FREE Winter 2016
Safety 101 in the Tub Become A Literacy Detective Finding the Pet That Fits Your Family A New You in the New Year
4 6 8 9 10 12 14 16
Volume 4 Issue 4
A New You In The New Year Nutrition Tips For The Holiday Season Rub-A-Dub-Dub Valentines Craft Become A Literacy Detective Winter Camping 101 Eight Gift Ideas For The Second-Time Mom Inflammation: A Key Driver To Unsightly Belly Fat 18 Navigating the Great Divide: The Generation Gap 20 25 Ways To Help Your Child Do Better In Math 22 Finding The Pet That Fits Your Family
Cover Photo Courtesy Of
3 Editor’s Note
21 Resource Directory
Laura Lyles Reagan Sandi Haustein Lisa Nord Seplak Meagan Ruffing Leah Perrier Sue LeBreton Michale Hartte Janeen Lewis Kimberly Carlson Scouts Canada
Editor-in-Chief: Creative Director: Distribution
Kerri Milton Bev Tiel Kathie O’Gorman
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2 l Winter 2016
Editorial Note Its a Winter Wonderland!! Time for snow boots, hats, mitts, scarves, coats and snow pants...I’m exhausted just looking at it all!! But is there anything more fun than watching your kids play in the snow and come in for hot chocolate? That has been some of our best conversation times...listening to their stories as they warm up in the kitchen. When the days get tough and you are trying to stuff your toddler into a snowsuit in order to dash out the door, we have to remember the good in it! Quickly the generation gap takes over and its hard to bridge, luckily Laura Lyles Reagan has a wonderful new book out, which you get to sample in this winter’s edition. Thinking of braving the winter and go camping? The Scouts have great programs for your kids and parents can get involved too! Take a look at their tips for a fun/safe outdoor camping experience. And here it is the dreaded talk of holiday parties and getting into those cute season’s outfits! Leah has wonderful tips on how to eat healthy at all those parties and Michale did a two part series for us on how to bust “belly fat” - mom’s are hardworking and beautiful and we want everyone to feel their very best - however that looks to you. When your energy is down, the house feels it, we need you healthy and full of energy, without you the CEO of the family in full energy mode, everything else suffers. You deserve to look and feel your very best this year...take the time to jot down some ideas on how to make that happen for you. Lisa Nord Seplak’s article on 26 ideas for families in the New Year, might help jumpstart your thought process. There’s lots of fun in this edition, from finding your perfect family pet, to bath safety for the little ones, to how to inspire reading and how to do better in math. This winter we will keep you going straight through until spring. From our families to yours, we wish you the very very best in 2017 and I want to personally thank you for the letters that have been sent to Editor. Next year, I hope to feature some in upcoming editions, so if you have a tip, a question or feedback, please send to email@example.com - I love to hear from you!! Warmest wishes this holiday season...we have so much to be grateful for.
Winter 2016 l
A New You in the New Year: 26 Ideas for Moms and by
Lisa Nord Seplak
The New Year is a time for fresh starts and new inspiration. Grab your kids and work your way through the alphabet with these 26 ways to brighten the season for you and your family. Attitude of Gratitude. Cultivate thankfulness with your kids and start a gratitude journal. Write down something each of you are thankful for every day. Write a letter of appreciation to someone who has helped you or your family in life’s journey, a teacher, doctor, friend or family member. Believe. Whether it's religion, nature, the power of love, compassion, or social responsibility. The power of believing can bring magic into your life.
Goals. Set some for you and your family. Start small to feel the power of accomplishment. Then check some goals off your list. Hair. Try out a new style or add a little color in anticipation of spring. Now might be the time to let your son try a Mohawk. Try a cute pixie cut for your daughter, a headband or ribbons. Invitation. Invite someone over for coffee or out to lunch, an old friend or a new mom in the neighborhood. Or invite the nice family from your kids school over for pizza and game night.
Create. Set your creative side loose. Grab your kids and scrapbook, finger paint, bake, build with Legos or paint and decorate rocks for your spring garden. Donate. Start your spring cleaning early and fill up a bag of clothes or toys and donate to a local charity. Or donate your time and volunteer for a favorite cause with your kids. Exercise. Even if it’s cold outside grab your kids and take a walk, go sledding, or shoot hoops in the snow. Or head indoors and dance to your favorite songs, do some jumping jacks or put on your favorite exercise video. Forgive. If someone did you wrong, understand that it happens to everyone and move forward. Teach your kids that holding a grudge hurts them more than anyone else.
Journal. Put your feelings on paper and feel better. Pick out a new journal or decorate a notebook and make your own. Encourage your kids to do their own journaling with words or pictures. Kick a habit. No bad habits, then cultivate a new, good one. Laugh. Tell a joke, learn a new one, tickle your kids, watch a funny movie. Nothing beats a good belly laugh. Music. To calm, inspire, or energize music works magic. Listen to your favorite music at home. Bring your kids to a children's concert or go to a live event with your husband. Make your own music, with instruments if you have them. If not, improvise with pots and pans.
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Nature. Explore your local park in the winter season. Enjoy the wonder of a state or national park and miss the summer crowds. Fresh air and nature are a natural for kids. Organize. Start small. Try tackling those kitchen spices that drive you crazy. Or last year's family photos. Try it for 15 minutes a day and your world will feel lighter. Pets. Hug your pet. Walk your dog, play with your cat. If you don't own a pet, offer to care for a friend's while they're away. Pets repay our kindness with unconditional love. Quiet. In our fast paced world make time to snuggle with your kids on the couch or sip a cup of tea in silence for ten minutes. Read. Open a book and travel someplace magical. Have a basket of books available for your kids. Go to the library together and pick out some favorites and discover some new ones. Make time to read to your kids every day. Or have them read to you. Smile. You'll feel better and so will the recipient of your beautiful smile. Treat yourself. Fresh flowers, a cup of coffee, or a book. Don't forget your husband and kids. They deserve a special treat too. Understand. Try empathy and understanding with everyone you encounter. Teach your kids the Golden Rule and follow it yourself. Vegetables. Eat more of them. Plan a vegetable garden to plant this spring with your kids. Eat seasonal from your farmer's market. Try a new vegetable each week or fix an old favorite a new way.
Water. Drink more of it. Skip the juice and offer water to your kids. X. Hmmm... it doesn’t start with X but how about making a family bucket list. Yoga. Downward Dog at home with your kids. Or head out to a class. Zzz. Get more sleep - for both you and your kids. It will keep your mind sharp and your kids’ less likely to implode. That’s it. Try a few or tackle them all. And welcome to a wonderful New Year.
Lisa Nord Seplak is a freelance writer and the New Year and the fun it brings to her
mom who loves
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Nutrition Tips for the Holiday Party Season by
It’s back! the season for exchanging gifts, baking cookies, and receiving invitations to various holiday parties. While these get-togethers are meant to gather friends and loved ones for some festive visiting, the typical indulgent fare that frequents such events often leaves partygoers feeling guilty about overindulging and can put nutrition on the back burner. Here are some tools to help get you through the fun but often over indulgent season. Here are my top 5 Party Survival Tips for enjoying the holiday party season without wrecking havoc on your nutrition
1. Have a Plan – “if you fail to plan, you plan to fail”. This holds true for your health during the holiday season. Before going out to the party have a nutritious meal or snack. Avoid going to the party hungry! Instead of “saving up” before going to a party, keep the rest of the day’s food selections healthier. Select foods that are higher in fibre such as fruits, vegetables, and whole grains. These foods can provide bulk and a feeling of fullness and decreasing the temptation to over-eat at the party. Avoid skipping meals. Starving yourself before a party or get-together increases the odds that you will overeat when the festivities begin as you will be too hungry to make a good choice. As part of the plan, give yourself permission to taste the holiday treats, but plan to practice portion control. If you are the host/hostess plan prepare some healthier alternatives amongst the holiday treats. If you are taking something to a potluck or party, try a nutritious appetizer such as a plate of raw veggies with light dip, a fresh fruit platter, hummus and whole wheat pita, or healthy holiday nuts (see Rosemary nuts recipe below). 6 l Winter 2016
2. Mindset Matters - Remind yourself that prevention is easier than trying to “diet” and exercise away extra pound after the fact. Be aware of All or None thinking such as thinking that all is lost if you decide to indulge. If you get off track one day, hop back on the next day without feeling the guilt. Check in to see if you are practicing mindful eating – “Am I eating because I am stressed, lonely or bored rather than because I am truly hungry?” Assessing the reasons why are you are eating will help you back away from the food table at a party. This takes practice! 3. Mingle more than you Munch! – Sit among friends, not food. Remember, holiday parties are about spending quality time with others, laughter, and giving thanks. While I truly believe that food is much more than nourishment for the body, it plays a role in our emotional and social health, try not to let this get out of balance. Choosing to visit with friends around a cozy fire or chat with friends away from the food table will help avoiding the temptation to “chat and eat”. Another idea is to start a new holiday tradition that involves an activity that does not emphasize food. Some examples may include: snowshoeing, sledding, skating, attending craft sales, or an evening walk to enjoy the Christmas lights.
4. Move your Body - Don’t neglect your exercise program over the holidays! At least get out and do plenty of walking if you simply can’t adhere to your normal routine. Try exercising first thing in the morning - sometimes as the day goes on it becomes harder and harder to squeeze exercise in. Take the stairs instead of the elevator. When shopping, park far from the store entrances and walk an extra two laps around the block or mall when finished. www.okanaganchild.com
5. Think before you Sip - It’s super easy to add an extra 800 calories to your day when it involves sipping on alcohol, punches and holiday ciders. For example, A 6 oz. glass of rum and eggnog can have ~320 calories. Also, having too much alcohol is a surefire way to lose control at the buffet table. Focus on eating your calories at holiday parties, not drinking them. Consider sipping on a spritzer by diluting your wine or other alcoholic beverage with sparkling water and a splash of cranberry juice. Finally, be realistic when it comes to managing your weight over the holidays. Many people gain a few pounds over the holiday season. It’s wise and realistic to choose to maintain your weight over the holidays than to try and lose weight.
Rosemary Nut Recipe Nuts make a nice holiday treat—or gift—but often come packaged with chocolate or added sugar. Here’s a tasty recipe for holiday nuts, that combines fresh rosemary needles with cayenne, brown sugar, sea salt, and a little bit of butter. These tasty nuts make a great holiday snack. Serves 28 to 30 portions (1/4 cup portions) 2 lbs assorted nuts, roasted (not salted) 4 Tbsp. fresh rosemary needles, finely chopped 1/4 to 1/2 tsp. cayenne 1 1/3 Tbsp. brown sugar 1 1/3 Tbsp. kosher or sea salt 1 Tbsp. unsalted butter, melted
Pour nuts one-layer thick on baking sheet and toast in 350 oven for 14 minutes. Mix all other ingredients into the melted butter in a bowl big enough to hold the nuts, and keep warm. Nuts should also be warm when they are added to the butter mixture. Gently re-heat either one if they cool before combining. Pour warm nuts into the bowl and with two wooden spoons, mix thoroughly, coating nuts with the butter. Let the nuts dry and cool completely before storing them in an airtight container. Nutrition Profile: Calories: 290; Fat: 16 g; Sat Fat: 2.5 g; Cholesterol: 0 mg; Sodium: 260 mg; Carbs: 7 g; Fiber: 3 g; Protein: 5 g Recipe
Chef Elizabeth Wiley Winter 2016 l
Rub-A-Dub-Dub...Safety 101 in the Tub by
Bath time. It’s the best part of the day, right? If your children take baths in the morning, doesn’t it feel nice to have them all clean and tidy to get them started for their day? Or, if you’re like my family, we do baths at night to help set the tone for the evening; it’s time to settle down and relax. Whatever time your family does bath time, make sure it’s a safe time as well. Too many kids drown each year. Too many kids get burned every day from scalding hot water. January is National Bath Safety Month and these are the perfect tips to get your bathtub safeproof for today and every day. Floating Bath Thermometers – These cool bath toys actually float in water and tell you the temperature, making sure it’s safe for your child to get in. Babies R Us has a great one for only $3.99 and I like it because it tells you if the water is too cold or too hot. Bath Spout Cover – These are a must. Putting a simple character-themed cover like this whale one from Target will save your child’s back from getting skinned when she stands up to reach something or turns her back towards the spout and doesn’t realize she’s about to hit it. There are tons of different themes you can buy. If your child likes dinosaurs, great go for it! Ducks? They have duck ones, too.
Drain Stopper – This a great safety guard for little fingers that like to find their way in the drain. Bath time for a lot of kids is when they let their imagination run wild and you never know when a superhero is going to jump off the ledge and into the drain. Be sure he has a safe landing spot and a secure suction so your little one doesn’t get his fingers caught in the drain. 8 l Winter 2016
Bath Kneeler – These are super important to have when you’re giving your child a bath. So many times our elbows slip on the bathtub because of the water making it slippery and we go to catch our child only to let out a huge ‘agh!’ that we caught them just in time from slipping in the tub. This mat takes the accident-waiting-to-happen out of the equation. Bonus – it’s comfy on the knees, too.
Inflatable Tub – I can’t tell you how many of these I bought for my son. I think we went through 12? Not because they didn’t hold up, but because he loved them that much that we either traveled with them and forgot them somewhere or we used them so much that they eventually got holes. Regardless, it was worth every penny. This duck tub fits perfectly in a regular tub. Your child fits nicely inside the duck with room to play and you can hang the duck up on the shower wall after bath time because there is a suction cup on the underside of the duck. Take these bath safety suggestions with you the next time you’re at the store or shopping for your friend’s baby shower. They are the perfect bath-friendly products to make their way into your home. Meagan Ruffing
is a parenting journalist who is in the
thick of it with her three young children.
sharing her parenting tips with other moms and dads in the hopes of making their parenting journey just a tiny bit easier.
her at www.meaganruffing.com and follow
her on social media
Valentines Craft We picked a simple fun craft for even the littlest of people! You will need: Card Decorative bits and pieces (stickers, pens etc) Craft stick Glue Instructions: Cut a large heart from the card. Decorate however you like. Glue a craft stick to the back. Done!
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Become a Literacy Detective and Build the Confidence of Your Reluctant Reader by
Sometimes as parents we overlook certain forms of reading or get stuck in the mindset that if our child is not reading a book they are not really reading. If your child is a reluctant reader you can build their reading confidence by recognizing and valuing every situation in which they are using literacy skills. Your mission is to prevent them from identifying themselves as non readers. To discover these hidden reading gems think of yourself as a literacy detective, always on the lookout for situations where your child is flexing their literacy muscles. Spend a few days observing how frequently your child is reading and the results may surprise you.
1. Watch them play their video games. Many games have a considerable amount of reading on screen from instructions to conversation bubbles. Notice and comment if you are pleasantly surprised by the amount of reading.
3. Researching on line involves both scanning and browsing which are two important reading skills. Notice when your child is doing this. If they like video games they may already be researching tips to improve their game play. Can you suggest other reasons for them to research? How about helping you sort through movie reviews to decide upon the family movie or even searching recipes for dinner? 4. Notice anything they are interested in and look for magazines or websites dedicated to this interest. There are magazines dedicated to young celebrities, dolls, video games and almost any hobby or sport you can imagine. Visit a local bookstore or magazine shop for inspiration. Offer this new material in a casual, no-pressure way such as, “I picked this up for you because I thought you might be interested in the topic.”
2. Take note of instructional reading. Games and electronic gadgets usually come with manuals that need to be read. Ask your older child or teen to help you set up any new gadgets by reading the manual and working with you. If in the midst of this reading you get confused, model rereading for clarification because reluctant readers sometimes think that other people read and comprehend all text upon first reading. 10 l Winter 2016
5. Comics and graphic novels are worthy reading and can ignite a reluctant reader’s interest. These books go beyond the typical superhero material, for instance, there are comic books that detail Barack Obama’s life. Visit your local library and you may be surprised at the variety of graphic books geared toward all ages. Choose one for yourself so you can see why so many readers love this art form. 6. If you can collect it, there is material about it to be read. Children, who collect baseball cards, hockey cards, or trading cards like Pokemon or Magic, may be reading about their collection as well as reading the material on each card.
If at the end of your literacy detective work you still feel your child is not reading enough, take heart, you have uncovered more about what excites them and this will guide you toward choosing captivating reading material. Never stop looking for clues; the right reading material is out there.
7. Are they reading the cereal box at breakfast? This is a great opportunity to talk with them about the nutritional information and you can suggest that they compare the various choices in your cupboard.
Sue LeBreton is a freelance writer with a passion for reading. She has a son who is a reluctant reader and volunteers with children in elementary school who have difficulty reading.
8. If you children go grocery shopping with you, send them off to find a cereal with certain qualifiers such as 3g of fibre or a brand that doesn’t have sugar listed in the first three ingredients. This will be good for both their scanning skills and their health. 9. Board games can be a fun source of reading; many fantasy games require reading about the creatures and their powers at every encounter. Players often do not notice how much they are reading as they are simply having too much fun. 10. Read what they are reading at school or at home. Your resulting conversation will help you gauge their comprehension level and create an opportunity for bonding. www.okanaganchild.com
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Winter Camping 101 - Scouts Canada’s Essential Guide to by
Camping is a beloved Canadian pastime, but booking a popular campsite during the peak summer months can be as challenging as catching rare Pokémon. For more and more families, a great alternative to enjoying camping is during the “off” season, when the air is crisp and the woods are lined with pristine layers of white snow. Add to the reasons that the low Canadian dollar makes planning for a tropical getaway out of reach for most families; winter camping is an affordable way to enjoy adventure outdoors, and time together with loved ones. There is a magical serenity that comes with disconnecting from technology and getting back to nature, no matter what season, but winter camping certainly has its unique benefits. “There’s something so completely Canadian about camping in the winter,” says Caitlyn Piton, National Youth Commissioner and Chair of the National Youth Network at Scouts Canada, who thoroughly
Enjoying the Outdoors in Winter enjoys the snow and winter activities. “From identifying animal prints in the snow to ice fishing, snowshoeing, tobogganing, and building a snowman – the activities you can enjoy in the winter are only limited by your imagination. The best thing is, there are no bugs or mosquitoes to swat away!” Scouts are Canada’s youngest outdoor experts, and they experience winter camping at a young age to learn survival skills and how to work together to safely enjoy ‘The Great White North.’
From the novice camper to the seasoned adventurer, there are a variety of ways to enjoy winter camping for everyone: GLAMPING Glamour camping or “glamping” is a global trend that offers the best of both worlds, allowing families to take in the serenity of nature while enjoying the luxuries of a home-away-from-home in a caravan, cabin or yurt. Consider bringing comforts from home to create your own glamping experience. HOT TENT CAMPING For families seeking the more rustic experience, there’s hot tent camping. This is achieved by connecting a small stove to an external pipe, so that the temperature in the tent remains cozy and warm – to be able to gather and sing camp songs or tell ghost stories. For safety reasons, extinguish the stove before bedtime. THE QUINZEE For the adventurous family that loves the outdoors, they may opt for the quinzee: a shelter made from snow. Building a quinzee is fairly simple but does take time to build safely by packing snow into a mound seven or eight feet high, and allowing the structure to settle, ideally overnight. Here’s a great how-to video on building a quinzee from Scouts Canada: https://www.youtube.com/ watch?v=wTbb6w9KWYU
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4. Stay hydrated Trekking through the snow can expend loads of energy and although you may not feel thirsty, it’s important to drink water. Avoid caffeine as it dehydrates and stick to de-caffeinated or herbal hot drinks to keep warm. Dehydration leads to greater risk of hypothermia. Counselling & Equine-Assisted Mental Health Programs for Children & Youth
SOUL HARMONY COUNSELLING Marie Sherwood MSc 250.808.2834 firstname.lastname@example.org www.AskMissMarie.com
“While winter camping can provide an incredible experience, safety is essential,” says Piton. “The best way to have an unforgettable winter adventure is to stay safe by following Scouts Canada’s motto of ‘being prepared’ for any scenario.”
5. Be aware of surroundings Camping in the winter requires greater caution than in other seasons. Heavy snow and icicles can fall from branches above, and hazards may be hidden under the layers of snow on the ground. Be cautious near ice and running water. 6. Prepare for any scenario Always bring along a daypack with emergency supplies when venturing out on any winter activity. Pack essentials like a first aid kit, dry layers, whistle, emergency blanket, snacks and water.
Scouts Canada offers six survival tips to ensure your next winter camping experience is not only fun, but safe: 1. Check the weather forecast While snow can provide a stunning backdrop and is a lot of fun, it can also be dangerous. Check the forecast ahead of time and avoid venturing out if there is a warning of heavy snowfall or an extreme cold alert. Weather can go from cool to dangerously cold very quickly, especially when the sun is setting. 2. Be cotton-free! Cotton easily soaks up and holds on to cold moisture, so wear wool or synthetic materials that have waterrepelling qualities to stay warm and dry. Purchase a quality pair of boots, parka and snow pants. 3. Think like an onion Onions have layers! Layering is important. Having the ability to get in and out of layers easily will help regulate body temperature and avoid sweating. Any exposed skin – not just the head – results in a loss of body heat. www.okanaganchild.com
Scout Tip: store your water bottle upside down in the winter. Water always freezes from the top; so when you are ready for a drink, the frozen water will be opposite to the spout.
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Eight Gift Ideas for the Second - Time Mom by
First-time moms ooh and aah over everything: stuffed animals, cute onesies, diaper pails, baby socks, receiving blankets, and yes, even wipes warmers. But since second-time moms, already have all of the essentials; it takes a certain amount of creativity to find them the perfect gift. If you think a been-there-done-that mom already has everything she needs, try giving her one of these thoughtful gifts that she is sure to appreciate.
Diapers and wipes. While you might think these necessities are boring, a mom who has more than one child appreciates not having to go to the store in those early postpartum weeks. If she has more than one in diapers, her wallet will appreciate the break, too. When friends threw a diaper shower for Dodi Hance, mother of six, she didn’t have to buy diapers and wipes for nine months afterwards. “It was so nice to go to my diaper closet and be able to pull out whatever size I needed,” she says. Meals. A mom with a newborn should not have to think about planning and preparing a well-balanced meal for her whole family. Give them all a gift by bringing a warm meal. Before deciding on chicken casserole or the fixings for tacos, make sure they don't have any food allergies and package their meal in disposable containers so they don’t have to worry about returning them. 14 l Winter 2016
Tools for two. Now that your mom friend has more than one child, she needs some new gadgets to keep up with her crew. Sara Keeth, a mother of two, says, “I never used a sling with my first child, but with my second, it was suddenly necessary since I needed my hands free to help out my older child.” Similarly, a double stroller can come in handy when Mom takes multiple kids on outings to the zoo or the mall. Anything personalized or homemade. When a baby’s closet is full of hand-me-downs, your friend will cherish gifts that were made specifically for her little one. Knit or crochet a blanket just for him or embroider the baby’s name on a burp cloth. Have her name engraved on a Christmas ornament. A personalized gift can become a keepsake for her family.
Playdates. With a second baby, it's hard to find that one-on-one bonding time that moms crave. Melissa Bates, a mom of three, didn't realize how much she would appreciate concentrated time with her second baby until another friend offered to take her older daughter for the day. Being able to spend uninterrupted time with just my baby for us to get to know each other was a blessing. Not only that, but I could actually sleep when he slept like everyone says you should do. Even if it's just for a couple of hours, offer to pick up your friend's older children to take www.okanaganchild.com
them to a park or back to your house to play. Your sleep-deprived mom friend will be able to enjoy the break guilt-free knowing that her older child is having fun with friends.
Gifts for the older sibling. Becoming a big brother or sister can be a hard transition, especially when baby is getting all the presents. Win Mom’s heart by buying something small for her older child, whether it’s a book, a dollar store toy, or a new stuffed animal. Bring a 'busy box' full of things like coloring books, crayons, and stickers to give the child something to do while Mommy feeds the baby or changes a diaper. Housecleaning. Want to make a friend for life? Pool your money with a large group of friends to buy a month or two of professional housecleaning. That way, Mom can focus on her children in the first few weeks post-baby instead of looking around the house feeling guilty about all that needs to be done. If she is a close friend, you might consider grabbing some cleaning supplies and doing some light housework yourself.
Self-care gifts for Mommy. Give your friend a little something just for her. Think about lotion, a Starbucks gift card, a book for nighttime feedings, or a coupon for free babysitting so she and her husband can go out on a date. Becca Ross, a mom of three, received a gift certificate for a muchneeded massage when she had her second baby. Besides helping my aching back from nursing and carrying a baby and a toddler all day, the short alone time for me to relax and re-energize was helpful to everyone in my family, she says.
The next time you’re scratching your head trying to decide what to get for your second-time mom friend, give her one of these eight creative and practical gifts. Whether she’s breathing in the smell of a freshly-cleaned house, wrapping her baby in his own crocheted blanket, or watching her older child play with a new toy, your friend will know how much you care. Sandi Haustein is a freelance writer and a mom of four kids. She’s never turned down a hot meal after having a baby.
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A Key Driver To Unsightly Belly Fat
Contrary to popular belief, your excess belly fat is not a condition of excess calories. The body has several built in ways of dealing with calorie excess without you ever getting fat. Obesity, or excess body fat is actually a disease of inflammation. And this Inflammation, sets the stage for hormone dysregulation, improper hormone signalling, and belly fat that just won’t go away! The science of fat loss really shifted gears when they discovered that our fat cells (adipocytes) are not just ‘dead weight’. In fact, our fat cells actually release pro inflammatory ‘cytokines’. We know now, inflammation has been found to be a key driver to the storage of unsightly belly fat. Inflammation defined All inflammation occurs on a cellular level. Inflammation is the reaction your immune system has to repair tissue from injury or to protect you from a dangerous pathogenic invader. Two types of inflammation – acute and chronic Acute inflammation is the response we want to have happen. Acute inflammation is there to heal the body. When the immune system has done its job and the ‘threat’ is gone, inflammation subsides. The problem starts when we either suppress the symptoms (ie using aspirin for a low grade fever) or when the inflammation becomes chronic (lasting more than 2 weeks). This sets the stage for destruction instead of what we want - repair and regeneration. Because the ‘threat’ never really goes away, neither does the inflammation either. When it comes to 16 l Winter 2016
belly fat, the longer the inflammation continues, the more you get fat and harder it is to burn it off. How inflammation leads to belly fat As one gets fatter, our master hormone, leptin rises. The more that leptin rises, the more inflammation is produced. It’s the reason why overweight and obese people are so prone to inflammatory conditions like autoimmune, arthritis, diabetes and cancer. High inflammation quickly sets the stage for fatty liver disease and type two diabetes over time. Even mild inflammation can lead to these conditions over time. The fatter one gets, the more leptin the fat cells release. The longer this goes on, the more resistant the brain gets to leptin signalling. This is called Leptin Resistance and it spells disaster for anyone looking to lose belly fat. Leptin controls the body’s metabolism (the rate at which we burn calories). Most people think it’s the job of the thyroid, but leptin actually controls the thyroid. Inflammation stops T4 to T3 conversion in the liver and abruptly turn off your thyroid’s ability to function properly, despite normal thyroid labs. Aha! When this happens, it doesn’t allow you to burn fat in your muscles because it downregulates your basal metabolic rate. This process is called peripheral (muscle) leptin resistance. This is why some fat people cannot burn fat with exercise. Leptin controls all energy production in the body. Without energy, everything fails. Leptin tells the brain when you’ve had enough food. Leptin decides whether to make us hungry and store more fat or to regulate our hunger/satiety and burn www.okanaganchild.com
work done and include reverse T3. Reverse T3 is a competitive inhibitor to T3 and T4. Those are your thyroid hormones.
fat. When you are leptin resistant, you are always hungry, have insatiable cravings and likely need to eat all the time. No other hormonal imbalance in the body, in fact, can ultimately be restored to healthy balance without leptin functioning normally. Leptin resistance occurs first. Then insulin resistance happens next. Insulin is our fat storage hormone. This is an important point to remember. If we do not take action steps to become insulin sensitive, then this can eventually lead to adrenal resistance. We feel this as relentless fatigue. Then comes the pituitary hormones, which regulate the thyroid and growth hormones. Growth hormone is our anti-aging fat burning hormone and when it’s low, we age quickly and stay fat. Then your sex hormones, and on down. It’s the chain of command.
Healing inflammation – the KEY to belly fat loss. So, now that I’ve established how inflammation is a key driver to stored belly fat, to effectively burn belly fat, we need to bring inflammation down. In the next report, I’ll explore the underlying causes that raise inflammation. Michale Hartte BASc (Nutr), NNCP, CH Fit n Healthy Nutritional Consulting Registered Nutritional Therapist, Chartered Herbalist Certified Biotherapeutic Drainage Practitioner ® www.fitnhealthynutrition.com email@example.com Phone: 250 718 1653
To get lean, fit ‘n healthy you need to take the steps to heal the inflammation. This inflammation is what’s driving leptin and insulin resistance. This cues your body to stop burning fat and start storing it. How to test for inflammation: Have some blood work done to include HSCRP. HSCRP, which is not the same as CRP, is what we use to measure baseline inflammation. HSCRP is a very early biomarker for cellular inflammation before any disease takes hold. The liver releases (HSCRP) in times of metabolic stress. When you look at your labs, anything over 1 is consider high. How to test for Leptin Resistance. The easiest way is to look in the mirror. If you are way too fat or way too thin, you most likely are leptin resistant. If you have hypothyroidism, you also are leptin resistant. You can also have some blood www.okanaganchild.com
Winter 2016 l
Navigating the Great Divide: The Generation Gap by
Laura Lyles Reagan
Regardless of your politics, we were a nation divided this Presidential election. The popular vote winner and the electoral college winner were from different parties. President Elect Trump won. As hard as that divide has been to negotiate for the American, there is often an even greater divide at home with sometimes painful and far reaching consequences. It is the great divide between teens and their parents. It has been called the generation gap. Within the different perspectives of teens and parents, lies a way to diffuse conflict and teach the adult skills that teens need while quelling parent’s concerns. The approach is called co-creation is detailed in the new book on teen and parent communication, How to Raise Respectful Parents. Social scientists have observed that children create meaning from the world around them to create their own interpretations of even complicated issues like racism and gender roles. But adults often miss out on kid culture and its creative force because they are too busy imparting adult culture. With teens, this process is undeniable! Since cars were invented and teens asked for the keys on weekends and had a separate time away from parents, teens have been creating their own culture. Rock and roll was born, as a result! Teens create their own dialect, meanings and of course music. It flies at the speed of the internet through social media. Teen culture and various subcultures are dynamic and ever changing. In other parts of the world, the generations are not so divided. They may spend more time together. But does that mean Western teens and parents are doomed to be disengaged as parents and teens? No! We have choices. One powerful choice is to cocreate the relationship you want with your teens. 18 l Winter 2016
Co-creating is a sociological and business term about relationships. It suggests that each party in a relationship shares the ability or power to influence the relationship. Traditional sociology views the role of children and teens as passive recipients of social learning where the institutions of society such as family, school and church teach children about our culture’s beliefs and behaviors. But even new parents know the influence a child can have over them. Babies cry. Parents feed them, pick them up or change a diaper. That influence continues throughout the child’s life as they learn and grow to full maturity. In the new sociology of childhood, children are viewed as co-creators of culture and relationships. Their role is obviously different than that of adults but their influence as what sociologists call “social actors” is powerful. (Prout& James 2010). To understand co-creation, perhaps a relationship of another kind can help demonstrate the approach. Monty Roberts is considered one of the first horse whisperers. He was made famous by the book, Shy Boy, which is the story of a wild mustang that communicated with Monty and followed him home. Mr. Roberts attributes this to the language of equis. It is the non-verbal communication horses use to communicate with each other. By observing it over time, Mr. Roberts learned to communicate with horses in their “language.” www.okanaganchild.com
By learning horses’ language and behaviors, a human can interact with a horse in a way that invites partnership instead of submission to control and domination. Parent and teen cultural communication can be like that! When parents and teens understand the each other’s motivations and communicate in a way that is understood by both, positive things can happen. Meeting the horse with its own “language” (nonverbal communication and behaviors) a human can literally co-create a relationship with another species. Ask any teen or tween if their parents are alien to them and at some point, during their adolescence they will likely agree. Focusing on communication, we can learn something about the importance of actively, co-creating a relationship from the example of the horse whisperer that can be applied to the parent-teen relationship.
The keys to co-creating satisfying relationships and closing the generation gap between teens and parents are mutual respect and tuning into each other’s communication style. Relating to each other becomes less about directing and correcting behavior and more about uniting together to solve problems. Enjoying each other can become the norm. Laura Lyles Reagan, MS is a sociologist, parenting coach and author of How to Raise Respectful Parents, available on Amazon. She can be reached for comment through her website, www.lauralreagan.com.
ABOUT THE AUTHOR Laura Lyles Reagan, known as the Teen & Parent Relationship Whisperer, is a family sociologist with more than 30 years of experience in practical youth development and parenting coaching experience. She holds a Masters in Sociology specializing in interactionism and communication dynamics. She is a former instructor in the Sociology of Childhood and Adolescence at the University of Texas Rio Grande Valley. Her original research, “Dynamic Duos” about adult mentor and parent impact on youth and teens was featured in the Journal of Applied Social Science, 2013. Her teen and parent coaching service has trained parent educators at the Pharr San Juan Alamo Independent School District in the Rio Grande Valley of Texas which was funded by a grant awarded by the Raul C. Tijerina Foundation. Laura’s youth development career spans service in Mexico City as a youth substance abuse counselor to non-profit management in the Boys & Girls Club Movement. She conducts workshops on hot topics such as teen-parent communication, substance abuse, bullying prevention and teen suicide prevention in English and Spanish. She is a frequent radio guest and can be interviewed in English or Spanish. She has published over 100 articles in regional parenting magazines throughout the United States and Canada. Most importantly Laura is the mother of one teen daughter and one young adult daughter. She loves to recount their adventures. This is her first published book. Laura’s website: www.lauralreagan.com Winter 2016 l
25 Ways to Help Your Child Do Better in Math
Is math homework giving you a headache? Do you dread hearing “I hate math!” every night? While math may seem boring or challenging to some children, it is helpful to everyday living, and good math skills can open doors to exciting jobs postgraduation. Try these tips to show children math can be interesting and fun. 1. Use measuring and fraction skills when you bake or cook with your child. This is a great way to show your child the relevance of math in their everyday life.
of granny smith apples.”
2. At the grocery, have your child figure out how many pounds of produce to get without going over a certain dollar amount. For example, say “Please weigh and bring me three dollars’ worth
3. Study and graph weather. Make bar graphs, circle graphs or pictographs for sunny, rainy, cloudy, or snowy days. Find the mean, median, range and mode for the high and low temperatures each month. 4. Research cool careers that use math. Some interesting ones include architect, astronaut, fashion designer, forensic analyst and computer programmer. 5. Learn about the lives of famous mathematicians and what they accomplished (for instance, Albert Einstein, Isaac Newton and John Nash (from a Beautiful Mind) 6. Let your child plan a special dinner. Then give them a budget and let them shop for the ingredients without going over the budget.
7. Volunteer in your child’s math class. You will learn about what your child is learning, the teacher’s expectations and how to better help your child at home. 8. If your child is struggling in math, ask your child’s teacher to recommend a tutor or call the math department at your local university. There are probably math majors willing to tutor. 9. Plan a trip together, calculate the miles you will travel at a designated speed. Decide how long it will take to get there. 10. Give your child an allowance that they have to manage. Together decide how much they will save, spend and give away. 11. If your child is a teen with a job, help them write a budget and open a savings account. 12. When shopping for a new toy, backpack or school supply, look at sale flyers from several stores. Have your child find which store has the best bargain for the item they want. 13. Play store with young children. Let them pick out toys and household items and put price tags on them. Then give them money to practice counting out to you to pay for the items. 14. Read math picture books like The Greedy Triangle, The Grapes of Math, The Doorbell Rang, The Very Hungry Caterpillar or How Big is a Foot? 15. Have your tween or teen pick out the make, model and year of a car they would like to buy when they are 18. Look up the value of the car and figure out how much they will have to earn every week until they are 18 to buy the car.
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20 l Winter 2016
Resource Directory This Issue
Brightpath Early Learning & Child Care brightpathkids.com 250.860.9788 Kelowna 250.452.6866 Westbank Chase Valley Environmental www.chasevellay.ca 250.486.0818 firstname.lastname@example.org hautemama hautemama.ca 1.866.615.3800 Maternity, nursing and beyond Kelowna & District Safety Council kdsc.bc.ca email@example.com 250.765.3163 FB 888.580.7233 Kelowna Breastfeeding Cafe kelownabreastfeedingcafe.com facebook.com/KelownaBreastfeedingCafe Kelowna Community Resources Family Friendly firstname.lastname@example.org 250.763.8008 ext 136 Okanagan Child www.okanaganchild.com 250.486.0819 email@example.com Tot To Teen Expo www.tottoteenexpo.com February 11-12, 2017 Parkinson Rec Centre Zane Financial 250.809.4475
Front Cover Photographer
Bobbi Sloan Photography www.bobbisloanphotography.com
Breastfeeding Clinics / Support Okanagan Breastfeeding Coalition 330 Ellis St., Penticton, BC www.okanaganbreastfeeding.org
Childcare Resource & Referral
Kelowna Child Care Resource & Referral #4 - 1890 Ambrosi Rd. Kelowna, BC 250.762.3536 www.childcarechoices.ca Penticton Child Care Resource & Referral 330 Ellis St., Penticton, BC 250.492.2926 www.kelownachildcare.com Vernon Child Care Resource & Referral 3300- 37th Avenue, Vernon, BC 250.542.3121 firstname.lastname@example.org
Midwives and doulas
Doula Services Association, BC 604.515.5588 www.bcdoulas.org Midwives Asscoation of BC 604.736.5976 www.bcmidwives.com
Cedar Bridge www.whywaldorfworks.com 250.547.9212 Kelowna Waldorf School www.KelownaWaldorf.org 250.764.4130 Mind Over Learning www.mindoverlearning.com 250.860.0084 Summerland Montessori School www.summerlandmontessori.com 250.494.7266
Last Issue Photographer
captured by kelsey Photography www.capturedbykelsey.ca www.facebook.com/capturedbykelsey.ca email@example.com 250.979.8539
Public Health Services/Nurses Kelowna Health Unit 1340 Ellis Street 250.868.7700
Penticton Health Unit 740 Carmi Avenue 250.770.3434 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 SJ Photography facebook.com/sheila.jayson 250.718.1528
Shantelle Lynn Photography firstname.lastname@example.org Everyday Little Moments www.everydaylittlemoments.com
Winter 2016 l
Finding the Pet That Fits Your Family by
Whether this is going to be your first family pet, or your fifth, it is nonetheless a momentous occasion that requires everyone’s active participation and commitment. It can be a daunting experience trying to find the right fit for your family, so I’ve turned to the experts for advice. Here’s what I’ve learned: Consensus First things first: come to a consensus. Make sure everyone in the family is on board with the kind of pet chosen. The pet is going to become a member of the family; therefore it “needs to be a family’s commitment, not just one person’s” says Kris Lamoreaux, Director of Outreach, Volunteers and Special Events at the Humane Society. “Giving a pet as a gift is the wrong approach” advises Lance Weeks, co-owner of Living Safari in Utah. “Every one of [our pets] have their own personalities” and you’ll definitely need to keep that in mind. Nickolas might say he wants a Bearded Dragon for his birthday, but in actuality, he might not be ready for such a commitment (and cost). Grandma might have said she was lonely, but that doesn’t mean she wants a Macaw that never stops talking and will likely outlive her. Research Go online, go to the library, or visit the pet store. Learn as much about your animal choices as possible before committing to a single type. Your family may have decided upon a dog, but which kind? Do you have the right size backyard for a Great Dane? Are you prepared for the level of activity a certain breed of dog might require? “Research a breed to
coincide with the lifestyle of your family,” recommends Kris. If you are a sedentary family, don’t get a high-energy dog, and vice versa. Another thing to keep in mind, “cats and dogs can adapt to your lifestyle, but [reptiles, birds and the like] require you to adapt to their lifestyle,” warns Lance. “Many of our pets require special lights, special food and a special habitat,” he explains. Something to keep in mind: where will this pet eat and sleep? And who will be in charge of this pet? Can young Sarah handle the responsibility of remembering to feed her Albino Milk Snake? And what does an Albino Milk Snake eat, anyway? And who will step in should she be remiss in her duties? The pet is, after all, one of the family, not ‘just for one.’ Location, Location, Location You’ve done the research. You’ve figured out the cost, the longevity of your commitment, and everyone’s on board, hooray! Next is finding the right place to obtain your new family member. “Cleanliness is next to Godliness,” says Lance “if you smell ammonia when you walk into a store, I recommend you walk back out.” Make sure you’re buying from a reputable source. The store should be clean, the staff should be knowledgeable. They should be able to answer any question you might have, and even some you might not have thought of on your own. Be sure you go to the right source for the right pet: “We do not sell cats or dogs here at Living Safari,” says Lance. “We love cats and dogs, and that’s why we don’t sell them. We strongly support our local adoption shelters.” Kris can attest to the need for support within the shelters. “Just a couple of weeks ago we received 96 cats over a single weekend” at their local Humane Society. They have more than enough willing pets just aching to become the newest member of your family. Why buy from a breeder that you know next to nothing about and might be keeping the animals
22 l Winter 2016
in poor condition when you could rescue a poor little kitten right here in your neighborhood?
Patience Remember, “It’s a lifetime commitment to that pet,” says Kris. This isn’t a pair of shoes that fit for a while, but are then discarded for a new pair. This is the joining of lives for the enrichment of all. Lance couldn’t agree more. “The last thing we want is for the animal to come back to us. We’d prefer to find happy, healthy homes for all our wonderful pets.” The goal is to find the right fit between pets and owners – no matter where you go to get one. You aren’t just getting a pet; you’re gaining a family member.
We’re ready for Winter, areYOU?
hautemama www.hautemama.c a
is a published author and freelance writer
who lives with two children, four fish, two hamsters,
one cat, a slew of daring birds and the occasional squirrel or two in
Ottawa (Kanata, ON)
(continued from Page 20)
16. Walk around your house and find examples of parallel and perpendicular lines in doorways, walls, furniture and more. 17. Find various geometric shapes around your house and yard. Draw or take photographs and label the shapes and what they comprise (for instance, the roof, the mailbox, the deck railing) and make your own version of a book like Tana Hoban’s Shapes, Shapes, Shapes. 18. Have daily countdowns to special events, or do a ___ shopping days until Christmas starting on January 1st. 19. Challenge both genders in math. Don’t promote stereotypes that suggest boys are better at math and girls are better at reading. Research shows that while girls do well in math in middle school and high school, women are underrepresented in post graduate STEM (science, technology, engineering and math) jobs. 20. Play card games that involve math (for example Uno and Crazy Eights). www.okanaganchild.com
21. Make up a word problem of the day every day and have your child solve it. Keep it fun and funny. 22. Cut food into fractional parts and talk about it. Use the food fractions to introduce equivalent fractions. 23. Take a tour of your local bank. Talk to your child about words like loan, interest and principal. 24. Celebrate Pi day and talk about what it means and why it is important. Make your child’s favorite pie. 25. Keep math resources on hand. Math tools like rulers, seamstress tapes, tangrams, pattern blocks, play money, fraction bars, counters, and geometric shapes are great for kids to make discoveries with while playing. Also, keep a good math dictionary on your bookshelf to help with terms you may have forgotten. Janeen Lewis is a freelance journalist and primary STEM (Science, Technology, Engineering and Math) teacher. She holds a Master’s Degree in Education. Winter 2016 l
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