry and wet ingredients to the mixer bowl, starting and ending with the dry ingredients. After each addition, beat for 10 seconds at low speed, then stop and scrape down the sides of the bowl, making sure that all the butter substitute is incorporated.

4.     Cut the raspberries into quarters and gently fold into the batter. Pour the batter into the prepared baking pans.

5.     Bake the cake for 22 to 25 minutes, or until a toothpick inserted in the center of the cake comes out clean. Cool the pans on wire racks for 10 minutes, then flip the pans over to release the cakes. Cool for another 30 minutes.

6.     Meanwhile, make the buttercream: Using a stand mixer, beat the butter substitute until smooth. Stop and scrape down the sides and bottom of the bowl. Add the powered sugar 1 cup at a time, mixing on low speed after each addition until well combined. Add the vanilla extract and whip for 1 minute at high speed. If the frosting is too thick to spread, add the water 1 tablespoon at a time. Whip an additional 2 minutes until light and fluffy.

–Amy, articles editor

Good news for parents whose child has been diagnosed with attention deficit hyperactivity disorder (ADHD): a few dietary changes might help to reduce their symptoms, according to a recent study from the ADHD Research Centre in the Netherlands. A restricted elimination diet can work, researchers say, because they believe ADHD symptoms in some children might be affected by eating specific foods.

Researchers recruited 100 children from Belgium and the Netherlands between the ages of 4 and 8 who had been diagnosed with ADHD and divided them into two groups. One group was placed on the restrictive elimination diet, and parents of the rest of the kids were simply told to feed their children a healthy diet.

The “few foods diet,” included mainly rice, white meat such as turkey, water, and some fruits and vegetables that are generally considered hypoallergenic, like pears and carrots. Foods such as wheat, tomatoes, oranges, eggs, and dairy products were eliminated, as they are often linked with allergies or food intolerances.

After five weeks, children who reacted well to the restricted diet entered a second phase of the study where different foods were slowly introduced to see if the children’s symptoms worsened. Amazingly, 64 percent of the children on the restricted diet in the first phase exhibited fewer ADHD symptoms than kids who didn’t eat the restricted diet. When elimination foods were reintroduced, the symptoms returned.

The news may come as a relief for parents who would like to avoid the many possible side effects associated with common stimulant drugs used to treat ADHD—like sleeplessness, headaches, decreased appetite, and even depression. The study indicates that up to two-thirds—or 2 of the 3 million children currently medicated for ADHD—may not need medication at all, says its lead author, Lidy Pelsser, PhD, of the ADHD Centre in the Netherlands. “If a child is diagnosed ADHD, we should say, ‘OK, we have got those symptoms, now let’s start looking for a cause,’” Pelsser said in an interview with National Public Radio. “With all children, we should start with diet research.”

However, the study has been met with some criticism: Some say a period of five weeks isn’t long enough to determine whether or not the elimination diet reduces symptoms long-term. Conversely, following such a strict diet for more than five weeks could lead to bigger health problems, like malnutrition. Some experts are also skeptical of how realistic it would be for parents to enforce such a regimented diet, especially on older children.

Still, parents who are reluctant to put their kids on medication might find the prospect of an elimination diet appealing. If you think dietary changes might enable your child to go off her ADHD meds, consider keeping a diary tracking her daily food intake and behavior to see if you notice any particular patterns, like irritability after drinking milk. Then, talk with your child’s doctor about whether gradually eliminating certain foods might work for your family.

-Dana, KIWI Intern

April is here, once again marking the return of Autism Awareness Month. This month will be filled with numerous events reminding us that the autism is still more prevalent than ever, and that more families are still struggling with what’s frustratingly termed “the mystery of autism.” To these families, autism is something they live with every day, not just one month a year, of course—but the increased focus is important.

Unfortunately, over the years I’ve been taking care of families with autistic children, several trends have gone in the wrong direction. First and foremost, more and more children are diagnosed every year. It’s now estimated that, in my home state of New Jersey, one in sixty boys is diagnosed with an autism spectrum disorder. And we still have no conclusive idea why. Yes, we have a growing amount of research elucidating the various environmental triggers that, under the wrong genomic influence and predisposition, lead to a biological unraveling presenting as a complex neurodevelopmental, gastrointestinal, and immunological disorder. That’s a mouthful, but at least we are starting to accept that autism is not simply a brain disorder. As neurologist Dr. Martha Herbert has noted, “The brain is downstream,” meaning that what we see—the impairment of communication, behavior, and social skills—is the result of many of other physiological processes going awry. This view of autism is encouraging in that it provides new avenues for evaluation, treatment, and—the holy grail—prevention. Yet, I must say, the pace of treatment developments has been excruciatingly slow. Parents often turn to alternative therapies (over 90% in one study I co-authored) because they are so frustrated by the lack of progress they perceive while devoting hours and hours to conventional therapies. Don’t misunderstand me—I definitely believe in mainstream therapies (speech, occupational, and physical therapies; behavioral therapies including but not limited to applied behavioral analysis or ABA). But these therapies do not always adequately address many of the important functional impairments, like sleep and gastrointestinal problems, common in autistic children. I have found that an evidence-based integrative approach is most effective in helping these families and children evaluate root causes and coordinate the comprehensive multi-system care needed.

More and more children will soon be teenagers and then adults with autism. Our society has never witnessed anything like this, and the emotional and economic impact due to educational and medical needs will soon force us to develop a more effective plan to hopefully stem the tide of new diagnoses. I urge you to take some time, especially this month, to think about how we can work together to make this a reality.

–Dr. Lawrence Rosen, KIWI columnist

KIWI’s April/May issue includes some new cookbooks that have us excited to get cooking this spring—even me, an instant food queen. One of those cookbooks features mouth-watering photos with even tastier recipes that are all animal-friendly: Sweet Vegan: A Collection of All Vegan, Some Gluten-Free, and a Few Raw Desserts by Emily Mainquist. Plus, the author is donating a percentage of the cookbook’s proceeds to Farm Sanctuary, a farm animal protection organization.

A recipe that looks good, feels good, and tastes good? Sign me up! Enjoy this yummy zucchini bread recipe.

Gluten-Free Chocolate-Chip Zucchini Bread Squares

Serves 8

4 tablespoons butter substitute, at room temperature

2/3 cup dark brown sugar

1 teaspoon vanilla extract

1 cup Gluten-Free Flour Mix*

1 teaspoon baking soda

½ teaspoon salt

1 teaspoon cinnamon

½ cup chopped walnuts

1 cup finely shredded zucchini, drained

1½ teaspoons egg replacer, whisked with 2 tablespoons warm water

½ cup gluten-free chocolate chips

*Gluten-Free Flour Mix

(Makes 3 Cups)

2 cups white rice flour

2/3 cup potato starch

1/3 cup tapioca starch

1½ teaspoons xanthan gum

Combine all the ingredients and store in an airtight container in the refrigerator for up to 90 days.

1. Preheat the oven to 350°F. Grease and flour an 8 x 8-inch baking pan.
2. In a stand mixer, beat the butter substitute with the brown sugar and vanilla extract until light and fluffy, about 2 minutes on medium speed. Stop and scrape down the sides of bowl then add the flour, baking soda, salt, cinnamon, walnuts, and zucchini. Mix on medium speed for 30 seconds. Stop and scrape down the sides of bowl. Add the egg replacer mixture and chocolate chips and mix for another 30 seconds.
3. Spread the batter onto the prepared baking pan. Bake for 25 to 30 minutes, or until a toothpick inserted in the center comes out clean. Cool on a wire rack at least 1 hour before cutting into squares.

–Amy, articles editor

Every afternoon at 3:00 on the dot, I have a battle with myself. I think of it as “Sane Self vs. Snack Time Self.” It doesn’t matter if I’ve had a lunch big enough for a family of four and am therefore not the slightest bit hungry. And it doesn’t matter if I’ve already spent the day indulging my insistent sweet tooth. Nope. Once 3:00 hits, I WANT SOMETHING SWEET. No exceptions.

3:00 pm on any given day:

Sane Self: Snap out of it! Remember the 12-inch veggie and cheese sub you ate half an hour ago—there is no possible way you’re hungry!

Snack Time Self: But that sub wasn’t exactly sweet, now was it? You need something seriously sweet.

Sane Self: You have a cupcake waiting for you at home; only a couple hours from now you’ll be sitting down with forkfuls of frosting. Get ahold of yourself!

Snack Time Self: But that’s hours away…you need something now. Something chocolaty!

Sane Self: Great, now you’ve brought up chocolate—that’s fighting dirty. Okay fine, we’re going to have to be logical about this. Number 1: Sure, you can march downstairs and buy a candy bar from the convenience store, but chances are, it won’t be fair trade chocolate—you won’t exactly enjoy that mouthful of guilt!

Snack Time Self: Mmm, a whole mouthful of chocolate. Remember when you fit two jumbo-sized peanut butter cups in your mouth at the same time—that was awesome!

Sane Self: Number 2: And that convenient chocolate downstairs won’t be organic, now will it? Remember where you work!

Snack Time Self: But you’ve been working so hard today…a little chocolaty goodness won’t hurt anyone…

Sane Self: Ahem. Are you not a former vegan and current vegetarian? Think of the cows! Don’t make me moo at you!

Snack Time Self: Let’s go downstairs just to stretch our legs. And maybe, just while we happen to be down there, we could stop at the store—

Sane Self: MOO!!

It’s not a pretty sight, clearly. What goes on in my tiny little brain every 3:00 is something no one should have to listen to, myself included. Which is why I have fantastic news: I’ve found a solution for silencing the mooing brain clutter! It’s a miracle really, angelic almost.

Introducing Angell organic candy bars. I’ll admit that when samples arrived at our office, I was skeptical. Not only must a bar meet the demands of Sane Self vs. Snack Time Self, but I’ve been burned by samples before (I still shudder at the chocolate cookie that was like biting into a decidedly unappealing piece of chalk, and don’t even get me started on the kale + chocolate combo—oh, the horror!). But never one to back down from a challenge, I gave this chocolate a look:

√ USDA organic

√ Fair Trade Certified

√ No preservatives

√ No artificial colors or flavors

√ No GMOs

Plus, the company is a member of 1% For The Planet, a group of companies who acknowledge that businesses inevitably have some kind of negative effect on the environment, and they therefore donate 1 percent of their gross sales to help mitigate those consequences.

Sounds promising, but what about the taste? First, I sampled a Snow Angell, a white chocolate bar with a coconut center. Then I had KIWI’s Editorial Director Sarah Smith eat an Angell Crisp, a milk chocolate bar with a crispy creamy center. And finally, always willing to go that extra mile for editorial purposes, I downed a Dark Angell, a dark chocolate bar with a cocoa and almond center. The resounding verdict: Absolutely delicious. And absolutely guilt free (They’re all under 200 calories, too! Well, not if you eat a couple of them. Ahem.), or at least there’s no need to moo at yourself. To learn more, head to angellbar.com.

–Amy, articles editor

Photo: Kelly Angeline Photography

A little less than a year ago, Michelle Obama created the Chefs Move to Schools. Launched on the White House lawn, the program pairs individual chefs and schools with the intent that these chefs will help improve the state of the school’s food and nutrition education. After I attended the launch with 700 plus other chefs, my organization, Purple Asparagus, partnered with Healthy Schools Campaign to organize the largest single coordinated response to Mrs. Obama’s call to action.  On a single October morning, approximately 75 chefs visited Chicago Public Schools armed with bagfuls of vegetables and a curriculum that I wrote entitled “Little Pea’s Dessert.”

Little Pea, a children’s book by Amy Krouse Rosenthal, is a story of a happy little pea. He loves going to school, playing with his friends, and when his dad, Papa Pea, comes home and flings him high in the air from a spoon. But there is one thing that Little Pea does not like and that’s his dinner. Every night, Little Pea has to eat candy for dinner. If he eats three bites of his dinner, he can have dessert: spinach!

After reading Little Pea, we asked each of the chefs to organize a vegetable tasting. See, kids don’t need much encouragement to eat sweet things, so a fruit smoothie or a fruit, yogurt, and granola cup may seem like good options for cooking with kids, since they don’t take much effort to introduce. We asked the chefs to challenge themselves and the kids. Some prepared a salad with their class; one even staged a scene from Little Pea using vegetables! Being in the midst of harvest season, I went for straight-up veggie tasting, bringing the freshest and best produce from my favorite farmers’ market, Green City Market. One class of third graders and one of kindergarteners learned about and tasted veggies such as cucumbers and broccoflower.

Our second Chef in the Classroom day (part of the Chefs Move to Schools Chicago initiative) will take place on April 5. Given that the farmers’ markets will have far less available for purchase, I’m selecting a smaller assortment of vegetables and helping each of the kids make a yogurt sauce, which can be used as either a dip or a dressing.  This is a pretty simple “cooking” project that can be done in the classroom by chefs and teachers alike and gets kids excited about trying new vegetables.

• Give each kid 2 sturdy plates, a sturdy plastic knife, a small bowl, and a fork (we have reusable kid size utensils for this purpose)
• Introduce vegetables one by one, explaining how each is grown, what nutrients they contain and providing some fun facts about each (these facts can be found in on the Internet, just type in the name of the veggie and “fun facts”)
• Give each child a piece of the vegetable and, if appropriate, ask them to cut it into smaller pieces on one of the plates
• Ask them to try a bite and reserve the remainder of their vegetables on the second plate until they’ve made their dip/dressing
• Once the veggie tasting is done, scoop 2 tablespoons of plain low fat yogurt into each bowl. Add ½ teaspoon each of finely chopped green onion and canola oil mayonnaise
• Hand each child a small leaf each of parsley and basil. Ask them to tear the leaves into small pieces and add to the yogurt bowl
• Pass around a small bowl of kosher salt and ask each child to take a very small “kid-sized” pinch to add to their bowl
• Ask each child to stir the dip/dressing with their fork or a carrot stick
• Enjoy as a dip or dressing for the reserved veggies

—Guest blogger Melissa Graham, founder of Purple Asparagus and blogger at Little Locavores.

I’m not a big spender. Okay, I’m cheap. Spending money, particularly on myself, is something that’s always been a bit of a struggle, a struggle I know I share with a lot of people. Even when I have a gift card—something intended to be spent on myself—I often take so long deliberating about what to buy, that the card ends up expiring before I buy anything.

Not this time, I promised myself. I have a $100 Visa gift card I’d gotten for Christmas, and I was going to use it. Today! And I found just the thing to indulge in. A spa day? Dinner out? A new pair of shoes? Nope, bedding. Not terribly exciting, I know. But it isn’t just any bedding—we’re talking a gorgeous duvet cover and pillow shams. Usually costing twice as much, this beauty isn’t just a bargain, it’s gorgeous, too. Picture lush chrysanthemums and butterflies printed in warm shades of red, blue, green and yellow on a background of smooth ivory. Stunning! How could I resist?

I was all set to click “Process Payment” when I saw something that moved me to tears, a lot of tears. And I’m not a crier. The disaster in Japan is heartbreaking, no question, but as the days of news reports filled with incomprehensible statistics and nuclear threats have gone on, I’ve found myself almost becoming desensitized to it, an unfortunate reality as time and distance grow between something traumatic and the everyday. But sometimes, something happens—like today—that  makes the past event even more real, even more present, and even more moving than I can say.

I came across a video of a dog taken after the tsunami in Japan, posted on Yahoo news. You can link to it here but please be warned, it’s utterly heartbreaking. The footage is of a dog who’s shivering, dirty, and disoriented from the tsunami, but who is refusing to leave another dog lying near him on the ground, badly injured. The story has a happy ending—the dogs have reportedly been rescued and are doing well—but it’s an all-too vivid reminder of the bleak reality facing the thousands of animals left behind in the wake of the disaster. And it breaks my heart.

Fortunately, there are organizations fighting to help these animals, organizations such as World Vets, an international nonprofit that provides veterinary aid around the globe. Aid to animals just like the scared, shivering dog in the video. World Vets is currently readying supplies to send to Japan, as well as preparing to deploy a first-responder team to carry out an “on the ground” assessment and provide initial aid. And donations are urgently needed to coordinate help for these animals. Any amount will help. Any amount, including a Christmas Visa gift card that couldn’t have been better spent.

For more information on how to help the animals in Japan, please go to worldvets.org.

–Amy, articles editor

The view of downtown Austin from Mount Bonnell

Austin, Texas is a unique and exciting place. It’s got all the amenities of a big city—tons of live music, museums of all sorts, cultural events occurring nearly every weekend, and lots of delicious food—while still managing to offer plenty of natural space, including parks, hiking and biking trails, natural springs, and even rock climbing walls. What’s more, you don’t have to drive far outside of town to experience some of the other great things about central Texas, like natural caves, quaint Southwestern towns, and tons of rolling hills.

When I moved here a year and a half ago, I wanted to see everything—and I did. One weekend, we went to the annual hot sauce festival. The next weekend, a new friend took me to a hidden natural spring. I’ve browsed through all the stores on bustling South Congress, rode my bike around the eight-mile path next to Town Lake, and have eaten at plenty of Austin’s famous food trucks. But after about a year, I thought I’d seen it all, and started scaling back on my adventures. Getting lunch at my usual spot and taking the dog to the usual park was about as busy as I felt like being—which was fine—but then it started to get boring.

Though I thought I’d seen almost all of Austin, I’d never been to Mount Bonnell, the highest spot in the city. At about 800 feet, it’s hardly a mountain, but from the top you can see almost the entire town, including the University of Texas football stadium and clock tower that are both within a mile of my apartment building. This weekend, my husband and I packed a lunch, headed out, and made the quick climb up. The sun was warm and the sky was completely clear, and we sat around, marveling at the view until our dog finally decided she was bored and wanted to go home. (We later found out that there’s a peacock preserve right nearby, which we plan to check out next weekend!)

If my story has you excited about a family vacation to Austin, that’s great! But I’m also hoping that it got you thinking about all the opportunities to explore your town. When I lived near Philadelphia, I never bothered going to the zoo or to see the Liberty Bell, because in my mind, that’s what tourists did. But why shouldn’t I check it out? Certainly, I wouldn’t have any less fun than a visitor from Minnesota—and that fun would cost a lot less, since I wouldn’t have to buy a plane ticket or stay at a hotel.

As schools across the country begin to let out for spring breaks, think about how your family can be hometown tourists. What are some of the must-see attractions in your area that you’ve simply never bothered to see? Make a list with your kids—and start checking off the items.

-Marygrace, staff writer

My visit to the Natural Products Expo, part 1: Cardboard packaging is all the rage.

It probably won’t surprise you that natural-minded companies try to avoid wastefulness in their product packaging more than conventional brands. Just flip over the box of some of your favorite products and you’ll see phrases like “Made from 100% Recycled Paper” and “Certified Renewable Energy.” (And if you don’t see something like that? Look for an 800 number and call them! So many companies I met at the Natural Products Expo confirmed how seriously they take the calls and emails they get from you moms.)

Here are two things that usually come packaged in plastic that are getting a paper makeover:

• Laundry detergent. Seventh Generation now makes this strange-yet-strangely-appealing cardboard “bottle.” The outer shell is made of 100 percent recycled cardboard and newspaper; there’s a recyclable plastic bag inside, which uses 66 percent less plastic than those big bottles. Look for it in stores at the end of March.

• Water. H20’s natural spring water doesn’t come in an ocean-clogging, toxin-containing plastic bottle. It comes in a BPA-free, recyclable cardboard box. Like a juice box, but bigger, and with a recloseable top instead of a straw. Yes, of course you always plan on carrying a reusable bottle. But let’s be real. Sometimes that doesn’t happen. Let’s hope this product finds its way onto store shelves everywhere. For now, you can buy it on Amazon. O.N.E. makes a cardboard plain water bottle too, in addition to their coconut water; the company’s profits for that product go to Healthy Child, Healthy World.

-Sarah, editorial director

I’m a fan of morning routines. A shower; a chat with my cat Sniffles about her plans for the day (she naps strategically, guided by whichever window lets the most sunlight in at any given hour); a bowl of cereal; and NBC’s TODAY show on in the background. And this morning was no different, except that it was. The news centered around coverage of the tragedy unfolding in Japan, as it has for several days now. But it also included a segment on survivors of the 2004 tsunami in Indonesia, including a story featuring a friend of KIWI’s, Nate Berkus. As you might remember, some of the winners of last year’s KIWI’s Next Great Young Chef contest were featured on an adorable segment on The Nate Berkus Show with the show’s cheerful host last fall. But what viewers might not have known—and what I didn’t know until this morning—is that Nate is a survivor of that 2004 tsunami. The talk show host was apparently vacationing in Sri Lanka with his partner when the tsunami struck. His partner was swept out to sea while he watched, helpless.

There was something about that personal story that made the images and statistics filling the news all the more real, all the more breathtaking in its unfathomable sadness. My trustworthy morning routine—complete with Sniffles and cereal—failed to comfort me this morning, and I couldn’t help but wonder how children can possibly grasp the news coming out of Japan. If I, an adult woman, am struggling to wrap my mind around the tragedy, how are kids handling it? How do parents explain to their children events that seem beyond comprehension, beyond explanation?

Fortunately, there are resources that can help parents try to answer the unanswerable. The National Center for Family Literacy is making special lessons available at its Wonderopolis.org website and on the organization’s home page. At wonderopolis.org, you can find information to help explain to your kids—in age appropriate ways—how the earthquake and resulting tsunami struck Japan with easy-to-understand, factual explanations, including a helpful animation. In addition, the National Center for Family Literacy offers tips on how to talk about specific tragedies with your kids, complete with activities to help encourage children to express, and cope, with their emotions.

–Amy, articles editor

I’ve had oranges on the brain these days.

In Purple Asparagus’ school programs, we teach parents and children about delicious, nutritious, local and sustainable foods; a complicated task during the winter. While we have several root vegetable curriculums that we pull out in February’s dark days, I like to start the year out with the sparkly seasonal flavors of citrus. Throughout January, I’m hauling blood oranges, Meyer lemons, satsumas, and kumquats for students to taste all over Chicago.

Kids love to learn that what they’ve always seen as the fruit bowl perennial actually has a season. They also are intrigued to discover that the standard naval orange (named for its resemblance to our belly) is only one kind of orange. We talk about the long strange trip of oranges, originating in China, brought by Arab traders to Europe, and then travelling as a seed with Christopher Columbus on a second journey to the Americas in 1493. We highlight the differences in color, cutting into the delicate pink fleshed Cara Cara and the brilliantly hued Moro.
We also examine external differences in color. For example, Florida oranges can be greenish on the exterior. Because the Sunshine State has a subtropical climate where nighttime temperatures are warmer, oranges often retain some green or yellow color, even though the fruit inside is fully ripe. This latter fact may come as a surprise to you. To and meet consumer expectations, according the Florida Department of Citrus, state law “allows the use of ‘color-add’ (Citrus Red No. 2) on early season fruit, when the inside of the fruit is completely mature, but orange and red pigments have not developed in the peel.” The dye is used only on oranges sold whole, not those intended for processing.

When we see a brightly colored cupcake strewn with sprinkles, we know that we’re consuming food dyes. Even when we give our kids Children’s’ Tylenol and its ilk, we can probably guess given its bright hue that it’s not colored naturally. But an orange?

The sad thing about this situation is that we, as consumers, have done our part to create it. The citrus industry is only trying to meet our perceptions on how our food should appear. Apples should be shiny, red and heart shaped; tomatoes, unblemished and ruby in shade (pay no attention to their lack of flavor). How many kids (and adults for that matter) are more familiar with the flavor grape than the actual flavor of a grape?

This is why our Purple Asparagus programs introduce a broad variety of ingredients to the kids we teach. First and foremost, doing so gets kids excited. Imagine their horror and delight when introduced face to face with the red flesh of a blood orange. (Eww, blood, ooh, blood!). But now, I’ve found another justification. We need to show children what real food looks like. If they do, perhaps they’ll do what older generations have not, embrace the beautiful and delicious imperfection of real food. Because if our kids understand that an orange may not always be orange, perhaps we won’t need Citrus Red # 2.

How do you avoid Citrus Red #2?

• Buy organic oranges. The USDA certification process does not allow food dyes.
• Don’t buy conventional Florida oranges early in the season. In practice, Citrus Red No. 2 is rarely used and only in the beginning of the season before the nights have turned cold. If your conventional orange is bright orange in the fall, it’s probably been dyed.
• Buy California or Arizona citrus. These states prohibit the use of Citrus Red No. 2.

Cranberry-Orange Muffins with Chocolate Chips and Streusel Topping

Here’s a terrific use for orange zest. I use organic oranges from California thus avoiding Citrus Red #2.

Muffin Batter
1 ½ cups all-purpose flour
½ cup whole wheat pastry flour
1 cup granulated sugar
2 teaspoons baking powder
½ teaspoon kosher salt
2 large eggs
½ cup buttermilk
½ stick unsalted butter, melted and cooled
1 tablespoon orange juice
1 cup fresh or frozen cranberries
½ cup semi-sweet chocolate chips
2 teaspoon orange zest

Streusel Topping
¼ cup granulated sugar
2 tablespoons all-purpose flour
½ teaspoon cinnamon
½ teaspoon orange zest
2 tablespoons unsalted butter, cut into pieces

Preheat the oven to 400° F. Fill 12 regular muffin cups with silicone or paper liners. Combine the flours, sugar, baking powder, and salt in a medium bowl. Whisk together the eggs, buttermilk, butter, and lemon juice in another bowl. Pour the liquid ingredients into the dry ones. Stir to combine. Gently mix in the cranberries, chocolate chips and orange zest. Scoop the batter equally into the lined cups.

Stir together the sugar, flour, cinnamon, and orange zest in a small bowl. Rub the butter into the flour with your fingers. Sprinkle the streusel topping over the muffins.

Bake for 20 minutes in the center of the oven or until a tester comes out clean. Cool on a rack. The muffins are best eaten the day that they’re made.

—Guest blogger Melissa Graham, founder of Purple Asparagus and blogger at Little Locavores

For a tasty way to satisfy a snack attack and take in some antioxidants at the same time, consider noshing on pecans. Naturally occurring antioxidants in these nutritious nuts may help protect heart health and aid in disease prevention, according to a new study from Loma Linda University in California, published in the January 2011 issue of The Journal of Nutrition. Turns out that pecans are especially high in gamma-tocopherols, a form of the antioxidant vitamin E, which can help protect the body from developing various diseases, such as cancer and heart disease. The findings showed that after eating pecans, not only did gamma-tocopherol levels in the body double, but unhealthy levels of LDL (bad) cholesterol in the blood decreased by as much as 33 percent, too.

In the study, researchers analyzed blood and urine samples from study participants (ages 23 through 44) who either ate whole pecans, pecans blended with water, or a pecan-free meal of equivalent nutrients. The pecan meals contained about three ounces of the nut. The study participants who ate either of the pecan meals were shown to have twice the amounts of gamma-tocopherols eight hours after eating than they did before the nut noshing. And two hours after eating, oxygen absorption increased 12 percent for those eating the whole pecans, and increased 10 percent for the pecan-water-combo eaters. Plus, LDL cholesterol levels for the whole pecan eaters decreased by 30 percent (after 2 hours), 33 percent (after 3 hours), and 26 percent (after 8 hours).

Bottom line: This study gives more proof that pecans are a healthy food packed with antioxidants, and that those antioxidants are indeed absorbed in the body, which could offer protection from diseases.

Not too shabby for a snack.

–Amy, articles editor