ISSUE 26 | FEBRUARY/MARCH 2020 SHARING THE DIRECTION OF VANCOUVER ISLAND COMMUNITIES
C A M P B E L L R IV E R C O M M U N IT Y F O U N D AT I O N
The North Island’s First Craft Beer Festival F O O D F O R T H O U G HT
Illegal Dumping
N AT U R O PAT H IC I NS P I R AT I O NS
Seven Steps to a Healthy Heart
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SHARING THE DIRECTION OF VANCOUVER ISLAND COMMUNITIES
The McIvor Lake Trail
8
Parksville & Qualicum Beach
12
14 22
24
OFF THE BEATEN PATH
6
14
Bud Logan
WALKING IN THEIR FOOTSTEPS
Bud Logan
MARINE MUSINGS
Steller Sea Lions Bud Logan
ARTIST FEATURE
Winadzi | Simon Daniel James
Bud Logan
CREATURES OF THE NORTHWEST COAST
20
Turkey Vultures
24
Corinna of Ravenwood
26
Seven Steps to a Healthy Heart
28
Feeling Unworthy is just a State of Mind
Bud Logan
WELLNESS ARTIST
Bud Logan
NATUROPATHIC INSPIRATIONS Ingrid Pincott, ND
SHIFT HAPPENS
Andrea Wagemaker
www.CompassMagazine.ca
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COMPASS MAGAZINE | ISSUE 26 | FEBRUARY/MARCH 2020
Think Granite AN APPRECIATING ASSET
FOR YOUR HOME
Granite is an investment that will bring your home positive returns for many years!
PUBLISHER'S NOTE The Energy of Spring This is the time of year when winter is coming to an end, the days are getting longer and the feeling of spring can be felt. You begin to notice the return of the robins, our local harbinger of spring. Temperatures begin to rise and plants begin to produce buds that will quickly become flowers. After the long winter, the drive to get outdoors hiking is strong. Don't hold back—grab your hiking boots, pack a lunch and head out on your favourite trails. The fresh air and sunshine will do wonders at removing the cobwebs of winter. Gilakasla – Marsii! Cheers
Bud Logan I N T E R I M P U B L I S H I N G E D I TO R
compassmagazine@ourmail.com www.compassmagazine.ca
MAGAZINE PUBLISHER Kealy Donaldson
COVER
INTERIM PUBLISHING EDITOR Bud Logan
Winadzi James
CREATIVE DIRECTOR Jessie Stones
Bud Logan
Compass Magazine is produced by:
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CONTRIBUTORS Craig Gilllis Andrea Wagemaker Ingrid Pincott, ND James L. Anderson Nick Bowman Joseph McLean
CONNECT WITH US Facebook | LinkedIn Kealy Donaldson Bud Logan Josh McInnes
Entire magazine contents are copyright. All rights reserved.
We acknowledge the financial support of the Government of Canada.
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Photo © Bud Logan
OFF THE BEATEN PATH
Bud Logan
THE MCIVOR
LAKE TRAIL
Just eight kilometres from Campbell River on
areas where the little ones can play at the water's edge
the Gold River road–Highway 28–you'll find McIvor
building sand castles. Water skiing is very popular on
Lake, truly a recreational paradise. With good fishing
this lake and there are many wonderful places to ex-
and many sandy beaches for swimming, loads of free
plore from kayaks or canoes.
parking, and picnic areas for use, it’s a great lake to visit.
There are many trails to hike on McIvor lake. My favou-
McIvor Lake is a starting point to reach many good
rite runs from the gate on the road in to the main beach,
fishing areas on lower Campbell Lake, with a good
Lions Beach. This trail follows the shoreline and the
boat launch for your use. The fishing here and in other
views are fabulous. There are benches to sit on to just
parts of this lake is awesome and you have a really good
relax and take in the awesome vistas. It takes about an
chance of hooking into a big fish. I have caught plenty
hour to complete the trail. You will hardly ever see oth-
in the 2 to 3 kg range here. The lake joins onto lower
ers here so it’s a great place to walk your pups. This trail
Campbell Lake and this opens up so many places to fish
is always accessible, it starts right at the gate, and you
or camp.
can park alongside the road and hit the trail. As you walk
The lower Campbell Lake is part of the Sayward valley canoe route, and this gives you access to explore all the lakes that make up this canoe trail. Back in the 80s, my firefighting crew and I would work through the winter months on various trails and campsites in this area—one winter we worked on the canoe route and we all completed the journey while building the trails and campsites. It was a bit cold but a great adventure as well. This is the swimming hole for Campbell River. The water is warm during the summer months and there are many sandy beaches here, some geared towards the young crowds of teenagers, and others are family swim
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along the trail, you will find yourself going through an area where people have laid their animal friends to rest, this has been going on here for many years and some of the graves are very old. This is Campbell River's own pet cemetary. The care taken with these graves just shows the love people have for their furry friends, and it’s a must-see when you are here hiking on this trail. I always enjoyed hiking this trail during the winter months, it's a level grade, well-constructed trail that is easy enough for people with various mobile issues to use, although it is not wheelchair accessible. So put on your hiking boots, pack a lunch and give this trail a walk, you won't regret it.
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WALKING IN THEIR FOOTSTEPS Bud Logan
Parksville & Qualicum Beach
Photos Bud Logan
The Parksville/Qualicum Beach area was
not in operation anymore, and now the old station
originally inhabited by the Coast Salish. They lived on
is a potters’ guild and the old water tower has been
the ocean shores against a backdrop of an old-growth
restored and is looking great.
rain forest, it looked a lot different here then.
The town was already a vacation destination for tour-
The first settlers arrived in the 1800s and by the year
ists in the early 1900s, and this has only grown, with
1900, there were a number of families living in Parks-
the region now becoming a retirement area. This adds
ville, with a population around 250. The original set-
to the slower, friendlier pace that life is lived here.
tling families were the Craigs, Hirsts, Raths, and the Gaetjens. Quite a few of the other settlers who came after were related to these families. In 1884, they built a log church and it is still in use today. It’s a wonderful old building. For a few years in the early ’80s, I lived just behind the church, on Church Road. The old graves were from a place in history. Quite fascinating. The Parksville area has lots to do and see; there is so much history here and it is celebrated at the Craig Heritage Park & Museum. This a pretty awesome little museum loaded with the area history. For example, did you know that the early settlers would use snow shoes on their horses because the snow would get so deep? Well me neither, but this and so much more can be learned at this museum. There a number of heritage buildings on the site that were brought here from their original settings, this is a must-see when you are in the area–it’s just south of town on the Old Island Hwy. In 1910, the railway was advanced to Parksville along with a big increase with logging, and settlers began moving in—the town grew pretty fast. The railway is 8 | C O M PA S S M A G A Z I N E | I s s u e 2 6
The natural wonders are incredible here: you are only minutes from Raftrevor Park, Englishman River Falls Park, Little Qualicum Falls Park, and Cathedral Grove Park. All these parks have so much to offer, and there are many hiking trails at each of them, trails that are awesome journeys to hidden falls, birds everywhere and at times of the year, they burst in colour with wildflower displays. Qualicum Beach is right next door to Parksville and is known as the Garden Village. The town has been a repeat winner in the Communities in Bloom competition. You can see why as you stroll through town. There are flowers and hanging baskets everywhere and it is always so clean. It’s a beautiful little community. On the outskirts of town, 2 km up the West Island Hwy, you will find the former estate of the Milners. The gardens here are absolutely incredible, so grand are they that the Canadian Geographic Traveller Magazine named the gardens 1 of the 10 top Canadian public gardens in Canada in 2008. W W W. C O M PA S S M A G A Z I N E . C A
COMMUNITY IN ACTION
Craig Gillis
Campbell River Community Foundation boosted by
The North Island's
FIRST CRAFT BEER FESTIVAL
Photo © Rawpixel.com / AdobeStock
Take the creative concept of a young local couple, employ social media savvy, partner with local businesses, and contribute to a community organization that “helps people help people”... and you have the birth of the North Island Craft Beer Festival. The event, hosted November 23 in Campbell River, culminated with a $12, 500 cheque presentation to support operation of the Campbell River Community Foundation. Kyle and Sarah Leigh were eager to see if they could launch a festival that would bring together others who shared their interest in the craft breweries from B.C., Washington and Oregon. In summer they love to travel throughout the region exploring the craft beer business. What began as Kyle’s idea in the shower one early morning took on a life of its own. Working with many local partners, he and Sarah launched the North Island Craft Beer Festival using his brother Taylor Leigh’s social media savvy—and within 40 minutes, the festival had sold out to a crowd of close to 300. In November these lucky people had the opportunity to sample the wares of 140 breweries. The weekend grew into an array of opportunities as Session Taproom and Kitchen, Beach Fire Brew-
In mid-April, Qualicum Beach celebrates the migra-
ing, Spinnakers, and Port Alberni’s Twin City Brewing added other
tion of up to 20,000 Black Brant geese from Califor-
festival activities.
nia and Mexico to their breeding grounds in Alaska. Thousands of the black, duck size geese touch down on the beaches and marshlands surrounding Parksville and Qualicum to rest and feed on the algae, eel grasses and seaweeds. The migration is just incredible to observe.
It is the Campbell River Community Foundation that ultimately benefits from this exciting locally grown concept. Kyle’s grandfather Arne Leigh and father Randy Leigh and family have been devoted supporters of the Campbell River Community Foundation—our local foundation that shepherds funds from donors to create a legacy.
So come and stop by Parksville and Qualicum Beach, learn some history, soak up the sun on the sandy beaches, golf on the wonderful golf ranges, or take in the Black Brant Festival.
Annually the interest from the Foundation is dispersed as grants to non-profit organizations whose volunteers often work tirelessly to provide support within the greater
Bud Logan has lived on Vancouver Island since 1961 and has a deep love of the Island’s wild places. Visit Bud at www.gohiking.ca
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Campbell River community. Grant Applications will be available on the CRCF website on February 15, 2020.
www.crfoundation.ca I s s u e 2 6 | C O M PA S S M A G A Z I N E | 9
Photos © Bud Logan
FOOD FOR THOUGHT
ILLEGAL DUMPING Bud Logan
The Island is a tourist destination for incredible wilderness adventures. We have some of the best hiking and biking trails, skiing and mountaineering opportunities, and fishing and wildlife viewing in the world, and we are known as a premiere diving area. We also have some of the worst roadside dumping. 1 0 | C O M PA S S M A G A Z I N E | I s s u e 2 6
There are areas on the Island that are becoming real environmental disasters. And if we, as communities looking for new means of economic growth, wish to promote this Island as a first class eco-tourism destination, we all need to do more to address this problem. Illegal dumpsites can become serious health problems. The toxins that leach from illegal dumps wind up in our ground water and our drinking water reservoirs. I have cleaned up diapers in our forests, knee deep in garbage, and pulled full 45 gallon fuel barrels from spawning streams. We are poisoning this land. Some areas, like those in the surrounding areas of Campbell River and Coombs, have some of the worst sites on the Island. A few years back, I was the President of the Island Forest Stewards, and our mandate was to clean up illegal dumpsites. We cleaned up many, but one site just outside of Campbell River saw us clean up over 40 tons of trash, that’s 80,000 pounds of garbage— and it was along just one, 1 km section of road. Please, for the future of our communities, stop this— and report those you see dumping. W W W. C O M PA S S M A G A Z I N E . C A
H E A LT H920 & W E L L N EHWY SS ISLAND
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toxicity which are toxins created in the body in the bowel.
the skin: the second kidney. Exercise also falls into this
Pectasol, a form of modified citrus pectin, has been stud-
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Use air filters in the home to improve air quality. Don’t BOOTS forget toxins come into the home on the furniture and Avoid non organic dirty dozen foods that contain the other household items. highest organophosphate neurotoxic pesticide residues BUCKLES & BELTS according to the Environmental Working Group (EWG) ie Don’t store food in plastics or microwave in plastics. peaches, bell peppers, apples, celery, nectarines, strawMOCCASINS & berries, cherries, grapes and lettuce. Eat foods that help eliminate toxins: Cruciferous vegetaMUKLUKS bles, resveratrol and quercitin foods (ie: blueberries, apGreens in the form of cilantro, spirulina and green vegetaGIFTS ples, & onions, kale), celery, garlic, ginger, green, black, peppermint, rooibos and chamomile teas. bles rich in chlorophyll can bind with toxins such as PCB’s SOUVENIRS for easier elimination, so add a “Greens Drink” to your daiUse chemical free make up and skin care products: ie Lei ly routine. See “Clean, Green and Lean” by Dr. Crinnion. AND MORE! Lani Makeup (Save On Foods) or Jane Iredale.
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Marine Musings THE
STELLER SEA LION Bud Logan
Photos © Bud Logan
My favorite of all the marine animals
Sea Lions can swim in a burst of up to 40 km but gen-
has to be the Sea Lion. There are seven species of Sea
erally cruise at approximately 15 km. They gain speed
Lions in the world, but only two that live in the waters
by porpoising, gliding on the water's surface to min-
that surround Vancouver Island, the Steller Sea Lion
imize resistance. Surfing in front of waves or large
and the California Sea Lion.
whales seems to be a fun activity for Sea Lions. Sea Lions have often been called the “Angels of the Sea” due
Sea Lions are very interesting animals that can grow
to the unique way that they swim. Sea Lions will use
to be extremely large. Pups only weigh about 6 kg and
their hind flippers to steer and swim using their front
are about 75 cm long when born. Full-grown bulls can reach up to 400 kg, with a length of up to 2.5 meters, with males generally larger than
flippers. The average life span of a sea-lion is around 20 years, although some have been recorded to live into their 30s.
females. They are found in bodies of water all over the world, except the Atlantic Ocean. Many researchers find this very interesting, yet they can’t pinpoint reasons why this is the case. The temperatures are compatible with where some
Sea Lions feed on a variety of organisms such as herring, salmon, rock-fish, hake, squid and octopus. Wild Sea Lions often feed cooperatively, eating 5 - 8% of their body weight each day,
Sea Lions live. There is also plenty of the food that they
which is up to 16 kg of food. Sea Lions have up to 38
consume found there.
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ARTIST FE ATURE
WINADZI SIMON DANIEL JAMES
Winadzi is an internationally renowned artist in many
student film called “Dawn of Creation,” which was the
media. He has been a carver for more than 35 years—
inspiration for Raven Tales “How Raven Stole the Sun.”
he has, in my eyes, become a master carver. Simon has worked with National Geographic’s “All Roads” Winadzi is from the Kwakwaka’wakw nation, from the
since 2004, and was the first recipient of the Nation-
Kwicksuteniuk clan from Gilford Island on his mother’s
al Geographic “All Roads” Film Grant for “Raven Tales.”
side and from the Gwa'sala 'Nakwaxda'xw from Blund-
Winadzi was the co-creator and co-producer of the “Ra-
en Harbour on his father’s side. He spent his childhood
ven Tales” series and has spent many years promoting it
growing up in Campbell River. At the age of 15 he decid-
all over the world.
ed to start carving and trained under his father, Simon James Sr. —a renowned artist in his own style.
In 2001 Simon was asked to carve three totem poles for Fukushima Japan. He carved another totem pole for the
After leaving Campbell River, Winadzi attended The
Rosser Elementary School in Burnaby BC in 2006 where
Vancouver Film School, where he finished both 2D clas-
every student from K-grade 6 was able to help. This was
sical and 3D computer animation and created a short
the first of many carvings for the Burnaby school district.
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Winadzi Carvings L-R Moss Man 3; Moss Man 2; Crooked Beak; Wildest Woman of the Sea
Now living on Bowen Island with his wife Naomi James,
is asked by many schools to inspire students with first
Winadzi has completed 26 episode of ‘Raven Tales’ and
nation stories. Winadzi loves being involved in teach-
since 2004 he has become the proud owner of Raven
ing children of all ages, including his son Ryuki who was
Tales Production Corp. He has collaborated on public
born in 2010, and his daughter Mizuki who was born
art projects with artists on Bowen Island including a
in 2012. He has his own studio in the basement of his
sculpture called “Embracing the Spirit of the Flame.”
home, and likes it this way so he can be at home for his
This project started on the day that the Olympic Flame
children.
came to Bowen Island on its way to the Opening Ceremonies for the 2010 Vancouver Winter Olympics. In May
In 1993, I worked with Winadzi as his main drummer
of 2011 Simon collaborated in creating a carved cedar
and narrator when he created the Box of Treasures
panel with students from Kindergarten to grade 5 for
dance troupe. He choreographed all the dances and
the Bowen Island Community School. Early in 2013 Si-
created a wonderful stage event that told stories of a
mon was asked again to participate in another school
time long ago. The highlight for the troupe was being
project in Burnaby creating an 8 x 8 red cedar panel
the opening act on several occasions for the renowned
with all of the students in Westridge Elementary school.
Inuit artist Susan Aglukark.
Winadzi has also added story-telling to his resume and
Winadzi truly is an artist of many talents.
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ARTIST FE ATURE
The Artist Winadzi Simon James, cutting a large stainless steel panel 1 6 | C O M PA S S M A G A Z I N E | I s s u e 2 6
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H E A LT H & W E L L N E S S
BEING HUMAN James L. Anderson
SHARING
LIFE
It is perhaps a foolish thing to be talking
terrifying world that you and I cannot imagine today. The
about Human Beings “sharing” life in the future in this
only thing that carried them through insane, catastroph-
world today where we can barely CARE for our common
ic horror raging all around them was a secret invincible
basic necessities of life, and we simply cannot seem to stop
hope and an instinctive, inexpressible faith that refused
hurting, hating, torturing, dehumanizing and murdering
to surrender and die. And it was this everlasting faith that
each other. It is probably foolish, even for someone like
carried them through when all seemed lost around them
me, who can remember an age half a century ago where we
back in the dark shadows of deep time so long ago. It is
all truly had faith that we could gather together and make
why you and I are alive today. In our incredible saga of
life worth living for every Human Being on earth...where
Human Life on this earth, it has always been so.
we believed that things were getting better in our world. Who really has time now to believe and dream in a future
So it is today. Our life force is entering into an age of
world where evolved Human Beings have transformed
horror, savage ignorance and brutal inhumanity where
into creatures and a civilization where everyone instinc-
only dreams, hope and indestructible faith that simply
tively and incredibly CARED for each other, possessing
will not die are the only thing that will carry us through.
the astounding, impossible ability to “Share” life itself toImpossible dreams. Defiant hope. Invincible belief.
gether? It makes no sense. Except for this.
Undying faith. You and I walk this earth and live today because our indomitable, courageous and magnificent ancient ances-
Somehow our species must once again find that coura-
tors survived Hell on this earth and somehow dreamed
geous faith and outrageous dreaming belief in an im-
and believed in an impossible future beyond a stark and
possible future world where our children will still walk
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H E A LT H & W E L L N E S S
this earth and survive. We all have to find within us the
of us individually die. The truth will at last manifest
heroic audacity to evolve and survive, against hopeless
in our higher consciousness that life continues on be-
odds. Again.
yond us and never ends, and can never be disconnected or lost in this magnificent CONTINUUM towards
Somehow.
ultimate, perfect Unity that IS Universe. This means that the now shattering and terrifying fear of death that now
And the only thing that I can think of, and imagine that
stalks us everywhere in our primitive world, and all the
would be of any help to believe in this foolish idea is to
secretly mirrored darkling unknown that this Primal
try and envision what kind of a future world our chil-
Fear has unleashed will no longer exist in that evolved
dren’s children would glory in when we have survived,
future of our Human Life force on earth.
and evolved a world where Humans could “Share” life. First and foremost, in a world where we “Shared” our
But such a future unimaginably magnificent world for
lives completely, totally and everlastingly, we would truly
our children’s children where Humanity would be set
know each other like we know ourselves. We would in-
free at last from economic slavery and paralyzing, mortal
stinctively and unquestionable CARE for and trust each
fear is simply impossible for us now to conceive. In every
other like we trust our eyes, or our hands. As such, what
facet of our logical, rational, Symbolic, “critical” and cog-
we now exchange and utilize in our world today that we
nitive thoughtforms that define all order, law and truth-
call a “medium of exchange” or money will no longer ex-
ful reality for us today in our primitive “Solitary One”
ist. The truth is that we now need to use money or a “me-
world, you cannot get there from here.
dium of exchange” because we simply cannot now know or truly trust each other. But in a civilization where we
But we must recall that we have found the way through
can “Share” life and absolutely CARE and instinctively,
before...always by incredibly evolving a different way be-
unquestionably and totally trust each other, the agonies
yond anything we have ever known. We must all do so
of usury, greed, exploitation, aggrandizement, deceit or
again. Somehow inside us all there is a path yet unfound
economic slavery will no longer exist in such a New Hu-
and unseen where we can gather together, begin to learn
man Civilization. It would be a world of total absolute
to “Share” our lives and dare to have faith in and believe
trust everywhere between us all.
in ourselves and each other that such an impossible dream can, and must come true...
Imagine such a world. And so, we have to conceive in our awakening minds alAnd when we can finally “Share” life we would essen-
most beyond imagination another different way... to find
tially live other lives as our own. By making that stag-
the way through. To challenge the impossible and survive.
gering, impossible evolution somewhere ahead in the future of our Human Life force, those Humans in that
You and I. Somehow. One more time.
astounding, almost unimaginable world will finally know and comprehend that life does not end when each
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I s s u e 2 6 | C O M PA S S M A G A Z I N E | 1 9
H E A LT H & W E L L N E S S
CREATURES OF
Photos Š Bud Logan
THE NORTHWEST COAST Bud Logan
TURKEY VULTURES While my family and I were driving in the woods one day, we came across a group of vultures feeding on a deer carcass. We were able to get within three meters of these birds—and the smell was so bad we had to hold our breath. But we felt so lucky to experience the incredible sight of watching these birds feed. 2 0 | C O M PA S S M A G A Z I N E | I s s u e 2 6
Turkey Vultures are widely found in North America and are also known as turkey buzzards. The adults can weigh up to three kilos; reaching up to 85cm in length. The wingspan of the vultures can be about two metres. The name 'turkey' is given to them due to the bald, red head that closely resembles that of a wild turkey, and their feet closely resemble the feet of a chicken, which they cannot use to lift or carry food. Instead, their feet are specially designed to hold food in place while they tear it apart. Vultures are basically scavengers that feed on dead animals. They usually thrust their heads inside the carcass. The fact that their head is bald keeps it clean while eating. Turkey vultures have an extraordinary sense of smell, which enables them to find a dead animal within 24 hours of its death. They are also empowered with sharp eyesight, which helps them to search out food. If the need arises, turkey vultures can also live on vegetation. One of the most interesting, and unexpected, things about the turkey vulture is that it is a very gentle and non-aggressive bird. Adult females usually lay up to three eggs in a year. The incubation period is generally 40 days, after which the eggs hatch. All the responsibilities for incubating, as well as caring for the young ones, are shared by both parents.
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The young ones become capable of flying by 80 days after they hatch. Turkey vultures do not build a nest for laying eggs; instead, they lay eggs in caves or on the ground. A
Impress your Guests! WITH CATERING FROM
turkey vulture can live up to 16 years in the wild, while in captivity, they can live till 30. Turkey vultures have limited vocalization capabilities, as they do not have vocal organs. Their vocalization capabilities are restricted to making hisses and grunts. A hiss is made when they sense danger or feel threatened. On the other hand, a grunt is made either when they are hungry or while courting. As an intriguing means of self-defence, turkey vultures use vomit as protection. Whenever the bird feels threatened by a predator, it throws up semi-digested food. The foul smell of the semi-digested food forces the predators to move away from it. At the same time, the bodyweight of the bird gets reduced due to vomiting, which allows it to fly away quickly. Another peculiar fact about the turkey vulture is that it urinates on its legs. As the vulture does not perspire like a human, the act of urinating on the legs helps it to cool itself in summer. At the same time, the strong acids of its urine kill bacteria on the legs. The legs come in contact with bacteria when the bird treads on the dead and decay-
• CATERING & HOME MEAL SOLUTIONS • CORPORATE, SOCIAL EVENTS & WEDDINGS
ing animal bodies that it eats. Turkey vultures are often observed sitting in the trees, with their wings spread. They do it to warm their bodies and dry their wings. However, it also helps them to destroy the bacteria, by baking them off in the hot sun. We are lucky to live in a climate where these interesting birds thrive. They generally prefer wide-open spaces, especially coastline, deserts, and plains. However, they can live in a wide range of habitats, including
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tropical and temperate forests and grasslands. The Pacific Northwest has a large population of turkey vultures and if you look up, on any warm day, you more than likely will see them riding the thermal air currents high in the sky.
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I s s u e 2 6 | C O M PA S S M A G A Z I N E | 2 1
H E A LT H & W E L L N E S S
FITNESS, ETC.
Nick Bowman, BSC BIOCHEM, PN2
15 At-Home Exercises TO KEEP YOU ON TRACK Photo © Ivan Kruk / Adobe Stock
Temperatures are in the single digits. You had a long day
This is your starting position. Slowly lower your body as you
at the office. You're just getting over a cold. Sometimes, life
inhale by bending at the elbows until you lower yourself far
just gets in the way of you going to the gym. Don't let that
enough to the point that there is an angle slightly smaller
turn into an excuse to slack on your routine. Below you'll
than 90 degrees between the upper arm and the forearm.
find 15 at-home exercises you can do on your own time,
Keep the elbows as close to your body as possible through
without any equipment.
the movement. Your forearms should always be pointing down. Using your triceps to bring your torso up again, lift
Combine 4-5 of the movements to create your very own
yourself to the starting position and exhale.
full-body workout, or if you're more advanced, try all 15!
Bicycle Crunches – Lie flat on the floor with your lower Pushups – Lie on the floor, face down, and place your
back pressed to the ground. For this exercise, you will need
hands about 3 ft. apart, holding your torso up at arm's
to put your hands behind your head, but do not interlock
length. As you inhale, lower yourself downward until your
your fingers. Also, be careful not to strain the neck. Lift your
chest almost touches the floor. Next, breathe out and press
shoulders into a crunch position. Bring knees up until they
your upper body back up to the starting position while
are perpendicular to the floor, with your lower legs parallel
squeezing your chest. After a brief pause at the top of the
to the floor. This will be your starting position. Now simul-
contracted position, lower yourself downward again. For
taneously, go through a slow cycle pedal motion, kicking
more of a challenge, place your feet on an elevated surface,
forward with the right leg and bringing in the knee of the
such as your stairs or a chair.
left leg. Bring your right elbow close to your left knee by crunching to the side as you breathe out. Go back to the
Plank – Get in a pushup position, but rest on your forearms
initial position as you breathe in. Crunch to the opposite
rather than your hands. Make sure your back is straight and
side as you cycle your legs and bring your left elbow to your
tense your abs and glutes. Hold without allowing your hips
right knee and exhale. Continue alternating in this manner.
to sag, 30-60 seconds.
Jump Squats – With your head up and your back straight, Triceps Dips – For this exercise you will need to place a
position your feet shoulder-width apart. Keeping your back
chair against a wall to keep it steady. Stand facing away from
straight and chest up, squat down as you inhale until your
the chair and place your hands shoulder-width apart on the
upper thighs are parallel to the floor, or lower. Now press-
edge of the seat, fingers facing forward. Your knees should
ing mainly with the ball of your feet, jump straight up in the
be bent at a 90-degree angle, or straight out in front of you.
air as high as possible, using the thighs like springs. Exhale
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W W W. C O M PA S S M A G A Z I N E . C A
H E A LT H & W E L L N E S S during this portion of the movement. When you touch the
you contract your abs and exhale. Your shoulders should
floor again, immediately squat down and jump again.
only come up about four inches off the floor, and your lower back should remain on the floor. At the top of the
Burpees – Begin by standing with your feet shoulder-width
movement, contract your abs hard and keep the contraction
apart. Place your hands on the floor and kick your legs back
for a second. Focus on slow, controlled movement – don't
so you end up with your stomach and thighs on the floor.
cheat yourself by using momentum. After the one-second
Your elbows should be bent. From this position, press up
contraction, begin to slowly lower yourself to the starting
like you're doing a pushup and push your hips up. Jump
position as you inhale.
your feet under your hips and stand. Finish the movement by jumping in the air with your hands over your head.
Bodyweight 1 ¼ Squat – Stand with your feet shoulder-width apart, toes pointed slightly out. Perform a full
High Knees – Begin by standing with your feet shoul-
bodyweight squat, come up ¼ of the way, drop back down
der-width apart. Your arms should be bent and at your
to full depth, and come all the way back up. That's one rep.
sides. Lift your right knee up until it reaches your waist. Your left arm should swing forward while your right arm
Walking Lunge – Begin standing with your feet shoul-
swings back. Return your right foot to the ground as you lift
der-width apart and your hands on your hips. Step forward
your left knee. Swing your right arm forward and your left
with one leg, flexing the knees to drop your hips. Descend
arm back.
until your rear knee nearly touches the ground. Your posture should remain upright and your front knee should stay
Standing Calf Raises – Stand facing a wall, arm's distance
above the front foot. Drive through the heel of your lead
away. Use the wall for balance, if necessary. Position both
foot and extend both knees to raise yourself back up. Step
feet directly under your hips, toes facing forward. Raise
forward with your rear foot, repeating the lunge on the
your heels as you breathe out by extending your ankles as
opposite leg.
high as possible and flexing your calf. Ensure that the knee is kept stationary. There should be no bending at any time.
Lying Glute Bridge – Begin lying on your back on the
Hold the contracted position about a second. Return slow-
ground, knees bent at a 90-degree angle. Driving through
ly back to the starting position as you breathe in by lower-
your heels, extend your hips vertically. Your weight should
ing your heels and bending the ankles until the calves are
be supported by your upper back and the heels of your feet.
stretched.
Extend as far as possible, then reverse the motion to return to the starting position.
Mountain Climbers – Begin in a pushup position, with your weight supported by your hands and toes. Flexing the
Leg Curl with Towel – Lie face up on the floor, knees bent
knee and hip, bring one leg up towards your upper body
and both heels on a towel. Lift your hips until your body
until the knee is approximately under the hip. This will be
forms a straight line from knees to shoulders. Slide your
your starting position. Explosively reverse the positions of
heels away from you as far as you can without dropping
your legs, extending the bent leg until the leg is straight and
your hips. Pause, then return to start.
supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion.
Superman Press – Lie face down on the floor, chest lifted. Hold a towel taut between your hands, in front of your
Crunches – Lie flat on your back with your feet flat on the
shoulders, elbows bent. Press the towel away from you un-
ground at a 90-degree angle. Place your hands lightly on
til your arms are straight. Return to start.
each side of your head, without interlocking your fingers, keeping your elbows in. While pushing the small of your
Use these 15 at-home exercises on any day you're lacking
back down into the floor to better isolate your abdominal
the motivation to get up and go. Remember, consistency is
muscles, begin to roll your shoulders off the floor. Continue
key! Stick to your training and nutrition regimen and you
to push down as hard as you can with your lower back as
WILL see results.
Nick Bowman is the Manager of Fitness Etc. in Parksville, with locations in Campbell River & Courtenay. www.fitness-etc.ca
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I s s u e 2 6 | C O M PA S S M A G A Z I N E | 2 3
H E A LT H & W E L L N E S S
WELLNESS ARTIST
Corinna of RAVENWOOD Corinna is an Ecopsychologist, guide, mentor, teacher, cancer initiate and the founder of Dragonfly Healing. I have spent time over the past year walking the forest trails with Corinna. She has this way of taking you on a journey of discovery to an inner understanding of one's self. As you walk beneath the giant trees, listening to the Ravens calling from above, Corinna helps you come to an understanding of whatever it is that troubles you, her voice speaks softly and a sense of wellness comes over you. Ravenwood is a mystical place,
THIS IS CORINNA'S STORY
a healing place.
the places I now navigate and explore are the wild ter-
I have always loved nature. It's where I'm most at peace. For 10 amazing and intense years, I have had the privilege of sharing my love for wild places with youth and families struggling to find their way in mainstream culture. We have kayaked, hiked, spoke our truth at the Council Fire, and formed uncommon bonds that to this day remain a source of inspiration for me. The place we did this work is called Ravenwood. It is a healing forest. In 2010, I was diagnosed with multiple myeloma, a rare and incurable plasma cell cancer. I needed a stem cell transplant and a radical change in lifestyle. Along with a good medical team and a strong and loving circle of people supporting me, I had Ravenwood and it saved my life. It's been nine years and I'm still here. Although I can no longer do the physical work of being a wilderness guide, it remains my calling to share the healing powers of nature. I still call myself a guide but rains that live within the human self. Nature is my co-
-Bud Logan 2 4 | C O M PA S S M A G A Z I N E | I s s u e 2 6
guide. My Philosophy and Approach. W W W. C O M PA S S M A G A Z I N E . C A
H E A LT H & W E L L N E S S
In my heart, I believe that if we are to heal ourselves and this beautiful planet we need to dissolve the illusion that we are separate from each other and nature. Spending time in nature fosters awareness and interconnection to the world around us, providing the space for inward reflection and the potential for transformation. How we encounter and interpret the natural world creates a personal narrative that gives meaning to experiences and emotions allowing us to develop new ways of understanding ourselves and feeling fully integrated into our lives. Through a connection with the natural world, we ultimately become connected to our ‘inner’ nature. Personal distress can be alleviated by developing a mutual connection between inside and outside. The process of change I foster involves restoring balance to the physical, emotional, mental, and spiritual dimensions, reconnecting to the Earth and adopting lifelong practices that help incorporate new behavior and thought patterns into a congruent way of life. My work as a guide is to help reveal and cultivate the health and sanity which is already there rather than manipulate or modify sick people to be better adjusted. This requires a focus on healing through a process of whole-ing (recognizing the wholeness that already exists within), rather than healing or fixing a problem by eliminating it; wholeness-centered (holistic) instead of pathology-centered. I work with a range of practices including mindfulness and awareness, experiential activities, direct contact with nature, narrative therapy, environmental action, journaling, ritual, ceremony, and play. As a Métis woman, I weave cultural teachings into my work, inspiring personal growth and a love and respect for the natural world.
Corinna holds a Bachelor's Degree in Education from McGill University, and a Master’s of Arts in transpersonal psychology with a concentration in ecopsychology, from Naropa University. She has completed Masters level clinical counseling courses in counseling theory, family systems therapy, group therapy, and research methods, and has trained with the Vancouver School of Narrative Therapy. She is a recognized facilitator of Joanna Macy's Work That Reconnects, a Level 3 Reiki Usui Practitioner, and a recipient of the prestigious Prime Minister’s Award for Teaching Excellence. W W W. C O M PA S S M A G A Z I N E . C A
I s s u e 2 6 | C O M PA S S M A G A Z I N E | 2 5
H E A LT H & W E L L N E S S
NATUROPATHIC INSPIRATIONS Ingrid Pincott N.D.
Photo © Syda Productions / Adobe Stock
Seven Steps
TO TAKE CARE OF
Your Heart
Heart disease is the second leading cause of
fruit is much better than drinking their juices. Avoid
death in Canada for both men and women. I hope to
any foods with a long list of unidentifiable ingredients!
inspire you to make baby steps of change towards a healthier heart. You have heard over and over again, “exercise, don’t smoke and eat a good diet.” Here are some fresh ideas for you.
Getting enough sleep is critical for lowering stress hormones in the body as well as detoxifying the body and brain. We need 8-10 hours per night so adopt a healthy sleep hygiene leaving the electronics alone for
Exercise can be as simple as starting with what I call
1-2 hours before bed. Yoga and meditation are other
a “block walk”. Use an app to help monitor your steps
ways to lower stress hormones and help with sleep.
and calories if that works for you. 30 minutes of brisk walking 3 times per week gives 25% risk reduction, 2030 minutes of light resistance weight training 3 times per week gives 46% reduction! Sportsplex and Strathcona Gardens offer great classes. The aim is 150 minutes per week.
Know your numbers. 80% of heart disease is preventable! Ask for the following: HgA1c; Homocysteine over 10; Blood pressure over 140/90; Lpa; PLa2; MPO; CRP and triglycerides. My favorite: the PULS test offered by Lifelabs measures inflammatory markers ie IL6, MCP-3, Ecotaxin and CTACK. The PULS test identifies
Stopping smoking is easier said than done so don’t let it stop you from making the other changes I am suggesting. Consider acupuncture along with Stop Smoking supplements from Healthyway Natural Foods Market.
modifiable risks BEFORE a cardiac event.
Cardiovascular supplements lower inflammation in the cardiovascular system: 2 tbsp olive oil, vitamin D, B vitamins, K2, garlic, curcumin, ginger, magnesium, cinnamon, 3000mg EPA and DHA fish oils, selenium,
What is a healthy diet? It is a diet with higher protein, lower carbohydrates and low sugar. It is the same diet I recommend for prevention of diabetes: 5 cups of vegetables, 1 cup of carbs in the form of beans and legumes rather than rice, potatoes and breads; 2 cups of protein that are from lean meats, free range eggs and poultry, wild fish, nuts and seeds. Avoid all soda drinks except carbonated water with nothing added. Avoid all artificial sweeteners as they increase craving for sweets and don’t help with weight loss. Eating fresh
resveratrol and berberine.
Electromagnetic stress is hard on the electrical pathways of the heart so turning off the WIFI router at night and taking extra magnesium and selenium may help to regulate heart rhythm. Your naturopathic physician can help you develop a personalized treatment program to help you avoid drugs and surgery and help prevent heart disease.
Dr. Ingrid Pincott N.D. (Retired) 778-560-4444 or drpincott@drpincott.com. Find an ND near you at www.bcna.ca
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H E A LT H & W E L L N E S S
GROWING UP COASTAL
sleds. It was a lonely place, shelves mostly empty, for the great snowfall of 2020 had not gone unnoticed. But from the slim pickings we found two unlikely heroes: a 24” foam disc decorated with eager puppies, and a strange contraption simply called Snowbob. “It’s okay to change our adventure, isn’t it,” Ryan mused. “I really like to hike in the forest, but it snows so rarely. And sometimes it’s nice to just go crazy down a hill.” Down to the park we hurried with our plastic steeds, down
Joseph McLean
to the crazy hill with the long runout. Snow was falling quickly now, a storm that would break records for the town. The sun had set, the streets were empty except for the occa-
The great snowfall of 2020 was underway,
sional scraping dash of the snowplows. It was perfect.
and the city was sinking under a fluffy white blanket of doom.
At first the sledding was hard. The children, swaddled in
Between the piles of slush and silt, the kids and I strode
50 layers and looking like large woollen dryer balls, were
bravely towards the forest, hand in hand, mitten in mitten.
unfamiliar with the physics involved. One does not step onto a primed sled, unless one wishes to descend the hill
As their guide and adventure leader, I was the first to notice
upside down and backwards. The wipeouts were colossal,
when we stopped making progress. We had become stuck
the laughter was infinite. And eventually from the chaos, as
at a small hill, climbing to the top only to skid back down
the whole coast hunkered down for the snowstorm of the
again. By unspoken agreement, the children had decided to
decade, two genius sledders were born.
make this a ski run, leaping & sliding on their heels all the way to the bottom, dragging their wide eyed father behind
We drank our thermoses dry, laid down brave new lines,
like an awkward parachute.
dumped litres of snow out of our boots. Kevin surprised us all by tying together two runs and dropping like a plush
After a few breathtaking rounds of this, I realized that some-
cannonball into the dark, whooping all the way. When the
thing had to be done. Squinting through darkening skies, I saw
teenagers arrived with their crazy carpets, Ryan was quick
on the horizon a store known for selling winter gear. We dis-
to point out where the hazards and jumps were. And when
cussed our options, recalibrated our adventure. And went in.
the teenagers got bored and wandered off, my kids were still there, still there until bedtime, blazing up and down
At the back of the store, past seasonal decorations and a
that hill like it was their own Olympics, their voices high and
strange array of plastic penguins, was the place they sold
sweet and proud, glittering and shining through the snow.
Joseph McLean lives in Powell River, spending his days with two young kids, a laid-back cat, and a fantastic wife named Katie. He has repaired a lot of computers; seen a number of mountain tops. Facebook.com/GrowingUpCoastal Photo © Joseph McLean
Campbell River PARTS, SALES & SERVICE
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H E A LT H & W E L L N E S S
SHIFT HAPPENS
Andrea Wagemaker
FEELING UNWORTHY IS JUST
A State of Mind
Image © melita / Adobe Stock
When we start a personal journey and begin
Your mistakes of the past can be like a ball and chain that
to peel back the layers of what defines our complicated
you carry and can’t shake off, and day after day you come
lives, it’s one thing that we fear. Yup, one reason alone sits
back to this same situation only to cause more stress and
behind all the worries of suffering, failure, and conflict.
anxiety that feed the thoughts. The negative self-talk has
What holds us back or pushes us forward is defined by one
now created a negative mindset or belief that you are not
thought and one thought alone: “Will I be good enough?”
good enough. Regardless of how you dress it up, whether it be fear of failure, it all relates to one core issue. “I’m not
Is Everything you ever desired on the other side of fear?
good enough” is the ultimate human fear.
Love? Financial abundance? New job? Joy? Feeling and living here and now? The question remains, how do I get
You have the power to change a negative mindset into
past the fear? Are you in your own way? The great news
a new positive mindset through the power of light and
is the problem is not you, it may be your own mindset
reaching a higher vibration in energy and connection to
that is holding you back. The thought of “I am not de-
authentic self. It is in the light where our thoughts begin
serving" or “I am not worthy” or “I am not good enough”
to change. Where your focus goes, new positive energy
will keep you stuck in the past and unable to get past the
can flow. This will not change the events or memories in
guilt and the fear of moving forward. Believe it or not, it
your life, but it can begin to change the feelings of fear,
is our own negative self-talk that keeps our minds stuck.
flight, fight or freeze that take hold of the mind from
The mind does not care if it is good or bad for us—it just
moving forward and putting the past where it belongs.
knows what it knows and it loves repetition and replaying the past even though it is paralyzing us from bringing in
The self-talk of negativity is how the brain tries to pro-
positive new experiences.
tect you by keeping you in your current state of fear. This self-talk can take hold and that is how we can be stuck in
It is easy to say you can’t keep living in the past, but letting
our own thoughts. The narrative your head needs to start
go and accepting that what is done is done can be hard
changing. Moving from "I’m not good enough" to one of
for the mind to accept. Even more when the mind replays
"I’m better than I was yesterday."
and frames a failure only to set you up for repetition. With the introduction of Lucia Light, the mind can begin You may find yourself thinking and pondering about a
to start a new positive pathway to leaving the past behind
trauma or a past negative experience every day, heck…
and you can begin to take charge of your thoughts instead
you may have nightmares about it too, even if you tell
of them controlling you, finally giving yourself permission
yourself you need to let go and learn the lessons from
to focus on what you decide to bring in. The light allows
the past and finally move on. The reality is that it can be
your mind to easily turn off the outside world as you begin
hard to let go of the guilt, shame and for the pain brought
to take an inner journey into self. This is the time to create
on by others or pain you may have caused someone else.
a new journey and break free of fear-based thoughts.
Interested in having a session with the Lucia No. 3? Visit www.ShiftHypnotherapy.ca | 250-338-3401 Andrea Wagemaker is a Licensed Clinical Hypnotherapist and Certified Life Coach. Call now for your inner journey visit. 2 8 | C O M PA S S M A G A Z I N E | I s s u e 2 6
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Reishi Mushroom Bud Logan
The Hemlock Lacquered Polypore mushroom
They’re known to be analgesic, anti-inflammatory, anti-
(Reishi Mushroom) is a fan-shaped shelf polypore with
bacterial, antiviral, antioxidant, anti-allergic and anti-tu-
a red to orange color and a shiny top. It grows mostly
mor. Reishi mushrooms have also been shown to reduce
on the east coast, on hardwoods, but also occurs on the
blood pressure, blood cholesterol, and blood sugars. Its
coast of the Pacific Northwest where it grows on conifer-
effects on blood sugar were significant enough that it has
ous trees as well.
been successfully used in the treatment of diabetes.
This fungus normally grows horizontally as a shelf
The antioxidant activity of compounds found in Reishi
mushroom but may also grow vertically, developing a
mushrooms seems to target free radicals responsible for
stalk and cap formation over time. It has a hard, shiny
aging. Reishi works to protect and strengthen the liv-
surface, reddish brown or burnt orange color, almost
er and has been successfully used for the treatment of
appearing lacquered. The underside is rough, and white
chronic hepatitis B.
when fresh. It bruises quickly when touched, darkening to a tan color. Sometimes newly fruited mushrooms can be all white in color, and the typical deep orange color will show up as they mature.
The cancer-fighting properties of Reishi mushrooms are well documented in scientific literature. Reishi doesn’t seem to fight cancer cells outside the body in tissue cultures, so this suggests that the main anticancer effects are
Reishi mushrooms have no poisonous look-alikes, mak-
achieved by strengthening a person’s immune system
ing them safe for the beginning mushroom forager.
and helping their body fight off cancer, rather than at-
However, it is important to only harvest the fresh mush-
tacking cancer directly.
rooms; if the underside is a brown or gray color, there could be potentially harmful molds present. They spoil quickly so get them into the dehydrator right away. To dry them, cut into thin strips, and store in an airtight container out of direct sunlight. Reishi mushrooms contain medicines known as adaptogens that can help you to adapt to cope with physical and mental stresses. You should use this medicine for a few weeks in order to get the full benefits, as it can take weeks to build up in your system.
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Traditionally the whole fruiting body is used (i.e. the above ground parts). Recent studies have shown that the mycelium may in fact delivery more medicine than the fungi itself. The most common way to prepare Reishi mushrooms is as a strong tea, where thinly sliced mushrooms are simmered for a couple of hours to extract their water-soluble constituents. You can grind the dried mushroom into a powder that can be put into hot water, added to gravies or just added to foods directly. W W W. C O M PA S S M A G A Z I N E . C A
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