What’s Your Health IQ?

You may not a be health expert, but you do have some idea about what “healthy” is, right? Or do you? Health information can be tricky – there are so many conflicting opinions, new information shared, “diets” or ways of eating, recommendations from government and other professionals or experts. How do you know what is right and what is just smoke? This True or False Quiz will have you answer some basic questions about health. Not trends or specific personalized recommendations but general things about health that everyone should know.

1) Vegans tend to be deficient in protein and iron as they do not consume any animal products.
2) Carbs, like rice and potatoes, make you fat.
3) Everyone should take a multivitamin.
4) Eating potatoes are healthy – regardless of how they are cooked.
5) Stress can stop you from losing weight.
6) Red wine is healthy.
7) Hormones are only important as they relate to women and menopause.
8) Adults need 6 hours of sleep per night to be healthy.
9) Sugar is sugar. It is all the same.
10) Meditation is a complicated practice that requires a minimum of 60 minutes per day to be effective as a way to reduce stress.
11) If you have been overweight and sedentary your whole life, getting healthy now will not improve your longevity.
12) Drinking water and staying hydrated is only good for your skin and weight loss.

Here are the answers!

1) FALSE: Although arguable more difficult or inconvenient for those following a vegan diet, vegans have to be vigilant in ensuring they choose foods rich in iron and protein such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. The key is to ensure there is some present at every meal and snack.

2) FALSE: This has been an ongoing misconception for years. Carbohydrates are actually one of the three main building blocks (macronutrients) that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function. What is important when you are choosing carbohydrates is what nutrients they have in them – to ensure they are providing the most benefit to yours body.

3) TRUE and FALSE – This one is tricky. It mostly depends on what your diet is like. If you are able to get all of the necessary vitamins and minerals your body needs through food, then you probably don’t need one. However, most people tend not to be as “perfect” in their food intake – let alone have the time to cook all of that food – necessary to check off all of the vitamins and minerals on a daily checklist.

4) FALSE: This one should be easy to answer. HOW food is cooked or prepared is just as important as the type of food you eat. For example, with potatoes, a baked potato (without all of the “fixins” like butter, sour cream, bacon) is much healthier than French fries which are deep-fried and full of saturated fat and sodium.

5) TRUE: Stress can lead to unhealthy stressed induced behaviors such as overeating, exercising less, emotional eating and sleeping less. When our bodies are in chronic stress response, meaning we are stressed about 70% of the time, our cortisol levels are in a constant heightened state. When this happens, are cells are inflamed leading to chronic inflammation. Our body holds onto things, like fat cells, when we are chronically stressed and chronically inflamed. This makes it next to impossible to lose weight when we are chronically stressed out.

6) TRUE: YES! (thank goodness given the past year!) Research suggests that drinking an occasional glass of red wine is good for you. It provides antioxidants, may promote longevity, and can help protect against heart disease and harmful inflammation, among other benefits. Just remember though that this is limited to red wine (not all alcohol) and a glass of wine (5 oz) – not half or full bottle – per day!

7) FALSE: Hormones are so much more that something teenagers are full of and menopausal women wish didn’t exist (ha ha!). Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs to help them do their work. They affect growth and development, metabolism, sexual function and mood. When they are out of balance, they can lead to weak bones, diabetes, weight gain and a list of other problems.

8) FALSE: Sleep is SO important to be healthy. It is recommended that adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.

9) FALSE: The biggest different between sugars are “natural sugar” – those found in foods such as fruits and veggies and “added sugar” – those that are added to a food during the manufacturing or cooking process. Natural sugars have fewer calories and less sodium with a higher water and nutrient content than added sugars. Added sugar on the other hand, does not contain protein or fiber, which causes your body to digest them even faster and spike your blood glucose levels which are linked to major health issues.

10) FALSE: A huge stress reducer, meditation is often misunderstood. Meditating doesn’t mean you have to be a hippie or a yogi or a zen master! In fact, the process of meditating is straightforward and easy: simply sit and practice. You can do it anywhere and it can be as quick as 5 minutes. There are many apps such as ‘Calm’ and videos on YouTube that can help you get started. You will be glad you did!

11) FALSE: Don’t let your past define you. It is never too late to make a change to be healthy. Anytime is the best time to make YOU a priority and put your health at the forefront. Be brave. Ask for help. You got this!

12) FALSE: Although drinking plenty of water can help improve skin appearance and weight loss, it does so much more than that. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work. It is essential to the healthy function of every system in your body, including your heart, brain, and muscles.

 

So? How did you do? If you got all answers correct – amazing! You are well aware of what your body needs for optimum health. If you didn’t get all correct but got most – good job! Keep educating yourself on what you can do to take your health to the next level. If you didn’t answer any correctly or just a few – don’t worry!! The fact that you took this quiz is evidence that you are aware of your own health – which is better than most people. Now you just need to learn more and perhaps get some additional help to get you where you want to go.

No matter where you scored on this quiz, remember no one is perfect. Everyone is at a different stage in their health journey. Congratulations on taking steps like doing this quiz, reading our blog and newsletter and choosing YOU!

If you ever need some more personalized, detailed assistance in your nutrition and healthy lifestyle, contact Andrea at Best You Nutrition.

Losing Weight After 50

It may seem like as you get older, losing weight gets increasingly difficult. It’s easy to blame our age or slower metabolisms as to why we aren’t looking or feeling as good as we want. Well unfortunately this is no longer a good excuse. Even though your metabolism may have slowed down, your weight gain is mostly due to being less active and having muscle loss. Fortunately, these are two things we can do something about.

Do we have the time and energy to work out as much as we did when we were in our 20s? Ummm no. Those were the days when we didn’t have kids, weren’t in the thick of our careers and had much more free time.

But now that we are in our 40s and 50s, we have to make our health a priority. We have to carve out time and pay attention. We have to set goals and get to work.

Here are a few things to do to help you be successful in achieving your fitness or weight loss goals:

  1. Set more than one goal. Don’t just set a goal based on the scale. Set goals to include a fitness component (example: jogging non-stop for 20 minutes) anda nutrition component (example: drinking 6 cups of water a day). Setting a variety of goals will help you feel more frequent success and positivity and help to keep you staying on track.
  2. Talk to the professionals. First of all, consult your doctor to ensure you are healthy enough to start an exercise program or if you have any specific issues that need to be considered such as IBS, Diabetes, or injuries (current or past). Make sure you are honest with all professionals you consult about your issues as this will ensure you are safe and programs are tailored to you. Some people you may want to consider hiring either for a one time or multiple sessions include personal trainers and dieticians/nutritionists. Let’s face it, if we were experts in these areas we wouldn’t be needing to get some help here. These pros can make the process much more enjoyable and increase your likelihood of success.
  3. Get moving – more often. Seems pretty basic but it’s a big move. Take the stairs, walk around on your coffee break, plan a coffee walk with a friend rather than sitting and sipping. These will all help to increase your metabolism.
  4. Workout. A few things about working out:
    a. Do something fun – whether it’s a dance class or swimming, find something that you enjoy doing – it will make all the difference.
    b. Buddy Up – whether it’s a friend or family member you meet for your workouts or a group fitness class, getting your sweat on with others makes you more likely to stick with it as you are accountable to others.
    c. Add weight lifting to your routine. This is especially important as we get older. Not only does this help with maintaining muscle to aid in keeping our weight gain at bay, it also helps with balance.
  5. Nutrition is so important! This is probably going to make the biggest impact on your weight loss. A few things (other than talking with a certified dietician/nutritionist) to consider:
    a. Be mindful about what you are eating, how much and when. It’s easy to scarf down an entire bag of chips subconsciously while watching Netflix!
    b. Increase your protein intake. Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss. Some examples include lean meats, protein shakes, beans and legumes.
    c. Drink lots of water – try to have this be your more frequent drink of choice!
    d. Eat whole, nutrient dense foods – vegetables, fruits, nuts, seeds, poultry, fish, legumes, and whole grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
    e. Cook more at home and eat out less. Know what you’re eating. Eating out often usually means eating high fat, sugar and salt and highly processed foods. This will likely save you money too!
  6. Sleep! Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
  7. Finally, be patient. Just because you start on a path to a better, fitter, healthier you, doesn’t mean it is going to happen quickly. It takes time. But it WILL happen. Just be patient.

Just because you haven’t made yourself a priority in the past, doesn’t mean it has to stay this way. You are worth the effort.

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Don’t Let the Door Hit You on Your Way Out!

Before I had my third child, I admittedly used to (quietly) mommy shame a few moms out there that were super excited about the first day back to school. I wondered why they didn’t want to spend as much time with their kids as possible. Because before you know it, they’ll be too cool for you and busy with friends, school, sport and everything but you. 

Didn’t they enjoy making all of those special summer memories with their kids? Ice cream runs, trips to the beach, water balloon fights, lazy days, camping, picnics, movie nights? I secretly thought that maybe they shouldn’t have had kids if they didn’t want to spend time with them.  

Well that was then.  My opinion on this topic has since changed – drastically!  After having my third child things have changed in my mindset on it all.  I am now on the other side of the fence. I understand why businesses market to parents with the comparison of back to school with the joy of Christmas – “it’s the most wonderful time of the year.”  I now get it.  It really IS wonderful.  Don’t get me wrong – I love my kids more than I could have ever imagined AND I love spending quality time with them. It’s wonderful because at the end of the nine weeks (but who’s counting?!) of summer break, I’m totally exhausted and dreaming of getting back into a normal schedule and routine.  

Summer break is amazing because we get to do all of those super fun things with our kids that we can’t normally do throughout the cold depressing winter. But the fun times are in between days of anxiety, stress and exhaustion.  It’s a job in and of itself juggling what the plan is for childcare while you work or finding things to keep them busy and entertained so they don’t and spend 12 hours a day on their electronic devices. 

Whether you are working full time and have your kids in daycare or sport and activity camps, or you’re a stay at home parent who now needs to be a nine-week full time entertainer, the struggle is real. Sunday Mimosas seem to be a bit of a need to help you from going bonkers – and don’t worry, there is no judgement on that or on the parents who sneak in a cooler to the splash pad. I get it. Big time. 

Even for those parents with teenagers – they are still having to drive here and there and make sure that they’re not either burning the house down, having people over or spending 25 hours a day on their phones or gaming device.

Then there’s the whole food thing. I remember being so excited at the end of the school year about not having to make lunches for July and August. This was an illusion because since the first day off, I started to wish I had to make ONLY one lunch and two snacks for school.  This summer felt like I was making morning snack, breakfast, brunch, snack, lunch, snack, another snack and then dinner – and then two more snacks!!  Seriously?! Where do you put all this food?! You’re 50 pounds…do you have a hollow leg? 

So this September, I joined the moms I secretly shamed and honestly didn’t even care that it was the end of summer.  I was just so excited to be able to get us all into a normal routine. I’m now singing the praises of Back to School!

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Baru Rubs & Sauces

With Barbeque Season officially here, the timing could not have been better to try what is now my new favourite seasonings! I had been so bored with my regular “go-to” menu and was looking for something to “spice things up” without going completely off what I know how to cook. 

Here’s where Baru Rubs and Sauces steps in! Baru is a Vancouver-based company started three years ago by two BFFs – Zeta Newis and Nina Lafleur – as a spin off of the successful Kitsilano restaurant – Baru Latino.   Part of what makes their products so unique is that they are a small batch, handmade producer based out of an award winning restaurant.  Who wouldn’t want to bring this deliciousness home for their own daily consumption?

I think I may personally love the business for the fact that the co-owners are women, BFFs, foodies and Canadian.  Nina Lafleur attributes their success to their belief in  “fresh, healthy, tasty ingredients and a commitment to our customers”

The friends’ love for food and cooking is evident in their products.  They want to make healthy, fresh and delicious food for friends and family. This is something I completely relate to. “Food is family, friends, and community. It is something that unites us all. With our products, you are able to sample foods which are inspired from different areas of the world, take them home and try new things.”

Having tried all of the rubs and hot sauces, I have to say that they are as unique and diverse as my own family.  Their “Hot’R Sauce – Even Hotter” is, by far, my husband’s favourite he’s ever tried.  Having spent 6 years in the Caribbean, the flavour takes him back.  He LOVES hot sauces – but this one isn’t just hot, it’s packed with flavour.  He said “it’s the habenero…I can taste it in the sauce”.  When I asked him more about what he thought, he said “it’s all gone. We NEED to get more!” For this discerning hot sauce fan, this is the greatest compliment.

Now for the rubs… I have a mixed crew of test subjects and palets … I like spice and flavour, my husband likes HOT and flavour and my daughters like flavour packed spices without the HOT.  The girls favourite was the Chimichurri Rub.  I marinated chicken in the recommended mix of (olive oil) and rub before cooking.  They actually fought over the last piece and asked to have it for lunch!  Success!

I love the fact that these rubs are packed with flavour, not just sauce or salt. I also love that they give suggestions to how to use them – I didn’t even think of using it as a marinade! Baru hit the nail on the head with their focus on putting ethnicity and global tastes into a product.  It goes outside my own personal usual “go-to’s” – which I love!  I can’t wait to try these rubs on fish!  And steak is a “no-brainer”.    

Currently their products are only sold in retail stores in BC but they are wanting to expand outside of the province. Luckily for me, five of their products (including the coveted Hot’R Sauce!) are available online and can be shipped anywhere in the world. Currently their offering free shipping in Canada for orders over $30. Yippee!

I’m happy that I was able to try Baru’s products – not only to have a future Father’s Day gift idea, but also to help me break out of my usual fare of seasoning-free kid cooking to a kid and adult-approved cooking environment!

If you are interested learning more about or trying the Baru Rubs & Sauces yourself this BBQ season (or anytime really!), please visit their website: https://www.barurubsandsauces.com.

This Not That – For Kids

I’m a working Mom of three kids. I know first hand how hard it is to always make the healthiest choices for our kids. Life is busy.  Between work, school, activities, driving, cooking, cleaning and volunteering, there needs to be about 5 more hours each day to fit it all in.

The choice of foods we make for our children not only affect their health now, but also for their future.  Their little bodies are in a constant state of building and their future health depends on what we put in those bodies while growing. Providing good nutrition is also the way to set them on a path of healthy eating for their adulthood.  We know that kids learn their eating habits and views about food from their homes.  Let’s teach our kids to not only enjoy nutritious food, but also to view food as fuel that can help make them make their bodies do great things.

All this said, I know how hard it is to raise a healthy eater. Every kid loves French fries, pizza, candy and ice cream. I admit that my kids eat these things too!  However, when they do have them, it’s infrequently and a treat – not a regular occurrence.  I’d like to share a few ways you can make simple changes to provide better (not perfect) nutrition for your kids.  It’s basically about swapping one thing for another.

 

FOOD BETTER BEST
White Bread Rye Bread Whole Grain Bread
McDonald’s (Fast Food) A&W (no antibiotics) Freshii, Jugo Juice
White Pasta “Smart” Pasta (tastes exactly like white but added veggies or fibre Whole Grain Pasta
No veggies 1 – At least once per day of any vegetable – their favourite

2 – Serve veggies with dip

3 – Cooked with butter and honey (my secret weapon)

A variety of vegetables with lots of different colours –  maximize nutrition intake.
Margarine Butter Ghee
Store Bought:

Cookies, Cakes, Granola Bars,

Store Bought but “all natural ingredients/no artificial ingredients or preservatives” Homemade or other healthy snacks – fruit, vegetables…
Pop or Fruit “drinks”, Slurpees

(all packed with sugar and without nutrients)

Real Fruit Juice ½ water, ½ juice OR
Water
Gatorade/Powerade/

Sport Drinks

Chocolate Milk Water
Processed Chicken Fingers or Nuggets or Fish Sticks Homemade Chicken fingers or Fish Sticks – Baked Grilled or Baked Boneless Skinless Chicken or Fish
French Fries – Deep Fried ½ size Fries and salad/veggies or fruit, mashed potatoes Baked potato, sweet potato
White Rice Basmati or Jasmine Rice Brown Rice, Quinoa
Candy, Chocolate Bars Snack Size/Halloween Size Fruit
Potato Chips Veggie Chips, Baked Chips, Pretzels, Popcorn Nuts, Fruit, Raw Veggies
Waffles, Pop Tarts, High Sugar Cereal (all processed) Homemade pancakes, waffles, oatmeal, whole grain cereal, whole grain toast Add fruit and protein…

Eggs, peanut butter, orange juice, yogurt, bowl of berries

To summarize, stay away from processed foods, deep fried foods, sugar (except that naturally found in fruit), white starches/carbs.  There is always a substitute.  Don’t worry if you’re entire menu is currently on the “stay away from” list.  The good news is that you can only improve from here.  Start today with things you think will work for your kids and then slowly incorporate more.

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Holiday Health Tips

It’s that time of year again – the holiday season! There is a festive feeling in the air, the lights make everything look so alive, and parties are well underway. With all of the chocolates, sweets, dinners, parties and drinking going on, it’s really easy to pack on a few extra pounds over the holidays. Now I am one to indulge and enjoy too, but have a few handy tricks of the trade to make sure I stay on track with my health goals throughout this time of year.

 

At the Office

I have worked in office spaces before where all of your clients want to send a sweet something to the team to say happy holidays. Next thing you know there are twenty different boxes of chocolates, candy canes galore, and enough shortbread cookies to feed an army. The temptations are endless. A chocolate here and a cookie there can really add up throughout the day. I find the easiest way to avoid this is to not see it. If your work area is close to the ‘snack table’ see if anyone minds if you move it. That way every time you get up you don’t grab a treat. Not possible? Give yourself a daily maximum. That might be three treats a day, and you can have them all together or throughout, but make sure you’re not grabbing for a goodie every time you leave your desk.

Potlucks at this time of year are also a big office favorite. Everyone likes to bring their favorite holiday dish which usually consists of something sweet, something rich, or something fattening. Make your dish something healthy. And if that turns you off, make one healthy and one not-so-much. I always like bringing a great vegetable dish. You might be surprised by how many others also crave something with some nutrition to add to the table. Pick and choose between the unhealthy items – try to pick only your favorites rather than one of everything.

 

At Home

Our family has always been one to get together around the holidays and enjoy each other’s company surrounded by delicious food and drinks. It is a time that everyone tends to have a bit of a break from work, school and life. Similar rules from the office potluck would apply to eating at your favorite cousin’s house. Yes – the food is delicious. But you don’t have to walk out of there feeling like you’re going to explode. Be mindful of your choices and be mindful of your eating. Eat until you are no longer hungry rather than until you are stuffed. Choose two types of desserts rather than one of each. And get up and move around. I find right after a big meal playing with the kids or dogs around the house takes your mind off of having another plate, and helps your body digest your food better rather than sitting motionless.

Around your own house, try to best maintain your nutritional routine. If this time of year brings more guests around, and perhaps in turn a few more alcoholic beverages, choose wisely. Try to keep it to a realistic number and don’t drink high calorie drinks. Everyone loves a Bailey’s and coffee or a Rum and Eggnog on Christmas morning but those are loaded with calories. One or two might be a great festive move, but drinking them like they are water will have your caloric intake through the roof.

 

Holiday Parties

Work holiday parties are always fun. It gives the team a chance to get together outside of the office and connect on things other than work. Whether you are a team of ten or 500, the camaraderie that can develop at these events is terrific. I always find that there is so much food to be had. Finger foods and appetizers while people are first arriving, followed by a soup and or salad, followed by the main course and then dessert. I definitely encourage everyone to indulge once in a while, but remember you are eating for one. The appetizers can really put things over the top. Eat the same amount of food that you would normally eat. At home, I don’t have six or seven appys before dinner. Try to make smart choices about the options you choose and the number of them that you choose.

Another great tip is that if you know you are going to be eating a large meal that night, be mindful of your meals throughout the day. Perhaps have a salad for lunch, and stick to fruit and eggs for the morning. Try your best to keep your caloric intake as it normally is.

 

The Gym

No, there are no holiday parties happening here but that doesn’t mean forget about your workouts for a couple of weeks. This time of year can be really busy with events, shopping and having fun. And because we are all eating a bit off of our usual program, sticking to your gym routine is really important. Find the time. Make it a priority throughout the holidays. It is as important in December as it is when you are making your New Years’ resolutions in January. Remember – summer bodies are made in the winter!

 

I hope this gives you a few things to consider when you are out and about this holiday season. I encourage you to eat well, be merry and enjoy your time with your family and friends.

 

 

Rishona Hyman – Making a Splash in Winnipeg

 

What would you say if your son or daughter wanted to make a career out of teaching swimming lessons?
Would you be excited or disappointed? Now what would you say if your son or daughter wanted to be an entrepreneur, and be a leader and role model to hundreds of staff and students? What if he or she wanted to teach people how to save lives? What about teaching people a life-skill? Well, Rishona Hyman is that daughter and she’s doing it all and killing it!

Rishona Hyman has always loved teaching swimming lessons. It is her passion. She started teaching swimming lessons twenty-one years ago and started Aqua Essence Swim Academy fifteen years ago. This was during a time when “private swimming lessons” were really few and far between and were really flying under the radar. Rishona has changed the way people view private lessons and swimming. Rishona prides herself on providing positive and quality programs to her students. She has small teacher/student ratios and tailors to individual learning styles so that each student is “seen” and given the attention they deserve.

“I truly believe that swimming lessons should be a priority. It is a life skill and more than that there is so much goodness that can come from a swimming lesson. I am motivated to change the way we, as a society, view swimming and first aid/CPR. The benefits on poverty, injury prevention, fitness and overall health are incredible.”

Aqua Essence Swim Academy has evolved from swimming lessons to now include triathlon training, a swim club, CPR, first aid and even babysitting courses. This is a far cry from the start of Rishona’s business – her self-created part-time job. Becoming an entrepreneur and making a business out of her passion was a bit of a “learn as you go” process. She is a self-taught entrepreneur who has had to figure it along the way. “I am a leap of faith person” – she believed in herself and her goals and just knew it would have a way of working itself out.

As a female entrepreneur, Rishona admits that sometimes people don’t take her seriously – maybe because she’s a woman, maybe it’s because of her business’s industry – maybe a bit of both. She says that people tend to think that this is just a “hobby” for her. That is so far from the truth. Although she loves it, it’s beyond a full-time gig. Imagine running swimming lessons, CPR, first aid and babysitting courses (planning, programming, hiring, registration, finances, website maintenance, marketing) for hundreds of students across ten City of Winnipeg swimming pools, multiple private pools and even a hotel! Not to mention managing and inspiring a staff of 40 plus (many of whom are students!!). They run courses seven days a week and twelve hours a day! This doesn’t sound like a very relaxing “hobby!”

With a mostly young staff, Rishona has proven to be a great employer by taking time to know each individual and motivate each one. “I really try to have an open-door policy and really want to get to know them as people. I feel that once you know someone and know what makes them tick and share stories you can then motivate them. It is definitely getting harder to motivate but I just keep trying. I also believe that motivation comes from within and that we can try to motivate people but you need to know what does it for them. One way, I try to motivate them is by continuously adding a growing what we do and giving them opportunities to try new things and have a new experience. For example, we teach babysitting courses, so anyone that wants to do this needs to take some additional training adding to their skills and abilities, they also get a compensation increase for having more certifications. Teaching courses like babysitting, first aid or CPR gives my staff a great opportunity to go out into the community, teach out of the water and share their leadership skills while passing on valuable knowledge.”

On top of it all, Rishona is a wife and mother of 2 young children. So how does she do it? She admits to being very fortunate to have a great husband. Like every working mother, Rishona struggles to find balance. With her family, she has made a pact to not be on her phone in the evening until her children are in bed. She wants to be present with her kids and “devote my attention to them.” This isn’t always the easiest especially when she is potentially “on call” until lessons end at 9pm. In addition to making quality time for her family, she also sees the benefit to taking time for herself. She realizes that is a role model to her children, staff and students. As a result, she does much to stay in shape and live a healthy lifestyle. In addition to swimming (not shocking!), Rishona also goes to 9-Round boxing and kickboxing five times a week, “Saikels” and rides her bike often. Like most female entrepreneurs with families, the question is when does she sleep?

With such a busy schedule why does she do it ALL? “I am inspired by my staff and our families and students. I love the connections and relationships to people throughout the city. I love peoples’ stories. I still get excited knowing we have made a difference in someone’s life. I love hearing how happy people are. These stories and the people inspire me to keep growing and adapting. Swimming has so many lifelong benefits that I just get excited when I see it working and benefiting someone.”

“I love what I do so much! I love that I have been able to continue to do what I love the most, teaching people to swim and be safe in and around water including first aid.”

So what are Rishona’s words of wisdom for female entrepreneurs? “”I can do hard things!” I would tell someone to make sure that they really passionate about what they want to do. You don’t have to think of everything right away but you need to be an excellent problem solver as inevitably problems will arise. And to always like to treat people as you would like be treated.”

If you are interested in learning more about Aqua Essence Swim Academy and the terrific programming they offer, please visit them online at https://www.aquaessence.ca.

 

 

The Big “C” – What to Do When Your Friend or Family Member has Cancer

I’m fortunate enough to write this blog as someone who has not been diagnosed with “the Big C” so far in my life. I do, however, know too many people that I love who have been diagnosed. From my experiences with them and from what they have spoken to me about, I have come up with my own “do’s and don’ts list” when it comes dealing with someone that has cancer.

Do – know your relationship level with the person and act accordingly. If this person is a colleague at work and you are not very close, don’t sob on her lap about how awful this is and how bad you feel. Judge your relationship and act accordingly – even if it’s to just say how sorry you are to hear.

Don’t – just offer. DO! Don’t leave it up in the air or dependant on your friend to call if they want to talk. Call her. Text her. Email her – whatever. Just check in. And don’t offer to make a meal. Instead tell her you will make X and just to let her know when is a good night to drop it off. When you do drop it off, don’t stay. The reason most people turn down a meal is because they are in no mood to see people. Chances are they aren’t feeling well and the house is a mess. Don’t come in – even for a short visit. You could even just leave it on the front step with a note and leave after you ring the doorbell.

Don’t – take it personally. If she wants to open up and talk, great. If not, don’t get upset or hurt. You have no idea what she’s going through – even though you could imagine, you don’t know really know. Remember, this isn’t about you.

DO – Let her be sad, mad, angry, frustrated, regretful, blaming etc… This is her life. Getting this news changes everything. She’s allowed to feel all of these feelings.

Don’t – tell her it’s going to be fine. You have no grounds to say something like this. You don’t know. Hell, even the doctors sometimes don’t know.

Don’t – be a selfish asshole. A friend of mine told me about a time, when she had breast cancer, that her friend was over for dinner and kept whining about having to go on blood pressure or thyroid pills! She wouldn’t stop complaining about the fact that she would have to be on them for the rest of her life. OMG! It’s a PILL! My friend didn’t even know what her treatment or odds were like to live, and this twit is talking about her thyroid issue? Get a clue!

DO – be there. Whether it’s a phone call or to go for a spa day or to listen to her cry for 3 hours, just be there.

DO – learn about the disease. Each type of cancer is different and so are treatments. Take time to learn about the type of cancer so that you can be educated if and when you speak to her about it.

DO – share information. If you hear about a new treatment, drug, research or vitamins etc… let her know. Although it’s likely she knows all there is to know from googling the hell out of cancer, she may not have heard of your information. At the very least, she knows you care and are thinking of her.

DO – offer to help. Again depending on the relationship, offer to help drive to treatments or pick up kids from school, or make a meal or clean her bathroom. I find that offering this help to the spouse (if applicable) is most useful. This person is having to pick up the slack on top of having to deal with the illness as well. This person would be more likely to accept help than your friend – or at least that has been my experience.

DO – be positive and supportive. Don’t go overboard and be annoyingly positive – like everything is sunshine and lollipops. But do try to be a source of positivity and support. It has been proven that thinking positive and sending positive energy to injured body parts speeds healing. So try to encourage that.

DO – continue your normal relationship. Continue to celebrate birthdays, have girls’ night, watch The Bachelor, gossip about celebrities and more. Although having cancer has changed her life, it hasn’t ended it! She will likely want or need some sense of normalcy and distraction and a chance to just laugh and smile.

I know that some people may read this and agree or disagree. This is just what I, personally think is appropriate from my own experiences with family and friends. I’m hoping that you will never have to use this list because no one you know will ever get cancer. But if you do, this could be a good starting point on what to do next for your loved one.

Mommy Shaming

I am a perfect Mom. I have developed the most ideal way to raise children to be brilliant, talented, athletic and well-adjusted. These are two sentences that no Mom will ever speak.  Many Moms think that they are fabulous and actually are quite incredible. However, no Mom in her right mind would ever claim to be perfect, know it all, or have all the answers.

So the question becomes, why do Moms so harshly criticize other Moms? If we are being truthful, we are all guilty of this.  I have found myself thinking that Mom A should be more affectionate or Mom B should have her kids eat more healthy foods or Mom C should have more discipline. But why do I do this? Why do any of us?

I know that I have been the subject of “mom shaming” and it’s ridiculously annoying! A few months after my son was born, a little girl saw my son with a soother in his mouth. She quickly notified her Mom about the soother and pointed it out to her. This girl’s Mom said “oh yes, that is a soother. We don’t believe in those for XX (her son).” Are you kidding me!?  I was so pissed off that I wanted to slug her! Who did she think she was passing judgement on me and my decision to give my son a soother? Just because you don’t give your kids a soother, doesn’t mean that I’m a bad Mom for giving one to mine!

I am sure every mother has been a victim of, and guilty of, Mommy shaming. Perhaps not as openly or vocal as this example, but still shaming, none the less.

As Moms we make decisions each and every day about how to raise our kids. Unless we are doing physical or emotional harm to our children, it is really only our decision as to how to raise them. There are so many things that come into each and every decision regarding how to raise our kids. Some of which include how we were raised ourselves, our social circle, our religious beliefs and our morals.

The great thing about the world though is that there are so many different ways to do things and we are free to make decisions as we see fit. My hope is that we are all doing our best with the hand we’ve been given. That said, here are a few topics that I think we need to be more open-minded about when it comes to our children:

  • To breastfeed or not to breastfeed.  – News flash!! Not every woman is ABLE to breastfeed so don’t be so quick to judge someone that doesn’t. There is a reason why there used to be “wet nurses” – this is not because someone today doesn’t want to do it.
  • “We don’t believe in TV” – This is another gem statement. I’m thrilled for you if you don’t have your children watch TV. But don’t judge me because mine do.
  • Stay at Home vs. Working Moms. – This one’s a doozy! I see the benefits to kids on both sides. But regardless, chances are if moms are working or if they are staying home, it is a choice based on their family’s needs or beliefs and what is best for everyone involved.
  • Disciplining in public – we have all seen that kid that is losing her mind in the middle of the aisle in the grocery store. Chances are you may have thought – what a spoiled brat! Or…why are you taking your kid out if she’s tired and cranky? Or… judging based on what discipline method is used or if none is being done by the parent. However, next time, take a minute to think about it – you have no clue what this situation is. Perhaps the child is throwing a tantrum because her Mom won’t get her a new toy. But what if it is a behavioral condition or problem? What if this is the only time this Mom can go shopping because she works two jobs and has to drag her tired kid with her? No matter what the reason, it sucks. Having a child have a tantrum in public is the WORST! No matter what you do, chances are you’ll look like a brutal mid-evil demon witch lady or you’ll look like a lackadaisical nit wit. Either way, take pity on this poor mother. Because even if she brought this on herself, she’s dying of embarrassment so cut her some slack.

The list of topics to debate is endless. Unfortunately, so is the list of people willing to criticize – from older generations that did things differently to young kids that think they know it all and everyone in between. We only have control over our own individual reality. Hopefully we all make choices and parent or plan to parent based on what we think is best for our children. Let’s all recognize this and stop shaming and celebrate our right to choose to do things our own special way. 

 

 

 

Basketball, Synchro and More!

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87% of Canadian medal winners from the 2016 Rio Summer Olympics were women. Let’s be honest – our women KILLED it this year! One of the top six reasons for girls in Winnipeg dropping out of sports by the age of 14 is due to a lack of positive female sport role models. Other reasons include issues with safety and transportation, cost, lack of access or options, social stigma attached to being a girl in sport (think ‘tomboy’) and decreased quality experience. By the Rio showcase, it is apparent that this can be fixed if we put the right energy and resources towards sport.

This tremendous showcase by our Olympic team has provided girls and women across Canada numerous role models in sport to look up to and inspire them to achieve their goals. Whether your dreams are to stand tall on an Olympic podium or to simply try a new activity, there are tons of great options for girls in Winnipeg. In this week’s blog we look at three activities and sports for girls in our city to try.

AthELITEs & Beyond Basketball Program:

AthELITEs and Beyond Camps aim to allow young athletes to benefit from the instruction of skilled university and provincial basketball team players. They will be taught the fundamentals of basketball and play games suited to their age and skill level. Whether the athlete is a beginner or advanced player, AthELITEs and Beyond will challenge them to improve their basketball skills in a fun and energetic learning environment. Two Fall camps are available – September 15 – October 6 and September 11 – October 2. For more information or to register your child, contact Taneesha Greaves at 204.583.2697.

Synchronized Swimming:

Winnipeg Synchro (www.WinnipegSynchro.mb.ca) and Aquatica Synchro Club (www.aquaticasynchro.com) have introductory programs for girls ages 5 and up, including programs for teens new to the sport. A fun, fresh learning environment that combines the creativity of dance, the cardio of swimming and develops strength, flexibility and teamwork. Allison Gervais, one of the Founders of Fit Communications, swam nationally and internationally in synchronized swimming. To this day she is still involved from a judging and volunteer perspective. The sport brought so many incredible things to her life that she has managed to take with her into her present day. From time management skills to team work ability to knowing the value of hard work, this sport brought her tremendous learning and experience.

Fitness Journal for Girls

The Fitness Journal for Girls is aimed at girls ages 5 – 15, which provides girls with coupons/offers on 20 different sport and activities in Winnipeg. From kickboxing to gymnastics to synchronized swimming to basketball, there is something for all girls to try. The Journal allows girls to try new sports and activities they perhaps didn’t know where available to them, all at a free or discount price. It allows girls to join a community of healthy activity, have tons of fun and motivate each other through positive action. There are many activities in the Journal that parents can do with their kids, and many moms have found it to be a great source of bonding for mom and daughter time. It is more than just sports, it’s a movement. More information on this city-wide initiative to get girls more active can be found here – www.FitCommunications.ca/FitnessJournalForGirls

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