WestCoast Families Dec 2020: Family Health & Wellness, Connecting with your Teen, Mental Health Apps

Celebrating the modern family lifestyle on the West Coast

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FREE! AT HOME (DIGITAL EDITION)

DEC 2020

HEALTHY

Holiday TREATS

FAMILY HEALTH & WELLNESS HOME-BASED

WINTER WORKOUTS

MENTAL HEALTH APPS FOR KIDS

WWW.WESTCOASTFAMILIES.COM

Team up against ANXIETY

Confident Parents: Thriving Kids - Anxiety is a free program helping BC families overcome anxiety challenges in children ages 3–12.

This web- and phone-based coaching service helps parents and caregivers learn effective skills and strategies for managing anxiety.

Learn more at

confidentparents.ca

We Build

INVENTORS

We’ve Gone

VIRTUAL Imagine that you can design and build technology that could have human benefit and/ or economic applications. In our new and exciting “Learn from Home” programs for 6-18 year old’s, there will be energetic, hands-on creativity that will transform your natural curiosity and provide a safe space for experimentation and learning.

This Fall, discover from University STEM field experts, as you have fun building models, VR/AR application and programming, while you shape the Math and Science connections you already gained from school.

Ages 6-9

Ages 9-12

Ages 12-16

Inventors Club learn from Animals

STEM GIANTS

Advanced STEM GIANTS

Expo: Flicks and Tricks

Expo: Save the World

BC Curricula Support

BC Curricula Support

Myth Busters BC Curricula Support

Ages 6-18

Ages 16-17 & 18+

CODING, VR/AR

BC Curricula Support

STEAM LEADERS

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GIVE THE GIFT OF GETTING TOGETHER

Cozy up (safely) at Evergreen

Visit our latest Gallery Exhibit

Our Speakeasy Sessions continue until December 31

The Roaring 2020s continue this season at Evergreen. Give the gift of getting together and join us for an intimate live-event.

To purchase your table, contact our Box Office: 604-927-6555

Exhibition Dates: November 14, 2020 - January 31, 2021

The Art Gallery at Evergreen is open from November to January with their new exhibition: Wayfinding. Admission is always free!

www.evergreenculturalcentre.ca

@evergreenarts

DEC 2020

westcoast

families IN THIS ISSUE How to Connect with Your Tween/Teen Best Sleep & Mental Health Apps Home-Based Winter Workouts Healthy Holiday Treats Find Your Way to Fogo Island

Publisher & Managing Editor Andrea Vance editor@westcoastfamilies.com Editor Bianca Bujan bianca@westcoastfamilies.com Contributing Editor Jodi Iverson jodi@westcoastfamilies.com Art Director & Layout Kristy Hill studio@westcoastfamilies.com Accounts Receivable & Payable finance@westcoastfamilies.com

Contributors Alyssa Bauman Bianca Bujan Lauren Thomas Andrea Vance Erin Watson For distribution inquiries, please email publisher@westcoastfamilies.com 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

Advertising sales@westcoastfamilies.com 604 249 2866

FROM OUR TO YOURS I’m sure I’m not the only one who will be happy to close the door on 2020 this month. And while things may be very much the same at the start of 2021, I’m hopeful that a new year will bring positivity, good health, and more kindness as we work through continuous change together.

After a year full of stress, uncertainty, and disconnection, we thought it would be a good time to focus on ways that we can keep our spirits lifted, and our minds and bodies healthy. With this in mind, we’re sharing stories on how to connect better with your tweens and teens, five locally-run home-based workouts to get you through winter. Plus, you’ll want to bookmark our list of the 12 best sleep and mental health apps for kids, and some recipes shared by contributor Alyssa Bauman of Nourished.ca on healthy holiday treats.

Dreaming of travel while we’re encouraged to stay closer to home? We share the highlights visitors can expect from a visit to Fogo Island in Newfoundland, and some items you can purchase from the area’s local vendors to get a taste of the stunning destination from the comfort of home until it’s safe to travel again.

Find all this and more in the latest (digital-only) December issue of our magazine. We wish you all the happiest of holidays, and we’ll see you on the other side.

From our family to yours,

www.twitter.com/wcfmag www.facebook.com/westcoastfamilies www.pinterest.com/wcfmag Instagram: @westcoastfamilies

Editor

how to connect with your

TWEEN & TEEN

by Dr. Erin Watson, The Expert Talk

As a doctor in Family Relations and Human Development and chief expert at The Expert Talk, I hear all the time how parents struggle to connect with their kids. While the best approaches to parenting are often counterintuitive to our instincts as protectors, building joyful and meaningful connections with the teens and tweens in our lives is possible. Here are 10 strategies to help you connect with your tween/teen from The Expert Talk you can try right now:

1. REMAIN CURIOUS.

Too often, we focus on regulating our teens (in an effort to protect and guide them), at the expense of truly understanding what they are going through. One of the best ways that we can connect with them is by taking an interest in their journey of self-discovery. Instead of saying, “Here’s what to do”, start by asking “What do you think/feel about that?” or “What was that like for you?”

2. BE THEIR STUDENT.

Have you noticed that your tweens and teens act like an expert on a lot of things? Use this to your advantage. Not only is this a way to get your child talking and to understand more about them and their world, it offers them a chance to feel heard, competent and confident. Instead of saying, “You need to reduce your screen time,” try, “Teach me about your favourite influencer! What do you love about following them?” www.WestCoastFamilies.com

3. STEP BACK AND GIVE THEM SPACE.

Tweens and teens benefit immensely from being given space to explore how their world (and their choices) affect them and others. Taking a step back as their parent will not only shape their resilience, it will make your presence feel less overwhelming and therefore, make them more likely to come to you for guidance. Instead of saying, “Tell me what’s wrong,” try, “It seems you’re really frustrated right now. I’m here to listen whenever you’re ready to share.”

4. SHARE A (SIMPLE) SECRET.

One of the key psychological tricks to creating a bond with someone is to reveal something vulnerable about yourself.

Showing vulnerability through minor embarrassing stories or relatable struggles makes people immediately feel at ease with you and more likely to open up to you in return.

Try sharing a secret with your tween. This will help them see you as a person (not just a parent) and as a bonus, may help them feel understood emotionally.

5. GO OLD SCHOOL.

One way to stay close with your tween or teen is to bring back old-fashioned letter writing. Mail it, or slip it under their door, and provide them with nice paper and a pre-stamped envelope so they can respond. Or, simply keep a notebook in which you write messages back and forth to one another. You may be shocked at how much a teen will share when they know you are there to read, rather than react.

6. GET ACTIVE.

Connection doesn’t always have to be about conversation.

Getting your tween or teen active is an amazing way to build a bond without the pressure to talk. Whether it’s playing a sport or taking a walk, they will appreciate your interest in simply being with them without conditions.

7. CHANGE YOUR CONVERSATIONAL STYLE.

One effective way to get tweens and teens to open up is to take the pressure off one-on-one exchanges. Instead of asking them a question directly, address an entire group, whether it's your family at the dinner table or when their friends are visiting.

Teens are much more likely to share their own thoughts and feelings when they hear the opinions of others they trust.

8. MAKE IT ALL ABOUT THEM.

If we want a harmonious relationship with our kids, we need to separate conversations about their needs and feelings with our own. A teen whose feelings are put first learns that their emotions are real and valid. Not only will this shape them to

become well-adjusted adults, it is also the key to ensuring that they will listen when you have something to say that you really need them to hear.

9. GO TO BED ANGRY.

Avoid having difficult conversations close to bedtime, when you’re more likely to feel tired and overwhelmed. Taking time to sleep before addressing certain situations provides you and your child with space to rest and process emotions, rather than taking feelings out on each other. Still, before bed, reassure them that you love them, and that you can talk the next day when you both feel more rested and compassionate.

10. ASK FOR A WISH REQUEST.

Sometimes, we focus so much on helping our kids that we forget to ask them directly what they really need and want from us. To discover what that is, ask them for a wish request.

For example: “I’m putting some wishes out to the universe tonight. What is a wish that I could put out for you so that tomorrow is a better day?”

The Expert Talk is a new platform dedicated to offering expert resources to support parents of teens and tweens. Providing access to monthly virtual sessions with subject matter experts, in addition to a portal of exclusive content and resources, this new venture aims to be the go-to support network for parents who simply need help. Webinars, an online community, and weekly coffee breaks are all part of The Expert Talk’s approach.

December 2020

BEST SLEEP & MENTAL HEALTH APPS TO HELP KIDS COPE DURING COVID-19

by Lauren Thomas, Slumber Yard Children have had all traditional forms of socialization ripped away thanks to social distancing and quarantine. Schedules have been interrupted, set plans are now thrown in disarray, and socialization opportunities are drastically reduced.

Now, more than ever, children need to find that extra security and comfort so they can sleep soundly. With no lack of worry to fill their heads, you can take a proactive stance and transform bedtime into a more fun, relaxing, and soothing time garnering the help of today’s top-rated bedtime tools.

MEDITATION AND MINDFULNESS APPS These are some of the best apps to use for meditation and mindfulness at bedtime.

1. SMILING MIND (FREE) Smiling Mind is a mindfulness app with over 5 million users. It is the work of an Australian not-for-profit created by psychologists and educators, offering specialized programs for home, work and school. It’s completely free with programs for both adults and children to improve stress, sleep, attention and concentration. It features specific areas of focus, such as wellbeing, relationships, performance, sports and even diet for a well-rounded, comprehensive app designed to improve your lifestyle, no matter your age. www.WestCoastFamilies.com

2. MINDFUL POWERS This is an app created specifically for kids - ideally ages 7-10. It uses a holistic approach to social-economical learning in order to improve early and middle childhood development. Developers have created an interactive, play-based version of a child’s diary that places a special focus on emotions and feelings from day to day. Your child will expand skills and knowledge through play while decreasing stress and anxiety – both important benefits in today’s world. Start with a free trial, and then if you like it, it’s $4.99 a month to continue with a 101-story pack.

3. HEADSPACE FOR KIDS This app specializes in meditation that is specifically designed for kids. In addition to its regular featured content, there is a new meditation that is launched each day, so you never tire of old content. The meditation guide also includes support and advice from a real-life former Monk who can work with you to take your skills to the next level. There are both student and family plans available, and you can try out the free trial. There is a two week trial for the annual plan, which costs $69.99, or you can opt for the monthly plan with a one week trial before changing to $12.99 per month.

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4. CALM You may have already seen Calm from the commercials on TV, and it’s popular for good reason. This is an app designed to improve your sleep, meditation, and relaxation with soothing music and videos to guide stretching and movement. There are masterclass audio classes taught by expert instructors with additional nature scenes and soundtracks that you can use at work or when studying.

There is also a huge library of Sleep Stories with celebrity narrators (think Matthew McConaughey) and new content added each week. You can enjoy a free one-week trial, and then you can decide whether to purchase a lifetime subscription for $399.99 or choose the regular annual membership for $69.99 that renews each year.

5. MINDFULNESS FOR CHILDREN Created by parents for parents, Guided meditation for the entire family, including your children as young as four years old. There are breathing exercises designed to help children handle stress by lowering their anxiety and improving their focus through meditation. It also helps kids maintain a healthy emotional balance while learning to get rid of emotional stress, with special soundtracks to help your little ones sleep. We also love how hands-on the creators are, taking the time to personally respond to inquiries and issues expressed in customer reviews. It’s a simple $2.99 for the app for an affordable solution to bedtime anxiety.

6. SLEEP MEDITATIONS FOR KIDS This app offers a different take on children’s meditation with gorgeous illustrations and 13-minute bedtime meditations with seven more available for purchase.

Sleep Meditations for Kids is created by a London-based Montessori teacher named Christiane Kerr, who also founded Calm for Kids in 1999. She guides you through all of the meditations, speaking in a calm voice that many children find very soothing. The app itself is free, and you have the option to purchase extra meditation sessions at $2.99 each via in-app purchases.

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December 2020

TO ADD TO YOUR ROUTINE

by Bianca Bujan

WARD OFF THOSE WINTER BLUES BY ADDING SOME PHYSICAL ACTIVITY TO YOUR WEEKLY ROUTINE. THERE ARE MANY LOCAL BUSINESSES THAT HAVE HAD TO CHANGE THEIR BUSINESS MODELS SO THEY CAN PROVIDE THE FITNESS PROGRAMMING YOU NEED TO KEEP MOTIVATED, OFFERING HOMEBASED WORKOUTS THAT WILL KEEP YOU MOVING THROUGH THE WINTER MONTHS. ORANGETHEORY Their bright orange studios may have closed temporarily, but you can still enjoy a great workout from home! Get upper, lower and total-body workouts scientifically designed for results - plus lower-impact options, too. Weekly challenges will be posted each Wednesday to keep you on your toes, and healthy tips and tricks shared by experts will keep you feeling great inside and out. LEARN MORE

YYOGA Personalize your practice with pose breakdowns, alignment cues and variations. Stream yoga, pilates and mindful movement classes with the best teachers in Canada. Get unlimited access to a huge library of pre-recorded + live streamed classes added almost daily. Be sure to sign up for a donation class where partial proceeds go to an important cause in the community. LEARN MORE www.WestCoastFamilies.com

ZUMBA VANCOUVER Some say it's the craziest, most fun, full-out dance party they've gone to since high school. It’s a workout for all ages and abilities, for anyone who wants to “Ditch the Workout, Join the Party”. Zumba® Fitness is fit for everyone - even if you haven’t exercised in years. While online Zumba classes have been temporarily suspended, you can enjoy live online classes from home, so you don’t miss a beat. LEARN MORE

TIGHT CLUB ATHLETICS Tight Club classes dial in on five key elements of functional movement – stability, strength, cardio, agility and mobility – everything you need for a life spent movin-n-groovin. From circuit training to HIIT, retro-inspired aerobics to their cult classic Body Luv, Tight Club classes challenge your body, clear your mind and help you train for life. Check out their Livestream classes to get tight, right from home. LEARN MORE

BARRE FITNESS Get an amazing workout that combines the best elements of ballet barre with pilates, sports conditioning, and flexibility, led by a team of talented and totally motivating instructors.

(Almost) better than a barre studio, you can enjoy fun, fulllength barre workouts from the comfort of home, with no equipment needed. Choose from over 40 livestream and pre-recorded classes weekly. Drop in for one class, or enjoy the perks of a virtual membership. LEARN MORE

A RT & D E S I G N | D A N C E | T H E AT R E , M U S I C & F I L M

WINTER

CLASSES Safe in-person and online classes to inspire childrens’ creativity New classes start January, 2021 Read Register Online

Our rigorous safety measures for in-person classes To secure your spot

December 2020

FAMILY HEALTH

HEALTHY HOLIDAY TREATS

by Alyssa Bauman, Nourished.ca What could be more meaningful than a homemade, edible and healthy gift this holiday season? Handmade gifts are a great way to keep the kids busy, and stay connected with loved ones during the winter break. Making gifts helps children practice mindfulness and bring a sense of intention to the gift-giving experience, which I find gets completely hijacked this time of year. This year, it is the thought that is what's most cherished. Here are some of our best-received holiday recipe hits, enjoy!

SUPERFOOD FUDGE

KALE PESTO

Once you try these, you won’t want to buy store-bought chocolate bars again. Raw cacao powder has more antioxidants than pretty much any other food. Ounce for ounce raw cocoa powder beats out any berry. Not to mention a chemical called Anandamide - a bliss chemical that makes us feel good - is also an added feature of cocoa. Add in the powerful nutrient dense goji berry and the healthy fat from coconut oil, this sweet treat checks all the boxes. This fudge is the ultimate chocolate gift and hostess present.

This dairy-free, kale pesto is a true hit! Serve with pasta, or as a marinade or dip. It makes the perfect complement to any snack or meal, offering a burst of flavour. Even the most classic pesto aficionado will love this nutrientpumped version. Given with love, this recipe makes 4-6 8-ounce mason jars.

INGREDIENTS: 1 cup almond butter (or your choice of nut or seed butter) 1 cup coconut oil (raw organic and unrefined) 1/3 cup raw cacao powder

2 tblsp maple syrup 3 tsp raw cacao nibs 3 tsp goji berries or dried cranberries or cherries 1/4 tsp salt chopped nuts (optional)

DIRECTIONS: 1. Cream almond butter, coconut oil, maple syrup, cacao powder and salt together. Pour mixture into a parchment paper lined small baking dish (6X8).

2. Top with cacao nibs, goji berries, and nuts, and freeze for at least 2 hours. Remove from the freezer and carefully lift fudge off parchment paper.

3. Cut in squares, or for fun, use cookie cutters and cut into seasonal shapes, or simply break into bark pieces.

www.WestCoastFamilies.com

INGREDIENTS: 1 cup walnuts 2 bunches kale (de-stemmed), leaves torn 2 cups basil 1.5 cups nutritional yeast

2 tsp garlic minced 1 cup olive oil juice of lemon Salt and pepper to taste

DIRECTIONS: 1. Heat oven to 350 °F. Spread the walnuts on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 6 to 8 minutes. Let cool.

2. Meanwhile, bring a large pot of salted water to a boil. Add the kale and cook until bright green, 30 seconds. Transfer the kale to a colander (reserve the cooking water); squeeze dry when cool enough to handle.

3. Process kale, nutritional yeast, garlic, basil, lemon juice and the walnuts, salt and pepper. With the machine running, add the oil.

4. You might need to add a bit of water to thin it out and get the blade moving. Process until smooth.

BEAUTIFYING HOT CHOCOLATE Ah, the power of raw chocolate. It creates an automatic feel-good vibe. This antioxidant-rich, metabolismboosting, beautifying elixir makes the perfect gift for those who just love to get warm and cozy. Rich in iron, fibre, magnesium and healthy fats, this sweet chocolate treat gives you a beauty boost any time of day - and adding a little collagen powder powers up the benefits.

The below quantities make 8-10 16-ounce mason jars.

INGREDIENTS: 8 cups non-dairy milk 3 tsp maca powder 5 tsp collagen 12 tbsp raw cacao powder 4 tbsp maple syrup or raw

honey 8 dashes cinnamon 2 dashes cayenne pepper Pinch of salt

DIRECTIONS: 1. Blend everything, then warm on the stove. Do not bring to a boil.

2. For gifting, allow to cool. Once cool, pour into a mason jar and cover with a lid.

3. Write out ingredients and attach with a ribbon and tag.

www.nourished.ca

A to B is a nutrition methodology developed by certified holistic nutritionist, Alyssa Bauman.

Fascinated by how food effects the body, and the body’s marvelous ability to heal and care for itself when fueled properly, Alyssa is dedicated to helping people learn healthy nutrition habits that set them up for a lifetime of wellness.

You have to make change to see change

December 2020

FIND YOUR WAY TO

Fogo Island

by Bianca Bujan

FOUND ON THE NORTHEAST CORNER OF NEWFOUNDLAND, FOGO ISLAND HAS BECOME A BUCKET-LIST DESTINATION FOR TRAVELLERS AROUND THE WORLD, THE REMOTE ISLAND OFFERING IMMERSIVE ENCOUNTERS WITH CANADA’S TRUE NORTH THROUGH THE UNIQUE LANDSCAPE AND WILDLIFE FOUND IN THE AREA, AND THE CENTURIES-OLD CULTURE FOUND WITHIN THE COMMUNITIES THAT CALL FOGO ISLAND HOME. Some believe that Brimstone Head - a rock formation found on the eastern coast of Fogo Island - is one of the four corners of the Earth, and for good reason. This “island on an island” boasts a coastline that equals 29,000 kilometers (enough distance to cross the continent four times). Members of Canada’s Flat Earth Society believe this spot to be the official edge of the world, inspired by the endless ocean views that can be seen from the top of the site.

With travel restrictions in place, we are currently not allowed to visit Fogo Island, however as you dream of one day enjoying an in-person visit, you can have some locallycrafted keepsakes delivered right to your door. Here are some items to consider.

Fogo Island Inn (ranked third on Travel & Leisure’s list of Best Hotels in the World in 2020) has become a recognizable structure to many, who have seen images of the modern building perched on stilts atop jagged rocks at the water’s edge of an often unfamiliar land. The luxury hotel may be extremely remote, but there’s no shortage of things to do while you’re there.

Bring the wild world of Fogo Island into your home with a gift from The Woodshop. Fogo Islanders have a long history of building wooden boats, houses, tools and furniture as well as the textile traditions of knitting, quilting, hooking mats, crocheting and sewing.

A stay at the exclusive Inn looks to be worth the trek alone.

Featuring floor-to-ceiling windows throughout, dramatic ocean views can be enjoyed from every room on site.

There are only 29 one-of-a-kind guest rooms, promising small crowds as you explore the big outdoor spaces found around the area. Packages provide an all-inclusive hospitality experience, with meals, hosted excursions, and snacks, bikes, toiletries, and most other services you may need included in your stay. Sustainability, and a respect for the nature and culture of the island are of utmost importance to the property, with 100% of the operating surpluses reinvested back into the local community.

From their collection of rustic-yet-polished wood culinary accents, this cheese board is made of yellow birch, and features a sturdy build, and an ergonomic handle for easy lifting and sharing. $70 • BUY NOW

Local family travel writer Tara Cannon of Pint Size Pilot had the opportunity to visit this luxury site with her family. Check out her post on their once-in-a-lifetime visit to Fogo Island Inn for a first-person perspective on what it’s like to visit this bucket-list destination with kids.

www.WestCoastFamilies.com

GET A TASTE OF FOGO ISLAND AT HOME

CHEESE SKILLET

DREAM BOX

JUNIPER BUTTER SPREADER

These shadow boxes were built as a community project with local crafters and artisans of Fogo Island and Change Islands, and constructed at the Winds and Waves Artisans’ Guild. Inside you’ll find the fantasy-worthy Fogo Island Inn, complete with miniature furniture, traditional quilt and crocheted mat, and a view of the singular Fogo Island landscape. $50 • BUY NOW

Designed as a butter spreader for Fogo Island Inn, these small wonders hold steady when perched atop a side plate. Crafted from the juniper off-cuts left over after the construction of their punt chair, the juniper spreader speaks to the outport Newfoundland tradition of reusing existing materials to solve all manners of design challenges. • BUY NOW

NEWFOUNDLAND VAMPS Extremely cozy, Vamps were traditionally worn over socks in your boots to provide extra warmth and insulation during the cold winter months. These Vamps extend higher on the ankle, feature box heel detailing and can be worn around the house as a pair of comfy slippers. $40 • BUY NOW

THRUM MITTENS A cherished heritage pattern, Thrum Mittens have been made in Northern Newfoundland and Labrador for over 200 years. Thrum refers to a little wisp of unspun fleece or roving that is knit into the mittens every so often to create a beautiful speckled pattern. Each pair of incredibly warm Thrum Mittens are handmade by knitters on Change Islands. $50 • BUY NOW

WCFLOCAL Shopping Guide

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Why leave us to take care of your roof?

Check out these Ray-ban aviators for the coolest kid you know.

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