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MIND ... B O DY ... SPIRIT
M A G A Z I N E
Holiday 2016 / theholisticparent.ca
2016 HOLIDAY GIFT GUIDE PAGE 15
REGUL ARS
EDITOR’S NOTE A happy holistic holiday PAGE 4
UP FRONT Cranberry perfection PAGE 6
COLUMNS
MIND The Grace of Gratitude PAGE 8
BODY Now Resolutions PAGE 10
SPIRIT Consuming Christmas PAGE 12
BACK PAGE It’s Not My Job PAGE 30
FEATURES
THE HAPPIEST GUT ON THE BLOCK BY DR. JEN FORRISTAL
Gut-based strategies for your happiest self PAGE 26
FAMILY MONEY BY DAVE FLEISCHER
A financial checklist for families at all stages PAGE 28
ON THE COVER Furoshiki (noun): a traditional Japanese wrapping-cloth, used for gifts, etc. This eco-friendly cloth wrap promotes waste reduction and looks super cool. Tie one on this holiday season. Our cover was shot in studio by our art team at Made By Emblem, featuring office dog Tito Puente on the table of contents.
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2016 Holiday Gift Guide PAGE 15
GIFTS FOR ALL THE KIDDOS FOR YOUR TRUE BESTIE GIFTS FOR A HOLISTIC MOM GIFTS FOR A HIPPIE DAD GIFTS FOR A BIT OF FUN
Holiday 2016 THE HOLISTIC PARENT
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UP FRONT | NOTE
PUBLISHER’S NOTE
Volume 03, Issue 01 | Holiday 2016
MERRY MINDFULNESS
T
o be completely honest, I struggled with this issue a bit. I had this idea sometime last year to do an issue focused entirely on local products, however, the more I thought about it, the more I struggled with the idea of promoting overspending, overconsumption and overall consumerism — three areas my own family is really focused on tackling this Christmas. How can I, in good conscience, fill my beloved magazine with stuff right in the middle of my own shifting values on holiday spending? And then something Sheena Bounsanga wrote in her article (Consuming Christmas on PAGE 12) really struck a cord with me: “it’s about not buying crap...it’s about really, truly loving the items that you willingly allow to take up space in your home.” It’s been a tough year in our region for small businesses. Although we are starting to see a light at the end of the LRT construction, it’s really left a wake of destruction in its path. It seems like every week there’s another locally owned shop or restaurant shutting its doors, with Uptown Waterloo being hit particularly hard. (I’m still not over the closure of The Extraordinary Baby Shoppe!) It’s really hard to get away from the consumerism of the holidays since so many of our traditions are deeply rooted in gift giving (and it’s fun!). Although there’s nothing inherently wrong with giving gifts, I’ll quote Sheena again by suggesting that we need to get back to quality over quantity. So what if this year we put down the smartphones and walked into that shop around the corner? What if instead of supporting another corporate giant we support a small local artisan? What if we seached in our own backyard for quality finds rather than the big deals? To get you started on your holiday hunt, our team has put together just a sampling of amazing items our region has to offer. Everything found in these pages can be purchased locally from small businesses and artisans. With a focus on handmade, highquality, natural, organic, useful, special or just plain cool, I hope these items will inspire you to support our local entrepreneurs. And if you’re really ready to think outside the box, check out Gifts for a Bit of Fun on PAGE 24 for some great ideas on experience gifts for the whole family to enjoy together. I believe that what we’ve created with this issue is a beautiful balance between “buying stuff” (2016 Holiday Gift Guide on PAGE 15) and the importance of appreciating what you have (The Grace of Gratitude by Nicole Schiener on PAGE 8), an awareness of your financial future (Family Money by Dave Fleischer on PAGE 28) and the interconnectivity of your physical well-being and emotional happiness (The Happiest Gut on the Block by Dr. Jennifer Forristal on PAGE 26). Maybe these concepts together seem like they are in conflict, but really I think they’re simply two sides of the same coin — with all signs pointing to simply living a bit more mindfully. So although I hate New Year’s resolutions, I think everyone should add striving to be more mindful to their Now Resolutions (by Dr. Shannon Viana on PAGE 10). Start now by putting a little extra thought into your gift giving this year and be proud of your purchases. Make choices that are good for you, good for the recipient, good for the community and good for the earth. I’m wishing everyone a very happy holistic holiday!
PUBLISHER | EDITOR Elaine Kapogines elaine@wiltshiremedia.ca ART DIRECTION
www.madebyemblem.com Erik Mohr (Creative Director) Ian Sullivan Cant (Graphic Designer) Sally Tan Soriano (Production) ADVERTISING DESIGNER
Elizabeth Wise PROOFREADER
April Scott-Clarke CONTRIBUTORS
Sheena Bounsanga, Dave Fleischer, Dr. Jennifer Forristal, Tania Heinemann, Nicole Schiener, Dr. Shannon Viana WEB EDITOR
Laura McDonald WEB CONTRIBUTORS
Sheena Bounsanga, Dr. Sarah Connors, Monika Gokstorp, Dr. Isabel Griffith, Krista Harrison PUBLISHED BY
www.wiltshiremedia.ca The Holistic Parent magazine is published three times per year. All rights reserved. No part of this magazine may be reproduced without the written consent of the publisher © 2016 Single copy price is free to all patrons of the Growing Up Healthy Show and is available through our over 50 community partners in Waterloo Region and surrounding areas. Visit theholisticparent.ca for a list of distributors. ISSN 2368-6790 Publications Mail Agreement No. 42845523
ELAINE KAPOGINES
Publisher + Editor
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UP FRONT | RECIPE
CRANBERRY CRAVINGS Submitted by TANIA HEINEMANN
If you’re a cottage goer (or enjoy long drives to Northern Ontario), maybe the annual Bala Cranberry Festival each October helps to kick off your holiday season — if it doesn’t, maybe it should! Because cranberries are delicious, and the list of nutritional benefits is as fabulous as the berries themselves. Antioxidant, anti-inflammatory, anti-cancer, good source of vitamins C, E and K and dietary fibre, these little red beauties can add a pop of nutrition to even the most holiday-heavy meal. HOMEMADE GRANOLA BARS
2 cups old-fashioned oatmeal 1 cup sliced almonds 1 cup unsweetened shredded coconut, loosely packed 1/2 cup toasted flax or hemp seeds 3 tablespoons coconut oil 2/3 cup honey or maple syrup 1/4 cup coconut sugar, lightly packed 1 1/2 teaspoons pure vanilla extract 1/4 teaspoon sea salt 1/2 cup chopped pitted dates 1/2 cup chopped walnuts 1/2 cup dried cranberries DIRECTIONS
Preheat the oven to 350°F. Butter an 8 x 12-inch baking dish and line it with parchment paper.
and stir in the flax/hemp mixture. Reduce the oven temperature to 300°F Place the coconut oil, honey, coconut sugar, vanilla and salt in a small saucepan and bring to a boil over medium heat. Cook and stir for a minute, then pour over the toasted oatmeal mixture. Add the dates, walnuts and cranberries and stir well. Pour the mixture into the prepared pan. Wet your fingers and lightly press the mixture evenly into the pan. Bake for 25 to 30 minutes, until light golden brown. Cool for at least 2 to 3 hours before cutting into squares. Serve at room temperature.
APPLE WALNUT SALAD WITH CRANBERRY VINAIGRETTE
1/4 cup fresh or frozen cranberries, thawed 1/4 cup balsamic vinegar 1 tablespoon chopped red onion 1 tablespoon coconut sugar 1 teaspoon Dijon mustard 1 cup olive oil 10 cups mixed baby greens 2 red delicious apples, cored, thinly sliced 1/2 cup raw chopped walnuts or almonds, toasted DIRECTIONS
Puree cranberries in processor until smooth. Add vinegar, onion, sugar and mustard and process until well blended. With processor running, gradually add oil and process until well blended. Transfer to medium bowl. Season to taste with sea salt and pepper. Combine greens and apples in large bowl. Toss with enough dressing to coat. Sprinkle with walnuts/almonds.
Toss the oatmeal, almonds and coconut together on a sheet pan and bake for 10 to 12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl
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Holiday 2016 THE HOLISTIC PARENT
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MIND | MINDFUL MAMA
THE GRACE OF GRATITUDE Inspiration for positive reflection Story by NICOLE SCHIENER
I
t can be exhausting trying to achieve balance in our lives, especially with the added pressure of returning to fall routines and activities. Just as we settle into this “new normal,” we have the demands of the holiday season thrust upon us. All this rushing, trying to cram too many things into our day and worrying about being late or forgetting something can poise our brains for fight-flight mode — making us vulnerable to being reactive instead of responding lovingly and with patience. This is especially the case for highly sensitive people, or people with histories of abuse or trauma. As much as we love our children, in response to what it deems as a threat, our brain sometimes forgets our children are not the enemy, especially when they talk back or act entitled. I was surprised when my threat response was triggered by the high energy and noise of my very active children. Mindfulness has been so important and not just a few minutes in silence but learning to adopt a mindful approach to living. Intentionally slowing down and soaking up present awareness along with a lot of deep breaths helps to constantly reset my delicate nervous system and minimize my reactivity. It can be hard balancing our children’s need to grow into their own authentic selves while also creating boundaries and inviting increasing responsibility. We also have our own triggers and personal issues to contend with during the parenting journey. With humility and an openness to what lessons there are within these parenting conflicts, I am finding it easier to
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take away ...
The practice of gratitude can not only help us immensely as parents, but can also pave the way to inspire giving in our children.
make repairs and restore connection. I often recommended clients keep an appreciation journal. While my own journal was more of a space to process feelings, I began to wonder if, in some way, this was actually keeping the negative feelings alive. So this year I set the goal of writing in a gratitude journal every night as part of my evening ritual. The benefits I realized went far beyond what I could have anticipated. Grace came to me on the pages. As I reflected on the day’s events, I was reminded that things usually turn out much better than expected — or at the very least, I survived, maybe with some embarrassment, but here to see another day and try again. This soothed my worried mind. My heart was flooded with grace as this reflective writing helped me to look for and soak up the positive qualities and accomplishments of my children, which led to seeking out opportunities to share with them in person or in a “love letter.” My self-doubt softened as the grace of gratitude allowed me to see myself through loving, appreciative eyes and celebrate my strengths. I found myself being more appreciative of and making sacred time for my partner. I also deepened even more into an appreciation of walking in nature, which helped keep my family outside, even on cold or rainy days. Eventually I created “Peace and Possibility,” a Facebook page to inspire others to soak up the benefits of nature, mindfulness and gratitude. For the first half of the year we took turns at dinner talking about something or someone we were grateful for to help my children reflect on how blessed they are. Now we invite them to share ways they are making a difference in people’s lives because I believe the practice of gratitude can not only help us immensely as parents, but can also pave the way to inspire giving in our children, which not only helps protect them from feeling entitled but also has immense social and emotional benefits. NICOLE SCHIENER M.Ed, RP, CCC blends professional
counselling and public speaking experience with personal insights from raising two passionate little people. Follow her on Facebook at “Peace and Possibility”.
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BODY | RESOLUTIONS
NOW RESOLUTIONS Don’t wait until New Year’s to make those changes Story by DR. SHANNON VIANA
...
I
t’s about that time of year again when we use back to school, holidays and everything in between as an excuse for why we aren’t working on “me.” No judging, I swear, we all do it. We promise that once we make it to the new year life will be different, things will slow down and we will have the time to invest in ourselves again. Let’s skip formalities and be honest — when in the last five years has life slowed down? There are jobs, children, aging parents, houses and a million day-to-day things in between that we will always prioritize above taking care of us. So let’s not do it this year. Let’s not wait for this one day to start magically transforming our lives. Really, New Year’s is just another day. Changing a whole life in one day, that’s a lot of pressure to put on 24 hours. First, let’s start with some hard truths: 1. Life will not slow down unless you force it to. 2. Work does not care if you burn out trying to meet unrealistic expectations and deadlines. 3. Children have their whole lives to learn a new skill or take up a new hobby; they may want to conquer every interest in one calendar year but they don’t need to. 4. You can live in a messy house — we’re not talking hoarder-style here. Remember, clutter doesn’t kill, usually. 5. Asking for help with kids, cleaning, at work or simply asking a friend to be a friend
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take away
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Holiday 2016
If you can’t focus on changing it now then why would Jan. 1 be any different?
is not only allowed but highly advisable especially if you live in North America. We’ve lost the village needed to raise children, and it’s time we start to create our own. If making changes seems overwhelming or even starts to cause anxiety you are likely on the right track. Change is uncomfortable because it’s new and different but that doesn’t mean it’s bad. If making change does make you uncomfortable, seek out a local therapist and have someone help walk you through your life make-over. Now onto the hard part: don’t wait until New Year’s to fix your broken self. First, you need to know what’s broken to fix it. Think about everything in your life that you know needs to change. Maybe your pant size has crept up three or four sizes over the last couple of years? Perhaps you are overly available for a friend or family member? Maybe your kids have five activities each and you spend the whole week being a taxi driver, or perhaps, like me, you spend way more time at work than you should. Now I need you to prioritize them, which one is easiest to change right now? No excuses. No reasons why you shouldn’t change it! If you can’t focus on changing it now then why would Jan. 1 be any different? Brainstorm ideas for how you could change this, people you could ask to help and come up with a real action plan, with “for-real-life” deadlines as my sevenyear-old likes to say. Now start talking about it, to friends, to partners, and to children. Verbalizing something to people creates the expectation for yourself and others that this change is important, necessary and something you intend to do. DR. SHANNON VIANA , DC, is a chiropractor and
owner of Inspire Health & Wellness in Kitchener. Beyond the traditional chiropractic care, she also employs the use of ultrasound, electrotherapies and orthotics in the care of her patients. www.inspirehealthandwellness.ca
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“ 10 UNIQUE WAYS TO ENJOY CHOCOLATE AS MUCH AS I DO!”
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SPIRIT | MINIMALISM
CONSUMING CHRISTMAS A call for less stuff, more memories Story by SHEENA BOUNSANGA
I
’m going to say something pretty awful, something really quite horrible and a lot of people aren’t going to like it, but I’m going to say it anyways. Sometimes I really wish Santa didn’t exist. There I said it, now let me explain. If I’m going to be honest — and I mean really, really honest — Jolly Old St. Nick is really making this whole minimalist thing very freaking difficult for me and my household during the holidays. But I can’t put all the blame on Santa; there are other people at fault as well. Oh man, this isn’t going to be a popular statement either, but if you’re already ticked at me for the existence of Santa comment, then I might as well continue on pointing fingers and stirring the pot, right? So, who else is to blame you ask? Well, truth be told, you are. Yes, you! You’re messing this whole minimalist thing up for me big time. Society has deep pockets (or at least that’s what they think), with an even deeper “I want” list, and here I am at Christmastime saying “I’m a minimalist!” meanwhile my kids are saying “Johnny got an iPhone and Sally got a drone!” Awesome, just awesome. ’Tis the season of overconsumption! I love the holidays — I really do. I love the time with family, the travel, the food, the simple traditions. What I don’t love is the commercials, the overconsumption, and the misconception that lots of presents under the tree equals a successful Christmas. Why do we feel the need to buy so much “stuff” at Christmas? Because we think our kids want it or because we want them to have it? Think about the difference there.
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take away ...
Being a minimalist isn’t about not spending money, it’s about not buying crap. It’s about truly loving the items that you willingly allow to take up space in your home.
Last year my husband and I fully embraced a minimalist Christmas and the biggest ah-ha moment for me was that I had always thought I was buying my kids gifts because they wanted them. When we finally eliminated those “extra” presents I quickly realized that I wasn’t buying those gift because the kids wanted them, I was buying them because I wanted them to have them. I wanted them to have lots of presents under the tree. Quantity over quality — how backwards is that? My nine-yearold generally has three relatively modest things on his list to Santa. Guess how many presents he really truly wants under the Christmas tree? Yep, you guessed it, three! Don’t think for a second that you actually overbuy for your kids, because you don’t. Do you overbuy? Probably, but not for the kids. We overbuy for ourselves, for society, for the Joneses, because honestly, kids don’t care. And if they do, then perhaps we need to re-evaluate the message we’re sending our kids during the holidays, because ultimately, it’s not Santa’s fault and it’s not society’s fault, it’s ours. What can we do instead? I know we hear it all the time, but it’s true, quality over quantity. Being a minimalist isn’t about not spending money, it’s about not buying crap — lots and lots of crap. It’s about really, truly loving the items that you willingly allow to take up space in your home. It’s about shopping mindfully and walking away from items often. It’s about looking back on your own childhood and remembering your favourite holiday moments and recreating those. I would bet that most of those memories involve people, not things. Experiences not stuff. SHEENA BOUNSANGA is a mindfulness coach and early childhood educator. To read about her first foray into minimalism, check out “A Merry Minimalist Christmas” at bit.ly/2ehKLPj.
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Heather Heartfield, Sales Representative, Knowledge First Financial Phone. 519-653-0039 Email. heather.heartfield@kff.ca Web. info.knowledgefirstfinancial.ca
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HOLIDAY GIFT GUIDE | KIDS
GIFTS FOR
l A r Fo l t he Kid d os THE FRIENDLY MONSTER BANJOPUPPETS Handmade handy monsters are hours of fun. Great for road trips, reading books or consulting about life choices, they’re designed to fit all sizes of hands and stow away quite nicely in backpacks, coat pockets and purses. Even the crankiest kiddo can’t resist a little giggle from one of these guys. $35 | banjopuppets.com
BEST FRIENDS FOREVER MAKING FRIENDS Some dolls are more than just playthings; they’re best friends. Give your child the gift of friendship with a Making Friends’ handmade, allnatural Waldorf doll. $125 | makingfriends.etsy.com
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KIDS | HOLIDAY GIFT GUIDE
COLOURING COMPANION CHUBBYCHEEKS Crayons are the Polkaroo of the craft world. Chubby Cheeks’ crayon wallet keep crayons safely accounted for, for all your little crafter on the go. $14 | chubbycheeks.ca
A FOX WITH A CAUSE CUDDLE + KIND These beautiful hand-knit stuffies are more than just cuddles, they’re kindness embodied. For every cuddle + kind doll sold, the company gives 10 meals to children in need. They also provide over 100 women artisans with a sustainable, fair-trade income. Is there a better holiday tradition than that?
COLD-WEATHER CUDDLES WARM FUZZIES Baby-safe, teenager approved — everyone loves a snuggle. Not just a cute face, Warm Fuzzies contain a flaxseed pouch to warm in the microwave, adding just a little heat to a cold winter night. $67.85 | warmfuzziesbygen.etsy.com
$75 | cuddleandkind.com
JUST LIKE MOMMY SEWFUNKY
Handmade with organic cotton twill and fun designer patterns, Sewfunky creates mini versions of their slings so your little one can wear their “baby” just like you do. $35 | sewfunky.ca
HORSEBACK HEAVEN GREENHAWK Give the gift of a new (or renewed) hobby with a Back To Lessons Package. Includes a helmet, gloves, half chaps, crop, breeches and paddock boots at a solid discount, your little one will be geared up to start pursuing their equestrian dreams. Available for purchase at the Greenhawk Cambridge location. $169.99 | greenhawk.com
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DOGS | HOLIDAY GIFT GUIDE
GIFTS FOR
Your true bestie DOGGY TAGS
DESIGNER DUDS ELANOR Even though they’re not Waterloo-local, these 100% Canadianmade, eco-friendly jackets are just irresistible. This beauty was on loan from Timmie Dog Outfitters (timmie. ca) in Toronto. Check out elanorjackets. etsy.com to order online.
RAWKETTE
These handstamped, totally custom stainless steel washers are fashionable and functional. $15-$19
$70-90 | elanor.ca
rawkette.ca
GEARED UP! TUFFPAWSH From Batman to bazinga, express your inner geek (or chic) with a handcrafted leash and/ or collar. Pick a ready-to-go piece or personal custom order. $20-$35 | tuffpawsh.com
SLEEPING IN STYLE PIPER’S PILLOWS Say goodbye to that stinky old dog blanket and let your pooch snooze in the comfort of a luxurious fleece pillow. So inviting, you may have to order one for yourself too! $5-$40 | piperspillows.com OUR MODEL Tito Puente is the art department’s office dog and a rescue from the Dominican Republic. He loved showing off his new outfit and tasting the treats. Good dog!
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YUMMINESS! HOUND CORNER COOKIES Handmade corn,
wheat and potato-free dog treats — these are the cookies your dog would make for himself if he could reach the stove. $5 for 4 dozen | houndcornercookies.com
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HOLIDAY GIFT GUIDE | MOMS
GIFTS FOR A
Holistic Mom THE MAGIC OF A MEAL FOOD NATURALLY
If you’re really looking for that special gift that will be remembered for years to come, look no further than a busy mom’s fridge. Give the gift of food! Even better? Food that someone else has made. Food Naturally is a local gluten-free meal delivery service offering weekly packages made lovingly from local, organic plant-based, dairy-free ingredients. Choose as many meals as fit in your gift-giving budget — the possibilities are endlessly delicious! $65-$135 | foodnaturally.ca
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MOMS | HOLIDAY GIFT GUIDE
BEAUTIFUL BREASTFEEDING BREASTBOWL A natural alternative
to pumping, breastbowl is a glass vessel designed specifically for hand expressing breastmilk. It is elegant, discrete, ergonomic, easy to clean and unique. Each breastbowl is handblown locally. $65 | breastbowl.com
NURSING REMEMBERED A JEWEL KEPT Yes, that stone is made from breastmilk. Each piece includes your own inclusion (like breastmilk, ashes or even pressed flowers) and is the true definition of a keepsake. Whether your breastfeeding journey was three weeks or three years, this one-of-a-kind piece will serve to commemorate a very special time in motherhood.
DIFFUSER DECOR HEALTHOHOLICS Stylish and functional, the NOW Ultrasonic diffuser is a great way to introduce essential oils into your daily life. Diffused oils are a perfect alternative to synthetic air fresheners and scented candles. Healthoholics also offers a wide variety of NOW brand essential oils, and with kits like Let There Be Peace & Quiet, this may be at the top of your favourite mom’s wish list.
$90 | ajewelkept.com
$79.99 | healthoholics.com SCENTS FOR YOUR SOUL
$28
NATURALLY KISSABLE BOOSH Get started with your chemicalfree make-up makeover with these locally handmade lipsticks. Organic and vegetarian, this clean cosmetic is a guilt-free self-care essential for all those kissable mommy moments.
foxandbearessentials. etsy.com
$26 | boosh.ca
FOX & BEAR ESSENTIALS
Essential oils are the new black. Stylish and modern designs, these necklaces feature natural lava stone that act as tiny diffusers.
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HOLIDAY GIFT GUIDE | DADS
Hippie Dad GIFTS FOR A
DAPPER DAD NICOLE GAGNON WOODEN DESIGNS
Take hippie-chic to the next level with a wooden tie clip and cufflink set handmade from locally sourced wood. This spalted maple wood has an interesting natural pattern that makes each set unique. $70 | ngnicolegagnon.etsy.com
PAMPER HIM COCOON APOTHECARY
Using reclaimed and new wood sourced locally for their projects, Ironwood North Design makes painted or carved signs from your favourite sports team logo to a custom monogrammed family plaque. Help commomorate this year’s hot streak with a beautiful Jays sign — a perfect addition to any room in the house really.
For decades skin care has really been an all-girls club — enter Cocoon Apothecary’s MALEchemy line. Shifting from their signature blossom-driven women’s scents to more organic, woodsy aromas like balsam fir, bay rum, cloves and hemp, these products a perfect gift for any man in need of a little self-care. Products range from beard oil and aftershave to cleansers and moisturizers. Check out the Skin Care Box for a great all-in-one starter kit.
$100 | ironwoodnorthdesign.etsy.com
$70 | cocoonapothecary.ca/malechemy
CUSTOM CARVINGS IRONWOOD NORTH DESIGN
A CARRIER OF HIS OWN YELLOWBIRCH
Give him the gift of never having to wear the pink floral carrier again. The Chimparoo Trek can be used from birth to preschoolhood, and comes in several genderneutral patterns he’ll be proud to wear. Available locally at Yellow Birch in Guelph. $170 yellowbirch.ca
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HIPSTER CHIC A BIT STITCHY
Bring out his inner nerdy lumberjack with a set of buffalo plaid flannel suspenders and matching bow tie from A Bit Stitchy. For a bit of extra fun, they come in baby and toddler sizes as well. This year’s family photos just stepped up a few notches!
ECO SOAP
$45 | regandags.etsy.com
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PLANT MAGIC
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EXPERIENCES | HOLIDAY GIFT GUIDE
GIFTS FOR A
Bit of Fun With rooms and rooms full of stuff (and two kids with birthdays relatively close to Christmas), I find answering the question, “What can I get your girls for Christmas?” extremely stress-inducing. What do they actually need? Something to do! They need adventures, and memories, and photo-worthy moments. And as a single-income family, shelling out $20+ every time I want to do something is not always feasible. So this year, gift-givers, I encourage you to think outside the gift-wrapped box and look around the region for memory-making, adventure-filled, energy-burning experiences. And if you’re like my family and still want to “give them something to unwrap,” there are lots of creative, potentially Pintrest-worthy (and inexpensive) presentations to accompany an experience gift. Here’s a short list of a few experiences to help explore our region. CAMBRIDGE BUTTERFLY CONSERVATORY This tropical gem is guaranteed to melt away the winter crankies of cabin-fevered kiddos. A solid dose of humidity, mixed with gorgeous butterflies and fascinating plants is perfect for a quick afternoon out of the house. So this year add an annual membership to your wish list for a ridiculously good deal! Ranging between $49.95 for a single adult (kids under two are free) and $129.95 for a family pass (two adults and two kids between 3 and 17), this will be your go-to winter escape. $49.95-$129.95 | cambridgebutterfly.com KW SYMPHONY While the symphony may not be the first thing that pops into your head when you think about entertaining children, you may want to rethink that when you see the KW Symphony’s kidfriendly Family Series and Kinderconcert Series options. All concerts include “pre-concert family fun” like art and music activities, as well as chance to meet or take a mini-music lesson from a KWS musician (activities vary depending on the series). The 2016/2017 season includes shows such as “Bella the Tuba Gets Her Melody” and “Paddington Bear’s First Concert.” For your musicloving kiddos, family passes are available ranging between $108 and $142 for a family of four for all concerts in the series. $108-$142 | kwsymphony.ca
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GRAND RIVER ROCKS Tired of your kids climbing your furniture? Channel that natural urge to climb into sometime fun for the whole family — indoor rock climbing in someone else’s space! Grand River Rocks offers annual family memberships (includes two adults and as many children that live in the house). Get the whole family moving with access to not only an array of rock walls, but their mini-gym, free yoga, and fitness and climbing classes. $1,400 | grandriverrocks.com THE CHILDREN’S ART FACTORY Kids love to get messy. Moms hate to clean up. At the Children’s Art Factory, painting on the walls is encouraged! Climb, dress up, paint, get messy! Let them be kids with this magical space designed just for them. Your little ones will want to go over and over again, so your best bet is a Frequent Visitor Card (it never expires!) ranging from 5 to 20 visits. Play all day and then come back tomorrow. $40-$120 | thechildrensartfactory.com THE CLAY AND GLASS GALLERY Although “you break it, you bought it” may come to mind, Uptown Waterloo’s super cool Clay and Glass Gallery actually presents many child-friendly programs, including after school programs, art camps and art4teens. But for an unforgettable family experience, check out the “Play With Clay” program. This open studio time is geared towards families who want to create together. Over two Sundays, participants will make, paint and fire their own clay creations — playdoh will never be the same after this experience! $10/person | theclayandglass.ca
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FEATURE | HAPPY GUT
THE HAPPIEST GUT ON THE BLOCK Gut-based strategies for your happiest self
Story by DR. JENNIFER FORRISTAL
As research forages ahead, we have come to understand just how direct the connection between our gut and brain is. When our gut isn’t balanced, we feel more depressed and anxious. When we are depressed and anxious, our guts don’t work the way they should. In fact, our digestive system and gut bacteria communicate directly with our brains through nerves and signaling molecules that influence how we react to stress. This connection is so important that I always include a good gut health assessment as part of my intake for patients who are experiencing high anxiety levels, low moods, mood swings and other issues with their well-being. It is remarkable to see children experience drastic improvements in mood or self-regulation by simply addressing their gut. Optimizing gut health is a piece of the puzzle that should always be considered when thinking about well-being. The main treatment options can be broken down into a few key areas. Let’s start with a quick overview of the gut. 26
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HAPPY GUT | FEATURE
YOUR GUT AS A BARRIER
THE GUARDS AT THE WALL
The gut wall is extremely important in determining what comes in and out of our bodies. In fact, much like our skin, our gut wall comes in direct contact with the outside world through everything we put in our mouths. It allows us to regulate the nutrient and toxin flow into our bodies and plays a critical role in how we feel. To stay happy and healthy we want to keep this defense as strong as possible.
Like any strong wall, our gut needs defenders to ward off attack, repair any damage and communicate with the other systems inside the wall. For this job we have our “probiotics” — the billions and billions of good bacteria that live inside our digestive system — helping us break down our food, clean up waste and defend against any bad bacteria trying to set up shop. Probiotics also affect our production of serotonin, a key neurotransmitter used in mood regulation, which tells our fat cells when to store or burn energy and complete a huge host of roles that are essential to our health. Not only do we need a lot of these defenders but we need them to be diverse. Variety is the spice when it comes to our gut bacteria. It’s funny that we don’t give these superheroes much of a second thought.
STEP 1: MAKE SURE THE WALL IS STRONG The best way to make sure your gut wall is strong is to stop chipping away at it and send down supplies your body can use to rebuild any damage. Things that can chip away at your wall include pro-inflammatory animal fat, food allergens, fried foods, certain medications, sugar and other chemicals like artificial sweeteners, fillers, flavouring agents, etc. The chemical soup of highly processed foods doesn’t do our gut wall a lot of favours. Foods high in omega-3, like oily fish, hemp hearts, walnuts and certain spices including turmeric, help us to reduce inflammation and improve our gut barrier. Key nutrients including L-glutamine, collagen (high in bone broth), zinc and vitamin C can serve as the building blocks needed to make repairs. Mucilaginous foods like oats can help coat our gut wall and protect it from further damage.
STEP 2: TAKE CARE OF YOUR DEFENDERS Your good gut bacteria are working very hard for you and they need to eat. Be kind and send them the things they like. Foods that are high in fibre make great food for your probiotics. Fresh fruits and vegetables, beans and legumes, nuts and seeds keep your probiotics happy, healthy and doing their jobs. No risk of mutiny there. You may even want to send them some backup on a pretty regular basis. Fermented foods are high in probiotics and help in adding new defenders to your team. Include foods like yogurt, kefir, kombucha, miso, saukraut, kim chi and other fermented foods on a regular basis, or take a good mixed-strain probiotic a few times a week.
STEP 3: CUT OFF THE ATTACKERS FOOD SUPPLY There is another player in this gut health game and that’s the less-than-helpful bacteria that are all around, even in our guts right now, and what they want is territory! When we have a strong, well-defended wall these attackers can’t do much. With no available territory to grow they don’t cause much trouble but when they find a wall that doesn’t have good defense they settle in and start to multiply, produce toxins, steal nutrients and generally make our lives miserable. Luckily, we have control over all the food that enters our gut. By reducing bad bacteria’s preferred food supply, which includes refined sugar and refined carbohydrates, we can make it less hospitable for these undesirables. It’s not that a strong system can’t handle the occasional piece of cake, but overfeeding the attackers is a bad idea. NOTE: ANTIMICROBIAL HAND SOAPS, SANITIZERS AND ANTIBIOTICS DON’T ONLY KILL THE BAD GUYS, OUR DEFENDERS ARE VULNERABLE TOO. IT’S BEST TO USE THESE REMEDIES ONLY WHEN NECESSARY AND FOCUS MOST OF YOUR ENERGY ON A STRONG DEFENSIVE STRATEGY. TIME TO GET YOURSELF (AND YOUR GUT) HAPPY! FOLLOW THIS THREE-STEP PROCESS FOR BETTER GUT HEALTH AND FOR A MORE BALANCED MOOD. FOR MORE INFORMATION, REACH OUT ANYTIME TO DR. JEN AT MYDRJEN.COM.
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FEATURE | FINANCIAL
FAMILY MONEY
A financial checklist for families at all stages Story By DAVE FLEISCHER
Raising children is definitely a joy — it’s also expensive. And, while parents are great at keeping track of schedules, appointments and making lists that keep their lives in order, financial planning can be forgotten in the rush and hustle of everyday life. But it’s important to have a financial plan in place if parents are to successfully navigate the different stages of their children’s lives. Here is a quick financial checklist for families.
PRE-BABY • Research employee and government parental benefits so you’ll know what your income is likely to be while you’re away from work. Review your current • financial plan(s) and determine what you want to save in advance of having a child and what your family budget will be when your new addition arrives. • Save early and often in a tax-efficient way using RRSPs and TFSAs. • Arrange for a last will and testament or update your will to include wishes for your child/children’s education, care and inheritance. Name a guardian for minor children.
INFANT AND TODDLER (0–5) • Register your child for all government benefits. • Open an RESP. The government offers a Canadian Education Savings Grant* that can provide 20 per cent or more return on the money you save depending on your income.
THE EARLY YEARS (5–10) • Open a savings account for your child • Save the receipts from daycare and extracurricular programs because they may be eligible for the child care expense deduction. Re-visit your financial • plan and anticipated future costs to be sure you’re saving and investing enough to meet your goals.
*The Canada Education Savings Grant and Canada Learning Bond (CLB) are provided by the Government of Canada. CLB eligibility depends on family income levels. Some provinces make education savings grants available to their residents.
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ADOLESCENT AND TEENAGER (11–19) • Talk to your kids about earning, saving and spending wisely. • If they have a parttime job, help them to divide their income into areas like current cost of living, future school savings and investments. • Teach them about loans and good and bad forms of debt. • Set goals with them and add incentives like matching their savings.
YOUNG ADULT (20–25) • Offer to contribute toward the purchase of their first home if they are able to save a certain amount on their own. • Talk with them about savings plans like TFSAs and RRSPs. • Be sure they understand all the tax deductions and credits available to them through RRSP contributions, their educational expenses, and so on. • Encourage them to work with a professional to file proper tax returns. • Include them in conversations about estate planning and where to find your will and other valuable information.
life can bring joy and happiness along with change and challenges. dave fleischer at investors group can help navigate every stage by providing the personal financial knowledge you need and the right financial plan for your family. you can contact him by calling 519-886-2360. theholisticparent.ca
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BACK PAGE | SALARY WOES
IT’S NOT MY JOB Story by ELAINE KAPOGINES
S
o according to salary.com, a US-based website that tracks and calculates compensation throughout North America, I should have made US$143,102 this year as a full-time stay-at-home mom. FYI, I only have $4.03 in my bank account — and I used my (husband’s) credit card to buy my fancy $5 coffee this morning (thanks, Chris!). This compensation is based on an approximate US$48,000 base salary, plus almost US$95,000 in overtime. And the job description includes “traditional mom jobs” like housekeeper, psychologist, event planner and nutritionist, and “modern mom jobs” like executive chef, athletic trainer, academic advisor and network administrator. Incidentally, this accounts for a 27 per cent increase in compensation from 2015. I hate this. All of it. I hate the idea of affixing a dollar amount to what I do. I hate the idea of calculating “overtime.” I hate seeing my day-to-day tasks given pretentious names and listed like a Kijiji posting. While I understand that the motivation is to illustrate a mom’s “worth” to a society that largely takes for granted the contribution of SAHMs, I actually think it devalues what I do. I am not my to-do list. And being a mom is not my job. This type of conversation only feeds the societal desire for value, and serves to force a SAHM’s “lifestyle” (for lack of a better term, ironically) into the linguistic constructs of “businessese” — a language we’re much more comfortable speaking when discussing someone’s value, success and even our own self-worth. Without titles, salaries and job descriptions, where do moms fit into society? How can we talk about their worth outside the language of dollars and cents? I don’t have an answer. Honestly, I talk a big game, but I certainly struggle with my worth outside the walls of the playroom. There’s certainly something comforting about having a number to throw around. “See,” I say holding up the colourful infographic, “look at all the shit I do! I’m worth $150,000! Get out your chequebook, honey.” I worked in Corporate Canada for a long time, where employees lived and died by merit increases, performance reviews and shifting job titles. Our human brains like that kind of structure and are comfortable with defined expectations — you do your job, you get a promotion and a raise. As you become more valuable to the company, that value is reflected on your bi-weekly pay stubs. Fairly straightforward. But being a mom is anything but straightforward. It’s chaos. All the time. There’s no other word for it. And there’s certainly no dollar amount you can put on the emotional aspects of what
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I do all day, every day. My body has literally been in fight-or-flight mode 24/7 for nearly four years. There’s a beautiful word in psychology that really hits home with me: hypervigilance. It’s basically a perpetual state of high alert — an exaggerated awareness of sensory input in your environment (sights, sounds, people, behaviours, etc.) looking for a potential threat. This high-anxiety state can actually cause physically and emotional exhaustion. Nailed it! Is there a better definition of being a mom than that? Whether we’re aware of it or not, we are constantly receiving sensory queues and analyzing those queues in an attempt to keep our kids safe. And please do not confuse this for some type of modernday, “the world is a terrible place,” helicopter parenting dilemma, because that’s not what I’m talking about at all. What I am actually talking about is the very basic responsibility of caring for another human being — and the weight of responsibility we feel as caregivers. As a SAHM, the weight is relentless. Some days, it feels like I’m caring 10,000lbs on my back. My dream vacation right now would be to spend 48 hours in a hotel by myself. I would wear my pajamas, order room service for every meal, watch a bunch of movies and speak to no one. “Well, that’s no fun!” said my husband when I told him. “I don’t want fun. I just want to be alone.” But what he doesn’t understand is that it’s not really about just being alone, it’s about relieving myself of the responsibility of parenting. I long for the lightness of my pre-mom days. And of course I understand this weight of responsibility extends to every parent — not just SAHMs. I’m not devaluing working moms or dads in any way; in fact, I’m in total awe of the balancing act of the working parent! However, the biggest difference I see is that a parent who works outside of the house has the opportunity to compartmentalize their responsibilities, thereby creating even a micrometre of distance from the hypervigilance of physically being with their children all day. Listening to the radio on your commute, drinking a whole cup of coffee, peeing by yourself — these are the moments I miss from my working days. I’ve chosen this path. I made a very calucated decision to leave the working world and just be a mom. And that’s it — I’m ok with being “just a mom.” I’m not a chauffeur, janitor or logistics analyst; I’m simply trying to keep two children alive with my sanity in tact — and a “squeezy hug” from my girls is all the payment I need. ELAINE KAPOGINES threatens to sell her kids on a daily basis, but she honestly believes that having the chance to be a SAHM is priceless. Visit theholisticparent.ca for additional content and digital copies of past issues.
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HP Fall 2016 NEW AD FINAL.pdf
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