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FREE Summer 2016

Picky Eating Savvy Junk Food / Junk Sleep

Little Yogis A-Z Boredom Busters For Hot Days


Summer 2016 Volume 4, Issue 2

Articles 4 6 9 10 12 14 17 18 22

Summertime is Relationship Building Time Sun Safety Tips For Parents Summer Kids Craft: Footprint Flip Flops Sun Safety: How To Have “The Talk” Protect Against Childhood Cavity Epidemic: Give More Chocolate, Fewer Crackers Picky Eating Savvy Junk Food / Junk Sleep Little Yogis A-Z: 26 Alpha - Benefites of Yoga For Kids Boredom Busters For Hot Days: Ten Simple Ideas for Indoor Fun

Cover Photo Courtesy Of

Every Issue 3 Editor’s Note

21 Resource Directory


Laura Lyles Reagan Saving Said Simply Ashley Talmadge Roger W Lucas Leah Perrier Nicole Semenuik Heather Lee Leap Gayla Grace

Editor-in-Chief: Creative Director: Distribution

Kerri Milton Bev Tiel Kathie O’Gorman

Advertising Inquiries: General Inquiries: Web:

Okanagan Child is published four times per year by a couple of busy moms. Please note that this magazine is solely funded through the support of our advertisers and sponsors. Please support our advertisers! Opinions expressed in this publication may not necessarily reflect those of the Publishers. All contents copyrighted©. No part of this publication may be reprinted, quoted, copied or reproduced without the express written permission of the Publisher.

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Editorial Note As I’m busy signing permission forms in the multiples, I think how can it be the end of the school year already? Well here we are barreling into summer vacation, and the kids are ready to kick back and relax, unless of course you have teenagers, then they are ramping up the working hours.  If you have wee ones, we have the cutest flip flop craft to keep little fingers and toes busy for a few hours.  Heather Lee Leap, has a great article on the importance of yoga on young bodies and minds.  We forget sometimes how much stress our children experience as we try to mitigate our own.  If you have a picky summer eater, Leah Perrier has some great tricks to use as well as a recipe to help with the cooking.  Sometimes we forget about the importance of sleep in the summer as we are much more lax on the bedtime routine, so we have a great article on “junk sleep”, to help remind us we need to make sure kids get the rest they need throughout the summer months as well.  With growing minds and bodies, they need to be able to rest properly.   And what’s better than building sandcastles and relationships in the summer months?  Laura Lyles Reagan gives us some tips on relationship building in the summertime.  With that said, we get to watch Bev’s oldest son graduate this year and head off to college and the changes keep coming as the seasons continue to change!  So slip on those sunglasses and lather up the sunscreen, kick back and enjoy every minute you can with your little ones this summer!!  Kerri Editor-in-Chief

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Summertime Is Relationship Building Time by

Laura Lyles Reagan

Summertime can be a time to renew and cherish our relationships with our children. In their book, The Over Scheduled Child: Avoiding the Hyper-parenting Trap, Dr. Alvin Rosenfeld and Nicole Wise caution parents that overscheduling leads to the same stress-related health and psychological problems that overscheduled adults experience. Ever since Dr. David Elkind, cautioned parents about consequences of loading adult expectations onto children, in his ground breaking book, The Hurried Child released over a quarter of a century ago, parents have suffered from the guilt and anxiety of not measuring up to the fabled balancing act required of modern day parents. In his newer introduction, Dr. Elkind warns that childhood obesity, school violence, media messages through technology and the general commercialization of childhood are redefining children and parenting. Parents often feel caught between preparing children for the future and protecting them from societal ills. Perhaps this summer, we need to examine how we use our vacation time and weekends as families. Zig Ziglar may have said it best,  “To a Child, Love = Time.”

Schooldays can be too structured and regimented with tutoring sessions, soccer practice, homework and chores. Kids may look forward to doing nothing in the summer. If we aren’t careful though we can overbook summertime too. We can send them to camp, tutorials or competitions. We may schedule play dates with children of the college educated set so their vocabularies expand, make stimulating visits to educational museums and take day treks to the zoo. These are worthy, educationally stimulating and purposefully fun activities. However, it is also important that we balance the scheduled time with some light hearted spontaneous moments of joy that celebrate the wonder of childhood and parenthood. It may seem counter intuitive to keep a list of possible spontaneous activities to cultivate but the truth is, some of us may not be good at letting go and having fun. Review the list below as a reminder to seize the moments and simply enjoy each other, this summer. The list below is meant to help you watch for and catch the moments as they come to create a more carefree summer and renew relationships. Add to the list below to make your own homespun memories.

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1. Kids meal night!  will you usually eat what they have a hand in cooking. Kids meal night means the children in the family are responsible for planning and cooking. 


2. For younger children – keep a rainy day fun box and pull it out on bad weather days. Fill it with new markers, glitter-glue, old magazine pictures, scissors and cardstock, then let the kids loose to create a work of art.  3. Play!  Or play in the rain with your child and enjoy your child’s smiles and giggles with no agenda or time limit. 4. For older kids – organize old family photos into albums or start a scrapbook of a beloved family vacation. Talking about the memories can help kids re-live the experience and draw you closer.

www.hautemama.c a Ottawa (Kanata, ON)


1(866) 615-3800

9. Rock Out!  Put on your favorite music and rock out together! Get your groove on and give your kids a spontaneous dance lesson. Enjoy their shock, embarrassment or laughter! 10. Dog Wash. Wash the dog together. Remember to get wet! How will you spend your time this summer? Laura Lyles Reagan, ms, is a family sociologist and freelance writer. She can be reached for coaching sessions through

5. Portraits. Buy a new box of crayons and draw portraits of each other. 6. Picnic. Pack a picnic lunch and go to the park to eat it. Or create your own indoor picnic using a blanket on the floor of your living room or den. 7. Go Native and get environmental. Make a bird feeder or plant a summer garden. 8. Storytelling. Tell stories to each other with the listener providing the first line and characters to the storyteller.

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Sun Safety Tips For Parents Remember! Too much sun can be harmful. Babies and young children have sensitive skin that can be damaged easily by ultraviolet radiation from the sun. This page offers information and tips to help you keep your children safe.

Why children are at risk • Extreme heat from the sun can be dangerous for all children, especially infants and young children. • Babies are not born with a developed skin protection system, so they burn more easily. Even children born to parents with dark skin need full protection. • Babies have more sensitive skin because the outer layer of their skin is thinner. • A young child has more skin (relative to body mass) than an adult, so sunburns can be very serious. • A baby can’t tell you when they’re too hot or the sun’s too bright. Your baby may begin to cry and you won’t know whether they’re tired, hungry, or hot. • Babies can’t physically move themselves out of the sunlight. A six-month old on a blanket is less mobile than a one-year old who can toddle into the shade. • Babies totally rely on their caregivers to protect them from the sun and other related risks. 6 l Summer 2016

Did you know? You and your baby or child can sunburn in only 15 minutes depending on the UV index value. If the UV index is low (from 0-2), the risk of getting too much sun is low, and no protection is needed. If the UV index is between 3 and 7, you need protection. A UV index higher than 8 calls for extra protection. In the tropics, the index could be higher than 10. Sun safety tips To keep you and your child safe, you should: Cover up. Wear light-coloured, long-sleeved shirts, pants, and a wide-brimmed hat made from breathable fabric. When you buy sunglasses, make sure they provide protection against both UVA and UVB rays. Limit your time in the sun. Keep out of the sun and heat between 11 a.m. and 4 p.m. When your shadow is shorter than you, the sun is very strong. Look for places with lots of shade, like a park with big trees, partial roofs, awnings, umbrellas or gazebo tents. Always take an umbrella to the beach. • Use the UV Index forecast. Tune into local radio and TV stations or check online for the UV index forecast in your area. When the UV index is 3 or higher, wear protective clothing, sunglasses, and sunscreen. • Use sunscreen. Put sunscreen on when the UV index is 3 or more. • Drink liquids (especially water). If sunny days are also hot and humid stay cool and hydrated to avoid heat illness. Dehydration is dangerous and thirst is not always a good indicator of how often you should drink liquids. • Avoid using tanning beds. If you do use them, understand the risks and learn how to protect yourself.

Tips for children

• Follow the UV index readings each day to plan outdoor activities. • The sun’s UVB rays are strongest between 11 a.m. and 4 p.m and it is also usually the hottest time of day. Unless the child is protected, keep them out of the sun during these hours. • In strong sunlight, have children wear a rimmed, breathable sun hat and sunglasses, and cover their skin with clothes or sunscreen.

Did you know? In extreme heat, some medications may increase your health risk and/or make your skin more sensitive to UV rays. Talk to your health care provider if you have any questions about your medication. Tips for babies

• Keep babies under one year out of direct sunlight to prevent skin damage and dehydration. Never let them play or sleep in the sun.

• Get your children used to wearing sunscreen lotion early on. Pay close attention to the areas that are most exposed, like their face, lips, ears, neck, shoulders, back, knees, and the tops of their feet. • Never let young children stay in the sun for long periods, even when wearing sunscreen. (continued on page 8)

• Keep babies in the shade, under a tree, an umbrella, or a canopy. Never leave children in a parked vehicle. • Remember, sunscreen will protect against the sun’s harmful UV rays, but will not protect children from the heat. • Give lots of cool liquids. Water or breast milk are best . • Do not put sunscreen on a baby less than 6 months old without asking your health care provider first. • Never use baby oil to protect children from the sun. It will not protect them and will do them more harm.

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(continued from page 7)

Tips for teens • Encourage teens to follow the sun safety tips above. • Give teenagers sunscreen lotion if they are going to be outdoors for extended periods. Make sure they understand the importance of using it. • Teach teens about sun safety, how to understand the UV Index, and the symptoms of sunburns and heat illness. • Warn teenagers to avoid using tanning lamps and beds. Sunscreen safety tips Did you know? Sunscreens are not meant to increase the amount of time your child can spend in the sun. They are only meant to increase their protection when they have to be outside. • Choose a high SPF. Protect your health by using a broad-spectrum sunscreen with a Sun Protection Factor (SPF)of at least 15. The sunscreen should also say «broadspectrum» on the label, to screen out most of the UVA and UVB rays. • Look for “water resistant”. Look for claims on the label that the product stays on better in water («water resistant», «very water resistant»). • Read application instructions. For best results, be sure to follow the instructions on the product label. • Use lots of sunscreen. Use the recommended amount of sunscreen.

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• Apply it early. Apply sunscreen 20 minutes before you go outside; reapply 20 minutes after going outside and at least every 2 hours after that. Use a generous amount. Cover exposed areas generously, including ears, nose, the tops of feet and backs of knees. • Reapply often. Reapply sunscreen often to get the best possible protection especially if you are swimming or sweating heavily. • Protect yourself. Sunscreen and insect repellents can be used safely together. Apply the sunscreen first, then the insect repellent. • Sunscreens and babies. Do not put sunscreen on babies less than 6 months of age. Keep them out of the sun and heat as their skin and bodies are much more sensitive than an adult›s. • Test for an allergic reaction. Before using any tanning product on you or your child check for an allergic reaction, especially if you have sensitive skin. Apply it to a small patch of skin on the inner forearm for several days in a row. If the skin turns red or otherwise reacts, change products.

Summer Kids Craft: Footprint Flip Flops Summer isn’t over yet! I have an adorable summer kids craft today that’s super easy to make, with only a few supplies! And you know how much I’m a sucker for handprint and footprint art, so this combines some of my favorite Florida things together  Here’s how to make today’s Summer Kids Craft: Footprint Flip Flops: WHAT YOU WILL NEED: •

Construction Paper

Kids Paint

Colored Drinking Straws

White Glue


Foam Stickers (if desired)

DIRECTIONS: 1. Cover your little one’s feet in paint. Press down onto Construction Paper. Allow to dry 2. Cut out your footprints in the shape of a flip-flip (see above) 3. Cut drinking straws to fit as the thong part of your flop. You should only need one straw per foot. Glue to footprint 4. Add stickers and embellishments as desired You can hang onto your windows, add string for a summer mobile. And don’t forget to write your child’s name and age on the back for a wonderful child keepsake!

NEED SOME MORE EASY KIDS CRAFT IDEAS? CHECK OUT MY CRAFTS PAGE OR POP OVER TO MY  PINTEREST PAGE FOR MORE EASY CRAFT INSPIRATION! Let me know if you make this craft this summer! I’d love to see your little one’s toesies! Be sure to follow Saving Said Simply via  Facebook, Twitter, Google, Instagram, Pinterest and YouTube for more easy kids craft ideas, recipes and more

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Sun Safety: How to Have “The Talk” by

Ashley Talmadge

Amid the myriad “safety talks” between parents and kids, there’s one discussion that often gets missed: How to Be Safe in the Sun. It’s a conversation that’s becoming more important. Skin cancer is by far the most common cancer in the United States and Canada, and according to the Skin Cancer Foundation 85 to 90 percent of all skin cancers are associated with exposure to ultraviolet rays. Melanoma, the deadliest skin cancer, is the second most common cancer among adolescents and young adults ages 15-29—and the incidence is increasing. Unfortunately, teens seem relatively oblivious to concerns about sun exposure. A study published in the journal Pediatrics found that between the ages of 10 and 13, kids tend to both increase their exposure to the sun’s rays, and decrease their use of sunscreens and other protection. The Environmental Protection Agency (EPA) reports that boys are less likely to use sunscreen routinely, report less knowledge of the sun’s effects, and spend more time in the sun than girls. But as girls move from the tween to teen years, they become more likely to view tanning positively, and many succumb to misinformation provided by the indoor tanning industry. Here are some tips for starting that all-important Safe Sun conversation:   Listen to your child’s concerns. As we all know, a teen’s attitude is rarely swayed by a torrent of stern words. Don’t lecture. Provide straightforward information, but allow your child to express his feelings. The better you understand the barriers to your teen’s use of sun protection, the more successful you’ll be at helping him remove those obstacles.   Provide alternative ways to “look good” and be healthy. Like it or not, tween and teen girls are concerned with their appearance, sometimes to an unhealthy degree. If your daughter views tanned 10 l Summer 2016

skin as an indicator of beauty and physical fitness, it may be more effective to emphasize premature wrinkling than focus skin cancer. In her post “Here Comes the Sun,” dermatologist Dr. Madeline Krauss says, “Wrinkles, brown spots, big pores, yellowish bumps, a sallow tone, these are the harvest of the sun worshiper. By protecting, you will look younger, period.” Discuss exercise and sunless tanning products as great ways to achieve that healthy glow your daughter is after.

Find the right sunscreen. The Mayo Clinic notes that, “If you don’t care for the sunscreen, you’re not as likely to use it consistently.” A spray may work well for the boy who says it takes too long to apply a lotion. A cosmetic facial cream with SPF protection may work better with a girl’s makeup. Any form (spray, cream, lotion, gel, or stick) can be effective as long as it is a broad spectrum product with an SPF of at least 30.   Go beyond sunscreen. The sun is strongest and most likely to burn during midday, so teach the Shadow Rule: “If your shadow is shorter than you, seek shade.” Promote the use of accessories like brimmed hats, sunglasses, swim shirts, and sarongs. And let kids choose their own protective gear. Items will get more use if they’re stylish and cool.

Provide a visual reminder. According to the EPA’s survey, tweens and teens report “I forget” as the top reason for not using sunscreen. Leave a tube on the bathroom counter along with all the other products your kids use daily. If your child plays sports, put sunscreen in the gym bag. Hang hats and other sun gear near the door. Read medication labels carefully. Photosensitivity is a common side effect of certain OTC and prescription products, notably some acne treatments, antibiotics, and anti-inflammatories. If your child uses such medications, be sure he understands that his skin is more susceptible to the sun’s rays and help him develop protection strategies.   Don’t allow your teen to use a tanning bed—ever! Indoor tanning is clearly linked to melanoma, the most deadly form of skin cancer. The risk increases for the tanner who starts young and tans often. Alarmingly, research suggests that 55 percent of college students and about 20 percent of high school girls, have used a tanning bed. Many states have laws restricting indoor tanning by minors.   Be a good role model. Put on the sunscreen, wear a hat, and stay out of the sun during the middle of the day when possible. If sun safety measures are practiced as part of the household routine, it’s much more likely that your children will continue using protective strategies through their teenage years. (And if your own skin is well-preserved, you have a solid visual advertisement!)  

Resources “Dear 16-year-old Me” ( watch?v=_4jgUcxMezM) Young melanoma survivors, along with friends and family members of melanoma victims, tell what they wished they’d know about sun exposure when they were 16 in this 5 ½ -minute video by the David Cornfield Melanoma Fund.   Dr. Mehmet Oz ( question/how-get-teen-wear-sunscreen) The author of “YOU: The Owner’s Manual for Teens” gives parents tips on getting teens to use sunscreen in a 1½-minute video clip.   The Sunwise Program ( Recently launched by the Environmental Protection Agency (EPA) to educate elementary and middle school students about sun safety.   The Skin Cancer Foundation ( A source of online information and resources. Check out the “Myths vs. Facts” section.

Ashley Talmadge is a freelance writer and mother of two boys. She enjoys writing about the many facets of parenthood, and her articles have appeared in dozens of parenting publications throughout the U.S. and Canada.

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Protect Againts Childhood Cavity Epidemic: Give More Chocolate, Fewer Crackers by

Roger W. Lucas, DDS

The epidemic of tooth decay in our country’s young children has increased over the past 30 years and is now a public health crisis. A study by the American Academy of Pediatric Dentistry shows that tooth decay is now the most common chronic childhood disease in the U.S. Meanwhile, the emphasis on oral hygiene doesn›t do enough to keep children away from the needle and drill.   But a revolution in how we think about preventing cavities in children is upon us. At its core is the unexpected recommendation to feed your child more chocolate and less crackers.   Investigation into how cavities form reveals that simple dietary habits can lead to 100-percent cavity prevention. That’s right: zero cavities. This new approach through diet first--even more than brushing and flossing--now gives parents successful tools for cavity prevention.

Parents have long thought that if they brushed their child’s teeth long enough, flossed them regularly, and kept soda and candy to a minimum that their children wouldn’t get cavities. But it’s possible to get cavities without ever touching candy or soda. Beyond any genetic pre-disposition to tooth decay, cavity-causing snack foods with high concentrations of simple carbohydrates are the true culprits. Snack foods we commonly give to young children, such as dry cereal, crackers and dried fruit, convert to lactic acid, which wears away tooth enamel and causes cavities.   But parents with youngsters know it isn’t practical to completely restrict carbs from their child’s diet. And the good news is they don’t have to. This is because it’s not the amount consumed, but the frequency with which simple carbs make contact with the teeth. For example, drinking a smoothie in one sitting is better than taking drinks from a sippy cup over several hours. A zero-cavity program doesn’t require a complete family diet overhaul if you know how to work the system.   To achieve zero cavities for your child--as well as older children and adults--follow these three prevention principles: 1. Eat teeth-friendly foods. Fat, protein and fiber do not cause cavities. Simple or processed carbohydrates do. This means, counterintuitively, you are better off feeding your child a piece of 70-percent dark chocolate than a pretzel, cracker or handful of raisins. Starches, including not only sugar, but all dried, processed flours, cling to the teeth and cause a large percent of cavities. For this reason, eating bread and fresh fruit is better than eating crackers and dried fruit. You don’t have to eliminate all carbs from the diet--you just have to change the quality of the carbs and how

12 l Summer 2016

Instilling good habits for 100-percent cavity prevention means establishing organized snack times, giving your child teeth-friendly foods and maintaining daily brushing and flossing routines.

*     *     *     *

Dr. Roger Lucas, DDS,

has created a new way of thinking

about cavity prevention that is a diet-first, practical approach.

they’re consumed. Additionally, drinking water throughout the day instead of sugary juices or sodas is a simple way to reduce cavity worry. 2. Promote organized eating instead of grazing. If you floss your child’s teeth twice a day, but let him drink chocolate milk all day long, your child will still get cavities. How your child eats is as important as what your child eats. Think in terms of: carb-rich foods, plus time on teeth, equals cavities. This means that allowing your child to graze on snacks or sip juice or milk throughout the day, or to have a bottle with milk or juice at night or naptime, is a recipe for a mouth full of cavities. Teeth stay coated in cavity-producing acid for too many hours. Establish six “minimeals” a day and feed your child only at these organized meal and snack times, with only water in between.

With a degree in biochemistry from the University of Washington, he uses the laws of nutrition and microbiology to simplify getting zero cavities. As a practicing pediatric dentist north of Seattle, he has helped thousands of families achieve zero cavities. As a dad, he can make it practical. His first book, More Chocolate, No Cavities (CreateSpace, March 2016), will help change the way people think about cavities and keep children away from the needle and drill.


more at: www.

3. Brush and floss teeth to remove bacteria. Bacteria in the mouth breaks down simple carbs into cavity-causing lactic acid. Removing bacteria and reducing simple carbs is key to cavity prevention. Until children reach the age of 5 or 6, they need help from a parent to brush their teeth properly. Parents need to give their child a “perfect” brushing before bed, with nothing to eat or drink except water afterward. With young children, a great brushing may only take 20 or 30 seconds, as long as the parent is doing the brushing. After age 6 or 7, have them transition to brush on their own for 2 minutes twice a day. You only need to floss the teeth that are touching. Just like a toothbrush, those small flossers can be reused--it saves the environment and means less trips to the store.

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Picky Eating Savvy Leah Perrier, Registered Dietition AltaVie Family Integrated Health by

People ask me all the time, “Why doesn’t my kid eat?” Most of you know how frustrating meal time can be when you try something new or worse when you serve something they’ve eaten before and then refuse to eat! Most kids will do this occasionally, but for some it is a way of life.  One of the reasons picky eating is so hard on parents is that children start life very accepting of food at a time when growth is at its highest.  When a child all-of-a-sudden becomes more selective as growth slows, it worries and disappoints parents. But eating this way isn’t always problematic or something that needs to be fixed, but a normal part of a child’s development.  Still it can happen when you least expect it. Pow..just like that. So, what gives? Well, a variety of factors can contribute and the reasons can evolve over time.   First things first. Is your child a picky eater or are there other things going on that affect his eating? While there is no official definition of picky eating, experts often define it as a child who eats about 20-30 foods but can still tolerate new foods on their plate and eats from most food and texture groups.  This is different than problem feeders that eat 20 or less food and have trouble tolerating new items on their plate. Knowing the difference can help determine which route to take to help your child. There is value in doing some detective work to determine what is holding your child back. It’s important to rule out any medical reasons. Although this may seem like the most obvious reason kids don’t eat, it is often the most overlooked. Two of the most common culprits are acid reflux and constipation. Other reasons that require further investigation include sensory (for many “picky eaters” sensory processing plays a big role in their refusal to eat foods. Simply put, if something feels gross in their mouth or on their hands, they aren’t going to eat it) or mechanical (difficulty with chewing and swallowing foods) 14 l Summer 2016

or behavioral issues (often learned behavior developed out of power struggles with parents at mealtimes). If you suspect that your child is having difficulty eating due to one or more of these reasons, consult with your doctor or dietitian who can help further investigate and provide an individualized plan of action. Once these reasons are ruled out, start to consider ROUTINE. You’ve likely read this advice many times in parenting books or blogs, but let’s delve into this one again as it is often a culprit for picky eating and a relatively easy issue to tackle. What do I mean by routine exactly? Well, I strongly believe that structure and routine around food and meal time is critical to kids eating well.  I know there are a few kids out there that will manage to eat well with the lack thereof, but by in large most kids eating habits will suffer greatly without a regular routine.  This can be a touchy subject for parents. We all have our comfortable eating habits and routines that we have already established for ourselves as adults.  We often continue to do what is comfortable for us with our kids, but it isn’t always what they need. If you don’t have regular meal times, pay attention to how frequently they are eating. Do you eat in front of the TV often, and/or mostly let your kids pick what they want to eat? If they aren’t eating well or willing to try foods, lack of routine may be the reason for it… or at least part of it.  Serve meals and snacks at about the same times every day. 2.5-3 hours apart. Offer water (skip the juice and milk) between meals and snacks. Allowing your child to fill up on juice, milk or snacks throughout the day might decrease his appetite for meals. Once a routine is in place, take a look through this list of other “tips” to help your child with eating: • UNDERSTANDING TEMPERAMENT– no two children are alike. I find it

ing that it is socially acceptable for an adult to have food preferences but as soon as a child habitually refuses a specific food, he can be considered a picky eater. If your child is healthy and growing well, albeit, with food preference, consider that it could be related to their level of adventure, flexibility, adaptability or even that they are more sensitive and emotional. By understanding your child’s temperament, you can begin to change your perception of picky eating.

suring kids to eat comes in many forms. “take two more bites of your vegetables and then you can have dessert”, or “if you finish your chicken you can have the ipad after dinner”. Even praising your child for finishing their meals can be a form of pressure. What to do then? Ellyn Satter, a well known and respected feeding psychologist and registered dietitian recommends that you know your role as a parent and stick to it when it comes to feeding! Your role is to provide the WHAT (healthy food options) and WHEN (routine and schedule of feeding). Leave it up to the child to decide HOW MUCH and even WHETHER he will eat or not. Meaning, we decide when and what our kids eat, and they decide if they are going to eat it or not. Keep in mind that it may seem like feast or famine depending on the day. It is normal behavior for a child’s intake to vary from day to day. Offering at least one food at each meal that you know that your child will eat and scheduling meals and snacks will start you in the right direction. • ENSURE A STRESS FREE MEALTIME Free of distractions (yes, this means all ipads, TV’s and toys) and “food talk” (refrain from talking about “good” or “bad” foods or diet talk).

• RESPECT YOUR CHILD’S CHANGING APPETITE - If your child isn’t hungry, don’t force a meal or snack. Likewise, don’t bribe or force your child to eat certain foods or clean his or her plate. This might only ignite — or reinforce — a power struggle over food. In addition, your child might come to associate mealtime with anxiety and frustration or become less sensitive to his or her own hunger and fullness cues.

(continued on page 16)

• TAKE THE PRESSURE OFF - Like, really take it off. When some kids (often picky eaters) feel pressured to eat they often feel they need to protect themselves further and close themselves off from being open to new or different foods.

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(continued from page 15) • RECRUIT YOUR KIDS TO HELP OUT– At the grocery store, ask your child to help you select fruits, vegetables and other healthy foods. At home, encourage your child to help you rinse veggies, stir batter or set the table. Getting your kids in the kitchen will not only help with exposure to new foods, it is the start of teaching your child the fundamental skills of cooking and preparing food to fuel their bodies. While I believe that “sneaking” vegetables or other refused foods into accepted foods provides short term benefits only, it can provide your little ones with much needed nutrients if they are refusing one or more food groups. Here are a few tried and true recipes that weave extra nutrients into them and help boost your child’s vegetable and protein intake. Hidden Vegetable Tomato Sauce: this sauce can be used on pasta, chicken, or fish, or on pizzas. Keep a fresh container of it in the fridge or stash in the freezer.

and simmer gently until thick and all the vegetables are tender, about 20 minutes. Stir from time to time. 3. Puree the sauce in a blender or food processor. Season to taste with salt and pepper. Cool and refrigerate, or freeze in individual portions; when needed, thaw at room temperature. Reheat until piping hot, then cool slightly before serving. Recipe courtesy of Annabel Karmel, First Meals Please know that I totally appreciate how difficult making these changes may be and the daily struggle it is living with a child that has a limited diet. It is overwhelming, exhausting, and parents tend to unncessarily blame themselves. You aren’t alone!. If you need more one on one help, I’m here for that too! I’ve successfully worked with lots of families to create a custom plan of action to get a child (or the whole family) back on track with healthy eating. Leah Perrier, Registered Dietitian, AltaVie Family Health Clinic,

Ingredients: 1 Tbsp olive oil 1 red onion, chopped 1 small carrot, grated ½ small zucchini, grated ¼ small, red bell pepper, chopped ¼ apple, cored and grated 1 garlic clove, crushed 796-ml (28 oz) can crushed tomatoes 2 Tbsp tomato paste ¼ dried oregano 1 tsp sugar Salt and ground pepper to taste 1. Heat the olive oil in a large saucepan and gently cook the onion, carrot, zucchini, red pepper and apple until softened but not browned, about 5 minutes, stirring occasionally. Add the garlic and cook for 1 minute longer. 2. Add the remaining ingredients. Bring to a boil, then reduce the heat, partially cover, 16 l Summer 2016

Junk Food / Junk Sleep by Nicole Semenuik Let’s be honest, we all know junk food is not super great for us. Let’s say we are late to an appointment and realize we missed lunch, so we think let’s just take a 5 minute detour, hit up the fast food joint around the corner and eat on the way. Problem solved, right? Except most of us feel downright crappy shortly after. The pop sugar high wears off making us feel more tired. The burger sits in your tummy like a rock. Although it does fill the space in our stomach temporarily, it actually robs us of the nutrients that our body would normally get from a healthy meal; the food that our body needs to excel. Will we have the stamina needed for that spin class later? I am guessing probably not. When you put your child to sleep at the wrong time, this same effect happens. It solves the problem temporarily but does not make them feel awesome. We call this junk sleep. These children are lacking the sleep nutrition they need to thrive. Naps that are offered too early or a little too late seem to give your child the rest they need but this is not the case.

When children are not sleeping at the correct time their bodies require, the restorative effects are decreased. If this happens regularly, a sleep debt occurs which can cause future sleep issues. A child that wakes after a lengthy nap, at the appropriate time will be rested and happy. A child that naps too late

normally wakes up cranky due to not being fully rested. Sounds simple, right? Optimum physical & mental restoration is gained when children are offered their sleep at the appropriate times. So how do you know the right time? Typically children have sleepy cues. Often parents tell me that their child does not show any signs of being tired, but sometimes the cues can be very subtle. Watch your child closely around naptime and bedtime. Their eyes may be red rimmed, they may start pulling their ears, rubbing their eyes, zone out or become fussier than normal. This lets you know that it is time for them to sleep. If they miss the optimum time for sleep their cortisone levels rise which creates a second wind. After this happens it makes it harder to get your child to sleep. Parents often misread this burst of energy by thinking that they their child is simply not tired or ready for sleep. This is a common misconception, but if a parent follows the clock as well as watches for their child’s sleepy cues they will be able to time naps and bedtime a little better. This will enable everyone in the whole family to be more rested. Please see my website for recommended sleep requirements by age. Remember that I am always here to help you and all your loves get the sleep you dream about. Sleep well, Nicole Semeniuk ~Dream Baby Coach Nicole gets happy families back by helping them get the sleep they deserve. You can get her copy of “3 Things That You May Be Doing To Sabotage Your Child’s Sleep” for free at Summer 2016 l


Little Yogis A-Z 26 Alpha-Benefits Of Yoga For Kids by

Heather Lee Leap

Kids’ yoga classes are popping up all over, and for good reason. Kids have fewer opportunities for exercise or rest during their day and face increasing academic and social pressures at school. Many after school programs, designed to help kids achieve more and more, add to their stress. Yoga offers kids a chance to slow down and connect with their breath, providing tools to combat the chronic stress and busy-ness that can lead to poor health and emotional challenges. Want more specifics? Here are 26 Alpha-Benefits of Yoga. ADHD reduced. Studies of children with attention disorders indicate that when kids are taught meditation, their hyperactivity, impulsiveness and inattention decrease. Build balance. Poses that require standing on one leg build core strength and concentration. Cooperation. Yoga for kids can include games and partner poses that build interpersonal skills. Decrease stress. Through both movement and mindfulness, yoga helps minimize the strain from academic pressures, media saturation and the fast pace of modern life that can keep kids in a chronic state of high alert.

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Empowerment. Yoga poses are tough! A good kids’ yoga class is a safe and nurturing space for kids to try new things. Fun! If it’s not a part of a kids’ yoga class, you’re in the wrong place. Silly songs, games and an opportunity for laughter should be part of every class. Gross-Motor Skills. Bend, reach, stretch, lunge, roll. Yoga gets kids moving. Healthy Choices. Learning to tune into their body and breath helps kids pause before making decisions. Imagination. Hop like a frog. Fly like a bird. Can you make your body look or feel like a boat? Joy. Moving, laughing, breathing and working together all increase a child’s happiness. Kinesthetic awareness. Partner poses in yoga increase kids’ understanding of where they are in space. Language enrichment. Yoga classes expand a child’s vocabulary through stories and by incorporating the names of body parts, animals and more. Minimize Medication. Practicing yoga, with an emphasis on meditation skills, has allowed some children to reduce or eliminate their need for attention-deficit drugs.

Non-competitive. Yoga invites children to listen to their own needs and to move in ways that are safe and enjoyable, without comparing themselves to others. Organs. Exercise and the upright posture emphasized in yoga combat slouching and give your child’s internal organs room to function optimally. Proprioceptive awareness. Practicing yoga poses improves nervous system function and improves children’s felt-sense of how their body is connected. Quality Time. Chances are your yogini will want to share yoga and mindfulness practices with you at home, giving you a new way to connect. Reading Skills. Yoga incorporates rhythm, songs or chanting and movement, all of which build the pathways young children need for future reading success. Self-esteem. Learning new skills and meeting challenges increase confidence. Time-Out to Tune-In. Savasana, lying still with eyes closed at the end of class, is often the kids’ favorite part of yoga. Uplifting. Increased heartrate and respiration have been shown to improve mood. Visualizations. Exercise the imagination while teaching kids to release negative emotions and cultivate a more positive emotional state. Wisdom. Even the littlest yogis can begin to develop a connection to their intuition - their wise self that will guide them as they grow. relaX and have fun. What more do you need, really? Young and Old. Seek out a family yoga class, where toddlers, older kids, parents and even grandparents are welcome to share in the yoga fun, creating connections and boosting everyone’s health and well-being. Zzzz…A gentle yoga routine before bed, combined with slow, relaxed breathing helps kids, and their parents, fall asleep faster and sleep more soundly.   Writer and Editor Heather Lee Leap is a Next Generation Yoga Teacher. She leads yoga classes and workshops for children and families in the Pacific Northwest. Find her at

Kids’ Yoga Bookshelf Good Morning Yoga and Good Night Yoga  by Mariam Gates The ABC’s of Yoga for Kids by Teresa Power I am Yoga y Susan Verde Little Yoga: A Toddler’s First Book of Yoga  by Rebecca Whitford and Martina Selway My Daddy is a Pretzel: Yoga for Parents and Kids  by Baron Baptiste

Summer 2016 l


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20 l Summer 2016

Resource Directory Public Health Services/Nurses

This Issue

Breastfeeding Clinics / Support

Brightpath Early Learning & Child Care 250.860.9788 Kelowna 250.452.6866 Westbank

Okanagan Breastfeeding Coalition 330 Ellis St., Penticton, BC

Kelowna Health Unit 1340 Ellis Street 250.868.7700

hautemama 1.866.615.3800 Maternity, nursing and beyond

Childcare Resource & Referral

Penticton Health Unit 740 Carmi Avenue 250.770.3434

Highland Fire Dance Academy 250.300.8480 Juice Plus+ 778.476.2469 Kelowna & District Safety Council 250.765.3163 FB 888.580.7233 Kelowna Breastfeeding Cafe Kelowna Resource Centre Family Friendly 250.763.8008 ext 136 Lakeside Diganostic Hearing & Tinnitus Ctr 236.420.0294 Music For Young Children 250.488.1130 Perry Music Studio 250.494.0871 Royal Soccer Club 1.800.427.0536 Silly of the Valley 250.899.8300/250.899.5341 Starlight Drive-In 250.838.6757

Front Cover Photographer

Bobbi Sloan Photography

Kelowna Child Care Resource & Referral
 #4 - 1890 Ambrosi Rd.
Kelowna, BC 250.762.3536 Penticton Child Care Resource & Referral
 330 Ellis St.,
Penticton, BC 250.492.2926 Vernon Child Care Resource & Referral
 3300- 37th Avenue,
Vernon, BC 250.542.3121

Midwives and doulas

Doula Services Association, BC 604.515.5588 Midwives Asscoation of BC 604.736.5976

Alternative Schooling

Cedar Bridge 250.547.9212 Kelowna Waldorf School 250.764.4130 Mind Over Learning 250.860.0084 Summerland Montessori School 250.494.7266

Last Issue Photographer SJ Photography 250.718.1528

Rutland Health Unit 155 Gray Road 250.980.4825 Summerland Health Unit 12815 Atkinson Road 250.404.8050 West Kelowna Health Unit 160 – 2300 Carrington Road 250.980.5150 Vernon Health Unit 1440 – 14th Avenue 250.549.5700 Salmon Arm Health Unit 851-16th Street NE Salmon Arm BC 250.833.4100 Osoyoos Health Centre 4816 89th Street Osoyoos, BC 250.495.6433 Oliver Health Centre 930 Spillway Road Oliver, BC 250.498.5080 Pleasant Valley Health Centre 3800 Patten Drive Armstrong BC 250.546.4700

Photography & Portraits

Shantelle Lynn Photography Captured by Kelsey Everyday Little Moments Carly Blake Photography Summer 2016 l


Boredom Busters For Hot Days: Ten Simple Ideas For Indoor Fun by

Gayla Grace

“It’s too hot out there,” my son complained as he shuffled into the house. His red face and sweatdrenched hair told the story. It was time to play in the house. As summer drags on, hot days push kids inside. But long summer days can send even the most patient mom to her last nerve.  When emotions start heating up, it’s time for fresh ideas that can turn a long day into a fun day.   •

Create a Nerf gun shooting target. Take a sleeve of plastic cups and help your kids stack them upside down in a triangular fashion. Add some action figures on the cups on the ends. Let the kids take turns at target practice, gaining points for shooting action figures. If you don’t have a Nerf gun, use a small soft ball.

Sculpt with aluminum foil. Ask each child to make five animals with aluminum foil and let others guess them. Have a small prize on hand to give to the child who creates the best-guessed animals.

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Pore over an “I Spy” book. Go to the nearest library and check out every “I Spy” book you find. Kids can spend hours hunting for carefully-hidden objects on each page, competing with one another on who can find the most objects the fastest.

Finger paint the tub. A great way to extend bath time! Drop blobs of finger paint on the sides of the tub and ask the kids to paint the sides. It’s easy clean up when the fun is over as the paint washes down the drain!

Create a movie marathon with old movies of your kids. Dig out the movies of years’ gone by. Pop popcorn, make coke floats, and create loads of fun while the kids laugh at themselves and their siblings from younger years.

Skype with Grandma. Grandparents love to see the smiling faces of their grandkids and hear about what’s happening in their lives. All you need is a personal computer with an internet connection and a built-in or clip-on camera. Download the Skype application for free and connect with any other Skype user.  Help your kids color a special picture or work a hard puzzle and then let them brag about it to Grandma.

Build a fort and go camping...indoors. Our kids have spent hours playing in homemade, indoor forts. Let your kids move the chairs from your dining table to an out-of-the way room and drape sheets and blankets over the chairs, securing them with clothespins or rubber bands. Encourage them to take books, games, snacks, legos, or whatever they need to create hours of fun. Scavenger hunt with your favorite pet. Does your dog have special treats he likes? Hide them in not-hard-to-findplaces and time how long it takes for him to find them. If you have a cat and a dog, hide treats for both and see which one wins.

Instructor & Piano Teacher 16 years experience • Beginners or advanced • 3 years and older • New students welcome Call Tanya today 250.488.1130 Peanut Butter Playdough ( For 4 servings:   Ingredients: 2 cups powdered milk 2 cups honey 2 cups peanut butter   Cream together peanut butter, milk and honey; shape into balls. Refrigerate or freeze until ready to use. Don’t let hot days ruin summer fun. Create indoor adventure and make memories in the process that will carry over to cooler days!   Gayla Grace is a freelance journalist who lives in the South and looks for creative ways to entertain her five kids on hot days.

Throw a dance party. Kids have pent up energy on hot days that needs to be released. Blare the stereo and dance around the house. Let the kids pick their favorite songs so they’ll be sure to participate.

Ask your kids to help make homemade playdough. Use peanut butter and honey so they can eat while they mold!

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make the most of SUMMER in


BRIGHTPATH IS KICKING THE SUMMER OFF IN HIGH GEAR! Explore engaging programming with qualified teachers, and exciting field trips for kids 4.5 years and older. Enjoy the convenience of all-inclusive tuition, transportation, and regular hours within our licensed centres. Experience Discovery Zone this summer with BrightPath! Isn’t something this important worth a call?



Okanagan Child Summer 2016  
Okanagan Child Summer 2016