The Kamloops
Table of

NEWSLETTER
DECEMBER 2024
FREE! TAKE ONE! Serving people since September of 2013.

Contents

Krystian’s Corner ———page 2
Ability Online Event——page 3
Kindness and Compassion——page 4

We’re so excited to bring you our special holiday edition. This month, it’s
all about having fun and staying healthy! The holidays are often a joyful
time, but they can also be a little tricky for some people. This issue is
packed with helpful ideas to make the holidays bright for everyone.
Let’s start with something fun—holiday entertainment! Do you love
watching Christmas movies? If so, you should check out the article about a
fun podcast called Christmas Movies Actually. The hosts review all kinds
of Christmas movies, telling you what they love and what they don’t like
so much. Some movies are great, while others… well, not so much! But
this podcast will definitely make you smile and get you in the holiday
mood.
You might be reaching for some holiday treats while you enjoy those
movies, right? Cookies, candies, and special dinners are everywhere! It’s
important to enjoy these treats while also taking care of your body. In this
issue, we share some easy tips to help you eat healthy and still enjoy the
delicious foods of the season. There’s even a recipe for a special holiday
drink: allergy-friendly eggnog! Everyone can sip on this festive drink and
feel included in the fun! Plus, we have tips on how to handle food allergies
at big family dinners, so everyone can feel safe and enjoy their meals.

Stars on Ice —-page 5
Cassie’s Charity Drive —— page 6
No Egg Eggnog Recipe —— page 6
Holilday Mental Health—page 7
Healthy Eating—-page 9

Christmas Movies Podcast —- page 11
Holidays at Disney — page 14
Holiday Craft ——-page 15
988 Suicide helpline —-page 18
Celebrating Disability Awareness, success
stories and inclusion for all! Written by
people with Diverse Abilities Do you
have a story idea or an event you think
would be good for our readers? Contact
us at:

Along with the fun, there can also be some stress. If you’re dealing with
mental health challenges, we have information on how to stay connected.
You are not alone with your challenges. There is always hope. If you ever
feel down or overwhelmed, remember that there’s help out there.
Grab a warm blanket, maybe a cup of that yummy egg-free eggnog, and
dive into our December issue. We have lots of articles, interviews, and ide- thekamloopsselfadvocate@yahoo.com
as that will keep you warm, entertained, and feeling good this holiday season. Whether it’s through fun podcasts, healthy recipes, or exciting
113-540 Seymour St., Kamloops, BC V2C
community events, we hope you find joy and comfort in this special time
2G9 Office phone: 250-828-1344.
of year.
Let’s all show kindness and compassion to everyone this holiday season.
It’s a time to be inclusive and to make sure everyone feels loved and cared
for. We hope this issue brings you some holiday cheer and helpful advice
for a wonderful season.
Happy Holidays from all of us at The Kamloops Self Advocate Newsletter!
Special thanks to The
Printing Place for your
continued
support of the Kamloops
Self-Advocate Newsletter.

We always look for writers and people to
interview.
Please subscribe! Be sure to check out
our online newsletter for bonus stories!
KSA Facebook page: The Kamloops Self
Advocate Newsletter
KSA website: ksanews.ca

The KSA has created a program to recognize and promote local businesses that are
accessible and supportive of all members of the community. The businesses listed here are
friendly, accessible, and great to deal with.
Ability Friendly Accessible Business Program
Horizon Dental Clinic
5 Bean Brewbar & Café
All Around Gamerz
The Vic Downtown
Kamloops Film society
People in Motion
New Horizons Professional Support Services Inc.
Our Footprints Eco Store
Kamloops Art Party

Krystian's Corner

Welcome to the December edition of The Kamloops Self Advocate
newsletter! This month is all about staying healthy and enjoying holiday fun. Whether you’re celebrating or just trying to stay balanced,
we have great tips and ideas to help.
Do you ever dream about going on a special holiday trip? Well,
we’ve got an exciting article about celebrating the holidays at Disney
World! Imagine walking through Disney with Christmas lights all
around you. Your favorite Disney characters are wearing their Christmas outfits, and there are magical shows everywhere. It’s a dream
vacation for anyone who loves Disney, and we’ll tell you all about what makes it so special during the holidays.
For some more holiday fun, if you live in Kamloops, you can go see the Stars on Ice tour at the Sandman Centre.
This is a show where ice skaters perform amazing tricks and dances on ice! It’s a great way to get into the holiday spirit and enjoy something fun indoors.
But the holidays aren’t always easy for everyone. Some people feel lonely. A singer-songwriter has a song
called “What Do the Lonely Do at Christmas” that talks about this. If you feel lonely, remember that you’re not
alone. Many people feel this way, and there are ways to feel better.
Taking care of your mental health is really important during the holidays. If you ever feel overwhelmed, you can
call the 988 Suicide and Crisis Helpline in Canada. This number is for anyone who needs extra support. It’s okay
to ask for help!
We also talked to Chantelle MacInnis, a mental health counselor from Fusion Health Clinic in Kamloops. She
gave some great advice about handling holiday stress. Chantelle says it’s okay to say “no” if you’re feeling too
busy. Taking care of yourself comes first, so make sure you take breaks and relax when you need to.
Besides mental health, eating healthy during the holidays is also important. You can still enjoy treats but try to
balance them with fruits and veggies to keep your energy up.
For some, the holidays bring the winter blues or holiday depression. Some people even get Seasonal Affective
Disorder (SAD), which happens when there’s less sunlight. Simple things like going outside, getting fresh air, or
staying active can help a lot.
If you ever feel down, remember that you can call the 988 helpline for support. You don’t have to go through it
alone.
This month’s newsletter is also raising awareness about food allergies and disabilities. It’s important to make
sure everyone can enjoy the holidays safely and feel included.
I hope you enjoy this month’s newsletter. Have a happy and healthy holiday season!

Out of My Mind
The Kamloops Self Advocate Newsletter and Ability Online are hosting a
virtual movie night on Friday, December 13th. We’ll be showcasing Out of My
Mind, a powerful film about disability representation based on the book of the
same name by Sharon M. Draper. This drama tells the story of Melody Brooks, a sixth grader with cerebral palsy.
Melody has a quick wit and sharp mind, but because she is non-verbal and uses a wheelchair, she isn’t given the
same opportunities as her classmates. A young educator recognizes Melody’s
untapped potential, and as she begins to participate in mainstream education,
Melody shows that what she has to say is more important than how she says it.
Phoebe Rae Taylor, an actor who also lives with cerebral palsy and uses a
wheelchair, stars as Melody. This new Disney Plus movie, released in November 2024, highlights disability representation and helps reduce stigma and discrimination.
Please email michelle@abilityonline.org for the link, and she will send it to you
on the morning of the event.
The movie will begin at 4 pm BC Time [7 pm EST].
Come one, come all to watch a film that will inspire, uplift, and may bring you
happy tears this holiday season!
For more information go here
https://ondisneyplus.disney.com/movie/out-of-my-mind
https://www.amazon.com/Out-My-Mind-Sharon-Draper/dp/1416971718

Holiday Fun

If you are looking for some fun activities and entertainment for the holidays, go to the Tourism Kamloops web-site. They’ve got lots of great information:

https://www.tourismkamloops.com/events/

Holiday Movie Quotes
Dr. Seuss’ How the Grinch Stole
Christmas: “No one should be alone on
Christmas.”
Home Alone 2: Lost in New York
“You can mess with a lot of things. But
you can't mess with kids on
Christmas.”
A Charlie Brown Christmas: “Isn't there anyone who
knows what Christmas is all about?”
The Santa Clause: “Just because you can’t see something,
doesn’t mean it doesn’t exist.”
Home Alone: “This is Christmas. The season of perpetual
hope.”

Kindness and Compassion Interview With Nan Stevens
By Lisa Coriale
As self advocates, we teach those around us how to look at life from our perspective.
Kindness and compassion change our interactions from strained, stressful, unpleasant, and
hurtful to easy, peaceful, joyful, and healthy. There are many simple ways to express and
offer kindness and compassion each day. This feature shows us how different individuals from a variety of
backgrounds use kindness and compassion to improve their daily lives and the lives of those around them.
Please tell me about yourself.
I am a mother of a 21-year-old man who lives with an intellectual disability. Westin needs support with all aspects
of daily living and will need assistance for his entire life.
What do you do for a living?
I was a teacher and professor in my career. I am retired, yet I enjoy occasional contracts and I offer my time for
service work in the community.
What does kindness and compassion mean to you?
For me, kindness and compassion mean thinking of others before oneself. It means being aware of those around me
and imagining their pain, their struggles, and their journeys.
Why is it important to show kindness and compassion to others?
Without kindness and compassion in this world, I am not sure we would survive as a species. It is the human
condition to belong, to need love, and to connect with others. Kindness and compassion are foundational to meeting
human needs.
How do you show kindness and compassion to others?
I feel a great deal of empathy for homeless people. I like to purchase food for folks I see on the street. It is a small
gesture, yet food is a way of showing that I care. Often sitting outside of grocery stores, I will ask homeless people
what they like to eat and go and purchase it. They are grateful to receive food –it is one aspect of helping them to
survive. Once I came out of the grocery store with a bag full of food for a young man –he had left the spot he was
at...maybe he did not trust that I would do what I said I was going to do.
How can people show compassion when they are in community?
People can show compassion in any way they want – a smile is a gesture that does not cost anything. Anyone can
smile. Also, a hello to acknowledge another person is a small yet meaningful thing to do.
What are some ways people can show kindness and compassion to people with diverse abilities?
Acknowledgment is the key for me as a mother of a person with diverse abilities. The general public is still not
there yet - My son is very social and wants to connect with people. On many occasions, Westin has initiated saying
hello or shaking someone's hand. Many people do respond and say hello and shake Westin’s hand, yet there are still
people who are afraid and uncomfortable with his “differences”. They do not wish to engage and look away or walk
away, uncomfortably. I find young people have no trouble at all engaging – I think it may have to do with the Full
Inclusion Movement in the last 20 years where kids with diverse abilities attended regular schools. These adults of
the next generation were alongside students with diverse abilities in their classrooms and schools. It is the older
generation that did not have that experience who are unsure. People with diverse abilities were segregated and living in institutions during their decades of growing up.
Being kind to ourselves improves our mental health. In what ways are you kind to yourself?
Mental health is very important to me, especially since I was the primary caregiver for my dependent son for over
20 years. That took a toll on me. I take care of myself by taking time alone to go to yoga, meditate, go swimming,
or for a walk in nature. I enjoy spending time with friends who know me well. I enjoy cooking, reading, and
hanging out with my dog. I try to balance my self-care needs between social and private time.
People sometimes have negative views and/or attitudes towards people with diverse abilities. What do you do,
or can you do, to increase kindness and compassion for those who are diversely abled?
I model respect for those with diverse abilities by treating them with respect and kindness -the way I would treat
anyone. I can model behaviors and an attitude of inclusion, and I hope that others can see how I am in
community. I take the opportunity to introduce Westin to people when he approaches them, and I have a few good
lines that help ease the greeting. Fear is a tricky barrier to get past – each person is on their own journey to learn and
accept people with diverse abilities. I find that one’s fear can keep one “stuck” in old belief systems and judgments. It takes time and perhaps a positive interaction with people with diverse abilities for individuals to change
their thinking. If I can provide that positive experience through an introduction to my son, then maybe I can make a
difference. Westin, and all people with diverse abilities, are teachers for others to learn from.

Skate into the Holidays with Stars on Ice!
By Krystian

Get ready to enjoy some holiday magic on ice! The Stars on Ice Tour is bringing a
special holiday show to Kamloops at the Sandman Centre on December 13th at 7
pm. The show will be filled with amazing figure skaters, bright costumes, and
holiday cheer, perfect for fans of all ages.
We got to talk to Kaetlyn Osmond, a champion skater, and Byron Allen, the
producer of Stars on Ice, about how they get ready for the show and what they love
most about the holidays. They share some of their favorite holiday traditions and
what makes this show so magical. If you love figure skating or just want to feel the
joy of the season, this is a show you won’t want to miss!
Meet Kaetlyn
Who are you? I am a Canadian figure skater that is a 3x Canadian Champion, 3x
Olympic medalist, and the 2018 World Champion.
How do you prepare for a tour like Stars on Ice, especially during the holiday
season? I’ve been training by myself between my regular jobs of being a figure
skating coach, figure skating analyst, and beginner public speaker, as well as a
full-time student at the University of Alberta, studying media and creative writing.
I am looking forward to joining the rest of the cast at the end of November, to learn and rehearse for the group
aspects of the show.
Do you have a favorite routine or performance from this tour? We do two types of numbers during the show.
The entire cast skates together in group numbers, which are always fan favorites. However, we don’t learn group
numbers until the week of the first show. I will also perform two solo routines, that are favorites of mine.
However, you’ll have to come to the show to see what they are as I want all of the fans to be surprised!
How do you balance your holiday traditions with the busy tour schedule? This year, I’ll try to get most of my
decorations up before I leave for tour, and while I am away my partner will be going out to find our Christmas
tree. The benefit of my holiday traditions, is that they typically start on December 23rd, the day I get to be home.
How do you celebrate the Christmas season? I celebrate with my friends and family. December 23rd is spent
with friends and family at a massive gathering, filled with so many Christmas treats, music, and fun games. The
24th is spent with my family, usually at my house, where I’ll make homemade pizza and just hang out. And then
Christmas morning, I am still the kid on Christmas that enjoys waking up at 5:00am where I am promptly told to
go back to sleep. Then I spend Christmas morning quietly sipping coffee and/or hot chocolate in front of the
fireplace and Christmas tree and spent the afternoon with my family eating delicious Christmas dinner. The
celebrations are not over there, Boxing Day is another gathering of watching the World Junior Hockey
Championships with friends and family, no matter the time of day that it is scheduled for.
What are your goals for the upcoming skating season or future tours? Not really sure what my goals are. This
is my first tour back in a few years and hope all goes well. I have a few small shows planned in the new year, as
well as seminars, and coaching, and getting through my schooling. We will see where that goes.
Meet Byron
What goes into planning and organizing a tour like this, especially during the holidays? Most of the work is
done long before the holidays, so that when we get out on the road, we’re ready to go.
How do you choose which skaters will participate in the holiday tour? We try to choose skaters who will
entertain the audience and work well together in a group. Their popularity and on-ice accomplishments certainly
factor in to who we know our audience will want to see.
What special activities or interactions do you have planned for the audience during the holiday tour? We
want our fans to be surprised, so they’ll have to come to the show to find out!
Can you share any behind-the-scenes stories or challenges from this year’s tour? It’s always a challenge to
come up with a theme which will grab the attention of the audience and maintain it through the evening – but
we’re confident that Kaitlyn Weaver, who not only skates in the show, but is also the choreographer, will do so!
Are there any exciting plans or changes for future Stars on Ice tours? Our next Stars on Ice Canadian tour
will take place in the Spring of 2025. Stay tuned for an announcement soon!
Continued on next page

Stars on Ice, continued
What else would you like to add? How can people find you online? The special holiday
edition of Stars on Ice, featuring some of the most accomplished figure skaters in the world,
is set to visit Kamloops on Friday, December 13 for a 7:00 PM performance at the Sandman
Centre.
Tickets for Stars on Ice are on sale now. Limited on-ice seating is available. Secure your tickets and experience the magic of Stars on Ice this holiday season. Tickets start at $25 (not including Facility Fee and Service Charges) and are available
via www.starsonice.ca and ticketmaster.ca. Visit www.starsonice.ca to unwrap your show
tickets and find out more about the tour.
Photo Credit: Danielle Earl

Cassie’s Charity Drive
My name is Cassie McNutt, I am the founder of Cassie's Charity
Drive. I am 17 years old and a first-year university student who
began my charity in 2019 when I was just 12 years old.
Over the years, my charity has supported various nonprofits in
Kamloops, but for the past three years, we’ve focused on the
Kamloops Hospice Association. This Christmas marks our fourth
year raising funds for them. Our goal this year is to raise as many
funds as possible to support general operating costs for the Hospice. The Hospice relies heavily on community support and donations, needing to raise 1.2 million dollars a year to keep their doors
open as they are 1 of 3 stand alone Hospices in all of BC. To support this goal, we’re doing things a bit differently by hosting five
smaller 50/50 draws starting on November 14th, giving five lucky
winners a chance to win. All information regarding the 50/50s and
the links once they are up and running will be posted on my Facebook page 'Cassie's Charity Drive'. And of course, our popular
Christmas lights display will be open for
the community to enjoy at 5215 Dallas
Drive throughout December.
I hope you’ll stop by, share in the
Christmas spirit, and help us support the
Kamloops Hospice Association!
No Egg Eggnog
Taken from https://kidswithfoodallergies.org/recipes/noegg-eggnog/
Recipe Created By: Tammie
Ingredients
8 cups skim milk
1 3 oz pkg French Vanilla instant pudding
1/2 cup sugar
2 tsp vanilla
1/2 tsp nutmeg
Directions
In large mixing bowl, mix the pudding with one cup of the
milk. When pudding is formed, add in the remaining ingredients and mix very well.
Chill prior to serving, add garnishes as desired.
NOTES
Substitutions
Milk and Soy Substitutions: Alternative dairy-free milk
beverages and products will work in most recipes. Find out
more about milk substitutions and soy substitutions.

Holiday Jokes

Why did the Christmas
turkey form a band? It had the drumsticks!
What do snowmen
eat for breakfast on
Christmas morning?
Ice krispies!
What do gingerbread
men have on their
bed? Cookie sheets!
Why did the Kwanzaa celebration break
up
early? It ran out of unity candles!
Why was the Kwanzaa feast so noisy?
Everyone was drumming up some fun!
Which hand is best to light the menorah
with? Neither, it’s best to light it with a
candle.
What did the candles say when the
menorah complained about getting too
hot? “Whoa, a talking menorah.”

Mental Health during the Holidays with Chantelle

By Krystian
Trigger Warning: Mental Health Discussion
This article contains sensitive content related to mental health, including discussions of suicide prevention, If you find these topics emotionally challenging, please be mindful while
reading.
If you are struggling this holiday season, know that you are not alone. Support is available.
Reach out to a crisis line like 988 for immediate help or call 911 in an emergency. Your
mental health matters.
This month, we had the pleasure of interviewing Chantelle MacInnis, a mental health
counsellor from Fusion Health Clinic in Kamloops, who shares valuable insights on
maintaining mental wellness during the holidays. https://www.fusionhealthclinic.ca/about/
https://www.psychologytoday.com/ca/therapists/chantelle-macinnis-kamloops-bc/1358986

What are common mental health challenges people face during the holidays?
Stress and burnout – The holidays come with expectations from others and the wider culture
around what to do, how to behave, and how to celebrate. The social/familial obligations
increase, as do our to-do lists, and it can be difficult to juggle it all.
Loneliness and sadness – Our societal greeting card of what the holidays look like is sadly,
not many people’s reality. Instead, many of us do not have close relationships with family or
family at all to attend holidays with. This can bring up feelings of grief and loneliness.
How can people set healthy boundaries with family and friends during the holidays?
First, know that setting boundaries with family members and friends is not easy. We have years of relational
patterns in place that other people may not want to change. Take some time to consider what you can realistically
commit to. For example, what can you do that won’t drain you or create a resentment. If you sense that others won’t
approve of your decision, find ways to manage your discomfort with their disapproval. Having a support person to
talk to, taking time for self-care, and validating your need to create that boundary can help.
What are some effective ways to cope with feelings of loneliness or grief during this time?
Share your feelings with a supportive person. Loneliness and grief are such isolative experiences that sharing about
them can help us feel less alone. Pick someone who you know can hold space for your feelings without judgment.
Find ways to make the holiday season your own, such as creating new rituals and celebrations that work for you.
Find a support group near you or online. Grief groups can be helpful resources to share and hear others’
experiences.
What are some signs that someone might need professional help during the holidays and crisis helplines?
If you find that over a consistent period of time, you are not enjoying activities that you normally enjoy, feel a
persistent sense of sadness, and want to isolate yourself from others, I suggest reaching out for professional help.
How can we support loved ones who might be struggling with their mental health or if they are grieving
during the holidays?
Tell them that you are there to listen if they want someone to talk to. If they choose to share with you, listen and
empathize with their experience. Avoid giving advice or trying to problem solve (unless that is what they are seeking).
Let them know that you are here for them. You don’t have to know what to say to be helpful. For many people,
knowing that someone is there for them and accepts them just as they are, is enough.
What are the signs and symptoms of holiday depression and winter blues and how can we tell the difference
between normal holiday stress and more serious depression?
Stress is normally brought on by a specific event or situation. When we are stressed, we may feel an increase in
anxiety or irritability, a decrease in concentration and focus, the desire to “get things done”, with an inability to relax. Physical symptoms may also present themselves, such as an increased heart rate and tension in the shoulders/
face. Once the stressor is resolved, then the stress will decrease.
While depression can be brought on by a situation or event, it can also present itself without a clear precipitating
trigger. Symptoms include sadness, lack of joy or enjoyment in most things, lack of energy, and changes in sleep
and eating patterns. These symptoms can be experienced for some time, and individuals with serious depression
may experience suicidal thoughts. Please reach out for help if your symptoms persist or if you experience thoughts
of suicide.
Continued on next page

Mental Health during the Holidays, continued
What are the key differences between winter blues and seasonal affective disorder (SAD)?
Winter blues may be characterized by feelings of sadness and low mood that come and go during the
winter months.
SAD is a more serious condition with symptoms similar to those who experience depression, including possible suicidal ideation. SAD is normally experienced in the fall and winter months.
The difference between the two is SAD is associated with persistent sadness and impact to overall functioning in one or more areas of one’s life (occupational, relational). While winter blues may impact our mood,
we are still able to engage in life’s activities and responsibilities.
Are there specific therapies or treatments that are effective for managing winter blues?
Lifestyle interventions, such as movement (walking, yoga), being in nature, and social support are all helpful for managing winter blues.
If you think that professional help is warranted, cognitive-behavioural therapy and mindfulness based treatments are
two effective models for the treatment of winter blues and depression.
How can people create a support system to help me through the holiday season?
First, start with the people already in your life. Is there someone who you feel comfortable sharing your need for support? Your support system doesn’t have to be big; one or two people will do. Quality over quantity.
Or perhaps you could reach out to those who you know could use some support. Being helpful can aid to increase our
sense of connection and belonging.
What are some effective ways to reduce the stigma around discussing suicide?
Unfortunately, stigma on the topic of suicide still exists among individuals, institutions, and the wider culture. Education is one way to battle stigma. Information increases understanding.
What are the best crisis helplines to contact during a mental health emergency?
Emergency Medical Services: 911
The Crisis Centre (Suicide Hotline): 988.
Mental Health Support Line: 310-6789 (no area code)
What are the most common warning signs of suicidal thoughts during the holidays?
If an individual is showing a change in their behaviour, emotionality or temperament. If they are isolating more often
or engaging in self-harm, or other risky behaviours. If they talk of death or dying and are experiencing hopelessness.
How can we encourage someone who is grieving to participate in holiday activities? Rather than encourage an
individual who is grieving to participate in holiday activities, meet them where they are at in terms of their capacity to
engage in social interactions. While it’s true that limiting social engagement can be detrimental to one’s mental health,
we also want to allow people the space to ‘be’ in their grief. Showing others that we are ok with where they are at
communicates to others that they are accepted in their pain, thereby reducing their chances of feeling alone.
What are some strategies for managing a mental health emergency until professional help arrives?
Call a support person (friend, peer support group member) and ask them to stay on the phone with you until help arrives. It may be helpful to have this agreement in place with your support person beforehand. Reaching out for help is
not easy, but knowing the other person has agreed to support you in an emergency may make reaching out easier.
Are there specific activities or routines that can help improve mood during the holiday season?
The most important thing is to honour and accept our experience. If we are hard on ourselves while feeling low, it exacerbates our struggles. There is likely a very valid reason for our feelings, and when felt, they will pass. It just may
take some time. Be gentle and kind to yourself.
What are some meaningful ways to honor and remember lost loved ones during holiday gatherings?
Rituals and ceremonies are meaningful ways to honour lost loved ones. Perhaps its lighting a candle, writing a letter,
or saying a prayer. What’s important is that the ritual feels meaningful to you.
What else would you like to add? How can people find you online?
I recognize that reaching out for help is not easy. It takes tremendous courage. Much of the information that I provide
suggests having safe and supportive connections. I recognize that getting close enough to feel connected to others can
be difficult for many people. If this is you, I want you to know that you are not alone. Start with one person and reach
out in small doses if that works best. There is hope and grieving does pass.
I can be reached at Fusion Health Clinic, https://www.fusionhealthclinic.ca/
By phone 778-470-0089 or via email macinnischantelle@gmail.com.

Healthy Eating During the Holidays

By Krystian
We reached out to JM Nutrition to get some tips on healthy eating during the holidays.
A lot of us struggle during a season when it is easy to overeat or to eat things that aren’t always healthy. A registered dietitian, Nataly Georgieva, at JM Nutrition took the time to give some really great suggestions to help you
get through the festive season.
How can people eat healthy at Christmas and avoid overeating at holiday parties?
Keeping the balanced plate in mind can help to ensure that you are meeting your macro and micronutrient needs,
whereby half the plate includes vegetables, a quarter includes protein, the last quarter includes carbohydrates, and
then fats are dispersed throughout. To avoid overeating, make sure that you continue to eat regularly on the day of
the holiday party and avoid going too long without eating. While it may be common for folks to purposely restrict
themselves during the day in anticipation of the event, it sets up the perfect scenario for overeating at the event
itself due to ravenous hunger and overall inadequate intake.
How can people enjoy their favourite holiday treats without overindulging?
First, we want to make sure that holiday treats are not being used as a replacement to a meal, in which case
overconsumption is much more likely. By satisfying our physical hunger first using the balanced plate model, we
can then include treats to satisfy any cravings. Incorporating aspects of mindful eating can also help us to be more
aware of our hunger and fullness cues; that is, taking our time while eating, eating without distractions (if
possible), and really tuning in to all 5 of our senses: sight, smell, taste, touch, and hearing. Keep in mind that
overindulging is also more likely to occur if we impose food rules on ourselves, as it can make the restricted food
much more desirable.
What are some common challenges people face when trying to eat healthy during the Christmas season?
Common challenges include being in an uncontrollable food environment, increased accessibility to foods that are
otherwise not a regular part of a person's diet, and for some, the urge to finish one's plate despite already feeling
full.
Are there any specific nutrients or foods that people should focus on during the winter holidays?
Protein. Oftentimes, seasonal holiday food tends to be lacking in protein and high in carbohydrates. Having
adequate protein helps us to feel satiated for a longer period of time and reduces the chances of experiencing
cravings.
How can someone manage portion control at holiday gatherings?
If possible, eating from a smaller plate can help reduce portion sizes, as it is not uncommon for folks to overfill
their plate and then feel the need to finish their plate, leading to overeating. As the saying goes, "Our eyes are
bigger than our stomach." Consider intentionally putting less on your plate while knowing that, should you need
another serving, there is more food available.
What are some strategies for dealing with food-related peer pressure during Christmas parties?
A phrase I always share with my clients is "Eyes on your own plate," which turns the focus inwards on ourselves,
while understanding that each individual is probably doing the best they know. Understanding how to set boundaries can also be helpful in ensuring that your own needs are not being sacrificed for the sake of pleasing others.
For example, knowing when to say no or when to step away from uncomfortable situations.
Can you suggest some healthy alternatives to traditional Christmas dishes?
Vegan mashed potatoes recipe
Stuffing recipe
Low-carb pumpkin pie recipe
Healthier gingerbread cookies recipe
How important is it to stay hydrated during the holiday season, and what are some ways to ensure
adequate water intake? While staying hydrated is important year-round, it is especially important during the
holidays, as that is a common time of year to drink alcohol. If choosing to drink alcoholic beverages, consider
having a glass of water after each drink to support your hydration. If you are not a fan of plain water, you can
have herbal tea, carbonated water, or plain water with flavourings added (e.g. berries, citrus, mint); all of which
count towards water consumption.
What are some tips for avoiding the post-holiday weight gain? Understanding that post-holiday weight gain is
a very common occurrence, and weight can naturally stabilize when a person returns to their usual patterns of eating. While it may feel tempting to immediately go on a diet, being too restrictive can backfire and ultimately lead
to further weight gain. The most ideal thing a person can do is listen to their body's hunger and fullness cues to
guide their decision making around food, while choosing food that nourishes and satiates their body most often,
without completely eliminating craved foods.
Continued on next page

Healthy Eating, continued
Can you recommend any healthy snacks for holiday travel or busy days?
For folks in need of a convenient snack, protein bars are a great go-to! They can be stored at room temperature and
kept in your bag, car, office desk, etc. Some brands I often recommend include: Simply Protein bar, KIND bar, RX bar.
Can you share any tips for making holiday recipes more accessible for people with sensory sensitivities?
Given that sensory sensitivities are so uniquely individual, providing foods with a range of textures, tastes,
temperatures, colours, smells, and appearances, may help ensure there are options available for everyone. For example,
some folks prefer mild, bland tasting food, while others prefer their food heavily seasoned. Many folks with sensory
sensitivities prefer food that is not slimy or mushy, and often prefer pre-packaged foods.
What challenges do people with disabilities face when it comes to preparing and enjoying holiday meals?
Folks with disabilities may face an assortment of challenges anywhere throughout the cooking / baking process, from
chopping, peeling, measuring, mixing, etc. It may take longer to prepare the food, as well as to clean up afterwards.
While cooking / baking can be a very enjoyable experience for some, all of these challenges may add extra stress and
lead to a less enjoyable experience.
How can someone manage the stress and anxiety associated with food allergies during the festive season?
Being prepared by bringing your own food just in case there are no options available that are allergen-free, or if there is
no guarantee that the food provided is allergen-free.
For more information, go to: https://www.julienutrition.com/
JM Nutrition Suggestions for
Holiday Eating with Food Allergies
How can people safely navigate holiday meals when they have
food allergies?
The most common food allergens include dairy, eggs, wheat, and
nuts; all of which are commonly used in baked goods. Dairy is
also commonly used in mashed potatoes.
If the food is store-bought (e.g. pre-packaged cookies), the safest
thing to do is look at the ingredients list to ensure it does contain
food allergens. For homemade food, be sure to ask about the
ingredients, though keep in mind that there may still be a risk of
cross-contamination depending on how the food was handled. If
you are still unsure, avoid the food just to be safe and/or consider
bringing your own food.
What steps can hosts take to accommodate guests with food
allergies during holiday events?
Hosts can ask guests to disclose any food allergies ahead of time,
as well as the severity of the allergy. Offering food that is free
from the top 8 allergens (milk, eggs, fish, crustaceans, peanuts,
tree nuts, wheat, and soy) can help to ensure it is accessible for as
many people as possible. Alternatively, allergen-free versions of
foods can be served at the event alongside the original foods, so
long as there is no cross-contamination and depending on the
severity of the allergy.
Can you suggest some allergen-free alternatives for popular
Christmas recipes?
For folks following a dairy-free diet, non-dairy milks (e.g.
almond, coconut, oat, soy, cashew) and vegan butter can be used
instead of dairy in various popular Christmas recipes, such as
mashed potatoes, cookies, or pie.
If following a gluten-free diet, there is gluten-free flour available,
such as almond flour, coconut flour, and oat flour, which can be
used instead of wheat flour. Keep in mind that changing the flour
will most likely alter the texture if used in baked goods.
Lastly, eggs can be substituted for flax eggs.

JM Nutrition Tips for
Holiday Eating on A Budget
How can people make the most of food
assistance programs to prepare healthy holiday
meals?
Food assistance programs typically provide dry
food or canned goods, which have a longer shelf
life (e.g. rice, pasta, dried beans or lentils, canned
vegetables or beans). These foods can certainly be
incorporated as part of a healthy meal.
How can families on a tight budget plan
nutritious holiday meals?
1. Buying in bulk, if possible, especially for foods
that have a longer shelf life (e.g. rice, oats, beans,
pasta, lentils).
2. Purchasing generic products instead of their
brand name counterpart.
3. Buying items when they are on sale, and
comparing prices with other grocery stores. Using
apps like Flipp allow you to compare prices with
other grocery stores and price-match certain items.
4. Choosing produce that is in-season tends to be
cheaper, and frozen or canned fruits or vegetables
have a longer shelf life than raw produce. To
prevent extra raw produce from spoiling, you can
freeze certain fruits or veggies for future use.
What are some budget-friendly tips for eating
healthy during the Christmas season?
While it may be tempting to eat out during the
holiday season, preparing homemade food can help
reduce food cost in the long-term, and allows you
to be in control of the ingredients.

Christmas Movies Actually Podcast

By Krystian
If you love Christmas movies, you are probably going to enjoy this
podcast by Collin Souter and Kerry Finegan, the hosts of Christmas
Movies Actually. Find out about the podcast here!
What is your podcast all about?
It's a podcast about Christmas movies that takes a look at Christmas
movies with a critical eye. I'm a professional film critic, have been
one for over 20 years, so having conversations about movies is
something that comes naturally to me, but we hope our podcast is fun
and engaging. We also talk about movies from the "1,001 Movies You must See Before You Die" book (Kerry has
seen 750 of them, at this point) and the latest blu-ray releases every month, just to shift the conversation away
from Christmas.
What should people know about your podcast?
As we say in our description, you don't have to like Christmas to enjoy our show. Our show is primarily about the
movies themselves, more than it's about Christmas. Sometimes, we forget about the Christmas of it all, because we
get so caught up in other aspects of the film. We're also delving into other holiday-themed films lately, which has
been fun. We talked about "The Commitments" for St. Patrick's Day Movies Actually. We also did episodes on
Easter ("Jesus Christ Superstar"), the 4th of July ("Independence Day"), Halloween ("ParaNorman") and we'll be
doing Thanksgiving in November ("Home For The Holidays"). We like to change things up once in a while. Every
episode ends with a weird Christmas song that you've probably never heard before. That's always my favorite part
of the editing process, finding the right song for the right episode. I've got hundreds to choose from.
How did you come up with the name?
I wanted "Christmas movies" to be in the title somewhere, so when people look up "podcast about Christmas
movies," ours would be one of the first to pop up. It made sense to me, rather than make the title a head-scratcher
that you had to explain to people. Attaching the title to a popular Christmas Movie ("Love Actually") also seemed
like a good idea. I don't remember what some of the other ideas were, but we didn't have many before we landed
on that one.
What Kind of Christmas movies do you enjoy?
All kinds, and we try to cover all kinds in our show, although we tend to veer away from the Hallmark/Lifetime
stuff, unless there's something truly unique about one ("The March Sisters At Christmas," Hallmark's version of
"Little Women," was one for the ages). They're usually pretty bland and there's not much to talk about with them,
at least not for us. I tend to enjoy the weirder ones, like "Christmas Evil," or grown-up ones like "The Ref." I do
enjoy many of the traditional movies as well, but I love discovering an oddity I never knew existed. Last year, I
discovered a bizarre Canadian kids movie called "The Christmas Martian," from 1971, which is indescribable.
Look it up, you'll see what I mean. I love stuff like that.
Do you like the "Home Alone" movies?
Kinda. I mean, the first one is okay. I can watch it. I actually work near where it was filmed, in Winnetka, IL, so I
enjoy it for its locations and knowing the interior of the house was actually built and filmed in the New Trier High
School swimming pool. But I love John Williams' score. It still moves me. I can't say I enjoyed any of the others,
though. That last one made for Disney+ was truly awful, but made for one of my favorite episodes of our show.
We had a frequent guest, Matt Fagerholm, on and he's a big fan of the original. We all watched the new one and
when it was over, we immediately went to the mics to vent about it. Usually there's a few days' delay between
watching the film and talking about it, but the turn-around this time was just a few minutes and so the hatred of it
was still fresh. It made for a fun discussion.
What do you enjoy about Christmas?
Trader Joe's Vintage Ale, for starters. I also enjoy glugg. I love the decorating (day after Thanksgiving, always).
Kerry has been getting new additions to our movie-themed Christmas village every year. We have the house from
"A Christmas Story," the "Christmas Vacation" house (along with Cousin Eddy's trailer), a drive-in concession stand, Nakatomi Plaza from "Die Hard," and the movie theater from "It's A Wonderful Life." I guess we
should have the house from "Home Alone" in there at some point. And, of course, discovering weird Christmas
movies and TV specials from the past is probably the best part.
Do you like eggnog? Love it!

Continued on next page

Christmas Movies Actually, continued

What else would you like to add?
We're proud of our show. So proud. The range of films covered and having really smart guests join us has been my
favorite part about it. I'm also delighted that we stuck to our guns by doing a "Silent Night, Deadly Night" movie
every year in October and this year, we finally got to #5, the final film in the series. I love those episodes. Not
every episode is for everyone and, even though we record year-round, we're aware most people listen to us during the
holiday season, and that's okay. We're happy to have listeners and fans, no matter their listening habits. Thank you
all!
How can people find you online?
I'm on Facebook and Twitter/X. Christmas Movies Actually is on Facebook, Twitter/X and Instagram. People can
email us at christmasmoviesactually@gmail.com. NowPlayingNetwork.net.

Holiday Themed Science Experiments

For more science experiments go here https://www.cadence-education.com/blog/parents-corner/5holiday-themed-science-experiments-for-preschoolers/
During the holiday season, it’s important to find different ways to keep your preschooler engaged with
learning. As a way to make science fun and festive, you can conduct several holiday themed science
experiments with your preschooler. The holiday themed science experiments don’t have to be elaborate
or complicated, but they are a great way to capture your preschooler’s attention so they get excited to learn about
science. If you make learning fun for children, they will be more willing to participate and engage with the experiments.
1.Candy Cane Experiments
Before eating candy canes, you could have your preschooler perform several experiments using them. To test the
candy cane’s strength, you could hang different weighted objects on the hook end to see which ones are lighter or
heavier than the candy cane. You can easily find objects around your house to use like socks, ribbon, plastic cups, or
even a coat hanger.
To learn about the power of observation, you can dissolve the candy cane in different liquids. After pouring the liquids (ex. milk, water, vinegar, juice, etc.) into different jars, your preschooler can place a candy cane in each jar and
watch what happens to each candy cane. It’s important to watch this experiment over the next few hours and even
let it sit overnight.
To make candy canes “dance,” you mix baking soda and vinegar in a jar and have your preschooler place a few candy canes inside. The baking soda and vinegar mixture will produce bubbles which will cause the candy canes to
move around. If you play a few holiday tunes, you could have a mini dance party of your own.
2. New Year’s Eve Fireworks
For New Year’s Eve fireworks that are safe enough for your preschooler to handle, these simple science experiments are the perfect option. After filling a jar with warm water, place a few drops of food coloring and 4 tablespoons of vegetable oil in a separate bowl. Your preschooler can gently use a fork to break up the food coloring into
smaller drops and then dump the bowl into the water jar for the fireworks to occur. Your preschooler can use different colors or use the same color if they prefer.
3. Christmas Lights with a Twist
Instead of traditional slime, you can make festive slime with your preschooler. Believe it or not, slime is a simple
way to introduce children to chemistry as they mix the borax, starch, and glue together and watch as they change
their molecular structures to form a new substance…the slime. For a festive touch, you can add food coloring for
holiday colors, colored glitter, and even small decorative holiday beads that will add a unique touch.
As the holiday season is in full swing, it can be easy to bounce from one activity to the next, but it’s important to
have your children spend some time learning new skills. If you make science fun for your preschooler, they won’t
even realize they are learning about it.
This article was written by our guest contributor, Valerie Cox. Valerie is a contributing writer for LOC Scientific. In
her spare time, she enjoys traveling, spending time with her family, and volunteering in her local community.

Scary Mazes

By Riley
Last month, I told you that, for Halloween, I got myself a black cloak and a pumpkin mask. It was
part of my costume for a scare acting gig in a corn maze out at Horsting’s Farm in Cache Creek. I
wanted to look scary and cool.
Well, it worked! It went well and it was fun scaring people. Some people screamed! There were lots
of other actors in the maze. If you have never gone to a spooky corn maze, I would recommend it for
adults, but it is too scary for kids.

What Do the Lonely Do at Christmas

By Krystian
Meet Crissi Cochrane, a pop/soul singer-songwriter and recording artist based in
Windsor, Ontario, Canada. She is an independent artist, the co-founder of the Windsor
music label Soul City Music Co-op, and a mother of two girls, ages 2 and 6. One of her
songs, What do the Lonely do at
Christmas, is on YouTube and this music video will let you know you are not alone.
How did you get into music? My dad is a musician and my parents are both music
lovers, so there was always music playing in my home growing up, and my dad would get out the guitar at family
gatherings and campfires. When I was a teenager, there was always an acoustic guitar somewhere in the family
room at our house, and in school, I really developed a passion for the recorder and the flute. I started writing my
own songs and performing them when I was about 15 years old.
How did you come up with What Do the Lonely Do at Christmas? I first heard "What Do the Lonely Do At
Christmas" when I was in search of new holiday repertoire in 2016, as I often play a lot of parties and gatherings
around the holiday season, and I like to play a good variety of different styles of Christmas music. The song was
originally recorded by The Emotions and released in 1973. I love their soulful R&B version, but I took things in a
different direction with my recording, partly because I was learning how to self-record at the time, and this was a
way for me to learn and experiment. This is one of only three official recordings that I've ever self-produced in my
career.
What does this song mean to you? To me, this song is an acknowledgement that the holiday season is often a very
difficult one. As much as I adore playing classic cozy Christmas songs and tapping into that nostalgic feeling of
togetherness and comfort, the reality is that there are many people who experience intense loneliness and depression around the holidays, and it's important to make sure that we do our best to extend love and compassion to
them.
How do you celebrate Christmas? Having two small children makes Christmas an absolute treasure for me. It's a
big responsibility to make the holidays special and bring that magic for the kids, and the season ends up being wildly busy especially when you factor in all the Christmas gigs, but we always make time for baking, crafting, watching our favourite movies, decorating the tree, wrapping gifts, and writing lots of Christmas cards. One of my favourite traditions is listening to some of the Christmas cassette tapes that my grandfather, Terence Cochrane, recorded for me when I was small. On each tape there's a selection of his favourite holiday music (he was a record collector, so he'd get new Christmas albums each year), along with a recording of his voice reading me a letter that
sums up all the things that happened to me that year. This will be our first Christmas without him, and I know those
tapes are going to be extra special this year.
What do you enjoy about Christmas? I'm really sentimental about the holidays. It's a time to revisit my favourite
memories from childhood and make new ones. I love both the high-energy excitement of seeing friends and family
at celebrations and getting to watch everyone open their gifts on Christmas Day, and also the really calm and reflective energy of being cozied up at home on those nights when the sun sets early and the weather is cold, enjoying
calm activities like reading, listening to music, enjoying a hot drink, and keeping my hands busy with crafts and
writing cards.
I like making gifts myself as much as possible. I love crafting, so it's nice to have a good purpose for that creativity.
One year, I knitted every person in our family a hat, including grandparents and in-laws. I think I made at least a
dozen hats. At the time, our youngest daughter was only three months old, and the only place she would nap was on
me, so while I was stuck on the couch, I knitted. I also really like going on drives in the early evening with the kids
to look at Christmas lights displays around the city.
What seasonal drink and food do you enjoy? I love white hot chocolate drinks, or peppermint hot chocolate. My
daughter got some hot chocolate bombs last year that were also super fun, and some packets of hot chocolate that
changes colours. I love those.
For me, it wouldn't be Christmas without a turkey. I still get nervous that I'll ruin the turkey each year, but I appreciate the challenge. I also really love scalloped potatoes, and my mom has a recipe for a sweet potato casserole with
a candied pecan topping that is amazing. Of course, I love all the baked goods and sweets. My favourite is a Greek
honey cookie called
melomakarona, which my neighbours make.
What else would you like to add? How can people find you online? Thank you Krystian for reaching out to me
and taking the time to interview me. And thank you to Sarah Kivell for taking the two photos included here, which
are from a session we did at my home last Christmas. My music is available on all streaming platforms, and at
crissicochrane.com.

Holidays at Disney
By Krystian

Christine Fiorelli is the owner of Fairytale Dreams &
Destinations, a travel agency located in Bolton, Ontario that
specializes in Disney Destination vacations. Christine took some time to talk about
their vacation planning!
What is your travel agency about?
As an Authorized Disney Vacation Planner, we offer the exact same price as booking
directly with The Walt Disney Travel Company. However, the difference is we help
with ALL of the important details!
We take the time to get to know your traveling party, learning about your favourite foods, Disney characters and
more. We will also discuss in depth dining reservations and Disney’s Lightning Lane system. A big part of our job
is putting together a personalized itinerary that works for you — we call this your Fairytale Guide. We do this by
combining park hours, crowd levels, your dining reservations, and your party's likes/dislikes and more… so that all
the details come together to make for a smooth and stress-free experience. Remember there is SO much to do
and see that we will narrow down what is important for your family to make the most out of your vacation!
Why did you want to specialize in Disney?
In 2002, I began planning my honeymoon at Disney’s Grand Floridian Resort & Spa. Frustrated with not being
able to easily plan my dream getaway, I decided to dedicate my time to learn more to help others in similar situations. Receiving a diploma in travel and tourism and aligning myself with a storefront travel agency, I began selling
Disney vacations part time. Less than four years later, I bought the travel agency and chose to solely
sell Disney Destination Vacations.
What should people know about your travel agency?
Do you want to meet Anna and Elsa? Pilot the Millennium Falcon? Dine with Mickey? All three? Yep, we can set
that up for you. Our small, but mighty (like Ant-Man) team are available via email, phone and in person to see to it
that all your magical wishes are met.
When booking your magical vacation with Fairytale Dreams & Destinations, you can rest easy knowing that you
are working with the most experienced agency in Canada. Over 20 years ago we etched out a space in the Canadian
travel industry for agencies that specialized in Disney Destinations. Before you could Rise with the Resistance or
help the Guardians save the Galaxy, we were making dreams comes true…one fairytale at a time.
How did you come up with the travel agency name?
My sister and I sat in our living room brainstorming words associated with stories, magic and travel. It took time
(any several pieces of paper) to eventually find the right words to string together.
What should people know about the holidays at Disney?
From impressive decorations to characters dressed in their holiday best, there's nothing quite like Christmas time at
The Walt Disney World Resort.
This year, the holiday season kicks off on November 12, 2024. Each of the four major theme parks have seasonal
decorations, entertainment, food & drink and more.
How does Disney celebrate the holidays at their theme parks?
Christmas cheer is spread throughout the entire resort as is transformed for the holidays.
The main highlight is Mickey’s Very Merry Christmas Party at Magic Kingdom, as well as EPCOT International
Festival of the Holidays, and Jollywood Nights at Disney’s Hollywood Studios.
What do you enjoy about the holidays at Disney?
I thoroughly enjoy visiting the various Disney resort hotels, as they are all individually decorated for the
season. Living in a cold climate during winter season, I love feeling warm weather while enjoying such beautiful
and elaborate holiday decorations.
What is your most favorite part of going to Disney?
As soon as I drive under the Walt Disney World sign, I know that for a short time, I can focus on fun and relaxation
and not worry about work and stress of everyday life. That feeling is amplified with positive interactions with Cast
Members (Disney lingo for employees) and witnessing other Guest’s reaction to the magical world around them.
What kind of holidays do they celebrate besides Christmas if someone doesn't celebrate Christmas?
It’s worth sharing that Walt Disney World’s extensive chocolate displays, lights and more are associated with the
holiday season, rather than religion. The EPCOT International Festival of the Holidays celebrates holidays around
the world, such as Hanukkah and Kwanzaa.

Holiday at Disney, continued

What kind of special food does Disney have for the holidays? Walt Disney World has plenty
of sweets, sips, savory snacks, and MORE in store during the holidays.From Holiday Peppermint
Popcorn to holiday Turkey burgers, there is something for all gingerbread, peppermint, and
Christmas cookie lovers out there!
What else would you like to add? At Fairytale Dreams & Destinations, we also specialize in the Universal Orlando
Resort. Since its opening in 1990, the Universal Orlando Resort has taken theme park thrills to a whole new level –
creating the incredible, immersive experience of Harry Potter along the way!
How can people find you online? www.fairytaldestinations.com

Movie Review by Ben and Krystian: Meet Me Next Christmas
This holiday season, Krystian and I watched Meet Me Next Christmas, and we had a lot of
fun! The movie is full of music, holiday cheer, and scenes that make you feel the magic of
Christmas. The music in the movie was amazing. We wanted to get up and dance because the
songs were so good – We both loved it!
Meet Me Next Christmas is a heartwarming story about love, friendship, and the joy of the
holidays. It’s a great movie to watch with your friends or family. Krystian and I think it’s perfect for this time of year because it’s all about being together and sharing special moments.
At the start, the movie was a bit boring and a little confusing. But once it got going, it became
really exciting! There’s a funny part where an actor dresses up like Santa Claus. He’s one of
Santa’s helpers in the movie, and it made us laugh a lot.
I watched the movie on November 10th at Krystian’s house. We had a sleepover and watched it together, which
made it even more fun. We think you should watch this movie with someone special too. It’s a film that will bring
you closer and put you in the holiday spirit.
Overall, we both really enjoyed Meet Me Next Christmas and give it two thumbs up. We can’t wait for you to see
it and feel the Christmas joy just like we did!

Kamloops Blazers Report (2024-2025)
By Andrew
The Kamloops Blazers are less than a month away from completing the first half of the season before
Christmas and have an impressive 10 (Wins), 8 (Losses), and 1 (Overtime Loss) for 21 points and sit
third in the B.C. Division. They have 8 (3 Home and 5 Away) more games to finish off the month of November.
The Blazers will look to finish the year’s first half strong and continue that strong play into 2025.

Tea Light Snowmen

By Tami
Crafting during the winter months offers some fun when you are stuck inside because of the snow and
ice. It helps boost your mood, as creating something yourself gives you a sense of accomplishment.
Crafting also provides a calming escape from the stress of the season, helping you to relax and unwind –
it can keep you out of your head, because you are concentrating on what you are making. It’s a great
way to
explore your creativity and try new things, whether you’re crafting alone or with family and friends.
Snowmen supplies:
LED tea light
Black, fine-tipped Sharpie marker
Ribbon (whatever colour you prefer), about 2 inches long
2 Pom poms, small – same colour as ribbon
Pipe cleaner – same colour as ribbon, about 1 inch long
Glue gun
Using the Sharpie, make 2 eyes above the “flame” of the candle and a mouth below the “flame”.
Glue the pipe cleaner across the top of the candle (see image)
Glue the pom poms onto the ends of the pipe cleaner.
Use the ribbon to create a scarf at the bottom of the snowman’s head (see image)

Autism Friendly Christmas

By Krystian
Courtney Murawski is a Board Certified Behavior Analyst and the
Clinical Director at LifeSpeed: Behavioral Services. She took
some time to share ideas about how to create a sensory sensitive
holiday
season.
How can people deal with Christmas when they have autism and sensory overload? Although Christmas can
be a very exciting time for families, holidays may be very stressful for those with communication challenges and
sensory differences. Preparing for holidays in advance and making modifications to your celebrations can help
support those with autism.
How can people with autism reduce sensory overload? Everyone engages in self-soothing behaviors when they
are stressed or overwhelmed, especially individuals with autism. However, many may find it challenging to
understand how individuals with autism self-sooth. A person with autism may make repetitive noises and
movements or need preferred items and rituals to cope with sensory challenges. Trying to stop or interrupt these
coping strategies can cause greater distress for the autistic individual.
What challenges do people with autism face during the holidays? Holidays can be stressful for anyone, but
because holiday celebrations typically include a significant change in expectations and routine, increased social
interactions, and loud, crowded, or unfamiliar environments, these events can be even more stressful for those with
autism.
How can people with autism manage sensory overload during Christmas? The best way to manage sensory
overload is to try to be prepared as best as possible. Knowing what can trigger sensory dysregulation will allow
individuals to plan ahead and make modifications to the event so sensory overload is less likely to occur. For
example, having easy access to items that are known to help the individuals regulate (e.g., headphones, preferred
foods, or favorite sensory items), even having backup or portable options, are important. It also may be necessary
to ensure there is a prepared space for regulation (e.g., more isolated area with low lighting, a larger space for
increased movement) if that is calming to the individual with autism.
How can people with autism prepare for holiday events? One way to help someone prepare for a holiday is
talking about the events. This could include an outline of what they can expect the day to look like, who they
might see, and where they will go. For those that benefit from visuals, pictures or written schedules may be
necessary. In addition, practicing skills that are important in commonly experienced events around the holidays
like social interactions (e.g., saying “Thank you” after receiving a gift), self-advocacy (e.g., asking for help),
engagement in downtime activities, and tolerating unexpected events (e.g., losing preferred items) may help the
day go more smoothly. If possible, exposing the individual to the location of the event (e.g., restaurant, family
member’s home) may be a helpful way to further prepare for spending time in unfamiliar locations.
How can people with autism cope with the pressure to be festive? As social communication for those with
autism can look very different than others, it’s important to recognize that excitement about the holidays may look
different too. Incorporating someone’s unique special interests or strengths into the celebration allows for
meaningful festivities across abilities. Lastly, spending time with friends and relatives who will understand and
accept your loved one’s differences may help alleviate some of the pressure to celebrate holidays in a more
traditional way.
How can people with autism manage holiday-related anxiety? If holidays are very anxiety provoking, it may be
helpful to start your own holiday tradition that incorporates something meaningful for all your loved ones. For
example, if your child really enjoys going for car rides, spending time driving around while looking at holiday
decorations and listening to holiday music may be enjoyable for all.
How can people with autism handle social interactions during holiday parties? It may be beneficial for other
holiday guests to learn about the individual’s socialization differences and preferences before the celebration. For
example, breakdowns in communication may be prevented if others are informed of the different communication
methods an individual may use (e.g., vocal approximations, sign language, assistive technology, picture icons) or
their preferences for physical touch or space. Social interactions may be more meaningful for all if guests
understand how they can best communicate with their loved one with autism.
What are the best holiday gift ideas for children with autism? Children may enjoy receiving gift cards or memberships for fun activities and experiences instead of toys or sensory items. If crowded or loud spaces aren’t ideal
for the child, there are an increasing number of play spaces, museums, or movie theaters that offer sensory-friendly
events that could be gifted.

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Autism Friendly Christmas, continued
What sensory-friendly toys do you recommend for children with autism?
Sensory toys can be a great way to provide relief for kids sensitive to touch, sound, sight,
movement, and even certain textures. These items could include weighted blankets, Kinetic
Sand, compression clothing, scented markers or painting supplies, water toys, fidgets, mini
trampoline, sensory lights, or sensory bin mixes.
What gifts have you found particularly helpful for children with autism?
A lot of our clients really enjoy cause-in-effect toys that are not only fun but promote social
and emotional learning. This category includes any type of interactive toy that responds to a
child’s voice, touch, or movement with sound, light, vibrations, or action, as well as toys that have features to
push, pull, or spin. Examples include bubble machines, pop-up toys, marble run or ball drop toys, remote controlled toys, mini-instruments, indoor swings, or a wagon.
How do you choose inclusive and accessible gifts?
My recommendation is to pay special attention to an individual’s special interests, unique preferences, or
strengths. For example, if someone has restricted food preferences due to challenges with sensory processing, a
gift card to their preferred restaurant may be meaningful. In addition, if someone really enjoys watching videos or
movies, a subscription to a streaming service may be the perfect gift.
What do you enjoy about Christmas?
Personally, my favorite part of Christmas is participating in traditions and sharing laughs with my loved ones.
How do you celebrate Christmas?
I prefer to spend Christmas with my closest family, eating delicious meals, and relaxing.
What else would you like to add? How can people find you online?
I can be reached at cmurawski@uptolifespeed.com and you can find more information about LifeSpeed
at uptolifespeed.com.

988 suicide helpline

By Krystian
Dr. Allison Crawford is the Chief Medical Officer for 9-8-8: Suicide
Crisis Helpline. She took some time to answer our questions about
the helpline.
What are the most common triggers for suicidal thoughts during the holiday season?
Over the holidays people can feel more isolated and lonely. This can
be felt more acutely because of societal expectations of what a
holiday “should” be like - that you should be happy or having fun
with friends or family.
How does 988 prepare to handle the increased volume of calls during the holidays? We are there 24/7 every
day of the year. We monitor call and text volumes closely, and work closely with our 38 partners that answer
9-8-8 calls and texts, to plan for additional responders to be available if we expect demand for the service to increase.
What specific strategies does 988 recommend for individuals feeling isolated or lonely during this time?
Be aware of how you’re feeling without judging yourself. Feeling lonely at the holidays is very common and it’s
important to acknowledge that. If you feel able, reach out and let someone know how you’re feeling. It might be
a friend, family member, or other loved one, or it could be someone else in your community, such as a teacher or
Elder. Taking the first step to talk about how you are feeling can be hard, but opening up about your feelings can
bring relief.
Can you share any success stories where 988 interventions have helped prevent suicide during the
holidays?
Behind every piece of data that we use to track how many people we are reaching is a person that has a unique
story. We have received heartwarming feedback from many people who felt that 9-8-8 helped them since the service launched. Because 9-8-8 is a confidential service, we don’t share what happens between people who reach
out and the responder that they speak to. When we do hear positive feedback we ask for permission to share it
with the responder that the person spoke to, so they know the impact their work is having. With permission, we
also sometimes share positive feedback on our social media channels and other communications.
What resources or support systems does 988 provide to families and friends of individuals at risk of
suicide?
If you are worried about someone you know, you can call or text 9-8-8 anytime and talk to a responder. They
will listen to your concerns and help you figure out steps you can take to support the person you are worried
about, also to give you support as you navigate this. You can also look on the 9-8-8 website for guidance on how
to support people - https://988.ca/get-help/im-worried-about-someone-else), as well as a database of local community resources if you want to seek help in your area (https://988.ca/community-resources).
How can people recognize the signs that they or someone else might need professional mental health
support during the holidays?
Signs that someone might need help show up differently, depending on who the person is and what they are going through. Some examples might be feeling down or anxious, or overwhelmed with negative thoughts, or a loss
of hope for a future. You might also notice a change in appetite or sleeping patterns, or not wanting to do things
you usually enjoy. Often when people use substances such as alcohol, which picks up over the holidays, that can
make things worse. Some of these feelings and behaviours can be part of everyday life, but if they become more
frequent or intense, that can be a sign you are struggling and need support. You can find out more about signs to
look out for on our website -https://988.ca/get-help/im-not-sure-if-i-need-help.
What advice does 988 have for individuals who are grieving or dealing with loss during the holiday
season?
For those who are grieving, holidays can accentuate the feelings associated with grief, feelings such as sadness,
anger, emptiness, or hopelessness. Even the happy memories that may be evoked by the holidays can be painful
reminders. I think we can all be aware of those around us who may be struggling in silence - ensure that we
check in and include others when we can.

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988 Suicide Helpline, continued
For those experiencing loss, acknowledge your feelings, try to talk to someone, be around others when you can.
When you are ready, also consider including your lost loved one in your holiday, such as by putting up a shared
ornament or mementos, toasting them, or writing them a holiday letter. If you have traditions this may also be a time
to consider making new traditions, even if the are small. Once you have your own self care and support in place,
consider reaching out to support others, such as through volunteer work can also lift your own mood and make you
feel connected.
What are the key warning signs that someone might be considering suicide?
Suicidal thoughts and behaviour can show up differently depending on who you are and what you are going through.
Changes or increases in any of the following things might be signs that someone needs support: if they’ve been
talking about suicide or wanting to die, even if it seems like they’re joking, or if they have been experiencing
feelings of hopelessness, that things will never get better. Changes in behavior can also be a warning sign, like
giving away possessions. If you think someone you know might be thinking of suicide, you can call or text 9-8-8
anytime for support. If it’s an emergency, call 911 or go with them to your nearest emergency department.
How can individuals effectively support a friend or loved one who is experiencing suicidal thoughts?
If you’re worried about someone in your life, talk to them. Even if it’s just a feeling and you’re not sure, it’s not
intrusive to say, ‘how are you doing?’ or ‘I’m worried about you.’ Just letting them know that you’re there to listen
is important, you don’t need to have all the answers to support a friend or loved one.
What are some common misconceptions about suicide that 988 aims to dispel?
One of the most common misconceptions about suicide is that people who want to end their lives are at fault for the
way they are feeling. Thinking of suicide is not a character flaw. Ideas like this contribute to the stigma that
surrounds suicide, which can stop people from asking for help. That’s why talking about suicide is important,
because it can help break down the stigma and the shame that surrounds suicide.
What long-term strategies does 988 suggest for building resilience and preventing suicide?
Access to mental healthcare, having a supportive social network, building self-esteem and confidence, and having a
sense of purpose and belonging can all help reduce the risk of suicide.
How can people with mental health issues reach out to their friends or family for support during the holidays?
Telling someone you are thinking about suicide can feel hard, but it’s OK and important to talk about suicide. It can
be a difficult conversation to start, but it can help to remember that people often feel a great sense of relief when
they finally open up to someone about those feelings. When you’re ready to start that conversation, let the person
know how hard it is for you to talk about it, and don’t be afraid to name your thoughts of suicide.
How can people do self care during the holidays in order to protect their mental health? How can individuals
set healthy boundaries with family and friends to protect their mental health?
Show compassion to yourself, not just to others in your life. Try to think about how you’re feeling and acknowledge
those emotions, whether they’re good or bad. Make sure you’re taking care of yourself as well as taking care of others. And around the holidays, it’s always a good idea to make sure you get enough sleep, and avoid substances
which might make you feel worse.
What else would you like to add?
How can people find you online?
We hope that everyone has the holiday
season that is right for them. Take a
chance to reach out to others, whether
that is a friend, family, a pastor, an Elder, or a neighbor. If you are feeling
alone and if you are feeling hopeless,
thinking about suicide, or worried
about someone else, please reach out to
9-8-8. You can find us and resources
online at www.988.ca. We want to be a
source of spirit and light when you
need it most.

Tribute to Frank Sinatra
By Krystian
Meet Rick Stephenson, a husband, a father of 4 grown children and a new grandfather. In
his spare time, he is an avid tennis player and enjoys the guilty pleasure of playing the Fallout 4 video game. He is also a musician/singer and a proud 40+ year member of the Toronto Musician Association (American Federation of Musicians). Over the last 40 years, he has
played in just about everything from a rock band to a polka band and had his own orchestra. All of these musical experiences have helped him hone his Sinatra craft.
What do you do?
Today I focus my musical energy on moving the notes from the page into my heart to share
with others. I do a show, Rick Stephenson - His Sinatra, where I showcase my renditions of Sinatra tunes. I am
continuing to share the legacy that is Frank Sinatra. I want people to go home feeling like they just attended a Sinatra Concert. I rely on my voice and my innate ability to phrase like Sinatra to deliver that experience. I entertain at corporate events and I have steady requests for my signature Sinatra Cocktail hour. Those shows are me
solo with my recordings with my band for backup. I also perform with local musicians, dinner theatres and have a
full show I am doing around Canada partnering with local orchestras, symphonies and big bands. It's a blast and I
am working with some amazing Canadian musicians.
How did you get into being a tribute artist?
In the early days when I toured with my band/orchestra we played only instrumentals, and we were often asked if
we could add vocals. We didn't have anyone in the band that was a vocalist and as the leader I said I would give it
a try. It came naturally for me to transition from my Tommy Dorsey trombone style to singing Sinatra. When I
stopped touring with my band I started focusing on primarily Sinatra tunes. I was asked to perform a Sinatra
show and I loved it and it was a huge success. And....today I am pleased to say people still enjoy my Sinatra
show. In 2023 & 2024 I am nominated for Tribute Artist of the Year in the Josie Music Awards in Nashville. As
well for 2024, I have received 6 nominations in the European Red Carpet Music Awards. Highlights of 2023 for
me were performing in New York City, with the Swingadelic Big Band and in Hoboken NJ, Sinatra's
hometown. .
What do you enjoy about being on stage?I love moving people with my voice and the music. To see their
smiles and sometimes tears as they reflect on moments in their lives. I feel a deep connection to the music and in
turn to the audience. I can get caught up in the emotions while performing songs like I'll Be Seeing You. When
the audience is engaged with me, singing along and dancing I feel like we are family and it feels like we are sharing a moment. And life is really just made up of the warm moments we share together. When you string enough
of those moments together you have a wonderful life. After every performance I love going out and meeting people and learning about them. I am always blown away by the stories I hear and the love I receive. Recently, after a
performance I was approached by a lady with a poster she had me sign at a concert 30 years ago. She was there
with the poster for me to sign again. Talk about blown away!
What do you enjoy about Frank Sinatra? I love Frank's style, the way he tells a story with his songs, and they
make me feel like they are just for me. All my big life experiences were vocalized by Frank in a song. He sang to
me about heartbreak long before I knew how it felt. Even as a young man, I felt connected to Frank Sinatra as my
mentor and as a father figure, teaching me about life.
What do you enjoy about his song called Luck be a Lady? This song was very well written by Frank Loesser. Luck was used as a metaphor for a relationship with all the ups and downs relationships experience. It is a
cautionary tale about the importance of nurturing love and the pitfalls if you don't. The strong horns in the middle
are my favorite part with the lead trumpet going up an octave in the soli section
What kind of Sinatra songs do you enjoy?
I am drawn to the sad ballads and complexity of the human spirit that he sings about. A few of my personal favorites are:
I am A Fool To Want You,
When No One Cares
Like A Sad Song
I identify with these sad melancholy songs.
I also love to swing and belt out songs like Come Fly with Me and Ring-A-Ding-Ding.
In my younger years I sang Sinatra's anthem, My Way as the ultimate tribute to him.
Now, My Way is the anthem to my life. I sing it today with more conviction and meaning having more life experience and truly identifying with the lyrics.
Continued on next page

Tribute to Frank Sinatra, continued
Where are you based?
I reside in beautiful Kingsville, Ontario. It is the most southern town in Canada. It is a warm welcoming small community close to the Windsor/Detroit Border.
I do a lot of travelling, which I enjoy, but I am always happy to come.
What else would you like to add?
I have just completed my 5th album. Singin' For Sinatra. This has been a labour of love. I selected
songs that I think Sinatra would have sung if he had the opportunity. This is a significant change for me as my first
4 albums were mostly Sinatra material. It was a challenge to "Sinatraize" songs from artists like Bob Dylan, Gordon Lightfoot, Leonard Cohen and more. I am especially pleased to include a song that was attempted by Sinatra
twice but never completed. I finished something he started in 1958. I will let the readers listen and figure out what
tune it is on the album. In order to truly continue Sinatra's Legacy, I wanted to introduce my "Modern Sinatra" to a
new audience. The new album can be streamed on all major streaming platforms: Apple, Spotify, etc.
How can people find you online? https://hissinatra.com facebook.com/HisSinatra
https://www.youtube.com/channel/UCDRDkZNJLS3yRyh8jFw7kSg https://open.spotify.com/
artist/6NYHsQSWGTYFbm1fzIKwp8 https://music.apple.com/us/artist/rick-stephenson/308520005?
itsct=music_box_link&itscg=30200&ls=1&app=music

Lynn as Reba
By Krystian

Lynn Logan has been a singer and entertainer in a band, duo and solo, for over 20 years now. Over the years, she
has had so many people tell me how much she looks and sounds like Reba. After her step-daughter told her that
she should do a tribute act to Reba, she got started. Here is more about her journey.
What do you enjoy about Reba Lynn? First of all her southern roots. It’s just a different way of life. She’s a lot
like me. We both love singing and entertaining people and, we both love acting. She’s a very upbeat and funny
lady and, she’s a Christian
How did you become a tribute artist to Reba McEntire? I have been a singer and entertainer in a band, duo
and solo for over 20 years now. Over the years, I have had so many people tell me how much I look and sound
like Reba. I really never thought that but, my step daughter told me that I should do a tribute act to her. So that’s
how it finally got started.
What kind of songs do you enjoy from Reba? I really like the more upbeat and faster songs and, her sassy
songs. Like Why Haven’t I heard from You and Fancy of course. I do like some of her ballads but I tend to gravitate to fun songs
Have you ever seen her in concert? Unfortunately no.
What do you like about being on stage? I have to say, like all other artists, I like the attention. But I also get to
be someone else onstage. I get to step out of the everyday normalcy of life. I LOVE to entertain the crowd and to
see smiles on their faces and hear them singing along when they hear the songs they love.
What is your favorite part about acting like Reba? Just that, acting like Reba. But I do love hearing people say
how much they love her songs and how well I believe them.
What else would you like to add? How can people find you online? I would love to be able to
take my show to a broader audience and even
worldwide. So if there are any agents that would
like to take me on and book me a tour that would
be awesome. In the meantime folks can find me on
my website at www. tributetorebamcentire.com.
There are links to my social media sites also. The
more people like and share my page, the more I
will be noticed by people who book and by
venues.