SPRING 2016 VOLUME 2
FREE
BOOMBALOO OKANAGAN
A M A G A Z I N E F O R T H E M O D E R N FA M I LY FRAICHE RECIPES
COVER STORY
SPRING TRENDS
KITCHEN SINK SALAD MUFFINS GF VEGGIE BURGER
RACHEL DOELL: R O OT S O F ST R E N GT H
SUITS & SANDALS LADIES WEAR KIDS TOYS & GAMES
A N OTE FROM T H E EDITOR S P R ING 2016 Hey Okanagan, thank you so much for picking up a
This issue is filled with some fabulous things for
copy of our Spring BOOMBALOO OKANAGAN 2016
Mom, Dad, the kids, and even teachers. So whether
edition. Spring gets us all excited, and even motivated!
you are reading this article in your doctor’s office, in
Windows are being opened to let in that fresh air, the
the grocery store, at a rec centre or even at home...
sound of lawnmowers and birds are heard, spring
we invite you to sit back, relax, maybe even kick up
flowers are blossoming, patio furniture is being pulled
your feet (if you can) and enjoy some great articles
out from the shed, kids are starting some of their
and inspiration from our Spring BOOMBALOO
favourite spring sports, and the taste of summer is
OKANAGAN issue.
almost around the corner!
Ps - A HUGE Thank you to all of our contributors,
Here in the Okanagan we are all so incredibly lucky to
models, photographers and brands/advertisers for
live in such a breathtaking area. The drive from Vernon
supporting us….and to my amazing team for all the
to Osoyoos is literally jaw-dropping this time of year
work involved in putting it all together!
and I encourage you to pack up the family and see for yourself. With so many unique places to stop and visit
With love,
it’s impossible to see them all in one day. We would love to hear from you and share your favourite stops, shops and attractions with us. Feel free to connect and forward them to the email address found below. We just may publish your images and suggestions...
Nat a li e Gra nt F O U ND E R / C R E AT I V E D I R E CTO R BO O MBALO O O ka na g a n E ma i l: nat a li e@ b o o mb a lo o. c o m
VIEW ONLINE AT BOOMBALOO.COM
H AI R MAI NT E NANC E / CO LO R : I ND U LGE NCE HA I R S A LON H AI R STY L I NG: HE I R E S S S A LON PH OTO GR APH Y: W H I TE LI N E N G I R LS
10
RACHEL DOELL: ROOTS OF STRENGTH
21
16
HAIR TUTORIALS
HELPING YOUR CHILD’S ORAL HEALTH
WHAT’S INSIDE
08 10 16 21 28 30 32
FAVORITES FOR THE LADIES RACHEL DOELL: ROOTS OF STRENGTH HELPING YOUR CHILD’S ORAL HEALTH HAIR TUTORIALS SUITS, SANDALS & SHOES SIX EASY WAYS TO TEACH KIDS WHERE FOOD COMES FROM FRAICHE RECIPES
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RACHEL DOELL: ROOTS OF STRENGTH What do we do when we are running out of air? We panic! We thrash, grab onto anything nearby for support, scream, look crazy, and gasp with exhausted relief once oxygen breaks through. This is what motherhood can feel like for me. I decided to write this article very honestly because I know I’m not alone. I also know there are millions of moms out there who love their babies with every ounce of their being and feel guilty for looking crazy and being crazy while we love them. My crazy is an overwhelming feeling that I must escape but I can’t leave or let myself leave. My panic is feeling I’m failing at it all and worrying that I might run out of air while I try to perfect this 1 0 B O O M B ALOO | SPRING 2016
thing called motherhood. My exhaustion comes from comparing myself to everyone else and believing the lie that I’m in this alone. Today, as you read this article, I want to offer you a shoulder you can cry on, the motivation to continue running, and the inspiration to dig deep and remind yourself of the amazing strength you have been created with. I’m a trainer: Seeing people get healthy physically, emotionally, and mentally is what makes me want to be the best trainer. For me it’s not just about what you look like on the outside but also what’s happening behind the layers that cover our hearts and emotions. Changing the body is like planting a garden. If we only plant the seeds of life on the surface, we will never see change or growth because the wind and storms will sweep us away. But when we get our hands dirty, move away the layers of soil, and dig deep to plant the seeds deep enough to get the nutrition that makes them thrive, we see change happen. Here are a few areas in which I have planted roots. As a result of doing so, I have experienced amazing growth in myself and have discovered support for myself as a woman and mother. Creating healthy benchmarks: I recently unsuccessfully completed the Whole30 challenge. If you or anyone around you has participated in the Whole30 challenge, you know it is serious business. My friends are currently rocking it, and I’m over here sipping my smoothie that is not in the Whole30 approved rules. Why? Because it wasn’t a healthy benchmark for me, and I realized days into the challenge that my priorities and focus are elsewhere right now. As a mom, when I see some of these health challenges pop up on my computer, I want to throw the nearest shoe at the screen. Who are these for anyway? I’m going to go out on a limb here and say that magic diet tea is not going to change your life and that living on foods that aren’t feasible for a realistic life just doesn’t make sense! Start small: Instead of saying you’re never going to eat carbs or sugar again, start adding goodness into your life. Maybe this week you cut the sugar out of your weekly lattes and next week you have fruit instead of
M&M’s as your bedtime snack. Small changes breed lasting success. And magic does not happen overnight. Making changes is going to be work, and you’re going to fight some demons, but if you go into the process knowing it, you will be far more successful in this journey. This goes for workouts as well. Start small! This week, instead of just sleeping and snacking your way through nap time, take just 10 minutes of that sacred time to move your body! Even 10 minutes a day can reduce your anxiety and depression by 70%. For any mom who has experienced the negative side to loving and caring for little ones… push through! Those 10 minutes are worth it!
Love the skin you’re in: I saved this thought for last because it’s my favourite and most important. Nothing I can say or do will make you love yourself more. This is a desire you will have to cultivate all on your own. “As a man thinks in his heart, so he becomes.” Ladies, it’s time to start changing our stories. The words we speak is the life we breathe into our days. Today I encourage you to reawaken the power and strength you were born with and speak life into the person staring back at you from the mirror. You are enough! This is your season. - Rachel
NAP TIME WORKOUT 30 JUMP SQUATS PUSH UPS UNTIL FAILURE (write this number down and try to beat it each workout) 30 LUNGES HIGH KNEES Repeat this for 10 minutes! Create a community: Research is showing that we are a generation that craves community. I love social media, and I’m all for sharing our lives through the blogging window, but what happens when that becomes our only community? Study after study shows we thrive as humans in a community where we can just be ourselves and share life stories with each other. I don’t know what I would do without my fellow mom friends. They make me feel safe when I share my mom stories of success and failure. They are not afraid of my meltdowns, and they are the first to celebrate the small successes that grace motherhood. If you don’t have a community, build one! For some of you this will be harder than for others, but it’s essential. Start by opening your home up for other moms, serving tea, coffee, or random snacks. If you have four walls and a heart that welcomes others’ stories, your community will grow, as will your strength for your journey. 1 2 B O O M B ALOO | SPRING 2016
PH OTO GR APH Y: A BBI E R OS E
Simple and delicious snack to get your community started:
GLUTEN-FREE CHOCOLATE CHIP BANANA MUFFINS (kids love making and eating them) Ingredients: 2 cups gluten-free quick oats 2 eggs 3 mashed-up bananas 1 tsp baking powder 1 tsp baking soda 3 cup coconut oil or butter ½ cup chocolate chips Feel free to add any seeds or other dried fruits you like. Instructions: 1. Place all ingredients in a bowl and mix thoroughly. 2. Pour mixture into muffin tins 3. Bake 350 for 15 minutes. Cool and enjoy with a warm cup of java.
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HELPING YOUR CHILD’S O R A L H E A LT H WITH OKANAGAN DENTAL CARE UNTOUCHED BACTERIA ‘SUGARBUGS’ W I L L L E A D TO TO OT H D E C AY We are dealing with an epidemic of tooth decay in children, a condition called early childhood tooth decay. Many children with dental disease have a poor quality of life because of chronic pain and infection which makes sleeping and eating difficult. Providing information through our column to parents of children in the Interior of B.C. will be helpful in giving them important tools to prevent dental disease in their children. As we go forward with this column, please visit our website for a look at what we do each and every day in the area of dental health care — www.okanagandentalcareforkids.com. To begin, tooth brushing is a simple act. It’s so simple that many parents are unaware how much ‘good’ can be accomplished in two minutes with a toothbrush. Many parents who visit our office describe how difficult it is to brush their children’s teeth. The goal of this column is to help parents with tips on the “whys, hows and whens” of brushing their children’s teeth. Developing good oral health habits from a very young age will lead to a lifetime of good oral health. Why do we need to brush our children’s teeth? The purpose of toothbrushing is simple — brush away food and bacteria that cause dental disease. The bacteria, or “sugarbugs,” that cause tooth decay are
PH OTOGRA PHY: SHA RLA P IK E P H OTO G RA P H Y
unique. First, they use sugar in our diets to survive and produce acids that cause tooth decay. Second, they can tolerate the acidic environment in your mouth making them better at surviving in a “cavity causing” environment than other bacteria. Third, these bacteria create a sticky glue which “sticks” them to teeth making it harder to clean them off. The result is plaque. When you wake up in the morning before you brush your teeth, those little “sweaters” that your teeth are wearing are the plaque that builds up over night while you are sleeping. Before teeth appear, wiping baby’s gums with a clean face cloth every day is like training for toothbrushing. Parents should begin brushing their baby’s teeth with an infant or baby toothbrush as soon as the first tooth appears. Brushing teeth after each meal is ideal but impractical for most families. Brushing teeth thoroughly twice per day will help to prevent tooth decay. We recommend brushing in the morning after breakfast and just before bedtime as the best times to have the greatest impact. Developing new habits with children takes time and practice. Don’t expect preschool children to cooperate with you every time you brush their teeth. Stick to a consistent routine, time of day and place for toothbrushing. This will help your child to learn both the habit and your expectations. Many parents make the mistake of allowing their child to stand in front of the mirror while mom or dad become contortionists while attempting to look into their child’s mouth. The end result is that mom or dad can’t see clearly. It’s like blindfolding yourself and ttempting to dice an onion! Because mom or dad can’t see well, their child experiences discomfort which makes tooth brushing an unpleasant activity. To improve your visibility, we recommend lying your child down with their head supported on your lap or by a pillow. You will also have two hands free for brushing and moving cheeks and lips out of the way. Toothbrushing will happen faster and be easier. CO NT I NU E D O N N EXT PAG E...
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Make tooth brushing fun! Sing songs while brushing, read stories about healthy teeth and visiting the dentist. But, most importantly, make sure a parent does the brushing until your child has developed the dexterity to do a good job on their own. Some developmental signs are: Ability to write their name correctly, colour inside the lines, and tie their own shoes (not Velcro). These things usually happen around Grades 2 or 3. Make sure you are using a brush that fits your child’s mouth. Toothbrushes need to be the right size to work effectively. You only need to use a small smear of fluoride toothpaste with each brushing until children are old enough to demonstrate that they can spit out the majority of the toothpaste, around 3 to 4 years old. After that age, use a small amount, about the size of a small pea. Fluoride helps to harden the tooth enamel making it more resistant to acid. It can be harmful if too much is swallowed. These days, there are a great many flavours of toothpaste, making it more likely that children may eat it if given the opportunity. That said, be sure to keep the toothpaste tube out of children’s reach. What’s the bottom line? For children less than 4, we recommend parents brush their children’s teeth. For children between 4 and 7 years old, we recommend letting the them brush first, with mom or dad taking the time to check that the child brushed thoroughly. Mom or dad should also complete the brushing if needed. Toothbrushing is a normal part of our daily personal hygiene. It will improve how their smile looks, freshen their breath, and most importantly, reduce the number of sugarbugs living on and around their teeth and gums. Beginning these healthy brushing habits early reduces the risk of tooth decay both now and in the future. Submitted by: ALAN MILNES & TERRY FARQUHAR CERTIFIED SPECIALISTS IN PEDIATRIC DENTISTRY
101-1890 Cooper Rd. 250-763-5101 Pedodocs@shawbiz.ca okanagandentalcareforkids.com 1 8 B O O M B ALOO | SPRING 2016
Essential Facial Series + home care $359 Optimal Facial Series + home care $520
53 Front Street Penticton 250-492-5353
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Brand they carry are "brands we carry are Silver and Buffalo Jeans, Hunters, Point Zero Kids, and more!
SOMETHING PRETTY 10 Front Street Penticton, British Columbia 250.276.4308 FOLLOW ALONG: facebook.com/SomethingPrettyBoutique BUOY CLOTHING COMPANY 37a Backstreet Boulevard Penticton, British Columbia FOLLOWING ALONG: facebook.com/Buoy-Clothing-Co
PH OTO GR APH Y: W H I T E LI N E N G I R LS
HAIR TUTORIALS WITH TANIA WINCHESTER of HEIRESS SALON & BOUTIQUE
THE TEXTURED CHIGNON 1. Establish your desired ponytail location. 2. Divide the ponytail into two subsections. Take one of the two subsections and twist completely working your way from the base of the ponytail to the ends. 3. Using your dominant hand, hold onto the ends with firm tension. Loosen up the twist by lightly pulling pieces from twist in a downward motion toward the base. 4. Wrap the now loosened subsection and wrap around the base. Secure with pins. 5. Repeat this process with the second subsection finishing by again wrapping the strand around the first wrapped subsection in the opposite direction to the first. Fasten with pins. 6. To build maximum volume, use your fingers to lightly pull pieces up and out from chignon. Finish look with AVEDA Air Control light hold hair spray. TAN IA W I N C H E ST E R Hair Specialist/Stylist at Heiress Salon
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THE TWISTED KNOT 1. Puff in Avedas Shampure Dry Shampoo to help with lifted root texture before styling. 2. Section the hair on the top of your head by running your fingers through your hair along your temples to the crown as if making a ponytail. 3. Using your middle and index fingers from your dominant hand, wrap the gathered hair into a loop while twisting the hair. 4. With your other hand, holding the ends, continue twisting until the ends are intertwined with the loop against the crown of your head. This should create the top-knot. 5. Hold achieved top-knot with your non-dominant hand, and secure with pins. Loosen up the front hairline to achieve an unfinished, textured look. 6. Use AVEDA Air Control to set the finished style. The top-knot can be dressed up or dressed down to match your look by simply leaving the hair straight or adding soft curls. For the casual, on-the-go look leave hair with its natural texture. For the sophisticated yet playful look, flare can be added by making quick curls using your flatiron. TAN IA W I N C H E ST E R Hair Specialist/Stylist at Heiress Salon
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SIX EASY WAYS TO TEACH KIDS WHERE FOOD COMES FROM It’s the perfect time of year to talk about “Backyard Gardens!” I thought this to be an extremely relevant piece to write after my girlfriend asked her daughter where strawberries come from and she answered “...from the store!”. Uh ohhh, time to get gardening! There is definitely a recent trend in families planting their own small vegetable gardens in their very own backyards. Today’s modern parent is making a conscious shift to healthy food and lifestyle choices for their families. The “Backyard Garden” is not a new concept, and was traditionally popular during tough economic times, however there is far more value to them than the financial benefits. There are countless reasons why planting your own fruits and veggies is a great idea! Your children can see for themselves where food comes from, they can watch it grow, they will spend more time outside and they will establish healthier habits from an early age. Today, many children only get to experience food from a grocery store or from the school cafeteria or vending machine. Reconnecting our kids to the outdoors and the origin of food will provide them with tools that they will ultimately carry for a lifetime! A F E W T IPS TO HELP GET YO U START E D : 1) If you have your own yard, plant a small vegetable garden starting with just a few of your favourite kinds of produce that you already enjoy! Cherry tomatoes, cucumber, zucchini, kale, lettuce, carrots, beets... to name a few! Start small and don’t make it too complicated, there are lots of amazing online resources to help get you started planting! 2) If you are without yard space, check for your nearest community garden. This is especially awesome if you live in a condo with limited outdoor space. There are also lots of items you can grow in small deck planters, such as cherry tomatoes, strawberries, peppers and fresh herbs. 3) Visit your local orchards and take your kids to pick some locally grown apples and cherries. 4) Find a local farm with chickens and let your kids collect their own eggs for breakfast. 5) Visit your local farmer’s market and make dinner together with the fresh produce you pick up that day. 6) Take your children to your nearest juicery or juice bar and let them watch how a juice is freshly pressed from whole fruits and vegetables. HAP PY G ARDENING! VANESSA JAHNKE Co-founder and General Manager of PURE Gym & Juicery Certified Holistic Health Coach, Healthy Living Blogger PUR EAN D S IMPL EN UTR ITIO N . CA
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RECIPES KITCHEN SINK SALAD SALAD INGREDIENTS: 1 1/2 c. water (or chicken broth) 3/4 c. medium couscous 2 Tbsp. olive oil 4 c. spinach leaves 1/2 c. dried cranberries 1 red pepper, diced 2 spring onions, diced 3/4 c. seedless grapes, cut in half 1/2 c. feta cheese, crumbled 1 c. cherry tomatoes, cut in half 1 c. diced long english cucumber 1/2 c. toasted or caramelized pecans, chopped*
SALAD DRESSING INGREDIENTS: 2 garlic cloves, crushed Juice of 1 lemon (fresh only, about 2 Tbsp.) 2 tsp. Dijon mustard 1 tbsp. sugar or honey 3 tbsp. red wine vinegar 2/3 c. canola or olive oil DIRECTIONS: In a small but tall bowl (or large cup or mason jar), whisk the garlic, lemon, dijon, sugar or honey, and red wine vinegar together.
Slowly add the oil while whisking (I use the Aerolatte below for this part) until it is all mixed in. 3 2 B O O M B ALOO | SPRING 2016
*I caramelized my pecans, but if you don’t want your salad very sweet you can just use plain pecans. To caramelize them place 1 Tbsp. butter in a small frying pan, melt over medium heat, add your pecans and 2 Tbsp. of brown sugar plus 1 Tbsp. of water and a dash of cayenne pepper, and stir. Cook over medium heat for approximately 3-4 minutes until the brown sugar is caramelized and pour them out onto a sheet of aluminum foil or parchment paper to cool.
DIRECTIONS: Make your salad dressing according to the directions below. Bring the water or chicken stock to a boil on the stove in a small saucepan. Add the couscous, stir, cover, and remove from the heat. Let it sit for 10 minutes. Uncover the couscous, pour the olive oil into the couscous and fluff it with a fork. Place the couscous on a large plate, spreading it out to cool and put it in the refrigerator until it is completely cooled. In a large bowl, combine all of your remaining salad ingredients together. Toss in the cooled couscous, pour in the dressing (use as much or as little as you like, you likely won’t need the full amount), toss and serve!
LEMON BLUEBERRY OAT BRAN MUFFINS Makes 18 muffins INGREDIENTS: 1 3/4 c. flour 1 1/3 c. oat bran 1/2 c. sugar 1 1/2 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. salt 3 large eggs 1 c. milk 1/3 c. vanilla or lemon yogurt 2 Tbsp. grated lemon zest 2 Tbsp. fresh lemon juice 1 tsp. vanilla 1/4 c. honey 1/2 c. melted butter 2 c. frozen wild blueberries
DIRECTIONS: 1. Preheat the oven to 350F and line a large muffin tin with paper liners. The recipe makes 18 muffins, so I use both a 12 cup and a 6 cup tin for the recipe, but you can cook them in batches if you only have one tin. 2. In a large bowl whisk together the flour, oat bran, baking powder, baking soda, and sugar. 3. In a separate medium bowl, whisk together all of the remaining ingredients except the blueberries. 4. Mix the liquid ingredients into the dry ingredients and fold together until just mixed. Fold in the frozen blueberries. 5. Using an ice cream scoop, divide the muffin batter among the lined tins (it makes 18 muffins so you may need to do this in two batches if you don’t have two tins) and bake for approximately 30 minutes or until a toothpick inserted into the centre comes out clean with no crumbs.
GLUTEN-FREE VEGGIE BURGERS Makes about 12 patties
I N GR E D IE NTS: 2 Tbsp. olive oil 1 small onion, diced 2 cloves garlic, crushed 1 large can of black beans (598ml), drained, rinsed and roughly chopped 2 cups grated carrot ½ cup finely chopped fresh parsley ½ cup toasted, roughly ground almonds 2 Tbsp. nutritional yeast 2 Tbsp. tahini paste 2 Tbsp. sesame oil 1 cup roasted pumpkin seeds, ground 1 Tbsp. cumin 1 Tbsp. Mexican chili powder 1 cup oats 1 ½ cups cooked quinoa ¼ cup soy sauce 4 eggs, beaten
DI R E CT I O N S: 1. In a small frying pan, heat the olive oil on medium heat and add the onion. Cook, stirring, for 2 minutes or until the onions start to soften and add the garlic. Cook for an additional 2 minutes or until the garlic becomes fragrant and transparent. Remove from the heat and cool. 2. Combine all ingredients, including the cooked onion and garlic, together in a large bowl and mix well. 3. Shape into patties and cook in a frying pan with a bit of olive oil until crisp on each side, about 2-3 minutes a side.
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P SHO E! IN ONL
Birch Hill Studio is a lifestyle boutique and gift shop located in beautiful Vernon, British Columbia. We carry carefully selected items including apparel for women, men and children; jewelry; and home dÊcor. We proudly support local and Canadian artisans, makers and designers. We’re drawn towards unique items with a high level of quality and appreciate the art of thoughtful gifting. SHop your True N o rTH S Tro N g aNd F re e
3208 30th Avenue, Vernon
250.503.0045
www.birchhillstudio.com
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