Kwe 2014 all pages by Frose Creative Solutions Inc.

Kingston

Women’s Expo Vol. 2 - 2014

A future for Haiti Doctor, do I (or my children) need braces? Is your financial house in order? Explore and enjoy!

Published by:

FROSE CREATIVE SOLUTIONS INC.

Percentage of Kingston Women’s Expo proceeds are donated to Breast Cancer Action Kingston

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Willio become a carpenter

YOUR PURCHASE

HELPS... Patrick

Helton

Lisena

grow his business

build a house

send her son to school Irencia

theseedFund.ca

Sustainable Education & Employment Development

Like > Share > Follow

www.theseedfund.ca

Orverly support her children

support her five children

Contents

Welcome to the Expo................................................................................................................4 Exhibitors 2014............................................................................................................................5 A future for Haiti – Sharing my passion and helping at the same time..................6 Doctor, do I (or my children) need braces?.................................................................... 10 Explore and enjoy!.................................................................................................................. 12 Swapping ingredients and habits for healtier living.................................................. 16 Kick’N Chicken with Mango Salsa..................................................................................... 17 Ovarian Cancer Awareness Month.................................................................................... 18 Putting yourself first: Easy tips to help women focus on their own health........ 20 Well-healed: Tips for picking high heels that are better for your feet.................. 22 Is your financial house in order?........................................................................................ 24 How chiropractic care can help runners......................................................................... 26 Dealing with trouble zones................................................................................................. 28 The growth of self employment and how professionals can best prepare........ 30

Sponsors Amy Matthews (Owner) (Office) 613-386-3085 (Cell) 613-217-3085 (Fax) 613-386-9889 Email: amy@cceventplanning.ca

Creative Concepts Event Planning

www.cceventplanning.ca

FROSE CREATIVE SOLUTIONS INC.

Kingston Women’s Expo 2014

Kingston

WOMEN’S Expo Leb$ ( # (&'*

A future for Haiti Doctor, do I (or my children) need braces? Is your ﬁnancial house in order? Explore and enjoy!

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Publisher Frose Creative Solutions Inc. Contributers Cari Wolsey Jim Campbell Dr. Timothy R. Agapas Darla Morton Andrea Myers Advertising Olivia Rose frose@kingston.net 613-532-6661

Welcome to the Expo Welcome to the 6th annual Kingston Women’s Expo. We are glad to support the women of Kingston and surrounding areas with our show. The show has grown over the last six years and has been a huge success. We are quite proud of the exhibitors who always do their best to professionally showcase their products and services. Acknowledgments I would like to recognize our 2014 presenting sponsors for their involvement and support. MacLellan Water Technology, CKWS Television, Inspire Design, Hits 104.3, Rogers, K-Rock 105.7, 102.7 Lite Hits, The Lake Radio, 93.5 Country and Frose Creative Solutions. Over 50 Kingston businesses have embraced and supported our annual event. We would like to express our sincere appreciation to these companies as we look forward to mutual growth and success over the many years to come. Finally, we would like to thank the City of Kingston – Building and Licensing Departments for their continued support. Enjoy the Expo!

Design Sacha Frederiks frose-creative@kingston.net

.[[bNY 2QbPNaV\[ 1Nf “Kingston Women’s Expo Guide” is published ones a year by Frose Creative Solutions Inc., 4185 Mangan Blvd., Kingston, ON K0H 2N0 The publisher accepts no responsibility for advertiser’s claims, unsolicited manuscripts, transparencies or other materials. No part of this magazine may be reproduced in any form without the written permission of the publisher. All rights reserved.

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2014 Exhibitors*

(Photo’s: Rob Mooy)

Academy of Learning Angela Gayle Arbonne ~ Monique Arnold Beauty Supply Outlet Breast Cancer Action Kingston Cheryl Hiebert Coffee Trends Compass Fitness Disability Tax Credit Consultant Services Dorey Tolgyesi Insurnace Brokers Dr. Timothy R. Agapas-Orthodontist Empirical Group Fifth Avenue Collections ~ Jim Campbell Forever Young Chiropractic / King’s Town Massage Therapy Frontenac Chiropractic Frose Creative Solutions / The Seed Fund Heritage Educations Funds Inc. Hot Tubs R Us Inspire Designs It Works! Jane Toombes Designs Kids & Company King’s Town Chiropractic Kingston Dodge Chrysler Kingston Natural Route Health Marlin Travel Service Guarenteed ~ Darla Morton Mary Kay Cosmetics ~ Jennifer Hunter McCoy Bus Service & Tours Mercury Massage Therapy & Solace Spa Ovarian Cancer Partylite Gifts ~ Angie Burns Photography by Tiff Purple Essentials Queen Street Chiropractic Rogers Media Scentsy Seacret Direct ~Taryn Fieldhouse Sirius Dogs South Hill Designs Steeped Tea Stella & Dot Sundari Spa Sutton Group-Masters Realty Inc Brokerage ~ Carole Palmer Thirty One Gifts Epicure Selections ~Tracy Cobham Younique ~ Kim Fortune Nerium International Knowledge First Financial Jamberry Nails-Independant Consultant Usana Health Sciences Sunray’s Holistic Health Luv Lockits Etc. *A complete exhibitors list is provided at the Kingston Women’s Expo

Kingston Women’s Expo 2014

Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

A future for Haiti Sharing my passion and helping at the same time By Cari Wolsey The SEED Fund was built with a vision of a more self-sustaining community in Cite Soleil, Haiti. In order for this vision to be successful we needed to work with all members of the community, youth, families, single mothers and fathers, gang members, elderly and children. Communities such as Cite Soleil are stronger when they are built up as a team and everyone has an opportunity. Over the course of 5 years volunteering in Cite Soleil it was clear the needs in the community were education and employment. No country can sustain itself on charity, Haiti is not an exception. We began researching, working with the community and other groups to understand how we could accomplish sustainable employment in a place with such extreme poverty. In January 2013 Richard and I went to Haiti to research and investigate viable options for education and employment develop-

ment, to secure a charity free living that would build a stronger, vibrant and developed society where people can feel proud and provide for their families with the basic necessities of life. We continue to this day to improve on what we have learnt and through The SEED Fund we invest in people and in the community.

The best way to help is not to â&#x20AC;&#x153;make a donation but to purchase items made in the country, you are directly supporting a job, a family, and an education.

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To me, this is very important. The money raised is invested directly into education or employment development for the people. Haiti has schools; they have colleges and universities. What is lacking is the funds to go to school, further their education or establish a career After a lot of research we decided to work with a group in the local community, made up of mothers, fathers, young

Lisena wearing one of the necklaces; made by the team in Haiti Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

Continued from page 9 adults, to see if they would be interested in this new venture of making jewelry out of recycled materials. We taught them the whole process of how the beads are made from recycled cardboard to the different types of jewelry items that we now sell. We spent 10 days teaching the first group and it was picked up very quickly. From that day forward it has grown faster than we could imagine. We originally started with 6 people and on our last trip we had 22 people working to fill orders.

“ We are constantly trying to come up new ways to improve and develop The Seed Fund. “

We also work with some of the local metal work artists that produce very beautiful pieces of art out of recycled oil drums. One of our best selling items last year was the Christmas tree, snow flake, star decorations that we had made out of this recycled material.

The Seed Fund also provides grants to 8

Kingston Women’s Expo 2014

Making bracelets

school children. School in Haiti can cost up to $450+ a year per child, for some families with up to 4-5 children it is not possible for them to provide this for their child. The SEED Fund helps make this possible, using a percentage of the profits made from selling the jewelry to help provide the opportunity for children to attend school. Last year we placed 17 children in school through this method. Proceeds have also funded free adult English classes for the population for over one year. We currently have the jewelry selling in two hotels in Port Au Prince Haiti and hope to expand this in the future months. The inventory is maintained by the staff in Cite Soleil allowing them to make an income that doesn’t rely on us. We have formed great relationships with some of Kingston’s best women lead business. Yoga Samatva and E-clips salon have been great partners since we first started making the jewelry and continue to support our business by selling our jewelry and metal art.

Coffee Trends is another Kingston business that we are so happy to be working with. The idea is that we use the boxes from the various Keurig coffees brands, take them to Haiti and make them into one of a kind bracelets and necklaces. Recycling material in a positive way. The Idea has been embraced by the staff and customers at Coffee Trends, the sales of the jewelry are constantly exceeding expectations. This has also given us the opportunity to regularly employ further people in Haiti to fulfill orders. We are looking forward to continuing our close relationship with the local Kingston businesses that we work with and establishing ourselves further within Kingston and Canada to provide sustainable business approach to employment in Haiti. We see the SEED as a foundation for the community in Cite Soleil, to learn, improve and develop different skills in a work-

theseedFund.ca

Sustainable Education & Employment Development

ing environment. The artisans are always coming up with new jewelry designs are we are always looking at new technique to improve the quality or our products. We are constantly trying to come up new ways to improve and develop The Seed Fund. The first step will be a new and improved online shopping experience which will launch our re-banded jewelry line ‘Fatra’ – meaning litter in Haitian Creole. This will be launched later this year. The best way to help is not to make a donation but to purchase items made in the country, you are directly supporting a job, a family, and an education. You can purchase these items at Coffee Trends, Yoga Samatva, E-clips salon (Sydenham). All items are available through our Facebook page, search The SEED Fund.

For more information about The Seed Fund, check out our website: www.theseedfund.ca

From left to right: Richard, Cari and Coffee Trends owner Spring Tompkins Kingston Women’s Expo 2014

Doctor, do I (or my children) need braces? By Dr. Timothy R. Agapas As expected, I often get asked that question. However what always is a surprise are those that I feel really need an orthodontic consultation. It is never the person with the crowded teeth or those that feel that their teeth stick out too much. The more subtle and hidden issues are those that are of the greatest concern. But with a little suspicion they are easily seen and don’t even require a dentist to recognize. Just by looking at a big wide smile the majority of important clues can be identified. Use the dip in the middle of the upper lip as a reference point.

The middle of the upper and lower teeth should be in line (or pretty close) with the middle of the upper lip. If one or the other is not then that is a reason to seek a consult.

Mismatched midlines Next look at how much the upper front teeth overlap the lowers when the back teeth are together. If overlap is more than half or if the front teeth don’t touch that is cause for concern.

Excessive overlap 10

Kingston Women’s Expo 2014

Openbite

Anterior crossbite (underbite)

impacted teeth will not be identified. It is always best to address these issues early. It is unlikely that orthodontics would be recommended at that age. However it might be recommended to remove, reshape or monitor baby teeth to improve the situation and make treatment later much simpler, efficient and less costly.

Posterior crossbite

Then observe whether all of the upper teeth are on the outside of the lowers. If one or more teeth are inside the lower teeth it should be addressed. In the from this is sometimes called an underbite. It can also happen in the back. This could be a growth problem or simply maligned teeth. In either case it often should be corrected very early, sometimes by age 9. In young people who have still have their front primary (baby) teeth there should be space between the front teeth. If not crowding will be an issue since the adult teeth will be larger than the primary teeth. Check to see that the teeth are symmetrical left to right. There should be the same number and type of teeth on both sides. In children the adult teeth should erupt side to side within about six months of each other. If not there is likely a problem. Teeth could be blocked out or missing. Xrays might be prescribed. I believe that at least one screening x-ray should be taken by age 9. Otherwise missing teeth, extra teeth, improperly positioned teeth and

I am always amazed at the number of odd situations that we identify and address in our very young patients. But similarly I am astonished at what we see in our adult patients that have not been detected previously. All of these are cause for concern and all of them are much easier if they are dealt with early. For more information contact: Dr. Timothy R. Agapas, Orthodontist 613.634.2216

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Explore And Enjoy! 12 12 Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

Have you ever travelled? Yes ❑ No ❑ Have you ever travelled alone? Yes ❑ No ❑

Well if you have answered no to either of these statements, I encourage you to give it a try. Travelling is an amazing experience in itself, regardless if you are alone or with someone. Being able to visit new destinations and explore different cultures is truly magical and eye opening. We just assume that everybody lives like we do. We assume that what we have available is the same as what is available everywhere else in the world. Well it is not. Sure there are McDonald’s in every country but did you know that in Norway they do not have such things as ‘super-size’ or a ‘double Big Mac’. A Smarties McFlurry here is a Non Stop McFlurry there. Basically the same thing as a Smartie but they do not have Smarties. How strange is that. If you go to a concert here in Canada the food that is available at concession stands ranges from pizza, hot dogs, nacho’s, popcorn ect. But in Italy they have Panini’s and fresh sandwiches. And delicious ones at that. I purchased a bottle of water from a corner store in Hungary and when I opened it, it fizzed. I learned that sparkling water is very common there where as it is not here. And they do not use clothes dryers. They hang their clothes to dry.

Kingston Women’s Expo 2014

13 13

Bergen, Norway

Continued from page 13 I have always travelled with another person or group of people and while it is wonderful to have another person with you to share experiences, it is equally amazing when you are by yourself. My first solo trip was not planned as such. It just happened that nobody was available to go with me. Either they could not get the time off work on such short notice or could not afford it. My husband was the one who initially suggested that I go by myself. Now I am sure many are asking ‘why didn’t your husband go with you?’ Well the trip was a Caribbean Cruise and he HATES water. So, after some consideration the decision was made and I went by myself. 14

Kingston Women’s Expo 2014

And remember, just because you start out alone, it does not mean that you will always be alone or be lonely. You are more aware of your surroundings. Since you are not walking down the street, along the beach or even down the promenade deck of a cruise ship engaged in a conversation with someone else, you are paying more attention to what is happening all around you. Being alone makes you more approachable. People were intrigued by the fact that I was alone, they wanted to know why I chose to travel solo, if I was lonely, to which I happily replied ‘I am not lonely, I have met you and am enjoying our conversation’, and others wanted to know how wonderful it was to be able to do what I wanted, when I wanted? And that

• •

was, in all honesty, the best part of the experience. I was not restricted by another person’s wants, likes or dislikes. It was liberating and exhilarating.

Be self-reliant and well prepared. Walk purposefully with your head up. Look like you know where you are going. If you need help with directions, go to a store or approach a family. Use ATM’s during the day on busy streets. Never after dark or on a quiet side street.

Fear of being lonely is common and can stop you in your tracks. Calling home will only make it worse. Instead have a meal in a lively, crowded restaurant. Take that time to write in your journal or write postcards home to loved ones.

Maybe jumping into a solo cruise is a big jump for some. Well start with baby steps. Have dinner by yourself. Take a good book with you. How about a weekend away to a cute town you have thought about visiting. Stay at a small bed and breakfast and explore your surroundings. Now of course there are a few considerations when travelling solo. • Travelling solo is not necessarily more dangerous than when travelling with a companion. It requires extra awareness. • Trust your instincts. No matter what.

Lastly, Have Fun! Enjoy the opportunity to reconnect with yourself. Treat yourself to something special. Book a massage, manicure, or pedicure or buy that cute necklace that you saw and cannot stop thinking about. You deserve it!

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Swapping ingredients and habits for healthier living (BPT) - When it comes to cooking, you’re always on the lookout for new recipes, easy shortcuts and ways to make familiar recipes healthier without sacrificing the great taste. If you are a health-minded cook, here are some tips to get you started: 1. Add colors to your foods Colorful fruits and vegetables quickly decorate a traditional recipe and make food appear much more appetizing. Look for deep greens in spinach, vibrant reds in tomatoes and a rainbow of colors in peppers to add to your casseroles, lasagnas or meat dishes. 2. Swap out the plate size It may surprise you to learn serving meals on smaller plates encourages people to eat less food. So downsize your dinner plates, and you might find your family eating the proper portions. You’ll also ensure they clean their plates! 3. Change your take-out menus to meal plans If you have a stack of take-out menus in your home, replace them with recipes and a daily meal planner. Having a planner will help you arrange a weekly grocery shopping list and save you time and money by limiting the number of nights you eat out. 16

Kingston Women’s Expo 2014 2014

4. Flip the after-dinner routine Instead of settling down into the couch after dinner, jump start your digestion and take a family walk around the neighborhood together. For healthy bodies, the Centers for Disease Control and Prevention recommends people work their way up to 150 minutes of moderate-intensity activities per week, which can include a brisk walk (at a 15-minute mile pace). 5. Vary the ingredients If you already have family-favorite recipes, look them over to see if there are ways to swap healthier ingredients in place of others. For example, corn oil can help lower LDL or “bad” cholesterol more than extra virgin olive oil, according to a recent study sponsored in part by ACH Food Companies, Inc. which sells Mazola(C) Corn Oil. The research found plant sterols, which are naturally present in corn oil, have heart healthy benefits such as preventing the absorption of cholesterol in the body. Corn oil contains more cholesterolblocking plant sterols than other cooking oils, making it a healthier swap for your favorite recipes. If you’re looking for a new delicious recipe that uses corn oil, check out this Kick’N Chicken recipe:

Kick’N Chicken with Mango Salsa

Ingredients • • • •

4 boneless, skinless chicken breasts (one pound total) 2 tbs Weber Kick’N Chicken Seasoning 1/4 cup Mazola(C) Corn Oil 3 tbs fresh lemon or lime juice

Mango Pepper Salsa • 2 cups diced fresh mango, 1/4-inch dice • 1 cup diced red bell pepper, 1/4-inch dice • 3 tbs minced red onion • 1 tablespoon minced jalapeno pepper • 1 tablespoon fresh lemon or lime juice • 2 tablespoons minced, fresh cilantro • Salt and pepper to taste

Preparation • • • • •

Preheat grill to medium heat, or between 350 to 450 F. Trim excess fat from chicken, rinse and pat dry using paper towels. If necessary, pound chicken to an even 1/2-inch thickness using a mallet, rolling pin or cast iron skillet (this will ensure the chicken cooks evenly). Place chicken into a 1-gallon size resealable plastic bag. Add seasoning, oil and lemon juice to the bag. Seal bag and turn to thoroughly coat chicken. Grill chicken over direct high heat for 6 to 8 minutes. Turn chicken and continue to cook for 6 to 8 minutes until cooked through. Transfer cooked chicken to a serving plate. Combine salsa ingredients in a bowl; stir and season to taste with salt and pepper. (Can be made up to 8 hours ahead and refrigerated until ready to serve.) Top grilled chicken with mango salsa and serve immediately.

Recipe tip Try slicing the chicken onto warm, low-fat tortillas, top with mango salsa and crumbled queso fresco cheese for delicious spicy chicken wraps. Kingston Women’s Women’s Expo Expo 2014 2014 Kingston

Ovarian Cancer Awareness Month Written by Rochelle ten Haaf Awareness Coordinator Ontario Region Ovarian Cancer Canada

No screening test, significant misperceptions and limited funding are only some of the challenges of ovarian cancer. Ovarian cancer is the most fatal women’s cancer, yet is often overlooked and underdiagnosed. Symptoms are vague, so most women are diagnosed in late stages when 70 percent will not survive five years. Currently some 17,000 women in Canada are living with ovarian cancer and every five hours we lose someone to this disease. The most common symptoms include: bloating, pelvic or abdominal pain, feeling full quickly or difficulty eating and urinary symptoms (urgency or frequency). 18

Kingston Women’s Expo 2014

If a woman experiences one or more of these symptoms, as new and for longer than three weeks, Ovarian Cancer Canada urges her to ask a physician about these diagnostic tests: a pelvic exam, a transvaginal ultrasound and a CA-125 blood test (in combination with other diagnostic tests) Sunday, September 8, marked the 12th annual Ovarian Cancer Canada Walk of Hope in 45 communities across Canada (Sept. 22 in Kingston). “The Walk is the largest one-day national awareness event raising crucial funds for research, improved education and programs that support women living with this devastating disease,” says Elisabeth Baugh Ross, CEO of Ovarian Cancer Canada.

Here are other ways to get involved with Ovarian Cancer Canada. This September, bring home sunflowers from any Longos, in Ontario, and support the fight against ovarian cancer. For each sunflower bundle sold a $2 donation will be made to Ovarian Cancer Canada.

awareness program delivered by volunteers to community groups, corporations, employees, religious denominations and health care providers.

The Expedition of Hope, in September 21, features a group of 20 ovarian cancer survivors, family members and friends affected by the disease, who will climb Mt Kilimanjaro to raise the Ovarian Cancer Canada flag at the summit, while raising funds for the fight against ovarian cancer. (Expeditionofhope.com)

Ovarian Cancer Canada is the only national charity in Canada dedicated solely to overcoming ovarian cancer by supporting women and their families living with the disease, raising awareness and funding research to develop reliable early detection techniques, improved treatments and ultimately a cure.

Everyone is encouraged to help spread awareness. All women are at risk but some are at higher risk. Visit the Ovarian Cancer Canada website to learn more about the risks and then tell others.

For more information visit the Ovarian Cancer Canada website ovariancancercanada.org, or contact Karen Cinq Mars, VP Marketing and Business Innovation, toll free at 1-877-413-7970 ext. 230 or by email at kcinqmars@ovariancanada.

Host an Ovarian Cancer Knowledge is Power session, a free ovarian cancer

Walk Date: September 21, 2014 Location: Lemoine Point Conservation Area, 1440 Coverdale Drive West Kingston (use the entrance off Bath Rd. Lemoine Point is reached by the side road, drive past Rotary Park to the Lemoine Park entrance) Route distance: 2.5 km or 5 km Event Day Schedule: 8:00 am ........Registration opens 9:00-10:00....Opening ceremonies and warm-up 10:00-11:00....Walk Post-Walk......Closing ceremonies

Please remember the Ovarian Cancer Canada Walk of Hope is RAIN OR SHINE... The Walk must go on! Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

Putting yourself first: Easy tips to help women focus on their own health

(BPT) - As the caretaker of the family, sometimes Mom is so busy watching over her spouse and children, she forgets to take care of herself. This is the perfect time of year for women to focus on their own health, especially as schedules slow down after the summer months. Taking a moment to pause and think

about ways to improve her overall health is the best way to make certain a woman has the strength and energy to also care for her family. Plus, concentrating on health can help women achieve a beautiful look, looking her best at all times of the year. Here are three tips to help women improve their overall health:

Mercury Massage Therapy

637 Norris Court, Unit 8

We are located in the west end of Kingston, Ontario and focus on Massage Therapy including Swedish deep tissue massage, hydrotherapy, hot stone massage, sports massage, myofascial release, pregnancy massage, infant massage, couples massage, and relaxation massage. As Registered Massage Therapists we are dedicated to providing you with professional health care that best meets your individual needs.We also have convenient online booking available to you 24/7.

613-900-1955 20

Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

mercurymassagetherapy.com

1. Schedule those doctor appointments. During the busy school year, it’s easy to forget about visiting the dermatologist, general practitioner, gynecologist, dentist and eye doctor. Even if you don’t have a medical concern, scheduling a general checkup might discover a health issue that doesn’t have any symptoms. 2. Keep your skin looking healthy with sunscreen. Even in the fall the weather can be nice and the sun’s rays can cause early signs of aging and even melanoma. Give your skin the protection it needs while still enjoying the outdoors by using a sunscreen with an SPF rating of at least 15. Be sure to apply the sunscreen frequently if you’re planning to be outside for an extended period of time. And if you want to look tanned, consider using a tanning lotion or spray instead. Keeping the sunscreen in your make up bag or drawer as a reminder to apply it every morning before applying makeup. 3. Use products that address health and beauty. Smiling has been found to help lower the heart rate and can reduce the

body’s reaction in stressful situations. A healthy mouth is an important part of a healthy body. There is a range of toothpastes out there that give women a whiter and healthier smile. You’ll find yourself smiling often just to show off how beautiful it is, which can also give your health a boost. Adding these three simple steps to your routine won’t be a big disruption to your already busy schedule. Plus, they can help you improve your healthy lifestyle so you can handle the stress and hectic happenings of the upcoming school year with a smile on your face.

Solace Spa is a full service spa in the west end of Kingston, specializing in skin treatments and full brazilian sugaring. Our location offers a welcoming and relaxing atmosphere for our guests and we are dedicated providing high quality professional services. We are pleased to accommodate groups and bridal parties in our double treatment room. 637 Norris Court, Unit 8 I 613-634-1364 I solacespakingston.com Kingston Women’s Expo 2014

Well-heeled: Tips for picking high heels that are better for your feet •

Nearly half of heel-owners admit to wearing heels 3 inches or higher. That height, however, shifts body weight forward and puts great pressure on the ball of the foot and the toes. Avoid heels higher than 2 inches.

The hate, however, comes when the pain begins. High heels are the No. 1 culprit of foot pain for women. Nearly half of all women wear heels, and more than half of them say those shoes hurt their feet.

•

A high stiletto with a pointy, closed toe is the worst type of shoe for your feet. Instead, choose heels with a generous toe box area and extra cushioning at the front of the shoe. A slight heel or wedge encourages your arch to lift.

With many types of heels, like very high stilettos, foot pain is hard to avoid, but it is possible for women to find a happy mid-point between great looks and great pain.

•

Consider wearing supportive shoes during your commute and changing into high heels after you arrive at the office. This will help minimize the time your feet spend in heels.

Here are some basic guidelines for choosing better-for-you heels:

• Kitten heels are a good-looking, foot friendly option for heel wearers.

(BPT) - Few relationships in a woman’s life are as love-hate as the one she has with her high heels. We love them because they look great and make legs appear longer and leaner, helping petite women appear taller and tall women statuesque.

Kingston Women’s Expo 2014

With a heel height typically less than 1 inch, kitten heels deliver a bit of height without the pressure that higher heels can cause.

•

Be extra careful when wearing platforms or wedges, as these styles can compromise your balance and stability. Very high shoes may lead to ankle rolls and falls. Choose lower platforms and wedges that secure with ankle straps.

•

During warm weather, peep toes tempt women to show off pretty pedicures. Be aware, however, that peep toes can cause toes to slip forward or overlap, and may even push nail edges into skin, causing an ingrown toenail.

•

If you experience persistent foot pain, see a podiatrist. Feet shouldn’t hurt all the time, and if they do it may indicate injury, irritation or illness.

•

Finally, even if you’re like the average woman and own nine pairs of high heels, don’t wear them every day. Daily heel-wearing can cause the Achilles tendon (the strong tendon at the back of your ankle) to shrink, increasing your risk of an injury while doing activities in flat shoes, including exercise.

Treat heels like dessert, don’t wear them all the time, just on special occasions.

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Is Your Financial House In Order?

Honest answers to a few quick questions will help you determine whether your financial house is in order, or if you need to be planning some renovations in order to ensure you can live comfortably today and through your retirement years. Here are some things you need to consider. Do you have a written financial plan? A financial plan is more than just a budget that gets you from pay cheque to pay cheque or to the end of the month before the end of the money. Your plan should include a starting point, short term and long term goals, a plan for retirement and of course action plans to achieve each goal. And be sure to take some time to discuss your finances with your spouse or partner. Do you have an emergency fund? How are you going to pay for the unexpected? Car repairs, dental bills, broken down air conditioners or plumbing problems happen to everyone. If the answer is a credit card or line of credit you may want to have a close look at what the real cost of these expenses will be. The interest that applies when using credit will significantly increase the initial cost of any purchase. What happens in an extreme emergency like when either you or your spouse loses their job? How will your life change when 24

Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

you have a significantly reduced income for a few months? Is your family income protected? How will the daily lives of your family change if an income is lost through death, accident or illness? Will the loss of an income lead to the loss of your home? Insurance is an integral piece of your financial plan. Be sure that you have the proper coverage to protect your family. Do you have a plan to eliminate your existing debt? Donâ&#x20AC;&#x2122;t let anybody fool you, debt is expensive. If you are only making minimum payments on your credit cards or line of credit you will be paying a lot more than you think for your purchases. If you use your credit card to pay for supper out and do not pay the balance in full you could be paying for months or years for a dinner that has been long forgotten. That pair of shoes that were such a deal may be worn out or out of fashion before they are paid for. Are you saving up for your next vacation? Whatever your goals are, whether you are planning a vacation, making a large purchase, or just planning a romantic weekend away from the kids you need to be setting

money aside in order to avoid increasing any current debt load. No matter how much you believe your vacation or purchase is going to provide some stress relief,that relief will be short lived. The burden of debt will quickly overtake any feeling of relief you had. Do you plan to help your children pay for their education? How many years before your kids go to college or university? How much will tuition cost? Will they live at home, in residence, ora student house? Where will this money come from? Are you preparing now for your retirement? It is never too soon to be looking at how you will fund your retirement. The longer money has time to grow the less that you need. When will retirement start? How much money will you need? What sort of pension plan do you have? Where are you getting your financial advice? Some people search for advice

themselves. There are some great self-help books at the library that can help someone prepare an excellent plan. Others are not interested, or donâ&#x20AC;&#x2122;t have the ability, to prepare their own plan so they seek the help of a professional. You will be able to determine the shape of your financial house by your answers to these questions. Is it in order or are renovations required? A detailed financial plan will guide you through life, retirement and beyond. It is never too soon to have a look at where you are and develop a plan that will lead you out of debt and prepare you for whatever life throws at you. Remember, the longer you wait the less time your money has to work for you. Jim Campbell is an Advisor with Empirical Group: Brogan and Associates. Brogan and Associates has been providing financial services to Kingston families for the past 19 years.

Our Mission

To help Canadians get out of debt, save money and establish a sound financial plan for their future. Empirical Group can help you take control of your finances with our customized financial planning and convenient investment solutions.

Brogan and Associates 1681 Bath Road Kingston, Ontario K7K 4X2 613-634-9900

Email office@ winningwithintegrity.ca Web empiricalgroup.ca

Income Protection I Investment Plans Retirement Plans I Education Plans Debt Solutions I Tax Free Savings Plans Estate Planning I Group Benefit Plans Brogan and Associates have been serving the financial needs of families in Kingston for the past 19 years. Empirical Representatives will complete a complimentary Financial Goals Analysis that will provide you the information you need to completely understand your financial situation. Your representative will also help you develop a personal financial plan that will allow you to achieve your goals. Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

How chiropractic care can help runners (BPT) - For those who are regular runners and in overall good shape, it may seem odd to consider chiropractic care, but taking care of yourself when you’re healthy can be the best way to avoid future injuries. Gone are the days when chiropractic care was needed just for aches, injuries or pain. Many athletes are turning to chiropractic care on a regular basis to maintain optimal health and fitness. If your body is perfectly and absolutely aligned, then you might be the most unique person on the planet. Almost no one has perfect alignment. Getting aligned and staying aligned allows your body to handle the hard pounding it takes when you run. The high impact of running can lead to long-term pain and injury if you continue to run without a properly aligned core. 26

Kingston Women’s Expo 2014

Myriad issues are likely to occur for most people after years of running with poor alignment: pain in the feet, shoulders, lower back or even pinched nerves. In most instances, people don’t seek chiropractic care until injuries begin, and by that time they require rehabilitation instead of injury prevention. Runners are particularly prone to posterior chain weakness or lower crossed syndrome, both of which require adjustments for long-term correction. Some of the most common injuries from running are overuse injuries including plantar fasciitis, shin splints, ankle sprains, knee pain and hip pain. By being focused on function, and not necessarily pain, the injuries can be caught before they happen and get an athlete back on track faster than if they have sustained one.”

Preventive chiropractic care offers runners many advantages. Joints can’t flow through the full range of motion when misaligned and since runners rely heavily on their joints, preventive care can improve running experiences indefinitely. Ways chiropractic care helps runners: • Improved coordination • Better reaction time • Increased balance • Heightened accuracy • Amplified precision • Stronger muscles Chiropractors can perform a full evaluation on your current alignment, offer personalized adjustments and set you on a course of optimal athleticism. The running gear you choose (shoes, caps, tanks, socks, sunglasses, etc.) are meant for comfort and power - why not choose to comfort your body with regular visits to the chiropractor, too?

BAsic RUNNING TIPS Here are seven basic running tips to get you started: 1. Get the right running shoes. 2. Make sure you warm up and cool down. 3. Learn the proper upper body form. 4. Don't worry about pace. 5. Try a run/walk approach. 6. Don't do too much too soon. 7. Breathe in through your nose and mouth.

We’ve got your BACK! Is your pain interfering with your family life, studying, work or playtime? Book your COMPLIMENTARY INITIAL EXAM today! Value: $160 LIMITED TIME OFFER EXPIRES: November 27, 2014

T he value of health is priceless! www.DowntownKingstonChiro.com Dr. Ali Houde-Shulman B.Sc., D.C.

259 Queen Street Kingston

613.545.9553

Kingston Women’s Expo 2014

Deadbug

Dealing with the ‘Trouble Zones’ By Andrea Myers, Personal Trainer These days as our lives become more and more sedentary, we spend an increasing amount of time sitting with our muscles relaxed. Canadian adults spend more than half of their waking hours at work, often sitting at a computer for most of the day, thenwe get home from work sit at the dinner table, sit in front of the TV and then go to bed, repeating the entire process day after day. The more we sit, the weaker are abs get, and we are sitting a lot. At the same time the number one complaint from women of all ages is about ‘flabby’ and ‘sagging’ mid-sections, and sore and stiff lower backs. But what can we do about it? There is a lot of confusion about our ‘core’ and what we need to do to strengthen and shrink it. Cardio and crunches are not enough to strengthen and whittle your abs and neither are the ‘Ab Challenges’ so popular on facebook right now. This article is meant to teach you about your core muscles, why they are so important to strengthen and give you a few tried and true exercises that trainers use to strengthen and stabilize their client’s cores. Four Best ‘Core’ Exercises Now, here are four of the exercises that 28

Kingston Women’s Expo 2014

trainers prescribe to help their clients get strong, stable and flexible cores. These exercises can be done up to three times per week starting with one set of ten repetitions of each exercise (unless exercise is timed) and progressing up to three sets ten repetitions as you get stronger. 1.Dead Bug Lying on your back arms straight in the air, knees bent and at 90* feet off of the floor. Keeping your shoulders away from your ears squeeze your belly button towards your spine and push your lower back in to the floor. Start by holding this position for 10-15 seconds and move up to 30 seconds. 2.Swimmers Lay on your stomach with arms extended overhead. Sqeeze your belly button in towards your spine, draw your shoulder blades down your back and squeeze your glutes (bum). Once everything is engaged lift opposite arm and leg as high as you can without twisting your body. Hold for one ‘mississippi’ and then gently switch sides. 3.Bridge Lay on your back with arms down by your side and feet flat on the floor with knees bent. Push your finger tips towards your heels to bring the shoulders away your ears, squeeze your belly button in your spine

Swimmers

and engage your bum muscles. From here lift your hips as high as they can go while keeping your belly button squeezed in. 4.Kegels or Pelvic Floor Exercises Kegel exercises strengthen the deep pelvic floor muscles, which stabilize the spine and pelvis, and support the uterus, bladder, small intestine and rectum. You can do Kegel exercises, also known as pelvic floor muscle training, discreetly just about anytime. To identify your pelvic floor muscles, stop urination in midstream while going to the restroom. If you succeed, you’ve got the right muscles. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions. For best results, focus on tightening only your pelvic floor

muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises. These core exercises can be incorporated in to your weekly full-body exercise routine to strengthen and stabilize your wonderful and very important core muscles. In order to slim your waist you must incorporate these strengthening exercises with a natural whole food diet, adequate sleep, stress management and a consistent full-body exercise routine that includes strength training and cardiovascular activity. Having a strong and stable core that keeps you standing tall, keeps your activities pain free and makes you feel beautiful and confident is achievable and can benefit your physical health and well-being in more ways than you can imagine. As with any exercise program, if you are just starting out make sure to speak to your doctor to ensure this type of physical activity is appropriate for you. - Good Luck!

Bridge

Kingston Women’s Expo 2014

The growth of self employment and how professionals can best prepare (BPT) - While the shifting economy has surely pushed some people into independent work, many have chosen it. Career goals for contemporary professionals are changing and given how quickly this trend is taking hold in Canada, today's employees who aspire to be tomorrow's contract workers need to prepare now to navigate this changing landscape. According to studies, professionals are choosing self-employment in order to control the type of work assignments they pursue (67 percent), to have a greater sense of flexibility and work-life balance (64 percent), and to follow a passion (59 percent). While young, Millennials should be proactive in taking advantage of intrapreneurship and training opportunities, as well as 30

Kingston Womenâ&#x20AC;&#x2122;s Expo 2014

acquiring transferable skills like project management, budgeting, sales, and marketing, in an established organization. This will be the foundation of a viable contract career in the future. The following strategies help professionals excel in independent employment: Take off the blinders Being your own boss may sound enticing, but it also comes with its own set of challenges. Survey respondents said that in addition to having solid expertise in a particular field, successful contract workers must be self-starters who have the ability to cope with uncertainty, including an unpredictable income stream. Many contactors work remotely, have multiple clients to report to, and have to juggle multiple

projects at once. Assess your strengths and weakness before jumping into contract work, make sure you have an organized action plan to help you start off on the right foot, and always keep an open mind and be able to adapt quickly. In-person networking still trumps social media The survey pool reported that while social media is important for contractors' branding and reputation, it often does not generate income. In fact, just 6 percent said social media outreach led to paid project work. Therefore, create strong profiles on a variety of social media sites, but refrain from spending too much time on these networks and make sure you still build in face time. Seek in-person meetings, attend events and workshops, and be visible to your future clients beyond your social media accounts. Start small and look local Although technological advances allow

many self-employed professionals to offer their services globally, the majority of the respondents still obtain most of their work assignments from within their immediate metropolitan area. While it's a good long-term goal to think about how you might leverage a larger and more diverse pool of potential clients, aspiring contractors should first embark on being visible in their local communities. It is also a good rule of thumb to start small with only one or two clients until you master the craft of contract work. As independence is becoming more desired in today's economy, professionals need to stand out by building strong networks in their communities and being visible to local employers that use contract work. Use your time wisely - stay focused on your core, billable expertise and find ways to outsource other non-essential functions.

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4LIFEexpo 2015

HEALTHY LIVING, AGING AND MORE

Saturday, April 24, 2015 At Cataraqui Arena, Kingston

Just off the 401 I Easy accessible I Free parking

If you are above the age of 45 and want to live well and celebrate life, this exhibition is for YOU! You’ll find it all and more at the 4 Life Expo A day filled with inspirational speakers, interesting displays and live entertainment DON’T MISS IT!

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VENDORS: BOOK YOUR SPOT NOW! SPACES ARE LIMITED

Admisson $5 or $2 with a foodbank donation Call for more information 613-532-6661

FROSE CREATIVE SOLUTIONS INC.