On the Cover Sarah Booth Photography sarahboothphotography.com
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Connection Over Perfection Back-to-School Wellness
No, “back-to-school wellness” isn’t an oxymoron—it’s a mindset shift. While September often brings a flurry of forms, forgotten supplies and frayed nerves, it can also be a powerful opportunity to nurture your family’s wellbeing. Amidst the hustle, it is possible to prioritize both mental and physical health without adding to your already overloaded to-do list.
The transition from summer to school routines can feel overwhelming. There’s pressure to be organized, energized and emotionally available all at once. For parents across the Lower Mainland, that often means juggling the dog days of summer break, back-to-school shopping, extracurriculars, work and more. If you’re feeling more “hot mess” than “zen mom,” you’re not alone. And there are tools that can help— Deb Baliano’s ADHD Mama’s Wellness Toolkit is full of realistic strategies for staying grounded when the overwhelm creeps in.
Wellness doesn’t have to be another item on your evergrowing to-do list. It can be something as simple as a fiveminute stretch before the morning rush, letting your child pack their own lunch (perfection not required!) or taking the time to sit down and read with your kiddo one-on-one. These small choices create breathing space—and model self-care for your children too.
Let’s not forget, this season is just as emotionally loaded for them. Supporting their wellness might look like a nature walk at Golden Ears or Pacific Spirit Park or a family trip to a local festival where having fun and making memories are the only goals. Ask them what they want to do together because having a bit of control in this time of uncertainty and “newness” can help ground them.
Physical activity is also powerful medicine. Yoga, biking or simply kicking a ball around at the park can help regulate stress—for everyone. And don’t underestimate the grounding magic of animals: a visit to a nearby stable or petting zoo can do wonders.
So yes, take the dreaded trip to the mall to pick up the school supplies, new clothes and shoes. But also, take a deep breath and prioritize connection over perfection. Your family (and your mental health!) will thank you.
– Stacie Gaetz
FROM OUR TO YOURS
Brigade Days
On the BC Day long weekend (August 3 to 5) head to Fort Langley and immerse yourself in the Fur Trade Era. See historical reenactments, dive into interactive demonstrations, view a variety of cultural performances, taste some traditional food and join in on activities for all ages. Don’t forget to dress up in your finest period attire!
parks.canada.ca
Kits Fest
Kits Fest—held on Kitsilano Beach from August 7 to 10— is Vancouver’s number one sports and arts festival. This healthy living festival celebrates community, inclusive living and diversity for all ages and all walks of life. With a huge variety of sports, games and activities, this festival has something for everyone.
kitsfest.com
Parks Canada
Parks Canada is offering free admission and a 25 percent discount on overnight stays at participating locations from June until September 2. Take this incredible opportunity to bring the family and visit all the national historic sites, national parks and national marine conservation areas within BC affordably.
parks.canada.ca
All Over the Map
New Works proudly presents All Over the Map this summer for two dates on July 20 and August 17 at the Picnic Pavillion on Granville Island. This series of free outdoor dance and music performances is suitable for all ages and will have your whole family smiling, dancing and inspired!
granvilleisland.com
Metrotown Explore Gallery
Until September 1, visit BC’s largest shopping centre— Metropolis at Metrotown—for the incredible captivating Metrotown Explore Gallery. Grab your summer passport to collect stamps for all the activities and enjoy the incredible galactic displays, fun décor and learning experiences as you stroll through the shopping centre.
metropolisatmetrotown.com
Fresh Finds
End summer and head back to school with a bang! This edition’s Fresh Finds celebrates the transition from sun-soaked days to structured routines with your family’s wellness in mind.
Kid Sister Skincare
Kid Sister Skincare, from Coquitlam, blends playful fun with clean, effective skincare made just for tweens and teens. With bright packaging and gentle ingredients, it’s all about helping young skin shine— safely. It’s perfect for glowing up, growing up and feeling confident in your own skin. kidsisterskincare.com
Oaty Bites
Made in Canada, Oaty Bites offers delicious, oat-based snacks for kids. Certified organic, gluten-free, vegan, non-GMO and low sugar, these whole food snacks come in three delicious flavours and are an easy, healthy choice for parents to pack in their schoolaged kids’ lunches or enjoy on the go. These delicious treats are available at Walmart and London Drugs. naturespath.com
All Fat
All Fat is a bold, BC-based brand that celebrates healthy beef tallow in the best ways—both on your skin and in your kitchen! Their nourishing skincare and premium cooking fats are sustainable, highquality and full of personality. Who knew beef tallow could be this fabulous?
allfat.ca
Nettle’s Tale
Nettle’s Tale is ethically made clothing in Vancouver that is truly built for real bodies. While they’re best known for their inclusive-sized, flattering swimwear, they also design comfy, confidence-boosting clothing for life beyond the beach. Check out their plus-sized consignment section for a deal.
nettlestale.com
Lavoh
Founded in Vancouver, Lavoh brings safety and style to skincare with their ultra-soft makeup remover cloths. Gentle on skin but tough on makeup, these reusable cloths are made with zero harsh chemicals and you only need water to use them! Lavoh is eco-friendly beauty made easy. lavoh.com
Queer Youth
Understanding Gender Identity & Expression
Parents want their children to feel safe loved, and accepted for who they are. But for many 2SLGBTQIA+ youth, simply being themselves can come with fear, misunderstanding or isolation—especially if the adults around them don’t have the tools to offer informed support.
Here on Vancouver Island, where community connection runs deep, we have a unique opportunity to lead with compassion and create spaces where all young people can thrive. Longtime youth and queer advocate Allie McFarlane (she/her) shares insights from her 15-plus years of experience in her role with Big Brothers Big Sisters.
Whether you’re navigating new conversations at home or
simply want to be a better ally, this guide is an invitation to grow in empathy, understanding and connection—with your child and your community.
Why Your Support Matters
Last year in Canada, a staggering one in three transgender youth reported having attempted suicide. It is more important than ever to stand up for our 2SLGBTQIA+ youth. When we create safe spaces for young people to explore their identities, we reduce the risks of mental health challenges and suicide. This is why education and inclusion are so critical.
Gender Identity Definitions
The first step in our journey together is to learn some common terms relating to the 2SLGBTQIA+ community. Especially for young people, identities can shift and evolve. Some youth might find comfort in labels, while others prefer to let their identities be fluid or undefined. Some of these terms might be familiar to you, and some may be brand-new. So let’s dive in!
• 2SLGBTQIA+ is an acronym to refer to people with diverse sexual orientations and/or gender identities. You may be familiar with other acronyms used like LGBT, but the longer acronym is more commonly used in Canada to be inclusive of diverse identities.
• Queer is an umbrella term used in popular language to describe the 2SLGBTQIA+ community. While queer has historically been used as a slur against 2SLGBTQIA+ people, many are reclaiming this word to represent the spectrum of identities. It can help people to identify themselves as part of the community without specifically defining their orientation or identity.
• Gender Identity is how you identify in our gendered society. This is how you feel inside about your gender and who you know yourself to be.
• Cisgender means that your gender identity aligns with the biological sex you were assigned at birth.
• Trans or Transgender refers to your biological sex being different from your gender identity. You may have heard the term transsexual, which is no longer commonly used and may be considered offensive by some people.
• Gender Expression is the way you present yourself through appearance and behaviours. Your gender identity may align with your everyday expression, or they might be different. Some youth may feel unsafe to publicize their gender identity through their gender expression.
• Pronouns are how we refer to someone when not using their name. For example, “she is sitting over there,” or “they are wearing a red shirt.” This common part of everyday language has special meaning to the 2SLGBTQIA+ community, where folks may have changed their pronouns from those assigned at birth or may use gender-neutral pronouns like “they/them.” When introducing yourself to someone new, you can tell them your name and pronouns. This creates a safe space for them to share their own pronouns and normalizes sharing pronouns. You cannot tell what someone’s pronouns are just by looking at them. If you’re not sure, you can ask! It is always better to ask someone what pronouns they prefer than to assume and get it wrong. However, if
you do get it wrong: don’t make it a big deal. Just correct yourself and continue. This is especially relevant if your child is asking you to call them different pronouns or a different name than what you have been used to.
• Non-Binary is a type of diverse gender identity where one does not align with being strictly a man or a woman. Non-binary identities are unique to each person and pronouns can differ, though “they/them” is popular.
• Gender-Fluid is another diverse gender identity where one feels fluid or varying in their gender. Gender-fluid people may feel more masculine one day and more feminine the next.
• Gender Dysphoria is the feeling of discomfort when your gender does not align with your physical traits or social representation. For some young people, gender dysphoria can be debilitating.
• Two-Spirit is an English word to describe a gender and spiritual identity specific to Indigenous peoples. People who identify as Two-Spirit embody both masculine and feminine spirits and often hold unique gender and spiritual roles in Indigenous communities. While gender diversity spans all cultures, Two-Spirit identities are specific to Indigenous cultures.
• Gender-Affirming Care includes medical and psychological support for gender-diverse people. Some trans people take steps to physically align more closely with their gender identity like hormones or surgeries. These treatments are referred to as gender-affirming care. Some trans people may choose to seek gender-affirming care and some may not.
While this is by no means an exhaustive list, we hope that this introduction to gender diversity will spark conversations with your family and encourage you to learn more. If there is a topic you would like us to explore in this column, email editor@westcoastfamilies.com.
Allie McFarlane (she/her) is a passionate advocate for queer folks and vulnerable youth. She works with Big Brothers Big Sisters of Victoria Capital Region to support mentoring programs for kids in our community. When she’s not hunched over her laptop, you might find her doing yoga, at the record store or watching Ru Paul’s Drag Race.
Transforming Lives Through Horse Therapy
When a child feels overwhelmed, misunderstood, or unable to put big emotions into words, horses are the perfect medicine. I’ve seen it countless times and experienced it myself. Born with Cerebral Palsy, I learned early that horses don’t care what you look like or how fast you go. They offer a kind of honest, quiet understanding that you rarely find anywhere else. That’s the power of horse therapy (or equine therapy): it helps us see ourselves more clearly, without judgment or pressure from our partner.
I was two when I first sat on a horse. My world was already full of challenges most children never face. But feeling the horse’s soft muzzle and steady gait beneath me, I experienced a new kind of freedom. On horseback, I wasn’t different—I was strong, capable and I could go as fast as I wanted.
Horses don’t see what people often do. They don’t care how you move, how fast you go or whether you get it right the first time. They won’t judge or laugh, and they accept you
as you are, offering quiet understanding and infinite patience. That sense of belonging followed me to the international stage as a three-time Paralympian. Whether I was riding in competition or spending time at the barn, horses reminded me who I was beyond my disability. Equine therapy soothes the soul, no matter who you are or where you come from.
Why Horse Therapy Programs Matter
As an education assistant, I see how much my neurodivergent students need safe, judgment-free spaces to be themselves. Many struggle to put emotions into words or navigate complex social cues, but horses don’t require that. They simply accept each child as they are, creating a gentle, grounding connection.
That’s why I was inspired to help create the Equine Facilitated Wellness program at West Coast Centre for Learning. I’ve witnessed how hands-on, non-verbal support with horses can help kids discover their inner strength and grow into themselves alongside a patient, four-legged partner.
Top 5 Benefits
When I look back at my own experience overcoming adversity and at the kids I work with at the barn, these are the top five life-changing benefits of horse therapy I’d want every parent and caregiver to know:
• Life Skills Development – Grooming, leading and communicating with horses builds patience, teamwork and responsibility kids can use every day.
• Movement & Regulation Support – Gentle sensory input from brushing or stroking helps kids feel grounded and practice self-regulation at their own pace.
• Risk-Taking Without Judgment – Horses give honest, non-verbal feedback. Children practice new behaviours, like slowing their breathing, and see the horse respond calmly.
• Discovering Strengths – The barn is a place to build confidence. Whether leading a horse or earning its trust, kids realize they’re capable of more than they thought.
• Connection to Nature & Animals – The peaceful stable and the horse’s quiet presence offer a deep sense of connection built on respect and trust.
Who Benefits?
Anyone can benefit from the honest, judgment-free connection that horses offer, but I’ve witnessed just how transformative these interactions can be for neurodivergent children who face added challenges including those with autism, ADHD, anxiety, developmental delays and learning differences.
The barn provides a different rhythm from school or home. The steady clip-clop of hooves, the scent of hay and the horse’s quiet attention create a natural setting for connection and growth—one that words alone often can’t provide.
One Gentle Connection at a Time
When I watch a child light up as they lead a horse across the paddock or see them exhale as they feel the horse’s breath in their hands, I am eternally grateful for the magic of the horse. Horses help us listen more closely (to ourselves and to each other), transforming lives one hoof-beat at a time.
That’s the true power of horse therapy: it opens a door for kids to grow into their fullest selves grounded, resilient and capable with a loyal, four-legged partner right beside them.
Ashley Gowanlock is a three-time Paralympian in para-dressage. She is also an education assistant supporting neurodivergent students, a riding instructor and a motivational speaker. In 2015, she published her first book, My Opportunities Just Dress Up As Obstacles. She currently leads the Equine Facilitated Wellness program at West Coast Centre for Learning. Learn more at wccl.ca/equine-facilitated-wellness
Ready-to-Pack Lunches
Need more time in the morning?
Why not teach your kids how to pack their own school lunches? It’s not necessarily something they can start to do right away, but even kindergartners can learn to pack snacks. Best of all, if they pack their own lunch, they’re more likely to eat it!
School lunches are a great way to teach kids about food groups and healthy eating. Start by discussing their food choices in terms of food groups. In our house, we had different containers for each of the main food groups.
If you need some “backup,” the Canada Food Guide has a great online resource to teach kids about the food groups: canada.ca/en/health-canada/services/canada-food-guides.html.
FRUITS & VEGETABLES
The current recommendations are for half of your plate to be filled with fruits and vegetables. Let your kids help with the shopping, so that they can choose from fruits and vegetables they enjoy. Then let them wash, chop and fill a large fruit and vegetable container. Younger kids can pack pre-chopped fruits and vegetables in bags.
PROTEIN
A small serving of protein will give your kids the stamina to get through their day at school. Let them choose whatever type of protein they want. There are many options beyond the typical meat and cheese. Hardboiled eggs, hummus, chickpea snacks, sunflower seeds, edamame and tofu puffs are all delicious options.
GRAINS
Grains are usually the most popular food group among children. Whole grains are best because they take longer to digest and will keep your kids from feeling hungry. They are also full of vitamins, minerals and fibre. Try a slice of brown bread with butter, or a wholegrain bagel.
In our house, we use our snack-of-the-week to combine a treat with wholegrain goodness.
Need support making your school more inclusive?
Create accessible classrooms, playgrounds and sensory spaces
Get adaptive school equipment
Funding available for public and independent schools in BC
ANY KIND OF MUFFIN
Prep Time: 15 minutes, Bake Time: 25 minutes
This is a great basic muffin recipe. It is the perfect base for all sorts of different flavours. It also can be adjusted for special diets. For a glutenfree muffin, switch the wholewheat flour for brown rice flour or glutenfree oatmeal and add 2 tsp xanthan gum. For a vegan muffin, replace the eggs with 2 Tbsp of ground flax mixed in 1⁄4 cup of water. I have tested this recipe with both the gluten-free and vegan alternatives at the same time. So, I know it works!
Dry Ingredients
1⁄2 cup of brown sugar 11⁄2 cups of wholewheat flour 2 tsp baking powder 1 tsp baking soda
Wet Ingredients
2 eggs 1⁄3 cup of oil
1 cup of juice, yogurt, or milk
1. Mix all the dry ingredients in a large bowl.
2. Mix the wet ingredients in a small bowl or measuring cup. Beat well so the egg is well mixed
3. Pour the wet ingredients into the dry ingredients. Stir the batter until everything is just combined.
4. Stir in the muffin flavours, like spices, fruit or nuts. This recipe can handle up to 1⁄2 cup of additional ingredients.
5. Line a 12-cup muffin tin with paper wrappers. Scoop the batter into the muffin cups until it’s half full. Add any toppings at this point.
6. Bake at 350°F for about 25 minutes, until a skewer comes out clean.
7. Allow to cool, then store in an airtight container on the counter for up to 3 days or freeze for up to 1 month.
MUFFIN FLAVOURS
Donut muffin. Add 1 tsp of cinnamon to the muffin batter. Make small muffins, filling only 1⁄4 of the muffin cup. After the muffins have cooled, brush with melted butter then roll in a mixture of 1⁄2 cup of granulated sugar and 1 tsp of cinnamon or 1 Tbsp of cocoa powder.
Peanut butter and berries. Stir 1⁄4 cup of fresh or frozen berries into the muffin batter, then dollop 1 Tbsp of peanut butter into the centre of each muffin before baking.
Apple pie. Use apple sauce for the liquid and add 1⁄4 cup of grated apples, 1⁄2 tsp cinnamon, 1⁄4 tsp nutmeg and 1⁄8 tsp ground ginger to the batter. Sprinkle cinnamon sugar on top of the muffins before baking. Chocolate cranberry. Stir in 1⁄4 cup of dark chocolate chips and 1⁄4 cup of fresh cranberries for a sweet and sour combination.
Emillie Parrish loves having adventures with her two busy children. You can find more of her recipes in her cookbook Fermenting Made Simple. fermentingforfoodies.com
The Struggle to Raise Healthy Children
“Mom, I want chicken fingers and fries for dinner”! I think I’ve heard this from my four-year-old every night of the week. It’s easy to give in to your kiddo’s demands. They get what they want, and you avoid a massive meltdown, screaming and tantrums.
EAT RIGHT
As a parent, it is our responsibility to provide our kids with healthy, nutritious options. With that being said, an occasional visit to McDonald’s drive-thru won’t hurt. Here are a few sinple ways to help your kids eat better.
1. Lead by example: If you eat chicken fingers, your kids will eat chicken fingers. If you eat a healthy chicken stir fry, then hopefully your kids will too! Our kids mimic our good and bad behaviour. Practice healthy behaviours yourself and be a positive role model for your kids.
2. Sneak in veggies: My four-year-old won’t touch veggies with a 10-foot pole! My secret? I grind them up and sneak them in his spaghetti sauce, or tacos and quesadillas. You can enjoy fruits by blending them into a smoothie or making homemade fruit juices.
3. Eat as a family: Eating together is a time to connect with your kids while sharing a nutritious meal.
4. Homemade meals: Focus on making meals at home and avoiding take-out. I make a weekly meal plan and go grocery shopping on a Sunday. This way you have all your meals planned for the week. Get your kids involved in the cooking. Sharing responsibilities builds confidence and emotionally intelligent children who understand hard work.
5. Introduce new food options: Eating the same thing every day is acceptable for adults, but not children. Children need a variety of different foods for growth and cognitive
function. Offering a variety of foods also prevents kids from getting bored of their meals.
6. Multivitamin: Give your kids a healthy, yummy multivitamin for overall health and well-being. My four-year-old loves the Sesame Street gummies (and so do I!).
GET ACTIVE
In addition to eating healthy, your kids should also be active. According to the Government of Canada, Healthy Living, it is recommended children and youth aged five to 17 engage in 60 minutes of moderate-to-vigorous intensity physical activity daily to reduce chronic illnesses such as diabetes and obesity.
Here are some simple ways to encourage your kids to be active:
1. Encourage them to walk or ride their bicycle to school or to their friend’s house.
2. Schedule activity time after school. Be consistent and make it a habit.
3. Enroll your kids in sports; swimming, skating, basketball, soccer, martial arts, etc. Any sport or activity they enjoy.
4. Participate in activities with your kids.
5. Be a positive role model for your kids. Do lunges, squats and jumping jacks together!
6. Limit screen time. (I know this is a hard one!) In the winter months it’s difficult to go outside. Take your kids to an indoor pool or skating rink. They’re open year-round.
7. Enroll your kids in a program. Choose a program your kids enjoy. My son loves swimming. I take him every weekend and on vacations from school, I enroll him in a swimming camp.
8. Turn the music on and dance with your kids!
9. Incorporate physical activities in their daily routine. For example, raking the leaves, shovelling the snow or carrying the groceries from the car.
A healthy lifestyle doesn’t have to be complicated. Keep it simple. Eat healthy, balanced meals, go outside and kick the ball and stay hydrated. Be active with your kids, enjoy family time and get your kids involved in the preparation of meals. And remember, kids will mimic your behaviour, so be a positive role model and keep your family happy and healthy.
Ayktah Grover is an academic strategist, educator and author of The Student Success Playbook. With degrees in science, education and media studies, she is also a Nutritional Counselling Practitioner and Certified Personal Trainer. She has helped her clients change their eating habits and include physical activity to their lifestyle. She is currently pursuing her Master’s in Education at Simon Fraser University and is a proud single parent to a vibrant four-year-old.
Sunday, Oct 5 at 2pm
Peasant Prince: A Symphonic Tale
Sunday, Nov 2 at 2pm Wall to Wall Percussion
Sunday, Feb 8 at 2pm
Sunday, Mar 29 at 2pm
Sunday, Jun 7 at 2pm
Books that Instill Calm & Confidence
With the new school year, our children are experiencing all kinds of emotions. They can be excited to see friends or learn new things. They might be worried about doing well in math, English or French. Or they could be dealing with a whole variety of emotions that they don’t know how to describe. To help ease the transition between summer and school, I’ve compiled a list of five books that focus on taking care of themselves in different ways from what they eat to what they do.
The first one is a great read for your new kindergartener if they are nervous, because Afua is feeling Scarecited on the First Day of School. This book is written by Alliah L. Agostini and illustrated by Lala Watkins. The book is filled with fun smashed up words like strongfident (strong and confident) and shurious (shy and curious) that capture the different feelings your kid might experience on their first day too. For ages 3 to 7 (especially anyone starting preschool or kindergarten).
In addition to teaching your kids to name the emotions they might experience on their first day, you can also help them with the transition by encouraging them to eat right. Eat Your Superpowers by Toni Buzzeo and illustrated by Serge Bloch is an easy way to do that, even if your children are a bit picky. This book goes through the rainbow and talks about the different ways the food we eat helps us. For example, red bell
peppers help our skin heal cuts and sores while plums help you calm down when you’re stressed. For ages 2 to 5. The next book is filled with ways to slow our pace during this sometimes stressful time: Slow Adventures: Enjoy Every Moment by Carl Honoré and illustrated by Kevin and Kristen Howdeshell. As the book’s introduction says, “travelling slowly turns any journey into a balm for the soul and a banquet for the senses.” Obviously, the specific treks listed in this book will be out of reach many of
us—the closest one is in California—but the lessons in enjoying life at a slow pace can be put into practice anywhere. For ages 8 to 12.
Millie also learns how to manage stress in Millie and the Midnight Hedgehog by Bernadette Watts. Millie isn’t stressed about school; she is stressed about everything. Specifically, Millie is worried about the environment and the disappearing butterflies. She doesn’t know what to do because she’s so small, but then one day she meets a hedgehog
who shows her the big difference small people can make. For ages 4 to 8.
The final book is Bravey: Chasing Dreams, Befriending Pain and Other Big Ideas by Alexi Pappas—just make sure you grab the version that’s adapted for young readers. In this memoir, Pappas talks about her life, her struggles, her triumphs and her desire to be a bravey. It’s a heart-breaking story about hope and confidence, loss and longing. At the end of each chapter, Pappas includes “Bravey Notes” like “asking for help isn’t a weakness—it’s actually a strength,” and “it’s normal to feel a depletion or ‘dip’ after a big peak in life,” to help mentor her readers as they reach for their own goals. For ages 10 to 12.
Change can be challenging and stressful. But I hope these books help your kids learn to be brave, to be confident and to take care of their bodies as they move into a new school year.
Owl Hoot-enanny
Uncover the mysterious lives of owls and other grassland creatures through fun activity stations, like a
Sat, Sept 20, 11 am – 2 pm All ages
CAMPBELL VALLEY REGIONAL PARK, Langley
Park at 20285 8th Ave, Langley Free. Drop by anytime. metrovancouveronline.org I 604-432-6359
Christina Van Starkenburg lives with her husband, children and cat. She is the author of One Tiny Turtle: A Story You Can Colour and many articles. To read more of her work and learn about her upcoming books, visit christinavanstarkenburg.com, Facebook: facebook.com/christinavanstarkenburg and X: @Christina_VanS.
grass maze and giant straw pile, and meet a live owl. Live music and food truck.
Q&A
How to Help Your Reluctant Reader
Is it like pulling teeth to get your kiddo to pick up a book? There could be more to the story than a child who would rather play with friends or pick up a screen.
We asked Dr. Steve Truch, founding psychologist of The Reading Foundation, how parents can tell if it is time to reach out for help when it comes to their child’s literacy skills.
What are the signs that a child is struggling with reading?
A reluctance to read is often a clear sign that a child may be struggling with literacy. Regardless of age, a dislike of reading is a significant warning signal, suggesting that some part of the complex reading process has either not fully developed or has gone off track.
How common are reading problems in children?
Reading problems in children are more common than many realize. Research shows that approximately 35 to 40 percent of students struggle with reading to varying degrees, ranging from mild to severe difficulties.
Reading is a complex skill that involves two primary components: one part is made up of decoding (reading) and encoding (spelling) words and the other involves understanding the meaning of the text (reading comprehension). Children may face challenges in one or both
of these areas, highlighting the importance of targeted support to help them overcome these hurdles and develop strong literacy skills.
How does a parent/caregiver know when to reach out for help with their child’s reading?
Parents and caregivers should seek support for their child’s reading development if they observe behaviours like avoiding reading, making repeated errors, guessing at words without self-correcting or struggling to sound out words. Other early signs might include delayed speech, difficulties with learning alphabet letter names or a family history of reading difficulties.
Acting early is crucial—begin by contacting the school, discussing concerns with the teacher and asking for an evaluation if needed.
What are your top tips for helping your child if they are struggling to read?
If your child struggles with reading, it’s crucial to seek professional help early. Here are some key considerations to guide you:
• Consult Professionals: The outcome depends heavily on the expertise and methods of the tutor or remedial specialist. Seek a wellinformed professional and consider more than one opinion before making a decision.
• Act Early: Early, direct intervention leads to better results than waiting for the child to “bloom.” Reading delays usually do not resolve
on their own, and children with early reading difficulties often continue to struggle later.
• Support at Home: If helping your child at home is becoming difficult, it’s possible you’re teaching above their current level. Adjust the approach to meet their current needs.
• Encourage Reading Together: At any age, read to your child without asking them to read on their own. Discuss any unfamiliar vocabulary or expressions to build their understanding and confidence.
What are some things a parent/caregiver should avoid saying or doing and why?
Parents and caregivers should avoid comparing one child to another. If one child struggles while another excels, take the time to understand the underlying reasons—it’s rarely just about “motivation.” In my experience, nearly all children want to learn to read, but they may claim otherwise when they feel incapable. However, their attitude shifts dramatically once someone identifies an effective way to teach them.
When they feel discouraged, offer encouragement and reassurance. Let them know you’re there to help or will find someone who can support them.
What is the most important thing for a parent/caregiver to keep in mind when they are trying to help their struggling reader?
The most important thing for a parent to keep in mind is that the
Is there anything else you would like people to know?
There are no quick fixes or magic solutions to some of these literacy challenges, but there are effective approaches. When seeking support, look for clinics that provide clear data and success stories about their methods. The Reading Foundation clinics are a prime example, using research-based methods to help students improve their reading skills.
Dr. Steve Truch, founder of The Reading Foundation, holds a Ph.D. in learning theory from the University of Calgary. With over five decades of experience in education, he has authored numerous publications and was named among the university’s top 100 graduates in 2003 for his contributions to learning and student development. The Reading Foundation has locations in Calgary, Vancouver, Toronto and Los Angeles. type of program being used can significantly impact their child’s success. Not all phonics programs are created equal, and results can vary. If progress isn’t evident or the tutor/agency isn’t tracking reading growth, it may be time to explore other options. Always prioritize programs or support systems that monitor and foster consistent improvement in your child’s reading skills.
Your Guide to Single Parenting a Teen
The teenage years can feel like an emotional rollercoaster—and parenting through them is no small feat. Now imagine doing it on your own. Whether you’re newly single or have been solo parenting for years, guiding a teenager through their formative years without a partner is one of the toughest and most important jobs you’ll ever do. The good news? You don’t have to do it all alone, and there are ways to make the journey smoother for both you and your teen.
Building Connection: More Time with Your Teen
One of the biggest challenges single parents face is the limited time they have with their teens. Between shared custody schedules and your teen’s growing independence, it can sometimes feel like you’re competing with everything else in their life.
Here are a few ways to strengthen your connection without pushing too hard:
• Make your home a teen-friendly space. Create an inviting environment where your teen feels comfortable bringing their friends. Yes, it might mean a higher grocery bill and more noise, but the trade-off is worth it. Shared meals, casual hangouts and overheard conversations offer priceless glimpses into your teen’s world.
• Plan around their interests. Invite your teen to do things they already enjoy: a new movie, their favourite restaurant,
a concert or even just an afternoon drive with their playlist. Keep the vibe casual and pressure-free.
• Include their friends. Invite their friends along on outings occasionally. It might feel chaotic, but it also gives you insight into their social world and shows that you respect their relationships.
• Know their circle. Make sure you have contact information for the parents of your teen’s close friends. Not only is this practical in case of emergencies, but it also helps create a wider safety net for your child.
Most importantly: don’t take it personally when your teen pulls away. That’s developmentally normal. Your job is to remain consistent, available and open—even when they test boundaries or seem distant.
Co-Parenting With Your Ex
Let’s face it: Communicating with your ex might feel like a tooth extraction. However, maintaining a respectful, cooperative relationship with your child’s other parent is one of the most powerful ways to support your teen.
Here’s why it matters:
• Consistency between homes creates stability. If you’re enforcing a no-phone policy after 9 pm, but the other parent isn’t aware, your teen won’t take the rule seriously. When
possible, align on basic expectations like curfews, screen time and homework routines.
• You’ll spot problems sooner. When one parent notices a shift in mood, behaviour or school performance, it’s crucial that the other is informed. Teen mental health concerns are easier to address when both parents are paying attention and communicating.
• A united front prevents being pitted against one another. A civil co-parenting dynamic prevents the “but Dad said I could!” arguments and helps reinforce boundaries.
If you’re in a high-conflict or no-contact situation, consider using a parenting communication app to share information with less stress.
When You’re the Only Parent
If your teen’s other parent is absent, uninvolved, or unsafe, you’re not just the “primary” parent—you’re the parent. That comes with added pressure, but also opportunities for deeper connection.
Tips for flying solo:
• Fill the gap intentionally. If you’re a mother raising a teenage son, or a father raising a daughter, seek out conversations that the missing parent might have had. Books, podcasts and articles can help guide these discussions. You might also enlist a trusted uncle, aunt, coach or family friend to talk with your teen about gender-specific topics they may not want to discuss with you.
• Connect them with mentors. Programs like Big Brothers and Big Sisters can match your teen with a consistent adult role model. This is especially helpful if they need someone outside the home to talk to.
• Prioritize emotional regulation. Teens go through intense hormonal and neurological changes. Help them build emotional intelligence by modelling healthy coping skills, encouraging journalling and making space for feelings, without judgment.
• Don’t try to be everything. You don’t have to be both mom and dad, friend and disciplinarian. Focus on being the best you—a stable, loving, reliable presence. Support systems (relatives, neighbours, school counsellors, online communities) can help fill the gaps.
You’ve Got This
Parenting teens isn’t easy, especially alone, but remember, you’re not doing it wrong if it feels hard. You’re showing up. You’re trying. And your love and effort matter more than you think. Don’t be afraid to ask for help, take breaks when you need them and celebrate the small wins along the way.
You’re not just raising a teenager—you’re building a future adult. And you’re doing an amazing job!
Sarah Jones is a coach who helps parents get the results they want, guiding them towards personal growth and fulfillment. Her website contains free resources and a blog for parents. Check it out at indianaripley.com.
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Contents Under Pressure
Inside the World of Teen Dating
When asked to write about teens and dating—something I haven’t personally experienced in over three decades (gulp!)—I turned to the real experts: a group of brilliant, insightful youth who volunteer as peer educators and action committee members at Saanich Peninsula Youth Health Clinic.
What followed was a vibrant, honest conversation about the realities of teen dating, relationships and “situationships” (yes, there’s a big difference), ghosting and how we as adults can best support them.
The first thing I learned: The term “dating” today is specific. It’s reserved for relationships that are exclusive, serious and
into a relationship, but just as often, it fizzles out or ends abruptly, sometimes without one person even realizing it’s over. Yes, we’re talking about ghosting.
The youth were united in their frustration with ghosting. The lack of closure stings. As one put it, “How could anyone feel like it’s okay to just stop engaging with someone without any explanation?” This abrupt end, common in situationships, leaves youth hurt and confused, which is why many of them turn to friends—and sometimes, adults—for help processing their feelings.
Many shared that problems in these connections almost always stem from a lack of communication. As one older youth
publicly acknowledged (or “hard launched,” as they say), usually in the later high school years. Most youth, especially in early or middle high school, are more likely in a situationship than a formal dating relationship.
What’s a situationship? According to the youth, it’s “where you’re more than friends, but not exclusive, with no labels or clear definitions.” It’s about fun and flirting—short-term by design—and can happen online or in person. It may evolve
noted, “Our generation has infinite ways to communicate, but we don’t.” This was a critical reminder: young people still need adult guidance to learn how to communicate—how to identify their feelings, say what they need to say and do so in a way that feels safe and manageable.
This is where our role as their adult champions comes in. We need to support our youth in building emotional vocabulary, sitting with discomfort, setting boundaries and having
difficult conversations. Practicing and modelling these skills in our everyday lives—at dinner tables, on the way to lacrosse practice or after tough days—can help youth develop the tools they need in their relationships.
Another recurring theme was pressure. Youth feel it from all directions. There’s family pressure to delay dating due to school, activities, or perceived maturity. There’s societal and peer pressure to be in a relationship to feel seen or included. And then there’s relentless social media pressure—to not only be in a relationship but to broadcast it in an idealized way.
The group strongly agreed: youth need reminders that it’s okay to be single. One older teen shared that a healthy relationship should add value to your life—not drain it. It should bring joy, new experiences and support—not stress or confusion.
They also talked about another, more nuanced kind of pressure, assumptions around sexual and romantic orientation. When family or friends assume someone is straight or expect them to pair up romantically, it can cause anxiety, push youth to rush into relationships or lead them to mould themselves to fit a partner’s or a parent’s expectations— sometimes at the cost of their own identity.
We can support youth through this by being clear about our values and beliefs but leaving judgment at the door if theirs
differ. Ask youth if they’re interested in relationships and who they may be attracted to rather than making assumptions. One group member summed it up best: “Adults need to remind youth that they need to care more about themselves than their partner does.”
So, what’s our takeaway as adult champions? Young people today are navigating a dating landscape that’s both more casual and more complex than we might remember. Relationships may not always come with clear labels or paths, but the feelings involved are still real, and sometimes raw.
Our job isn’t to direct their experiences, but to walk alongside them—listening, guiding and modelling what it means to engage with care, respect and emotional honesty. If you listen closely enough, it’s likely that, like me, you have much to learn from these brilliant, young hearts!
Jennifer Gibson, MA, is also known as “The Sex Lady”— for 21 years in Greater Victoria!—to the thousands of amazing youth and adults she is lucky to educate and learn with through her job as the Director of Education at Island Sexual Health. She’s passionate about making sexuality education as positive, fun, accessible and non-cringe-able as possible.
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Practical Ways to Begin a Home Yoga Practice
No flexibility or yoga pants required
It’s nap time, and you’ve got 20 minutes to finally move your body, take a few deep breaths and do some yoga. But the house is a mess, your yoga mat is buried under a pile of laundry and you can’t remember how to do that cool lunge your teacher taught years ago.
So, you do nothing and the stress keeps piling up, your shoulders stay tight and your jaw feels like it’s made of cement.
Here’s the truth: yoga doesn’t have to be an hour-long practice or involve complicated poses to give you real benefits. You don’t need to wear fancy clothes or even use a yoga mat—especially at home. There are simple ways you can enjoy the benefits of yoga.
Yoga helps us navigate life’s stress. When we’re not distracted by aches and pains, when we can catch ourselves and take a breath instead of reacting in ways we’ll regret later—that’s a huge gift. Yoga offers us the tools to become
more grounded and mindful in our daily lives.
Yoga is about showing up for yourself with love, care and compassion. Perfection isn’t required. As parents, we know that if we wait for the perfect moment, we’ll never get around to practicing.
So, how can we incorporate yoga into our busy lives?
You may not have time for a full hour of yoga, but you can always make time for a quick stretch while the kettle boils. Or take 10 minutes for hip and shoulder stretches before folding laundry. Practice balancing while brushing your teeth—an excellent workout for both your body and your brain! These small, consistent actions add up over time, and before you know it, you’ll feel more grounded, calmer and more limber.
These little movements—simple and accessible—become acts of care and love for yourself, rather than another item on your to-do list.
Here’s how to make it happen:
1. Keep it Simple
Make yoga as easy as possible. Even the simple act of changing into yoga clothes might feel like a barrier when you’re busy. When you’re tight on time, you don’t have to change clothes to do yoga. It’s as simple as finding a few minutes to move your body without needing to stop what you’re doing or get set up for a “traditional” practice.
You don’t need to do complicated stretches to relieve tension in your shoulders. Instead, try shoulder blade circles. This simple move activates 17 muscles that attach to your shoulder blades, which can help release tension not just in your shoulders, but also in your neck, jaw and arms. You can even do shoulder blade circles right now as you read this. A simple movement that makes a big impact.
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2. Utilize Your Environment
Another common misconception is that you need a yoga mat to practice yoga. What if the mat is covered in LEGOs, or chewed up by the cat? No problem! When you embrace the idea of little mindful movements more often, you realize you don’t need fancy props. Your home provides everything you need.
Use your furniture: a chair, coffee table or cushions can all act as props. You can stretch your hips and shoulders with your hands on a chair or coffee table. My personal favourite? Lie on the couch, put on a timer for five minutes and enjoy nourishing deep breaths.
3. Make Time for Small Acts of Care
Rather than thinking you need to do a 60-minute class twice a week, give yourself permission to enjoy these simple acts of self-love. It’s not all-ornothing practice, small movements done consistently throughout the day make a difference.
Let’s face it: most of us are juggling a lot. Yoga often gets pushed to the bottom of the list, leading to feelings of guilt or burnout. But when we reframe it as little moments of care—easy, simple movements—we can create a sustainable practice that fits into our busy lives.
You don’t need a perfect setup or a huge time commitment. What matters is showing up for yourself in whatever way you can, even if it’s just for a few minutes. The key is to make it easy, fun and accessible and the benefits will follow.
Brea Johnson is the founder of Heart + Bones Yoga—the leading online platform for anatomy-informed yoga and inclusive movement. With over 20 years of experience, she empowers people worldwide to move smarter and feel better through accessible online yoga classes, workshops and teacher training that support lifelong practice.
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The ADHD Mama’s Wellness Toolkit
Practical tools for neurodivergent moms
Before I became a mom (when my schedule was still my own) wellness meant green smoothies, 5 am yoga and standing appointments with my doctor and therapist. These days, it looks more like remembering to eat lunch before 2:45 pm school pick-up… and not having a mama-sized meltdown when there’s no parking at gymnastics because I arrived 2.5 minutes late (again).
As a late-diagnosed ADHD mama, homeschooling a neurodivergent child, caregiving, podcasting and running a wellness business—I’ve had to redefine what wellness looks like on the inside, and let go of what it should look like on the outside.
Here’s a peek into my not-so-aesthetic, ADHD-approved wellness toolkit.
Time Blindness Accommodations
If you’re tired of being known as that family—the one that slides in late to virtually everything—you’re in good company.
Time blindness makes it nearly impossible to feel time passing, so I’ve built a system: I buffer time by saying out loud, the time we leave, not arrive, I use colour-coded calendars, and I place analog clocks in every room. My best hack? Prepping bags and setting phone alarms the night before—for every step. “Get kids ready,” “Shoes on,” “Leave the house” and my favourite: “If you’re not driving yet... panic-text NOW.”
Do traditional planners help? No comment. Most are made for neurotypical brains that plan and follow through without a dopamine
reward. I’ve bought more planners than I care to admit, but I’ve since discovered that you can’t organize your way out of executive dysfunction.
Brain Dumping
When my brain feels like a browser with 43 tabs open (one playing a podcast I can’t find), brain dumping is my saving grace.
Notes app, sticky notes, voice memo—whatever gets thoughts out of my brain, works. Once it’s out, I can actually start. It’s messy, but the mental noise eases up. Until the next idea comes along, of course.
Movement as Medicine
I used to think workouts needed structure. Now? Movement is anything that shakes me out of a doom scroll or mom-guilt spiral.
Parking far away. Kitchen squats every time I hear, “MOM, where’s my...?” Click-bait-y barre apps? Yes, please. Movement now means calming my nervous system—not sculpting my abs.
Gamifying is dopamine in disguise. I turn anything into a challenge between me, myself and I and I’ll win every time!
Body-Doubling
Body-doubling—doing a task with someone—helps my brain start, focus and finish.
I often send video messages while cleaning, and friends reply. Suddenly, chores feel like a virtual hangout. In-person body doubling is
even better. When my daughter draws next to me and my husband works in front of me, suddenly, things get done!
Choose wisely, though. “Let’s work together” can easily become a 4 am trauma dumping session. Still worth it—just not productive.
Decompression from Overstimulation
Motherhood is loud. My sensory threshold? Low.
Enter Reset Rituals.
Music. Headphones. Crossword or sketchpad in close proximity. A squishy toy that lives in my purse. Cell phones aren’t ideal when you’re already overstimulated, but puzzle apps are perfectly mind numbing— just don’t forget those screen limits —otherwise you’ll need decompression from decompressing.
Self & Co-Regulation
My kids regulate best when I do. Easier said than done, but true. My toolkit: cold compresses on my neck or chest, splashing water on my face (habit stacking bonus: skincare!), chewing sour juice berries over chewing out tiny humans (and spouse). Music helps, too. “Alexa, play something from my playlist” shifts the energy instantly. Distraction? Maybe. But dysregulation doesn’t get anything done either.
The Silent Burden: Procrastination & RSD
ADHD procrastination is often the fear of failure (posing as laziness). Add RSD (Rejection Sensitivity Dysphoria—triggered by the perception of criticism), and paralysis and overwhelm sets in.
What helps? Micro tasks. “Open laptop” counts. “Start email” is a gamechanger. I celebrate each small step. Shame doesn’t motivate me. Little wins do.
Gut-Brain Support
Lately, I’ve explored gut-brain health to support my mood, focus and energy. Did you know your gut is your second brain? Me neither. But caring for it helped me feel clearer—especially during hormone shifts or stressful days. It’s shifted how I show up for my kids, my business and myself.
A Toolkit That Evolves with a Mama Brain
This ADHD Mama’s Toolkit isn’t pretty. But like me, it’s always evolving. Some seasons I need structure. Other days, I run on grace and protein bars.
What matters is that we keep showing up with creativity, selfcompassion and tools that actually work for our uniquely wired mama brains.
Deb Balino is a Victoria-based writer and mom of two, navigating life in the sandwich generation. She’s the podcast host of Sass & Small Talk on TELUS StoryHive, exploring the mental load of parenthood, sharing honest stories from the trenches of raising a neurodivergent family—while balancing homeschool and caregiving. Visit her on Instagram at @sassandsmalls.
Nature, Culture & Connection A Recipe for Family Well-being
Wait, summer’s already over? Just like that, the backpacks are back, the lunchboxes are packed and the family calendar is full again. As we shift into fall routines, it’s easy to feel swept up by the pace. But this season of change also offers a chance to slow down, reconnect and recharge—together.
While autumn brings structure and schedules, it also reminds us to pause and make space for moments that nourish family well-being. Whether it’s spending time outdoors, exploring new ideas or simply being together without distraction, fall invites us to reconnect with what matters most.
When you visit Fort Langley National Historic Site, you’ll often hear the cheerful sounds of children laughing and chatting. Families come to enjoy a refreshing mix of fresh air, learn something new and have fun together through different hands-on activities. The fort is more than just old buildings and wooden fences. It’s a living storybook where kids can explore, where stories from the past come to life and where culture and nature work together to offer a quiet reset for even the busiest minds.
As you walk through the fort’s historic grounds, you’re surrounded by stories. Stories of Indigenous communities who have lived and traded on this land since time immemorial. Of Métis voyageurs who paddled the Fraser River with cargo-laden canoes. And of settlers who built homes, started farms and began new lives. These stories aren’t just names and dates. They’re windows into how we got here, and what we can learn from those who came before us.
For children, learning about the past at the fort is anything but boring. They can build a mini fort with logs, try their hand at making a wooden bucket in the cooperage, take on the role of a voyageur in the children’s play area or simply enjoy the timeless joy of rolling down the grassy hill in the lower fort (which is always fun to watch). These kinds of hands-on experiences help young visitors develop empathy, foster creativity, spark
curiosity and build confidence. And for parents? It’s a wonderful chance to watch their kids learn, explore and play—completely unplugged.
In autumn, the fort is especially magical. The trees glow in shades of amber and gold, the air carries a refreshing crispness and the heritage garden is still bursting with late-season colour. It’s the kind of place where you can actually hear yourself think, and where your kids might just forget about their tablets for a little while.
Fall is also a season packed with cultural events at the fort. Cranberry Fest brings the village to life with music, food, crafts and of course, enough cranberries to fill a canoe. Later in the season, Douglas Day celebrates one of BC’s early governors with activities and storytelling. Louis Riel Day honours Métis history with cultural demonstrations, live performances and delicious Indigenous cuisine. And for families with older kids who love a good, intriguing story, Grave Tales offers evening walking tours full of local legends and mysterious moments.
Family wellness doesn’t have to mean big trips or complicated plans. Sometimes, it’s found in the simple things: walking outdoors, learning something new or listening to a story by the fire. At Fort Langley National Historic Site, wellness doesn’t feel like a chore, it feels like an adventure. If you’re looking to unwind, sneak in a little education or simply enjoy a beautiful autumn afternoon, the fort offers space to breathe, play and reconnect. And in today’s go-go-go world, that may be exactly what we need.
Fort Langley National Historic Site is a Parks Canada place where history, culture and community come together. Through year-round programs and events, the site invites families to explore the stories of the people who helped shape British Columbia. Youth 17 and under enjoy free admission, and visitors can take advantage of up to four hours of free parking on-site. Learn more at parkscanada.gc.ca/fortlangley
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