MARCH 2015 T8NMAGAZINE.COM
LESS IS MORE 8 tips for minimalistic design The skinny on
INFILL HOUSING Then & Now
A WALK THROUGH GRANDIN PARK
A RETURN TO SIMPLE
Back-to-basics recipes
MAX-LOAD TRAINING
The benefits of heavy lifting
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March 2015
Contents CONVERSATIONS 6 Drawing the (Clothes) 11
Line on Bylaws When should municipalities step in?
Infill Housing Bringing new life to older neighbourhoods
CITY 14 MEET YOU THERE 19
A Room With a View: The Art Gallery of St. Albert COMMUNITY CALENDAR
LIVING 20 FOOD & GATHERINGS A Return to Simple Back-to-basics recipes
24 TRUELY DEEPLY MADLY
May We Suggest‌ 5 Flavours to Use Sparingly On Our Bookshelves Simplicity & Minimalism
ABOUT THE COVER People plan shots, but cats call them. IMAGE BY BRENDA LAKEMAN PHOTOGRAPHY
ARTS & CULTURE 26 THEN & NOW Grandin Then & Now 28 THE 8s 32 Less Is More The principles of minimalistic design
TRENDING 30 The Skinny on Heavy Lifting Max-load training 32 Cortisol (n.) Too much of a good thing
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T8N March 2015 3
From the Editor LESS IS MORE. It’s a philosophy that’s gaining social traction and is the inspiration for this month’s issue. But while the concept of minimalism looks delightfully Zen from the outside, will uncluttering and simplifying parts of your life lead to awesome things like finding your life’s purpose? Will it give you the focus to be in the moment or to not hear your pulse in your head while you explain to your father over the phone how to download an attachment from his email? Probably not. But it doesn’t have to be. As you’re about to discover, minimalism isn’t code for discipline CARMEN D. HRYNCHUK or deprivation. It’s got a pretty big indulgent side, too: thick slicEDITOR-IN-CHIEF es of homemade bread with almost-too-much butter, the smell of sun-dried sheets fresh from the clothesline, an excuse to write a short letter so that you can get your files to press on time and your designer will STOP HARASSING YOU ALREADY. Sigh… Where was I? Yes, minimalism—it’s great food for thought. And we hope you’ll think so too.
T8N MAGAZINE VOLUME 2 ISSUE 2 March 2015 PUBLISHER
Rob Lightfoot EDITOR-IN-CHIEF
Carmen D. Hrynchuk ART DIRECTION
Carmen D. Hrynchuk, Brenda Lakeman DESIGN & PRODUCTION
Bruce Timothy Keith PHOTOGRAPHY
Brenda Lakeman
Contributors
FOOD STYLING
Little Fire Creative PROOFREADING / COPYEDITING
DAWN VALENTINE
Dawn Valentine spent the magical years of her childhood in St. Albert, exploring the woods and playgrounds of Grandin. She loves old buildings and points out every one to her husband and four children. She enjoys sharing history on her Vintage St. Albert Facebook page and is excited to be a contributor to T8N magazine.
DEBRA CLARK
Debra Clark is a St. Albert-based freelance writer. Prior to spending nearly 10 years in marketing and communications, she worked with various media outlets as a writer, reporter and producer. Excited to share her passion for writing with diverse audiences, Debra took a leap of faith and started her own business in 2013. A sports Hall of Fame inductee and mother of two, she also holds a business degree.
Amy Lightfoot CONTRIBUTORS
Debra Clark, Shawna Dirksen, Lucy Drapala, Megan Lauer, Dawn Valentine Image page 24 © gulchuk_ua / Dollar Photo Club Image page 30 © kitzcorner / Dollar Photo Club Image page 31 © MaxRiesgo / Dollar Photo Club Image page 32 © Vladimir Fedorchuk / Dollar Photo Club ISSN 2368-707X (PRINT) ISSN 2368-7088 (ONLINE)
For editorial inquiries or information, contact T8N magazine at info@t8nmagazine.com. Have something to say? Letters, suggestions or ideas can be sent to letters@t8nmagazine.com. FOR ADVERTISING INFORMATION
LUCY DRAPALA
Lucy has been a freelance writer for about 25 years and a St. Albert resident for over 10. She regularly writes news, general features, business, style, health and entertainment articles for magazines and newspapers in the region and is a steady contributor—reporter/photographer for Metro News Edmonton.
MEGAN LAUER
Megan graduated from the U of A with a physical education degree and went on to finish multiple certifications pertaining to fitness. She currently works as the Fitness Centre Supervisor at Servus Place and is proud to call St. Albert home. Megan is also a member of Farm Strong Athletics and is currently one of the top-ranked female Olympic lifters in Alberta.
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Rob Lightfoot rob@t8nmagazine.com 780 940 6212 or visit t8nmagazine.com T8N magazine is published 12 times a year by T8N Publishing Inc. Copyright ©2015 T8N Publishing Inc. Reproduction in whole or in part without permission is strictly prohibited. PRINTED IN CANADA
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Conversations Your Letters Have something to say? Join the conversation! Send your comments or ideas to letters@t8nmagazine.com. Here’s what others are saying‌ Hi, it came with the Edmonton Journal, I usually chuck all ads and magazines, but I’m so glad I checked out the t8n. What a lovely treat to get to read and such practical advice, especially the posing for a photograph. I love the quality and the photos. The food pages are just great...maybe a little spicy for my palate but so different and tempting to try. Good for you and congratulations on a super magazine. Keep it coming. – Maura M. Just read the story in the St. Albert Economic Development Focus newsletter. As a longtime resident myself I wanted to congratulate you on your new publication. I picked up a copy at the Booster Juice I visit regularly. A very bold move in today’s digital world. – Chuck M.
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T8N March 2015 5
DRAWING THE (CLOTHES) LINE
T
WO POLES AND a piece of
rope sound harmless enough to most people, but clotheslines continue to provoke debate in communities across the country. The humble structure, sometimes banned, has found itself at the centre of neighbourhood battle lines in a clash of ideas about the environment, individual rights, class and nostalgia.
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In Canada, municipalities, condominium corporations and sometimes even developers and builders have restricted people from hanging their sheets and unmentionables outside to dry in the breeze. However, rules, imaginary or otherwise, seemingly detract from the efforts of devoted environmentalists as clotheslines continue to be a scarce sight in most modern-day backyards.
MUNICIPAL BYLAWS In St. Albert, homeowners are free to let it all hang out on their laundry lines, as there is no municipal ban preventing the use of clotheslines. Carol Bergum, Director of Planning and Development for the City of St. Albert, says while not explicitly named in the Land Use Bylaw (LUB), clotheslines would be classified as an accessory building should a complaint be received. “It’s not specifically laid out, but there would be certain height requirements in addition to the location,” Bergum says. “A building is defined as anything constructed or placed on, in, over or under land,” she adds. According to the LUB, an accessory building must not be located in a front yard or be more than 3.7 metres above finished grade. It must be located a minimum of one metre from side and rear property lines in the back-
BY DEBRA CLARK
yard and may be located in a screened side yard under certain circumstances. “We do not require development permits for clotheslines and are not obligated to enforce complaints about them. However, if we get a concern about a clothesline, as a courtesy, we would then review that using this section as basis for enforcement if something really isn’t appropriate—like a clothesline coming from the second floor of a house, for example,” Bergum explains. “We seldom receive clothesline complaints—maybe once a year, if that.” Aaron Giesbrecht, Manager of Policing Services with the City of St. Albert, says while he can’t recall receiving a clothesline complaint in his 15 years on the job, it is possible to pursue under the ‘land’ or ‘building’ sections of the Community Standards Bylaw in extreme cases. “Essentially what officers deal with here are complaints about property being unkept and unsightly,” Giesbrecht says. “There’s nothing in there [bylaw] that talks about clotheslines, so it wouldn’t be enforced unless it became a situation that was unsafe and one where someone might get hurt. If somebody calls in just to say their neighbour has a clothesline and they’re putting their clothes up to dry, our officers aren’t even going to take the complaint,” he adds.
W h e n sh o uld municipalities step in?
While the City of St. Albert doesn’t seem too hung up over clothesline use, in July, 2014 Mississauga, Ontario became one of the few Canadian cities to pass a bylaw specifically addressing the use of outdoor clotheslines. Homeowners in the country’s sixth largest city are restricted to one clothesline per home, unless they have a second licensed unit (like a basement apartment), in which case there can be two. Clotheslines must be in the backyard and in a straight line, no higher than three metres from ground level and must be set back 1.25 metres from the property line. The Ontario Green Energy Act prevents municipalities in Ontario from banning clotheslines outright, but they can pass bylaws regulating their use. Montréal also has a clothesline bylaw, albeit less complex, allowing the structure only in backyards. Meanwhile, an official from the Montréal suburb of Hamstead, Québec confirms a bylaw currently exists that prohibits their use altogether.
THE WIND OF OPPOSING VIEWS An extreme case and a seemingly ugly dispute between neighbours may have prompted a strict Mississauga bylaw, but at the heart of the issue for many who oppose the outdated practice is that clotheslines are unattractive
and a marker of poverty that, in turn, decreases the value of a neighbourhood. David Suzuki’s Queen of Green, Lindsay Coulter, says people who oppose certain things tend to have a louder voice. “For a lot of people it’s an aesthetic thing. It maybe doesn’t look as pretty on the building or in the backyard, which is sort of silly when you think of the big picture and how it could be reducing energy use,” she says. Personal trainer and health coach in the Greater Toronto area, Gary Drisdelle, set up International Clothesline Week (held annually the first week in June) 10 years ago as a way to think about alternate sources of energy. “Aesthetics and property values seem to be the main obstacle to the use of clotheslines, but many of these bylaws have been challenged and won in court,” he says. According to Drisdelle, over 80 percent of households have a clothes dryer, so if every household let more clothes drip dry it would not only translate into energy and dollar savings but also less pollutants into the air. Coulter says while the David Suzuki Foundation doesn’t have a laundry campaign per se, it definitely favours energy efficiency. “There are many reasons you should dry your clothes this way versus putting them in a dryer,” she
points out. “It’s just easier on your clothes. The heat from dryers is hard on all your fabrics— so your clothes just don’t last as long. What you’re also not taking advantage of is the sun’s natural bleaching and antibacterial properties,” Coulter explains. “Part of what I do is to get people to believe in the small steps and get them unstuck from the notion that they are just one person, [so] what can they do.” As an example of empowerment, Coulter points to her work with a St. Albert couple to get a toilet rebate program going. In addition to the program being implemented in 2012, it was approved again by council on December 15, 2014, for rollout this spring.
THE FACTS According to ATCO EnergySense, dryers account for about 12 percent of the electrical consumption in a typical Alberta home. Assuming $0.11 per kilowatt hours (kWh), electric dryers use 77 kWh of energy per month, which adds up to around $8.47. Both Natural Resources Canada and ATCO confirm that over the past 20 years, the efficiency of clothes dryers has improved only about 17 percent, leaving dryers as one of the largest consumers of energy in the home. A recent ATCO publication, Managing Electricity at Home, points T8N March 2015 7
BYL A
EN
T N E M VIRON
to the reduction in electricity consumption as one of the easiest ways people can lower the amount of energy used in homes. The average house in Alberta uses roughly 600 kWh of electricity each month. A published report in 2014 points to an Air Quality Ontario finding that a clothes dryer using 900 kWh hours of electricity each year results in up to 840 kilograms of air pollution—or roughly the equivalent of burning 365 litres of gasoline. Jason Maloney with Alberta Environment and Sustainable Resource Development says any reduction in electricity usage will impact emission levels, but actual numbers would depend on a host of factors such as the number of people and the amount of laundry. “Alberta is working on a new climate change framework. As part of developing the framework, energy efficiency is being looked at. No decisions have been made as to what any future energy efficiency programming may look like.”
CONDOS AND COVENANTS Regulations in many condominiums and apartment buildings make hanging clotheslines an illicit activity. Brian Fischer, President of KDM Management in St. Albert, says it’s fairly common for clotheslines to be restricted via the condo corporation’s bylaws. “While each condo corporation has its own set of bylaws, I would say that it is safe to assume that 90-plus percent would restrict clothes-
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LUB
WS
lines. In fact, it is typically a very specific and standard bylaw that states something along the lines of ‘no laundry will be hung outside of the unit,’” Fischer says. The intent, he explains, is to maintain the aesthetic integrity of the condominium complex. “While people should be able to conserve energy if and when possible, they must appreciate that condominium living is communal living. The bylaws help provide structure and are intended to have the best needs of all owners in mind,” he adds. “Owners can stand for election to their board of directors at their annual general meetings to get more involved. Bylaws can be changed if enough owners are in agreement.” Fischer cautions that with all real estate, it is buyer beware. “When buying a condominium, you should always make the review of the condominium documents a condition of your offer and take the time to examine it. There is a lot of important information, not just limited to the bylaws.” It is possible that covenants in subdivision agreements can also prohibit the use of clotheslines. In 2008 a Sherwood Park couple made news by signing a lengthy restrictive covenant that prevented, among other things, clotheslines. Garry Wetsch, counsel to Landrex in St. Albert, says clotheslines are not an issue he has ever come across and are not included in any of his agreements. “As a developer we try to limit our restrictive covenant to very basic guidelines to reflect the type of neighbourhood we want. The more restrictions we
put on the worse it gets, because covenants are not flexible and are hard to change.” says Wetsch. “They [covenants] shouldn’t affect the use and enjoyment of somebody’s house and lot—the purpose of them is to protect certain things we [City and Landrex] believe should survive, such as fencing, boundary walls and various architectural controls,” he explains. “You have to have a balance of not making it so restrictive that it causes subsequent owners grief.” In 2010 the province of Nova Scotia passed An Act to Prevent Prohibitions on the Use of Clotheslines to ensure no bylaw or covenant would prevent or unreasonably restrict the use of a clothesline outdoors at a single-family home or on the ground floor of a multi-residential building. Ontario regulation, passed in 2008, overrides the restrictions that some developers impose on neighbourhoods (homes with backyards) they build. According to Alberta Environment and Sustainable Resource Development, there is no such similar Alberta legislation in place or planned at this time.
DRAWING THE LINE City of St. Albert Mayor Nolan Crouse says while the clothesline issue hasn’t come to his attention in 11 years on council, municipal bylaws help with a civil society. “Their [bylaws] purpose is to have governance processes in place that outlast the decision makers. They protect willy-nilly changes at someone’s whim because it requires a process to change them,” explains Crouse.
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While City Councillor Tim Osborne is personally in favour of clotheslines, he assumes that the majority of people use them in a respectful and responsible manner. “I don’t think the City needs to micromanage everything and not everything needs to be covered by law. By and large, people make good choices,” he says. Clotheslines In the Cold Councillor Cam MacKay Laundry may be dried outdoors agrees that while bylaws when the temperature is well are there to protect the personal property and below the freezing point. First safety of the individuals the moisture in the laundry living within the municifreezes (leaving the clothing pality, there is a limit. “As we get more and more stiff) and then the frost on laws, I sometimes won- the clothes sublimates into the der how large the set of air leaving the items dry. It’s regulations needs to be to govern a body of people. usually much quicker to dry Not just at the municipal them indoors; however, indoor level, but provincial and drying removes heat from the federal,” MacKay says. “I think we [council] have air so it is a trade-off between to be careful because speed and energy efficiency. there are already so many things on the books. In practical application, unless a bylaw is supported by 95 percent of the population, it becomes too costly to enforce and therefore loses any affect it might have,” he explains. “There are privileges to living in a city, and you need to give some concessions. If you don’t like the look of a clothesline for exam-
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ple, your neighbour might. Unless it’s personally hurting you, I don’t believe it should be regulated,” Councillor Cathy Heron points out. “I think what St. Albert needs to do is take a stance that’s a little broader than clotheslines. It’s about living green. You would never want to regulate it, but you can encourage it,” she says. “Sustainability is required in our future. We can’t continue to build, waste and sprawl across the land like we are today. We need to be more sustainable as a city and a culture— and it takes a council that is ready for that,” she argues. “We [council] haven’t been very bold yet. We need to take a leadership role when it comes to certain things—for example with escalating water rates maybe we should have a lower rate for people who make an effort to conserve and a higher rate for abusers.”
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“We only want to impose bylaws where there are problems. Our role should be limited to protecting people, but not necessarily telling them what they should be doing every moment of their day,” says Councillor Sheena Hughes. “The line has to be drawn when you start looking at where the potential of what your actions are will have an impact, or seriously could have an impact, on the quality of life of your neighbours, and whether or not what’s being done is going to affect the potential safety of your property and surrounding community.” t8n To learn more about City’s environmental projects, programs and policies visit: stalbert.ca/city-services/ environment/
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As part of a limited review of the LUB set to take place in 2015, [Carol] Bergum’s group with the City will be looking at sustainability components such as solar panels, an issue that has become more prevalent with both residents and builders in recent years. “I put this forward because I think it’s time we looked at it as something that could be incorporated into a development,” says Councillor MacKay. “It’s a question of how we permit it—for example can it be your entire roof, does it need to be a certain distance from the property line?” he says. “The benefit of having solar panels as part of a bylaw is then you can say it’s covered and there is no grey area,” he adds.
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Bringing new life to older neighbourhoods TO SOME, INFILL is—literally and
figuratively—a dirty word. Conjuring images of older neighbourhoods with modern homes dropped onto lots here and there, the concept has fans and detractors and many who just plain don’t understand the role infill can play in the health of a community. A nd while Edmonton leads many
other Alberta cities with a detailed roadmap for residential infill, St. A lbert isn’t so quick to come on board—trying to balance the need to attract a more diverse population that wants smaller, more affordable housing options with the desires of an established population that likes things as they are.
T8N March 2015 11
Simply, infill means developing in areas that are already developed. Sometimes that means taking one house down and putting another on the same footprint (lot width, height and depth), but it can also mean dividing one lot in half or taking two or more lots in a row and building semi-detached row homes, townhouses or multi-family duplexes, apartments or condominiums on that space. Proponents of infill say the idea is a no-brainer: it allows for a diversity of housing types in mature neighbourhoods that makes sense environmentally and economically, with more residents sharing the tax base and using already established utilities, public transportation, schools and parks. Others believe infill brings down property values, caters to the rental market, students and singles or those who might destroy the character of a neighbourhood with modern houses that just don’t fit. St. Albert resident and home developer, Paul Schaefer, has been part of Edmonton’s burgeoning residential infill plan for several years, creating the first so-called “skinny houses” in the city’s Westmount area. By subdividing a typical 40-foot-wide lot and putting in two 17-footwide modern style homes each of 1,600 square-feet, Schaefer says he has been able to prove the point that people don’t need big yards and huge square footage to have a functional, efficient home. “This area of Alberta has some of the best agricultural land, but we’re chewing it up by spreading out. We have to stop putting up pavilions in fields. The concept of the four-person nuclear family in a single-family home is over,” Schaefer says. “There has to be a shift in mindset where people don’t see living in a smaller or attached home or condo as somehow substandard. But that change requires both a political will and community will.”
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Jeff Chase, senior planner with the City of Edmonton, says the task of processing zoning changes and shifting people’s attitudes is huge, especially in a city with over 200 mature neighbourhoods where infill is possible. There, the aim is to have 25 percent of all new housing units located in mature areas and along transit routes. “There are as many people nervous about change as there are those who say the city is moving much too slowly with infill,” Chase says. “But we have to respond to a changing population of young families, new immigrants, singles and downsizing boomers who want to be close to the city core.” St. Albert is just starting to grapple with those same issues and with how to make the city more diverse and affordable for a wider variety of residents. As of late 2014, an examination of St. Albert’s competitive position in the regional housing market showed that while the city’s single-family housing market is priced above others in the region, it also has fewer multi-family housing options. Since capital region growth is expected to be driven from migration and families in the 25 to 44 age range, the recently approved implementation strategy of St. Albert’s housing diversity plan is set to focus on housing for singles, small households and workforce housing (so-called micro-units for the largely part-time retail workers that make up the bulk of employment in the city) and housing for seniors and people with disabilities. Carol Bergum, Director of Planning and Development with the City of St. Albert, says 2015 will also see a review of the city’s land-use bylaw and residential land districts to determine how to facilitate more diverse housing types and forms. While the city’s hand is being forced, to some extent, by the Capital Region Growth Plan to meet a minimum residential density, Bergum says there is a growing interest among residents, developers and politicians to see it happen.
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And there are signs of change around the city—the luxury condo developments at Botanica (on the old Hole’s Greenhouses site) and Tenor on the River (a condo/apartment project on the Sturgeon River in Braeside) will house more people in less space, as will the high-density plans for development on the old Grandin Mall site downtown.
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But developers like Schaefer aren’t convinced about St. Albert’s desire to embrace the concept of infill, pointing to what he says are roadblocks written into the city’s zoning bylaw thanks to wording such as “fitting in with the character of the neighbourhood.” “There are mature trees, sidewalks and unbelievable streetscapes that could come alive in Sturgeon, Mission and on Perron Street, but we need walkable streets, easy access to transportation and a mass of people living nearby in a high, medium and low-density mix,” Schaefer says. “We want to respect what’s already in a neighbourhood but strive to offer something different, too. It’s about not being afraid of the unknown—about allowing potential to happen.” All agree that change won’t happen overnight. “It takes time for new regulations to be put in place,” says Bergum. “We won’t see the results of the decisions we make on infill for 10 years.” t8n
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Brenda Malkinson November Fifteenth, woodblock, 24” x 18”
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Meet You There EVERY PICTURE TELLS a story. It’s a truism
heard millions of times. And art, in all its visual incarnations, is no exception. Like all stories, art has beginnings and middles and ends. And it tells a tale not only of its creators but also of the community that supports them. It has composers and editors, critics and directors. And like all great stories, it leaves room for you. In fact, some will argue that art only becomes art when it stops being about the person who created it and starts being about the person experiencing it. And that emphasis on interaction is exactly what we discovered while capturing this month’s Meet You There profile. From its recent rebranding to its mission to make art accessible, this is the story of the Art Gallery of St. Albert. Take a look.
A ROOM WITH A VIEW Art Gallery of St. Albert PHOTOGRAPHY BY BRENDA LAKEMAN
Amy Loewan Improvization F1991, oil on paper, 26” x 26”
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any people who know St. Albert’s history still refer to the AGSA as Profiles Gallery. And as frustrating as that may be to a beautiful new brand, the gallery says it’s quite understandable. Change takes time. In fact, the gallery will happily answer to just about any name except for this one, “museum,” which implies the misconception that the gallery is a for-profit organization that collects art rather than a very proudly and adamantly public gallery that shares art, with the community. It’s a not-so-small detail and one that inspired the new AGSA brand. As part of that re-education, the gallery is committed to cultivating its belief that art isn’t just something to be observed. It needs to live and be experienced. It needs to be shared. And that spirit is evident in all of the gallery’s endeavors.
Alysha Creighton Hand Writing, still from digital video projection on mylar, 13 minutes 21 seconds FACING
Pat Wagensveld Beyond the Narrows, Acrylic on canvas, 40” x 30” RIGHT
Jim Davis Moonrise and Bog, oil on panel, 11” x 14” LEFT
Arlene Wasylynchuk Shunda Spring IV, oil on board, 12” x 24” RIGHT
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AGSA at a Glance Location: 19 Perron Street, St. Albert Designation: Registered nonprofit organization managed by Arts and Heritage St. Albert Home to: A gallery, gift shop, art rentals, exhibits, events, K–12 curriculum-based programs Interesting facts: This year marks the 20th installment of High Energy, an exhibit that features work by St. Albert high-school art students T8N March 2015 17
Nathaniel Hannemann art cards designed from original drawings, 5.5” x 8.5”
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A
n art rental program may seem like a foreign idea to some people, but to the Gallery of St. Albert, trying on art just makes sense. With over 350 pieces available for rental, the gallery hopes to bring home the idea that becoming an art enthusiast doesn’t have to cost more than $30 and that supporting an artist is as easy as buying a card from the gallery gift shop. So next time you’re heading out to try on something fabulous, think about the Art Gallery of St. Albert. Let it tell part of your story. t8n
COMMUNITY CALENDAR Things to do, watch, hear and see this March.
EXHIBITS
MARCH–APRIL
FUNDRAISER
Rewind/Play: Art Gallery of St. Albert’s 25th Annual Fundraiser This event is the major fundraiser for the Gallery in 2015. An 80’s theme will revel in the decade of big hair and bright colours. Don your neon prints, gaudy accessories and shoulder pads! Guests will also enjoy artistic demonstrations, hors d’oeuvres, funky music, entertainment, cash bar, prizes and an arty raffle. A curated selection of artworks, as well as artistic items by artisans, will await your silent auction bids, including Frances Alty-Arscott, Pierre Bataillard, Jim Davies, and Peter Ivens. Date: Saturday, March 14 from 6:30 p.m. to 9:00 p.m. Location: St. Albert Place, 5 St. Anne Street For more info: phone 780-460-4310 or visit www.ArtGalleryofStAlbert.ca
IMAGE FROM WUS’KWIY/WASKWAY, COURTESY OF BILL AND MICHELLE TRACY
Wus’kwiy/Waskway From Berry Baskets to Souvenirs The Musée Héritage Museum is pleased to be working with guest curators Bill and Michelle Tracy on this exhibition. Birch bark artifacts from the Royal Alberta Museum, the Tracy Collection and other private collections highlight the ingenuity and resourcefulness of the First Peoples of North America in a diversity of art forms seldom seen together. Date: Exhibition runs January 27 to April 12 Location: Musée Héritage Museum, St. Albert
Have an upcoming event you’d like to see here? Send us a note and media release to info@t8nmagazine.com or visit t8nmagazine.com and fill out our handy form.
Place, 5 St. Anne Street For more info: phone 780-459-1528 or visit
MuseeHeritage.ca
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Food & Gatherings
A Return to Simple Back-to-basics recipes
S
OMETIMES THERE’S NOTHING more
satisfying than getting back to basics. And this month’s recipes are the perfect example. Simple, delicious and sure to win you back from the complicated side.
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Basic Bread Dough Say hello to the perfect bread dough. No mess, no kneading and no end to what you can do with it. Pizza crust: check! French boule: check! Chocolate-stuffed bread: double check! Enjoy them all. 3 cups unbleached flour 2 tsp salt 1/4 tsp quick-rise yeast 1 1/2 cups tepid water
Place the flour, salt and yeast in a large bowl, and mix them together. Add the water, and stir with a wooden spoon until the mixture forms a messy, shaggy dough. Cover and let sit 14 to 24 hours.
Grilled Pizza Bread with Capers & Garlic Oil
Dutch Oven Boule (makes 1 loaf) Punch down your risen dough, form it into a ball and place it on a well-floured dinner plate. Generously dust the top with more flour, and loosely cover with waxed paper. Let rise for 2 hours. Place a large cast-iron pot (with lid) in the oven, and heat to 450ËšF. Remove the heated pot from the oven and gently centre the risen dough inside (bottom side of dough up). Cover the pot with the lid, and place it back in the oven for 30 minutes. Remove the lid, and bake 15 minutes more. Place the boule on a rack to cool.
(makes 2 pizza crusts) Brush your clean BBQ grill with olive oil and preheat to medium-high. Mash 2 tbsp of drained capers in a small bowl with one clove of crushed garlic. Stir in 4 tbsp of olive oil and a sprinkling of salt and pepper. Divide your risen dough in half, and roll each piece into a shape that will fit your grill and to a thickness you like. Carefully place the rolled dough on the grill, and turn down the heat to medium-low. When the dough begins to puff (2 minutes), flip it over, and brush the tops with your caper oil. Close the lid, and let bake 5 more minutes. Remove from grill, and devour.
Chocolate-Stuffed Bread (makes 1 loaf) Punch down your risen dough, dust it with flour and roll it into a 12-by-9-inch rectangle. Break your favourite 100g dark-chocolate bar into shards, and press them into the top of the dough. Sprinkle with 1 tbsp of sugar, and form into a loaf by folding the dough into thirds (Fold the right edge over to the centre, give a gentle press, then fold it over again). Tuck under the ends to form a round(ish) loaf, and place seam-side down on a well-floured dinner plate. Dust the top with more flour, loosely cover with waxed paper and let rise 2 hours. Follow the baking instructions for Dutch Oven Boule. T8N March 2015 21
Basic Pasta Dough The only thing more satisfying than a gigantic bowl of pasta is a gigantic bowl of homemade pasta. We made linguini and ravioli, but the possibilities are endless.
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Pasta Dough (serves 4) 1 3/4 cups unbleached flour 3 large eggs (make sure they’re large!)
Measure your flour into a pile on a work surface. Then hollow out a large dent in the centre of the flour to create a nest to crack the eggs into. Crack in the eggs, and whisk them in the nest with a fork. Pull flour into the egg mixture until it forms a shaggy dough. Knead the dough for 6 to 8 minutes, then wrap it in plastic wrap, and let it rest for 3 hours. Using a pasta machine, roll the dough out into 3 thin sheets. Cut the sheets into linguini, or stuff them with our sweet potato and feta ravioli filling.
Sweet Potato & Feta Ravioli Filling (serves 4) 2 sweet potatoes, baked 1/2 cup feta
Scoop out the centres of the baked sweet potatoes, and then mash them in a bowl. Add the feta, and mash again. Add salt and pepper to taste.
Tomato Cream Sauce 1 tbsp extra-virgin olive oil 1 clove garlic, minced 1 can (28 oz) whole, peeled Italian tomatoes 1/3 cup heavy cream 1 tsp salt Pepper to taste
Warm the olive oil in a large pan over medium heat. Add the garlic, and stir for 1 minute. Add the tomatoes (including the juice) to the pan, and break them apart using the back of a fork. Add the salt and cream, pepper to taste and let simmer 7 minutes. Add cooked pasta to pan, and toss. t8n
GROCERIES SUPPLIED BY SOBEY’S ST.ALBERT
T8N March 2015 23
Truly Deeply Madly
May We
SUGGEST… 5 FLAVOURS TO USE SPARINGLY FLAVOUR IS DEFINITELY a matter of
taste. But there are some basic rules for avoiding too much of a good thing. Here a re ou r suggestions for five amazing flavours to use sparingly.
-
Tamarind Pulp — Sweet but tart, a little tamarind goes a long way. To mellow out the intense — In the right amount, the warming bite -
taste buds. t8n
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On Our Bookshelves
Simplicity & Minimalism
Servus Credit Union Place
IF MINIMALISM AND simplicity are themes you like curl-
ing up with, this is a book list for you. Some are philosophical; others are illustrated children’s books; one’s an unhappy hipster’s guide to form, function and ennui. Check them out and see. Everything That Remains: A Memoir by the Minimalists, by Joshua Fields Millburn & Ryan Nicodemus, Asymmetrical Press The Laws of Simplicity, by John Maeda, The MIT Press The Quiet Book, by Deborah Underwood & Renata Liwska (Illustrator), HMH Books for Young Readers
It’s Lonely In The Modern World: The Essential Guide to Form, Function, and Ennui from the Creators of Unhappy Hipsters, by Molly Jane Quinn & Jenna Talbott (Illustrator), Chronicle Books LLC
April 17 2:00pm–9:00pm April 18 10:00am–6:00pm April 19 11:00am–5:00pm
Flashlight, by Lizi Boyd, Chronicle Books Less Is More: Embracing Simplicity for a Healthy Planet, a Caring Economy and Lasting Happiness, by Cecile Andrews & Wanda Urbanska, New Society Publishers Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder, by Arianna Huffington, Harmony
400 Campbell Road in St. Albert
ADMISSION Single: $3.00 Weekend: $5.00 Children under 12: FREE Seniors’ Day April 17: FREE (55+) www.stalbertchamber.com
Win a trip for two to London to cook with Jamie Oliver. Visit Betterfoodforall.com Closes March 26!
Find the Best Produce, Sterling Silver Premium Beef and the Best Team in St. Albert.
Meet your local owner Stuart Trenchard. THE ONLY LOCALLY OWNED GROCERY STORE IN ST. ALBERT T8N March 2015 25
Then & Now
GRANDIN THEN & NOW
BEAUTIFUL GRANDIN PARK, located
1950s
between Si r Wi n ston C hu rc h i l l Avenue and St. Albert Trail, is one of St. Albert’s older neighbourhoods. Snug with family homes and lush green spaces, Grandin is named for Bishop Vital-Justin Grandin and owes its development to the decade of St. Albert’s centennial. Follow along as we explore its history.
The St. Albert Drive-In Theatre opens in 1955, just south of Grandin Pond.
Did You Know? The Edmonton Interurban Railway constructed a track right through Grandin in 1913 for its regular route to downtown St. Albert. The town was quite popular with Edmontonians who enjoyed recreational activities on the Sturgeon River.
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In 1956, St. Albert becomes part of the “New Town” provincial program in which council approves a three-year plan to build 700 homes in the neighbourhoods of Braeside, Grandin Park, Mission Park and Sturgeon Heights.
BY DAWN VALENTINE OF VINTAGE ST. ALBERT
eventually enclosed, and a new Safeway was added onto the west end. 1961 was also the year the new Grandin Park School opened. It later became Sir George Simpson Junior High after the Gazette newspaper held a “Name the School” contest. In 1965, Sir George Simpson Elementary School opens. The name is changed to Robert Rundle in 1970.
A street-naming system is introduced in 1956, where street names begin with the first letter of their neighbourhood.
St. Louis Street is renamed Sir Winston Churchill Avenue in 1965, after Great Britain’s prime minister and war hero.
The United Church on St. Albert Trail is built in 1957, and Lois Hole becomes their first organist and choir director.
1965 is also the year the Klondike Inn drive-in restaurant opened on the northwest corner of Gervais and St. Albert Trail. Readers of Vintage St. Albert on Facebook fondly remember the mushroom burgers and corn fritters!
The neighbourhood of Grandin is officially established in 1959.
1960s In 1961, a town hall is erected on Grandin Road in celebration of St. Albert’s 100th birthday. Construction began in 1961 for Grandin Shoppers Park, which started out as an openair strip mall with Safeway on one end and a bowling alley on the other. The mall was
When Grosvenor Park Pool was built in 1967, it became the summer hangout spot for all the kids in town. In 1967, the Centennial Library was built onto the town hall, which became its first permanent home.
Did You Know? Grandin resident Don Clark spent four years in the 1970s constructing a concrete boat on the driveway of his home across from the swimming pool. The 46-foot ship, Sea Boots 2nd, was nicknamed “Clark’s Ark” by the neighborhood kids. It was eventually towed out to open water to fulfill its destiny.
Check out our website WWW.WELCOMEWAGON.CA
These are totally free services
NEW TO ST. ALBERT? Looking for Maps? Information About the City & Gifts from Local Merchants Call Anna 780-458-7986
1970s
2000s
Wild Rose Elementary School opens on Grenfell Avenue in 1978.
St. Albert Cinemas close when Village Tree Mall is revamped to become Village Landing.
Also in 1978, community volunteers construct the Grandin tire playground at Albert Lacombe School.
Most of the remaining tenants move out of Grandin Park Plaza in 2014, and part of it is demolished for the planned redevelopment, which includes three high-rise residential towers with retail space below.
1980s Village Tree Mall comes on the scene, along with St. Albert Cinemas, our first movie theatre. An office tower and parkade are added onto Grandin Park Plaza, as the mall is now called. Both City Hall and the St. Albert Public Library move from Grandin into the newly completed St. Albert Place.
1990s We lose the bowling alley but gain another movie theatre when the Grandin Safeway becomes Grandin Theatres.
NEW BABY? Gifts from Local Merchants Call Nina 780-651-6643
NOW To take a quote from Sir Winston Churchill, “Attitude is a little thing that makes a big difference.” Grandin in a great example of that. From its residential streets to its soon-to-be residential tower, Grandin continues to be shaped by its history and still resembles the neighbourhood of its youth. t8n SIR WINSTON CHURCHILL AVE AND GRANDIN ROAD, 1968. MUSÉE HÉRITAGE MUSEUM, LIESBETH BAKKER FONDS, #1994.19.05 OLD CITY HALL, 1979. MUSÉE HÉRITAGE MUSEUM, CITY OF ST. ALBERT FONDS, #1986.24.114 T8N March 2015 27
The 8s
LESS IS MORE The principles of minimalistic design
WHETHER YOU’RE TALKING arm-
chairs or websites, the principles of minimalistic design are the same: do more with less; restraint yields greater impact; simplicity makes better design. If those are concepts that you could use more of, here’s a primer on achieving more with less.
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1. Do more with less. A minimalistic design is stripped down to only its essential elements. So include what is necessary, and remove the rest. It’s like stating a clear message. Use as few words as possible, and mean them.
2. Function comes first. When choosing design elements, think about their purpose at the most basic level (don’t ask them to multi-task). Then go for clean, straight, long lines. They too will emphasize the function of both the element and the room.
3. Stick to a minimalistic colour story. What a monochromatic colour scheme lacks in flash, it makes up for in influence. So choose a dominant, neutral colour, and repeat it (or a slight variation of it) on all key pieces. The harmony it creates is calming, yet the design principle is exciting. A single accent colour is also part of a minimalistic colour story.
8 TIPS FOR MINIMALISTIC DESIGN
5. Don’t be afraid of white space. When used properly, it will add to the elements that are there, not take away from them. Dark wood tones, for example, pop against light walls.
4. Create a focal point, and let it have its moment. This could be an accent colour, artwork or even a spectacular view outside your window.
6. Keep flat surfaces clear of clutter. One or two decorations are fine, but stacks of clutter and knick-knacks are not. Designate out-of-sight spots for things that would normally pile up, and put things away when they’re not being used.
7. Let beautiful materials speak for themselves. When design is stripped down to its essential elements, details matter more and quality shows. So let metals shine, wood tones luster and simplicity speak.
8. Edit. When you think you’ve got it right, remove something else. In fact, subtract until it breaks. When the overall effect stops working, go back to the step before it broke, and you’ve likely achieved the most minimalist design possible.
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The skinny on heavy lifting MAX-LOAD TRAINING FEELING STRONG FEELS terrific. And that’s one of the
reasons women and men all ages are adding strength training to their workouts. With benefits such as increased bone density, muscle retention and lower body fat, it’s no surprise. And now that most gyms have trainers to help you plan a safe program, it doesn’t even have to be intimidating. For this article, we focused on a workout called max-load training. Here’s what you need to know.
MAX-LOAD 101 Max-load training involves performing a maximum of 8 to 12 repetitions of whatever weight of load you are using. Everyone’s max-weight will differ, but you will know you have the right load for you if it allows you to perform 8 to 12 reps, maximum, to muscle failure. If you’re able to do more reps, the weight’s too light. If you can’t get to 8, the weight’s too heavy. Max-load strength training includes five types of movements: pull, push, hip-hinge, leg-press and core stabilization.
PULL MOVEMENT What it is: A pull movement would be defined as pulling a weight towards yourself (a dumbbell row) or pulling your body weight towards an object (a pull-up). Muscles targeted: Upper-body pull exercises typically target back muscles: the lats (the broad diagonally sweeping muscles on either side of your back), the rhomboids (the muscles used to pull your shoulder blades together) and the biceps. There are also pull movements that target the hamstrings (such as hamstring curls). 30
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Typical pull exercises: Typical pull movements would be any variation of a dumbbell row (seated, standing or bent over), tricep pull-downs, lat pull-downs, hamstring curls or any drill that involves running forwards or backwards while dragging a weight. Pull exercises should be followed by: If you are working with a program that calls for push/pull movements to be alternated, follow your pull exercise with a push movement (described below). Generally, however, pull movements can be executed at any point during a workout, depending on your goals.
PUSH MOVEMENT What it is: A push movement is the opposite of a pull movement and would be defined as pushing a weight away from your body (a bench press) or pushing yourself away from the ground (a push-up). The push is probably one of the most familiar movements that people execute in the gym and in daily life. Muscles targeted: The muscles typically targeted in upper-body push movements would include your shoulder muscles, triceps (back of the arms), and the anterior chain (chest muscles). Push movements can also include the posterior chain (glutes, biceps and deltoids), depending on the exercise.
Typical push exercises: Typical push exercises are pull-ups, bench presses, dumbbell chest presses, dumbbell shoulder presses, push-ups and tricep press-downs. Push exercises should be followed by: If you are working with a program that calls for push/pull movements to be alternated, follow your push exercise with a pull movement that works the opposite muscle you just exercised. For example, follow a push movement (a bench press) with a pull movement (a bent-over dumbbell row).
HIP-HINGE MOVEMENT What it is: Just like the name states, a hiphinge movement involves bending your torso by hinging your hips. Basically bending over. And as you likely know from everyday life, incorrectly executing this movement can result in lower back pain. Muscles targeted: Hip-hinge exercises work the entire body, but you will generally feel it in your glutes, hamstrings and back, as the exercises are generally targeted for posterior muscles. The key to executing any hip-hinge exercise properly is to bear the brunt of the weight on your hips, glutes and legs when in a bent-over position.
Typical hip-hinge exercises: Hip-hinge movements are emphasized in kettlebell deadlifts, Romanian deadlifts, Olympic lifts, swings and even in some upper-body rowing and scapular stabilization movements. Hip-hinge exercises should be followed by: A hip hinge exercise doesn’t have an exact methodology of what should follow. It will depend on your goals. If gaining lower-body strength is the goal, you might focus on a hip-hinge exercise that mainly targets posterior muscles superset with an exercise that targets mainly anterior muscles (for example, a Romanian deadlift superset with leg press).
Muscles targeted: Contrary to some basic beliefs, the core is much more than just your abs. In fact, some major muscles included are the pelvic floor muscles, the transversus abdominis (they wrap your torso from front to back and from the ribs to the pelvis), the multifidus (very thin muscles on either side of the vertebrae), internal and external obliques and the rectus abdominis muscles (washboard abs). Minor core muscles include the lats, gluts and trapezius muscles. In laymen’s terms, this means your core includes your entire trunk.
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Gym Tip Always ask your trainer for their education, certifications and experience. You want someone who is certified and insured by trustworthy sources.
LEG-PRESS MOVEMENT What it is: Leg-press exercises are great for strengthening and toning the quads, glutes and hamstrings. The most common of these is the seated leg press (performed on a legpress apparatus). The squat (performed with weights) is also commonly lumped in with leg-press movements. Muscles targeted: Leg-press exercises typically target the glutes, quads, hamstrings and core, as well as multiple joints. Many of the movements require balance, strength and flexibility. Typical leg-press exercises: Typical legpress exercises performed with free-weights are squats, bench step-ups, side lunges and reverse lunges. Leg-press exercises should be followed by: Generally, leg-press movements can be executed at any point during a workout, depending on your goals.
CORE STABILIZATION MOVEMENT What it is: Core stabilization is challenged with virtually every movement you make, whether it is walking, twisting, squatting or anything really. To challenge your core specifically is a different story.
Typical core stabilization exercises: Typical core stabilization movements are planks, back extensions, trunk rotations, squats and basically any movement that requires you to keep a tight core. Core stabilization exercises should be followed by: Core stabilization is done all throughout the workout during all of your larger gross muscle movements. But when you are getting down to really focusing on that trunk strength and endurance, you should perform these exercises at the end of the workout. Tiring out your core before you perform a max-load squat is not the best way to plan a program. So save your abdominal exercises, small lower-back strengthening movements and oblique targeting for the end. t8n
Enjoy lunch at The River House, St Albert’s #1 destination for dining.
Lunch Hours
Monday
closed
Tuesday – Friday
11 am–2 pm , 5–9 pm
Saturday – Sunday
10 am–2 pm, 5–9 pm
With special thanks to Megan Lauer, Fitness Centre Supervisor at Servus Place.
780-458-2232
www.riverhousedining.com T8N March 2015 31
Too much of a good thing
COR .TI.SOL (n.) DIET
OMEGA-3 NUTRITION
ACHES & PAINS
STRESS
VITAMIN C
BLOOD SUGARS
FATIGUE
WEIGHT GAIN
SLEEP ANXIETY
HORMONES EXERCISE
HIGH BLOOD PRESSURE
C
ORTISOL GETS A bad rap.
And considering how closely linked it is to stress, maybe this little hormone deserves the flack. Or not. Cortisol, it seems, is basically the hormone version of Dr. Jekyll and Mr. Hyde. Under normal circumstances, it protects us from stress. However, too much of it and…well, that’s not such a good thing. But never fear! Cortisol doesn’t have to get all Mr. Hyde on us. Here are a few things to know.
What is it? Cortisol (a.k.a.“the stress hormone”) is a steroid hormone produced by the adrenal cortex in the kidneys. The pituitary gland in the brain signals the adrenal glands to release cortisol when we experience stress.
What does it do?
Did You Know? Cortisol is one of three major stress hormones; the others are adrenaline and norepinephrine. All three are produced in the adrenal glands and are released during the body’s fightor-flight stress response; however, adrenaline and norepinephrine kick in immediately, while cortisol takes a few minutes to respond. 32
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Cortisol regulates important bodily functions during times of stress. It stabilizes blood pressure, blood sugar, immune function and metabolic and inflammatory responses. At normal levels, cortisol protects us from the negative effects of stress—everything from weight gain and fatigue to diabetes and hypertension.
Why pay attention? Cortisol is only good in the right amounts. Our adrenal glands secrete cortisol in direct response to stress; when the stress subsides, cortisol levels return to normal. However, these days many of us experience constant stress from things like demanding jobs, family responsibilities and even traffic-heavy daily commutes. Our stress response is almost always activated, so our cortisol levels remain high.
Too much cortisol actually causes many of the same issues it’s supposed to protect us from: high blood sugar and blood pressure, poor immune function, increased abdominal fat, disrupted sleep, anxiety, muscle aches and pains, gastrointestinal problems…the list goes on.
What can we do? Nutrition, exercise and sleep are the keys to controlling cortisol. Since too much cortisol raises blood sugar, it’s important to avoid foods that are processed or high in sugar. Foods rich in omega-3 fatty acids (like salmon or flaxseed) counter cortisol’s inflammatory effects. Dietary supplements like fish oils, vitamin C and ashwagandha (an Indian herb) can help restore adrenal function—ask a trusted health professional for advice. Exercising to lower cortisol is a bit tricky because exercise naturally raises cortisol. Cortisol levels peak about 40 minutes into exercise, to be exact. Consider limiting cardiovascular activity to less than 40 minutes a few times a week. Restorative exercise (like yoga or Pilates), however, regulates cortisol output. Sleep is important for lowering cortisol. Aim for seven to eight uninterrupted hours each night. Artificial light tricks the body into releasing cortisol making it difficult to fall asleep. Turn off your electronic devices (including the TV) at least an hour before bedtime. t8n Disclaimer: This article is for information only and should not be used for diagnosis or treatment of any medical condition. T8N has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a healthcare professional for diagnosis and treatment of medical conditions.
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