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families JANUARY | FEBRUARY 2020 FREE!
lifelong LEARNING GETTING SCHOOLED ON SLEEP Should we Hit Snooze On Start Times?
OVERNIGHT FIELD TRIPS Learning Beyond the Classroom
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SPEECHLESS IN SEATTLE A Wow-Worthy Weekend Getaway
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CREATIVITY STARTS HERE
The early years are a key point in a child’s development: a time to investigate problem-solving, nurture curiosity, and develop self-confidence. This makes an adventure in the arts—whether it’s a first Dance, Visual Arts, or Theatre class—all the more important. Arts Umbrella programs are designed to encourage discovery in a fun, supportive, and inspiring environment.
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westcoast
families IN EVERY ISSUE 6 Editor’s Note 7 Contests 8 Fresh Finds 24 WCF News 28 Community Calendar
JANUARY | FEBRUARY 2020
LEARNING 10 How Sleep Impacts Learning 14 Going Back To School After Having Kids 18 Free Workshops For Parents
FIELD TRIPS 20 Overnight School Trips
Publisher & Managing Editor Andrea Vance editor@westcoastfamilies.com
Advertising sales@westcoastfamilies.com 604 249 2866
Editor Bianca Bujan bianca@westcoastfamilies.com
Contributors Alsion Telford Mandi Em Alyssa Bauman Bianca Bujan Andrea Vance
Contributing Editor Jodi Iverson jodi@westcoastfamilies.com Art Director & Layout Kristy Hill studio@westcoastfamilies.com Administration Jennifer Bruyns admin@westcoastfamilies.com Accounts Receivable & Payable finance@westcoastfamilies.com
FUNDRAISING 22 10 Tips To Help You Raise Big Funds For Your School
For distribution inquiries, please email publisher@westcoastfamilies.com All contents copyrighted © Written permission from the publisher is required to reproduce, quote, reprint or copy any material from WestCoast Families
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30 Lentil Love
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FROM OUR OUR CONTRIBUTORS
TO YOURS Alyssa Bauman As we begin a new year, and dive into a new decade, I’m thrilled to be taking on my new role as Editor for WestCoast Families magazine. I began my journey here as a devoted reader, and then became the Assistant Editor in 2017 after years as a parenting writer for other print and online publications. Over the past couple of years I’ve learned a lot about the editorial process from my predecessor, and that learning has led to where I am today. Fittingly, learning is a central theme in this issue. Since my early childhood years, I’ve always loved to learn. I can remember flipping through old copies of National Geographic and taking in the stories and photos, intrigued by the people and places that were so far from home. And today, my passion for learning about new cities and cultures is satisfied through my real-life travel adventures. Growing up, I asked a lot of questions, and loved learning new skills. From practicing new choreography in dance classes, to learning a new language in French Immersion, to exploring the world around us in school, I was intrigued by all that I had yet to learn. In this issue, a single mom shares how learning came to her later in life, when she returned to school to complete a Bachelor of Arts Degree in Psychology while raising her then-3-year-old son. We also discuss how more sleep and later start times in school could actually be of great benefit to students, and the invaluable benefits of learning through overnight school trips. Want to learn some new ways to cook with lentils? We’re sharing how to cook lentils once, and then make three healthy and delicious meals with one batch. Then, check out our story on how to wow your kids with a weekend getaway to Seattle, where they can learn by exploring a new city. The beauty of learning is that there isn’t always a clear path, or timeline, or finite end goal. Learning is about educating, evolving, and expanding your knowledge and skill set, whether it be personally, or professionally. It’s an ongoing process, and you never know where it can take you. What will you learn this year, and where will it take you? Happy learning!
Editor
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Nutrituion: Lentil Love Certified Holistic nutritionist, Alyssa Bauman, founded Nourished after constantly being asked for healthy living advice. Catch her as a regular nutrition expert on CTV Morning Live and CBC, and when she isn’t upgrading food choices, she can be found hanging outside with her three daughters. Foods Alyssa can’t live without: kale, lemon, quinoa, hemp hearts, nutritional yeast, avocado, berries, and chickpeas. Watch her videos series, read her nutrition tips, and get inspired with healthy recipes at Nourished.ca or on Instagram: @nourished_by_alyssa.
Mandi Em Going Back to School After Having Kids Mandi Em is a freelance writer and humorist in beautiful B.C., Canada. She has three kids, a husband, and a litter of finicky houseplants. After a rewarding career in social work, Mandi shifted gears to be a work-at-home writer mom in the Okanagan. Mandi spends her days writing essays, satire, and parenting jokes online, while chasing her little ones and trying to keep her sanity. Her work has been published in the New York Times, Huffington Post, Narratively, Refinery29, BuzzFeed, Greatist, McSweeney’s and more.
Alison Tedford How Sleep Impacts Learning Alison Tedford is a freelance writer who blogs on Sparkly Shoes and Sweat Drops. She is also a storytelling consultant, and founder of Feel Better Marketing. Her experience in data storytelling while working for the Canadian federal government inspired her to start blogging and eventually led to the launch of her business. She is an Indigenous mother based out of Abbotsford, BC who is passionate about health advocacy, social justice and parenting with joy. Alison’s experiences as both an entrepreneur with a disability, and a fighter against diet culture provide the basis for her two books that are currently in the works: Chronic Profit and Hungry for Profit.
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WIN 4 TICKETS TO THE MINI POP KIDS 2020 BRIGHT LIGHTS TOUR - ABBOTSFORD Enter for a chance to win tickets to this fun concert for kids - and parents too! Winner will receive four tickets to the Abbotsford show on March 21st. The Mini Pop Kids are back and shining bright with their brand-new Bright Lights Concert Tour featuring the year's biggest hits! This jam-packed concert features songs by Ariana Grande, Shawn Mendes, The Jonas Brothers, and Taylor Swift alongside throwback favorites that everyone will love. This isn't just a show, it's an experience for the whole family! Don't miss your chance to sing, dance, and POP with Canada's best-selling kids music group. For more information on the Mini Pop Kids 2020 Bright Lights Tour, please visit www.minipopkids.com/tour. Enter online at www.westcoastfamilies.com/contests
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Jan/Feb 2020
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LEARNING
HOW Should Schools Hit Snooze On Start Times? by Alison Tedford
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IMPACTS
LEARNING
“My boy is 15. It is brutal getting him out of the house in the morning. He is perennially tired, shares local mom, Inga Kruse Gow. Another mom, Beverly Docherty, agrees, sharing how her daughter’s constant fatigue interrupted her education. “Whatever two classes were first blocks were write offs. She almost never made it to class,” she explains.
overweight, drinking alcohol, engaging in risky behaviors, some of them are more likely to get into a car with someone who’s been drinking... [they are] more likely to smoke tobacco, have poor academic performance and in some countries...particularly in Asian countries, may experience increased thoughts of suicide and increased suicidality.”
Beverly goes on to describe how her daughter took 8 years to finish her high school education due to persistent sleep challenges bumping up against her school schedule.
Those are some significant risks. But how do parents whose teens go to schools that have early start times encourage healthy sleep? While studies seem to suggest that later school start times can be beneficial, not every district has options to accommodate later starts. The doctors weighed in with their advice.
It’s no wonder after hearing stories like these, that the Vancouver School Board is considering hitting snooze on school start times for teens. This change is being proposed in recognition of the unique sleep needs of teens. Dr. Anita Natarajan of local telehealth provider Babylon by TELUS Health explains why teen sleep is so important, “The teenage years are a special time. There’s a tremendous increase in growth of the body, as well as the brain. In terms of the mental aspects of things, there is a lot of growth and change during this time. There are extra sleep requirements. There is a little bit of a shift in the sleep pattern in that they prefer to go to bed later in the evening and they tend to want to sleep in later in the day.”
“Sleep is the core of good health.”
Pediatric sleep expert Dr. Wendy Hall of UBC, who was part of the American Academy of Sleep Medicine group that made recommendations about ideal sleep durations for children and adolescents based on 845 academic papers, speaks to how school scheduling impacts sleep. She suggests that an ideal school start time for teens is 9:30am. Failing that, a start time between 8:45am and 9:00am would be preferable.
Dr. Wendy Hall emphasizes the importance of role modelling screen time reduction after 9:00pm, and suggests using a communal docking station to ensure that no phones are in bedrooms at night. She also encourages parents not to give up on enforcing and insisting on a regular bedtime, keeping the lights dim in the evening and avoiding late night TV. She suggests scheduling physical activities earlier in the evening to mitigate the way it raises the core temperature, interfering with sleep. Dr. Natarajan shares her suggestions too, explaining, “sleep is at the core of good health.” She agrees that electronics after nine should be curtailed due to the issues of light activation, that parents should allow for extra sleep on the weekends by not scheduling activities too early in the morning, and to leave room for for strategic napping. She also recommends that parents look into medical causes for fatigue like iron deficiency or an underactive thyroid. Having empathy for the demands of extra curricular activities after a full day of school is something else Dr. Natarajan suggests parents cultivate. Education is so important, but so is sleep. With the impacts of poor sleep as serious as they are, it could be advisable to hit snooze on school start times, so students can be better prepared to participate in their education. Better sleep is just what the doctor orders, and parents, teens and school districts can work together to improve health outcomes for not just this generation but also those to come. The time to wake up to the benefits of later school start times has arrived.
In terms of the clinical evidence for delaying start times, while some studies showed that teens were getting less than the acceptable range of sleep, Dr. Hall noted that a Brock University study that looked at students from 49 secondary schools across Ontario showed a third of the participants did not get the recommended sleep duration of 8 to 10 hours per night. These same students got 24 extra minutes of sleep per night when school start times were delayed by just ten minutes. Both doctor Natarajan and doctor Hall indicated that school start times are only part of the picture as far as teen sleep goes. They agreed that exposure to light from devices can be problematic for teens. Overscheduling can also be particularly problematic, and mental health issues in teens should not be overlooked when fatigue is reported. While school start times can impact sleep, it is not the only factor. Dr. Hall explained that the consequences of poor sleep can be dire. The American Academy of Sleep Medicine research has shown that If high school students don’t get enough sleep, “they run increased risk of being
Jan/Feb 2020
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LEARNING
ARE YOU GETTING enough sleep?
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BROCKTON SCHOOL North Vancouver School’s Innovative Program Sets Children Up For Lifelong Success Early education is critical for a child’s development and aptitude for lifelong learning. Research has established that the human brain develops the majority of its neural pathways in the early years of life. Early childhood is a time of rapid development; however, a young brain’s receptiveness to learning is not enough to ensure it actually happens. It’s why parents are encouraged to engage their children, as much as possible, in learning activities such as reading at home and it’s why early learning programs matter. To help foster this early growth and development, Brockton School introduced its thoughtfully conceived Junior Kindergarten program in 2016. Open to children who will turn four by December 31st, Brockton School’s Junior Kindergarten program works within the framework of the International Baccalaureate (IB) Early Years program. “In addition to being in an IB setting, our Junior Kindergarten is an extremely unique program,” says Jane Richards, Director of Brockton’s Junior School and the Early Learning Years Coordinator. “Our teachers are outstanding and truly believe in co-creating the learning experience with the children.” Head of School, Karen McCulla adds: “While there is a robust and intentional curriculum, it is very much a program that engages children in their own learning, inspiring them to wonder and want to learn.” Early Learning also presents a critical opportunity for children to establish healthy relationships with their peers and the community. According to Richards: “among other areas, Brockton’s early learning program provides an opportunity for students to explore emotional self-awareness, strategies for reflection, and concepts of empathy.”
not make anyone feel as though attending the school is out of reach and encourages families to explore the school’s financial aid program. To learn more about admission to Brockton School’s Junior Kindergarten program and find Open House dates, visit the school’s website at brocktonschool.com. Brockton School is an independent, co-educational, non-denominational International Baccalaureate (IB) School that offers world renowned curriculum to their students from Junior Kindergarten through Grade 12.
Junior Kindergarten at Brockton School begins to lay the foundation for a child’s capacity for lifelong learning through hands-on classroom exploration and a focus on the whole child as presented through a growth mindset. Supported by an outstanding ratio of students to highly trained and qualified teachers, Brockton seeks to embrace the genius of each child and to “inspire the growth of outstanding humans,” as per the School’s mission statement. “It’s about supporting children on the path of exploring their unique gifts and challenges, and becoming the best person they can be as they pursue their own dreams and contribute to a better world,” McCulla says. Children aren’t the only ones supported by Brockton School’s Junior Kindergarten program. “We engage parents on their journey as well,” McCulla and Richards add. “It’s also an education for parents to learn how to parent a four-year-old in learning. This can be a daunting task and a support network is key.” Brockton School prides itself on an Admissions Policy that is diverse, inclusive, and accessible. This includes generous financial aid packages for students who qualify. McCulla stresses that the tuition costs should
Jan/Feb 2020
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LEARNING
Going
BACK TO SCHOOL After Having Kids
5 Ways Parents Can Prep For The Classroom by Mandi Em
When my son was 3 years old, I decided to go back to school to get a degree. As a 22-yearold high school dropout and single parent at the time, I was an unlikely candidate for higher education. However, I was able to make it work, and I am so grateful that I did. The hard work was worth it, and the bonus was that the whole experience was not nearly as difficult as I had assumed it would be. When I was a teenager I ended up only partially completing grade 11. At 19, I gave birth to a baby boy and didn’t put much thought into not having a high school diploma. A few years later, I separated from my son’s father and realized that my lack of options when it came to employability was an issue. I was in a “starting over” phase of life, and realized that getting an education was the best choice for me, so I could ensure a better future for my son and I. I enrolled in college and completed some assessment testing to be able to sign up for classes. At this point, I was trying not to invest too much thought into what my end goal was. Instead, I was quite literally taking it one day at a time, trying to complete any schooling I could to include it on a resume that was mainly built on customer service.
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The biggest challenge that I faced when I went back to school as a parent was at the intersection of childcare and money. Most parents are familiar with the struggle of needing to have childcare to make money, however, it costs money to pay for that childcare. It’s a bit of a catch-22. Living in the Lower Mainland where daycare and living costs are so high, this was even more difficult. As far as finances went, it was hard but not impossible. I took out student loans and applied for every grant and bursary available. I spent many hours filling out forms in the financial aid office, where they urged me to apply for everything, especially because many financial awards go unclaimed. I maintained good grades (which helped me land scholarships) and was eligible for many grants and bursaries geared towards niche groups such as women, single parents, and older students. I got a part-time job within the college as a tutor and student assistant, and was able to fit it in classes while my son was still at daycare. The biggest asset I had when it came to my return-to-school experience was ambition. I went to school with driven students, but I also shared the classroom with students that were there for fun, to fill time, or to keep their parents happy. My drive came from wanting to have an easier life for my son and I. And truthfully, if my drive wavered, I had the sense to see that I was in it- collecting debt, paying for childcare, and losing time with him while he was small. As a parent and older student I simply couldn’t afford to screw around.
"My drive came from wanting an easier life for my son and I."
I managed to complete a 4-year Bachelor of Arts Degree in Psychology in approximately 5 years. I didn’t take summers off in favour of having a reduced year-round course load. By the end of my degree, it felt like collapsing at the finish line of a marathon. I would be lying if I said I didn’t look at my son, who was no longer a tiny one and feel guilty for the things I missed. But I accomplished my goal, and showed him the value of education and working hard to reach your goals.
After completing school I briefly worked for the school district as an educational assistant, and then went on to manage a program for developmentally-disabled adults. I’ve had many professional opportunities arise as a result of obtaining my degree. I’m currently working as a freelance writer to stay home with my kids, and even this has become easier because of my experiences in school. Although going to school as a parent and high school dropout was hard, I have zero regrets and feel that had it happened any differently I wouldn’t have had the success I did. I needed it to be a struggle to take it seriously, and I needed the pressure of my life circumstances at the time to keep me moving.
5 Tips for
Going Back to School As A Parent APPLY FOR FINANCIAL AID Spend some time at the financial aid office learning about what your options are and apply for everything you are eligible for. CHECK OUT STUDENT SERVICES The student services office has resources for students, and you might find support available there that you wouldn’t ordinarily know exists. BE UPFRONT WITH YOUR PROFESSORS Lead with the fact that you are a parent and returning student. This open communication will be an asset should you need a deadline extension or to miss classes due to your parenting responsibilities. DON’T BE AFRAID TO ASK FOR HELP If you have friends or family who can help, it never hurts to ask. This can be as simple as watching your child for a couple of hours so you can study. GO SLOW There is no need to set any records here. If you need to drop a class or take a semester off, weigh all the pros and cons. It can be stressful to juggle everything so it’s best not to overdo it and make things even harder on yourself.
Preschool EARLY REGISTRATION REGISTRATION STARTS FEBRUARY 3 | 8:30AM
Register for the 2020-2021 school year Check out our open houses from January 18-29 surrey.ca/preschool
Jan/Feb 2020
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WHAT’S NEW IN 2020 A Message From The Resort We have a lot of new things at Manning Park Resort this year, with our biggest news being the brand new quad chairlift - called the Bear Chair. We retired our iconic Orange Chair at the end of last season, and spent the summer building the new quadruple chair, which holds four people. We ran a naming contest throughout the summer and had our guests vote on their favourite name. The winning choice was the Bear Chair! This is a fun and family-friendly name that also matches our new brand, which we unveiled this fall. In addition to the new quad chair, we’ve also built a new Alpine Guest Services building where you can get your tickets, rentals and lessons all in one place. This new building has replaced a number of other buildings, which were removed or moved to new locations. The changes have really blown away our returning guests! We have added another 8 new premium cabins to the resort, which just opened up this Christmas. These new premium cabins are great family units that sleep up to 11 people, have a full kitchen, a loft space, and full bathrooms.
MANNING PARK RESORT HIGHLIGHTS: • Year-round family-friendly resort located within beautiful E.C. Manning Provincial Park • Full resort amenities, including the Pinewoods Dining Room, Bear's Den Pub (minors welcome until 8pm), the Loon Lagoon pool & hot tub facility, a games room, and more. • In winter, the resort offers downhill skiing and snowboarding, cross-country skiing, snowshoeing, snow tubing and an outdoor skating rink. They also offer rentals and lessons for downhill and cross-country skiing. • Lots of family-friendly events are offered, such as guided snowshoe tours, the Lantern Lit Ski, Family Day activities, Spring Fest (downhill ski race, dummy downhill, and a slush cup). • In the unique setting in the heart of the Cascade Mountains, there is limited connectivity - with limited cell coverage only in the resort area, and WIFI suitable for basic browsing and email. Although this can be a shock in this day and age, it can present a great opportunity to connect with your family!
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LEARNING
EDUCATING PARENTS Because Parents Need To Learn Too by Andrea Vance Parents are a huge part of school life: fundraising for playgrounds, organizing student activities, and volunteering countless hours for school concerts and field trips. We do it because we know it makes the school a better place for our children, and all of the students at the school. Sometimes parents also need some help from the school system, and that can be a little trickier to navigate. Topics like homework, the revised curriculum, and school yard bullying can be difficult to tackle if you don’t have information and don’t know where to turn for help. Each year, our elementary school Parent Advisory Council (PAC) sets aside a small amount of funding for parent development and learning. It’s a fantastic opportunity to find speakers to help educate parents on relevant topics and engage them at the school level. We have been fortunate in the past to have amazing speakers like Deborah MacNamara, and Dr. Vanessa Lapointe, come in and work with our small, and enthusiastic parent group. The speakers have offered their insight into children and how we can best support them and provide guidance as they grow and experience life.
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The topics arising directly from the classroom can often be a little trickier, though, if you don’t know where to turn for more information or help. Answers to questions like “How Can I help with homework?” and “How is the new curriculum different from the old one?” or “How do I advocate for my child in the classroom and what resources are available?” are sometimes more elusive. Teachers are always there for parents to talk about how your child is doing and how you can help, and are definitely the first resource to consider if you have direct concerns or need updates. Some other school topics are more general, and apply to more than one parent or student, or the teacher is time constrained and can’t always help with larger conceptual inquiries. This is where parent education can be a huge help. Recently we also discovered the parent workshops from the BC Teachers’ Federation (BCTF), which are offered to any school and parent group. They are free and easy to organize with an online application form.
FREE WORKSHOPS FOR PARENTS: Advocating For Your Child: Giving parents the tools to communicate effectively with teachers. Anti-bullying: What bullying is, and strategies for helping children and schools. Special Education Funding: What does inclusive education look like, and more about the funding model for special education in BC’s public schools. Revised Curriculum: What does this mean for your child? Comparing past and current curriculums and highlighting ways parents can support their child. Supporting Your Child’s Learning: Strategies to help your child develop effective homework and study skills, and lifelong learning. Supporting Gender-Inclusive Communities: Learn what teachers are doing to make schools gender-inclusive. And there are more. Once an application is submitted, the BCTF will arrange for an experienced presenter to come out at a pre-arranged date and time. Any printed materials are sent in advance by email so you can print off the required copies. These presentations give some great insights into topics that many parents don’t have information on, beyond what the media presents to us. They also provide an opportunity for parents to gather and meet, learning strategies together, and share concerns. The presenters are practicing teachers who volunteer their time with parents to share knowledge and experience. For more information on these parent presentations, and more online resource, go to www.bctf.ca.
Other Parent Education Resources & Ideas Jesse Miller – Mediated Reality
Dr. Vanessa Lapointe
www.mediatedreality.com
www.drvanessalapointe.com
Safe Online
Saleema Noon
www.safeonline.ca
www.saleemanoon.com
Dr. Deborah MacNamara www.macnamara.ca
LEGISLATIVE ASSEMBLY OF BC SPRING BREAK PROGRAM WHEN:
March 16-20, 2020 - 10:00 am to 11:30 am March 23-27, 2020 - 10:00 am to 11:30 am
WHERE:
Parliament Buildings, Victoria, BC
REGISTER:
Email tours@leg.bc.ca or call 250-387-1771
*please note: children must be accompanied by an adult
Join us for a free, interactive program from March 16-27, 2020. This 1.5 hour program is designed for families with children aged 5-12. You will: • • • • www.leg.bc.ca
explore the Parliament Buildings with a guided tour and scavenger hunt make a craft to take home learn about the history of BC dress up and debate your own legislation BCLegislature
BCLegislature
LegislativeAssemblyBC
Jan/Feb 2020
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FIELD TRIPS
OVERNIGHT FIELD TRIPS The Benefits of Learning Beyond The Classroom by Bianca Bujan
When I was in my last year of high school, my whole grade 12 class hopped on a bus and headed to Drumheller, Alberta for an educational excursion amongst the hoodoos and historical artifacts found in our neighbouring province. Yes, most of my memories from that trip are of the fun I had with my friends, but some of those hands-on experiences have stuck with me - even after all of the years that have passed. I don’t remember the lessons learned from my grade 12 biology books, but I do remember staring up at the “world’s largest dinosaur” - a towering replica that is 4.5 times the size of a real T-Rex, that stands in front of the Visitor Information Centre when you arrive in Drumheller. I remember learning about the history of the hoodoos - the dramatic landscape that surrounds the area, and I remember finding small fossil fragments of dinosaur bones at the Royal Tyrrell Museum, a centre of palaeontological research known for its collection of more than 130,000 fossils. Classroom learning is important, but it can only teach our children so much. Hands-on, real-life learning is the best way to equip our kids for the future, and sometimes, taking those lessons beyond the classroom walls means planning an overnight stay somewhere new. In North Vancouver, Blueridge Elementary School (where all three of my children attend) participates in outdoor school programs at Cheakamus Centre (formerly the North Vancouver Outdoor School). This overnight field school and environmental studies facility
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is located on 165 hectares of ecological reserve in Paradise Valley, and offers a range of nature-based and outdoors activities and programs that are tied to the new BC curriculum. The students of Blueridge Elementary attend outdoor school at Cheakamus Centre with their classmates twice throughout their elementary school years: in grade 4 (for a two-night stay), and grade 6 (for 3 nights). There, children learn about youth leadership, recreation, and culture, and engage in other team-building, hands-on experiences that are intended to instill in young learners a sense of respect and appreciation for the natural world. My oldest daughter has been to both outdoor school sessions and really loved learning about Indigenous cultures through hands-on experiences. “In class we had someone come in and briefly share some stories and drawings about Indigenous cultures, and that was cool, but I really liked learning about it in real life, making Indigenous dishes, and learning how to do traditional drawings myself,” she shared with me. “I also really liked getting to know some of the kids in my class by sharing cabins with them,” she added on the bonding experience of the overnight stays and being grouped with classmates that are outside of her usual circle of friends. My middle child is excited for his first overnight outdoor school experience this year too, and I can’t wait to hear his thoughts upon his return.
Not sure if an overnight school program would be the right fit for your child? Here are just some of the benefits to consider: They offer great community building experiences. Like summer camp, overnight school programs create an environment where kids can bond and connect with their peers through teambuilding activities and group exercises. This can create a more cohesive community environment while there, and upon return to the classroom!
They foster independence in children. These programs take kids outside of their comfort zone, where they can build confidence through learning how to work both independently and as a valuable part of a team, while they develop problem-solving skills in an environment that is away from the comforts of home.
They help children to develop empathy and compassion. Real-life experiences help children to experience, witness, and understand their surroundings, which can have a greater impact on them personally and create a better understanding than simply reading about people, nature, and environmental impacts in a book.
They strengthen social and communication skills. Through group exercises, children learn to communicate and work together with their peers, group leaders, and teachers, strengthening their overall social skills, and preparing them for life after school.
They help to build confidence in kids. Learning how to do something new, and then performing that task amongst friends is a valuable takeaway that kids will have from experiencing overnight school programs. From taking a try at archery or learning how to build a campfire, to creating and performing a play with friends, the camp environment is a great way to build and strengthen confidence in kids.
Overnight School Programs In BC Cheakamus centre isn’t the only facility that offers overnight school programs for kids, here are some other cool programs to consider: EXPERIENCE “THE FLOATING CLASSROOM” ABOARD A VOYAGEUR CANOE Ridge wilderness adventures (based in abbotsford) hosts school overnight trips where kids can learn about bc’s rich fur trading history and experience our province’s dynamic natural environment while participating in an epic overnight canoeing excursion.
GO WILD IN THE “WILD YOUTH” PROGRAM BY UBC Based out of loon lake lodge & retreat centre in maple ridge, this ubc-led program offers kids profound natural connections, inspired learning, and shared personal moments in the serene setting of golden ears provincial park. FIND GOLD AT THE MINER’S OVERNIGHT PROGRAM Located at the historic hat creek ranch in cache creek, this iimmersive program brings students into a two-day living history program where they will spend their days living the life of a gold-rush miner.
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FUNDRAISING
LARGE CAPITAL
FUNDRAI$ING by Andrea Vance
When we think about parents and fundraising at schools, we often envision bake sales and book fairs, and chocolate sales. There are so many fun and creative ways to work together to raise a little money and share some time with your community. Sometimes, though, the need for fundraising becomes bigger, and parents are often brought into an area where they really have no experience or expertise. When large projects like playgrounds, school trips, or new equipment arise, you have to start thinking big. About four years ago, our elementary school identified a need for a playground overhaul. We were told the aging play structure in the middle was rusting from the inside, and much of the other equipment scattered around the grounds was so old it was “grandfathered” in and couldn’t be moved at all. As exciting as it was to think about a new outdoor playspace for the kids, we also recognized the reality of how much money this would cost. Raising $25,000 each year for field trips, student activies, and classroom supplies was already a huge job. Raising almost $200,000 seemed enormous. After a few years of fundraising and planning, and with the help of an amazing group of parents, teachers and administrators working together, we created a space to be proud of. As always, it was a lot more work than we anticipated, and we learned a lot over those years. Here’s just some of what we learned.
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TIPS TO HELP YOU RAISE BIG FUNDS FOR YOUR SCHOOL START EARLY
SPREAD THE WORD
Think ahead and recognize large projects well ahead of time so you can set aside funds each year. This also allows more time to find donors and plan events. Have your school playground assessed for its condition, and check school equipment for large needs that may arise in the near future. Don’t wait until the need is immediate.
Develop a campaign to educate the community around you. Utilize social media to create posts and provide updates. This also provides a way for parents to share information with friends and family, and you never know who is following along.
CHECK GRANTS There are so many grants being offered for school and community funding, but be warned, they are often difficult to get. Many corporations and foundations are bombarded with requests for community donations, so often they have an application process set up that is time consuming and tedious. Even though you may seem to qualify perfectly for a grant according to its criteria, you are competing with hundreds of other applicants who are in the same situation. Before applying, contact someone at the organization by phone or email who can provide you with insight into the selection process to determine if you should spend the hours involved.
ALIGN YOUR GOALS Ensure your goals align with those of your school. Whatever fundraising events you are holding, or corporations and foundations you are approaching, ensure they are in line with the message at your school.
CREATE ONE MAJOR EVENT Having a unique event will encourage parents at your school to attend, and invite others too. This could be a gala, a golf or baseball tournament, a special performance, or in our case, an adult tailgate party in the school parking lot complete with music and games! It’s a great way to bring the school and community together, and have a good time. It’s also a great way to fundraise without feeling like you’re selling something.
LEARN FROM YOUR NEIGHBOURS
GO OFFLINE
Talk to others who have completed similar major projects in your area to learn about their experience. What would they do again? What would they do differently? Our school was the first in our area to go through this process with major fundraising and a nature-based playground, and we have since been able to share our experience with other schools.
Utilize both your online and offline networks. Social media is great for spreading the word about a project, fundraising, and special events, but nothing really beats a face to face experience. This is especially true for major fundraising. Donors want to feel like they are part of the experience and love to put a face to the project. Having people on your fundraising team who have a solid personal or professional network is very beneficial.
QUALITY VS. QUANTITY Look to a few quality donors for major support. You will likely raise most of your money from a small number of donors. These may be a local businesses, alumni families, or large corporations that have a tie to your community. Think about a corporation that is looking for good PR in your area, or a business that has an agenda to support programs like yours. 80% of the funds will come from 20% of the donors. We spent a lot of personal time sending information and donation requests to small businesses and residents in the area. Although a few trickled in and were hugely appreciated, it didn’t end up matching the time spent. Network, network, network!
HAVE A RECOGNITION PROGRAM As a rule, donors like to be recognized. Ensure your project has a way to thank those who donated funds and got involved. This could be an ad in a local newspaper, or a sign on site with donors listed.
BE OPEN TO DONATIONS In-kind donations like services and products are a huge form of fundraising. Some services like engineering, architectural plans, machine rentals, and labour can add huge dollars to your project cost. Check your network at the school and ask around for in-kind contributions to lower cash requirements. We found architects, contractors, engineers, and gardeners who donated tens of thousands of dollars value. Be sure to recognize this as you would other major donations too!
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LATESTNEWS
Take Back Our Roads School Zone Road Safety Campaign
Safety
According to the Aviva Canada Road Safety Survey, “37% of parents have witnessed a car collision or near miss in a school zone, and over 70% of those involved a child,” in the past year alone. According to a report by Transport Canada, “an average of 156,000 people are injured or killed on our roads, and road related injuries remain the number one cause of death for Canadian children under the age of 14. In addition, 30 child pedestrians and 20 children on bicycles are killed each year – along with injuries to over 2,400 child pedestrians and 1,800 children on bicycles.” It’s time to change these numbers. Thankfully, a new social impact campaign has been launched to help keep our kids safe. Aviva Canada, an insurance company, has teamed up with Parachute, a leader in safety and injury prevention, to launch the Take Back Our Roads elementary school road safety guide. “Parachute is an expert in the field of school zone safety and works tirelessly to promote a safer Canada by preventing serious and fatal injuries through evidence-based solutions, advocacy and education,” reads the website on the plans for change. From assessing the current road issues that surround each school, to implementing change to keep our kids safe, the guide is hoping to be used as a valuable program that can help reduce the dangers on the road. To learn more about this initiative, visit www.takebackourroads.ca
Environment
MetroVan Repair Cafes Adopt Share, Reuse, Repair Initiative From The Netherlands
MetroVan Repair Cafes Adopt Share, Reuse, Repair Initiative From The Netherlands Based on a business model that was first established in the Netherlands, MetroVan Repair Cafes offer community gatherings in various locations around the Greater Vancouver Area, where volunteers will help fix your broken household items - free of charge. The goal of this free, fix-it drop-in clinic, is to encourage people to fix their old items instead of tossing them in the trash, and the concept has caught on across the world. From textiles and jewellery, to bikes and small electronics and appliances, everything that is broken is welcome. In the coming months, fix-it popup shops can be found across Vancouver. Find MetroVan Repair Cafes set up at Britannia Community Centre on January 25, 10am-4pm, Marpole Neighbourhood House on February 29, 10am-2pm, and Mount Pleasant Neighbourhood House on March 21, 10am-2pm. For more dates and locations, visit www.metrovanrepaircafes.ca
The Pacific Museum of Earth at UBC Vancouver
Explore the many wonders of our dynamic Earth! Free for individuals & families. Low cost programs for https://pme.ubc.ca/ schools & groups.
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UBC STEM Youth Education Program Expands To Surrey
WARD + ROBES Initiative Provides Stylish Hospital Gowns For Sick Teens
Youth
Teens love to express their individuality through what they wear, but teens who spend long-term stays at the hospital often have to forfeit their style, replacing their favourite outfits with drab hospital gowns. Recognizing an opportunity to make hospital stays a little more fun for teens, Starlight Children’s Foundation Canada partnered with top designers to create custom gowns for teen patients, and the results are amazing. Through the initiative, designers are encouraged to download the WARD + ROBES Designer’s Guide, which includes a hospital gown pattern, design restrictions to maintain gown functionality, and instructions on how to send your complete gown to Starlight Children’s Foundation Canada.
Science
The UBC Gearing Up Engineering Outreach program is dedicated to promoting science, engineering and technology to the children and youth of BC through fun, innovative and hands-on experiments and projects. The program is designed, organized and operated by UBC students, with a goal of showing program participants how fun, exciting and useful engineering and science can be. In November, this engaging STEM education program was expanded to Surrey and the Fraser Valley, in partnership with Surrey’s Health and Technology District - a rapidly expanding ecosystem of innovators and entrepreneurs collaborating with tech companies, scientists, educators and health professionals; each representing a range of business, technology, and research fields. Surrey’s Health and Technology District will be hosting a series of Geering Up “Let’s Talk Tech” workshops for secondary school students (grades 8-12). The free, halfday workshops (the next one is scheduled for February 29) will highlight the exciting possibilities of the tech industry through digital skills literacy. Students will dive into different emerging technologies by incorporating programming activities, links to real-life applications, and hands-on experiential learning. To learn more and to register, visit www.geeringup.apsc.ubc.ca
Ardene - a popular teen clothing brand, is a big supporter of the initiative. Through the Ardene Foundation, shoppers are encouraged to donate $1 to support Starlight’s seriously ill children and teens at each point of sale (this campaign runs until January 15, 2020). You can also make a donation directly through the site (link below). To learn more about this program, visit www.wardrobes.starlightcanada.org
@sportballvan Sportball Vancouver
604-688-3157
Sportball introduces children ages 16 months to 12 years to sports in a non-competitive and positive environment
Register for Spring and Summer! www.sportball.ca/vancouver
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TRAVEL
SPEECHLESS IN SEATTLE Impress Your Kids With This Wow-Worthy Weekend Getaway by Bianca Bujan
Wide-eyed and open-mouthed, my kids step slowly through our hotel room door and look around, awed by the spacious suite in which they stand. For my children, a hotel room can make or break a trip, so picking the right space to drop our bags and rest our heads can be just as important as putting together an itinerary of activities that will keep them engaged throughout our trip. Normally, a room with two large beds and a TV that is housed in a hotel with a pool is enough to please my trio of tots, so standing in our suite at the Sheraton Grand Seattle, which features a large living space with a dining room table and cozy couches, three separate bathrooms, two bedrooms, and large windows that show off sweeping city views renders them speechless. We’ve only just arrived, and we’ve already won the weekend. There are enough beds for everyone here (a rarity for a family of five like ours), and my children quickly claim their spots and then quietly unpack their belongings as we watch on, pleased. At first it’s tricky to pry them away from our home base for the weekend, but we’ve planned a lot for our sojourn to Seattle, and we’re eager to get started. We quickly fuel up with snacks and drinks at the Sheraton Club Lounge (an exclusive space for Sheraton Club members and hotel guests who opt to upgrade their stay). Then, deciding to go carfree, we call an Uber to take us to our first stop: the Seattle Aquarium.
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Day 1 Wander Through Seattle’s Waterfront District With three children of varying ages (five, nine, and twelve), I often struggle to find activities that the whole family can enjoy. When we headed to the Seattle Aquarium, I thought my oldest would be bored, but we found fun for everyone in the expansive, interactive space. A highlight for us was the Underwater Dome, an orb of sea exploration where you can stroll beneath the sea life of the Puget Sound. My kids also fell in love with the quartet of otters that were spinning, splashing, and sleeping on their backs in their cozy habitat. Hungry for lunch, we headed along the harbour to Pier 57 (Miners Landing), where we were delighted to discover an indoor carousel, an old-school arcade, and a massive seafood restaurant, the perfect spot for a rainy-day lunch and play. Our afternoon was spent riding Wings Over Washington - currently the most state-ofthe-art theatre in the world - where we embarked on a virtual aerial adventure, flying over the state’s most stunning scenic spots (without setting foot outside). Then, we headed outdoors for a ride on the Seattle Great Wheel - a 175-foot-high ferris wheel (and the only of its kind to be built over water) that offers enclosed gondolas to take in the stunning views of Seattle from the sky. We couldn’t leave Seattle’s waterfront without a tour by water, so we hopped onto a one-hour Argosy Cruises Harbour Tour, a fully-narrated cruise that shows you around the city - from the skyline to the shipping port, where we got to see stunning views of Seattle’s historic sites, and the Olympic Mountains and Puget Sound. Room service back in our suite was the perfect way to wind down from a whirlwind day by the water, and we tucked in early, because there was so much more to explore.
Day 2 Explore Seattle Center The site of the 1962 World’s Fair, Seattle Center is known for its stunning array of world-famous attractions, cultural touchstones, and historical gems, so I make sure to visit the area every time I’m in the Emerald City. The Space Needle was the perfect starting point for our day, as early morning is the best time to go to beat the crowds and explore the world-renowned architectural icon. Having recently undergone a $100-million-dollar “Spacelift” to include new features like The Loupe, the world’s first and only revolving glass floor, and the tilted Skyrisers (glass benches) which can be found on the refreshed open-air observation deck, visiting the Space Needle was like a new experience, even though I had been many times before. Exploring the neighbouring Museum of Pop Culture (MoPOP) was a hit with the family, too. My son loved the Minecraft Exhibit (on until September 2020), featuring interactive elements that bring the virtual video-game landscape to life, and the music exhibits had us all in awe (we went home with a handful of band t-shirts as souvenirs). Then we stopped in at Chihuly Garden & Glass, a museum that showcases the glassblowing work of Dale Chihuly. I thought my kids would be bored, but they were fascinated by the bright, sky-high sculptures, and watching the live glass-blowing demo on site was a great way for them to see how the amazing art installments were made. We warmed up with a late afternoon High Tea at The Georgian at Fairmont Olympic. Lunching like royalty was another highlight for the kids, as we dined on miniature sandwiches and decadent desserts, and sipped on a variety of deliciously-steeped teas while we sat under a sparkling chandelier and chatted about our adventurous day.
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COMMUNITYCALENDAR COMMU WCF PRESENTS
SPECIAL EVENTS
EXPLORE
The Wellness Show Feb 1, 10am - 7pm & Feb 2, 10am - 6pm Vancouver Convention Centre West For more than 25 years the Wellness Show has been bringing new approaches to nutrition, fitness, physical and emotional well-being to help Vancouverites achieve their most holistic, healthiest selves. The show connects like-minded businesses and thought-leaders in wellness. www.thewellnessshow.com
Modern Day Wife Launch Party February 12, 6pm - 9:30pm Hycroft Manor Vancouver Experience an evening of wealth, elegance, education and entertainment, with speakers like Jane Stoller, Karin Bohn, and Corrie Elieff. Co-ed – Partners, girlfriends, spouses and friends all welcome. Learn how to get organized at home and online, set and achieve your goals in your business and home life, and nail down your personal style for the year to keep you feeling powerful. www.eventbrite.com/o/modern-daywife-28968794961
Canyon Lights Until January 26, 11am - 9pm daily Capilano Suspension Bridge, North Vancouver Experience the dazzling light displays and millions of twinkling lights on the suspension bridge, Cliffwalk, Treetops Adventure, rainforest and river below. Don’t miss the brand new projected light show, “Spirit of the Rainforest”, which brings the rainforest to life right before your eyes! Partial proceeds from admissions are donated to the BC Professional Fire Fighters’ Burn Fund. BC Residents receive free annual pass with the purchase of one ticket! www.capbridge.com
Get Crafty! January 21, 5:30pm - 8pm Rocky Mountain Flatbread Kitsilano, Vancouver Roll up your sleeves with Rocky Mountain Flatbread Co. and prepare to get “floured up” as your pizza making host guides you through creating the perfect artisan pizza! Each course will be paired with craft beers from Four Winds Brewing Co. www.rockymountainflatbread.ca
Full Moon Fondue Nordic Ski February 8, 7pm - 9:30 pm Manning Park Resort Enjoy this special Dark Sky Event in Manning Park’s true Alpine wilderness. Join a guide for a cross-country adventure under the stars. Cross country ski back down along South Gibson trail to the Lodge by the light of the full moon, followed by a delicious chocolate fondue in the forest. www.manningpark.com/events
Lunar New Year February 1, 12:30pm - 4pm Museum of Surrey Cheer on the dragon and lion dances, sample food and make festive crafts. Sample Chinese Lunar New Year cuisine and sip from the Teapresso Bubble Tea Food Cart. Performances will take place at 1pm and 2pm. There will also be craft tables for children. www.surrey.ca
Family Fun Nights February 7, 14, 21, 28 Cypress Mountain, West Vancouver Pizza, s’mores, fire pits, music, and more. Bring the whole family up to hang out every Friday night until March 27. This is a great spot to warm up after your ski runs. Free admission, fees for food and beverage. www.cypressmountain.com
Birth Fair 2020 March 7, 10am - 4pm & March 8, 10am - 3pm Coast Langley Hotel This Pregnancy & Baby Fair includes shopping for unique items and learning from workshops and presentations. www.birthfair.com Mini Pop Kids – Bright Lights Tour March 17, 19, 21, 22 Nanaimo, Victoria, Abbotsford, North Vancouver A concert for kids and parents too! www.minipopkids.com/tour
RAINY DAY ACTIVITIES Cannery Farmer’s Market February 9, 10am-3pm (ongoing, every second Sunday) Steveston’s community winter market features local artisanal products and makers, and locallysourced handcrafted products inside a historic cannery setting. Vendors are located both indoors and outdoors. Admission to the Gulf of Georgia Cannery National Historic Site is free on market days, with guided heritage tours available by donation. Live music by Micky Slick: Party of One! from 11am to 2:30pm. www.gulfofgeorgiacannery.org North Surrey Sport & Ice Complex Grand Opening January 18, 12pm - 3pm North Surrey Sport & Ice Complex, Surrey Join the grand opening celebrations of Surrey’s newest recreation facility, with a ribbon cutting, free skating and fitness studio access, entertainment, skating demos and more. Free to attend. www.surrey.ca
Fan Expo Vancouver February 15 - 17 Vancouver Convention Centre West A three-day pop culture event. Watch professional comic artists battle it out in the Sketch Duels, attend “how to” workshops, and take photos with your favourite costumed characters. Over 250,000 square feet of shopping madness too. www.fanexpovancouver.com
For more family events, or to add your own event to our community calendar, please visit www.westcoastfamilies.com
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SEE
LEARN
PLAY
Dear Evan Hansen February 25 - March 1 Queen Elizabeth Theatre, Vancouver A contemporary musical about life and the way we live it. www.vancouver.broadway.com/shows/dearevan-hansen/
Raising Digitally Responsible Youth January 30, 6:30 - 8pm Sir Winston Churchill Secondary Auditorium, Vancouver Presented by the Vancouver School District, Learning Services, this course covers what we need to know as parents to protect our children and teach them responsible and appropriate use of technology. This event covers social media, how to pick your battles, current research findings, digital footprints, and more. www.bit.ly/35vMzh1
Ultimate Frisbee Demo for Kids January 21 & February 18, 6pm - 7pm James Thompson Elementary School, Richmond Open to kids in Grades 3-7. Learn why ultimate frisbee is one of the fastest growing sports in the Lower Mainland. The demo takes place inside, so no worries about cold or rain. www.elevateultimate.com
Beep February 11 - 23 Carousel Theatre For Young People In Mort’s Village everything has its place, every day is the same, and everyone likes it that way. Until one morning, crash, boom, bang! Down comes Beep from the sky. Who is this noisy robot, and how will she find her home?If you loved the film WALL-E you will adore BEEP. A story about unexpected friendship, finding where you fit, and learning how to mix things up. www.carouseltheatre.ca Stories in Sand February 9, 2pm Orpheum Theatre, Vancouver Kseniya Simonova is a most imaginative artist and animator who tells stories in sand. In 2009, her appearances on Ukraine’s Got Talent moved audiences to tears, and videos of her work have gone viral worldwide. Children and families of all ages will be entranced as projections of Kseniya’s sand illustrations magically unfold before their eyes while Maestro Tausk leads the VSO. www.vancouversymphony.ca
Home-Based Travel Agent Info Session January 21, 6:30 - 7:30pm Delta Hotels by Marriott Burnaby Conference Centre If you have ever wanted to sell travel, and are thinking of making a career change, come and meet Clarie Newell and the Travel Best Bets team to learn more. Working from home you can set your own hours, and sell the travel products you want, to whom you choose. Door prizes will be awarded, and everyone is welcome. www.bit.ly/37LnFM2 Conscious Parenting with Dr. Shefali Tsabary February 11, 6pm Sheraton Vancouver Guildford Hotel, Surrey At this workshop, Dr. Shefali will share her radically different approach to parenting, that has transformed the lives of so many families. Whether you have a toddler or a teen she will help you discover a new path to parenting without fear or anxiety, learn to end conflict, and motivate your children through connection. www.bit.ly/2N4rJz5
A Mammoth Birthday Party January 26, 12pm - 4pm Royal BC Museum, Victoria It’s time to celebrate Wolly the Mammoth’s passage out of the Ice Age and into middle age with a Mammoth-sized birthday party! This is an all-ages event that will include music, crafts, an educational “animation station,” and an hourly chance to win one of five stuffed Woollies! Free with admission. www.royalbcmuseum.bc.ca
Visit us online at www.westcoastfamilies.com for a round up of events for Family Day 2020.
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FAMILY HEALTH
LENTIL LOVE
For more cooking with lentils, more healthy recipes, and other wellness wisdom, head to www.nourished.ca or follow @nourishedbyalyssa
Cook Once, Eat Three Ways by Alyssa Bauman, Nourished.ca I love lentils. They are economical, a nutritional superstar, flavourful, easy to cook—no overnight soaking necessary—and versatile in so many recipes. They are an easy and meaty substitute that can be used in burgers, meatballs, meat sauces, taco mixes, etc. Small, but mighty, lentils top the charts when it comes to fibre-rich foods, they are a plant-protein powerhouse, and they provide folate, magnesium and antioxidants, with few calories. I’m not sure why so many shy away from cooking with them, but my goal is that they’ll find a spot on your weekly meal planning rotation. Here’s how to cook a meal using lentils once, and then enjoy your leftover lentils in three different ways. Even if your kids don’t eat them the first time, keep serving them consistently, and eventually they will. That’s a promise.
IMPORTANT NOTES TO KEEP IN MIND: 1 cup of dried lentils = about 2.5 cups of cooked lentils. Add 3 cups of liquid for every one cup of lentils. I like cooking my lentils in a seasoned broth. This adds extra flavor and depth to the final product. RED LENTILS: Great for curries. These tend to split making for a creamier consistency. BROWN LENTILS: These have the perfect texture for soups, burgers, and stews. BLACK LENTILS: Also known as Beluga lentils, these smaller, harder consistencies are ideal for lentil salads or room temperature dishes.
LENTIL BURGERS Serve this as a traditional burger, Greek style with tzatziki and feta cheese, topped on a salad or with whatever sauce the kids like to dip. Double the recipe and freeze the leftovers as these make a perfect protein snack. Ingredients: • 1 cup cooked brown lentils • 2 tblsp olive oil • 1 small onion, chopped • 1/2 red bell pepper, diced • 4 cloves garlic, minced • 1 15 oz can chickpeas, rinsed and drained, or 1 cup dried chickpeas, cooked • 1 cup loosely packed parsley leaves • 2 large eggs • 2 tsp ground cumin • 1 tsp ground coriander • 1 tsp salt and black pepper • 1 cup gluten-free breadcrumbs (I like Mary’s Brand, or a brown rice breadcrumb works well) • 3/4 cup grated carrots • 1/2 tsp baking powder Directions: 1. Heat oil in skillet over medium heat. Add onion and bell pepper. Saute the mixture for 7 minutes. Stir in garlic. 2. Blend chickpeas, parsley, olives, eggs, cumin, coriander, salt and pepper in a food processor until smooth. 3. Add chickpea mixture into onion/pepper/garlic mixture. Add breadcrumbs, carrots and baking powder. Stir all into lentils. 4. Using your hands, shape into burger or slider sized patties. 5. Heat olive oil in pan. Make really hot. Cook burgers in pan till brown and fragrant - about 5 minutes. Flip and cook on the other side for about 3 minutes. OR preheat oven at 350, line baking sheets with parchment paper, and cook for 6 minutes. Flip and cook again for 3 minutes. Great both ways.
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EASY LENTIL SOUP
LENTIL AND WALNUT SALAD
Ingredients:
This salad offers phytonutrients, great protein, iron, and Omega-3 essential fatty acids which are necessary for brain and skin health. It also provides excellent fibre, keeping you full longer. This salad tastes so good, it will make eating healthy addictive.
• 1 tsp coconut oil • 4 large garlic cloves, minced • 1 onion, diced • 3-4 celery stalks, diced • 1 bay leaf • 1.5 tblsp ground cumin • 1 tsp chili powder • 1 tsp ground coriander • 1/2 tsp smoked sweet paprika, to taste • 1/8th tsp cayenne pepper, optional • 10 cherry tomatoes, halved • 5-6 cups bone broth chicken or veggie • 1/2 cup cooked brown lentils • sea salt and pepper, to taste • 2 handfuls torn bite-sized kale leaves Directions: 1. In large pot, sautee onion and garlic in oil for about 5-6 minutes over medium heat. 2. Add in celery and sauté for a few minutes more. 3. Stir in bay leaf and spices (cumin, chili powder, coriander, paprika, cayenne). 4. Add tomatoes, broth and lentils. 5. Boil for 5 minutes, and then simmer uncovered for about 20 minutes. 6. Stir in kale and season to taste. 7. Garnish with avocado, arugula, pumpkin seeds.
Ingredients: • 1 1/2 cups cooked beluga lentils, cooled and drained • 1/4 cup sliced green onions, green part only • 1 cup packed thinly sliced baby spinach • 1/2 cup halved cherry tomatoes • 8 olives, pitted and roughly chopped • 1/4 cup chopped walnuts • 2 tblsp extra-virgin olive oil • 1 tblsp balsamic • 1 tsp Dijon mustard • 1 tsp chopped fresh mint, cilantro or both • 1 clove garlic, crushed • Salt and pepper • Any other favourite veggies, chopped in bite size pieces Directions: 1. Combine lentils, green onions, spinach, tomatoes, olives, and walnuts. Gently mix well. 2. In a small bowl, whisk oil, vinegar, mustard, herbs, garlic, salt and pepper together. 3. Pour over lentil salad and mix well. 4. Allow salad to set at room temperature for at least 20 minutes, stirring a few times before serving.
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