http://www.kashi.com/ Helpful articles about healthy lifestyles from Kashi.com en-us <p>It’s hard enough to figure out why one day a child will eat her carrots and the next, they are “icky,” but we parents get a lot of extra “help” feeding our children, too.</p> <p>For instance, we never know quite what to say when our first-grader’s lunchbox comes home still full because her friend shared the chips and candy in her lunch. As our child reminds us, sharing is supposed to be good, right? </p> <p>If moments like these sound familiar, relax. There’s good news.</p> <p><strong>When it comes to what your kids eat, you are a superhero!</strong></p> <p>Maybe you aren’t leaping tall buildings while holding a stalk of broccoli, but you have far more influence on your child’s diet than it feels like — enough to help overcome some food fights over time. </p> <p>Here are just a few of your super powers that can help win over other influences, not just for today’s lunch, but at every stage of your child’s life:</p> <p><strong>You can help your kids love veggies before they are even born!</strong><br /> A current study published in <em>Pediatrics</em> showed that babies’ taste preferences are influenced by the foods their mothers eat during pregnancy<sup>1</sup>. In the study, babies born from moms who ate carrots every day preferred cereal made with carrot juice instead of water. Think of pregnancy as the one time in our children’s lives where we can get them to try all the vegetables we want them to — without any struggle!</p> <p><strong>If you eat your vegetables, your young kids could eat more of them, too.</strong> <br /> Research published by the Institute of Medicine (IOM) concludes that how many fruits and vegetables you consume is the strongest predictor of how many fruits and vegetables your child will eat when he is aged two to six<sup>2</sup>. This does mean you have to eat your vegetables, too!</p> <p><strong>Your influence still counts when your child is a teenager.</strong><br /> We parents may suddenly become totally uncool in these years, but the same IOM research showed that if we eat more healthy foods, our teens still do, too2. Just don’t tell them that.</p> <p><strong>On average, we parents directly influence at least 72 percent of our kids’ diets throughout their childhoods into adulthood<sup>3</sup></strong>.<br /> For those of us who cook and eat healthy, our “nutritional gatekeeper” influence averages higher, up to 87 percent, according to Brian Wansink’s research published in the <em>Journal of the American Dietetic Association3</em>. The portion of our children’s diets that others influence, according to the research, tends to be preferences for snack foods and treats, not the core of children’s daily meals.</p> <p>All in all, you actually do leap some pretty tall obstacles, even armed with broccoli. The key is remembering your super powers and keeping an eye on the long-term goal of raising a mostly healthy adult eater, allowing for those “sometimes foods” along the way.</p> <p><strong>References</strong><br /> 1. <a href="http://www.ncbi.nlm.nih.gov/pubmed?term=%22Beauchamp%20GK%22%5BAuthor%5D"><u>Beauchamp GK</u></a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed?term=%22Mennella%20JA%22%5BAuthor%5D"><u>Mennella JA</u></a>, Monell Chemical Senses Center, Philadelphia, PA 19104, USA, “Flavor programming during infancy.”<strong> </strong><em>Pediatrics</em><u>.</u> 2004 Apr;113(4):840-5.<br /><br /> 2. Committee on Food Marketing and the Diets of Children and Youth, J. Michael McGinnis, Jennifer Appleton Gootman, Vivica I. Kraak, Editors, <em>Food Marketing to Children and Youth</em>, Institute of Medicine of the National Academies, The National Academies Press, Washington, D.C.<br /><br /> 3. Wansink, Brian, “Nutritional Gatekeepers and the 72% Solution,” <em>Journal of the American Dietetic Association</em>, 106:9 (September), 1324-6.</p> Tue, 11 Oct 2011 00:00:00 +0000 http://www.kashi.com/articles/the_power_of_you http://www.kashi.com/articles/the_power_of_you <p>There is a misunderstanding that I think we as moms have (unfortunately) come to accept, and that is: “kids don’t like to eat vegetables.” It’s too easy to get stuck in a rut or mind frame that our children will fight us through a meal in order to avoid having to put something green on their plate. </p> <p>If you’re reading this, know that you are one of the parents that can be part of the changing of the tide. And if you are enjoying Kashi foods, then you already recognize that nutritious, wholesome foods like colorful veggies, whole grain cereals and snack bars with all natural ingredients can taste great, too. While it may be easier to get our kids to enjoy a bowl of Kashi® Cinnamon Harvest® organic cereal for breakfast in the morning, I want you to realize that a cucumber salad can become a loved snack by kids as well. Below are a few tips to keep in mind when planning meals and snacks for your young ones:</p> <p><strong>Don’t Ask, Just Offer</strong><br /> One of the first ways to get our kids to eat better is by using the “don’t ask” approach. When you get home with the kids after school—and they’re at the peak of hunger—and you ask, “Would you like some carrot sticks?”, you’ll most likely hear: “No! Can I have a cookie or some chips?” However, if you have cut-up veggies ready to go and put them out on a platter with some hummus or a high-protein yogurt dipping sauce, you’ll see them disappear. </p> <p><strong>Presentation Really Makes a Difference! </strong><br /> Food color and presentation make a big impact on kids as well. To make a veggie plate seem more enticing, add breakfast radishes (not spicy; they are pink, red and white) cut in halves or quarters, yellow bell peppers cut in strips, celery, carrots and cucumbers. Lay everything out on a cutting board or big platter with sauce in a colorful bowl, and the look and feel will appear more festive.</p> <p>One of my daughter’s favorite after-school snacks is a cucumber salad. I simply cut a cucumber in half lengthwise, then cut it into quarter-inch slices, drizzle with a bit of liquid amino acids (tastes similar to soy sauce but it’s made from a mix of fermented veggies) or tamari and sprinkle with sesame seeds. With this recipe, she polishes off a whole cucumber in no time!</p> <p><strong>Be Prepared </strong><br /> If you’re going to be running around after school and know you will have a hungry bunch with you, have cut up fruit on hand that won’t get squishy. A bag of apple slices or orange slices will give them energy. Also try freezing natural yogurts in the tube to make a quick push-up ice pop that will  provide protein and typically less sugar than an ice cream treat (<em>parents should always check nutritional information</em>).</p> <p>When dinner time rolls around, be sure that veggies are always part of your meal—whether it’s a salad, asparagus, Swiss chard or broccoli. Providing fresh vegetables is key to helping our kids develop an understanding of how great real, natural foods can taste. On this note, avoid vegetables from a can as much as possible. There is no comparison from a green bean that you steam versus one that has spent hours being poached in a tin. </p> <p><strong>Don’t Over “Mush” Veggies When Cooking </strong><br /> Most veggies can be cooked in less than ten minutes. I believe one of the reasons that many kids think they don’t like to eat their greens is because they have had them over cooked in the past. A high heat oven (450 degrees), a bit of extra virgin olive oil and a dash of salt will quickly change the way you feel about preparing veggies and the way your family feels about eating them.</p> <p>I hope you find these tips helpful, and I’m looking forward to answering any questions and learning some personal tips you have to help your family eat healthy!</p> Mon, 03 Oct 2011 00:00:00 +0000 http://www.kashi.com/articles/fool_proof_ways_to_prepare_delicious_veggies_for_yo http://www.kashi.com/articles/fool_proof_ways_to_prepare_delicious_veggies_for_yo <p>My parents both played important but different roles in shaping my openness and expectations around food. </p> <p>Inside the house, the world of food was ruled by my mother and health with a keen eye for nutrition was law. You’d never find a cupboard of sugary cereal options or drawer with a candy stash in my kitchen. When I asked for something sweet I’d hear, “eat a piece of fruit”. Pork baked with onions and apples and a green side salad is a recipe I had so often as a child I can still smell it just by picturing the plate in front of me. </p> <p>Outside the house is where my dad took over. His number one influence on me was sharing his love of trying new things. In an attempt to enforce this passion for new culinary experiences he enacted the “try it before you decide you don’t like it” rule. Whether it was an Indian curry, Southern-style grits or a Mexican torta, I was expected to take a bite and report my impressions prior to being excused from further participation. The only memory I have of this technique backfiring was when I tried a raw oyster. The slippery mouthful of shellfish slid down my throat so quickly I didn’t have a choice in the matter of tasting “a bite”. I’m sorry to report that this was my first and last experience with raw oysters.</p> <p>Now that I have my own child, I use the influences from both of my parents to shape the lessons I pass along to him.</p> <p><strong>Make what you want them to eat both a regular ingredient in your meals and widely available in your kitchen.</strong> I gained a deep appreciation for food and its ability to impact health from my mother and I pass that appreciation along to my son everyday through the foods I purchase and cook. Dark greens, blueberries and avocado show up in everything from oatmeal to side salads and pasta at my home. We have a tiered fruit basket hanging right next to his highchair and we name off the fruits while he eats.</p> <p><strong>Don’t assume they won’t like it. </strong>Now that I’m an adult I really appreciate the messages I received from both of my parents about trying new things. I make a conscious effort to get excited for his first bite and am sure to talk about all the things I like best about that particular food. The creaminess of hummus, the color and sweetness of warm, sliced beets. Playing up the unique elements of a particular food makes the eating experience fun!</p> <p><strong>Don’t sneak it in (at least not at the beginning). </strong>Just as my Dad was eager to include me in his food explorations, I try to give my son the full experience of each food he tries (except perhaps for the sliminess of raw oysters). Instead of mixing a new ingredient in with something I know he already likes, I make it a prominent addition as a way to expand his palate to a range of flavors, colors and textures. </p> <p><strong>Expose them to as much as possible. </strong>Although my Dad took a very hands-on approach to this, I’ve expanded the ways in which I expose my child to new foods. Introducing him to people from different cultures, reading books on travel and wandering the bulk food section of our local grocery store are all ways I’m expanding his exposure and interactions with the beauty of food and food culture. </p> <p>While we definitely have days where cheese slices, bananas and bread are the only items my son is willing to entertain, I have every faith that the lessons I’m sharing with him now will go a long way to shaping his appreciation for real food and the diversity of flavors, textures and ingredients Mother Nature has to offer. Just as I am still amazed by how delicious a simple meal of fresh fruits, vegetables and grains (topped with some awesome olive oil of course) can taste, I love seeing him enjoying real, natural foods.</p> Kids pick up a lot from parents — even eating habits. My mother's love of real food and my father's passion for trying new tastes helped me discover my own healthy appetite and guide me today in feeding my own son. Thu, 22 Sep 2011 00:00:00 +0000 http://www.kashi.com/articles/what_my_parents_taught_me_about_feeding_my_child http://www.kashi.com/articles/what_my_parents_taught_me_about_feeding_my_child <p>Sometimes it can feel like it’s more trouble than it’s worth to get our kids in the kitchen with us. If they are little, we worry about them making a big mess or hurting themselves. If they are older, it could be their attitude or lack of interest in hanging out with mom or dad. My daughter is now 16; and if you have a teenager, you too may be experiencing the blank stares he or she gives when entering the kitchen. Then there are the growth spurts and hormones that seem to disengage them and tangle up the teen brain from remembering how to even make a piece of toast!</p> <p>The good news is that if you get your kids in the kitchen early, they will learn skills that will stick with them all through their lives and help build a foundation of healthy eating. They can also end up becoming a big help to you while you’re preparing family meals. The other thing to remember is that if they are involved in the meal making process, they are much more likely to want to eat what they helped create. </p> <p><strong>Beyond Baking</strong><br /> The most common cooking activity we have our kids start off with in the kitchen is usually baking. It’s easy to get a little one to get involved in making chocolate chip cookies or brownies. However, I want to emphasize that when kids are able to help create the more savory dishes, they will build culinary skills and confidence that will last a life time and will contribute to their more helpful and variety-filled diet. </p> <p><strong>Grocery Shopping Partners</strong><br /> There are pluses and minuses to having your children shop with you. On the not-so-positive side, we tend to spend more money (some figures as high as 30 percent more!) when we shop with our kids. Part of this is because we succumb to their demands for sugary cereal, soda and other unhealthy snacks. However, the pluses outweigh the minuses when we look at what we can teach our children about healthy ingredients. Always start in the produce aisle when shopping with your kids. Have them be involved by picking out ingredients by the color: “Go grab something red or green.” This sets them up to be part of meal planning and will start to broaden their horizons (and our own). Also, most produce floor clerks will let you taste a sample of the produce—ask them if you and your children can try a cherry tomato or a slice of a new variety of apple. It becomes a healthy field trip if you have a few extra minutes. </p> <p><strong>Learn Health Benefits of Ingredients Together</strong> <br /> This is a reminder to all of us that our children actually <em>do</em> listen to us when it comes to issues related to their health. So don’t forget to teach them along the way! For example, dark greens are a great source of calcium that build strong bones; carrots are a great source of Vitamin A, which we need for healthy eyesight; berries are wonderful antioxidants; etc. Kids will remember these health tips long into their adult hood. When asking them to help plan the menu plan for dinner, ask them to look something up: What are the health benefits of mushrooms? How about asparagus or brown rice? This puts them in the position of “expert” for the evening and enables them to teach the family something interesting and helpful about the food you are all about to eat.</p> <p>Below are some age-appropriate cooking activities you can enjoy with your kids to encourage their participation and appreciation in the kitchen: </p> <p><strong>Ages 2-5</strong></p> <ul> <li>Picking fresh herbs (taking thyme leaves off of stems, plucking basil or parsley leaves)</li> <li>Stirring dry ingredients together</li> <li>Filling measuring cups and spoons with ingredients</li> <li>Shelling beans (fava’s, summer peas, etc.)</li> <li>Taking grapes off of bunches</li> <li>Peeling fresh garlic</li> <li>Putting ingredients into the blender for salad dressings and smoothies</li> <li>Tearing lettuce for salads</li> </ul> <p><strong>6-10</strong> <br /> (all of the above, plus:)</p> <ul> <li>Cutting tomatoes with a small serrated knife (supervised)</li> <li>Cracking eggs</li> <li>Coating meats with dry rubs and marinades</li> <li>Making basic pastries</li> <li>Cutting kale and Swiss chard (supervised)</li> <li>Making hummus</li> <li>Washing fruits and veggies</li> </ul> <p><strong>11 and above </strong> <br /> (all of the above, plus:)<br /> This is the age that most kids can start cooking simple meals. They will still need supervision when using a knife, and if they are anywhere near open flames. Some easy meal ideas include:</p> <ul> <li>Scrambled eggs</li> <li>Burritos/tacos</li> <li>Salads</li> <li>Hamburgers</li> <li>Pasta </li> <li>Chicken breast with spice rub (using a press grill)</li> <li>Whole grain muffin “pizzas”</li> </ul> <p>For centuries, skills in the kitchen have been passed down from generation to generation. Over the past several decades, it seems this has become less and less a tradition. Let’s be part of the movement to empower our kids to grow up and be able to cook, care for and nourish themselves and their families by passing up the drive-thru and preparing nutritious and delicious meals!</p> Wed, 31 Aug 2011 00:00:00 +0000 http://www.kashi.com/articles/age_appropriate_tips_to_get_your_kids_cooking http://www.kashi.com/articles/age_appropriate_tips_to_get_your_kids_cooking <p>Putting fresh fruits and vegetables that you’ve nurtured on your family table is immensely satisfying. Gardening naturally or organically helps maximize a garden’s value safely and leaves a smaller footprint on the earth. Natural methods require a little advance planning — especially if you’re transitioning from a conventional garden — but offer many benefits, among them: </p> <ul> <li>Fostering a diversity of insects, birds, and animal life unaffected by chemicals </li> <li>Avoiding storage of and contact with toxic chemicals</li> <li>Supporting your produce's highest flavor potential (many people believe organic fruits and veggies taste better than conventionally grown varieties</li> <li>Preserving heritage plants by growing what's native to your area</li> <li>Enjoying the health and spiritual benefits of maintaining and taking pleasure in your garden and consuming more whole foods</li> <li>Reducing waste and environmental damage from artificial fertilizer run-off</li> <li>Conserving water and limiting soil erosion</li> <li>Recycling herbicide-free organic garden matter, which also reduces landfill</li> <li>Delivering flavorful, pesticide-free fruits, vegetables, and herbs to your table</li> </ul> <p>Whatever your starting point, by following some simple guidelines, you’ll see more value from your home garden: </p> <ul><li>Buy and plant foods you really enjoy eating</li> <li>Focus on high-yield fruits, vegetables, and herbs</li> <li>Work with varieties that flourish naturally in your climate and region</li></ul> <p>Learn more about <a href="http://kashi.com/articles/how_to_grow_a_high_value_natural_home_garden">How to Grow a High-Value Home Garden</a>.</p> Mon, 28 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/the_benefits_of_organic_gardening http://www.kashi.com/articles/the_benefits_of_organic_gardening <p>Wearing long sleeves, socks, and pants instead of shorts can go a long way toward protecting you from insect bites. But sometimes we need extra protection from mosquitos, ticks, and other critters and find ourselves turning to chemical insect repellents. Luckily, there are some natural alternatives for bug protection. </p> <h2>DEET</h2> <p>Sticky, smelly skin is usually the price you pay for extra protection against biting bugs. That’s because the majority of insect repellents used today contain DEET (short for N,N-diethyl-meta-toluamide), a chemical agent with a scent even mosquitoes find offensive. It’s one of only a handful of insect repellents recognized by the Environmental Protection Agency (EPA) to be effective at warding off bugs, but its environmental and safety credentials have been investigated by environmentalists, scientists, and health-minded parents.</p> <h2>Environmental effect</h2> <p>DEET is so ubiquitous, the chemical can be found in waterways all over the world; the more urban the area, the more likely DEET is found in the water. Although very few studies assess its long-term effects, some research indicates the chemical can be toxic to some aquatic life and birds.</p> <h2>Impact on your health</h2> <p>No one doubts DEET’s effectiveness, but many ask at what price? Prolonged exposure to the chemical has been linked to neurological damage in a handful of children, and skin irritation has been reported in prolonged use of DEET. Couple that with the fact that DEET has been shown to dissolve plastic and vinyl, and it’s no wonder why some scientists and consumers are turning toward natural alternatives that may be safer to leave on your skin all day long.</p> <h2>Natural alternatives</h2> <p>For the natural repellent with the most scientific backing, look to lemon eucalyptus oil, the sole natural ingredient to get the EPA’s endorsement. Numerous studies show that it works just as effectively as low levels of DEET (7 percent to 15 percent concentrations) by masking the body’s natural odors. Look for a 30 percent to 40 percent concentration for maximum effectiveness.</p> <p>The most ancient natural remedy isn’t on the EPA’s list, but some Asian and African cultures swear by neem as an effective bug repellent, and some studies support that, though a higher concentration is needed to match the effectiveness of DEET or other repellents. Azadirachtin, the active ingredient in neem, masks body scent and changes the taste of your skin.</p> <p>Other natural essential oils shown to have bug-warding abilities include oil of citronella (found most often in candles, though it is somewhat effective on the skin), rosemary, and lemon verbena. One recent study indicated that a compound in sweet basil (eugenol) might also be as effective as DEET against ticks. To make your own natural repellent, simply add three drops of pure essential oil to a teaspoon of a carrier oil such as coconut or jojoba.</p> <p>If you choose to go the natural route, you can also look for a bug repellent that contains many of the ingredients mentioned above as well as other natural extracts. “Natural products that use herbs, such as neem, and essential oils for outdoor protection do not have just one ‘active ingredient,’rdquo; says Autumn Blum, cosmetic chemist and founder of Organix-South which makes neem products. “They contain many compounds to co-create the symphony of information used by plants to ward off infestations of insects, microbes, and fungi.” <p>A few products to try:</p> <ul><li> Burt’s Bees Herbal Insect Repellent </li> <li>TheraNeem Herbal Outdoor Spray </li> <li>All Terrain Kid’s Herbal Armor Spray </li></ul> <h2>Insect repellent tips</h2> <p>Be sure to apply early and often. “It’s not how much, but how often, you apply botanical remedies that will offer the more dramatic benefits,” explains Blum. Most herbal remedies need to be reapplied at least every 90 minutes.</p> <p>Wear lightweight long sleeves, pants, and wide-brimmed hats if you’re outdoors for long periods of time, and encourage your children to do the same. This simple step will offer protection from both bugs and the sun. As an extra precaution, wear light colors, since bugs are more attracted to dark-colored clothing.</p> Wed, 16 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/a_better_buzzkill_natural_insect_repellents http://www.kashi.com/articles/a_better_buzzkill_natural_insect_repellents <p>Green living may start a fresh way of thinking for you, and many aspects of it are simple to follow and can save you a little of your hard-earned money. The small steps count — they’re the ones that will make the planet a better place to live for years to come. Here are five things you can do today to get started:</p> <ol><li> Pay your bills online. You not only save paper by not writing checks and mailing envelopes, but you also reduce fuel consumption by the trucks and planes that transport the checks. </li> <li>Adjust your thermostats. This applies to heating and air conditioning units as well as water heaters. </li> <li>Change your light bulbs. Compact fluorescent light bulbs use one-quarter the electricity of regular light bulbs and last several years longer. </li> <li>Buy locally grown food. Whenever possible, reduce the amount of fossil fuels it takes to get your food from the farm to your table. </li> <li>Start a carpool. Cut down on fuel emissions and save yourself and a few other people a lot of money on gas. </li></ol> <p>Ready for more? See <a href="http://kashi.com/articles/tips_for_greener_living">Tips for Greener Living</a>.</p> Wed, 16 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/five_green_things_you_can_do_today http://www.kashi.com/articles/five_green_things_you_can_do_today <p>The benefits of Omega-3 fatty acids are emerging as more and more studies are done. Along with reduced risk of cardiovascular disease, they have been associated with brain development and creating more radiant skin. Yet not all omega-3 fatty acids are the same. Understanding the different types of these long chain fatty acids and what they do can help you decide the best foods to include in your diet.</p> <h2>What Omega-3 Fatty Acids Are</h2> <p>You’ve probably heard of good-for-you monounsaturated fat found in foods such as olive oil. You know that the saturated fat in butter should be used in moderation. Omega-3 fatty acids fall into a third group, polyunsaturated fat, which plays an important role in every cell of the body. There are two categories of omega-3: land plant-based and marine-based. Alpha-linolenic acid (ALA) is land plant-based; docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and docosapenteonoic acid (DPA) are marine-based. While both categories contribute to good health, each originates from different sources and offers different benefits, so it’s wise to eat a mix of both.</p> <h2>What Omega-3 Fatty Acids Do</h2> <p>One of the most studied benefits of omega-3 includes reduced risk for cardiovascular disease. The Institute of Medicine recommends 1.6 and 1.1 grams of ALA per day for men and women, respectively, as recommended adequate intakes. The American Heart Association recommends eating two servings of fish per week (roughly 8 ounces or a total of 250 milligrams of EPA and DHA per day), for primary prevention of coronary heart disease and stroke. Evidence also suggests that even higher doses of marine-based omega-3 may improve blood triglyceride levels and lower blood pressure. </p> <p>Consuming DHA is especially important for pregnant women as research suggests DHA helps support brain development. This is a bit of a balancing act, since pregnant women are also advised to eat only those fish and seafoods lowest in methyl mercury. The good news is that sardines, which are low in methyl mercury, are chock full of omega-3.</p> <p>Omega-3 fatty acids may bring even more benefits. Their role in vision (our retinas in particular) and even neurological and mental health are currently being researched.</p> <h2>Marine-Based Omega-3 Essential Fatty Acids</h2> <p>To maximize the benefit of eating seafood, choose the fattier DHA-rich fish that are low in pollutants including: herring, wild Alaskan salmon, barramundi, canned Pacific albacore tuna, farmed rainbow trout, wild oysters, and sardines. These fish feed on microscopic plants in the ocean, which are the original sources of DHA. With advances in technology, DHA can now be extracted from these plants in the form of algal oil. Foods such as milk and orange juice are sometimes fortified with this oil and make for good fish alternatives. (Note, however, that eating fish and seafood instead of DHA supplements means you also get protein, iron, and vitamin B12.)</p> <p>For more on healthful, sustainable seafood, see the Monterey Bay Aquarium’s <a href="http://www.montereybayaquarium.org/cr/cr_seafoodwatch/sfw_recommendat ions.aspx">Seafood Watch</a>.</p> <h2>Land-based Omega-3 Essential Fatty Acids</h2> <p>ALA is the land plant-based source of omega-3 and can be found in concentrated doses in foods such as flaxseed oil, canola, wheat germ, hempseed, and soybeans, plus walnuts, flaxseed, and soybeans. Nutritious foods made with these ingredients also offer significant sources of ALA, including salad dressing, tofu, granola, some breakfast cereals and energy bars, and eggs from flaxseed-fed hens. To make sure you’re getting the recommended amount of ALA, aim for 1-4 servings of these foods daily. ALA provides an additional source of DHA and EPA in small amounts by the body converting about 10% of ALA into DHA and EPA. However, this amount should not be relied upon as the only source of omega-3.</p> Wed, 16 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/omega_3_fatty_acids http://www.kashi.com/articles/omega_3_fatty_acids <p>We all know the temptations: the bowl of chips at a party, the candy bar sitting in the vending machine. But snacking — and snack food — isn’t all bad and can be good. The key is to be mindful about why, when and how you snack.</p> <h2>Why Snack? </h2> <p>Snacking makes up a third of the calories Americans consume today, and the majority of these calories are coming from empty calories, like soda and candy. When snacking right, research shows that snacking between meals can help with managing weight, keeping your energy up and providing important nutrients to the diet. </p> <p>In busy lives, snacking can “fill in” nutritional areas we may have missed during rushed or quickly prepared meals. A quick sandwich at lunch? Add more veggies to your day at snack time. Planning on a big salad for an easy dinner? Have some whole grains with fiber during snack time. </p> <h2>When to Snack? </h2> <p>The easy answer is; when you’re hungry. But many of us have difficulty ferreting out that distinction. We eat for all kinds of reasons that have nothing to do with hunger: emotional needs, habit, avoidance, you name it. Snacks can be particularly vulnerable to this type of “mindless” eating because they’re not within structured meal times. Yet obviously they still count in the daily calorie and nutritional budget. </p> <p>Rather than relying on the clock (or an involuntary reach for the peanut bowl), trust your body’s <a href=" http://kashi.com/articles/tips_for_identifying_hunger_cues ">hunger cues</a>. Even a moment’s pause to ask yourself why you want to eat can help you curb “subliminal” snacking. Learn more about <a href=" http://kashi.com/articles/know_your_hunger_cues ">Hunger Versus Appetite</a>. </p> <h2>How to Snack? </h2> <p>How you snack is as important as why and what you snack. Follow these snacking rules to keep your snacking tied to curbing hunger and not biding time. </p> <ul><li><b>Turn off the TV</b> if you’re going to have a snack. Studies show that people who eat while watching TV eat more food.</li> <li><b>Keep snack food — even healthy snack food — out of plain sight</b> to help keep from munching when you’re not actually hungry. Store snacks in the cupboard, not on the counter.</li> <li><b>Measure out snack portions</b> to keep from overeating. A serving-size snack of nuts, for instance, should fit in the palm of your hand. A serving of popcorn is equivalent to 3 baseballs. </li> <li><b>Eat slowly and mindfully</b> to help feel satisfied from your snack. If you’re eating almonds, munch on one at a time instead of popping a handful all at once. When you’re eating chocolate, tune into the sensation of it melting on your tongue. </li></ul> <h2>What to Snack on? </h2> <p>Healthy snacks can take many forms from nuts to cheese to chocolate. Highly refined treats like candy, soda, potato chips and pretzels may not stay with you as long and may cause you to reach for another snack to keep filling the gap between meals. As with all meals, it’s best to focus on whole foods. See <a href=" http://kashi.com/articles/healthy_snacks_for_every_craving">Snacks for Every Craving</a> and <a href="http://kashi.com/articles/super_healthy_snacking_for_kids">Healthy Snack Ideas for Kids</a> for great healthy snack ideas. </p> <p>If you want to become a healthier eater, don’t abandon snacks. Just snack smart. </p> Mon, 14 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/why_when_and_how_to_snack http://www.kashi.com/articles/why_when_and_how_to_snack <p>You don’t need to sacrifice beauty <i>or</i> usefulness to make your garden drought-resistant. Drought-tolerant plants can bring color, shade, and texture to your landscaping while also providing your family with fresh and truly local food.</p> <p>To maximize your chances for green-thumb success, shop for varieties that are bred for your local climate. Talk to a local nursery knowledgeable about local cultivars or shop at online stores that specialize in regional varieties. </p> <p>Here are some great ideas for drought-tolerant, edible plants to get you started. </p> <h2>Drought-tolerant herbs</h2> <p>A well-filled herb bed is one of the most cost-effective of tricks up the home-gardener’s sleeve. Store-bought green herbs are costly, but homegrown herbs are inexpensive, easy to care for, require minimal soil inputs, and take up little space. Plus, you simply can’t beat fresh-picked herbs for flavor. </p> <p>Many popular herbs, such as lavender, oregano, thyme, rosemary, sage, and mint, require little water to thrive once they are established, which makes the savings even greater. To maximize your herb production and minimize your water bill, separate drought-tolerant herbs from those that require regular watering, like parsley and basil. That way you can focus your watering efforts solely on the herbs where it’s needed most. </p> <p>Find great ways to use herbs in our <a href="http://kashi.com/articles/all_about_herbs_increase_flavor_with_savory_pairing">All About Herbs</a> article.</p> <h2>Sunflowers</h2> <p>Nothing says summer quite like majestic sunflowers nodding their vibrant yellow heads in the balmy breeze. While most gardeners plant them for their towering beauty, they also provide food in the form of their seeds. Pick the flower when its back has turned brown and the seeds will dislodge easily by rubbing two heads together or by rubbing one head with your hand. </p> <p>Although they are drought-tolerant and don’t need much water to survive, theses food-producing flowers will do best if they receive at least one inch of water per week. In most parts of the country, that means just a bit of supplemental watering in the summer—with no worries about dry conditions if you leave on vacation for a week or two!</p> <h2>Serviceberry bush</h2> <p>The serviceberry has been providing people with a tasty blueberry-like fruit long before Europeans brought their own species of berry plants to the United States.</p> <p>This unusual bush produces showy clusters of white flowers in the spring with blue to purplish fruit later in the season. The serviceberry shrub will eventually grow to be between 6 and 18 feet tall, making it a lovely alternative to a fence that will provide some shade and privacy. The bush will grow well in full sun to partial shade. The tasty berries attract birds, so if you plan to eat the fruit, be sure to cover with some netting before they ripen.</p> <h2>Fig trees</h2> <p>Originally from the dry Mediterranean, fig trees are a natural choice for regions with warm, dry summers and mild winters.</p> <p>These beautiful trees grow to be quite large—and pruning to control size can negatively impact the otherwise ample fruit production. If you have the space, these deciduous fruit trees can be a great way to provide cooling shade to your home and yard in the summer while still letting in much-needed light in the winter.</p> <h2>Other low-water, edible plants</h2> <p>This list of drought-tolerant edible plants is by no means exhaustive. A wide variety of plants—including artichokes, blackberries, muscadine grapes, and citrus trees—can thrive in low-water conditions while still producing food. </p> <p>When searching for low-water food plants that will thrive in your area, it pays to ask around. Your state’s agricultural extension service, local nurseries, and master gardeners can provide you with a wealth of information. And don’t forget about the neighbor whose garden is the envy of the block. Most gardening enthusiasts love sharing the knowledge they’ve gained through years of experience.</p> <p>Remember: Even drought-tolerant plants will need regular watering early on to get them established.</p> Mon, 14 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/edible_ideas_for_drought_resistant_landscaping http://www.kashi.com/articles/edible_ideas_for_drought_resistant_landscaping <p>According to the U.S. Department of Energy, over 40% of our home energy consumption can go towards heating. Even if you’re not building a custom home or putting in a new heating system any time soon, there is plenty you can do to make your existing heating system more efficient.</p> <p>Remember, one sure and simple way to reduce energy use, no matter what type of system you have, is to lower your thermostat a few degrees and put on a sweater!</p> <h2>Weatherproofing for energy efficiency</h2> <p>This first line of defense in heating your home efficiently is to maximize the heat you have and prevent heat loss. Whether you take it on as a DIY project or hire a professional contractor, weather-proofing your home can help to conserve energy and cut down on your heating costs. </p> <ul><li><b>Add insulation.</b> Consider laying insulation in the attic or blowing insulation into the walls.</li> <li><b>Caulk doors and windows.</b> It’s cheap, fast and it really works to cut drafts and keep in the heat.</li> <li><b>Double-pane windows — real or temporary.</b> While it’s great to upgrade to dual-pane windows whenever possible, if that option is not available, consider putting plastic on your windows for the winter, especially if your home has single pane windows. <p>Plastic sheeting is basically an inexpensive form of a storm window, creating an air pocket between the window and the plastic sheeting. This buffer zone acts to keep frigid air where it belongs — outside. The sheeting can be applied to either the inside or outside of a window. Inside installation is a fairly easy process involving double-sided tape, shrink wrap plastic, and a hair dyer and is fairly easy. Exterior installation is somewhat more technical, and can include stapling or nailing the plastic up with small wood strips around the perimeter of the window. Also, a wood frame can be fabricated and the plastic applied to it while on a flat work surface. The frame can then be attached to the exterior window trim using screws or clips to hold it in place. The frames can be removed in the spring and stored for re-use next winter.</p></li></ul> <h2>Maintenance</h2> <p>Maintaining your current heating system will help combat energy loss. If you are like millions of homeowners across the country, you probably heat with some type of forced air furnace. A yearly inspection of your furnace by a licensed expert is highly recommended. </p> <p>A visual inspection of your filter once a month, especially in the winter months, will tell how often it needs to be changed. A clogged filter will cause your blower to work harder and stay on longer, adding extra wear and tear to the unit along with using more energy than is necessary. The filter is located at the furnace and should be easily recognizable. If it is dirty, change it!</p> <p>Ducts should be in good repair with no cracks or holes that can allow heat to escape. If holes or cracks are encountered, they should be repaired with metal, sticky backed tape, available at any hardware store. If, upon visual inspection, any mold or mildew is encountered, then a duct cleaning is almost certainly in order. This procedure is best done by a licensed professional.</p> <h2>Programmable thermostat</h2> <p>Another great way to save precious dollars and energy is to install a programmable thermostat. This relatively inexpensive device (between $30-$50) allows you to preset times and temperatures so that you are heating your home only when needed. Program lower temps when you are at work, then have another setting kick on the furnace before you get home to have a warm and toasty environment upon your arrival. More expensive versions ($80-$100) allow for different settings for individual days of the week, like weekends, for example, when you might require more heat during the day. Installation of a programmable thermostat is fairly straight-forward. But remember to turn off the breaker to kill the power to your thermostat before attempting any new installation!</p> Wed, 09 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/make_your_home_heating_system_more_efficient http://www.kashi.com/articles/make_your_home_heating_system_more_efficient <p>Friends provide physical and emotional support through life’s highs and lows, they give our experiences context and fill in where partners might leave off. </p> <h2>Importance of good friends</h2> <p>Multiple studies suggest that having friends helps reduce stress and may help lower blood pressure. Simply talking with friends can release calming chemicals in the brain. </p> <p>The benefits of friendships don’t stop there. Scientists have observed that people with abundant social relationships have longer life expectancies than those who are lonely: friends may actually help us live longer lives! How could this be? Caring friends not only listen, but they may encourage better habits — noticing when we need rest, exercise, or a job change. </p> <h2>Find new friends</h2> <p>Make new friends by opening up and trying new things:</p> <ul><li><b>Activity groups</b> like hiking clubs or dance classes will hold your interest and potentially lead to more intimate relationships.</li> <li></b>Book groups and night classes</b> are good friend hunting grounds for those with a love for deep conversation. </li> <li><b>Volunteering</b> can bring you into contact with those with similar values, providing fertile ground for the growth of a deeper connection. </li> <li><b>Digital groups and chat rooms</b> can provide support for those dealing with limited time. Some sites, like girlfriendcircles.com or letsbefriends.com match up friends by interest and location much like a dating service. Post an open invite for a group walk, coffee caucus, or interesting event on your Facebook page and see who shows up! </li></ul> <h2>Make the Friend Thing Happen</h2> <p>You’ve found new places to meet people, but how do you turn new acquaintances into friends?</p> <ul><li><b>Pay attention to your energy. </b> Is there is someone with whom you might want to spend more time? Do you feel better about yourself after talking with this person? Does your life feel more open when you think about spending time with them? </li> <li></b>Watch for signals. </b> Is there a mention of a possible get-together? Pick up on cues, or make the first move yourself. </li> <li></b>Diversify! </b> As we grow older it’s crucial to make connections with people of all ages. Interests change, and having a cadre of friends of many ages can help to keep life interesting and lively. </li></ul> <h2>Be a good friend</h2> <p>The key to keeping friends is being a good friend yourself:</p> <ul><li><b>Be an all-weather advocate: </b> When tough times come, be a willing listener. Providing a safe haven in hard times will give your friendships the foundation you both need to weather challenging times. </li> <li></b>Keep the air fresh: </b> Clearing the air of resentments and grievances as they arise is crucial to the health of all relationships. As tough as it might seem, deep trust arises over time from the resulting shared understanding. </li> <li></b>Listen up: </b> Make an effort to suspend the desire to give advice or interrupt. Friends may not always resolve their challenges the way we ourselves might — or even the way we’d want them to. Opinions can influence, but judgments may offend. </li> <li></b>Opt-out only: </b> Establish a routine with a friend on which you can both depend. A 6 a.m. walk on Fridays before work? A Sunday tennis game and cold drink? Even a short 10-minute call once a week can keep the juice in a long-distance friendship. </li></ul> Mon, 07 Mar 2011 00:00:00 +0000 http://www.kashi.com/articles/making_friends http://www.kashi.com/articles/making_friends <p>Kashi™ 7 Whole Grain Pilaf is an excellent springboard for getting creative with your cooking and eating more delicious whole grains — just ask renowned natural foods cookbook author, Mollie Katzen. </p> <p>Mollie likes to use the blends of seven whole grains as a base and let great flavor be her guide. The instructions for cooking the pilafs are on the packages so all you have to do is add your favorite ingredients — mix and match as the seasons and your tastes allow — to create a wide variety of dishes. </p> <p>Some of Mollie’s favorites are:</p> <ul><li><b>Breakfast Pilaf Sundae</b> using nuts, dried fruits, chopped fresh fruit, and milk or yogurt added to the pilaf </li> <li><b>Mushroom Pilaf </b> with sautéed garlic, red onion, and mushrooms mixed in with the pilaf <li><b>Pilaf “Taboulleh”</b> with fresh mint, pine nuts, and lemon juice</li> <li><b>Sweet and Savory Pilaf</b> of fresh parsley, green onions, dried currants or blueberries, chopped dried apricot, and almonds</li> <li><b>Pilaf Burritos</b> combining pilaf with beans, salsa, and your favorite burrito toppings in a whole wheat flour tortilla</li></ul> Mon, 28 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/kashi%E2%84%A2_7_whole_grain_pilaf_serving_suggestions http://www.kashi.com/articles/kashi%E2%84%A2_7_whole_grain_pilaf_serving_suggestions <p>Choosing eco-friendly fabrics — whether clothing or bedding — necessitates understanding the different impacts textile production and distribution can have. A multitude of processes and decisions, including economic, social, and environmental impacts are involved. While there are no easy answers, we’ve pulled together a primer on the most important issues to consider when researching eco-friendly fabrics. </p> <h2>Environmental impacts </h2> <p>Environmental impacts are pervasive across the entire lifecycle of each product and can include energy use, fossil fuel depletion and greenhouse gas production from: </p> <ul><li><b>Raw Material Extraction and Processing.</b> Methane, a potent greenhouse gas, is produced by ruminant animals including cows, sheep, alpaca, and camel as they are raised for wool, leather, cashmere and other materials. </li> <li><b>Production Phases. </b>Energy is used to power machinery, spin fibers and produce cloth (predominantly from man-made and synthetic fibers); synthetic fibers such as nylon, polyester and acrylic are produced from fossil fuels; agrochemical inputs (fertilizers and pesticides) used for raising natural fiber crops are usually derived from fossil fuels. </li> <li><b>Use Phase. </b>Energy is consumed in washing, pressing, and drying garments. Natural fibers often take more energy to wash and dry than synthetic fibers. </li> <li><b>Transportation. </b>Fuel is consumed to physically transport goods between each stage in a product’s lifecycle. </li></ul> <p>Land and water can be contaminated by toxic chemicals that arise from:</p> <ul><li><b>Raw Material Extraction and Processing. </b>Pesticides and fertilizers are used to raise natural crops (especially in conventional cotton production) and may degrade soil quality while uncontrolled runoff contaminates watersheds. </li> <li><b>Production Phases. </b>Treatment, dyeing, finishing and laundering processes use and may release substances into wastewater that could be harmful if not properly treated. </li> <li><b>Use Phase. </b>Laundry detergents use and release chemicals into waste water, which may be harmful if the wastewater isn't properly treated. </li></ul> <h2>Social impacts </h2> <p>Social impacts are often concentrated at the raw material extraction and production phases of the textile and garment lifecycle. Clothing and textile companies often source from regions of the world where labor (and environmental) standards are lower than in the United States. The relatively unskilled labor requirements and limited regulation and monitoring of labor practices can lead to employee exploitation, unsubstantial pay, unhealthy or unsafe working conditions and other issues of serious concern.</p> Mon, 28 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/eco_friendly_fabrics_impact_facts http://www.kashi.com/articles/eco_friendly_fabrics_impact_facts <p>Whether you approach shopping at farmers markets like a battle, with a plan to get in and out as quickly as possible, or look forward to spending the entire day chatting with farmers and sampling their wares, we have five insider tips from market pro Juliet Glass, manager of three bustling Washington, D.C. markets, to make the most of your farmers market visits.</p> <h2>1. Shop at producer-only markets</h2> <p>Have you ever visited farmers markets in, say, the Midwest, and wondered why vendors were selling bananas? A real farmers market should be “producer only,” that is, a market exclusively for local farmers and producers who make value-added foods such as cheese, jams, and baked goods crafted from local ingredients. A true farmers market shouldn’t have any vendors buy produce from a wholesaler to resell at the market. Some areas have laws about this, but not all. The best way to get the scoop on a market is to ask vendors if they’ve grown or made the food themselves. You can also talk with the market’s manager (often lurking around an information table) about how farmers are vetted before being allowed to sell there. Many markets have rules and regulations available on their websites. If none of these means prove fruitful, follow this simple rule of thumb: if the produce you see is out-of-season or doesn’t grow in your climate, find another market.</p> <h2>2. Bigger isn’t always better </h2> <p>If you’ve only visited your area’s largest, busiest market, make a point of checking out smaller markets. Large markets tend to be on prime real estate and draw on a wealthier clientele, which means that farmers can — and often do — charge more. Farmers sometimes need more hired help to sell at large markets, which can also drive up prices. Moreover, large markets can be as crowded as a European disco. Smaller markets are less crowded, easier to shop, and often have lower prices. If you have a favorite farmer, ask them where else they sell and try visiting them there. </p> <h2>3. Know your farmer</h2> <p>Farming is hard and often solitary work and many farmers love the bustle of market days. Markets also give them a chance to know regular customers. (FYI, farmers love to hear how delicious their food is — shower them with praise and watch them blush with pride). Once you establish a rapport with a farmer, ask them what else they planted, or how they cook their favorite vegetables. You can also ask what they might have next week and plan your menus accordingly. If you have a big canning project, for instance, you can ask the farmer to set aside seconds (less than perfect produce, but still perfectly edible) they’re willing to sell at a lower price.</p> <h2>4. Pack like a pro</h2> <p>Bringing reusable bags is just the beginning! If you plan on buying meat, poultry, fish, eggs, or cheese (or if it’s hot and you want your lettuces to remain crisp), a cooler bag is a good idea. Sick of coming home with squished raspberries and cherry tomatoes? Bring reusable plastic containers or repurpose clamshell containers for delicate produce. Finally, pack your bags logically as you shop. Potatoes and corn are fine on the bottom of bag, and they make a solid base for lettuce and easily bruised peaches. </p> <h2>5. What they say about the early bird is true (even when it’s raining)</h2> <p>Show up as early as possible. The market won’t be packed and you’ll have first pick while everything is still dewy fresh. You can easily take a quick loop through the market before buying anything, to assess selection and pricing before diving into actual shopping. If you live in a particularly hot climate, early shopping ensures that your bounty won’t wilt or spoil en route home. Don’t let the rain keep you away — your market will be less crowded and prices for highly perishable foods might be lower to draw in shoppers.</p> <p>Note: The other strategy is to go when the market is closing — you can get some good deals, such as artisanal breads for half price.</p> Sun, 27 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/make_the_most_of_the_farmers_market http://www.kashi.com/articles/make_the_most_of_the_farmers_market <p>When looking for eco-friendly textiles, it’s important to know the difference between fibers used to make fabric, and the possible sustainability issues surrounding them. Here is a quick guide to fabrics you may commonly see for sale.</p> <h2>Natural fibers made from plants</h2> <ul><li><b>Cotton</b> mdash; While technically a renewable resource, cotton plants require a substantial amount of agrochemicals and water to produce. Globally, cotton uses almost 25 percent of insecticides and more than 10 percent of pesticides. Cotton products also require a lot of energy to launder and dry.</li> <li><b>Hemp</b> mdash; Though organic hemp is available, conventionally grown hemp often requires limited chemical fertilizers and pesticides to cultivate.</li> <li><b>Linen</b> mdash; Derived from the flax plant, linen is traditionally grown without the use of heavy chemicals. More recently, though, chemical processing has risen in order to obtain efficiency in production. Organic linen is available, but in limited quantities.</li> <li><b>Organic Fibers and Textiles</b> mdash; The fibers the U.S.D.A. Organic standards can certify include cotton, wool, hemp, and linen (flax).</li></ul> <h2>Natural fibers from animals</h2> <ul><li><b>Leather</b> mdash; Traditional leather production can cause significant environmental impacts, including the use of highly toxic chemicals for the tanning, dehairing and deliming processes, which can result in air and water pollution if not properly managed and treated. The cultivation of livestock also leads to greenhouse gas production, land use issues (for pasture land and to raise feedstock) and other impacts. Some more sustainable leathers are available that use vegetable-based tanning processes to treat the hides. Leather is largely a byproduct of the meat industry and can be an extremely durable material.</li> <li><b>Silk</b> mdash; While human-produced silk (or Peace Silk) practices have come under scrutiny for poor labor practices and for mistreatment of silkworms, more humane and sustainable silk products are available. Wild silk (or tussahs silk) is produced from silkworms that are raised in the wild, and the silk cocoons are processed using natural methods. Silk products are relatively odor-resistant which means that they need to be washed less frequently than other fabric products, but they must often be dry cleaned or washed by hand. <li><b>Wool</b> mdash; Like leather, the impacts from wool production are multifold, related primarily to greenhouse gas production and land use issues (although sheep are much less impactful than cattle). Wool is a warm, durable material and many environmentally preferable varieties exist that adhere to different criteria including organic and other standards, ensuring better practices in land management, animal husbandry and processing. </li></ul> <h2>Man-made fibers</h2> <p>Man-made fibers can use building blocks from nature such as cellulose rather than being created entirely from nature such as cotton. These include:</p> <ul><li><b>Bamboo Fabrics</b> mdash; Derived from rapidly renewable bamboo plants, these fabrics are often types of viscose (rayon) that are soft and silky. There are currently no organic versions available, and the process used to create bamboo fabric uses chemicals and a lot of water. As of this writing there are no reliable certifications for sustainable bamboo fabric production. </li> <li><b>Modal</b> mdash; A rayon fiber made from beach wood cellulose, modal fabrics are soft, smooth and are resistant to shrinkage and fading. Modal fabrics often require ironing after washing, however.</li> <li><b>Rayon</b> mdash; Rayon, often sold as viscose, is derived from cellulose and often uses heavily polluting chemicals to convert from raw material to textile fabric. Rayon is often produced from the cellulose of bamboo.</li> <li><b>Soy and Corn-based Fabrics</b> mdash; Derived from corn and soy byproducts, these fabrics are largely produced from genetically modified sources and thus do not meet organic certification guidelines. Soy and corn fabrics are often thought of as a replacement to synthetic fabrics, but petroleum-based agrichemicals are used to produce them, leaving doubts about their relative environmental merits.</li> <li><b>Tencel or Lyocell</b> mdash; Tencel is a branded Lyocell product derived from the pulp of eucalyptus trees that are grown in FSC-certified sustainable forests. The pulp is made using a closed-loop spinning process that utilizes non-toxic solvents. The resulting fiber is both soft and strong.</li></ul> <h2>Synthetic fabrics</h2> <ul><li><b>Traditional Synthetic Fabrics</b> mdash; Synthetic textiles, including nylon, polyester, and acrylic are derived from crude oil sources and require a great deal of energy to transform into yarns and fabrics. Some synthetic textiles are, however, easy to clean, stain resistant, and require little time or energy to wash and dry.</li> <li><b>Recycled Synthetic Fabrics</b> mdash; The lifecycle impacts of recycled nylon and polyester can vary drastically depending on whether the fibers were recycled mechanically or chemically. In general, recycled synthetic fabrics take less energy to produce, limit the use of fossil fuel to create, and divert waste as compared to traditional synthetic fiber fabrics. Recycled nylon products can be recycled repeatedly into new materials.</li></ul> Mon, 21 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/eco_friendly_fabrics_know_your_textiles http://www.kashi.com/articles/eco_friendly_fabrics_know_your_textiles <p>If you feel that life is too busy, even on the weekends, try these activities:</p> <ul><li>Use your bike as a mode of transportation instead of driving.</li> <li>Take a walk or jog around your neighborhood or venture out to a park or the beach.</li> <li>Tackle the yard work — mow the lawn, get rid of those pesky weeds in the garden, or plant some new flowers or trees at home or in your community.</li> <li>Play tag or catch with your kids.</li></ul> <p>Have a little more time on your hands? Check out our <a href="http://kashi.com/articles/activities_for_fun_summer_weekends">Activities for Fun Summer Weekends</a>. And no matter what activity you choose, remember to stay well with these <a href="http://kashi.com/articles/275">Summertime Safety Tips</a>.</p> Wed, 16 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/quick_weekend_activities http://www.kashi.com/articles/quick_weekend_activities <p>There is nothing like a long summer weekend — or even an active summer afternoon — for having fun outdoors. No matter what activity you choose this summer, stay well with these safety tips:</p> <ul><li> Wear appropriate protective gear.</li> <li> Keep hydrated. Drink ½ to 1 cup of water every 15 to 20 minutes during activity.</li> <li> Always warm up and cool down.</li> <li> Wear sunscreen with a minimum of SPF 30 and reapply it every 30 minutes.</li> <li> Avoid strenuous activity at peak heat and humidity times.</li> <li> Wear loose-fitting, lightweight, light-colored clothes.</li></ul> Wed, 16 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/summertime_safety_tips http://www.kashi.com/articles/summertime_safety_tips <p>Depending on where you live, farmers markets may thin out or fully shut down in winter. After a summer of fresh produce and friendly banter with farmers, you're suddenly left with a taste for seasonal produce with no reliable supply.</p> <p>Not to worry. Seasonal winter eating can be delicious and satisfying! Below are a few ideas on how to keep seasonal when those winter winds start blowing.</p> <h2>Join a winter CSA</h2> <p>More and more farms are adding winter shares to their CSA offerings (learn more about <a href="">CSAs here</a>). In the colder parts of the country, this will get you a steady supply of onions, leeks, squash, carrots, cabbages, sweet potatoes, beets, parsnips, and hardy winter greens like kale and escarole well into January or February. Some farms also add canned tomatoes or other preserved or frozen fruits of the summer harvest. Others provide local grains, honey, and cheeses. To find a winter CSA near you, visit <a href="http:// www.localharvest.org">Local Harvest’s website</a>. <h2>Go beyond fresh fruits and veggies</h2> <p>Part of eating seasonally in winter is to think beyond produce. You can buy meat, eggs, and dairy from nearby farms, as well as cheeses and grains of various types. Seafood is available to anyone who lives on the coast or near a safe waterway (in fact, much shellfish is at its best in the winter). Dried beans are a great protein source. And don’t forget your local beekeepers, cider makers or beer brewers, maple syrup producers, and pickle makers.</p> <h2>Grow your own</h2> <p>It’s quite easy to grow herbs like <a href="http://kashi.com/articles/all_about_herbs_increase_flavor_with_savory_pairing">rosemary, thyme, chives and mint</a> in a sunny, south-facing window. With a little more effort (and with the help of LED grow lights and some deep pots), you can even grow greens, peppers, and tomatoes indoors.</p> <h2>Preserve what you have</h2> <p>Consider the pioneers. Without access to container ships and interstate shipping, they still managed to feed themselves through the winter from local sources. For one, they built root cellars, though few of us have those today. Farms that offer “storage vegetables” through the winter use similar cold-storage techniques for potatoes, cabbage, onions, and apples. Another favorite strategy was pickling and preserving. Even with the winter vegetables available to you this time of year, you can pickle carrots and beets; make sauerkraut with this season’s cabbage, or pickle onions and use them in salads or as a condiment.</p> <p>You can get recipes from your local cooperative extension agency or from the many excellent books on canning and pickling currently in print. And don’t forget to make good use of your freezer, a handy piece of technology that our ancestors lacked. In general, the best way to freeze fresh fruits and vegetables is to lay them out on a baking sheet in a single layer and freeze them, then transfer the frozen produce to a zip-top bag. Squeeze out as much air as possible before sealing.</p> Mon, 14 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/how_to_eat_seasonally_in_winter http://www.kashi.com/articles/how_to_eat_seasonally_in_winter <p>Getting out in the snow and rain of winter is great for you — exercise can even help chase away the blues so many people get from the short, dark days of winter. Do it safely, with these tips for winter exercise safety. (Want to get outside? Find great ideas at <a href="http://kashi.com/articles/winter_weather_can%E2%80%99t_stop_fun">Winter Weather Can't Stop the Fun</a>.)</p> <h2>1. Drink-up</h2> <p>Winter exercisers sometimes forget to hydrate. Remember: you’ll need to drink at least as much water as on fair weather days. </p> <h2>2. Layer</h2> <p>Exercise heats the body up fast — so much that you may feel like it’s 30 degrees warmer than it really is. Start with a thin layer of silk, an effective insulator and wicking material, and steer clear of cotton, which stays wet and creates cold. Add fleece to insulate, and top with a breathable waterproof shell. Thermal socks are good for extreme cold. And don’t forget gloves and a hat. </p> <h2>3. Slather on sunscreen</h2> <p>Believe it or not, you can get sunburned on chilly overcast days. </p> <h2>4. Heed frostbite and hypothermia </h2> <p>Numbness and stinging feelings should never be ignored. Make sure to warm up extremities slowly. Early signs of hypothermia include intense shivering, slurred speech, and loss of coordination. </p> <h2>5. Respect Mother Nature</h2> <p>Check the weather report before heading out and watch the sky for weather changes. </p> <h2>6. Stay connected</h2> <p>If venturing far from home, make sure to tell someone where you’re going. And it’s always a good idea to bring along a friend too. Although cell phone coverage can be spotty when off the beaten track, take one anyway; you never know when it’ll come in handy. </p> <p>*Always consult a physician before starting any exercise routine.</p> Wed, 09 Feb 2011 00:00:00 +0000 http://www.kashi.com/articles/tips_for_safe_winter_fun http://www.kashi.com/articles/tips_for_safe_winter_fun