Five Easy Quick and Easy Things You Can Do to Keep Your Heart Healthy

 

 

 

Switch from Full-Fat Dairy Products to Low-Fat Dairy Products. 

Dairy is a nutrient-rich food and important for a healthy diet, especially in women, as we need extra calcium and Vitamin D for our bone health. The key is to choose low-fat dairy. Many people think 2% milk is a low-fat choice, but actually it's not-- it is still pretty high in saturated fat. Choose 1% or skim milk instead, which are both heart-healthy choices. For cheeses, choose low-fat versions of your favorite cheeses (notfat-free as they tend to be high in preservatives and aren't as tasty). Don't want to go the low-fat route for cheese? Then just choose softer cheeses, such as goat's cheese or feta which are naturally lower in saturated fat than harder cheeses such as parmesan or cheddar.

Eat More Beans

Beans are one of the most under-used, inexpensive health foods. They are a great source of protein and fiber, as well as other nutrients such as zinc and folate. Studies have shown them to be helpful for heart health in many ways, including lowering blood cholesterol. Incorporate beans into your diet by having a "Meatless Monday" each week. Serve beans over whole grain brown rice, in a whole wheat tortilla with some low-fat cheese or even over a salad!

Get Moving  

Exercise is the only sure-fire way to raise your good cholesterol (HDL). Even just moderate amounts of exercise can be one of the best things that you can do for your heart.  So find an activity that you will enjoy doing most days of the week.

Have a Tuna Sandwich Twice a Week for Lunch   

The omega-three fatty-acids in fish like salmon and tuna help to fight off plaque in the arteries. Canned or vacuum packed salmon and tuna are just as healthy as fresh or frozen and can be an economical way to get your omega-three's. Make sure you get chunk light tuna as opposed to chunk white tuna to avoid a higher mercury content.

Season Without Salt

We eat six times more sodium than we need each day and even if you don't add salt to your food at the table, you may be getting more salt than you realize. Packaged and processed foods, as well as certain seasonings and sauces, tend to be very high in sodium. So season your foods with fresh herbs and spice blends that do not contain salt for heart-healthy flavor.

Adapted from Self Magazine 

Make February "LOVE"ly month with HEART

Valentine Salt Candles

Hand-made with love by your little ones, these candles make a great gift just in time for Valentine's Day.   Nothing can top a gift that has love and creativity from your child put into it!  Change up the wax scent and the salt colours and this becomes a candle project for any special occasion!

Birthday Parties

Candles by Karen now offers a birthday party package for your child's birthday.  This gives you the option of having a hosted party (all the instruction and supplies are provided) in your home.  Each child will take home a self-made, one-of-a-kind jar candle.  For more information about children's candle birthday parties, check out the website at www.candlesbykaren.ca.


Candles by Karen is a small family business.  Each soy candle is hand-made on the kitchen stove. You will be burning or gifting a one-of-a-kind, natural candle and supporting the hand-made community at the same time.  That means you are getting a quality candle with a whole lot of love, creativity and uniqueness built right in just for you!  Candles by Karen has a great selection of tea lights, votives, cubes, jar candles and specialty candles in fabulous seasonal scents and vibrant colours. 
NEW Sugar House Maple soy candles.  Delicious true-to-life smell of Canadian maple syrup available in an authentic maple syrup tin, or in a glass jar with a natural crackling wooden wick. 

A yummy and funky pink chocolate soy jar candle for Valentine's Day. Delicious blended combination of milk chocolate and juicy strawberries.

Gung Hay Fat Choy

Happy Chinese New Year

Chinese New Year is a holiday that celebrates the beginning of a new year according to the lunar calendar. It is considered to be one of the most important holidays for Chinese families.  People all over the world enjoy in the celebrations - my family too.  Here are some things that I like to do with my kids to celebrate the lunar new year!  

The Chinese Calendar

Children enjoy learning all about the Chinese Zodiac and love to associate themselves with their own special animal - and find about the characteristics which they, their friends and their families are associated with.  Have a look at the Zodiac Calendar to see which animal represents your child’s birth year. 

According to the myths, long time ago, Buddha decided to call all the animals on earth. But only twelve came; the Rat, the Ox, the Tiger, the Rabbit, the Dragon, the Snake, the Horse, the Goat, the Monkey, the Rooster,the Dog and the Pig

He was so happy he assigned each of these animals a year on the cycle and children born in that year would get  the personality traits of the animal for that year.

In order to decide their order in the Chinese Zodiac cycle, the animals held a very exciting race. The first one to cross the river would be granted the first year, the second to come in would be the second animal in the cycle, and so on. 

The strong, hardworking Ox was in the lead. Suddenly, the clever Rat, jumped on the Ox's back, he did not even feel the little thing getting a free ride. At the last second before reaching shore, the Rat jumped on land, winning the race! The Ox came in second, the Tiger third, and so it went... the happy-go-lucky Pig took his time and came in last... and the Chinese Zodiac was born...

In China, individual birth dates are not as important as the year in which a person is born. And if you want to know a person's age, you don't ask how old they are, you ask for their Chinese Zodiac animal.

To know which one is yours, look up the year of your birth below and look at the qualities of that animal to see how much of it agrees with you. 

Crafts

Egg-Crate Dragon

It's the year of the dragon!  Have your kids maket their own beasts to celebrate! 

What you'll need:

• Paper egg carton
• Scissors
• Hole punch
• Yellow craft paint
• Black craft paint
• Paint brush
• Paint with daubers (or BINGO marking paints); or craft paint and paint brushes
• 7mm Wiggle eyes
• 1/4" White pom-pom balls
• Red felt scrap
• Tacky glue
• 2 Jingle bells (1/2")
• Ribbon (we used 1/4" wide)

How to make it:

1. Cut the cups apart on the egg carton. Even out the edges so the cup will sit evenly upside down on the table.
2. Paint the inside of one cup black for the inside of the mouth. Paint the outside yellow.
3. Using as few or as many cups as you wish, paint the outside of the cups yellow. Let dry.
4. Using the daubers, let the children paint different color dots on the yellow cups. Let dry.
5. Hole punch 2 holes in each cup directly across from each other.
6. Lace the ribbon through the holes to tie the dragon together.
7. Tie a jingle bell on each end of the ribbon.
8. Glue the head on the dragon. Note: You may need to "prop" the head up while it dries.
9. Cut a red tongue out of felt and glue inside of mouth.
10. Glue 2 pom-poms on top of the head and then glue 2 wiggle eyes attaching them to the pom-poms. (see photo) Let dry.
11. If you like, you can add a "leash" through the hole of the dragon to walk it around.

Chinese New Year Fan 

Beautiful paper fans have been used in China since ancient times.  Make a red one if you can. Red is the colour for good luck.

What you'll need:

• 3 sheets red construction paper
• Decorative foam stamps (we chose a swirl and an orange slice)
• Gold acrylic paint
• Paint brush
• Glue stick
• 2 gold chenille stems
• 1 red chenille stem
• 2 gold jumbo craft sticks (optional)

How to make it:

1. Decorate the red paper with gold painted foam stamps. We chose a swirl design as well as an orange. Oranges are symbolic of wealth in Chinese culture. Paint the foam stamps with gold paint and press onto the paper. Let dry completely. 
2. Use a glue stick to attach all three decorated sheets together, end to end lengthwise.
3. Fold red paper accordion style, making the pleats about 1" wide. 
4. Gather all the pleats together and then hold firmly at one end. 
5. Wrap chenille stems around the end that you are holding to form the handle. Begin with gold chenille, then add red, and finish with gold.  
6. This step is optional, but if you prefer a longer handle, you can insert two jumbo craft sticks up inside the gathered handle. Squeeze a little glue into the opening to secure the sticks. Let dry. You can also paint the craft sticks gold or red.

The color red is very prominent in Chinese New Year symbols and decorations. It is believed that red will scare away evil spirits and drive away bad fortune.  

Gold represents prosperity.

Paper Lanterns

What you'll need:

• Construction paper
• Scissors
• Tape
• Stapler
• Ruler
• Pencil
• Glue, glitter, sequins, if desired to decorate your lantern
•  

How to make it:

1. Use your ruler to measure and cut one inch off the short end of your paper. Set aside to use as the handle.
2. Fold your paper in half lengthwise.
3. Draw a line one inch from the end of the long edge of the paper opposite the folded edge. This will be the line where you stop cutting.
4. Measure and mark lines one inch apart starting at the folded edge and moving towards the "stop cutting" line. 
5. Cut on the marked lines up to the "stop cutting" line.
6. Unfold the paper.
7. Re-crease the paper in the opposite direction. This will hide any pencil marks.
8. Match the long edges together on the lantern and use tape to hold it in place.
9. Staple the handle to the top of the lantern. (see photo)
10. Make as many lanterns as you wish and display them around your home.
11. If you wish, add glue, glitter, sequins or other things to decorate your lanterns.

Food

Most of the dishes served during Lunar New Year  are symbolic of something positive and hopeful. Chicken and fish, for example, symbolize happiness and prosperity--especially when served whole. Dishes made with oranges represent wealth and good fortune because they are China's most plentiful fruit. Noodles represent longevity: therefore, they should never be cut!Duck symbolizes fidelity, while eggs signify fertility.Bean curd or tofu, however, is avoided because its white color suggests death and misfortune.

Try some of these lucky Chinese dishes for a prosperous year to come:

Egg Drop Soup 

1 egg

2 ½ Cups Chicken Broth

1 Tbsp. Corn starch mixed with 1 Tbsp. water

1 tsp. finely chopped tops of green onions

Pinch of white pepper

Dash of sesame oil

In a small bowl, beat egg slightly; set aside. Bring chicken broth to a boil over high heat. Add corn starch mixture to the broth stirring until it comes to a boil again. Reduce heat to medium-low. Hold the pan with beaten egg about 12 to 15” above the pan and slowly pour egg into the pan while stirring in one direction. Remove pan from heat after egg is poured. Sprinkle soup with green onion, pepper and sesame oil.

Chinese Egg Roll Salad 

1 bag of coleslaw mix with carrots

1 cup of leftover cooked meat either chicken pork or beef

2 Tbsp soy sauce

1 Tbsp Teriyaki sauce

1 Tsp garlic powder

10 large egg roll wrappers cut into long strips

1 green onion

Sweet and sour sauce or duck sauce

4 Tbsp vegetable oil

In large frying pan heat oil; slowly add egg roll wrappers fry until crispy set aside on paper towel to drain. Add coleslaw mixture to frying pan then add meat and soy and teriyaki sauce and garlic powder; stir until warmed through. Place salad into serving bowl topped with crispy egg roll wrappers and chopped green onion. Serve warm with Sweet and Sour sauce or duck sauce to taste.

Chinese Fried Rice 

3 cups cooked leftover cold rice

1 cup of cooked chicken, pork, or beef cut up in bite size pieces

1 egg

2 Tbsp soy sauce

1 Tbsp Teriyaki sauce

1 tsp, garlic powder

1 green onion chopped

1/2 cup frozen peas and carrots mix

2 Tbsp vegetable oil

Black pepper to taste.

Add oil In wok or frying pan over med add cold rice after oil is hot, continually stirring for about 3 minutes; add frozen peas and carrots, soy sauce, teriyaki sauce and garlic powder continue stirring until vegetables are tender about 10 minutes. Add cooked meat stir for another 3-4 min or until meat is warmed through. scramble egg in a bowl, push all of the rice mixture to one side of pan or wok slowly add the egg to the empty space in pan scramble until cooked through then mix together with rest of rice mixture. Add green onion and black pepper to taste.

Do you have any great ideas for celebrating Chinese New Years?  Share with us below.  

Kitchen Experiements

Making Super Soapy Play dough

Ingredients:

2 cups of flour

½ cup salt

1 tbsp of liquid soap

8-10 drops food colouring

Water

Directions:

1. Mix flour, salt, and food colouring together in a bowl

2. Slowly add water until a workable dough is formed. You are adding the water to work towards a well combined consistency. If the dough becomes too sticky, add a little more flour.

Idea! This recipe makes a little less than three cups. Make more colours and give to your friends.

Magic Messaging

Send your friends an invisible message or picture using this Magic paint.

Ingredients:

1Tbsp baking soda

2 tbsp water

6-8 drops food colouring

Directions:

1. Mix 1tbsp of water and 1 tbsp of baking soda together.

2. Dip your paintbrush into the mixture and write your message or create your picture on a sheet of paper.

3. Let the message completely dry

4. To divulge your message, mix together the remaining 1tbsp water and food colouring in a bowl. Using a brush and the coloured mixture, paint over the Magic message. Your message will be revealed.

Idea

Use the Magic Messages and make cards for special occasions.

Water Colours

Create your own water colours using water and food colouring. You can adjust the lightness and darkness of the colours by experimenting how many drops to add

Magic Milk

Fill the bottom of a bowl with milk. Spread a few drops of food colouring around the bowl. Be sure it remains on top. Use different colours if you would like. Add a drop of dish detergent and watch the laws of emulsification at work. The dish water breaks down the fat in the milk just like it breaks down the grease on our dishes.

Erupting volcano and blowing up a balloon

Items you will need

Vinegar

Baking Soda

Food colouring if you choose

Balloon

Funnel

Plate

Directions

Errupting Volcano

Place vinegar in the in the bottom of your jar/glass or vase add 8-10 drops of food colouring. Put your chosen vessel on a plate to catch the volcano. Add up to two tablespoons of baking soda depending on the vessel you choose to experiment with and watch your volcano erupt.

Blowing up a Balloon

Choose an old plastic soda bottle. Fill the bottom with a cup of vinegar. 

Using a funnel add a tablespoon of baking soda into the balloon. Put the mouth of the balloon over the soda bottle making sure the soda does not spill into the vinegar. When you are ready, put the balloon upwards and let the baking soda fall into the bottle. Enjoy the results.

Making Crystal Creations

Items You will Need

Large Jar (take a look through your recycle bin)

Borax 

Pipe Cleaners

Pencil

String

Water

Food colouring

Directions

1. Fill the jar with boiling water. 

2. Pour Borax into the jar one spoonful at a time until it no longer dissolves and settles on the bottom of the jar.

3. Stir in 10-12 drops of food colouring

4. Use a pipe cleaner and create shapes or forms.

5. Tie one end of the string around the pipe cleaner creation and the other around the pencil.

6. Place the pencil on the jar lid so the pipe cleaner is suspended in the middle of the Borax solution.

7. Let stand overnight. Remove the crystal covered sculpture and let it dry.

Ideas

Create several crystal sculptures and make a mobile.

Greenhouse in a Bag

A great way to learn how plants grow. 

Items You will Need

Small plastic zip bag

4 wet cotton balls

3-4 large seeds (beans work best)

Clear tape

Directions

1. Place the wet cotton balls in the zip bag with the seeds placed against them.

2. Seal the zip bag and tape it to a window where it will collect plenty of sunlight. You will see growth from the seeds within 3-5 days!

3. After your sprouts grow at least 1 inch, you can transfer into soil and the plant will continue to grow.

Idea

Make several Greenhouses in a bag using different types of seeds. You can compare how different seeds sprout and get ready for your summer garden. 

Spaghetti Art

A great way to transform leftover spaghetti into works of art. 

Items You Will Need

White glue

Cold cooked spaghetti

Wax paper

Assorted colours of glitter

Directions

1. Pour some glue into a small bowl.

2. Dip a few strands of spaghetti at a time into the glue

3. Create different designs by arranging the glue covered spaghetti strands on a sheet of wax paper. It is important to make sure that the strands of spaghetti are connected and touching each other.

4. Cover the glue covered spaghetti with glitter.

5. Let your designs completely dry.

6. Carefully peel the wax paper away from the spaghetti art.

Idea

Use your spaghetti designs to create a mobile or window decorations.

Bean Mosaics

This creative mosaic could be used to create greeting cards, picture frames and small boxes.

What You Will Need

White glue

Dried beans (pinto, kidney, lima bean, etc.)

Heavy paper or cardboard.

Pencil

Directions

1. Use a pencil and draw a picture on a heavy sheet of paper or cardboard.

2. Use white glue to dill in a small area of the picture.

3. Immediately cover the glue with the beans of your choice. Repeat the process until the entire picture is complete.

Idea

Light coloured beans can be stained by painting them. Combine 1 tbsp. of water and 4-6 drops food colouring.

Hand-Made Bubbles

What You Will Need

1 cup of warm water

2 tbsp of dishwashing liquid

Directions

Pour the warm water into the bowl. Gently stir the dishwashing liquid.

Silly Putty

There are many ways to make silly putty. This is the site I used www.worsleyschool.net/science/files/silly/putty.html

A special thanks to ideas inspired by John E. Thomas and Tracey Gunnlaugson.

What experiments or concoctions do you like to do with your family? Please share.

Snow Day!

Yesterday’s colossal  snowfall has created an gigantic outdoor playground.  It is great to keep kids active during their winter break.  Bundle up and get outdoors today to enjoy the snow.  Here are a few fun winter activities for you to try with your family.

You snow day will be much more enjoyable if everyone stays warm and dry.  Dress in loose layered clothing under a waterproof coat.  Don’t forget good mittens or gloves, hats, boots and scarves. 

 Toboganning / Sliding

Find a nice hill with a good slope (not too steep).  Be sure to take a test run by yourself first before sending the kids down.  Check for large rocks, tree roots, debris or pipes hidden under the snow. 

Make a Snow House. 

A roofless snow house is the easiest and safest kind to make.  It is easy to build up walls for your house, castle or igloo.  Don’t forget to build furniture.  If you are ambitious, you can build more than one house and connect them by shoveling paths and sidewalks.  

Toboggan Tug-of-War

Play a game of toboggan tug-of war.  Have everyone divide into two sides and grab their sleds.   Take hold of either end of a long rope and pull. Try to pull your opponents over to your side without sliding toward them.

Snow Shapes

Wet, dense snow is like sand, in that it can be formed into shapes. Bring out your sandbox toys, buckets, Tupperware containers and other molds and make a snow castle or anything else your imagination comes up with.

Snow Bodies

Lie on the ground and form a snowman shape around you. Then try a mermaid’s tail, an angel with wings, a butterfly and other characters. Make sure your kids are bundled up well for this one!

Snow Paint

Make some homemade snow paint using water and food coloring. Fill some spray bottles and let your children express their artistic sides in the snow. With a sharp stream on the spray bottle or in a squeeze bottle, kids can write their names in the snow or make a large message in the yard.