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Workout Showdown: Running VS Swimming

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Remember those magazine quizzes that claimed to reveal your personality based on whether you were a “land” or “water” person? They may not have been scientifically sound, but they do inspire an interesting fitness debate: when it comes to running versus swimming, which workout wins?

Running and swimming are both excellent ways to improve cardiovascular fitness, build strength, tone muscles and burn calories. I asked fitness experts Mel Peachey and Alana Leger to compare these two workouts across various fitness categories. 

Let’s dive in (pun intended)! 

Cardiovascular Conditioning – Both

Both running and swimming deliver a great cardio workout, but with some important differences. Running tends to push the heart rate higher, a key factor in improving cardiovascular fitness.

Alena Leger Wellness

“Swimming usually results in a heart rate that’s 10 to 15 beats per minute lower than running at a similar perceived effort,” says Mel Peachey, a Dundas-based fitness coach and competitive triathlete. “The cooling effect of the water and the horizontal body position reduce cardiovascular strain.”

But a lower heart rate doesn’t mean swimming is easier. Swimming requires controlled breathing and continuous movement against water resistance. Alana Leger, owner and virtual creator of Alana Leger Wellness, says that while running pushes the heart rate higher, swimming delivers an incredible low-impact cardio workout. 

Muscle Strengthening – Swimming 

Both experts say swimming has an edge in muscle strengthening. “It provides more resistance and engages nearly every major muscle group,” says Peachey. Swimming delivers a complete body workout, engaging the shoulders, back, chest, arms, core, glutes and legs with every stroke.

Coach Peachy

While running is mainly an endurance exercise, it can still strengthen muscles, “especially if you’re springing or running hills,” says Leger. Running targets glutes, quads, hamstrings and calves. Experts do give running an edge for supporting bone health. As a weight-bearing activity, it helps build bone density. 

Weight Loss – Both 

Peachey says both running and swimming can support weight goals, depending on “intensity and consistency.” 

Leger gives running a slight edge because it often allows for greater calorie burn in a shorter workout. Still, she emphasizes that either exercise can support weight loss when combined with balanced nutrition.

Toning – Swimming

When it comes to achieving that lean, sculpted look, both Peachey and Leger give swimming a slight advantage because it engages the whole body. “It builds lean, balanced muscle,” says Leger. 

Impact and Injury Considerations

Choosing the right workout isn’t just about your fitness goals. It’s also about which activity suits your body. Running can support cardio and bone health, but its repetitive impact on joints may not suit everyone.

Swimming, on the other hand, is a low-impact workout well-suited to people with arthritis, mobility limitations or previous injuries. Water supports the body and protects the joints from excessive stress. 

The Best 30-Minute Workout?

While there’s no clear “winner” in this showdown, Peachey would recommend running for someone with no injuries or mobility limitations since it requires minimal equipment, is easy to fit into a busy schedule (no travelling to a pool), and offers higher calorie burn per minute for most people.

Leger agrees that running may provide the biggest short-workout return for calorie burn, cardiovascular conditioning and bone strength, but says swimming may be better for someone seeking full-body strengthening with minimal joint impact.

Both agree that the best workout is the one you enjoy.

 “Consistency is where the real health benefits happen!” says Leger. 

“The best exercise is the one someone enjoys enough to stick with,” says Peachey. 

Combine Both for a Balanced Workout

For a truly balanced routine, why not combine both? Peachey says combining running and swimming has made her a stronger and more resilient athlete, providing a well-rounded fitness program while reducing repetitive strain. “Running and swimming complement each other extremely well because they challenge the body in different ways,” she says. 

Whether you lace up your running shoes or grab your goggles, you’re in for a great workout.

Local Links:

Alana Leger Wellness
alanalegerwellness.com

Coach Peachey
coachpeachey.com

By Lisa Evans

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Here’s to Human Decency: Let’s Protect The Safety Of Elected Officials

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When Burlington Mayor Marianne Meed Ward attended meetings with several other female elected representatives in 2024, they discovered that they shared one disturbing thing in common:  every one of those women had experienced harassment and abuse on the job. 

It turns out that toxic behaviour toward people trying to serve the public is widespread. While both women and men are subject to threats and abuse, women get a particular kind of threat that is based on their identity as women and can be sexualized – with threats of rape, or harm to family. Racialized communities get a specific kind of abuse related to their identity and race or religion. “It makes it that much harder for underrepresented candidates to step forward,” Meed Ward says. 

Hate is not OK

People don’t always agree with their elected officials, but there are civilized ways to express an opinion and be heard. 

“If you disagree, don’t threaten,” says Marianne Meed Ward, Mayor of Burlington. “Advocate, and vote… Or run for office!”By Michelle Morra

Last June, Meed Ward and her peers launched Elect Respect to promote the right to work without threats, abuse or intimidation. The campaign has snowballed into a national movement, from Newfoundland to Victoria. Elected leaders, candidates, municipalities, boards, and citizens across Canada have signed the Elect Respect pledge, formally declaring that toxic behaviour is not acceptable.

NO EXCUSE

No one should be bullied out of a career or vocation, yet the risk has increased for government workers and elected officials. Here are a few reasons why:

COVID – The pandemic was a time of great anxiety and isolation for many people. That’s when the trouble started for Burlington Mayor Marianne Meed Ward. “My first death threat came during COVID – that I was going to be hung from the rafters at City Hall, that people were going to exercise a ‘citizen’s arrest,’ people protesting in front of my home,” Meed Ward says.

Social media – The internet makes it much easier for armchair activists to spread threats and misinformation about a person, using anonymous or fake accounts. Posts are very difficult to get taken down and affect a person’s reputation. 

Leaders behaving badly – Political campaigns and tenures weren’t always so unfriendly. When the general public sees national or international politicians engaging in name-calling, taunts, and other nastiness, some get the idea that it’s okay to bully their own elected officials.

The threat is often extreme. Meed Ward says that someone once threatened to set her on fire if she attended a meeting on a development proposal they didn’t support. A city’s Mayor has important work to do — yet twice in the past year, she has been advised not to attend public meetings because of threats. 

Despite strong support from the Mayor’s team at the office, from health and safety staff, and among law enforcement, even one death threat is unsettling. “You don’t know what is waiting for you when you leave the office,” she says. 

STRENGTH IN NUMBERS

Fortunately, by shedding light on the issue and giving it national attention, Meed Ward and her grassroots group of female elected representatives have ignited optimism. It also helps that Canadians have their back.  

Citizens, including people in politics, can sign the online pledge at electrespect.ca. It promotes respectful conversations, issue-focused debate, and an end to personal attacks, whether online or face-to-face. When a local council endorses Elect Respect, it shows a commitment to creating a safer, more respectful community for everyone.

“Elect Respect has been an incredibly powerful and galvanizing movement,” Meed Ward says. “It has shown that none of us are alone, that we don’t have to suffer these threats in silence, that collectively we are stronger and can say ‘enough.’ Every public servant and elected official deserves a safe workplace.”

For more information or to sign the pledge, visit electrespect.ca.

By Michelle Morra

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In Just for Fun

Step Right Up: Buy those boots and hit the dance floor

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I’ll always remember the first time I tried line dancing. In fact, I attempted to lead a dance, which was hilarious since I didn’t know the first thing about it! It was at a huge event and drinks may have been involved, because when the call came for someone to lead a dance I literally leapt into action. Happily, for all involved, my “teaching” didn’t last long!

Fast forward to today. With a year-and-a-half of dancing classes with Tammy Lee Wyatt of Bronte Boots N Spurs Line Dancing under my cowboy belt, it’s clear to me why people of all ages are drawn to this style of dancing. Best of all, I no longer have to fake my moves! Grapevine, jazz box, the K-step, rocking chair, pivot turn, Monterey? Done and dusted! 

The classes, held at the Burlington Legion, are popular with people in their 20s, 30s and all the way up to 80s who drop by on Mondays and Thursdays for absolute beginner, beginner and more advanced level instruction. While dancing to songs like Achy Breaky Heart, Do Si Do, and Choosin’ Texas, I’ve discovered a group of friendly people who are quick to invite me to other dancing opportunities in our area.

I recently attended a packed beginner’s line dancing night under the stars at Chudleigh’s Entertainment Farm in Milton, led by Erykah Mackie, of Mackie Line Dance Lessons. It was a sea of denim skirts and cowboy boots where singles, couples, girl gangs of all ages, and families joined together for a night of dancing. While appealing to all ages, Mackie has noticed how popular line dancing has recently become with a younger demographic, thanks in part to its exposure on TikTok and Instagram. 

“Line dancing is appealing to people under 35 because it combines so many things that people are looking for today, like being active, socializing, learning new skills and being part of a community,” Mackie explains. “People love getting together with friends, dressing up in cute country outfits, and being part of an experience.”

A real sense of camaraderie flows from meeting new people as we all master new skills, which can also have a positive effect on our mental health. In this digital age, young people in particular often experience social anxiety, loneliness, and a sense of disconnect from others. The inclusive and confidence building nature of line dancing can provide a sense of belonging. 

Mario Carito, of Urban Cowboy Line Dancing, teaches in many venues in Halton Region and the GTA and observes the benefits of line dancing on mental health for all ages. 

Where to Line Dance

Burlington 

Grace United Church, 2111 Walkers Line
Class for seniors, Fridays 11 am – noon, and 2 pm – 3 pm., Cost: $6
905-335-0090 to be added to the waiting list
graceunitedchurchburlington.com

Halton Veterans Naval Hall, 2444 Industrial Street
Boot Scootin’ Boogie
Friday, October 2, Doors open at 6:30 pm, lessons at 7 pm. show at 7:30 pm.
Live Country Music and free line dance lesson for beginners.
Donations accepted

Nickel Brook Brewing, 3426 Mainway
Thursdays, Cost $10
nickelbrook.com/events

Royal Canadian Legion, Branch 60
Mondays and Thursdays, Cost $15 (stay for as many classes as you like)
burlingtonlegion.com

Simply Ballroom & Latin Studios
Outlaw Country Western Dance Company
3323 Mainway Drive
Offers a six week structured country-western line dancing course on Thursdays
simplyballroom.ca

Oakville

Fred Astaire Franchised Dance Studios
225 Lakeshore Road East, 2nd Floor
Line Dancing Tuesdays at 8:15 pm, twice a month
oakvillefredastaire.ca

Less Than Level
381 Kerr Street
Hosts Wednesday night line dancing (usually 7 – 9:30 pm) featuring beginner-friendly drop-in sessions

Waterdown

The Waterdown Legion, Branch 551
79 Hamilton Street North
Lessons 7 – 9 pm, dancing 9 to midnight, $15
waterdownlegion.ca

Dundas

Dundas55plus.com
Thursdays, 10:15 am – 11:30 am.
dundas55plus.com/classes
$30 for 10 weekly sessions

“By being part of the community and being friends with someone who you normally wouldn’t be friends with, line dancing is a huge avenue for positivity and mental health,” he says. “We’re here to have fun, not to judge.”

Carito adds that the teamwork involved is also great for morale. Unlike solo or duo dancing, line dancing means a whole group of people must work together to remember a dance. 

In addition to the social and mental perks of line dancing, it offers a fantastic workout for both mind and body. Line dancing requires concentration. As you learn the choreography and your muscle memory kicks in, your confidence increases. As with any new skill, the more you practice, the better you’ll become.

See you on the dance floor!

By Cyndi Ingle

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In Home & Garden

Crannies & Nooks: Maximize your Indoor Real Estate

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Move over, spring cleaning. It’s time for some autumn arranging. Small spaces can be particularly challenging to maximize storage. Our first instinct is to tackle an overflowing closet, but clever storage solutions extend far beyond existing shelving.

Canadian astronaut Chris Hadfield has spoken about how living aboard the International Space Station changed the way he thought about storage. In space, every direction counts, which reveals how much vertical space we overlook at home. Here’s a shift in perspective featuring expert advice on storage solutions that are truly out of this world.

Up your thinking

Often, builder-grade closets aren’t making the most of the available space. “Most builders put the closet rod at around 5 ½ feet, so there’s usually a lot of wasted space above and below,” says Shaun Oriold, owner and ACSP Certified Designer at Closet Envy in Waterdown. “We use that space more efficiently by going taller and giving people more options for storage. Drawers, shelving, and double hanging all contribute to better use of space and, just as importantly, allow you to see what you own.”

Closet Envy

Robert Barich, president of Shelving & More in Hamilton, agrees. “Most closets just have a basic builder shelf with a rod, and there’s so much more that can be done.” He recommends incorporating features like shoe shelves, multipurpose towers, built-in drawers and accessories such as valet rods, slide-out mirrors, and laundry hampers.

For small spaces, Brad Neill, owner of Space Age Shelving in Burlington, recommends AdjustAshelf. “This upgraded wire shelving can be installed with vertical standards that hang below, but the design can change depending on the customer’s needs,” he explains. “It’s easy to install, high-quality, can be mixed with custom melamine and can be adapted to any closet, living, or workspace.”

Space Age Shelving

Get hung up on design

Whether you’re organizing a closet, pantry, entryway or garage, the goal isn’t simply to add storage; it’s to create a system that works for your daily routine.

“Everyone is different, and everyone has different storage needs,” says Barich. “It’s important to see what each individual is looking to store and how they would like to store it.” His team recently worked on a project in Ancaster that showcased functionality with high-end finishes. 

“The closet was finished in black with gold hardware and featured a centre island with 16 drawers and an imported granite top from Italy. We included everything from a multipurpose tower for shoes, folded items, hats and purses, double hanging for shorter clothing items, and long hanging space for dresses and suits in garment bags.”

Shelving & More

Oriold says closets aren’t the only space that can benefit from efficient design. One space that gets overlooked and can have a big impact is the garage.

“An organized garage can change your life,” he explains. “A durable floor coating, cabinets to hold and hide things, and slatwall to help get yard tools and bikes off the floor can go a long way with eliminating clutter and freeing up space.”

Neill confirms he has seen an uptick in customers looking to maximize their spaces at home. “When it comes to the trends we are seeing, people are doing more research online and scrolling through social media to get ideas, then coming to us to create the vision.”

Use space wisely

Vertical storage works best when paired with thoughtful editing of what’s being stored. Before adding shelves or organizers, take stock of items and eliminate ones you no longer need. 

“I always laugh when I see a suitcase or two or three taking up prime real estate in a closet,” says Oriold. “If you travel once a year, surely those can go somewhere else.”

Organized Solutions

When you’re evaluating your space, look for seasonal items that can move to higher shelving, leaving everyday essentials within reach, and remember that walls can work just as hard as floors by using hooks and knobs. Stacking pantry bins or adding shelving above a laundry machine can make every inch of space fully functional. 

Local Links

Closet Envy
closetenvy.ca
Waterdown

Shelving & More
shelvingandmore.net
Hamilton

Space Age Shelving
spaceageburlington.ca
Burlington

Organized Solutions
organizedsolutions.ca
Burlington

California Closets
californiaclosets.ca
Oakville

By Nicole Hilton

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In Community

Leaven House Apple Pie

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INGREDIENTS:

Pie Crust: 

  • 1/3 cup of chilled butter, cut into small cubes
  • 2/3 cup of chilled vegetable shortening, cut into small cubes
  • 2 1/2 cups all purpose flour plus more for shaping and rolling
  • 1 tsp salt
  • 1/2 cup ice cold water

Filling: 

  • 6-7 tart apples (Granny Smith preferred) 
  • 1/4 cup flour
  • 1/2 cup white sugar
  • 1/2 cup brown sugar
  • 1 tsp cinnamon
  • 1 tsp nutmeg
  • 3 tbsp butter cut into small cubes
  • Egg for egg- washing 

METHOD: 

  1. Mix the flour and salt together in a large bowl. Cut in the butter and shortening using a pastry cutter or two forks. Mix until it resembles a course meal. Do not over mix, some larger pieces of fat are OK!  Slowly stir in cold water until dough comes together. 
  2. Transfer the dough to a floured work-surface and using floured hands, fold the dough until the flour is incorporated into the fats. Split the ball in two and flatten gently into 1” thick discs. Wrap the two discs tightly in plastic wrap and refrigerate for at least two hours, and up to 4 days. 
  3. Preheat oven to 425 degrees (400 degrees if using a convection oven). 
  4. Peel core and slice 6-7 apples into 1/4” slices, placing them in a mixing bowl. Mix flour, sugars, cinnamon, and nutmeg and then sprinkle over the apples, toss to ensure each slice has a light coating.
  5. Remove your dough from fridge and let it sit at room temperature for about 10 minutes before transferring to a floured work surface. Lightly flour and roll out your dough slowly working one disc at a time, beginning at the centre and rolling outwards, while making sure your crust isn’t sticking to the surface.
  6. Transfer the dough to a 9” pie plate. Spoon your filling into pastry-lined pie plate, and dot with butter cubes. 
  7. Repeat the rolling process for the top crust, and place on top of the pie plate. Trim the overhanging crust around your pie plate, and fold the top edge of the crust over the bottom and pinch to create a nice seal. You can flute with a fork if desired, and cut small slits into the centre of the crust to let steam escape as your pie bakes.
  8. Make an egg wash by beating an egg and brush the crust lightly with the mixture. Loosely cover edges with a 3” strip of aluminum foil to prevent excessive browning. Bake for 25 minutes, remove foil edge, and then bake an additional 20 -25 minutes. 
  9. Allow pie to rest for 20-30 minutes before serving to allow the liquids to settle and enjoy! 

Recipe Courtesy of:

The Leaven House
297 Dundas St E, Waterdown
 @leaven_house

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Leaven House Apple Pie

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New Restaurants in Oakville & Burlington!

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The food scene in our area is constantly evolving, and we are thrilled to welcome several fabulous new restaurants. Here are a few to sample. Pay them a visit!

BAR ORIGIN
399 Elizabeth Street, Burlington | barorigin.ca

Bar origin opened in Downtown Burlington this summer, the latest venture of acclaimed chef and longtime Master Chef Canada judge Claudio Aprile. Origin originally opened in Toronto in 2010, and was quickly named the # 1 restaurant in the city. The new restaurant in Burlington has an evolved menu and a vibrant new space. For this venture, chef Claudio has partnered with Maria and Chris Pagonis, a husband-and-wife team who bring decades of entrepreneurial experience, hospitality leadership and community involvement to downtown Burlington. The restaurant will offer all day dining, with salads, sandwiches, charcuterie and coffee by day, and a sophisticated restaurant at night with 20-plus dishes designed for sharing, alongside classic cocktails and a curated global wine list.

CENTRO ON THE SQUARE
210 Lakeshore Road East, Oakville | centroonthesquare.ca

Centro on the Square opened this summer in the heart of Downtown Oakville in the space formerly occupied by Hexagon. The new restaurant offers an elevated fine dining experience in an atmosphere of elegance and refined luxury. Their menu features dishes from around the world using only the finest high-quality seasonal ingredients, coupled with original cocktails and an extensive international wine list. Centro invites guests to come together for a delicious meal, and to celebrate life, culinary excellence, and incredible hospitality.

MAI CAPHE
353 Brant Street, Burlington | maicaphe.ca

Mai CaPhe opened this summer on the 2nd floor of the building where owner and founder Deanna grew up in Downtown Burlington. The businesses on the main floor, Lugano Pizza and La Viva Hair salon, have been operated by her family for years. After her dad died in 2022, Deanna decided to visit Vietnam to reconnect with her roots, and she discovered the joy of Vietnamese coffee. Coffee in Vietnam is more than a drink – it’s an experience, encouraging you to take time to slow down, connect, and enjoy the moment. It inspired her to create a space back home to share Vietnamese culture in a way that’s bold and deeply rooted in tradition. You can also enjoy banh mi, savoury bites and desserts with your coffee!

CAFÉ PANCHITA
94 George Street, Oakville| cafepanchita.ca

Café Panchita opened at the beginning of the summer in the heart of downtown Oakville, downstairs in Towne Square. The café is the latest venture of chef Humberto Sanchez, who was born in Venezuela and has over 20 years of experience in restaurants around the world including Spain, Italy, France, Peru and Florida. Café Panchita is the best place to start your day or take a lunch break. The menu features an exciting selection of Latin American style eggs all day, omelettes, tostadas as well as burger and chicken lunch options. While there, be sure to pick up a pastry or a loaf of their handcrafted sourdough bread, baked daily in house! Stay tuned for news of Catalina, their Spanish restaurant opening soon upstairs!

BUDAPEST BAKESHOP
447 Brant Street, Burlington | budapestbakeshop.com

Budapest Bakeshop first opened in Niagara-on-the-Lake in 2019, and was so successful that founders Todd and Anett recently decided to expand, first to Port Dalhousie and now Burlington. The Burlington location is owned by Scott & Kim Gauld, who are originally from Burlington and watched the successful Niagara bakery grow and expand, and decided to bring it back home. Budapest Bakeshop bakes chimney cakes, a classic Hungarian delicacy. Imagine bread, a pretzel, a croissant and a doughnut all rolled into one, hand-rolled, and baked fresh in electric rotisserie-style ovens every day. With an extensive array of sweet and savoury options, there is something for everyone, sweet enough for breakfast, savoury and bold enough for lunch or dinner.

PII NONG THAI
266 Lakeshore Road East, Oakville | piinongthai.com

This restaurant is so new that it is currently operating as a “soft opening,” with a grand opening date to be announced soon. Pii Nong Thai offers a unique 3-in-1 Thai experience at their flagship location at Yonge and Lawrence in Toronto: Restaurant, Market and Massage, all under one roof. The restaurant was named one of Toronto Life’s best new restaurants for 2025!

Founder and Chef Pii Nong grew up in Bangkok selling street food with her mom. With the foundation of those recipes passed down from her mother, she creates dishes that bring the vibrant essence of Thailand to every bite. Guests will also be able to explore the Thai Market at the front of the restaurant, featuring imported snacks, drinks, and specialty products from Thailand. The Thai massage component is also planned for Oakville in the future.

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In Appetizer

Radius’ Charred Corn & Chickpea Salad

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SERVES 4

 Salad

  • 1 can chickpeas, drained and rinsed
  • 2 cups snap peas, sliced
  • 4 ears corn, charred
  • 8 to 10 dates, charred
  • 1 bunch green onions, thinly sliced
  • 1 bunch chives, minced
  • 1/2 cup fresh mint, chopped
  • 1/2 cup parsley chopped
  • 1/2 cup feta, crumbled
  • 1 fresno chili, minced
  • Roasted pumpkin seeds, for garnish 

Aleppo Lime Vinaigrette 

  • 2 limes, juiced 
  • 3 tbsp rice vinegar 
  • 1 garlic clove, crushed
  • 1 tsp aleppo pepper 
  • 1/4 cup olive oil 
  • 1 tsp salt 
  • 2 tsp honey 
In a large bowl, toss all salad ingredients together and dress lightly with vinaigrette, slowly adding more if needed, being cautious not to overdress. Divide salad into four bowls and enjoy!

Recipe provided by: 
Radius
455 Brant St, Burlington
289-693-2683
radius.ca

 

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Radius' Charred Corn & Chickpea Salad

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In Food & Drink

I’ll Have The Salad: Fresh, crisp eats pack a flavour punch

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Beautiful weather aside, the summer in Halton region brings an abundance of farm-fresh produce. For home cooks, it’s the season to get inspired by beautiful heads of lettuce, berries and field tomatoes dripping in their juices, sweet corn, peppers, garlic scapes, and more.

For professional chefs, it’s no different: the warmer months are a time to source vegetables and fruits more locally, and really punch up the flavour. In the hot weather, guests are craving crisp bowls of greens and herbaceous sauces. 

At Radius on Brant Street, the Charred Corn + Chickpea Salad is a stunner. It comes back every summer, with corn sourced from Snyder’s Sweet Corn — a family-run, Caledonia farm stand. Alongside chickpeas, the corn is paired with snap peas, dates, feta and mint, all dressed in an aleppo lime vinaigrette and topped with pumpkin seeds. The result is a hearty bowl packed with texture and flavour. 

This salad is a labour of love. It was created by talented chef Ashley Hoar from catering company Real Roots Kitchen in collaboration with Radius and their partner Chelsea Ladd of Soulful Co. “It’s a wonderful option for either lunch or dinner,” says Lisa Mercanti-Ladd, partner and CMO at Radius Hospitality. 

Over at Spencer’s, a staple of the Burlington waterfront, executive chef Matteo Paonessa is a huge fan of their Spencer’s Wedge salad. It’s an upscale take on a wedge salad that leaves out the usual tomato and bacon, but sticks to its steakhouse roots with a creamy dressing. Layered with iceberg lettuce, blue cheese, poached apples, shallots (both pickled and crispy), shaved celery, lemon zest and microgreens, it hits all the right notes. “The ranch dressing brings a creamy richness that falls through the layers of lettuce, balancing with the crunch of the crispy shallots and the freshly shaved celery,” says Paonessa. 

Spencer’s sources microgreens for the salad from Earth to Table Farm. “It’s a collection of classic ingredients brought together in one clean, crisp dish,” says Paonessa. The chef recommends a pairing of Drylands sauvignon blanc from New Zealand, or a cold beer.

MAKE YOUR OWN RESTAURANT-CALIBRE SALAD

When it’s hot out, let the home oven hibernate. Here are some tips on how to craft the perfect summer salad. 

Consider Textures

Any great dish, salad or not, has a variety of textures to it. For crunch, try adding your favourite seeds or chopped nuts. Cucumber, fresh pear slices, and fresh lettuce are fabulous crisp ingredients to add to the mix. For softness, experiment with avocado or cherry tomatoes, and for chewiness you could throw in some dried fruit. 

Check all the flavour boxes

Along with a base of  olive oil, avocado oil, or nut oil, aim for these flavour essentials:

Tangy – Use balsamic vinegar for deep, rich tang, apple cider vinegar for a crisp apple-fruitiness, or fresh lemon juice for a zesty freshness. A dash of sumac is another lip-smacking addition for tang.

Sweet – A spoonful of honey, maple syrup, or agave helps tone down the acidity of vinegar or citrus.

The Emulsifier – Adding a dab of Dijon mustard tastes lovely and helps the oil and vinegar to mix together smoothly.

Look Local

Visit your local farmer’s market to get the best salad ingredients. Or read the produce label at the grocery store — typically, it will list the region it’s sourced from. If you’re feeling ambitious and have a green thumb, take to growing your own food! A good place to start is growing a herb or two, which, in the right conditions, can be kept indoors. 

Make it a Main

Bump up the protein to transform a simple salad to an entire meal. A seared salmon fillet, barbecued flank steak and marinated shrimp are all great options. And don’t forget about the carbohydrates to keep you satisfied! Some examples are sourdough croutons, starchy vegetables like roasted sweet potato, or grains like quinoa and beans.

By Lauren Medeiros

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In Family

Kid Camp Prep: Get your children packed and pumped for happy adventures

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When children are preparing to spend time away from home, they aren’t usually thinking about what’s practical. They’re thinking about what makes them feel comfortable.

One week before every trip to the cottage, my daughter starts to pack her personal essentials: six stuffies, two bathing “soups,” her favourite book, a picture of her and her bestie, and approximately seven lip balms. Apparently one can never be too prepared when it comes to lip care, even at five.

My boys have entirely different priorities: three Nerf guns, a Nintendo Switch strategically buried under a pile of clothing, and their favourite blanket. Notice I didn’t mention underwear. Not a single pair. I’ve stopped paying attention to what my kids forget and started focusing on what they never leave behind.

Whether your child is heading to sleepaway camp or spending their summer at a local day camp, a little preparation can help them feel ready for the adventure ahead.

Make the unfamiliar feel familiar

A lot of camp nerves come from not knowing what to expect. Before camp begins, talk through what the day might look like. Where will they eat lunch? Sleep? What activities might they try? Who can they go to if they need help? If the camp has photos online, take a look through them together. 

If possible, drive by the camp beforehand so they can see where they’ll be dropped off and picked up. This helps to build a picture of what your child can expect.

Practise the little things

Sometimes the biggest challenges at camp have nothing to do with camp at all. Can they open and refill their water bottle? Apply sunscreen? Unzip their backpack? Open their lunch containers? A few practice runs at home can go a long way.

The more comfortable children are managing these small tasks independently, the less frustrating their day becomes and the more energy they can spend making friends, trying new activities, and having fun.

Let them pack seven lip balms
(Okay, seven might be excessive) 

Most camps provide a packing list, but kids have their own idea of what’s essential. Along with sunscreen, a labelled water bottle, bug spray, and extra clothes, think about what will help your child feel comfortable throughout the day. It could be a favourite stuffed animal, some family photos, or a rainbow of fruity lip balms.

If possible, pack together and let your child have some input. Giving children some ownership over the packing process can help them feel more prepared and in control.

Create a connection point

A great book to help children navigate time away from home is The Kissing Hand. The story centres around a simple idea: even when we’re apart, we’re still connected.

For our family, that looks like a small heart drawn on the hand before a big day. I’ll give it a kiss and remind my kids that if they’re feeling nervous, they can look down and know I’m thinking about them. 

Other families tuck notes into lunch bags, pack a family photo, or create a special goodbye ritual before drop-off. The gesture itself doesn’t matter nearly as much as the message behind it: you’re connected, even when you’re apart.

Expect some nerves

Many children feel a mix of excitement and uncertainty before spending time away from home. Rather than saying they shouldn’t feel nervous, acknowledge what they’re feeling and keep the conversation open.

Ask questions like: “What part are you most excited about?” “What part are you most worried about?”

Giving children space to talk through their concerns can help them feel heard and supported.

It’s also worth remembering that confidence often comes after an experience, not before it. Camp gives children opportunities to make decisions independently, solve small problems, meet new people, and try things without a parent stepping in immediately.

A little preparation can go a long way toward helping children feel ready for the adventure ahead.

By Anneliese Lawton

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In Just for Fun

Where to Take a Dip: As summer heats up, water beckons

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Living by a Great Lake is such a gift. Honestly, it’s one I think we sometimes take for granted.

The first time I took my kid to Burlington Beach, I remember sitting on a towel while he was making “sand cookies” thinking, how lucky are we? We could have a real beach afternoon just five minutes from home. 

Sometimes, water quality can be hit or miss. The good news? You don’t need a cottage or a long road trip to enjoy a great day by the water. We in Halton are lucky to live within an hour or two’s drive to conservation area beaches, Lake Erie day-trip spots and, of course, splash pads aplenty when a beach day feels like too much effort.

Whether you’re looking for a quick cool-down or a full beach day, there are lots of options nearby. So pack the towels, sunscreen, snacks and a few sand toys, and head for the water.

NOTE: Always check halton.ca or the park’s website for an update on water quality. Avoid swimming for 24 to 48 hours after heavy rainfall.

Kelso Conservation Area, Milton
5234 Kelso Road, Milton

One of the best “spend the whole day” swim spots, Kelso Conservation Area offers a lifeguarded sandy beach, picnic areas, hiking trails, disc golf, fishing, and water equipment rentals including paddleboards, kayaks and canoes.

Kelso is also home to Kelso Cove, a floating inflatable waterpark that adds an element of adventure to your beach day. 

New this year is L’il Lagoon, a smaller course with features designed for younger children ages 4 to 12.

Adults can also buy a chaperone pass for $10, which is helpful for staying close to the kiddos. Stay in the water or hang out on the lounge, which is just a couple metres away from the kids.

Christie Lake Conservation Area
1000 Highway 5 West, Dundas

With a large sandy beach, Christie Lake is a great option for a proper beach day, a short drive from home. But there’s so much more to do here than swim. Christie Lake has 10 km of hiking trails. You can also fish here, rent canoes and kayaks, or try your hand at disc golf. 

Valens Lake Conservation Area
1691 Regional Road 97, Flamborough

Valens Lake is another good conservation-area option. Combine your beach time with a picnic, a short hike, or rent a canoe, kayak or paddleboard. And the campsites are beautiful!

Elora Quarry Conservation Area
319 Wellington County Road 18, Elora

With turquoise quarry water and limestone cliffs, this is one of the most visually stunning beaches in the area. Take the time to explore the hiking trail and the picturesque Elora town. Reservations are required.

Turkey Point Provincial Park
194 Turkey Point Road, Turkey Point

Another great shallow water beach if you want to get further from town, Turkey Point has a sandy beach, shallow Lake Erie water perfect for young families, with trails and restaurants nearby. 

Have a Splash! 

Sometimes, all it takes is a quick splash to cool everyone down. Here are some of our finest local splash pads and wading pools:

Mountainside Pool & Splash Park, Burlington
2205 Mount Forest Drive, Burlington
Nelson Pool & Splash Park, Burlington
4235 New Street, Burlington
LaSalle Wading Pool & Splash Park, Burlington
50 North Shore Boulevard East, Burlington
Nautical Park, Oakville
4235 New Street, Burlington
Coronation Park, Oakville
1426 Lakeshore Road West, Oakville
Bronte Heritage Waterfront Park, Oakville
2340 Ontario Street, Oakville

Long Point Provincial Park
350 Erie Boulevard, Port Rowan

For a beach day that feels like a real getaway, Long Point is worth the two-hour drive from Burlington. Located on Lake Erie, Long Point has a long, world-class sandy beach, warmer water, and is a well-known haven for birdwatchers. 

What About the Dog?

Most municipal beaches are designed for people, and dogs may be restricted on the sand or in swimming areas. Always check posted signs and local rules before assuming your dog can swim. Some provincial parks, including Long Point and Fifty Point (Winona), have designated dog beach areas.

Shell Park in Oakville has a rocky shoreline where dogs can splash on leash. The creek at Bronte Creek Provincial Park is great for a doggie dip. One hidden gem is a sandy cove along Beach Boulevard/Confederation Park in Hamilton. Park at the Go-Cart track, walk toward the water, veer left, and throw a stick into Lake Ontario.  

By Lisa Evans

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