DURHAM’S Business & LIFESTYLE MAGAZINE
Remembering
Harvey
Giving Entrepreneurs a
Second Start
Decoding
A n I n s p i ri n g S t o r y of F a mi l y & B us ine s s
Annie Parker A Breast Cancer Survivor's Story
The Reality of
Back to Work Advice for stay-at-home parents re-entering the workforce
Shut out
of the Market? The real estate Market in Durham
Education, Sales, Service
Eating for the Season
3 words to guide your business
Healthy Tips for Fall
Where to see Santa in Durham! The Business Issue 2016
Do You Have a
Healthy Period? (Most Women Don’t!)
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Editor’s Letter
In this issue of Move, we were inspired by local businesses that are creating jobs and improving our communities in Durham. We feature a few of the best in “Giving Entrepreneurs a Second Start.” These small businesses won the Second Start contest from BACD (Business Advisory Council Durham) – with their dedication and great ideas, you’ll see why (page 14). Our cover story this month (page 10) honours Harvey Puppi, owner of the commercial property where Graymatter is located. He passed away earlier this year, and his son, Aaron, wrote this in tribute to his father and grandfather and to tell the story of how they built their life here in Canada. It’s something all women deal with but few talk about – it’s your period. And chances are it’s not as healthy as it could be. In our health section, you’ll find information about innovative products (page 18) and health solutions (page 19) so you’ll breeze through that time of the month. I hope you enjoy reading this issue – let me know what you like, and what you want to see in future issues of Move.
Karen
DURHAM’S BUSINESS & LIFESTYLE MAGAZINE
Moving Durham Forward PUBLISHER Audra Leslie
Edit or ial & D e s i g n EDITOR-IN-CHIEF Karen Sheviak ART DIRECTOR Kat O’Donnell PUBLISHING COORDINATOR Katie Carroll WRITERS Rob Caldwell Stephanie Hinds COVER PHOTO Jayne Townsend OTHER PHOTOGRAPHY Dawn Riddoch Kat O’Donnell Shutterstock PROOFREADERS Rob Caldwell Stephanie Hinds PRINTING North Alliance Press
Karen Sheviak editor@breezemags.com
Media is looking for salespeople! Must have print and online advertising account management experience, strong organizational skills, the ability to make cold calls, a keen knowledge of demographics, strong consultative sales expertise, and pay great attention to detail and be personable. Interested parties must be comfortable in a commissioned sales environment and have a reliable vehicle. Please send résumé to audra@graymatterms.ca
Graymatter MARKETING SOLUTIONS
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C ontac t Breeze Publishing 1550 Bayly Street, Unit 16A, Pickering, Ontario, L1W 3W1 phone:
905-420-1810
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Adver tising P o l i c y
A FRESH APPROACH TO GROWING LOCAL BUSINESS
Breeze Publishing accepts advertising based upon space availability and consistency with its mission to promote Durham Region health, wellness and lifestyle. Move is not responsible for the content of advertisements, the products offered or the viewpoints expressed therein.
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905-420-1810 | GRAYMATTERMS.CA 2 | www.movemag.ca
The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Breeze Publishing, its affiliates or parent company. Different views may appear in future articles or publications. Articles in Move are copyrighted and must not be reprinted, duplicated or transmitted in any way without permission.
insidemove THE BUSINESS ISSUE 2016
home & family
11 04
community & lifestyle
07
movefeature
10
business & education
13
health & wellness
17
food & travel
20
The Reality of Back to Work 04 Shut Out of the Market? 06 Holiday Decorating 07
Durham Santa Claus Parades & Tree Lightings 2016 The Claremont Field Centre: Part of Your Big Backyard Making History Relevant Durham Star Profile: Quinn Mills
07 08 09 12
From the Ground Up 10
Let's All "Run Like a Girl" 13 Giving Entrepreneurs a Second Start 14 Education, Sales, Service 16 All in the Family 16
Decoding Annie Parker: Living with Genetic Cancer 17 Easy. Dealing with That Time of the Month Is, Well, Easy! 18 Signs of an Unhealthy Period 19
Move Recipe: Carrot Cake 20 Eating for the Season: Healthy Eating Tips for Fall 21
move home & family
The Reality of
Back to Work
By Virginie Markussen
Durham Self-Defence MusicGreater Lessons For All Ages (6 Weeks to Adult) There comes a time in any stay-at-home parent’s Fitness, Focus,• Balance, Awareness Group & Private • & Situation Management through Jiu-Jitsu & Karate. Music Store: Books & Accessories
life when they have to go back to work. For me 905-431-3538 that time has come, and I am faced with the fear www.greaterdurhamjiu-jitsu.com s Focus Balance Awareness Situation Management of entering the workforce again after years of Through Jiu-Jitsu Karate Kali being removed from the business world. Would I y Music Centre & Greater Durham Self-Defense be able to juggle a job, home, kids and marriage 15 Thickson Rd. N. Unit 10 • Whitby, ON L1N8W7 and still come out of it a sane person? Piano Voice Guitar Drums Violin Cello Band Instruments
MUSIC -240-1618 www.mymusiccentre.ca
SELF-DEFENSE CONTACT: 289-240-2719 www.greaterdurhamjiu-jitsu.com
This is a question that many women ask themselves every day. So, what is the answer?
My MusicMusic Centre Lessons
For All Ages (6 Weeks to Adult)
Group and private music lessons. Voice, Piano, • Group & Private • Guitar, Drums, Violin, Cello and Band Instruments Music Store: Books & Accessories
Piano Voice Guitar Drums Violin Cello Band Instruments
289-240-1618 www.mymusiccentre.ca Fitness Focus Balance Awareness Situation Management Through Jiu-Jitsu Karate Kali
My Music Centre & Greater Durham Self-Defense 15 Thickson Rd. N. Unit 10 • Whitby, ON L1N8W7 MUSIC CONTACT: 289-240-1618 www.mymusiccentre.ca
Music for Young Children r All Ages (6 Weeks to Adult)
& Private •
Specialized music lessons for children
as young as 6 weeks. oks & Accessories iolin Cello Band Instruments
289-240-1618 www.mymusiccentre.ca eness Situation Management
su Karate Kali
4 | www.movemag.ca
ter Durham Self-Defense
SELF-DEFENSE CONTACT: 289-240-2719 www.greaterdurhamjiu-jitsu.com
home & family move There is no one answer. Every job, house, child and partner has their own demands and needs. Having talked to a few of my friends and family members of all ages, I have come to the conclusion that finding your balance depends on five main criteria: planning, delegating work, positive communication, quality time and self-care.
PLAN
I grew up with a working mother and she always made a weekly meal plan. Now that I have started working, I have adopted my mother’s idea. Nothing is more flustering than standing in the grocery store at 6:30 p.m. trying to figure out what to have for dinner. Planning is also important for keeping up with housework. Set aside 15 to 30 minutes every day for housework so you and your family don’t have to do it all in one day.
DELEGATE Our family is made up of my husband, my two boys
and me. During my years of being at home, my job was to take care of our home. Now our challenge as a family is to share the responsibilities of keeping our house in order. It is not up to me to do everything, and delegating chores is a great opportunity for the boys to learn how to cook, clean and take care of a household. Don’t worry if they don’t do it your way; the point is to get help from everybody.
COMMUNICATE
Learn to communicate in a positive way without criticizing. This can be very hard to do after a long day at work, but it is so important that nobody feels that they are stupid or not being listened to. Make sure that you are honest about how you feel about something; remember, your family cannot read your mind.
"Many mothers think that taking time for themselves means that they are selfish and not involved and caring toward their family. But how can you give your best if you are running on empty?"
HAVE QUALITY TIME For me, quality time means times spent
with loved ones where the focus is on each other. It can be anything from eating out at a nice restaurant to playing outside to relaxing at home and talking. It doesn’t have to be anything big, just make sure that no one, including adults, interrupt this time with any technical devices. My boys are entering the teenage years, and even though they want to be more with friends or sit in their rooms listening to music on their iPods, we make sure we spend a set amount of time together every day. This is a crucial time to connect with your growing kids and keep the communication open.
SELF-CARE Many mothers think that taking time for themselves
means that they are selfish and not involved and caring toward their family. But how can you give your best if you are running on empty? Don’t lose yourself to work, housework and the demands of family life. You have every right to grow and explore life as a mother, partner and employee. So find time for yourself and do something that gives you that extra spark in your life. Throughout this journey, take one day at a time. Forgive yourself for not being perfect and know that when things start to slide out of control, you are fully capable and can, as the saying goes, stay strong and carry on.
Virginie Markussen is a nutritional consultant and freelance health writer. For more information, contact vmarkussen1@outlook.com.
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move home & family
SHUT OUT OF THE MARKET?
In today’s housing market, our problem is how to buy. For years the Canadian middle class purchased homes as a place to live and raise their children. Real estate was a wonderful investment. When the house was paid off and eventually sold, with the inevitable appreciation there would be money left for their golden years and for the kids. Home prices rose gradually along with wages, and each new generation could leave the nest and buy a home of their own. Toronto was always a cheaper place to live than New York or London, but not anymore. With low interest rates, Canadian real estate has become a prime investment for the wealthy all over the world. With sagging economies and war and strife everywhere, Canada is seen as a safe haven, and foreign investment is driving up prices. According to Anne Perala, a licensed mortgage broker, the government has been tightening mortgage rules, which makes it harder to buy a home, resulting in average Canadians often being shut out of the market. Buyers are forced to move away from the GTA. “My Ajax clients who need bigger homes for their growing families are looking to cities like Peterborough and Tottenham, or accepting that Oshawa is still affordable and a good buy.” As investment returns remain low globally, some parents are cashing in their retirement investments to help their children with the down payment. Many are no longer saving, preferring to wait until the rates start moving up again. When they do, and mortgages start coming up for renewal, speculators will swoop in to snap up those homes that are suddenly no longer affordable for their owners. Perala says that if the Ontario government would levy a tax on foreign purchases similar to the 15% assessment in Vancouver, it would help stem the rapid increase in home values in the GTA. And this would, in turn, allow more Canadians to get the home of their dreams that won’t break their budget.
To find out more, visit DiscoveringDurham.ca, where the Stacee-Free Team will give you an inside look. 6 | www.movemag.ca
By The Stacee-Free Team
"Canada is seen as a safe haven, and foreign investment is driving up prices."
home & family move
Decorating for the Holidays
By Audra Leslie
Oh, how I love the holiday season, and decorating is one of my favourite things to do! I love to start outside and bring the outdoors in! Here are my Top-10 must-haves for the holidays. 1. Light up the outside. If you use white lights, make sure they are all the same white. Coloured lights are fun and add a bit of a whimsical feel to your outdoors. 2. Use fresh greenery, such as a swag or wreath on your front door. You can also put a garland along window sills. 3. Candles in covered holders make a warm and special feel as guests come up the driveway. 4. Bringing freshly cut branches indoors makes the home smell fresh and filled with holiday cheer, especially if you use an artificial tree. Use branches all around the house - a simple arrangement of fresh greenery in a vase is an elegant and inexpensive way to dress up any room. 5. Put a stack of wood with a small garland and some pinecones beside the fireplace, even if it's gas.
6. It's fun to let the kids have a tree all on their own, so purchase a small tree that they can decorate anyway they like. It's always a great way for them to let their creative holiday spirit shine. 7. Don’t forget guest bedrooms - hanging a wreath above the bed or a vase of coloured balls makes any room feel welcoming and festive. 8. Setting the table for either a formal dinner or a casual cocktail party? Get out the good dishes and use the crystal. Nothing says holidays like using your best china for big or small parties. 9. Live in the moment with decorating. If your child comes home with a home decoration, use it; display it on the tree, on a table or on the fridge. That homemade love will shine throughout the entire season. 10. Make it easy, don’t stress and have fun. The holidays are all about bringing family and friends together. Safety tip: When using fresh greenery, never use an open flame near it.
Durham Santa Claus Parades & tRee Lightings 2016 Bowmanville Santa Claus Parade Christmas in the Village Candlelight Walk & Tree Lighting Christmas Tree Lighting Beaverton Lions Santa Claus Parade Oshawa Santa's Parade of Lights Uxbridge Santa Claus Parade Newcastle Santa Claus Parade Christmas in the Village Ajax Santa Claus Parade Pickering Santa Claus Parade Christmas Moonlight Magic & Tree Lighting Whitby's Annual Christmas Tree Lighting Annual Tree Lighting & Fireworks Santa Claus Parade Santa Claus Parade Courtice Santa Claus Parade
Bowmanville Enniskillen and Tyrone Downtown Port Perry Civic Square- City Hall, Oshawa Township of Brock Oshawa Uxbridge Newcastle 41 Baldwin St. Whitby Downtown Ajax Glenanna Road Historic Downtown Bowmanville Celebration Square, Whitby Public Library Esplanade Park, Pickering Downtown Port Perry Brock St, Whitby Courtice
November 12 November 12+13 November 18 November 18 November 18 November 19 November 19 November 20 November 25 November 26 November 26 December 2 December 2 December 2 December 3 December 3 December 4
10:30 AM - 11:30 AM 10 AM - 4 PM 6:30 PM - 9 PM 6:45 PM - 8:15 PM 7 PM 6 PM 11 AM 5:30 PM 6 PM - 8 PM 9 PM 12 PM 6 PM - 10 PM 8 PM 9 PM 8 AM - 5 PM 10 AM - 12 PM 12 PM - 2 PM
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The Claremont Field Centre: PART OF YOUR BIG BACKYARD
By Rob Caldwell
In a gently rolling landscape of farms, creeks and forest lies the Claremont Field Centre, an oasis of natural calm just north of downtown Pickering. The Field Centre, which encompasses 399 diverse acres, was established way back in 1970 but is still one of Durham’s best kept secrets. That’s all changing now, though, as Claremont becomes a more visible and involved part of the community. Since its creation, Claremont, which is overseen by Toronto and Region Conservation Authority, has been a favourite place for school visits and Girl Guide groups. But it wasn’t really a destination outside of those parameters. “People would come and have these great immersive experiences but then not have an opportunity to come back with their families or on their own later and continue that excitement and learning,” says Natalie Harder, the centre’s supervisor. Harder was previously Director of Toronto’s High Park Nature Centre and was hired late in 2015 to help transition Claremont to a more engaged role in the community. “The transition is, I think, very exciting. We’ll still be running the same programs we’ve run in the past, but we’re adding a whole new roster of programs and we’re changing how we view the space, how it can support the community and how people can have a longer-term relationship with it,” she says. Some of these new programs include a March Break camp, a summer camp and a summer series of Nature Walk Wednesdays, as well as family nature events [see sidebar]. The centre’s land offers a lot, including mixed hardwood forest, meadows, trails, agriculture, a pond, and the fast-flowing Duffins Creek. In addition, a magical cedar grove on the property has been the location of a few movie shoots. “It’s quite a unique spot,” says Harder. “When I’m there, I feel like I’m going into a J.R.R. Tolkien book – it’s beautiful, there’s lots of ferns and moss.” Duffins Creek is the centrepiece, and is home to a variety of fish including brook trout, brook lamprey, the endangered redside dace, and even salmon. Each spring, in partnership with the Ontario Federation of Anglers & Hunters and Ontario Power Generation, up to 20,000 Atlantic salmon fry are released into the cold, clean water of the creek as part of the province’s Bring Back the Salmon program, which aims to reintroduce this native fish, absent from our waters for over a century. Because the Claremont Field Centre building is equipped with classrooms, a kitchen, a lounge with a wood-burning fireplace and overnight dorms, groups and businesses can use it for team-building activities and training sessions. Sports teams can also now utilize the space when they’re in the area for tournaments. With the centre’s overnight accommodations, the teams can all be together in a fun space, 8 | www.movemag.ca
and in off-time can participate in family-friendly activities organized by the centre. Harder sees Claremont as a welcoming place for all, no matter their background. She recently visited Windreach Farm, which provides educational outdoor activities for the disabled and those with special needs. She says, “One of the things we’re interested in is increasing accessibility. The building itself is already accessible, so we can accommodate a variety of groups based on their different needs, and we’d like to get the trails more accessible as well. Windreach gave us some good ideas.” Claremont held a consultation meeting with local citizens’ groups in September so they could get more feedback on what kind of programming the public would like to see and how the space can be most effectively used for their own programs. “We’d like to get people to think of this as their space, as part of their backyard,” says Harder. With its new role as a popular family destination, the Claremont Field Centre has a bright future indeed.
For more information, visit https://trca.ca/learning/facilities/claremont-field-centre/
community & lifestyle move
UPCOMING PROGRAMS AT CLAREMONT: Deck the Halls with Seeds and Berries Saturday, Dec. 3, 1 p.m. – 3 p.m.: Celebrate the holiday season by making a special gift for winter birds. Come and help make bird feeders to decorate trees on the trails. Hoot and Howl Saturday, Jan. 21, 2017, 6:30 p.m. – 8:30 p.m.: Come for a short presentation on owls and coyotes, followed by a trip into the woods.
Making History Relevant By Jennifer Weymark
a wider audience. History is made more interesting when the people we are learning about have some connection to us.
How does a history museum keep up to date and current when, by their very nature, they specialize in the past? One of the ways we do that at the Oshawa Museum is to step back and look at the past from a different angle. One of the research projects I am most proud of is our research into early black history in Oshawa. This aspect of Oshawa’s history had not been considered until 2011 when we were approached to take part in a Black History Month event. When the invitation was extended, no research had been undertaken concerning early black history. This meant that the history we were sharing did not accurately represent the community, and we felt it was time to ensure that it did.
"Simply relying on the traditional histories means that so many amazing stories are not being told."
Research uncovered the fact that 0.2 per cent of the population of East Whitby Township in 1851 was black. While not a huge percentage, still a group whose stories deserved to be told. Further research uncovered a family whose roots we traced back to 1795 in Vermont and descendants of whom can be traced to California today. The importance of this research is two-fold. When looking at the history of race relations in North America, we are able to put a local face to a large and difficult topic. We are also able to better connect with
The Oshawa Museum is continuing to look at Oshawa’s past from different angles. We have begun a new oral history project concerning what life was like in Oshawa for people who arrived here as Displaced Persons following World War II. We are working to include the experiences of these refugees when we talk about more recent waves of immigration. Are their experiences similar or different? What can we learn from the past to assist refugees today?
As you can see, one of the most important ways history museums can work to stay relevant in their communities is to continually work to tell the past from a wide variety of points of view. Simply relying on the traditional histories means that so many amazing stories are not being told and is a surefire way to find history irrelevant.
For more information, visit www.oshawamuseum.org. nothing happens until you
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move feature In 1952 with $50 in his pocket and the trade of a mason, my grandfather, Plinio Puppi, left his wife, Orsola, and two young children, Isabella and Alan, in the north of Italy to find work in Canada. He told me that he had never felt such cold as he had that first winter. And the food, well, it was definitely not Italian. On a first visit to a restaurant in Niagara Falls, he was served a whole fish on top of a plate of plain spaghetti! His eyes would bug open when he told the story, as they must have done when the plate was first placed in front of him. In 1953 my grandfather joined up with Albert Odorico and Mario Gregoris, two friends from the same region of Italy. The name chosen for their company was 3-Star Bricklayers, named after the three stars in the hockey game they loved to watch on "Hockey Night in Canada" on Saturday nights. They found small bricklaying jobs by going door to door. But it wasn’t easy. Their English was poor and they encountered a lot of prejudice. Finally one contractor gave my grandfather his first big break. His name was Harvey, the man after whom my father was named.
Harvey and his father, Plinio in the soon to be developed land on the west corner of Brock Rd. and Hwy 401.
From the G
Saaron Property Management is the company that owns th our parent company, is located. Earlier this year, o
Here, his son, Aaron, honours Harvey's memory with this Canada in the 1950s to th “What kind of an Italian name is Harvey?” people would often ask my dad. “My father named me after the guy who started Harvey’s hamburgers,” he answered. “Good thing he didn’t name me after the guy who started Wendy’s!” Dad never disclosed the true story. But the truth is that he was named Harvey (pronounced Arvy by my grandfather who couldn’t pronounce the H) after Harvey the contractor who entrusted the small crew of 3-Star Bricklayers with their first big job. 3-Star Bricklayers saved its profits and in 1967 purchased land to build their first commercial property on Martin Ross Avenue, leased for many years by RCA Canada.
Harvey and in histhe father, Plinio in the on soon Aaron, office, reflects theto be developed land on the west corner accomplishments of his father andof Brock Rd and Hwy 401. grandfather.
10 | www.movemag.ca
My uncle Alan and my dad were both on job sites from a young age. There was no hanging around swimming pools in the summers for them! Instead, from their early teens they were working on the job learning to be bricklayers like their forefathers. Their great grandfather, Guiseppe Puppi, built the campanile, the clock tower that is a prominent landmark in the piazza of their hometown, Cordenons. Dad said that he and Alan didn’t get any special treatment on the job. They travelled to work with their lunch pails in the back of a pickup truck with makeshift wood planks for seats, just like all of the other bricklayers. My grandfather was great with us grandchildren. We
each knew how special we were to him, but I think he was pretty tough on my uncle and my dad. I can’t imagine sending my son to work on a job site at 13 years of age! In the early 1970s, following the sudden loss of one of the partners, 3-Star Bricklayers folded. Metro Star Construction was created and the company continued to buy land and build northwest of Toronto. Arched doorways characterize each of their single-story commercial industrial buildings. Naturally those buildings were made with bricks, not stucco! Alan, who studied architecture at Carleton University in Ottawa, played an important role in expanding the bricklaying business. Under his guidance, the company grew to be one of the top bricklaying companies in Toronto. My grandfather was well respected for his knowledge of construction and was often consulted for his expertise. In fact, he turned down offers to partner with some of the bigger Toronto construction companies. Instead, he recognized the great contribution of his foremen upon whom he had relied while growing the business. And so, Guiliano Trevisan, and my dad’s uncle, Tito Perin, were invited into the business as full partners.
feature move favourite pastimes. Following his passing, my mum, my aunt, my sister and I visited his tennis coach, who shared some of his last words before the accident. He told us that Dad was happy; happy with his tennis game, happy with his children, proud of his daughter, who had made a go at her own business, and proud and hopeful for me, his son, who showed a knack for business, much like his grandfather.
Ground Up
With these words of encouragement, I am proud to step into his shoes in continuing the property management and to strum the strings of his guitars. Harvey's son, Aaron, standing in the same spot as his father and grandfather. It is now a successful commercial complex.
he commercial property where Graymatter Marketing Inc., owner Harvey Puppi died in a tragic car accident.
s story of his family and his business, from immigrating to he success story of today. In the late 70s the company decided to move east to develop in Pickering. The first building was constructed on Brock Road just south of the 401. My Dad followed his older brother Alan to attend Carleton University in Ottawa. He continued working for the company in the summers, but took a break for a year while studying for his master’s degree and worked as a tutorial assistant in creative writing at York University. After completing his degree, he made the decision to work alongside his dad who was managing the Pickering buildings, of which there were now three. In Pickering, my grandfather worked out of a small office with a black rotary phone and a couple of bulletin boards from which hung strings of keys and penciled in notations of tenant lease payments. In the early 90s when my dad became involved he took steps to modernize the Pickering office. He hired an assistant, Jessy Good. Together they moved the tenant files from the wall to the computer and established a successful property management model. Saaron Management Inc. is the name of the property management company. What distinguishes us from other property management companies is that we make an effort to get to know our tenants as well as their businesses, which are mostly family-run. Also, we don’t use thirdparty tradespeople. Our plumbers and electricians work exclusively for a few companies, and we employ
a small full time crew to maintain the buildings. One of our maintenance staff, Pat Guglietti, is an old friend of my dad’s from elementary school! In 2002 two buildings were constructed at the corner of Brock Road and the 401 (1044 and 1064 Salk Road), transforming that corner from an open field to a complex of buildings. It was at this time that I started to be more involved in the maintenance management in the summers. There are a couple of cinder block walls in the new buildings that I can put my name to. My grandfather passed away in September of 2005. On April 29 of this year, Dad was involved in a tragic car accident. The accident was in Florida, where he and my mother were beginning to spend more time as they approached retirement. They had just bought and renovated a condo so our family could spend time together in Florida. My dad loved talking to people from all walks of life. He was always interested in their stories. A testament to this is that there were more than 350 visitors at the funeral home. At the age of 12, when Dad picked up a trowel, he also picked up a guitar. For almost 50 years he played guitar and keyboards, and sang lead vocals in bands in Toronto and in the Pickering/Durham area. He also wrote songs and produced his own CD, which we plan to finalize. In the days before his accident, he played guitar and he played tennis, two of his
My dad was really excited about the Pickering Downtown Core Plan. He kept a copy of the booklet at home to show people. I, too, see a great potential for Pickering. In the next 10 years there will be a big increase in the population and business growth. Many people commute to Toronto on the Go train but I’ve noticed that more people are choosing to work locally. Our buildings that house local businesses help keep people in Pickering. I would like to be at the forefront of that process in much the same way that my grandfather was with his company.
Harvey was the most challenging boss I ever worked for. At times he could be laid back and funny and at other times serious and intense. He was generous to a fault, both with staff and tenants He loved to talk. I always said he talked too much and he always said I didn’t talk enough. He gave me the freedom to create the office system we have. He trusted me to have his back when he needed something. He became one of my closest friends. It was my honour and privilege to work with him and I miss him every day. – Jessy Good, assistant I was renting my studio from Harvey's dad almost from the time the building was open. He would help anyone. When I first rented the studio, he told me I would have to tile it and build the walls myself. I freaked out but when I went to the studio with the tradesperson, and it was already done. He had done everything for me without saying a word. Harvey was like his Dad in that way. He didn't want you to think he was soft, and he came across as tough and brusque. One time a toilet broke in the studio, and Harvey told me I had to fix it myself, and then he fixed it for me! He was like that with everything. – Denise Lester, former owner, Denise Lester Dance Academy
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s l l i M n n i u Q
Durham Star profifIle
By Rob Caldwell
M
ost of the big pop hits of today are not written by the singers, but rather by a handful of writers and producers. The media has called this practice the end of the singer-songwriter era, but Quinn Mills, a 17-year-old musician from Ajax, is bucking that trend. Mills, who recently signed a record deal and is working on his second release, has a rapidly growing audience and writes his own hook-filled, accomplished songs. “Most of the artists I like are songwriters,” he says, naming Stevie Wonder, Ed Sheeran, Elton John, and Scarborough’s the Weeknd as some of his influences. “I also really like a rapper named Childish Gambino – he produces his own music and I really respect that,” he adds. Despite his young age, Mills has been on the scene for a while, having first performed at age 10. “I was in a band called Broken Record with my older sister Jessica, and we used to play around town. I started writing songs seriously when I was 13 and performing by myself a year later. I was in another band called Lakeshore East with some friends and then I decided I wanted to pursue it on my own.” A self-released EP of his own songs attracted the attention of record label MP Music House, which signed him and has since sent him to studios in New York City and Nashville, where he’s recorded with veterans including Neil Young drummer Chad Cromwell, and Buddy Hyatt of Toto. The bright, upbeat “James Dean,” from those sessions, has been released as a single with an accompanying video. “James Dean” came about when he was asked to write a song to go with the phrase “Haven’t you ever wanted to be like James Dean?” He says, “I started with a little melody that sounded a lot like a 1950s musical progression and I built some verses around it and the chords came out of that.” Though he also plays piano, he says “I usually write on the guitar – it’s my favourite instrument that I play. I love it.”
“Haven’t you ever wanted to be like James Dean?”
“I usually write on the guitar – it’s my favourite instrument that I play. I love it.” Mills is using today’s technology to expand the range and possibilities of what a singer/songwriter can do. “I started off playing electric guitar,” he says. That’s changed, however. “Once I started using loop pedals [which record short instrumental passages and play them back in a loop] I found out you can do percussion on the acoustic. That really piqued my interest, so I started using the acoustic guitar a lot more in my shows.” Though most of his performances have been met with enthusiasm, some crowds have been a little tougher. While on a recent visit to New York, he played an open mic in Long Island. “When I got there, it was a really heavy rocker/metal crew and someone from Black Sabbath was running it and I asked to play. He seemed reluctant to let me on stage but finally agreed after my mom came and said hello,” he laughs. “So, I played some songs I wrote and he really liked them. It was very, very nerve wracking though.” Speaking of “The Big Apple,” Mills will be living in New York City part-time soon with his mother. “I find to really pursue a career [in music] you have to go to America. Plus, a lot of people I’m working with live in the city and there’s a lot of opportunities there. They call it the City of Opportunity for a reason I suppose!” Though his music career may take him far afield, Quinn Mills will always have a special connection to Durham. “One thing I really like about Ajax is Debbie’s Café. I’m neighbours with the owner and she let me play my first gig there. She was one of the only people who would let me play when I was younger and I’m really thankful for that.”
Check out Quinn Mills online at www.quinnmillsmusic.com. 12 | www.movemag.ca
business & education move “If men don’t call out men when we are being sexist, then we are not a part of the solution, and the problem persists.”
Let’s All
“Run Like a Girl”
By Dr. Leanne Foster
Do you remember not too long ago when the term “run like a girl” was considered a slight? Well, the Rio Olympics certainly took care of that. Our daughters can now aspire to swim like Penny, cycle like Emily, wrestle like Erica or dive like Meaghan. In fact, our sons would do well to find inspiration in these amazing young women, too. Comedian Bill Murray’s clever Tweet, “Every Olympic event should include one average person for reference” highlights just how elite these athletes are. Simply put, they are the best in the world. But media reporting continues to diminish the performance of female athletes by sexist commentary that has no place in 2016. We don’t need to recount the incidences. Just Google “sexism Rio Olympics” to find multiple accounts of what Charlene Weaving, associate professor at St. Francis Xavier University, refers to as the media’s “subtle trivialization” of female athletes. The importance of parents as role models cannot be underestimated, not just in athletics and not just for girls. And that importance is heightened in light of the media onslaught that bombards our children with stereotypical and disturbing portrayals of gender, sexuality, race and ethnicity.
Parents do not simply model winning (or in some cases, just giving it the ’ol college try!). They model actions, attitudes, opinions and courage. They model what it means to speak up when they hear language that limits or diminishes females. The question is not, do we want to be role models. That one’s not up for debate: We’re role models whether we like it or not. The real question is: What do we want to model? And perhaps equally important: Are we willing to put our own words and actions (and possible biases) under a reflective microscope? Consider tennis player Andy Murray’s correction of the reporter who congratulated him for being the first Olympian to win two gold medals in tennis, obviously forgetting the incredible accomplishments of the Williams sisters who have each won four gold medals. Or Olympic kayaker Adam van Koeverden’s respectful but firm rebuke of fellow Olympian and friend Adam Kreek’s demeaning comments about Eugenie Bouchard. Van Koeverden pointed out that female athletes certainly don’t need him to come to their defense but that the sole burden of speaking up should not fall solely on the shoulders of women. “If men don’t call out men when we are being sexist,” van Koeverden wrote, “then we are not a part of the solution, and the problem persists.” No family, however, is immune from exposure to those less-than-perfect moments. When our children are exposed to media that convey negative images, or the innocent off-hand comment from family or friends that reinforces gender stereotypes – “sugar and spice” anyone? – we must model what it means to speak up so that our daughters learn to speak up and assume their rightful and well-deserved place in society. This year, let’s all celebrate what it means to “run like a girl!”
Dr. Foster is the Head of School at Trafalgar Castle School in Whitby, an all girls’ day and boarding school for Grades 5 through 12. nothing happens until you
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GIVING E
d n o c Se tart S
By Karen Sheviak
A
PRENEUR E R S NT
It’s difficult to start a business at any time, but there are unique challenges for entrepreneurs who are over 30. Many grants and loans are available to youth, so acquiring the funding you need when you’re no longer eligible for those can be difficult. Enter the Business Advisory Centre Durham (BACD). The centre initiated the Second Start contest earlier this year with funding from the Ontario Ministry of Research and Innovation and the Ministry of Economic Development and Growth. The contest was for those 30 and older who were starting or growing a business in Durham region. Second Start involved 54 candidates going through weeks of business training on topics such as creating a business model, financials and value proposition. After the training, 30 went on to four days of pitch school, where they learned about presentation skills and how to market their businesses. Then the judging panel of business owners from across Durham decided on the 10 winners out of 25 finalists. Each received $5,000 that they could put toward any start-up costs of their business, such as building websites, marketing and purchasing software. Teresa Shaver, director of the BACD, says that the money is invaluable for new businesses. “A lot of our clients didn’t have the belief that they could really do it,” she says. “Winning that money really made a difference in terms of how they can grow, and believe in themselves and do well.”
Abounding Grace Home Care Services, Gale Salmon www.aboundinggracehomecare.com
Live Love Life Music, Roxanne Christian www.livelovelifemusic.om
Salmon has years of experience in the financial sector and is a personal support worker. She started Abounding Grace to provide compassionate home care services to the elderly, disabled adults and children, people with dementia and to those requiring end of life care at home, in a long-term care facility or in hospital. Their services offer individualized care to their clients, taking into account physical, emotional, social and spiritual needs while bringing peace of mind to families.
Christian is a skilled music therapist with more than a decade of experience in music therapy. She created Live Love Life Music to help enrich the lives of individuals through the therapeutic use of music. Music therapy can help people regulate their moods, increase their sense of purpose and improve their social and cognitive functioning. Christian uses an integrative therapeutic approach so she can determine which will give the individual the most success with music therapy.
Freckle Face Jewellery, Angie Henderson www.frecklefacejewellery.com Henderson launched Freckle Face Jewellery, and designs fashion jewellery in a variety of styles that can be personalized to reflect each woman’s unique style. Henderson believes that freckles are unique and beautiful, which is just how every woman should feel. Freckle Face Jewellery inspires women to feel confident and express who they are.
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Propose It, Deborah Senior www.proposeit.ca Senior started Propose It because she has a passion for helping businesses grow. Her extensive experience at a variety of foundations allows her to tailor proposals to meet funders’ needs. She also has a wide range of corporate experience, which she combines with her charitable knowledge to get organizations the funding they need. Propose It offers different levels of service, from complete outsourcing to proposal critique, to give you the support that meets your needs and budget.
business & education move
Step By Step Senior’s Downsizing Experts, Catherine Bossuyt www.stepbystepseniors.ca
Rag Doll Promotions & Entertainment, Stephen Boyle www.ragdollentertainment.com
Bossuyt started Step by Step to help seniors downsize while giving them and their families total peace of mind. She has more than 25 years of experience in project management, which means she can ensure that her services will be seamless, efficient and successful. They have flexible packages suited to individual clients’ needs, whether you are moving into a smaller home, apartment or a long-term care facility.
Boyle believes that there is nothing like a live music performance to leave a lasting impression at an event. He founded Rag Doll Entertainment to create the perfect live music performance for events of any size, ranging from corporate functions to birthday parties to formal weddings. The company features more than 30 musicians and 20 full bands to suit any musical taste.
Baby Gear Rentals, Tobi Williams-Glew www.babygearrentals.ca Williams-Glew went on a family vacation to northern Ontario, and had to rent baby equipment that the hotel did not supply. After learning there were no baby equipment rental companies in Durham region, she decided to start her own! Baby Gear Rentals offers rentals of baby equipment to parents who are travelling to Durham and cannot bring the gear they need. They deliver and install the equipment, so young children stay safe and parents have peace of mind on their vacation.
Middleton Interiors, Sandra Middleton www.middletoninteriors.ca If you have decorated a space, only to redo it a month down the road, Middleton Interiors offers the right solution. Middleton is a certified interior designer, and works on redecorating, downsizing and staging projects. Middleton Interiors listens to their clients carefully, and works to enhance that style, not change it, with their design solutions so your home ends up being a true expression of your personal style.
Isenor Live Mediation Services, Audrey Isenor www.isenorlive.com Isenor Live Mediation provides mediation services to corporations, families, and seniors. Instead of allowing disputes to go to court, which is time consuming and expensive, mediation offers a friendlier alternative that can help everyone meet their needs. Mediation can save you a great deal of stress, help you avoid unnecessary and high legal fees and allow you to keep your important relationships.
WebVids, Steve Boyce www.webvids.ca WebVids specializes in helping businesses boost traffic on their websites by providing high-quality online videos to market their products or services. These videos can also be used to help with brand recognition by sharing on social media.
To learn more abourt BACD's Second Start, and other programs for entrepreneurs, visit the BACD website: www.bacd.ca
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move business & education
EDUCATION, SALES, SERVICE Much has been written about business models: the whys and the hows of running a business. Things we should learn and do, as well as things we should not do. How a company and its management describe themselves impacts directly how its day-to-day operations and future will play out. And not all descriptions, as great-sounding and as well-meaning as they may be, are conducive to running a business at peak performance. When I was a public educator, Dr. Kenneth Leithwood, a University of Toronto professor, studied and wrote about school principals and how they saw themselves.* His research led to four categories: administrator, humanitarian, program manager or systematic problem solver. My purpose here is not to provide an in-depth report on his research, but rather to state that all of those categories or profiles have their place, but not all are created equally for effective school management. The same can be said for business owners, managers and supervisors. Thinking of oneself as the boss or administrator, the kind that has little involvement with the daily work of the business, including customers, is not recommended. Many businesses have gone under because of this image and practice.
Three Words to Guide Your Business By Kyoshi Bob Burnett, M.Ed.
Short and long-term success demands that managers and owners not only perform their administrative duties but also deal with clients in a professional, educational, and caring manner. Clients don’t care that you have the best organized office in the world or the trendiest décor. They want to be actively listened to and treated professionally. They want to be educated about your product or service, and they want to be looked after when you have their money. In other words, they seek value; they seek a total service package. There’s much truth in the "you get what you pay for" statement. As we move into another fiscal year and set new goals and procedures, the words education, sales, service should not be far from our thoughts and methods. *Dr. Kenneth Leithwood & Dr. Deborah Montgomery, The Principal Profile, OISE, 1986
Bob Burnett is the owner and chief instructor at Greater Durham Self-Defense and president of Nayoko Education, Inc.
ALL IN THE FAMILY
By Move Staff
Starting a business, and ensuring it stays successful, is a challenge at any time. But when that business involves your family, the difficulties, and joys, can reach a whole new level. That’s just the case with Bessada Kia in Pickering. Three generations of Bessadas work at the dealership: owner Joe Bessada and his wife, Marcelle, the general manager; Pauline, the oldest child, is the marketing manager; Misty, their youngest child, co-manages the service department; Joshua Bessada Roadhouse became the face of their ad campaigns in 2014, and Mikayla Bessada Roadhouse started working there two years ago part-time. Pauline has this to say about running a family business: “No one cares more about the success of Bessada Kia than we do. Misty and I grew up with parents that worked extremely hard. Dad worked evenings and weekends. Mom somehow managed to have a successful and very busy career, but was there 100% when she needed to be. That instilled the same values in us. We are proud to have our name on the 16 | www.movemag.ca
building, and we do our best to reflect that in our service because we care. Dad always tells us he would never sell a car that he wouldn’t sell to one of his daughters. As a family, we are passionate about everything we do. "There are challenges though. Owning a family business makes family vacations hard. We take work home with us. Disagreements happen, but each member is working in a different segment of the business. No one is competing with another - there is a synergy and we add value to each of our departments. "Honestly, there is not much balance between work and family life. The siblings, now that we are all grown, just know that the dealership keeps Mom and Dad there most nights and weekends. We try to organize a weekly dinner but occasionally work commitments take priority. We know that weeknights and Saturdays are not the right days to plan a party!”
For more information, visit www.bessadakia.com.
health & wellness move
D E C O D I N G
Annie Parker Living with Genetic Cancer By Karen Sheviak
Today, it seems like we’ve always known about a genetic component to cancer. But the reality is that it has only been 22 years since the BRCA gene mutation was discovered. Before then, even when many women in one family were getting and dying of the disease at a young age, doctors would often simply say that it was just “bad luck.” That’s exactly what happened to Annie Parker, who lived in Durham Region for 16 years but now resides in Brampton. She was only 14 years old when her mother died of breast cancer in the 1960s, then her sister passed away from the disease in 1978 before her 40th birthday, and a first cousin died of breast cancer the following year. “It was all around me. I found it very difficult to put it down to bad luck that our family had so much tragedy,” says Parker. Parker became a little bit paranoid, almost a hypochondriac, believing that she, too, would get cancer. “I went to the doctor for every hangnail,” she says. “They would say, ‘No, you don’t have cancer. It’s not something that can be passed down from generation to generation.’ Which at that time was thought to be true.” Before long she was diagnosed with breast cancer at just 29 years of age. Then she survived stage 3 ovarian cancer in 1988. Then in the early 1990s, she got a call from her oncologist at Sunnybrook. Parker was one of the first people to have such an extensive family history of cancer in her practice. “I had had conversations with her about my feelings [about her family’s cancer being genetic], and she said ‘Well, today I can tell you that you’re right. There is something called the BRCA 1 or 2 gene.’”
"It wasn’t bad luck. There really was a medical reason why a lot of my female family members were passing away."
Parker says she was “elated” when she learned of the gene’s discovery. “I didn’t want to say, ‘I told you so,’” says Parker. “But through all my sorrows, it really was true that it wasn’t bad luck. There really was a medical reason why a lot of my female family members were passing away.” Soon after, she was one of the first females in North America to be tested for the BRCA gene. Parker tested positive for the mutation, as did her brother. Her mother’s sister tested negative. She beat cancer (it was discovered behind her liver) a third time in 2005. Hoping to help others who have a genetic history of cancer like she did, she began working on a book about her life story. Then in 2010, she was introduced to director Steven Bernstein, who became interested in turning her story into a movie. That movie became Decoding Annie Parker, starring Helen Hunt, which was critically acclaimed and won awards at several film festivals. Parker says the process of creating the movie and dealing with the publicity was surreal. She is happy Decoding Annie Parker was successful because it gave her the opportunity to help other people. Her current passion is to start a foundation, but because there are so many out there, she wants one under her name to be a little different. “I want to educate and empower women,” she says. “I did not have that empowerment. Doctors were like God back then. You were told that this is what you have to do or you will die, and there was little access to research, no internet, no social media, nothing.” Parker is happy that things have changed so much for cancer patients nowadays. “There are so many go-to organizations now that nobody needs to feel the loneliness that I felt. When you are first given that diagnosis, you feel alone and there still is that feeling of ‘I am going to die.’ Cancer just seems to be the one disease where when you are told you have it, your whole life turns upside down. It’s not just about the patient; it’s about the caregiver, it’s about the family, it’s about the children, it’s about everyone.
For more information, visit www.annieparkerbook.com.
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move health & wellness
Dealing with That Time of the Month Is, Well, Easy! By Stephanie Hinds
Easy. is a company that delivers organic pads and tampons to your doorstep for just $45 every three months. Included in the cost is a donation to the ZanaAfrica Foundation and a Soul chocolate bar. “If anything should be delivered, it should be a product like this that’s not necessarily wanted, but needed on a recurring basis,” said Alyssa Bertram, the founder. The idea for Easy. came from dealing with the hassle of going to the store every month. The idea to sell organic products, however, came from doing research on the ingredients in mainstream brands and products that she and most women buy from local drugstores.
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“Studies show that these products contain dioxin, a highly toxic chemical compound produced as a by-product of bleaching and a known environmental pollutant,” says Bertram. “These products may also contain synthetic fibres that lack integrity and can shed in the vaginal walls, leading to an increased chance of vaginal infections.”
graymatter
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travel advertise Her research also exposed her to the harsh reality of how women all over the world deal with their periods, which led her to incorporating donations to the ZanaAfrica Foundation. On average, one million girls can’t go to school because they lack access to sanitary pads. “ZanaAfrica Foundation has created a sustainable model, supporting 21 communitybased organizations throughout Kenya to deliver pads, underwear and health education to girls.”
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And despite the success – and name of Easy. – it hasn’t been easy. “I had an attitude of ‘I’ll get around to it.’ That’s the biggest lie we tell ourselves. The truth is, I would’ve never gotten around to it. I would have watched someone else do it and told people ‘you know, I thought of that.’”
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travel advertise But beyond the difficulty, Easy. has changed Bertram’s own relationship with her period. “I feel much more aware of it,” she says. “I’m learning to embrace menstruation as a beautiful (though at times annoying) part of being a woman and to explore how this monthly occurrence fits into my life rather than trying to hide it.”
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Cramps, Moodiness, Cravings...
All Signs of an
y h t l a e h Un
She doubles over in pain, her insides feel twisted, she holds her breath momentarily as her hormones wreak havoc. She curses and sobs simultaneously and occasionally is silenced by a splitting headache. Her tender breasts and abdomen bulge with water retention to the point that she believes she may possibly be pregnant. Ladies (and gentlemen), this is what many women passing you in the streets experience on a monthly basis. Unfortunately, it has become commonplace in society and therefore accepted as normal. Myth buster: this is not a normal, healthy menstruation! Due to similar experiences shared among women, this reality is justified and commonly remedied with the oral contraception pill or pain-killer medication. Although these scientific advances have given us the power to continue pounding the pavement despite physical turmoil, we are neglecting to take advantage of the insight granted to females monthly about their internal health. What is a healthy period? An optimal period occurs without prominent PMS. In fact, you should not even be aware that your period is near, due to the absence of any physical symptoms! Bleeding most commonly will begin when urinating or defecating due to the bearing-down motion that naturally occurs. There should not be any cramps, although there often is a sensation of heaviness in the pelvis. Bleeding should have a consistent flow of bright red blood for five consecutive days, typically accompanied with slight fatigue. Fatigue can be combatted by ensuring adequate iron stores are available in the body, by assessing ferritin levels in the blood and attaining a minimum level of 60. There should not be any mucous before or after a period and clots ideally are non-existent. Acne may appear during ovulation (approximately day 14), prior to or during menstruation. However, the lesions should be superficial, remedied within two days and small in diameter. Does that sound like a dream to of you versus the nightmare the majority of women experience? The contrast is drastic, and as a result we can see how the undesirable symptoms are indeed messages from the body asking for support before it potentially develops into something more debilitating. For example, women suffering from polycystic ovarian syndrome (PCOS) commonly have cystic hormonal acne. And if PCOS is left unbalanced, it has been shown to be linked to difficulties conceiving. Extreme menstrual cramps have been shown to be exacerbated by excessive consumption of sugar and alcohol in the previous month, which causes increased
Period By Dr. Kate McLaird, ND
inflammation. Although each symptom may have several contributing factors, it is the responsibility of your integrative doctor to uncover the underlying imbalance. We live in a high-intensity, fast-paced society in which we tend to ignore symptoms that do not impose on our exterior appearance or prevent us from participating in an activity. In the case of PMS, these symptoms are usually only experienced for a few days every month and are then neglected and forgotten as soon as they pass. Pay attention to your beautiful bodies ladies; they have more innate wisdom than is known. If you battle significant hormonal symptoms, I would recommend seeking professional guidance from an integrative medical doctor or naturopathic doctor. With their expertise, you will untangle the hormonal imbalance rather than palliate with a band-aid approach using analgesic medication. I have two main components to basic hormonal health which you can implement at home to get started. First, support your liver, the main organ for hormone processing, by starting your day with ½ lemon squeezed in a small glass of water, including cruciferous vegetables regularly into your daily diet and incorporating gentle liver cleansing herbal teas such as milk thistle. Second, digestion needs to be in tip-top shape. Ensuring adequate fibre is essential, and my favourite to include is two tablespoons of freshly ground flaxseed daily, which serves to bind to excreted estrogens in the stool to prevent re-circulation of “garbage” back into the body and ensure regular waste removal. As a naturopathic doctor, I commonly address hormonal issues with a high degree of success in practice and without harmful side-effects. It’s truly possible to feel like the wonder-woman you are without relying on medication.
Dr. Kate McLaird is a naturopathic doctor who is eager to help you better understand how evidence-based natural medicines can help you reclaim your health. She practices in downtown Toronto and in Durham region. For more information, visit www.drkatemclaird.com
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move food & travel
move recipe:
Carrot Cake Ingredients: 2 cups all-purpose flour 2 tsp cinnamon 1 1/2 tsp baking powder 1 1/2 tsp baking soda 3/4 tsp salt ½ tsp nutmeg ¾ cup granulated sugar ¾ cup brown sugar 4 eggs 1 cup vegetable oil 1 tsp vanilla 3 cups grated carrots 3/4 cup pecans, chopped and lightly toasted Icing: 1 package (8 oz) cream cheese, at room temperature ¼ cup butter, softened 1 tsp lemon juice 1 tsp vanilla 1 1/2 cups icing sugar (approx.)
This moist, rich carrot cake is a classic take on an ever-popular recipe. The cream cheese icing is not too sweet, adding just the right touch for any occasion. Grease and flour 13- x 9-inch metal cake pan; set aside. In large bowl, whisk together flour, cinnamon, baking powder, baking soda, salt and nutmeg. In separate bowl, beat together granulated and brown sugars, eggs, oil and vanilla until smooth; pour over flour mixture and stir just until moistened. Stir in carrots and pecans. Spread in prepared pan. Bake in centre of 350 F (180 C) oven for 40 minutes or until cake tester inserted in centre comes out clean. Let cool. Icing: In bowl, beat cream cheese with butter until smooth. Stir in lemon juice and vanilla. Beat in icing sugar, one-third at a time, until smooth, adding more to obtain correct consistency, if necessary. Spread over top of cake.
Tips: The unfrosted cake can be covered and refrigerated for up to 2 days or frozen (wrapped in foil) for up to 2 weeks. Once the cake is frosted, loosely cover in plastic wrap and refrigerate for up to 1 day. To make this cake extra-special, garnish with grated coconut, as in our photo, or chopped, toasted pecans.
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Eating for the Season;
food & travel move
By Andrea Miller MHSC, RD
Healthy Eating Tips for Fall. Dashboard dining For those with early morning starts, or those in need of healthy meals in a hurry before dropping kids at after-school activities, keep a few healthy snacks in the car. For early risers, keep fresh fruit (apples, pears), dried fruit, high fibre granola bars and nuts in the car. Add a yogurt or a homemade smoothie in a to-go cup on your way out the door. When your kids need to get to after school activities quickly, keeping a cooler in the car packed with hummus, individual cheese portions, hard cooked eggs, fresh fruit, cut-up raw veggies, crackers, pita bread, water and an ice pack can save you from the fast food drive through.
As the days get shorter and the evenings become cooler, it is important to start thinking about how our eating changes as the seasons change. Fall brings wonderful, seasonal fruit and vegetables, as well as many food-related challenges, including finding time for a healthy breakfast while getting everyone out the door on time, preparing nutritious school lunches and scheduling meals around a multitude of after-school and evening activities! Here are a few tips to navigate nutrition while working around busy fall routines. Plan, plan, plan! Meal planning can be one of the best ways to eat well, save money and manage time on busy weekdays. Use the week before the kids are back to school to pick up new lunch gear - lunch boxes, ice packs, lunch and snack containers and water bottles. Next, plan a few meals to help get everyone into the fall routine. Use these steps, to get started:
1. Post an ongoing grocery list where it’s easy to see: add items to the list as you run out.
Lunches and snacks Get the kids involved. Make a list of healthy lunch options, and be sure these foods are on your weekly grocery list. Buy pre-cut fruit and veggies to save time. Include one food from each food group in lunches; include a choice from two food groups for snacks.
2. List your favourite seasonal meals ideas.
• Use the list as an idea starter. Keep it to use again.
• Write down the shopping list for each recipe.
• Try something new each week.
Grain Produc ts
3. Keep the pantry well-stocked with healthy basics. 4. Keep it simple; plan easy prep meals (such as soup and sandwiches) for busy evenings. 5. Include at least one serving of vegetables and/or fruit with each meal.
Meat & Alternatives
Hard cooked egg Tuna, salmon or chicken salad flavoured with: curry, onions, light mayo, pickles, apples or dill Turkey slices Hummus (tahini and ground chickpea dip) Refried or baked beans Steamed soybeans (edamame)
Go Slow Get out the slow cooker and batch cook soups and stews. These make for quick, healthy dinners and can be pre-portioned and frozen for lunches. Re-stock the pantry Keep frozen fruit and veggies on hand, along with canned fish, dried beans and lentils. These can be used to pull a quick and healthy meal together a snap. Continue to eat seasonally Continue to visit your local farmers market for seasonal squash, kale, onions, potatoes and corn.
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Tortillas, flatbread , naan or pita brea d Cold or hot cereal English muffins Oatmeal muffins Pasta, brown rice, couscous, quinoa Whole grain crac kers
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Batch cook for breakfast and snacks Homemade muffins and breads make great additions to breakfast and snacks. Make ahead and freeze, for busy mornings. Homemade fruit crisps and “omelette muffins” can also be made ahead and packed for breakfast, lunch or snacks. A little meal planning, some batch cooking and creative dining can go a long way toward helping your family eat healthy, whether it's lunch at school, a quick dinner at home, or snacks for between soccer practice and piano lessons!
For more information, visit www.amillerrd.ca or email andream@live.ca.
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