GRAND Vol VI, Ed IV

Get Moving!

The Importance of Exercise

Exercise keeps us physically fit so that we can go about our daily life with more ease. Its effects go way beyond the surface; they extend to other areas of the body as well.

help combat the loss of bone density. Balance training helps to activate deep stabilizing muscles so that they become more resilient to stress and are able to absorb weight and impact better.

Exercise helps to:

Build a stronger immune system. Aerobic/endurance exercises such as brisk walking and dancing improve the health of your heart, lungs, and circulatory system, helping your body to overcome infections and viruses more easily plus lessen recovery time from illness and injury.

Create stronger bones for better balance. Strength training exercises like lifting weights and using resistance bands can increase muscle strength to

Reduce the risk of degenerative diseases such as dementia, Alzheimer’s and Parkinson’s. Exercise keeps the mind’s cognitive functions active and strengthens motor skills.

The idea of working out can feel overwhelming, but don’t sweat—yet!—every little bit helps:

Physical activity can be social time. Get your family or friends to be active with you and when available look for group activities or classes in your community.

Start slowly and listen to your body, don’t push yourself to the point of pain or unnecessary strain. Learn to work with your body and find an activity you like. Minutes count. Plan to increase your level of activity 10 minutes at a time: walk wherever and whenever you can, carry your groceries home or take the stairs instead of the elevator

Practice mindful movement when you exercise to improve your potential for moving well as you age. Consider the Squat, a simple exercise that most of us know and in fact practice every day when we move from sit to stand or stand to sit. A squat builds strength in the hips and legs, which propel us through our day and also work to get us up and down off

the toilet. You can incorporate mindful movement principles by:

Using proper technique. Sounds boring but proper technique allows you to perform an exercise without causing pain or strain. While a certified trainer can help, you can also watch yourself in the mirror. For example, when performing a squat, as you bend your knees watch that you sit the hips back, like you’re taking a seat back on the toilet, and watch that your toes and knees point in the same direction.

Activating your core muscles, a group of four muscles that include the diaphragm, deep abdominal, deep spinal and pelvic floor. Try using the Core Breath, a specific way of breathing that incorporates your core muscles. When performing the squat, breathe in as you bend your knees, sit back and envision the two sitting bones spreading, allow the ribs to expand and breathe out as you stand up envision the 2 sitting bones and deep abdominals gathering.

Include a balance challenge. Try standing on one leg and avoid breath holding. Many people find that focussing on a point in the near distance will help but once you master this move then try to balance and allow your eye gaze to expand into the periphery. When performing a squat you can practice lifting one leg up as you stand up or try placing one foot (or both) on something unstable like a mini-exercise ball or balance trainer.

Physical activity plays an important role in maintaining your health, wellbeing and quality of life. If you are unsure about types and amount of physical activity consult a health professional to find out what’s appropriate for you

Leslie Hopkins is a Certified Core Exercise Specialist with a unique perspective into the field of women’s pelvic health. She is a movement educator, speaker and creator of online programs including Laugh Without Leaking.

Freeze!

Cooling Down with Frosty Treats

With summer’s heat comes the joy of going to the beach, building sand castles and swimming. Or staying cool by running through a sprinkler. Frozen treats are another great way to cool down. They are also fun and easy to make at home! And homemade frozen treats are far better than those that are store-bought. They contain less sugar, artificial flavours and food colouring. And it’s easy to make them completely sugar-free by using 100% fruit juice.

Best of all, homemade frozen treats are a fun and flavourful way to connect with your grandchildren!

Feel free to mix and match ingredients to create your own favourite blend. Add edible flowers and mint leaves to popsicles. The results are beautiful. Whole raspberries, strawberries and cherries make a fun addition to popsicles or ice cream.

Kids love mixing liquids. Give them a few different base ingredients and let them mix their own concoctions. Try brewed herbal teas, 100% fruit juice, yogurt or cream. Which combinations freeze the hardest? Which ones have the best flavour?

Here are a few possibilities:

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Fruit Juicesicles

The easiest homemade frozen treat is a fruit juice popsicle. If you don’t own a popsicle maker, then just use an ice cube tray. A cup full of flavourful ice cubes is pretty fun and perfect for taste-testing different combinations.

Ingredients

A few piece of whole fruits (strawberries, cherries, raspberries) 100% fruit juice or fruit and vegetable juice blend

Wash and chop the fruit into small, bite-sized pieces. Place a few pieces in each popsicle container. Pour in the juice and freeze for at least 3 hours.

Island Parent Group—BC’s largest publisher of parenting content—is expanding its editorial team. We publish Island Parent Magazine, WestCoast Families, GRAND and Tweens & Teens. We are looking for someone who is passionate about sharing the joys and struggles of parenting through multiple mediums. This position will help shape the editorial direction of our magazines, websites and social media. We are looking for a growth-minded star who wants to be a part of a mighty team!

Contact publisher@islandparent.ca

Smoothie Creamsicles

Whenever we make smoothies for a snack, we always make a double-batch and freeze the extras as creamsicles. Again, if you don’t have a popsicle maker, just use an ice cube tray.

The best part about homemade creamsicles is that we get to add whatever we want to the smoothie. For a boost of protein add 2 tablespoons of peanut butter. Adding 1 tablespoon of cocoa powder will result in a chocolatey treat. You favourite smoothie is equally enjoyable as a creamsicle. Blueberry banana creamsicles are one of our favourites.

Ingredients

1 banana

1 cup of blueberries

1 cup of yogurt

1 tsp vanilla extract

Place all of the ingredients in a blender. Pulse until everything is well-blended and smooth.

Pour into the popsicle maker and freeze for 3 hours, until solid.

Honey Vanilla Frozen Yogurt

This frozen yogurt recipe includes a mix of whipping cream and yogurt, because straight frozen yogurt is incredibly icy. Sweetening it with honey not only avoids refined sugars, it also keeps this treat creamy and smooth.

If you want the flavour of frozen yogurt, but don’t have an ice cream maker, freeze the liquid in a 10-inch baking pan. After 1 hour beat in the ice chunks with a whisk. Place the pan back in the freezer and whisk again after 45 minutes. Freeze for a third time and whisk after 30 minutes. The goal is to bring a bit of air into the liquid, so it doesn’t freeze into a solid ice cube. For really creamy ice cream, whisk another few times. Otherwise, leave the frozen yogurt to freeze solid in the baking pan.

Ingredients

2 cups of yogurt

1 cup of whipping cream

1⁄2 cup of honey

1 Tbsp vanilla extract

Pinch of salt

Freeze your ice cream maker for at least 24 hours before making frozen yogurt. Mix the yogurt and whipping cream together. Next stir in the honey. This is a bit tricky because the honey needs to be really runny in order to fully mix into the dairy. I recommend measuring the honey into a glass container, then microwaving it for 20–40 seconds so that it is really liquidy. Whisk the whipping cream and yogurt while slowly dribbling in the honey so that it is fully combined.

Stir in the vanilla and salt. Follow the instructions of your ice cream maker to churn the frozen yogurt. Transfer the frozen yogurt to a freezer container and freeze for at least 2 hours prior to serving.

Now go outside, find a shady spot and enjoy!

Emillie Parrish loves having adventures with her two busy children. You can find more of her recipes in her recently released cookbook Fermenting Made Simple. fermentingforfoodies.com

Let’s Explore the Whale Trail!

Have you ever seen a whale before? In coastal British Columbia the ocean is our backyard. The ocean is also home to incredible wildlife like seals, sea lions, Killer Whales and Humpback Whales.

The Whale Trail is a network of shore-based whale watching locations along the Pacific Coast. Visit a Whale Trail location near you as a great weekend activity. Explore the coast with your family and learn about marine mammals along the way.

Each Whale Trail location is marked with an interpretation sign so you can learn more about the marine mammals you may see, cultural history of the area and actions you can take to help protect marine mammals.

Visit the Whale Trail at these three Parks Canada locations:

T EKTEKSEN (tek-tek-sin, East Point) on Saturna Island in Gulf Islands National Park Reserve is one of the very best locations in the Southern Gulf Islands to see whales from shore. On June 22, 2023, a ḰENES SOL- (kwun-us-saw-lh) Whale Trail Opening Ceremony took place. Come and enjoy the new benches by a W̱SÁNEĆ (wh-say-nich) carver, an audio box with W̱SÁNEĆ stories and two new interpretive signs.

Bring your binoculars to get a closer look at whales swimming off the shores of Fort Rodd Hill and Fisgard Lighthouse National Historic Sites. Look for far off spouts and dorsal fins. While you’re there, explore the inside of the restored lighthouse and experience what life was like for lighthouse keepers and their families.

Enjoy a front row seat for your shore-based whale watching experience on the deck near the Kwisitis Visitor Centre in Pacific Rim National Park Reserve. The marine waters of Pacific Rim National Park Reserve are important feeding areas for the Pacific Coast Feeding Group, a population of grey whales.

Your actions matter; help protect marine mammals like the endangered Southern Resident Killer Whales.

If you’re lucky, you might spot a Southern Resident Killer Whale while you are enjoying the Whale Trail in these Parks Canada locations. Southern Resident Killer Whales are endangered. They struggle to find enough food to eat (primarily Chinook Salmon) and are vulnerable to contaminants. Noise and disruption from boats interfere with their hunt for prey.

Exploring the Whale Trail and enjoying shore-based whale watching is one way you can reduce your impact on Southern Resident Killer Whales and other marine mammals. As you learn more about the unique species of marine mammals who live in our backyard discuss what other changes you and your family can make to help protect them.

There is more to Xplore!

Looking to learn more? Or don’t have time to visit the Whale Trail? Check out the Southern Resident Killer Whale Xplorer booklet! Complete the activities and become a “whale hero.” You can pick up your activity book and collect a different stamp from participating Parks Canada locations listed below. We are all connected to the ocean.

• Gulf of Georgia Cannery National Historic Site, Front Desk

• Fort Langley National Historic Site, Visitor Centre

• Fort Rodd Hill and Fisgard Lighthouse National Historic Sites, Welcome Centre

•Gulf Islands National Park Reserve, Sidney Operations Centre, Saturna Island Fog Alarm Building or Pender Island Museum

• Pacific Rim National Park Reserve, Pacific Rim Visitor Centre

AL SIMMONS SOMETHING’S FISHYWITH THE VSO

September 24, 2023

David Bui Conductor

Al Simmons Entertainer

Yes, Something's Fishy and it's Al Swimmins....make that Al Simmons: a tour-de-force of ingenious and charming silliness. For 53 years, his astounding gadgets and preposterous songs have turned audiences around the world into shaking masses of giggles.

PLATYPUS THEATRE: CHARLOTTE AND THE MUSIC-MAKER

November 26, 2023

David Bui Conductor

Platypus Theatre Entertainers

The Music-Maker is an odd little man who takes Charlotte on a magicalmusical journey through the orchestra, exploring the sounds and colours of the instruments, and the exciting possibilities that music has to offer.

CLASSICAL KIDS LIVE!:

SAINT-GEORGES'

April 14, 2024

SWORD & BOW

David Bui Conductor Classical Kids Live! Entertainers

Superb swordsman! Violin virtuoso! Coruscating kaleidoscopic composer! The one and only Joseph Bologne, le Chevalier de Saint-Georges! A new Classical Kids Live! concert that is sure to delight, excite, and inspire you to dream big.

STAR WARS FOR KIDS

February 4, 2024

Sean O'Loughlin Conductor

Travel to a galaxy far far away with the VSO! Introduce kids to the legendary music of John Williams, and other intergalactic composers, and experience firsthand how music can make young minds soar. It’s sure to be a stellar afternoon for all!

WHAT DO YOU PLAY?

May 5, 2024

Vern Griffiths Conductor / Host

Some people play soccer, others play video games. For many of us, what we love to play is our musical instruments! Known for his fun and engaging kids concerts, conductor and host Vern Griffiths will lead us on an exploration of different musical instruments, including some that you don’t often find in a symphony. What do YOU play?

Gone are the days of rocking chairs and recliners. Today’s grandparents are more likely to be rock climbing or going for a run than they are to be rocking or reclining.

We’re an active and diverse group—an engaged, evolving and powerful force. We’re mentors, nurturers, keepers of secrets. We’re caregivers, child care providers, dessert-before-dinner defenders. We’re historians, spiritual guides and the holders of family stories.

GRAND celebrates who you are as a grandparent and who you are as an individual. You love spending time with your grandchildren and you’re happy in your other roles: at work, in the community and on your own. GRAND acknowledges that you are not “one or the other”—an “either/or” version of yourself—you are many different things to many different people. And to yourself.

With an Island perspective that speaks to an international readership, GRAND is the source for on-the-go grandparents of up-to-the-minute and thought-provoking information and ideas—on everything from having fun, staying fit and things to do to travel, leisure, health and technology. Think of GRAND as a trusted friend who happily shares those “senior moments” (in the best sense of the words!) and keeps you informed and connected to the issues and ideas that really matter. After reading an issue of GRAND, you should feel inspired, up-to-date and informed.

We’re here for you: from helping you figure out where you fit in to tackling your most perplexing questions, sharing your greatest discoveries and celebrating your deepest joys.

GRAND features articles on topics ranging from the importance of storytelling, cooking with your grandkids and community superheroes, to photographing your grandkids, gift-giving and grandparenting from afar. There are ideas and inspiration to help keep you in-the-know and connected, there’s a guide to investing in your grandchildren’s future and there’s tech support that will help you face your fears and embrace the cloud.

GRAND is as diverse and engaged as you are. Together, we’re a powerful and positive force—in our grandchildren’s lives and in our communities.

BURNABY ONLINE

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