Spring 2016 Health & Wellness Issue

free MAGAZINE

VANCOUVER ISLAND

COUPON AND AFFORDABLE LIFESTYLE MAGAZINE | SPRING 2016

ISSUE 25

FAVOURITE

eats PAGE 4

winning the

Wellness LOTTERY contest

PAGES 2-3

new!

YOGA DIRECTORY PAGE 22

HEALTH & WELLNESS ISSUE

HUNDREDS OF

savings

almostfreemagazine.com

IN COUPONS

winning the

LOTTERY Wellness contest WIN one of the following fabulous prizes in our Wellness Lottery!

See the bottom of page 3 on how to enter.

Enter this Contest to WIN two 90-Minute Floats Floatation therapy, or more simply floating, is the most incredible means of stress relief and relaxation available today. Each float tank contains 1000 L of water with over 1200 pounds of dissolved Epsom salts. This solution allows you to float effortlessly on the water’s surface. Once settled in the tank, with the water and air heated to skin temperature (94.0oF), it is virtually impossible to distinguish between parts of the body that are in contact with the water, and those that are not. This in effect gives you the sensation of floating in midair. And finally, the elimination of all light and sound creates the ultimate sensory-free environment – the universe has been reduced to you.

$200 value

662 Herald St, Victoria | 778.433.3166 | www.floathousevictoria.com

Enter this Contest to WIN 2 Premium Seat 10-Pack Tickets In a relatively short time since beginning play in the West Coast League, the HarbourCats have forged and identity as a destination for some of the best talent coming from many elite college baseball programs in NCAA division 1 baseball. In 2013, the HarbourCats joined the very well established and connected WCL, a league that has become arguably the preferred league for college programs on the west coast and beyond when they look to place their players with summer teams. After three years and nearing season number four, the challenge has clearly been met. Take a glance at the 2016 roster and you will see power programs like Fresno State, UCLA, UC Irvine, Sacramento State, and Cal Poly among many others lending multiple players to Victoria.

$330 value

101-1814 Vancouver St, Victoria | 778.265.0327 | www.harbourcats.com

Enter this Contest to WIN 1 Night in a Deluxe King Room The Lodge and Chalet were purchased by Randy & Lori Strandlund in March 2014 with a vision to bring back the community spirit and showcase to the world this unique and special place. After upgrades to the hotel and extensive renovations in the restaurant, the Moon Water Lodge and Malahat Chalet opened in Spring 2014. It is located 500 feet above sea level on the edge of the Malahat! It was originally build in 1905 as a pit-stop along the World Famous, Historical Malahat Trail. Today, the Moon Water Lodge and the Malahat Chalet remain proud near the summit overlooking the timeless Finlayson Arm. Take a step back in time & enjoy what so many have enjoyed for over 200 years now the breathtaking view at the Moon Water Lodge and the Malahat Chalet!

$230 value

265 Trans Canada Highway, Malahat | 778.432.3123 | www.moonwaterlodge.com

2

AlmostFreeMagazine.com | SPRING 2016

CATER

Enter this Contest to WIN 75-Minute Eminence Hungarian Rejuvenation Nails, Esthetics and Wellness Centre...providing a means for increased self respect, self worth, and self esteem in the lives of each person who enters here by enhancing their physical appearance and well being. About our Contest Prize: The 75-minute Eminence Hungarian Facial is customized for men, women, and teens. Eminence addresses a variety of skin concerns such as premature aging, sun damage, loss of vitality, tone and radiance. The AHA and Paprika Herbal Treatment is natures glycolic peel and will leave your skin feeling radiant and refreshed. Includes extractions, and massage for the hands, arms, feet, neck/shoulders, face and head. Customized for your skin type, safe for sensitive skin, rosacea/couperose skin types.

Have yo

R E J U V E N AT I O N S

From a

NA ILS ESTHETICS & W ELLNESS CENTR E

I’ve got a not cooked all week… grocery sh

$85 value

Does this and wife?

2843 Peatt Rd #101, Victoria, BC | 250.474.1401 | www.rejuvenationswellness.com

Delicious. No Work. Great Value.

CATERING THE SOUTH & CENTRAL ISLAND

No. Why?

I’ve discov personal c Plump Pla in Victoria grocery sh delectable

Enter to WIN A Weekly Meal Service of Five Dinners for 2 Celebrating six years spreading our mantra throughout Victoria that "food is love", Plump Plate Catering offers personal chef services for weekly meals, catering for special events, group or individual sessions on nutrition and creative mealmaking, and more. Creatively-Combined FullFlavoured Food - our vision for each bite you'll take- defines the healthy meal concepts shared with you by our chefs. Endeavoring a standard of exceptional flavour combinations through the most nutritious means, you'll find we offer something for everyone: cholesterol-conscious and heart-healthy, a focus on a lower glucose index, gluten-free, dairy-free, vegan, vegetarian, paleo, lower carb, local, and/or whatever your heart might desire. We start by asking your favourite $150 value meals, and then "health" them up without compromising deliciousness! (excluding groceries)

Have you ever wondered what it would be like to have a Personal Chef ?

plumpplate@gmail.com | 250.419.2579 | www.plumplate.com | Victoria, BC

You might service wo am paying that I was Now I sav because I for food an

For the pa scallop ris

@Plump-Plate-Cate

And how affordable it could be?

From a Client: I’ve got a secret for you… I have not cooked a meal for my family all week… and I haven’t gone grocery shopping either…

Does this make me a bad mother and wife?

No. Why? I’ve discovered an amazing personal chef business called Plump Plate Catering (based in Victoria, BC) and staff do grocery shopping for me and cook delectable, healthy meals.

You might think this type of service would be expensive, but I am paying the same amount now that I was spending on groceries.

Now I save over 10 hours per week because I do NOT have to shop for food and cook it.

For the past week, I have enjoyed scallop risotto with vegetables;

Only at Heart Ph. at Fairfield, New Fresh Beauty DAIRYFACE

scrumptious beef ribs and yams; succulent beef stroganoff; chicken souvlaki and all of the lovely Greek fixings, and much more. Not only am I a happier person, but my husband is excited when he arrives home since he is guaranteed a homemade, gourmet supper.

Overall, we are a very pleasant family now that Plump Plate Catering provides our meals.

You need to call Plump Plate Catering to book your personal chef services, and I promise you won’t regret it.

Tiffany Auvinen, DoctorsWivesLiving.com www.facebook.com/ DoctorsWivesLiving

Contact Plump Plate Catering plumpplate@gmail.com 250.419.2579

@Plump-Plate-Catering | plumpplate@gmail.com | www.plumpplate.com

HOW TO ENTER

Enter to win one of these fabulous prizes: Simply email us your favourite wellness afternoon or trip, or fill out the online form at www.almostfreemagazine.com

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com | AlmostFreeMagazine.com

Vancouver Island’s FREE coupon and affordable living magazine

3 3

FAVOURITE breakfast / brunch

eats

lunch $10 and under

All-day breakfast, swivel bar stool, everything homemade sorta place.

Victoria's modern diner.

Spoons Diner spoonsdiner.com

2915 DOUGLAS ST. (INSIDE SUPER 8)

250.382.5111

Famous for our Homemade Burgers, Croquettes and Sausage rolls

718 FORT ST. VICTORIA BC

Twisted Simplicity served in the Spirit of Community!

4144 WILKINSON RD. VICTORIA BC

250.590.8879

250.385.1012

Buy 1 of any 10 varieties of our patties, and Get 1 FREE! (Exp. June 20, 2016)

2646 QUADRA ST. VICTORIA BC

250.381.3363

Authentic Mexican Cuisine made from scratch, even our corn tortillas!

Featuring dishes from Ixtapa, Zihuatanejo, Guerreo

Open 7 days a week for breakfast, lunch, and dinner! We have something for everyone.

Vegetarian, Vegan and Celiac Friendly!

www.latortilla.ca

4675 TRANS CANADA HWY, DUNCAN BC

4

250.746.5848

AlmostFreeMagazine.com | SPRING 2016

910 ESQUIMALT RD. VICTORIA BC

778.433.1331

shop OLD TOWN DU N CA N shop shopOOLD LDTOW TOWNNDDUUNNCCAANN

FAVOURITE

eats

shop ND DUNCAN U N CA N shop OOLD OLD LD TOW TOWN

comfort food

delivery and take out

for all your needs Unique Affordable Fashions Unique Fashions Casual to Dressy for allAffordable your needs for all your needs Casual to Dressy Casual to Dressy

$5 OFF when spending $25 or more on regular menu (Expires June 20, 2016) Prudence

11

2 CAN DINE for $18.95 Includes small butter chicken, small rice, 2 naan bread, 4 samosas, Unique Affordable Affordable Fashions and galub jamun.

Unique Fashions for all all your your needs (Exp.needs June 20, 2016) for

55

Natural Beauty & Fashion Special Daily Menu for

Prudence Prudence

Casual to to Dressy Dressy Casual

✄

Online Store NOW Open!

Spring All & Summer Natural Skincare All Natural Skincare We carry Pure Anada and Cosmetics! and Cosmetics!

Natural Skincare, Elate Clean 155Cosmetics Craig St. St. 155 Craig and Natural Fashions.

Downtown Duncan

Downtown Duncan

2709 QUADRA ST. VICTORIA BC

Bring in this Coupon for $10 off 250.384.5255 Exp. May 31, 2016.

147 Craig Craig St. St. Duncan, Duncan, BC BC 250-597-1415 250-597-1415 147

866 24 BURNSIDE RD WEST, VICTORIA BC

778.430.5858

See you soon!

✄

One coupon per customer.

www.prudencenaturalbeauty.ca • 155 Craig St, Duncan • 250-597-1188

22

“What Mother Mother Nature Nature “What has Created…

Created…

Several items under has We Perfect” Perfect” $10. Gluten-free and We

Authentic Quebecois Your choice for Thai Food and Cuisine!

Your Thai FoodValley! and greatchoice prices for in Cowichan great prices in Cowichan Valley!

Squeaky DINE IN / TAKECheese OUT, LICENSED DINE IN / TAKE OUT, LICENSED Poutine, Montreal Phad Thai, 270 Trans Canada Hwy, Duncan, BC Phad Thai, 270 Trans Canada Hwy, Duncan, BC 250-597-3222 pheapponn@yahoo.ca Smoked Meat and 250-597-3222 pheapponn@yahoo.ca www.phadthaiduncan.com www.phadthaiduncan.com more!

33

77

www.raysantiques.com 250.220.8427

1215 ESQUIMALT RD. VICTORIA BC

friends meet meet friends Where friends meet friends friends AND NOW NOW WE WE ARE ARE ONLINE ONLINE AND

250-510-8204

Check out our menu at www.willowsgalley.com

44

Check out our wide range of locally crafted Check outand ourLimited wide range of locally crafted jewellery Edition Kimonos from jewellery Limited Editionand Kimonos from SCOTCH &and MAPLE Designed Manufactured SCOTCH & MAPLE DesignedIsland and Manufactured on our very own Vancouver on our very own Vancouver Island

150 Craig St. Duncan, BC 150 Craig St. Duncan, BC 778-455-2120 www.archerandarrow.ca 778-455-2120 www.archerandarrow.ca FOLLOW US ON

259 ESTEVAN AVE. VICTORIA BC

FOLLOW US ON

250.598.2711

WANTED IN IN THIS THIS COMMUNITY COMMUNITY WANTED Call Elissa Bergman Call Elissa Bergman at 250.419.2579 at 250.419.2579

✁

imagine. communicate.

create.

Unique Gifts at... at... 1109 COOKUnique ST. VILLAGE, Gifts

$5 OFF your purchase of $25 or more.

(Exp. June 20, 2016)

vegetarian Impeccable Jewelleryoptions.

Impeccable Jewellery Eat Healthy, 211 Craig Street 211 Craig Street Eat Fresh!

In the “City Square” In the “City Square” Duncan Duncan

Your first orka hour FREE! graphiks Watch for for our our new new and and Watch exciting items items for for this this Season!

Season! exciting

A Gift for Every Occasion.

A Gift for Every Occasion.

Since 1997 Khaya Home Decor & Gifts Khaya Home Decor & Gifts 107 Kenneth Street, Duncan, BC MCKENZIE ST.Street, T 250.743.5655 107 Kenneth Duncan, BC 250-746-6640 www.khayahomedecor.com C 250.514.8860 250-746-6640 www.khayahomedecor.com

250.382.1501

logo design • web design • branding • print collateral

88

orkagraphiks.com

PUZZLE EMPORIUM

PUZZLE EMPORIUM Interested in participating in an issue?

The largest selection of The largest selection of 1000 piece puzzles in the 1000 piece puzzles in the Cowichan Valley Cowichan Valley

158 Craig Street, Duncan, BC 158 Craig Street, Duncan, BC 250-748-5545 250-748-5545

The upcoming issue is all about Summertime Fun, Karunamata -- meaning meaning “Compassion “Compassion Mother” Karunamata Mother” -is a global, cultural movement. We aim to help people is a global, cultural movement. We aim Experiences, to help people achieve insurmountable goals in health, well-being, achieve insurmountable goals in health, well-being, and Launching Exploration! self-awareness, and humanitarian work. first, self-awareness, and humanitarian work. Launching first, on Vancouver Island in December 2015, enjoy the on Vancouver Island in December 2015, enjoy the Contact: suspense and posts on our Facebook at suspense and posts on250-419-2579 our Facebook ator email www.facebook.com/karunamata. www.facebook.com/karunamata. elissa.vaf@gmail.com

Commission Sales Associates Commission Sales Associates

for this Community Page & Our Other Media Platforms for this Community Page & Our Other Media Platforms Experience Required Competitive Commission Rate * Experience * Competitive Commission Rate * Required * * *

Vancouver Island’s FREE coupon and affordable living magazine

Join this this Community-Minded, Community-Minded, Supportive Supportive Team Team Join

| AlmostFreeMagazine.com

5

FAVOURITE pub fare and late night

eats

special occassion WINE WEDNESDAYS 25% off bottles of wine HAPPY HOUR 3–5 pm Monday thru Friday $4 glasses of house red and white $5.25 pints of Draught SUNDAY NIGHT JAZZ 8–10 pm

Have you tried our classic Louisiana chicken club?

Served for the past 21 years and counting

1550 CEDAR HILL CROSS RD. VICTORIA BC

250.472.0047

2345 MILLSTREAM RD. VICTORIA BC

250.590.1119

Bring this ad in to Maude’s by June 20, 2016 and enter to win a $50 Gift Certificate

3810 SHELBOURNE ST. VICTORIA BC

250.721.2337

Waterfront Dining serving modern-comfort inspired West Coast Cuisine!

1765 COWICHAN BAY RD. COWICHAN BAY

250.597.4353

Deluxe Bento Box -Lunch Special $3 OFF! (Regular $19. With this Coupon Just $16) (On Lunch Deluxe Bento Box Only.

Expires May 31, 2016)

THE

spirit OF THE ISLAND

LO N GWO O D B R E W PU B & R E S T AU R A N T 25 0 - 7 2 9 - 8 2 25 | 5775 Turne r R oad , N anaimo w w w . l ong wood brewpub.c om

6

AlmostFreeMagazine.com | SPRING 2016

THE NEXT

JAPANESE CUISINE

104-240 COOK ST. (entrance SUTLEJ ST)

778.433.4490

FAVOURITE

eats

vegetatian / gluten-free / raw Make the trip to Saffron Persian Cuisine for Mediterranean food you will fall in love with on first bite!

Gluten, Dairy and MSG Free (no preservatives)

2217 OAK BAY AVE. VICTORIA BC

250.370.0766

New menu, fresh cleansing juices and smoothies, organic whole food breakfast and lunch. The best coffee. Kangen Alkaline Water.

Check out www.ingredientshealthfood.com for

events, classes, seminars, and for the best health.

At the Heart of all good food, is INGREDIENTS 2031 STORE ST. VICTORIA BC

250.590.6177

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

7

shop OL D TOWN D shop shopOOLD LDTOW TOWNNDUN DUN

shop TOW N D UN C A N shop OLD OLD O LD TOWN DUNCAN for all your needs Unique Affordable Fashions Unique Fashions Casual to Dressy for allAffordable your needs for all your needs Casual to Dressy Casual to Dressy

11

Prudence Natural Beauty & Fashion

Prudence Prudence

55

Unique Affordable Affordable Fashions Fashions Unique for all all your your needs needs for Casual to Dressy Casual to Dressy

Online Store NOW Open!

All Natural Natural Skincare All Skincare We carry Pure Anada and Cosmetics! and NaturalCosmetics!

Skincare,

✄

FAVOURITE

Elate Clean 155Cosmetics Craig St. St. 155 Craig and Natural Fashions.

Downtown Duncan

Downtown Duncan

Bring in this Coupon for $10 off

cafes

866

sweets

✄

Exp. May 31, 2016.

One coupon per customer.

See you soon!

Daily home-baked goods, and glutenwww.prudencenaturalbeauty.ca • 155sandwiches, Craig St, Duncan • 250-597-1188 free treats. Serving fresh roasted coffee, and jaga silk teas and maccha in 22 Your choice for Thai Food and the heart of Gordon Head.

Fresh Baked Bread Made

with IslandNature Milled Flour.

“What Mother Mother “What Nature Housemade soups, has Created… has salads Created… and sandwiches We Perfect” Perfect” made fresh daily.

We

Your Thai FoodValley! and greatchoice prices for in Cowichan great prices@TownshipCoffeeCo in Cowichan Valley!

DINE IN / TAKE OUT, LICENSED DINE IN / TAKE OUT, LICENSED

Phad Thai, 270 Trans Canada Hwy, Duncan, BC Phad Thai, 270 Trans Canada Hwy, Duncan, BC 250-597-3222 pheapponn@yahoo.ca 250-597-3222 pheapponn@yahoo.ca www.phadthaiduncan.com www.phadthaiduncan.com

3

3TYNDALL RD. VICTORIA BC 43433

778.265.3253

www.raysantiques.com Serving Pure Matcha

Where friends friends meet meet friends meet friends friends Where AND NOW WE ARE ONLINE Breakfast and Lunch Famous breakfast sandwiches

FREE Refills on Regular

250-510-8204 250-510-8204

Coffee

Follow Poncho's Online

to Learn When the Patio will Serve Tapas & Cold Beverages!

4

4 GOLDSTREAM AVE. LANGFORD 155-755

778.430.5510

Check out our wide range of locally crafted Check outand ourLimited wide range of locally crafted jewellery Edition Kimonos from jewellery Limited Editionand Kimonos from SCOTCH &and MAPLE Designed Manufactured SCOTCH & MAPLE Designed and Manufactured on our very own Vancouver Island on our very own Vancouver Island

150 Craig St. Duncan, BC 150 Craig St. Duncan, BC FREE 778-455-2120 www.archerandarrow.ca 778-455-2120 www.archerandarrow.ca FOLLOW US ON Specialty Coffee FOLLOW US ON

with any meal

Limit 1 per person.

WANTED IN IN THIS THIS COMMUNITY WANTED COMMUNITY

eats

147 Craig Craig St. St. Duncan, Duncan, BC BC 250-597-1415 250-597-1415 147

www.cottagebakery.ca Impeccable Jewellery Impeccable Jewellery 211 Craig Street Street 211 Craig Fresh Baked Bread Made w In the “City Square” Island Milled Flour In the “City Square” Duncan Duncan 1267 Fairfield Road, Victoria, B

Housemade Soups, Salads and Sand made fresh daily

✁

778-433-2412 www.cottageba

771267 FAIRFIELD RD.

VICTORIA BCfor our new 778.433.2412 Watch and

create.

A Gift for Every Occasion.

A Gift for Every Occasion.

Since 1997 Khaya Home Decor & Gifts Khaya Home Decor & Gifts 107 Kenneth Street, Duncan, BC T 250.743.5655 107 Kenneth Street, Duncan, BC 250-746-6640 www.khayahomedecor.com C 250.514.8860 250-746-6640 www.khayahomedecor.com

imagine. communicate.

Unique Gifts Gifts at... at...

Unique

Your first orka hour FREE! graphiks Watch for our new and exciting items items for for this this Season!

Season! exciting

logo design • web design • branding • print collateral

88

orkagraphiks.com

PUZZLE EMPORIUM

PUZZLE EMPORIUM Interested in participating in an issue?

The largest selection of The largest selection of 1000 piece puzzles in the 1000 piece puzzles in the Cowichan Valley Cowichan Valley

158 Craig Street, Duncan, BC 158 Craig Street, Duncan, BC 250-748-5545 250-748-5545

The upcoming issue is all about Summertime Fun, Karunamata -- meaning meaning “Compassion “Compassion Mother” Karunamata Mother” -is a global, cultural movement. We aim to help people is a global, cultural movement. We aim Experiences, to help people achieve insurmountable goals in health, well-being, achieve insurmountable goals in health, well-being, and Launching Exploration! self-awareness, and humanitarian work. first, self-awareness, and humanitarian work. Launching first, on Vancouver Island in December 2015, enjoy the on Vancouver Island in December 2015, enjoy the Contact: suspense and posts on our Facebook at suspense and posts on250-419-2579 our Facebook ator email www.facebook.com/karunamata. www.facebook.com/karunamata. elissa.vaf@gmail.com

Expires June 20, 2016.

Call Elissa Bergman Call Elissa Bergman at 250.419.2579 at 250.419.2579

Commission Sales Associates Commission Sales Associates

for this Community Page & Our Other Media Platforms for this Community Page & Our Other Media Platforms

* Experience Required * Competitive Commission Rate * * Experience Required * Competitive Commission Rate *

Join this this Community-Minded, Community-Minded, Supportive Supportive Team Team Join 662 AVE. LANGFORD 40 GOLDSTREAM AlmostFreeMagazine.com | FALL 2015 250.590.4342 40 AlmostFreeMagazine.com | FALL 2015

40

AlmostFreeMagazine.com | WINTER 2015

VIAF_magazine_Oct2015_r6.indd 40 VIAF_magazine_Oct2015_r6.indd 40

8

AlmostFreeMagazine.com | SPRING 2016

2015-10-06 10:40 AM 2015-10-06 10:40 AM

Money Sense with Murphy Wall-Beds & Custom Cabinetry BEDROOMS

CLOSETS

OFFICES

KIDS ROOMS

SEWING ROOMS

CUSTOM CABINETS

Money Sense – Saves Space - which: 1. Saves Building cost - i.e. a smaller home means less roofing, flooring, and general building costs.

2. Saves Maintenance & Cleaning costs – smaller foot print to care for on a regular basis.

3. Saves on Utilities – electricity, gas etc. – one room can be 2 or 3 rooms in one!

4. Saves Stress – allows organization in multifunctional room.

5. Saves Local Economy – supports Murphy WallBeds & Custom Cabinetry – serving Vancouver Island for more than 25 years!

Vancouver Island’s

ONLY AUTHORIZED

MURPHY WALL BED DEALER

Unit C – 3075 Douglas St. Victoria, BC | 250.744.2195 | 1.800.670.5505 murphybeds-victoria.com

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

9

letter FROM THE EDITOR ible? al state of health? Is this even poss How does one measure our actu viduals, indi for aps a holistic state of balance Physical, Mental, Emotional, or perh nd Sou ld. wor the , ities, cities, countries family, neighbourhoods, commun ht be. mig just it use overwhelming? Beca in n (3rd Industrial Revolution) starting With the digital/technology revolutio care th heal er, easi me ring and gathering beca the 1950's where information-sha king wor Net al Soci and ile Mob today in the advanced rapidly. Fast-forward to ertips. tion about health lives at our fing rma info and ers answ and Revolution, The s. tyle grand scheme of healthy lifes Good, right? Not necessarily in the ne or 2, vidual due to technology (cell pho indi age demands placed on an aver op of on-t s form plat ia med al r, iPad, all soci personal computer, work compute ife, ily-l fam and al, soci ce, kfor wor , in the the same demands as 20 years ago) ety? soci r thie we actually becoming a heal creates distraction at its finest. Are difficult it es mak it, of ss ts, and the added stre The demands to keep up on all fron thy heal a ine, rout cise exer R focus on YOU to stay present in the moment and . Burnout eral gen in life and ces, devi out t with family dinner, a social games nigh the the younger generation may be in and high ime all-t an at is ss stre from tion rma info th heal the today. So with all worst health of all generations alive may be we r, thie heal us e mak to ch is supposed and sharing at our fingertips, whi . will issues to consider and I hope you declining. These are serious health

EDITOR & PUBLISHER

Elissa Bergman elissa.vaf@gmail.com 250.419.2579 PUBLISHER ASSISTANT & ONLINE CORRESPONDENT

Deena Kinarthy deena.vaf@gmail.com 250.885.5058 LAYOUT & DESIGN

Tania Castillo-Pelayo Myrna Proulx Kim Old MARKETING

Louise Hodgson-Jones louise.vaf@gmail.com 26 250.812.2518 Deena Kinarthy deena.vaf@gmail.com 250.885.5058

our Spring As you flip through and engage with that are es hop my e, Issu s Health & Wellnes phone r you tea, of cup a with up are your feet g agin eng be is in another room (or you may and out, is sun with our online issue), the walk, yoga you have plans later for a nature rnoon, or afte g enin gard ion, sess glass, gym r soul and you whatever authentically warms makes your heart sing!

our team

PHOTOGRAPHY

Rachel Knoop, Razzle B Photography CONTRIBUTING WRITERS

Louise Hodgson-Jones Jenny Hainsworth Saira Waters Victoria Holmes Deena Kinarthy

Love & Peace!

Elissa Bergman, Editor

advertise with us For advertising opportunities, online or in print please contact Elissa, Louise or Deena with the contact information above. Š 2016 www.almostfreemagazine.com

SPRING 2016 | ISSUE 25 Vancouver Island Almost Free Magazine Winner of the 2014 Saanich Peninsula Chamber of Commerce Crystal Award for Business Excellence for a NEW Product or Service.

www.almostfreemagazine

10

@VictoriaAlmostFree

AlmostFreeMagazine.com | SPRING 2016

@VicAlmostFree

PLEASE RECYCLE THIS MAGAZINE

ISSUE THE FEBRUARY/MARCH

EXPLO RE

the island

Each community section invites you to explore the wonders of Vancouver Island with tips, write ups,

features 2

THE WELLNESS LOTTERY CONTEST Win Fabulous Prizes

4

FAVOURITE EATS Healthy Eating Made Easy

12

FLAVOURS Healthy Comfort-Style Recipes

16

HEALTH & WELLNESS Women Supporting Women

20

FITNESS TIPS Quality Not Quantity

22

VICTORIA YOGA COMMUNITY Article and Map of Studios

32 COMMUNITY CULTURE

Beside the Fountain 34

MONEY CENTS The Health of Your Grocery Bill & You

36

ARTS & ENTERTAINMENT Lessons from Escape from Happiness & Events Calendar

and coupons!

communities ISLAND SPECIAL OFFERS

start here

GREATER VICTORIA

COWICHAN

SEE PAGES 38-45

SEE PAGES 46-47

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

11

F L AVOURS

H E A LT H Y CO M FO R T- ST Y L E

recipes Tikka Masala

2 cups precooked chicken 2 tbsp Cayenne Fused Olive Oil 2 tsp Lemongrass Mint White Balsamic Vinegar 1 red onion, medium dice 2 garlic cloves, minced 4 tbsp tomato paste 1 tsp cumin 1 tsp coriander 2 tsp garam masala 1 tsp ground cardamon 4 tsp turmeric 1 28oz can crushed tomatoes 1 cup cilantro, roughly chopped 1 cup whipping cream 1 cup greek yogurt

Step 1 - In a medium sauce pan over medium heat, add Cayenne Fused Olive Oil, onions, tomato paste and spices - saute for 4-5 minutes, until spices coat onion and onion softens. Add Lemongrass Mint White Balsamic and stir for 2-3 minutes, until reduced.

Step 2 - Add crushed tomatoes, then stir in whipping cream, yogurt and cilantro, and cook for 30 minutes over medium-low heat, stirring occasionally. Add in cooked chicken, cook for another 5-6 minutes, until chicken is warmed through.

12

AlmostFreeMagazine.com | SPRING 2016

Chai Tea Latte cup black tea leaves 10 green cardamom pods 2 tsp ground ginger 2 cinnamon sticks 2 star anise 2 tsp fennel seeds 4 whole cloves tsp black peppercorns tsp ground nutmeg tsp all spice cup maple syrup 2 cups milk

Step 1 - In a small saucepan, bring all ingredients and 2 cups cold water to a simmer for 5 minutes, stir in maple syrup, then remove from heat to cool. Strain out spices and tea and set chai concentrate aside.

Step 2 - In a small saucepan, warm milk to just a simmer then using an immersion blender, blend milk to get a frothy foam to top your latte.

Step 3 - Divide chai into 4 mugs and top with warmed milk, using a spoon to prevent the foam from going into the mugs until the last moment, then top each mug with a healthy dollop of foam.

FLAVO URS

Coconut Curry Pot Pie

Honey Cumin Roasted Parsnips 10-12 parsnips, peeled 1 tbsp EVOO 3 tbsp honey tsp fleur de sel tsp cumin seeds 3-4 sprigs fresh thyme

Step 1 - Preheat oven to 425*F and line a baking sheet with parchment paper. In a non-stick pan over medium heat, toast cumin for 4-5 minutes or until fragrant.

Pour into a mortar and pestle and grind.

Set aside.

Step 2 - Bring a pot of water to a boil over medium heat. Slice parsnips into 1"€ rounds and boil parsnips for 2-3 minutes, then drain and pour into bowl. In a small bowl, stir together olive oil, honey, cumin and thyme then toss parsnips with mixture then spread out parsnips on baking sheet.

Step 3 - Bake parsnips for 15-18 minutes, turning halfway through, while olive oil/honey reduces and glazes.

Sprinkle fleur de sel on top.

Stir in coconut milk slowly whisking until sauce thickens. Stir in Curry Rub and set aside.

Sauce: 3 tbsp Chili Infused Olive Oil cup flour 1 can coconut milk 1 tbsp Turkey Rub

Step 2 - In a large non-stick pan, add Butter Infused Olive Oil, and add onions and garlic, sauteing for 4-5 minutes. Add spices, cooked chicken, chopped carrots and green beans, stirring occasionally for 4-5 minutes.

Add reserved bechamel to vegetables/ chicken mixture and stir to combine.

Filling: 3 tbsp Butter Infused Olive Oil 1 cup carrots, chopped 1 cup onion, finely chopped 2 cloves garlic, finely chopped 1 tsp fleur de sel tsp cracked black pepper 1 tbsp curry powder or Curry Rub 1 tbsp Turkey Rub 1 tsp cumin 1 tsp turmeric 1 cups green beans, chopped 2 cups cooked chicken, chopped

Step 3 - Roll out olive oil pastry dough, leaving 1†overhang of pastry. Fill pie with pot pie filling and place top crust over top.

Flute pie crust edges, pressing two crusts together and cut two vents in the top of the pie crust.

Step 1 - Preheat oven to 400*F. In a saucepan on a medium-low heat, heat Chipotle Infused Olive Oil then begin to gradually add flour, stirring together for 3 minutes to cook off floury taste.

Step 4 - Bake pie on a baking sheet for 45-50 minutes – if crust begins to brown too much, cover with foil and continue to bake. Let cool for 15 minutes on a baking rack before cutting Find the Infused Olive Oil and Balsamic Vinegar products used in the recipes at Olive the Senses

Cumin Cumin is a popular spice in cuisines all over the world. Even in ancient Mesopotamia when it was known as kamûnu, cumin was always one of the main ingredients in their highly spiced meals. Good quality, fresh cumin has a surprising amount of nutritional benefits. It’s rich in both vitamin C and A, making it a powerful immune system booster. Perhaps the most notable benefit however, is the high amounts of iron that it provides. Iron is necessary for creating healthy oxygen-carrying red blood cells. Without enough iron, concentration, digestive function, energy levels and nutrient absorption can all be negatively affected. See page 14 for citation.

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

13

AVOURS FFLLAVOURS

The History & Health Benefits of Spices With Olive the Senses Over 4,000 years ago the spice trade began in the Middle East. At one point, nutmeg was worth more by weight than gold and in 410 AD, when the Visigoths captured Rome, they demanded 3,000 pounds of peppercorns as ransom.

At one point in history, the spice trade was the world's biggest industry, establishing and destroying empires.

Generating immense wealth for those who controlled them, initially, the spice trade was conducted mostly by camel caravans over land routes. Called the Silk Road, this important route connecting Asia with the Mediterranean world (including Europe and North Africa), was a significant factor in the development of the great civilizations of China, India, Egypt, Arabia, Rome, and helped found the modern world. And here we are today, an abundance of immense flavour available, not to mention inexpensive, to delight our palates and bring powerful health benefits into our diets!

We NOW have a Dried Spice Section!

Turmeric It’s no surprise that turmeric is all the rage these days. This South-West-Indian plant of the ginger family fully loaded with nutritious benefits and its warm, bitter citrus flavour leaves your tastebuds craving more. Aside from being jam-packed with vitamins, turmeric contains two unique compounds that are incredible for neurological health. Curcumin and ar-turmerone are responsible for turmeric’s amazing anti-neurodegenerative characteristics.

1. By boosting the brain hormone BNDF and aiding in the regeneration of brain stem cells it’s known to prevent and fight against diseases like MS, Alzheimer’s and cancer.

Enjoy the Recipes on Page 12-13 of this issue of “Almost Free” Magazine using our Infused Olive Oils & Balsamic Vinegars and NEW Spices!

Cardamom Cardamom is the “je ne sais quoi” of the most delightful meals. It’s intensely aromatic flavour makes it a welcome addition to anything from traditional curries to strawberry cheesecake. Of course, there’s more to this beautiful little spice pod than we can even taste.

Cardamom is brimming with essential electrolytes, which are necessary for regulating heart-rate and flow of nutrients. It’s high amount a of manganese makes it wonderful for keeping bones strong and the many amazing essential oils in cardamom make it an effective and natural moodenhancer.

Hucklenbroich, Joerg et al. "AromaticTurmerone Induces Neural Stem Cell Proliferation In Vitro And In Vivo". Stem Cell Research & Therapy 5.4 (2014): 100. Web. 23 Mar. 2016.Pinot.

14

AlmostFreeMagazine.com | SPRING 2016

LEVEL GROUND COFFEE When you think of Level Ground do you think coffee? Although their coffee still has the farthest reach in terms of market distribution, co-owner Stacey Toews says the goal was always much bigger. “We are in the food business that does direct trade relationships,” he says of the locally owned company entering its 19th year of operation. Dried tropical fruit, teas, and spices, are all Level Ground products as well as a line of Heritage rice from the Philippines.

They have seven different types of loose tea with the plan next year to have four of them available in compostable tea bags – all packaged in India. They have eight lines of spices from Sri Lanka, and coconut oil and vanilla bean, which are so popular they can’t keep it in stock. Recently, new coffee packaging was introduced, replacing the 300 gram packs with 1Ib 100% compostable, bioplastic packages.

Stacey and his staff make two – six trips a year to visit suppliers. “We are interested in building relationships, we will tell them how much we want and how much we will pay.”

He pays a percentage in advance, depending on the product. “This is the cool factor of our business model. We provide the cash flow for their operations. We go slowly into a new business relationship, making sure it fits the criteria for alleviating poverty and working with small scale farmers, who are farming sustainably. We then grow that product here in a way that is manageable for them.”

In Colombia working with over 200 people farming 200 acres to produce the finished dried fruit product, typifies why Level Ground went into business. “We are seeing people in a marginalized, impoverished situation having gainful employment that keeps them busy, pays them well, and gives them options in life that weren’t there before.”

IN THE HUDSON, 1701 DOUGLAS ST

250.882.4210 VISIT OUR ONLINE STORE

www.olivethesenses.com

With market expansion on the horizon for this year, Stacey’s goal is clear. “If 2016 winds up and people say Level Ground is a food company rather than a coffee company we would have done well.”

Level Ground, Unit B, 1970 Keating Cross Rd. 250-544-0932. www.levelground.com

VANCOUVER ISLAND

2nd Annual Charity Golf & FootGolf Tournament

What you need to know about FootGolf

Please Join Us! To further the work of the magazine's vision: to be a leader in community support and inclusion, we invite you to our 2nd Annual Charity Tournament - this year with saanich.ca/golf at CedartoHill Golf Course footgolf in addition regular golf. For individuals, families, corporate teams, and all levels of soccer players and golfers. Plus a dinner, silent auction, and an inspiring evening program. This accessible activity-filled day raises money for Lifetime Networks Society, an organization in Victoria that supports people with developmental disabilities.

The vision of Lifetime Networks Society is a future where people with disabilities live safely in their communities, where they can fulfill their potential and enjoy lifelong friendships and support. “As a parent of a young adult with a disability I know firsthand many of the joys and concerns shared with other parents of children with disabilities,” explains Wendy-Sue Andrew, the Executive Director at Lifetime Networks.

“It is wonderful to work in a place with such energy and joy where we know that, daily, folks are more connected and less lonely because of Lifetime Networks.”

Programs offered by Lifetime Networks’ are: Cooking for Independent Living, Friendship Networks, Theatre Troupe, Best Buddies, Fine Arts/Social, Community Engagement, Employment Support, Continuing Education, and Independent Living/ Outreach.

A not-for-profit organization, Lifetime Networks established in 1998 by a group of determined parents trying to create a viable organization to secure the future of their children with disabilities by establishing personal support Networks. Networks are made up of friends and are unpaid relationships in the lives of people with disabilities.

Today the primary goal of the pioneer families has been achieved: established Networks which have made a considerable difference in the lives of people with disabilities and their families.

olf Course y Road, C. V8P 1T1

|

The need of Lifetime Networks is yearround and 365 days a year for the network groups, outreach, and day programs Monday to Friday. If what you have read about Lifetime Networks inspires you, please sign up for this charity tournament or consider a donation. Your contribution creates a lifelong difference and smiles and joy that spread contagious love!

Tournament Details: June 30, 2016 3pm Shotgun Start Golf: $75 FootGolf: $50 Burger Buffet Dinner, Silent Auction & More.

To Register, become a Hole Sponsor or donate a Silent Auction Prize call Almost Free Magazine at (250)-4192579 or email elissa.vaf@gmail.com.

Be part of a fantastic day raising money for Lifetime Networks Society, supporting people with developmental disabilities.

IN SUPPORT OF:

778.432.2808 | annettequan.com

Introducing the NEI Environmental Leaders Fund A RESOURCE OPTIMIZATION solution that addresses the environmental challenges of our times NEI Environmental Leaders Fund is a global equity solution that seeks to address the population, consumption and demand dynamics that pressure finite

A RESOURCE OPTIMIZATION resources through resource optimization.

The environmental markets of water, the solution that addresses energy, waste and food & agriculture are environmental challenges the principal areas for investment. of our times NEI Environmental Leaders Fund is a global equity solution that seeks to address the population, consumption and demand dynamics that pressure finite 1. Manulife Securities Incorporated is a Member of the Canadian Investor Protection Fund. resources through resource optimization.

2. The Manulife Securities logo and the Block

Lifetime Networks 102-4090 Shelbourne St, Victoria, BC 48N 4P6 (250) 477-4112 www.lifetimenetworks.org

THANK YOU TO OUR SPONSORS !

are trademarks of The Manufacturers Life TheDesign environmental markets of water, Insurance Company and are used by it, and by its energy, waste and food & agriculture are affiliates under license. management the Commissions, principal trailing areascommissions, for investment. fees, and expenses all may be associated with mutual fund investments. Please read the prospectus before investing. Mutual funds are not guaranteed, their values change frequently and past performance may not be repeated. Northwest Funds, Ethical Funds and NEI Investments are registered marks and trademarks owned by Northwest & Ethical Investments L.P.

1. Manulife Securities Incorporated is a Member of the Canadian Investor Protection Fund.

2. The Manulife Securities logo and the Block Design are trademarks of The Manufacturers Life Insurance Company and are used by it, and by its affiliates under license.

Commissions, trailing commissions, management fees, and expenses all may be associated with mutual fund investments. Please read the prospectus before investing. Mutual funds are not guaranteed, their values change frequently and past performance may not be repeated. Northwest Funds, Ethical Funds and NEI Investments are registered marks and trademarks owned by Northwest & Ethical Investments L.P. Annette Quan, FMA, FCSI, Manulife Secutrities 302-830 Shamrock St., Victoria

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

15

H E ALTH &

wellness

WOMEN

supporting women

BY VICTORIA HOLMES, Inspirational Speaker, Writer, Life Coach

Mother’s Day is approaching, and with the joy and celebration of that day, my thoughts have meandered to how complicated our relationships are with other women. Social media puts a spotlight on this issue, and for me, I have felt convicted enough about it to write this difficult and likely controversial article.

As women we have learned how to treat other women from birth onward.

This lesson was often unconscious, simply by mimicking what we have observed from our mothers, grandmothers, aunts and other influential females. As a society women have learned to hold unrealistic expectations and demands of other women. I’m not sure which came first but one cause (or result) is that we take on too much ourselves - too many projects, responsibilities, promotions, and commitments. We then feel like our authentic self has become invisible and we use our accomplishments or tasks completed, as the only measurement of our successes and failures. By seeking external validation we do not honour ourselves. Then, because these are the parameters we know, we use the same weapons that we habitually use on ourselves, but on the people around us.

We become competitive, we betray one another, we lie (or withhold information) in order to see in other people what we see in ourselves. Usually this will include darkness, shame, and failure.

16

AlmostFreeMagazine.com | SPRING 2016

Somehow, (perhaps through generations of oppression), women have become programmed to believe that there is not enough success or happiness to go around. In order to make sure we get our share, we take other women down. We hide behind the thinly veiled phrase, ‘It’s just my opinion’, but it is flat out judgment and criticism. We have all had it done to us; we have all done it to other women at some point. Some examples of this are in the workplace where women have just started to embrace mentoring, rather than seeing each other as a competitive threat. It has been difficult because in a boardroom where perhaps there are only two women, other people compare the women to each other; causing the women themselves see each other as competition.

This behavior is repeated from the boardroom to the nursery to the yoga studio, with the old shadow of shaming ourselves, and shaming others following us around like a shadow.

As women we can be brutally harsh with one another – if you have any doubt about this spend some time online searching under such phrases like breastfeeding, yoga pants, healthy appearances, parenting or women executives. An example of this is that when I was doing research for this article I searched ‘how to support other women’ and my results were all about ‘the other woman’. This has become commonplace and accepted (if not expected) in our

society. If we are going to evolve, it has to stop.

Shame can’t live in the light. Stop tolerating abusive self-talk as well as the talk around us both professionally and socially. We must become genuinely respectful of our female colleagues, and to cultivate authentic friendships. (If you are someone like who I used to be, who does not have successful female relationships this would be a good time to examine why not. Here is a hint – It’s not the other person!) We can be a visionary, and live in our own brilliance, which means that even if we don’t agree with everything about another person, we can choose to see what we need to work on personally, rather than assuming that they are the one(s) that need to make changes. Ask yourself why you are being negatively impacted by the other woman’s words and actions. You will likely find that when you are doing your own life work and your own self-inquiry, you don’t have the time or the desire to worry about other people and what they are doing or not doing.

It starts with you. Carve out some space in your life to find out who you really are.

We have all put so much pressure on each other that we are afraid to be perceived as imperfect. Do less; learn to say no to others in order to have time to say yes to you.

You don’t need to feel guilty about this, it is only temporary, but necessary in order to allow you to be able to give to people in the future. Learning to say no also helps us

H E A LTH &

to keep balance in our life. Find your own integrity and you will attract people to you who share it.

Truly successful women want to lift you up because they want other women to feel the light that they feel. When the darkness falls away, so does the shame and comparison. Powerful women want other women to feel powerful. This is true in every genre, from the spiritually powerful, the physically, financially, or intellectually powerful to the woman whose power is expressed through gentleness and compassion. Celebrate success. Don’t hold another woman’s talents and accomplishments against her. Take it as permission to do the same. When we become accustomed to success we do not feel threatened or challenged by other successful women. We can let go of feelings of competition and replace them with a spirit of cooperation. We are all in this together. We have all had the same feelings, and thought the same thoughts. This oneness is what we must focus on rather than destructive words and thoughts which lead to feelings of separation.

In her book, A Return to Love, Marianne Williamson writes “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be?... And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Be the light, you just might be another woman’s lighthouse.

wellness

USA, helping other leaders on their path to certification.

One of many lessons that I want to share with the world is that we are all lovable, and we are all the same. We all need each other to live our lives in a state that exudes health and happiness. I offer workshops year round, as well as coaching

by Skype, telephone or in person in Grande Prairie, Alberta.

The tools I use include guided meditation, affirmations, visualization, inquiry and worksheets, and workshops. These methods help create new ways of thinking with goal setting and a clear action plan on how to get there!

In addition, I am just completing my certificate course as an Addictions Counsellor, as well as University Level courses on Human Behavior, Courage and Vulnerability.

My coaching rates are $60 per hour, or you can purchase six sessions for $300.

The workshops vary in price. If an organization wants to bring me in to do the workshops my half day rate is $300 or my full day rate is $550.00.

Please visit www.victoriaholmes.ca/events for more information.

Alternatively, you can email me at healyourlifecoach@gmail.com or telephone at 1.780.228.1238

Victoria Holmes Inspirational Speaker, Writer, Life Coach Dedicated to helping you live a happier, healthier, more abundant life.

Heal Your Life Workshops and Life Coaching. victoriaholmes.ca

MothEr’s Day tEa Mommy and Me afternoon tea at the Pendray Special $10 tea for the kids

Victoria Holmes – Speaker, Coach, Facilitator, & Writer I am a Licensed Heal Your Life Facilitator and Certified Heal Your Life Coach. This work has allowed me to expand my passion for being of service to a deeper level. I have been preparing for this work for many years, attending several courses, graduating from the Dale Carnegie Program, and completing many college and university courses and programs.

In 2012, I earned my Certification in the Heal Your Life Workshops and Coaching Programs. Completing the training and teaching this philosophy has helped me grow and love myself just as I am. I trust it will for you as well. I have been conducting workshops and coaching both in Canada and internationally. I have also assisted in Teacher Training in the

Enjoy a delicious tea party with your family!

Join us in the beautiful Pendray Restaurant, at the Gatsby Mansion for a time honoured tradition. Get dressed up in your Sunday Best and create some memories for Mom that will last a lifetime. It is the perfect, relaxing treat for Moms and Kids alike. We will have plenty of fun in store with a silly dress up station, and we are offering a special $10 tea for the kids. We look forward to helping you celebrate and honour the most wonderful woman in the world, your Mom!!

Vancouver Island’s FREE coupon and affordable living magazine

Pendray Restaurant Huntingdon Manor 309 Belleville Street, Victoria, BC 250-381-3456 huntingdonmanor.com

| AlmostFreeMagazine.com

17

UNDERSTANDING YOUR VEHICLE'S HEALTH & WELLNESS WITH VICTORIA TRANSMISSION & AUTO CARE

performance. Not unlike what healthy and strong lungs for for a person. For every gallon of fuel the engine burns, it requires 10,000 gallons of clean air. A change every 15,000 - 20,000 km is suggested.

comparing the cost of a tire rotation with a service and the cost of an average fullset of tires?

A: Rotating of tires regularly can save hundreds of dollars and a year or two in tires. A good time to rotate your tires is every 8,000-10,000 km, so this could be done at the same time as your oil change.

Rotating tires is important for several reasons: tires wear differently depending on their position of the vehicle, your driving style, and the condition of the suspension. It helps evenly distribute wear, helping to maximize traction on all four wheels and maximize the kilometers.

5) Signs & Symptoms

Q:What are the main kinds of vehicle noises an average person can learn to recognize in order to narrow down a 1) The Lifeblood of your Vehicle: vehicles symptom before bringing it into Q: What specifically happens inside a the garage? vehicles engine when delaying an oil A: change? Can you explain the significance Scraping or grinding when braking: If of what the lubrication does to parts the squealing has turned to scraping, that within the engine, and lack thereof? usually indicates bare metal against bare 3) A New Experience A: Simply put, due to high operating metal and the corresponding brake pads temperatures in the engine while driving, have been completely worm. It's important Q: What should people be aware of for oil undergoes thermal breakdown, and to bring it in right away to prevent further braking when they transition from a car becomes less effective as a lubricant. to a mid-size SUV or truck, to increase the costly damage.

Without a good lubricant, parts of the Roaring or squealing when accelerating: longevity of your brakes? engine rub together and wear each other A: It's important to practice earlier braking The first thing to check is the exhaust out. Two other factors come into play system. Transmission issues could also and be highly aware of your braking as well - 1) oil contains additives that pattern during the transition from a small be an issue - more often in an automatic. neutralize acid - from weather, rain, road With a manual vehicle, the clutch could be to larger vehicle. Consider slowing down, salts, etc., which can corode engine parts, slipping. and braking gently approximately double and these additives get used up and stop Flapping: Something could be the distance as you would have normally being effective, and 2) oil can absorb water, in a smaller compact vehicle. interfering with the fan or belt dust, and engine combustion byproducts. disintegrating.

Eventually it can't hold anymore and that 4) Clean Air & Lungs Low-pitch humming under the car: stuff remains in the engine and can cause Could be a variety of causes. If changes Q: What are signs that your air filter corrosion. Oil changes are one of the most are happening when accelerating, the needs replacing? How can we compare important things you can do to avoid the air filter to what our lungs do for the differential may need lubricant. The paying bags of money to your mechanic transmission could be failing (a higher overall health of ourselves? later. An oil and filter change every 8,000 probability in automatic transmissions), A: One of the biggest signs your air filter km is recommended. or the universal joints could be wearing needs changing, is reduced gas mileage. or the wheel bearing shot. The problem Leaving a dirty air filter in too long can 2) Feet First is, it is difficult to know for certain the also damage your spark plugs. A clean Q: How much longer can an average problem until looked at by someone with air filter means not only increased gas driver extend the life of their tires by experience. mileage, but also better acceleration, rotating them regularly? What does the Rattles from beneath the car: Could be increased engine life, and improved engine cost savings (ballpark) look-like when a loose exhaust system or even brake pad.

1 YEAR CAR CARE PACKAGE All for the low price of $129.95 1 YEAR CAR CARE PACKAGE All for the low price of

Call for an appointment

250-382-2833 or book online at: www.victrans.com

12995

$

• 2 Oil Changes - $120 VALUE (up to 5L of semi-synthetic & standard Fram oil filter)

• 53 Point BCAA Safety Inspection - $40 VALUE (Performed by a Licensed Automotive Technician)

Check Engine Light On? Computer Diagnostic Scan Available Manufacturer Approved Maintenance Facility

• Brake Inspection - $30 VALUE • Tire Rotation - $15 VALUE *Eco Fees & Taxes Extra. With this ad.

Not valid with other offers. Expires May 31/16

1885 Government St., Victoria (at Chatham St) www.victrans.com

18

AlmostFreeMagazine.com | SPRING 2016

PROTECT THE LIFE OF YOUR VEHICLE!

Save yourself the cost of and inconvenience of a breakdown by letting us maintain your driveline components regularly.

Transmission Service

3995

$

Onl y

Reg. $69.95

• Clean & Inspect Transmission Pan • Road Test

*Most cars. Fluid, Filter & Pan Gasket extra. Eco Fees & Taxes Extra. Trucks $49.95. Motorhomes & 4WD $59.95.

SPRING CAR CARE SPECIAL • Includes 53 Point BCAA Inspection - $40 Value Only (performed by Licensed Technician) • Brake Inspection - $30 Value • Tire Rotation - $15 Value *Fluids, Filter, Eco Fees • Oil Change LABOUR - $39.95 Value and Taxes Extra.

44

$

95

With this ad. Not valid with other offers. Expires May 31/16

*

10% OFF Any Maintenance Service

With this ad. Cannot be combined any other offer.

Expires May 31/16

Proudly Serving Victoria for 50 Years • Call 250-382-2833

Air Polishing for Spring Cleaning!

– A quick way to remove stains from red wine, coffee, and berries for that naturally bright smile –

Air Polishing - brighten your teeth for that special occasion or just because...

Do you have BRACES? Air polishing is the #1 recommended treatment for braces.

Do you have embarrassing stains? The most effective and efficient way to remove surface stains and plaque.

Ways Your Oral Health is Directly Linked to your Overall Health: • improves self esteem • Dental hygiene decreases inflammation and infection in the body which decreases stress on the body (linked to diabetes, heart disease, arthritis and other diseases) • oral cancer screening • blood pressure monitoring The knowledgeable and friendly dental hygienists at Focus on Dental Hygiene are compassionate of your dental health needs. Their warm and inviting environment offers the latest in ultrasonic scaling and air polishing technology.

Your comfort is their focus.

– Your independent dental hygiene choice – Services for You with a Hygiene Appointment: • •

• • • • • •

Cheri Wu, RDH, BDSc, Owner

Free oral hygiene assessments Free oral cancer screening with Velscope technology Needle-free anesthesia Teeth cleaning Air polishing or traditional polishing Whitening services We accept dental insurance We work independently with your dentist for comprehensive care.

Give Focus on Dental Hygiene a call or drop by to see about availability – your teeth are as unique as you are!

IN ADDITIONAL TO REGULAR HOURS, THEY OFFER EXTENDED HOURS TO MEET YOUR BUSY SCHEDULE.

141 Menzies St, Victoria (250) 590-1931 www.focusondh.com

Meet the Team: RECEPTION: Warren, Kim, Chandra and their little rescue dog Roscoe will welcome you at the door and answer any service related questions you may have—they take most dental insurance plans and don’t forget to ask about the Senior’s Discount.

HYGIENISTS: Cheri Wu, owner, dental hygienist and educator, takes great pride in her innovative clinic and awards for dental hygiene excellence. Denise, RDH, BDSc, Heather, RDH, BDSc, Nicole, RDH, and Rachelle RDH, BDSc will make you feel comfortable while providing outstanding individualized care.

Teeth cleaning can be fun and educational!

Let us help you “SMILE FOR THE

HEALTH OF IT”

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

19

F IT NESS

tips

QUALITY,

not quantity

BY LOUISE HODGSON-JONES

How obsessive are you about your fitness routine? Is it the most important thing in your life and you would rather die than miss your scheduled run or workout? Or are you okay maintaining your fitness by “just” being active three or four days a week? For many, fitness is an obsession and when it reaches that level, it sometimes is no longer enjoyable, so perhaps it is time to get off the treadmill and re-evaluate your lifestyle and goals.

We live in a competitive age and peer pressure can be intense. Group exercise, running clinics, and training rides are all there to motivate us and improve our fitness, which admittedly does have enormous benefits, but the environment can be competitive and before you know it you are signed up for a number of events, and you are broke – or even worse injured from over-training!

So it may be time to sit back and think – what do I really want to achieve and how can I do that without breaking the bank balance? The answer is that of course you can. We are

20

blessed with living in a place that allows us to exercise year-round outside, and there are affordable activities and events you can do while still maintaining a fit and healthy lifestyle.

For runners this is a no-brainer. If you are tired of training runs at a goal pace, then just go for a run with your dog and treat it as Fido’s run. If your run is near water and your dog likes to swim, stop and let him/her have a paddle. On a warm day your dog will appreciate it. If you don’t have a 6-year-old lab who loves to run and swim (sorry – have to mention my boy Cash) then find a friend, pick a nice trail and do it!

Finding new places to run can be adventurous. Again grab a two or four paw buddy and explore new areas and terrain. We have abundant trails in Victoria – if you like a challenge, Mount Doug or Thetis Lake are options, or the Galloping Goose beyond Langford is relatively flat and not that busy.

Another tip is to run by feel and not time. Leave that $200 GPS behind and

AlmostFreeMagazine.com | SPRING 2016

enjoy the actual run itself, not the fact that you have to run 8km today at a 5:30 pace. If you really have to know how long you ran check your watch before you leave and then when you get back, or put the GPS in a pocket and resolve not to look at it while you’re out there.

If you really can’t go a few weeks without running a race, then run some of the low-key community events. The Vancouver Island Running Association (VIRA) put on a series of races from 5k – half marathon every winter/ spring, or check out the MEC race series that runs year-long.

So you have been a five-day-a-week runner for ever, and now as you get older want to still run but afraid your fitness level will decrease. That isn’t the case if you cross-train. Substituting a run with a bike ride or a swim is an excellent way of maintaining your fitness. You will still get a good cardio workout without the excess strain on your body that too much running can cause. Cross-training is also a great way to help injury prevention.

F I T NESS

The Galloping Goose and Lochside Trails are perfect for cycling and if you like to ride in a group look out for the number of non-competitive rides available this year. MEC’s Century Ride is popular, and this year they are offering two rides, in May (with a choice of a 50K and 100K ride) and October (60K and 100K). MEC’s philosophy is simple: “We want to be able to offer everyone easy access to events that otherwise people wouldn’t do,” says Caitlin Brown, MEC Event Coordinator. Their ‘meet-up’ rides and runs are a great no-fuss option and available to anyone who just want to drop-in. They also offer clinics for those that do need that extra motivation.

Many of us head to the pool when we get injured, but why wait for that dreadful moment? Depending on your weight and the intensity of your

swim you can burn many calories, and you feel toned afterwards as you are using every muscle in your body. If you haven’t swum for a while, don’t dive in and do an hour straight off or you will feel very sore the next day.

Just like any activity, build up gradually. Pool running is not just for when you’re injured either – it can be a great way to get a no-impact, low-stress, cardio workout.

As we head into the warmer weather this is the perfect time to think about your fitness regime particularly if you do feel you are doing too much, or just want a change. It really is all about quality of life and getting out and enjoying a healthy lifestyle which you can do without being obsessive about it.

tips

Louise Hodgson-Jones is a media relations specialist, working with events such as the GoodLife Fitness Victoria Marathon, TC10K, and Vancouver Island Race Series. She also coordinates communications for PISE and the Pacific Cycling Centre, and writes for IMPACT Magazine and Canadian Running. www.corsafit.com @LouiseHodgsonJo Photo Credit: Swimming photo-Instagram @amotorina, Cycling photo- Instagram @lizzieizzzie.

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

21

The Tradition of Mysore: Ashtanga Yoga with an

Individualized Teaching Approach Ashtanga is one of the most traditional styles of yoga and the original vinyasa system. It is the foundation of the western vinyasa, power and flow styles. Unfortunately, with these westernized versions, students lose the personal attention that makes traditional Ashtanga Yoga so effective in creating positive change in people's lives.

Ashtanga Yoga was passed down from the father of modern yoga T. Krishnamacharya to Sri K. Pattabhi Jois, who began to teach students from the West. The teaching style he used became known as "Mysore," named after the city in India where Pattabhi Jois lived and taught.

Mysore closely resembles the oneon-one teacher/student relationship that Pattabhi Jois shared with Krishnamacharya. In a Mysore "class", students receive individualized instruction within a group setting.

Led by Arielle Nash, this tradition has been carried on at Ashtanga Yoga Victoria since 2009.

Teaching Mysore style Ashtanga requires years of consistent personal practice and continuous learning from specialized sources. All of Ashtanga Yoga Victoria’s teachers commit to a daily practice and only those who have studied in Mysore India, are allowed to teach Mysore classes.

As we developed this article, Arielle was on her annual study trip to Mysore at K. Pattabhi Jois Ashtanga Yoga Institute (KPJAYI) with R. Sharath Jois. Sharath is Pattabhi Jois’ grandson, Arielle's direct teacher and the current world authority in Ashtanga. In her correspondence to us she writes;

22

AlmostFreeMagazine.com | SPRING 2016

“…I come here to be a student, to learn more about the practice and myself. It can be intense. It is always a positive experience and a blessing to spend time with Sharath. His dedication to his duty as a teacher and holder of the lineage is unsurpassed. His devotion is something you can’t help but respect and admire...”

In the Mysore classes, students come at a time convenient for them, and a teacher guides each with individual instruction. If the student is new or does not remember the sequence, the teacher will show them. Eventually, students practice a sequence from memory. As the student learns the practice, the teacher assists by adjusting postures and progressing the student when necessary.

The Primary Series (the first series of six in Ashtanga Vinyasa) is known as "therapy" or "cleansing" yoga for its ability to help re-align both body and mind. As Arielle points out, many people initially come to the practice as a form of fitness and soon discover something much more. On the surface, it may appear to be only physically centered, but on a deeper level, this style of yoga practice emphasizes selfimprovement and focus.

A testimonial from one of Ashtanga Yoga Victoria’s students; “Ashtanga is a powerful, flowing, and transformative yoga...It doesn't matter how strong or flexible you might be.

Teachers make gentle adjustments to help you refine and deepen your poses based on your particular body and level. It’s through these physical adjustments from a qualified teacher that you learn to feel the opening/

deepening of each pose gradually and safely. I'm very grateful to my teachers for their incredible patience and insight…

I know that there is an intellectual hurdle to overcome when trying to decide on a yoga lineage and studio.

You should give Ashtanga Yoga a try.”

Ashtanga’s physical benefits follow with what one would expect from any well-balanced regular physical exercise routine - improved stamina and endurance, strength and flexibility, as well as a decrease in bodily pain. Beyond that, on a physiological level, the linking of breath with specific movements works to flush oxygen-rich blood through the organs, thus "cleaning" the body.

Also, heat is generated from within, rather than externally, causing toxins to exit the body through our sweat and elimination. Finally, the nervous system is trained to better enable us to handle daily stresses and allow emotional healing.

Yes, this practice is challenging. But working through difficult postures is one of the ways the internal growth happens. Practice gives students the opportunity to become aware of their behaviors and patterns and make affirming choices. Arielle says, “The Ashtanga practice is a tool we use to get to the real work of yoga - self-inquiry and transformation.”

However, like any positive change, it requires consistency, which is why students are encouraged to practice at least three times a week.

For more information about Ashtanga Yoga Victoria see the yoga map on page 25 and visit their website http://ashtanga-yoga-victoria.com/

YO G A DI RECTO RY

Breathe, Move, Sweat, Repeat Ashtanga Yoga Victoria in Market Square offers traditional Mysore Style, Ashtanga Vinyasa led classes and Restorative Yoga for Beginners to Advanced.

Hidden Health Benefits of Ashtanga Yoga: • Heal the body from the inside out • Emotional Healing, trauma release and stress management • Detoxification of organs through improved circulation • Improved cardiovascular function • Improved digestion • Decrease body pain • Heal Injuries

The Experience of Mysore Style: • Flexible start times (No rigid class time) • Work at your own pace • Individual Instruction Conveniently located through the Johnson St. Gate of Market Square (above Wannawaffel)

Schedule: Mysore (Open Practice)

H

• Mon-Thurs 6a-9:30 • Mon-Thurs 4p-7 • Sun 8:30a-11 Led classes, noon and evenings

Ashtanga Yoga Victoria

Your First Class FREE

560 Johnson Street, #203 Market Square, Victoria (250) 590-4115 | ashtanga-yoga-victoria.com

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

23

YO G A DIRECTORY

GREATER VICTORIA

YOGA DIRECTORY 1

Downtown

Ashtanga Yoga Victoria

3

Co ok St

B ay St

Your First Class FREE

1

Johnso

Read more about Ashtanga Yoga Victoria and the convenience of Mysore on our Article and Ad on pages 22-23.

n St

Fo rt S t

4

203 - 560 Johnson St. Victoria | 250.532.0282 ashtangayogavictoria.com

pregnancy

yoga

w it h

Hel ga Beer

Call for more information or to register

pregnancy

yoga

pregnancy

In 1996 Helga Beer started the first-ever Prenatal Yoga in Victoria. The yoga classes w i t h H e lg a Be e r and workshops provide an opportunity to develop a greater vitality and awareness of your body, now a home for two, as well as preparing you for a good birth experience.

yoga

with

2

H e lg a Be e r

We are a vibrant and bustling community with work experience opportunities for youth and volunteer positions for all ages.

Y Y Y www.helgabeeryoga.com 202-1600 Bay St. | 250.370.0464 oga provides an opportunity to develop greater vitality and awareness of your body, now a home for two, as well as deepening your relationship with your baby.

oga provides an opportunity to develop greater vitality and awareness of your body, now a home for two, as well as deepening your relationship with your baby.

oga provides an opportunity to develop greater vitality and awareness of your body, now a home for two, as well as deepening your relationship with your baby.

You will learn:

You will learn:

You will learn:

Gentle postures—release tension of the lower back and tight muscles, ease the pelvis and perineum, deepen the awareness of your body

Gentle postures—release tension of the lower back and tight muscles, ease the pelvis and perineum, deepen the awareness of your body

Gentle postures—release tension of the lower back and tight muscles, ease the pelvis and perineum, deepen the awareness of your body

Relaxation—gain calm and confidence

Relaxation—gain calm and confidence in preparation for labour and childbirth

Relaxation—gain calm and confidence in preparation for labour and childbirth Breath work—bring clarity and equanimity to the mind and emotions and ease the birth process, thus increasing the joy of giving birth Involvement of partners—couples workshop to practice together: breath work, toning, massage, positions for birthing

Offering Yoga Therapy & Tai Chi in our NEW Healing space!

in preparation for pain, labour and childbirth • Resolve injuries, Breath work—bring clarity and equanimity tension & revitalize your to the mind and emotions and ease the birth process, thus increasing the joy of health giving birth Involvement of partners—couples workshop • Drop-in group classes & to practice together: breath work, toning, massage, positions for birthing private sessions available

Breath work—bring clarity and equanimity to the mind and emotions and ease the birth process, thus increasing the joy of giving birth

3

Never been?

Join us for a month of unlimited yoga at $40, it might change your life.

Involvement of partners—couples workshop to practice together: breath work, toning, massage, positions for birthing

• Email info@fiercestudio.ca & redeem your ONE WEEK FREE PASS!

www.fierceheartyoga.com 5-770 Bay St. | 250.590.5065

24

4 Voted best in the city, Moksha Hot Yoga is passionate about making yoga accessible to all, especially the people who say they can't touch their toes!

AlmostFreeMagazine.com | SPRING 2016

mokshayogavictoria.com | 1088 Fort St. | 250.385.9642

She lbou rne St

Shakespeare St

6

Saanich

6

NEW: $39 FOUNDCITY Intro Month*

McK enzie Ave

2

d ir R cla Sin



YO G A DI RECTO RY

Bay St

7

Ca db or oB ay

YOGA

Includes mat and towel service!

t sS bb Ho

Rd

hot • power • yin • flow

YOGA FOR EVERYBODY

Welcome all new and returning students!

Fairfield

* One time offer limited to one per client.

Moss St

250-590-3467

May St

Near UVic and Camosun

www.foundcity.yoga

5



 

5

7

No matter what your level of fitness or flexibility is ...

Yoga and Acupuncture on a sliding scale you decide what you pay!

• Acupuncture $20-$40 • Yoga $10-$20 • With over 35 classes/week, we welcome all ages and abilities • Nestled in Fairfield, we are close to the ocean and Cook Street Village.

... we have a place for you!

www.hemma.com 1274 May St @Moss | 250.294.0434

Breathe, Move, Sweat, Repeat

NEW to Yew Tree Yoga?

Try our 1-week unlimited yoga pass for $20 STUDENTS with valid student ID are eligible for 25% off all drop-in classes and 5 or 10 class yoga passes.

All ages & abilities welcomed. Yoga classes for beginners and experienced practitioners.

Unique to Yew Tree Yoga: one-on-one and group sessions with a registered physiotherapist. Specializing in clinical yoga for individuals living with injury or illness.

Covered under most extended medical plans.

Whether you are an accomplished athlete or simply looking to improve your health, we have a class for you.

3840 Cadboro Bay Rd. | 778.433.9202 | yewtreeyoga.com Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

25

flavours of vancouver island At Spinnakers Spirit Merchants James Bay enjoy the selection of over 300 craft beer choices! Open daily 9 am - 11 pm!

Here is May's schedule of beer and wine events at the James Bay Location. Call us to register at 250.590.3515: Sunday May 1 Beers from the Top of the Island 3-6 Saturday May 7 Feature Winery: Bench 1775 12-3 Sunday May 8 Feature Brewery: Bomber 3-6 Saturday May 14 Wine Cocktails 3-6 Sunday May 15 Radlers: The biking beers 3-6 Saturday May 21 Merridale Cider; our happy place 3-6 Sunday May 22 Home is where Spinnakers is 3-6 Saturday May 28 Everyone Loves Pinot Gris 3-6 Sunday May 29 Hefs of Summer 3-6

NOW AVAILABLE

W

HEN THE FATEFUL INTERPLAY OF HEFEWEIZEN YEAST AND NORTH AMERICAN HOPS BEAR FRUIT, THIS IS THEIR LOVE CHILD. BANANA, GUAVA, PASSION FRUIT AND CITRUS; WHERE DO THE ESTERS STOP AND THE HOPS START? IMPOSSIBLE TO SAY.

CHEERS! 102-450 Hillside Ave. Victoria BC driftwoodbeer.com I 250.590.3555

Red Arrow Brewery The Best Things in Life Are Meant to Be Shared!

Featuring year-around hits like Sweet Leaf IPA, Kustom Kolsch, Midnite Umber Ale, Heritage River Hefeweizen, and PiggyPale Ale; as well as adventurous limited releases - Invasion of the Blackberry Lager, Hop Shop Imperial IPA, Chocolate Cherry Porter, Idle Hands Oaked Orange Ale, and their Threesome Hemp-Hibiscus-Honey brew.

Available in the tasting room and retail store open: Tuesday-Thursday 11am - 6pm Friday 11am - 8pm Monday, Saturday & Sunday 11am - 5pm 5255 Chaster Rd., Duncan BC / 250.597.0037

26

AlmostFreeMagazine.com | SPRING 2016

Westshore's 1st craft brewery located at the site of the historic Loghouse Pub. Opened October 30, 2015 and soon to become Axe & Barrel Barbecue Brewhouse. Stop by their tasting room and rent a keg for your next party.

2323 Millstream Rd., Langford BC / info@axeandbarrel.com 778.433.6746 / 250.474.1989

flavours of vancouver island MAY 28

PARTICIPATING CHEFS Nicholas Nutting Wolf in the Fog, Tofino James Walt Araxi, Whistler Stephan Drolet Camilles, Victoria Robert Clarke The Fish Counter, Vancouver Robert Belcham Campagnolo, Vancouver One more island Chef TBA

Some of British Columbia’s best chefs will prepare six different courses in a culinary competition at Shawnigan Lake School’s magnificent Marion Hall Featuring musical entertainment by Juno & Grammy-nominated Cuban artist Adonis Puentes Cash bar, silent auction & other fundraising efforts

Come in for our wide selection of

HOMEMADE FUDGE! at Whippletree Junction.

Puzzles. Mohair Socks.

Sheepskin Slippers.

Fair Trade Sweaters.

Cards. Pottery. Salt Lamps and more.

Beaver House Fudge www.beaverhousefudge.com 250 748 6647

$75 per person per ticket Event details and ticket purchase please visit www.culinarywar.com

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

27

flavours of vancouver island

Bo r e l la A New York Style Pasta Kitchen has arrived in the Westshore!

Borella Italian Kitchen WINE WEDNESDAYS 25% off bottles of wine HAPPY HOUR 3–5 pm Monday thru Friday $4 glasses of house red and white $5.25 pints of Draught SUNDAY NIGHT JAZZ 8–10 pm

NOW

2345 Millstream Rd | Phone: 250-590-1119 | Borella Italian Kitchen is participating in this issues "Dine Around the World in 80 Days" Contest See page 2 for details

JOIN US TODAY!

28

AlmostFreeMagazine.com | SPRING 2016

OPEN!

flavours of vancouver island A Simple Salad To Make You Smile: -1+ Cups Radicchio (or other greens) -1/8 Cup Fine Sliced Onions (per cup of greens) -2 Tbsp Divino Wine Vinegar (white or red) -2 Tbsp Extra Virgin Olive Oil -Cracked Pepper & Salt (as desired)

A Local Treasure: Busnardo Vineyard's Wine Vinegar & The Health Benefits Enjoyed ~ Available at Divino Estate Winery A coveted story shared by Busnardo Vineyard & Divino Estate Winery goes back to 1968 when they established one of the first vineyards in the Okanagan, prior to helping pioneer the island industry when moving here in the 1990's. Patriarch of the business, Joe Busnardo, with a knack for business and agriculture also loved to grow all sorts of vegetables and fruit on top of grapes for the wine, and became very good at making wine vinegars. As the story goes, Joe still had some original "Mother of Vinegar" from Italy, the fermenting bacteria culture to make vinegar. While occupied with other chores on the farm, his sons offered help with some yard and building clean up. Upon reconvening in the evening, Joe looked around for it (his "Mother"), to discover his sons accidentally threw it away. Echoes through the valley were heard, "you killed my mother" and to this day the family still howls about the story. Fortunately, Italian friends of Joe's still had some original "Mother" they lovingly shared so Joe could continue the tradition.

In Canada for 62 years this upcoming July and working hard every day since, it's worth the trip up to the family estate vineyard and winery to say hi to Joe.

The Healing Power of Wine Vinegar It may be one of those condiments pushed to the back of the pantry, and not so glamorous. Today, we're telling you to bring it out, celebrate it, and allow it to help protect you against heart disease and cancer, and even help you age more slowly!

-Used for centuries as a cure-all, now the benefits are proven scientifically -Look younger: it's full of anti-aging antioxidants -It is flavanoid-rich and can help lower your cholesterol levels, lessening the risk of heart attacks, strokes, and high blood pressure -Vinegar can be a substitute for salt - a low sodium / low fat diet is important for a healthy heart as we get older.

Buy 2 White Wine Vinegars, Get 3rd FREE! (Regular $8 each / Expires June 20, 2016)

The History & Tradition of Wine Vinegar It starts with the "Mother of Vinegar" the fermenting bacteria culture necessary to produce vinegar. The use of vinegar to flavour food is centuries old, and has been used as a medicine, a corrosive agent, and a preservative. Made and used for thousands of years, traces of it has been found in Egyptian urns from 3000 BC. During the Renaissance Era, France grew the vinegar industry and began to flavour vinegars by infusion. Since the Middle Ages or earlier, Italy started producing its vinegars. The transformation of wine or fruit juice to vinegar is a chemical process in which ehtyl alcohol undergoes partial oxidation that results in the formation of acetalehyde. The third stage, the acetalehyde is converted to acedic acid.

Busnardo Vineyard & Divino Estate Winery 1500 Freeman Rd, Cobble Hill, BC 250.743.2311 www.divinowine.ca

BOGO Wine Deals Also Available!

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

29

Spotlight on

WHIPPLETREE JUNCTION 4705 Trans Canada Hwy, Duncan

A Local Artisan Skincare & Cosmetics Maker Meets World-Class Natural Technology Research, development and small batch fresh cosmetics created in a modern boutique in the heart of the Cowichan Valley is a departure from the belief that our cosmetics need to be made in a factory overseas to be world class.

Founded in 2011, Christine developed her line of natural, technologically advanced skin care and cosmetics originally conceived by the love of nature and passion for the environment. A career in horticulture helped to nurture the idea of creating a skin care and cosmetics line, first for her own needs and eventually branching out to friends and family, and finally producing a full retail product offering.

Customer feedback and involvement regarding products and colours helped in the development of the line which includes a comprehensive mineral makeup line, and organic skin care formulated to the needs of aging skin. A favourite aspect of formulating products is in the natural anti-aging skin care technologies which do not include the use of toxins and harmful synthetic chemicals or procedures. Using Stem Cells sourced from renewable plant materials in a sustainable and ecological process without genetic modifications or solvents and organically derived Peptides that target the same wrinkle formation mechanisms as Botox® by relaxing facial tension provide unparalleled efficacy

without the use of harmful substances.

Christine emphasizes the 3 “E's” in creating world class luxurious skin care products and developing a fiercely loyal clientele; the products must be EFFECTIVE, they must provide a luxury EXPERIENCE and you need to include common sense EDUCATION to help customers make the right choices.

The next time you're in the Whippletree Junction area of Cowichan Valley, stop by to say hello and test the products. You will be pleasantly surprised to see what a local artisan determined to exceed the expectations of clients in an industry dominated by mega-huge cosmetic giants has achieved!

Other incredible businesses to visit at Whippletree Junction Come in for our wide selection of

HOMEMADE FUDGE! at Whippletree Junction.

Puzzles. Mohair Socks.

Sheepskin Slippers.

Fair Trade Sweaters.

Cards. Pottery. Salt Lamps and more.

The BBQ Menu Is Coming Up Stay Tuned!

BOSCH KITCHEN CENTRE Whippletree Junction, Cowichan Bay BC (778) 422-3310 @scoopsnaturalfoods

Beaver House Fudge www.beaverhousefudge.com 250 748 6647

Creations from Over 50 Local Artisans Showing in Store & So Many Art Supplies for Your Creative Needs!

Check out our NEW website May 1st!

Mother’s Day Cards IN STORE NOW Each Handcrafted & Unique

Unit O, 4705 TransCanada Hwy, Duncan BC WHIPPLE TREE JUNCTION, 250-746-5588 @LocalTreasures

30

AlmostFreeMagazine.com | SPRING 2016

• Residential & Commercial Moving • The Best Service for The Best Price!

• Call Us About Our Mid-Month Special!

250-418-1747

- No Travelling Time Before or After Local Moves -

veryone who works for Done Right Moving is courteous, conscientious, and respectful to ALL customers, building owners, managers, and neighbours.

We take pride in our reputation of having professional, reliable, and experienced movers who are happy to work hard and do a good job.

Seniors receive a special rate and service.

We are fully insured and WorkSafe approved.

Our guarantee is honesty: we are only human and if mistakes are made, such as damage, we take full responsibility to make it right.

Our goal is to provide a stress-free moving experience for the good people of Victoria, and get the job Done Right.

Tyler Jackson, Owner/Operator smoothmoves250@gmail.com

$20 OFF

Find us on

Your Move with Coupon

2014 TORCH AWARD FINALISTS

See PAGE pages 38 40 for ourOFFER offers SEE 45 &FOR OUR

Service

www.donerightmoving.ca 47 VANCOUVER ISLAND’S AFFORDABLE LIFESTYLES MAGAZINE | AlmostFreeMagazine.com Vancouver Island’s FREE coupon and affordable living magazine | AlmostFreeMagazine.com

31

CO MMUNITY

culture

Beside the Fountain

BY JENNY HAINSWORTH AULD

A long time ago in the nineteen eighties, at the end of the decade, a young woman lay on her belly in the short grass of the Vancouver Art Gallery lawn. It was a Saturday in spring, unseasonably hot.

“I like your hat,” said a young man's voice.

She looked up dreamily. Still thinking about Dr. Aziz and wondering what was happening in the caves. The book was becoming strange.

“Oh.” She touched the crown of the hat and sat up.

“Thanks.”

“Would you mind if I sat down? If I'm not interrupting –” She noticed that he had a warm smile. Merry eyes. In fact, she had seen him before.

“No, sit down.” She patted the grass. “You're a juggler...I saw you busking the other night. You were doing torches.”

He grinned. “Yes.” “Scary.”

“Oh, it's not as scary as it looks.”

“I can juggle too. I learned in grade four. My whole class did.”

His eyes widened. “Really!”

“Yes. Our regular PE teacher was really sick that year, so all the normal teachers had to do their own gym classes.

My teacher was this skinny nerd who couldn't do any sports. All he could do was juggle, so he taught all of us to juggle. We even toured around to other schools and performed for them. I can only do a few tricks though, I'm not that good. My name's Julie, by the way.”

“Christopher. That's so cool. About your class doing that.”

“Here in the hundred acre wood, where Christopher Robin plays” Julie sang.

He groaned laughingly. “Don't. Anyway if I'm Christopher Robin, you're Pooh.”

“No way, I'm Kanga. Or maybe Tigger, but he's a bit much.”

“All that bouncing.”

“Exactly. It's reckless.”

32

AlmostFreeMagazine.com | SPRING 2016

They laughed.

The next day, Julie and Christopher met again at the gallery fountain and went for a walk, all the way to Granville Island.

Under the bridge, Christopher gently reached for Julie's hand, and she clasped it.

“That's where I work,” Julie said, pointing.

“The Arts Club? Really?”

“Yeah. I'm just an usher. It's fun though. I get to see a lot of plays. And music.”

“What was your favourite?”

“Ain't Misbehavin' is on now. It's really good. Sybil Thrasher's voice is so amazing. And Lovena Fox does this solo, 'Willow Weep for Me' – I want to pass out, it's so beautiful. Denis Simpson is in it too. He's so funny.”

“From Polka Dot Door?”

Julie giggled. “Yeah! He's so nice too. So nice to all the staff, even the ushers. He talks to us every night, just hangs out in the lobby whenever he's not on stage.”

Christopher looked hard at her face for a moment.

“What?” Julie said.

“Nothing.” Christopher said. “It's just – I'm moving away.”

“Oh. Where?”

“New Haven. Connecticut.” He looked at the ground.

“What the – that's so far away.”

CO M M U NI T Y

“I know. It sucks – I mean, I was looking forward to it. My uncle and aunt live there. I grew up here in Vancouver but I'm actually American. I can stay with them and work for my uncle for a bit until I get on my feet. But I just found you. So now it's going to be hard to leave.”

She was quiet. “Yeah.”

They sat on a bench and looked at the water. The sun was setting now in a gold and rose-coloured sky. It was getting colder, and shops were closing. Christopher held Julie close and kissed her head.

“Okay,” he said. “I'm leaving in two weeks. Lets make it as good as we can. Just the best two weeks ever. And then maybe you can visit me in New Haven? I can show you Yale University. We can even go down to New York – it's pretty close.

Relatively speaking.”

“Okay.” She didn't say anything else.

She just watched the lights of the cars on

SierraSil with Curcumin: The Natural Approach to Joint Pain

Whether you’re a weekend warrior, an occasional gardener or someone with mild to chronic joint pain and stiffness, SierraSil®, a pure, natural mineral complex, has been clinically shown to reduce joint pain and inflammation. By supporting gentle detoxification, this supplement makes everyday life a whole lot easier.

With numerous research studies conducted throughout the years, many individuals including athletes, professionals and those dealing with joint pain, have benefited from SierraSil. Within 14 days of supplementation, they have been living life to the fullest with less pain and more mobility.

SierraSil offers four products: Joint Formula 14 and Joint Formula Active to calm inflammation and detoxify the body to ease joint pain, Topical Spray for instant relief of joints and muscle aches, and Leaps and Bounds for your dog.

Joint Formula 14 SierraSil Joint Formula 14™ contains SierraSil, a patented, 100% naturallyoccurring hydrothermal mineral composite containing a wide array of macro and trace minerals including silicon, calcium, potassium, magnesium, iron, manganese, copper, zinc, and co-occurring minerals.

SierraSil is sourced from a remote mineral deposit in the pristine Sierra Mountains of the western United States.

Unlike other joint supplements, SierraSil targets the root cause of joint and muscles

the bridge, the lights of the boats gliding by, the strung-up lights of the Arts Club patio swaying in the evening breeze, the distant lights of the opposite shore. The first stars appearing. She thought about New York. She only knew it from Paul Simon songs and episodes of Taxi. What was it really like?

culture

such a long time she thought she had missed the stop.

At last, there he was. Standing alone outside the little bus station late at night, smiling his welcoming smile. Stamping his feet to keep warm. The street lamp's eerie glow glanced off his fair hair. She dropped her bag and ran to him.

Voices leaking from a sad cafe Smiling faces try to understand I saw a shadow touch a shadow's hand On Bleecker Street

Jenny Hainsworth Auld is a BC-born painter and writer living in Victoria.

Find her art and stories on her Facebook page: "Jenny Hainsworth Auld Fine Art."

She did visit him, that October. She used part of her student loan to buy the ticket. Her first flight, not counting a trip to Calgary when she was eight. Hell with it, I miss him, she thought, in the middle of Art History, and soon after ended up at La Guardia, blinking and amazed.

Nervous. It was already dark. She went out to the curbside to catch the Connecticut Limousine, which turned out to be just a bus. The trip north to New Haven took

aches while reducing cartilage breakdown.

With strong detoxifying properties, SierraSil helps remove toxins from the body and flush them through the digestive system, while being easy on the stomach. The synergistic effect of the unique properties of SierraSil results in significant relief of discomfort associated with physical activity, aging, and some health conditions such as osteoarthritis.

These include joint and muscle pain, stiffness, particularly delayed onset stiffness (the day after a heavy workout), and acid reflux.

The anti-inflammatory effects of SierraSil are clinically proven to reduce symptoms of osteoarthritis related to inflammation.

Research studies suggests that SierraSil has a more systemic anti-inflammatory effect that may extend to other areas of the body and consequent efficacy in reducing other sources of inflammation. Many people experience results within 14 days and find it extremely effective long term, making it part of their daily health regimen.

The benefits of SierraSil Calms inflammation Detoxifies the body Eases joint and muscle aches Reduces cartilage breakdown 100% vegetarian and vegan GMO free, gluten free BC Kosher certified Suitable for most dietary types, including diabetics and celiac sensitivities Joint Formula Active Joint Formula Active is a blend of Meriva® curcumin and a lower dose of SierraSil

mineral complex. Meriva curcumin is a good source of antioxidants, which provides numerous health benefits including joint health support and assistance with maintaining the body’s normal inflammatory response.

Topical Spray Are you looking for instant relief on minor aches and pains? SierraSil’s Topical Spray includes 7 of the world’s finest pain reducing ingredients, including camphor oil (white), eucalyptus oil, aloe vera oil, peppermint oil, rosemary oil, lemon oil, orange oil, as well as the SierraSil minerals. The spray contains no preservatives, synthetics, additives or fillers.

“We chose to try SierraSil after trying many other pain relief products, supplements and treatments for hip pain.

After a year of trying different products, we tried the SierraSil Pain Relief Spray. It worked immediately and an added bonus is that it is an all-natural product.” – SierraSil Customer. Two to four sprays of SierraSil Topical Spray to the affected area will increase blood flow to help reduce pain receptors, promote healing activity and relieve muscles soreness and joint pain. The Topical Spray can be used during massage, physiotherapy sessions or added to a running bath, capturing pain and tensions of the entire body.

Don’t let the pain or stiffness stop you from doing what you love most. For more information, visit www.SierraSil.com.

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

33

MO NEY

cents

THE HEALTH OF

Your Grocery Bill & You

BY JEN PATERSON & SAIRA WATERS Co-Founders of Dollar Divas

The price of food is increasing every day and it is becoming harder and harder to eat healthy without going broke. Here are a few tricks we use to keep our grocery bills low and our bodies healthy.

Use Lentils or Beans Meat is one of the most expensive items in your shopping cart. Help stretch it a little further by supplementing with lentils or beans which can be bought in bulk for a fraction of the cost. For example, if your recipe calls for 1 pound of ground beef, use ½ a pound of ground beef and 1 cup of uncooked lentils.

Become a Storage Expert Nothing wastes money more than throwing away food that has gone off.

Understanding the lifetime of fruits and veggies will make sure that you don’t waste your resources. For example, lettuce needs to be consumed within a few days of bringing it home but carrots will last much longer in your crisper. Knowing how long things will last is only half the battle though, understanding how to store food is also critical. For example, never store potatoes in the plastic bag that you brought them home in, this traps in moisture and can cause mold to form.

34

Learn to Love Your Freezer Do you have a freezer that you never use? Freezers are a fabulous way to cut your grocery bill. When you make a meal that freezes well like chili or spaghetti sauce, double your recipe and freeze the leftovers. This can be a great money saver and time saver.

It might cost you a little bit more up front but your cost per meal will drop dramatically. You can also use your freezer to save things that are about to go off. Do you have some banana’s that are looking a little suspect? Pop them in the freezer and they will make wonderful banana bread or muffins when you have some time.

Don’t Get Fooled by Grocery Store Tricks The companies that own grocery stores employ a fleet of psychologists to trick you into spending more money.

They use everything from very specific lighting to a particular way of stocking the shelves to guide you to more

expensive items. Here is how to beat them at their own game. First, stick to the outside of the store. This is where the staple items are like produce, meat and bread are kept. The closer you get to the center of the store the more processed and expensive items get. Second, pick items that are above or below eye level.

Grocery stores hide the cheaper items to encourage you to purchase the more expensive ones. Third, most people believe when a store has a sale that offers, “buy 3 for only $6.00” they have to buy 3 to get that price. However, you can buy only 1 and still enjoy the same savings. Finally, never ever shop when you are hungry.

Be Careful of Bulk Items and Costco Buying large quantities of food may seem like a good idea but if you end up throwing most of it away the savings evaporate. Start with items that don’t go bad like toilet paper or shampoo and items that take a long time to go bad like canned or frozen foods. If you find that you are using a lot of a particular

M O NEY

item, then try it once and see if you use it up. As a rule of thumb, unless you are feeding a small army of teenage boys steer clear of produce at places like this.

Keeping food costs low while maintaining healthy eating takes a bit of practice and some planning but there are lots of ways to make sure that you are not over spending to feed your family. Even if you only incorporate one or two of these tips, you can slash your food budget without sacrificing your health. ck.

Jen Paterson, Financial Expert & Saira Waters, REALTOR® with Royal LePage, teamed up to create Dollar Divas, the Meetup group for women who want to be financially independent! To learn more about Dollar Divas, check out www.dollardivas.org or find us on Facebook.

cents

Lifetime Friendships Lifetime Friendships Lifetime Supports Lifetime Supports Lifetime Networks.

Lifetime Networks. lifetimenetworks.org lifetimenetworks.org

You’re invited to our

Congratulations Country Grocer Congratulations Country Grocer 13th Annual for winning this year's for winning this year's Gala Dinner & Auction National Philanthropy Award National Philanthropy Award May 2016 at The Union Club for13th, Corporate Responsibility! for Corporate Responsibility!

Reception: 6:00pm | Dinner: 7:00pm Tickets: $80/person Appetizers, Dinner, Wine, Entertainment, and Auction Ticket Information at info@Lnv.ca or call 250-477-4112 For Sponsorship Opportunities call or email Carlene at 250-477-4112 | carlene@Lnv.ca.

Money Sense with Murphy Wall-Beds & Custom Cabinetry BEDROOMS

CLOSETS

OFFICES

KIDS ROOMS

SEWING ROOMS

CUSTOM CABINETS

Money Sense – Saves Space - which: 1. Saves Building cost - i.e. a smaller home means less roofing, flooring, and general building costs.

2. Saves Maintenance & Cleaning costs – smaller foot print to care for on a regular basis.

You’ll feel like family.

You’ll feel like family.

You’ll feel like family.

Apple Pie

with disabilities and their families.

We provide friendship and support We provide friendship and support services so that all people can live rich services so that all people can live rich and rewarding lives in our community and rewarding lives in our community – safely and with friends that care.

– safely and with friends that care.

"It was an honour to be nominated by "ItLifetime was an honour befamily. nominated You’llto feel and like Networks the Island by Prostate Lifetime Networks and the Island Prostate Centre and then to be recognized for giving Centre then to be recognized giving back and to our community.

It was afor great back to our It was a great feeling forcommunity. us being part of the evening feeling us being of the evening You’ll feel like family. wherefor there were part so many people doing where there were so many people such great work to help those doing such great work to help those who are in need." who are in need." ~Peter Cavin, Director, ~Peter Cavin, Director, Country Grocer Country Grocer We Info create opportunities for people with disabilities and at lifetimenetworks.org or call 250.477.4112 their families.

We provide friendshipand support services Info at lifetimenetworks.org or call 250.477.4112 so that all people can live rich and rewarding lives in our community – safely and with friends that care.

3. Saves on Utilities – electricity, gas etc. – one room can be 2 or 3 rooms in one!

4. Saves Stress – allows organization in multifunctional room.

5. Saves Local Economy – supports Murphy WallBeds & Custom Cabinetry – serving Vancouver Island for more than 25 years!

Vancouver Island’s

Thank you Sponsors!

Without you the night wouldn’t We create opportunities for people We create opportunities for people be the same! with disabilities and their families.

ONLY AUTHORIZED

MURPHY WALL BED DEALER

Unit C – 3075 Douglas St. Victoria, BC | 250.744.2195 | 1.800.670.5505 murphybeds-victoria.com

Info at lifetimenetworks.org or call 250.477.4112

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

35

ARTS &

enter tainment

HOW TO STAY IN OUR 'HAPPY PLACE' LESSONS FROM NORA IN ESCAPE FROM HAPPINESS Mental health and wellness seems to be a topical and pervasive theme in the theatre and media today. In the last year alone in Victoria, we’ve seen an Intrepid Theatre Fringe festival show about a lovable psychiatric patient who believes he is the reincarnation of Egyptian King Ramses II in Icarus Dancing, a play by Joan MacLeod at the Belfry that explored a young man’s depression and how the mentally ill is treated by the police, and now Langham Court’s fifth play of their season humorously explores a dysfunctional family, and all their emotional problems in George F. Walker’s Escape From Happiness, slated to open in late April.

It will be interesting to see how the the theme of happiness and mental wellness is dealt with by Director Wendy Merk, who directs this dark comedy.

Langham Court is one of the oldest and most established of the community theatres here in Victoria, and audiences there have come to expect at a minimum to be entertained, if not moved and stirred to deeper emotions and provoking thoughts while attending the theatre. At least that’s what we can hope for as theatre artists.

Lately, attempting to appeal to a different generation, Langham has included at least a couple edgier, alternative theatre shows in its yearly program. Keeping busy with six shows a year, their spring show Escape from Happiness is the latest in a series of dark comedies by the prolific and popular Canadian playwright who grew up in the East End working class district of Toronto.

The prequel to Escape From Happiness, titled Better Living, was also directed by Merk at Langham Court Theatre in 2011.

As Merk explains, she is keeping some elements from the previous Langham production in this current show, such as similar set designs by set designer Don Keith and three of the actors from the previous production will return to reprise their roles.

36

AlmostFreeMagazine.com | SPRING 2016

The play is set inside the family’s kitchen, in a poor working class neighborhood in Toronto, and is about this dysfunctional family full of criminals and delinquents, and the tea-loving mother, Nora, who maintains her cock-eyed optimism throughout all the drama that ensues. The Director explains, “Pretty much everybody in the play is emotionally ill or has issues.” There are rage issues, abandonment issues, all kinds of fears and paranoia such as a fear of growing up, people who are narcissistic and have problems accepting responsibility. There are inefficient or confused cops, and criminals making threats. One of the three daughters sees a therapist. All three daughters have some kind of emotional baggage. But through it all, Nora, the family’s Matriarch remains in her ‘happy place’, she retains a positive outlook on life.

So, can we take lessons from Nora on how to stay in our happy place?

What is the secret to finding happiness?

Throughout the show, audiences can expect Nora to give various characters little “pep talks”. Her lessons may prove to us to be little nuggets of wisdom, or perhaps absurdity. It all depends on what audiences take away from the show. Merk says the fact that this play mixes humor into what could be seen as darker issues, is “just the kind of funny, odd humor that really appeals to Canadians.” Merk, who also had a hand in choosing to bring this work onto the Langham stage, is pleased to include a Canadian play in the mix.

She first encountered George F. Walker’s work in the early 90’s, when she attended the premiere production of Escape From Happiness at the Factory Theatre in Toronto.

About Langham’s production, “I think it’s going to be a really enjoyable show,” Merk says. Audiences are bound to laugh at the satirical, ridiculous situations the characters face. And laughter is often the best lesson of all on how we can stay happy. According to The Laugher Online University’s research, “Individuals who laugh easily and frequently have better self-esteem and a much more positive outlook on life in general.” There is even a link on their website to a project called Laughter Wellness, which incorporates play and laughter into therapy.

Another great reason to come laugh and play with us- and stay in your happy place this season!

EVENTS CALENDAR 1) Cadence presents: 4 Men, 4 Microphones, No Instruments With their stunning display of musicality created entirely with their own voices, the Juno Award nominated and Toronto based a cappella quartet Cadence will present their first ever concert performance in Victoria on Sunday April 24th. Cadence has been wowing audiences across the country and around the world for over 20 years in sold out jazz clubs, concert halls, and music festivals.

A R TS &

enter tainment

recall the great clowns of silent film and the golden age of cartoons. Guaranteed to elicit laughs, gasps, and cheers from children and grownups alike. Part of Intrepid Theatre's Uno Fest. Ages 5+ Saturday May 21, 8pm McPherson Playhouse Tickets: intrepidtehatre.com or call RMTS Box Office: 250-386-6121 6) Lifetime Networks 13th Annual Gala DInner & Auction Appetizers, Dinner, Wine, Entertainment &Auction. May 13th at the Union Club. Reception at 6:00pm, Dinner at 7:00pm. Tickets $80 per person.

Ticket Information at info@Lnv.ca or call 250-477-4112.

For Sponsorship Opportunities call or email Carlene at 250477-4112 and at carlene@Lnv.ca

Cadence presents: 4 Men, 4 Microphones, No Instruments

The ensemble features Victoria born and raised Lucas Marchand a graduate of Vic High and UVic who will be remembered as a stalwart with the Vic High R & B Band, the Midnights, and UVic's Chamber Singers, as well as the winner of Victoria Idol in 2004.

The performance, a treat for all ages, will be held at St Aidan's United Church, 3703 Saint Aidan’s Street, and begins at 3 pm with doors opening at 2:30. Tickets are available through Eventbrite (cadencelivevictoria.eventbtite.ca/) or at the door. www.cadence-unplugged.com

7) Almost Free Magazine's 2nd Annual Charity Golf (and Foot Golf) Tournament June 30, 2016; 3pm Shotgun Start. Golf: $75 Foot Golf: $50 Burger Buffet Dinner, Silent Auction & More.

Be part of a fantastic day raising money for Lifetime Networks Society, supporting people with developmental disabilities. To register, call Almost Free Magazine at (250)-419-2579 or email elissa.vaf@gmail.com.

Deena Kinarthy, Arts & Entertainment and Media Expert deena.vaf@gmail.com

2) Theatre Inconnu presents: A Lie of the Mind by Sam Shepard. May 5 - May 21 What is the nature of love? New York Drama Critics Circle Award. “A play of enormous emotional power and intellectual strength." Hollywood Reporter http://www.theatreinconnu.com 3) Langham Court Theatre- Escape from Happinness A dark comedy by George F. Walker Directed by Wendy Merk This very funny dark comedy, set in working-class Toronto tells the story of Nora, the matriarch of an eccentric, wacky family. April 20 to May 7, 2016.

Langhamtheatre.ca – 250-384-2142 4) Uno Fest Experience circus, comedy, opera, Shakespeare, dance & multimedia solo performance at Intrepid Theatre’s 19th annual Uno Fest. Uno Fest is a hotbed of experimental theatre and contemporary performance, featuring acclaimed artists, new voices, and local premieres. Tickets start at $17, and there are 12 Pay-What-You-Can performances throughout the festival.. Tickets: intrepidtheatre.com or call Ticket Rocket: 250-590-6291 5) Circus Incognitus Hilarious, sweet and elegantly simple; Adkins virtuosic circus skills and endearingly sweet everyman character Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

37

F ORT ST & DOWNTOWN AREA

shop FAB U LOU S

shop FA B ULOUS

,

.

FORT ST & D OWNTOW N A R EA

Victoria Homes

IN V I CTORI A 1

$5 OFF when you spend

Dutch Bakery

5

EVERY QUILTER’S CANDY SHOP Satin Moon Quilted Garden

$20.00 anywhere in the Diner, Bakery or Chocolate Counter.

and Diner

#

Expires May 31/16

Specializing in European Pastries, Cakes, Cookies & Chocolates – Full breakfast and lunch menus.

825 Fort Street, Victoria, BC 250-383-4023 satin-moon.com

Dutch Bakery and Diner 718 Fort Street, Victoria BC 250-385-1012 Open Monday - Saturday 7:30AM-5:30PM

3

Western Canada’s Largest collectables store

A.A.A. Stamp Coin Jewellery Inc. 809 Fort Street, Victoria, BC 250-384-1315 www.aaacoinandstamp.com

BRING WELLNESS & ELEGANCE INTO YOUR EVERYDAY!

10% OFF

ANY PURCHASE

OFFER VALID ONLY WITH COUPON. EXPIRES MAY 31, 2016

#

4

#

9

Proudly Serving Victoria for over 40 years!

10% OFF any purchase with this coupon Expires March 31, 2016

822 Fort Street, Victoria, BC 250-383-3524 victoria@flagshop.com www.flagshop.com

Colony of Vancouver Island Flag

7

$5 oFF when you spend $20.00 on breakfast or lunch (weekends only) Expires May 31/16

Warm breakfast made fresh everyday!

9

#

Specializing in wraps, souvlaki and a wide variety of vegetarian choices.

Aegean Cafe

799 Fort Street, Victoria, BC 250-381-3221 www.aegeancafe.ca @aegean-cafe Free coffee with every breakfast purchase.

Open Monday - Friday 7:30 am - 6 pm Weekends 10 am - 4 pm

WANTED IN THIS COMMUNITY Call

Elissa Bergman

at 250.419.2579

Commission Sales Associates for this Community Page & Our Other Media Platforms

* Experience Required * Competitive Commission Rate *

Join this Community-Minded, Supportive Team

38 32

AlmostFreeMagazine.com | SPRING 2016

AlmostFreeMagazine.com | WINTER 2015

250.882.4210 www.olivethesenses.com

IN THE HUDSON, 1701 DOUGLAS ST VISIT OUR ONLINE STORE

FOR T ST & DOWNTOWN AREA

shop FABU LO US

KEB

“Wellness is not a ‘medical fix’ but a way of living - a lifestyle sensitive and responsive to all the dimensions of body, mind, and spirit, an approach to life we each design to achieve our highest potential for well-being now and forever.” ~ Greg Anderson

e St Ellic

ve ide A Hills

id St Dav

Bay St Bay St

Discovery St Government St

Store St

6

Herald St

9

Vancouver St

Pembroke St

Quadra St

art St Blanch

Queens Ave Princess Ave

from around the globe, this street takes its food seriously… so come hungry! Eat, drink and be entertained as you wander from shop to shop exploring the locals street!

Fisgard St Cormorant St

1

View S

Pandora Ave

t APPROVAL REQUESTED 4

7

Vancou ver St

Gove rnme nt St

Fort St

Quadra St

Blanch art St

Yates S t

Cook S t

Pando ra Ave Dougla s St

Johnso n St

Fabulous Fort St in Victoria From the ocean right on up to the castle …Fort Street is truly Victoria's main street. Peppered with unique and one of a kind shops, boutiques, eateries & restaurants, this street is a treat for Bay Ba y St t all the senses. Not only isSthis street home to some of the city's oldest and most established businesses, it is quickly

Cook S t

Government St

St John

x

Any correction to the ad5must be requested by the customer48 within HOURS following the reception

Fort St

of this approval request in order to meet losing the c dates,which vary from one issue to anothe r.

Court

t St APPROVAL REQUESTED For

3

Any correction to the ad must be requested by the customer48 within HOURS following the reception of this approval request in order to meet losing the c dates,which vary from one issue to anothe r.

neyCHANGES St ARE MADETOTHISPLEASE PLEASE NOTE: YOURADWILLRUN “AS IS” UNLESS PROOF , SO PLEASE THERUN “AS IS” UNLESS CHANGES NOTE: YOURCHECK ADWILL ARE MADETO THIS PROOF, SO PLEASE CHECKTHE FOLLOWING CLOSE LY...

OFFER(S) EXPI RY DATE ALL WRITTEN COPY NAME/ADDRESS/PHONE FOLLOWING CLOSEL Y...

OFFER(S) EXPIR Y DATE ALL WRITTEN COPY NAME/ADDRESS/PHONE CoTo Thank You For Using Direct Response Media Group Advertising Promote Your Business. urt neThank y St You For Using Direct Response Media Group Advertising To Promote Your Business .

Local: 416-321-9900 Toll Free: 1-855-321-9903 Fax: 416-321-0098 Web: www.drmg .com Toll Free: 1-855-321-9903 Fax: 416-321-0098 Web: www.drmg.com Local : 416-321-9900

DOCKET: 99582

REP CODE: CWI

TRIM: 8.25” X 5.25”

SAFE: 8” X 5”

DATE: JUL 28/15 MAILING: VIC8 DOCKET: 99582 REP CODE: CWI PRODUCTION AR TIST: W.T. BLEED: 8.5” X 5.5” TRIM: 8.25” XREV: 5.25” SAFE: 8” X 5” 1

DATE: JUL 28/15

MAILING: VIC8 PRODUCTION AR TIST: W.T. REV: 1

PROUDLY SPONSORED IN PART BY: BLEED: 8.5” X 5.5”

Interested in participating in an issue?

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

VANCOUVER ISLAND’S AFFORDABLE LIFESTYLES MAGAZINE

| AlmostFreeMagazine.com

39

33

shop COOK ST VILLAGE & FAIRFIELD Island Milled Flour

shop COOK ST VI LLAG E shop CO O K ST V I LLAGE &O FAIRFIELD shop CO CO OKK ST ST VVILLAG shop I LLAG shopEECO O & FAIRFIELD

& FA

p

Cook Street Village Food Court 1109 McKenzie St, just off Cook, BETWEEN OSCAR & OXFORD

1267 Fairfield Road, Victoria, BC 778-433-2412 www.cottagebakery.ca

FAIRFIELD && FAI R FI ELD

9095

Gluten-Free & Vegetarian Options

Housemade Soups, Salads and Sandwiches made fresh daily

shop VILLAGE & & FAIRFIELD FAIRFIELD shop COOK COOK ST ST VILLAGE shop COOK FAIRFIELD

21

Fresh Community Baked Bread Made with Your Book Shop

76

Eat Healthy & Eat Fresh Gluten-Free & Vegetarian Options

Island Milled Flour

Fairfield Book Shop Housemade Soups, Salads and Sandwiches 247 Cook made freshStreet, daily Victoria, BC 250-386-9095 fairfieldbookshop@shaw.ca 1267 Fairfield Road, Victoria, BC

vice

Cook Street Village Food Court 1109 McKenzie St, just off Cook, BETWEEN OSCAR & OXFORD

778-433-2412 www.cottagebakery.ca

2015

1151 2

n

Fresh BakedBread BreadMade Madewith with Fresh Baked Fresh Baked Bread Made Fresh Baked Bread Made with Island MilledFlour Flour Island Milled Island Milled Flour Island Milled Flour

76 7

Eat Healthy & Eat Fresh Gluten-Free & Vegetarian Options

Your Community Book Shop Housemade Soups, Saladsand and Sandwiches Housemade Soups, Salads Sandwiches Housemade Soups, Salads and Sandwiches Housemade Soups, Salads and Sandwiches --made fresh daily made fresh daily made fresh daily made fresh daily

Cook Street Village Food Court 1109 McKenzie St, just off Cook, BETWEEN OSCAR & OXFORD

Fairfield Book Shop 1267 Fairfield Road, Victoria, BC 247 Cook Street, Victoria, BCBC 250-386-9095 1267 Fairfield Road, Victoria, BC 1267 Fairfield Road, Victoria, 1267 Fairfield Road, Victoria, 778-433-2412 www.cottagebakery.ca fairfieldbookshop@shaw.ca 778-433-2412 www.cottagebakery.ca 778-433-2412 778-433-2412 www.cottagebakery.ca Big Wheel Burger 341 Cook Street www.cottagebakery.ca Cook Street Village

FREE haircut

with first time colour service

Some restrictions apply. Expires Dec 20, 2015 www.bigwheelburger.com

825

G

Move ge 45)

headstart full-service salon 313 Cook St, Victoria, BCShop Your Community Book My Sister’s Closet 250-384-5523 5-1516 Fairfield Rd, Fairfield Plaza, Victoria, BC Fairfield Book Shop 250-598-2421 247 Cook Street, Victoria, BC 250-386-9095 www.headstartdc.com

My Sister’s Closet

7

FREE haircut

Mon to Sat 10am – 5:30pm Sun Noon – 4pm fairfieldbookshop@shaw.ca

Big Wheel Burger 341 Cook Street Cook Street Village

If you have items to consign, please call for appointment.

47

with first time colour service

www.bigwheelburger.com

Some restrictions apply. Expires Dec 20, 2015

5

ry

headstart full-service salon DONE RIGHT WANTED INMOVING THIS COMMUNITY 313 Cook St, Victoria, BC

8

250-384-5523 Commission Sales Associates

$20 OFF Your Move www.headstartdc.com FREE haircut with Coupon (see page 45) * with first time colour service 2 5 0 - 4Supportive 1 8 - 1 Team 747 Join this Community-Minded,

N

Call Elissa Bergman at 250.419.2579

for this Community Page & Our Other Media Platforms

38

ooks

headstart full-service salon 313 Complimentary Cook St, Victoria, BC LIVE MUSIC Thursday Nights 250-384-5523 MINUTE 6pm-9pm20 & Nightly Specials www.headstartdc.com INTRODUCTION

DONE RIGHT MOVING $20 OFF

Ross Bay Pub Your Move with Coupon (see page 45) 7-1516 Fairfield Road, Victoria, BC20, EXPIRES December 2015 250.370.1152 Open Daily 11 AM - 11 PM

l.com

2 5 0 - 4 Caterina 1 8 -Alberti 1 7 is4 7 also the co-authour of

g.ca

DONE RIGHT MOVING Complimentary Interested in participating 20$20 MINUTE OFF INTRODUCTION in an issue?

Roadmap to Success.

Available at Russell Books on Fort street.

PHONE: 250-812-9370 Your Move

www.bigwheelburger.com Lifetime Networks. www.bigwheelburger.com www.bigwheelburger.com www.bigwheelburger.com lifetimenetworks.org

8

WANTED IN THIS COMMUNITY

My Sister’s Closet My Sister’s Congratulations Country GrocerSales Associates Commission Call Closet 250.419.2579 for winning this year's Elissa Bergman

at

Mon to Sat 10am – 5:30pmCommission Sun Noon – 4pm Required Rate * Big Wheel Burger 341 Cook Street Cook Street Village * Experience * Competitive

88

VANCOUVER ISLAN My Sister’s IN Closet THIS COMMUNITY My Sister’sWANTED LIVE MUSIC Thursday Nights 6pm-9pm & Nightly Specials Lifetime Friend Closet Commission Sales Associates

Call Elissa Bergman

2 5www.crossovercoaching.ca 0 - 4 1The 8 -upcoming 1747 EXPIRES December 20, 2015

30

AlmostFreeMagazine.com

VIAF_magazine_Oct2015_r6.indd 30

Caterina Alberti is www.crossovercoaching.ca Contact: also the co-authour of 250-419-2579 orSuccess. email Roadmap to Available at Russell Books elissa.vaf@gmail.com AlmostFreeMagazine.com | FALL 2015 on Fort street.

Business Vision Development

30

PHONE: 250-812-9370 VIAF_magazine_Oct2015_r6.indd 30

Business Vision Development

30 40

EMAIL: crossovercoaching@gmail.com

www.crossovercoaching.ca

AlmostFreeMagazine.com | FALL 2015 AlmostFreeMagazine.com | SPRING 2016

5-1516 Fairfield Rd, Fairfield Plaza, Victoria, BC 250-598-2421 Ross Pub Mon Bay to Sat 10am – 5:30pm Sun Noon – 4pm for this Community Page & Our Other Media Platforms 7-1516 Fairfield Victoria, BCcall for appointment.

If you have itemsRoad, to consign, please Experience Required Commission Rate * 250.370.1152 Open Daily 11 AM - 11 PM * * Competitive

Join this Community-Minded, Supportive Team

Caterina Alberti is

also the co-authour issue is all aboutof Roadmap to Success. | FALL 2015 Complimentary Available at RussellFun, Books Summertime Fort street.

20onMINUTE INTRODUCTION Experiences, PHONE: 250-812-9370 EXPIRES December 20, 2015 EMAIL: crossovercoaching@gmail.com and Exploration!

5-1516 Fairfield Rd, Fairfield Plaza, Victoria, BC

250-598-2421 for this Community Page & Our Other Media Platforms

If you have items to consign, please call for appointment.

National Philanthropy Award Join thiswww.bigwheelburger.com Community-Minded, Supportive Team for Corporate Responsibility!

with Coupon (see page 45) EMAIL: crossovercoaching@gmail.com 2015-10-06 10:39 AM at 250.419.2579

Business Vision Development

My Sister’s Closet 5-1516 Fairfield Rd, Fairfield Plaza, Victoria, BC 250-598-2421 Mon to Sat 10am – 5:30pm Sun Noon – 4pm

Lifetime Friendships Big Wheel Burger 341 Cook Street Cook Street Village If you have items to consign, please call for appointment.

Big Wheel Burger 341 Cook Street Cook Street Village Big Wheel Burger 341 Street Cook Street Village Big Wheel Burger 341 Cook Street CookCook Street Village Lifetime Supports

Experience Required * Competitive Commission Rate *

Some restrictions apply. Expires Dec 20, 2015

ur of cess.

My Sister’s Closet

8

Lifetime Friendships WANTED IN THIS COMMUNITY Lifetime Supports LIVE MUSIC Thursday Nights Lifetime Networks.

Congratulations Commission Sales Associates

Lifetime Supp Lifetime Netw

lifetimenetw

Country G at 250.419.2579 Ross Bay lifetimenetworks.org Pub 10:39 AM for winning 2015-10-06 this* year's * * Road, Victoria, BC 7-1516 Fairfield 250.370.1152 Open Daily 11 AM -Philanthropy 11 PM National Aw Join this Community-Minded, Supportive Team Info at lifetimenetworks.org or call 250.477.4112 We create opportunities for people for Corporate Responsibil 8 Congratulations Country Grocer with disabilities and their families.

Call Elissa Bergman

6pm-9pm & Nightly Specials

for this Community Page & Our Other Media Platforms Experience Required

Competitive Commission Rate

We provide friendship and support LIVE MUSIC Thursday Nights WANTED IN& Nightly THIS COMMUNITY 6pm-9pm Specials services so that all people can live rich Ross Bay Pub and rewarding lives in our community Commission Sales Associates Call Elissa Bergman 7-1516 Fairfield Road, Victoria, for this Community Page & Our OtherBC Media Platforms 2015-10-06 – safely and with friends that care. at 250.419.2579

for winning this year's National Philanthropy Award * * for Corporate Responsibility!

Join this Community-Minded, Supportive Team "It was an honour to be nominated by

250.370.1152 Open Daily 11 AM - 11 PM Competitive Commission Rate

Experience Required

Lifetime Networks and the Island Prostate Centre and then to be recognized for giving back to our community. It was a great feeling for us being part of the evening

*

10:39 AM

ST VIL L AGE & FAIR F IEL D

shop COOK

Richard son St

Collinson St

“Yoga is at the core of my health and wellness routine; even if it’s only for 10 to 15 minutes I find it helps me to re-center and to focus as well as improve my overall core strength.” ~ Miranda Kerr

2

Cornwa ll St

St Charles St

Brooke St

Oxford S t

eld irfi Fa

Oliphant Ave

McKenzie St

St Charles St

5

Stannard Ave

6

Rd

Coo k St

10

low ur Th

Sutlej S t

Hamley St

Arnolld Ave

Oscar St 7

Richard son St Kipling S t

Penderg ast St

Carnsew St

e St Earl

Lillian St St Lillian

Rd

Moss St

St

Fai rfie ld Rd 1

Durban St

Hilda St Linden A ve

South G ate

Cook St

Pakingto n St

Moss St

Richard son St

Chapman St

3

8

d eld R Fairfi

ve Ave dA ood inewoo Pinewood P Pin Pi

May St

W llingto n Ave Welle ing

Olive St

Moss St

Howe St

Eberts St

Faithful S t

Joseph S t

Leonard St

Cook St & Fairfield in Victoria One could say the most impressive aspect about this densely populated hub in Victoria would be its sense of community. Locals become regular patrons and truly support their own, whether the bakery, food markets, book store, restaurants, watering to accomplish all of your shopping in this area adorned with beautiful older homes and tall lush trees.

St by h s Bu

Rd

PROUDLY SPONSORED IN PARTalBY: las

10

Da Dllaas llaRs d Rd

George George St St

D

#104-240 COOK D ST, VICTORIA, BCST , #104-240 COOK ENTER ON SUTLEJ VIC TORIA, BC ENTER ON SUTLEJ

(778) 433-4490 (778) 433-4490 @thenextvictoria @thene xt victoria

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

41

31

HEAD

shop GORDON

FA F FAV

shop GORDON HEAD shop GORDON HEAD

pub fare and late night pub fare and late night & CADBORO BAY pub fare and late night

Have you tried our Have you tried our classic Louisiana Have you triedLouisiana our classic chicken club? classic chicken Louisianaclub?

Served for the past When you presentchicken this club? coupon Served for the past 21 years and counting (Mention at time of booking) Served for theand pastcounting 21 years One coupon per customer, not to be combined with 21 years and counting

4

1

$5 OFF ANY SERVICE

!

any other offer. Expires June 31st, 2016

Haircuts for girls & boys, nail painting, ear piercing, 1550 CEDAR HILL CROSS RD. VICTORIA 250.472.0047 partiesBC & girl-time packages.

1550 CEDAR HILL CROSS RD. theme VICTORIA BC 250.472.0047 2345 1550 CEDAR HILL CROSS RD. VICTORIA BC 250.472.0047

3655 Shelbourne Street, Victoria BC 250-590-5568 www.lizzyleeandme.com

2

5

!

Bring this ad Bring this ad in to Maude’s Bring this ad inenter to Maude’s to inand to Maude’s and enter to win a $50 Gift and enter to win a $50 Gift Certificate win a $50 Gift Certificate Certificate

N O M AT T E R W H AT Y O U R L E V E L OF FITNESS OR FLEXIBILITY IS W E H AV E A P L A C E F O R Y O U !

3 8 4 0 C A D B O R O B AY RD, VICTORIA, BC 778.433.9202 www. yewt reeyoga. c om

Lifetime Friendships Lifetime Supports Lifetime Networks.

3

Have you tried our classic Louisiana lifetimenetworks.org

Chicken Club? Served for the past 21 years and counting...

A non-traditional triple-decker club with a Cajun Congratulations Country Grocer chicken breast and cream cheese. for winning this year's (250) 472-0047 1550 Cedar Hill Cross Rd, Victoria National Philanthropy Award www.1550srestaurant.com for Corporate Responsibility!

3810 SHELBOURNE ST. VICTORIA BC 3810 ST.VICTORIA VICTORIA 3810SHELBOURNE SHELBOURNE ST. BC BC

6

250.721.2337 250.721.2337 250.721.2337

1765

!

ONEONE COMPLIMENTARY COMPLIMENTARY PET NAIL TRIM

PET NAIL TRIM

(Expiry May 31, 2016)

(Expiry May 31, 2016)

3838a Cadboro Bay Rd. Victoria BC I www.pawspace.ca I 778.265 PAWS (7297)

3838a Cadboro Bay Rd. Victoria B.C. | www.pawspace.ca | 778.265.PAWS(7297)

Interested in participating spirit OF THE ISLAND spirit OF ISLAND spirit OFTHE THE inISLAND an issue?

THE THE THE

Lifetime Friendships Lifetime Supports Lifetime Networks.

Congratulations

Lifetime Friendships Lifetime Supports Lifetime Networks.

LON GWOOD BRE W PU B The & RE S T AU RA Nissue T is all LONGWOOD BREW PUB & REupcoming STAURANT LON GWOOD BRE WTuPrUB RE NT 250 -72 9-82 25 | 5775 n er&Ro a STAURA d , N a n aimo lifetimenetworks.org 250-729-8225 | 5775 Turner Road, Nanaimo

about Fun, 250- 7298 225 | o5775 Turner www. lo n g wo d b r ewpu b .c Summertime oRo m ad, N an ai mo www. longwoodbrewpub.com www. lo ng wo o db rewpub .c o m Experiences,

and Exploration!

Country Grocer for winning this year'sContact: lifetimenetworks.org 2016 6 6 AlmostFreeMagazine.com AlmostFreeMagazine.com | | FEBRUARY/MARCH FEBRUARY/MARCH 2016 AlmostFreeMagazine.com | FEBRUARY/MARCH 2016 6 250-419-2579 or email National Philanthropy Award elissa.vaf@gmail.com Info at lifetimenetworks.org or call 250.477.4112 We create opportunities for people for Corporate Responsibility!

Country Grocer withCongratulations disabilities and their families.

42

We provide friendship and support AlmostFreeMagazine.com | SPRING 2016 services so that all people can live rich and rewarding lives in our community

for winning this year's

104-

shop GORDON HEAD

“Individuals will achieve healthier lifestyles when prevention and wellness programs are accessible and available in their workplace, through their health provider, and in their communities.” ~Rob Wittman Feltham Rd.

rd o

nH

ea

dR

d.

Larchwood Dr.

er ty Rd .

Go

. l Rd

Shelbourne St.

il ar H Ced

nn

iol aR d.

tu

br d.

Rd .

Ha

lR

Si

nc

lai

rR d.

University of Victoria

3

sR d.

ro

Gil

Midgard Ave.

bu

Ga

Mc

Mortimer St.

Gordon Head Rd.

Shelbourne St.

Cedar H ill Rd.

5

Ar

Fi

McKenzie Ave.

McKenzie Ave.

6

2

1 5

4

Cedar Hill X Rd.

Ced ar

Hill

Ca

db

or oB

ay Rd .

XR

d.

PROUDLY SPONSORED IN PART BY: 5

Spring Health Renewal Goal #1 Local Healthy Choices from Pepper’s Foods

Vancouver Island’s FREE coupon and affordable living magazine

| AlmostFreeMagazine.com

43

shop LANGFORD

103–797 Goldstream Avenue (at Peatt Road), Langford www.bajarosis.com OPEN 7 DAYS A WEEK

Manicure-Pedicure Combo

FOR

shop DOWNTOW N

2

Family Owned and Operated. Kid Friendly.

2

NAILS, ESTHETICS & WELLNESS CENTRE

101-2843 Peatt Road 250.474.1401 www.rejuvenationsvictoria.ca

10

#

113-735 Goldstream Ave. 250-391-4047 www.threegringoscafe.com

Expires Dec 20/2015

L A N GRejuvenations FORD

Ditch the Workout! Join the Party!

You and a friend TWO 5-class passes HOLIDAY one price PACKAGES & MONTHLY SPECIALS ONLINE

Fresh, Fast and Delicious CALI-MEX CUISINE

$59

DINE IN OR TAKE OUT Call ahead

and have your orderDelicious ready for pick up!

Fresh, Fast and CALI-MEX CUISINE

$25 Chip Repair

Family Owned and Operated. Kid Friendly.

Jason Leslie

Toll Free: 1.877.553.9601

DINE IN ORjleslie@remax.net TAKE OUT Call ahead Email:

PERSONAL REAL ESTATE CORPORATION

and have your order ready for pick up!

11 11

WANTED IN THIS COMMUNITY Call Elissa Bergman at 250.419.2579 Jason Leslie

PERSONAL REAL ESTATE CORPORATION

#

Leslie A Smart 113-735Jason Goldstream Ave. Choice Your trusted advisor for residential marketing and 250-391-4047 professional representation of buyers and sellers www.threegringoscafe.com jasonleslie.com office: 250.478.9600

Best Price in the the city: up to 63% cheaper… all year

Jason Leslie A Smart Choice Your trusted advisorSales for residential marketing and Commission Associates

!

$84

professional representation of buyers and sellers for this Community Page & Our Other Media Platforms

*

jasonleslie.com office: 250.478.9600 Experience Required Competitive Commission Rate

* Toll Free: 1.877.553.9601 Email: jleslie@remax.net

*

ONE$10 COMPLIMENTARY NAIL TRIM OFF ANY IN-STORE PRODUCT

Join this Community-Minded, Supportive Team

6

Van Isle Auto Glass 108-721 Station Ave, Langford, BC 250-474-5551 www.vanisleautoglass.com

when you present thisTRIM coupon in-store or a FREE PET NAIL (value $10)

6

EXPIRES BONUS - bring in your furry friend andDECEMBER ask us for 20, your2015 FREE pet treat while shopping!

20/16 Your pets sourceExpires forJune health and happiness

751 Goldstream Ave, Langford, BC 250-590-4460 751 Goldstream Ave, Langford, BC 250-590-4460

www.islandpetsource.com www.islandpetsource.com 36

7

!

AlmostFreeMagazine.com | FALL 2015 QUALITY USED BOOKS

VIAF_magazine_Oct2015_r6.indd 36

Expires May 31, 2016 Fiction/War/Western/Antiquest & Collectables, and more

FAMILY OWNED & OPERATED

8

106 - 721 Station Avenue, Victoria, BC 250-478-0914 www.dragonflybooks.ca

12

FREE

Specialty Coffee with any Meal (Limit one per person.

Expires May 31, 2016)

dagwoods café 662 Goldstream Ave, Victoria, BC • Phone: (250) 590-4342

44

2015-10-06 10:40 AM

Fiction/Self Help/Health & Diet/Cook Books/Literture Children’s/Science

AlmostFreeMagazine.com | SPRING 2016

Poncho, purveyor of fine coffee

• Serving Drumroaster Coffee and Pure Matcha Tea • Breakfast and Lunch Famous breakfast sandwiches • FREE Refills on Regular Coffee

Follow Poncho Online to Learn When the Patio will Serve Tapas & Cold Beverages!

755 Goldstream Ave, Victoria, BC Phone:(778) 430-5510 www.facebook.com/Ponchos-Coffee-House

Sca fe R d

shop L A NGF OR D

Ave

Clau de R d

Pea tt R d

Stra thm ore Rd

“My own path towards wellness has been a long and dynamic one. It’s taught me that healing from the inside out takes timePeand rcy Pl Gol there can be great dvalue in various sources of guidance.” ~Carre Otis stre am

Pea tt R d

Jac obs on R d

Jac klin Rd

Hoc kley Ave

1A

Dan broo k Av e

Bry nM aur Rd

11

Pea tt R d

Oro no Ave

2 12

6

8

14

nue n Ave Statio

Mea ford Ave nue Phip ps A ven ue

Jac klin Rd 13

Mas sie D r

7

10

Vete rans Mem o r ial P arkw ay

Downtown Langford in Victoria Quickly becoming a central hub in the Western Communities, downtown Langford is quickly expanding where downtown Victoria businesses find their second location in the bustle of these streets. If you haven’t poked around Goldstream Avenue and area, you’re overdue. The ample free parking and densely situated shops make it an easy trip to discover ALL types of shopping. Go ahead and explore, eat, and be entertained!

Langford Parkway

Golds tream Ave

Veterans Memoria l Parkway

Kno tty Pine Rd

1A

Lan gfor d Pa rkw ay

PROUDLY SPONSORED IN PART BY:

Interested in participating in an issue?

Vancouver Island’s FREE coupon and affordable living magazine | AlmostFreeMagazine.com VANCOUVER ISLAND’S AFFORDABLE LIFESTYLES MAGAZINE | AlmostFreeMagazine.com

37

45

shop O LD TOW N DUN C A N shop shopOOLD LDTOWN TOWNDDUUNCAN NCAN

shop D UNC AN shop OOLLDD TOWN TOW N D DU N C A N U for all your needs Unique Affordable Fashions Unique Fashions Casual to Dressy for allAffordable your needs for all your needs Casual to Dressy Casual to Dressy

11

Prudence Natural Beauty & Fashion

Prudence Prudence

55

Unique Affordable Affordable Fashions Fashions Unique for all your needs for all your needs Casual to to Dressy Dressy Casual

✄

Online Store NOW Open!

All Natural Natural Skincare All Skincare We carry Pure Anada and Cosmetics! and NaturalCosmetics!

Skincare,

Elate Clean 155Cosmetics Craig St. St. 155 Craig and Natural Fashions.

Downtown Duncan

Downtown Duncan

Bring in this Coupon for $10 off

147 Craig Craig St. St. Duncan, Duncan, BC BC 250-597-1415 250-597-1415 147

866

See you soon!

✄

Exp. May 31, 2016.

One coupon per customer.

www.prudencenaturalbeauty.ca • 155 Craig St, Duncan • 250-597-1188

22

“What Mother Mother Nature Nature “What has Created… has Created…

We Perfect” Perfect” We

Your choice for Thai Food and Your Thai FoodValley! and greatchoice prices for in Cowichan great prices in Cowichan Valley!

DINE IN / TAKE OUT, LICENSED DINE IN / TAKE OUT, LICENSED

Phad Thai, 270 Trans Canada Hwy, Duncan, BC Phad Thai, 270 Trans Canada Hwy, Duncan, BC 250-597-3222 pheapponn@yahoo.ca 250-597-3222 pheapponn@yahoo.ca www.phadthaiduncan.com www.phadthaiduncan.com

33

77

www.raysantiques.com

Where friends friends meet meet friends meet friends friends Where AND NOW WE ARE ONLINE

250-510-8204 250-510-8204

✁

imagine. communicate.

create.

Unique Gifts Gifts at... at...

Unique

Impeccable Jewellery Jewellery Impeccable 211 Craig Street 211 Craig Street In the “City Square” In the “City Square” Duncan Duncan

Your first orka hour FREE! graphiks Watch for for our our new new and and Watch exciting items for this Season! exciting items for this Season!

A Gift for Every Occasion.

A Gift for Every Occasion.

Since 1997 Khaya Home Decor & Gifts Khaya Home Decor & Gifts 107 Kenneth Street, Duncan, BC T 250.743.5655 107 Kenneth Street, Duncan, BC 250-746-6640 www.khayahomedecor.com C 250.514.8860 250-746-6640 www.khayahomedecor.com

logo design • web design • branding • print collateral

88

orkagraphiks.com

PUZZLE EMPORIUM

PUZZLE EMPORIUM Interested in participating in an issue?

The largest selection of The largest selection of 1000 piece puzzles in the 1000 piece puzzles in the Cowichan Valley Cowichan Valley

158 Craig Street, Duncan, BC 158 Craig Street, Duncan, BC 250-748-5545 250-748-5545

44 Check out our wide range of locally crafted Check outand ourLimited wide range of locally crafted jewellery Edition Kimonos from jewellery Limited Editionand Kimonos from SCOTCH &and MAPLE Designed Manufactured SCOTCH & MAPLE DesignedIsland and Manufactured on our very own Vancouver on our very own Vancouver Island

150 Craig St. Duncan, BC 150 Craig St. Duncan, BC 778-455-2120 www.archerandarrow.ca 778-455-2120 www.archerandarrow.ca FOLLOW US ON FOLLOW US ON

WANTED IN IN THIS THIS COMMUNITY COMMUNITY WANTED Call Elissa Bergman Call Elissa Bergman at 250.419.2579 at 250.419.2579

Commission Sales Associates Commission Sales Associates

for this Community Page & Our Other Media Platforms for this Community Page & Our Other Media Platforms Experience Required * Competitive Commission Rate * * Experience Required * Competitive Commission Rate * *

Join this this Community-Minded, Community-Minded, Supportive Supportive Team Team Join

40 4640 40

AlmostFreeMagazine.com | FALL 2015 AlmostFreeMagazine.com | FALL 2015 2016 AlmostFreeMagazine.com | SPRING

AlmostFreeMagazine.com | WINTER 2015

The upcoming issue is all about Summertime Fun, Karunamata -- meaning meaning “Compassion “Compassion Mother” Karunamata Mother” -is a global, cultural movement. We aim to help people is a global, cultural movement. We aim Experiences, to help people achieve insurmountable goals in health, well-being, achieve insurmountable goals in health, well-being, and Launching Exploration! self-awareness, and humanitarian work. first, self-awareness, and humanitarian work. Launching first, on Vancouver Island in December 2015, enjoy the on Vancouver Island in December 2015, enjoy the Contact: suspense and posts on our Facebook at suspense and posts on250-419-2579 our Facebook ator email www.facebook.com/karunamata. www.facebook.com/karunamata. elissa.vaf@gmail.com

shop O L D TOWN D UN CA N

York Rd

2 St

n St Dunca

3 St

Jubilee St

3 B St

Clements St

“A great hallmark University Way of mental wellness is the ability to be in the present moment, fully and with no thoughts of 1763 Beverly Vian St being elsewhere.” ~Wayne Dyer.

James St 3 St 4 St

2 St

Whistler St

St Julian St St Julian St

Station St

Festubert St

8 4

Ypres St

1 5

Coronation Ave Brae Rd

Go ver nm ent Rd

Craig St

Kenneth St

n St Dunca

Jubilee St

Queens St

Ingram St

Festubert St

Ypres St

Evans St

Trans-Canada Highway

1 St

Alderlea St

a Ave Canad

1 St

Cowichan Secondaryl

3

Trunk Rd 2

Central Rd

ay Rd han W Cowic

Duncan Far more than a strip to bypass on the way up or down the island, if you HAVEN’T got to know downtown Duncan, your visit just became overdue. I suggest a Saturday morning and afternoon with friends to enjoy the year-round market while also taking in all the unique shops. The fabulous eateries will impress you as well as the old town Duncan charm. If travelling from the south, be sure to stop by Whippletree Junction too!

Cowichan Way Rd

PROUDLY SPONSORED IN PART BY:

START YOUR DAY OFF GREAT!

SLOTS

COME IN AND ENJOY OUR

• Sign up for a free encore card to earn free play and more.

Be eligible for encore promotions $5 free slot play when you sign up

•

@

$6.99 BREAKFAST

Comes with Complimentary Coffe Served 9:30pm - 2pm

•

250-746-6300 436 owichan C Way, Duncan www.chancesc owichan.ca VANCOUVER ISLAND’S AFFORDABLE LIFESTYLES MAGAZINE | AlmostFreeMagazine.com VANCOUVER ISLAND’S AFFORDABLE MAGAZINE | AlmostFreeMagazine.com Vancouver Island’s FREE coupon andLIFESTYLES affordable living magazine | AlmostFreeMagazine.com

47

Visit us inusthe health section Visit in the health section of Victoria's local Mother Nature’s Deli of Victoria's local Mother Nature’sMarket Market & & Deli in theinheart of Cook St.St. Village. the heart of Cook Village.

✃✃

OFF

48

available at Motherfor Nature’s & Deli. sierrasil.com the SierraMarket story sierrasil.com for the Sierra story

COUPON valid until May 31st 2016 While supplies last. PLU# 667 AlmostFreeMagazine.com | SPRING 2016 COUPON valid until May 31st 2016

While supplies last. PLU# 667

MOTHER NATURE’S MOTHER NATURE’S MARKET & Deli Be Healthy, Go MARKET & Natural Deli

Be Healthy, Go Natural

240 Cook St, Cook St Village Victoria V8VSt, 3X3 240BC Cook Cook St Village 250-590-7390 Victoria BC V8V 3X3 mothernaturesbc.ca

250-590-7390 mothernaturesbc.ca

✃

2

($2.00available coupon at forMother SierraSil Active with Curcumin Only) Nature’s Market & Deli.

✃

$ $2 0000 OFF

SierraSilJoint Joint Formula Active with curcumin SierraSil Formula Active with curcumin ($2.00 coupon for SierraSil Active with Curcumin Only)