Pink Magazine - Vol. 5 May 2017

FREE MAGAZINE VOL. 6 - ISSUE 5 - MAY 2017

NAKED FACE NUTRITION: BEAUTY FROM THE INSIDE OUT

TRAVEL COLUMN

BY ASHLYN GEORGE

BATTLING THE BINGE

BY HOLLY BARKER

FOR SALE BY OWNER

BY JESSICA FORBES

FASHION BY MICHELLE STRAWFORD | BEAUTY COLUMN BY SARA LINDSAY | HAIR COLUMN BY JOY TESCH

Thursday Evening The New Montagues - Bushwakker Brewpub

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Conexus Arts Centre Ballroom Copyright 2017: PINK Magazine for Saskatchewan Women is a Compass Advertising Ltd. publication, published monthly and distributed free on stands across Saskatchewan. All rights reserved by Compass Advertising Ltd. Reproduction in any form of any material in PINK Magazine is strictly prohibited without written consent. Any requests for duplication of any content should be sent to Compass Advertising Ltd..

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FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

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Our Team PUBLISHER James Huber james@getcompass.ca

Michelle Strawford strawfords@live.ca Holly Barker Holly.Barker@anytimefitness.com

MANAGING EDITOR & ART DIRECTOR Mustapha Itani moe@getcompass.ca

Ashlyn George thelostgirlsguide@gmail.com

EDITOR Jenn Litzenberger jm_graff@hotmail.com

PHOTOGRAPHER Cover Story Darrol Hofmeister Sharpshooter Photography (306) 949 9113

GRAPHIC DESIGNER & MAGAZINE COORDINATOR Courtney Larson courtney@getcompass.ca

OFFICE MANAGER Leanne Gunderson info@getcompass.ca

In this Issue 6 COVER STORY

10 FOR SALE BY OWNER

Jessica Forbes jess_forbes@hotmail.com Cheryl Kirkness cheryl@momsandmunchkins.ca Sara Lindsay info@saralindsay.ca Joy Tesch joyteschhair@gmail.com

ACCOUNT EXECUTIVES Michelle Burns (306) 501-5516 michelle@getcompass.ca Don Hahn (306) 536 8478 don@getcompass.ca Trevor Moskal (639) 571 8530 trevor@getcompass.ca Roger MacPherson (306) 537 3559 roger@getcompass.ca

Real Estate Column by Jessica Forbes

12 #STYLELIVESHERE

Fashion column by Michelle Strawford

14 THE LASH LIFT

Beauty column by Sara Lindsay

16 LONG HAIR TIPS

WRITERS Jessica Reimer jessica@paperplanecomm.com

Naked Face Nutrition

By Joy Tesch

18 THE LOST GIRL’S GUIDE

TO FINDING THE WORLD

Travel Column by Ashlyn George

20 BATTLING THE BINGE

By Holly Barker

23 MOMS AND MUNCHKINS

By Cheryl Kirkness

Editor’s Note

There’s something to be said for doing things on your own. Around this time last year, I was planning for a weeklong trip to Ottawa. My husband was going for work, so I was fully prepared to spend most of my time adventuring solo. For some people, traveling and exploring by yourself could be scary or boring, but I was excited to get some time for myself, to indulge in a little retail therapy, and to take in the sights of our nation’s capital. Before we left, I spent a few hours scouring the online tourist information, made a list of what I wanted to see, and looked into the transit system to figure out how I would get around.

Thankfully, Ottawa is pretty easy to navigate, and the people were wonderfully friendly, so my week of trekking around the city was nothing short of amazing. I made a point of eating at places we don’t have here in Saskatchewan, or at places recommended by friends who had been there before. I reveled in my time spent at the museums, art galleries, and historic sites. Even though I was all alone, I got to do things at my own speed, on my own schedule, and even returned to places that I didn’t get enough of the first time. While I wasn’t off in another country where the language and culture are drastically different, I will always be a small-town girl, so hopping on a busy city bus, or being surrounded by throngs of people will never be comfortable for me. But it was exhilarating!

If you’ve ever thought of going somewhere, whether it’s to another country or to the spa in Moose Jaw, don’t wait for the weekend when all the girls are available. Don’t put it aside until the whole family can make it. Book the time off for yourself. Making time for YOU isn’t selfish, it’s healthy. You need to take care of yourself so you can be a great and present mom, friend, wife, sister, employee, etc.

Go on an adventure-you won’t regret it.

Jenn Litzenberger 4 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

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FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 5

Statistics suggest the average person will make between five and seven career changes over the course of his or her working life. In the case of Regina’s Jenna Kress, however, you could argue she is actively pursuing as many careers all at once. It became clear, though, in speaking with this young, ambitious wellness warrior that her work—while varied—is always geared towards one overarching goal: helping people look and feel their best.

On any given day, Jenna can be found on the bikes at Wheelhouse Cycle Club, leading a high-energy class; putting her training as a Registered Dietitian and Certified Diabetes Educator to use as part of an interdisciplinary health team; experimenting with fashion-forward looks at Sara Lindsay the Makeup Store (www.saralindsay.com); or sharing mouth-watering recipes and fitness inspiration as the founder and face of popular wellness website Naked Face Nutrition (www.nakedfacenutrition.com).

“I love having the variety, even though it gets a bit crazy at times,” she confesses. “I get to continue to meet so many great people, do things I am passionate about, and continue to learn and grow—professionally and personally. Everything that I do benefits each other, and I can use the skills I’ve gained pretty interchangeably. For example, being a Motivator at Wheelhouse not only fits perfectly into my healthy lifestyle, but it has also made me a stronger leader, which I can apply in other areas of work.”

Jenna believes health and wellness flow from pursuing activities that promote a long, quality life. “To me, being healthy and well means being able to live out your life feeling good, being active, having happiness, being able to grow from struggle, and manage stress.”

experience. Growing up, she struggled with acne-prone skin, and her confidence suffered as a result.

“A lot of how our skin looks starts with what we put into our bodies,” she says, explaining that it was not until her early twenties that she invested the time and effort to completely overhaul her diet and fitness regimen. Today, Jenna follows a plant-based diet; she maintains that becoming a vegan has had tremendous impact on her health, but recognizes the lifestyle is not for everyone.

After gaining a year of clinical experience and completing a dietetic internship, Jenna shifted gears to nurture her affinity for art and creative expression. She moved out to Vancouver to study makeup artistry and the Blanche Macdonald Centre, Canada’s most reputable makeup school.

“I love the variety and creativity that comes with being a makeup artist, and being able to collaborate with other artists and professionals,” says Jenna. “I love doing editorial and fashion makeup where you get to do something different than the usual day-to-day; you get to play with different textures and really get creative with makeup. I of course love natural, fresh makeup, as well as the connections I make with my clients.”

Some might argue that these two professions stand in opposition to one another, but for Jenna this isn’t so. She addresses the perceived clash head-on at Naked Face Nutrition, acknowledging that “some may think these are completely separate professions, one at the science end of the spectrum and the other at the creative, artistic end. To me, they are absolutely integrated, with nutrition and life itself both being art.”

Jenna regularly collaborates with other health-focused orga-

To me, being healthy and well means being able to live out your life feeling good, being active, having happiness, being able to grow from struggle, and manage stress.

Launched in March 2016, Naked Face Nutrition is a space where Jenna brings together her passion for “promoting healthy aging, living happily, and creating beauty from the inside out.”

The blog features her favourite things to eat and do in support of a happy, healthy, and well-balanced lifestyle. She encourages her followers to reconsider restrictive diets and instead tap into the power and potential for real, whole foods to fuel and support the body. From homemade coconut yogurt with fresh fruit to layered chia seed parfaits and high-fibre, made-from-scratch vegetable soups, Jenna’s blog and social media feeds are chock full of delicious, healthy recipes—proof that eating healthy need neither be boring nor bland.

“Naked Face Nutrition incorporates all the areas I work in: nutrition, beauty, active living, motivating others, and living happily. I believe all of these factors not only influence our health, but also how we look on the outside.”

Jenna’s interest in how the food we consume impacts our internal health and external appearance motivated her decision to pursue a Bachelor of Science degree in Nutrition from the University of Saskatchewan, but was also inspired by personal 6 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

nizations in the community and loves finding innovative ways to promote active, healthy living. Last month, for example, she ran four sessions at Lululemon’s Regina location, discussing and sampling pre- and post-workout beauty food. In addition to taking private nutrition clients at Brownstone Health (www. brownstonehealth.ca), Jenna spends a few days each week at the hospital, consulting and treating patients alongside a team of certified healthcare professionals.

Because she has spent a sizeable portion of her life understanding how foods and nutrients are used in and by the body, she appreciates how person-specific health and fitness truly are. “I assess my clients’ usual diets to identify their likes and dislikes, and to identify any nutrients that may be lacking. This helps me provide nutrition advice that suits the individual, whether it’s for weight loss to improve the health of his or her skin. We discuss practical ideas the client can use to properly balance nutritional intake and promote healthy aging while boosting youth-preserving nutrients.”

Jenna’s proven track record as a dietitian is complemented by a blossoming career in makeup artistry. In addition to her work at

NAKED FACE NUTRITION: BEAUTY FROM THE INSIDE OUT BY: JESSICA REIMER

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 7

Sara Lindsay the Makeup Store, for the fifth year in a row Jenna will execute creative visions as a support artist at Sask Fashion Week (www.saskfashionweek.com). Taking place in Regina from Thursday. May 11 through Saturday, May 13, the hallmark event celebrates entrepreneurship and showcases Saskatchewan’s creative ingenuity. “I’m excited to be working as a support artist, as I find I really thrive and inspired in that environment, surrounded by other artists.”

Although Jenna never would have guessed she would one day be among Saskatchewan’s leading beauty dietitians, she enjoys the freedom and flexibility her lifestyle affords. The variability of her work can create moments of panicked frenzy, but through trial and error she has learned that planning and effective time management are her greatest allies, helping her maintain balance and devote time to her family, friends, beloved pup Riah and, most importantly, herself.

“Honestly, some days I wake up in a panic, wondering where I have to go that day; if I didn’t have it all written down, I would be a little lost. My work is constant, and I am always thinking about what I need to do and get done. It can get exhausting at times, but since I love what I do and have big goals in mind, it doesn’t really feel like work.”

Through Naked Face Nutrition, Jenna plans to continue to inspire her clients and growing online community to invest in their health by designing a balanced, vibrant life. “Set goals, be patient and realistic, be open, ask questions, and think about the choice you make and whether they are sustainable. It does take work, but if you are happy and feeling well, the change you make will become part of your lifestyle. There is no one-size-fits-all in our lifestyles, and there is no one-size-fits-all diet.”

For a regular dose of health and wellness, check out the Naked Face Nutrition blog at www.nakedfacenutrition.com or 8 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

follow Jenna on Instagram (@nakedfacenutrition) or Facebook ( https://www.facebook.com/Naked-Face-Nutrition-118476828543385/). She is available to book appointments and answer questions on email at jenna@nakedfacenutrition. com.

She also encourages Regina residents to challenge themselves on the bike by riding with her at Wheelhouse Cycle Club’s Central location (1835 7th Avenue). Those new to Wheelhouse will enjoy their first ride absolutely free of charge. Jenna’s schedule is available by visiting the Wheelhouse Cycle Club’s website at http://wheelhousecycle.club.

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 9

for sale by owner is it worth the risk?

by Jessica Forbes

It’s been a common misconception that you can sell absolutely anything on your own. Selling a home on your own, or even buying without representation is not the wisest of choices. In today’s day and age, with our advanced social media sites, we are influenced by the simplicity of various “do it yourself” platforms. It can often prove to be a challenge to not consider following the step-by-step tutorials that these companies provide. Something as simple as surfing on You Tube and Google makes us confident that we can do anything, and ,within seconds of searching we are given readily available information with procedures and encouraging taglines that force us to consider this route.

Our culture seems to thrive on independence and resourcefulness. Realistically, who doesn’t want to feel like they are saving a buck in the end?

At times, the execution is easy and there is no real risk. An item no one should ever gamble on is the largest investment of their lives, which is their home.

Let me tell you the things that these sites do not mention.

Despite the fact that the philosophy behind these For Sale By Owner sites may make things seem really simple, there are probably a few significant aspects you’re not considering. You do not possess education and licensing for selling Real Estate, nor are you protected under an entity that regulates the real estate transaction being completed.

Another factor to consider is that you have your own job, family, home and hobbies to take care of, these things don’t stop just because you are wanting to buy or sell a house. Things can spin out of control easily at any stage of the listing and transaction without proper guidance on the hypersensitive points of a real estate sale. Meanwhile, you are racing against the clock and may run out of time, whether it be for days on market, or a condition removal in multiple sales. There are so many unpredictable variables that arise that can sabotage a real estate transaction.

Who will be there to help you with the damage control?

important to have an agent to coordinate and to ensure possessions match up accordingly if in a multiple sale scenario.

When an individual is going to purchase or sell on their own, there is no third party to complete ensure due diligence, screening and full disclosure. It is so crucial to have someone to look out for the parties involved.

What happens if there is no one overlooking the transaction to ensure everyone in honest? If you have a qualified agent with you, discrepancies should be avoided and for non-preventable circumstances the brokerage represents your cause.

Real Estate Agents also have the majority of the buyer’s market viewing properties and working with them. We are going to show our own inventory first and foremost, and we are going to support the MLS system.

Private Buyers: Is the seller that you have approached alone going to be honest and forthcoming? How would they be held accountable in the event they were dishonest or didn’t provide proper disclosure? If you have an agent with you, the problem should be avoided and for non-preventable circumstances the brokerage represents your cause.

Let’s not forget inventory knowledge, massive marketing platforms, fiduciary standards and negotiation assistance. We do all the work for you and ease the pressure of the move. Please protect yourself, whether you are buying or selling, and ensure you use a licensed professional when completing a real estate transaction.

Happy Spring Market, I wish everyone the best of luck in their ventures and encourage you to contact me for real estate assistance today!

The reason I draw plenty attention to the time factor is because for sellers, days on market is a major factor in the public perception of a property selling at a high sale price. High days on market can stack up very quickly when there is limited exposure, and pricing could pose as an issue due to the lack of market knowledge.

Time plays a huge roll for buyers as well. They could lose out on their dream home if they don’t have a Real Estate Agent informing them quickly.

BY OWNER

For buyers and sellers, there are condition deadlines to meet and coordinate for the removal of conditions to accomplish a firm sale. It is also

Crown Real Estate

10 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

Jessica Forbes Re/Max Crown Real Estate 306-533-7085 jforbes.remax@gmail.com www.realestateofregina.com

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High debt levels ... lack of savings ... the inability to budget – these problems all have several causes, but one of them is almost certainly financial illiteracy. Too many of us just never developed the money management skills necessary to cope with our complicated – and expensive – world. But if you have young children, you can teach them some money-smart lessons – and who knows? You could use the opportunity to give yourself a few valuable reminders, too.

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Save for a goal. In our highly commercialized culture, it’s almost inevitable that your children will eventually become somewhat acquisitive. Obviously, it’s important to teach them that they can’t have everything – and they certainly can’t have everything right now. So, once they are old enough to receive an allowance or to earn money in some fashion, encourage them to set a goal for something they want, such as a toy or video game, and to put money aside every week for that goal.

It’s also an excellent idea to model this behaviour yourself. So if you are considering making a major purchase in the not-too-distant future, such as a car, show your children how you are setting aside money regularly for this purpose, rather than borrowing as much as you can or putting the entire purchase on a credit card.

Establish a budget. It can be challenging to create a household budget and just as difficult to stick to it – but for most people, it’s worth the effort. You’ll be doing your children a favour by showing them how you have a certain amount of income and where it goes – mortgage, utilities, groceries, retirement accounts, etc. – each month. Explain to your kids that by staying within your budget, you can help avoid problems such as debt and extra fees tacked onto bills for late payments. You might also want to point out that, as your income rises, you can gain greater flexibility in budgeting. Here’s the key point: Living within your means pays off in the long run.

Have fun with investing. It might surprise you, but even young children enjoy learning about the investment process, especially if you explain to them that they can be an owner of a company that makes a product PMS like.

5535You might want to pick such a company and, along or service they with your child, chart its course over time. You could give your child a pretend $100 bill to “invest” in this company and then see how its value changes, explaining along the way that various factors – such as the popularity of the company’s products, the skill of its managers, and so on – will affect the stock’s price. At some point, you may even wish to purchase real stocks for your child and place them within a custodial account. And you might also want to show your child how your own stocks and other investments are performing. The investment world can be fascinating, and by sharing your enthusiasm for it with your children, you can encourage them to invest throughout their lives.

Black Knowledge is power. And the more knowledge about finances and investing that you can impart to your children now, the more empowered they will be to make smart financial moves in the future.

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S A S K AT O O N 419 47th Street E 306-244-2774 FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 11

#STYLELIVESHERE

By Michelle Strawford

#PLAIDLOVE I’m not sure what exact moment I developed a forever love of plaid. I can’t honestly remember a time there wasn’t some form of plaid in my closet. I could not be more excited to see plaids immersed in so many fashion styles this year. From traditional country girl plaid shirts to dressed-up long cardigans and dresses. You really can find a plaid look for every mood you are in!

With Country Thunder in our midst do not miss your opportunity to secure a fabulous plaid shirt to pair with your favorite denim jeans. Layer your plaid top over a statement graphic tank or simply wrap it around your waist. It’s a perfect look for music festival season or hanging around the camp fire.

Want to wear your favorite plaid to work? Try a plaid cardi or Dex buffalo plaid dress. So fun and functional!

Whatever the function, whatever the mood, mix plaid into your look. We guarantee you will look and feel great!

You do not need to look far to find the best in plaid style and prices. Shop Bella Chic online at www.bellachic.ca. Also visit Bella Chic in our store at 5P South Plains Rd West, Emerald Park. Now open 7 days a week. Directions and store hours are available online. Find us on Facebook at /BellaChic.Fashion and remember to share your favorite fashion pics on our Instagram feed @Style_Lives_Here_BellaChic.

Photos by Dex, theodessyonline.com and Bella Chic

With a lifelong passion for fashion Michelle Strawford runs multiple businesses all with a focus on showcasing and bringing style to Saskatchewan. From owning a photography company and producing SK’s top retail events, not to mention owning a women’s fashion company too, Michelle lives and breathes what she loves. Find out more at: BellaChic.ca Instagram: @Style_Lives_ Here_BellaChic Facebook: /BellaChic.Fashion Twitter: @BellaChicOnline Fotobella.ca Facebook: /fotobella.ca 12 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

WhatWomenWantEvent.com Facebook: /WhatWomenWantEvents/ Twitter: @WhatWomenWantSK Contact Michelle at michelle.strawford@sasktel.net Twitter: @michelleStrawf1

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Welcome to this ready to move into, “better than new” 3 bed, 2 bath, 1044 sq ft 2 storey townhouse. The main level has a nice open floor plan that let’s natural light flow from the south facing windows of the living room, thru the dining area and into the north facing kitchen.

$284,900 MLS®#SK605283 Jessica Forbes Re/Max Crown Real Estate

Listings By:

306-533-7085 jforbes.remax@gmail.com www.realestateofregina.com

Crown Real Estate

Regina Real Estate

LIKE US ON FACEBOOK FOR WEEKLY DEALS! Shop online @www.sewcindy-rella.com Visit us 1230 St. John Street or call 306 585-2227 Mon, Fri, Sat - 9:30 am to 5:00 pm Tues, Wed, Thurs - 9:30 am to 8:00 pm Sun - Noon to 5 pm

3121 Saskatchewan Drive, Regina, SK S4T 1H6 • P: (306) 352 6044 • F. (306) 359 7425 Hours: Monday to Friday - 8:30AM to 5:30PM FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 13

THE LASH LIFT

By Sara Lindsay

The newest craze in lash treatments, lash lifts are a semipermanent lash curling process that curls your own lashes for a period of 6-8 weeks at a time.

This one-hour treatment is is done with a small, medium or large silicone pad, which is chosen based on lash length and desired curl and each lash is lifted individually, creating the curl.

Guests with light-coloured lashes can also opt for a lash tint during the service which will make the lashes black, leaving no need for mascara, and adding the look of extra length.

This service is great for anyone who wants the look of a full lash without mascara, but is also a perfect alternative for people who aren’t able have lash extensions due to an allergy or sensitivity.

The lash lift process is very relaxing and some of our guests even fall asleep. Our technician Zoe is looking forward to welcoming guests to try it!

Book online at saralindsay.ca or at 306-347-7829

3420 Hill Avenue in Regina Tues, Wed. Fri. Sat. 10:00 am - 5:30 pm Thu. 10:00 am - 8:00 pm www.saralindsay.ca • info@saralindsay.ca • (306) 347-7829 Our services include: makeup lessons and applications, lash extensions and lash lifts, regular, gel polish manicures and pedicures. We also now offer full hair services. I offer private makeup lessons for any woman wishing to update or change her look, or just wanting to learn how to apply her own makeup. NOW BOOKING ONLINE ON OUR WEBSITE AND FACEBOOK.

About the artist...

Originally from Canada, and having spent many years of her career in the United Kingdom, Sara Lindsay is a professional makeup artist, with training from some of London’s top fashion academies. Having had the opportunity to work with some of Britain’s top artists, Sara brings an edge to her hometown of Regina.

Sara’s professional experience includes runway work, editorial spreads, compelling commercial campaigns, weddings and special event clients. London Fashion Week, New York Fashion Week, the Junos, and the CCMA’s are just some of the highlights of her career. Sara was named Canadian Makeup Artist of the Year at The Mirror Awards 2011 and was named a finalist for 2012.

Sara’s successful freelance career, which complimented her time as a regional associate with MAC COSMETICS UK, gave her valuable experience in working closely with clientele to consult and direct their transformation to the extraordinary.

In a consultative style, Sara works to achieve a look that is uniquely your own.

14 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

Miracle babies need your will to survive.

Every year more and more babies in Canada are born too soon, too small or too sick. These miracle babies need the specialized care that is only available in Newborn Intensive Care Units (NICUs).

Include the Sandra Schmirler Foundation in your will and help save the lives of babies born premature and critically ill. Our funding ensures NICUs are equipped with the latest technology that allows Moms and Dads to stay close to home, near family and friends.

If you would like a copy of our free Legacy Guide or more information about creating your legacy gift, please contact Brenda Gallagher in confidence at 1-866-210-6011 or bgallagher@sandraschmirler.org

Every baby deserves the chance to grow up and be a champion.

When you name us in your will you are giving these most vulnerable babies the chance to live their dreams.

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FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 15

Long Hair Tips

By Joy Tesch at Visions Salon and Spa

Do frequent hair trims make your hair grow faster?

This is false, since hair grows out of the scalp, trimming the ends will not affect its growth. That being said, split ends could lead to breakage, which makes maintaining your length more difficult.

If you have split ends and avoid getting cuts, unfortunately the longer you go without a trim/cut the worst your ends will be. This means the next time you get a haircut you will probably lose more length then you want because the ends are so bad.

Although trimming your hair doesn’t make it grow quicker, getting haircuts regularly will allow your hair to grow long and healthy.

Hair Tip: Ask for your hair to be cut dry. This will ensure that just your split ends will get taken off.

When your hair is wet it has the most elasticity which means it stretches, so an inch wet can sometimes turn into two or three inches dry. To avoid split ends and breakage, keep heat styling and processing to a minimum, and use only nondamaging hair elastics. As I have mentioned in the past, if you tie your hair in the exact same place every day, you will notice more breakage where the hair tie hits. To help your hair grow, make sure to use vegan protein products that will help keep your hair strong. If your hair is dry and brittle, take the time to use hydrating deep conditioners. This will soften your hair and will minimize breakage.

Happy Hair Days!

Joy Tesch is a passionate hairstylist who originated in Vancouver and has continued to develop her talent by further training not only in Vancouver, but as well as Las Vegas, New York, Orlando, Miami and is now residing in Saskatoon. Her extended training has furthered her knowledge in precision cuts, hair colours and up styling. Hair is a fashion industry that is continually changing and growing; she truly values the importance of continually upgrading and enhancing her skills. She doesn’t believe hair dressing is just a job, it’s her passion. Joy is a hair stylist in Saskatoon. For more hair tips, follow her on Facebook and instagram at Joyteschhair.

16 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

Isn’t it time your dad retired his lawnmower?

When you consider the thousands of times your dad has mowed a lawn in his life, don’t you think it’s time for him to relax on the patio while someone else does the mowing?

Particularly now that he may be dealing with memory issues.

Life at Riverbend Crossing Memory Care Community means that he can spend his time doing the things he wants to do, not the things he has to do. He can enjoy great meals, delight in favourite hobbies, host family visits and relax with friends. And you can enjoy knowing he’s well cared for. Isn’t that a better way for you both to spend the summer?

Encourage dad to retire his lawnmower! Call Riverbend Crossing Memory Care Community at 306-347-7773 or visit RiverbendCrossing.ca to arrange your personal visit and join us for lunch.

2235 Heseltine Rd, Regina | RiverbendCrossing.ca Memory Care Community

Make Yourself at Home 5058.indd 1

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SEE US AT THE HOME SHOW THIS MONTH! 2101 7TH AVENUE, REGINA SK WWW.RICHARDSONLIGHTING.COM FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 17

6 TIPS FOR HIKING SOLO

One of my greatest accomplishments has been finishing the 120 kilometre Boreal Trail trek in Meadow Lake Provincial Park in Saskatchewan – all on my own. Admittedly I was nervous as I was in the backcountry in shoulder season with very limited cell service while hiking through bear country.

Putting my one-man tent together on my first night at sunset, I looked up to see my first bear of the trip. With not enough time to hike to the next campsite before dark, I slept with one eye open - my axe, bear spray, marine air horn, whistle and knife next to me all night. Throughout the next few days I would encounter no less than 6 bears hiking through the park.

2. Research Make sure you’ve read up on the trail you’ll be hiking. Be aware of where you can access water. Know what animals you may encounter and how to deal with them. Don’t forget to carry a map with topographical details or GPS headings.

3. Carry water purification Whether it’s purification tabs or a water filter, make sure to carry the proper gear so you don’t get sick. Know where and when you can refill.

4. Have the right gear

Hiking solo is a rewarding experience but there are risks to consider before hitting the trail. Thankfully, I was prepared in both gear and knowledge for what to do when I encountered the bears. (Most ran off immediately but I did use the air horn for a mom and cub).

If it’s your first hike, make sure you know what kind of gear to carry with you. Proper fitting and broken-in hikers, layers of clothing, rain gear, a multi-tool knife, food and high energy snacks are the basics. If it’s a multi-day trek don’t forget necessities like a tent, rope, camp stove, sleeping bag and sleep mat.

Whether a half day loop or a multi-day trek, here are six tips to make sure you’re safe and prepared on the trail.

5. Don’t overpack

1. Tell someone Register at the park entrance and leave trip plans with a loved one so people know when to expect you back. There may not be cell service so consider carrying an inReach or Spot Satellite Messenger device for emergencies.

Hiking with a pack that’s too heavy is awful. Your (properly fitted) backpack should weigh no more than 25% of your body weight.

6. Pack a first aid kit Small items like band-aids, pain relievers, a needle, alcohol pads, antibiotic cream and a small roll of duct tape to cover blisters are a great start to a medical kit that’s lightweight and easy to pack in your bag.

Suffering from insatiable wanderlust, Ashlyn George is an award-winning travel writer and photographer who has travelled through more than 55 countries and onto every continent before the age of 30. In 2015 she travelled 37,000 kilometres across her home province of Saskatchewan as the official personality and travel blogger for the Government of Saskatchewan. Currently she documents her adventures and stories on her blog The Lost Girl’s Guide to Finding the World.

To connect with Ashlyn and follow her journey, find her online at www.thelostgirlsguide.com or at ashlyn@thelostgirlsguide.com. As well as on her social media channels: Facebook.com/thelostgirlsguide • Instagram: @thelostgirlsguide • Twitter: @lostgirlsguide 18 |

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BATTLING THE BINGE

by Holly Barker

You’ve just written your last final and you go out to celebrate by having pizza and a few drinks. It turns into a night out with more and more drinks, and you finish the night with even more pizza.

You’ve just experienced a break up, and, to mend your broken heart, you settle in with a tub of ice cream, take-out, or any comfort food you can find.

You’ve crushed your diet to rock your hot vacation. You come home heavier than when you started to diet for the holiday.

You’ve been good all week. You eat and drink everything in sight on the weekend.

You’ve completed a 12-week prep for a show and spend the month post-show eating everything and anything in sight and call it an off-season.

You’ve tried every diet. You’ve dieted your way to your heaviest weight.

You are fed up with being at mercy to food, so you start a starvation diet and load up on fat-free, sugar-free, diet everything!

Do any of these sound like you?

This month’s topic is emotional eating, which often leads to binge-like behaviours. I’m no stranger to this type of behaviour and believe that many of us, if not all of us, at some point in our lives deal with the mental and emotional battle of mindless consumption and overconsumption.

There are some of us that can have one slice of cake, one drink, one cookie, and there are some of us that can’t. For those that can’t, one slice of cake can be an onset to an instant high and the urge to eat or drink more to chase that high again. Chasing this high can lead to a binge, eating or drinking far past satiety, often followed by reckless behaviour, a crash and a depressive state.

The abuse of substances such as drugs or alcohol can be remedied by recognizing the addiction, getting help, detoxing and avoiding all drugs and alcohol for a successful tomorrow, but what about food addiction? Added sugar resides in over 80% of foods sold in North America today. Most celebrations and social gatherings are focused and purposed around food. Food is everywhere; it is advertised everywhere, amazing recipes are shared everywhere, and, oh ya, we kind of need to eat to stay alive!

So how do we battle the binge?

First, we must recognize and diagnose the urge: What situations in your life are triggering this uncontrollable act?

We want to numb a feeling: Many times, eating emotionally or bingeing can happen with our inability to sit in an uncomfortable 20 |

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

emotion. We look to food to soothe the ability to handle the situation or feeling and to instantly put us in an elevated state.

We want to avoid a negative feeling and experience false happiness/love: Many times, when there is uncontrollable change in our life, when we are bored, when we are stressed or dealing with loss, we seek to soothe with food, commonly high sugar, high fat comfort foods.

We label food groups good or bad: Many times, with an all or nothing attitude, we may restrict ourselves from certain food groups.

This causes a mental correlation with deprivation and starvation.

When we allow ourselves the reprieve from this restriction, we search for the quickest source of gratification-often high sugar foods and binge-like behaviour.

We want to rebel: Many times, with an all or nothing attitude, when we fail to act perfectly, we rebel against our ethic and have a ‘party’ with binge-like behaviour. When doing this, we strengthen the relationship between healthy/punishment and sugar/party. We set ourselves up towards a depressed state from crashing and start a cycle of sugar-high and mental-lows.

We lose focus: Many times, without a focused goal or near sighted reward, we lose the passion to eat healthfully and take care of ourselves and may experience emotional eating or binge behaviors more frequently than normal.

Balanced meals that work with your lifestyle: If cooking in bulk is what works best for you, cook large portions of protein, vegetables and complex carbohydrates. Portion out and have ready to grab and go.

Always be prepared with a meal: Never find yourself in a situation where you are at the mercy of your surroundings.

Diagnose trigger foods: If a certain food triggers you to eat more and more and eventually leads you to a binge or sugar rich foods, avoid that food. Do not keep it in the house. At this time, do not test your mental toughness with unnecessary temptation.

Move your body first thing in the morning: Get up and move.

Allow your body to feel alive without taxing the digestive system right away. This does not have to be a long bout of exercise or cardio. It can be as little as a shower first thing, stretching, a light walk with a morning gratitude practice, or a meditation session. When we put our focus on the day ahead, we prepare to conquer, instead of thinking FOOD irst.

Be verbal: There is no reason to be embarrassed of this struggle you are conquering. Let others know that you are going to win this battle. Let your friends and family know that you need their support.

Let people in and educate them. More than likely, you will inspire and teach them something they may have struggled with themselves.

Hydration and Sleep: To balance hormonal shifts, proper hydration and sleep are paramount.

Cross reference these urges with your daily life and find the situations, feelings and circumstances that may be causing you to experience this battle. When we know better, we do better, so instead of constantly fighting, we can educate ourselves and recognize the situation before it gets to that point, eventually avoiding the battle altogether!

Recommended Stack (can be purchased at Anytime Fitness Regina Locations)

Methods to conquer the Battle of the Binge:

Magnum Primer packs – the only multivitamin you should ever take

Cut out processed foods, sugar and sugar substituted: including diet drinks.

Magnum Performance Greens – tastes amazing. I blend mine in my protein shake with spinach, ginger, cinnamon

It’s fact that sugar raises blood sugars instantly, followed by a crashed and depressed state. It’s fact that over 80% of processed foods available to us today include some form of added sugar. It’s fact that sugar substitutes tell us that we are ingesting something sweet, affecting insulin levels.

Magnum Quattro (4 stage protein isolate) – the best tasting, best quality protein on the market.

Portion control: Go back to the basics and measure your portions of proteins, fats, and carbohydrates.

Fill up on veggies high in fiber: Eat within your hunger and within your necessary portions. Try your best to eat all of your food. Many times with a binge mentality, we don’t fully eat all of the micronutrient foods that aid in our healthy lifestyle and later justify a snack/binge high in sugar due to our body lacking those nutrients.

Nutrient timing: Eat with a purpose. When we view food as fuel, we stop treating our body like a garbage can and we start nurturing it for the demands we place on it daily. Eat the proper foods at the proper time and you will never be lethargic and unable to do the fun things you wish to do ever again.

Nutrient Rich Foods : Eat the rainbow without added spices, sauces, syrups. When we reset our palette, foods in their most natural state taste sweeter than ever! You will be amazed at how numb our taste buds have been from the over processed, sugar substituted foods we have been consuming.

Supplement: Take a proper multi vitamin, pro-biotic, greens, protein powder

Binge-like eating behaviors and emotional eating stem primarily from mental triggers, and, many times, hunger never plays a role. Our mental need to cope with a situation, or to not cope for that matter, triggers an emotional response we are searching for. Many times the emotional response we are searching for is a release from responsibility, an instant gratification to avoid the negative feeling we are choosing to not deal with at the moment. Diagnosing this feeling and building mental fortitude is the ultimate fight against this battle. The above suggested battle tips will help you stay on track and lead a consistent lifestyle that, in the long run, will null and void the urges to eat emotionally or binge, but it’s the mental battle we must recognise and face that will set us up for success immediately, and optimize our lifestyle going forward.

If we can master the mental aspect of why we behave with this response and change this action towards something that enhances our life and pays us forward, we can conquer this battle and many more.

• Recognize your emotions: The moment you feel a craving, urge to reach for something, STOP, right in that moment and practice this exercise: FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 21

• Congratulate yourself, you’ve made it to this step.

• Analyse what you are really feeling. There is more to mindless eating and overconsumption than just wanting food. What is it that you are trying to fix?

• Are you anxious? Are you bored? Are you underperforming in an area of your life? Are you unhappy?

• What are the circumstances in your life, in your control, that you can work on to fix this emotion in the immediate future?

will achieve that dream. Every decision is yours to make. You will be the leader in your life.

Analyze your hunger from this point and if it is hunger you are feeling, make a healthy meal.

Journal this instance and mark it as a win. Journaling every time you face this challenge is so powerful. Every win is a step towards your future self and your dreams coming true.

• Write this down.

Thank-you so much for bringing this topic to my attention. I hope that this month I may have taught you something, I may have inspired you to change or I may have helped you with your struggle.

• How do you want to feel when you go to bed tonight?

Have a blessed May and I will see you all in June!

• How do you want to sleep?

Xoxo Holly Barker www.thefitnesspreneur.com IG @hollsbarksfitness

• What is your morning adventure going to be tomorrow?

• What dream do you wish come true today?

Look at yourself in a mirror, tell yourself you are worth that dream. You

Connect with me and ask me anything!

Instagram @hollsbarksfitness • Email: thehollybarker@gmail.com • Facebook: /hollsbarks Holly is a Saskatchewan born and raised fitness enthusiast. She grew up in Whitewood, Saskatchewan and graduated from the U of S School of Business. She now owns two Anytime Fitness locations with her husband in Regina and is a sponsored athlete, bikini competitor and fitness model. She loves to inspire others to also find the zest in life” and live their passions to the fullest!

Supported by:

ARE YOU AN ENTREPRENEUR WITH A DISABILITY? New?

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WITH 3 REGINA LOCATIONS North 655 Albert Street

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FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017

Whether you are 16 or 65, we offer disability supports and business services free of charge, so you can move forward with your vision of starting a business.

Some Support includeS: • Providing one-on-one or group training in business development.

• Reducing barriers, in terms of disability issues.

• Mentoring and consulting services.

For more information: Call Brenda at (306) 757 7452 ext. 236 or email brenda@ssilc.ca www.edpsask.ca

donut party

Donut walls at weddings were a popular trend last year and the whole donut theme seems to be continuing this year with birthday parties. These donut buffet ideas could be used for any type of party – a child’s birthday party, a sweet 16 party, a bridal shower, a tea party, a slumber party, etc.

• Candy coated chocolates

• Sprinkles in a variety of colours, shapes and sizes • Crushed cookies • Chopped candy bars

Setting The Scene: One of my favourite & easiest ways to design a party table starts with the backdrop. I use foam poster boards from the dollar store, cover them in wrapping paper, and set them on the back of the party table. For this party I also added a variety of paper fans in various colours and sizes. I added a chalkboard sign to the wall with “Always Say Yes To Sprinkles” written on it. There are also lots of fun donut puns you could use in your party on signs, as favour tags, for invitations, etc. A few of my favourites are:

• Toasted coconut • Chocolate chips For party drinks, you could serve: • Sparkling juice in champagne glasses • Juice boxes or bottles • Tea

• Donut Worry, Be Happy

• Coffee

• I Donut Know What I’d Do Without You

• Milk in decorative milk bottles or small mason jars with paper straws

• I Donut Know How To Thank You

• You Donut Want To Miss This (for a party invitation)

A fun idea would be to set up a “Sprinkles Photo Booth” area where guests could take selfies with their donut creations. You could even create a fun party hashtag that your guests could use on social media so you can see each other’s photos.

• Donut Leave Without A Treat (for the favour table)

Favours:

There are probably lots of items around your house that you could use on your party table like:

There are so many fun ideas for party favours for this theme:

• Flower vases to hold fresh flowers or candies • Mason jars for holding candies • Candlesticks for paper lanterns or candles • Decorative boxes and plates to use as cake stands

• Donuts in personalized to-go boxes

Food:

For more fun Donut Party ideas including free printables, visit my Donut Party board on Pinterest: https://www.pinterest.com/momsandmunchkin/

• I Like You A Hole Lot • Thanks A Hole Bunch

The obvious food that every donut party needs is donuts! You could buy your donuts at a donut shop or the grocery store, or you could bake your own donuts at home. If some of your guests have nut allergies, most grocery stores sell donuts made in a nut-free facility.

• Gift cards to a local donut shop • Jar of sprinkles • Donut-themed stationary

I hope your next party is filled with love, laughter and plenty of sprinkles!

You could serve plain glazed donuts, donuts with fillings, mini donuts, donut holes and more. Donut holes could be dipped in chocolate, rolled in sprinkles and served on a cake pop stick or a mini appetizer fork.

Set out a large variety of toppings so your guests can design their own donuts. Some topping ideas are: • Marshmallow fluff • Chocolate icing • Vanilla icing • Fudge ice cream topping • Caramel ice cream topping

www.momsandmunchkins.ca

by Cheryl Kirkness

FOR SASKATCHEWAN WOMEN | VOL. 6 ISSUE 5, MAY 2017 | 23

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