Category — Wellness

At around 3 o’clock I normally get the afternoon yawns and run to grab a coffee to help me get through the rest of my day. Of course my afternoon fatigue is worse on days when I haven’t gotten a good nights sleep—but a lack of sleep can cause much more serious problems than yawning at work. Ideally children should be receiving ten to twelve hours of sleep each night and adults should be receiving at least seven to eight. A lack of adequate sleep can lead to health problems such as lowered immunity, depression, and obesity, as well as heart disease and diabetes. Adequate sleep is of even more importance for children who are still developing. Here are some natural remedies from The Herbal Resource, an online guide to herbal remedies, and their uses that can help improve your sleep and lead to a healthier life:

Valerian The plant’s root has long been used as a sleep aid by people in ancient Greece and Rome. It is one of the most popular herbs used to help insomnia by relieving nerve and muscle tension and anxiety, but is more effective if used over extended periods of time because the active compounds require consistent use to be most effective. Safe in small doses, too-large amounts can cause nausea, headaches and dizziness—so be sure to check with your doctor to determine the right dose for you or your child. Valerian root can be taken in a capsule, tea, tablet, or a liquid extract.

Chamomile is a flowering plant that can be taken as a tea or liquid to reduce restlessness and improve digestion. It is a mild herb that has no chance of dependency, but may cause reactions in people who are allergic to ragweed or daisies because it is in the same family of plants. When taken in a tea form it has a mild and pleasant taste, making it a great remedy for kids!

Kava The root of this herb helps relax the body and calm the mind, in turn helping people fall asleep faster. It is most often taken in a liquid extract form. Kava should not be used for extended periods of time because it has the potential to cause liver damage, and so isn’t recommended for kids.

Lemon Balm is a plant in the mint family that’s leaves can be dried and used as a tea for a sleep aid. The essential oils found in lemon balm helps protect against ulcers making, it very useful for those having trouble sleeping because of a nervous stomach. It would be a great sleep remedy for children the night before a big game or test!

Passion Flower The dried leaves can be taken in a tea form or a liquid extract to relieve body tension and relax the mind. The only side effect? Drowsiness–exactly what you want in a sleep aid!

All of these remedies can be purchased in most drug stores or online at MotherNature.com. Remember to talk with your doctor before starting any sleep aid regimen.
- Violet, Kiwi intern

For me, there’s nothing quite like that wonderful feeling in early spring when the sun finally starts to make its way through all the gray, and you’re filled with the anticipation and excitement of knowing that long, sun-filled days spent outside are just around the corner. And recent research has found that this happiness most of us experience from being outdoors isn’t only in our minds—turns out, nature is an essential component for good health, too.

According to University of Illinois environment and behavior researcher Frances “Ming” Kuo, a closer look at research done throughout the past decade has repeatedly shown that access to nature and green spaces actually improves health—physically and mentally—regardless of factors like age or income. “In greener settings, we find that people are more generous and more sociable. We find stronger neighborhood social ties and greater sense of community, more mutual trust and willingness to help others,” Kuo said in a news release.

Kuo’s research has found studies that show that more time spent outside can result in everything from a speedier recovery after surgery to better cognitive functioning, whereas a lack of access to nature has been linked to higher rates of anxiety, clinical depression and childhood obesity. So the next time your child’s ready to settle down in front of the TV or computer, suggest heading outdoors to play instead. Getting outside will improve your family’s overall wellbeing, and might even inspire a lifelong appreciation of wildlife and nature in your child. A few fun activities to try:

Start a collection When I was growing up, I had what I thought was the world’s coolest rock collection. Granted, most of them were pebbles I’d found on the playground at school, but that hobby definitely got me outside looking for potential new additions. Whether it’s rocks, bugs, or leaves, starting a collection of some of nature’s finest goodies will not only get your child outside, it will make her want to be there.

Play good old-fashioned games Classic outdoor games like red rover, red light-green light, and flashlight tag are not only tons of fun, they’re a great way to get families outside and moving together. If you’re feeling really inspired, help your child plan a neighborhood scavenger or treasure hunt with friends.

Write a book Whether it’s a pretty plant at a nearby park, or that cute squirrel in your backyard your child has adopted as his own, Mother Nature offers plenty of story ideas to creative minds. Next time your child wants to go outside, have him print this wildlife watch journaling activity from the National Wildlife Federation’s website—little nature lovers can write down the different animals and plants they see and write a story about them, then they can upload stories and photos to share with other outdoor enthusiasts.

Turn nature into works of art Even if your child isn’t necessarily on his way to becoming the next Monet, suggest he take his next art project to the great outdoors. You can collect and press dry flowers, make leaf prints with all-natural ink and foam stamps, or even make watercolors with fresh-picked berries—all you need are some mashed up berries and a paint brush (plus plenty of newspaper, to avoid major messes!).

What about you? Now that the weather’s (finally) taken a turn for the better, how do you and your family plan on spending time outside?

-Dana, KIWI Intern

As most people who know me could tell you, I’m a pretty big fan of Diet Coke. And by fan, I mean full-fledged addict. However, due to the possible risks some researchers associate with artificial sweeteners, as well as diet soda’s high sodium content, I’ve always suspected that it probably wasn’t the best thing to consume in large quantities. So I’ve made numerous attempts over the years to cut back or quit, with some success (one time I stopped drinking it for close to a year!), but I always wind up falling off the wagon eventually; all it takes is one sip to get right back into a three-can-a-day habit. However, a recent study might have finally found the research necessary to convince me to quit for good.

Adults who drank diet soda every day have a 61 percent higher risk for heart attack and stroke compared to those who avoided diet drinks altogether, finds new research by Hannah Gardener, an epidemiologist at the University of Miami Miller School of Medicine. Gardener followed over 2,500 New Yorkers for nine years, and kept tabs on their diets, exercise, and cigarette and alcohol consumption. Subjects were also given physical check-ups to measure other factors that could increase their risk for heart attack and stroke, like high cholesterol and high blood pressure. Still, the risks associated with diet sodas existed even when these factors were taken into account. There was no increased risk in regular soda drinkers.

Researchers aren’t sure yet whether this means there’s actually something in diet soda that could cause clogged arteries, which can lead to heart attacks and strokes. The increased risk could stem from people replacing calories saved from drinking diet sodas with fattier, less-healthy choices, Gardener said at the American Stroke Association’s International Stroke Conference last month.

And nobody’s suggesting people cut out diet soda just yet. “I don’t think that anyone should be changing their behaviors based on one study,” she said. “Hopefully this will motivate other researchers to do more studies.” Though that may come as a relief for addicts like myself, Gardener’s research does serve as a reminder that it wouldn’t hurt to try cutting back on that Magical Elixir of Life, as I like to call it. So back on the wagon I go… Again.

-Dana, KIWI Intern

I live in New York City–home to some of the best restaurants and attractions in the world, as well as nearly 8.4 million people. I’ve never considered myself much of a germophobe, however, when I moved here last August, it took only one week of morning commutes on the city’s subway to invest in a travel-size hand sanitizer to store in my purse. What I didn’t realize was that the product likely contained triclosan, a pesticide found in numerous antibacterial household and personal care products including liquid hand soaps and sanitizers, toothpastes, and cleaning products. What’s worse, this toxin could be harming our bodies as well as the environment.

Some studies have shown that, in pregnant women, triclosan can limit the amount of estrogen being supplied to the fetus, disrupting the flow of oxygen to the baby and negatively affecting brain development.  The pesticide has been found in rivers and streams, and it breaks down into methyl triclosan, a chemical extremely toxic to aquatic life. The use of antibacterials with triclosan has also been linked to increased allergies in children. What’s more, antibacterial soap containing the chemical aren’t actually any more effective than regular soap and water in fighting infections, according to a 2005 FDA advisory panel—and it may actually lead to bacterial resistance, says the American Medical Association.

Due to these findings, the FDA and the EPA are currently reviewing evidence on triclosan’s safety in consumer products. According to the FDA’s website, they will present their findings this spring–but it could take years before any sort of regulatory measures are taken. For now, your best bet is to avoid products containing the pesticide altogether. Check the labels of the product you’re buying—if it’s a cosmetic or an over-the-counter drug (such as toothpaste or antibacterial soap), triclosan will be listed as an ingredient on the label. However, triclosan can also be found in some not-so-obvious household items, such as trash bags, sponges, or even toys. The key here is to remember that triclosan is used to kill bacteria, so if you see the words “antibacterial,” or “fights germs,” skip it, as it probably means the item contains triclosan . Here are a few eco-friendly and healthy alternatives for products that typically contain this potentially harmful pesticide:

• Hand soap and sanitizers Try Clean Well’s All-Natural Antibacterial Hand Soap—not only is it free of toxins and kid-safe, it’s also  readily biodegradable . ($9.99 for a hand-sanitizer and soap starter pack, cleanwelltoday.com)

• Household cleaners Seventh Generation offers everything from multi-surface to toilet bowl cleaners (each are $4.99 for 32 ounces); they even have hypoallergenic laundry detergent ($19.99 for 150 ounces) and trash bags made from recycled plastics ($5.99 for a box of 20 30-gallon bags). But the best part about this eco-friendly brand? They donate 10 percent of their profits to various nonprofit environmental and health organizations. (seventhgeneration.com)

• Cosmetics and facial care Not only does LUSH Fresh Handmade Cosmetics make many of their products by hand, using fresh, organic fruits and vegetables—they also have a Green Policy, dedicated to minimal packaging, using recycled and biodegradable materials to eliminate waste, and sourcing their raw materials in a sustainable manner. Offering everything from Henna hair dye ($23 for 11.4 ounces) to vegan lip balm ($7 for 10 grams), this cruelty-free cosmetic company is sure to have something to make both you and the planet feel good. (lushusa.com)

• Toothpaste Who would have thought the very stuff you use to keep your mouth clean could actually be harming you? Luckily, Tom’s of Maine offers a line of natural care products ranging from toothpaste ($5 for a 4.7 ounce tube) to dental floss and deodorant ($5.50 for 2.25 ounces). The company also donates 10 percent of their pre-tax profit to numerous charitable organizations, like The Nature Conservancy and River Tree Arts. (tomsofmaine.com)

For more information about antibacterial products and triclosan, be sure to check out Dr. Rosen’s Ask the Doctor column in the latest issue of KIWI!

-Dana, KIWI Intern

Just in time for Breast Cancer Awareness month: Eating whole soy products may reduce breast cancer survivors’ risks of developing new tumors, finds a new study from the Journal of the American Medical Association (JAMA).
Most breast tumors are produced by the hormone estrogen, which is typically found in some types of dairy and soy products, making soy a controversial food for breast cancer survivors. However, new research shows that breast cancer patients and survivors who consume soy foods can actually reap major health benefits.

The report also concluded that women who consumed soy products, such as, soymilk, tofu, or edamame reduced their risk of relapse by 32 percent. The same study found that postmenopausal women who consumed soy, along with fruits and vegetables, also had a 30 percent lower risk of developing breast cancer. While the results are certainly exciting, more research is needed, and experts say that currently, soy products should continue to be eaten in moderation (2 to 4 servings a week).

-Amanda, KIWI intern

If you’re a KIWI fan (and I’m willing to bet that you are, since you’re reading this blog!), you probably already do at least a few earth-friendly things to promote your family’s health and wellness, like seeking out natural or organic foods, or choosing personal care and cleaning products made without toxic chemicals. Just a couple of years ago, little efforts like these might’ve been seen as extreme—but not today. And as green continues to grow, there are more and more ways for families to support total, whole-person health while supporting the planet at the same time.

You might already by familiar with integrative medicine: Our own contributing editor (and author of KiwiLog’s monthly Whole Child blog posts), Dr. Lawrence Rosen, is an integrative pediatrician who offers advice on parents’ biggest health questions in KIWI’s Ask the Doctor column. His approach combines modern medicine with complementary therapies (such as homeopathic medicine, yoga, and acupuncture) to help children achieve balanced, overall wellness. The result? Health care that’s greener, more mindful, and completely fitting with the KIWI mission.

To help parents learn even more about greener health care, we created a new resource page: The Green Pediatrician. There, you’ll find a collection of kids’ health Q&As answered by Dr. Rosen (everything from mercury in fillings to pool chemicals), resources on integrative medicine, plus some of our favorite articles on (naturally) improving your family’s health and environment.

In addition to exploring all of our resources, I invite you to share your thoughts and experiences with green health care. How does your family maintain a balance between modern medicine and greener, more natural remedies?

-Marygrace, KIWI staffer

Although many of us would not like to admit it, head lice does happen.  If you share a hat, an item of clothing, or anything that has been in contact with lice, there is a good chance you may catch it too.

Head lice attach themselves to your body by biting your skin and are found on the scalp. Lice lay nits, which are eggs that attach themselves to the hair shaft.  These nits can cause extreme cases of itchiness and irritation (if you scratch too hard!).

Head lice can last for a month or more at a time so it is very important to treat it as soon as possible.  Try using Lice Ice, a non-toxic gel that is safe, powerful and proven to be an effective treatment.  While many moms and dads have to spend hours combing through their kid’s hair looking for eggs, Lice Ice uses a gel that hardens and wipes out lice in their tracks eliminating the need for combing.  You apply the gel and leave it on your scalp for approximately 15 hours.  After this one application, you will find Lice Ice has helped to kill lice and nits from embedding themselves on your little one’s (or your own!) scalp.

This remedy also stops re-infestation from occurring and only costs $12.95 a tube! For more information on this natural approach to head lice, please visit Lice Ice.

-Brittany, KIWI staffer

Need an excuse to drop what you’re doing and head outside to play with your kids? Science has it. A new study in the Environmental Science & Technology journal finds that just five minutes of exercise in a natural setting is enough to boost happiness and self-esteem.

Researchers analyzed activities performed by over 1,200 people of all ages, including walking, gardening, cycling, fishing, boating, horseback riding, and even farming. And while youngsters and those with mental health issues received the greatest benefits from spending some time moving around outdoors, a few minutes in nature yielded mood improvements for everyone. Green areas with water fared best of all for people’s health.

Signing off to catch some rays…

-Marygrace, KIWI staff writer

Did you know that every year, 1 in 33 babies in the United States are born with birth defects? While some are caused by unknown factors, many can be prevented. January is National Birth Defect Prevention Month, so educate yourself on the best preventative measures:

Getting enough folic acid is essential for the proper formation of your baby’s spinal column and brain development (which occur extremely early in pregnancy). Aim for 0.4 mg a day, starting prior to conception or as soon as you know you’re pregnant, to avoid defects such as spina bifida.

Get screened for sexually transmitted diseases before becoming pregnant. STDs, like genital herpes and syphilis, can cause blindness and even death in newborns.

Avoid (certain) foods like deli meats, which have been know to carry the listeria bacteria and cause miscarriages. Other foods, such as fish with high levels of mercury (shark, swordfish, king mackerel, and others), should also be avoided, since they’ve been linked to developmental delays and brain damage.

Keep blood sugar in check with proper diet and exercise. Pregnant women should aim for 30 minutes of moderate exercise three to five times per week to prevent gestational diabetes, a disease that carries a risk of miscarriage, stillbirth, and heart defects in newborns. Even after delivery, these babies face an increased risk for problems like respiratory disease and type 2 diabetes.

Ask your doctor about the safety of herbal supplements. Because the FDA doesn’t regulate herbal supplements, their effect on infants won’t appear on the label. Some commonly used herbs to avoid during pregnancy include ginseng, which may cause embryo malformations, and ginkgo, which may lead to excessive bleeding. Others, like peppermint tea and ginger root, are safe and can be useful in quelling nausea.

Make sure vaccinations are up to date before becoming pregnant. Viral infections like rubella and chicken pox put your baby at risk for birth defects if you contract one during pregnancy.

Don’t smoke or drink. This one’s a no-brainer. Both alcohol and the countless chemicals in cigarettes can cause major problems like fetal alcohol syndrome, cerebral palsy, mental retardation, low birth weight, and congenital heart defects.  

–Stephanie Eckelkamp, KIWI intern

Renowned children’s author Lori Lite will be returning to ABC’s reality series Shark Tank on Friday, January 8th.  Lite is the author behind a series of books and CDs which provide children with techniques to manage and reduce stress and anxiety, plus positive messages to help build kids’ self-esteem.  Lite first appeared on Shark Tank in August 2009 when Shark real estate mogul, Barbara Corocran, decided to invest in Lite’s brand, Stress Free Kids.   As a result, her company has grown tremendously and her books are available at Border’s Books and Music stores nationwide.

For more information on Lori Lite and Stress Free Kids, check out stressfreekids.com.

-Brittany, KIWI marketing manager

More and more, we’re learning that children’s lifestyles, habits, and experiences can affect their health as grown-ups. First was the study that found lower levels of cardiovascular disease in adults who’d had exposure to some common bacteria as kids. Now, researchers at King’s College of London found that childhood stress can lead to adult disease.

The study followed more than 1,000 kids through the first ten years of life and compared rates of socioeconomic disadvantage, maltreatment, and social isolation (all causes of major stress for a person of any age) with rates of depression, elevated inflammation, and metabolic risk factors when participants reached thirty-two years old. The outcome: The more adverse situations a child experienced, the greater his risk for developing disease in this thirties.

What to do? Help your kid manage negative feelings and stress. Invite her to share concerns about school, friends, or anything else that might be on her mind–and figure out positive ways to deal. Want more ideas? Click here.

-Marygrace, KIWI staff writer

I met a fantastic and totally down-to-earth trainer at a party recently–Charlotte Blake lives in Brooklyn and has a ton of mom clients. And she told me something fascinating: Crunches are not going to solve your post-baby belly problems. In fact, they’re going to make them worse!

This is really good news all around because:

1. You don’t have to do crunches anymore.

2. There IS another exercise that’ll work much better. Here’s a post-natal core exercise she recommends to heal a diastasis (what’s that? It’s a separation of the outermost abdominal muscles during pregnancy). 

Charlotte Blake

If you’re in Brooklyn, check out Charlotte’s classes–if not, her website still has lots of great ideas for moms who want to be healthy.

–Sarah, KIWI editorial director

As a parent, you jump through hoops to find the safest cribs, carriers, strollers, and changing tables for your little bundle of joy, but unfortunately, these items don’t usually come with ingredient labels. Many child products are made with fire retardants, which contain toxic chemicals called polybrominated diphenyl ethers (PBDEs). Exposure to PBDEs have been linked to health problems including cancer, birth defects, hyperactivity, and reproductive disorders.

Last month, the California Senate proposed a bill to ban fire retardant chemicals on kids’ products. California is currently the only state in the nation that requires these items be fire retarded. Unfortunately, the cheapest way for manufacturers to comply with this law is to make all products according to California standards. So whether that baby crib is going to New Jersey or to California, it’s going to contain fire retardants.

If the bill passes in California, it’s likely that manufacturers will stop adding the fire retardants to products, making the whole nation a bit safer.

Won’t the ban on fire retardants mean that kids will be in danger of fire? Not exactly. Even if a fire retardant product were to catch fire, it’s still not fireproof; the retardant only offers six to 12 seconds of flame resistance. Still, if you feel more comfortable buying a fireproof product, go the natural route. Many baby mattresses are made with wool, which is naturally fire retardant, and there are also products made with naturally flame resistant cotton fibers.

-Stephanie Hacker, editorial intern

I’m not going to lie–on some of those sweltering summer days, air conditioning can be a great thing. However, I try to reserve my use of the AC, whether at home, work, or in the car, to times when its really necessary. It saves money on gas and energy bills, and makes a significant cut in my CO2 emissions. During the times when its hot, but not unbearably so, I try to rely on other means of cooling off. Here are some of my favorite methods–what about you? Does your family frequently choose greener alternatives to air conditioning?

• Whether preventing overheating while exercising outdoors or trying to cool off inside, try an icy wrap. Place a row of ice cubes in the center of a bandana or other cloth, roll up, and wrap around your neck. Keep the tie in the front and the ice cubes on the back of your neck.
• Essential peppermint oil is sort of like the natural version of Vick’s Vap-o-Rub in the sense that its super cooling. Dab a bit on your wrists or neck for instant heat relief.
• It might seem counterintuitive, but eating spicy food can really help you cool off. Think about very warm places like Thailand, India, and Mexico–each country’s traditional cuisine involves tons of heat in the form of different types of peppers. Spicy food increases perspiration, in turn allowing the body to cool off.
• Practice meditative breathing. Shitali pranayama is an ancient technique used by Indian yogis to cool off, but its easy enough for anyone to do. Prepare by sitting cross-legged and inhaling a few times through the nose, then roll your tongue and stick it out. Inhale through the roll of your tongue and exhale through your nose multiple times for a quick cooling effect.

-Marygrace, KIWI Staffer

In an effort to help consumers learn about the chemicals often lurking in conventionally-grown food, The Pesticide Action Network recently launched WhatsOnMyFood.com, a website that seeks to spread awareness of the harmful effects of pesticides on our health and environment.

Synthetic pesticides play a huge role in conventional farming practices, and have been implicated as a cause for range  a range of illnesses including autism and Parkinson’s disease. PAN is committed to working towards the reduction of pesticide use, as well as collaborating with partner companies to voice their collective opposition against the use of chemicals in our food.

Case in point: the average American child receives more than five “servings” of chemical residues in their food and water each day, according to WhatsOnMyFood?. Further, the website allows you to search by food or pesticide to learn what’s potentially hiding in your meal. It also offers ways for concerned parents and families to take action in the fight against the use of these hazardous materials.

As for us? We’re going organic whenever possible. What about your family?

-Brittany, KIWI Staffer

Our sun-loving crew compiled a list of the best summer-related content KIWI has to offer. Whether you’re into surfing, nature walks, gardening, or cooking, you’ll find plenty of ways to have fun all summer while being kind to the planet. Read all about it at kiwimagonline.com/summerfun.

Yesterday, the Senate approved The Family Smoking Prevention and Tobacco Control Act, which, if passed, would reduce youth smoking by 11% over the next decade. President Obama has already said he will sign the bill when it reaches his desk, resulting in a victory for anti-smoking advocates everywhere, including Washington group the Campaign Tobacco Free Kids .

With the new law in place, the FDA would have the ability to set standards forcing manufacturers to reduce nicotene content in cigarettes. It would also call for more restriction in cigarette advertisements, making outdoor advertisingof tobacco within 1,000 feet of schools illegal. Further, cigarette packages will no longer be allowed to use terms like “light” or “low tar,” and will be required to display large health-hazard graphics.

If passed, the law would be the first federal smoking regulation since 1988, when cigarettes were banned on commercial airplane flights.

-Marygrace, KIWI Staff writer

Swimming pools are summer vacation icons. Whether it was playing Marco Polo with my eyes closed, psyching myself up to jump off the high dive, or waiting through the agony of adult swim, as soon as I get a whiff of that chlorine smell, I immediately think back to those gloriously hot, sunny days. Unfortunately, while the smell of chlorine conjures up some pretty sweet nostalgia, the stuff certainly isn’t doing anything for my health. As a chemical bleaching agent that is actually toxic in large doses, chlorine can pose a real health risk to swimmers big and small.

Although chlorine has been used since the 1920′s to keep pools clean,  chlorinated water has been found to irritate the eyes and skin, as well as trigger asthma. When the stuff interacts with the dirt and sweat on our bodies, it forms a harmful chemical called trichloramine, which a 2003 Belgian study found in high concentrations in blood samples of children who frequently swim in pools.

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If you tried our suggestion for walking meditation that’s great, we hope it went well! If walking meditation however was not your child’s, partner’s or your cup of tea, no worries; there are many ways to meditate. Another great option is guided meditation. The best part is it allows you to be creative in what you choose to guide you and your family. There are a number of different options, one of which I’ll mention in a moment my favorite of which I’ll mention in a moment.  If you do go the traditional route and use a guided meditation CD, there is certainly one that will fit your family’s relaxation needs!

All you and your child will need for guided meditation is a comfortable and quiet place to sit or lie down, a blanket and/or pillow, and the meditation CD of your choice. To prepare your family for your meditation session, allow them to participate in deciding which meditation tape you use. Whether you take a visit to your local bookstore or do some online shopping, your child will be more eager to participate if they feel that there little voices were heard.

My favorite option for a guided meditation CD is to choose the audio version of your favorite children’s book, fairytale or folklore. If you don’t already have one in your home, two of my personal favorites are The Velveteen Rabbit and Hans Brinker or the Silver Skates.

Regardless of what you use to guide you with your meditation, make sure you choose a room that is quiet and where you will not be disturbed. Dim or turn the lights off for a greener meditation and enjoy this special, and most importantly quiet, time with your family.

– Sara, KIWI intern and mindfully meditating

From the hyperactive toddler to the anxious teen, we’ve all heard that meditation can help the whole family. But if the thought of sitting still yourself just sounds too torturous, walking meditation might be a perfect option.

Having tried walking meditation myself, I think it’s fabulous! The biggest difference (besides the obvious movement) is that during walking meditation you are more aware of your surroundings. You should allow yourself to notice how you feel but not hold on to any unpleasant sensations. This kind of meditation is also great because it can be fit into your daily routine. Any movement such as your walk to work or your child’s walk home from school can become a mini practice in meditation!

A great way to start your family with walking meditation is to take a “mindful stroll” after dinner. Let your kids know that for the first five minutes all you want them to do is to think about how their feet feel. Is the ground hard or soft? Can they feel their toes wiggle in their shoes or feel the fabric on their feet? After these five minutes take a little time to talk about what their feet felt; but remember, there are no wrong answers! Keep a watchful eye on KIWI for ways to meditate with the family!

– Sara, KIWI intern and practicing walking meditation (not while writing this blog)

Princess Sylvie had a great day yesterday.This feisty 2 1/2 year-old is the daughter of our blogger, Audra Hughes, famous for The Boob Chronicles. Sylvie was diagnosed with a rare form of liver cancer on February 11, 2009. She is going through chemotherapy and may need surgery. The good news is that the doctors tell Audra and husband, Michael, that this cancer can be cured!You can follow Sylvie’s progress on her blog, Princess Sylvie.  On the most recent post, Audra reports, the chemo is working:  Sylvie’s tumors are shrinking and her lymph nodes are normal so the cancer is not spreading. YAY!  I hope you’ll join me in sending  positive thoughts and prayers to Audra, Michael and most of all, Sylvie. I’m counting on a “happily ever after” ending to this Princess’ story.

–Maxine Wolf, CEO & Publisher, KIWI Magazine

Last week temperatures in the Philadelphia-area reached about 60 degrees. For a moment, I thought we beat winter. Visions of spring – fresh veggies, flowers and warm, sunny days – put a smile on my face. Then, I checked the 10 day forecast. Winter storm approaching. Normally I don’t believe storm warnings, but I grabbed my fabric bag and got ready to head to the food store.My partner stopped me and asked what I would be getting. I answered plainly, “Milk, bread, juice, eggs. The standards.” He challenged me to use what we had in the apartment instead of spending money to purchase food we didn’t desperately need. “Okay,” I replied always up for a challenge. I had chicken in the freezer and veggies leftover from Friday night’s dinner. This should be easy.I woke up today and the streets are snow-covered. Winter prevails and I am home cooking. For breakfast, we ate blueberry pancakes. My chicken soup is simmering in our cast iron Dutch oven. I think I’ll whip up some brownies later. I feel like I won, but more importantly, we won. It is a challenge for all of us in this economy. Let’s think to use what we already have to create something we may not have originally thought of.– Stephanie, KIWI staff and lover of creative cooking

In an effort to foster community and help parents help each other, we’ve rounded up some of the best offerings from eco-minded mom bloggers.  Here they are!

-Eco Child’s Play reviews Bringing Home Nature by Doug Tallamy, a book aimed at helping families create their own native backyard habitats.

-Is it better to purchase a conventional, second-hand crib, or buy a new one that’s certified greener or safer?  Green Baby Guide discusses.

-Not sure what to do with the piles of boxes you have in your garage?  Looking to get some boxes on the cheap while still avoiding waste?  Visit Mom Goes Green.

-Inhabitots explores attachment parenting, as well as the merits of an arm’s reach co-sleeper.  Learn more about attachment parenting and other sleep training methods in the March articles by Moms Meet.

-Mom Go Green is gearing up for warmer weather with an outdoor bat house.  It keeps mosquitoes at bay, and provides some fun nighttime entertainment!

-Marygrace, KIWI intern and blog enthusiast

Every week I take out my trash and ask myself, “Is ALL of this stuff really mine?” While I am conscious of my trash consumption, some things are unavoidable. However, some things can easily be forgotten.

Here’s Planet Green’s list to let us know what disposable products we can end our relationships with:

1. Bottled water
2. Diapers
3. Air filters
4. Paper towels
5. Wrapping paper
6. Individually-wrapped foods
7. Takeout food
8. Feminine products
9. Razors
10. Furniture

Their honorable mention: Takeout chopsticks

– Stephanie, KIWI staff and seeker of ways to reduce trash consumption

Want to throw a great Super Bowl bash this weekend while keeping your family, your guests, and your planet all happy and healthy? Try some of KIWI’s tips:

• If you’re like us, you’re not a #1 fan of the paper plates and plastic cups that often pop up at parties. Keep trash to a minimum at your get-together by opting for reusable or recyclable dinnerware and flatware.

• Keep your party low-impact by offering some easy vegetarian options. Instead of the usual hummus and veggie tray, try something unexpected, like our Spinach, Sun-Dried Tomato and Goat Cheese Pita Pizzas.

• To keep nervous tummies satisfied, serve natural and organic snacks like popchips and Coleman Organic Buffalo Chicken Wings.

• Don’t forget to recycle. Set up several recycling bins for your guests so that glass, plastic and paper can be separated as per your local recycling program.

Be sure to enter our Super Healthy Super Bowl Party and win eco sports equipment & snacks.

Enjoy watching the game, stellar commercials and the Bruce Springsteen and the E Street Band halftime show!

– Stephanie, KIWI staff and lover of sports

Across the U.S. (43 states and 500 people, to be exact), peanut butter products are being checked due to a possible salmonella outbreak. Over 165 products have been recalled (a number that grows as you read this), and families all over are reading labels extra carefully as they shop.

So how do you avoid a potentially sticky situation?

First, don’t panic! Not all peanut butter products have been contaminated. The experts at the FDA and Centers for Disease Control have determined that the outbreak originated from one manufacturer, the Peanut Corporation of America (PCA), which has a plant in Blakely, Georgia. The good news? PCA doesn’t sell directly to consumers, so your jars of plain peanut butter should be fine. But products made with the peanut paste produced from PCA are at risk, including cookies, crackers, cereals, ice cream, candies, and pet foods. Major companies such as Keebler, Clif Bars, Trader Joe’s and Wegman’s have all been affected by product recalls.

To find out if your favorite foods are on the suspect list, search the FDA’s list of recalled products. If you’re not sure about a certain product, the FDA recommends you omit it from your family’s diet for the time being.

–Sara Sugar, KIWI intern

Peanut butter and jelly. Cookies and milk. Some things just go together, winter and chapped lips being another classic pair that can be added to the list. Instead of reaching for a tube of the iconic (and petroleum-laden) Cherry Chapstick we all wore in middle school, soothe your lips naturally with one of these eco-friendly picks.

-Lip balm by Pangea Organics is rich in vitamins, minerals, and essential fatty acids in a range of sophisticated scents like Pyranees lavender with cardamom and Egyptian fennel with grapefruit and sweet orange. Fellow KIWI blogger Stephanie loves Italian red mandarin with rose.

-Available in tins (for which I can personally vouch last forever), organic Badger Balm does double-duty by working in dry skin, too.

-A popular favorite, Burt’s Bees offers lip balms that heal and moisturize. I love the warm clove scent of their medicated variety, as well as the subtle pink tint left by a swipe of the replenishing balm.

Marygrace Stergakos, KIWI intern and avid lip balm collector

When it comes to food, we recommend eating organic. That being said, the realities of life don’t always allow us to be 100% organic. So when you have to give up something, where should you start? According to the Daily Green, here is a list of 10 fruits and vegetables that’s you don’t necessarily have to buy organic (all the time). Why don’t these need to be grown organically? Well, most of the following “face fewer threats from pests such as insects or disease, so fewer pesticides need to be used OR have thick skins that protect the fruit from pesticide build-up.”

1. Asparagus
2. Avocado
3. Bananas
4. Broccoli
5. Clean Cabbage
6. Kiwi
7. Mango
8. Onions
9. Papaya
10. Pineapple

–Stephanie, KIWI staff and lover of families

If you’re like many parents, you want your kids to enjoy Halloween, but you’re uneasy with the emphasis on candy.

Well, it doesn’t have to be that way. Over the last two years, we’ve discovered dozens and dozens of ways to enjoy Halloween without all the focus on loot. In fact, it’s not only possible, it’s becoming a trend! (And, we expect, one that’s here to stay.) Here are our five top ideas for celebrating a green Halloween. For the dozens more great ideas, check out www.GreenHalloween.org.

1. Focus on fun. Generally, when people think about Halloween, the first thing that comes to mind is candy. But it doesn’t have to be that way. How about planning a party with an emphasis on games that goblins of all ages are sure to enjoy. Dunking for apples is a classic—and hilarious to boot. You can also have your guests use non-toxic crayons to paint each other’s faces—with their eyes closed! Instead of trick-or-treating for candy, plan a Halloween scavenger hunt with your neighbors. Doing so at night with flashlights adds to the fun. Shakable flashlights makes the hunt eco-cool. Focusing on fun – rather than stuff is not only healthier and more earth-friendly, it makes for wonderful memories.

2. Choose treats you and your kids can enjoy. No, we’re not suggesting that you hand out candy that both of you can agree on. We’re encouraging you to choose from the many healthy and healthier goodies now on the market (with more being released every day), that are parent and kid approved. And with natural and healthy food and essentials stores popping up around the country like dandelions in the lawn (in a good way), finding treats like honey or agave sticks, fruit leathers, organic chocolate “bites” or all natural gum is a snap.

3. Consider treasures. “Treasures” are non-edible goodies that trick-or-treaters will love. Think they won’t? While we have yet to meet a child who would rather have conventional candy once he or she sees alternatives, we know your experience will speak louder than ours. So, this year, try putting your conventional candy choice in one bowl and in the other, a mix of the types of treasures we suggest such as polished stones, temporary tattoos or seed packets. (Why not check the extensive list at Green Halloween and allow your children be your guide as to what they think will be most popular?) Offer the kids a choice and see what happens.

4. Less is more. When we were kids, receiving one piece of candy at each home was the norm. Today, trick-or-treaters receive handfuls. Not only is this costly for this generation’s health and the health of the planet, giving out supersized quantities is expensive, too. This year, try giving just one of whatever you select. Or, allow the children to choose, “just one special (make a big deal of this part) treat.” You’ll be as amazed as we were to find that when it’s done with fun in mind, reducing actually encourages children’s excitement and gratitude.

5. Give yourself a treat and remember that you don’t have to do it all to make a big difference. New healthy and green steps will be more sustainable if you can find ways to enjoy the process and celebrate your baby steps. So, this year, consider starting where you are and with whatever choice or choices inspire your family most. Whether you make your own face paints, hold a party in a retirement home or carve (and eat) locally grown pumpkins, it’s really all about the “spirit” of going green. Celebrate what works for you!

Lynn Colwell and Corey Colwell-Lipson are mother and daughter and the authors of Celebrate Green! Creating Eco-Savvy Celebrations, Holidays and Traditions for the Whole Family, available at www.CelebrateGreen.NET. Pictures provided by ©2008 Holli Dunn.

KIWI Magazine and Florida Crystals have launched The Next Great Young Chef Contest inviting kids ages 4 – 17 to show off their cooking skills. A panel of prestigious judges will help to pick the next generation of culinary experts. Two talented winners will appear on KiwiTV webcasts and in a special feature article in KIWI Magazine and win over $12,500 in prizes.

See press release here:
http://www.prweb.com/releases/2008/10/prweb1508234.htm

Click Here >> Enter the kids cooking contest

I was so adamant about nursing my newborn and never having formula touch her lips that I told my husband that, should I be unconscious or writhing in pain, if he so much as hinted to a doctor or nurse that they could give our baby a bottle, I would harm him and then the entire hospital staff. This alone was reason enough to hire a doula, but my husband couldn’t understand why I didn’t trust him to honor my wishes. So instead, I taped little signs in her plastic baby warmer shoe box thingy that said “100% BREASTFED. NO FORMULA.” The store The Upper Breast Side actually had little index cards for that purpose.

At any point, you can say that this behavior is crazy. After four days in NYU Medical Center, I know the system. And they’re actually pretty good about the whole nursing thing, or at least wanting the new moms to nurse. My husband may opt for a doula next time around because I was pretty rough around the edges and the birth contract I drew up to review with my doctor, in hindsight, may have been a little crazy.

Long story longer, this is about breastfeeding, not about my birth. But I ended up having to have a C-section and in the haze of the post-op recovery room (which was literally a storage closet) I yelled and demanded my baby so I could nurse her for the first time. I had no idea what I was doing. Even though I had watched a breastfeeding video at Real Birth, and the most brilliant lactation consultant ever, Susan Burger, had drawn me diagrams of proper latching, which I brought to the hospital, I knew nothing.

Nursing killed. I thought of “American Psycho” and “24.” I was supposed to be thinking lovey-dovey things, but I was so freaked out, confused and hormonal, I had no idea if I was doing it right. The nurses couldn’t help—they all told me different things. I needed one clear voice, but realize now that the whole business of lactation support and instruction is a complicated soup of medical, cultural, social and personal issues.

I had to make it through that first night alone until the lactation consultant at the hospital could visit me the following day. However, even though she insisted I attend her support group, my legs were numb and I couldn’t walk for 2 days. So instead, I ate microwaveable Annie’s Mac’N’Cheese in bed and continued schooling myself in breastfeeding.

-Audra Hughes

In a very busy mommy world, it is easy to feel less than perfect, lost, or just “out of balance”. In particular for women, who do so much for those we love, work with, or feel obligated to, that we often forget to replenish our “wells.” Without sufficient replenishing we soon deplete ourselves of the essential elements that we need to function as “happy campers” and our “nasty evil twin” begins to rear its ugly head! Depleting ourselves can happen so unconsciously that one may not even recognize the signs until it has stripped away the vibrant person who we used to be and left behind a tired, dissatisfied, numb or angry version of our old self.

For those of you who need to add just a drop more fun and time for self-care or for those of you who need to be pulled, pushed and dragged out of the quicksand that your busy life has created, KIWI’s new Seeking Balance blogs are here for you!

Much wisdom can be gained by sharing your own challenges and success in the journey to live life fully with passion and balance, while maintaining an awareness on raising our families with an eye towards a cleaner environment and a healthy, natural lifestyle. Actively making time to feed your spirt is paramount!

The following starter kit of ideas can be considered little mini life jackets to use as you seek to obtain the balance that brings inner peace, glow and spark back into your life.

Give up perfection.

Find time to exercise.

Replace negative “self talk” with positive affirmations.

Stop apologizing for your feelings.

Do something fun that you used to enjoy.

Make a date with yourself to hear yourself think.

Don’t sacrifice your dreams.

-June Grushka-Rosen M.Ed. is a mommy of two, psychotherapist, and the owner of ExtraordinarYou, a life coaching and educational services business. To contact: June@URextraordinary.com

I had the benefit of working from home during my pregnancy.

Since I had only two pregnant friends ever, when I became pregnant I dove into research, becoming obsessed with things that had no prior relevance to me. My neighbor was an infant massage and prenatal yoga teacher so I devoured all of her books. I read everything, including out-of-print hippy-dippy books like the Wise Woman books, “Spiritual Midwifery” and “Our Babies Ourselves,” and the bestsellers with some good fiction (“Midwives”), and comedy (Jenny McCarthy’s “Belly Laughs”). I could talk the talk. By the time my husband Michael and I began our baby classes, I could have taught them! One thing was certain: I did not trust the medical community and I was obsessed with both breastfeeding and immunization policy. Unfortunately, the Sears “Breastfeeding Book” came along after my pregnancy, I can now recite it by chapter. If my next kid is a boy, his middle name may be Sears.

I have a hard time not being so forthright about nursing and pushing my social agenda because it’s consumed my life for the past two years. I could have an associate’s degree in breastfeeding at this point. I realize that ultimately and most importantly, a woman has a right to choose whether or not she wants to nurse. Some women physically cannot nurse (or have surrogates or adopt) and certain occupations make it very difficult to continue, so I try to be very respectful. But sometimes I’m not. (Sorry!)

-Audra Hughes

My daughter Sylvie just turned two. For the past year, I’ve been trying to wean her, and guess what: I am failing. I am not in control.

This morning, my fearless toddler leaped out of her crib sideways as if jumping into a wave, all in an effort to coax me into the glider chair that has become my straight jacket. If I try to do anything else, she has a meltdown. What would happen if I got rid of the chair or put it in the family room so my husband could glide, drink beer and watch hockey? Well, we all know what would happen. I’d be sitting on the floor of Sylvie’s room while she wrangles my bra exclaiming “BOOBIE, BOOBIE, BOOBIE!”

So for a moment, I relax, and melt into her moody blue eyes that give me a special flirtatious wink, reserved only for me. A few minutes go by, I fall back into my morning panic, peek at the dog who is desperate to go outside and imagine the boob job I’m going to need in a few years.

I experience a hundred different emotions on a daily basis about breastfeeding. It consumes me. I have my highs and lows. Some days I feel empowered and loving, while other days I feel resentful and guilty. To be a Type-A control freak who is controlled by a baby comes with its own set of issues.

Hello, and welcome to The Boob Chronicles.

-Audra Hughes

Regardless if your children are tots, tweens or in-be-tweens, summer can truly be the time of the year where great family memories can be made. A welcome change in routine, lazy mornings to snuggle, trips to the beach, visiting relatives and extra quality family time are true gifts. But sometimes, too much extra time to enjoy each other, mixed with lack of planning, can lead to days that feel like the summer sun will never set! Here are 6… well 10, summer survival tips I have borrowed…OK stolen from experienced moms who have maintained not only their sanity but sense of fun after many a summer. I hope they will be as helpful to you, as they have been to me and my mommy clients.

1. Be present- Focus! When you are with your kids…be with your kids.

2. Mommy time – Schedule time for yourself. This tip is essential to having a make or break summer with your children. No one is happy unless mommy is happy!

3. Be prepared- Have daily planned activities so your kids don’t become restless. There are many resources for camps, local activities and summer events. Or create your own mini camp with other interested parents, sharing each other’s individual skill-set with neighborhood children.

4. Mommy time- Actually schedule this time on your calendar. Otherwise it will never happen!

5. Be flexible- Even the best thought out plans often need to be scratched. Remember the objective is to have an enjoyable summer, so throw your plans to the wind from time to time!

6. Mommy time- Consider starting a summer bank account, exchanging childcare with other trusted moms. Bank “mommy time” by swapping “sanity hours”.

7. Team work- Summer is a great time to oil the family machine. Keeping in mind the age of your children, invite them to participate in planning activities. Children love to feel in control. This will help avoid nasty power struggles!

8. Mommy time- Put down the sponge and let a few dust bunnies run, in order to make time for yourself. You will be surprised how everything and everyone will survive!

9. Safety- Keep a close watch. Statistically, more accidents take place with children during the summer months. A visit to the E.R. can really take the wind out of your summer sails.

10. Mommy time-…Clearly this tip cannot be over stated. Take that time for yourself (guilt-free), in order to be a happy summer mommy. This crucial tip will lead to a memorable summer for you and your kids!!!!!

Calling all moms to comment with your own Summer Survival Tips, because we still have 35 days until Labor Day…but who’s counting??!!

-June Grushka-Rosen M.Ed. is a mommy of two, psychotherapist, and the owner of ExtraordinarYou, a life coaching and educational services business. To contact: June@URextraordinary.com

KIWI parents know what an important job it is to keep our children healthy and protected when they are young. Unfortunately, part of that protection is giving them the tools they need to begin to address the harsh realities that life can bring, including the “Bully Factor”. Our kiddos may find it helpful if we can define a bully and help them to identify bullying behavior when and if they should encounter one. As raised in Stop Bullying me…and my Planet part one, teaching children action steps to address what to do if they are being bullied will help to empower them when faced with a frightening situation.

Defining a bully for your child may be the first useful step. Bullying amongst kids usually takes the form of repeated intimidating behaviors, usually using domineering physical or psychological tactics. Here are a few indicators to look for to help your child understand if they are being bullied. For younger kids, bullying may take the form of:

• Grabbing, pushing, shoving
• Teasing, name calling, taunting
• Taking things without permission
• Starting rumors
• Being excluded or left out
• Other blatant mean and hurtful intimidating behaviors

When discussing actions steps for handling a bully with your child, stress that generally, bullying is behavior that is repeated over and over again (not just a “one time incident”). Here are some empowering options for you and your child to discuss as you begin to “take on the bullies”:

• Don’t “take the bait”- bullies seek out sensitive children.
• Stay near friends and adults
• Be assertive and tell the bully to stop.
• Embrace differences. Bullies attack anything “different.” Celebrate who you are!
• Work on expressing your emotions without fear.
• Tell your parents and teachers about the bully!

If your child is being bullied I would like to hear your concerns and strategies for facing “the Bully Factor.”

-June Grushka-Rosen M.Ed. is a mommy of two, psychotherapist, and the owner of ExtraordinarYou, a life coaching and educational services business. To contact: June@URextraordinary.com

Countless people see bullies as a mere inconvenience rather than a truth to be reckoned with. But bullying behavior, like the assault we have committed on the planet, is abusive, and when repeated over and over again it can be detrimental.

Over the last several weeks I have been approached by parents having concerns about their children being bullied, ranging in age from kindergarten through high school. One child even suggested that he thought his parents should move out of the state! Childhood is filled with children learning to “play nice together” and for that matter, most adults are still learning that lesson too. But bullying is a serious matter and unfortunately, some parents overlook early signs of having a bully of their own, or their child’s experience of being bullied. They dismiss the evidence, as “kids will be kids”.

Conversely, other parents feel an initial rage when they hear or see a child being targeted. I have even heard my sweet, even-tempered husband refer to a little girl that was bossy and taunting my daughter Sasha to tears, as a terrorist! Ok, so maybe she wasn’t a true bully or a terrorist, but she managed to make my husband’s salt and pepper curls…. go straight! Fortunately, like my husband, a parent’s frenzy typically dissipates, but they are left with confusion as to how to help their child navigate the situation. Clearly, interventions will vary and depend upon the children’s ages, severity and frequency of bullying.

Our children really do need a kinder, gentler, and greener planet to grow up on. It’s up to all of us to stand up to the truth about bullying in our homes, playgrounds, play groups, classrooms, school hallways, and on the internet, while we empower our children with strategies for taking action on their own when they or their precious planet is being bullied!

Please submit comments or strategies on issues related to the Bully Factor!

Check back for Positive Parenting Tips for taking on bullies.

-June Grushka-Rosen M.Ed. is a mommy of two, psychotherapist, and the owner of ExtraordinarYou, a life coaching and educational services business. To contact: June@URextraordinary.com

I have to admit something. In addition to having a theme song for
every new adventure, I tend to decide on a project, embark on it
zealously and then move on.

I was writing an article on school gardens for Kiwi Magazine (Sept
issue) and decided the best way to get motivated was to finally find a
spot in my yard and create a vegetable garden. I had in mind that I
wanted to spearhead an effort to create a garden at my daughter’s
preschool and decided this was my audition to see if I could really
make it happen.

I had created a compost pile which was being turned into fertilizer
gold by thousands of hard-working worms. Unfortunately, that was on
the opposite side of the property from the perfect garden spot.

I read about lasagna gardening and decided that was the best route for
my garden since the soil was not rich and was also very rocky. I
carefully tapped a series of posts to mark my territory but ended up
making the garden way too big for my first attempt. It’s currently 8′
x 20′. I carefully laid newspapers on the ground and covered them
with about 5 inches of fresh compost which took me at least 10 trips
from the compost pile. Sweating profusely, I filled every inch of my
too-big garden with worm-filled compost.

I decided to plant tomato plants instead of starting with seeds
because I wanted immediate gratification. But, I did plant seeds for
cucumber, beans, watermelon and pumpkin and they’re all doing quite
well. This summer seems to be the perfect conditions for a vegetable
garden and the site I chose seems to be working out well.

I am only telling all of you this because I often just wing it. I
started throwing table scraps into a pile of leaves in a place where
my dogs couldn’t access and *poof* I have a very productive compost
pile. I toss in shredded newspaper and hay, turn it every so often,
but largely ignore it. The worms do all of the work.

I also largely ignore my garden. I just make sure it’s not too dry
and that the tomato plants are tied to stakes and leave it alone. I
don’t weed, trim, groom or talk to it. And it is growing like mad.

Some plants are faring better than others, but the lesson I learned is
to just give it a go and you’ll be so surprised. And, if it doesn’t
work the first time, step back, rethink it and try again.

The best part of all of this experimentation is that my daughter wants
to be outside most of the day to corral worms, water the garden and
check on her plants. I get great exercise from digging the compost
and then taking it for a ride in the wheel barrow. And, we all can’t
wait to taste the fresh vegetables that we grew without pesticides or
products.

“If there’s one thing that’s commonly and incorrectly assumed about vegan baking,” warns Hannah Kaminsky, blogger and author of My Sweet Vegan, “it’s that it can only create joyless, tasteless, ‘health food’ that won’t be as good as dairy- and egg-based baked goods.” The fact of the matter is, though, that vegan baked goods can be really delicious, and are a great alternative to more traditional treats.

Hannah’s blog (http://bittersweetblog.wordpress.com/) and cookbook are just two resources out of many that have recently begun to push vegan baking into the spotlight. Along with the publication of other books, including Vegan Cupcakes Take Over the World and The Joy of Vegan Baking, My Sweet Vegan has popularized the notion that vegan treats are tasty, satisfying, and easy to make. Additionally, many grocery stores, coffee shops, and bakeries are beginning to carry vegan baked goods, resulting in a more mainstream acceptance of cookies, cakes, and pastries made without animal products.

In a case similar to many longtime vegans, Hannah learned the techniques of vegan baking through trial and error. “Becoming vegan forced me to start working for my own treats, since no one in my family shared my ideas on a vegan diet, and there were few edible packaged sweets at the time. In dire need of satisfying my sweet tooth, I was on my own to figure things out, and learning the basics of baking simply baking par for the course,” she explains.

Fortunately, with the numerous vegan baking resources that exist today, successful results are almost guaranteed when trying to make your first egg- and dairy-free treats. How to start? Checking out a great vegan cookbook (like one of those mentioned above) is an option, or, veganize a recipe you already have. Hannah says that “cookies in general are the easiest to convert. Typically calling for butter and perhaps one egg, it’s a simple matter of switching the butter out for [non-hydrogenated] margarine, and some ground flaxseeds and water for the egg.”

While vegan baking is the obvious answer for those eschewing all animal products as part of an entire vegan lifestyle, animal-free treats are also an option for people with dairy allergies or those looking to consume less saturated fat or cholesterol. To those who are curious, Hannah suggests, “just give it a shot.” Whatever the reason for cutting out or lowering the amount of animal products you consume, “you shouldn’t have to sacrifice anything.”

Hannah’s Root Beer Float cupcakes are a great treat to make over the weekend with kids, who will enjoy drizzling the cupcakes with chocolate ganache, then topping with thick, vanilla frosting. Get the recipe at http://bittersweetblog.wordpress.com/2007/02/24/float-away/ .

-Marygrace Stergakos, Editorial Intern with KIWI Magazine

I have always worried about the environmental impact of shipping food hundreds of miles across the country and in some cases (fresh peaches in New England in January?) thousands of miles around the world. In addition, if you pay attention to the dwindling fate of local farmers, it all begins to make sense what the logical answer is: become a locavore. If you are obsessed with the idea of eating really good food, like I am, challenge yourself this summer. Try to only buy food that is grown within a 100-mile radius of your home.

Among locavore enthusiasts, a popular pastime is the “eat local challenge,” in which participants try, usually for one month, to eat only food that comes from within their community. The rest of the year, many locavores are more realistic about the limits of their devotion but still make an attempt to buy whatever local products they can.

For example, I have found a local (75 miles away) farmer, Farmer Bob, who, once a month delivers organic, free-range, grass-fed meat, eggs, and cheese to a group of us. He also makes 7 other stops within a 20-mile range on delivery day. It has been such a smashing success for him that he has brought in some of his local farmer friends and now we have options for seasonal veggies and homemade pastas and pies, all at the cost that he would sell to the local grocer. We are helping to support his farming community and he provides our families with outstanding quality foods that are extremely fresh!

If you live anywhere where there is a farming community within 100 miles of where you live, I can assure you that there is a framer Bob waiting to start a food co-op. Pick a beautiful weekend day to go explore the countryside and don’t be afraid to visit local farms and farm stands and ask lots of questions. These farmers need you as badly as you need them.

As you begin your quest to become a locavore, start by visiting http://www.localharvest.org/blog/ or http://www.eatlocalchallenge.com/ for ideas of where you can find locally grown goods in your area.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

Gaining momentum across the country, the raw food movement advocates a diet consisting mostly or completely of whole, uncooked, and often organic foods, including fruits, vegetables, nuts, seeds, and sprouted grains and legumes.

Many turn to a raw diet with the belief that it promotes greater health. Raw foodists feel that valuable digestive enzymes, as well as an abundance of nutrients, are destroyed when food is heated above 120 degrees. Additionally, raw foods have the potential to aid in the management of chronic diseases, and promote weight maintenance.

Of course, you don’t have to be a raw foodist to benefit from whole, unprocessed food – try eating raw just once or twice a week. The meal could be as simple as a romaine lettuce and fresh vegetable salad tossed with a raw, pine nut-based Caesar dressing. For something more elaborate, experiment with zucchini “noodles” in a raw tomato sauce.

Raw desserts are also great to try. Rich and satisfying to any sweet tooth, these fruit and nut-based treats pack a nutritional punch not found in traditional desserts. Raw pies work well for those with gluten intolerances, as the crusts and fillings are always wheat free. This strawberry one by Colleen Patrick-Goudreau is perfect for summer. Ani Phyo’s raw donut holes are a great option for kids, who can help roll and shape the balls.

Interested in learning more? Check out the Raw Freedom Community, a message board with discussions about raw diets, raw parenting, and eco-friendly living.

-Marygrace Stergakos, Editorial Intern with KIWI Magazine

I am trying to figure out how and where to plant a garden in my yard but I have some serious obstacles. As I mentioned before, I have two very wild and crazy dogs (Mya and Stewpot) from Bratislava (kidding) who have the run of my backyard. When I say “run,” it isn’t in jest. They have run through my backyard chasing critters and actually made the pachysandra retreat and die. We have a wooded lot, so there isn’t a perfect spot in the back to plant where I wouldn’t need a 6-ft fence to keep the mutts out.

The front yard is more lush (no dogs) but the deer have realized through their pee-mail network (my husband’s joke – we have email, critters have peemail) that the dogs don’t go there. I really should install a sneeze shield and take-out containers in the front because it is one giant deer salad bar. And, I don’t want to be the eyesore of the neighborhood by building a 6-ft fence around a garden plot (although the neighbor across the way is very unfriendly, which is an incentive to build something and paint it pink).. But I really want to grow vegetables. I refuse to take down trees and container gardening just doesn’t inspire me.

I need an intervention. My mom who is 82 tells me stories about the garden her father planted and how her mom got them through winters during the Depression by canning and storing every fruit and vegetable. We always had a large vegetable garden when I was growing up in Pennsylvania. I actually used to dislike it because one of my chores was weeding it. If I had to write a country song about it, it would be titled: I Was Composting Before Composting Was Cool.

I completely forgot my daughter’s lunchbox today at school. I spend a fair bit of time preparing her fare, so it wasn’t just a sammy with chips.

It’s a lot of work to make her waste-free lunch:

• I use a thermal bag made from recycled plastic
• a wrap n mat for sandwiches
• I do use plastic (EEK!) containers with twist on tops for things like cucumber slices, hard-boiled egg and grapes
• I really have to get a bento. Considering my husband goes to Japan regularly, I imagine it won’t be that hard. Check this link out for cool lunch box ideas, www.lunchnugget.com. The original bento lunchboxer is here www.veganlunchbox.com. Inspirational, albeit a little intimidating.

Anyhow, back to the left lunch. I seriously contemplated pulling a Ferris Bueller and having a pizza and lemonade delivered to her classroom because I was in such as rush to meet some Kiwi and other deadlines. But, I sucked up the carbon footprint and drove home to retrieve the left lunch. Fortunately, it was out of doggy reach and still safe.

Admittedly, I had several phone meetings and articles to write, but I was rushing because I had a hair appointment. I am one of those people who goes to the salon about 3 times a year, and I always call to make my appoint within 4 hours of getting it cut (I wake up, decide I have to have my hair cut, and call around til I find someone to do it). I go to this cool place called FX Studios (just north of Baltimore MD – www.fxstudios.com and I had a new stylist named Grace who was very sweet and gave me a great cut. You can watch a movie as you get your hair cut (it reminds me of those kiddie cut places where the kid is parked in front of a DVD so they won’t notice). The funny part of the cut to me was the review of all of the hair products as organic, natural and vegan. I’m all for it but the chances of me using 8 hair products in one hair styling event at my home is about nil. I did like that they had a whole lobby full of natural nail care products which work really well and don’t peel off in sheets when you take a shower.

I was at my son’s travel soccer tryouts last night. The setting: a beautiful local winery that rents its fields to our town for the kids to play soccer and lacrosse. The winery is surrounded by dense New England forest, the kind every kid dreams about running through if it weren’t for the deer tick checks that inevitably follow each romp.

In New England, we wait a long time to wear tank tops and capris, following our dreadfully long winters, only to be bombarded by flying, biting bugs of all shapes and sizes. Black flies, gnats, mosquitoes… if you have ever been to New England in the summer, you know what I am taking about. The beauty is like no other, and so are the bugs.

People love to have me around because I am a natural magnet for these venomous creatures. They tend to leave others alone when I am around. Unfortunately for my daughter, I passed this gene on to her.

As a result I have been forced into finding the perfect natural insect repellent, while avoiding conventional sprays that contain DEET. And let me tell you, I have tried them all!

Here’s what works: essential oils of citronella, lemon eucalyptus, cinnamon, rosemary, lemongrass, cedar, peppermint, clove, and geranium.

The down side of these is that they require frequent application to be effective.

My personal favorite formula, Buzz Away Extreme, is made with all natural ingredients (and it smells good, too). Not only did it last an entire soccer practice, but it allowed me to water my garden three hours later, at dusk with not a single bite!!

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

I was making my family some brownies the other night and the two of them would have eaten the whole batch if I hadn’t had a sugar intervention.

Here’s where the nickname came in.

I looked over at my daughter and she had a streak of brownie goo which connected her two eyebrows. The resulting name (which I won’t utter in front of her)?

Unibrownie.

I think it’s interesting the way we label everything and everyone. I was uneasy being a vegan mainly because I wasn’t sure I could live up to the regulations associated with the name. Would people judge me for wearing leather shoes? Or scrutinize my beverages? So, I’m not a big fan of labels.

I think that might be the key to something the trendsters are calling green guilt. You try really hard to recycle, compost, reduce waste, carry a water bottle, eat local, eat plants, grow your own…but then you get to the gym and forget the water bottle. Or you jump on a treadmill and feel guilty because the thing is plugged in. It should be the other way around, right? If you pedal, run, step or walk, shouldn’t you be generating electricity?

My green guilt comes from my house, mainly. I am desperate to install solar panels, get rid of my lawn with attractive moss and groundcover, have a huge and bountiful garden (impervious to deer and bunnies), get a new eco-mattress for every bed and ditch the rugs for renewable wood floors. But, it’s not in the budget in the short-term. And, you have to remove things which have to be recycled, disposed of or somehow evaporated.

We do our best.

What is the past tense of vegan?

Vedone?
Vegone?
Vewitched, bothered and vewildered?

Here’s the deal. I love being Edamommy (I am keeping the moniker) and my alter ego, The Vegan Mary. I also like to think of myself as the 40-year-old Vegan.

But, I am ready for a new challenge, and that’s where you come into the picture. I happened to catch an episode of Sex and the City where Miranda described non-dairy vegan ravioli as kindergarten paste. Foreshadowing? I am wrapping up this vegan venture soon just because it’s time for something new to fuel my ruthless journalistic fire. I never reached the point where I fed my dogs kiddle (that’s the soy version of kibble) but I think I gave this gig a fair shot.

I have some options here. Eventually, I would love to have a gig like Matt Lauer where I am sent around the world to tropical places where someone carries my bag and does my hair and makeup, but the publisher hasn’t agreed. Yet.

So, where are we adventuring next? You can rate these items with the following – *YAWN* OR *DARE YA* (as an added bonus, feel free to suggest your own theme song)
1. Raw foods – This one makes me really nervous. My editor calls this vegan x 10, which of course makes me really want to try it. (Theme song: If lovin’ you is RAWNG, I don’t want to be right)
2. Waste-free kitchen – all compost, no plastic waste, waste-free lunches (Theme song: Guns n Roses Welcome to the Jungle)
3. Shopping diet – Not even my favorite thrift shop. Nothing except food staples. Or food and staples. (Smokey Robinson – Shop Around)
4. Keep on vegan, baby! (I can’t think of a song except Last Night a Vegan Saved my Life)
5. Your suggestion? Keep it clean and legal, please.

And here’s the coolest part! By just voting with your comments, you can be randomly chosen to receive a really awesome vegetarian cookbook.

I will announce the results of the vote in late June.

It seems only fitting to introduce a new theme song. I chose Madonna’s Like a Virgin.

I made it through the wilderness
Somehow I made it through
Didnt know how lost I was
Until I found tofu.

I was meat incomplete
I’d been had, I was sad and blue
But you made me feel
Yeah, you made me feel
Shiny and new

Like a vegan…

Who’d have thought that to help increase the population of some dwindling species, all we have to do is eat them?!

That’s the premise behind Renewing America’s Food Traditions: Saving and Savoring the Continent’s Most Endangered Foods, a new book by Gary Paul Nabhan (Chelsea Green Publishing, $35).

The book takes readers on a journey across North America, introducing them to more than 1,000 edible plant and animal species, most of which they probably have never seen on the shelves of the grocery store.

But that’s exactly the point of the book. Because these items aren’t an everyday part of our diets, their numbers have dwindled over the years, as they’re not being cultivated for our consumption.

It’s all about supply and demand.

If there’s a demand for a certain food product, inevitably, a supply will be produced to best meet that demand. Nabhan hopes that his book, filled with cooking tips and recipes, will create a demand for food stuffs that once were part of our American culture. With a new interest in incorporating native foods into the American diet, farmers and ranchers will once again have a reason to cultivate the plant and animal species that have long been forgotten.

So don’t be surprised if sometime soon, you see Makah Ozette potatoes, Ojai Pixie tangerines, or Tennessee Fainting Goat meat on a menu near you! It’s all just a part of the plan to create a resurgence in native North American species.

-Jena Parise, Marketing Coordinator for KIWI Magazine

Here’s an interesting list for you to chew on. A well-known animal rights organization has a list of everyday junk food that is vegan. I’m not saying it’s healthy or good, but it’s vegan approved.

Things that are vegan:
Krispy Kreme Fruit Pies (Peach)
Thomas New York Style Bagels (Plain)
Ghirardelli Hot Chocolate (Double Chocolate)
Kool-Aid Drink Mix
Nabisco Uh-oh Oreos, Spring Oreos, Chocolate Creme Oreos
Newman-O’s (Chocolate Crème)
Pez Candy
Smarties (U.S. version only)
Ben & Jerry’s Jamaican Me Crazy Sorbet
Mrs. Smith’s Dutch Apple Crumb Pie Slices
Froot Loops
Pop Tarts (Unfrosted Strawberry)

Things that are not vegan:
Grilled salmon
Plain yogurt
Skim milk
Honey
Most sushi

One of the most important daily regiments that allergy sufferers need to do is a nasal cleansing rinse. Rinsing out the sinuses and nasal passageways with lukewarm saltwater is an inexpensive, natural and comfortable way to relieve irritated and inflamed tissue. I recommend doing this at least once a day during allergy season, however when pollen counts are highest, or following gardening or lawn mowing, nasal irrigation should be repeated to remove any pollen residue that inevitably produces mucous and congestion.

There are many different nasal rinsing apparatus available on the market; netty pots, Nasaline, and my personal favorite The Rhino Horn. The Rhino Horn is plastic, which has its pros and cons, a pro being that it does not break easily (like a ceramic netty pot) and it travels well. Not to mention, the shape of the Rhino Horn is ergonomically correct in that when the apparatus is held up to the nostril, the saltwater solution flows freer through the sinus passages and out the other nostril.

In addition to rinsing the sinuses, natural remedies that I have found to be most effective for treating seasonal allergies are quercetin and essentially fatty acids. Quercetin stabilizes mast cells so that histamine is not readily released. A dose of 250-500mg three times daily is most effective when allergy season is at its peak.

Essentially fatty acids are effective in reducing inflammation in mucous membranes. The ideal essentially fatty acid blend for allergies and asthma is a combination of borage oil and fish oil (EPA and DHA). I recommend Nordic Naturals Complete Omega 3-6-9 Liquid at a dose of 2 teaspoons per day.

–Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine.

I am having a major Andy Rooney moment. Not the unfortunate eyebrows part, but the “did you ever wonder” part. Did you ever wonder why all of the new diet books on the shelves are just plain mean?

The latest trend seems to be “if we abuse you, you will lose you.” Not that I need a big, authentic, reaffirming Oprah/Eckhart virtual hug every day (Imagine a day where Oprah, Eckhart, Oz and Uma are all on one show) but even Mary Poppins knew that a spoon full of sugar attracts more bees or something like that.

I just want to know what the appeal is of all of these new books that ridicule readers, oh, and happen to have a vegan-agenda. The books remind me of that girl in my college sorority who would say something nasty, always followed by the word ‘kidding” and some smug grin.

If you bought one of those books and crossed out all of the expletives and nonsense commentary with a black marker, it would read like a redacted FBI document.

Maybe I have become a humorless, cranky vegan who needs more vitamins but I could use a little more Elvis Costello – what’s so funny about peace, love and understanding?