2 0 1 4 S P R I N G
Your Community Health + Wellness Magazine
WAYS
Stress Affects your Skin Beauty is a State of Mind
Declutter
Your Mind, Life & Home
What’s your word to define your year?
Mission Possible
Power mind the
of
EDITION
SPRING 2014
LIFEBALANCEMAG.COM 1
2 0 1 4 S P R I N G
Your Community Health + Wellness Magazine
Your mind is one of the greatest tools you have to make the most of your life.
Ways
Stress Affects your Skin Beauty is a State of Mind
Declutter
Your mind, life & Home
What’s your word to define your year?
We can use the power of our mind to make our lives more successful!
Mission Possible
Power mind the
of
awberry Str Mint Smoo t
EDITION
SPRING 2014
lIfebalaNcemaG.com 1
Life Balance magazine SPRING EDITION
2014
| hie
21
CONTENT Gauging Your Workout Intensity HOW IT’S MEASURED | 44
HEALTH & PREVENTION 10 More than just the blues 13 The brain massage 14 What’s your word to define your year NUTRITION & RECIPES 18 Pecan, apple & goat cheese salad! 21 Strawberry mint smoothie 24 Chickpea & vegetable wrap SUCCESS & HAPPINESS 26 Beating the blues naturally 28 What is success? HOMELIFE & RELATIONSHIPS 30 Geocaching a fun, family way to
BEAUTY & SELF CARE 38 4 Ways stress affects your skin 42 Beauty is a state of mind FITNESS & RECREATION 44 Gauging your workout intensity 48 Mission slim possible GREEN & CLEAN LIVING 51 De-clutter your mind, life & home for balance
54 Detox your car! PET HEALTH & WELLNESS 52 The itchy dog
experience the outdoors!
32 Print-making project 34 Buying your dream vacation home
BEAUTY IS A STATE OF MIND | 42
SPRING 2014
LIFEBALANCEMAG.COM 3
SPRING 2014
ARE YOU A FIT & HEALTH CONSCIOUS INDIVIDUAL? Do you live your Life Balanced?
Issue 23
Your Community Health + Wellness Magazine
OUR VISION: To give every member of the local community the opportunity to live a healthy, positive and balanced life.
FOUNDER AND EDITORIAL DIRECTOR Andrea Seydel 416.456.7555 | editor@lifebalancemag.com
DESIGN/CREATIVE DIRECTOR Luis Peña Valdés luis@lifebalancemag.com PHOTOGRAPHY Bret Teskey Karolina Yen ADVERTISING Sales@lifebalancemag.com editor@lifebalancemag.com
CONTRIBUTING EDITORS Rosa Alvarez Patricia Sica Mark Anthony Stephen Bunyan Barb Cowley Martin Cowley Corey Ferrier Carla Furfaro Dr. Janet Henderson Dr. Ali Miller Cathy Mount Nadia Rulli Dr. Kate Wharton
COVER PHOTO Photographer Bret Teskey Makeup Artist / Stylist Candice Marie Model Rachel Bertone
Join our team!
We are looking for positive, committed sales people for the following regions: York, Peel and Dufferin. These are part time positions and commission based. We will provide training from our professional sales coach for the successful candidates. If you are passionate about health and wellness, great with people, and ready to sell Life Balance magazine, we would love to hear from you. Please send your resume and cover letter to editor@lifebalancemag.com.
Editorial: Written contributions and photos are welcome. We appreciate content from our local professionals. However, all content is subject to editorial review and becomes the property of Life Balance magazine. Editorial Note: The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health care provider. The opinions expressed here are not necessarily those of Life Balance Publishing Group Inc, its affiliates, or divisional companies. Different views may appear in feature articles and publication that may not be the opinion of Life Balance and its affiliates. Articles in Life Balance magazine are copyrighted and must not be reprinted, duplicated, or transmitted without permission. Printed in Canada by Life Balance Publishing Group Inc. Copyright © 2014 by Life Balance magazine. All rights reserved. No part of this magazine, including photography, may be reproduced, stored in a retrieval system or transmitted in any form or by any means without the prior written permission of the publisher. Printed on 30% post-consumer paper with vegetable oil based ink. 100% recyclable. Please share this publication with friends and family and recycle when finished.
www.lifebalancemag.com 4 LIFEBALANCEMAG.COM
SPRING 2014
Thank-You for Making a Difference!
Photo Credit: Karolina Yen | kayphotography.ca
Editor’s Note
Insight
Power Mind The
of your
Mind Your Reality
“All that we are is the result of what we have thought. The mind is everything. What we think, we become” - Siddhartha Gautama Buddha In my opinion, your mind is one of the greatest tools you have to make the most of your life. Science has shown that the mind is the master, or power, that moulds and makes our reality. Our regular thoughts therefore, become very important. Like a computer though, sometimes our minds can get hijacked and infected with negative thinking or programming. These viruses can come from external judgments, other’s negative ideas, or even our own thinking. Since the mind is a powerful, sophisticated, operating system, we have the power to re-install or re-program any damage, and even block or filter negative virus-like thinking. We can use the power of our mind to make our lives more successful! As you look upon your life now, would you describe it as fun and exciting, or is it a lot of hard work? Would you describe yourself in great shape and healthy, or are you disappointed you let things get so out of balance? Do you tend to reach your goals easily, or do they seem to stay just out of reach? Wouldn’t it be nice if you could wave a magic wand and have the life and body you desire just like that? Well, it might not be that easy, but it is easier than you think. According to the Universal Law of Attraction, whatever we are thinking in our mind is what we are attracting - our thoughts, actions, and feelings produce energies, which in turn attract like energies. Low vibration frequencies (in the emotional form of fear, greed, or hatred) attract low vibra-
tion manifestations (such as suffering, war, or conflict). High vibration frequencies attract high vibration manifestations (abundance, health, happiness, and love). If you desire change in your life, the key is to focus on feeling good as much as possible by controlling your thoughts; thinking good thoughts about what you want in your life, so that those good things come to you. Albert Einstein, who is credited with saying, “Imagination is more important than knowledge,” used visualization and positive thinking throughout his entire life. There is a mental technique known as ‘Neuro- Linguistic Programming’ (NLP) that deals with re-programming. The NLP secret is to master and develop your positive thinking abilities by consciously applying discernment into every single aspect of your life. The mental act of discerning is the ability to judge well. Take this one step further and it is the ability to choose to accept or reject certain thoughts. You can literally cancel or delete certain thoughts. I always suggest to my clients to rewrite the negative thoughts into positive ones and state them more frequently than the negative ones to offset any damage. Changing the way we think can be difficult, much like starting a new workout regime. But, once you get started and see results, you will be convinced of how powerful your mind is - how powerful you can be in your own life.
I personally believe that this is the key to mastering your life! This issue of Life Balance magazine is chalkfull of articles on how our minds can work and influence how we feel (See, “More than Just the Blues” and “A Natural Approach to SAD”), who we are (See, “Mission Slim Possible), our health (See, “The Brain Massage”, and “Declutter Your Mind, Life and Home for Balance”) as well as our beauty, our finances, and even our pet’s health. As we embark on a new spring season, think positive, put attention on the important things and people you want to show up in your life, and discern what you allow yourself to think and who you allow yourself to be with. Tap into the power of your mind today, tomorrow and forever and you will gain the power creation in your life.
Andrea Seydel Founder and Editorial Director
We are super excited to launch our YouTube channel. Another resource to help you stay balanced.
editor@lifebalancemag.com | www.lifebalancemag.com 6 LIFEBALANCEMAG.COM SPRING 2014
BehindScenes Spring Issue Cover Shoot!
For the spring cover of Life Balance magazine, we made the decision to â€&#x;keep it localâ€?. It was a pleasure to work in collaboration with photographer Bret Teskey and makeup artist Candice Marie. Modern Imagery selected the model Rachel Bertone, hosted the photo shoot and did a great job capturing the positive essence of what makes up Life Balance magazine. We cannot thank the team at Modern Imagery enough for their talent and professionalism. We will continue to show case local talent and professionals
Makeup artist Candice applying hair products to give model Rachel the wet hair look.
Modern Imagery is a photography and creative studio located in the heart of downtown Bolton.
8 LIFEBALANCEMAG.COM
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Photo Credit: Bret Teskey | modernimagery.ca
in our community.
Health
Prevention
More than just the
BLUES + Writing | Mark Anthony DiCio
I
have depression. Every time I say those words to myself or someone I know or have just met, I feel a bit of relief in a way that I cannot fully explain. Yes me, the guy raised at Jane and Finch, with a dad named Rocco. The guy affectionately nicknamed the “Mangler” by his hockey teammates. The captain of his high school football team and the fearless negotiator with a hard head who stands up for what he believes in both personally and professionally.
10 LIFEBALANCEMAG.COM SPRING 2014
Men are human too! What is it about me and my life that sees me battle demons on a daily basis? People who know me, or get to know me, are surprised when they find out about my condition. It would seem that I have it all; a beautiful loving wife, two healthy and happy children, a brother who acts like Clark Kent, a selfless sister, a supportive family, countless friends and peers, a successful career, lovely home, and the list goes on and on. Yet I still have this unexplained dullness that overpowers me and my thoughts, actions and emotions. It is hard to explain, especially to those that are ignorant to mental illness, the ones who say to “snap out of it,” or get on the “happy pills”. Not everything works for everyone and no one person’s journey is the same. This is simply a sample of my struggle and some suggestions on what to do when it is more than just the blues. SEEK HELP Help can come in many forms such as your doctor or other health care professionals. It can also come from your loved ones and friends. Find your support system; they are there to help or else they would not be involved in your life. Do not be ashamed to ask for help, as it can come in many shapes and sizes. Some things that have worked for me are Cognitive Behavioural Therapy (CBT) and group support. Talk about it; you will be surprised where it can take you. GET EDUCATED Read books, magazines, take a course, and explore social networks. There is so much out there right now on mental illness and the various treatments available. The one thing that helped me is the realization that I am not alone and that from reading and educating myself, I can be better for everyone around me. You will be fascinated with what is out there (Twitter is my absolute favourite). EXERCISE AND PROPER REST If you told me that the words ‘downward dog’ and ‘Namaste’ would be part of my vocabulary three years ago, I would never have believed it. But today, I would choose yoga over anything
else. That’s just me. We all need to find what works, such as running, walking or playing with your children. You need to get those endorphins going. Proper rest can also help you feel better and refocused on the challenges that lie ahead. MEDITATE Meditation has does wonders for me. It is my time to be by myself and focus on who I am, where I have been and where I am going. It takes me to a spiritual place and has helped slow down my thoughts and mind, and just be present. Again, there are a lot of programs on how to learn how to mediate such as books, CDs, DVDs, on-line, or seek a certified instructor in your area. FIND A MANTRA A mantra is yours to own, such as words or a phrase to focus on. Find something that makes you feel good and positive such as: ‘empower’, ‘powerful’, or ‘gratitude’. Or a phrase unique to you such as: “I am positive”, or my personal favourite, “rise above”. Write the mantra on pieces of paper and stick them in places you frequent on a daily basis; revisit them as your goals change. DON’T SELF-MEDICATE I know, I have been there, long day, screaming kids, alcohol can seem to help calm your nerves or help to escape the pain of your day. But it is short short-term relief which can lead to other problems. This can also come in the forms of recreational or prescription drugs, food, or other self-indulgences. WRITE There is power in writing. This is your journey and writing can help to get what you are feeling out in the open. I know it helps me to write down what is going on in my life, both good and bad. Start a blog or tweet - both can be powerful tools. I have depression; three powerful words that have changed my life and my journey. Namaste, Mark Anthony
SPRING 2014 LIFEBALANCEMAG.COM 11
12 LIFEBALANCEMAG.COM SPRING 2014
Brain Massage The |
+ Writing Stephen Bunyan, Registered Massage Therapist, Owner of Bodhi Wellness
M
any of us have gone for a massage therapy treatment. Whether to get treatment for sore, achy muscles, recover from a soft-tissue injury or to just plain “relax” in this hectic world we live in. While it is true that massage therapy has many great benefits for your muscles, circulation, and immune system, did you know your brain also receives many great benefits from massage therapy? Although you don’t actually get your brain “massaged” you do indeed receive many great benefits that will enhance your mind and body. During a massage, many people notice their stomach may “rumble” and that they feel warm and relaxed. That’s your brain initiating more parasympathetic (rest/digest) involvement in response to the relaxation induced by the massage. This shift in the nervous system allows a general increase in blood circulation in your body leading to healthier tissue and better organ function.
When you are suffering from anxiety and tension, your mind is affected in many negative ways. Stress can lead to depression, poor sleeping habits, reduced concentration, and tension headaches. Getting regular massage treatments helps to lower anxiety and tension levels in the body. This, in turn, allows you to have a better quality of sleep, leaving your mind feeling refreshed in the morning. Moreover, your mind will be more focused and your level of concentration will greatly improve. The reduction in the amount of tension in your neck and shoulder muscles will reduce tension headaches allowing the mind to be more productive. So, the next time (or if it’s your first time) you go for a massage, remember it’s more than just your muscles that are reaping the benefits, your brain is too!
SPRING 2014 LIFEBALANCEMAG.COM 13
What’s your Health
Prevention
word?
+ Writing | Dr. Ali Miller, Chiropractor
to define your year…
W
e’ve begun a new year, and with that, some new thinking about our lives inevitably follows. I believe that thinking about what you want out of each year is a very effective strategy in achieving your goals. In fact, I find it so effective, that I adopted this practice several years ago, and have seen the benefits from it ever since. Think about your aspirations for 2014. What do you want for the year ahead? Is there an overriding theme that comes to your mind? Can you sum up your intentions in a single word? I bet you can. A great word can set the tone for your actions and keep you focused. A word can also serve as a reminder of what’s important when everyday “life stuff ” frustrates you. Several years ago, my word for the year was
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“balance”. This was at a point in my life when my girls were young and my practice was fairly new. I wanted to achieve success in both areas of my life. Focusing on the word “balance” helped me to remember that it was okay and possible to do both. A word sets your intentions and will help manifest the people, places and opportunities that help you achieve your goals. A good friend shared with me her theme words for the past few years. “Abundance” was her focus word one year and she grew her business substantially. “Love” was her focus another year and she met the man she married. The simple act of awareness has the power to keep you oriented towards actions that support your goals and make you more likely to attract success. Your word might come to mind easily. You may
already have one that has been running through your thoughts repeatedly, especially if you have set resolutions or goals for yourself. If not, carve out some time in your week to think about it. Take a blank sheet of paper and simply write down words that depict your hopes and dreams for the year ahead. Something will pop out at you, or you may notice a pattern in the words you write down. Don’t over-think it! Once you have your word write it down where you can see it regularly. Use it as a password so you have to consciously think about it many times a day. Place post-it notes in your home and your car. Make it your home screen on your computer or phone. Be creative! One word is easy to remember. Pick one for yourself and let it shape the months to come.
SPRING 2014
LIFEBALANCEMAG.COM 15
Nutrition
Recipes
o G a t C & h e l e p e se S p A , a n la a
d!
Pec
+ Writing | Barb Cowley
goat cheese ¼ cup
hemp hearts 2 tbsp
carrot (shredded) ½ cup
apple (chopped) 1
small cucumber (diced)
1
small container of mixed salad greens (such as spring mix) 1
Directions:
pecan pieces ¼ cup
Ingredients for the Dressing
1. Dry roast the pecan pieces in a pan over medium heat until toasted. Set aside to cool.
olive oil
¼ cup
balsamic vinegar
⅛ tbsp
2. Place the mixed salad greens in a large bowl. Add the shredded carrot, red pepper, cucumber and apple to the mixed greens.
maple syrup
1 tbsp
mustard
1 tsp
3. Break the goat cheese into tiny pieces and place on top of the mixed greens.
Salt and pepper to taste
4. Sprinkle the pecans and hemp hearts over the mixed greens. 5. Whisk the salad dressing ingredients together in a small bowl. 6. Pour about ¼ cup of the salad dressing over the salad and gently toss.
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MAKE WIL L R A EXT SING DR ES
Image may appear different than recipe ingredients
red pepper (diced)
1
SPRING 2014
LIFEBALANCEMAG.COM 19
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22 LIFEBALANCEMAG.COM
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Nutrition
Recipes
Chickpea & Vegetable
Wrap + Writing | Barb Cowley
Ingredients large Ezekiel Wrap
1
chickpeas
¼ cup
quinoa or rice blend (such as ‘Uncle Ben’s 7 Grains Medley’)
¼ cup
shredded carrots
⅛ cup
chopped cucumber
⅛ cup
coleslaw mix
¼ cup
avocado (sliced)
½
cilantro pesto (such as Sunflower Kitchen’s ‘Zest-oh Pesto’) or chopped cilantro
1 tbsp.
aioli (such as Wildwood’s ‘zesty garlic aioli’)
1 tbsp.
Salt and pepper to taste
Directions: 1.
Lay wrap flat on a large plate. Put the chickpeas and quinoa on top of the wrap and heat in microwave for about 90 seconds, until hot.
2. Spread the cilantro pesto and aioli on top of the chickpeas and quinoa.
24 LIFEBALANCEMAG.COM
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3. Place the carrots, cucumber, coleslaw and avocado on top of the mixture. Season with salt and pepper. 4. Fold the edges of the wrap over top of one another. Enjoy!
+ Writing | Dr. Kate Wharton, BScH, ND
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Photo Credit: Bret Teskey | modernimagery.ca
I
n Ontario, the winter months are notorious for their short days, gloomy gray skies, freezing rain, and plenty of snow and ice. Unfortunately, as the weather gets worse, so can your mood, energy, and motivation. Seasonal Affective Disorder, or SAD, can affect many people during this time of year and as we enter in spring, it may be difficult for some to feel positive and optimistic. Considered a mood disorder, it is characterized by those that experience depressive symptoms during the winter season, but feel well throughout the rest of the year. SAD is a sub-category of depression, but it is a cyclical condition. This means that signs and symptoms come and go around the same time every year; usually appearing during late fall or early winter and receding as the days get sunnier with the onset of spring. Rarely, people may have the opposite pattern and become depressed with the onset of spring or summer. In either case, problems may start out mild and become more severe as the season progresses.
Model: Rachel Bertone
– Prevention and Treatment of Seasonal Affective Disorder
Fall & Winter Sad Symptoms Include:
It is estimated that at least 3% of the Canadian population experience serious SAD symptoms (up to 15% have milder issues), and SAD is four times more common in women than in men. Surprisingly, children can also suffer from SAD; often being expressed as sleep, behavioural, and attention difficulties (fortunately, the symptoms seem to decrease with age). Who gets SAD? Although SAD is linked to changes in sunlight, it is likely that genetics may play a major role. As with other types of depression, studies have shown that people with SAD are more likely to have blood relatives with SAD, other forms of depression or alcoholism. The body’s natural chemical makeup may also play a role in SAD development. Alteration of the circadian rhythm (our biological clock that programs when you should be asleep or awake) is also a trigger and can occur with reduced exposure to sunlight, irregular sleep habits, or shift work. Some people may have reduced melatonin production (the natural brain hormone affecting the regulation of other hormones as well as sleep patterns or quality of sleep), and their SAD symptoms may respond well to use of melatonin supplements. Also, a drop in serotonin (the brain chemical that affects mood, appetite, and sleep) can trigger depressive moods. There are a number of natural supplements that can be used to boost serotonin. Insufficient vitamin D in the bloodstream due to poor dietary intake or absorption, or lack of sunlight exposure, has also been linked to SAD. In general, people who live further from the equator, with fewer hours of daylight, have the highest incidence of SAD. Interestingly, people who spend a lot of time in an office without natural lighting may also suffer from similar SAD symptoms at any time of year.
Depression, pessimism, hopelessness
Withdrawal from family, friends, and social activities
Anxiety
Appetite changes, especially craving for sugary and starchy foods, leading to weight gain
Loss of energy Social withdrawal Fatigue, increased need for sleep, difficulty with morning waking
Difficulty concentrating , processing information, and completing tasks
Loss of interest or enjoyment in previously enjoyable activities
The good news! There are many natural and safe treatments for SAD! Light therapy with a 10,000 lux light box, which mimics natural sunlight, has been shown to have significant benefits for SAD sufferers. People generally need 30 to 60 minutes of “light time”, once or twice daily to feel good, with positive effects generally noticed within the fi rst few days of use. Going to bed earlier and keeping a regular wake-up time can make a big difference to your health, particularly during winter and early spring. Maintain a healthy, balanced diet, including healthy proteins to keep blood sugar balanced. Nuts, seeds and fi sh provide mood and hormone balancing omega fatty acids. Brightly coloured fruits and vegetables provide mood and energy-enhancing B vitamins, zinc, iron and antioxidants such as vitamins C, A, E, and polyphenols. A moderate intake of whole grains such as brown rice, quinoa, millet, and spelt, all of which help to produce serotonin, your ‘happy hormone and perhaps, the best mood regulator of all. Alcohol, caffeine, sugar, saturated and processed/Trans fats, as well as food chemicals (MSG, nitrites, sulfites, artificial sweeteners and colours), can worsen your energy levels and mood.
Lifestyle also plays a big role in mood management. Reducing stress (all year round) through daily meditation, breathing exercises, yoga, fun activities or just learning to take on a little less, is vital to helping your body cope with the shift of seasons. For stress relief and natural light exposure, it is also important to get at least 30 minutes of (preferably) outdoor exercise daily, such as walking or running for example. Identifying and treating nutrient deficiencies that can negatively affect mood such as iron, magnesium, calcium, zinc, B12, B6, and other B vitamins can significantly reduce SAD symptoms. Herbal remedies such as St. John’s Wort, Griffonia (5-HTP), SAMe, and Rhodiola, can all benefit your mood. Homeopathic remedies and Traditional Asian Medicine can also help bring the body and mind into a better state of internal balance, thus improving mood. You do not have to feel SAD due to the weather! Talk to a health care practitioner to determine which of these SAD-fighting tips would be most effective to help you feel well and enjoy your life in all seasons!
SPRING 2014
LIFEBALANCEMAG.COM 27
Success
Happiness
What is Success? + Writing | Nadia Rulli, Education Director
I
t’s a common and simple enough question: “What do you want to be when you grow up?” As adults we ask this question to the younger ones in our lives, from toddlers to teenagers and we jokingly train the little ones in our lives to respond, “I want to be a doctor.” Or, similarly, we encourage these adolescents to think about what courses to take to ensure they get the “right” job. But, what deeper message are we getting through when we do this? And what are we saying about how we measure success? All parents want their children to be better off than they were. But, sometimes it is easy to forget that there is more than one way to judge how successful someone really is. Oftentimes, people equate success with the job they have and the title they hold. Students are pressured to study hard, take the right classes, and get good grades, all for this end goal of success. What if we began to measure success with happiness in mind? What if the baseline for how we measure success began not with the salary we earn, the house we live in, or the car we drive, but rather
28 LIFEBALANCEMAG.COM
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with the way our job makes us feel? What if being successful meant being happy? Perhaps we need to rethink success. In the wake of Nelson Mandela’s passing, we should remember that success is not solely based on the schools we attend, the degrees we’ve collected, or the numbers on our pay cheques; it’s also the happiness and positivity that we can bring through our actions and how happy that we are. We spend so much of our time working that we often forget to take time to just be - to be in the moment and reflect on all that we have worked for. Sometimes work can take such a hold on us that we forget why we work at all. It’s in the special times in between all of the working hours - the times that shape us, the times we share with those we love, the moments that make us thankful for what we have; these are the times that defi ne our success. For if all we did was work, and made no time for those who are important to us, would we still be as successful? If all we did was work to earn a living, would we still consider our life a success? The challenge is for all of us to think about happiness fi rst and success as its by-product. So then the happier we are, the more successful we will be.
Home Life
Relationships
Geocaching A fun, family way to experience the outdoors!
+ Writing | Martin Cowley, Local Father of Three & Teacher
D
o you fi nd it difficult to get the kids off technology and go outside for some physical activity? As Canadians, we all know how difficult it can be to keep our spirits up and remain physically active during these wet and often cold months. Geocaching may be the solution you are looking for to embrace this season and spend some active, outdoor family time together.
What is geocaching? “Geocaching is a realworld, outdoor treasure hunting game using GPS-enabled devices. Participants navigate to a specific set of GPS coordinates and then attempt to fi nd the geocache (container) hidden at that location.” (www.geocaching.com). Once the hidden container has been located the player signs the log sheet to prove they have discovered the cache. Most caches are small, plastic containers of variable sizes that hold small tradable items. The idea is to take an item and replace it with another item of equal or greater value (usually small plastic
30 LIFEBALANCEMAG.COM
SPRING 2014
toys, key chains, coins and other kid-friendly treasures). Once completed, you re-hide the container for the next person to fi nd. My family and I started geocaching several years ago and have ventured all over southern Ontario, from Tobermory, to the shores of Lake Ontario to fi nd hidden treasures. As we encountered other ‘Geocachers’, I quickly came to realize how popular this activity is amongst families and outdoor enthusiasts. According to geocaching.com, there are over 2.2 million active geocaches and over 6 mil-
lion participants worldwide! A quick search on the web will show you how many caches are located around your specific location. Simply load the GPS coordinates (from the website) into your device, or use a smartphone app, and you are on your way. One of the main reasons I started geocaching was to fi nd a family activity that would sustain the interest of the kids and get us outdoors for some needed exercise. Once you get the logistics of geocaching down, you can plan whole adventures around fi nding dif-
ferent caches. At fi rst, we started small and ventured out from our home and looked for a cache in our neighbourhood park, and along one of the many great trails in the Caledon area. Over time, and as we became better skilled, we began to plan car trips to specific locations where we could locate several caches in one outing. As a family, we would sit at the computer and map out where our next adventure would take us. Last winter on a bright, clear day, we bundled up the kids in all of their winter gear,
and headed to the Caledon Trailway in Palgrave. With a GPS in hand, we trekked down the trail locating caches every 500 hundred metres or so. Conveniently spaced apart to allow the kids to catch their breath, they would search for the container and claim a new prize as we went along. With cries of, “Dad, can we fi nd one more?� we started off again through the snow to the next location. Finally, my youngest started to fade and my wife and she headed back to the car. The boys and I slogged on through the snow further up the trail to the next road junction where my wife
picked us up. As we clambered into the car and broke out the thermoses of hot chocolate I quietly smiled to myself. We had braved the cold (rosy cheeks as evidence) and worked up a good sweat hiking along a beautiful country trail. We spent a wonderful afternoon together as a family, enjoyed the fresh air, avoided sitting in front of the television or playing video games, and the kids had their new found treasure to play with. Mission accomplished!
Now, where are we going to go next weekend? SPRING 2014
LIFEBALANCEMAG.COM 31
Home Life
Relationships
Print-Making Project + Writing | Cathy Mount, 4Cats Art Studio
1
2
Select a simple image, something with strong lines and simple shapes. In the example above, we used an abstract tree.
With the pencil, draw the image onto the tray. Be sure to press down firmly causing an indent into the tray, but be careful not to break through the bottom.
3
4
5
Brush your paint over the image generously.
Now press the foam piece down onto the paper. Be sure to press evenly across the image, edges and center.
Lift up the foam to reveal your image!
YOU WILL NEED: Bottom of a clean, Styrofoam™ meat tray Pencil Good quality paper Paint brush Acrylic or tempera paints
We chose the image of a tree and created it with four colours to represent each season. These would look amazing framed and hung nicely in a tight grouping. You can also print onto other types of paper, such as old newspapers, wrapping paper, or even cool fabric swatches. The possibilities are endless. Have fun being creative!
32 LIFEBALANCEMAG.COM SPRING 2014
We chose the image of a tree and created it with four colours to represent each season. These would look amazing framed and hung nicely in a tight grouping. You can also print onto other types of paper, such as old newspapers, wrapping paper, or even cool fabric swatches. The possibilities are endless. Have fun being creative!
Home Life
Relationships
Buying your
Dream Vacation Home + Writing | Corey Ferrier, Investor Consultant
W
hether for summer, winter, or year-round use, a vacation property that you can call your own is a dream shared by many Canadians. Some people want access to recreational activities, such as skiing or fishing. Others simply want a relaxing environment where their family can meet, away from the stresses of day-to- day life. Whatever your reasons, it’s important to consider the financial implications of owning a second property. Here are some areas to investigate before you purchase your dream retreat.
34 LIFEBALANCEMAG.COM SPRING 2014
what to consider and how to be prepared
Paying for your dream Unless you have the full purchase price in cash, you will need to examine your financing options before buying. The criteria set by lenders for borrowing against vacation property are often different from those applied to other properties. The right solutions will vary from person to person. For example, it may make sense to place a mortgage directly on the vacation property itself, or conversely, on your primary residence, or even perhaps liquidate other assets to fund the purchase. Extra costs Be sure to take into account the additional costs that may come with ownership. It’s important to do a cash flow projection that includes all the costs of ownership, not just mortgage or financing costs. This can mean property taxes, insurance, repairs, utilities, even the extras that can enhance the vacation experience such as a boat or recreational vehicle. To help offset some of these costs, you may want to consider renting your vacation property when you’re not using it. You can factor in this additional income to lower the projected carrying costs of the property. Ownership options When you make your purchase, you’ll need to decide how you want to structure the ownership of your property. You might decide to register ownership in the name of only one spouse, particularly if the other spouse is a business owner and is concerned about potential creditors. However, many couples choose to register the property jointly. In such cases, the property passes automatically to the surviving spouse upon
death and does not form part of the deceased’s estate. The advantages are that probate and other estate fees may not apply, and the property should not be held up in the estate settlement process. However, in some cases, spouses want to keep their property separate with no automatic right of survivorship (particularly if they have children from a previous relationship). Keep in mind that ownership issues can be complex. There are many factors to consider in structuring the ownership of your property. To decide, it’s important to get good advice and consider the issues in the context of your overall estate plan. Protect your dream Once you’ve taken the plunge and made your purchase, it’s important to protect your vacation property against unforeseen events. A time of crisis, such as a death or disability, is a difficult time to make financial decisions. Serious cash flow problems could force your family to sell. Home insurance offers essential protection against such events as fire and theft. If you’ve financed your purchase, you should consider life insurance to cover the outstanding mortgage in the event of your death or the death of a spouse. And make sure you have enough disability insurance to maintain payments if you or your spouse are unable to work. There is typically a less liquid market for vacation properties. A forced sale could net significantly less than the property’s true value. With the proper planning and sound advice, you can see your dream of a vacation property realized!
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36 LIFEBALANCEMAG.COM SPRING 2014
Beauty
Self Care
Ways Stress Aects
your are u o y ess, r t If s onic to see r h c r t unde n expec gative ca ne you llowing our y o the f ects on eff skin: 1) Rashes Your epidermal skin cells lye on top of each other and are packed tightly together, forming a strong barrier that blocks the penetration of bacteria and other pathogens. When you are under stress, however, this protective outermost layer of skin becomes impaired. Stress reduces the lipid barrier on the skin, allowing fluids to evaporate and leading to dryness. This dryness can lead to rashes such as eczema or rosacea.
Skin + Writing | Carla Furfaro, Medical Aesthetician
How chronic stress can cause dry, itchy skin, rashes, acne and more 2) More Severe Acne In one study, researchers at Stanford University examined the severity of acne in twenty-two college students during fi nal exam week. Students who were more highly stressed by their exams had worse acne than calmer, less stressed students. In other research, relaxation therapies have been shown to reduce the severity and incidence of acne. 3) More Severe Dermatitis The stress hormone, cortisol, acts as a powerful steroid that shuts down one part of the immune system (making you more
susceptible to colds and flus) but cranks up another, making you more susceptible to allergens that cause infl ammation and redness of the skin. 4) Frown Lines Repeated frowning causes frown lines, and most people frown without knowing it. You can try to smile, but if you are under chronic stress or have many negative thoughts and emotions, these forced smiles won’t last. Indeed, a natural, long-lasting smile comes only from positive emotions that make you want to smile.
To combat the signs of stress, try relaxation techniques such as taking an Epson salts baths, drink plenty of water, breathe deeply, exercise, laugh often, do things you enjoy and play some of your favourite calming music.
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ADVERTORIAL
Act Sexy and You Will Be Sexy + Writing | Rosa Alvarez, Bra Fitting Specialist
E
veryone these days wants to look and feel sexy, but it isn’t always something we feel as an individual that we can achieve day in and day out. But what if we at Mille Notte Lingerie told you it was possible; that you can indeed look and feel sexy, on a daily basis, at any given moment. That ultimately being sexy is all in your attitude and how you wish to perceive yourself. It’s simple… “Act Sexy and You Will Be Sexy!” There are a lot of qualities that make someone look sexy and feel attractive. And it’s not always just about the outer appearance. Some of the sexiest people aren’t really the most beautiful, but they’re still sexy in their own unique ways. Slipping into a sexy set of lingerie, whether it be a sexy pair of underwear and a matching bra, be it laces or silk can be an amazing start to feeling sexy first thing in the morning. And don’t get me wrong, you don’t have to reveal it for the whole world to see, but just knowing that you’re wearing something so beautiful and ornate underneath your regular clothing can make you feel good about yourself almost instantly.
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Mille Notte Lingerie has it all! A wide selection of brands and styles, bra sizes ranging from 30-48 A-I, something to meet every one of their customers’ fashion needs and desires, whether it is from everyday fashionable basics to luxury garments that are exceptionally unique. You are bound to find a whole array of sexy undergarments to help you look and feel sexy every day! Come in and see us at Mille Notte Lingerie, 4 Queen Street North, Bolton, ON. (905) 857-6489, or visit: www.millenotte.com to view all of the wonderful lingerie we have to offer
Beauty
Self Care
Beauty is a State of Mind + Writing | Patricia Sica, Hair Stylist
B
eauty is not an appearance; it is a state of mind. Beauty is expressed differently in every culture around the world. It means different things to different people. But there is a universal view that holds true to all cultures and all ages. It is what is on the inside that counts!
Have you ever thought someone was gorgeous until you actually met and talked with them? All of sudden you realized they are not quite as beautiful after all. What changed your perspective of them? When you see someone for whom they really are - what defines their morality, their personality, their integrity, you see their true beauty; you see
42 LIFEBALANCEMAG.COM SPRING 2014
what’s in their heart. A beautiful heart makes a person beautiful inside and out. Those who are negative and immoral on the inside may be able to fool people temporarily with their attractive appearance, but eventually people will see right through them. And, conversely, don’t be mislead by those who don’t appear “magazine cover” perfect; you could be miss-
ing so much about that person. It goes to show that you can’t judge a book by its cover, or a person based solely on appearance. How do you perceive yourself? How do you think others perceive you? Here is a good test. Envision and emulate how you want to been seen - from the inside - and others too, will see how truly beautiful you are. Happiness, kindness, compassion, wisdom and humility are traits that will shine through! You are beautiful from the inside out!
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Fitness
Recreation
Gauging Your Workout Intensity + Writing | Courtesy of the Mayo Clinic. www.mayoclinic.org
Why it matters, how it’s measured
W
hen you work out, are you working hard or hardly working? Exercising at the correct intensity can help you can get the most out of your physical activity making sure you’re not overdoing or even under doing it. Here’s a look at what exercise intensity means and how to make it work for you.
Understanding exercise intensity When you’re doing aerobic activity, such as walking or biking, exercise intensity correlates with how hard the activity feels to you. Exercise intensity also is reflected in how hard your heart is working. There are two basic ways to measure exercise intensity:
is likely elevated. You can use either way of gauging exercise intensity. If you like technology and care about the numbers, a heart rate monitor might be a useful device for you. If you feel you’re in tune with your body and your level of exertion, you likely will do fi ne without a monitor.
How you feel. Exercise intensity is a subjective measure of how hard physical activity feels to you while you’re doing it — your perceived exertion. Your perceived level of exertion may be different from what someone else feels doing the same exercise. For example, what feels to you like a hard run can feel like an easy workout to someone who’s more fit.
Choosing your exercise intensity How do you know how hard you should be exercising? For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
Your heart rate. Your heart rate offers a more objective look at exercise intensity. In general, the higher your heart rate during physical activity, the higher the exercise intensity. Studies show that your perceived exertion correlates well with your heart rate. So if you think you’re working hard, your heart rate
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Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity — such as brisk walking, swimming or mowing the lawn — or 75 minutes a week of vigorous aerobic activity — such as running or aerobic dancing. You can also do a combination of moderate and vigorous activity, preferably spread throughout the course of a week. Strength training. Do strength training exercises at least twice a week. Consider free
weights, weight machines or activities that use your own body weight — such as rock climbing or heavy gardening. The amount of time for each session is up to you. If you are serious about strength training, your approach will be a whole lot more intense with a muscle group focus every day. So think about your reasons for exercising. Do you want to improve your fitness, lose weight, train for a competition, or a combination of these? Your answer will help determine the appropriate level of exercise intensity. To reap the most health benefits from exercise, your exercise intensity must generally be at a moderate or vigorous level. For weight loss, the more intense your exercise, or the longer you exercise, the more calories you burn. However, balance is important. Overdoing it can increase your risk of soreness, injury and burnout. If you’re new to regular exercise and physical activity, you may need to start out at a light intensity and gradually build up to a moderate or vigorous intensity. Gauging intensity by how you feel Here are some clues to help you judge your exercise intensity:
Light exercise intensity Light activity feels easy. Here are clues that your exercise intensity is at a light level: •
You have no noticeable changes in your breathing pattern.
•
You don’t break a sweat (unless it’s very hot or humid).
•
You can easily carry on a full conversation or even sing.
Vigorous exercise intensity Vigorous activity feels challenging. Here are clues that your exercise intensity is at a vigorous level: •
Your breathing is deep and rapid.
•
You develop a sweat after a few minutes of activity.
•
You can’t say more than a few words without pausing for breath.
Moderate exercise intensity Moderate activity feels somewhat hard. Here are clues that your exercise intensity is at a moderate level: •
Your breathing quickens, but you’re not out of breath.
•
You develop a light sweat after about 10 minutes of activity.
•
You can carry on a conversation, but you can’t sing.
GAUGING INTENSITY USING YOUR HEART RATE Another way to gauge your exercise intensity is to see how hard your heart is beating during physical activity. To use this method, you fi rst have to figure out your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity. The basic way to calculate your maximum heart rate is to take 220 minus your age. For example, if you’re 45 years old, subtract 45 from 220, to get a maximum heart rate of 175. This is the maximum number of times your heart should beat per a minute while you’re exercising. Once you know your maximum heart rate, you can calculate your desired target heart rate zone — the level at which your heart is being exercised and conditioned but not overworked. Working out within your target heart rate zone gives you the best results for burning fat and losing weight. If you work out below that zone, you reduce your exercise intensity, and you may not burn as many calories. If you work out above that zone, you may not be able to work out as long as you planned.
Here’s how heart rate matches up with exercise intensity levels:
40% - 50%
50% - 70%
70% - 85%
of your maximum heart rate
of your maximum heart rate
of your maximum heart rate
Light Exercise Intensity
Moderate Exercise Intensity
Vigorous Exercise Intensity
MORE ON PAGE 47
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CONTINUED FROM PAGE 45
Overexerting yourself Beware of pushing yourself too hard too often. If you’re short of breath, in pain or can’t workout as long as you had planned, your exercise intensity is probably higher than your fitness level allows. Back off a bit and build intensity gradually. How to tell if you’re in the zone So how do you know if you’re in your target heart rate zone? Use these steps to check your heart rate during exercise: 1) Stop momentarily. 2) Take your pulse for 15 seconds.To check your pulse over your carotid artery, place your index and third fi ngers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fi ngers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
3) Multiply this number by 4 to calculate your beats per minute. Here’s an example: You stop exercising and take your pulse for 15 seconds, getting 33 beats. Multiply 33 by 4, to get 132. If you’re 45 years old, this puts you in the middle of your target heart rate zone for vigorous exercise, since that zone is 123 to 149 beats per minute. If you’re under or over your target heart rate zone, adjust your exercise intensity. Reap the rewards of exercise intensity You’ll get the most from your workouts if
you’re exercising at the proper exercise intensity for your health and fitness goals. If you’re not feeling any exertion or your heart rate is too low, pick up the pace. If you’re worried that you’re pushing yourself too hard or your heart rate is too high, back off a bit. If you have any medical conditions, you’re not sure what your exercise intensity should be or you want help determining your target heart rate zone, talk to your doctor or consult a professional exercise specialist.
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Weight-loss starts with your mind 48 48 LIFEBALANCEMAG.COM LIFEBALANCEMAG.COM
Mission Slim Possible |
+ Writing Andrea Seydel, Registered Nutritionist, Life Coach and Fitness instructor
I
t may seem obvious that making daily healthy nutrition and fitness choices are a great way to manage your weight, but is weight-loss much deeper than that?
You fi rst have to decide you want to be slim, then really mentally desire to lose weight, as well as believe it is possible in order for you to reach your goals. Your mission to be slim IS possible. Get diet revenge with these three mental tips to get you started. SPRING SPRING 2014 2014
What ever your mind can believe...
Desire
If you really want to be slim and desire this goal more than anything else in the world, you will hold the motivation to reach that goal. It is one thing to say “I wish I was slim”, and it’s another to really desire being slim and reach your goal. We all have goals and wishes, and we all would love to achieve them, but what sets that person a part that seems to reach their goals and maintains priorities, it’s a burning desire. How committed are you to achieving these goals? Under what conditions would you give up? What if you wanted to reach your goals so badly that you knew with certainty you would never give up? I challenge you to connect to your level of desire and when you are truly 100% committed to reaching your goals, you will move from hoping to knowing you can achieve them. You can either fi nd a way or make one and do whatever it takes. Connecting to “ the why” you want to reach your goal can help you get a deeper burning desire to attain your goal. A burning desire towards you goals will make a measurable difference in your life and help you establish clear, committed goals.
Specify
If you have realistic achievable expectations and specific realistic goals you will be successful. If you truly mentally desire weight-loss or a specific goal, nothing can stand in your way. Make sure you pick the right and realistic goal for you. This is an obvious point, sometimes we seem to put weight-loss at the top of our goal list but fail to factor in timing, specific expectations, and all the effort that is going to be required. Simply stating the goal isn’t enough to be powerful. Take a moment to think about the goals you’ve set for yourself. Goals without a specific target, are like shooting a bow and arrows up in the sky, aimlessly. You must fi rst decide exactly what you want to accomplish. Be as detailed as possible when setting goals. Give specific weights,
...you have the ability to achieve
dates, and times. Make sure you can measure your goals. For example; I lost two pounds in week one, two pounds week two, I increased my cardio to four times every week. I will be 20 pounds lighter by June 27. Goals must be in writing in the form of positive, personal affi rmations of what you DO want and not what you don’t desire.
Believe
If you believe it is possible for you to reach that goal and see your success already you will be successful. Know that you can do it. If you asked most people how much they would love to complete and reach their goals, they would tell you how amazing that would be. Why do so many people fall short of their weight-loss goals? Simple; they don’t believe that they can, so effort and motivation fall short. You are the only one holding you back. You can complete your goals. Yet until you fi rmly believe this, it won’t happen. Take the time to visualize your goal and see yourself living your goal. this will make things more real and help you believe your goals can happen. Plan to do at least three things that support your goals every day. This will help you see progress and connect you to the belief it can happen for you. To succeed, we must fi rst believe it is possible that we can reach our goals. We all have the ability to reach our weight-loss goals. Believe you can do it, set a specific plan, and connect to your burning desire to achieve them. Take immediate action once you set a goal for yourself and have worked through the desire, specifics and belief around your weightloss goals. Taken from Andrea’s new book: Mission Slim Possible: 10 week diet revenge. It will be available at Amazon.com April 15 Join the Mission Slim Possible Program see the promotion on page 55.
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Green
Clean Living
Your Mind, Life & Home for Balance
I
+ Writing | Staff writer
f you want to ensure a life that is happy and balanced, consider de-cluttering your home, mind and life today. Your mind and your body don’t stand in different areas or rooms in your home. Even if you are a pretty focussed person, de-cluttering your mind, home and life can bring you as sense of calm and clarity. Some studies have even revealed that there seems to be a connection between a cluttered life, cluttered mind and a cluttered home.
Tips to de-clutter your mind, home and life?
De-clutter your mind & meditate: According to the National Centre for Complementary and Alternative Medicine (NCCAM), meditation involves focusing attention and having an open attitude. If your mind is cluttered, it’s likely because there are some negative feelings or thoughts swirling around with all the tasks you must accomplish and the worries you have. Consider taking time out of each day to calm the mind, connect to your breath and think calming thoughts. You can change negative, busy thoughts into positive, calm thinking.
De-clutter your life & simplify: Expanding the idea of minimalism into your life can help you de-clutter and simplify instantaneously. Minimalism is a way of letting go of the non-essentials things in your life in order to focus on what’s truly important, what gives our lives meaning and helps us focus on what gives us joy and
value. To apply this idea of minimalism, take an audit of your life on a regular basis. You might be surprised you can survive with a lot less in your life and actually feel better doing it.
De-clutter your home & let go: Professional organizers often claim, when we throw things out, we can also throw out the emotional ties we hold to them. This can help forget past issues or situation and start anew. Give your self a goal to de-clutter and let go. Make your home a haven, that you enjoy being in to relax and calm down. De-cluttering your mind and life is just as important as de-cluttering your space. These habits can help you fi nd work life balance. I challenge you to revisit where the clutter might be in your mind, your life, and your home. Take the time to investigate where you might be able to lighten up and notice the benefits of calm and balance in your life. SPRING 2014
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Pet Health
Wellness
Itchy Dog The
+ Writing | Dr. Janet Henderson, Veterinarian
T
he itchy dog is one of the most frustrating types of patients in my profession because it is a condition that is hard to diagnose and therefore difficult to fi nd an effective treatment regime. Moreover, these dogs are often very uncomfortable and cannot fi nd relief. The owners, as a result, are often very concerned about their pet and see the animal’s condition worsen no matter what they seem to do. These red, itchy dogs are said to have dermatitis; a Latin word broken down into two parts; “derm”, meaning skin and “itis”, meaning inflammation. So, a patient diagnosed with dermatitis means inflammation of the skin. Although it may sound like a serious diagnosis, it is really nothing more than a description of an uncomfortable dog. The skin is an organ and acts as a barrier to prevent things from the outside getting in. Every day, your, and your pet’s, skin is bombarded with proteins of all sorts. These include pollens, dust mites, bacteria, yeast and many other tiny particles. Sometimes the barrier is broken down for some reason, such as a cut or a scrape, and at other times, an individual will overreact to a specific protein. When this happens the skin then calls in inflammatory mediators that result in the inflammation we see as red, itchy skin. Note that skin is located inside the ear, so ear infections are technically a type of skin infection as well.
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There are three main reasons we see this adverse skin reaction in dogs. The most common causes of inflammatory reactions of the skin include: 1) Atopy as a result of environmental allergies, flea bite sensitivity or contact sensitivity 2) Food allergies or sensitivities 3) Infectious causes such as parasites, bacteria, yeast or fungi These causes may exist alone or in any combination with each other, and often it can be very difficult to determine which disease process(es) are at work. When your veterinarian sees your dog, he or she may need to carry out many tests to help determine what the cause of your dog’s dermatitis is. These tests may include: 1) Skin scrapings 2) Cytology or tape preps 3) Hair plucks 4) Skin biopsies 5) Bacterial cultures and sensitivities 6) Fungal cultures 7) Allergy testing 8) Food elimination trials Treatments for dermatitis depend on what the underlying cause is. It is not uncommon for multiple treatments to be needed together. The best treatment for atopy and food allergies is avoidance, but this is not always pos-
sible and so sometimes hyposensitization is useful (Hyposensitization is a series of allergy injections, consisting of increasing concentration of allergens into the animal, so that it might build resistance to the offending allergen). An anti-inflammatory may be required to decrease the inflammation of the skin. Infectious causes need to be treated with the appropriate medication depending on the infectious agent and what it is sensitive to. Omega fatty acids and other supplements can help to improve the integrity of the skin, thereby helping it to resist the inflammation. Treatments may include: 1) Avoidance 2) Anti-inflammatory agents 3) Hyposensitization 4) Antibiotics 5) Anti-fungals 6) Shampoos 7) Other topical treatments 8) Omega fatty acid supplements 9) Anti-parasitic medications Sometimes one type of therapy is all that is required, but in most cases multiple therapies working together are often needed to treat the patient. It is also true that in many cases we are looking for control of the disease, rather than a cure. If you are living with an itchy dog it is important that you work with your veterinarian to help your pet. You may need patience and persistence to see results.
Booking Spring 2014 - Limited Spaces Available!
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Detox Your C ar!
5) Tire air pressure- The tires on your car need to have the recommended air pressure in them for optimal function and fuel economy. Check wear and be sure to replace tires that are wearing.
+ Writing | Staff writer
S
pring is here and just like your body might need a cleanse, your home may need a deep clean, your car may also need a spring tune-up. Here are 6 easy tips and tricks to give your car a tune-up.
1) Clean your car- inside and out- After exposure to snow and salt, grime and water for months, you need to take time to give your vehicle a thorough cleaning. It always feels better climbing into a fresh clean car!
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Fluids include: engine coolant, brake fluid, power steering fluid, and windshield washer fluids. Don’t forget to change your oil as well. Oil is the life blood of your car.
SPRING 2014
2) Air Filter- The air fi lter cleans the air that your car breathes. If your air fi lter is clogged your car is basically choking, and your fuel economy is affected.
6) Battery- It is important to have your battery tested and make sure it is up to the task of starting your car. The battery is the power source of your car.
3) Spark Plugs- The spark plugs are the igniters for the fi re that makes your car drive. If the spark plugs are faulty your car might not be running effectively on all cylinders.
Basic car maintenance is necessary to ensure that your car is in good running condition. Maintaining your vehicle prevents additional damages that might cause you to spend more on major repairs down the road. Dig out from the winter this spring and give your car a good detox.
4) Fluid levels-Be sure to check all fluid levels under your hood. Top them up if necessary.