“Each day of our lives we make deposits in the memory banks of our children.” - Charles R. Swindoll
When we decided we were going to try to have kids, and then finally got pregnant, I recall many family and friends saying, “Well, I guess you’re going to really have to slow down now”. Less travel, more stay at home. Less dinners out, more cooking and prepping. Less dreaming and planning, more scheduling and doing. Yes, we had to make some adjustments to account for the new member of our family, and then again with our second child a couple years later. But we discovered that we could still live a fly-by-the-seat-of-our-pants life of adventure and fun, with just a few extra items to pack along. It just wasn’t that difficult for us, and the kids learned to sleep and find interesting things wherever we went.
A few years ago, when we decided to take the kids out of school, pack our bags, and head to Spain for a few months, we heard people say “Why do it now? They’ll never remember anyway.” But years later, our son still reminds us of a place or a time on that trip that we have long forgotten, even though he was only five at the time. Even when they don’t remember details or names, they remember the feeling of the trip. New languages, new cultures, new people. Our son learned
CONTEST
to approach new friends, and they both became interested in history and art where they hadn’t been exposed before. They learned a curiosity that still exists within them today.
Kids love routine, that’s for sure, but they also love discovering new places, asking questions, and exploring. As a family, this has been an invaluable part of our growing and evolving.
In this issue, we share some our favourite getaways in the annual Family Travel & Adventure Guide, in the hopes of inspiring your family too! We also include our annual Summer Camp feature, where we hear first hand about a campers’ first overnight camp experience.
We’re so lucky to have Alyssa from Nourished.ca to share updates on the new Canada Food Guide, including great ideas on how to incorporate the changes into your everyday meals, and she shares another amazing recipe to help you get started.
Wherever you go this year with your family, make it an adventure they’ll remember forever. Enjoy!
Win a Family Package to FlyOver Canada and Experience FlyOver America 2 adults + 2 children tickets. Value $189
Glide, dive, swoop and soar over some of America’s must-see destinations including Hawaii, Alaska, and New York! This exhilarating 10-minute flight ride showcases 25 incredible locations in a way you’ve never seen them before. Make the most of your visit by experiencing FlyOver Canada and FlyOver America back-to-back.
First, experience FlyOver Canada, a journey of discovery from coast to coast across Canada. Then, stay seated to glide, dive, swoop and soar over the heart of some of America’s most beautiful landscapes, for a total ride time of 17 minutes! The event runs from March 1 – April 14.
Enter online at www.westcoastfamilies.com/contest
Deadline to enter: April 1, 2019
KIDS AT CAMP
What Is It Really Like At Summer Sleepaway Camp?
by Olivia Vance
Q1: How old were you when you first went to camp?
A: I was 9 years old the first time that I went to camp which was Webb’s Holiday Acres, I enjoyed it a lot so the next year I went again, except to Camp Elphinstone. I enjoyed Camp Elphinstone even more than Webb’s Holiday Acres so I decided that this year I am going to go there again, I am now 11 and I am already signed up to go to camp this year. I am really excited to go!
Q2: What were you most excited about that was at the camp?
A: For the first time at Webb’s Holiday Acres I was really excited about being able to try
one week without my parents and it ended up being bucketloads of fun. When I went to Camp Elphinstone I was really excited about the high ropes courses and going sailing. The sailing turned out to be great! But the high ropes were not my favourite because a lot of it was standing there waiting for my turn. One time, I waited in line, helping and watching other people do the course, and I never even got to try it because there was not enough time.
Q3: What was the biggest surprise about going to camp?
A: I was expecting there to be campfire every night but it was only on the first night and the last night.
Q4: What was your favourite time of the day at camp?
A: My favourite time of the day was either dessert (because what kid doesn’t like dessert?) or game time which was right after dinner. At game time we played a BIG game with everyone at camp and did something outdoors like “Capture the Flag” or “Manhunt”.
Q5: Was there anything about camp that you didn’t like?
A: At Webb’s Holiday Acres the one thing that I didn’t like was the fact that at 8:00am you had to get out of your cabin and then at 9:00am was breakfast, so I just didn’t like that there was such a big span between wake-up and breakfast because sometimes you got really hungry. At Camp Elphinstone the one thing that I didn’t like was the high ropes because there were so many people doing high ropes and only one course so a few people (including me) didn’t get a turn.
Q6: What would you say to somebody going to camp for the first time?
A: I would tell them not to be scared, because being scared just brings longing for your family and homesickness. They should also know that, in my opinion, going to camp is a lot more fun without a friend because you are more free to do whatever you want. If you want some company along to stay with you so that there is someone from your home there you can bring them, but I would say to them that they do not have to stay with their friend the entire week.
Q7: What is the one thing that you couldn’t do without at sleepaway camp?
A: Bug spray. I could not go a day without bug spray. There is so much adventuring outdoors and especially in forests and where there is forests, there is usually mosquitoes and other types of annoying bugs. I also would not be able to go without a bathing suit because I ended up spending a lot of the time that I was at camp wet, either showering, or going in the ocean, or canoeing. Everyday there seemed to be something in the water. So if I had not of brought my bathing suit I would be sitting out a lot of the time I was at camp, and everyone else would be in the water. As a matter of fact I would bring three or four bathing suits because otherwise if one was wet, it would be a bit uncomfortable to put on a wet bathing suit.
Q8: What is the best part of camp?
A: You’re free to do whatever you want. It’s fun to experience a week without parents!
Check out the online Camp Guide for full listings and more resources at www.westcoastfamilies.com
WESTCOASTFINDS
1) Oculus Go VR Headset
Don’t feel like getting dressed up for a night out? Well with the Oculus Go VR headset, you can watch live concerts, movies, sporting events, or even just your favourite TV shows, from the comfort of your home. With crystal clear optics, and state-ofthe-art 3D graphics, your personal headset will make you feel like you’re in the centre of the action, right from your couch. www.oculus.com/go | $270
2) bbluv Sölar Baby & Toddler Sunglasses
Let’s face it, there are few things cuter than a baby in sunglasses, but the stylish Sölar shades by bbluv aren’t just worth wearing for the cute photo ops, they offer optimal protection against UV rays too. Available in 3 colours (aqua, lime, and pink), these sunglasses are reversible and polarized for better clarity and comfort. Fashionable and functional, these sunglasses are a must for the summer months. www.cariboodistribution.com | $22
3) bbluv Näj Life Jackets For Kids
This is the best accessory for parents who want their kids to learn how to swim. Quick and easy to put on, and warm and comfortable for young kids, these life jackets are perfect for learning to swim, or just splashing around! www.cariboodistribution.com | $35
Go Off the Beaten Path and Enjoy the Outdoors in Southwestern BC
by Andrea Vance
Since the opening of the Coquihalla Highway in the 1980s, many of the tourist areas in Southwestern BC became left in the dust, in favour of the more easily accessible areas.
This summer, we decided to ditch the #5 and head along the roads now less travelled to see what we could find. What we discovered was was a historical treasure with breathtaking scenery.
We did some research, looking for a destination where we could stay in our RV trailer and enjoy the outdoors, and still have the experience of a true guest ranch. We stumbled on Kayanara Ranch and knew we had found just the spot.
It’s a fairly long drive at five and a half hours from Vancouver, but the landscape and history you pass along the way make the drive completely worthwhile. Historical Yale, Lytton, Spences Bridge, and Cache Creek are just some of the hidden gems to discover along the way. Anyone who grew up in Southwestern BC will remember these as places as summer stops, driving and exploring on your way up to Kamloops, Banff, or beyond.
Driving this route means taking Highway 1 as it meanders along the Fraser Canyon, and the scenery is absolutely spectacular. We were smitten with the historical ranch houses and old churches perched on hills overlooking valleys and the mighty Fraser. The highway is not always for the faint of heart, as the roads are narrow and winding in many spots - but that’s part of the appeal.
As we drive through 100 Mile House, we turn off to head towards Canim Lake and the Kayanara Guest Ranch. It’s a little further than we had anticipated along this dark road, and we’re happy the moon is bright to light our way. Already, we can tell we love this part of BC, known as the Cariboo Chilcotin region.
We pull through the Kayanara gates at about 8pm - easy to find, even in the dark. We find our RV site with no problem, and right away, owners Daniel and Cornelia are walking out to greet us. They are lovely, having moved here from Switzerland, after buying the ranch that is 220 acres of forest, river and pasture. We choose a spot that is easy to pull into and are greeted by two beautiful horses in the pasture next to us. The kids are in heaven.
The next day we explore - and there is so much (and so little) to do. There is no cell
service here, and the wifi is spotty, forcing us to unplug and relax.
During our three nights at Kayanara, we found beautiful adventures. We rode mountain bikes around the trails and up the road to a viewpoint of Canim Lake. We took the kids on a guided horse ride through the forest trails.
The kids played on the playground and made up games. They watched the horses and cows for hours every day. We even spotted a couple of red foxes that live in the cow pasture! We climbed hay bales, and played horseshoes. We fed chickens,
and watched the horse’s shoes get changed. There was no planned entertainment, yet there was no shortage of things to do. It was calm and exhilarating at the same time.
A highlight was the day we decided to take a canoe trip down Eagle Creek. Daniel drove us in the “PapaMobile” (named by his granddaughters) and a side-by-side ATV with the canoe towing behind. We made our way along the bumpy main trail through the forest to a spot along the back of the property where we could put the canoe in the creek.
It was just us - two kids and two adults, paddling and relaxing for more than an hour of a winding, peaceful river. Where the winding river passes the main resort, you can stop and end your paddling cruise, or you can continue on to Canim Lake and paddle a few kilometres up the shoreline to a resort where Daniel will meet you with the truck to take you back to the ranch. In warmer, nicer weather, we would have really enjoyed this extra portion. On this day the last hour was a challenge for all but we persevered the choppy waters and ended the day on a high note.
Kayanara is set up for guests to bring their own food for preparation in the cabins or RVs - with one exception. Daniel and Cornelia prepare a gorgeous breakfast buffet with eggs, bacon, cereals and fruit that is worth visiting at least one morning.
Whether you bring your own RV, rent one of the beautiful cabins, or stay in one of the suites, this place will expose its magic to you one layer at a time. The Cariboo-Chilcotin area is filled with history and amazing landscapes, and Kayanara fits in perfectly. From the rolling hills to the 19th century Hudson Bay Company cabin, to the horse roaming the grounds, to the foxes in the fields, the ranch is full of surprises and beauty.
Speaking to Daniel one day, he told us that most of his guests come from Europe and afar. We’re thinking now that you’ve seen a glimpse of this place; you’ll want to visit too.
What to do at Kayanara Ranch:
Horseback riding • Canoeing • Kayaking
What to know before you go:
There are few facilities nearby, so bring everything you will need for meals and beverages.
The clubhouse has lots of movies to watch if you’re looking for a little entertainment one evening.
The river trip is well worth it, but only continue past the resort and onto Canim Lake if you are up for a bigger adventure.
The wifi is very spotty, and there is no cell service. Be prepared to unplug.
www.kayanara.ch
TOP FAMILY GETAWAYS
And Where to Go Instead
by Bianca Bujan
Here in BC, we love our winter weather - skiing the slopes of our local hills, tossing snowballs and building snowmen in our front yards, and warming up with hot cocoa on chilly evenings. But as the snow melts and we head into March, most of us are ready to feel the sun on our faces once more.
By the time the winter weather begins to warm, families are in a frenzy to find some fun in the sun, but figuring out where to go can be a challenge. While your friends are travelling to the top hot spots this spring, escape the crazy crowds and inflated prices and head to these warm-weather getaway destinations instead.
TOP BC GETAWAY: VICTORIA WHERE TO GO INSTEAD: PARKSVILLE
Featuring harbour views, quaint shops, and a diverse range of dining options, BC’s capital city is a popular place for Lower Mainland locals looking for a close-to-home getaway. But just over a two hour’s drive from Victoria’s Swartz Bay ferry terminal (or only 30 minutes from Nanaimo), you’ll find the city of Parksville
There’s so much family fun to enjoy in and around the Parksville area. Gaze at the “goats on a roof” at the Coombs Old Country Market, take a hike through Cathedral Grove (located in MacMillan Provincial Park), which boasts an accessible collection of the biggest and oldest Douglas firs in Canada, creep through the caves at Horne Lake Caves, or simply stroll along the endless sand beaches during low tide and enjoy the wonderful West Coast views.
TOP US GETAWAY: LOS ANGELES WHERE TO GO INSTEAD: VENTURA
Drawn by Disney, many families opt for LA when visiting the US, but there are so many beautiful beachfront getaways along the coast of California that provide fun for the whole family - and for a fraction of the price.
Venture beyond LA and head to Ventura County Coast, where you can enjoy a beachy break without the big spend. Comprised of the charming towns of Ventura, Oxnard, Camarillo and Port Hueneme, and only a one hour’s drive up the coast of California from LA, Ventura County Coast is a quiet oasis that is more than worth the trek.
Spend a day at Ventura Harbour Village - the go-to spot for beachfront eats, where you can satisfy your sweet tooth and snap an Insta-worthy photo of the one-of-a-kind taiyaki cone from Coastal Cone Ice Cream. Take a spin on the indoor carousel, play some oldschool arcade games, and shop along the boardwalk. Then, catch a wildlife cruise that takes you from Ventura Harbour to Anacapa Island, where you can spot harbour seals, dolphins, sea lions and a wide variety of whales along the way.
TOP CARIBBEAN DESTINATION:
DOMINICAN REPUBLIC
WHERE TO GO INSTEAD: BARBADOS
The Dominican Republic is best known for its beautiful beaches and affordable all-inclusive resorts, but if you’re looking to venture beyond the beach and truly immerse yourself in the culture and cuisine of the Caribbean, head to Barbados instead.
Barbados may be a much smaller Caribbean island, but the region has a big personality. Get a taste of the “culinary capital of the Caribbean” with a local food tour through Bridgetown with Lickrish Food Tours, where you can sample all of the Bajan dishes loved by locals, while learning about the history of the island. Explore the unique limestone caves at Harrison Caves, and then hop on a Barbados Fishing Charter tour and roam the ocean while watching locals reel in the catch of the day.
TOP MEXICO DESTINATION: CANCUN
WHERE TO GO INSTEAD: XPU HA
Avoid the spring break crowds of the popular Cancun resort strip and head an hour and a half out of town to the beautiful beaches of Xpu Há, located along the Mayan Riviera in southeastern Mexico.
Sandwiched between Playa del Carmen and Tulum, Xpu Há is home to the Barcelo Maya Grand Resort - a world-class, all-inclusive beachfront resort that has something for everyone, including an on-site amusement park and go-kart track, waterslides, and 2kms of fully-private pure sand beaches. Venture off the property and take a dip in Cenote Hubiku, one of the biggest and most beautiful sinkholes in the area. Take a tour of the pyramids in Chichen Itza, and marvel at the mayan ruins that sit on the site, a historical landmark that is over 1,500 years old.
TOP HAWAII DESTINATION: MAUI
WHERE TO GO INSTEAD: KAUAI
Many West Coasters make Maui an annual vacation spot, and it’s no wonder why with the laid-back lifestyle, miles of beaches, and palate-pleasing food options. But for those who are looking to leave the crowds behind and experience Hawaii in a more adventurous way, Kauai is the place to stay.
Known as “The Garden Isle”, Kauai is rich with horticultural havens. Take an immersive tour through Allerton Garden, the filming location for such Hollywood hits as Jurassic Park and Pirates of the Caribbean. Sail past waterfalls, lush valleys, 3,500-foot-tall cliffs, gaping sea caves, and private beaches on a catamaran snorkelling tour along the Nāpali Coast, and then jet over the jaw-dropping, jagged cliffs that line the island on a helicopter tour, soaring over Waimea Canyon (known as “the Grand Canyon of the Pacific”), and counting waterfalls as you fly over acres upon acres of untouched landscape.
BELLEVUE
A Beyond-The-Border Escape
by Andrea Vance
A fun-filled family getaway that isn’t a long drive, and won’t break the bank, Bellevue is a vibrant, modern city surrounded by rolling hills, lakes, and outdoor recreation. This is the gateway to Puget Sound, where you can wander through Woodinville Wine Country, shop and dine downtown, or explore the surrounding parks and beaches.
WHERE TO STAY
The Hyatt Regency Bellevue is a fabulous, family-friendly hotel that will appeal to everyone. The rooms are gorgeous, and the lobby is impressive. The staff were great with the kids, and we felt welcome as soon as we walked in. We enjoyed a junior suite with an attached bedroom, which is a great setup for kids who have earlier bedtimes. This hotel even welcomes pets! There is a large indoor pool and fitness centre, but we didn’t even have a minute to check it out since we were so busy with our Bellevue adventures nearby. This hotel property was connected to the Bellevue Collection - Bellevue Square, Lincoln Square, and Bellevue Place, providing lots of shopping, restaurants, and entertainment options without even stepping outside.
Tip: Stay in a hotel near the downtown core to enjoy car-free adventures all weekend long. www.hyatt.com
WHAT TO DO
Go Bowling at Lucky Strike Lanes
This is no ordinary bowling alley. Lucky Strike Bellevue includes 16 lanes of luxury bowling with full food and cocktail service, WiFi,
big screen TVs, and modern décor and seating. On the weekends, there’s dancing and DJs, and the arcade has more than 110 games to play, including motion simulators and fighting pods, alongside classic games like Pac Man and air hockey. This is a playground for all ages! Open til midnight, but it is 21+ after 8pm for the bowling, and after 10pm in the PowerPlay arcade.
Tip: Save up your points from winning at the arcade to spend at the rewards counter www.luckystrikesocial.com
Visit Kelsey Creek Farm
Home to ponies, sheep, goats, chickens, pigs, rabbits, and waterfowl, this farm started back in the 1930s, and it’s just a few minutes from downtown Bellevue. This piece of paradise is a must-do if you’re visiting the area with kids (or even without), and want to spend some beautiful time outside. There are trails for walking, animals to visit, and lots to learn. We visited off-season in the late Fall, so things were a little quieter, yet we still managed to spend a couple of hours roaming the grounds, finding hidden treasures and fresh air. You can join tours, farm classes, or day camps during the Spring, Summer and Fall seasons. This truly is a treasure in Bellevue.
Tip: Bring your own water bottle and snacks. There are no food or drink offerings on site. www.farmerjayne.com
Check Out KidsQuest Children’s Museum
This museum is just around the corner from downtown, with lots of parking in the nearby lot (if you get there early enough), and on the street. We could have walked here easily from our hotel. This attraction is full of exhibits and program fun for kids, especially for children aged 1-10 years old, and everything is hands-on. The adventure starts with the Atrium Climber, with ropes and webbing that take you three stories up until you reach the gorgeous Cloud Basket for playing and lounging. Parents, you’ll want to climb up too! We explored the water room, the city scape, and the transportation room, plus the outdoor space where you can stack and build with giant foam blocks. We had two hours here and the kids were still not ready to leave.
Tip: Bring your own water bottle and arrive early to avoid the crowds. www.kidsquestmuseum.org
Reach for the Sky at iFLY
Located about 20 minutes south of Bellevue, this spot was well worth the drive. One of the kids in our group was SO excited to go, and the other opted out before we even arrived, but by the end, both of them didn’t want to leave! The whole visit is about two hours long, starting with an orientation that takes you through the rules and safety information you’ll need. Unlike many orientations that often feel redundant, you will want to pay attention to this one to understand the hand signals, the instructor tips, and the steps involved to fly. The flying is only one minute long, and you get two flights with your introductory package. It sounds fast, but it really is enough time to get a feel for the flight, and it can tire you out quickly. The instructor is with you the entire time, helping to guide you to get the best out of the experience.
Tip: Ask for the high flight, where the professional instructor takes you for a ride high up into the wind tunnel. Arrive early to watch the instructors put on a show. www.iflyworld.com
WHERE TO EAT Vivo53
With wood-fired pizza made from scratch, and signature pastas made in the theatre kitchen, the menu is sure to please. The setting is warm and authentic, making the whole evening feel like a fabulous night out. Gluten-free and vegetarian options are available.
Tip: You have to try the INSANE SUNDAES. Words can’t do these justice, and one will satisfy the whole table. www.vivo53.com
Lunchbox Laboratory
As a family full of burger fans, we were really looking forward to this dinner, and it did not disappoint. The milkshakes are hand spun with real ice cream, and you can even spike them with Kahlua, Irish Cream, or other liqueurs, or try one of the Boozie Shakes for fun - it’s a good thing you can walk back to the hotel! The burgers are served on organic buns, and feature Kobe beef, with options for veggie, fish or chicken eaters too. For average or smaller eaters, you can easily share a meal, or plan to share so that everyone can try a different burger to taste them all!
Tip: Explore the Happy Hour menu, available from 3pm - 6pm each day, with many options just $5 (USD)! www.lunchboxlab.com
For more information and resources on visiting Bellevue, head to www.visitbellevuewashington.com
PALM SPRINGS
5 Kid-Friendly Places to Stay
by Andrea Vance
1) Living Desert
Visit this spectacular park just outside of Palm Springs and feed giraffes in this incredible space! The Living Desert was started in 1970 by local Palm Springs residents who were afraid that the local desert ecosystem would disappear because of over-development. There are 5 different deserts represented on the grounds, plus animals from hot spots all over the world. Check out the zebras and cheetahs, and feed the giraffes! There are wide walkways for strollers and kids, and a tram to shuttle you around. Be sure to bring lots of water, hats and sunscreen.
www.livingdesert.org
2) Palm Springs Aerial Tram
This mountain tram in the desert is worth the ride! The world’s largest rotating tram car, the Palm Springs Aerial Tram takes you twoand-a-half miles up the cliffs of Chino Canyon. Once you get to the top you can choose to take one of two paths - one that takes you to the lookout, the bar and restaurant, documentary theatre, and great views; or the one that takes you down the back to explore amazing hiking trails that range from easy to challenging in Mt. San Jacinto State Park. If you’re feeling adventurous, try both! Great for kids and adults of all ages.
www.pstramway.com
3) Air Museum
If your kids love planes, this is a great stop, and it’s rated as one of the top 14 air museums in the word! The collection of warplanes and modern planes is quite a sight, and some allow you to do some hands-on exploring inside too. The planes are spread out on a tarmac and in large hangars so you can escape the sun while you explore. There is a lot of history on display, and even as Canadians we found a lot of relevance to our own country and its aviation contributions. www.palmspringsairmuseum.org
4) Joshua Tree National Park
This is a must do for anyone in the area - it’s like no other park you’ve ever visited. Rock climbing and bouldering are popular activities to try, and they make great spectator sports, too. The photo opps are endless and you feel a real sense of calm and spirituality on these lands.
www.joshuatree.org
5. Pioneertown
For something totally different, try this western town, set in the desert hills. This isn’t just a movie set from the 1940s (although many films were made here). These buildings are real and lived in, with shops and services too. Free to walk around, the filming has dried up, but there are cute artsy shops to browse.
Pappy & Harriet’s is right next door, and definitely worth a stop for lunch. It’s a bar, a restaurant, a nightclub, and a barbecue pit all in one place. You’ll find people of all ages and interests here, from hardcore bikers, to families, and grandparents. It makes a spectacular peoplewatching spot, the kids love it, and the food is good too!
www.visitpalmsprings.com
LESSONS LEARNED
Long-Term Travel With Kids
by Tara Jean Stevens
Why did you bring us here?! That’s what my 6-year old son howled at me on Halloween night in 2018. We were on Koh Samui, an island in the Gulf of Thailand. Ozzy was sobbing and begging to go home, but “home” was 12,000 KM away, and we had no plans on going back there anytime soon.
3 months earlier, I had left my job as a morning television host on Breakfast Television in Vancouver. My husband and I had hatched a plan to take our kids out of school and live in Sayulita, Mexico for a while. My parents had done that with me when I was a kid, and I wanted that same experience for Ozzy and my then 9-yearold daughter, Violet. However, the Mexico plan quickly morphed into a much bolder adventure that would take us around the world.
THE STEVENS FAMILY WORLD TOUR
The Stevens Family World Tour began on September 1, 2018, with a flight from Vancouver to Halifax, and then on to Paris. Prior to leaving, the only accomodations I had pre-booked were our first 3 nights in France. During our entire trip, we rarely ever made definitive, non-refundable plans more than 10 days in advance. We were free birds, following our instincts, and hopping on trains on a whim.
This impulsive, on-the-move style of travel worked for me when I backpacked through Europe in 1998. It had worked for my husband Derek when he backpacked through Southeast Asia in his twenties. However, different rules clearly apply when you’re travelling as a family with young children. Here are a few of the lessons that we learned along the way.
JET LAG IS REAL
Most importantly, jet lag is painful and powerful, and it should be seriously accounted for when booking your first stop in a distant time zone. You wouldn’t want to sleep right through the day when you had pre-purchased tickets to visit The Louvre would you? We did. If I was to start this trip all over again, one thing I would NOT do is start the European leg of our journey in Paris. Sure, at the time that I had booked our inaugural flights, there was a droolworthy seat-sale that allowed us a cheeky, daylong stopover in Halifax. How can I ever say I regret taking the kids to Peggy’s Cove? But the decision to choose Paris - the most expensive city we were likely to visit - as the place for 4 people to collectively recover from a 9-hour time difference was overly ambitious.
TAXIS NOT TRANSIT
By far, the most stressful times of our adventure were when we arrived in a new city by plane or train. Navigating some of the world’s most complicated transit networks with two kids, 4 backpacks, and 2 small suitcases was a real pressure cooker. It took us a couple of weeks to realize that, for a family of 4, there’s a better alternative. Hopping in a taxi, or booking a ride through our Airbnb host or hotel concierge, was ultimately cheaper - and even enjoyable.
LONG-TERM TRAVEL IS LONELY
As our world tour progressed, we were surprised by the increasing sense of isolation we were all feeling. I thought we’d
be meeting so many new friends that we’d be beating them off with sticks! I thought we’d be accepting dinner invitations from grandmas in tiny towns with names that we couldn’t pronounce. Alas, this was not the case. By the time we made it to Thailand, we were officially lonely. We met one other travelling family, but it was a fleeting moment in a Bangkok food market. Although, in lieu of other kids to play with, Violet and Ozzy’s friendship and imagination flourished. I loved watching them explore the world together, usually hand in hand.
It was this increasing loneliness that led to Ozzy’s tears on Halloween night. His previously valiant travel spirit was suddenly broken. Halloween was the first time since we left Canada that he was truly able to visualize what his friends were doing back home. We gave the kids Zombie makeup with my eyeliner and took them on a candy shopping spree, but that did little to console. Oz knew what he was missing: the trick-or-treating, the costumes, and even a sense of community and belonging. So, how did we ultimately deal with this problem of isolation? We. Came. Home. Yup - a trip that began with no end date lasted 3.5 months. Maybe it would have lasted longer if we’d stayed in one place for a month at a time. Maybe we should have just moved to Sayulita like we had originally planned. Maybe the kids would have enjoyed going to one of Bali’s International schools?
In the end, the Stevens Family World Tour wrapped up after a total of 16 flights through 12 countries: Canada, France, Spain, Portugal, Italy, Greece, Cyprus, Egypt, Thailand, Malaysia, Indonesia, and Taiwan. My kids are back in school now and they couldn’t be happier to be home. They are more confident, independent, and braver after having experienced this once-in-alifetime adventure. And what did they learn along the way? For Ozzy, one lesson is crystal clear: Never leave Canada during Halloween ever again!
KAMLOOPS WITH KIDS
5 Adventures to Try During Your Stay
by Jen Mallia
Located at the junction of the Trans-Canada Highway and the Coquihalla, lots of road tripping families are familiar with the pit stops and sights that can be found along the highway near Kamloops. If you haven’t stopped to explore beyond that (or for the requisite hockey tournaments held all season) you are missing out. Why not stop and discover why the Kamloops region is a great place for families to vacation?
You might already be aware of the outdoor fun to be found in the Kamloops area, such as downhill mountain biking for the very adventurous, or exploring the 100+ lakes that can be found within an hour’s drive from town, but did you know about the only Kermode bear in human care, the surprise in store on the heritage train ride, or the best place to cool off with kids when the summer sun gets to be too much?
Here are 5 adventures to try during your next visit to Kamloops with kids:
1) Get a little wild
The BC Wildlife Park (9077 Dallas Drive, www.bcwildlife.org) is the perfect place to spend the day. Visit the host of animals that have been rescued (mostly due to injury or being orphaned at an age too young to care for themselves), and have found themselves in human care - including Clover, the only Kermode (Spirit) Bear to live in a sanctuary. Additionally, there is a fun playground with an aerie at the top where kids can get an eagle-eye view of the park, a funky industrial-style spray park with pipes shooting a cooling blast at every turn, and a maze to run through (roughly a zillion times if you are my kids). Take a tour of the 106 acres of the park on the little train to get the lay of the land, and if it’s not too busy and you ask very politely, they may even let you ring the bell!
2) Join Bandits on the Rails
Get your tickets ahead of time to reserve your spot on the Kamloops Heritage Railway (#3-510 Lorne Street, www.kamrail.com) which runs an 8km route in the summer on Thursday, Friday, and Saturday evenings. Look for a spot on the open-air cars as the enclosed cars can be very warm in the summer heat. The excursion kicks off with colourful can-can dancers and culminates with a surprise train robbery much like that of infamous Bill “The Gentleman Bandit” Miner. Note that it can be scary, and it is noisy; there is yelling, and blanks are shot
after the robbers escape. Learn from me: parents of children with sensitivity issues will want to prep them ahead of time.
3) Opt for an air-conditioned escape
The desert climate of Kamloops can make for some heated afternoons, so you might want to find an air-conditioned spot to settle in for an hour or two. The Kamloops Children’s Museum is in the basement of the Kamloops Archives and Museum (207 Seymour Street www.kamloops.ca) and is the perfect spot to play and cool off.
For most of our visit, we were the only family in the thoughtfully laid out space. The exhibits upstairs are interesting too, but the real draw for my boys was the creative play centres in the Children’s Museum. They loved the wooden cabin and pioneer camp, the old-fashioned dress up clothes and puppets, and I think my eldest could have happily sat and built outlandish creations with the building toys for hours.
4) Do it for the ‘Gram
Letting the kids go snap-happy with a camera phone in a particularly photogenic spot is a great way to engage their interest during a trip - I’ll leave whether or not the results are “insta-worthy” up to you. In Kamloops, you’ll want to wander the Back Alley Art Gallery. The outsized murals have been created by a handful of artists, with trompe-l’oeil scenes that make you feel like you could step from the alley into far-off lands, and vibrant colours splashed across the backs of downtown shops.
5) Get Outta Town
Sun Peaks Resort is a massive ski resort about 60 kms from Kamloops, but the
pretty village holds summer season joy too. Hike one of the 18 trails (tip: alpine blossom season runs mid-July to mid-August) or take some time to explore in town.
Strap into the bungee trampoline for a little adrenaline rush, pan for treasures at the mini Tod Mountain Mining Co., and take a ride on the pedal cars at the Go-Kart course. The gravity-fed mountain cross carts take the very brave for a rip down the hill - although you need to be at least 16 years old and hold
a valid driver’s license for that one.
After the fun, you’ve earned a treat! There are several ice cream and candy shops for those inclined, or search out the freshlymade pastries and mini-doughnuts we were helpless to resist! Sun Peaks is close enough to Kamloops for a day trip, but there are lots of family friendly accommodation options like the Hearthstone Lodge (3170 Creekside Way, www.sunpeakscondos.com) if you want to extend your stay.
SPRING BREAK
Arts Umbrella Spring Break Camps
Canlan Ice Sports Spring Programs
Head to one of the Canlan Ice Sports Centres for spring sports camps, including Extreme Ball Sports Camp (including kickball, flag football, volleyball, soccer, and touch rugby), and Olympic Spirit Week (which introduces participants to the sports played in the Olympics, including basketball, volleyball, and track and field). www.icesports.com
Carousel Theatre Camps
Whether your child is a budding actor, or just curious about theatre, the Drama Camps offered through the Carousel Theatre For Young People encourages participants to tap into their imaginations, create their own stories, build up their self confidence, and make new friends. Choose from two camp themes: Grimm Fairy Tales, and Myths and Legends.
www.carouseltheatre.ca
Burnaby Village Museum Spring Break Heritage Adventure Camp
In a 1920s setting, children can play heritage games, try out toys from the past, decorate spring-themed cookies, listen to stories, and have fun with arts and crafts! For parents who need extended care during spring break, you can add the Spring Break After Camp Club, which runs until 4:30pm.
www.burnabyvillagemuseum.ca
Through dance, theatre, and visual arts programs, kids can challenge their curiosities and stretch their artistic boundaries, while having fun in a creative and welcoming environment. Spring Break camps are offered in both the Granville Island and Surrey Arts Umbrella locations.
www.artsumbrella.com
Britannia Mine Museum
Bring the whole family to Britannia Mine Museum for a day of exploration. Participate in a family-friendly scavenger hunt, discover the social history of Britannia, enjoy hands-on experiences, and be sure to visit on March 16th for DIG Day.
www.britanniaminemuseum.ca
Gulf of Georgia - Spring Break Mystery in the Museum
Explore the historic cannery and find clues to solve the mystery of the missing fortune, ‘stolen’ from inside the safe of the Plant Manager’s Office, all set during the Great Depression in 1930. Best suited for children aged 7 - 10, this program will be available on a drop-in basis.
www.gulfofgeorgiacannery.org
Daedalos Robotics Camps
Kids learn and have fun in a hands-on, high-touch learning environment. Students use robotics platforms from LEGO Education (Mindstorms & WeDo) as well as VEX IQ with RobotC coding to create high-tech, robotic masterpieces. www.daedalosacademy.com
FUN
Richmond Olympic Oval Spring Break Sports Camp
From badminton, to dance, to rowing, the Richmond Olympic Oval Spring Sports Camps offers a wide variety of camp options to get kids moving this Spring. No matter what their favourite sport may be, young sports enthusiasts will find what they love at the Oval.
www.richmondoval.ca
Royal BC Museum Spring Break Camps
Aspiring shutterbugs can develop their skills by participating in a photography-inspired camp. Campers will learn about photo composition and storytelling, venture to Beacon Hill Park to capture dynamic nature shots and explore the Royal BC Museum’s Natural History collection, as well as the Wildlife Photographer of the Year exhibition. www.royalbcmuseum.bc.ca
Gym-Venture Days at TumbleTown
Head to TumbleTown for Gym-Venture days this Spring. Provide children the opportunity to develop fundamental movement skills in a positive and encouraging environment. Gymnastics, games, obstacle courses and more adventure will be packed into each day!
www.tumbletown.ca
YMCA Spring Day Camps
Head to the Y for Spring Break Day Camps that will keep your kids entertained for the whole week. Campers aged 5 -12 can participate in out-trips, outdoor activities, sports, games, arts and crafts, and get the recommended 90 minutes of daily physical activity at their closest YWCA location.
www.gv.ymca.ca
BEST BIRTHDAY EVER.
Hosting a kid’s birthday has never been easier.
You make the guest list, we’ll take care of the rest. Packages include invitations, lunch, and access to more than 30 rides and attractions.
Book your Birthday Party today starting at $285
Claire Newell of Travel Best Bets set to launch online travel agent course in Summer 2019
Despite the surge in online travel booking sites, travellers still take comfort in speaking to an expert when it comes to planning their next trip - someone who can not only book the itinerary, but who can also make recommendations and guide customers through the planning process. As a result, there is still a serious need for more travel agents in the workforce.
This Summer, Claire Newell will be launching Travel Best Bets Academy, an online course for aspiring travel agents that allows students to start a career upon completion. At a fraction of the cost of other career colleges, and offering a condensed study timeframe, this academy will not only quickly prepare students for an exciting new career, but it’s a great way to get started if you’re interested in becoming a Travel Best Bets home-based agent.
Whether you’re looking for a side hustle, or a full-time career, you can enjoy flexibility in a fun and rewarding role in the travel industry. To learn more about the Home-Based Agent Program, or the Travel Best Bets Academy (launching in Summer 2019), please visit the website. www.travelbestbets.com
Arts Umbrella set to provide access to the arts for children in remote Canadian communities
Since its opening in 1978, Arts Umbrella has become one of the most esteemed arts education programs in Canada, and now, thanks to a partnership with Toronto-based company TalkingIT Global, participating schools in remote Canadian communities will have access to the programming offered by Arts Umbrella as well.
Through a program called Connected North, engaging and innovating virtual content will provide Canada’s most under-served children and youth with visual arts and performing arts workshops through two-way video technology, delivered by TalkingIT Global.
The new Arts Umbrella program, called Northern Arts Connection, will be shared through this new service, expected to engage 500 - 1,000 students in up to 41 schools this year. The pilot program will launch in winter 2019, with a full program scheduled to launch in 2020. www.artsumbrella.com
Sole Girls founder set to launch mental health guide for girls
Created by Ashley Wiles, Founder of Sole Girls, three-time Ironwoman, and public speaker, A Girl’s Guide to Finding Her Happy Pace is a book designed to help girls to navigate their teen years and emerge as confident young women.
A fun, easy-to-read graphic novel, this self-help coaching tool provides actionable steps that girls can take to combat the anxiety and self-doubt that comes with becoming a teenager and entering high school. Through a relatable character, and engaging content, readers can work towards finding their “happy pace” by applying the five core lessons shared in the book.
Invest in mental health, and help the author, Ashley, fund this book and reach more teens with her important message of self-empowerment, by contributing to her crowdfunding campaign, currently running on Indiegogo with over $6,500 raised so far. www.igg.me/at/happypace
BC Children’s Hospital Foundation RBC Race for the Kids registration opens soon
Since 1986, BC Children’s Hospital Foundation has raised over $14 million through its signature running event. This year, the race will support childhood cancer programs and research as well as mental health initiatives.
RBC Race for the Kids is a series of seventeen charitable runs supporting children’s causes in Australia, Canada, Hong Kong, Luxembourg, Kuala Lumpur, United Kingdom, Trinidad & Tobago, The Bahamas, Jersey, Barbados, and the United States. Increasing in popularity every year, RBC Race for the Kids events have attracted more than 174,000 participants to date, and raised over $40 million for children’s charities around the world.
On June 2nd, the RBC Race for the Kids is coming to Vancouver, where runners and walkers of all ages and abilities will participate in a scenic 5K route or a 2K fun run, followed by a carnival celebration with healthy snacks and activities for the whole family. Early bird registration for the RBC Race For Kids event opens on April 15th. Sign up early and support an important cause for the kids. www.bcchf.ca
You’ll find all they need at the Healthy Family Expo!
It’s easy to forget that when it comes to happiness, kids don’t need much. They actually have a lot in common with plants - all they need is good food, fresh air and sunshine, and loving care. As parents, we want the very best for our kids, and sometimes we can forget that less is often more! You’ll find everything they need at the Healthy Family Expo in Vancouver on March 24.
GOOD FOOD
In a world where new and different superfoods are trending every year, it can be difficult to keep up. One food is all the rage, and then it may be dropped for the latest and greatest. It’s important to remember that no one food is ‘the’ healthy answer. A diet rich in vegetables, plant-based proteins, and fibre, will help your child to grow healthy and strong. But it can be difficult for busy families to make this happen for three meals a day, and snacks in between.
Luckily, lots of amazing brands have already done the legwork for families seeking quick and healthy options, often with simple meal prep ideas and convenient grab-n-go selections. With over 200 exhibitors offering healthy food and drink sampling, the Healthy Family Expo at the Vancouver Convention Centre gives families the opportunity to taste new options and see what they like!
FRESH AIR & SUNSHINE
Kids need to move! We love the expression “they can’t bounce off the walls if there are none”, so we explore the beautiful Lower Mainland on foot and by bike as much as possible. There are so many trails to choose from that match every ability. It’s all a matter of discovering how your family likes to move and incorporating it into your weekly routine. Is it dance, martial arts, rock climbing, circus acrobatics, archery, ball sports or just the pure joy of jumping on a trampoline? Kids can try all of these options in the Active Kid Zone at this year’s Healthy Family Expo.
LOVING CARE
In today’s busy world, parents can become overwhelmed in their quest to keep their families healthy. How do you cut through the information overload and make a good decision? Don’t hesitate to reach out to a physician, pediatric dentist, chiropractor, physiotherapist, or naturopathic doctor to address any health concerns.
As a parent, you don’t have to be an expert in all things - you just need to know where to go when you have concerns. Loving care applies to parent self-care as well - especially in the early years raising young kids - so it’s important to reach out for physical and emotional support for yourself and your partner as needed. Check in with a variety of family-focused medical professionals at this year’s Healthy Family Expo to make sure that your family is well supported and set up for success!
VANCOUVER - RICHMOND - DELTA - COQUITLAM
What To Check Out At Healthy Family Expo 2019?
Kids up to age 16 get in FREE, and everything on this list is included with admission!
• Live Dino Shows
• Gumboot Kids Live Show with Jessie Farrell
• Daniel Tiger and True from True and the Rainbow Kingdom on stage
• 200+ Exhibitors with LOTS of Healthy Food & Drink Sampling in the Whole Foods Market Zone and London Drugs Health Zone
• Hoverball Safe Archery
• 6Pack Indoor Beach Sandbox
• CircusWest Tightrope & Stilts Workshops
• Bouncy Castles
• Face Painting presented by West Coast Railway Heritage Park
• WestCoast Families Magazine Cover Photo Contest
• DANCEPL3Y Class
• Taekwondo Demo by Third Eye Martial Arts
• Dolphin Kids Mindfulness Class
• Science World On The Road
• Sportball Games
• Springfree Trampolines
• Climb Base5 Rock Climbing Wall
• Ocean Wise AquaVan
• Sensory-Friendly Area presented by Canucks Autism Network
• Baby Changing Lounge with Bambo Nature Diapers & Wipes
• First 1,000 adults receive a Cultus Lake Waterpark admission pass
• Love Child Organics Family Rest Stop with Snacks & Colouring
• Free Child Admission thanks to Maplelea Girls!
• Use code HFEWCF online for 25% off 2 or more adult tickets for a limited time! www.healthyfamilyexpo.com
COMMU
COMMUNITYCALENDAR
Elephant and Piggie’s “We Are in a Play!”
The Waterfront Theatre, Granville Island
March 2 - 31
A musical about two best friends and their many adventures. Filled with beloved characters and lively songs, this is the perfect adventure for young audiences! Adults: $35; Seniors/Students: $29; Young People (Ages 3-18 years): $18. www.carouseltheatre.ca
2019 Walk In Her Shoes
Creekside Community Centre, Vancouver
March 3
Empower girls and women around the globe by walking 10,000 steps (7kms). Individuals and teams can register to walk and raise funds in support of women, girls and their families who live in poverty. www.care.ca
Happy Parents Raising Happy Kids: A Call To Action For Communities
Resource and Education Centre,14123 92 Avenue, Surrey
March 4, 6:30-8:30pm
At this event, parenting educator Ann Douglas and Registered Psychologist Dr. Vanessa Lapointe present a personal and up-front perspective of the role of community in the raising of children. Cost: $10.00 per person.
www.childcareoptions.ca
Free Tax Filing Clinic
Queensborough Community Centre
March 7, 5:30 - 8pm, and March 14, 12:30pm
River Market New West
April 12, 1 - 4pm
Get your taxes done for free and potentially access numerous government benefits, putting more money in your pocket! For further details and to learn if you qualify for free tax filing and potential benefits check the website. www.fsgv.ca/taxes
The Health and Wellness Show Tradex, Abbotsford
March 9 & 10, 10am - 5pm
This event is great for parents looking to use kidsafe products in their home, incorporate safer bath and body products, discover healthier snacks and meals, and discover fun ways to stay active. Enjoy the Active Kids Zone with fun activities and shopping! Tickets $10/Adult, Kids free! www.thehealthandwellnessshow.ca
South Asian Arts
Scotiabank Dance Centre, Vancouver
March 14, 12pm & 6pm
Originally a Punjabi folk dance celebrating the harvest, bhangra has become a global phenomenon. In this explosive performance, South Asian Arts will showcase bhangra’s vitality, its deep connections to music and rhythm, and its evolution.
www.thedancecentre.ca
DIG Day at Britannia Mine Museum
Britannia Mine Museum, Britannia
March 16, 10am - 3pm
DIG Day is back with hands-on activities and professional geoscientists to explore the captivating world of geoscience. Come to the GeoLab to discover the science behind rocks and minerals, plate tectonics, volcanoes, and fossils. www.britanniaminemuseum.ca
Festival Du Bois
Mackin House, Coquitlam
March 23 & 24
This free festival is a weekend celebration of francophone and French-Canadian culture. Enjoy amazing music and dance, and tasty treats too! No registration required.
www.festivaldubois.ca
Healthy Family Expo 2019
The Vancouver Convention CentreEast Building
March 24, 9am - 5pm
This is not your typical trade show - it’s a highenergy, full-day celebration of all things “healthy families”, with over 200 exhibitors offering active, eco-friendly products and services, and lots of healthy food and drink sampling and sales. www.healthyfamilyexpo.com
Exotic Reptile Show
Richmond Nature Park
March 30 & 31, 11am - 4pm
Meet snakes, lizards and geckos, and talk with staff from the West Coast Reptile Education Society. www.richmond.ca
REUZ Market
Ecole Glenbrooke Middle School, New Westminster
April 6, 9:30am - 1pm
Upcycled, repurposed items, vintage, decor, housewares, toys, and more will be offered at this market. Admission is $2, or you can bring a bag of returnable containers for free admission. Children 12 & under free. www.REUZ.ca
Iron Assassin’s Destruction Dome
Demolition Derby
Abbotsford Centre
April 13, 12pm & 6:30pm
BC’s biggest indoor demolition derby is now official. Over $25,000 in cash and prizes to be won! Ticket per show start at $25 for adults, and kids are always $15.
www.demolitionderby.info
Big Easter Run
Jericho Beach Park, Vancouver
April 20, 1pm
This holiday-themed fun run offers a 10km & 5km Big Easter Run/Walk (2pm), as well as a 1-3km Little Easter Run/Walk (1pm). With mild inclines and maintained trails, everyone is assured a beautiful and stress-free run or walk. The route is suitable for all ages and abilities. Leashed dogs and strollers are welcome.
www.runningtoursinc.com/bigeasterrun
Beauty & the Beast Jr.
Betty Huff Theatre Company, Surrey
April 29 - May 2, 7pm
This enchanting story is about the transforming power of love. It offers a valuable lesson; to avoid judging others and instead see the internal beauty in all.
www.bettyhufftheatre.ca
BC Children’s Hospital Foundation
RBC Race for the Kids
Queen Elizabeth Park, Vancouver
June 2
The RBC Race for the Kids is coming to Vancouver, where runners and walkers of all ages and abilities will participate in a scenic 5K route or a 2K fun run, followed by a carnival celebration with healthy snacks and activities for the whole family. Early bird registration for the RBC Race For Kids event opens on April 15.
www.bcchf.ca
If you’d like WestCoast Families magazine delivered to your event free of charge, email your request to publisher@ westcoastfamilies.com.
Go to www.westcoastfamilies.com to see more family events in your area.
To have your event included in our community calendar, email details to admin@westcoastfamilies.com.
LAST LOOK
Join the Clean Plate Club
A nutritionist shares her thoughts on the new Canada Food Guide
by Alyssa Bauman, Nourished.ca
As a certified holistic nutritionist, health coach and wellness expert, I could not be more thrilled with the recent upgrade to the Canada Food Guide. No doubt, it was indeed outdated and we were in need of a shift. But this is a big, bold and bright change from its former self. Canada is a pioneer here and I couldn’t be more pleased with the changes. It is right along the line with my personal food philosophy.
So what really is the improvement in the Canada’s new food guide and how should our plates reflect it?
Dairy has been eliminated as its own food group. Bravo. This is a huge political move. And Canadian dairy farmers are not happy. But finally, we won’t be pushing our children to drink milk to ‘get their calcium.’ The glass of milk as beverage of choose from the older food guide has been removed. For so long, we have been fed lies. Lies that we NEED milk for its high calcium content; lies that our children should depend on cow’s milk for optimum growth and bone strength. Not the case AT ALL. Did you know that North Americans consume the most amount of dairy products in the world, yet have the highest rate of bone disease and osteoporosis? Making the swap from milk to some high calcium plant-based foods will only increase you and your families’ health. High calcium foods include: chia, sesame, hemp and poppy seeds; almonds; tahini; leafy greens (1 cup is 25% of RDI) such as spinach, kale, broccoli, bok choy, collard greens; edamame; tofu; broccoli, kidney beans and lentils; fortified non-dairy milks; oats and quinoa. Not only do these foods have high calcium contents, but the majority are also high in protein, are nutrient dense and should be included as staples on your plate.
Reducing meat and animal consumption. Another Huge Step. The benefits to lightning up meat consumption are endless. From health— disease prevention, longevity and weight loss—to environmental factors, this is an absolute win for the planet as a whole. It is simply a matter of changing the mindset of where our protein is sourced from. There are so many nutrient dense, plant-based proteins— hemp and chia seeds; beans and lentils; vegetables; nuts and seeds; soy products like edamame, tofu and tempeh; and many meat-like alternatives on the shelves right now. Focus on incorporating more of them into your diet and eating less meat. Instead of making meat the star of your dish, try making a bean, legume or tofu-based dish; or making the side salad the main course by adding in high plant-based protein foods. Go retro and “extend” your meat. That old cost-saving
method of making meatloaf with veggies and breadcrumbs? Give it a modern spin. Canned lentils have the perfect taste and texture to substitute for 50% of your ground beef in a dish. Instead of serving big chicken breasts, use less and stir-fry over lush beds of freshly ‘wok’ ed veggies or sauté with veggies for a pasta primavera. Serve fish tacos, nestled into tortillas with a colourful coleslaw, instead of serving up big slabs of fish.
Make half your plate fruit and vegetables: I am constantly looking to boost my nutrient profile. Fruit and vegetables are some of the most nutrient dense foods in the world. Leafy greens, for example, have just about every single vitamin, mineral and nutrient our bodies need to thrive, yet they are the least consumed foods in North America. Yes, I am on team kale and for this exact reason. Just by reducing dairy and meat consumption, your vegetable and fruit intake will increase by default. Once you do that, start crowding out convenient, packaged foods by adding in more produce and whole foods. Again, you will notice that your plate will start to become more full of the foods that we were meant to eat—the foods that make us feel the best and help our bodies flourish.
Make a quarter of your plate whole grains: Whole grains—quinoa, oats, barley, amaranth, brown rice, whole wheat and spelt flours have all the parts—the bran, germ and endosperm—intact. They are loaded in fiber to help with digestion, help reduce blood pressure and the not-so-good cholesterol, regulate blood sugar and contain calcium, B Vitamins and essential minerals.
Water is drink of choice. Again, I applaud the Canadian government for this one. Juice has very little nutritional value; and drinking juice is not the same thing as eating a whole piece of fruit. Fruit has the fiber which helps control blood sugar spikes. Juice and sugar sweetened milk are nothing but empty calories. I hope this new guide helps get them taken out of schools, off our tables and only drank in moderation. Excess Sugar leads to weight gain, obesity and potentially diabetes. So replacing these drinks with water will help decrease children’s over all sugar loads. A win/win for every function of the body.
EASY + DELISH HEMP MLYK
One of my favourite milk substitutes, this protein-packed bevie is so easy to whip up. No draining required. Best when served cold, this is a great way to start swapping out cow’s milk.
1 Cup Hemp seeds
4 Cups Water
4 dates (kids like it sweet)
1 TSP Vanilla
Dash of cinnamon
Blend up and serve cold. Lasts in fridge for up to 4 days.
Certified Holistic nutritionist and health consultant, Alyssa Bauman, founded Nourished {A Health Consulting Firm} six years ago when she was constantly being asked for healthy living advice. It’s not as difficult as it seems, that’s where Alyssa comes in and guides you through whatever your nutritional needs may be. When she isn’t upgrading food choices, she will be playing in the park with with her most treasured muses—her three daughters. www.nourished.ca
MEDITATION 101 FOR MOMS
5 Tips to Get Started
by Michele Kambolis
I know what you’re thinking: “I barely have enough time to brush my teeth, and you’re telling me to sit cross-legged on a cushion?” Or, “I can never remember whether it is crazy hair day or picture day at school, and you want me to zone out even more?” We get it.
There are a million reasons why making time for meditation seems impossible, but there are also a million reasons why it is so important to set aside time for self-care. That’s why I created MamaSpace, a 30-day digital meditation practice just for moms. I wanted to give you all the tools you need - from guided meditation podcasts to journaling questions, to make it as easy as possible for you to get onto the meditation mat.
Even 10 minutes a day can be a complete game-changer, improving your relationships and making your family dynamic more calm and peaceful. Now who doesn’t want that?
Long-time meditators have several things in common. They meditate on their own, and with a meditation community. They work with a teacher and see meditation not just as a practice of self-care, but a process of transformation.
Here are my top 5 tips for starting a successful meditation practice:
1) Do it daily. Send yourself a Google calendar invite if you have to, and make a date with your meditation mat.
2) Meditation can happen anywhere, any time. Make use of that 10 minutes waiting at the dentist’s office, in the security line at the airport, or falling asleep at night. I have even meditated while getting a blowout!
3) Start with breathing. To get started, draw your awareness to your breath. Feel the life breath of your body with each inhale and exhale. Breathe through your nose and mouth. Eventually you may feel not only the breathing in your body, but your connection with the cycles and breathing of life itself.
4) Thought distractions are totally normal. As you quieten your mind in meditation, thoughts may come and go. As you try to focus on relaxing your mind, random thoughts will often pop up: “Are we out of milk again?”, or “What am I going to make for dinner?” These thought distractions are totally normal. Simply label them as “thinking” and return to your breath.
5) Use your imagination. Imagine another reality, based on a loving, accepting, and gentle relationship with your vast internal self. Where on a moment-to-moment basis you rest in the unfolding of your thoughts, feelings, and experiences, not from the lens of the past or the present, but from the only place that is true and real: present time.
Ready to get started? There’s no time like the present. Come visit me at www.michelekambolis.com and join my Monday Meditation classes, or click on MamaSpace for all the resources you need at home.
Michele Kambolis is a 20-year veteran child and family therapist, acclaimed author, and parenting expert. A MA/PhD (cand.) in mind-body medicine, Michele combines her knowledge and passion for integrative healing, to support parents and children through their challenges. www.michelekambolis.com
