San Diego Family January 2024

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JANUARY 2024

SanDiegofamily SanDiego family.com .com

2024

HEALTH & WELLNESS GUIDE

TAKE THE

CHALLENGE! PRACTICAL WAYS TO BE HEALTHIER

How to

Strengthen

TIPS TO BEAT THE WINTER BLUES

Family Bonds

Healthy Kids.

Happy Parents. Happy New Year!

Our only priority is your child’s health. That’s why parents count on Children’s Physicians Medical Group.

In partnership with Rady Children’s Health Network, CPMG brings you the most comprehensive pediatric health care in San Diego County. We’re the region’s only pediatric medical network specializing in children’s health.

From babies to teens, we’re there for you in a big way.

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www.cpmgsandiego.com • 1-877-276-4543

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YEARS YEARS YEARS Sin

Volume 42 • Number 10 • January 2024

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Inside

41 ce 1 9 8 2

articles

in every issue

14 Beat the Winter Blues How nature helps manage feelings of sadness

10 Publisher’s Letter and Our San Diego Families Local families share their photos

16 Challenge Yourself Practical ways to be healthier in 2024 18 What’s the Buzz: Are energy drinks safe for kids?

12 Short & Sweet News | Notes | Tips

22 Dream Big How to create family vision boards

26 January Calendar Shen Yun, New Year’s Day fun, winter festivities and more

24 Parenting with Purpose: Strengthen Family Bonds Tips to power down and connect with each other 30 Eating Well Two plant-based meals from America’s Test Kitchen

On the Cover: This month it’s all about star ting the year on the right foot. Flip through the

Family Health & Wellness Guide Visit SanDiegoFamily.com

4 • SanDiegofamily.com • January 2024

issue for valuable info about physical and mental health, relationships and more.

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SanDiegofamily.com

on the web

WIN THIS!

To enter these contests, visit SanDiegoFamily.com, go to “Contests,” then “This Month’s Contests.”

Get to know SanDiegoFamily.com, where you’ll discover these articles and a plethora of awesomeness for parents.

Resources: Family Health & Home • New Year, New Moves: Creative, fun ways to exercise as a family • Check Your Family’s Mental Health

Saddle up for the adventure of a lifetime at a rugged rodeo experience at Petco Park. This showdown is brought to you by the San Diego Padres in partnership with C5 Rodeo Company Inc and Outriders Present! From Friday, January 12 to Sunday, January 14, witness the world’s finest cowboys in action as they compete for more than half a million dollars in prize money. This event promises fun for the entire family, so bring your loved ones and create unforgettable memories. Yeehaw! Enter for a chance to win a family 4-pack of tickets to the rodeo! Contest ends January 4, 2024.

• How Digital Devices Affect Eyes

Things to Do: Seasonal Happenings

• Turn the Blues into Family Fun

Can’t find what you’re looking for on our website? Enter key words in the search bar and browse our articles.

Follow Us: San Diego Family Magazine

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6 • SanDiegofamily.com • January 2024

Get ready for family fun at the Sheraton San Diego Hotel & Marina! This dazzling 12-story waterfront gem is a hub of adventure, just minutes from top attractions like the USS Midway Museum and the San Diego Zoo. Stay in the chic Marina Tower or classic Bay Tower, both offering amazing city views. Enjoy three pools, bike riding, stand-up paddleboarding, epic dining, and tons of activities - from sailing to whale watching! Enter for your chance to win a two-night stay in a Studio Suite at the Sheraton San Diego Hotel & Marina,* dinner for 4 at Rumorosa, and a 2-hour paddleboard rental for a family of 4 from SD Adventures. Contest ends Jan. 30, 2024 * Subject to availability, black-out dates apply.

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January 2024 • SanDiegofamily.com • 7

Bring the World to Your Home

Host an international student with Education First.

Learn more here.

www.ef.edu/host-family

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Editorial Publisher/Editor in Chief Sharon Bay sharon@SanDiegoFamily.com Managing Editor Lisa Gipson editor@SanDiegoFamily.com Calendar Editor Linda Bay events@SanDiegoFamily.com Editorial/Administrative Assistant Adrienne Sigeti family@SanDiegoFamily.com

ING TH M CO MON IS TH

Design Graphic Design Rik Thiesfeld rik@SanDiegoFamily.com Cover photo: Envato Elements

Editorial Guidelines Find editorial guidelines at SanDiegoFamily.com (“Editorial” at the bottom of the home page).

Submission does not guarantee publication.

We reserve the right to edit all submissions.

“Exquisitely beautiful. An Extraordinary Experience for Us and the Children.”

—Cate Blanchett, Academy Award Winner

“If you want to teach your kids the importance of hard work, dedication, and persistence, Shen Yun is a living example.”

—Lisa Tate, feature writer

“Entertainment of the highest order.

An exemplary display of excellence.”

—Stage Whispers

Embark on a mesmerizing journey through time and space, brimming with exhilarating action, delightful humor, and timeless beauty.

Immerse yourself in an experience designed to uplift your spirit and resonate profoundly with your heart.

Distribution Locations Pick up a free copy of this month’s issue at Albertsons, select Vons and CVS stores and select public libraries throughout the county.

COVER

KIDS SAN DIEGO FAMILY

Ou t &Abou t

San Diego with Kids!

A Must See! Get Tickets Today from Official Site: JAN 16–18 (Tue-Thu) California Center for the Arts, Escondido

JAN 19–21 (Fri-Sun) San Diego Civic Theatre

8 • SanDiegofamily.com • January 2024

ShenYun.com/SD 1.888.973.7469 Walk-in Tickets Avail.

San Diego

Babiesand Toddlers

SanDiegofamily.com Making Breakthroughs Possible

Business Business Manager Larry Bay larry@SanDiegoFamily.com Marketing Director Michele Hancock michele@SanDiegoFamily.com Accounting family@SanDiegoFamily.com Circulation Sharon Bay sharon@SanDiegoFamily.com

Kids | Teens | Adults

IMPROVE FOCUS

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Printing Publication Printers Corp.

CONFIDENCE

Advertising/Marketing

REGULATION

Connect your business to families throughout San Diego County!

Advertising/Marketing Representatives

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Tony Andrews 619-685-6977 • tony2018@SanDiegoFamily.com Point Loma, Pacific Beach, La Jolla, North County Coastal Giovanni Baldan 619-685-6987 • giovanni@SanDiegoFamily.com South Bay, San Diego Downtown, Uptown

• Children ages 9 months to 6 years • Proven Montessori Method and Philosophy • Learning through hands-on experience • Integrated secular and Judaic curriculum • Bilingual Program • Skilled teachers, trained in early childhood development • Secured, state-of-the-art facilities

Classes are filling up quickly!

For more information, contact us at

619-685-6970 • family@SanDiegoFamily.com All other areas San Diego Family Magazine is published monthly

by San Diego Family Magazine LLC. Copyright 2024. All rights reserved. Reproduction in whole or in part without permission is prohibited.

Opinions expressed by contributors are not necessarily the opinions of this publication.

Jewish Montessori Preschool in La Jolla

(858) 452-3030

San Diego I Chula Vista I Encinitas

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or info@bethmontessori.com Beth Montessori adheres to the principles of Association Montessori International (AMI)

8660 Gilman Drive, La Jolla, CA 92037

Fax (858) 777-9199

www.bethmontessori.com

Mission Bay Montessori Academy

Open House for Preschool - Elementary January 25th and March 7th, 3:30 – 5:00 p.m.

Member of

Distribution Audited by

You will have the opportunity to:

Mission Bay Montessori Academy Educating students 2 years old through 6th grade since 1968

• Meet our seasoned teachers • Visit our classrooms • Explore our spacious campus • Ask questions • Review the curriculum • Learn about our Montessori approach Please join us for an Open House 2640 Soderblom Avenue, San Diego, CA 92122 Learn more about the amazing learning experience at MBMA! For more information, please visit www.mbmacademy.com

Plan Now for the New School Year!

January 2024 • SanDiegofamily.com • 9

Publisher’s Letter

Our San Diego

Families

Happy New Year to All of You! The beginning of a new year is a time to dream and have aspirations. Start by having each family member visualize what they would like to do in 2024, then make vision boards— individual boards and one for the whole family. Get instructions for this fun project on page 22.

Maybe you’ve included good health on your vision board. Get ideas on how to be active and healthy on page 16. One tip is to eat 30 plants per week—30 different fruits and vegetables is a big variety of foods, including grains. It doesn’t mean eating carrots three times a week. This is a new idea and presents a challenge for me!

Are you concerned about the amount of time your family spends on technology? On page 24, read how putting phones and video games away helps bring your family closer and makes a big difference in family relationships. Parents, remember to be good role models. Discover ways to strengthen family bonds in this month’s Parenting with Purpose article.

Winter time might make you feel down. Have you heard of SAD (Seasonal Affective Disorder)? Read about it, and ways to make SAD more manageable, on page 14. Try to get out in nature; it makes a difference.

I would like to pass along a saying I have on the bottom of my emails, borrowed from a Rotarian friend: Stay healthy and when FEAR comes into your mind, turn it around to F - Family, Faith, Flexibility; E - Exercise, Education; A - Attitude, Activity; R – Reassurance, Reading. Try it every day for a great new year and stay healthy.

sharon@sandiegofamily.com

Main Office: 1475 Sixth Avenue, Fifth Floor, San Diego, CA 92101 Phone: 619-685-6970 Fax: 619-685-6978 Email: family@SanDiegoFamily.com Mission Statement To enhance the quality of life for San Diego County families by providing information and resources that support the importance and pleasure of parenting.

10 • SanDiegofamily.com • January 2024

Thank you to these local families who responded to our Facebook Moms Group requests for “active family” photos.

After spending the last couple years in training and on deployment, Monique Ellis and daughter Olivia (8) of San Marcos find joy exploring sights close to home.

Here they are on a paddle boat at a Lake Poway Family Campout. It was a hot day, so they took advantage of cold treats available in the snack shop.

During a road trip to Yellowstone and the Grand Tetons, Troy and Tammy Anderson of Rancho Peñasquitos took a quick detour with sons Owen (15) and Ryan (11) to go river rafting on the Gallatin River in Montana. They also went river rafting on the Snake River in Wyoming (on the same trip)!

While exploring Annie’s Canyon, the Wallace sisters of Fallbrook (Eliza, 6; Annabelle, 4; Liana, 9; Juliet, 8) take a minute to “strike a pose” for parents Stephanie and Barry. Below is the whole family after they hiked to the top of the canyon.

Discover

the World of

Montessori “A Montessori Student is a Future Citizen of the World”

BETH MONTESSORI Infants/Toddler/Preschool/Kindergarten Lic. # 376700496

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ENCINITAS COUNTRY DAY SCHOOL Preschool/Elementary/Middle

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Two Locations in Encinitas Encinitas

2640 Soderblom Ave., San Diego 92122 La Jolla, Pacific Beach, University City

Lic. #372005943

760-942-1111 www.ecdschools.org

Lic. #372005444 • AMS Affiliated School

858-457-5895 www.mbmacademy.com

January 2024 • SanDiegofamily.com • 11

Short & Sweet

Lisa Gipson Christmas Tree Recycling Wondering where to recycle your Christmas tree? Visit www.wastefreesd.org for information and drop-off locations.

Kick off the New Year at a California State Park California State Parks are encouraging families to experience natural and cultural outdoor resources with a seasoned guide for First Day Hikes (Jan. 1, 2024). Nature has been proven to boost mood and make people feel healthy (read more about this on page 14). Whether you are an experienced outdoor enthusiast or a new one, consider enjoying the fresh air and beautiful views at Torrey Pines Natural Reserve, Palomar Mountain or Anza-Borrego Desert.

Learn more at www.parks.ca.gov/?page_id=30737.

Looking for inspiration for family togetherness? Pick up a copy of Play Together, written by local author Laura Haver, who is also a play advocate, life coach, speaker and mom of two boys. Her book features over 60 games and activities for parents and children (ages 3–12) that promote happiness, creativity, communication, movement, family connection and more. Most games are screen-free and can be played in under 10 minutes!

Are you OK? If there’s a young person in your life (ages 12–17) who seems to be struggling or feeling alone, consider gifting a copy of Where to Start: A survival guide to anxiety, depression and other mental health challenges, written by Mental Health America (illustrated by Gemma Correll).

It is full of clear, honest information, worksheets, tips on how to talk about mental health, resources and more. If there is an immediate need for help, call 911 or the San Diego Access & Crisis Line at 1-888-724-7240.

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12 • SanDiegofamily.com • January 2024

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Sandi Schwartz

How

San Diegans have some of the best

Helps

What Exactly Are the Winter Blues?

Nature

Beat the Winter

Blues 14 • SanDiegofamily.com • January 2024

weather in the country, but they are not immune to winter blues. While some people love snow trips and bundling up in warm clothes, others dread cooler weather and shorter days. Winter can cause people to feel down in the dumps or depressed—even in San Diego. It’s important to recognize and understand what is going on in order to help families and loved ones who may need extra support during the winter season.

Seasonal Affective Disorder, or SAD, is a form of depression related to changes in season. The most common type occurs during winter, so it’s often referred to as winter blues, but some people experience SAD with other seasonal changes as well.

Typical symptoms of SAD can include: • Fatigue • Difficulty getting up in the morning • Craving carbohydrates or sugar • Irritability and moodiness • Increased crying • Difficulty concentrating • Sadness and depression • Loss of interest in activities formerly enjoyed • Low self-esteem Experts aren’t sure what triggers SAD, but theories include environmental factors such as less sunlight, the change in the intensity of light exposure and shorter days. Serotonin levels—which help regulate mood—have also been shown to shift with the seasons and may be linked to SAD.

How Nature Helps A great way to help manage winter sadness is spending time in and around nature. This is when it helps to live in San Diego, where the weather is much more cooperative than areas in the north where snow, rain and freezing temperatures are prevalent.

Spending time outdoors and in natural sunlight is good for overall health and well-being. It has a calming effect when experiencing stress or anxiety, boosts mood when feeling down and improves sleep. Spending time in nature also makes people feel more compassionate and connected to others and the local community. Simple ways to spend time outdoors (even during a San Diego winter) include taking a walk, bike riding and hiking.

Bring Nature Inside For those who are unable to spend much time outside, try capturing the essence of nature through images, sounds and plants by bringing nature indoors. Families can also watch nature shows, movies and documentaries together.

Nature Imagery. Researchers in the Netherlands discovered that just looking at images of nature can reduce stress. Scientists observed brain activity using magnetic resonance imaging (MRI) and discovered that when people viewed scenes from the natural environment, the parts of their brain associated with empathy and love lit up. So, surround yourself with aweinspiring photos, paintings and images of nature.

• Collect gorgeous pieces from famous photographers like Ansel Adams and Philip Hyde.

• Start a family hobby of taking

pictures of nature and display them throughout the house.

• Hang out in spots with large windows and skylights to allow more natural light in.

Nature Sounds. Listening to nature can help calm nerves and improve mood. It is also soothing to listen to at bedtime. One study found that people who listened to ocean waves had significantly lower muscle tension, heart rates and stress than those who didn’t. The best sounds are those that provide a sense of natural surroundings and mimic biorhythms of an ecosystem like a forest. Keep in mind that loud chirping and croaking likely will not produce the same calming effect as the slow, rhythmic sounds of water.

Plants. Everyone knows that flowers cheer people up. Research done in hospitals, offices and schools has consistently found that even a single plant in a room can significantly improve mood and boost healing.

• Display plants and colorful flowers throughout the house.

• Start an indoor garden of herbs or flowers. If space is limited, try a countertop hydroponic garden.

More Ways to Experience Nature • Head to your favorite neighborhood park or local beach.

• Visit one of San Diego’s many nature sanctuaries such as Birch Aquarium, Tijuana River Valley Regional Park, San Elijo Lagoon, San Diego Botanic Garden, Mission Trails Regional Park or Balboa Park.

• Go on San Diego Family’s Nature

Walk Scavenger Hunt. Print it free at www.sandiegofamily.com/ things-to-do/out-about/naturescavenger-hunt-for-kids.

• Create a nature journal.

Find instructions at www.sandiegofamily.com/forthe-kids/crafts-for-kids/naturejournal-for-kids.

Read our article “24 Ways to Connect with Nature in San Diego” for more ideas. www.sandiegofamily.com/thingsto-do/out-about/connect-withnature-san-diego

When it’s Time to Get Help Sometimes SAD is more serious and starts to impact daily life. You may notice your child, parent or another loved one crying frequently, withdrawing from activities they used to enjoy or other symptoms (see list at beginning of article).

If you observe changes like this, it’s important to seek help from a licensed therapist or mental health professional who can assess the situation, provide feedback and help develop an action plan. Be sure to note whether the symptoms fluctuate with the season and weather. If you don’t have a mental health professional, start by calling the San Diego Access & Crisis Line at 888-724-7240 or visit www.211sandiego.org/healthwellness/mental-health-services for more information and resources. v Sandi Schwartz is a freelance journalist, mother of two and the author of “Finding Ecohappiness: Fun Nature Activities to Help Your Kids Feel Happier and Calmer.”

January 2024 • SanDiegofamily.com • 15

Pam Molnar

Challenge Yourself Practical ways to be healthier in 2024

Author and motivational speaker

Jim Rohn said, “Your life does not get better by chance. It gets better by change.” Yet, it’s not uncommon for people to think they can continue making unhealthy choices without consequences. Challenge yourself this month: Make 2024 the year you prioritize health.

Here are very doable (and maybe even fun) health “challenges” and apps to help track progress. Choose two or three or do them all. Get the whole family involved!

Improve Sleep According to the Sleep Foundation, adults should have at least seven hours of sleep each night. For kids, it’s around 10 hours, depending on age (check here: www.sleepfoundation.org/childrenand-sleep/how-much-sleep-do-kidsneed). A good night’s rest helps boost immune system, improves cognitive and mental health and lowers risk for serious health problems in adults such as heart disease.

If you’re not getting seven hours, challenge yourself to add 15 minutes more each night until you reach the goal. If you have trouble falling (or staying) asleep, avoid caffeine and alcohol close to bedtime, disconnect electronic devices and adjust the temperature to make the room cooler.

Apps that promote better sleep: • Stella Sleep • Headspace • Calm

16 • SanDiegofamily.com • January 2024

10,000 Steps

Eat 30 Plants a Week

Walking 10,000 steps is the equivalent of approximately five miles. That sounds like a huge undertaking, but the Mayo Clinic reports that most adults take 3,000–4,000 steps just doing things around the house and at work.

While everyone’s pace is different, a 30-minute walk is roughly 2,000–3,000 steps. If you’re not already making time for walks, start with a 20-minute walk with the dog or a friend and expand on it until you get to 10,000 steps.

Thirty different plants a week probably sounds impossible. Yes, it is a challenge, but it’s doable. It equates to fewer than five a day. Eating a variety of plants creates a more diverse gut biome, which helps fight disease and infection and properly digest food. The good news is that plants also include beans, grains and nuts. But to create diversity in your diet and reap the benefits of this challenge, you can only count each plant once (if you eat carrots three times a week, that counts as one).

Apps with unique features that also track progress: • Charity Miles • Map My Walk

Apps that offer recipes and tracking: • Food Monster • Eat Five

Get Outside Drink (and eat) More Water We all know water is good for us, but how much is enough? According to the Mayo Clinic, eight cups of water a day is a reasonable goal. But the U.S. National Academies of Sciences, Engineering, and Medicine suggests that more daily fluid intake is needed for healthy adults. In addition to the daily eight glasses, eat vegetables (celery, cucumber, spinach, zucchini) and fruits (strawberries, watermelon, oranges) with high water content. Fruit and vegetable juices, milk and herbal teas are also sources of hydration.

Apps that keep you on track: • Waterllama • Daily Water

There is a challenge called 1000 Hours Outside, suggesting people spend 1,000 hours outdoors in a year’s time.

It was created to counteract screen time because some children spend 1,200 hours a year in front of screens!

One thousand hours a year equates to under three hours a day or 19 hours a week. If that seems like too much, why not challenge your family to an equal amount of screen hours to outdoor hours?

Apps to help track time spent outdoors: • 1000 Hours Outside • NatureDose

Digital Detox Challenge Americans average more than four hours per day on mobile devices (and a whopping seven hours a day on screens in general). Do you know how much time you spend on your phone every day? To check your screen time report on an iPhone: Open Settings > Screen Time > See All Activity. On an Android: Open Settings > Digital Wellbeing & parental controls. OK, it’s time for a detox. It’s probably unrealistic to go cold turkey, but could you challenge yourself to cut usage in half for a period of time? Consider removing social media apps from your phone to support the cause.

Apps that help set limits: • Offscreen • Opal • Roots

Dry January Did you drink more than usual this holiday season? Moderate alcohol drinking is defined as two or fewer daily drinks for men and one or fewer daily drinks for women per the Centers for Disease Control and Prevention (CDC). Dry January is a public health initiative launched by Alcohol Change UK, challenging people to give up alcohol for 31 days. People who have successfully completed the challenge report better sleep and weight loss, among other things.

Apps that support and track progress: • Try Dry • Drinker’s Helper

v Pam Molnar is a freelance writer and mother of three who strives to make her health a priority.

January 2024 • SanDiegofamily.com • 17

Cherie Gough

What’s the BUZZ: Are energy drinks safe for kids?

Perhaps you saw in the news recently

that Panera has been charged with two deaths associated with a drink on their menu called Charged Lemonade. While there were likely special circumstances in those cases, it is, understandably, raising questions (again) about the safety of energy drinks. It’s important to understand that energy drinks contain a lot of caffeine and, depending on age, the American Academy of Pediatrics (AAP) either recommends no caffeine at all or a very limited amount.

Read on for details.

What’s all the buzz about?

According to the National Center for Complementary and Integrative Health (NCCIH), energy drinks are obviously meant to increase energy, but also claim to enhance mental alertness and physical performance.

Marketing of the $85 billion (in 2021) global energy drink industry and widespread availability are partly to blame. Companies often report they

18 • SanDiegofamily.com • January 2024

don’t market to youth, but catchy slogans, attractive packaging and ads that feature top-performing athletes say otherwise. It’s no wonder that youth consume energy drinks with the hope of improved health, productivity and performance. Partnering with fast food restaurants means easy access at the drive-thru (Sonic and Jack in the Box).

“Since the drinks are widely available, they seem perfectly acceptable,” says Nicole Cruz, a registered dietitian. “The advertising is hypocritical and dangerous.” Cruz also points out the pressure young people feel to achieve in academics and extracurricular activities in order to be accepted into college.

Are energy drinks safe?

The safety of energy drinks depends on age, personal health and the amount of caffeine consumed.

• The Food and Drug Administration says healthy adults can safely consume 400 mg of caffeine a day.

• The AAP strongly discourages any caffeine consumption for kids under the age of 12, citing concerns about the effects on developing neurologic and cardiovascular systems and the risk of physical dependence.

• The AAP says adolescents ages 12–18 should limit caffeine intake to less than 100 mg daily.

Cruz is concerned that there is easy access to an unregulated substance for such a susceptible group (young people who are coming into themselves and trying to achieve under pressure).

“The decision-making part of their brains are still developing, and the effects are detrimental,” she says.

She’s not alone in her concern. Other experts agree that energy drinks and youth are a bad combination.

Some concerns include anxiety, hyperactivity, inattention, increased risk of weight gain, cavities, diabetes, poor sleep and heart health.

How much caffeine do energy drinks contain?

Most energy shots and energy drinks contain 70 mg to 240 mg caffeine.

“There’s no requirement to include the amount of caffeine on [energy drink] labels, so the actual caffeine content may not be clear,” says Cruz. She points out that some energy drinks also add guarana (a plant extract containing a high concentration of caffeine) and stimulants like ginseng and green tea to intensify effects and make them last longer. For reference, here is a caffeine comparison of some popular drinks:

12 oz new Gatorade “Fast Twitch” 200 mg Regular Gatorade none

Are there age limits on purchasing energy drinks?

There are no federal age requirements to buy energy drinks in the U.S., but some areas have implemented their own local restrictions. For example, in Suffolk County (NY) selling energy drinks to individuals under 18 is prohibited. In addition, grassroots bills have sprung up in multiple states following high profile teen deaths associated with consumption of energy drinks.

Note: Mixing Energy Drinks with Alcohol The Centers for Disease Control reports that people ages 15–23 who mix energy drinks with alcohol are four times more likely to binge drink at high intensity (consume six or more drinks

Celebrating 54 years

12 oz can Red Bull 111 mg

Panera Charged Lemonade (20 oz) 158 mg; (30 oz) – 390 mg

• If you have questions about the health of your kids, talk to your pediatrician.

• Encourage kids and other family members to hydrate with water.

• Most importantly, talk to your kids, teens and college students about the potential health risks of energy drinks. They may not know the recommended limitations.

Learn more at www.health.com/areenergy-drinks-healthy-7546381. v Cherie Gough is a freelance writer and mom of two living in San Diego’s East County.

• Peace of Mind • Confidence • Great Exercise • So much FUN!

2 oz bottle 5-Hour Energy shot (regular strength) 200 mg; (extra strength) 230 mg

12 oz Celsius 200 mg

• Using reliable sources, become informed.

SWIM SCHOOL

8 oz cup coffee about 100 mg

“A learning environment that balances the physical, cognitive, creative, social & emotional needs of your child.”

Scheduling Tours for the 2024-2025 School Year

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16 oz can Monster (two servings) 163 mg

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12 oz can cola about 32 mg caffeine

Starbucks Latte (grande) 150 mg

per episode) than those who do not mix energy drinks with alcohol. And contrary to popular belief, consuming energy drinks does not “sober you up” or reduce impairment from alcohol consumption.

Visit our website www.delmarhillsnurseryschool.com

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13692 Mango Drive, Del Mar

Leaders in Early Childhood Education Since 1970

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Energy drink effects last up to eight hours, negatively impacting sleep, learning and memory. “Those who regularly rely on these drinks for energy end up more tired and exhausted,” says Cruz. “When used as a pick-me-up, energy drinks can become part of a habitual cycle that can lead to irritability and anxiety.” As most people know, poor sleep also weakens the body’s immune system.

According to NCCIH, large amounts of caffeine may cause serious heart and blood vessel problems, such as heart rhythm disturbances and increases in heart rate and blood pressure.

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w w w.aquapros.org January 2024 • SanDiegofamily.com • 19

Head of the Class: Educational insights from local administrators

Head of the Class

Sponsored Content If you’re considering a change to your child’s learning environment, reach out to these local schools and administrators who can help navigate that path and determine the best fit for your family.

Mission Bay Montessori Academy has been educating children from Preschool 6th grade since 1968. Our Montessori hands-on approach instills a lifelong love of learning while developing social skills, emotional awareness, and independence. In addition to our strong language arts and math programs, our curriculum offers diverse enrichment classes integrated into our weekly curriculum with Chinese, Spanish, Art, Computers, Science, Music, Accelerated Math and P.E. We invite you to visit MBMA!

Miss Caroline Rose Caroline Rose, our Director, comes full circle as she was a Pre-Kindergartner at Del Mar Hills Nursery School, graduating in 1995! She began teaching at Del Mar Hills Nursery School after graduating from UCLA in 2011.

20 • SanDiegofamily.com • January 2024

Open House for Preschool - Elementary January 25th and March 7th 3:30 – 5 p.m.

Email info@mbmacademy.com to schedule a tour.

Ms. Tamara Goodwin, M.Ed School Principal Mission Bay Montessori Academy

Phone: (858) 457-5895 Email: tgoodwin@mbmacademy.com 2640 Soderblom Avenue San Diego, CA 92122

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“Within the child lies the fate of the future.”

– Maria Montessori

The school combines the philosophies of Friedrich Froebel, Reggio Emilia, Maria Montessori, and Orff Schulwerk.

Owner Polly Trump has always been inspired to improve the quality of the curriculum and environment, and has attended two study tours in Reggio Emilia, Italy, the Graduate School of Design at Harvard University, Institute for Child Care Design; and collaborated with educators worldwide at the Working Forum on Nature Education. Polly began her career at Del Mar Hills Nursery School in 1977 as a teacher’s aide and was mentored by the founder of the school, Ursula Waddell.

Ursula built the educational foundation of the school upon the elements of Froebel (1782-1852), founder of Kindergarten, and graduated from the Froebel Seminar in Kassel, Germany in 1953.

Polly Trump took ownership of the school in 1997 and is thrilled to have one of her previous students as the Director!

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13692 Mango Drive, Del Mar Visit our website

www.delmarhillsnurseryschool.com Lic.# 376600498

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Head of the Class

Alonso Nuñez is the executive director, and lead instructor of San Diego’s Little Fish Comic Book Studio, a nonprofit comic art studio and advocacy group. His work focuses on the continued placement and use of comics and comic-based curricula in schools and organizations. Alonso was a judge for the Will Eisner Comic Industry Awards in 2021, the most prestigious awards given for comics and graphic novels. He is currently working on his first fulllength graphic novel, Hatchepsut.

An innovative UTK-12 public school in East Village developing students who are active, creative, empathetic, confident, and ready to lead. Students solve real world problems and experience daily enrichment including PE, STEAM, Design and Visual Arts, and Performing Arts. Enrollment is now open for 2024-25. Priority applications for our lottery are due by February 28! Accepting age 4 by Sept. 1, 2024 for UTK.

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Be sure to pick up the Februar y issue of

San Diego Family Magazine next month, featuring the annual Spring Education Guide!

2024 Tomas Family Mag v3.pdf

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January 2024 • SanDiegofamily.com • 21

Dream

Tiffany Doerr Guerzon

Big How to create family vision boards

A vision board (or dream board)

is a collection of images that represent goals and dreams for the future. These collages aren’t just fun to look at; they also function as visualization tools.

Visualization, or imagining an activity, is a powerful exercise that helps people see and strive for dreams or goals without even thinking about it.

Creating vision boards together as a family can be a fun, inspiring activity. Not only will the project spark meaningful discussion, it also encourages goal setting as individuals and as a family unit.

For individual boards, consider using file folders or sheets of cardstock as a base. For a family board, a large poster board works best if you have the space to display it.

Supplies Paper and pens Poster board, file folders or 8”x 11” cardstock Variety of magazines to cut images and words from Scissors Glue sticks Markers Start by setting the scene. Ask everyone to put away phones and other electronics. Gather around a table

22 • SanDiegofamily.com • January 2024

Photo cour tesy of Alyssa Nava

and have supplies handy. Consider playing music to set the mood for brainstorming and imagination.

Directions 1. Brainstorm. Hand out paper and pencils and ask family members to jot down short-term and long-term goals they have for the upcoming year and beyond. It might help to categorize them into different areas of life (school, work, health, relationships, spiritual, fun, etc.). Talk about it as a family to get the juices flowing.

Try to be specific. For example, instead of writing “improve health,” choose an

panich

action such as “drink one extra glass of water each day” or “take a walk three times a week.” For relationships, maybe the kids want to spend more time with friends or schedule a family game night every month. Couples might consider a weekly date night.

Other ideas might include get better grades, learn to paint or play soccer, take a trip, keep a gratitude journal or become a veterinarian. Imagination is the only limitation!

Don’t tell kids what goals to choose.

Ask them questions if they need help getting started, but kids need to choose their own goals and dreams for a vision board to work.

6-8 Academy

2. Start crafting. Once everyone has their list, start looking for images that represent those goals and dreams. Flip through magazines and cut out images, words or phrases that appeal to you. A beach image is a great reminder that you’d like to travel to Hawaii. Be sure to have kids’ magazines available. You can also browse images online and print them out.

3. Build the board. Arrange images and words on the cardstock as desired. Using a glue stick, paste your images down.

Use markers to add color or more words.

Be sure to write the date on the back of each board. It’s fun to look back on what you wanted in the past.

4. Work together. Once everyone has created their own boards, consider doing a family vision board. If you have space to display it, use a larger base such as a poster board (or a poster board cut in half). Follow the same steps as the personal boards, but consider everyone’s input. This is a fun way to collaborate and discover what every family member wants to do or achieve in the coming year.

5. Display your work. Be sure to place the boards where they will be seen daily. Personal boards could go on a nightstand, on a bedroom wall or near the bathroom mirror. Make sure the family board is in a central location where everyone will see it. v

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Tiffany Guerzon is a freelance writer.

January 2024 • SanDiegofamily.com • 23

Parenting with Purpose

Jody Lee Cates

Make time to power down to

Strengthen Family Bonds A family of four recently caught

my eye at the beach. Lying side by side on a blanket under a cloudless sky, with sand toys and a picnic basket carefully laid out, this family had the makings of a perfect San Diego day. But something was off. None of them were captivated by the beckoning waves or ideal sandcastle-building conditions.

With heads bent and eyes glued to four individual smartphones, whatever was happening on their devices had hijacked their time together.

The constant, steady presence of technology is everywhere and it’s here to stay. We tell ourselves it’s a tool for staying connected—and to some degree, it is. But if not managed properly, technology can have devastating long-term consequences, interrupting togetherness and disconnecting us from

24 • SanDiegofamily.com • January 2024

the people we care about most. Here’s how to keep technology from ruining family relationships.

How We Got Here The lines between work, school and home life continue to blur as technology powers everything from working remotely and retrieving homework assignments to scheduling family appointments. Constant connection is the new norm, so it makes sense that smartphones are rarely out of reach. It’s not uncommon to pick up a call or check messages right in the middle of a conversation. Who among us hasn’t said, “Sorry, this is important,” while holding up a finger to indicate you’ll make it quick?

It’s true that using screens to entertain is easier for parents than

wrangling a toddler through the grocery store or asking her to sit quietly in a restaurant. It feels harmless— there’s plenty of great educational content kids can watch. And sometimes parents just need a minute to complete a task, a thought or (let’s face it) to check phones.

While there’s no denying that technology is valuable and necessary, it’s a mistake to believe that constant connection to everything and everyone doesn’t come at a cost to our relationships.

What’s Happening Behind the Screens Sitting side by side on the sofa plugged into our screens is not the kind of quality time that relationships need

to deepen and grow. According to Catherine Steiner-Adair, EdD, therapist and author of The Big Disconnect, technology has changed the basic construct of relationships. “It has triangulated our connections with each other, becoming the ubiquitous third party in our conversations, sometimes connecting us, but often interrupting us and ultimately disconnecting us.”

Every time we choose technology over being fully present, we send a message that whatever is happening on our devices is more important than the people we’re with.

Children who repeatedly absorb this message learn to seek connection and affirmation elsewhere—often turning to more technology themselves. Over time, this pattern results in lower selfesteem, an inability to self-regulate emotions like boredom or loneliness, and ultimately, a distance between loved ones that isn’t easy to overcome.

Kids need uninterrupted family time to learn and grow. Especially important is eye contact, which researchers say is vital for emotional development. We’re far more likely to miss the opportunity for eye contact if we’re all looking at a screen while waiting for a meal at a restaurant (or waiting for anything at all). These moments for potential connection are moments we can’t get back.

For more on this topic, read “8 Simple Secrets of Happy Families” at www.sandiegofamily.com/parenting/ big-kid/8-simple-secrets-of-happyfamilies.

How to Tame Tech in Your Family Create a family philosophy around tech that prioritizes your values and sets boundaries for everyone, not just kids. Limiting screen time as a family helps children feel less like limits are a punishment, but are part of a healthy, balanced life that prioritizes face-toface relationships.

Model healthy habits that demonstrate what you value. If you’re always looking at your phone, kids learn that it must be interesting, fun and essential to look at, and they will follow suit. Putting down your device and giving each other undivided attention sends a powerful message about what matters.

Verbalize your feelings when tempted to reach for your phone; talk about alternatives to help children learn to identify feelings and healthy habits.

Say something like, “Waiting is hard.

Let’s play a game to pass the time,” to show kids how to connect during downtime moments. Ask each other silly questions, play a game or simply enjoy a few quiet minutes together.

Brainstorm how to develop a healthy, balanced, realistic approach to tech use as a family. Schedule no-tech or lowtech time to connect and play. Provide plenty of offline opportunities to spend time together doing things outdoors such as hiking, walking at the beach or playing at the park.

Power Down Technology to Power Up Your Family While technology keeps us connected to the world of work, school and entertainment, it turns our attention away from people who are present. It can disconnect us from the comfort, trust and security that come from strong family bonds.

“The one eternal and incontrovertible truth about families,” says Steiner-Adair, “is that children need their parents’ time and attention. Families thrive when parents have strong, healthy relationships with their children.”

When families set intentional guidelines around technology use (and follow through), they grow deep and lasting relationships where each member benefits from real-life loving connections. v Jody Lee Cates is a local mom and award-winning writer who blogs about healthy family relationships at www.jodyleecates.com.

Advanced Reservations Required

a new way to experience kelp

Hold Fast, an immersive art exhibition, explores local kelp forests and climate change through the lens of three local scientists and artists. Opens February 2024

January 2024 • SanDiegofamily.com • 25

Shen Yun

Breathtaking dance and music. Jan. 16–18 at the California Center for the Arts, Escondido, 340 N. Escondido Blvd. Jan. 19–21 at the San Diego Civic Theatre, 1100 Third Ave. Starting at $85. www.shenyun.com

Get Organized Month • Hobby Month • Walk Your Dog Month

JANUARY Don’t forget to call to confirm dates, times and admission prices.

monday | 1 New Year’s Day FREE First Day Hikes. California State Parks will participate in this nationalled effort that encourages individuals and families to experience the beautiful natural and cultural resources found in the outdoors with over 70 guided hikes taking place across the state. For a list of local hikes, visit www.parks.ca.gov/?page_ id=30737.

New Year’s Day Brunch Cruise. Start your new year in style with exceptional views of San Diego’s iconic skyline. 12–2 pm. $64–$80; 3 & under free. Pier 1 Hornblower Landing, 1800 N. Harbor Dr. www.cityexperiences.com Rady Children’s Ice Rink. Start the new year off by giving back to San Diego families dealing with childhood cancer.

Open daily through Jan. 7, 10 am–10 pm. $15–$20; includes skate rental and helmets.

26 • SanDiegofamily.com • January 2024

Still looking for last month’s events? Check out the digital edition of our December issue at SanDiegoFamily.com

Central Promenade, ARTS DISTRICT Liberty Station. www.rchicerink.org

includes skates. 5003 Willows Rd., Alpine. www.viejas.com

FREE “All That Jazz” Lightshow Spectacular. Experience the magic as The Del’s historic pine trees are draped in a spectacular light show with festive holiday jazz and snow flurries. Nightly every 30 minutes, 5–9 pm. Through Jan. 7. Hotel Del Coronado, 1500 Orange Ave. www.hoteldel.com

Peltzer Ice Rink. 8,400 sq. ft. of skating space. Through Jan. 7. $12–$18; skate & helmet rental, $2–$4. Peltzer Family Cellars, 40275 Calle Contento, Temecula. www.peltzerfarms.com

Skating by the Sea. Take a spin around Hotel del Coronado’s famous beachfront ice rink featuring stunning views of the Pacific and benefitting Make-A-Wish San Diego. Through Jan. 7. 1500 Orange Ave. www.hoteldel.com SeaWorld Christmas Celebration.

Stunning live shows, joyous entertainment and more. Through Jan. 7. SeaWorld, Interstate 5, exit SeaWorld Dr. www.seaworldsandiego.com Viejas Ice Skating Rink. Southern California’s largest outdoor ice rink.

Through Jan. 7, 3–10 pm. $20–$22;

Holidays at LEGOLAND. Holiday characters, 30-ft. LEGO Christmas tree, falling “snow” and more. Through Jan. 7. One LEGOLAND Dr., Carlsbad. www.legoland.com “Lightscape.” This one-mile walking trail features a California poppy-inspired display, an illuminated laser sky and more.

5–8:30 pm. $18–$29; under 3 free.

San Diego Botanic Garden, 300 Quail Gardens Dr., Encinitas. www.sdbg.org Jungle Bells. The Zoo will be aglow with holiday cheer and decorations, awe-inspiring views of wildlife and more.

Included with admission. San Diego Zoo, 2920 Zoo Dr. https://zoo.sandiegozoo.org/ jungle-bells

Calendar • January Ice Skating at Julian Farm & Orchard.

10 am–4 pm. $12–$18. Skate & helmet rental, $4 each. 4381 Julian Hwy. www.julianfarmandorchard.com FREE Holidays at the Del. The Del will razzle-dazzle with breathtaking lights and festive décor in emerald green, shimmering silver and gold, delicate pearls and velvet. 1500 Orange Ave., Coronado. www.hoteldel.com

CAREER

FOCUSED CAMPS Ages 9-16 Experience what it’s like to have an awesome career with animals!

FREE Sights and Sounds of Christmas. Visit the Mormon Battalion at Old Town San Diego and enjoy more than 130,000 lights and nativity scenes.

5–11 pm. 2510 Juan St. www.churchofjesuschrist.org/learn/locations/ mormon-battalion-historic-site-at-san-diego

tuesday | 2 Color in a New Light. Explore the science of color, light we can see, light we can’t see and darkness. Daily, 10 am–5 pm. Included with admission. $19.95– $24.95. Fleet Science Center, Balboa Park. www.fleetscience.org “Popnology.” Engage with science fiction technology such as driverless cars, robots, drones and yes, an exact replica of the famed DeLorean. Tues.–Sun., 10 am–5 pm. $12–$25; 5 & under free.

Comic-Con Museum, Balboa Park. www.comic-conmuseum.org

wednesday | 3 Winter Whale & Dolphin Watching.

Search for Gray Whales, dolphins, sea lions and more. Through April 16. 9:30 am–1 pm & 1:30–5 pm. $39–$52; 3 & under free. Pier Two, 970 N. Harbor Dr. www.cityexperiences.com

thursday | 4 UltraStar Discount Thursdays.

50% off all movie tickets and popcorn.

7510 Hazard Center Dr. Showtimes: www.ultrastarmovies.com Residents FREE Days at Balboa Park.

Park museums offer free admission Tuesdays on a rotating basis throughout the month to residents of the City and County of San Diego, and to active military personnel and their dependents.

Schedule: www.balboapark.org.

K - 8TH GRADE

AFTERSCHOOL PROGRAM

PROGRAMS/ACTIVITIES HOMEWORK HELP DAILY SNACKS SPORTS ART, STEM, AND MORE! *Contact your local Club for program cost *Scholarships available to qualified families

FFIND I N D YO U R CCLUB LU B AT W W. S DYO U T H . O R G YOUR AT W SDYOUTH.ORG

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January 2024 • SanDiegofamily.com • 27

Calendar • January friday | 5 PAW Patrol Live! “Heroes Unite.”

Interactive live stage show extravaganza jam-packed with action and fun for the whole family. Through Jan. 7. Starting at $25. San Diego Civic Theatre, 1100 Third Ave. www.sandiegotheatres.org Roar & Snore Safari. Experience a sleepover and observe the nighttime activities of wildlife and morning wildlife presentations. Today, tomorrow & Jan. 12–14; 4:15 pm until tomorrow, 9:30 am.

Starting at $160. Safari Park, 15500 San Pasqual Valley Rd., Escondido. www.sdzsafaripark.org San Diego Gulls Home Games. Tonight, tomorrow, Jan. 10, 12, 13 & 23. Pechanga Arena, 3500 Sports Arena Blvd. Tickets: www.sandiegogulls.com FREE First Friday Kids Crafts: Paper Animal Mask. 5–6 pm. Arts District in Liberty Station, 2590 Truxtun Rd. #106.

RSVP: www.sandiegocraft.org

sunday | 7 FREE Spreckels Organ Society Concerts. Sundays, 2–3 pm. Pavilion-Pan American Pl., Balboa Park. www.spreckelsorgan.org

tuesday | 9 “The Wiz.” A dynamite infusion of ballet, jazz and modern pop brings a whole new groove to easing on down the road.

Through Jan. 14. Starting at $39. San Diego Civic Theatre, 1100 Third Ave. www.broadwaysd.com

friday | 12 San Diego Rodeo. San Diego’s firstever rodeo showcasing the world’s top cowboys. Through Jan. 14. Petco Park.

Tickets: www.rodeosd.com Tomás and the Library Lady. This heartwarming tale celebrates the importance of access to literature and the power of imagination to transcend boundaries. Through Jan. 21. $20–$22.

Casa del Prado Theater, Balboa Park. www.juniortheatre.com FREE Winter Festival. Sled down the snow hill, roast s’mores, skate around the synthetic ice rink and more. Today, 5–9 pm & tomorrow, 3:30–8:30 pm.

Community Park, 13094 Civic Center Dr. www.poway.com

saturday | 13 Monster Jam. The legendary Grave Digger, mighty Megalodon and more show off crazy skills, massive stunts and all-out racing. Today, tomorrow & Jan. 27–28.

Starting at $25. Snapdragon Stadium, 2101 Stadium Way. www.monsterjam.com Kids Marathon Mile at LEGOLAND. Run, walk, skip or stroll through the park at this 1-mile fun run for kids of all ages and abilities. 7:45 am. $40. 1 LEGOLAND Dr., Carlsbad. www.inmotionevents.com

KPBS Kids Event: Dino Train. Discover the age of the dinosaurs and the amazing creatures who lived with them. 10 am–12 noon. $11.50. Free with admission. San Diego Children’s Discovery Museum, 320 N. Broadway, Escondido. www.sdcdm.org Elmo’s Furry Fun Fest. Each week a different furry friend hosts unique and exciting activities. Weekends through Mar. 10. Included with admission. Sesame Place, 2052 Entertainment Cir., Chula Vista. www.sesameplacesandiego.com

sunday | 14 FREE MLK Jr. Parade. Filled with dazzling floats, phenomenal high school bands, drill teams, colleges/universities, fraternities, sororities, churches, peace and youth organizations. 10 am–12 noon. Harbor Dr. www.sandiegoalphas.com/sdmlkweekend MLK 5K Walk/Fun Run. Walk, jog or run and celebrate MLK weekend in a healthy fashion with a scenic Embarcadero experience. 9:30 am. Harbor Dr. Register: www.runsignup.com/Race/CA/SanDiego/ AlphaFoundationMLK5KRunWalk Community Day at the Rink. Roller skating, live DJs, vendors, games, food and more.

12–6 pm. $5; includes entry, skates and protective gear. Ringer’s Roller Rink, 6060 Federal Blvd. www.ringersrollerrink.com Carlsbad Marathon, Half & 5K. Spectacular coastal marathon offering breathtaking views of the Pacific Ocean.

Marathon, 6:15 am; 5K, 6:45 am; half, 7:45 am. 2525 El Camino Real. Register: www.inmotionevents.com/event/carlsbadmarathon Science Club: Culinary Science.

Use household ingredients to conduct experiments to learn about chemical reactions, states of matter and acids and bases. Girls only: 10 am–12 noon; all scientists: 1–3 pm. $18. Fleet Science Center, Balboa Park. www.fleetscience.org

monday | 15 Martin Luther King, Jr. Day MLK Critter Camp. Meet a variety of amazing animals while learning why all critters are important to the environment and deserve compassion. Pre-K: 9 am–1 pm & K–6: 9 am–3 pm. $78–$98. Helen

28 • SanDiegofamily.com • January 2024

Calendar • January Woodward Animal Center, 6461 El Apajo, Rancho Santa Fe. www.animalcenter.org

thursday | 18 Disney on Ice “Frozen & Encanto.” Sing along to your favorite songs and celebrate the power of love and courage.Through Jan. 21. Starting at $20. Pechanga Arena, 3500 Sports Arena. www.disneyonice.com

friday | 19 Jurassic Quest. Walk with a larger-thanlife dinosaur herd, excavate fossils and more. Through Jan. 21. Fri., 12–8 pm, Sat., 9 am–8 pm, Sun, 9 am–7 pm. $22. Del Mar Fairgrounds, 2260 Jimmy Durante Blvd. https://tickets.jurassicquest.com/ sandiegoca2024/events/1ed5d9fd-03a8d152-5bea-621646b809fd

saturday | 20 LEGO Ninjago Weekends. Unleash your powers on LEGO NINJAGO The Ride, strike a pose with LEGO NINJAGO characters, and participate in ninja-themed activities.

Weekends through Feb. 19. Included with admission. LEGOLAND, One LEGOLAND Dr., Carlsbad. www.legoland.com Tidepooling Adventures. Explore local tide pools with a naturalist from Birch Aquarium. Sat. & Sun. through March. $25.

2300 Expedition Way. Advance registration required: www.aquarium.ucsd.edu Junior Science Club: LEGO Bricq Motion Madness. Create doing machines and learn about physics concepts. 9–10:30 am & 11 am–12:30 pm. $18. Fleet Science Center, Balboa Park. www.fleetscience.org

technology and a specially curated musical soundtrack create a cinematic multimedia experience. $21.99–$36.99. Through Apr. 4. Wyland Center, Del Mar Fairgrounds, 2260 Jimmy Durante Blvd. www.beyondvangogh.com/city/san-diego

Out &About

San Diego with Kids!

Discover awesome

wednesday | 31

attractions, secret spots

San Diego International Jewish Film Festival. Through Feb. 11. Lawrence Family Jewish Community Center, Jacobs Family Campus, 4126 Executive Dr., La Jolla. Schedule: www.lfjcc.org

and delightful destinations right here in San Diego!

FREE Family Bike Education Night.

Learn the rules of the road, current traffic laws, e-bike safety, helmets and more.

6 pm. Roosevelt Middle School Gym, 850 Sagewood Dr., Oceanside. www.cityofvista.com Want us to spread the news?

Email events@sandiegofamily.com and include the name of the event or activity, a brief description, event address, date, time, cost, contact number and website. Submission does not guarantee publication. Deadline for the March issue: Feb 1.

www.SanDiegoFamily.com/ things-to-do/out-about

GREAT PARTY PACKAGES!

• Birthdays • Scout Troops • Mommy Groups • Kid Camps • Bridal Parties

Come In, Relax & Enjoy Creating Liberty Station 2770 Historic Decatur Rd. Barracks 14 (619) 223-1339

Coming Soon!

4S Ranch location TBA

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Featured on

See website

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• No Age Limit • Drop-in or Reserve • No Studio Fees • Fast Turnaround

wednesday | 24 Farmers Insurance Open. The PGA Tour comes to San Diego. Through Jan. 27.

Torrey Pines Golf Course, La Jolla. Tickets: www.farmersinsuranceopen.com

Serving the San Diego Community since 1987!

Beyond Van Gogh: The Immersive Experience. Cutting-edge projection

ACADEMY

ARTS

OFFICIAL SCHOOL OF THE SCRIPPS BALLET THEATRE

Create Your Best Birthday Ever!

friday | 26 Circus Vargas. Featuring world-renowned performers, aerialists, acrobats and more.

Through Feb. 12. Starting at $25. North County Mall, 272 E. Via Rancho Pkwy., Escondido. www.circusvargas.com

SCRIPPS PERFORMING

Select Your Theme, We Provide the Rest!

Costumed Performance Makes the Birthday Child the Star of their Show!

Bir thday Par ties that DANCE! 858.586.7834

ScrippsBallet.com/Academy January 2024 • SanDiegofamily.com • 29

Eating well with

Plant-Based Meals It’s January, the start of a new year and, for some, the promise (or hope) of making different choices about food. If cutting back on meat (even part-time) is part of your plan, you’ll appreciate The Complete Plant Based Cookbook

by America’s Test Kitchen (ATK). The book is not new, but the 500 recipes for noodle bowls, salads, vegetable dishes, sandwiches, soups (and more) have been tested and approved by ATK experts, creating an inspiring “recipe” for eating well without meat.

Udon Noodles with Mustard Greens and Shiitake-Ginger Sauce The spicy bite of mustard greens and rustic chew of udon noodles make a great partnership that’s delicate, but filling.

Udon are fat noodles made of wheat flour that are sold dried or semi-dried. Since they’re starchy and a bit sweet, they stand up well to savory sauces, like the aromatic and flavorful broth in this recipe, featuring shiitake mushrooms, mirin, rice vinegar and other delicious Asian pantry staples.

You’ll love this comforting dish on a chilly winter evening— or any regular weekday.

Find both of these recipes (from the cookbook) at www.sandiegofamily.com/ things-to-do/dining-andrecipes.

Creamy Cashew Mac and Cheese ATK chefs went on a mission to craft an irresistible version of homestyle stovetop mac and cheese that didn’t require cheese. Say what? You read that right. Their winning formula is a mixture of cashews, cauliflower and plantbased milk, simmered together and blended until smooth, which makes a decadent-tasting sauce. Funky nutritional yeast, when combined with mustard powder for bite, tomato paste for sweetness, and vinegar for tang, gives the dish a surprising, remarkable cheesy flavor. You have to try it to believe it!

30 • SanDiegofamily.com • January 2024

For ideas on how to have a healthier diet (but not quit meat completely), read our article “Confessions of a Weekday Vegan” at www.sandiegofamily.com/things-to-do/ dining-and-recipes/confessions-of-aweekday-vegan.

Teach skills early: Independence breeds confidence and happiness.

“I did it” or “all by myself” is the refrain of the toddler years. It’s a time when children are insistently eager to become independent.

In Montessori, we make it easy for children to learn skills that feed their will to do things by themselves. With the dressing frames, children learn to button their clothes: it’s easier to button two matched sides of fabric, held on a frame, on a flat table, than to button a jacket.

By isolating the difficulty—enabling children to focus on one skill at a time—and with caring support from skilled teachers, Montessori toddlers learn to dress themselves, preschoolers bake, elementary students organize their own Going Out excursions, and middle school students create the school’s yearbook.

Children who experience themselves as capable and powerful develop real self-confidence and the can-do attitude they need to joyfully conquer their world.

Watch videos of independence in action and discover how LePort Montessori enables children to thrive as confident, happy young people.

Learn more at leport.com/go/independence INFANT - 6TH GRADE

SOLANA BEACH

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