sfrom our family to yours
ummer is winding down, and although many parents are doing a little happy dance for back to school, mine is a bit more subdued. I must admit, I love the dog days of summer… no hard-line bedtimes, pajama days, camping, freedom—and no lunch packing!
But the fall comes with its fun too. On the West Coast, the good weather usually hangs in for September and we’ve got lots of park days and camping weekends to go yet. It’s a great time to refocus, do some planning for the seasons ahead, and reorganize, and that always feels good.
We’re super excited at WestCoast Families to be doing a little refocusing ourselves. Although we’re always committed to being the most valuable family resource, loaded with original, local, relevant content… we also want to reflect more of who we are at the magazine. We LOVE the West Coast lifestyle and everything it represents: healthy living, outdoors, mindfulness, empowerment, and adventure.
Earlier this summer, we looked around the Lower Mainland to connect with local professionals who were the best in their fields in all of these areas, to bring them on board and share their expertise with our readers. We feel so fortunate to be surrounded by amazing people and organizations who have now joined our team, and will be contributing each issue.
Michele Kambolis is a 20-year veteran child and family therapist, acclaimed author, and parenting expert with a focus on mind-body medicine. Her passion for kids’ and families well-being is second to none. In this issue, Michelle talks about not only recognizing stress and anxiety, but how to empower kids and parents in the face of it. Powerful stuff.
Claire Newell is the founder of Travel Best Bets and Jubilee Travel, and an internationally sought after travel expert and author. She’s travelled the world with her own family, and is always encouraging families to take their own adventures. This issue she talks about travelling with baby, and what gear is actually worth investing in.
Alyssa Schottland-Bauman is a holistic nutritionist and health consultant who lives what she teaches. She’s raising three amazing girls in Vancouver, in a healthy active way, and she loves to share with other families to help make it easy for everyone to do the same. This issue, Alyssa shows us how to incorporate healthy foods into your every day and get the kids involved, and shares a recipe too.
Jen Murtagh is the tireless CEO of the Minerva Foundation, working to promote value-based leadership and supporting women and girls throughout BC to get the confidence and skills they need to reach their potential. This issue, Courtney Daws, alumna of Minerva, talks about how we can use change to grow and develop.
This issue of WestCoast Families also includes the 18th Annual Baby Guide! Filled with more local original information, and pages of valuable resources too.
Enjoy reading WestCoast Families and the Baby Guide in print, and online too. Happy Fall!
Publisher & Managing Editor
Managing Editor Andrea Vance editor@westcoastfamilies.com
Assistant Editor Bianca Bujan bianca@westcoastfamilies.com
Contributing Editor Jodi Iverson jodi@westcoastfamilies.com
Art Director & Layout Krysta Furioso studio@westcoastfamilies.com
Administration Jennifer Bruyns admin@westcoastfamilies.com
Accounts Receivable & Payable Jennifer Brule finance@westcoastfamilies.com
Advertising sales@westcoastfamilies.com 604.249.2866
Published by National Families Network Publisher: Andrea Vance publisher@westcoastfamilies.com
For distribution inquiries, please email publisher@westcoastfamilies.com
For submissions to our community calendars, please email admin@westcoastfamilies.com
To share your feedback, please email editor@westcoastfamilies.com
Contributors
Alyssa Schottland-Bauman, Jennifer Bruyns, Bianca Bujan, Leah Garrad-Cole, Courtney Daws, Erin Ellis, Jodi Iverson, Michele Kambolis, Nic Enright-Morin, Claire Newell, Ada Slivinski
All contents copyrighted ©. Written permission from the publisher is required to reproduce, quote, reprint or copy any material from WestCoast Families
Mailing address: 1215-C56 St. Box 18057 Delta, BC V4L 2M4 T 604 249 2866 | F 604 676 2802
WestCoast Families is proud to present the FIRST annual Family Resource Guide, coming January, 2018!
For a full year of exposure, call or email now to book your ad spot!
www.westcoastfamilies.com
Win a Family 4-Pack To Disney On Ice presents Follow Your Heart!
Follow your heart straight to adventure at Disney On Ice! Just keep swimming with Dory and new pal Hank from Disney•Pixar’s Finding Dory as they set out to find her parents and discover the devotion of family. Cheer with Joy, Sadness, and the rest of the Emotions from Disney•Pixar’s Inside Out as they work together to boost Riley’s spirit and win the big hockey game. Venture to wintery Arendelle where Olaf and Kristoff help reunite royal sisters Anna and Elsa from Disney’s Frozen and learn love is the most powerful magic of all. See Cinderella, Rapunzel, Ariel and the Disney Princesses make their dreams possible through virtues of bravery, kindness and perseverance. And celebrate true friendship with Buzz Lightyear, Woody and the Toy Story gang. Make unforgettable memories with Mickey, Minnie and all your Disney friends when Disney On Ice presents Follow Your Heart skates into Vancouver! Performances run from November 22 – November 26 at the Pacific Coliseum at the PNE. Enter for a chance to win one of two family 4-packs to see this incredible performance on Wednesday, November 22, 2017 at 7pm. www.DisneyOnIce.com. Deadline to enter: November 1, 2017 Enter at www.westcoastfamilies.com.
westcoast finds
Knixwear Underwear
A lot of blood, sweat, and tears goes into being a woman. Luckily, Knixwear has created a line of underwear that is moisture absorbent, odour killing, and leak proof. Thanks to this Canadian, ethically-made brand, women of all sizes can not only look good in their skivvies, but they can feel good too.
www.knixwear.com | Bra $55
WIllLand Backpacks
Back to school and back to work means more weight on your backs! Lighten the load with WillLand Backpacks, offering unique features like built-in laptop sleeves, padded back support, and magnetic closures, to create the perfect staple to ensure that you are always equipped for wherever life takes you.
www.WillLandOutdoors.com
Luminosa Backpack $88
Nanoleaf Aurora Lighting Panels
Lighting doesn’t have to be a boring part of your home decor. With Nanoleaf’s innovative modular LED light panel system, you can create a variety of wallmounted light fixtures using an endless combination of patterns, colours and speeds to create lighting for your room that suits your unique style. Nanoleaf will truly light up your life.
www.nanoleaf.me | Starter Kit $200
Pemberley Emma Dress
Wouldn’t it be nice if every piece of your clothing was made specifically to fit your body? Recognizing a need, the duo behind Pemberley decided to create made-to-order dresses for girls. Their cute, quality, custom pieces are made with care, and it shows. The fabric is thick and soft, and the fit is perfect - every time. Now if only they’d make their dresses in adult sizes...
www.pemberleycompany.com | $80
fall fun
Fall is officially here and for some, this is something to celebrate between Halloween, falling leaves crunching underfoot, and chillier temperatures. But in the Lower Mainland, autumn often brings rain too, which can make us want to retreat indoors. But don’t fear! WestCoast Families has rounded up some of the latest fall fun activities to keep your whole family busy, no matter the weather. So bust out a map and pencil and check off these fun activities from your To Do list!
Frog Hollow Pumpkin Patch in the City
Saturday October 21, 10am-4pm
Frog Hollow Neighbourhood House, 2131 Renfrew Street, Vancouver
Art exhibits, face painting, crafts, haunted house, games, bouncy castle, cake walk, story time, pumpkins, food & entertainment. Whew! So much fun.
www.froghollow.bc.ca
Hallowe’en Skate & Costume Party in Delta
Wear your costume and take part in a ghostly skate & party at the Delta arenas! Regular admission rates apply.
October 25, 6:15-7:30pm, South Delta Recreation Centre
October 26, 6:45-7:45pm, Sungod Recreation Centre
October 28, 6:15-7:30pm, Ladner Leisure Centre
October 29, 3-4:30pm, North Delta Recreation Centre www.delta.ca
Hallowe’en Concert and Costume Contest
October 31, 5-8pm
734 Marine Drive, North Vancouver
Join in the fun for trick or treating, and ghoulish tunes. This is Ava Music’s annual Hallowe’en concert! Enter the costume contest for a chance to win tickets to Disney on Ice.
www.avamusic.ca
Hallowe’en Family Dance in Surrey
Music, crafts for the kids, and prizes for the best costumes. Dress up and gather your friends and family for some festive fun. Register in advance to book your spot!
October 20, 6-9pm, Don Christian Recreation Centre $3.50
October 27, 6-8:30pm, Fleetwood Community Centre $5 includes dinner!
www.surrey.ca
Hazelmere Pumpkin Patch
Weekends September 30-October 31, 10am-5pm
Weekdays October 11-30, 3-5:30pm
18507 20th Ave, Surrey
Pumpkins, hayrides, petting zoo, firetruck, mini corn maze, play areas, and more! Don’t forget the pumpkin carving festival on October 7 with face painting, games and prizes.
Admission only $5, children 2 & under free. (sorry, no debit or credit)
CLIP the ad in this issue of WestCoast Families to get ONE FREE admission per family.
Visit Hazelmere Pumpkin Patch on Facebook.
families at home
Living the West Coast Lifestyle
Take A Day Trip To Wesbrook Village
by Andrea Vance and Jodi Iverson
as Vancouver becomes an internationally-desired city, and grows in population - resulting in amenities for families often playing catch-up in newer residential areas, it’s a breath of fresh air to see the addition of a new, fullyplanned family community to the thriving city.
WestCoast Families has been a partner of Wesbrook Village for a few years now - participating in events like the Wesbrook Festival, where thousands of families enjoy a free BBQ, live entertainment, and kid-friendly activities each September. We decided it was finally time to dig deeper into this very cool area and check out all that it has to offer for local families – for a day trip, or for a full move of house and home.
We had always thought of the UBC area as “out there” - far away from the other areas of Vancouver. But when you drive out from the city’s centre, it takes only 10-15 minutes until you pass through the gates of UBC and it feels like you’ve entered an entirely new place. The connection to nature in this area is undeniable, with Pacific Spirit Park, beaches, an ecological reserve, UBC Botanical Garden, and multiple public gardens and parks - all within walking distance.
It is a rare opportunity for an entire community to be built from the ground up, with a mixed-use plan that includes places to live, work and play. But what we’re interested in most is how this area is a good fit for families from Vancouver and around the Lower Mainland.
Our family adventure started with free (yes, free!) parking on the street. Coming from the city and other areas, this made us happy. As we strolled, and the kids ran and played alongside, we were thrilled to discover Nobel Park and its public garden.
Residents in the area can rent a plot to grow their own produce and flowers right close to home - perfect for condo or townhouse living nearby. The playground here is built for all ages - from the boulders in the sand, to the climbing nets and the softball diamond. We could have spent all day there, but there was so much more to explore!
Kids get hungry quickly after a play at the park, and in the main centre of Wesbrook we found the most amazing goods at Dough Girls, located on Shrum Lane. Fresh preserves from local produce, muffins, pastries, and some amazing coffee are just some of the goodies that they have to offer. A little to-go pack, and we were off to Michael Smith Park, found just around the corner, which features swings, slides, and lots of sand. We loved the number of parks that were available in and around the area!
As we walked and played, it was the overall feel of the area that struck us. It’s clean and well planned out, and it felt like we could stroll and linger for a long time. There are all the amenities we would need for a day trip, including a healthy Freshii fix that gives “fast food” a whole new meaning. Wraps, smoothies, juices, bowls, and frozen yogurt and fruit for dessert - the perfect spot to keep us going!
Venturing around Wesbrook Village, we had a tough time deciding where to explore next. The TreeWalk at UBC Botanical Gardens was perfect to get us
into the shade and all the kids loved being up high walking through the treed forest. It’s a spectacular experience.
This place could keep us coming back over and over. Next time it might be a hike or bike ride through Pacific Spirit Park, jumping the bridges and fountains at Norman MacKenzie Square, or a visit to the UBC Farm.
If this is ever an area to consider living, there is even more to add. The community centres, the indoor and outdoor aquatic centres, arenas, golf, top-notch elementary and high schools, child care, art galleries, and SO much more. Pile on the yoga and fitness facilities, grocery stores, restaurants, parks and salons, and you’d never have to leave the neighbourhood.
The goal of Wesbrook Village is to ensure that it is sustainable economically and environmentally. Ideas like connected water features to manage stormwater runoff, and natural play spaces for kids of all ages, means the residents will make a minimal impact on the surrounding environment. There are currently approximately 4,800 residents in the rented and owned 1, 2, or 3 bedroom units, and the plan is to grow this number to 12,000 within the next 5-8 years. They are looking to families, UBC faculty, and young adults to make Wesbrook Village a truly vibrant and sustainable community like no other.
For more information on Wesbrook Village go to www.discoverwesbrook.com.
wcf advertising partners
We appreciate our advertising partners very much! They help to make it possible to provide WestCoast Families magazine free of charge to our readers, and provide all this amazing local content. Please visit these businesses, and let them know you saw them in WestCoast Families!
After3 Tutoring at Fraser Academy www.after3tutoring.ca
Ava Music & Art Ctr www.avamusic.ca
BC Girl Guides bc-girlguides.org
Brandi Mollica Photography www.brandimollicaphotography.com
Brockton School www.brocktonschool.com
Burnaby Neighbourhood House www.burnabynh.ca
CEFA www.cefa.ca
Disney On Ice www.disneyonice.com
Europa Language School europals.ca
Fraser Academy www.fraseracademy.ca
Frog Hollow www.froghollow.bc.ca
Green Apple Art Centre www.greenappleartcenter.com
Hazelmere Pumpkin Patch www.hazelmerepumpkinpatch.ca
Imagine Children’s Museum www.imaginecm.org
Jump Gymnastics www.jumpgymnastics.ca
Kid Approved www.kidapprovedbc.com
Langley Twin Rinks (Canlan) www.icesports.com
Living Magic www.livingmagicentertainment.com
Mabel’s Labels www.mabelslabels.com
McDonald’s www.mcdonalds.ca
Millennium Learning www.millenniumlearningadvantage.com
PDG Pediatric Dental Group www.pdgdental.com
wcf presents
Word Vancouver September 24
Library Square, Vancouver Western Canada’s largest celebration of literacy and reading. www.wordvancouver.ca
Wesbrook Festival
September 9, 11am-4pm
Wesbrook Village, 3378 Wesbrook Mall, UBC Free BBQ, entertainment, Kids Zone, beer garden and more! www.discoverwesbrook.com
Private School Expo www.ourkids.net/expo/vancouver-expo.php
Polar Express www.wcra.org
PosAbilities www.posabilities.ca
Southpointe Academy www.southpointe.ca
Studio 202 www.studio202community.com
Tom Lee Music www.tomleemusic.ca
Tumbletown www.tumbletown.ca
Vancouver Learners Network www.vlns.ca
Vancouver Baby & Family Fair www.baby-fair.com
Wonder of Learning www.wonderoflearning.ca
Touch the Truck
September 9, 11am-3pm
Abbotsford Centre, 33800 King Road Vehicles and interactive displays from Jack’s Towing, Recycling Abbotsford, Quiring Towing, Eagle West Cranes, and more. Proceeds and donations going to Basics for Baby. www.abbotsfordcentre.ca
Vancouver Baby & Family Fair
October 28, 10am-5pm, October 29, 10am-4pm
Vancouver Convention Centre, East Facility Hall C
A two-day consumer event for the whole family, including shopping, expert advice, kids activities, live entertainment, gift bags, and more. www.baby-fair.com
>> ivivva and PBTeen Launch Home Decor Line For Teen Girls
Active girls swoon over the fashion apparel brand ivivva - little sister to Vancouver’s infamous lululemon. Not only can they count on ivivva to provide high-quality clothing that’s perfect for dance, tennis, skating, hockey, and soccer, but girls love the message of self-confidence and girl power that oozes from the brand’s initiatives.
Thanks to a partnership with the youth-oriented arm of Pottery Barn - PBTeen, girls can now express their own unique style through decor pieces designed for their favourite room - their bedroom! From bright fluffy throw pillows with inspiring quotes stitched on the surface, to cozy comforters covered in ivivva’s geometric shapes, prints and colours, to crescent-shaped floor pillows that are perfect for teens to create a comfy place to sit and chat with friends, or just sit back and chill, this decor line is sure to dazzle your daughters.
Check out the more than 40 pieces included in this newly-launched line, available online at PBteen.com and Ivivva.com, as well as in PBteen stores nationwide in the U.S. and at select ivivva stores in both the U.S. and Canada. www.ivivva.com
>> The 14th Annual Downtown Eastside Heart of the City Festival Returns This Fall
The Downtown Eastside Heart of the City Festival is returning this Fall! This annual cultural and heritage event serves as a bridge-building force to give voices to the low income residents of Vancouver’s Downtown Eastside - its cultural communities and neighbourhoods. The mandate of this flagship festival is to promote, present and facilitate the development of artists, art forms, cultural traditions, history, activism, people, and the great stories behind Vancouver’s most misunderstood neighbourhood.
This year’s 2017 Festival features an array of artists over twelve days of music, stories, songs, poetry, cultural celebrations, films, theatre, dance, processions, spoken word, forums, workshops, discussions, gallery exhibits, mixed media, art talks, history talks, history walks, and more.
The theme of the 2017 Festival, Honouring Women of the Downtown Eastside, pays tribute to women from all walks of life that live in and around the area. The festival is brought to you by the Vancouver Moving Theatre in association with Carnegie Community Centre & the Association of United Ukrainian Canadians, and is happening from Wednesday, October 25th to Sunday November 5th. www.heartofthecityfestival.com
>> The VSO Introduces a New Early Years Music Program
The Vancouver Symphony Orchestra (VSO) has recently launched a new arm of musical programming designed for talented tots looking to fine tune their musical skills in a fun and educational environment.
From Parent & Baby Musical Yoga, to Colourstrings music and movement classes (designed for kids aged 3 months to 7 years old), to a Sounds of the Symphony class, this new set of programming has it all for kids who love to move to music.
The Early Years Music Programs were spearheaded by Gillian Hunter-Gibbs, who brings the highest level of training, experience, creative professionalism and a love of children and community engagement to her role as the VSO School of Music’s Early Years Department Director.
On Sunday, September 10th, the VSO is hosting an Instrument Petting Zoo event, happening from 2-4pm at Pyatt Hall, where students can enjoy a hands-on experience with many of the instruments available to the students of VSO. Visitors can enjoy musical games, meet instructors, and explore the instruments on site - a great way to discover their area of interest.
www.vsoschoolofmusic.ca
back to school
How Much Is Too Much?
by Nicola Enright-Morin
s Over-scheduling Kids
occer, hockey, piano, gymnastics, and extra tutoring. Come September, kids’ schedules will fill up faster than a corporate CEO’s calendar.
Nowadays there are so many activities for kids to choose from, and we want them to try them all! So we sign them up for everything that turns their crank - until we end up feeling like an Uber driver - stuck in a vehicle that smells like a food truck, with kids on the verge of a mammoth meltdown because they are beyond frazzled.
So, what’s the solution? Scheduling kids’ activities is a minefield, and it doesn’t help that parenting experts can’t seem to agree if today’s kids are over or under scheduled.
If they can’t decide, how is the average parent supposed to figure it out? How can you tell if your child has too much on their plate?
This is a difficult one to give a hard and fast rule for, because no two kids are alike. While several activities a week might seem like overload for some children, for others it’s not enough. The good news is, no one knows your child better than you. Take your cues from them.
If they’re grumpy when it’s time for their favourite activity, or you have no room for downtime or spontaneous fun, or if school’s suffering and regular family meals are a distant memory, then it might be time to make some cuts.
All too often kids get signed up for a myriad of activities because we feel peer pressure from other parents; panicked that if we don’t sign up for the stuff all the other kids are doing, ours will miss out.
We worry that if we don’t sign our kids up at an early age – for physical activities especially, they’ll miss the window of opportunity to be the next Gretzky or dance sensation, all because we dropped the ball back when they were three. It’s time to let that peer pressure from other parents and coaches go. Studies show that kids who are pressured less at a younger age are way more likely
to enjoy themselves and in turn excel later and longer in their chosen activity, compared to kids drilled to compete from early on.
It’s also important to remember that kids develop at different rates. No two are alike and no one shines at everything. It’s way better to play to your kid’s strengths and pick one or two things they enjoy. Then they are way more likely to stick with it – and that’s important, because studies show that by the time overscheduled kids hit their teens, they are more likely to rebel and drop everything, because they’ve had enough.
What if you sign them up and it turns out they don’t like an activity? So be it. Try something else. If you’re worried about wasting money, a good way to get around that is to try activities at a local community centre. They often have classes that last six to ten weeks, and for a reasonable price - perfect for your kids to sample something new without making a year-long commitment and without you feeling the added pressure of a wasted financial commitment. Another important factor to ask yourself is who are the activities really for? Often kids get over scheduled because we want to give our children the chances we never had. But just because you always wanted to play the violin, doesn’t mean your kid wants to. Get their input. Children need to feel like they have a say and what floats their boat might be way off from what you had in mind. Don’t be scared that trimming the timetable means they’ll start whining, “I’m bored”– well, they might - and that’s OK - just don’t lob a screen at them to get them to pipe down. It’s OK for kids to be bored – heck, it’s even good for them. Studies show that kids who have a chance to be bored learn how to think for themselves, figure out activity ideas on their own and stimulate their creativity far more than when every activity is designed and scheduled for them. And when kids aren’t overscheduled, it leaves more time for spontaneity: a ride around the block on a bike, playing catch, skipping rope, playing with the neighbourhood kids – the stuff you really remember from childhood. Here’s what some parents had to say about overscheduling kids:
“Observe your child and if they show talent and desire in an area, that’s the activity you pick. Our son chose music and he learned the same team building skills as he would of playing team sports, only he had a lot more fun.”
- Wong Wing-Sui, Vancouver
“I just said ‘No way! That’s enough. Riley is not playing hockey this summer.’ I went against the peer pressure from the coaches and other parents and gave him the freedom to take the summer to be a kid. Best decision I made.”
- Tammy, Burnaby
“Don’t compare yourself to other families and don’t compare your kid to other people’s. Once I got that and we did what worked for us, life became way less stressful.”
- Petra, Coquitlam
“Don’t let the schedule rule your life. Take the time to be with your kids – try and get outside and go for a walk together. You will connect so much more and be happier too.”
- Emily, Maple Ridge
Empowering Children in the Face of Stress
by Michele Kambolis
i Empowerment
t’s a very real fact that our children are facing levels of stress and anxiety like never before. While there are plenty of warnings about the far reaching implications of chronic stress on the wellbeing of our children, parents are eager to change the conversation from anxiety to empowerment. With every research study highlighting the negative impact of chronic stress on our mind-body system, another is showing the kinds of choices that lead us to our highest potential.
The mirror effect. Is my child more stressed because I’m stressed? According to neuroscientists the answer is a resounding yes! Research by the American Psychological Association tells us that 80 percent of kids say that what stresses them the most is their parents’ stress. Our kids are hard-wired to mirror our emotional states – it’s their core instinct, a survival mechanism to tap into our psychological reality. So, take an inventory of your stress levels and create the kind of daily practice of self-care that allows both you and your child to thrive.
Mindfulness is the new medicine. There are thousands of studies that show that mindfulness meditation calms kids, helps them focus, decreases symptoms of ADHD, lowers depression, decreases aggression and even improves math scores. One study from the University of North Carolina showed that after only two weeks of mindfulness training, preschoolers showed improvements in attention, self-awareness, and gratitude and happiness levels. Imagine children as young as three learning the life-long skill of quietly observing their internal experience. The beautiful bottom line: a child that meditates is a child that thrives. So, tap into one of the childfocused mindfulness programs in your child’s school or community. The Mind Up Program is available in most Lower Mainland schools and teachers are often eager to cultivate mindful classrooms. Also, hop onto the MindBody Online app to find your closest Chi School. Chi School is a play-based mindfulness program popping up in yoga studios and community centres throughout British Columbia. The fun-filled classes will give your child the tools they need to clear away stress, turn distraction into calm, and strengthen their optimistic mind!
Change your stress attitude. Is all stress bad? It’s one of the first questions I’m asked by parents. I love this question, because stress has somehow become this misunderstood human phenomenon that we all seem to fear – including our kids! Our stress response is a brilliant and essential part of being a human being. In fact, acute stress is one of the greatest survival tools we have; but too much stress interferes with the balance within the mind-body. So, change the conversation you’re having with your kids about stress, reminding them that the sensations of their beating heart and heightened feelings can motivate, protect and help them perform when the stakes are highest.
Check your 6 pillars of mind-body health. Under the right circumstances, our child’s body is a perfect, self-healing ecosystem. With a balanced combination of play, exercise, nutrition, connection, down time, and sleep, the effect of chronic stress is less likely to loom. Researchers have found each of these lifestyle factors to be highly associated with mind-body health; ignore even one, and you are running the risk of neurobiological imbalance. But we humans like to overthink things; so keep in mind, it’s the small daily changes that lead to radical shifts. Simply returning to the basics can do wonders. Start by eating nutrient-dense foods, sharing meals together, getting out in nature, showing up in a playful, connected state and putting gadgets away often and well before bedtime.
Understand the signs of anxiety. Deeply rooted in the internal, anxiety is an elusive cluster of symptoms that can leave children feeling out of control and held hostage emotionally. Unlike the benefits of short-term stress, longterm stress wreaks havoc on the mind-body system and the symptoms are virtually undetectable to the outside world; the cascade of stress hormones make it difficult for our children to just think straight, crippling their capacity to learn and cope. Subtler signs of anxiety like stomach aches, headaches and sleep problems are often overlooked, but can equally impact a child’s ability to manage – these are enormous red flags that something is out of balance. Anxiety is left untreated in 2 out of 3 children, and the average time a person waits to look for help is 10 years. At the same time, anxiety is highly treatable, with over 85 percent of people showing improvement with approaches like cognitive behavioural therapy. You were born with great parenting instincts, so trust your internal cues and don’t wait to take action.
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
Women In Leadership Growing Through Change
by Courtney Daws, Alumna of the Minerva Foundation Women Leading the Way Program
some people thrive on change and – If I am being honest - I have always been a bit jealous of those people. As the saying goes: “The only constant is change,” and through these constant changes, I wish I felt more like I was riding the wave rather than being pounded by the surf.
It is not that I dislike change, I just have a tendency to want to be in control and that often means that I lean towards nestling into predictability. However, as much as I like control and order, I despise monotony so I have learned to not only accept change but to embrace it and see it for the opportunities that exist therein.
As a professional and mother of two young children, I have experienced a lot of change, whether I was prepared for it or not. While it often feels like a struggle, I have always muscled through and, for the most part, emerged stronger on the other side. Two instances stick out in my mind when change absolutely terrified me and shook me to my core: when I became a mother for the first time, and when I found myself at a significant crossroads in my career.
Change as a reality
Nothing - and I mean nothing - prepared me for what it would be like to become a mother for the first time. Of course, I knew that having a child would change
my life, but I was not prepared for how having a child would change every single aspect of my life.
I recall one night almost having a panic attack over how I felt like nothing would ever be the same. While I was excited about my new life as a mother (and the pure, unparalleled love and joy that comes with it), I felt like I had to figure out how to just exist as this new person. It’s not like before having a baby I was particularly adventurous (I wasn’t climbing the Himalayas or playing in a rock band), but it was a part of me – it was a living, breathing thing that I had to let go. I had to take the time to mourn my old self before I moved on. Once I came to this realization (a lot later than I care to admit), I went through transformation towards accepting the new me and my new reality. In fact, I used my desire for control to my advantage and mindfully engaged in the process of transitioning through the change so that I could fully enjoy my new life.
Having gone through the profound change of becoming a mother, I felt like I would be well-prepared for whatever other substantial changes may come my way, that was until I found myself at the end of a work contract and at a crossroads in my career without a clear path in front of me.
As someone who likes control and is a self-professed planner, I felt completely lost. I always had a plan and then a backup plan in case the first plan didn’t work, but now there was no blueprint - the possibilities were endless and I was terrified. This time the realization that I needed to go through the process of letting go of the past came quicker to me. I made the conscious decision to take the opportunity that this change had given me to focus inward and figure out who I was and what I wanted.
Change as a process
Looking back at my experience through these transformative moments in my life, and with the help of some great training through Minerva BC’s Women Leading the Way advanced leadership program, I realized that there was a pattern to how I transitioned from just coping with the changes to thriving because of them:
Step 1:Understanding that change will inevitably result in saying goodbye. You have to go through the process of letting go of aspects of your reality that existed before the change occurred and getting closure with your past.
Step 2: The period of ambiguity. You will end up going through a period of uncertainty before figuring out how to accept change. Here is where the questions, and sometimes self-doubt, occur: “What is going to happen?”, “Will I ever be ok?”, “What does this mean?”. There is fear, there is confusion, but there will also be feelings of excitement and opportunity.
Sometimes there is an urge to rush through this time, especially if you are like me and not a huge fan of chaos, but it is important to take the time and opportunity to reflect and refocus on what is essential for your personal growth. It is during this time that you visualize how to move on and embrace change.
Step 3: Thriving. After navigating the period of ambiguity, you begin to embrace your new life and the new reality that came about as a result of the changes that you have just gone through.
Change as a gift
Looking back, I recognize that my mindset was holding me back from enjoying all of the benefits that come with change. I could not stop the change that was happening to me, but instead of allowing the change to steer me, I began to take control of my reaction to it. It is so important to take a different perspective and change your frame of mind to look at change not as a hurdle to overcome, but rather as a gift to be explored and embraced.
Women Leading the Way™ is Minerva BC’s interactive, part-time training program for established and emerging leaders. Grounded in the principles of values-based leadership, the program has transformed the careers of hundreds of women with its unique approach: First understanding your purpose and values in order to become an authentic and successful leader. Over the course of six months, participants delve into a variety of tools to explore their personal leadership style and strengths, enhance communication and presentation skills, and gain the confidence to take on new challenges and opportunities. Invest in yourself by learning more at www.theminervafoundation.com.
families at home City To Suburbs
Squeezed out of Vancouver real estate? There’s Hope!
by Ada Slivinski
as a family of four living in a two-bedroom North Vancouver condo, we were definitely starting to feel the squeeze. The condo was the first home we had purchased and though it was within our budget, we quickly realized that moving up in the same neighbourhood would mean almost doubling our mortgage payments.
For a high school teacher and media gal that would mean stretching beyond our means. Home prices almost double when you make the move from a two-bedroom to a three-bedroom place. Begrudgingly, we started looking further out of the city. First we looked in South Surrey, then Langley, and finally Chilliwack, where we think we may have found our forever home. When we were initially looking, our condition was that the home had to be within 45 minutes of the city, but once we got a bit more flexible with the commute, so many more possibilities opened up for us. For $30,000 less than the price of our condo, we were able to buy a four-bedroom character home on a double lot. Almost as soon as we stepped onto the herringbone hardwood floors, my husband and I were sold.
A few months later, our longtime realtor Steve Croner also moved his family to the area. “We decided on the Cultus Lake area because we found the community to be very similar to the Deep Cove community where we used to live in North Vancouver,” he said. Croner told me he was seeing a change in the demographics of the area. “In the past 5 years there has definitely been a trend of young families moving to the Fraser Valley.” He told me he had helped at least 20 families sell their homes in the Lower Mainland and then purchase homes in the Valley. Why? “For people who want to up-size and want a bigger home or actual land, the Fraser Valley offers more choices.”
According to the most recent Census statistics, the Fraser Valley population grew by 6.6 per cent between 2011 and 2016 while the total population growth for the province was 5.6 per cent. Robyn Adamanche, principal of
market analysis at the Canadian Mortgage and Housing Corporation, told an Urban Development Institute lunch panel that 8,510 new households were expected to form in the Fraser Valley each year, including nearly 3,000 a year in Surrey, more than 1,300 in Langley and more than 1,000 a year in South Surrey/White Rock.
With that kind of population growth comes trendy new shops, restaurants and cultural programs. To be honest, we moved to Chilliwack because we fell in love with the house, but we have been so blown away by the community. We have lakes and mountains within 15 minutes of our door, there’s always something for the kids to do, and there are so many young families just like ours. The summers are a bit hotter, traffic is lighter, and we’ve actually gotten to know our neighbours.
Vancouverites can be snobby when it comes to the surrounding suburbs. So many people in North Vancouver or the West End say they will never leave. We used to think like that too but the reality is that for most middle class families that’s just not affordable. The MLS composite benchmark price for all residential properties in Metro Vancouver is currently $1,019,400. It’s the reason we saw housing protests and the #donthaveonemillion hashtag trend last year, and so many of those double income doctor and lawyer families move away. Finding a three-bedroom place for less than $700,000 is near impossible. We bought our home for $439,000 and coming from North Vancouver we really felt like we were stealing it.
Yes, we’re an hour’s drive from downtown Vancouver, but if you leave at the wrong time it can take you over an hour to get from the North Shore to downtown. If we had to do a daily commute the move might have been tougher, but I have quite flexible work hours and my husband was able to find a job closer to home. As more young Vancouverites are able to telecommute, I wouldn’t be surprised if more of them make the move further out.
For our family, one of the biggest benefits is feeling like we’re able to jump out of the rat race for a bit. We always used to worry about how we could provide for our growing family without sacrificing a family vacation or the odd coffee or dinner out. The next step felt so unattainable and it was getting us down. As it turned out, all we had to do was follow the signs to Hope.
mom westcoast
Karen Khunkhun
Not Just The Femme On The Fox
by Bianca Bujan
By Kelly S. Thompson | Photo by Dylan Doubt
it takes a special kind of talent to be able to wake up at 3am and talk to a live audience with the energy and enthusiasm to keep listeners engaged, and then return home and be fully on as a parent. Karen Khunkhun has perfected that skill, thanks to a long and successful career in broadcast journalism, a true love for her line of work, and a family-first mentality. Karen’s passion for radio put her on the right path early on in her career, landing an on-air gig with CFOX before she even completed her schooling at BCIT. Born and raised in Richmond, Karen grew up listening to Larry and WillyVancouver’s rock n’ roll radio veterans. When Karen received a call to audition for a role on their show, she was so shocked, she thought it was a prank. “When the show director called me, I thought it was one of my friends punking me,” she recalls, laughing at how shocked she was to receive the call. She walked into her interview not only as a potential candidate for the on-air show, but as a long-time fan of the popular radio pair. A quick chat led to a job offer, and she stuck with the show for years, eventually working as the show’s producer.
Larry and Willy eventually moved over to Jack FM and Karen was slated to join them, until City TV reached out with an opportunity she couldn’t refuse. Conflicted, she went to Larry and Willy for advice. “Willy said, “Karen, you have to do it. Come back with us when you’re done, but go and pursue that, that’ll be such a great opportunity for you.” This the kind of guys they are, they’re amazing people.” Karen gushes remembering the conversation. She took the offer and transitioned to live TV with ease, joining Mike and Fiona on their morning show.
Transitioning from radio to TV was eye opening for Karen. Suddenly people were paying attention to how she looked, what she was wearing and how she was presenting herself on camera. It was before social media, but online criticism was still emanant.
Karen remembers browsing through the station’s blog comments online. “Viewers would be like, “Your hair was out of place” and I’m out there in the pouring rain reporting, and obviously my hair is out of place, I looked like a hot mess! I had never had anyone do that - pick apart what I looked like, and I was just in shock that people could be so mean - and that was just the beginning of it.”
Karen did her best to ignore the comments, but sometimes they got the best of her. “It really gets inside of your head - you don’t want people to affect you like that, but it sort of does,” she notes.
Karen loved the rush of live TV, so when she was offered another radio hosting gig, she decided to take on both roles.
“I was doing the afternoon show at CFOX and the morning show at Breakfast TV, so I was burning out big time. My mornings would start at 3am and then I’d be working until at least 7pm - and then we’d have so many events with the radio station,” Karen remembers of trying to juggle both jobs. She did that for 2 years, and then decided it was time to make a choice. She went back to CFOX and moved into the morning show - and she hasn’t looked back.
When Karen became a mom, she was going to take a full year off to enjoy her new, and most important role. Her boss came over to visit the baby one day, and asked if she could return to work a bit earlier.
Torn between work and family, Karen decided to return to work after 6 months, but the transition back was difficult at first. Soon after her return, Karen was sent on a 3-day work trip to host listeners. She was excited to enjoy a few nights of rest, but she remembers missing her baby.
“I’m running to the hotel room to go and pump because I’m dying - I didn’t even realize the pain, and then I’m in the hotel room pumping and crying because I miss her. I remember thinking, “Why did I go back this early, this is terrible,” she recalls.
Karen is so thankful for her flexible work schedule, and appreciates working for a team who understands that family is her first priority. “There’s those ups and downs that you have as a mom. I appreciate so much that I can be there at 3pm for school pick up, and if something comes up they’ll let me run. No question, flexibility helps.”
She also credits her success to the unwavering support of her husband and the helping hands of her parents and 3 siblings (two older sisters and a younger brother) who have been so supportive on her journey through both journalism and motherhood. On prioritizing, Karen says, “I’m trying to get better at not being such a yes person - I say yes so much that I get to the point where I feel depleted - I have to stop doing that.”
When she’s not on air, Karen’s auditioning for TV roles, volunteering her time for charity, and working on her video series for the Vancouver Sun - Letters To A Younger Me, an advice series that began as a passion project she created with her daughter Maya in mind. She hopes to eventually turn the series into a book. Karen strives to set a positive example for her daughter as she continues to make waves on the airways and on camera. Her contagious enthusiasm for both her family and her work will no doubt pave the way to more successful projects for this westcoast mom.
Catch Karen on the world famous CFOX (99.3FM) weekday mornings from 6am10am, and Saturdays from 6am-8am, and watch out for her appearance on Supernatural, where she plays the role of a newscaster. For more on Karen, visit www.karenkhunkhun.com.
photo by Janis Nicolay
CHI Kids Classes
Yoga Buttons Studio, Vancouver Sept 14 - Nov 16, 4:30pm-5:30pm Artspace Children’s Art Centre, Burnaby Sept 16 - Dec 2, 1pm-2pm
During each 60-75 minute CHI Kids class, your child will learn how to master scientifically supported tools and skills for a stronger, more flexible mind and body. Each class incorporates mindfulness exercises, yoga flows, relaxing imagery, empowering group activities, gratitude practice and much more - all in the language of play!
www.thechikids.com
CHI Kids Parent and Teacher Training
Granville Island Hotel, Vancouver Level 1: Oct 20, 9am-4pm Level II: Oct 21, 9am-4pm
Chi School is a scientifically supported mind-body practice to empower youth and parents to optimize their highest potential. Chi Kids Parent and Teacher Training will take your work with children to new depths of creativity, purpose and unshakable empowerment – a life-changing experience. www.michelekambolis.com/events
Miniature Trains at Burnaby Central Railway Confederation Park, Burnaby Ongoing until October 9, 11am-5pm
With over 2kms of track and 70+ switchbacks, every ride you take could be different! Each ride is $3.50 per person (kids under 3 are FREE). Enjoy a 10-minute train ride through the beautiful park or get 10 rides for only $30. www.burnabyrailway.org
Home Depot Kids’ Workshop
Various Home Depot Stores
2nd Saturday of every month, 10am-2pm
Each month there is a new woodworking project for kids to create for free! The children will use both glue and hammers. Visit the Home Depot site to find out each month’s project, and pre-register your child. Kids must be between the ages of 4-12 years, and parents must participate. www.homedepot.ca/workshops
Open House at Ava Music
September 9, 6-8pm 734 Marine Drive, North Vancouver
Stop by to meet instructors and discover your artistic potential over a cup of coffee or tea and a yummy dessert. First 50 people to register for year-round lessons will receive two FREE tickets to Disney on Ice. www.avamusic.ca
Wesbrook Village Festival 2017
Wesbrook Village, 3378 Wesbrook Mall, UBC
September 9, 11am - 4pm
Join us for the 7th annual Wesbrook Village Festival. Enjoy a day full of fun for everyone; from students to seniors, friends to families, and residents to visitors. If you’ve been to the Wesbrook Village Festival before, you know exactly what you’re in for - an afternoon of fun activities and great food. Be prepared for a free BBQ, live music, kid’s zone, entertainers, goodies for sale by local artisans. WestCoast Families will be there too! Free.
www.discoverwesbrook.com
community
Luminary Festival
Sunstone Park, North Delta
September 9, 6-10pm
It’s a special, sparkling, end-of-summer festival—illuminate yourself with costume and lights, and create a lantern to light the way! The annual Luminary Festival features a Parade of Lights, Concert in the Park, children’s activities, entertainment and food vendors.
www.delta.ca
Day at the Farm 2017
Westham Island Herb Farm, Ladner
September 9, 10am-4pm
Come and see all that your local farming community has to offer, including hay wagon farm tours, BC fresh potato digs, Wildlife Conservation displays, Vancouver food trucks, and fresh local produce for sale. Don’t miss the Musical Talent Show featuring Delta youth at 11:45 am, or prepare your best signature dish using a local ingredient and enter to win the homemade food contest at noon! Admission is free or by donation to the food bank. www.deltafarmland.ca
Touch a Truck
Abbotsford Centre
September 9, 11am-3pm
This is a fun, hands-on, free educational event for the whole family. Vehicles and interactive displays from many companies will be on site and available for photo opportunities. Machine operators will also be on hand to talk to children about the machines and to answer questions! www.abbotsfordcentre.ca
Come Try Ringette!
Moody Park Arena, New Westminster
September 9 & 16, 3:15-4:45pm
Come join members of the Burnaby New West Ringette Association and learn how to play this FUN sport! This free event is open to children between the ages of 4-14 who want to try Ringette. Beginner skaters are welcome! www.bnwr.ca
Scotiabank and BC SPCA Paws for a Cause
Various locations
September 10
This is a great way to get out with your family and furry friend (on a leash!) and help raise money for animals in need. Activities include a kids zone, interactive vendors, a BBQ and more! www.spca.ca
Country Celebration
Campbell Valley Regional Park, Langley
September 16-17, 10am-4pm
This award-winning event highlights the park’s natural wonders, its heritage and local community. Celebrate conservation and sustainable living while enjoying live performances and interactive nature displays. Free. www.metrovancouver.org
Southlands Country Fair
Southlands Riding Club, Vancouver
September 17, 10am-5pm
This is a community event featuring pony rides, a petting farm, games, equestrian equipment, silent auction, arts and crafts market and much more! www.southlands ridingclub.com
Word Vancouver
Various locations throughout Vancouver
September 19-24
Be a part of this festival with a multitude of free reading and writing activities that will take place at various locations and are all part of the Word Vancouver festival. The big festival day happens on September 24th in and around the Central Branch of the Vancouver Public Library. Take in free readings, panel discussions, writing workshops, site performers, family activities, and more. WestCoast Families will be there too! Free.
www.wordvancouver.ca
Vancouver Kids Fashion Week
September 23-24
This is a two-day fashion event dedicated to children’s fashion lines and creativity. A few of the highlights for this event will feature a recovered patient of the BC Children’s Hospital strutting the catwalk as a model, and singing and dance performances by talented kids of all ages. www.vancouverkidsfashionweek.com
Open House! 108 Year Anniversary of Mackin House Mackin House, Coquitlam
September 24, 12noon-3pm
Coquitlam Heritage will be offering tours of the Fraser Mills Train Station and of Mackin House during this familyfriendly event! Join in for crafts, tours, free snacks, and more! See the quilt project that features drawings from children and members of the community on what Canada means to them!
www.coquitlamheritage.ca
Vancouver Baby & Family Fair
September 28: 10am-5pm, September 29: 10am-4pm
Vancouver Convention Centre, East Facility Hall C
A two-day consumer event for the whole family, with an opportunity to shop for products for your entire family under one roof. Speak with professionals and enjoy live entertainment too. First 100 people through the door on Saturday receive extra awesome goodie bags! $15-$18 (kids 12 & under free)
www.baby-fair.com
Heritage Apple Day
Derby Reach Regional Park, Langley
September 30, 11am-2pm
Try your hand at old-fashioned chores and enjoy fiddlers, artists and historians. Sample a variety of apples. Drop in, admission is free!
www.metrovancouver.org/events
Family Day at PdA
Place des Arts, Coquitlam
October 1, 1:30-3:30pm
Start with a tour of the three exhibitions, and then get creative with five exhibition-related workshops! Admission is free, register online.
www.placedesarts.ca
calendar
Fred Penner VSO Kids Koncert
Orpheum Theatre
October 8
This concert is a great opportunity to successfully introduce children (aged 4–11 years) to the world of classical music. The concert is 45 minutes in length, and features the entire Vancouver Symphony Orchestra playing alongside childhood favourite, Fred Penner. www.vancouversymphony.ca
Flashlight Mysteries
Surrey Bend Regional Park
October 14, 6-9pm
Be wily like a coyote and wise as an owl to solve the nocturnal mystery on a lantern-lit trail walk. Park at Pacific Academy (10238 – 10300 168 St) and take a free shuttle bus to the day use area to start your journey. Buses start running at 5:30pm, and the last bus leaves the park at 9:30pm. Limited parking is available. This is a free event for all ages. www.metrovancouver.org
O.W.L. Gala Fundraiser
October 21
Help raise awareness and cover expenses for the work done in the community. Due to the growing number of patients in their care, food costs, medical and surgical costs, enclosure updates, and rescue/transport fees have all increased. www.owlrehab.org
Pacific Pet Expo
Cloverdale Rodeo Fairgrounds
October 21-22
A family-friendly event featuring anything and everything related to animals! Doggie costume contests, pony rides, pet calendar contests, demos, seminars and more! www.pacificpetexpo.com
Salmon Come Home
Hoy Creek Linear Park, Coquitlam
October 22, 11am-3pm
This is a special event because the salmon return to the creek where they were spawned, after living most of their adult lives at sea. This event will happen rain or shine. www.hoyscottcreeks.org
Leading Moms 2017
Goldcorp Stage at the BMO Theatre Centre, Olympic Village, Vancouver
Oct 27, 9:30am-2:30pm
On October 27th, Crisp Media (producer of VancouverMom. ca) will be hosting the 6th annual Leading Moms event, where talented and accomplished women will share their stories of leadership and motherhood, focusing on the theme of change. Immerse yourself, fill your heart, and treat yourself to a day of inspiring and intimate talks delivered straight from the heart. Speakers include Lotte Davis - CEO & Founder, One Girl Can Society, Tess Sloan - Director of Talent, Earls Restaurants & Co-Founder of Talent Lab, Dr. Lara BoydNeurologist, UBC Professor & TedX Speaker, and more, plus an exciting lineup of creative performances. www.leadingmoms.ca
last look Raised on Kale Creating Healthy Eaters 101
by Alyssa Schottland-Bauman of Nourished.ca
Feeding kids can be a challenge, but it’s all in the mindset. Instead of thinking of cooking ‘for’ the kids, try cooking with the kids. With picky eaters and fierce aversions to veggies, it can definitely be difficult. My 9-year-old virtually ate nothing when she was a toddler. Now she eats anything—almost. Change the way you think about cooking and you will already instill healthier habits in both yourself and your children.
Cook One Meal. When kids see what we eat, they naturally want to try it. Start with this now. I have seen so many moms stressing out, making two or three dinners a night. STOP. We are not short-order chefs. I know this may seem draconian, but I promise you, they won’t starve. If there are no alternatives offered they will eventually eat. That being said, super hot, spicy and overly powerful flavours aren’t the best ways to win over fresh palates.
Get Kids Involved. Let them stir, wash, strain, dump, crack, pour, measure, juice, squeeze, etc. Yes, two year olds can play in the kitchen. Clearly ageappropriate jobs work best. When kids get to help prepare the meal, they’re more likely to not only try different foods, but also to eat their creations. It’s all about control. Let them think they are in control and they will eat.
Presentation is Key. Kids respond well to extra effort. Kids will even eat kale. Have you tried chopping it up in tiny pieces and putting it out on the table as kale fairy dust? My 3-year old sprinkles it on everything. I have clients in utter shock thanking me that their kids are asking for kale dust. Try layering fruits in a glass to make rainbows, or cut up veggies in a smiley face.
Junk-Free House. If junk foods aren’t available in the home, then they won’t be consumed and won’t be asked for. My response to ‘I’m hungry’ is to offer them whole food snacks instead of packaged foods loaded with refined sugars or far too much sodium that will have them flying, thirsty, cranky and irritable. Try these healthy snacks instead:
• Organic edamame
• Organic cheese
• Raw veggies
• Homemade muffins or bars, or power bites
• Hummus
• Sliced fruit with nut butters
• Kale chips
• Trail mix or granola to avoid added sugar, peanuts, chocolate chips
• Sweet potato fries
Have Food on Hand. Never leave home unarmed. Pack one or two of the snacks above so you can always avoid a meltdown, have a distraction, and never have to rely on store bought items that are packed with sugar, salts and unhealthy fats.
Start Now If your kids are already pre-teens or even preschoolers, their habits may be challenging to break. But if you start now, consistency and effort will pay off. After a couple of weeks you will be loving your new healthier habits.
Incorporate Your Guidelines into Kids’ Food. I do this all the time. I give everything the Nourished makeover. If kids want pasta, make it whole grain and top it with sauce made from fresh tomatoes or pesto. Do they feel like having a smoothie on a hot day? Throw some greens into the mix! You don’t
have to do the whole transition at once, but small changes can give you big results: more open-minded kids at meal times.
Kid-Friendly Foods Aren’t Good for Kids. It’s crazy what society deems as kid-friendly - more like kid-deadly. Hot dogs, hamburgers, french fries, nuggets, fruit snacks—all are loaded with sugar, artificial colours and flavours, preservatives, and all types of nasty things that affect their physical health and behaviour. Kids don’t need “special” foods. They need time to adjust to what you’re eating, and that may take a little coaxing and a few tricks along the way. The transition to a new way of eating isn’t always easy for anyone, but it’s so worth it.
Recipe: Mac and Cheese, Nourished Up
We still use a bit of dairy, but half the cheese by incorporating nutritional yeast into the recipe. Nutritional yeast is packed with B-vitamins, folic acid, selenium, zinc, and protein, and is gluten-free (check specific brands for certification), and contains no added sugars or preservatives. And is it ever tasty, cheesy and savoury. So this dish is bursting with flavour, phyto-nutrients and nutrition with half the saturated fat as the traditional dish.
Ingredients
• 12 ounces multigrain elbow pasta
• 1 head cauliflower, finely chopped
• 2 cups brown rice crumbs
• 2 Tblsp ground chia
• 1/2 cup parsley, chopped
• 3 Tblsp olive oil
• 1/2 cup nutritional yeast (I like the Red Star brand)
• 1 onion, chopped
• 1 cup grated extra sharp cheddar
• 1/2 cup nonfat greek Yogurt or Plain unsweetened Almond Milk yogurt
• 1/2 cup unsweetened almond milk
• 1 tablespoon Dijon mustard
• Salt and pepper
Instructions
Heat oven to 400° F. Cook the pasta according to the package. Add cauliflower for last 3 minutes of cooking; drain and set aside. Mix brown rice crumbs/chai mix with parsley, 2 tablespoons of the oil, salt and pepper. Return pasta pot to medium heat and add the remaining tablespoon of oil. Add the onion, salt and pepper until soft, 3 minutes. Mix in the pasta and cauliflower and the cheese, nutritional yeast, yogurt, almond milk and mustard. Transfer to a shallow 3-quart baking dish, sprinkle with the crumb mixture, and bake until golden brown - about 12 to 15 minutes.
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
