WestCoast Families - Nov|Dec 2018

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FREE! NOV/DEC 2018

SPECIAL FEATURE

HEALTHY FAMILIES

WINTER FUN LOCAL EVENTS AND GETAWAYS FOR FAMILIES The Sandwich Generation

Family Travel

Caring for your aging parents

Kid-friendly Quebec

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families

FAMILY HEALTH 10 Sleep Well 12 Common

Scents

FROM THE EDITOR 6 6 7 8 24 29 30

From our Family to Yours Where to Find Us Contests Westcoast Finds WCF News Community Calendar Last Look: Eat Your Vitamins

Managing Editor Andrea Vance editor@westcoastfamilies.com

Advertising sales@westcoastfamilies.com 604.249.2866

Assistant Editor Bianca Bujan bianca@westcoastfamilies.com

Contributors Alyssa Bauman, Christa Bedwin, Jennifer Bruyns, Bianca Bujan, Donna Jean Gerrier, Michele Kambolis, Gillian Laing, Carry-Ann McKee, Andrea Vance

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

For distribution inquiries, please email publisher@westcoastfamilies.com All contents copyrighted Š.

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

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Mediataion 16 Caring for our

Parents

20 Social Media 22 Sleep Apnea

in Women

FAMILY TRAVEL 18 Kid-friendly Quebec

WINTER FUN 26 (Close to) Home for the Holidays

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families Visit www.westcoastfamilies.com for more family lifestyle resources

November/December 2018 5

FROM OUR FAMILY TO YOURS

by Andrea Vance

The holiday season is a special time for my family: sisters, brother, parents, grandparents, cousins and kids. We didn’t grow up practicing any specific religion, but we created our own traditions with stockings, big dinners, decorating the tree with handmade decorations, and lights that were faded from years of use but still brought wonder to our eyes. Now with my own kids, the holidays are still a source of wonder with the lights and décor, bustling days, and social nights.

WHERE TO FIND US

Holidays also come with some stress and expense, and it seems to have crept up to a level that makes anyone want to cringe and hide. One year we decided to leave for the holidays, opting for a few days in snowy Whistler, skiing and building snowmen as we drank hot chocolate and snuggled in for movies. It was quiet but fun, and we even walked in the snow on Christmas Day, wearing toques and mittens. It was seemingly perfect, but when the next year’s season rolled around, my daughter asked, “We’re not doing that again, are

we? I missed the crazy!” I realized that it is the hustle and bustle that has become a part of our holiday tradition, and the kids have grown to love it - and secretly so have I. I am grateful for everyone we celebrate with throughout the season: family and friends. I’m grateful for excited faces on Christmas morning, and handmade decorations on the tree. For dinners that take hours to prepare, and only minutes to devour. I’ve realized that it is these little moments and things in life that make it such an adventure and so worthwhile.

Whatever your traditions this holiday season, enjoy every moment – quiet or not. And take in the little things that make it so special for your family.

Cheers!

Visit these locations to pick up your copy of WestCoast Families magazine Shoebox and Little Treasures 1496 Cartwright St, Vancouver www.shoeboxvancouver.com

Creative Kids Learning Centres Surrey, Langley www.creativekidslearningcenters.ca

Windsor Neighbourhood Learning Centre 6907 Gilley Avenue, Burnaby www.burnabycce.ca/linc

City of Langley – Parks & Recreation 20338 – 65 Street, Langley www.city.langley.bc.ca/parks-recreation

We Play Kids 3238 King George Blvd, Surrey www.weplaykids.com

Historic Stewart Farm 13723 Crescent Rd, Surrey www.surrey.ca

Don’t forget to visit all the businesses featured in WestCoast Families. It is because of our valued advertisers that we are able to bring you relevant, local information each issue. We are grateful for each of them!

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CONTESTS

Win 4 Tickets To See The Nutcracker Ballet!

Featuring dazzling costumes and daring duels between mice and soldiers, The Nutcracker ballet is a must-see holiday production that will entertain the whole family. For many, the Nutcracker is an annual Christmas tradition, and now you can add it to your holiday plans too!

Photo Courtesy of Réjean Brandt

Ballet BC presents the return of Canada’s Royal Winnipeg Ballet in an exquisite production of the classic tale. Coming to the Queen Elizabeth Theatre in Vancouver from December 7 - 9, this remarkable performance promises to intrigue, with unforgettable adventures that will bring joy and excitement to the stage this festive season.

This year, we’re giving away TWO Family Packs (each Family Pack includes 2 Adult tickets, and 2 Child tickets) to see a 6:30pm performance of the Nutcracker ballet at the Queen Elizabeth Theatre in Vancouver (value: $255 per Family Pack). For more information or to book tickets, please visit www.BalletBC.com.

Enter online at www.westcoastfamilies.com/contests Deadline to enter: November 27, 2018

Win A First-Class Family Four Pack To Ride The Polar Express!

This festive round-trip train excursion comes to life as the train departs the West Coast Railway Heritage Park for a journey through the quiet wilderness for a special visit at the North Pole. Set to the sounds of the motion picture soundtrack, guests on board will enjoy warm cocoa and a treat while listening and reading along with the magical story.

Children’s faces show the magic of the season when the train arrives at the North Pole to find Santa Claus waiting. Santa will board The Polar Express, greeting each child and presenting them with a special gift: their own silver sleigh bell, just like in the movie. Christmas carols will be sung as they return back to the West Coast Railway Heritage Park.

Enter for a chance to win a Family Four Pack of First Class Tickets (Value $210) to ride on your choice of departure dates over the first two weekends (train runs on November 24/25, or December 1/2). For more information, please visit www.wcra.org.

Enter online at www.westcoastfamilies.com/contests Deadline to enter: November 23, 2018

November/December 2018 7

WESTCOASTFINDS Holiday Gift Guide

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FOR YOUNG READERS 1) OwlCrate Jr. Book Subscription Box It’s important to encourage kids to read, but finding books that will keep them engaged can be a challenge. OwlCrate Jr., a monthly subscription box designed for young readers, makes reading fun! Each month, a themed box is delivered to your door, featuring a newly-published novel, and 3-5 unique items that are connected to the month’s theme. This carefully-curated, Canadian book subscription box makes the perfect gift for both book lovers and reluctant readers. www.owlcratejr.com | $25-$29/month

FOR THE ON-THE-GO PARENTS

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2) Hamilton Beach Personal Creations Blender (With Travel Lid) Tired of overcrowded countertops and sinks full of dishes after making smoothies? Ditch the bulky blender and save time with this powerful new blender by Hamilton Beach. With ice-crushing power at the push of a button, you can create your own smoothies, shakes, or icy drinks, and best of all, you can blend and drink from the same jar!

Perfect for parents on the go. www.hamiltonbeach.ca | $28

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FOR YOUR VEGAN FRIENDS 3) The Plant-Based Foodie Book For those friends who are recently vegetarian, lifelong vegans, or even curious carnivores, The Plant-Based Foodie Book makes the perfect gift. Featuring stories and recipes from Vancouver’s leading plant-based businesses, and mouthwatering imagery that you’ll want to hang on your wall, this book proves that a plant-based diet isn’t only about caring for the environment, eating healthy, and having compassion for animals - it can taste good too! www.foodiebooks.ca | $40

FOR THE FASHIONISTAS 4) UP! Pants When it comes to shopping for pants, finding the right fit can feel frustrating. With UP! Pants, women of all ages can feel comfortable and confident while looking chic. This Canadian-born fashion brand uses Thincredible Fit™ technology, creating pants with materials that stretch perfectly and comfortably to conceal any imperfections.

With over 80 styles available, you’ll want to fill your closet with these trendy go-to trousers. www.uppants.com | $85-$130

FOR THE ONES YOU LOVE 5) The Big Love Ball Not sure what to get the ones you love on your holiday list? Spread the love and make a huge statement with a Big Love Ball. No matter what size, it’s impossible to ignore. Packaged in a smart little box, and inflatable in minutes, it’s a great gift for anyone, anytime. Connect with someone special, or reach out to someone with a message of compassion and inclusion. www.bigloveball.com | $12-$89

FOR LITTLE NIGHT OWLS 6) Mabee Baby Handmade Fleece Toddler Robe Finally, unisex loungewear for little ones that is locally and ethically made! Using a mix of upcycled, salvaged, and new materials, this Vancouver-made clothing brand is ditching the kids cliches, instead creating cozy, modern, and nostalgic pieces that are gender neutral and totally comfy. Want to match your mini me? Custom creations are available too. www.mabeebaby.com | $70

FOR THE SNUGGLE LOVERS 7) Eco-Wool Comforter Wool is naturally fire-retardant, anti-bacterial, naturally temperatureregulating, extremely durable, and water repellant. Plus, it is manufactured without harmful chemicals and petroleum-based detergents, so you can sleep easy. This is comfort for a better sleep!

Covered in fabric using 100% certified organic cotton. www.inbedorganics.com | $160-$650

November/December 2018 9

FAMILY HEALTH

SLEEP WELL Is Your Bed Bad For Your Health?

by Jem Terra We try to make sustainable choices at home, but who’s looking out for us when we are looking for a healthy mattress that is safe for us, as well as for the environment?

As toxic sensitivities are increasing, and dust mites and mold allergies are becoming an emerging epidemic, more and more consumers are considering the makeup of their mattresses when trying to make better decisions about the products that they purchase. We assume that most care about making environmentally conscious choices in our green city, but a satisfying sleep is usually at the forefront of purchasing decisions regarding mattresses, rather than the lifelong impacts of that purchase.

Your bed and bedding should be the safest place for you and your loved ones to sleep.

Nothing compares to a good night’s rest, or a fabulous midday nap (just ask the parents of toddlers!), but you should also put thought and care into purchasing such an important item.

Unfortunately, the mattress industry is non-transparent about the chemicals that are used to make their mattresses negatively impacting both sleep and the future of our planet. Mattresses tend to come with warranties that don’t cover key concerns. Conventional mattress makers want you to return within seven years to buy another new, often toxic, short-lived mattress, landing an unnecessary amount of mattresses in landfills.

The flame retardant chemicals that used to prevent fires from starting can actually be toxic to the person sleeping on the mattress, and when that mattress is tossed, those same toxic chemicals can seep into our soil and water sources.

Mattresses don’t need to be complicated, and their makeup shouldn’t have to be a mystery. Natural materials that can breathe are best for sleeping well. Try to avoid non-

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breathable beds that are packed with toxic chemicals, as breathing in those dangerous toxins can impact your sleep, and your health, too.

Be wary of false claims that memory foam is a healthy choice, as it is a man-made product with non breathable qualities, and is not always free from harmful volatile organic compounds (VOCs) that can not be mixed with anything to make it a safe nor natural choice.

You can rest easy though, because healthy mattress options are becoming more available for purchase. When mattress shopping, be sure to read testimonials, and seek out high-quality, sustainable options

so you can sleep well in your new bed.

Finding a product that provides a healthy and comfortable sleep, without concerns of mold, dust mites, and allergy-causing chemicals, is key.

Pillows are an important too, as that is where you are resting your head and breathing in all night. The pillow, like the mattress, should be non-toxic and regulate temperatures for a healthy sleep.

Consider mattresses and pillows made of 100% pure latex rubber, with no artificial additives to dilute its quality. Look for 100% natural and certified organic mattresses and pillows. Eco-friendly latex rubber is naturally hypoallergenic, dust mite

resistant, and will not support mildew, mold or bacteria. It is also free of potentially harmful chemicals. Pure latex rubber cores reduce body moisture while you’re sleeping, as they allow for airflow through their design. They conform to the contour of your body, providing superior orthopedic support. Latex rubber cores will not sag or take on body impressions, therefore turning of the mattress is unnecessary. Latex rubber mattresses provide pressure point relief, for a deeper and more restful sleep, with reduced tossing and turning.

Latex rubber without the use of metal to collect dust, sturdy high quality fabrics like cotton/twill, and untreated wool (not washed with harmful chemicals) are three components that make a great mattress, which can last for 20 plus years, and is 100% biodegradable. Wool is the only choice for a natural flame-retardant that is not only safe for you and the planet but you will sleep well because of its amazing temperature regulating qualities.

Children’s organs and immune systems are not fully developed, so they are more sensitive to the effects of toxic chemicals - more so than adults. Children’s brains and nervous systems are in an important period of development so they are especially vulnerable. Investing in an organic healthy mattress for your child may seem like a pricey investment, but the benefits far outweigh the costs.

Jem Terra is the owner of InBed Organics www.winbedorganics.com

November/December 2018 11

FAMILY HEALTH

COMMON SCENTS The Benefits of Essential Oils

by Gillian Laing If you have ever enjoyed the scent of a rose, you’ve experienced the aromatic qualities of essential oils. These naturally occurring, volatile, aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants. They can be both beautifully and powerfully fragrant.

Essential oils give plants their distinctive smells, essential oils protect plants, and play a role in plant pollination. In addition to their intrinsic benefits to plants and their beautiful fragrance, essential oils have long been used for food preparation, beauty treatment, and health-care practices.

The beauty of these oils is that they have similar building blocks to our bodies, and work beautifully with the body, to bring it back into balance! Essential oils are smart, they know what needs to be done to help create homeostasis, and can even help our immune system to fight off bacteria and viruses. They are nicknamed “plant magic”, or “plant medicine”.

Many health-conscious people have started using medical-grade essential oils for a few reasons: 1) Reduce toxins from cleaning products. So many skin disorders and respiratory issues stem from chemicals in laundry detergents, air fresheners, perfume, and cleaners. People are suffering from toxic overload which leads to all kinds of health concerns.

2) Increase energy levels. Intensive studies have been conducted to reveal how the oils affect your emotions, which can affect so many different areas in our bodies, such as pain, which in turn affects energy levels.

3) Gain immunity and respiratory support. Essential oils can act as a natural remedy for health issues such as congestion - which can lead to the development of the common cold. Instead of heading to the pharmacy for congestion relief, there are many essential oils that can boost your immune system and clear up your cold.

4) Combat digestive issues. Essential oils can act as a natural way to combat bacteria,

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and heal gut issues that can impact the digestive system. Peppermint, for example, has been prescribed for people with IBS, an intestinal disorder marked by stomach pain, gas, diarrhea, and constipation, and it can help with regular digestion, too.

and quality should be very important to the user when purchasing the oil. Most hospitals and health-care professionals chose dōTERRA, as they are the most trusted company, and the #1 EO company in the world.

5) Sleep soundly. Many studies have been conducted to assess and reveal the calming effects of oils such as lavender on sleep.

There are 3 ways you can use an essential oil:

6) Relieve pain. Certain essential oils are known to relieve sore muscles, tension, and swelling, and oils such as chamomile can alleviate pain and inflammation.

Natural health care usually doesn’t happen until people have a wake-up call. Millennials and health conscious people are waking up and are ready for a change, looking for options other than drugs. Essential oils have been used for centuries, so this form of healthcare is not new.

Every oil contains basic constituents (ingredients). For instance: lavender has nearly 100 constituents, and the main constituent, called Linalool, creates a very calm, sedated affect. It is best used on your skin for bites, burns, sleep disorders, and emotional support. One drop of lavender will take out the heat of a burn. When you add a filler or synthetic to an essential oil, you change the composition or pathway of what that oil is meant to do so, changing the benefits of that oil, and in turn, creating an adverse effect.

Not all essential oil companies are created equally, and there is no governing body that tests the oils before being sold on the shelves to make sure they are 100% pure.

Testing, sourcing, transparency, heart-lead,

Aromatically: Breathing in the oils using a diffuser, or just putting them in your hands and taking a breath.

Topically: Your skin is the largest organ and your largest body filter. Apply one or two drops of the oil topically, diluted with a carrier oil such as fractionated coconut oil to avoid a rash. Diluting with a carrier oil creates a better absorption rate taking oil deeper into the body. You need to change up the number of drops depending on your age.

Internally: You can ingest most oils, but you want to make sure the brand you are using recommends taking them internally to avoid those harmful fillers or synthetics going into your body. You can either put a drop on your tongue, put them in a gel cap and swallow, or add them to your water (please use stainless steel or glass bottles).

Children should not take oils internally.

The internet is a great place to do your research before you buy. Two sites that I would recommend are Aromatic Science, and PubMed. They both have lots of information about the many benefits of essential oils and how they can enhance your life.

Gillian Laing, doTERRA Wellness Advocate, helping empower people to live a more natural life. For more information please contact theessentialscot@hotmail.com

Essential Oils Cleaning Products Citrus Glass Cleaner

Soft Scrub for Bath, Tile, and Toilet

Instructions:

1 ½ cup white vinegar ½ cup distilled water 8 drops citrus oil of choice Mix in a 16-ounce spray bottle

Make in small batches and store in an airtight container. This is enough for two to four applications. This soft scrub is excellent for getting rid of soap scum, removing stains, and brightening your tile and toilet. To use, just apply and let it sit for 5–10 minutes and then scrub. Once done scrubbing, take a wet cloth and wipe clean.

1) In bowl, combine baking soda and castile soap.

2) Add water and stir.

3) Add vinegar and essential oil. The consistency should be a soft paste.

4) Store in airtight container.

5) Add ingredients directly to partially drained bowl. As it reacts, scrub toilet.

All-Purpose Spray • ¼ cup white vinegar • 1 ¾ cups water • 30 drops essential oils • Mix in a 16-ounce spray bottle Recommended essential oil combinations: • 15 drops each of Lavender and Lemon • 10 drops each of Eucalyptus, Peppermint, and Wild Orange • 30 drops On Guard® (doTERRA brand) • 15 drops each of Grapefruit and On Guard (doTERRA brand)

• ¾ rounded cup baking soda • ¼ cup unscented liquid castile soap • 1 tablespoon water • 1 tablespoon vinegar • 5–10 drops Lemon oil Note: This scrub is also great to use to help clean your kitchen sink, refrigerator, or tile floors.

Daily Shower Spray • 1.5 cups water • 1 cup white vinegar • 1/2 cup rubbing alcohol • 1 teaspoon natural liquid dish soap (not castile soap) • 15 drops lime essential oil • 15 drops melaleuca (tea tree) essential oil

November/December 2018 13

FAMILY HEALTH

FAMILY MEDITATION Calm Down the Kids, Perk Up the Parents, and Relieve Grandma’s Insomnia All at Once

by Christa Bedwin Grandma and Cory sat cross-legged on the floor, facing each other as they often did after school. Today was special, because they had convinced mom and grandpa to join them after dinner.

Grandma started: “Breathe in. Breathe out,” she said, her voice calm.

Cory took over for the next line: “Close your eyes. Breathe in. Breathe out.”

Grandma, again, speaking even a little slower than before: “Now do that a little slower than last time.

Breeeaathe in…. and breathe out.”

Cory’s eyes popped open and he giggled to himself at the looks of concentration on his grandpa’s and mom’s faces, but he soon closed his eyes again and put his hands on his knees in the meditation hand position that they had learned together. He had shown his mom the mudra before. He would remind her after.

Cory had the next part memorized, and breathed slowly and deeply with his grandma’s voice.

“This time, breathe even more slowly and deeply. Breathe in for four counts, hold it for four counts, breathe out for four counts, hold it out for four counts.”

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Keep that going. Keep counting.

Meditation can be a great activity for the whole family to enjoy - a way to connect, while feeling calm and relaxed. Here are some tips to help you get started.

Start with “square breath” meditation.

The “square breath” meditation practice involves counting the breaths, and the mild effort required to hold and slow the breath is enough for many people to be able to focus, calm their minds, and reap the benefits of improved peacefulness, sleep, focus, and cardiac and lung function.

With practice, you may be able to do the square breath for longer and longer counts – even up to nine or ten slow counts. At the longer and longer inhales, you can visibly see posture improve (even on the first time). With practice, this posture improvement lasts.

Measure and manage anxiety.

The breath can act as an excellent anxiety meter. When we are stressed, afraid, worried, or anxious, our body naturally hunches forward and breathes shallow, fast breaths. Learning to bring the shoulders back and open the chest to breathe more deeply can actually help to reduce anxiety and fear for people who are prone to it.

If your child (or parent, spouse, or friend) is not able to slow their breathing, or to breathe in deeply, this may be an indicator of safety or emotional issues that could benefit from professional or logistical attention – there may be a person or situation making that family member feel unsafe, or it could be more deeply rooted and worth exposing.

Doing it right is simply doing what works.

It might surprise you to know that although young kids don’t always sit still when they meditate, they often find it easier to quiet their minds than older family members.

Learn to adjust meditation practices to fit each person. Instead of thinking that there’s one way to do meditation “right,” aim to do what works. You may find that family meditation isn’t as picture perfect as the yoga classes you see in magazines, but it can be just as profound, no matter what it looks like.

Some children may fidget. Don’t give any attention to this. If you allow them to be at ease, they will begin to engage with the guided practice.

Get them started. Do a few minutes to start, and build on it. Many kids will take to it immediately, and others may need some time. Trust them.

As Grandma did with Cory in the example, allow children to be part of leading the counting and teaching other family members. This responsibility can keep them engaged.

Enjoy the benefits of breathing techniques.

Even ten minutes a day of practicing a simple meditation like square breath, can help people find a safe place where they can go within themselves. This is an incredible tool in the management of mood and stress.

Meditation gives children better self-control, and higher but more quiet self-esteem about their role in a family or school group. Naturally, this self-control and quiet confidence makes parenting easier.

It is calming for the whole family when everyone knows how to go to a peaceful meditative place in their minds, when the natural stress or conflict of family life occurs.

Meditation can also help each of us to be self-aware, live more consciously, and become wiser decision makers in shaping our own lives and getting along with others.

November/December 2018 15

FAMILY HEALTH

CARING FOR OUR PARENTS Are you prepared?

by Donna Jean Gerrier Like most of us, I did not have a microscopic inclination of what was ahead of my family and I when I took over the privilege of being their main caregiver. My parents were both confined to wheelchairs, as my mother was diagnosed with osteoarthritis, and my father had suffered a stroke and had Parkinson’s disease. Their care had surpassed the home care mandate, so a family member was requested to remain in the home around the clock in order for the home care services to continue. I am an only child.

My belief has always been that family looks after family. They are your responsibility, not that of the government, nursing staff or anyone else. Family looks after family at all costs.

However to carry this belief forward required sacrifice and dedication, coupled with flexibility - not only for myself but also for my parents. With the love and devotion of our precious dog Sir Samwell we somehow all pulled together to live life in the most positive way that we could, embracing insane courage to take on whatever life placed in front of us.

My family and our dog completed a five day trip to Loma Linda California to meet a neurologist from New York City, where we later travelled every six weeks for Parkinson’s treatment. Dad loved those trips to New York for five years, and he improved dramatically.

He travelled to Europe, and on to Russia. In Stockholm, dad and I were suspected of being Russian spies. He also nearly lost his life in Las Vegas. My parents never complained, which fuelled my decision to do whatever I could for them. They also enjoyed visiting Vancouver frequently, where I once lived.

In order to properly care for my parents during their time of need, I made sure that I was fully prepared. Here are some of the important things to keep in mind when the time comes for you to care for your parents, too:

Make sure an updated will is in place.

I was fortunate that my parents both had a will. It’s important to make certain that your family’s financial affairs are in order, and that

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the will is updated. Work with your financial adviser, lawyer, and accountant.

A living will should be considered carefully.

Be certain that you can be at peace with your decisions. In my case, had I requested no life support or resuscitation, I would not have survived a nearly fatal automobile accident.

(Visit the Wills & Estate Planning section of the Government of BC website for more information)

Investigate before you invest in a facility.

Before moving your parents to a live-in facility, become familiar with the health

providers and services that are available in the surrounding community. For example, home care, pharmacist, physicians, nurses, and occupational and physical therapists.

Investigate lawn and snow removal contractors, housekeeping services, repairmen and grocers who deliver. Investigate these services before a crisis occurs.

Look beyond the attractive foyer, dining room, and entertainment programs. It requires a special person to carry out the needs of the residents in a facility. Question the administration on their policies addressing staff conduct and the safety of patients. To have cameras installed in every room would be beneficial.

Gain a thorough knowledge of the nurse-patient ratio, and ask for a detailed account of the diet residents receive on a daily basis.

Ask questions such as: How will they be dressed for the day? What are the safety precautions? What are the visiting hours? Are pets allowed?

What level of mental stimulation are they given each day? What spiritual services are offered for the residents?

Maintain a positive relationship with the staff, but do not be afraid to advocate for your loved ones, and most importantly, always be kind but not timid. Visit often, and at different times.

In my case, I chose to spend my inheritance on my parent’s care. I am so grateful that I made this decision, as they had been so good to me. No regrets have cost me but to have regrets would have impoverished me.

Start the conversation now.

There is no easy conversation when it comes to suggesting your parents should no longer be living in their home. These words can be devastating for anyone to hear. Should your loved ones have difficulty accepting a move to a facility, contact and work with your family physician. It may be easier for them to relate to this recommendation, if they hear it from their doctor.

Consider in-home care.

The Health Council of Canada reported that 93% of seniors want to stay in their own homes.

Seek an evaluation of the level of your loved one’s functionality, especially their safety. This evaluation will be helpful if it is recommended that your parents are no longer safe in their home.

For safety around the home, here are a few suggestions to consider: Install ramps, grab bars, hand held showers, a grab pole beside the bed, and especially equipped chairs and beds. Be aware of the dangers of heating blankets, and instead use heavy quilts and extra throws. Invest in a lifeline device.

Be aware of the dangers of seniors falling. The Safe Living Guide--A Guide to Home Safety for Seniors says senior falls are responsible for 40% of admissions to nursing homes.

Educate your parents about scams on the internet, phone and at their door. Request that they do not sign documents unless in the presence of their financial adviser, accountant or lawyer. Encourage your parents to attend financial courses and workshops for seniors.

If you choose to be a caregiver for your loved ones, just do all you can and the very best that you can - that is enough! Hopefully these tips will give you peace of mind.

Donna Jean shares her family’s story to help others facing the responsibility of caring for a loved one, through her book, “Eggs on the Wall… For the Love of Family”. Donna Jean facilitates a pet-loss support group, and is passionate to end violence towards animals and women. A retired speech language pathologist, she pursues an interest in the performing arts. She currently resides in Saskatchewan, Canada.

November/December 2018 17

FAMILY TRAVEL

KID-FRIENDLY QUEBEC

by Andrea Vance Many dream of taking the family on a European adventure, filled with amazing architecture and rich with history, staying in small villages surrounded by beautiful countrysides, and vibrant cosmopolitan cities where you can get lost in the crowds and charmed by its character.

Many also talk about why they can’t do a trip like this, claiming that it would be unaffordable, that the kids are too young, or that it’s too far to go.

Recently, our adventures took us to Quebec, where we explored the regions from Montérégie to Laval, and then over to Montreal. We were struck by the history and traditions, and the diversity and adventures that we discovered along the way. A visit to Quebec offers all of the appeal of a European escape, without the worries of travelling to another continent with your kids.

Montérégie The Montérégie region is just east of Montreal, full of gorgeous farmlands and dotted with villages and small towns along rivers. Every village has a prominent church steeple, emitting a real European countryside fee. This area is known for

its premium cider - so good that we even sipped it with breakfast.

Our days in Montérégie were filled with rest and recreation. We visited farms like Ferme Guyon, with an amazing butterfly pavilion, friendly farm animals, and a huge market full of local products. We flew so high in a hot air balloon that we could see villages many miles away, carried by the wind to a distant farmland where we skimmed cornfields, and then landed dramatically on the ground.

The interactive exhibits and 360* dome theatre at Statera in Sorel-Tracy on the mighty St. Lawrence River gave us a glimpse into the history of this beautiful area, and the natural flora and fauna, as did a visit to the FortChambly National Historic Site that allowed us to see how soldiers lived in eras gone by.

Our stay at a riverside camp resort centre started with visiting horses and llamas, and shooting arrows, and continued with bonfires that went well into the evening.

But it was the canoe trip out to the tipi at the end of the night that gave us the most excitement, especially for the kids. Sleeping on a floating tipi on the water was a truly magical experience.

Laval Just across the river from Montreal is Laval, the largest suburb of Montreal, the third biggest municipality in Quebec, and occupying the entire island of Île Jésus! Industry and business are dominant there, with many technology parks and pharmaceutical laboratories. It’s also an amazing area to take a break from the city, and for playing and learning all year around.

From our hotel room at the Hilton, we could see the Cosmodome that held our attention for hours on a visit, and we could have stayed longer. All night, in fact, since they offer overnight programs for student groups, sleeping in a cabin like the astronauts and waking up to a life-size solar system and Space Shuttle replica. Virtual missions, simulators, and a 4D cinema experience can keep you busy all day.

Much of the major entertainment in Laval is close together, including the challenging indoor surfing at Maeva Surf and exhilarating indoor skydiving at Skyventure. All within walking distance of each other and so worth it for families looking for some excitement for all ages. On weekends this area has live music, and in the evenings the streets are bustling with activity.

On the north side of Laval, the wildlife sanctuary at Parc de la Riviere-des-Mille-Iles

WHERE TO EAT Forquet Fourchette (Chambly). On the shores of the Chambly Basin, this is a must-visit restaurant for regional flavours and a very unique setting. We recommend the beer tasting with lunch or dinner!

1909 Taverne Moderne (Laval). At the Place Bell where the Laval Rockets hockey team plays, this place boasts the largest screen for sports. We recommend the Carnivore Feast for families and groups.

Enoteca Monza Pizzeria (Laval). Authentic Italian with thin crust wood fired pizzas, in the heart of the entertainment district. Great service and fun setting for the whole family. The whole menu was spectacular, but we loved the Caprese Stack, Arancini Classico and Nutella Pizza.

L’antre Nous (Laval). The crepes and breakfast platters will blow your mind. We even had sweet cider with our breakfast here. The kids will love the fruit crepes. We loved the Le Big Ben and Le Bec Sucre.

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WHERE TO STAY Hotel de la Rive, Sorel-Tracy (Montérégie) A comfortable modern hotel, with unobstructed views of the mighty Saint-Lawrence River. Check out the Statera Holiday Package.

Domaine Pourki, Sabrevois (Montérégie) A vacation resort camp on the Richelieu River, featuring cabins or floating tipis and bora-bora huts on the water.

Hilton Laval/Montreal (Laval) Modern hotel with big suites for families, walking distance to the entertainment district of Laval.

InterContinental Montreal A beautiful luxury hotel with a fantastic central location for old and new Montreal.

Head out the front door to access everything within walking distance.

offers canoes, kayaks, and other boats to navigate the waterways around its beautiful islands. Cruising around for hours, we spotted beaver dams, birds, and fish, and even found the private island where Celine Dion used to call home!

Montreal Finally heading into the cosmopolitan city of Montreal, we were fortunate to stay at the historical InterContinental Montreal that was walking distance from everywhere we wanted to explore. After so many busy days, a few hours of rest were a welcome change.

We toured the mural festival along Saint-

Laurent Boulevard and the iconic and historical Notre-Dame Basilica, and then we visited the 60-year-old St Viateur, where we snacked on hot, fresh, hand-rolled bagels with cream cheese.

In the evenings, we dined along Saint Paul Street, and wandered through the Old Town.

We were mesmerized by fountains and beautiful spaces, with lots of public art to keep it interesting.

Renting bikes in Montreal was a highlight, navigating through bike paths and routes along the water, over bridges, around race tracks, and through parks. It’s a fabulous way to see the city with kids. Our bike tour took us to the Montreal Museum of Anthropology and History, and the Old Port along the water, where we enjoyed the Montreal Observation Wheel (La Grande Roue), the massive zipline, restaurants, and the science centre.

Quebec is filled with places fit for all interests, and all ages, a destination that offers history and adventure, with a culture that appreciates every day life and encourages you to as well. Europe is amazing, but you can’t beat history and culture like this in your own backyard.

WHAT TO DO Statera, Sorel-Tracy (Montérégie) Immersive path, river cruise, and 360* dome projection movie, promoting history and nature. Great interactive learning and entertainment for all ages.

Ferme Guyon, Chambly (Montérégie) Amazing butterfly pavilion, farm animals, workshops, garden, and large local product market. Bistro food too.

Domaine Pourki, Sainte-Anne-de-Sabrevois (Montérégie) Canoe, kayak, archery, animal farm, and sports.

Le Magie de l’Air, Saint-Mathias-sur-Richelieu (Montérégie).

Soar among the birds and be carried by the wind, riding a hot air balloon across the Quebec skies.

Arbraska, Mont-Saint-Gregoire (Montérégie) Zip lines, tarzan ropes, suspended bridges and other fun games in the treetops. Thrills and challenges for all different ages and abilities.

Go to www.westcoastfamilies.com for live links to all our Quebec resources, accommodations, and attractions, plus more photos and information.

Fort-Chambly National Historic Site, Chambly (Montérégie)An authentic fortification, which features the restored main components of its original architecture.

Learn how French soldiers lived in the era of New France.

Maeva Surf (Laval) Flowboarding is the perfect mix of surf, skateboard and snowboard techniques, all indoors for year-round fun.

Cosmodome (Laval) Space and science centre that includes scaled reproduction of the solar system, interactive missions, virtual animations, and immersive games.

Parc de la Riviere-des-Mille-Iles (Laval) Protected wildlife sanctuary on the north side of Laval with canoe, kayak, and boat rentals. Cruise the many islands with easy paddling, perfect for the whole family to explore on water and land.

Skyventure, (Laval) Indoor free fall simulator where you can defy the laws of gravity in a safe environment. Kids as young as 4 can participate in this exhilarating adventure.

November/December 2018 19

FAMILY HEALTH

SOCIAL MEDIA Is Your Child Ready?

by Michelle Kambolis From selfies and memes, to hashtags and tweets, the landscape in which our children connect, communicate, and express their identity has been forever altered in the advent of social media.

Many parents are left wondering how on earth they can possibly protect their children from the pitfalls and snares of the online world, while others wonder if they can ban it from their child altogether. Turning to the social media platforms themselves is of very little help, their guidelines are flimsy at best and often completely absent. However, this may not be all bad. They are largely placing the decision of a child’s social media readiness exactly where the jurisdiction should be, firmly in the hands of parents.

Here are some important points to consider before allowing your child to start using social media platforms:

1) Age should not be the deciding factor.

When it comes to evaluating whether your child is ready to enter the complex realm of social media, age should not be the deciding factor. The typical age minimum of 13 years for social media platforms such Facebook, Instagram, Twitter and Snapchat was originally used to address child online privacy protection, prohibiting websites and online services from collecting information from a child under the age of 13 without parental consent. The rest of us continued to adopt this as a guideline assuming it was informed based on the psychological needs of children.

2) The role of self-control and peer pressure.

Two factors are shown to impact whether a tween is able to manage social media in a healthy way: Self-regulation, and

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susceptibility to peer pressure. The research tells us that if a tween can control her behaviour without your external control and can stand their ground with peer pressure, that bodes well for their ability manage social media sensibly.

3) Development rules over age.

Your child’s developmental level is a significant factor when it comes to making decisions about social media readiness.

Their ability to problem-solve, understand cause-and-effect, and level of emotional maturity should all be part of a parent’s decision-making process. It’s far safer for tweens to face the challenges of social media when (and only when) they have the capacity to navigate the social and safety challenges that go right along with it.

4) Talk openly and enter your child’s world.

Think carefully about your family’s values around social media use and then talk

openly as a team. The moment you enter into a position of needing to power over and control, you will have lost the plot.

Your child’s desire for social media is an opportunity to enter their world, understand their reality, and work through the issue together. Keep in mind, the research tells us that sitting down as a family to discuss the risks, benefits and rules around using social media lead to lower rates of problematic use.

5) Weigh the risks.

Talk about the risks of ghost accounts (fake accounts) and the impact that choice might have on both the trust within your relationship and eventual harder consequences like a loss of freedom of technology use. Create a social media contract together so that the safety guidelines are both agreed upon and crystal clear. Most of the research shows that social media use is beneficial to tweens when and only when they are used in a structured, collaborative and thoughtful way.

6) Be inclusive, but firm.

Our electronic universe has created radical cultural shifts that require radical parenting attention. When it comes to laying out parameters for the how, when, and where, of technology use, be inclusive, but be firm.

Being a parent requires that we make decisions based on what is in the best interest of our child, even if that decision triggers anger and upset.

7) Model healthy habits.

If you interrupt conversations when you get a message on Instagram or spend hours every night in front of your laptop scrolling through social media accounts, your kids will have a hard time accepting your expectation that they hold off on social media.

8) Connection is protection.

Once you think your teen is ready, start slowly with one social media account, create your own account to supervise your child’s activity, and continue the conversation about how it’s all going.

Your connection is your child’s best protection when social media problems arise.

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

Social Media by the Numbers Percent of people in Canada who use each platform: Facebook 84% YouTube 59% LinkedIn 46% Twitter 42% Pinterest 38% Instagram 37% Snapchat 22% Tumblr 11% Reddit 9%

Great resources for social media awareness and learning: www.mediasmarts.ca www.caringforkids.cps.ca/handouts/social_media www.cybersafebc.ca/resources wise.telus.com/en/tag/social-media/

November/December 2018 21

FAMILY HEALTH

SLEEP APNEA IN WOMEN Get ot Know the Facts

by Carey-Ann McKee “You only live once, but if you do it right, once is enough.” – Mae West Did you know that nearly 40% of patients being diagnosed with Obstructive Sleep Apnea (OSA) today are female? Biomed Research International states that “sleep apnea is a potentially fatal condition that is found in 13-50% of women.” This is a staggering statistic.

What is Obstructive Sleep Apnea (OSA)?

OSA is characterized by repetitive awakenings from sleep due to obstruction of the airway. These obstructions result in reduced airflow into the airways, therefore decreasing the amount of oxygen in the bloodstream. When the brain detects this reduction in oxygen, the individual wakes up which then opens the airway and normal breathing continues. This disruptive sleep pattern cycle continues throughout the night, often going unnoticed.

Over the past several years, the prevalence of Obstructive Sleep Apnea (OSA) in women has increased exponentially. Healthcare professionals, as well as the general public, have become more educated about sleep apnea and its associated signs, symptoms, and health risks.

However, sleep apnea in women may be highly underdiagnosed. Historically, statistics suggest that OSA is more common in men when compared to women. This may be in part because women present with different symptoms than their male counterparts. The fact that women are underdiagnosed may place them at a higher health risk.

Recognizing the symptoms associated with OSA is key. Symptoms may include: • Snoring

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• • • •

Unrefreshed sleep, or daytime sleepiness Poor concentration, or memory loss Waking with a dry mouth, or sore throat Frequent nighttime washroom use

Women with sleep apnea, however, may present with symptoms that are associated with other disorders. Too often the emphasis is placed on treating the symptoms, rather than diagnosing the possible underlying cause of the symptoms. Women may present with: • Anxiety • Depression • Morning headaches • Irritability • Insomnia • Fatigue As women we need to take a vested interest in our future, our health, and our overall well-being. Too often, we advocate for the health of our children, husbands, parents and even friends, but forget to focus on that inner voice that tells us that something is just not right. How we sleep impacts all aspects of our daily lives. Untreated sleep apnea in women may increase the risk of: • Cognitive impairment • Dementia

• Diabetes • Stroke • Depression • Obesity • High Blood Pressure • Hypothyroidism • Heart Attacks In British Columbia, ambulatory (in-home) sleep apnea testing is not covered under the BC Medical Services Plan. However, many private sleep companies offer free sleep apnea screening and home sleep testing (HST). It is important that during the screening and testing process, that all studies be interpreted by Board Certified sleep physicians and specialists to ensure an accurate diagnosis. Home Sleep Testing (HST) should follow the guidelines established by the American Academy of Sleep Medicine (AASM).

The gold standard, most effective, and widely accepted treatment for Obstructive Sleep Apnea (OSA) is CPAP (Continuous Positive Airway Pressure) Therapy. During treatment with CPAP therapy, non-invasive positive pressure air is delivered through a mask, splinting the upper airway open and preventing apneas from occurring.

Costs associated with treatment may vary, however should CPAP therapy be the physician recommended treatment option, it is often covered through private medical insurance. Other available treatment options may be discussed with your physician depending on the severity of OSA. These may include: MAD (Mandibular Advancement Device) dental appliance, UPPP (Uvulopalatopharyngoplasty) surgery by an ENT (Ear/Nose/Throat) physician, or lifestyle modifications.

Due to the increasing prevalence of Obstructive Sleep Apnea (OSA) in women, manufacturers of the CPAP devices are developing units that are specifically designed to address women’s needs. They are also creating masks designed to accommodate women’s specific sizing requirements.

Your health, your future - who will you advocate for?

Carey-Ann McKee is a Registered Respiratory Therapist with 20 years experience in the healthcare industry. She is now the owner of Bayside Sleep Solutions in Tsawwassen. www.baysidesleepsolutions.com

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WCFNEWS Extended parental leave time coming in 2019 As of March 2019, a new extended parental leave benefit will come into effect, allowing eligible parents to take an additional five weeks off work to care for a child. In order to take advantage of this extended leave time, parents including adoptive, and same-sex parents - must agree to share the benefits.

The parents of children who were born or placed for adoption on or after March 17, 2019 will be eligible for this newlyextended benefit, originally planned to come into effect in June. Releasing this benefit three months earlier means that an additional 24,000 families will be able to take advantage of the extended leave, the government estimates.

The purpose of this leave extension is to encourage both parents to participate in caring for baby during the first year. Originally, parents were eligible for 35 weeks of paid leave, and can now take up to 40 weeks off - as long as the second parent claims at least 5 weeks of this time. www.benefitscanada.com

Starlight Children’s Foundation Canada unveils commemorative bear To commemorate the 10th Anniversary of their partnership with Toys “R” Us, the Starlight Children’s Foundation Canada has unveiled a Limited Edition Collectible bear, designed by Ella, a five-year-old girl with a heart defect.

Donning an embroidered heart on his chest to represent Ella’s journey as a “heart kid”, with large gold sparkly feet to represent Ella’s favourite colour, and wearing a wide smile to match that of Ella’s, the special bear not only represents Ella’s story, but will brighten the future for other children who share in her journey.

To raise funds for children who are living with life-threatening illnesses, “Sparkles” the bear will be sold in Toys “R” Us stores across the country, and online. www.starlightcanada.org | www.toysrus.ca

Ronald McDonald House BC & Yukon celebrates 35 years of helping families In October, Ronald McDonald House BC & Yukon celebrated 35 years of providing a home away from home for more than 25,000 families across BC and the Yukon.

Evolved from a 13-bedroom home, located in the Shaughnessy neighbourhood in Vancouver, to a high-end, 73-bedroom facility located on the grounds of BC Children’s Hospital, Ronald McDonald House continues to provide much-needed care and support for families in need.

Managed by a small team of dedicated staff and volunteers, Ronald McDonald House relies on the generous donations of individuals, corporations, and community fundraisers to provide affordable accomodations for those families who have travelled from far-away destinations to receive special care at Children’s Hospital. www.rmhbc.ca

BCMFRC offers mental health support for veterans in time for Remembrance Day The BC Military Family Resource Centre (BCMFRC) is rolling out a new course to assist medically released veterans and their families, to help address the overall impact of mental health issues on military families.

The course is one component of the Veteran Family Program, a new suite of services introduced by Veteran Affairs Canada (VAC) last April, and is in the process of being presented by Military Family Resource Centres (MFRC) across the country. As Remembrance Day approaches, this course is a much-needed resource for military veterans and their families.

The two-day course is free and open to anyone, and grants certification in Mental Health First Aid – Veteran Community to those who complete it. www.cafconnection.ca

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BC Sports Hall of Fame Opens Indigenous Sport Gallery The BC Sports Hall of Fame has now opened its highly anticipated Indigenous Sport Gallery, on display at Gate A of BC Place Stadium. This gallery celebrates the rich history and many contributions to sport by First Nations and Métis athletes, teams, coaches, builders, and volunteers in BC.

the Circle of Champions.

Until now, indigenous athletes and teams have not been properly celebrated through the history of sports in our province. The Indigenous Sport Gallery provides more than 1,000 square feet of permanent exhibit space, featuring information about traditional indigenous games, artefacts and memorabilia, the North American Indigenous Games, and

The BC Sports Hall of Fame is open daily from 10am to 5pm, and is definitely worth checking out with your family. www.bcsportshalloffame.com

Inspiring Children’s Theatre Presents new Productions for 2018 The Children’s Theatre of Richmond is presenting two productions this year: The Little Mermaid Jr., November 25 at the Massey Theatre in New Westminster, and Beauty and the Beast Jr. on December 7 & 8 at the Norman Rothstein Theatre in Vancouver.

These top-tier performances feature celebrity actors and experienced professionals backstage, under the direction of internationally acclaimed Broadway director Heather Ondersma and musical art director Emma Swords.

Enjoy outstanding choreography, talent, costumes, and set designs featuring interactive background technology by FSTAR Media. Little ones are sure to be thrilled by these fun, ornate, and community-based events. The November 25 performance of The Little Mermaid includes an evening of Disney, where guests can meet Disney princesses, and meet the cast and crew on stage, plus select guests will receive a special gift to take home. www.ctora.ca

“Power today comes from sharing information, not withholding it.” ~Keith Ferrazzi We want to share with you!

• Community Events • Local Resources

• Digital Issues • Relevant Articles • Advertising Information

Head to www.westcoastfamilies.com for so much more!

WINTERFUN

(Close To) Home For The Holidays

by Bianca Bujan

Winter break is the perfect time to plan a family getaway, but with spiked airline prices and overcrowded tourist attractions, it can be a challenge to find somewhere to sojourn without breaking the bank.

BC is brimming with picture-perfect places to explore, offering an array of adventurous spots that can be found right in our own backyard. Pack up the car, hit the road, and check out these off-the-beaten-path destinations that are sure to please the family, while keeping you on budget.

Here are five close-to-home BC getaways to explore during the holiday season:

Sun Peaks Whether you’re looking to spend your days skiing the powdery slopes, or you’d prefer to enjoy a laid-back getaway where you can apres all day, Sun Peaks has something for everyone. Only a 4.5 hour drive from Vancouver, you can go for a short weekend stay, or spend a whole week in this winter wonderland. Not sure when to go? Time your visit for one of these holiday events: Nov 17-18 - Opening Weekend Kick off the ski season with a day on the slopes, followed by apres and ales, where a cold beer comes with your lift ticket.

Dec 3 - High Five Day A $5 donation and a non-perishable food item will get you an alpine or Nordic lift ticket for the day. Enjoy a day of skiing while supporting the Kamloops Food Bank.

December 13-16 - Holiday Kick-Off Weekend View the tree lighting, shop the Artisan Market, and watch Santa arrive by sleigh! www.sunpeaksresort.com

Harrison Hot Springs Escape the crowds and enjoy serenity by the lake at Harrison Hot Springs. Only a 90-minute drive from Vancouver, Harrison is a getaway that is loved by Lower Mainland locals, and with plenty to do, a visit may become a new family holiday tradition. Head to Harrison for a wellness weekend, enjoying the spa and soaking in the warm hot springs fed pools, or explore the many Harrison holiday happenings, including these events: Nov 23 - Jan 28 - Lights on the Lake This free Christmas light display features Sasquatch-themed scenery, strung along the lagoon in Harrison’s picturesque downtown strip.

Nov 23 - Jan 28 - Christmas Tree Trail Pick up a copy of the Christmas Tree Trail Guide from where you stay, or from the Harrison Visitor Information Centre, and follow the festive forest through the vivacious village. www.tourismharrison.com

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Squamish Under an hour drive from downtown Vancouver, Squamish has evolved from a drive-through destination, to a mustsee stop along the Sea to Sky highway. Offering affordable accommodations and plenty to see and do, including a range of kid-friendly hikes, and some of BC’s top tourist attractions, Squamish is a great spot for a weekend getaway.

Look out for these family-friendly events: November 24 - Polar Express Take a train ride to the North Pole, visit Santa, and enjoy hot chocolate, cookies and carols on the Polar Express.

December 1, 2, 7, 8, and 9 - Photos With Santa at the Sea to Sky Gondola. Visit the Summit Lodge at the top of the Sea-to-Sky Gondola for a pancake breakfast and photos with Santa. www.exploresquamish.com

Kayanara Ranch Located just outside of 100 Mile House, and just over a 5-hour drive from Vancouver, Kayanara Ranch is a hub for winter activities, including horseback riding, snowshoeing, dog sledding, snowmobiling, and cross country and downhill skiing. Stay in a spacious log home, a cozy B&B suite, or on the full-service campground, and enjoy a truly Canadian winter getaway in the Cariboo.

Nov 1 - Jan 15 - Christmas/New Year Special Book 4 nights for the price of 3 and enjoy a cozy stay in the log home of your choice. www.kayanara.ch

Manning Park Manning Park is a winter paradise, offering skiing, snowshoeing, tubing, and hiking, all in just over a 2 hour’s drive from Vancouver. Enjoy lodgings with all the comforts of home, in a variety of options that will fit with any budget. Enjoy a weekend in this wilderness playground, or extend your stay for a week-long winter getaway.

Nov 24 - Nordic Centre Opening Weekend The Nordic Centre (offering cross country skiing and snowshoeing) will be open on weekends only, and then 7 days a week starting on Dec 1.

Dec 1 - Ski Hill Opening Weekend This is the scheduled opening weekend for the Alpine ski hill, which will be open on weekends only until Dec 14 when it will be open 7 days a week. www.manningpark.com

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COMMUNITYCALENDAR COMMU Sip and Savour The Pipe Shop at the Shipyards, North Vancouver November 19, 7-10pm Sip and Savour is back with tastings from Vancouver’s top restaurants, bartenders, wineries, and breweries, silent auction, and stories of courage and hope – all supporting BC Women’s Neonatal ICU. Tickets available online. www.support.bcwomensfoundation.org Eastside Culture Crawl Various Locations November 15-18 Crawling For Kids November 17-18 The Eastside Culture Crawl, a beloved four-day celebration of visual arts, design, and crafts, is coming to 500 + artists studios, homes, and garages throughout Vancouver’s Eastside. The Crawling For Kids event provides a unique opportunity to enrich kids with the experience of art! This event is first come first serve. www.culturecrawl.ca Masquerade Dinner & Auction Northview Golf and Country Club, Surrey November 2 Guests will enjoy a fabulous live and silent auction, a gourmet plated dinner featuring SPCA Certified food, vegetarian or vegan options, and live music. Dress your finest and help raise money for animals in Surrey. www.spca.bc.ca Beautiful: The Carole King Musical Queen Elizabeth Theatre, Vancouver November 13-18 Learn the story of King’s rise to stardom, from being part of a hit songwriting team with her husband, to her relationship with fellow writers and best friends, to becoming one of the most successful solo acts in popular music history. www.vancouver.broadway.com Christmas at Hycroft University Women’s Club of Vancouver November 15-18, 11am-9pm Explore the three floors decked out in seasonal splendour, a variety of unique boutiques, crafters, and over 25 local artisans. Outside you can enjoy entertainment, vendors and food. www.christmasathycroft.com Vancouver Christmas Market Jack Poole Plaza, Vancouver November 21-December 24, 11:30am-9:30pm Wander the market and discover authentic German delicacies: sizzling sausages, mulled wine, old world confections, handcrafted gifts, and so much more! www.vancouverchristmasmarket.com

Canyon Lights Capilano Suspension Bridge, North Vancouver November 22-January 27 Prepare to be amazed by the hundreds of thousands of lights throughout the park. The suspension bridge, Treetops Adventure, Cliffwalk, the rainforest and canyon are transformed into a world of festive lights and visual enchantment. www.capbridge.com Lights on the Lake Harrison Hot Springs November 24-January 28 Harrison is overflowing with Christmas cheer this year, with the opening of a brand new Christmas lights display, featuring sasquatch-themed light scenes that will excited and delight visitors of all ages. www.tourismharrison.com The Little Mermaid Jr. Massey Theatre, New Westminster November 24-25, 6:30pm Incredibly talented youth performers from the Children’s Theatre of Richmond will perform this popular musical production with the support of the Vancouver Aquarium. Tickets start at $20. www.ctora.ca The Olde Farmhouse Vintage Market Tradex, Abbotsford Nov 24, 9am-4pm & Nov 25, 10am-4pm Enjoy two days of treasure hunting for all things old, upcycled, repurposed, antique, vintage and handmade with over 125 vendors! Children 12 and under free. www.theoldefarmhouse.ca Polar Express 2018 West Coast Railway Heritage Park, Squamish November 24, 25, December 1,2, 8, 9, 15 & 16, 10am,12pm, 2 & 4pm. Saturdays 6pm Ride the Polar Express and visit Santa at the North Pole. Get your picture taken with the Hob, ride the Mini-Rail, and operate your own model train! www.wcra.org The Nutcracker Royal City Youth Ballet Various locations in the Lower Mainland November 25-December 23 For the 30th season, it’s the longest running Nutcracker ballet performance in Canada. For full list of performance locations and dates, please go to www.royalcityyouthballet.org A Charlie Brown Holiday Double-Bill!

The Waterfront Theatre, Granville Island November 25-December 30 When your friends are the Peanuts gang, no day is ever ordinary! Charlie Brown and the gang learn about the joys of friendship and the true meaning of happiness. Then join Charlie Brown as he tries to direct his friends in the school Christmas pageant. www.carouseltheatre.ca

Bright Nights Christmas Train Stanley Park, Vancouver November 27-January 6 Over three million lights make this special event sparkle and shine, with breathtaking displays and live performances happening throughout the night. www.vancouver.ca Timberline Country Christmas Timberline Ranch, Maple Ridge December 1-19 Featuring fun family experiences including cookie decorating, crafts, wagon rides, a visit to the petting zoo, a photo booth, a snow-themed ball pit, Storyland, and so much more! www.timberlinechristmas.ca Reflections: Lantern Making and Storytelling Place des Arts, Coquitlam December 9, 2-5pm Come to this free, all-ages celebration of diversity and discover how our cultural traditions and customs are entwined over the holiday season.

Make lanterns and enjoy live music performances and other fun surprises. www.placedesarts.ca Big Elf Run Stanley Park Seawall, Vancouver December 15 This holiday-themed fun run offers a 1km Wee Elf Run, a 5km Big Elf run/walk, or a 2 loop 10km run/ walk. Come enjoy the Christmas decor, a live DJ, dancing, free hot chocolate & more. The route is suitable for all ages and abilities. www.BigElfRun.com Cirque Musica Holiday presents Wonderland Abbotsford and Vancouver December 20-22 An all-new concert experience featuring the cast of Cirque Musica together with your favourite holiday songs performed by a live symphony orchestra. www.cirquebc.ca Goh Ballet’s The Nutcracker Queen Elizabeth Theatre, Vancouver December 21-23 Goh Ballet’s rendition features an intricate cast of over 250 dancers, actors, gymnasts and guest artists, including homegrown talent and principal dancers of international acclaim. Under the baton of Maestro Leslie Dala, the Vancouver Opera Orchestra will bring Tchaikovsky’s iconic score to life. www.gohnutcracker.com If you’d like WestCoast Families magazine delivered to your event free of charge, email your request to publisher@westcoastfamilies.com.

Go to www.westcoastfamilies.com to see more family events in your area.

To have your event included in our community calendar, email details to admin@westcoastfamilies.com.

November/December 2018 29

LAST LOOK Eat Your Vitamins

by Alyssa Bauman, Nourished.ca With the holiday season in full swing, it can be easy to be tempted by the constant offerings of indulgent treats and sugary foods. The funny thing is, it has become so normal for me now to resist the urge to indulge, it’s almost as though I am desensitized and almost immune to the temptations. If only I could say the same about the children in our lives. The minute our children spot that cupcake, cookie, or piece of cake, their eyes light up, and the begging and pleading begins.

While it still may not be scientifically proven, the suggestion that sugar is an addictive substance seems completely possible.

Judging by the way that most children react to sugar, behave after over consumption, and seem to desperately desire more, sugar definitely has negative effects on the brain.

This holiday season, let’s focus on feeding our children the foods that are as nutrient dense as possible, foods containing important ingredients such as whole grains, vegetables and fruit, lean proteins, healthy fats, and nuts and seeds, so that we can find a healthy balance. This will make it easier for us to say yes to the occasional candy cane, sugar cookie, and log cake this season.

A good rule of thumb to follow is to limit the sweets to one per day.

The more nutrient dense whole foods we add in, the more we are able to push out these other sugary food substances.

Here are my top vitamins, and the corresponding foods that will keep you and your children fuelled up during the holiday season, so you can open your fridge and eat up!

BETA CAROTENE Carrots, sweet potatoes, spinach, kale, turnip greens Benefits: Beta carotene converts to retinol, which is an active form of vitamin A. It has immune-enhancing properties that can prevent damage from illness and inflammation, and is high in antioxidant activity.

VITAMIN A Sweet potato, carrots, dark leafy greens, winter squash, kale Benefits: Vitamin A is a fat-soluble vitamin. It plays a role in maintaining healthy vision, strengthens your immune system, and helps to maintain cell growth and renewal. It is also an antioxidant that fights oxidative stress - essential for our busy lives.

VITAMIN C Citrus fruits, bell peppers, cantaloupe, strawberries, kale, broccoli, kiwi Benefits: Vitamin C is a great antioxidant, and can provide protection against free-radical damage. It can also help with iron absorption to maintain balanced blood, as well as assisting with vitamin E regeneration and immunity.

VITAMIN E Sunflower seeds, almonds, spinach, broccoli, tomato, hazel Benefits: Another fat-soluble vitamin, vitamin E, is an antioxidant that can protect your skin from UV damage, fight free-radical damage both topically and internally, and protect against disease.

VITAMIN K Dark leafy greens, romaine lettuce, broccoli, parsley Benefits: Vitamin K helps blood clot, and is needed for healthy bones, so anyone with active kids who are juggling multiple sports and activities, Vitamin K should play a vital role in children’s diets.

RECIPE Cinnamon Toast Crunch Smoothie This is one of my favourite recipes as the kids love it, and it has all the go-to vitamins and minerals that I’ve shared above. I think of it as my insurance policy. When I know they have had it, I know they’ve been nourished. So if that sugary item lures them in, I am more willing to say yes because they have had this first. We have something in my house called “vacation cereal,” where my children are allowed to pick out one not-so-healthy cereal or one breakfast cereal we typically do not stock. They get to enjoy it on vacation. I have played around to make a green smoothie to taste as much like their favourite cereal as possible. I think I just about nailed it - minus the crunch. Greens, healthy fats, and protein make an easy, fast, breakfast or snack in a pinch, without the crazy sugar, preservatives, fillers, pesticides, and chemicals.

1/2 cup coconut water 1 cup almond milk or hemp milk 2 tbsp hemp seeds 1 tbsp ground flax seeds 2 tbsp raw organic almond butter 1/2 avocado (optional) 1 cup organic spinach 1 tsp ground cinnamon 1 pinch sea salt 2 dates, pitted 1/2 tsp pure vanilla extract ice Blend all ingredients, and enjoy!

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

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