Page 76 – Ottawa Mommy Club

Fun in the Summer Sun at Calypso Theme Waterpark

Travel

Pieces of Me

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July 24, 2014

Fun in the Summer Sun at Calypso Theme Waterpark

It is summertime, it’s hot. And the wading pool in the backyard is just not cutting it for your little ones. What should you do? Solution: Calypso Theme Waterpark!

My family was excited to be going to Calypso. Before our visit to the park, I showed them all of the slides and the different areas that Calypso had to offer its guests. There are 35 heated state-of-the-art slides for us bigger kids to choose from, and the kids were excited about the different attractions and themed areas for them to play at for the day. There are over 100 acres for us to explore, so we knew we would have a good time while we were there. Some were more excited than others. My younger daughter was so excited to go, that she kept rushing us out the door so we could start having fun at the park. As you can see below, she is anxious to get going.

Once we entered the park, our first stop was to Calypso Palace, the park’s wave pool. We challenged the crashing waves this pool delivered by jumping and swimming into the waves. We liked that there were so many lifeguards on duty looking out for swimmers while we were at this part of the park. The waves are high in some spots, and they could move you around the pool if you are not careful. Throughout the park, Calypso has over 125 life guards and 50 slide attendants to help visitors be safer while they are having fun.

We then decided to take a break and dry off by one of the many picnic areas around the park. We chose the area around Calypso Palace to do this. It was great to be able to have a place to rest our caravan of items down in a shaded area wherever we went at Calypso. We also brought extra towels and blankets just in case we were not able to find an umbrella-shaded picnic table. Since we were a bit snacky, we decided to partake in the picnic lunch we brought with us. For those who wanted to improve on their tan, there were also benches and lounge chairs set up in various spots around Calypso, along with the Hawaiian Beach Bar, where people can sun bathe and even get in a game of beach volleyball!

Our next stop was to the Zoo Lagoon, Calypso’s designated children’s area. There were so many things for little ones to do here!

While my son was content to look at the water but not be in it, my daughter, now named Dolphin after today’s trip to Calypso had a marvelous time trying out all of the mini slides and other water activities available in this area.

We then made our way over to the Jungle Run, where my daughter and Dad glided around the winding river that went under bridges and had various jets of water spraying at different points along the way. I liked that Calypso provided free flotation devices for their guests so little ones, like Dolphin, could float around this attraction easily and safely. My little guy was just beginning to get a feel for the water, so Grandpa and I stayed with him so he could have some water playtime near the entrance to this attraction.

After a long day of fun in the water at Calypso, we thought we should call it a day. Before we left, we popped into Calypso’s Friends Boutique, the park’s souvenir shop. Our little lady had a blast poking around the shop deciding what she should pick to remember her day at Calypso. Both kids chose to get an elephant figurine since it is one of their favourite animals.

It was a quiet car ride home. Calypso had done its job well by tuckering our kids out so they would take a nap on our way one. It was a great day of fun in the summer sun!

So if you are looking for a way to have some fun in the sun as a family this summer, look no further than Calypso Theme Waterpark! You will have a splashing good time!

Paint Chits Art DIY

Crafts

Keep it Beautiful

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July 21, 2014

17

Hey everyone,

I’ve got a fun craft/project for you today. I know you have stacks of paint chits hanging around from when you were trying to pick colours for your house. Here’s how to turn those paint chits into an easy piece of art!

Here’s What You Need

– art canvas (I got mine at the Dollar Store)
– paint
– Paint chits (whatever colours your heart desires) – Mine were from Home Depot
– Stamp punch (I got mine at Michael’s)
– Adhesive foam circles (also from Michael’s)

Here’s What You Do:
– Paint your canvas the colour of your choice (I painted it Benjamin Moore – November Skies). You can also keep your canvas white if you wish.

– Punch tons of shapes out of the paint chits using your punch stamp. This process was actually really quick, I punched out the stars while watching tv one night. Super easy!

Place an adhesive foam sticker on the back of each star

Stick the star to the canvas. I just eyeballed it to make sure the stars were straight. Continue until you fill the canvas

VOILA!

An easy, simple and cute art project. I have this in my boys’ bedroom. You could make this for anywhere in your house with different kinds of shapes. It would look cute in a group of four canvases in an office or kitchen!

This is also a great activity to do with your kids. Here is our big guy’s creation 🙂

Keep It Beautiful.

Alicia

Surviving Carless Errand Runs with Kids

Family

Pieces of Me

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July 17, 2014

14

As a busy mom of three very rambunctious children, I have had to learn how to get things done. Running errands is no small feat for me when I am flying solo, but I also want to try and make it fun, too. This is how we roll when I errands with my entourage:

This is what I take along with me to accomplish this feat:

• Water Bottle (just in case we get thirsty on the way, or if we make any extra stops);
• A Toy (so the toy can join in on the adventure);
• A Small Emergency Kit (because I never know what will happen while we are out!);
• Re-Usable Bags (to carry my items back home); and a
• Back Pack (The most important item; a make-shift diaper bag, carrier of keys, water bottle, gum, smartphone, re-usable bags, etc)

I try to carry as little as possible since I will be carrying items home, and want to prepared just in case someone gets a boo-boo!
Sure, I could drive, but why when my kids need to be outside and see their neighbourhood. I also believe that they should not always rely on the convenience of a car. I also think that they should learn how to get around their community without causing too much of a carbon footprint even have them get out of their kid-mobiles to stretch their legs and pull the wagon for a few blocks. It may take a little bit longer, but they feel as though they are a part of the trip, not just being dragged along for the ride.

I like getting the toughest part of our walk around The Glebe out of the way first: shopping. Purchasing items, whether we are at the neighbourhood grocery store, the pharmacy, or at the bakery, is always a fun time for my little guys, yet not so much fun for me. I always have one of my little ones with me as I pay for my groceries, as they can become a handful. They either want to wiggle out of my arms while I go through my wallet to find either a card or cash to pay for my purchases, or want to press the buttons on the debit machine. Shopping has become easier since I started using the TD Mobile Payment App on my smartphone. My items at this shop are paid for without much fuss, and off I go to my next stop!

One of my favourite parts of taking my kids out is right after the shopping: Snack Time! I always try to buy a snack that they can enjoy sitting down so my eldest and I can get a bit of a break from walking and keeping the younger two from going on solo exploring missions. We like to pick out a comfy spot where we can become people-watching while inhaling our treats. We like to try to eat healthy while at home, so I like splurging while we are out. It is always accompanied with a tasty drink and smiles as we have a good time with our treats and watching the streets as people go about their business.

If my errands did not involve me buying anything that is perishable, I let the kids loose on one of the parks in the area. This gives me a break from lugging my items home, and the kids get to socialize with other kids from the area! It also tires them out a bit more, so they will go down for their nap easier.

And we are home! Once up the stairs, my kids ask me if they can bring some of the items I’ve bought into the house. They always want to help, and I want them to keep this urge to want to do things to help me out around the house.

That is how I get errands done that I can accomplish around my neighborhood with my kids without a car! I like sharing moments with my children while walking in my community and not always having to worry about what they are doing in the back seat. Doing my errands without my car also allows me to get in some much needed exercise! By the time I get home from these trips, I feel so much better about myself for getting up and essentially going for a good walk while running errands. It’s like killing two birds with one stone! This can also be done by bike if you have the trailer for them to ride around in. I am not saying that I would never use a car to run errands with kids, but I feel that it is not a necessary to use whenever you need to pick something up, either. It can be a lot of fun for all of you!

The ABC’s of Skin Cancer Prevention

Wellness

Dr. Ellen Simone, Naturopath

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July 16, 2014

8

As a naturopathic doctor, I always advocate for prevention of disease. Therefore, teaching you the warning signs that a mole needs to be looked at by a dermatologist will help prevent skin cancer from developing in yourself and your children.

Prevention of melanoma and other skin cancers can be done by checking your skin for moles and freckles on a regular basis, preferably once a month.

Skin checks are especially important if you are fair skinned, work outdoors, or have a family history of cancer.

Image purchased from: www.dreamstime.com

The following is a summary of the ABC’s of skin cancer prevention:

A is for Asymmetry

What shape is your mole? Is it a circle, an oval, or just a blob? If you draw a line down the middle do both sides match or is one larger than the other?

If both sides are not the same shape and size, it should be looked at by a doctor.

B is for Borders

Look at the edges of the mole. Is it red, jagged, or poorly defined?

If you answered yes to any of the above, it should be looked at by a doctor.

C is for Colour

Moles are typically an even brown colour throughout.

Is your mole darker in some parts and lighter in others? Is it black, red, white or blue? Does it bleed?

If you answered yes to any of the above, it should be looked at by a doctor.

D is for Diameter

Take a ruler and measure the diameter from one side of the mole to the other.

Melanoma is usually greater than 6 millimetres (the approximate size of a pencil eraser).

If your mole is larger than 6 mm or smaller but has other changes, it should be looked at by a doctor.

E is for Elevation or Evolution

If your mole is flat and unchanging it is less likely to be cancerous.

If it is elevated or is changing in any way mentioned above, it should be looked at by a doctor.

Remember to do a skin check once per month! It can also be helpful to take photos for comparison.

Have a wonderful summer!

Keeping the Kids Busy with an Ice Dig!

Crafts

Keep it Beautiful

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July 14, 2014

13

Summer days are fun, but they can be long if the kids are bored! Keeping them busy with fun activities outside is a sure way to have happy kids and happy parents 🙂 This summer, I’ve already kept the kids busy with an Ice Dig, twice already. It’s a fun activity that gets them to dig into ice to find treasures, toys, and plastic animals. You can also bring it out for a play date or birthday party!

Keeping the Kids Busy with and Ice Dig!

Here’s What You Need:

Bucket (I got mine at the Dollar Store)
Water
Food colouring
Plastic toys/animals (the ones you have or bought at the Dollar Store)

Here’s What You Do:

Fill the bucket halfway with water, add a few drops of blue food colouring and give it a good stir.
Drop in a few dinos, animals and other plastic toys. Let that freeze for the day. You want to do it in stages, otherwise all the toys will sink to the bottom of the bucket and your dig won’t last long!
Fill up the rest of the bucket with water and add more toys.
Let it freeze overnight and VOILA… a great afternoon of digging!

Have you ever kept the kids busy with a dig? If yes, what did it consist of? Comment below!

Keep it Beautiful.

Get the 411 on 3-1-1 Kits

Travel

TurnipseedTravel

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July 11, 2014

18

Are you looking for the 411 on 3-1-1 kits? Airport security regulations are the stuff of quirky and peculiar legend and it pays to be prepared and organized – and never have your liquids confiscated again.

What’s a 3-1-1 Kit?

The term “3-1-1” kit refers to a TSA regulation dating back to the summer of 2006, when restrictions on carry-on liquids came into place in the United States, closely followed by most other jurisdictions. Travelers with carry on luggage are allowed to carry 1 transparent bag, no bigger than 1 quart, in which to carry their liquids in containers of 3 ounces of less. While you can only carry 1 bag and it must be 1 quart or less, there is no limit to the amount of little containers you can take – provided they fit in the bag and are under 3 ounces each. If you’re checking your luggage, there are no restrictions on liquids (save the usual safety restrictions on such products as lighter fluid).

What’s A Liquid?

So what counts as a liquid? It’s harder to judge than you think! 3-1-1 kits are meant to cover all liquids, gels, and permitted aerosols and the best “test” is to ask yourself if the product can pour, spread, or spray, and does it hold its shape when it’s outside the container? Many seemingly non-liquid products – like peanut butter -are consider liquids as they are spreadable.

Happily, things that are simply wet or damp are NOT considered liquids, as they cannot be poured, spread, or sprayed. Damp bathing suits and cleansing wipes are safe, provided that they are not so wet they can be wrung out, producing a pool of liquid.

What’s An Exception?

Everyone has heard a horror story of a nursing mother having their own pumped breast milk confiscated by over zealous security agents but there has been considerable improvements in the rules and regulations since the liquid ban first hastily came into effect. According to the TSA: Medically required liquids, such as baby formula and food, breast milk and medications are allowed in excess of 3 ounces in reasonable quantities for the flight. It is not necessary to place medically required liquids in a zip-top bag. However, you must tell the Transportation Security Officer that you have medically necessary liquids at the beginning of the screening checkpoint process. Medically required liquids will be subjected to additional screening that could include being asked to open the container. We recommend, but do not require, that medication be labeled to facilitate the security process.

What’s a Girl To Do?

To maximize space in your 3-1-1 kit, consider the following tips. Choose non-liquid toiletries and make up. Select soap instead of body wash, cleansing cloths instead of face wash, solid foundation sticks and lipsticks over liquid foundation and glosses. Remember that common toiletry items, like shampoo, are provided in virtually every hotel in the world. Reputable hotels will be able to arrange in room delivery of your favourite toiletry products to your hotel room and have them waiting there for you upon arrival. And every major airport in the world will have a store in the post-security departures area that sells toiletries.

Increasingly, more airports are setting up water bottle refill stations to encourage environmental friendliness. Happily, this is reducing dependence on pricey bottle water that is sold in the post security convenience stores.

Why Bother With Carry On At All?

Wouldn’t it just be easier to toss all your regular toiletries and liquids in checked luggage and save yourself the hassle of 3-1-1 kits and carry-on liquid restrictions? Maybe – depending on your definition of hassle! For me, there is a sublime happiness in never waiting at a luggage carousel and never once worrying that I’ll be separated from my belongings during a trip. I’d rather do a mid-trip load of laundry or pay a little extra to buy some more shampoo than give up my precious carry-on only policy.

I’m hoping all your travels are smooth sailing, no matter how you pack and where you go!

Photo credit Vanessa Chiasson

Affordable, Family Friendly Fun at the Grand Canyon

Travel

TurnipseedTravel

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July 8, 2014

23

Affordable, Family Friendly Fun at the Grand Canyon

At one time or another, most families have dreamed of taking a road trip to the Grand Canyon. This spectacular natural wonder holds a special appeal for everyone from ages 5 to 95 and, best of all, it can be as affordable as it is family friendly. Here are 5 tips to get the most out of your visit to this truly remarkable site.

Before we begin, a little lesson in geography and politics. The Grand Canyon is a natural wonder and most of it is encapsulated within the boundaries of Grand Canyon National Park. The remaining part of the Grand Canyon is managed by the Hualapai Tribal Nation and the Havasupai Tribe. The famous “skywalk” is on Hualapai land and is not part of the National Park. In fact, many visitors arrive at the National Parks’ Gates each year, asking about the skywalk and are disappointed to learn it’s many hours of driving away! Grand Canyon National Park has two “sides” – the North Rim and the South Rim. As the South Rim is the primary destination for the majority of visitors, this article will focus on advice for that particular area. But the North Rim – about a 5 hour drive from the South – is equally beautiful and worthy of a visit.

1.) Consider spending some time in Flagstaff. Of all the towns close to the Grand Canyon, Flagstaff is the most affordable, least touristed, and offer the most diverse attractions. There are several National Monuments nearby, the Lowell Observatory is among the finest in the world, and the town’s university vibe means there are diverse, fun, funky eateries. There’s also a huge range of accommodations and budget focused families will appreciate the wide range of brand name, economical hotels and motels.

2.) Enter through the East Gate. If you are arriving from Flagstaff, you’re perfectly situation to enter the park’s South Rim from it’s underused East Gate. Arriving early in the morning at the East Gate will save you hours of waiting compared to a mid-day arrival at South Gate. Some added bonuses? The drive from Flagstaff to the East Gate is beautiful and, once inside the park, you will on the “right side” (aka – the rim side) for the legendary Desert View Drive. Perfect for pulling over for stunning photos!

3.) Hang out with the Rangers. Like all National Parks, the Grand Canyon has a staff of well educated, enthusiastic, experienced Rangers who are on hand to offer a host of diverse programs all day, every day. Virtually every single program and presentation is family friendly and you needn’t be outdoor enthusiasts to enjoy them. There are indoor programs as well with a focus on art, history, and culture.

4.) Yes! There ARE bargains inside the Grand Canyon. The Grand Canyon’s lodges are the stuff of architectural legend – some of Mary Jane Colter and Charles Whittlesley’s best works are now accommodations for millions of annual visitors. But while you could spend a small fortune for a canyon view room at El Tovar, a slightly more humble room at the Bright Angel Lodge is only around $100 a night. Forgo on en suite bathroom in favour of a spotless communal bathroom and you could pay as little as $69 a night to be about 50 feet from the rim of the canyon. Come morning, the Bright Angel Pub is an affordable coffee shop, offering the best breakfast prices in the park.

5.) Safety first! Shockingly, not all parents keep their children away from the canyon’s rim. We saw dozens of families turn a blind eye as their children played on the wrong size of the barriers. The dangers of the Grand Canyon are all too real and children and adults should respect all railings, safety postings, and animal warnings. Even very experienced hikers run into serious danger hiking in the Grand Canyon and even short walks are not excursions to take lightly. Advanced planning and research is required for Grand Canyon hikes and the advice of the Rangers should always be respected.

A Grand Canyon roadtrip is the adventure of a lifetime, one that all family members will be sure to cherish! Hope you’re inspired to start planning a summer trip today!

All photos credit Vanessa Chiasson

Fun Day at the Cumberland Heritage Village Museum

Travel

Christine

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June 27, 2014

10

Fun Day at the Cumberland Heritage Village Museum

On Sunday June 8th, I had the pleasure to attend a family gathering at the Cumberland Museum. It is always a treat for me to visit this museum. Bonus, close to my home. This time adding to my delight, the presence of Firemen demonstrating their activities, and showing the young and older, what is entitled with their territory: rescue missions, firefighting of course, hazardous materials,water rescue, loaded with demonstrations of their abilities.

For a fun family and educational activity, the Cumberland Heritage Village Museum is definitely the place to be.
The Ottawa Mommy Club will be celebrating its 3rd Anniversary on June 29th from 11 a.m. to 1 p.m. at this museum, why not take this opportunity to attend this event, bring your lunch and have a great time with your family. Free tickets to the museum are still available.

Cumberland Heritage Village Museum

Location: 2940 Old Montreal Road, Cumberland, Ontario

Telephone: 613-833-3059

Facebook.com/cumberlandmuseum

See you there.

Christine

Firemen enjoying a fun day

Bedwetting Solutions Using Bowen Therapy

Family

Lyne Proulx

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June 18, 2014

14

Bedwetting Solutions Using Bowen Therapy

Bedwetting (nocturnal enuresis) is a frustrating situation for parent and child. According to Charlotte Meerman, a Bowenwork® practitioner in Australia, bedwetting is a complex problem that can stem from developmental, physical or emotional issues. In addition, about 25% of children with Asperger’s Syndrome and ADD/ADHD wet at night. Let’s look at bedwetting causes and solutions to try and change the bedwetting pattern. You will find below Bedwetting Solutions Using Bowen Therapy.

Developmental Causes of Bedwetting

Developmental causes of bedwetting may include delayed integration of neonatal reflexes that have served their purpose prior to and during birth and are no long necessary to the growing child. Meerman states in an article (see note 1) that the Spinal Galant reflex is normally integrated by six to twelve months. However, a retained (unintegrated) Spinal Galant reflex is found in a high percentage of bedwetters over five years old. These children often do not like pressure in their lumbar (lower back) regions from belts, elastic waistbands, back rubs or even chairs. Hyperactivity, poor concentration, poor listening skills and other issues often attributed to ADD/ADHD can also be a symptom of a retained Spinal Galant reflex.

Test Your Child for Spinal Galant Reflex

Parents can test for a retained Spinal Galant reflex at home.

Ask the child to go down on all fours (horseback ride position).
Lightly draw your fingers down one side of the spine from the midpoint of the back to the base of the spine.
If the child moves his or her back away from the stroke, or arches away from the pressure, the reflex is likely present.

Bowen Therapy Integrates Spinal Galant Reflex For Bedwetting

If a retained Spinal Galant reflex is the cause of the bedwetting, the Bowen Therapy Bedwetting Procedure will assist in the integration. A parent is present during the session. The child remains fully clothed. After four sessions one week apart, if there is no change to the bedwetting pattern, an underlying medical or emotional issue may need to be addressed by the appropriate professional. If there is improvement, Bowen sessions continue until there are seven consecutive dry nights.

Physical and Emotional Causes of Bedwetting

Physical causes of bedwetting can include diabetes, bladder infections, hormone imbalances, sleep disorders and other conditions correctable by medical means. A thorough investigation by a Pediatrician is important to rule out physical causes.

Emotional causes of bedwetting can include anxiety and stressors caused by life events (death of a loved one, divorce, family conflict, moving, bullying, etc.) and traumatic experiences. Bowen Therapy is unique among other bodywork modalities in that it addresses the autonomic nervous system, moving the body from “fight or flight” stressed mode, to “relax and repair” mode. Bowen Therapy sessions will calm the child and thus facilitate therapy by a child psychologist or other qualified counsellor.

Moms, if you suspect a developmental reason such as retained neonatal reflexes may be the cause of your child’s bedwetting, the solution would be to try Bowen Therapy.

Learn more about Bowen Therapy at www.Bowtech.com .

1. Treating Bedwetting with the Bowen Technique – Part I, Charlotte Meerman, author. Published in Bowen Hands, The Journal of the Bowen Therapy Academy of Australia, March 2014.

Madeline McBride

Madeline became a certified Bowenwork Practitioner in 2013, joining a small but growing number of practitioners in Ottawa who offer this gentle, very powerful complementary healing modality that originated in Australia.

Super Easy Homemade Guacamole Recipe

Recipes

Lyne Proulx

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June 16, 2014

69

Finally the warm weather is here to stay, and now it’s the time for some BBQ fun and summer activities! Our family loves to make homemade guacamole recipe to eat with hamburgers, fajitas, quesadillas, or tortilla chips. You will find below our delicious homemade guacamole recipe!

We are very lucky to live on an acre lot in rural Ottawa. Therefore, we have so much open space to play sports and games with the kids. Our favourite summer activities as a family are playing basketball and ball hockey in the driveway, soccer on the left side of the house, and badminton in the backyard. Let’s not forget games like the Ladderball, the Bean Bag Toss, and Washer Toss that are extremely fun to play with friends at home, on the beach, or at family reunions. We try to enjoy the short Canadian summer the best way we can on a daily basis.

Every year, I write a family bucket list to see the activities we can do or visit when my kids are off school:

A trip to the Unites States
Shopping in Montreal and visiting relatives
Fun times at a family cottage
Attending the Navan Fair, the Kingdom of Osgoode Medieval Festival, and Bluesfest
Water fun at the Calypso Water Park
Visiting the Cumberland Heritage Village Museum and Canada Science and Technology Museum
A Mini Putt family challenge
Cheer on Ottawa’s Redblacks football team

I pretty much try to plan a one day getaway per weekend to explore Ottawa and other cities, and enjoy spending quality time together as a family.

Of course, a family favourite activity is just relaxing at home on the deck and eating BBQ meals. We actually just bought 2 long chairs to lay and enjoy the sun! My husband is the BBQ chef at our house, and can he ever cook delicious steaks, shish kabobs, and marinated chicken breasts! I usually prepare the main dishes and veggies and just hand them to him to cook on the BBQ. One meal that we cook year round is Chicken Quesadilla and it tastes even better heated on the BBQ! Quesadillas are easy to make at home. For the chicken, you can cook a whole one in the oven and diced it after, cook pieces of chicken breasts in a frying pan or on the BBQ, or, if in a hurry, just purchase a cooked chicken at the grocery store and cut it into pieces.

I hope you will enjoy them as much as we do!

Homemade Guacamole Dip Recipe

Ingredients

2 ripe avocados, pitted and chopped
1/2 cup sour cream
1/4 cup chopped cilantro
1 clove garlic, minced
2 tablespoons fresh lime juice

Directions

Mash the avocados with a potato masher, add the sour cream and mix together.
Place the puree avocados/sour cream, garlic, cilantro and lime juice in a blender or food processor.
Blend until smooth and serve immediately.

I hope you enjoyed my Homemade Guacamole Dip Recipe as much as I did! If you make it, please share your photos with us on Facebook or Twitter! Also, check out all of our other recipes!

HOMEMADE GUACAMOLE DIP RECIPE INGREDIENTS

Guacamole Dip

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Prep Time 17

Course Appetizer

Cuisine Mexican

Servings

Ingredients

2 ripe avocados pitted and chopped
1/2 cup sour cream
1/4 cup chopped cilantro
1 clove garlic minced
2 tablespoons fresh lime juice

Instructions

Mash the avocados with a potato masher, add the sour cream and mix together.
Place the puree avocados/sour cream, garlic, cilantro and lime juice in a blender or food processor.
Blend until smooth and serve immediately.

Keyword dip, guacamole

Tried this recipe?Let us know how it was!

What is your favourite BBQ meal?

Petroleum: A Part of Our Daily Lives in More Ways Than You Know!

Home and Garden

Pieces of Me

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June 16, 2014

13

Petroleum: A Part of Our Daily Lives in More Ways Than You Know!

This post was brought to you by the Canadian Association of Petroleum Producers via sheblogs. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of CAPP.

Petroleum. This commodity is the hot topic being discussed in Canada right now. There are many positive and negative views about what should be done about petroleum, and there are also many Canadians that are also undecided on this issue.

With this post, I am not going to ask you to pick a side where crude oil and petroleum are concerned. I want to share with you just how much of a role petroleum and crude oil play in our lives in both the obvious, as well as in the subtle ways.

What is oil sand? It is a naturally occurring mixture of sand, clay or other minerals, water, and bitumen (a heavy, thick, sticky oil) that needs to be treated before refineries can use it to create products such as gasoline deep in the earth. Oil sand can be found in many places in the world, and Canada is one such location.

Here are some facts that you may not be aware of where crude oil/petroleum and Canada are concerned:
• Our country has the third largest oil reserves worldwide, and a vast majority of it (about 97%) is found in the oil sands. The oil held there has the capacity to fill 168 billion barrels that would last for 100 years of production.
• There are only three deposits of the Oil Sands in Canada: The Athabasca, Peace River and Cold Lake in the provinces of Alberta and Saskatchewan.
• Since Canada’s energy consumption will be growing in the future, the Oil Sands should still be regarded as a source of help to provide for this need.
• Over the next few years, the Oil Sands could also provide over 800 000 jobs to Canadians.

These pieces of information should be taken into consideration when discussing the topic of petroleum.

Petroleum is also present in our everyday lives in so many ways! I challenged myself by trying to track all of the ways I came into contact with products that contain petroleum. Let me tell you, it was just about everywhere I turned in my home.

When I got out of bed this morning, I put on my “power suit,” both pieces contain materials made from petroleum.

I then brushed my teeth, and there it was again! My toothbrush and my toothpaste are made from petroleum products.

I then looked over to my shelf that holds all of our lotions, sunscreens and other large bottles of bathroom toiletries and just about all of them are made from or the containers are made from petroleum, even the containers.

It was around my hair products, too! My comb, even my hair tie is made, in part, from petroleum! It is also in my cell phone, my laptop and the driveway that was paved just yesterday! I gave up tracking my encounters with petroleum after about 30 minutes. It was a real eye-opener to see just how much petroleum has become part of the life I lead.

In the more obvious ways, it is also a part of our commute. Whether you drive, bike, or use your own two feet, products made with petroleum are with us in most of the shoes and clothing we wear. It has helped to convenience the lives we lead, from how we get around, to how we save, preserve and contain many of our foods and goods, to how we keep warm and cool when necessary.

Canadians are relying more and more products that contain petroleum. It is a way of life for some Canadians who work within the industry, and it really does impact our lives in so many ways. As I have said before, we need to consider all sides of the petroleum debate so that wise and informed decisions can be made for the future of Canada and its citizens.

For more information about the Oil Sands industry visit oilsandstoday.ca

Disclaimer: This post was brought to you by the Canadian Association of Petroleum Producers via sheblogs. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of CAPP.

Do You Struggle With Your Children about Chores and Clothes?

Family

Lyne Proulx

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June 16, 2014

11

A house can get easily messy in a very short while. The thing is mom is expected to cook, clean, work and balance it all by herself. Well it takes more than one person to mess it up, so to give mom and dad a chance to recuperate and enjoy more time with their children. Do you struggle with your children about chores and clothes? Here are a few tips to lessen family discussions on house cleaning and shopping.

1. Allow each child a predetermine amount every week for chores

Make beds in the morning, clean up bedroom, pick-up clothes and toys. Of course after determining what is appropriate for the child’s age. Ah, remembering to flush the toilet, this can be expected at all ages, since no one likes to find an unwanted gift in the bathroom. If chores are not completed, deduct a part of their allowances, after all fair is fair.

2. A pre-teen or teenager can contribute more chores

They can mow the grass, bring the trash out, prepare once a week on a predetermined day a meal, insisting not always a pizza or burgers. With age comes more freedom, instead or numerous squabbles about what and where to buy new clothes, again allow a specific monthly allowance for this purpose, this will instil for the parent a time to educate the older child, notion on how money works thus, giving the child permission to buy clothes of his or her choices, taking in consideration that their style may not be yours, as long as it is decent and respectable.

But what if my child spends foolishly all the money. Good question, then he or she will continue wearing old clothes. After a few months of this, looking at other family members or friends who have made better choices with their money, things will change, if worst comes to worst, you go back to buying the clothes.

3. An important measure, try humour and turn everything into a game.

Saturday mornings can be hectic at times, cleaning up the house, errands, why not put on good music, start a game on who does the best dusting, window car washing gets to choose where to have lunch? Play with your family, enjoy working together, so that parents can have more time to enjoy life. Remember, one day, your little ones will leave the nest, the house will be nice and quiet and you will then have all the time in the world to remember the havoc, chaos.

Now, it will be you, visiting your all grown up children, going through the same predicament as you did as parents. You will then play with your grand children; nap all you want, finding out that you do not need it so much, as you can finally sleep a full night without interruption.

Let me know how these tips to get your children to do their chores worked for you. You may find more ways to help other parents to cope, then share this with them.

Bedtime Books for Kids

Family

Kamerine Gardam

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June 12, 2014

17

Bedtime Books for Kids

We all know that reading books with our kids is important. Even if it’s just a book before bed, that’s something. In our family we read throughout the day and always before bed. I gathered together all the bedtime books we have. Some we like more than others, and some we liked more when the kids were younger.

These 4 are great for younger kids, though my 3- and 4-year old still like them.

Sandra Boynton’s Night-Night, Little Pookie and The Going To Bed Book are typical of Boynton: cute pics and fun words. I Love You, Stinky Face is a conversation between mother and son before bed about all sorts of different creatures. My kids love this one. And there’s Goodnight Moon which everyone has read. I even saw a little girl at the grocery store the other day with the little bunny from the book.

Our favourites these days are Time for Bed, Baby Ted and Goodnight, Goodnight, Construction Site. Time for Bed, Baby Ted is the cute story of a boy trying to avoid getting ready for bed. Everyone can relate to bedtime battles, right? Well, the father is a smart guy and uses the son’s animal characteristics to get him ready for bed anyway. It has repetition and comedy and it’s really cute.

Goodnight, Goodnight, Construction Site isn’t just for boys! This book is about all the vehicles shutting down and going to bed. It’s a nice read with a soothing cadence, perfect for bed time.

Do you read books before bed with your child(ren)? What kinds of books are your favourite to read?

Still Fighting Spring Allergies? Try Quercetin!

Wellness

Dr. Ellen Simone, Naturopath

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June 9, 2014

11

Are you still fighting spring allergies and looking to try something new? Why not try some quercetin!

What is Quercetin

Quercetin is a plant chemical found in onions, green tea, apples, grapefruits, berries, Ginkgo biloba, St. John’s wort, and others. Buckwheat tea also has a large amount of quercetin. It has anti-oxidant properties and reduces inflammation.

What is Histamine

Your body contains mast cells which hold histamine. The mast cells break down and release histamine in response to allergens and physical stimulation from scratching and rubbing the skin. The histamine is what causes the redness, swelling and itching of allergies, hence the need to take anti-histamines.

Quercetin is an excellent natural anti-histamine that strengthens the mast cells so they will not break down as easily. Therefore less histamine is released leading to a reduction in allergy symptoms.

Where To Purchase Quercetin

You can take it with over the counter allergy medications or try it on its own. They are available as supplements at many health food stores. The most common dose is 500 mg per day. Supplements may also include other substances, such as bromelain or vitamin C, which may help the body absorb Quercetin more effectively.

Precautions

If you have an allergy to apples, onions, black tea or grapefruit or others mentioned above, I’d speak to your doctor first before trying quercetin just to be cautious.

If you have tried quercetin feel free to share your thoughts on it in the comments section.

Check out my other articles for fighting spring allergies:

As always, a naturopathic perspective to treating allergies involves many factors and quercetin alone may only be part of a comprehensive treatment plan.

Party Supplies That Are Versatile and Fun!

Family

Pieces of Me

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June 6, 2014

19

Party Supplies That Are Versatile and Fun!

I love planning and throwing parties. Since summer is just around the corner, there are so many chances to throw a party or plan an event! One of my favourite parts of throwing a party is choosing the party supplies needed for the type of party being thrown.

When I can, I like to use party supplies that are versatile, so it can either be used for another event in a different way. Some of these items may seem as those they only have one purpose, but I hope to give you some ideas as to how the items can be more than a one-trick pony as different kinds of supplies for a party!

Hat or helmet

If you are into sports, or wanted to have a sport-themed party or event, a hat or helmet is a great item to use to add to your party theme. Some of you might be thinking that using a hat or helmet is a bit far fetched, but it can be done! You can either use one or both of these items that has a particular colour scheme or favourite sports team to inspire how you decorate your event. You can even use more than one for specific ideas. Here are a few ways something as simple as a hat or a helmet can become a party supply to decorate your party:

They can be used to decorate chairs or tables;
You could buy some and create a garland out of them;
With a bowl cleverly placed inside, they can be used to hold utensils and party favours;
They could be used as a centerpieces for your event table; or
Whether it was purchased by the host or if everyone brought their own, they could adorn the heads of the guests at your party as party hats or helmets!

Sparkly garland or fun chains

Sparkly garland or fun chains is another great party supply item to have that has a multitude of uses, and can help to decorate various party or event themes. Whether it is beaded or flat, sparkly garland or chain helps to tie your theme together better. These are some ways sparkly garland can be used to jazz up a party:

Garland can used it to create a feature wall;
It can accent or adorn chairs and/or tables;
It can be hung above a table to entry way;
Chains can be put into vases, bowls or other containers for decoration and an extra bit of bling; or
You can add small pictures that would complement your theme at specific lengths onto it for more fun!

Stringed lighting

When the occasion calls for it, I also like to use some form of stringed lighting as a party supply to make an event more decorative. They can be used to help decorate an elaborate affair, a children’s party, or a fun get-together, both indoors or outdoors. This is how I would use stringed lights to accomplish this:

It can be used as garland to dress up a table;
It can be hung above the table to act like stars or fairies;
You can attach the lights to mason jars to create lanterns; or
They can be put inside or around objects to decorate a table

Bucket or pail

Probably the most versatile of object I would use as party supply would be a bucket or pail. Dressed up or dressed down, patterned or plain, this item can be most useful while also being a part of your party or event’s decor! Here are just of the reasons why a pail or bucket is such a fabulous party supply:

It can be used as part of your buffet service by holding utensils, supplies or certain food within it;
With ice in it, it can keep your party drinks chilled;
Bucket can hold paper, markers, and other supplies if children are going to be colouring or drawing at a table;
It can hold party favours in it;
Bucket could be a part of a centerpiece, or help support a centerpiece;
It can be a vase; or
It can be a centerpiece!

Putting together a party or an event can be a bit of a challenge. Having fun party supplies can add more amusement to your festivities, and tie your décor together, too!

Have fun celebrating this summer!

Garnier Fructis Damage Eraser Hair Products ~ Review #DamageEraser

Family

Lyne Proulx

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May 26, 2014

29

Garnier Fructis Damage Eraser Hair Products ~ Review #DamageEraser

I was really excited to have the opportunity to try out the New Garnier Fructis Damage Eraser hair care products. I had seen the commercial on TV where the woman’s hair is curly, frizzy, out of control, and looks pretty similar to mine after I blow dry it. My hair is wavy and frizzy, so it’s difficult to manage, and on top of that I use a hair straightener to take out the curls. I was really hoping the Fructis Damage Eraser products would also help with my dry hair and split ends. After a long winter, I find my hair is even more dry, so I need all the help that I can get!

I wash my hair every other day, and have been using the Fructis Damage Eraser products for 1 week. This photo was taken after I applied the Damage Eraser Fortifying Shampoo and the Damage Eraser Repairing Mask. Can you tell that I am an 80’s kind of girl! Yep, I can rock with the best of them, bring it on Bon Jovi!

I do love my wavy hair, except it’s so hard to keep the curls without the frizz. I have to let them dry naturally and apply products to tame the frizz. I can’t comb or brush it, if I do, I am doomed and look like a shaggy dog!

Benefits of Using the Fructis Damage Eraser:

Has the power to reconstruct hair strength by 90% from root-to-tip, so styling tools can be used without worry
Designed for dry and damaged hair
Ideal for women who are “Damage Criminals”: Those who use a hair straightener, blow dryer or other heat styling tool regularly, but won’t give up on your favourite look

FRUCTIS DAMAGE ERASER FORTIFYING SHAMPOO

The shampoo cleaned my hair thoroughly. It has a nice smell; not too flowery or sweet. The texture is relatively more liquid, like a hand soap, and yellowish in colour. The Damage Eraser Fortifying Shampoo promotes stronger hair that looks rejuvenated, giving hair a natural, healthy shine and soft hair.

FRUCTIS DAMAGE ERASER REPAIRING CONDITIONER

After shampooing my hair, it’s all wavy and tangled so I definitely need to use a conditioner. It left my hair easily untangled and with less frizz. It has a nice smell not too flowery or sweet. The texture is creamy like a hand cream, pleasant to smell, and yellowish in colour.

FRUCTIS DAMAGE ERASER REPAIRING MASK

I applied the Fructis Damage Eraser Repairing Mask once a week instead of the Fructis Damage Eraser Repairing Conditioner. The mask is rich and contains the butter is designed to intensely reconstruct hair’s strength for strong, rejuvenated, and shiny-looking hair. I left it on my hair for about 3 to 5 minutes and rinsed. The texture is creamy, looks like butter, and pleasant to smell. It left my hair extremely soft, easily untangled and with less frizz.

All Fructis Damage Eraser hair products are formulated with Phyto-Keratin® Complex with plant based protiens, fruit concentrate and Cupuaçu Butter, with natural lipids indulgent. The result is strong, highly nourished hair that improves flexibility and shine.

DSCF2901 (Small) — After using a straightener

I would definitely recommend trying the Fructis Damage Eraser hair care products. I really liked the fact that they left my hair so soft and manageable. In a short time, you will see your hair strengthened, revitalized, and rejuvenated!

You can visit the Garnier website to learn more about the NEW Fructis Damage Eraser product line and to take advantage of the limited time trial offers.

This post was brought to you by Garnier L’Oreal Canada via SheBlogs. The opinions expressed herein are my own and are not indicative of the opinions or positions of Garnier L’Oreal Canada.

Entertainment For All Ages at the Ottawa International Children’s Festival

Family

Pieces of Me

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May 22, 2014

7

Entertainment For All Ages at the Ottawa International Children’s Festival

Inspiring. Whimsical. Thought-provoking. Fun. These were just some of the experiences my eldest daughter and I shared while attending the opening evening at the Ottawa International Children’s Festival (OICF). For the past 29 years, this Festival celebrates the best in live performance arts aimed at children age 4-15.

The Festival focuses on improving school curriculum and promoting the arts as an important part of learning, looks to excite and challenge its audiences, and it takes pride in creating award winning programming both in Canada and around the world. The Festival also offers an array of creative workshops and onsite activities in order to further enhance learning through the arts to children and adults.

My daughter and I went to the OICF to see the non-verbal physical theatre performance of Frogz by the Imago Theatre Company. Frogz uses intriguing acrobatics along with interesting mime work in charming and humorous vignettes in order to inspire and entertain its audiences all over the world.

While waiting outside the tent where Frogz was going to be held, we had an amusing encounter with a creature from the past. A dinosaur came out to play with children and adults a like. It was one of the puppets from ERTH ‘s Dinosaur Zoo, also performing at OICF. Not only did the dinosaur look realistic, it sounded a bit ferocious, too. This pre-historic playmate was also stealthy and cheeky, too. It seemed as though it was hunting all of its admirers. It kept the kids happy and us parents laughing with all of its antics.

From when they took the stage until the lights came up in our tent, the performers of Frogz had my daughter and I intrigued and amused at the various vignettes played before us by the Imago Theatre Company that featured animals and objects. Some of our favourite vignettes were ones that involved a paper bag, penguins playing Musical Chairs and, of course, the Frogz. They even interacted with the audience on a few occasions! You could tell the performers took great pride in their craft as they mimicked the animals and objects they were portraying with such precision. It was a great delight to watch!

After the performance, OICF invited the audience to a reception to celebrate OICF’s opening night. If you just wanted to snack on something, the organizers arranged snacking cups with various different kinds of treats, along with your choice of bottled water or Oasis juice. Drinks for the big kids like me were also served!

Detroit Soul Food was also on hand to let revelers sample some of their American-style soul food they create at their restaurant that opened just four short months ago here in Ottawa. We went back to their part of the reception tent a few times to try everything they had to offer. My daughter tried one of their specialties, a chicken waffle stick, for the first time. She was hesitant to eat it at first, but after she took her first bite, she was hooked! I have a feeling we’ll be making a trip to their restaurant in the near future.

On top of everything else, they served cake! They had a vanilla and a chocolate one for kids of all ages to eat.

The performers of Frogz joined the celebration. I saw some of them a few times in some of the line-ups, but I did not want to bother them right after their performance. Once they were sitting down at a table near our inside the reception tent, I mustered up some courage and went over to speak to three of them. They were really nice, and showed me both their fun and playful sides.

My daughter and I had an amazing evening at the Ottawa International Children’s Festival! We laughed, we were amazed, and we were thoroughly entertained while we were there. It is an experience my daughter and I will not soon forget!

Boring Wood – How I Antiqued my Fireplace Mantle

Home and Garden

Tracy (Redefined)

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May 22, 2014

11

Boring Wood – How I Antiqued my Fireplace Mantle

This past winter was long and cold, and as I anxiously waited for the days where I could work on my garden I couldn’t help but look around my house at things that needed to be changed, updated or replaced. We bought new appliances (I finally got a gas oven!) and my husband surprised me one weekend by painting my office. Changing or renovating anything beyond what we had already done just wasn’t in this year’s budget.

Then, one day during March Break, while my daughter was playing in the family room, I couldn’t help but stare at my fireplace mantle. Boring wood. I have a lot of “wood” in my house and wanted a change. I suddenly realized that I had the perfect paint sitting in the basement just waiting to be used.

refinishing mantle — You can see the original “wood” colour at the top of the mantle

I love repainting furniture and have refinished a few large pieces, but the fireplace mantle would be my first large focal point project. It would also be my first complete project using chalk paint.

When I asked my daughter if she wanted to help me repaint the mantle she jumped up and said, “okay, let’s do it!” And so we did. I opened my can of Annie Sloan’s Old Ochre chalk paint and started painting. That’s right – no sanding or refinishing. I just wiped off any dust from the mantle and started painting using one of Annie Sloan’s round paint brushes. My daughter helped me paint the first coat, but became bored after that. I applied the second coat myself (my daughter was an excellent supervisor, making sure I didn’t miss a spot).

Old Ochre paint with no wax. It looked nice, but I wanted something different.

Once both coats of paint were dry, I applied Annie’s Sloan’s Dark Wax. When I first applied it I thought I had made a terrible mistake. My husband was content with the mantle in the Old Ochre colour, and thought the project was complete once the paint dried. Nope. The dark wax gave it a very different look and not one that I was used to. I worked it into the natural lines of the wood with a brush and then a cloth until I liked the look of it. If a spot was darker than I wanted I just used Annie Sloan’s clear wax to reverse the effect.

The wax takes a long time to completely dry and the more wax you use, the longer it takes to dry, but 24 hours after applying the wax we were able to set up our TV and gently touch the mantle. The project took 3 and a bit days to complete. It took one day to apply two coats to the mantle (including the top of it), one day for the wax application, another day to let it settle and fix any “errors” and then a night to let everything dry.

Finished mantle after rubbing the dark wax into the wood with a brush and then a cloth.

I loved working with chalk paint because you really can’t make any mistakes with it. If you don’t like something you just “fix” it! My boring wood mantle now has a unique antique look and I love that it isn’t something you see everywhere. And now that it’s done, I am thinking my stair railings could use a coat of paint or two… but this time I may try using milk paint, another easy to apply and fun paint I keep hearing about.

Procrastination

Family

Rebecca

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May 21, 2014

3

There is a reason it has been so long since I’ve posted. I’m just not sure what it is. “Write Blog Post” keeps getting bumped from my carefully tended list of action items. Why? Is it really because I’ve been busy? (Thought truly, I have been) Or is it a simple case of procrastination?

In the busy life of raising children, it is easy to differentiate between being to busy to do something and just plain old procrastinating. After all, this is a time when schedules can quickly change. The call from school to say your child is vomiting and needs to go home. Discovering a birthday party invitation for Sunday at the bottom of a knapsack on Friday evening. The teenage drama which demands debate and reassurance. There is no way to predict when or how our children will need something from us. Time, or energy, or both.

The advantages of being en entrepreneur is that I don’t have to check with my boss before dashing off to pick up kids. It also means my life includes surprise business issues which need my attention. On a really bad day or week, the business emergencies coincide with the family ones. Those are the times when it is a real stretch to be two places and two people at once.

How to know if tasks remain incomplete because of busy-ness or procrastination? Some clues:

1. Your lunch ran long because you were reading the news sites or gossip blogs.

2. Newly added, non-urgent items on your agenda get completed before doing something which you were supposed to do weeks ago.

3. In the time slot you’ve set aside to complete a task, you work on a new or different project instead.

4. You find yourself cooking up new projects or ideas instead of finishing the stuff already on your plate.

5. Tasks get erased or deleted from your to-do list because they were sitting there for so long. Before making the item disappear, first remember the reasons why it got added to your list in the first place. Ask yourself if you deleting it because it is really no longer required, or because you don’t want to do the work.

Awareness and discipline are critical ingredients for any good habit. Knowing when and how procrastination shows up in your life requires the same skills.

Photo: iStockphoto Purchased

Mother and Daughter Talk: Period, Cramps, and More!

Family

Lyne Proulx

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May 20, 2014

5

Mother and Daughter Talk: Period, Cramps, and More!

In a previous post, I talked about getting the puberty conversation started with your daughter and the importance of talking to her about puberty. This month is all about the period talk!

Most girls will have their 1st period between 11 and 13 years old, but it can be as young as 9 to 16 years old. Before your daughter’s first period, she will show some signs that her period is coming.

First Period Signs

Breasts: She will start to develop her breasts about 2 years before she gets her first period and they can take up to 4 years to fully develop.

Pubic Hair: Soon after her breasts start developing, she will grow thin and soft pubic hair to eventually be coarser.

White or yellow discharge: Once she has a discharge, her period will start within the next few months. She can use a liner, like the Always Daily Liner, to help protect her underwear.

Once the signs are imminent that her periods are just a few months away, it’s time to be prepared and have some pads on hand and in her school bag. Her first period will most likely be light, so a teen pad, like the Always Radiant Infinity Teen Regular Pads with Wings, will be sufficient.

Mothers and daughters can definitely share things in common when it comes to periods. At our house, many times my daughter and I’s menstrual cycle coincide, but we don’t necessarily share the same menstrual symptoms like cramps, flow, etc. I certainly have cramps every month with a heavy flow while she doesn’t. When we do, I find that using a heating pad or magic bag that you can heat up in the microwave and apply it to the lower abdomen helps relieve the cramps as well as massaging that area with massage oil in circular motion. I also find that when I exercise, it increases the blood flow to the muscles and relieves tension that may cause cramps. Sometimes I get constipated during my period, so I drink lots of water and eat more fiber on these days. Constipation seems to cause cramps and more pain when I have my periods.

What causes menstrual cramps? (taken from Always)

Menstrual cramps are like cramps elsewhere in your body. A muscle contracts too hard or too fast, constricting the blood flow and producing pain. In this case, the muscles are in the uterus. Mild cramps could be the result of things other than your period. Good pain-free menstrual health is closely related to good health and a positive mental attitude. The simple health habits of good posture, exercise, adequate diet, regular elimination—all are important in preventing painful menstruation (dysmenorrhea).

My daughter also has irregular cycles while I am always at about 26-28 days. From what I can see, period symptoms are not inherited. Which comes to talk about what is a regular period? I think you just have to understand your own body’s patterns and rhythms to decide what is normal for you. When in doubt, don’t hesitate to talk to your family doctor or gynecologist.

Again, I would like to stress the importance of talking to your daughter about her 1st period before she has them to reassure her of the normal changes that are happening to her body and to share your experiences and knowledge with her. It’s a perfect special mother and daughter bonding time!

Are your menstrual symptoms the same as your daughter, mother or sister?

Although this post has been generously sponsored by Always, the opinions and language are all my own, and in no way do they reflect Always.

Why Don’t We Exercise

Wellness

Jess Howland

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May 20, 2014

6

You know what the worst part about being an effective personal trainer is not knowing what it’s like NOT to exercise. It’s one thing to be able to describe, demonstrate and properly execute an effective training program, but the most important thing that you have to persuade your clients is how will this benefit them and make their lives better. Ah hell, forget better, think AWESOME! So Why Don’t We Exercise?

The light and dark phases of the Earth slowly embrace you as you journey through your never ending sea of paperwork, pointless meetings, mindless internet searches and idle stretches of time glued to your television for some bleak release from reality. The void between the days and nights seems ever so slowly dwindling away as you fade into the folds of your couch and you wonder, what am I missing?

In life that is.

Why Don’t We Exercise

Training to Live

Now we all know how important training and fitness is for the body. It helps with just about everything from depression to insomnia. They also help focus our attention and helps promote better study and work habits. Exercising helps our heart, lungs and nervous systems function better. And it helps build muscle, burn fat and keep us looking good naaked! Right, right!

We all know why exercising is so important, so why don’t we exercise?

Not Enough Hours in the Day

The most common complaint about exercising regularly is the amount of time that it consumes. This is true, exercising can take up quite a bit of your time, but only if you let it.

For a beginner, nearly half the time you can get very positive results simply by engaging in as little as 15-30 minutes of fast paced activity. Sound to good to be true? No, it’s not.

Nearly half the beginning clientele most trainers see can only do about 15 minutes of high intense activity. Sure, you can milk out a session for longer which is fine, but if you’re going at it alone all you need to do is push hard for those 15 – 30 minutes. The benefits are still there.

Persistency Fail

Often times the biggest thing that kills progress is a lack of consistency. These are the folks that go-in and out of training cycles effectively spinning their wheels without any real sense of where they’re going. They want to get to Point B, but seem to lose interest part way through because of either a lack of how to get there or the lack of habit or incentive. When things don’t just HAPPEN they lose the drive.

And it happens, it happens to all of us. Guys are probably the worst at this venture for we’re more of a one-shot-one-kill type mentality and if it doesn’t happen in a week or so, we’re off and running to the next best thing.

Women tend to be more focused toward their ending goals, however, lacking the proper insight on how to get from their current Point A they end up trying everything in the book and beyond to reach Point B. This cycle of trying endless forms of training often results in frustration, anger and eventually failure.

Motivation

Finding your true motivation is a key to completing your journey in fitness; however, one must realize that this story never ends. The key to beginning your adventure starts with making a consistent effort to knock out some easy exercises when you can for about 15-30 minutes and do it often.

You’re not going to be a super star right out of the gate, but you’ll at least be moving in the right direction. Stay focused and start pushing people.

-CPT SMASH

The Difference Between Fitness and Health (Part II)

Wellness

Jess Howland

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May 15, 2014

15

The Difference Between Fitness and Health (Part II)

So the last time we were talking about the differences between health and fitness from a standpoint of nutrition with a little bit of exercise, but now let’s really get into the weeds about your nutrition habits and why the diet you were eating so healthy before may not cover all of your FITNESS GOALS at the same time.

Differences between fitness and health — My 10Euro roses in Italy! Roses, healthy or not? If you love your wife, yes they are!

When you boil it down to brass tacks, fitness is really all about performance.

Can you increase performance or maintain performance while eating less calories than you burn?

Can you increase your performance to elite levels and still remain healthy?

The answer is well, maybe, that’s the case with a lot of things in fitness. Somethings tend to be great for a short while and some things tend to be absolutely useless, just like those internet challenges to do 250 repetitive bodyweight squats in a 30 day period by increasing your reps by 5 reps every day.

And somethings can be downright harmful. It simply depends on what you’re looking for in regards to fitness. If that’s just a slimmer waist line and some shapely muscles it’s not that hard to attain. If you’re looking to compete in a physique show or be the All Star Hockey player, you may have to sacrifice a bit more of your health for performance.

High Performance

When we’re talking about performance this is your money maker when you want to get seriously lean and fit; however, just because these fitness goals emphasize performance doesn’t mean that you will necessarily have a healthy body. Now, believe me it helps to be healthy in terms of approaching your goals, but in certain instances it is actually unhealthy to be at certain points in your fitness career.

Take bodybuilding for example. Sure, everyone thinks you’re healthy, you eat very clean, you train hard, but at certain times of the year you get really low in body fat for a competition to be as lean as possible, while holding onto as much muscle mass as possible. To get this low in body fat the athletes must dehydrate themselves and fool their bodies into “shrink wrapping” the muscles underneath the skin with manipulating their macronutrients, water and sodium intake. The whole process is very scientific, but it is risky for some people.

At the higher levels of competition it is even more dangerous, because these athletes are taking steroids and other drugs to help maintain their physiques while dieting down to those extremely low levels of body fat. This is obviously unhealthy and yet they look great (to some people).

Yet to get to any level of high performance sacrifices must be made. It all depends on what you want.

The Olympics

Look at the Olympic athletes, these athletes train harder than anyone on the planet. They are willing to sacrifice anything for a Gold medal. In fact many are willing to admit that they would take a risky performance enhancing drug if they could win the Gold Medal, even if the drug would cause death after five years of using it.

People are strange creatures at times. We are willing to do anything to accomplish those goals that we truly desire. What do you truly desire? Can it be attained without risking your health?

The Solution to this Unhealthy Level of Performance

Now knowing the difference between fitness and health you can make a clear cut decision, because you can have the best of both worlds, but the key lies with how you go about it. That way you can fall somewhere in the middle of the fitness-health-performance continuum without being too far to one side (see below picture).

And let’s not kid ourselves, there is a way to be fit and healthy, but to do that you have to abstain from doing all those crazy, stupid things that you’ve been thinking are so healthy. Let’s go through a short list of things that will prevent you from reaching your fitness goals that aren’t necessarily all that healthy either.

-Stop eating the junk for one. You can get away with having some junky treats once a week, but any more than that and you’re just asking for trouble. And I’m not just talking about the caramel macchiato that you have on a daily basis. I’m talking the sweets, the bread, the run of the mill grain products that are also unhealthy for you. They’re not going to do your waist line any good either.

-Stop thinking your immune to the benefits of exercise. Any exercise you get during the day is good, but too much is not any better. There’s a good balance of exercise and rest. Push yourself hard and intensely, but ensure to take a couple of rest days to recover every now and again.

-If you’re overweight, set goals and start working towards reducing your body fat. For a time it may be appropriate for you to eat for performance and not just for “health”. Short spurts of performance based goals will get you where you need to be faster, without compromising your health. After all being obese or overweight is seriously unhealthy.

-Take care of your hygiene and rest. Floss, stay hydrated, keep yourself looking good, get enough sleep and you will feel better and be able to perform optimally.

-If in doubt with your nutrition eat a good hunk of protein and some veggies. You can’t go wrong here. All the necessary vitamins and minerals the body needs can be gained from these types of foods. Stick with these and throw out all the silly carbs everyone loves. If it tastes really good, don’t eat a lot of it. If it tastes bland, eat a lot of that.

-Water, well yeah, duh. Drink it. Non-calorie beverages such as coffee and tea are great too.

So there you have a short list to consider when you’re trying to get fitter, while maintaining your health at the same time. You can still be fit and healthy, just don’t think that everything you do is benefiting your health at the same time. Keep things really simple folks. Exercise, eat less carbs, eat more protein and fats, get your rest, find ways to de-stress.

-CPT SMASH

Eating For Runners

Wellness

VMChick

-

May 9, 2014

13

I am a runner. It has taken me a long time to really say that and mean it. I used to duck around the label and dream of when I would actually confidently use it to refer to myself. Well, it has taken 8+ years of steady running, countless 10k races and 6 half marathons…but yeah, I’m a runner.

Bananas are great before and after a run!

One thing that I have struggled with more than anything with my running is figuring out what to eat before and after a run. My very favourite time to run is first thing in the morning. I have a lot less food problems first thing. I find that I can eat a small bowl of Shreddies, or ¾ cup of Greek yogurt with ¼ cup of granola and I am good to go. If it is really early, like pre 6am early, I can even have half a glass of orange juice and a banana and make it through my run.

During my long runs (longer than 10km) I need to have water with me, and Jelly Belly Sport Beans. I love those things! They taste yummy (lemon/lime is my favourite) and if I have 2 beans every 4km I can keep going for just about ever. I wash them down with a swig of water and I stay happy and hydrated.

After the run is where I seem to run into problems. If it is less than 10 km I am pretty good no matter what. A big glass of water and a banana and I am good to carry on with my day. Any further than that and things start to go downhill. And by downhill I mean lying on the floor, nauseous, exhausted, not even able to eat anything. I have tried over the years to figure out what to eat for me, that will help me to recover in the most efficient and healthy ways. Let me start by saying that I have read a lot of articles that suggest I prepare a grilled chicken and quinoa salad and stuff like that for post-run recovery food. I don’t know about you, but after a 16 km run, the last thing I have the energy to do is to start preparing food. I need sustenance now or that kitchen tile starts to look really comfy.

The best drink for me post-run is chocolate milk. It tastes delicious and is nice and cold and full of all the good things that my body needs to get back into gear. I try to have some in the house when I am training. At the same time, I have two kids who assume all chocolate milk is solely for their enjoyment so it is hard to keep stocked for when I need it most. I also always try to have a banana, as it is super-fast and easy, no prep required, just peel and eat and get lots of great nutrients back into my blood stream.

A toasted bagel with peanut butter gets some protein into me quickly, no cooking required. I can usually find the energy to toast a bagel while I drink my chocolate milk. In our house, we usually have about three times the normal amount of Greek yogurt in our fridge, and that is another tasty way to get some protein back into my system. I am still trying to figure this post-long-run recovery food thing out…I have only ended up on the kitchen floor once this season, so I am getting better at it. I am currently training for the National Capital Half Marathon on May 25…look for me at the finish line, eating a banana while balancing a bagel and yogurt and bottle of water in my arms…

Meatless Monday: What’s for Dinner?

Recipes

Sarah

-

May 5, 2014

17

My clients are often asking for suggestions when it comes to meatless dinner options the whole family will love. It just seems like we get stumped when it comes to finding recipes that don’t fit the meat/potato/veggie profile.

There was a time years ago when I competed in fitness competitions and I ate a lot of meat. It’s been a few years now that we’ve shifted our nutrition and I’m eating very similar to how I ate growing up (typical mediterranean style of eating). I grew up eating lentils, olives, lots of veggies and fruit, pulses and beans and meat was usually reserved for Sundays or perhaps one other day during the week.

I know that I feel much better eating this way. We eat (ethically raised and organic) meat maybe once a week, wild fish once a week and all other days are vegetarian. This style of eating is not for everyone and I’m not suggesting that everyone switch to this style of eating.

However, if you’re looking for some meatless alternatives, try googling vegetarian/vegan meal options and see what might interest you. Here are a few recipes that our whole family loves:

1. Lentil Tacos: Cook lentils and use lentils instead of ground beef. I’ll usually leave the lentils plain for the kids and spice ours up a bit more with cumin, chilli powder, garlic and onions. The kids love it! Serve it in tacos or over a bed of greens – yum!

2.Black bean beauty: Saute onions and garlic and add black beans, peppers, tomatoes. Keep some aside for the kids and spice yours up with cumin and hot peppers. Option to add a can of organic corn and sprinkle with cheese. Serve over rice or a bed of greens.

3. Cooky faces: My kids seem to be less picky when I arrange their plates into fun faces. Sometimes dinner will be Avocados, peppers, cucumbers, cherry tomatoes, organic crackers with coconut butter and some raw walnuts or almonds, all arranged into fun faces.

If you’re looking for more meatless meal ideas, you can check out our upcoming nutrition workshop, Meatless Monday: What’s for Dinner on Wednesday, May 28 from 6:30-8:00 pm. You can find more information here http://continuumfitness.ca/classes.php

marsmet546 / Foter / Creative Commons Attribution-NonCommercial-ShareAlike 2.0 Generic (CC BY-NC-SA 2.0)

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Ottawa Mommy Club

Ottawa Mommy Club

Ottawa Mommy Club

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