WELLNESS Spring 2015 by WELLNESS

lifestyle 路 health 路 sport

CARRIE DOLL & STEPHEN PETASKY Celebrity Wellness with

LEADING BY EXAMPLE

SLEEP IS YOUR FIND YOUR

LEN RHODES GIVES BACK

WEAPON

ESKIMOS CEO SECRET

BALANCE

WITH MEDITATION

SPRING 2015

Living healthy is a devoted way of life for this dynamic power couple

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CONTENTS Spring 2015

Carrie Doll & Stephen Petasky

F EATUR ES

26 Leading by Example Edmonton Eskimos CEO Len Rhodes has opened up his heart to a service dog for those in need 31 Celebrity Wellness With Carrie Doll and Stephen Petasky Living healthy is a devoted way of life for this dynamic Sherwood Park power couple

LIF E 6 Editor’s Note

H EALTH

8 Five Stages Of Health And Fitness Which stage will you fit into, and which stage do you want to be? 11 Sleep Is Your Secret Weapon You may think that you are getting enough sleep, but are you? 14 Supplementary Questions With so many vitamins and more out there, which ones are essential? 20 Do You Pass The Smell Test? Poor hygiene could be affecting your health and career prospects

page 31

ON THE COVER

36 Spring Cleansing Simple steps to detoxify for better overall health 38 Reignite Your Relationship Understanding why the spark is gone is half the battle 40 Anatomy Of A Really Good Apology Taking responsibility for your actions helps others heal 42 Think Before You Commit Don’t overlook details when seeking seniors’ long-term care

46 Mediterranean Quiche Recipe Enjoy spring with this healthy and delicious zucchini quiche

FOOD

C OM M UN I T Y

44 Eggs – Nature’s Wonder Packed with goodness, eggs provide a variety of benefits

L EI S UR E

50 Find Your Balance Meditation offers focus, relaxation and insight into yourself 52 Top Runners For 2015 Know your foot type before you go and spend your cash

54 WELLNESS Magazine Celebration WELLNESS and dancer Taylor Hatala entertain hundreds at anniversary event

WELLNESS | SPRING 2015

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EDITOR'S NOTE Spring 2015 SPRING 2015 | VOL 2 | 02 Colin McGarrigle, Editor-in-Chief colin@wellnessalbertamag.com

Publisher Donna Zazulak Editor-in-Chief Colin McGarrigle

While Edmonton’s long winter loves to hold us in her grasp well into March, nevertheless we know that warmer days are soon upon us, and that in weeks rather than months we will be basking in her glory once again, forgetting her past transgressions. And with the dawn of spring comes a sense of renewal and optimism for what lies ahead. With that in mind, this month’s SPRING issue of WELLNESS features renewal, rebirth and rejuvenation in our wide range of stories, features and advice from our esteemed panel of experts and writers. New WELLNESS contributor, performance coach and TSN 1260 radio host Jeff Krushell gets back to the basics of being rejuvenated with his in-depth exploration on the importance of sleep. We all know most of us don’t get nearly enough sleep with hectic schedules, kids and careers, but Jeff explains how you can get more sleep, as well as discussing the negative health impacts of not enough quality sleep. Learn all you should know on finding nighttime Zen on Page 11. One couple that takes their sleep, as well as their entire overall health very seriously, is celebrity power couple Carrie Doll and husband Stephen Petasky. Our cover story this month features this dynamic duo and their constant strive for excellence in terms of fitness and overall health, well-being and community involvement. From the moment they wake up to what they eat every meal, to their exercise regime and even to their sleep routine is based on living as healthy as possible. Check out this great read on Page 31 to learn some of their successful secrets! In terms of rebirth, we feature a new editorial feature this month entitled “Leading by Example.” This monthly feature will endeavor to highlight leaders who give back to the community through selfless passion or those who are an inspiration to others facing challenges. And our first feature this month is on Edmonton Eskimos President and CEO Len Rhodes. Len has been involved with Dogs with Wings and has just completed being a “foster parent” for a service dog for people with disabilities. For the past year, Len has been with this dog 24-hours-a-day, whether that’s at work, church or the grocery store to help train this dog for someone with a disability. Read this heartwarming feature on Page 26 to learn more and how you can get involved. Dr Ganz Ferrance also teaches us about renewing your relationships by delivering a genuine “sorry” to those you have hurt or wronged. We all may think that saying sorry is saying sorry, but Dr. Ganz outlines the trickiness in how you apologize by ways I never thought possible until he enlightened me. Fix that relationship with more information on Page 40. With more on relationships, psychologist and sex therapist Jason Jones gives some great advice on reigniting that spark in your relationship on Page 38. Jason explains that understanding why that spark is gone is half the battle and he also gives readers 10 great tips on getting hot and heavy with your loved one once again! Also a new contributor this month is Susan Agrios, who teaches us the basics of meditation and how you can help find a new sense of self and calm in your life. Susan is an internationally certified Yoga and Meditation teacher and brings a vast wealth of knowledge to a new area of WELLNESS that we hope you enjoy. Find out more on Page 50. We hope you enjoy this issue and don’t forget to send me your WELLNESS story at colin@wellnessalbertamag.com

Art Director Lianne Mah Photographers Grant Olson, Sean Williams Contributors Susan Agrios, Alana Belik, Dr. Ganz Ferrance, Ian Hope, Jan Hostyn, Sandy Jacobson, Jason Jones, Jeff Krushell, Rick Lauber, Paul Plakas, Rose Yewchuk Advertising Erin Cassidy, Kristin Classen, Donna Zazulak On the Cover Carrie Doll & Stephen Petasky Photography by Sean Williams Published 6 times/year by Zazulak Marketing & Communications Inc. Copyright (2015) by Zazulak Marketing & Communications Inc. No part of ths publication may be copied or reproduced without the written consent of the publisher.

For advertising inquiries, contact advertising@wellnessalbertamag.com Subscriptions (prices plus GST) One year $23.95. Two years $44.95 Three years $64.95. Medical information or resources are not intended to replace professional medical advice. Readers are encouraged to consult their health professional before embarking upon any exercise, medical, nutrition, or supplement changes. Opinions expressed herein are those of contributors. Sources quoted and advertisers do not necessarily reflect those of Zazulak Marketing & Communications Inc. its directors, officers, and employees (collectively the “Publisher”). The statements, opinions, and points of view expressed in articles or authors, and publication shall not be deemed to mean that they are necessarily those of Zazulak Marketing & Communications Inc., the publisher or editors. Advertising in WELLNESS magazine does not indicate an endorsement by Zazulak Marketing & Communications Inc. or its contributors.

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WELLNESS | WINTER 2015

HEALTH

STAGES

HEALTH FITNESS Which stage will you fit into?

by Paul Plakas

Have you ever wondered how other people live and eat compared to yourself? Human beings vary quite extremely in the amount of fat they carry on their body. The quantity of fat affects our health and fitness. In the 25 years I have been working in the personal training business I have seen patterns of behavior and lifestyles that are consistent with varying body fat levels in people. From that, I have identified five levels of health and fitness that most people can categorize themselves into. The goal is to first be aware of your habits and what new behaviors you must gradually develop to move up to healthier stages of existence.

WELLNESS | SPRING 2015

“A COUCH POTATO SEES PAN FRIED MUSHROOMS, TOMATO SAUCE IN PIZZA AND FRENCH FRIES AS VEGETABLE SERVINGS.”

COUCH POTATO

Individuals in this stage have a dislike or even slight fear of fruits and vegetables, mostly vegetables. It would be similar to trying to get a healthy person to eat a worm. In my experience a couch potato sees pan fried mushrooms, tomato sauce in pizza and french fries as vegetable servings. They will typically eat at a fast food restaurant daily and order food delivery for dinner almost every night. Men and women in this stage typically take less than 2,000 steps per day. The only daily movement is walking to their car, the bathroom, the fridge and you guessed it, the couch. They have no awareness of what an elevated sustained heart rate feels like. If they did start exercising the experience of a hard beating heart would feel like an alien is trying to burst through their chest. The couch potato watches an average of six plus hours of TV/computer at home. Most people in this stage often have accelerated disease and are morbidly obese (BMI 35+).

Stage Two SEDENTARY

Individuals in this stage consume at least one piece of fresh fruit daily. They may even venture and have lettuce and tomato on a sandwich. Trips to fast food outlets and ordering in typically happen four to five times per week. Packaged food and convenient frozen dinners typically make up the other meals in the week. There is no structured exercise, but some light movement occurs with housework and maybe walking the

Stage Three LIGHTLY ACTIVE

Individuals in this stage consume two to three pieces of fruit daily and make a point of eating a salad with one of their meals two or three times per week. Fast food and ordering in typically happens a few times per week as well. Leftovers from dinner prepared from scratch at home make up the other meals of the week. In this stage, structured exercise begins with three times per week consistency on alternating days and 60 minutes in duration. Activities chosen are moderate in intensity, such as group classes, yoga, pilates, walk/jog. Television and computer time make up for two or more hours at home. People in this stage walk up to 8,000+ steps daily. Even with this amount of movement people are often overweight in this stage with a BMI of 26-29.

Stage Five VERY ACTIVE, VERY FIT, VERY LEAN

People in this stage consume 75 per cent of their diet from plant-based sources. They view fast food and processed food as toxic to the body creating disease. Individuals exercise daily and create active adventurous weekends and holidays. Television is rarely watched and computer time is mostly just for work. These people take over 15,000 steps daily, seemingly always moving. Engagement in some form of competitive sport is common in this stage. People in this stage are muscular and lean and may even have a higher BMI due to the extra muscle they are carrying. Most individuals can identify with one stage more than any other. It is also very easy to share characteristics of two or even three stages. The questions you need to ask yourself is “How much are you willing to change your lifestyle for a leaner, fitter and healthier body?” At the beginning it seems like some of the sacrifices are too overwhelming. However, once enjoyable healthy habits are formed and a leaner fit body is created, it no longer feels like a sacrifice. ♦

Stage Four ACTIVE

Lifestyle habits in this stage include having some form of fruit or vegetable at every meal. Fast food is consumed on rare special occasions. Dinners are made from scratch with weekends used to go out to restaurants. Lunches are premade the night before and brought to work so that poor eating choices

PAUL PLAKAS

BPE, HFI, CSCS

Paul Plakas has been a personal trainer for more than two decades and is the owner of Custom Fit Personal Training Studio in Edmonton. He has also been featured on the Gemini Award-winning, Slice TV network shows “Taking It Off” and “X-Weighted.” Paul currently presents a fitness/nutrition segment on CTV Edmonton News. www.customfit.ca

WELLNESSALBERTAMAG.COM

H EALTH

Stage One

are more difficult to make. Structured exercise (five times per week) with specific fitness goals exist to help with keeping focused and consistency. The intensity of exercise varies from moderate to high. Television and computer time is kept to only when a favorite show is on, usually one or two hours maximum per day. People in this stage take over 10,000 steps per day and have a normal health weight with a BMI 20-25.

family dog a couple times per day for 15 minutes at a time. People in this stage walk up to 5,000 steps per day. Television and computer time is at least four hours plus per day at home. People in this stage are often obese (BMI 30 +).

a better u, inside and out

Sleep Is Your

SECRET WE A P O N You may think you are getting enough sleep, but are you?

Are you getting enough sleep? Is your spouse getting enough sleep? Are your kids, your co-workers and your friends getting enough sleep? I only ask because it may be the most important question you can ask yourself. You see, the amount sleep you are getting and quality of your sleep impacts every aspect of your life. It’s estimated that 60 percent of Canadian adults are not getting enough sleep. We’re averaging 6.9 hours of sleep a night, which is well below the recommended eight hours. Research also indicates that 30 percent of adults are getting less than six hours of sleep a night and 40 percent of children are not getting enough sleep—impairing not only their growth and development, but also their ability to learn.

In the health and performance world, there are strong links between sleep and brain function, as well as mental health and obesity. Sleep has strong links to colds and flu, heart disease, performance at work, sport performance and injury rates. To give you an idea of how missing sleep might impact you and those around you, here is some compelling sleep data: • After a night without sleep, our ability to memorize word lists drops 40 percent. • After a night of quality sleep, memory improves 20 to 30 percent • Virginia Tech researchers did a study on what causes car crashes. They allowed subjects only four hours of sleep for five nights. Researchers were stunned to find a cumulative impairment in the subject’s ability to think fast, to react quickly and

to remember things. The impairment started immediately upon missing the first period of sleep. • Not sleeping for 20 hours is the equivalent of having a blood alcohol level of 0.08 percent—well over the limit where a driver is classified as legally impaired. • Food or Sleep? Starvation is fatal in two weeks, but sleep deprivation has been shown to be fatal in only 10 days. • Humans are the only mammals on the planet who self-induce a sleep deficit. We know there are many circumstances that may lead you to lose sleep. So, should you be worried about how much sleep you are getting, or not getting on any given night – no not at all. Missing a few hours of sleep on one or two nights is very manageable. 

WELLNESSALBERTAMAG.COM

H EALTH

by Jeff Krushell

HEALTH

“A LACK OF SLEEP HAS A MAJOR IMPACT ON HOW OUR BODIES PROCESS AND UTILIZE FOOD AND ENERGY.”

BLOCK YOUR SLEEP

Take your nightly amount of recommended sleep and look at it from a weekly perspective – a weekly block of sleep. For example, if you require eight hours of sleep in a night, over seven nights you will need to get in 56 hours of sleep. If you find yourself missing a few hours here or there, no problem, make it up by adding a few extra hours of sleep the following night or plan strategic naps. The end game is to get your 56 hours of sleep in over the course of the week.

NAPS AND SLEEP EXTENSION

Napping may be one of the best ways to keep your sleep strategy on track. For our performance programs we schedule a regular daily nap time whenever we can, but napping has to be done correctly. If you want to nap like a pro, plan your nap time between 2:00 and 4:00pm, it’s an optimal time to boost energy and alertness in order to finish the day strong and its early enough in the day not to interfere with night time sleep patterns. Your nap should be 15 - 30 minutes in length and this can vary from person to person so you may need to experiment to find

out what works for you. If you find you have extended grogginess or disorientation after your nap, a condition called Sleep Inertia, you may want to adjust the time of your nap and/or the length of your nap. A good nap can be all powerful. In fact a NASA nap study on military pilots and astronauts revealed that 40 minute naps improved observed performance by 34 percent and alertness by 100 percent.

linking lack of sleep with increased weight gain and obesity. In one sleep study, healthy fit adults were only allowed four hours of sleep for six nights. The findings showed: • Subjects were in a pre-diabetic state • They were more hungry, despite having plenty of food • Glucose metabolism slowed 30-40 percent • All of which can result in increased fat storage

SLEEP EXTENSION

HERE IS A LIST OF THINGS YOU CAN GO THROUGH TO HELP YOU GET THE GOOD NIGHTS SLEEP YOU NEED:

Sleep extension is another strategy for boosting performance. Very simply, plan for more sleep. If it is recommended that you should be getting eight hours of sleep, so plan for 10. This strategy for sleep management can also be very powerful. The benefits of sleep extension have been shown time and time again by researchers at Stanford University, who increased the sleep periods of varsity athletes to at least 10 hours a night for a duration of five to seven weeks. The extra sleep and rest resulted in personal best performances, faster sprint times, improved shooting accuracy and improved ratings of overall physical and mental well-being. Naps and sleep extension strategies can be used by everyone, the important key here is to have your foundation set up in a daily and weekly sleep plan. Your foundation will provide the guidelines for you to make proper adjustments in your sleep strategies.

COULD LESS SLEEP BE CONTRIBUTING TO THE EPIDEMIC OF OBESITY? As we work to uncover the secrets of what exactly happens when we sleep, it has been found that a lack of sleep has a major impact on how our bodies process and utilize food and energy. Strong evidence has been found

Block your Sleep: Take your recommended amount of nightly sleep and put it together in a weekly block of sleep time. This way you don't have to worry about missing an hour or two from day to day, just remain focused on your weekly sleep goals. Keep a Sleep Log: Write down the amount and quality of your nightly sleep. This will allow you to balance and plan your weekly sleep strategy. Keeping a detailed sleep log for a minimum of 10 days can reveal sleep patterns and habits that may be keeping you from getting a quality sleep. Set Your Routine: It’s important to wake up and go to bed at consistent times each day, even on the weekends. Also, give yourself plenty of time to wind down and relax before bed. Reading in soft light with relaxing music can be very effective Avoid Technology: Put the phones away! Yes, it has been shown that the light from smart phones and laptops can interfere with the onset of melatonin (sleep hormone). But, it is the activity in the brain that may

WELLNESS | SPRING 2015

Environment: Make your bedroom a good place to be. Keep it cool, dark and comfortable. Invest in a good mattress and great pillows: no work desk; no television; and no workout equipment. Your bedroom should be set up for only two things—sleep and sex.

How Much Sleep Do You Need? The National Sleep Foundation Recommends the following Guidelines for the general public: New Born

0-3 Months

14-17 Hours

Infant

4-11 Months

12-15 Hours

Toddler

1-2 Years

11-14 Hours

Preschool

3-5 Years

10-13 Hours

Exercise: Regular exercise will help you sleep better, but remember don't exercise too close to your bedtime. And whatever you do, do not cut into your sleep to get in a early morning workout – sleep is priority number one!!

School Age

6-13 Years

9-11 Hours

Teenager

14-17 Years

8-10 Hours

Young Adult

18-25 Years

7-9 Hours

Adult

26-64 Years

7-9 Hours

Trouble Sleeping: If you have made and followed a sleep plan and are still having trouble getting a good night’s sleep whatever you do, do not start to self-medicate using sleep aids to sleep or stimulants to stay awake. This often turns into a vicious cycle of sleep deprivation. If you are having sleep issues don't hesitate to see your doctor or seek out a sleep professional.

Older Adult

> 65 Years

7-8 Hours

So, get your sleep. Get the right amount of sleep and the right quality of sleep.

For athletes and active people, due to the extra stress of training and competition, Canada Sport for Life has ingenuously set age related Sleep Guidelines for optimum recovery and recuperation: Active Start

0-6 Years

13-16 Hours

Fundamentals

Females 6-8 Years Males 6-9 Years

10-11 Hours with 30 min nap between 2-4 pm

Learn to Train

Females 8-11 Years Males 9-12 Years

9.5-10 Hours with 30 min nap between 2-4 pm

Train to Train

Females 11-15 Years Males 12-16 Years

9 Hours with 30 min nap between 2-4 pm

Train to Compete

Females 15-21 Years Males 16-23 Years

8-10 Hours with 30 min nap between 2-4 pm

Train to Win

Females 18+ Years Males 19+ Years

8-10 Hours with 30 min nap between 2-4 pm

Active for Life

Any age Participant

7-9 Hours with 30 min nap between 2-4 pm

Good health and top performance for all. ♦

“SIXTY PERCENT OF CANADIANS ARE NOT GETTING ENOUGH SLEEP.”

JEFF KRUSHELL

Jeff is regarded as an expert in the area of talent development, where he has gained unique insights into the process of improving performance. Formerly the Strength and Conditioning Coach for the Toronto Blue Jays and is now the Strength and Performance consultant for Major League Baseball International. He also lectures and speaks internationally and hosts Krush Performance Radio on TSN 1260, which has allowed him to forge relationships with athletes, coaches, sport scientists, doctors, business specialists and researchers. krushperformance.com WELLNESSALBERTAMAG.COM

H EALTH

be even more detrimental to getting a good nights sleep. So shut down the texts, Candy Crush, Gods of War or whatever game you might be playing two hours before you go to bed – this is mandatory for all of our high performance athletes.

HEALTH

by Alana Belik

S U P P L E M E N TA RY

QUESTIONS With so many vitamins, supplements and minerals out there, which ones are essential? Let’s talk about supplements. Are you confused when you see walls of pill bottles with various letters of the alphabet on the outside from A to Zinc? If so, then a good comprehensive breakdown on what you need to take and why is a great starting point. Of course, you may have specific needs that will require personal attention but for now let’s concentrate on the basics for you, as a human, living in Alberta, Canada. I am a bit of a fanatic when it comes to all things health and wellness. As such, I read everything I can get my hands on concerning the topic. I keep up with the latest medical journals, practically keep inventory at the local supplement stores and even use my own body as a testing ground for the newest Dr. Oz secrets revealed. Despite years of research, I still become overwhelmed. I can only imagine what it must be like for the non-fanatical shopper to go supplement shopping without being armed with information. 

“DESPITE YEARS OF RESEARCH, I STILL BECOME OVERWHELMED.” 14

SPRING 2015

Supplement shopping list: • Multivitamin: Look for a liquid or spray version for ease of taking and best absorption. • Omega-3: Take in a plant based form or in a fish oil supplement. • Vitamin D: Take between 6001000 IU per day

“EVEN IN THE SUMMER YOU ARE LIKELY BLOCKING VITAMIN D PRODUCING RAYS WITH YOUR SUNSCREEN.” On the down side, liquid vitamins are a pain when travelling or to take to work, as they need to be refrigerated. A fantastic option is an oral spray vitamin, especially if you hate swallowing pills or tend to get an upset stomach from them. Spray vitamins do not require food to be broken down and absorbed, whereas most other supplements need to be taken with meals. Now for the must-have supplements in your arsenal. You will need a good daily dose of omega-3 essential fatty acid (EFA). It is considered essential because your body does not produce it on its own. You need to consume it. You can do this either in a plant based form such as algae, which is how fish obtain it, or in a fish oil supplement. Natural sources come from nuts, flaxseed, olive oil and fatty fish such as salmon. Even if you eat these nutritious foods, you are likely not getting enough and the importance of omega-3 in your diet cannot be overstated. It reduces inflammation, helps prevent heart disease, boosts good cholesterol to help clear your arteries, helps metabolize fat, protects your eyesight, improves brain function, reduces depression, controls acne, reduces wrinkles, strengthens bones and preserves lean muscle. Take your omega-3 supplement as directed on the bottle.

ALANA BELIK

Finally, you will want to pick up some vitamin D. Though vitamin D is present in small amounts in some foods such as sardines, beef liver and egg yolks, it is not enough. Your greatest source of vitamin D comes from sun exposure, which, as an Albertan, can be tricky most of the year. Even in the summer you are likely blocking vitamin D producing rays with your sunscreen. Milk, orange juice and ready-to-eat cereals are generally fortified with vitamin D, but again, not enough. This sunny vitamin is best known for developing and keeping bones strong. It is also boosts your immune system, improves muscle function, enhances lung function, controls appetite to help with weight management, and helps lower blood pressure. You will want to go for at least 600 IU per day. Again, I favour the liquid types for ease of taking and best absorption. To easily incorporate taking your vitamins into your daily routine, attach the habit to another daily habit such as drinking your morning coffee or walking your dog. Situate your bottles next to your Keurig or Fluffy’s leash so you don’t forget. Soon it will become automatic, especially after you start seeing and feeling the benefits. You can expect a difference within a couple of weeks. ♦

| PTS, NWS |

Alana is a life coach, trainer, and freelance writer with an interest in holistic healing, metaphysics and learning. She specializes in working with women and women’s issues including weight management, relationships, work/life balance, career development and personal growth.

WELLNESSALBERTAMAG.COM

H EALTH

Stores that specialize in supplements are staffed with people who are very helpful and knowledgeable. If, however, you shop at your local drug store or supermarket that sells vitamins and minerals alongside products made by Toshiba, Maybelline, Cuisinart, and Chef Boyardee, you will want to go in prepared with a shopping list. Do you need a multivitamin? That depends. Let’s take a look at your diet. Are you eating a wide variety of at least seven servings of fruits and vegetables every day? That would certainly be preferable, which is why I advocate incorporating smoothies into your routine, however, I digress. Anyway, that is not always possible, so it is a good idea to keep a multivitamin on hand for less than perfect eating days. There are many options from which to choose. Some brands even have specific blends for different age groups and genders. According to my personal experience, liquid multivitamins are best. They are easy to take and are readily absorbed. I can tell the efficacy by the strength of my fingernails.

THE THiRd AnnuAl

STAND UP

BE BRAVE

Wednesday, April 1st, 2015 11:30 am â&#x20AC;&#x201C; 1:30 pm Shaw Conference Centre, Hall d Featuring:

MATThew SAnduSky

We are pleased to announce Matthew Sandusky as this yearâ&#x20AC;&#x2122;s guest speaker. As a child, Matthew was sexually abused by his adoptive father, former Penn State football coach Jerry Sandusky. Since sharing his experience and enduring a high profile court case, Matthew has dedicated his life to speaking out against child sexual abuse. We invite you to join us at this inspiring event to raise vital funds for children who have been sexually abused to receive treatment at the Be Brave Ranch. Tables of 10 may be purchased for $2000. Individual Tickets are $200. Tax receipts are available for a portion of the ticket amount. Please visit littlewarriors.ca for tickets and information.

Presented by:

Proudly Supporting:

JOIN US Join us March 20 to 22, 2015 at Shine Edmonton â&#x20AC;&#x201C; Lifestyle & Yoga Festival! Shine is all about inspiration, growth, responsibility, sustainability and community. We believe in the importance of inquiry and learning, and then putting these into daily practice. The Shine Festival offers two and a half days packed with incredibly valuable classes, workshops and talks, all set within a community-minded environment at the beautiful Enjoy Centre in St. Albert, Alberta. You will have the opportunity to purchase full-day, or full-weekend passes, as well as tickets to our exclusive 108 Sun Salutation Challenge on Friday and Keynote Sessions on Saturday evening.

is a proud media sponsor of

SHINEFEST WE WILL SEE YOU AT THE SHOW! Stop by our WELLNESS booth to enter for a chance to win a SHINEFEST prize package.

www.wellnessalbertamag.com

Attend Shinefest & You Could Win! GRAND PRIZE - BALI SPRING RENEWAL RETREAT Purchase a Shine Festival ticket and you will be entered to WIN the GRAND PRIZE Draw. SHINE Bali Spring Renewal Retreat for one winner. Value $3,200 Shine Lifestyle & Yoga Festival Ticket Information at: www.shinfestival.com

SCHEDULE Friday, March 20 1:30pm - You are a Healer: Empower Yourself & Your Family with Energy Healing 7:00pm - 108 Sun Salutations Saturday, March 21 8:00am - Guided Meditation to your Inner Mentor , HIIT & Yoga - A Combo Class, Spring Forest Qigong 9:00am - Exploring the Science of Yoga for Stress Management 9:30am - The Future of Yoga: Embodiment, Integration & Asana 10:00am - Inversions & Arm Balances 11:00am - I Am Self-Love , Desire Mapping 1:30pm - How to Live Sustainably and More at Peace with Nature Seasonal Sanctuary: Spring Equinox Yin/Yang Yoga & Meditation BEloved Conscious Yoga Flow Sattva Ananda - "From Balance to Bliss" 3:30pm - The Work of Byron Katie - An Introduction to Self-Inquiry 4:30pm - Acro Yoga Fundamentals 5:00pm - Pause: The Prison Yoga Project LIMITEDMantra and Expression Sunday, March 22 8:00am - Spin & Flow, Free Your Breath - Restorative Yoga 9:30am - The Work of Byron Katie - An Introduction to Self-Inquiry 10:00am - Healing from the Inside Out: Self-Awakening Yoga Therapeutics and Yoga Nidra 11:00am - Seasonal Sanctuary: Spring Equinox Yin/Yang Yoga & Meditation PranayamaRx: How Conscious Breathing Affects the Body and Brain 11:30am - Powerhouse Yoga 1:30pm - Mindfulness Meditation LIMITEDSatya: Service to the Sangha 3:00pm - Yoga for Menopause 3:30pm - Intro to Yoga Nidra - Changing Your Mind, The Business of Doing Good 4:30pm - Building a Sustainable Body for Yoga & Everyday Life, Chakra Alchemy Dance 5:00pm - Navigating Change, Pause: The Prison Yoga Project

HEALTH

DO YOU PASS THE

SmellTest?

by Ian Hope

Poor hygiene could be holding you back from career advancement

often raise this question with leaders at training programs: “What is the one thing you most tend to avoid bringing up with an employee or team member?” More than 75 percent of the time the answer given is “poor hygiene.” Poor hygiene can cover a great many things—everything from uncombed hair, to crumpled and soiled clothing, to body odour, offensive fragrances and everything in between. It’s too bad that managers and supervisors are so reluctant to address hygiene issues because the truth is that the many employees with hygiene issues aren’t the least bit aware of it. Many managers also don’t see how it affects co-workers, customers and others in the workplace—

not to mention how it can limit their own job and promotional prospects. When I was quite young and already supervising others, a situation arose which I found myself unprepared to deal with. Two ladies complained to me about the body odour of another female employee working in our open office. There were seven women altogether and the subject of the complaint sat smack dab in the middle of the group. And yes, I admit I had noticed and then ignored these odours when I was near her myself from time to time. I swallowed hard, overwhelmed with the thought it would be up to me, a young man barely half this lady’s age, to bring this embarrassing issue to her attention. At the time I did what many supervisors would have done, and tried to deflect the complaint away from myself. I suggested to the ladies that it was within their right to mention this, “woman to woman,” to the offender. A few days later I looked at the workstations and saw that instead,

each desk now had a large air freshener strategically located at the closest corner to this lady’s workstation. This seemed to have been their solution, and the snide remarks about this lady’s poor hygiene simply continued. I look back on this now and realize that while my intention was only to spare my staff member’s feelings, I had not done her any favours in the long term. I had not done my job and made things better for both her and the work group. For years she may have wondered why she was so unpopular within the group and organization. After a great many leadership ups and downs, and in particular a lot of learning from mistakes, I’m confident that if a similar dilemma presented itself now, I would respond far more proactively. As an example, just a few years ago a colleague came to me to seek some helpful feedback about his hygiene that he very much needed. He had wondered why he’d been consistently overlooked for

WELLNESS | SPRING 2015

Top 10 Reasons To Maintain Good Hygiene Self-Respect

Taking care of yourself is the highest form of self-love. Caring for your hygiene shows respect and gratitude for your body and your life.

Sex Appeal

When you take care of your personal hygiene you smell good, dress well and bring a fresh air of confidence. No one is attracted to someone who is dirty, unkempt and smells bad.

Acceptance

Bad hygiene is an embarrassing and socially unacceptable quality. Others will be less likely to invite you to join in social activities and gatherings. Conversely, if you keep good personal hygiene others will feel comfortable around you and find you approachable.

Business

Taking good care of yourself shows that you are responsible and self-reliant. Good personal hygiene also makes a good first impression on potential employers.

Mental Health

What happens to your body affects how you feel inside. Having a high standard for taking care of yourself gives you a sense of pride.

Prevention

Maintain good hygiene to prevent bacteria from weakening the body by growing in unwanted places.

Maintenance

A clean mouth with brushed and flossed teeth is far less likely to have cavities and require dental maintenance. A clean body less likely to harbour viruses and bacteria.

Contagiousness

Others can also be infected by diseases and illnesses you carry if you do not maintain personal hygiene. Viruses and bacteria spread quickly between people.

Children

Setting a good example for personal hygiene will help your children incorporate it into their routine and make it a healthy habit for the rest of their lives.

Lower Costs

Brushing your teeth and keeping clean could reduce visits to your doctor and dentist, saving you money on prescriptions and extra dental procedures.

IAN HOPE

BCOMM, CMA

Ian Hope is a management consultant, certified facilitator, speaker, and writer, who trains others in people and leadership skills that are highly valued in today’s workplaces. www.ianhope.com

WELLNESSALBERTAMAG.COM

H EALTH

appointments to senior committee work that would put him together with some of our top people and clients. In my view, he had some fairly evident hygiene issues and I felt these were holding him back. I found a way to give him some coaching on these issues which he later said had never been mentioned by his ‘up-line.’ They were all things I believed he’d find easy to remedy once brought to his attention, such as the telltale lunch stains often on his tie, the hair that was seldom trimmed and combed, the perpetual five o’clock shadow from not getting close enough to the razor in the morning, and the shirt that was always one or two neck sizes too small leaving the knot in the tie askew. When looking in the mirror this fellow simply hadn’t seen what was so plain to others. Taken together, they were becoming career killers for him. Happily though, I recall that the very next day he stuck his head in the door of my office grinning with a closely shaved chin, sharp haircut and also wearing a crisp shirt and new tie. Wow! He looked like a completely different person! What made our discussion work was that he could clearly see I was providing my suggestions only to help, and not to hurt him. This is the basis that we have to establish with everyone we are giving feedback to about things as personal and sensitive as their hygiene. And by the way, this gent did get the appointment he had so much wanted about a year later. So my advice is not to wait for others to point out that you have a hygiene issue. Take stock of your hygiene and make improvements that happily are almost entirely within your own control. You can enhance your own potential in the workplace and on the team by being at your best and this includes reflecting a high standard of personal cleanliness and appearance at all times. Happy thoughts to you! ♦

THE RIVALS

LUNCHEON

FRIDAY, APRIL 10 SHAW CONFERENCE CENTRE - HALL C

| DOORS 11:30 AM | LUNCHEON 12:00 - 2:00 PM

THE RIVALS STARS VS OILERS

From 1997 to 2003, The Edmonton Oilers and Dallas Stars played each other in the playoffs an amazing 5 times. The 2015 Rivals Luncheon will celebrate this special era in Edmonton Oilers history.

HOT STOVE LOUNGE The 2015 event will feature a Hot Stove with key players from the era including Mike Modano, Curtis Joseph, Jamie Langenbrunner, Marty McSorley, Guy Carbonneau, Claude Lemieux and Ron Low.

BOOK YOUR TABLE TODAY! To purchase a luncheon table, visit the event website at alzheimersfaceoff.ca or contact the Event Director, Tim Garbutt, at 780-920-6169 or via email at tim@linxmarketing.ca.

LUNCHEON TABLES A reserved table of 8 plus an NHL alumni guest (total 9 guests). Receive a charitable tax receipt for $4,000. Option to credit $5,000 towards a player or team’s fundraising efforts.

$5,000

Forty-six thousand Albertans have Alzheimer Disease or a related dementia. Nationally, the figure is 747,000 people - 72% of all Canadians with Alzheimer disease are women. Learn the 10 warning signs. One hundred percent of the net proceeds from the Alzheimer’s Face off are directed towards the Alzheimer Society of Alberta and NWT in support of research in Alberta’s universities. Proceeds are doubled by a oneto-one match from the provincial government.

alzheimersfaceoff.ca

FEATURE

LEAD NG by Example

Edmonton Eskimos CEO Len Rhodes has opened up his heart and home to providing a service dog for those in need

by Colin McGarrigle

hen Len Rhodes took over as President and CEO of the Edmonton Eskimos in 2011, he knew that giving back to the community at large was an essential part of his role. While he has been involved in many philanthropic ventures over the years, including raising money for amateur football, to sitting on various community boards to helping women’s shelters. But one community society in particular has seen Len and his girlfriend Maureen open up their hearts and home for the past two years to help train and love a service dog for someone in need.

Dogs With Wings is a local Edmonton organization that aims to assist people with disabilities by providing fully trained service dogs to people who are have either visually or mobility disabilities, and recently to children with autism as well. Their puppies, usually yellow or black Labradors, are put through an intense twoyear training program for each dog that relies heavily on the good nature of it volunteers to open up their homes, time and energy, and more. Eventually, through the work of foster parents, trainers and community representatives, these dogs become fully graduated to help serve others. Rhodes was paired with Oakley for the past year in the second stage of her “career” training, where they formed an inseparable bond, spending 24 hours a day together. “We take her to church, to restaurants and even grocery shopping. It takes twice as long to shop though because of all the people we

Photography by Grant Olson

“YOU DO MAKE A SACRIFICE, BUT YOU HAVE TO KEEP IN MIND THE BIGGER PICTURE.”

WELLNESS | SPRING 2015

But giving back to the community is something that Rhodes says just seems to come naturally to him and that it’s something he has always believed in and something he helps pass on to other Eskimo players and staff. “I feel it’s very natural for me and part of my calling in life. Yes, I do what I do for a living, but in being part of a community owned football team there’s an understanding that we should do more in the community. Yes, we play football, but when I took this role I understood there was much to it than football and doing this was one of the most thrilling experiences of my life.” To learn more about Dogs With Wings and how you can help, visit dogswithwings.ca ♦

“WE TAKE HER TO CHURCH, TO RESTAURANTS AND EVEN GROCERY SHOPPING.”

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FE ATURE

interact with have so many questions when they see she is a service dog. I think it brings a level of conscientiousness for people to understand that some functions we take for granted, other people rely on an animal to perform certain functions,” said Rhodes. Oakley was being trained to assist someone with a mobility and/or agility challenges and it has been a long but rewarding challenge for all involved. Dogs enter the Puppy Program at eight weeks of age, and are with their puppy raisers until they are approximately 12 months old. During this time, they are taught basic obedience and are exposed to many different situations out in the community. If they have met basic criteria for health, temperament and skill, they enter the Adult Program. The second stage, in which Rhodes was involved with, lasts another six to eight months during which time they perfect their obedience and learn many specific skills useful later on. “When Oakley has her coat on, she knows she’s on duty, but it’s also very important at the end of their assignment to let them be loose and just be a regular dog. When they are done working, you say the word ‘release’ and she knows then she can just have fun and be like any other dog. But these dogs carry tremendous responsibilities on their shoulders, and they are well trained to do so,” said Rhodes. Oakley was just recently paired with a woman in a wheelchair. And while it was hard to say goodbye, he knew that was what he, Oakley and more had been working towards. “You have to love animals and you have to love people. Because at the end of the day that will be tested – your love for the dog and the fact that you know you won’t have that dog forever. You do make a sacrifice, but you have to keep in mind the bigger picture. You can’t be selfish, so you have to let the dog go to help someone who is in need of that help,” says Rhodes. His love for animals also saw him recently involved with the Edmonton Humane Society’s Pets in the Park event, where Len and Maureen helped raise $19,000 towards the society.

Photography by Sean Williams

Carrie Doll& Stephen Petasky Celebrity Wellness with by Colin McGarrigle

Several years ago, Carrie Doll and her husband Stephen Petasky made a monumental lifestyle decision â&#x20AC;&#x201C; to invest in their own health and ensure exercise, eating healthy and living well were the number one priorities in their lives. And for many (most!) of us, that goal always seems valiant and often half-hearted; but for Carrie and Stephen, their pledge was far from token. ď&#x201A;&#x2020;

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Maintaining optimum health & fitness is more than just half a promise for this Sherwood Park power couple.

ON THE COVER Feature Story

s the anchor for CTV Edmonton News at Six for 12 years, and 20 years in media, Carrie was always comfortable with being in the public spotlight, knowing that image, along with smarts and drive, go a long way in the world of media. Along with husband Stephen, who is founder and president of the Luxus Group – a successful company that offers luxury vacation properties, development and more – this dynamic duo already knew the importance of looking after themselves to become successful in life. But in the past few years, Carrie and Stephen have taken that general sense of well-being to the next level of fitness. “One thing we never compromise on is our health and our exercise. Because once that deteriorates, we deteriorate so it’s always a number one priority: it’s just a way of life for us now,” says Carrie. “Even when I am not feeling well, or I have a cold coming on, I’ll always drag my butt to the gym

because after that workout and that boost of endorphins I feel better. It gives me a clear head and helps me function better through the day. I always say that exercise is my magic elixir,” she adds. And for both Carrie and Stephen, starting the day off early with an hour of morning exercise is vital to their success in life. “If we don’t [exercise], it feels like we are sacrificing our day, because we are less focused and our productivity goes down,” says Stephen. And with various business, charity and community commitments, being focused is essential for the power couple. Since leaving CTV a year ago, Carrie has started her own consulting business, and has also continued being a much sought after public speaker and facilitator, as well as being more involved as a principal with the Luxus Group, with husband Stephen. Besides their hectic business schedule, both are heavily involved in the community.

Both Stephen and Carrie are co-chairs of the Glenrose Courage Gala, while Carrie is the chair of the Stollery Women’s Network, is the honourary chair for both the CIBC Run for the Cure and the YWCA Women of Distinction Awards, and is also involved with the Lois Hole Hospital for Women, the Zebra Foundation and Kids with Cancer, among many others over the years. Stephen also sits on the Stollery Hospital board, and has taken over running the Tee Up For Tots, a charity golf tournament once managed by Kevin Lowe and Sam Abouhassen, and helped raise over $1 million last year for the Stollery. He is also on the exploration committee for Northlands to decide what to do with Rexall Place once the new downtown arena is built. “This community is our community and we have to take ownership of it. We always felt that if we want to see improvements [to the community] then we have to get involved. Instead of saying ‘this needs to be done, or

WELLNESS | SPRING 2015

“WE WANT OUR KIDS TO UNDERSTAND THAT IT’S A WAY OF LIFE.”

that needs to be done’ we look at it from the perspective of how can we help, and how can we make a difference, and also, how can we motivate other people to get involved?” says Carrie. Stephen also echoes the same sentiment, but adds that selecting where to help can be challenging. “We look at something that is close to our heart, first and foremost. But we also look at where we can provide the biggest impact in the community,” says Stephen. But with all the commitments and more, finding time to exercise five to six times a week, plus yoga, mountain and road biking, or running in the river valley with their son Kasha and daughter Allegra, the goal of keeping fit is something they help and encourage each other attain.

“Both of us are very respectful of each other’s work out time. We are very encouraging and supportive of each other. And the busier we get, we always remind each other to make time for exercise. In the past, it was easy for exercise to be the first thing that went out the window, but we’ve learned from those mistakes. “There’s ebbs and flows to everything though. Some months we do just awesome, and some weeks we fall off the bandwagon a bit. But we both motivate each other and try to pull the other back on track if the wheel falls off,” says Carrie with a laugh. Part of that commitment comes from the fact that they do invest monetarily in personal trainers and more, but both agree that any money spent of staying healthy is the best investment they could ever make.

“MY PROBLEM USED TO BE THAT I WOULD GO TO THE GYM, TALK MY TIME AWAY, AND GET ABSOLUTELY NOTHING ACCOMPLISHED.”

FE ATURE

Photography by Sean Williams

ON THE COVER Feature Story

“My problem used to be that I would go to the gym, talk my time away, and get absolutely nothing accomplished. So I needed [a personal trainer] to keep me focused and push me beyond limits that I would ever push myself,” says Carrie. “I agree,” says Stephen. “If I’m paying for it, I want to make sure that I am getting more out of it. And if I’m not paying for it, I just don’t push myself enough, and it also makes me more accountable to the goals that I set,” he adds. But that’s not to say that Carrie and Stephen are not human as well, and admit that there are times when diet and life in general can get in the way of perfect

first thing to be packed is the runners, they do ‘vacation’ sometimes. “It’s always challenging for both of us to maintain our diet on vacation. Restaurants are the killer. We just love Italian food and when we are there we let our guard down in terms of diet,” says Stephen. As for their daily diet, both eat light and fresh, with regular green spinach protein shakes, plenty of big salads and a minimum of snacks. “Stephen is the cook. I’m a terrible cook!” laughs Carrie. “But he does such a great job and he gets very creative with things like salad, and even makes all his own

“ONE THING WE NEVER COMPROMISE ON IS OUR HEALTH AND OUR EXERCISE.” optimum health, but both agree that when they do falter, they just work a little harder the next day. “We love champagne and sometimes when we go out we might indulge a bit much, but we make sure to drag our butt out of bed and jump on the treadmill. It’s the hardest thing to do, but after you’ve done it, you feel like a million bucks again,” says Carrie. Due to the nature of Luxus Group owning dozens of international vacation properties, business and travel often mix, and while the

dressings,” she adds. With such healthy living and eating, both are making sure to pass that wellness message down" to their two children. “We want our kids to understand that it’s a way of life. So they see us exercising and that becomes their normal, and they understand that is part of being healthy and part of life,” says Stephen. As for their next fitness goals? Carrie is studiously contemplating tackling the New York City Marathon, as her trainer would

like her to, while Stephen is heading down to the U.S. in a few months to take part in a simulated “Hell Week” with some friends that incorporates the same training that US Navy Seals endure complete with sleep deprivation and basic water ‘torture.’ “Our goal is to just survive it, but I’m really excited about taking part. I think it’s going to be very tough mentally. I feel that will be the biggest challenge,” says Stephen. With hard training going on for almost a year now in preparation for “Hell Week” Stephen has been pushing himself beyond the usual limits. “It’s empowering for me to see the dedication and the hours that he’s putting into it to push the limits, which is great for anyone,” says Carrie. But both agree that while they have made health a major priority in their lives, they feel that anyone, no matter how busy, can attain the same goals by starting small and staying committed. “When it’s a priority, you make the time no matter what. Anybody can say they don’t have the time, but you have to find it in your day and a half hour is better than nothing. Once you make exercise part of your lifestyle, everything else changes in your life as well. You will find that you will eat better, sleep better and feel better,” says Carrie. Sounds like good advice. ♦ WELLNESS | SPRING 2015

SORRENTINO’S 24TH ANNUAL

garlic festival

April 1 - 30, 2015

Special Garlic Menus at all Sorrentino’s Restaurant & Bistecca Italian Steakhouse Locations

GARLIC STOMP Presented by Bill & Grace Knight April 18, 2015

In support of the Buchanan Centre for Parkinson’s Shaw Conference Centre, Hall D For tickets email: info@sorrentinos.com

sorrentinos.com

FAMILY

Cleansing SPRING

Two simple steps to detoxify your body

“COSMETICS AND PERSONAL CARE PRODUCTS CAN BE ANOTHER CULPRIT OF TOXIC STRESSORS ON THE BODY.” by Rose Yewchuk As winter turns to spring, it’s traditional to clean house to clear out all the dust and debris that accumulates over the cold months. As you get your house in order, why not do a spring cleansing for your body? Our bodies have an amazing ability to process and eliminate wastes and toxins. However, sometimes these systems can get overwhelmed, especially in a time when there are so many chemicals in our food, air and water. I’m not an advocate of extreme cleanses or fasts, because they can put unnecessary stress on the body. Detoxification can be done slowly and gently if you follow two simple guidelines: reduce the harmful

substances you are taking into your body and; support the systems of your body that remove toxins.

Step 1: REDUCE THE HARMFUL SUBSTANCES YOU ARE TAKING INTO YOUR BODY. A good place to start is by looking at your diet. Artificial sweeteners, hydrogenated oils, trans fatty acids, and refined sugar can all put stress on the liver and slow down detoxification. Cleaning up your diet can make it easier for your liver to get to work on removing stored toxins. If you despair at the idea of giving up your

junk food fix permanently, try simplifying your diet for a short period of time, such as six weeks. It can be easier to take a break from favourite foods if you know it’s on a temporary basis. You can then re-evaluate your diet at the end of the temporary period based on how you feel. Emphasize whole foods in your diet such as fresh fruit and vegetables, whole grains and legumes, lean meats and fish. Choose organic produce and free-range, organic, antibiotic-free meats wherever possible. You can search online for the ‘Dirty Dozen’ and the ‘Clean Fifteen’ to see which fruits and vegetables are most affected by pesticide spraying, and therefore, most important to buy organic or from small local farmers.

WELLNESS | SPRING 2015

“BE SURE TO EAT PLENTY OF FIBRE THROUGH A GOOD INTAKE OF FRUITS AND VEGETABLES.”

Step 2: SUPPORT THE SYSTEMS OF YOUR BODY THAT REMOVE TOXINS. Many systems of the body do a great job of cleansing and purification, so let’s acknowledge them for their hard work! The liver helps break down chemicals, the bowels and urinary tract excrete wastes, and the skin can get rid of wastes through sweat. Supporting your liver is an essential part of successful detoxification. Relieve stress on your liver by drinking less alcohol (or cutting out alcohol altogether). Eating bitter greens like dandelion, kale, mustard greens, and arugula can stimulate the liver to produce bile, which helps to break down hormones. Squeezing the juice of half an organic lemon in warm water every morning is another gentle way to stimulate the liver, as is eating a raw carrot in the mornings before breakfast.

ROSE YEWCHUK

• Cilantro helps remove mercury from the body. Add it to your cooking or take cilantro drops up to four times per day. • Garlic is a great digestive healing agent and antimicrobial. Cook with it to your heart’s content or try garlic capsules. • Probiotics help your gut function more effectively, digesting food more thoroughly and making for better elimination of wastes. • Vitamin C is a powerful antioxidant that helps break down and remove toxins. A good dose for detoxifying is 500-3000 mg/day. • Turmeric is very effective for supporting liver function and limiting inflammation. Use it as a spice in your cooking or try capsules. • Milk Thistle helps regenerate liver cells and protects the liver from damage. • Dandelion root and leaves provide a gentle herbal tonic for the liver. • Diindolylmethane (DIM) and Indole-3-Carbinol (I3C) are supplements derived from plants in the cabbage family that help the body break down estrogenmimicking chemicals. • A good multivitamin and multimineral supplement will help cover all the bases needed for optimal detoxification.

| BA, MA, HRHP |

Rose Yewchuk has been teaching workshops on Fertility Awareness for the past 14 years, maintains an Edmonton-based holistic health practice with Justisse Healthworks for Women, and is a facilitator of the Fertility Awareness Charting Circle.

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When you do your spring housecleaning, take a close look at the ingredients in your cleaning products. Many well-known household products contain hazardous ingredients that can linger in your home and end up accumulating in your body. Cosmetics and personal care products can be another culprit of toxic stressors on the body, especially if they contain petroleum or unspecified fragrances. The book Toxin Toxout has some good advice about what products to avoid. Mercury fillings can also be a persistent source of long-term toxicity. Have your mercury fillings removed by an experienced dentist, and consider getting a urine test to assess the heavy metal levels in your body.

Regular bowel movements are extremely important to detoxification – if you’re regularly constipated, take that as a warning sign. Drink the recommended eight or more glasses of water per day, and be sure to eat plenty of fibre through a good intake of fruits and vegetables. Another option to increase your fibre intake is to include psyllium husks, ground flax or chia seeds in your porridge or smoothies. Traditionally fermented foods like sauerkraut, yogurt, and kefir help populate your gut with friendly microorganisms that boost digestion and detoxification. Baths are not only relaxing and soothing, but great for gently detoxifying through your skin. Epsom salts or baking soda in your bath water help draw the toxins out, and the magnesium in Epsom salts is a natural muscle relaxant. Saunas also stimulate your skin to sweat out toxins. Indulge often if you’re lucky enough to have one in your home, or see if your gym has one you can relax in after a workout. After your bath or sauna, gentle exfoliation with a washcloth or salt scrub helps remove dead skin cells and lets your skin breathe better. Exercise and movement also play an important role in detoxification. Regular, enjoyable exercise can get your heart rate up, improve circulation, and help you sweat out the bad stuff. So get moving! Finally, a cautionary note: introduce detoxifying practices very gradually, as the body can easily be overwhelmed by a sudden release of toxins. If you notice flulike symptoms, diarrhea, or muscle aches, ease off for a few days. Be gentle with yourself, drink plenty of water, and wait until the healing crisis passes. ♦

Detoxifying Essentials

LIFE

REIGNITE YOUR RELATIONSHIP

Understanding why the spark is gone is half the battle

by Jason Jones

t’s Friday night and the time is right, you want to have some fun, show each other how it’s done, TGIF. But wait, you’re exhausted, the laundry is piling up, the dishes are still sitting there, and you’ve got plans for the weekend (and it’s not to just relax). Years ago, it wouldn’t have mattered what you needed to do, you and your partner would’ve jumped passionately into each other’s as soon as you got home, and everything else could’ve waited. Instead, you find yourself barely acknowledging your partner because you’re caught up in whatever you’re doing, you give them a peck on the cheek, and you meet up again to either watch a TV show or say goodnight. You still love your partner, but the intensity is gone. The days of constant sex seem forever ago and both of you have noticed it enough to sigh about your new reality, but you’re too tired to really do anything about it. Let’s call our imaginary couple Shawn and Shelley, and see what their sex-life is like. Another Saturday rolls around and Shelley realizes that she and Shawn haven’t had sex in weeks. That night, she starts kissing

Shawn when they get into bed. They are both exhausted but it seems like they should do it. After all, isn’t that what healthy couples do? So, Shawn rolls over on her, intercourse happens in missionary position, and 5-7 minutes later he orgasms. The whole event took place in the dark, not much talking happened, and they immediately go to sleep after. Shelley may or may not have orgasmed, and if they were feeling frisky, maybe they tried one other position and groaned a bit more. Sound familiar? Sex Therapists call this heteronormative sexuality, and it’s the trap that is a natural response to being with the

"YOU HAVE TO WORK AT IT AND YOU HAVE TO CREATE NEW STIMULI IN YOUR RELATIONSHIP."

same partner for a while (also, don’t let it fool you because it can affect homosexual couples too). There are at least two factors that lead to this response. One is called habituation, whereby our brain stops responding to the same stimulus as intensely as it once did. This is adaptive, and it’s the same response we have to winter. When winter first strikes, it’s a big deal and it seems really cold at -5 degrees. But if it was -5 in the middle of January, we’d all be jumping for joy and probably wearing T-shirts again. Our brain is designed to respond more to new information, and as that new information becomes repetitive, our brain doesn’t pay as much attention to it. So, when you’re first dating, a new stimulus in your brain is lighting up and you can’t get enough sex or intimacy with that novel person. But, after enough time, your brain doesn’t respond the same way and that person doesn’t produce the same response. The other factor, which is related, is wellresearched by Dr. Helen Fisher in her book “The Anatomy of Love” (among others) and suggests that the human brain is designed

WELLNESS | SPRING 2015

for three stages of love as an evolutionary mechanism. The first stage is lust, driven by testosterone and estrogen, which causes us to be voracious for our partner. The second stage is attraction, driven by adrenaline, dopamine, and serotonin, which causes us to be love-struck by our partner, the time that we don’t think straight and lose sleep. The third stage is attachment, driven by oxytocin and vasopressin, and leads to a longer-lasting commitment. Put habituation and the three stages of love together and people are left with the normal effect of heteronormative sexuality. Here’s the thing though – it doesn’t have to be like this. Just because there are factors that contribute to it, it doesn’t mean it’s an inevitability, and it doesn’t mean you can’t change it. If you understand the mechanisms at play here, you are already understanding how to change it. To prevent habituation, you have to work

To Get That Spark Back

have some Barry White in the background? Does it turn you on when your partner screams? Tell them. If you take into account the fact that an attached relationship will likely be challenged by losing that spark, you can take that as an opportunity to make a more meaningful connect with your partner, since that opportunity wouldn’t exist if it was just based on the novelty of a new person. Notice how you would actually have to communicate with your partner about all those five senses? That’s what builds intimacy, knowing your partner, and allowing yourself to be known. Sounds a bit scary doesn’t it? It is, but that’s how you know it’s worth it. If you don't push yourself out of your comfort zone you wouldn't be right where you are now. That’s fine if you choose, but if you want a spark, you’ll need to soothe yourself as you try something new. ♦

1. Know what you like by thinking about it and experimenting on your own with all five senses. 2. Tell your partner what you want and ask them what they want. 3. Don’t take anything personally – you have to allow your partner the freedom to express themselves – you don’t have to agree, just understand. 4. Set your own limits and boundaries and be assertive about them – sometimes a fantasy is better talked about than actually lived. 5. Set aside 30 minutes each week to talk about sex and set goals for the week – ie. In the next week I’d like to try having sex after we have a shower together. 6. Go easy on yourself and don’t get too upset if the spark is gone – this is normal if you don’t do anything about it. 7. Do it differently – nobody gets excited about having bad sex, so don’t do it if it’s because you feel you should. 8. Have sex because you want to, and create reasons to want it – ie. Pleasure, connection, etc. 9. Intercourse is a very small part of the sexual experience – don’t make it the only part. 10. Take the loss of spark as an opportunity to create meaningful and deep bonds with your partner.

JASON JONES

| BSC (HONS), MC |

Jason holds a Masters degree in Counselling Psychology from the University of Calgary, and a degree in Psychology from the University of Alberta, and is a fully registered psychologist. Jason has clinical experience with a wide variety of clients and sexual issues, and has specialized clinical and research experience with sexuality, including desire and arousal problems. www.insightpsychological.ca

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10 TIPS

at it and you have to create new stimuli in your relationship. Just because the person is the same, doesn’t mean that they can’t stimulate you differently. We have five senses to take advantage of here. What excites you visually? Actually turning the lights on and looking at each other perhaps? Lingerie? Looking into each other’s eyes? What arouses you with touch? Gentle or hard? Where do you like to be touched? Make sure you tell your partner because they can’t read your mind no matter how much you wish they could. What about smells? Do you have a favourite fragrance your partner can wear? Is it better to try after, or in, a shower? Ever think about taste? Do you need your partner to brush their teeth first? Would it help to involve flavours on your partner’s body? You could try fruit or something candy-like. Finally, our sense of hearing is also often overlooked. Do you like to hear dirty-talk? Is it sexy to

LIFE

THE ANATOMY OF A GOOD

{Apology} by Dr. Ganz Ferrance

Taking responsibility for your actions helps others heal As we leap past Valentine's Day and "the month of love," into March, it's good to look at what goes into building and maintaining a lasting relationship long after all the chocolates are eaten and the flowers have died. One of the things I've noticed in my years of practice is that people don't always get how, when, or even why to apologize. Much less knowing how to do it so it lands right – instead of triggering Armageddon. Here are some thoughts and ideas that will help you say "sorry" the right way the first time.

WHY SHOULD YOU APOLOGIZE?

You apologize to fix the relationship, not because of the obligations of society. When you say "sorry" it's your attempt to repair the damage, so you can continue the way things were, or build things even better. Just trying to make thing right builds depth and intimacy even more than if you didn't mess up in the first place.

WHEN SHOULD YOU APOLOGIZE?

There is no "best before date" on saying "sorry." Whenever you realize, or are made aware that you have hurt some one, it's totally appropriate to apologize. Even years later, a heart-felt apology can be extremely meaningful to someone receiving it. But don't say "sorry" just to make the problem go away. First off, it will seem fake and then you lose credibility for the future; secondly, it's not fair for you to take responsibility for things that aren't yours – you rob the other person of their opportunity to grow and you'll start to resent the relationship and the other person after awhile.

WHAT IS AN APOLOGY?

When you apologize you are letting the other person know that you are taking responsibility for how your actions caused them pain. Whether you intended it or not! An example I use a lot in my talks and with my clients is: If I walk over to you to give you a birthday present, but I stumble and step on your toes; most reasonable people would think that it would be appropriate to apologize. I would be acknowledging how my actions (stepping on your toes) hurt you – even if my intent was to help you (delivering your gift.) So you don't need to have bad intent to offer an apology. Just acknowledge the other persons feelings and take ownership for your actions. "I'm so sorry I broke your toe when I stepped on your foot. Can I take you to the hospital or get you some ice?" So when you say "sorry" you're not saying that it was all your fault. In fact, you're not saying anything about fault at all. You're just being responsible and grown up. An apology is not a sign of weakness, but rather it’s a sign of strength and maturity.

People respect others who can own their own stuff. You grow in the eyes of other healthy people – not shrink. "Sorry" is also not a magic word that guarantees you'll be forgiven. If you really care about the other person, you will understand (and even let them know) that they may need some time to let the apology sink in and feel safe with you again.

WHAT DOES A GOOD APOLOGY LOOK LIKE? The truth is that the best apology is the simplest apology. You should acknowledge that you hurt the other person and identify their feelings if possible. You take responsibility for your behavior. You offer to make it right. And then you should stop talking! Most people can understand the first three parts but mess up by not keeping quiet after. Anything you say after this weakens the apology. If they ask you what was going on, or for clarification then you can give it, but this is not the time for explanations (and definitely not excuses) with out being asked for one!

WELLNESS | SPRING 2015

Points to remember: 1. You apologize to restore (and build) the relationship.

WHAT DOES A BAD ONE LOOK LIKE?

If you really want to screw up your relationship, you can also use the word "sorry" in one of these abusive ways that makes the other person wrong: • "Sorry your toe is broken" (denying your role in the toe-breaking). • "Jeeesse, I'm sooorrrry!" (dripping with sarcasm and with the obligatory eye-roll). • "Sorry your feet are so big" or "sorry your toes are soooo sensitive!" • "Sorry I broke your toe, but you know I'm clumsy. It's not my fault!" • "Sorry I broke your toe, but if your feet weren't in the way, or you were smart enough to wear steel-toed boots, none of this would have happened!" I think you get the idea. If you really care about the other person, don't make their pain or your actions their fault. So remember, acknowledge how your actions caused the other person pain, offer to make it right and then keep quiet! You'll not only be able to fix your relationship when you mess up, but you'll be able to build strength and intimacy with the person you care about. ♦

2. Don’t say “sorry” just to make the argument or problem go away. 3. Only strong, healthy people say “sorry.” 4. Take responsibility for your actions. 5. Acknowledge the other person’s feelings. 6. Try to make it right where you can. 7. Shut up!! Don’t justify or make excuses – just say “sorry” and stop talking. 8. You can say “sorry” even if you didn’t intend to hurt the other person. 9. It’s NEVER too late—an apology doesn’t have an expiration date. 10. It may take time for the other person to forgive you – “sorry” is NOT a magic word.

“AN APOLOGY IS NOT A SIGN OF WEAKNESS, BUT RATHER IT’S A SIGN OF STRENGTH AND MATURITY.” |

PH.D., R. PSYCH.

“Dr. Ganz” is an international speaker, author, entrepreneur, and award-winning psychologist. His straight-forward and humorous style has made him a sought-after coach, speaker and media favorite. He is been helping individuals, families and organize a chance have greater success and more satisfying lives for over 20 years. www.DrGanzFerrance.com

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DR. GANZ FERRANCE

LIFE

THINK

BEFORE YOU COMMIT Don’t Overlook Details When Seeking Seniors’ Long-Term Care by Rick Lauber

Is it time for Mom or Dad to move into a long-term care facility? Even if the day has not come, preparing is important for caregivers. Start with “window-shopping” possible senior’s facilities. Comparing these and deciding on the best new home for parent(s) can be daunting for caregivers as many options exist. Touring each property can be time-consuming, but will give you the best “feel” for what is offered. Keep your eyes open when on-site and evaluate the following:

LOCATION:

Ask yourself, is this a suitable location for you to visit? Will it be convenient for you to take your parent on regular outings? Is the property close to your parent’s doctor’s office, a hospital, a grocery store, a pharmacy, and/or a bank? Is there a passenger loading and unloading zone located in front of the property’s front door (bonus marks if that loading zone is covered to protect you and your parent from bad weather!)? Carefully evaluate the parking – what I perceived to be a large parking lot at my father’s long-term care home filled up quickly as both visiting family members and care staff parking there. For caregivers who may not drive, is the property available by public transit?

COST:

Care home rates in Alberta begin at $49.60/day (source: Alberta Health, 2014), but can be more expensive and rates are going up, so the price tag of housing Mom or Dad can get very steep! Find out if this cost can be subsidized (based on your parent’s income) or partially covered by insurance. While many long-term senior’s homes do offer additional programs and/or services (e.g. hair or nail care, outings, further meals/snacks), be aware these “extras” often come at an “extra” price which is added to your parent’s monthly bill.

WELLNESS | SPRING 2015

RESIDENT’S ROOMS:

Consider the size, shape, and location of this room within the building. Will the room be shared with another resident or can your parent be independent? Don’t expect a sprawling amount of total square footage; room storage is often limited. As my Dad’s room was quite small, we got the approval for building maintenance staff to attach a shelf to his room wall to provide extra storage. We also brought in a small bookshelf and installed small wheels in its base. This way, cleaning staff could easily push the bookshelf aside to easily sweep and mop underneath it. Look out the windows—what do you see – the afternoon sun or a parking lot? Check all the windows to ensure they can be opened to allow for a fresh breeze. Glance around the room to inspect for cleanliness. Don’t just stop at the most visible areas; peer underneath resident’s beds and in closets. Smell the room air also so see if there are any foul odours.

MEALS:

If possible, tour senior’s long-term care homes around the residents’ mealtimes. These can be hectic times, but you can observe what is being offered for meals and how the food is prepared and served. Is the menu varied and appealing? If Mom or Dad has any menu preferences, food allergies, or diet requirements, can the facility’s kitchen accommodate these? Can you pre-sample some of the food for yourself to gauge for taste and appeal?

NUMBER OF STAFF AND LEVEL OF EXPERIENCE:

Ideally, Mom and/or Dad’s long-term care facility should have a Registered Nurse/ Licensed Practical Nurse on-duty at all times and enough care staff to handle all the residents. You will want sufficient staff to allow for an appropriate and reasonable staff to resident ratio and to ensure that your parent’s needs are not quickly skimmed over as a staffer rushes from room to room. Care staff numbers typically drop overnight but are fewer workers best for your own parent? You don't want to see one care worker responsible for 30 residents (during the day or overnight).

SAFETY:

Carefully consider the emergency evacuation procedure. How will residents be removed from the building, if need be? My father and other residents were on the third floor of a long-term care centre and I was assured they could be ushered down the back stairs. As the residents here were cognitively impaired (with many confined to wheelchairs), I now wonder how effectively this plan could have been carried out. On a related note, confirm the building has emergency lighting in case of a power outage and it’s always good for a facility to have fire sprinklers. Multi-level long-term care homes will often feature an elevator for the convenience of both residents and visiting caregivers. Was the elevator serviced recently and how often do these service calls occur?

“AVOID MAKING A WRONG DECISION AND A POTENTIALLY COSTLY MISTAKE.”

As you’ll likely be touring a good number of possible long-term care homes, jot down thoughts and comments on a notepad or snap a few photos of each building (inside and outside) with your cell phone camera. When relying on your own memory, small points may be overlooked. Remember that you are representing your parents and you will need to look before leaping to avoid making a wrong decision and a potentially costly mistake. ♦

“EXTRAS OFTEN COME AT AN ‘EXTRA’ PRICE WHICH IS ADDED TO YOUR PARENT’S MONTHLY BILL.” For the names, addresses, and phone numbers of senior’s long-term care centres located throughout Alberta, please review this list supplied by Alberta Health Services: http://www. albertahealthservices.ca/facilities. asp?pid=ftype&type=6.

Rick Lauber is the author of Caregiver’s Guide for Canadians and an established local freelance writer with contributions in Chicken Soup for the Soul: It’s Christmas!, Canadian Living, The Caregiver Space and The Edmonton Journal, Edmontonians and The Edmonton Senior. For more info visit caregiversguideforcanadians.com

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RICK LAUBER

FOOD

“BOTTOM LINE IS EAT YOUR EGGS. YOU CAN’T GO WRONG.”

Eggs! Nature’s Nutrient Wonder

WELLNESS | SPRING 2015

by Jan Hostyn

Packed with goodness, eggs provide a variety of benefits missing out big time. That’s where most of the egg’s nutrients are, including almost half of the protein.” Eggs have received some bad publicity in the past due to the amount of cholesterol they contain, but recent studies have shown eating an egg a day is perfectly okay. “It doesn’t increase your risk of heart disease. Dietary cholesterol has little effect on blood cholesterol,” says Castle. “People often tell me, ‘My grandparents ate eggs every day and they lived into their eighties or nineties.’ Be wary of fads and use common sense. “It sounds like a broken record, but when it comes to your overall diet, it really is about moderation and going back to basics.” Also, when you pick up a dozen eggs, whether it’s at the farmers’ market, or your local supermarket, you’re also supporting local Alberta farmers. “Not only do our eggs come from familyrun farms, but they’re super fresh. Most are just four to seven days old, and some are as little as two days old. “Eggs are used in so many different things, everything from muffins to meatloaf to coating for fish and chicken. And at around 23 cents an egg, where else can you find such a nutrient-dense food that has so many uses? “Really, the bottom line is eat your eggs. You can’t go wrong.” ♦

“IF YOU’RE THROWING THE YOLK OUT, YOU’RE MISSING OUT BIG TIME.”

WELLNESSALBERTAMAG.COM

FOOD

Have you ever noticed that, come Easter, eggs seem to pop up everywhere? We dye them, we decorate them, we hide them and we hunt for them. We like to stuff them into baskets (chocolate eggs, but still), and then there’s the whole eggrolling-race thing involving hard-boiled eggs, grass and long-handled spoons. Versatile little things, aren’t they? Let’s not forget what else we could be doing with eggs: actually eating them! Not only do they taste great, but they’re packed with nutrition as well. “Eggs really are nature’s most nutrientdense food,” explains Dietary Technician Beth Castle. “There are over 14 nutrients in an egg. If you compare that to chicken, which has eight nutrients, you can see just how healthy they are. “Not only do they have choline, which helps with brain development and function, they also have vitamin D, folate and iron—nutrients that are hard to get from other foods.” Each large Grade A egg also contains six grams of protein. And because eggs contain all nine essential amino acids, which your body needs to build protein. They are one of the few foods that are a complete protein—all for only 70 calories each. Don’t be fooled into thinking the white has all of that protein, though. “If you’re throwing the yolk out, you’re

FOOD Photo supplied by Taste Alberta

Mediterranean

Crustless Enjoy spring with healthy and delicious zucchini quiche

Quiche by Jan Hostyn

Serve quiche with a mesclun salad tossed with balsamic vinaigrette Preparation: 15 minutes | Cooking: 35 to 40 minutes | Servings: 6 INGREDIENTS: 1 tbsp olive oil 3 cups thinly sliced zucchini 1 cup chopped onion 1 clove garlic, minced 3 ½ ounces goat cheese, crumbled ¼ cup pitted Kalamata olives, halved (optional) 3 tbsp minced soft sun-dried tomoatoes 5 eggs ¾ cup 2% milk ½ tsp dried basic (or 1 tbsp of chopped fresh basil) Cooking spray Salt, pepper to taste

DIRECTIONS: 1. Heat oil in large non-stick skillet over medium heat. 2. Add zucchini, onion and garlic; cook, stirring until golden brown and soft, about six minutes. 3. Transfer mixture to 9-inch glass pie plate sprayed with cooking spray. 4. Sprinkle with goat cheese, sun-dried tomatoes and olives. 5. Whisk together eggs, milk and basil in large bowl. Season with salt and pepper. 6. Pour egg mixture over zucchini mixture. 7. Bake in preheated 350°F oven until set in centre, about 35 to 40 minutes. NUTRIENTS PER SERVING: Calories: 190 Protein: 12 g Carbohydrate: 7 g Dietary Fibre: 2 g Fat: 13 g

WELLNESS | SPRING 2015

Who cares if one restaurant “makes it” when there’s always a dozen more right down the street?

. s e o d o c s Sy

AD Every day good restaurants come and go. At Sysco, we’re working to eliminate the “go” part. We support our customers, offering expert guidance on mastering the business end of restaurant success. The way we see it, every restaurant that stays open is a triumph - for owners and staff, for us, and most importantly for the people out there who just love good quality food.

ADVERTISING FEATURE

Highlighting Edmonton’s Culinary Scene. Partnered By:

Terrific

TIRAMISU! Tiramisu Bistro on trendy 124 Street offers much more than just café fare

ADVERTISING FEATURE

Fresh and fabulous is the key ingredient to everything on the menu at trendy Tiramisu Bistro. Open for the past three years, this Italian-inspired bistro is part coffee house hangout, part upscale restaurant that offers something for everyone in terms of taste, décor and atmosphere.

“We really believe in offering everything as fresh as possible. All our breads, desserts and more are made in-house. Even all our soups and sauces are made fresh. The owner Seble Amelga lived in Rome for many years, so a lot of the inspiration comes from here time there,” says Executive Chef Robert Paolinelli. And with a new menu just launched that includes some new and old items, with many gluten-free options, Tiramisu is taking things to next level! With seating for 115 and two patios, free wifi and delectable coffee, Tiramisu is the perfect place to enjoy good food, drinks and friends. Tiramisu’s appetizer menu has a wide range of fare ranging from wraps to antipasti, such as the Avocado Crab Tiramisu, to various brushetta’s, such as the Salmone Bruschetta, featuring smoked salmon, dill and cream cheese spread, capers and red onion. There’s also an endless range of breakfast options from the Napoli Crepe, to a new Frittata, as well as several fresh and healthy salads. Try the popular Quinoa Salad for an even healthier option! For those on the go at lunch, there are six types of panini’s including the Goat Cheese Panini, the Italian Gourmet Burger Panini, the new Gorgonzola and Steak Panini, and the Vegan Vegetarian Gluten-Free Burger. There’s also 10 Italian-style pizzas on offer, ranging from the popular Margherita Pizza and the delicious Salmone Pizza, to the Calabrese—there’s a fine Italian pizza on the menu for every taste. For even more choice for lunch or dinner, Tiramisu Bistro wouldn’t be authentic Italian if it didn’t offer real, freshly made pasta! The ever-popular Rosso Pizza is tossed in a creamy rose sauce with Italian sausages, red bell pepper, red onion and pamigano, while the Formaggio Pizza offers a creamy mozzarella asiago and pamigano sauce with grilled chicken and mushrooms! For those with a larger appetite, Tiramisu Bistro offers the “Chef’s Creations.” These unique and exciting dishes are created by Chef Robert, inspired by Old-World Italy and made with locally sourced and fresh ingredients. One of the most popular dishes with customers is the Frutti di Mare with sautéed prawns and mussel in a pesto white wine sauce. There also two new dishes being offered on the new menu including the Rigatoni and Confied Duck Ragu and the New York Steak, served with mushroom risotto. The bistro also caters to private meetings and events, such as New Year’s and Valentine’s Day, as well as corporate meetings and specialized catering. On Friday nights, the place is buzzing with great local musicians filling the atmosphere with sweet sounds, and the patio is always busy in the summer. So come on down to Tiramisu Bistro!

TIRAMISU BISTRO

HOURS OF OPERATION:

10750 124 Street

Mon & Tues 9am-9pm

Tel: 780-252-3393

Wed & Thurs 9am-10pm

Email: info@tiramisubistro.ca

Friday 9am-11pm

tiramisubistro.ca

Saturday 9am-10pm |Brunch until 2pm| Sunday 10am-5pm |Brunch until 2 pm| For all Major Holidays, please inquire. Photography by Grant Olson

LEISURE

by Susan Agrios

FIND YOUR

BALANCE

Meditation offers focus, relaxation and insight into yourself

"YOU DON’T NEED ANYTHING, ALL YOU NEED IS YOU AND YOUR BREATH."

My adventures as a yogi began when I was about eight-years-old hiding in the trees with my friends. We were spying on my mom meditating, who at the time was a yoga teacher. We all giggled when I said, “Look, my mom is going to levitate.” Somewhere along the way the torch was passed from my mom to me as I made many trips to India, New Mexico and California to study with some of the World’s Greatest Yoga Masters, Swamis and Gurus. Before I went on this “yogic journey,” I had this gut feeling there was more to the picture than just getting everyone physically fit. As I listened to others tell me they were stressed out, anxious, depressed, not sleeping, not able to focus, concentrate etc. And I too, had so many unanswered questions. This fueled me to want to learn more, to go deeper and explore yoga and meditation as another tool to perhaps find some answers to my own and others’ many questions. While travelling to these places to learn more about yoga and meditation was an exciting new adventure, it was also a very foreign experience for me. What I was about to embark on couldn’t be more opposite than what I was doing. At the beginning it was quite a struggle to go from an extremely competitive environment of speed, strength and power, to sitting for

hours meditating: still, quiet, slowing down my breath and heart rate, silent yoga and meditation retreats and chanting mantras with yogis in turbans, long beards, orange robes etc. In essence I went from this fast paced “doing” lifestyle to just “being”. At first I had a great deal of difficulty sitting still for even a few minutes. On top of this, the more I sat in silence and meditated, the more questions I had. In fact, my questions were often met with more questions and my thoughts often led to more thoughts. I actually remember thinking when I was meditating that I must be doing something wrong, since isn’t the purpose of meditation to not think, clear your mind, not have questions and go into a thoughtless state? I thought meditation was supposed to be relaxing and calming, yet my mind was racing. What I didn’t realize was my mind had always been racing, but I just wasn’t aware of it since I was so busy “doing.” Fortunately over time, my mind quieted and there were less questions, in fact sometimes no questions at all. My thoughts lessened and I was able to sit still and meditate for extended periods of time—sometimes over two hours. I began to go into these deep states of relaxation both physically and mentally and somewhere along the way the dots started to connect.

WELLNESS | SPRING 2015

MEDITATION TIP #1: Sit tall with a straight spine or lie down with eyes closed. The breath is through your nostrils and you want to slow it down since simply slowing down your breath to eight breath cycles is dramatically calming. Inhale… abdomen fills with air (relaxes and expands), then the chest expands followed by the upper ribs and clavicle lifting. The exhale happens in reverse order with the clavicle relaxing, then chest emptying followed by the abdomen pulling in and up forcing out any remaining air (navel point pulls in and up toward the spine).

Practice:

Over time I began to find the balance to compliment my competitive Type A athletic personality. How did I do this and get to this place? The simple answer is through meditation. The great thing about this is you don’t need anything— all you need is you and your breath! I learned it’s important to also be still and quiet so you can listen to what your body, mind and spirit are telling you. Otherwise you just continue repeating the same ingrained habits and patterns over and over again—overriding or ignoring the “true” messages they are delivering. These ingrained habits and patterns are

much like a record that gets stuck in a groove and keeps playing the same thing over and over again. Through meditation (sadhana, daily meditation practice) you can find balance, relaxation and focus on what really is important to help you lead a healthier and happier life. Things that may have bothered you before or caused you a great deal of stress or anxiety no longer bother you to the same degree. Like “water off a ducks back” you can be “in the eye of the hurricane”. I’ve often said you can’t control your external environment, but you can decide what you bring to the situation and how you perceive it. ♦

Find a quiet space in the morning, afternoon or evening to practice your long deep breathing for 3-11 minutes. If your mind wanders try counting backwards from 27 to 1 (Inhale 27, Exhale 27, Inhale 26, Exhale 26 and so on) or mentally say the following mantra Sat Nam (pronounced Sut Nom… Nom sounds like mom). Inhaling Sat, Exhaling Nam. Check in throughout the day to see if your breathing is shallow and in your chest or expansive and in your belly. You can set your watch to go off every hour or two as a reminder to do this.

MEDITATION TIP #2:

SUSAN AGRIOS

Susan Agrios is founder, president and CEO of Training by Agrios, dedicated to helping and motivating others to lead healthier lives, and has 18 years of experience as a personal fitness trainer/strength and conditioning specialist. Susan is an international elite athlete and has also won medals in weightlifting and cycling at the World Master Games. Susan is also an Internationally Certified Level 2 Kundalini Yoga and Meditation teacher with advanced training in Yoga Nidra. www.trainingbyagrios.com WELLNESSALBERTAMAG.COM

LEI SURE

It’s important to remember. The mind follows the breath. The key to controlling the mind is controlling the breath. Yet of all the positive changes a person can make, learning to breath deeply, and completely is probably the most effective for developing higher consciousness, and for increasing health, vitality, and connectedness in one’s life.

LEISURE

TOP

Runners FO R 2 0 1 5

Know Your Foot Type Before You Buy

by Sandy Jacobson

ost running shoes feel comfortable when you're standing in a shoe store, but the true test comes several kilometres into your run. You'll soon realize that the ideal shoe has more to do with your running style and the shape of your foot than it does with the logo stitched on the side. There are as many stride types, foot shapes, and foot strikes as there are runners, and no shoe will be perfect for everyone. To find the best running shoe, learn more about your foot type. If you have a normal arch on your foot, you're likely a normal pronator, meaning you'll run best in a stability shoe that offers moderate pronation control. Runners with flat feet normally categorized as overpronate, so they will run well in a motion-

control shoe that controls pronation. High-arched runners typically underpronate, so they will run best in a neutral-cushioned shoe that encourages a more natural foot motion. • Motion Control – over pronators • Stability – neutral pronators • Cushion – under pronators Any of the top running or sport performance stores will be able to help you determine what type of shoe will work best for you and your sport. Keep in mind, a pair of running shoes should last between 400 to 500 miles of running (three or four months for regular runners). Whether you’re a runner, walker or gym enthusiast, here’s a sneak peak at what’s in store for 2015!

Saucony Breakthru This is a brand new, lightweight neutral training shoe that's built a bit closer to the ground for a faster feel. It has an 8 mm drop and promises to be fast and smooth. The Breakthru will appeal to a broad spectrum of runners and can be used on everything from daily training runs to marathon race days.

Saucony Triumph 12 The Triumph 12 has been completely overhauled with Saucony's new IsoFit technology—a wrap system in the upper that creates a near-custom fit. The Saucony Triumph is a wellcushioned shoe with an excellent fit for a neutral runner looking for a comfortable ride during long runs.

WELLNESS | SPRING 2015

Adidas Adizero Tempo 7 This shoe is for runners who prefer running in lightweight shoes that provides medial support. For long distance running, this shoe will match the mild over pronated runners. The Tempo 7 brings more mid-foot support for extra comfort and performance.

New Balance Vazee Pace This speedster is a brand new shoe from New Balance that will bring you a light, neutral, cushioned ride, a snug fit and more toe spring in the front of the shoe to help you roll to new personal records.

Mizuno Wave Enigma 5 A neutral shoe with a luxurious, cushioned ride, the 10.9 oz Wave Enigma 5 is perfect for the runner seeking maximum shock attenuation and the plush, floating feel of "disappearing comfort." Soft and flexible upper materials are constructed in a comfortable, sock-like fit.

ASICS GEL-DS Trainer 20

SANDY JACOBSON

| WORLD-CLASS MARATHONER |

Sandy Jacobson is a world-class marathoner (four-time Canadian National Team Member), sports ambassador and advocate, who has been involved in athletics and fitness for more than two decades. She has won numerous awards in these capacities, and also has an extensive background in public speaking.

WELLNESSALBERTAMAG.COM

LEI SURE

The GEL-DS Trainer 20 is a lightweight, stable and well-cushioned running shoe for over pronators. The shoe has been designed to have minimal stitching and material overlays to keep the overall weight of the shoe down, and to enhance breathability and comfort.

CONNECTING

MAGAZINE Celebration 1.

Photography by Grant Olson

Hundreds of people were treated to a spectacular dance performance by Internet sensation and Winter WELLNESS cover girl Taylor Hatala in late January, 2015 at Lexus of Edmonton. Josh Classen from CTV Edmonton pulled everything together for the evening as host for the WELLNESS one-year anniversary publication celebration. Dancers from Hyperflex Dance Studio and Kore Dance studios also came out to showcase their stuff with Taylor and help celebrate the one-year anniversary event at Lexus of Edmonton. Special thanks to everyone who came to celebrate.

TOP PHOTO: Colin McGarrigle, Teresa Hatala, Donna Zazulak, Reese Hatala, Chad Hatala, Taylor Hatala 1) Taylor Hatala 2) Hyperflex Dance Studio and Kore Dance Studio Dancers 3) Josh Classen 4) Lee Labrecque and Alana Belik 5) Donna Manuel, Peter and Simret Parmar 6) Will Pongracic and Jane Morrissey 7) Taylor, Teresa and Reese Hatala 54

WELLNESS | SPRING 2015

TEACHERS • NHL PLAYERS • SECRETARIES • ADMINISTRATORS • BANKERS • GARBAGE TRUCK DRIVERS • FIRST TIME BUYERS • TSN SPORTSCASTERS • RETIREES • DENTISTS • ENTREPRENEURS • SUPERINTENDANTS • RCMP MEMBERS • CONSULTANTS • ENGINEERS • STAY AT HOME PARENTS • ORTHODONTISTS • TV WEATHERMAN • CAREGIVERS • ACCOUNTANTS • CHIEF EXECUTIVE OFFICERS • LABOURERS • OILFIELD WORKERS • DOCTORS • INVESTORS • SENIORS • RETAIL WORKERS • RESTAURANT OWNERS • BUILDERS • MUSICIANS • FIREMEN • CONSTRUCTION COMPANY OWNERS • COMPUTER CONSULTANTS • TELUS EMPLOYEES 8 GOVERNMENT WORKERS • OUT OF PROVINCE RELOCATIONS • OVERSEAS TRANSFERS • CARPENTERS • UNIVERSITY PROFESSORS • PLUMBERS • INSURANCE AGENTS • FARMERS...

AND OVER 700 MORE HOME BUYERS AND SELLERS I HAVE HAD THE PRIVILEGE OF ASSISTING WITH THEIR REAL ESTATE NEEDS.

I would be pleased to help you too! Buying or Selling in the Spring? Just Call Dale For A Sale! THINKING OF SELLING? Dale will share tips on how to easily improve your home before you sell PLUS he will provide researched market evaluations for accurate pricing. BUYING A HOME OR CONDO? Dale makes buying a property easy by listening to what you want and then looking after the details. Helpful, friendly, experienced advice.

calldale4asale.com Dale Throndson, B.A. Economics “Helping People in Real Estate for 29 Years” 780-909-DALE (3253) Realtor Re/Max Elite, 17, 8103-127 Ave, Edmonton

OBC AD s i p i t g n i n a e l c g n i r p s y M . y p a r e h t l i a t e r n w o t n w do