The Naked Truth
Fast Food Grows Up
Exposing the myth of public speaking
Healthly eating takes a stand
Women of Distinction
10 Steps To publishing a Joomla! Website
Just three of fifty-seven extraordinary Women
Business Networking Things to look for in a networking group
Conflict In The Workplace How to identify conflict before it escalates
Carol McBee is a Bossy Mama Balancing the Challenges of Motherhood, Self and Career
FREE
Volume 1 | Issue 2 | May 2010
index
Business Networking p. 19 Exploring two of Edmonton’s Woman’s business networking groups.
How Sweet It Is!
You Are What You Eat
p. 4
p. 20
Kerstin Roos lives the sweet life as the owner of Kerstin’s Chocolates.
Knowing the do’s and don’t’s of maintaining physical and mental health.
Women of Distinction
Fast Food Grows Up
p. 6
p. 24
Three out of fifty-seven extraordinary women.
Healthy eating takes a stand in our busy world.
Ten Steps to Joomla!
Conflict in the Workplace
p. 10 Explaining the simplicity of the most popular, and free, open-source website content management system.
p. 26 How to identify conflict before it escalates.
A Turning Point For Women
Bossy Mama
p. 12
p. 30
Sandy shares how the YWCA Edmonton helped turn her life around.
Carol McBee balances the challenges of motherhood, self and career.
Merge Event Calendar
The Naked Truth
p. 14 Dates and details for business, social and fundraising events around Edmonton.
p. 33 Exposing the myth of public speaking.
Merge Magazine #203 - 15505 Yellowhead Trail Edmonton, AB T5V 1E5 selm@mergemag.ca www.mergemag.ca 780.732.7162
Cover photo courtesy of: Francine Wiwchar Photography
Sherree Elm Managing Editor Christopher Dutchak Design & Layout
• 30,000 copies in circulation around Edmonton and areas • Found in Classified Media • Inserted into Metro first Friday of every month
Darryl Plunkie Webmaster
Merge Magazine is a publication of AutoCanada Inc., and is offered with compliments to the public for the purposes of community, business and social networking. Why? ...because it’s a people business!
From The Editor... M
erge Magazine is focused on delivering fresh content in every issue. In the March issue we delivered stories from the online Twitter community, demonstrating how Twitter can be utilized for business networking. This issue we focus on women in business, their successes, their challenges, and the different networking and support groups that are available to them. Edmonton has proven to be truly unique. Not just in the way that people are connected to groups, but how groups are connected to each other. Edmonton has become an interconnected group of people dedicated to the support of not only success in business, but also in extending and maintaining the care and necessary programs for those in need. There are so many people and programs that deserve to be recognized for all they do in support of their community. In every issue we aim to provide our readers valuable information, inspiration, a voice for issues, and insight into Edmonton’s non-profit organizations. We look at the different business and social groups within Edmonton, while unveiling the people who are behind them. In the June issue, Merge explores the young entrepreneurs and leaders within Edmonton. Featuring the Junior Chamber International and NextGen groups. Thank you for reading Merge Magazine! Sincerely,
Sherree Elm Sherree Elm Managing Editor
As an Individual, a Business or a Community Organization, visit mergemag.ca to: View the calendar of busines/social/community events Submit business PR Submit a personal Story Submit a social or fundraising event Submit a business networking event or workshop
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the individual | How Sweet It Is!
How Sweet It Is! Story by Hillary Darrah
L
iving the sweet life. For some it’s a figure of speech meaning a great and happy life, but for others it takes on more of a literal meaning. Like for Kerstin Roos, owner of Kerstin’s Chocolates, who was able to turn her passion for chocolates into a thriving, successful business. Kerstin was born in Germany and moved with her family to Edmonton in 1977. But she never quite forgot the exquisite taste of her favourite German chocolates. In 1995, she moved to Japan to teach English as a second language and ended up staying there for more than five years. In addition to discovering that teaching was not the career for her, she also met her husband and had her first child in Tokyo. They moved to New York in 2001 to be closer to her husband’s family and to adjust to life in North America. While there, she began taking cooking classes and soon realized that everything she knew was missing from a teaching career was present in cooking, specifically, making chocolates. “When I was in New York, I discovered there was a ‘choco-
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late scene’ and ‘chocolate revolution’ going on,” says Kerstin. “All of these artisanal chocolate shops were popping up, and they were helping to teach people to enjoy chocolate in another way, rather than mindless consumption.” She started making chocolates in her home in New York and sold them at a farmer’s market. When her and her family moved back to Edmonton in 2003, she found a commercial kitchen and started making her signature Chocophilia bars. Selling them in coffee shops and other retail locations eventually was so successful that Kerstin opened her own shop, originally called The Cocoa Room and now known as Kerstin’s Chocolates. In addition to her retail store, she now sells her chocolates in stores throughout Alberta, Manitoba, Saskatchewan, and British Columbia. Being an entrepreneur was something that came naturally to Kerstin, and it certainly helped that there were other
the individual | How Sweet It Is!
entrepreneurs in her family, her husband included, who were very supportive. But there were a few things she had to learn. “I had the vision and passion, but the details and the actual business aspects were new. I really had to work on my confidence and organizational skills too,” she explains. “But running your own business really teaches you new things about yourself and how to overcome the challenges. And in the long run, that really gives you a confidence boost.” Achieving a good balance between being an entrepreneur and a mother has also been a challenge. Dealing with feelings of guilt for not spending enough time with their children is frequently a problem for mompreneurs. “I had to wrestle with my feelings of guilt for putting my daughter into daycare,” says Kerstin. “But if I’m so passionate about my job that I know if I didn’t pursue it, I would be miserable. If you’re happy, the rest of the family will be happy too!” Two other parts of her job she is passionate about are her monthly chocolate tastings and classes. Much like wine, chocolate’s taste and texture is influenced by a lot of different factors in the growing environment. The tastings give people the opportunity to compare chocolates from different countries, which helps them develop their palate. It’s all about putting some thought behind what you eat, which is also why Kerstin likes to use local products in her recipes, such as organic Evans cherries grown just outside of Edmonton, or locally grown hemp hearts. “It’s about building a sense of community and network of local producers,” she explains. “We’re not in tune with the seasons and nature, we’re so used to being able to go to the grocery store and get whatever we want in any
season, but is that necessarily the right choice? I think Edmonton needs to develop a closer-knit sense of community and supporting local businesses is one opportunity to do that.” This whole experience has been rewarding and has taught her a lot about herself. “To other entrepreneurs, I think it’s really important to trust your gut instincts,” advises Kerstin. “A lot of people will try to pull you in different directions so you have to learn to listen to yourself. And when you’re really passionate about what you’re doing, it is certainly easier.” And how sweet it truly is! Visit www.kerstinschoclates.com
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the community | YWCA Women of Distinction Awards
YWCA Women of Distinction Awards D
o you know of a woman who deserves recognition for all that she does? She could be your co-worker, your family, or your friend. The YWCA Women of Distinction Awards offer a great opportunity to celebrate the oftenunsung achievements and successes of women in our city. The YWCA Women of Distinction Awards and Silent Auction is an evening that celebrates the accomplishments of women in our community across 12 categories: Advocacy; Arts, Culture and Heritage; Athletics, Recreation and Fitness; Business/Management and the Professions; Community Service; Education; Entrepreneurs; Health & Medicine; Inroads; Post-Secondary Education; Turning Point; Youth: 18 & Under. The Women of Distinction Awards Gala is on June 3, 2010 at Northlands Edmonton Expo Centre. You can purchase tickets online at www.ywcaofedmonton.org
How are the YWCA Women of Distinction recipients selected? The originality, innovation, excellence or effect of the nominee’s contribution.
The personal integrity, leadership ability, dedication and/or perseverance of the nominee. The public support and/or peer recognition of the nominee’s achievement or contribution. The impact of the nominee’s contribution in the Edmonton community, profession or field of endeavor.
Here is a look at three of the fifty-seven extraordinary women we will be honoring at the 2010 Awards Gala:
D
r. Cathryn Heslep is an extraordinary woman. As Vice President of the Student Services at Macewan University for 20 years, Cathryn has displayed an undying passion and desire to see students succeed in their chosen fields. Cathryn’s flair, leadership qualities, along with her positive role model abilities has inspired many students to pursue and achieve their dreams. Cathryn is a member of the “Apply Alberta Task
Dr. Cathryn Heslep Nominee for Post Secondary Education
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Photos courtesy of Avonlea Photography Studio, Inc.
Team” which recently brought forth an inter-institutional transcript exchange to post secondary system has earned her invitations world-wide to advise committees, including pan-Canadian research projects, restructure college programs and address educational conferences. Her enthusiasm with a vision of on-going learning has acquired respect from students and colleagues alike.
the community | YWCA Women of Distinction Awards
J
’lyn Nye is an award winning journalist who has been working in the Broadcast Television Industry and now Radio for almost 2 decades. She began her career in Thunder Bay, Ontario at the age of 19 as a weather presenter and part time reporter. Within months, she was hired full time and by the age of 22 was anchoring the 6 & 11 o’clock newscast at the CBC/CTV station in Thunder Bay. In 1998, she headed west, landing a job at the Global Television station in Regina, Saskatchewan. J’lyn quickly moved up the ranks, being promoted from Weekend News Anchor to the 6 & 10:30 News Anchor within months. In December of 2000, J’lyn was hired at Global Television in Edmonton where for 8 years she was a Reporter/Producer and News Anchor. She finished her television career anchoring and producing Newshour Final on Global. In September of 2008 she said goodbye to 18 years of television and moved behind the microphone
to co-host the top rated morning show on 92.5 JOE FM. As well, J’lyn and co-author Terry McConnell released their first book, “I’d Trade Him Again”, the biography of Peter Pocklington. Over the past few years, J’lyn has been honoured with media industry awards, including the Edward R. Murrow Award for Best International Television Documentary. The award is given out by the American Radio and Television News Directors Association.
J’lyn Nye
The award winning documentary called Nominee for Community Service “Return to Normandy” marked a turning point in J’lyn’s life, one that has been documented in newspapers and magazines across the country. As a result J’lyn has been asked to speak about it all. Her presentation “The Courage to Change” will make you laugh, likely even cry as she explains how a trip to France, the shooting of a police officer and competing in her first bodybuilding competition helped her realize “you’ll never be happy living someone else’s dream – you have to live your own”.
R
aised in Edmonton, Samantha’s love of people and history took her as a teenager to working at a 5,000 year old dig near Strathcona’s Science Park, learning to catalogue history, and the discovery that it was the home of her ancestors. She started to research the history of Edmonton through archives, visiting graveyards, photographing and documenting tombstones, and connecting historical event in Edmonton to the people who lived and died making history. With the subsequent discovery of her own Aboriginal roots, which she embraced wholeheartedly, she learned of the tragic history of her own people who were forced into Residential Schools. She has worked with the Residential
Samantha McCrea-Morin Nominee for Arts, Culture & Heritage
School Healing Society of Canada for 3 years, assisting survivors of severe abuses suffered at Residential Schools to make their applications to the government for compensation. Her genuine compassion and fierce loyalty have brought healing and hope to many. She is a voice for her people with a passion for justice and is a tireless advocate. Samantha holds her Métis Card proudly and practices her Cree tradition with love and respect. She is a gifted photographer, artist and writer, and has had letters advocating for justice published in the local newspapers. Once her current position has finished in 2013, she plans to continue to advocate for justice for her people in many areas. She has many professional affiliations in the city where she speaks for her people.
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the community | Help One Another
Help One Another Story by Sherree Elm
B
urundi, one of the poorest countries in the world, is currently recovering from a civil war which lasted more than twelve years causing the death of thousands of people, the destruction of properties and the flight of thousand and thousands of people fleeing to refugee camps in the border countries. Men were killed, many women left widowed, orphaned children became responsible for their households, school-age children became enrolled in combat groups, school and socioeconomic infrastructures were destroyed. Jean-Jacques Mitakaro was born and raised in Burundi. “I was fortunate enough to have the opportunity to receive an education in my home country.” He explains. “I had the opportunity to pursue post secondary education internationally. But these education opportunities were an exception and are not the norm in the area of Burundi, there are many
challenges to education in these areas.” Jean-Jacques is an example of what an investment in one individual’s education can accomplish. “I want to give back to my community. I want to ensure that more children in Burundi, especially in the village of Kayange and surrounding area, have the opportunity to receive an education to equip themselves for the future.” “Dufashanye” means to “help one another”. The Dufashanye Canada Foundation was founded with the initiative of a group of Edmontonians and remains a local initiative for raising support. After listening to the testimony of JeanJacques, Michelle La Rue along side Jean laid the foundation for Dufashanye to take shape. In November of 2009 a formal structure was set up to help the children and families in need. Dufashanye now has five board members collecting support within Canada, as well as a liaison officer and program coordinator working within Burundi. “Two of our most important priorities are funding the education of children in need as well as finding opportunities to finance small income generating projects.” Michelle explains “We aim to include the beneficiaries in recovery wherever possible, so that they are able to be self-sufficient at the end of the project.”
Whether a person is next door or countries away, we are all neighbors. Every effort is noticed, even if you don’t see it firsthand “Help one another” is a basic and general statement that has so much meaning. It’s what a neighbor does, or should sensibly do. Whether a person is next door or countries away, we are all neighbors
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Jean-Jacques Mitakaro (left) and Michelle La Rue (right)
the community | Help One Another and every effort is noticed, even if you don’t see it firsthand. Dufashanye is looking for support from Edmontonians by hosting its first annual dinner and silent auction event on June 11, 2010. The event is held at the Royal Glenora Club from 5:30 to 10:30 pm. Tickets are $50.00 and can be purchased online at www.dufashanye.org or by calling 780- 757-2877. Please visit the website for more information on programs and to learn how you can help. As well, contact Michelle if you are able to donate an item for silent auction.
My
Triple
Gig
Story by Melanie Konynenberg
I
have three young boys ages 7, 5, and 2.5. Let me paint a picture of a boy-filled house, in case you’re not familiar with such a setting: Lego towers, Spiderman costumes, boxing gloves (Dad’s idea), bubble swords, soccer balls, hockey sticks (not always used for hockey matches), bunk beds, and lots of sand here, there and everywhere. And the sounds, oh the sounds—the classic rock cd, courtesy of Uncle Steve, wrestling matches, the clashing of action fig-
ures, and loud discussions on why Kraft dinner and hot dogs taste better with ketchup... all of these form a part of a day in my home. Looking back at my college days, I was often overwhelmed by the papers, the exams and the mandatory classes that I attended somewhat begrudgingly. Student loans and long ETS bus rides seemed too much to bear at times. My boyfriend Shawn, now my husband of 10 years, attended King’s University College while I was at the U of A. This was semiagonizing in the infatuation stages of our relationship when we just wanted to spend every moment together. Recalling the “trials” of this former lifestyle now make me smile because they seem so insignificant compared to this new phase of my life, which defines me as wife, mother, and business owner. Being a wife, a mother-of-three, and a photographer is a triple-gig that’s tougher than the previous days, but it is more rewarding than any solo-gig that was ‘all about me’. By artisticmomentsphotography. com
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the business| Ten Steps to Publishing a Joomla! Website
Story by Marilyn Jones
H
aving a professional looking website is as essential in business nowadays as having a business card, email address, and a cell phone. When it comes to creating a great looking website that is easy to design, build and maintain, it’s hard to beat Joomla! the most popular free and open source website content management system in the world. Without writing a single line of code or knowing anything about html, you can create a state-of the-art website that has all the bells and whistles you might ever need. Best of all Joomla! is free, and it is supported by a large community of web developers who continue to build Joomla! templates and extensions. There are plenty of resources online, both free and paid, that can guide you through the process of building your website in Joomla! from designing and building it to securing and backing it up, all with the click of a mouse. The question is, where do you begin?
Determine the Goals of your Website
1
The first step to building your website is to determine the purpose of your website. Define the measurable results you would like to achieve. Write down your short-term, as well as your long-term goals for your website. You will want to arrive at a clear understanding of your website’s purpose so that you can determine what it needs to do, as well as what it needs to look like in order to attract and serve your market.
Draft Your Website’s Strategic Plan
2
Once you have a clear idea of your website’s purpose, you’ll want to develop a written strategic plan for building it. Your strategic plan needs to profile your ideal users, the information they are looking for, the keywords they might use to find you in a Google search and the available time and resources you can devote to your website project. At this step, you’ll also want to identify the functionality you
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need to achieve the goals. If the purpose of your website is to sell goods and services, you’ll need an online store extension. If the purpose of your website is for people to register and pay for events online, you’ll need an events extension. A timeline or critical path/checklist will help you stay on schedule and focus on your priorities.
Register Your Domain & Secure a Web Host
3
Next you’ll want to determine the most appropriate domain name for your website and register it with a domain registration company such as www.netfirms.ca or www.host gator.com. After you have registered the domain name(s), you’ll want to secure server space from a website hosting provider. You can also arrange for this service from the two registration companies listed above or a number of other hosts. Cost to register a domain: $10 to $15 a year. Cost to secure a decent web host: $200 to $250 a year.
Describe the Look and Feel of Your Website
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Now is the time to consider the appropriate Joomla! template you want to use. The look and feel of a Joomla! website -- elements such as font type, size and color, menu colours and styling, etc. – are all controlled by the template. There are four elements of a Joomla! template you’ll want to consider: 1. graphical design elements, 2. colors, typography and style, 3. module positions and 4. features and functionality. You’ll have three options for securing a Joomla! template. You can use a free or a commercial Joomla! template at www.rockettheme.com, or www.yootheme.com or you can build a custom one using a program such as www.artisteer.com or, if you’re comfortable working in code, you
the business| Ten Steps to Publishing a Joomla! Website can build a Joomla! template from scratch. The template you use for your website is a foundation on which you will build your site so you need to consider this decision carefully. However, you can easily change the template in the future with often little effort. Do a little sketch of the content you want on your home page to help you determine how you want your home page to look.
Define the Website Content and Navigation
5
Now that you know what you want your Joomla! website to do, your ideal visitors, the actions you would like them to take and what you want the site to look like, you’re ready to map out the sections, categories, content, and menus. If you plan to optimize your website for search engines you’ll want to use tools such as Google Keywords Selection software to determine the words and phrases your ideal users will use to locate your website, before you start writing the content and preparing the images for the website.
Decide Upon the Website Features and Functionality
6
With a clear understanding of the content you want to present and how you want to present it, you will have a better idea of the types of Joomla! extensions that you might need to install in order to achieve the website goals. Off the shelf, Joomla! comes with six components and ten or more modules that offer the most popular functions of a typical website. It does not come with some of the other popular features such as a photo gallery, online registration form or events calendar. If you want additional functions beyond the core Joomla! files, you’ll need to install additional software. If SEO is an important aspect of your website, you’ll also need to consider SEO activities and extensions. With over 4,000 extensions listed on the extensions directory at www.joomla.org, you’re almost certain to find that someone has already built the extension that you’re looking for. Most of the extensions are free. The commercial extensions range from $20 to $250 or so. Search the extension index to find the types of extensions you are looking for. Then make a list of the options each offers, compare the features, checkout the demos and read the reviews from other users before purchasing and/or installing additional extensions on your site. If you find that there are no existing extensions that provide the features or functionality that your website project requires beyond the core Joomla! files, you’ll might want to explore having a module custom built. You can find Joomla! developers by conducting a Google search or using a web-based service
such as www.joomlancers.com or www.elance.com.
Install and Configure the Website Files
7
Once you’ve completed steps one to six, you’re ready to start the installation process. If you haven’t secured a vendor to host your website files such as www.netfirms.ca or www.hostgator.com, you’ll need to do this first. Some web hosts have automated tools such as Fantastico for installing Joomla! via the CPanel which is the method preferred by many. You can also install Joomla! manually on the server or install software on your computer that enables you to build the Joomla! website offline and then upload the files when the website is completed. If you prefer to manually install Joomla! on your server or your computer, you’ll need to go to the www.joomla. org site to download the latest version. As of this writing, Joomla 1.5.15 is the latest version on offer. Once Joomla! is installed you’ll need to configure the site files specific to your needs. Then you’ll need to install any additional extensions, and the site’s template (unless you want to use one of the three templates that come with Joomla! by default). After you install the Joomla! software package, additional extensions, and the site’s template, you’re ready to rough in the sections and categories as outlined in your site plan.
Populate Your Website with Articles, Images & Other Assets
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Now you’re finally ready to upload the articles and images to the website. Articles and other content can be placed in the body area of the website or in any of your template’s module positions. If you used dummy text as placeholders for the articles, you can simply replace the dummy text with the actual text and insert graphics to illustrate the articles. Configure and populate any additional com continued on page 22
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the community | A Turning Point for Women
A Turning Point
For Women Story by Sherree Elm
Y
WCA Edmonton’s Counseling Centre is a multifaceted service that provides support, advocacy, education, and counseling. Programs are offered to individuals, couples and families, in order to assist with psychological healing and to encourage personal growth and the acquisition of self-knowledge. The majority of clients are women and their children who have suffered the abuse of family violence. The YWCA also provides programs to clients who struggle with the legacy of childhood abuse and neglect or who cope with bereavement. Sandy is one of many whose lives have been changed by the programs offered at the YWCA. Sandy was on disability from her place of employment due to gambling issues. She no longer sat at her desk at work but instead found her self in a place where she needed help. “I knew I couldn’t deal with the stuff that was deep inside, I new I needed to talk to somebody. I lost my mom and my brother in a short period of time, and gambling was the last thing that my mom and I did together. I think that is why I developed the addiction, I used it as an escape. So it was either I dealt with the issues that were coming up, or I was ready to give up. I didn’t have any hope, I didn’t care about anything at all.” Sandy originally searched and attended multiple groups that were available around Edmonton. Although she didn’t find permanent refuge with these programs, they helped open her eyes to the addiction. Sandy began individual counseling and group sessions at the YWCA. “I needed a place that would help me get through it.
As soon as I arrived there I found that the YWCA had a commitment to me, to helping me recover. They became my family, I felt so safe and comfortable there. They were committed to me and did whatever they needed to do, to make sure that I got the counseling I needed.” The counseling sessions at the YWCA gave Sandy the guidance she needed to manage the issues she was dealing with. “I didn’t know what to do with it. All I’ve ever done my whole life is just stuff it down, and stuff it down again. All I ever knew was anger. They truly helped me deal with the things that made me angry.” Quitting gambling exposed a lot of the issues that were underlying the addiction. It has been 3 years that Sandy has been attending the YWCA completely gamble free. She attended a sexual abuse group, as well, has consistently attended individual counseling sessions. “I found the group sessions to be so helpful. It’s nice to be able to talk to someone else who has been through a similar situation. I realized in that group that it wasn’t my fault. The hardest thing was letting go of the anger, and realizing that the stuff that happened to me wasn’t my fault. I think that is why I was stuck, just because I was so angry at myself and about everything.” “I do a lot of crafts now instead of gambling, and I work on my house. I go to meetings and give my testimony to others, and speak to new people who are dealing with these addictions. I talk to people about gambling. A lot of people don’t realize that it is an addiction. It affects your brain just like drugs do.” “Looking back, I am in a completely different place now. And it gets better everyday.” “My day to day life is a thousand times better. My relationships have changed. I can have a conversation without getting angry. I am more open and willing to have relationships, in which before I usually isolated myself.” “My quality of life has improved immensely. I take better care of myself and better care of my house. I care more about these things than I ever did before.”
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the community | A Turning Point for Women
Sandy is now attending school, taking a social work program. “I want to give back. I want to be able to help other people…and not sitting behind a desk. I want to speak out about it and talk to the people who are in that place that I used to be.” If it wasn’t for the YWCA, Sandy doesn’t know where she would be. She says “The most important thing in your recovery is making sure you have a good support system in place, and knowing that you are not alone. There are so many places that you can get help from. Its just being open to accepting that help.” The YWCA offers sessions where a group of women come together to talk, share experiences, listen, and offer support. Transformations is a 10-12 week support group developed to help women heal from family violence and move on to healthy relationships. Transformations is a safe and supportive environment designed for self-exploration and healing. Women can access the YWCA programs simply by calling 780.423. YWCA. (9922) Wings of Providence is a program that helps women move from shelters to second stage housing. Wings connects women with YWCA Edmonton’s Lakeside Haven program. Lakeside Haven is a weekend retreat for women and their children recovering from family violence. Located on a 50 acre facility at Lake Wabamun, the retreat helps families achieve emotional, social and physical well-being by providing safe, supportive and high quality retreat experiences. YWCA staff and volunteers help families in their healing process by encouraging participation in many great outdoor activities and exercises that focus on re-building trust and self-confidence. Activities include the zipline, nature hikes, campfire programs and more. It is an opportunity for women and their children recovering from family violence to feel like families again. Email Pat Garrett at pgarrett@wingsofprovidence.ca for more information. As a trustworthy, reputable source for Counseling Services with over 100 years of history in Edmonton, the YWCA
offers professional and accessible counseling services for families, couples and individuals. The YWCA Edmonton is a registered Canadian charity, and through the donations of individuals, foundations, government, service clubs and corporations, they continue to provide programs and services to women and families who need their support. To support the YWCA with donations and or volunteering, visit www.ywcaofedmonton.org or call 780.423.YWCA. Three courses within the Transformations program offered are:
Course 1 Understanding Healthy Relationships including:
• Abuse & its dynamics • Boundary setting • Safety planning • Community resources
Course 2 Learning About Yourself including:
• Communication Techniques • Self-Esteem Building • Caring for Yourself
Course 3 Learning How To Deal With Conflict including:
• Anger Responses • Peaceful Conflict Resolution
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mergemag.ca | Event Calendar
Event Calendar
Lara St. John plays Sibelius - 2009 Classic Landmarks Masters May 1, 8:00PM Enmax Hall, Winspear Centre, Edmonton, AB Ticket Prices Vary
Audience favourites Lara St. John and Jacques Lacombe join forces with the ESO in Sibelius’ Violin Concerto, a dramatic and lyrical tour de force. Jacques Hétu’s tone poem evokes a mighty river in Quebec, and Chausson’s Symphony is colourful, melodious, and romantic.
Tours For Tots Drop-In Classes For Families and Kids Aged 3-5 Wednesdays, 10:00AM - 11:30PM Art Gallery of Alberta, Edmonton, AB Free with Gallery admission
April 7 - Play on Architecture, April 14 - Story Time, April 21 - Sound Explorations, April 28 - Inside Outside, May 5 - Make a Move, May 12 - Studio Visit, May 19 - Art Detective Challenge, May 26 - Discover Degas – Last Chance!
Mozart, Boy Genius - 2009 Esso Symphony for Kids Submit your events into the Merge Events Calendar. Visit Mergemag.ca It’s Free!
Social Events Old Strathcona 8th Biannual Royal Bison Fair May 1 & 2, 10:00AM to 5:00PM 8426 Gateway Blvd, Edmonton, AB $2 (Little kids get in FREE)
Over 60 Vendors with locally made jewelry, clothing, records, art, posters, accessories, soaps, stationary, literary journals, photographs, lamps, books, etc.
Old Strathcona Farmers’ Market Every Saturday, 8:30AM - 3:00PM 10310 - 83 Avenue, Edmonton, AB
Every Saturday a bustling crowd in the heart of Edmonton’s historic Strathcona district unites in an atmosphere of festivity and community. Join other families, friends, foodies, shoppers, and adventure seekers who converge in a 19th Century historic building to shop and browse.
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May 8, 2:00PM Enmax Hall, Winspear Centre, Edmonton, AB Ticket Prices Vary
The inspiring story of young Wolfgang Amadéus Mozart, his life, and his music, told by his proud yet demanding father, Leopold Mozart. Mozart’s music is brought to life with his stories, characters, and many of his most famous classical works including The Magic Flute and Don Giovanni.
Art Activities for All Ages - HSBC All Day Sundays Second Sunday of every month, 10:00AM - 5:00PM Art Gallery of Alberta, Edmonton, AB Free with Gallery admission
April 11 - DEGAS in Motion, May 9 - Make Some Noise!, June 13 - Time for Land, July 11 - Animated AGA, August 8 - Through the Looking Glass, September 12 - AGA Animated Sunday: The Sequel
Live And Let Die: A Symphonic Tribute to the Music of Paul McCartney May 12, 7:30PM Enmax Hall, Winspear Centre, Edmonton, AB Ticket Prices Vary
The outstanding musicians of the Classical Mystery Tour have twice blown ESO audiences away with their powerhouse symphonic salute to The Beatles. So don’t miss those same musicians when they present Live and Let Die. Tony Kishman’s award-winning re-creation of the sound and look of Paul McCartney will dazzle you in combination with the power of a full orchestra.
mergemag.ca | Event Calendar
Classics of the Silver Screen: Classical Music Popularized By the Movies
Sunwest Y.E.S.S. Make a difference Horse Show
May 20, 8:00PM - 10:00PM Winspear Centre, Edmonton, AB Ticket Prices Vary
May 29, All Day Onoway, AB
Some of the most innovative and interesting uses of symphonic and operatic music can be found at the movies. This concert, featuring musical classics featured in well-known film scores, demonstrates how classical music has contributed to the musical ambience of Hollywood.
Over The Top Fashion Swap May 29, 10:00AM - 8:00PM Winspear Centre, Edmonton, AB $20 (includes a spa token redeemable for a complimentary health, wellness or beauty session.) $5 general admission (does not include swap or free spa)
De-clutter your closet, upgrade your wardrobe, refresh your look and have a ton of fun. It’s the perfect guilt-free fashion revival. Find one-of-kind clothing gems and feel the rush of a shopping spree; all the while going easy on your pocket and our planet. In between swaps, get a make-over, take in a beauty treatment or experience a relaxing massage.
Sunwest Equine Services will be hosting their annual Schooling and Fun Show in support of the Youth Emergency Shelter Society. This show is intended to provide a venue for beginning riders to get their confidence and for experienced riders to school their horses. There will be ribbons awarded to the Top Six in each class and luck of the draw prizes will be awarded to both the exhibitors and the spectators. Participate as a competitor or as a spectator and enjoy a great day. Find more information on http://www.yess. org/#events_4 or call 780-967-5555. Go to http://www. sunwestequine.com/ for map and directions.
Win for W.I.N. Women’s Golf Tournament May 31, All Day Eagle Rock Golf Course, Beaumont, AB $200/golfer ($100 tax receipt provided)
The timeline of the tournament will be as follows 6:30 a.m.: Registration begins at Eagle Rock Golf Course 7 a.m. - 8 a.m.: Light breakfast provided 8:00 a.m.: Shotgun start to 18-hole Texas Scramble 12:30 p.m.:Luncheon at Eagle Rock Golf Course
YWCA Women of Distinction Awards Gala June 3, 5:30PM - 9:00PM Northlands Edmonton Expo Centre
Fundraising Events Art on the Block - Alberta Art Gallery May 12, 6:30 PM - 10:00 PM 2 Sir Winston Churchill Square, Edmonton AB $125
The YWCA Women of Distinction Awards and Silent Auction is an evening that celebrates the accomplishments of women in our community across 12 categories: Advocacy; Arts, Culture and Heritage; Athletics, Recreation and Fitness; Business/Management and the Professions; Community Service; Education; Entrepreneurs; Health & Medicine; Inroads; Post-Secondary Education; Turning Point; Youth: 18 & Under. You can purchase tickets online at www.ywcaofedmonton.org
Annual silent art auction and cocktail party in support of your AGA. A $50 receipt for income tax purposes will be provided for a portion of the ticket price.
Golf for Food Tournament - Realty Executives 2010
Sink the Ship - The Edmonton Queen
Eighteen holes to raise funds for the Food Bank never sounded so good. Come out with a team on Thursday , June 3, 2010, shot gun start. Show us your strokes at the Legends Golf and Country Club (53541 Range Road 232, Sherwood Park) and support the Food Bank. For more information, feel free to contact Crystal Hanson, Tournament Coordinator at 780.231.9401 or e-mail cdhanson67@gmail.com. Go to http://www.edmontonsfoodbank.com/may-june-events/ for more information and for the registration form.
May 12-16, 12:00 PM - 6:00 PM on the Edmonton Queen 9734 - 98 Avenue, Edmonton AB $125
In support of the Edmonton Food Bank, Edmontonians are encouraged to drop off non-perishable food donations on the Edmonton Queen between noon and 6 p.m. Visit http://www.edmontonsfoodbank.com/may-juneevents/ for more information.
June 3, All Day 53541 Range Road 232, Sherwood Park, AB Legends Golf and Country Club
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mergemag.ca | Event Calendar
5th Annual Perogy Supper
Bossy Mama Signature Event
May 29, 5:00PM - 9:30PM 702, 12303-Jasper Avenue, Edmonton, AB $40
May 13, 7:00PM - 9:00PM Kirkwood Photography Studio 14727 - 87 Avenue $10 for members, $25 for non-members
Hosted by Edmonton Beverly-Clareview NDP, Constituency Association in the North east Edmonton area. Raising Funds and supporting Democratic principles and community based solutions. Cocktails are at 5:00PM, Supper at 6:00PM. Call 780 424 1784 for more information.
Bossy Mama is a business network for female entrepreneurs. It is the only mompreneur / female entrepreneur networking group of its kind in Edmonton and provides a platform that is specific to women in business. Events are educational and the networking is one of a kind - to meet like-minded women with a passion for business. The organization strives to encourage entrepreneurial women to follow their dreams of owning their own business. Through monthly networking evenings, as well as large semi-annual events, Bossy Mama is passionate about connecting, empowering and inspiring women in business. Join a group of amazing women today! Wine & Treats provided! More details at www.bossymama.ca
Business Events
Roadmap to Success Design Studies Grad Show May 1, 10:00AM - 5:00PM Birks Building, 4th Floor, 10113-104st, Edmonton, AB FREE Adminssion
MacEwan School of Communications Design Studies Grad Show. Meet the Minds Behind the Design Machine: Illustration, Digital Media, Photography, Motion Image, Exhibit Presentation. See http://www.macewan.ca
Create an Online News Release - Workshop May 6, 10:00AM - 4:00PM Star of the North Retreat Centre, St. Albert, AB FREE Adminssion
You’ll learn to: -Build a social media release template -Write attractive headlines for search engines -Craft compelling content for your release -Determine the best images to use -Optimize images for the release -Analyze and select the most effective keywords for your message and much more… Call Marilyn Jones at 780-695-5675 for more information and to register.
May 19, 9:00AM - 10:00PM 100, 10237 104 Street $45 (includes workbook)
AWE- Alberta Women Entrepreneurs Why does the idea of writing a business plan seem daunting and confusing? Why do you need one - especially if your business is going to start small and grow later? This workshop for start-up entrepreneurs answers these questions and provides an introduction on how to develop a business plan. The sessions will be conducted by our Business Advisors who have a solid understanding of the financial aspects of running a business.
MicKel Networking Group May 28, 10:00AM - 12:00PM
Featuring a dynamic presentation about balance in life and business, by Lynn Fraser, a former national media spokesperson for M & M Meat Shops, and now a selfrepresentative of Balance Your World. Visit our website www.mickeevents.com for more information.
Build an Online Newsroom - Workshop June 3, 10:00AM - 4:00PM Star of the North Retreat Centre, St. Albert, AB
The Edmonton Entrepreneur Meetup Group May 10, 7:00PM - 8:30PM Second Cup 478 Riverbend Square, Edmonton, AB
This meeting is an open forum concept which gives everyone the chance to participate. It’s simply a way for people to network with other like minded people, exchange business cards, share your ideas, products and services, and meet new people. To learn more visit: http://www.meetup.com/edmontonentrepreneur/calendar/13201934/.
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You’ll learn to: -Create the essential documents for your newsroom -Determine which Web 2.0 tools best suit your news style and organization -Set up RSS and other communication tools -Produce and embed audio and video podcasts into your newsroom -Design your newsroom for bloggers and social media sites Call Marilyn Jones at 780-695-5675 for more information and to register.
the individual | Over-The-Top Swap
Over-TheTop Swap Story by Hillary Darrah
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ast summer I was helping a friend move. While we were unpacking at her new place, I was blown away by how much clothing she had. I was equally shocked by the fact that some of the clothing still had store tags. I asked her why she wasn’t wearing some of this clothing. “When I was in the store buying it, I loved it,” she explained. “But once I got it home I wasn’t sure about it, so I never wore it. And now I can’t get rid of it because it would feel like I wasted my money.” If you can identify with my friend, then on May 29, there is hope for your closet called Over The Top Swap. Viva Events will transform all three levels of Edmonton’s Winspear Centre into an ultra-fabulous, one-of-a-kind fashion event. The idea came to the creators, couple Ally Ng and Cory Payne, after they attended a friend’s clothing swap party. Swap parties rely on attendees to bring gently used clothing and accessories to one person’s house, and the clothing is swapped. Whatever remains at the end of the night is then donated to a charity. “We had so much fun, and we just thought that with more people, it would be even more fun,” explains Ally. “We’re kind of hippies at heart”, she laughs. “We care about our environmental footprint and thought this was a great way to bring green to our closets.” And it’s not only for women – maternity, men’s, and children’s clothing as well as some accessories are also welcome. The swap concept is simple. Bring your clothing, either the day before or on May 29th. There will be people evaluating your pre-loved garments, and they will assign a value to you in swap money, which are gold, silver, and bronze tokens. You’ll then get to shop the racks of clothing with your coins. But don’t expect to be able to trade every piece of clothing you’re trying to get rid of, as there will be an enforced standard. The garments must be in good condition and good quality. This won’t be an opportunity to trade your H&M or Forever XXI, though there will be donation bins at the event for any unswappable clothing. There are two 3-hour swap times: one at noon and one at
Early-bird tickets $15 • Tickets at the door $20 • www.overthetopswap.com
5:00 p.m. In between swap sessions, there will be many other things for Edmonton fashionistas to enjoy. Everyone attending the swap will receive a spa token that can be redeemed for a health, wellness, or beauty session. The entire second floor of the Winspear will feature a wide range of health and beauty professionals, each offering their unique talents and services. You can take in a beauty treatment or relaxing massage from students of Marvel College, or even get a makeover, courtesy of Lux Beauty Bar, and Blunt Salon. There will also be a marketplace run by The Handmade Mafia, featuring more than seventy-five of Edmonton’s vendors and a “Fashion Lounge”, where you’ll be able to enjoy some wine and fashion shows. You’ll also be able to have a complimentary glamour photo taken, if you’re brave enough to walk the Swap Walk runway. “We saw this as a great way to bring together different people, who all want to help make Edmonton fashionable and fabulous!” says Ally. The best time to get your tokens will be on May 28 anytime between 3:00 and 9:00 p.m. at the back door of the Winspear. It will help you avoid line-ups at the event the next day. The swap will be May 29 from 10:00 a.m. until 8:00 p.m. All remaining clothing and accessories from the fashion swap will be donated to the Canadian Diabetes Association Clothesline and the Bissell Centre to support those in need.
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the business | Business Networking
Business Networking Story by Sherree Elm
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f you were to type “Business Networking Edmonton” into your Google search engine, you could spend the next five hours clicking through the different groups that are open to the Edmonton business community. For the sake of this month’s issue of Merge, which is focused on recognizing women in business, attention has been brought to exploring two networking groups specifically for women. Kellee Dawson, Assistant Organizer of MicKel Networking has been creating networking opportunities for women in business since November 2008. “Our focus is to offer education and support for business women in a comfortable and interactive setting,” says Kellee, “A variety of industries are represented at our events including Hotel Sales Managers, Retail Store Owners, Promotional Product sales, Print Advertising, Authors, and more. The eclectic mix of women is refreshing and inspiring.” With a number of strong groups that offer a variety of benefits, how do you choose which networking group is best for you? First thing is to recognize what it is you would like to achieve from the networking group you attend. This will help you define which groups will suit your needs. Larissa from LMack Photography utilizes networking groups to find opportunities. “Some groups simply offer the opportunity to exchange information with other members, while other groups are more focused on educating, and building relationships with other business owners. So it depends if your goal is to make immediate sales, or to build those long lasting business relationships that lead to larger opportunities,” says Larissa “It is imperative that you find a group of like-minded individuals, who have the same vision for success and yearning for growth that you do, who can offer insight, encouragement, and inspiration.” In researching the benefits and credibility of a networking group, it is important to consider what the group offers you as a member. Alberta Women Entrepreneurs (AWE), and MicKel Networking are two of many groups that offer regular events with guest speakers. They provide valuable information, education, and opportunities for business growth. A history of credible and informative speakers that introduce you to new skills will prove the commitment that a group has to its members. AWE held an annual Innovative Approaches to Success
Kellee Dawson - MicKel Networking
event in April Featuring keynote speaker W. Brett Wilson of CBC’s hit TV series Dragons’ Den. On top of the events that are offered, AWE offers resources and workshops every month with their next one, Roadmap for Success, scheduled on May 19. This workshop is for start-up entrepreneurs and answers common questions about starting a business, as well as an introduction on how to develop a business plan. AWE also offers regular teleconference sessions that give an overview of AWE services, and information on how to set up a business. Visit awebusiness. com for more information. MicKel Networking hosts regular guest speaker events with a line up of informative topics. Creating profit and lifestyle, learning to thrive, and developing public speaking skills to name a few. MicKel’s next event on May 28 features a dynamic presentation by Lynn Fraser, a former national media spokesperson for M & M Meat Shops, and now a self-representative of Balance Your World. Visit mickelevents.com for more information on their group and upcoming events. In my experience, I have found a multitude of different groups that are directed by the profile of its members. Whether the group is geared towards women, young entrepreneurs or a specific industry, its focus, benefits, opportunities, and rewards will be specific to its members needs. In the June issue of Merge Magazine, we will be focusing on exploring the groups that are formed by the next generation, including NextGen and Junior Chamber International.
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the individual | You Are What You Eat
You Are What You Eat Story by Sherree Elm
D
oes the food product you’re about to eat contain the same ingredients as your shampoo? Does it hinder your body’s ability to eliminate unwanted fat? The food you consume is in no way independent from how your body is going to perform. The type of food you consume directly affects your mental health, emotions, as well as your physical condition and endurance. The struggle for some may be the inability to knock the sluggishness and tiredness, struggling to find energy to concentrate or finish the day. For others it may be the struggle to maintain a consistent, natural body weight. Or perhaps that three-week-old cold is taking permanent residence in your body. The unfortunate truth is that rather than being our friend of substance, food has been sprayed, processed, and scaled into a state of nutritional mayhem, causing illness and obesity. According to Jillian Michaels in her book Master your Metabolism, false foods and chemicals affect you on a genetic level, altering your hormones to an unrecognizable degree while poisoning your body. “Everything about the modern North American food supply - from industrial farming and pesticide use, to over processing - drains its food of its natural nutrients.” “Know what is what, educate yourself on what to avoid, and rip those products out of your cupboard.”
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When planning a healthy diet, it is essential to investigate the ingredients that make up the products you consume. Start by reviewing the ingredient list. Take note of the ingredients listed first, as they will be the ingredients that are present in the largest amounts. Sugar, in all its forms, is a well-known culprit. As the ingredient list tapers off you may find words that are difficult to read, pronounce, or define. These ingredients are chemicals that confuse the body’s natural digestion process, and in turn, hinder the opportunity for maximum health and vitality. Chemicals have been known to work against the body’s natural process of elimination and restoration, counteracting weight loss and stealing valuable energy from the body. Richard Beliveau, PhD, and Denis Gingras, Phd from the Cancer Research Society, explain the science behind foods in their book Cooking with Foods that Fight Cancer. “Many of the principle diseases affecting society today - the large numbers of cancers, diabetes, or cardiovascular disease cases - are often directly linked to lifestyle, and may thus in many instances be avoided.” “It is estimated that the next generation will have a lower life expectancy than that of the previous one for the first time in history. This drop is directly attributable to the steep increase in diseases linked to lifestyle habits, such as diet.” Although the current situation is irreversible, there is reason for hope as more people become aware. Concern for the nature and quality of the food you consume, will improve your quality of life as well as reduce the risk of weight gain and serious diseases. Seeking help from a registered dietitian from places such as Revive Wellness Inc, an Edmonton leader in innovative and comprehensive nutrition and wellness coaching, will ensure your nutrition plan is evidenced based, and unique to your needs. Revive specializes in healthy eating, diabetes, heart disease, gastrointestinal diseases, and weight loss. Corporate wellness seminars are a valuable service that Revive offers to organizations for educating employees on health and wellness. Revive also offers personalized nutrition packages, sports nutrition packages, workshops and cooking classes. continued on page 22
the individual | You Are What You Eat
Tips for reading the Nutrition Facts Table: 1. Look for the serving size (you will find this at the top of the Nutrition Fact table) and compare it to the portion of food you plan on eating. For example if the serving size is ½ the package and you plan on eating the whole package, you need to double the number of calories, fat, sugar and other nutrients on the label. 2. Check the calories for the amount of energy the food will provide you. Remember, calories are only one part of the nutrition picture. For snacks, aim for food products that will provide less than 200 calories/portion consumed. 3. Choose food products “Low” in Saturated Fat, Trans Fat, Cholesterol and Sodium (low is 5% or less) 4. Choose food products “High” in vitamins, minerals and fibre (high is 20% or more). 5. Daily Value (%DV) is based on a 2000kcal diet; however the amount of fat is based on 65g of fat/day (approximately 30% of the 2000kcal diet). Use the %DV to identify if your food has a lot or a little of the nutrient you are looking for. For example if your goal is to decrease the fat in your diet and the food serving you plan on consuming will provide you with 30%DV of fat, you may want to look for an alternative with a lower amount of fat such as 5% or less. 6. Best Picks for cereals and cereal/granola bars:
Total Fat Sodium Total Carb. Fibre Protein
Cereal
Cereal/Granola Bars
3g or less 200mg or less 20 to 25g 4g or more 5g or more
5g or less 200mg or less 20 to 25g 2g or more 3g or more
What’s really behind those Nutrition Claims? Nutrition Claims are not mandatory. They are known as a marketing tool used by manufactures to help sell more of their products. Bellow are two types of Nutrition Claims for consumers to be aware of: 1. Nutrient Content Claims: “Reduced Salt” In order for a manufacture to make this claim the food product must contain 25% less salt when compared to the original version of the same food product. To be a savvy consumer, look at how much salt is contained within a serving; you may be surprised to find your reduced salt food product still contains more than 500mg of sodium per serving! “Fat Free” In order for a manufacture to make this claim the food product must contain an amount so small, health experts consider it (in this case fat) nutritionally insignificant. To be a savvy consumer, look at how many calories is contained within a serving; you may be surprised to find your fat free product is higher in calories than the original product! 2. Health Claims: “A healthy diet low in saturated and Trans fats can reduce the risk of heart disease. [name of food product] is low in saturated and Trans fats.” Buyer beware, this statement does not mean that eating this particular food will reduce your risk of heart disease. If your diet is still high in saturated and Trans fats, you are still at a higher risk of developing heart disease.
Information provided by Revive Health and Wellness • www.revivewellness.ca
Check the Nutrition Facts Table. Find out which food products are good sources of nutrients such as fiber, calcium, iron and vitamin C. Fibre is a nutrient missing in today’s processed world. Fibre is found in 100% whole grains, fruits and vegetables. It can help with your weight loss goal as it promotes the feeling of fullness for hours after your meal. Remember, if you feel full, you are less likely to snack or graze between meals.
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the individual | You Are What You Eat continued from page 20 Dena Ferretti, Dietitian for Revive Wellness explains some challenges people face in maintaining a healthy diet, “People are unique. Which is why their nutrition prescription needs to be personalized. In order to live with energy, vitality and health, Canadians need to find the right balance between nutrition and exercise for their body.” ”Alternatively, if you are an emotional eater, research has shown that addressing the emotional reasons can be as important for health, weight loss success and maintenance, as nutrition and exercise combined.” Brad King author of Action Planner writes, “No government would dream of passing laws restricting your rights to eat whatever you choose. Can you imagine the outcry that would follow a ban on junk food? What this means is that if you want to win back your health you are going to have to monitor your own food and lifestyle choices; you have to arm yourself with the right information and make decisions that will repair your body.”
For Those Seeking Weight Loss, Tips To Avoid Derailing Your Diet 1. Eating out. Dining in fast food or “sit-down” restaurants on a regular basis can sabotage your best efforts to follow a healthy meal plan. A normal dinner should look like 3-4oz meat, 1-1½ cups of pasta/rice, ½ cup cooked or raw vegetables (eg. Carrots, broccoli, etc.), and 2 cups salad with 1 tbsp dressing. However a typical restaurant meal can be 2x to 8x larger than this. TIP: Only order what you are hungry for (avoid the temptation for the better deal for just 25cents more) or share the main course with your dinner guest (your wallet and waistline will thank you!) 2. Mindless eating. Research has shown that the larger the dish, be it the bowl holding your candies or popcorn, or the plate you serve your dinner on, the more an individual will eat. Pair this will sitting in front of the television and by the first commercial you can’t recall finishing the bowl or plate of food you sat down with. TIP: Dish-up on a smaller plate (or bowl), turn off the television and enjoy the food you are eating. In today’s hectic world, taking a few moments for your health will lead to your overall wellness. 3. Drinking your calories. We have heard this time and time again, but it is worth mentioning especially heading into the summer months. Alcoholic beverages are not water and they do contain calories – a lot in fact. Having just 2-3 drinks in an evening can equal the same amount of calories in a large burger or 2-3 chocolate bars! Here is a breakdown of the top offenders: • One bottle of beer can contribute up to 200 calories • One 5oz glass of wine (most restaurants serve 7oz) can contribute up to 150 calories (up to 200 at the restaurant) • One 1.5oz of distilled spirits alone can contribute up to 125 calories, paired with a cola, tonic or sprite and your drink takes you over 250 calories. TIP: If it is hot outside, be sure to hydrate with water, not beer. Or order sparkling water with lemon, or club soda with a splash of cranberry juice instead of that second alcoholic drink.
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Nutrition
Hits & Misses 100% whole grain Whole wheat flour 100% fruit juice
• Partially hydrogenated vegetable oil (trans-fat) -Trans-fats increase the LDL “lousy” cholesterol and decrease the HDL “healthy” cholesterol in your blood at the same time. This is why it is important to limit the processed Trans-fats in your diet. • Food additives that require a scientist to explain and pronounce.
Information provided by Revive Health and Wellness • www.revivewellness.ca
continued from page 11 ponents and extensions and you’re done.
Secure and Update Your Website
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Back up your site files on a daily or weekly basis and check for any updates to Joomla! as well as any of the extensions you installed, on a monthly basis. Many developers use Akeebabackup (formerly JoomlaPack) to backup and restore their site files. You can find out more about this free and open source extension at www.akeebabackup. com. Your web host might also offer a one-click backup of your site files. You can find out more about how to secure your Joomla! website by conducting a Google search “joomla security checklist.”
Promote Your New Website
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Now that you’ve built a website with great content, you’ll want to spend some time promoting your site. If you’ve written keyword rich articles, optimized your images and other assets for search engines, created anchor links to your most important articles, and enabled SEF URLs, you’re well on your way. Other fast and easy things you can do to promote your site are 1) create a site map by submitting it to Google and Yahoo, and 2) install modules to link your social media accounts like Twitter, Facebook and YouTube to your website. The high page rank of these popular sites linking to your website will increase your website’s visibility while offering your ideal visitors even more opportunities to communicate with you. See more about Joomla! at www.joomla.org. Marilyn Jones is an Edmonton based corporate and social media evangelist with a passion for publishing and communications. See more at mediamag.ca.
the community | Modesty is Making Headlines
Modesty is Making Headlines
Local Teenage Girls say Bye-Bye to Booty Shorts & Hello to Self-Respect Story by Andrea Cook n our modern culture, which sometimes promotes an “all about me,” “look at me” mentality, 36 local girls between the ages of 14 and 18 prefer a balanced self confidence with a desire to love, serve and respect others as they aim to change the world of fashion. One outfit at a time!
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Pure Fashion is an international faith based program designed for girls 14-18 to help young women re-discover and re-affirm their innate value and authentic femininity. The program enhances not only a young woman’s external appearance, but more importantly, her interior beauty and balanced self confidence, focusing on the importance of virtues and modest fashion.
mous success. Pure Fashion models were taught the art of makeup and hairstyling, all the while remembering that grace, decency and dignity are our greatest adornments. Pure Fashion Models will enjoy a Heart and Soul Makeover retreat weekend at Holy Trinity Parish, enhance their public speaking skills at the Elegant Expressions session, and learn the basics of growing into distinguished, capable and respectful young women prior to the grand finale – the Pure Fashion Show at The Fantasyland Hotel on May 31st. With the Marquis level sponsorship of the Ghermezians of West Edmonton Mall, Mr. and Mrs. Jim and Carol Martin, and Marvel College, plus the participation of local retailers and businesses, the show is guaranteed to be a hit! The Pure Fashion Show will showcase all 36 beautiful models wearing the latest fashions, with entertainment by GMA award-winning Janelle, and
The eight-month model-training program made its debut in our city in the fall of 2009, sponsored by Holy Trinity Parish. Since October, Pure Fashion Edmonton has hosted monthly training sessions throughout the area for the 36 Pure Fashion Models. The models are taught the foundational skills of becoming confident, competent leaders in their schools and communities. The Fairmont Hotel MacDonald Mother Daughter Tea in November focused on the importance of table manners and social etiquette. The Joy of Giving at Christmas time gave the models the opportunity to dedicate themselves to others through an afternoon of entertaining children with games and crafts. With the Marvel College Director, Jacqueline Cairo’s generosity and the talents and gifts of the students at the college, the Reflections session was an enor-
inspiring speakers including Brenda Sharman, Professional Model and National Spokeswoman for Pure Fashion. The audience will be entertained, uplifted and inspired by watching fashion, beauty and glamour being presented in a way that is wholesome, virtuous and truly beautiful. Tickets to the Pure Fashion Gala event of the year are available to the general public. For more information or to book tickets visit purefashion.com, email purefashion@ shaw.ca or phone Andrea at 780-718-0682.
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the business | Fast Food Grows Up
Grows Up Fast Food
Story by Hillary Darrah
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t started with one bad burger and ended with one great idea. Mark Bakker was eating a burger on his lunch break from his job as an electrician, when he finally decided he’d had enough of bad fast food. His coworker may have had doubts but a year later, the first location of HealthFare opened in Edmonton’s south side.
Mark had little experience with food. Though he considered himself a healthy person, he wasn’t a chef and had never even worked in a restaurant before. But he believed in his idea. While writing his business plan, he came across something surprising. “In my initial research, I found that there wasn’t really anything like this in Canada, or even the United States,” says Mark. “There were vegetarian or vegan restaurants,
even raw restaurants, but nothing that just offered healthy food.” After that discovery, he knew he was on the right track. He assembled a team of six registered dieticians and The Fifteen Group from Toronto, a restaurant consulting company. The menu creation was much more of a process than Mark expected. The Fifteen Group brought in an awardwinning chef, and every time he created a dish, there were tastings. The dieticians then evaluated each dish for its nutritional value. That process is still followed to this day, which makes it more difficult to change the menu around. But it’s important to Mark to have the best and most nutritional options for customers.
The Bakker Salad 24
the business | Fast Food Grows Up One thing he loves to include is local produce. Though he’s limited by Alberta’s short growing season, when it’s possible Mark uses food from a farm run by his sister-inlaw’s family. Another aspect of his menu to consider was using organic products, which can be problematic. “Maintaining a price point between being green and what people are willing to pay is a really hard balance. Everyone wants organic but nobody wants to pay for organic. I don’t want to go 100% organic and make it inaccessible. We want everyone to be able to eat here.” As a healthy menu was being developed, the store had to follow certain green guidelines as well. Mark hired designers from Vancouver to design his restaurants to be
as green as possible. The floors are marmoleum, which is made from a combination of pine rosin, linseed oil, wood and cork flours, and limestone powder. The tables are made from either reclaimed wood from a grain silo in Ponoka or Kirei board, which is constructed from leftover, post-harvest stalks of the sorghum plant. The chairs are made from recycled plastic and the lights are all lowenergy. All of the take-out packaging is made from either recycled materials or corn, which is biodegradable. For deliveries, a hybrid car is used, and even the HealthFare water bottles are biodegradable. “Being green is always on our mind,” says Mark. But being green isn’t the only thing on his mind. In addition to his growing businesses, he also has a new growing family to occupy his mind. Achieving a good balance between time spent at work and time spent with family has been a battle, which has been hampered by staffing
issues. But the entire experience has really taught Mark a lot about himself. “I never expected this to be the hardest thing I’ve ever done,” he says. “It’s incredibly stressful, but I try not to worry too much, and just trust my instincts and abilities. I really feel that if I can do this, I can do anything.” For now, he’s focusing on developing the new aspects of HealthFare, especially franchises. He’s also opening a kiosk in Servus Credit Union Place called HealthFare Express. For the summer, he’s added frozen yogurt and smoothies to the menu, and plans to add more glutenfree options to the menu.
In the downtown location, he’s launching catering for nearby businesses. He’s also created ordering by text. If you set up a prepaid HealthFare card, you can text your order to 780-902-1190, 30 minutes before you’d like to pick it up. The cost is automatically deducted from your card and you simply have to go in and pick up your order. It’s great idea for avoiding spending lunch hours waiting in long lines. Everything he has gone through has been worth it, and he loves what he’s doing. He’s passionate about changing people’s perceptions of what going green and eating healthy really is. He knows it’s going to take a while to change those bad habits. However his goal remains the same as when he first started; 1000 stores in 10 years. But he believes it’s completely achievable. “It’s not a fad, healthy eating is going to be here forever.”
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the business | Conflict in the Workplace
Conflict in the
Workplace Story by Sherree Elm
T
he bind of conflict is as viral as facebook; it’s as contagious as a cold. It can be caught at the office, at home and at play. It can destroy a business relationship and a career. It can destroy a family and a friendship. The lure of conflict can impair ones character and judgment to the point of engaging in excessive, destructive behavior. And we all, I am sure, in some degree or at some point, have found ourselves in its hold.
According to conflict theorists, conflict is often discussed as though it were a separate entity from the disputants, and will often escalate beyond reason unless a conscious effort is made by the disputants to end it. Most people will recognize their own actions in the ‘tornado’ of escalating conflict, displayed on page 28. This comparison is fair in an escalating dispute, as the conflict often seems to develop a life of its own.
Underestimate the affect of conflict, I suggest not, as it has been the driving force behind many trials and tragedies. It is a force that needs to be recognized, as it is within each individual’s power to resolve. Knowing the warning signs and what conflict looks like may help by-standers, as well as disputants, recognize what to do to resolve conflict before it spins out of control. So how does this masked enemy creep its way into what would otherwise be an undisturbed environment?
Bystanders can help reduce the escalation by not choosing sides, choosing not to feed into destructive banter, and by encouraging the parties involved to cooperate in finding a resolution.
Many conflict resolution practitioners have observed predictable patterns in the way conflict escalates. Kathy Elm, Coordinator of the Edmonton Dispute Resolution Centre at the Canadian Forces Base Edmonton, says, “It takes two people to be in conflict. There is no conflict when there is just one person.” Kathy delivers training to employees and Canadian Forces Members in a course called Resolving Conflict Effectively, and shares her hands-on approach to helping managers and employees resolve workplace conflict in the example displayed on page 28.
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“If you find yourself or know of others that are caught up in conflict, try and bring the conflict back to the very start of the spiral - Cooperation. Raise the issue in a nonconfrontational manner, ask the other person for their cooperation, and state why you want to resolve the issue. Ask when a good time and place would be that the two of you could discuss the issue and move into the problem solving stage to get the issue resolved, and ultimately stop the spiral.” explains Kathy “If one of the individuals is not willing to problem solve, the other person can try and resolve the conflict by not becoming part of the spiral and by not playing into the actions of the other.” Disputes can be costly to the organization and to the employee. The cost of conflict in the workplace is high. Production decreases as individuals try to win others over to their side. Employees that are not part of the conflict are usually adversely affected by it with the drop in morale.
the business | Conflict in the Workplace “Employees tend to take sides and the workplace becomes divided. This results in an increase in sick leave, employees leave the company or department, and new people need to be hired.” Kathy explains. “Conflict can spiral so far that people file grievances and complaints with management, management then becomes involved in resolving the issue, and human resource departments need to be consulted with. Investigations into grievances and complaints can run as high as $80,000, and there is lack of harmony in the workplace.”, says Kathy. “Physical abuse can occur. Property can be destroyed. Violence, in a small number of cases, occurs to the point of death.”
Warning Signs • Individuals not talking to each other • Individuals speaking rudely to each other • Individuals being ostracized from others • Individuals choosing to separate themselves from others
• Requests for transfers • Individuals quitting • Grievances • Formal complaints
It is apparent that the presence of conflict in the workplace, and in the home, has its consequences. So how do we separate ourselves from the overwhelming impulse to fuel conflict, and manifest the ability to resolve it? My Grandmother, a gentle and wise woman answered, “Forgive.”
• Socialization diminishing • Individuals talking to others behind closed doors trying to gain support
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the business | Conflict in the Workplace
The Escalation of Conflict
9. Hurt Before Being Hurt
8. Personalize and Stereotype 7. Beliefs Feed Observations 6. Rely on Assumptions
5. Attribute Motives 4. Group Think 3. Assume Deliberate Actions 2. Competition
1. Cooperation
1. Cooperation Parties become aware of the conflict but attempt to deal with it sensibly. Often, they will attribute the problem to “a misunderstanding” and indicate they can work it out. 2. Competition The parties begin to slide from cooperation to competition. Parties begin to advance their position over the position of the other and view the conflict as a result of deliberate action on the part of the other. Positions begin to harden and defensiveness sets in, which creates adversarial encounters. Parties begin to take action to strengthen their positions and look to others for support. “They must have known this would happen.” 3. Assume Deliberate Actions As communication deteriorates, parties assume the actions of the other are deliberate. They believe the other party intentionally did this to undermine them to win their position. “you knew if you did this it would impact on me...”, “You knew this would happen….” 4. Group Think Group think often takes over as parties seek support from others. When we are in conflict we look to other people for support to feel more comfortable with the position we have taken against them. Parties begin to look for evidence of other problems. Their beliefs feed their observations. “Do you know what that idiot is doing to me?” “Oh that’s nothing, they’ve done the same thing…”
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5. Attribute Motives We no longer have communications with the other party to understand their actions, therefore, we look for motives through information from outside sources. This only serves to escalate the conflict since motives attached are typically negative. “They must be doing this because…” “They are intentionally trying to undermine me…” 6. Rely on Assumptions We continue to receive information from outside sources in which we formulate assumptions about the other party. Again, because there is either no or very little communication directly with the other party we rely on these assumptions. “I bet they’re going to….” “Someone like that would do…” “They’re thinking is so muddled, obviously they are…”
7. Beliefs Feed Observations In un-conflicted situations, what we see helps us formulate what we believe. However, in conflicted situations, the opposite occurs. Instead, what we believe formulates how we see something. This is a level of conflict that is very difficult, because we are seeing everything through our conflict lens, in a negative context, and the reality of the situation is skewed. Example: If I talk to you I’m harassing you. If I don’t talk to you I’m ignoring you. Instead of believing what we see, we see what we believe. 8. Personalize and Stereotype Parties begin to feel righteous and blame the other for the whole problem. Generalizing and stereotyping begin. Parties are judgmental and moralistic and believe they are defending what is right. The conflict becomes more complicated but also more generalized and personalized. Severe confrontation is anticipated and planned for, thus making it inevitable. The parties view this as acceptable because the other has, in their minds, clearly shown they are lacking in human qualities. “He’s just a jerk; we’ll have to really hit him hard.” 9. Hurt Before Being Hurt Each party now appears to believe that the objective of the conflict is to hurt the others more than they are being hurt. “I’ll make you pay even if we both go down over this.” The dispute is beyond rational analysis, and causing damage to the other is the focus, even at one’s own expense. “They won’t make a fool out of me.” “It’s the principle of the matter…” Finally, destruction of the other is the driving force, even if it means destruction of the self.
the community | Homeless for a Night
Friday Night, June 18 at Telus Field 6:00 – 7:00 p.m. 7:00 p.m. 11:00 p.m.
Registration Dinner Lights out
Saturday Morning 6:00 a.m.
W
hat’s YOUR comfort zone? Homeless for a night is a very small taste of what one evening without the comforts of home might be like. Participants collect pledges and enjoy entertainment, food, and bonfires while raising money for YESS.
Breakfast
To register go to: www.yess.org or call Nikkie at 780-468-7070
Teenage homelessness is a reality in our city. Hundreds of young people sleep on the streets each night with no bed, no food, no electricity, and no support. The price they pay for being from a troubled home or taking a wrong turn in life is harsh and unforgiving. Homeless for a Night is an event that provides participants with a very small taste of what one evening without the comforts of home might be like. While the experience for participants comes nowhere close to the reality of actually being on the streets, the event encourages people to move beyond their comfort zone and imagine a life with far less luxury. Homeless for a Night is a fundraising event where participants are required to raise pledges. While certain comforts such as beds, shelter, privacy and electricity are not available to all participants, the event does offer many enjoyable elements such as live entertainment, a speech from a former client, fire pits after dark, food, refreshments and more.
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the individual | Carol McBee is a Bossy Mama
Carol McBee Is A
Bossy Mama Story by Hillary Darrah
T
he role of being a full-time mom is, by some mothers, found to be a tug-of-war between luxury and necessity. Being a full-time mom is a luxury in a financial aspect where some families are able to afford to keep mom at home. But in the cases where that luxury is out of reach, the desire to stay at home and the need to be in the workforce, for some, become a balancing act. To add a third pull to the tug-of-war, some moms require an outlet outside of being a mom which provides the opportunity for accomplishment, while maintaining a sense of self. Balancing motherhood, self, and career is not easy, and the stress of managing such can produce a lot of unnecessary expectations and pressure. “There’s no such thing as a ‘supermom’,” says Carol McBee, assuring the crowd of 144 successful women entrepreneurs at the Bossy Mama Launch Brunch on April 18. “That vision in your head of a mother who can successfully balance every aspect of her life completely and perfectly is a pure myth.” Meet Carol McBee, a wife and mother, as well as a successful mompreneur. If you’ve never heard of the term ‘mompreneur’ before, it is a female business owner who is actively balancing the role of mom and the role of entrepreneur. After growing up in Edmonton, Carol moved to the United States to attend the University of Texas. Originally enrolled in courses that would lead her to a career in medicine, she realized that it would not be the future for her. Carol’s role as Corporate Manager for a company called Wheels America turned her head towards commerce.
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which shot videos and photos for real estate agents and builders. As a new ‘work-from-home’ mom Carol was looking for classes, information, and other new moms to be with. She found some programs but space was limited and it was sometimes impossible to attend. After much consideration, she started her own postpartum program called Mommy Connections. Her first session had an overwhelming 67 moms attend, which only proved that Edmonton needed this kind of support for new moms. There are now “Mommy Connections” classes being run in five locations in and around Edmonton, as well they are looking to expand across Canada. In networking her new business Carol felt the name Mommy Connections did not role-off-the-tongue so easily. While she was representing her business at traditional daytime networking events, she found that these standard groups proved irrelevant to her type of business. The quest for women/mom-specific networking opportunities opened the floodgates for Bossy Mama to launch. In January 2010 Carol created Bossy Mama, a networking group of mompreneurs. Over the last three months, the group has grown to include more than 160 members, representing many different kinds of businesses. The organization gives a strong voice to the female business community and strives to encourage entrepreneurial women in balancing the operations of their business with the responsibility of being a mom.
“I loved what I did,” she explains, “and I decided to take the suit, rather than scrubs, route.”
According to Statistics Canada, close to 900,000 women were self-employed in 2006 and more than one million Canadian women are expected to be entrepreneurs by the end of 2010.
After getting married and moving back to Edmonton, she began working at ColdFX as a Corporate Programs Manager. Following the birth of her daughter in November 2008, she decided to give-up her full-time job to attend the new arrival. Carol and her husband continued to run their photography and virtual tour company from home,
“If you are a mom and a business women who owns her own business or is planning on starting her own business, this is the group in the Edmonton region to join,” she says. “It is the only mompreneur networking group of it’s kind in Edmonton and provides the platform that is specific to moms in business. Our events are educational
the individual | Carol McBee is a Bossy Mama and the networking is one of a kind.” Through monthly networking evenings, as well as large semi-annual events, Bossy Mama focuses on connecting, empowering and inspiring women in business. And whatever stereotypical Mary Kay home party you’re imaging in your head, stop right now. These Bossy Mama members are accountants, plumbers, landscapers, spa owners, boutique owners, writers, lawyers, etc. and represent a diverse group of businesses.
Carol McBee
“Women entrepreneurs are a special breed,” says Carol. “They want it all! Income for their family, flexibility in their schedule, and dedication to raising their children.” Carol admits that it has been a challenge to work from home, while also balancing the role as mom. But it was as important for Carol to be at home with her daughter as it was for her to find a career that worked alongside her parenting duties. “I think a lot of moms that are running a business as well as caring for their children often carry a lot of guilt when they don’t think they are balancing it all well. There are days when my daughter contently plays around in the office/playroom, but there are also many days when we do classes and programs, long strolls to the park and just spend time together. It is fantastic being able to make your living from home.”
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the individual | A Year Ago...
A Year Ago.... Story by Dawn West April will soon be over and with the beginning of May it will be one year since the electric trolleybus plied the streets of Edmonton. For almost 70 years they carried Edmontonians in quiet, pollution-free swiftness to a multitude of destinations.
was recently announced that Provincial “green” funding has come to an end. If Edmonton doesn’t borrow the money for LRT, the end of the line may be very near indeed, until more money can be found.
The trolleys were touted as old fashioned and past their prime by many City officials. This was accentuated by the deliberate deterioration of the system by not implementing periodic upgrades. Yet modern trolley systems exist in many cities around the world, and almost daily more and more cities jump on the electric bandwagon to embrace this sustainable mode of transportation. For twenty some years the battle raged in Edmonton to decommission the trolley system, but saner heads
I miss the swift, smooth starts and stops, the gentle sway of the bus and the soft hum of the motor
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Perhaps the trolley wires could have stayed up a bit longer? 140 kilometers of trolley routing and 116 million dollars of infrastructure could still be serving us. With a few logical extensions and some modern new vehicles we could have electric transit serving us almost overnight in the areas where the City is only just ‘planning’ more LRT. And for a fraction of the 3 billion dollars that the LRT is going to cost.
always prevailed and the system soldiered on. Public transit advocates, the environmentally conscious, and knowledgeable citizens made sure their voices were heard and the trolley system continually won a reprieve.
“I miss the ride” said one female passenger as we gazed at overhead wire remnants outside the bus. “I miss the swift, smooth starts and stops, the gentle sway of the bus and the soft hum of the motor.”
However, in June 2008, a 7 to 6 council vote determined the fate of the trolley system in 2010. A budget deficit in April 2009 hastened the decision to decommission the system and on May 02, 2009 a few trolleys ran on the routes 3 & 120, culminating in a parade of sorts ending at Westwood Garage, with Historic 1954 Brill 202 bringing up the rear.
Overhearing our conversation, another gentleman adds he can’t read his paper because the (diesel) bus is too jerky.
Citizens were promised hybrid buses to replace the clean, quiet trolleys. As soon as the wires started coming down the dreams of hybrids started to fade. It was determined that hybrids cost too much to offset what little fuel savings they were supposed to provide. Promises of conventional and urban LRT ‘all over the place’ is also starting to look like it may not happen for a long time. It
After work I watched as a cyclist tried not to breathe in exhaust as he maneuvered around a diesel bus.
Yet another says that it’s almost impossible to hear on his cell phone because people are constantly shouting over the din of the engine noise.
As I stood waiting for my bus, I fondly recalled visions of Edmonton Transit’s silent workhorses going about their duty and wondered what it would be like had that vote in June 2008 been different.
the business | The Naked Truth
Story by Michelle Devlin “Picture your audience naked” they say! In all my years of experience, I have yet to work with any clients or meet any professional speakers who use this technique to effectively battle nervousness. In my seminars, it is one of the most commonly asked questions. However, I believe picturing your audience naked is the most ridiculous myth that exists in public speaking. Here are a few more effective ways to tackle pre-speaking jitters. Preparation: Research the topic you’re speaking about. Some people’s anxiety is a result of not feeling confident about the material they will be covering. Know the topic as well as you can or provide references to your audience. Practice: I have found that in today’s fast paced society, few people invest the time in the tried and true method of rehearsing their presentation before presenting. Many people try to “wing it,” but even running through a presentation once or twice helps you familiarize yourself with the material. Go over it in the shower, on the way to work, before bed...anywhere you can find a few extra minutes. This will help you feel more confident and sure of yourself. Find someplace comfortable: Although it would be great to sit back in your favorite chair and deliver your presentation, it’s unlikely that you can bring that favorite recliner along. I do suggest getting to your location early to scope out
the room. Get a feel for the environment in which you’ll be speaking. How can you make it yours? I used to bring a picture of my dogs and eventually my kids that I faced towards me. Whenever I started feeling a little apprehensive, I could look down and there was something that always made me smile! I suggest that people imagine they are in their local coffee shop with a friend. That is generally a “comfortable place” for many people. Even if you have an audience of 100, just picture your coffee shop a little larger than usual! This strategy works particularly well if you are hoping to have a more casual, conversation-style speech with your audience. Speak as often as possible Just like any sport, you can learn a lot about public speaking from books, but eventually you have to get out there and get into the action! Have you considered joining a local Toastmasters club? Get involved in volunteer activities that put you in front of audiences or find a role in your local community that will give you a chance to speak in front of others. The more you speak in public, the more confidence you will gain. Tackling your fear of public speaking is possible, but not by picturing your audience naked. Picture an audience of friendly faces interested in your topic and enjoy the journey! Visit Michelle’s website at www.seriouslyspeaking.ca.
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#10SF479710
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#10SF887510
09 Hyundai Santa Fe 3.3 4WD AUTO, 38800km
#10SF175310
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#10SF319020
07 $25,395
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#10SF489910
08 Call Us
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#10SF991310
08 Call Us
08 Call Us
#10SN732810
08 Hyundai Sonata 2.4 GLS AUTO, 88331km
780.410.4469 preowned@sphyundai.com 41 Automall Road
#10SF693510
Honda Civic 1.8 DX-G AUTO, 77340km
09 Hyundai Santa Fe 3.3 GLS AUTO, 12677km
#10SF382810
Chevrolet Equinox SPORT 4WD AUTO, 39372km
08 Honda Civic 2.0 SI, 46756km
#10SF179120
Dodge Avenger 2.4 SXT AUTO, 48212km
06 Suzuki Grand Vitara 2.7 4WD, 112774km
#10GE279410
Dodge Caliber 1.8 SE, 84933km
08 Ford Ranger SUPERCAB, 24935km
06 Hyundai Santa Fe 2.4 GL, 71523km
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05
07 Hyundai Santa Fe 3.3 4WD AUTO, 93995km
#10ET8257Z10
Mazda Mazda3 GT, 176457km
08
08 Honda Civic 1.8 LX AUTO, 36822km
07 Dodge Nitro 3.7 SXT, 57800km
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02 #10SF448210
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07
Honda CR-V 2.4 LX 4WD AUTO, 0km
Honda Civic LX, 122981km
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#10EL446810
Hyundai Accent 1.6 GLS, 19237km
06 Chrysler 300 3.5 AUTO, 65636km
09 Hyundai Santa Fe 3.3 GLS AUTO, 16311km
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Sherwood Park, Alberta T8H 0C7
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#10TU259010
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06 Mazda Mazda3 103.9 WB MAZDA3I, 45705km
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#9SF021810
$12,995
#9TU386811
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#EN9148
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#PA912510
05 Pontiac Montana SV6 EXT, 58098km
#9TU593210
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#EN9150
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#PA9127
06 Ford Ranger SUPERCAB, 87713km
#9SN828720
#10VC5280Z10
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#AI906110
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#9TU0258610
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#EN909610
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#EN9152
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#EN915410
09 Hyundai Sonata 2.4, 52040km
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#PW914110
06 Lincoln Navigator ULTIMATE, 100118km
08 Call Us
07 Call Us
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#EN912110
06 Chevrolet HHR LT, 146238km
$29,105
07 Nissan Maxima 3.5 CVT, 117000km
#9TU374710
Hyundai Tucson 2.7 GL V6 AUTO, 68573km
07 Toyota Yaris 1.5, 81300km
#9AC497010
Hyundai Accent 1.6, 26085km
06 Hyundai Santa Fe 2.7 AUTO, 72000km
07 Saturn Ion 2.4 UPLEVEL AUTO, 67145km
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09 Hyundai Santa Fe 3.3 4WD AUTO, 41203km
04 Suzuki Grand Vitara JLX 4AT, 57000km
09 Hyundai Sonata 2.4, 57000km
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09
08 Hyundai Tucson 2.0 GLS AUTO, 26697km
#10VC0229Z10
Hyundai Genesis 3.8 V6 AUTO, 250km
08
09 Hyundai Sonata 2.4, 53964km
#9SF983310
Hyundai Tiburon 2.7, 37300km
08 Hyundai Accent 1.6, 30000km
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09 Jeep Compass 2.4 SPORT 4WD, 6955km
08 Hyundai Santa Fe GL, 57985km
#10TU732610
#P9144
07 Dodge Caravan 3.3 AUTO, 0km
#101SN864910
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08 Pontiac Grand Prix 3.8 AUTO, 55250km
93 Lexus ES 300 300, 300014km
780.410.4469 preowned@sphyundai.com 41 Automall Road
#10AC070410
Sherwood Park, Alberta T8H 0C7
$25,995
#1030317210
$24,995
08 Dodge, Ram Pickup 1500 QUAD CAB, 39,447km
$38,995
#10CC1768310
$27,995
#10GC643710
$16,945
$24,995
#10LB271210
Dodge, Nitro 3.7 SXT, 43,476km, RWD
$26,995
$19,995
#10Q1092210
05 Dodge, Ram Pickup 1500 LONESTAR 4X4 QUAD, 115,238km
#10GC883420
$19,945
#10NT446510
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$28,995
#10Q1217710
#10CC1873710
Toyota, Tundra 5.7 DOUBLE CAB SR5 4WD AUTO 4WD
$24,995
#10JR053710
$8,995
#10NT521010
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$22,995
#10Q1217910
08
07
Dodge, Ram Pickup 1500 QUAD CAB, 40,498km, 4WD
Dodge, Ram Pickup 1500 QUAD CAB, 54,458km, 4WD
#10CC1923610
Dodge, Ram Pickup 1500 QUAD CAB, 67,500km,
$19,988
#10JR145710
08 $22,995
$7,995
#10PA547110
Dodge, Nitro 3.7 SXT 4WD, 66,201km, 4WD
$9,995
$21,995
#10Q1219510
06 $11,945
07 $21,945
#10Q1308310
07 Dodge, Ram Pickup 1500 QUAD CAB, 90,174km,
780.989.3069 preowned@capitaljeep.com 1311 101ST SW
#10Q1082010
Chrysler, Sebring 2.7 TOURING AUTO, 103,469km, FWD
09 Dodge, Grand Caravan 3.3 SE AUTO, 21,508km, FWD
#10JR763610
Dodge, Caravan 3.3 AUTO, 97,178km, FWD
05 Saturn, Ion .2 MIDLEVEL, 91,185km, FWD
#10CL157320
07
08 Chrysler, Sebring 2.7 TOURING AUTO, 38,997km, FWD
#10CC1767710
Dodge, Ram 1500 QUAD CAB, 86,374km,
07
06 Pontiac, Pursuit BASE, 71,931km, FWD
$29,995
05
08 Chrysler, 300 3.5 TOURING 4WD AUTO, 55,363km, AWD
#10CC1709510
Chrysler, 300 C, 125,787km, RWD
08
08 Dodge, Nitro 3.7 SXT 4WD, 87,164km, 4WD
$17,945
08
06 Dodge, Charger 5.7 R/T AUTO, 77,868km, RWD
09 Jeep, Compass 2.4 SPORT 4WD, 23,209km, 4WD
#10CC1844210
#10CC1412110
Ford, F-150 4X4 SUPERCREW WB, 59,780km, 4WD
07
08 Jeep, Grand Cherokee 3.7 LAREDO 4WD AUTO, 112,629km
$34,945
07 Chrysler, 300 5.7 C AUTO, 37,646km, RWD
09 Dodge, Charger 5.7 R/T AUTO, 4,418km, RWD
#10CC1314410
Edmonton, Alberta T6X 1A1
$26,945
#10Q1407310
$22,995
#10Q1408310
$46,938
#10Q1600410
07
08
09
Dodge, Ram Pickup 1500 QUAD CAB, 79,854km,
Dodge, Ram Pickup 1500 QUAD CAB, 74,000km, 4WD
Dodge, Ram Pickup 3500 QUAD CAB, 250km,
$29,995
#10Q1969510
$24,995
09 Dodge, Ram Pickup 1500 QUAD CAB SWB AUTO, 1,447km,
$26,995
#9AP195110
$15,995
#9GC930010
$14,995
$21,995
#9CB327510
$8,995
#9GV484710
#9Q1128910
07 Dodge, Ram 1500 QUAD CAB 4x4, 151,534km,
$16,888
$12,995
#9Q1151710
08 Chevrolet, Colorado 2.9 Z85 LS REGULAR CAB, 25,668km
07 $19,945
07 GMC, Sierra CLASSIC 1500 CREW CAB, 121,785km, RWD
$10,995
#9GV806210
$21,988
$11,995
07 Mitsubishi, Eclipse 3.8 GT, 49,189km, FWD
07 $16,995
06 $11,995
#9JR500310A
06 $31,995
08
#AE9701
07 Dodge, Ram 1500 QUAD CAB 4x4 Laramie, -km, 4WD
780.989.3069 preowned@capitaljeep.com 1311 101ST SW
#9PA021510
Chrysler, PT Cruiser 103 WB SPORTS VAN, 75,225km, FWD
#AE9700
Chevrolet, Avalanche 1500 4X4, 4WD
#9CH645010
Mitsubishi, Eclipse GT, 124,812km, FWD
08 $34,995
#10WR376010
Jeep, Wrangler 3.8 X 4WD, 39,500km, 4WD
07
Dodge, Caliber 1.8 SE, 59,002km, FWD
#9Q1397910
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#9CC1501910
Dodge, Nitro 3.7 SXT 4WD, 57,667km, 4WD
05 Chevrolet, Malibu Maxx LS, 122,701km, FWD
07
03 $18,995
#10Q1719510
Mazda, Mazda3 103.9 WB MAZDA3I, 66,154km, FWD
#10WR152110
Audi, A6 3.0 QUATTRO TIPTRONIC, 97,983km, AWD
#9CC1445620
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#10Q1704310
Dodge, Durango 4.7 SLT 4WD AUTO, 83,847km, AWD
06
05 Chevrolet, Malibu -, 109,414km, FWD
#10TC367110
Kia, Sorento 3.5 4WD, 77,677km, 4WD
06 Mazda, Mazda6 2.3, 109,861km, FWD
09 Dodge, Caliber 1.8 SXT, 11,124km, FWD
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08 Dodge, Ram Pickup 1500 CAB, 50,162km,
06 Chrysler, 300 6.1 C SRT8 AUTO, 127,902km, RWD
#10R1793410
$25,938
Edmonton, Alberta T6X 1A1
$18,995
#AE9758
$28,995
08 Dodge, Grand Caravan 3.3 SE AUTO, 57,213km, FWD
$26,995
#CC9631
$26,995
#EL9754
$13,995
$14,995
#EN9681
$19,995
$27,995
#EL9755
$24,995
#EN9690
#EN9751
08 Dodge, Ram Pickup 1500 QUAD CAB, 43,326km,
$19,995
$24,945
#EN9815
08 Dodge, Dakota 3.7 SXT 4WD CREW CAB, 39,810km, 4WD
#EL9740
$29,995
#EL9779
$24,945
#EN969210
$23,995
$26,945
#EN9816
09 Dodge, Dakota 3.7 SXT CREW CAB 4WD AUTO, 32,260km
#EL9741
$20,945
#EL9781
#AE9831
06 Jeep, Liberty RENEGADE, 44,506km, 4WD
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08 Chrysler, 300 3.5 TOURING AUTO, 29,102km, RWD
#EL9742
06 Dodge, Grand Caravan 3.3 AUTO, 82,113km, FWD
$26,995
#EL9785
06
07
Jeep, Liberty LIMITED, 50,107km, 4WD
Dodge, Ram Pickup 1500 QUAD CAB, 75,579km,
$29,995
07 Jeep, Grand Cherokee 3.7 LAREDO 4WD AUTO, 77,812km
$20,945
08
06 Jeep, Grand Cherokee OVERLAND, 83,397km, AWD
#AE9825
Ford, Escape 3.0 XLT V6 4WD AUTO, 13,539km, AWD
05 Chrysler, Pacifica TOURING AWD, 59,838km, 4WD
08 Jeep, Liberty 3.7 SPORT 4WD, 56,580km, 4WD
$26,945
09
07 Dodge, Nitro 3.7 SXT 4WD, 71,521km, 4WD
#AE9822
Ford, Ranger 4.0 SUPERCAB LWB 4WD, 8,967km, 4WD
05
08 Dodge, Caliber 1.8 SXT, 46,898km, FWD
#EL967720
Ford, Five Hundred LIMITED AWD, 83,946km, AWD
08 Jeep, Wrangler 3.8 UNLIMITED SAHARA 4WD, 55,450km, 4WD
$24,945
09 Chrysler, Town & Country 4.0 TOURING AUTO, 28,456km
07 Dodge, Ram 1500 QUAD CAB, 66,615km,
#AE9795
#EN9717
$17,995
08 GMC, Envoy 4.2 4WD AUTO, 41,210km, 4WD
$12,995
#P907320
04 Ford, F-150 4X4 SUPERCAB FLARESIDE, 103,126km, 4WD
$11,995
05 Mitsubishi, Galant ES, 85,428km, FWD
#EN975010
#P952620
05 Chrysler, PT Cruiser 103 WB Sports Van, 48,000km, FWD
780.989.3069 preowned@capitaljeep.com 1311 101ST SW Edmonton, Alberta T6X 1A1