february/march 2015 | issue 19

a trip for 2 on a CALIFORNIA CULINARY CRUISE + MORE PRIZES

IN 80 DAYS CONTESTPAGES 5-11 FOR PARTICIPATING RESTAURANTS

2 nd Annual

SEE PAGES 33-39

COWICHAN

SEE PAGES 40-41

NANAIMO & AREA

SEE PAGES 21-31

GREATER VICTORIA

Your ASTRO HOROSCOPES

PAGE 45

IN COUPON

S

COUPON AND AFFORDABLE LIFESTYLE MAGAZINE

VANCOUVER ISLANDfree MAGAZINE

SEE PAGE 2 FOR DETAILS TO

almostfreemagazine.com

Winter 2015 FEBRUARY/MARCH ISSUE 19 RECIPES FROM

around the worldPAGE 16

2 AlmostFreeMagazine.com | FEBRUARY/MARCH 2015

PRIZE details 1ST PRIZE: Trip for 2 on a California Culinary Cruise - $2600 Value2ND PRIZE:Cooking Class for 2 - $500 Value3RD PRIZE: A Culinary Basket - $100 Value

PRIZE DRAW DATE: April 25, 2015

VANCOUVER ISLAND

Proudly sponsored in part by:

IN 80 DAYS CONTEST

2 nd Annual

HOW TO participate1. Dine in 3 of the participating restaurants on pages 5-11 and over the

two regions from February 1 to April 21 to qualify for an entry into the draw. Each time you dine, fill out the entry form on the reverse of the coupon and leave it with your server (or cashier).

2. For an EXTRA ENTRY in the draw, submit reviews for the 3 or more restaurants you dine in at @VictoriaAlmostFree

3. BONUS ENTRIES: For every participating restaurant you dine in over 3, submit your entry form and you will get an additional entry in the draw.

CONTEST TERMS & CONDITIONS: This contest is exclusive to Vancouver Island. The draw date is April 25, 2015. You must be a Canadian Citizen, 19 years of age or older, and have a valid passport should you win the grand prize trip for 2 on a California Culinary Cruise. The restaurant locations are outlined on pages 5-11. The winners are determined by random draw based on successful completion of dining in at least 3 participating restaurants over the two regions.

DURATION OF contest EVERYDAY UNTIL April 21, 2015

Look on pages 5-11 for PARTICIPATING RESTAURANTS

a trip for 2 on aCALIFORNIA CULINARY CRUISE FROM

It's easy!

Vancouver Islands FREE coupon and affordable living magazine | AlmostFreeMagazine.com 3AlmostFreeMagazine.com | FEBRUARY/MARCH 2015

$100 *

Present this ad at Flight Centre Broughton Street and save up to $100* on your next cruise booking.

Flight Centre Broughton Street 1 877 321 8609 #1 Broughton Sq, 635 Broughton Street, Victoria

*Valid at Flight Centre Broughton Street. Limit 1 discount per booking. Save $100 when you book an Alaska cruise with balcony suite. Save $50 off any cruise. Not combinable with any other offer. Expires Jun 30, 2015. Please quote FCTIAF100 to redeem.

We combined our grand prize with a Trip for 2 on this California Culinary Cruise

Pacific Northwest Cruise and Culinary Highlights

16th of May 2015, 6 Nights

Join us on a exploration of the Pacific Northwest. Highlighting some of its culinary and scenic highlights flying from Victoria to San Diego, embarking on the Royal Caribbean Jewel of the Seas 6 night meander up the Coast back

home. A great taste of the cruising experience on one of the newest cruise ships, Royal Caribbean's Jewel of the Seas offers the ultimate "at sea" experience by combining speed, added comfort, casual and high end dining experiences,

sweeping ocean vistas and an exceptional staff committed to serving your every whim. Our group experience will be highlighted with a Napa dinner train adventure and San Francisco Market experience in that port of call. We hope you can join us on this experience or better yet win your way with the Almost Free dine around the world contest

right here at one of the Islands own culinary highlights.

Per Person Cost = $1295 CAD, all tax and fees included

Highlights and Inclusions

6 night Jewel of the Seas Cruise with Shipboard accommodations, ocean transportation, most meals, some beverages and most onboard entertainment

Catalina Island exploration San Francisco Food Tour Extravagant Napa Valley Wine Train

dinner experience Final Night stop in Victoria to end your

experience right here on the Island with a final dinner in your own home town, no return transportation costs required or continue for a final nights sail to Vancouver.

Extra Flights from Victoria to San Diego $260

approx. cost per person based on availability Drink packages on board Cruise Additional Excursion and some gratuities

For Bookings Contact Flight Centre at 1-877-321-8609


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RECEPTION:Warren, Kim, and their little rescue dog Roscoe will welcome you at the door and answer any service related questions you may havethey take most dental insurance plans and dont forget to ask about the Seniors 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, Laura, RDH, BDSc and Heather, RDH, BDSc will make you feel comfortable while providing outstanding individualized care.

Do you have BRACES? Air polishing is the #1 recommended treatment for braces.Do you have embarrassing stains? The most efficient and effective way to remove surface stains and plaque at or between your regular oral hygiene visits, and it is less than the price of getting your hair styled. Do you know that your mouth health is directly linked to your overall health? 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.

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AlmostFreeMagazine.com | FEBRUARY/MARCH 2015

24 Burnside Rd, VICTORIA, BC 778-430-5858 www.kukusrestaurant.com

*Dinner for 2 $18.95+Tax

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Includes: Small Butter Chicken, Small Rice, 2 Naan Bread, 4 Samosas & Galub Jamun

(Supersized for only $5 extra) 10% OFF Limit 1 per party. Expires April 21, 2015

ANY BILL

1109 McKenzie St, VICTORIA

19www.victoriaalmostfree.com Victorias FREE Coupon and Affordable Living Magazine

Two of Victorias best-kept secrets: Caribbean Villages cinnamon buns and owner James Bowens famous special spicy chicken. In the heart of Quadra Village, this cafe serves up more than just delectable buns and spicy poulet. Open Monday to Saturday, 7 am to 7 pm to meet customer demand, you will find a cornucopia of Caribbean-fused scrumptious treats and home-cooked smells as you enter the tropically themed eatery. 20 Entre Menu Items Homemade Ginger Beer Rice Dishes and Curries Oxtail Soup and Coco Bread Punches and Smoothies Espresso Coffees 14 types of Pastries and Cakes Savoury Samosas, Patties and Fritters

An innovator and creator, owner James takes pride in the uniqueness of each menu item. And like his food, James finds the distinctness of his customers. He remembers their names and circumstances, and truly cares for peoples well-being. These things combine to keep people coming back. Drop by soon and try the three new samosas: Jerk Chicken, Cajun Chicken, and Grilled Chicken.

cinnamon Sweets, Savoury eats... caribbean Style

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Caribbean-Village-CafeFind our coupon on page 19

2646 Quadra Street (look for the big yellow sign across from the Roxy Theatre)

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BuSInESS hourSMonday to Thursday: 11:30 am2:30 pm, 4:30 pm8:30 pm

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KEBaBS

Beef Seekh Kebab (Ground beef grilled on skewers) $10.95Chicken Boti Kebab (Two skewers) $10.95

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TWO CANDINE FOR

ADD A GLASS OF VANCOUVER ISLAND WINE FOR $6 (6 OZ GLASS)$49

Vancouver Islands FREE coupon and affordable living magazine | AlmostFreeMagazine.com66

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Email Address:

Skill Testing Question: (3 x 50) + 20 5 =

If I win one of the prizes, I understand my name will be announced publicly.

To Enter the Dine Around the World in 80 Days ContestYou must fill out an entry form at each of the 5 restaurants you visit over two regions.

First Name:

Last Name:

Phone Number:

Email Address:




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Vancouver Islands FREE coupon and affordable living magazine | AlmostFreeMagazine.com 7

$50 *

Present this ad at Flight Centre Westside and save up to $50* on your next booking.

Flight Centre Westside | 1 877 856 3141 #115 176 Wilson St, Victoria*Valid at Flight Centre Westside. Limit 1 discount per booking. Save $25 on roundtrip Canada and USA airfares. Save $50 on roundtrip

international airfare. Save $50 on 7 night air & hotel packages; tours and cruises 7 nights or more. Not combinable with any other offer.

Expires Dec. 31, 2013. LSMWS713

Advertisement

CRUISING Fresh squeezed at the

edge of the world BY MARK TOD

Mark Tod is a team leader at Flight Centre Broughton St. His Cruise experience was upon the Royal Caribbean's Rhapsody of the Seas in June of 2013. Contact him and his team at:

#1 Broughton Sq, 635 Broughton Street | Victoria, BC

Phone: 250-412-0140 Toll Free: 1-877-321-8609

Email: [email protected]

Travel can take you to some strange places. And there I was, fresh squeezed orange juice in hand as I looked down and saw two seals playing on some floating ice. In front of me I could see a massive glacier starting its summer melt. I was on a massive ship, forty kilometers up a fjord and halfway through my journey on a cruise of Alaska. Those seals, glaciers, and I were at a place called Endicott Arm. Located between the middle of nowhere and the north pole, I was in Alaska. To get here you simply hop on a ship in Vancouver or Seattle and travel north for a few days surrounded by whatever you want to make of your trip. The real advantage of cruising to a place like Alaska is that you get to satisfy so many different types of travel. In a single night you can smoke cigars and stargaze, you can visit clubs and pubs, hot tubs and piano bars. You can attend a napkin folding lesson at noon, have Sushi for dinner and enjoy a comedy show before heading to sleep. And in the morning you can wake up, stroll off the ship, and visit a brewery. Or hike a glacier. Or raft a river. At the end of your day you might still have just enough time for some fresh king crab before returning to your ship. Now to give warning; not all cruise ships are equal. Some will cater to children better then others. Some will suit the spring break

TRAVEL around

Conditions apply. *Valid at Flight Centre Courtenay only. Limit 1 discount per booking. Save $150 per person on any Greek vacation package which must include airfare and minimum 7 nights accommodation). Not combinable with any other offer. Expires Jun 30, 2014. Save $50 per person offer not available on charter packages. Expires Jun 30, 2014. LSMCOGR14.

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crowd whereas others best match the cigar and politics crowd. Both mainline cruise companies have deluxe partners that offer similar services but at a more refined, 'white glove' level. Also your trip can often be adjusted to your preferences. For example, many itineraries from Seattle allow you to disembark in Victoria on your return home. Whereas others are designed to add a week long trip through the Alaskan wilderness by train and plane. In terms of choosing the best cruise for you my advice is: please see your Flight Centre Travel/Cruise specialist. There are so many variables that to get you the perfect adventure we want to choose an itinerary that matches your

interests. So we can help you choose the right ship, get the right room, and have the right journey. Back to Endicott Arm: though it was a year and a half ago I still remember finishing that fresh squeezed orange juice. I was sore because I had just spent the day before hiking along a glacier so I took the elevator down to the main dining hall. Once there I was seated with a group of Texans. We spent an hour viewing the glacier and enjoying breakfast. Over the course of a single morning I made new friends, tried grits for the first time, saw a glacier, and enjoyed some fresh squeezed orange juice. A good day's holiday.

$100 *




$100 *




A rear shot of the Rhapsody of the Seas while at dock at Skagway Alaska.

Endicott Arm Photo by Alexa Tod


Delicious. No Work. Great Value.

CATERING THE SOUTH & CENTRAL ISLAND

@Plump-Plate-Catering | [email protected] | www.plumpplate.com

From a Client:Ive got a secret for you I have not cooked a meal for my family all week and I havent gone grocery shopping either

Does this make me a bad mother and wife?

No. Why?

Ive 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;

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 wont regret it.

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

ContactPlump Plate [email protected]

Have you ever wondered what it would be like to have a Personal Chef ?And how affordable it could be?

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MAKE A SMALL DONATION TO Lifetime Networks Programs to Support People with Disabilities in Victoria www.lifetimenetworks.org

FOR AN ADDITIONAL DRAW intoDine Around the World in

80 DAYS CONTEST*

102-4090 SHELBOURNE ST, VICTORIA250-477-4112 www.lifetimenetworks.org

* Must dine in first 3 restaurants before this will apply. Reference: Dine Around the World in 80 Days

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Proudly participating in the

February 1 to April 21!

www.cabin12.ca

2nd Annual

& a Good chance of Fleetwood Mac on the Record Player

Great Food, Great People

DINE WITH US for breakfast or lunch to claim your chance to

OPEN 9-3, 7 DAYS A WEEK 3111 CEDAR HILL ROAD

250-590-1500

2 EGGS, 2 STRIPSOF BACON AND 1 SLICE OF TOAST

FOR $5

3111 Cedar Rd, VICTORIA, BC 250-590-1500 www.cabin12.ca

MON-FRI, 9AM-11AM EXPIRES APR 21, 2015

a trip for 2 on aCALIFORNIA CRUISE

SEE PAGE 2 FOR DETAILS

Proudly participating in the

We Deliver Anywhere In Victoria

OPEN 7 DAYS A WEEK11:30am to Late

www.kukusrestaurant.com

Fine East Indian Cuisinefor all Occassions

Vegetarian & Non VegetarianVarieties of Indian Sweets

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24 Burnside Road West, Victoria In Victoria call 778-430-5858

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Spice Up Your Life at Kukus!

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*Dinner for 2 $18.95+Tax

*For pick up only. Cannot be combined with any other offer. No cash value. Discount not applicable towards purchase of any beverage. Present coupon for discount. Delivery extra. Expires April 21, 2015

Includes: Small Butter Chicken, Small Rice, 2 Naan Bread, 4 Samosas & Galub Jamun

(Supersized for only $5 extra)

2nd AnnualFebruary 1 to April 21!

DINE WITH US to claim your chance to a trip for 2 on aCALIFORNIA CRUISE

SEE PAGE 2 FOR DETAILS


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.

letter FROM THE EDITOR

One year I dined in Mexico, Scotland, England, France, Spain,

Egypt, Malaysia, Indonesia, Thailand, and Taiwan, and of course

Canada, all in about an 80 day period. I savoured the most satisfying

enchiladas; over-indulged in dinners of Duck and Bordeaux;

delighted in several lunches of Paella Valenciana and Cava;

discovered Malaysian Dim Sum; ate Mie Goreng for breakfast; and

found myself in disbelief over a simply spectacular Pad Thai and

Thai Seafood Souffl. Between eating and adventure, that period in

my life flew by; but will never be forgotten. I had the time of my

life, though it also earmarked an era in my life that molded who

I am today. You see, that trip ended a seven year cancer remission

and I promised myself when I first became ill that this trip was my

celebration when cured. And so it all began... I called it my Seven

is Heaven Trip: More Life to Live and to this day I devote myself

to live life, and be a good person in it helping the community, local

charities, and neighbours. Please enjoy and please participate in our

2nd Annual Dine Around the World in 80 Days Contest as outlined

on page 2 where one lucky reader will win a Trip for 2 on a California

Culinary Cruise. Its easy to play! Not to mention fun! Before further

adieu, I will mention two finals things: please join us in raising $100,000 for local charity this year by purchasing the Smart Living Annual Coupon Book available for purchase starting February 15 at www.smartlivingcouponbook.ca. Or join our first Annual Charity Golf Tournament June 26 to benefit Lifetime Networks (to learn more call me at 250.419.2579).

FEBRUARY/MARCH 2015 | ISSUE 19

@VictoriaAlmostFree @VicAlmostFreewww.almostfreemagazine PLEASE RECYCLE THIS MAGAZINE

26

Elissa Bergman, Editor

our team EDITOR & PUBLISHERElissa Bergman [email protected]

LAYOUT & DESIGNDonna Hainstock, Freelance Graphic Designer

MARKETING Louise Hodgson-Jones 250.812.2518

PHOTOGRAPHYRachel Knoop, Razzle B Photography

CONTRIBUTING WRITERSLouise Hodgson-Jones Jenny HainsworthSaira Waters Victoria Holmes Andrea Zonnis

how to contact usFor advertising opportunities in the next issue of VANCOUVER ISLAND ALMOST FREE magazine please contact Elissa at 250.419.2579 / [email protected]

2015

www.almostfreemagazine.com

Donna Hainstock,

Graphic Designer


GREATER VICTORIA

SEE PAGES 21-31

THE FEBRUARY/MARCH

ISSUEin every issue 14 LETTER FROM THE EDITOR

15 TABLE OF CONTENTS

features

2 DINE AROUND THE WORLD IN 80 DAYS CONTEST Win a trip for 2 on a California Culinary Cruise

16 FLAVOURS Recipes from Around the World

19 FITNESS TIPS Fueling Your Body for Exercise

20 HEALTH & WELLNESS A Cup Full of Self-Care

26 COMMUNITY CULTURE Gee

32 MONEY CENTS Income For Life Part 1

45 ASTRO SOUL HOROSCOPES

16 42

communities

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

EXPLORE the island

SEE PAGES 33-39

COWICHAN NANAIMO & AREA

SEE PAGES 40-41

ISLAND SPECIAL OFFERSstart here


Eat. Feed. Love.EatFeedLove.com is our way of saying thank you.

With every bottle or sample pack you purchase, Olive the Senses commits to feeding a hungry child. We contribute part of the proceeds to local and national non-profits working to end child hunger. Plus, Olive the Senses donates olive oils and vinegars to local charities, supporting our community. So as you fill your cupboards, you can know that you are helping to make a better world. Your loyal support means we can share our passion for authentic Fresh Extra Virgin Olive Oil with you, and share our passion for social change with our community and the world.

Together, we can make a difference.Together, no child needs to be hungry.

SEE PAGE 43 FOR COUPONDOWNTOWN VICTORIA/JAMES BAY

IN THE HUDSON, 1701 DOUGLAS ST, VICTORIA 250.882.4210 VISIT OUR ONLINE STORE www.olivethesenses.com

BRING WELLNESS & ELEGANCE INTO YOUR EVERYDAY!

flavours

RECIPES FROM

around the world

1 cup packed fresh basil leaves, washed and dried1 cup packed fresh baby spinach leaves, washed and dried

cup grated Pecorino Romano cheese3 cloves of garlic, peeled

cup Basil Olive Oil or fruity EVOO such as Arbequina

cup toasted pine nuts (optional)2 tsp kosher salt, or to taste

In the jar of your blender or food processor add salt, garlic, spinach, and basil followed by the cheese, nuts, and olive oil. Process on low until smooth, about 10-15 seconds, stopping the machine to scrape down the sides as necessary. Prepare your favorite type of pasta and toss the strained, hot pasta with the pesto (or use the pesto in sandwiches, in risotto, on pizza, in bruschetta, for stuffing chicken breasts) Makes about 2 cups of pesto.

spinach and basil pesto with pecorino cheese

cup Robust Extra Virgin Olive Oil 2 shallots minced2 cups chicken or vegetable stock3 cups Tomato Juice1 cups Arborio Rice

cup Sparkling white wine cup Freshly torn basil (one bunch)

reserving a few leaves for garnish1 cup Crushed Tomatoes

cup Fresh Mozzarella balls, cherry sized,

plus more for garnish

In a large pot, bring stock of choice and tomato juice to a simmer, cover and continue to simmer but not boil. In a large skillet, saut shallots in the olive oil, about 3 minutes the shallots should be soft but not golden. Add in rice and mix to coat rice evenly with olive oil, continue to stir constantly, ensuring the rice is shiny and translucent. Add in the sparkling wine, using it to deglaze the pan, and scrape up any bits of shallot that may

have been stuck. When the wine has all but evaporated, slowly start to add the broth, one scoop at a time, continuing to stir in between each addition ensuring that the rice is absorbing the broth slowly and consistently. Keep risotto on medium heat, stir constantly and slowly add broth, just when the pan is almost dry. Once of the broth has been added, and the rice is starting to look plump, taste to see if the rice is still firm if its creamy and smooth, its time to add the tomatoes, if the rice still has a bit of a crunch to it, add another scoop of broth, add the tomatoes test again, and when the rice is creamy, add the mozzarella and stir it in. Place risotto in a serving bowl, or on individual plates, sprinkle with a touch of fleur de sel, and drizzle generously with Fresh Extra Virgin Olive Oil, top with a few pieces of mozzarella and fresh basil, serve immediately and enjoy!

italian caprese style risotto


flavours

Find the Infused Olive Oil and Balsamic Vinegar products used in

the recipes at Olive the Senses

sesame noodles

500 g thin spaghetti cup smooth peanut butter,

preferably natural1 to 2 garlic cloves (to taste)

teaspoon red-pepper flakes cup soy sauce cup Serrano Honey Vinegar

2 tbsp Japanese Roasted Sesame Oil1 English cucumber, peeled, halved lengthwise, seeded and julienned2 medium carrots, peeled and

shredded/julienned

In a large pot of boiling salted water, cook pasta until al dente, according to package instructions. Drain, and transfer to a large bowl. Meanwhile, make peanut sauce: In a blender or food processor, blend peanut butter, garlic, pepper flakes, soy sauce, Serrano honey vinegar, and sesame oil until smooth. Transfer pasta to a large bowl; toss with sauce, cucumber, and carrots. Serve hot or at room temperature.

5 cloves garlic, finely minced1 tbsp tomato paste3 tbsp Lemongrass Mint White Balsamic

tbsp za'atar* (thyme or oregano based middle-eastern spice mix)

tsp smoked hot paprika cup Robust EVOO tsp kosher salt tsp cracked black pepper

1 lbs chicken thighs, cut into 1" pieces

Combine all ingredients in glass bowl and add chicken thigh pieces. Marinate for up to 2 hours. Soak wooden skewers for an hour, and then thread meat onto skewers. Grill over medium-high for 4-5 minutes per side, or alternatively, sear in frying pan 4-5 minutes per side, then finish in preheated oven. *Condiment made from dried and/or fresh herb(s), mixed with sesame seeds, dried sumac, and often salt, as well as other spices. Used in Arab cuisines, both the herb and spice mixture are popular throughout the Middle East.

shish taouk (chicken kebabs) tabbouleh

cup bulgur wheat2 tomatoes, diced (about 1 cup)2 -3 cups flat leaf parsley, stems removed1 cucumber, diced (about 1 cup)

cup fresh mint leaves, chopped tsp freshly grated lemon zest

2 tbsp Sicilian Lemon White Balsamic3 tbsp Milanese Gremolata Olive Oil

tsp coarse salt

Bring approximately 1 cups water to a boil and in a bowl, pour hot water over cracked bulgur and allow to soak for 20 minutes. In a small bowl, whisk together Milanese Gremolata Olive Oil, Sicilian Lemon White Balsamic and lemon zest together. Combine remaining ingredients in a large bowl and toss. Drain bulgur, pressing to remove as much water as possible. Dress bulgur with half of the vinaigrette and stir; add parsley mixture and remaining vinaigrette. Season to taste with more salt and refrigerate, allowing flavours to combine before serving.


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There are often misconceptions about how much you should eat and drink before, during and after exercise. How much protein should I eat and when? Is carbo-loading still the thing to do prior to an endurance event? Do I have to drink eight glasses of water a day to stay hydrated? You can listen to all the nutrition advice in the world, and read the hundreds of articles out there, but the bottom line is you need to find out what is right for you and your body type. We all need protein, carbohydrates and water but a 130Ib woman doesnt need the same as a 200Ib man. Eating small amounts of low fat protein such as chicken, turkey and eggs should be part of a daily diet. Carbs are essential as well, but in moderation the days of gorging on pasta the night before a race are gone. We have such a variety of carbohydrates now couscous and quinoa are examples so it is easy to have a great variety in your diet. The essential thing to remember is dont change up your diet radically, particularly leading up to an event. Eating and running is different from eating and cycling. Most cyclists have the luxury of being able to eat prior to a ride and fuel up during it, but runners have to be more cautious. Personally, I never ate anything three hours prior to running, for years. This can be quite challenging when my long runs were in the morning. By not eating it meant I hadnt had food for 10-12 hours. Even though I have an electrolyte

drink on long runs, my energy level was affected and I often felt tired towards the end. Replicating this habit in a race situation can be a disaster when you have specific goals in mind. So I smartened up and started experimenting with foods and found those I can eat 90 minutes before a long run. So a breakfast before a long run (and by long I mean minimum 90 minutes) for me is a yogurt drink and an organic crunchy bar. I then have a sport drink and also a pack of carbohydrate chews on the run. This might work for me but not for everyone. I know someone who sets their alarm for 4:30 am in the morning, has a peanut butter sandwich conveniently pre-made and by the bed and then goes back to sleep until its time to get up and run. Experiment until you find what works. Carrying your nutrition with you on long runs is important even if you may not feel hungry at the start, you will need it. It takes 20 minutes or so for your food to digest and get into your system so plan ahead. We have all heard the term bonking when you have hit the wall because you have run out of energy. You need to ensure that this doesnt happen by spreading out your nutrition. Staying hydrated is as important and you need to drink before you get thirsty. So do we need to drink eight glasses of water a day? That depends on our body type and weight and what other fluids you consume. Drinking too much can have an adverse effect Hyponatremia is a condition when

the blood becomes diluted from too much water. Sipping during the day and topping up your glass frequently is the best scenario mixing in an electrolyte adds flavour, and is recommended the day before an endurance event. And what about those electrolyte drinks? There are so many out there that you need to try them and see what works for you. There is a misconception that you need to take in electrolytes from the start of your exercise routine. That isnt the case. Water is quite adequate for up to an hour of exercise. More than an hour and you should have a sport drink or another source of fuel as your body needs to replenish its glycogen stores. Nutritionists recommend eating within an hour of exercising. Depending on what you have just done this may not be practical or feasible. I cant eat anything for at least an hour after I finish a long run, I just cant stomach it, so I will munch on any remaining chews I have, so at least I know that I am taking something in. With all the different types of nutrition out there you can have fun trying different brands and flavours. And when you find your magic formula, stick to it and make it part of your regular exercise routine.Louise Hodgson-Jones is a media relations specialist, working with events such as the GoodLife Fitness Victoria Marathon, TC10K, and Frontrunners 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

FITNESS tips

You are what you eat is an old clich but so true when it comes to staying fit and healthy. We all have to ensure we get the required nutrients in our body, but if you exercise this is even more important. In fact your performance depends on it. Whether you are learning to run or planning an epic bike ride what you take in and how often will determine your success.

FUELING YOUR BODY for exercise

BY LOUISE HODGSON-JONES


How often do you eat just because you are hungry? Are you eating to feed a compulsion? If compulsive eating is an issue for you there are ways of identifying your patterns and making small modifications towards healthy eating. If you eat compulsively, both regularly or occasionally, you likely already know this about yourself. To map out your habits, pay attention to where and when you eat as well as how you are feeling when you decide to eat. Monitor your thoughts and feelings before, during and after your meal or snack. Identify your triggers for example, are you a stress eater or a bored eater? Once you start identifying patterns you will become more insightful to where you want/need to make changes. Do you stop on your own or when the food is gone? Are you present and mindful to what your are doing or are you thinking stressful thoughts or blocking your feelings? Once you identify your triggers - boredom, loneliness, stress etc. then you can begin a defensive plan to combat the compulsive eating. Keep the knowledge of your triggers in your awareness but without self judgment.1. Give up the shame. Following each binge, mistake, treat, or whatever you

choose to call it is the inevitable guilt, shame and self-loathing. All this does is activate your triggers. Your value is not dependent on your weight or your actions on a particular day.2. Be kind to yourself in your words, thoughts, and actions. Give up comparing yourself to other people. Feel your feelings rather than stuffing them down with comfort food. Know that your feelings about yourself are only thoughts, and thoughts can be changed.3. Think about how the food can serve you. Evaluate (judgment free) how your habits influence your children and those around you.4. Create a place where you can be mindful and focus on the act of eating. Just as you would for sleeping, prepare a room or an area that promotes relaxation. This can be achieved whether you live alone or in a house full of young children (that might mean you wait to eat until they are fed and occupied with something else). Remove electronics from the area that includes cell phones. The first time I did this (alone), it felt like the longest meal I had ever eaten, but it allowed me to stay focused on my thoughts and the messages my body was sending me.

5. Practice gratefulness as you feed and nourish your body. Let your thoughts explore not only the good that the food is providing to you, but also the journey that the food took to get to you. Practice gratitude towards the farmer, the truck driver, the grocer and so on. This step will help you to raise awareness of what you eat and where it comes from. Your success is up to you. Take your time and know that your thoughts about yourself will be the key to long-term success. Plan for a series of small successes. Learn to enjoy food as it was intended, to nourish and strengthen your body and mind. Enjoy and savour your food in social situations as the luxury it is to break bread with those we care about. Let go of your idea of good and bad, remove the emotion. Just love yourself and focus to showing self love through the choices you make in your consumption. There is nothing more satisfying than a nice warm cup of self-love.Victoria HolmesInspirational Speaker, Writer, Life CoachDedicated to helping you live a happier, health-

ier, more abundant life. Heal Your Life Work-

shops and Life Coaching

victoriaholmes.ca

BY VICTORIA HOLMES, Inspirational Speaker, Writer, Life Coach

A CUP FULL of self-care

Everyone loves good food! In addition to being savoury and satisfying, food is part of our social culture. Food triggers and food itself are everywhere. There are all kinds of flavours and textures and just as many opinions as to what we should be consuming. It seems the dialogue is always changing on what is good or bad, cancer blocking or cancer causing, fat melting or fat storing. As if that were not enough of a maze to navigate, consider our behavioural habits when it comes to consuming food.

HEALTH & wellness


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IN 80 DAYS CONTEST

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COMMUNITY culture

gee BY JENNY HAINSWORTH Ronny G in Kailua-KonaYou wanna draw me? A friendly voice in the darkness. I looked up from my sketchbook. Brain still foggy. A trance induced by the flow of drawing and the eternal whispering of palms. Sorry? Do you want to draw me? the man repeated.Two eyes set in a wide dark face. A black halo of hair, backlit by the doorway of the shave ice hut. Bare feet. On purpose? Maybe. Bare feet were normal here. He was certainly a more interesting subject than my palm tree, beautiful as it was. I could draw a palm tree any time. Are you sure? Can you stay for a bit?I got time. Call me G, he said. Later I learned from the staff at Kanaka Kava that his name was Ronny. He had been in a fight on the ava bar premises. A game of chess had spiraled into aggression, as chess games sometimes will. Judy had asked Ronny and his opponent not to come back. Everyone liked Ronny G, but what could you do? Rules were rules, even in Hawaii. He asked whether he could look through my sketchbook.I passed it to him. Theres not much to see. Nothing finished. He held the sketchbook at an angle to the light. In Hawaii the sun goes down around six every evening, because of the proximity to the Equator. To have any kind of life after supper, you get used to functioning in the dark. He turned the pages, peering at each half-sketch. Youre better than me, he said. You draw too? Yeah. Not for a while, though.Ah. I just try to get a little better every day. Better than myself.He passed the book back. You already know. He sat beside me on the bench. I began to draw his face. He told me was from St Louis. He had been on the Big Island for about a year. He had been in Hilo first, then moved here to Kona. So far, he preferred Hilo.I asked whether he lived on the mountain or downtown, and he seemed amused at the question. On the beach, he said. Right over there on the beach, mamma jamma. Oh -- Dont worry about it. What about you?Im Canadian. I applied for a work visa but. . .I dont know. May never happen. Im staying with friends up in Holualoa. I gestured toward the dark

bulk of the mountain. Its a long story. In the following few weeks I would look for G whenever I came down to Kailua-Kona to buy groceries or draw. If he wasnt at the camp on the beach, he might be softly playing his drum in the courtyard of the tourist mall on Alii drive. We would walk along the breakwater, talking and looking out to sea. One afternoon, he came with me to a hula class at Keauhou Bay. I picked him up downtown in a car I called The Aloha Barf. The vehicle seemed to be held together by sea turtle decals, plumeria clips and hibiscus-patterned seat covers. My friend Paul, who owned the car, had objected to the nickname at first, but it had stuck. G and I headed east along the coast to Keauhou. We listened to Bob Marley and Kanye West. We sang along loudly, as we drove. I put on some Knaan.Ayo, this is fresh, said G, after listening for a few minutes.I know, I said. He laughed. You already know. We followed the winding road down to the bay. G touched the back of my head. His fingers rested in my hair. Lets go swimming instead, he murmured. I cant, G. Im married, remember. . .Not happily.But Im trying. Alright, alright. Lets do this hula thing. Im ready. G followed the steps well, far better than I had on my first day. We laughed too loudly when he turned in the wrong direction on huli and we found ourselves momentarily face to face. The kumu frowned. Quiet please. Hana hou. Begin again. Kahea.He inoa no Hiiaka i ka poli o Pele, we chanted. In the honourable name of Hiiaka, dwelling in the bosom of Pele. After that day, I didnt see G down in Kona for three weeks.


When I spotted him on Alii Drive at last, he had a bandanna tied over his face. Only his eyes showing. G! Where have you been? And whats that about? I teased. I reached up playfully to uncover his face. He stepped back quickly from my hands.Leave it.What happened?I dont want you to see. Youll trip.Let me see. Youre scaring me.He sat on the stone wall. I sat beside him.You sure? he asked.I nodded. He untied the knot behind his head and peeled the cloth away. A swollen red furrow ran from the corner of his mouth, almost to his ear. It was still wet.I felt my throat constrict. What happened?I knew youd trip -- he started.Shut up. Were going to the hospital. Now.Nah, girl, no hospitals.

You have to. Its infected. You could die. Ill stay there with you.He finally agreed to meet me the next day. Maybe he would go then, he said. Maybe. I wrote down my number and told him to call from a pay phone any time in the night if he changed his mind and wanted to go sooner. In the morning I drove down the mountain. G wasnt at the wall. I went to the campsite. Some young men were sitting against the trees, smoking.Where is G? Does anyone know? They looked at each other. Then back at me. They started to giggle, but didnt answer. Hes hurt, I insisted. Where is he?Hes fine, lady. Your boy toy is just fine.Screw you guys. I stomped back toward the street through the deep sand. The young men laughed harder. At Kanaka Kava, Judy said she heard that G had taken a bus back to Hilo. Do you know how he got that injury? I asked her.

It was outside Kona Bobs. A couple of drunk frat boys pulled a knife on a Hawaiian kid because he called them haoles.Oh for fI know. Anyway, G stepped into the middle to give the kid a chance. He didnt have a weapon. I drank a shell of ava and walked back to the parking lot. Hilo was too far to drive the Aloha Barf. It wasnt my car. The house I lived in wasnt my house. This country I lived in wasnt my country. G wasnt my man. There was nothing I could do. Sometimes, on a dark winter night back here in Victoria, I will happen to look at the clock at 8:08. I will feel Hawaii pulling my heart like a magnet. I see Ronny G in my mind, dark and tall against the blue sea. I touch his scarred face, and he laughs at my seriousness. Hana hou. Begin again.Jenny Hainsworth is a BC-born painter and writer. Find her on the web at www.rabbitinthedirt.wordpress.com/ or like her page 'Jenny Hainsworth Fine Art' on Facebook.

COMMUNITY culture

19www.victoriaalmostfree.com Victorias FREE Coupon and Affordable Living Magazine

Two of Victorias best-kept secrets: Caribbean Villages cinnamon buns and owner James Bowens famous special spicy chicken. In the heart of Quadra Village, this cafe serves up more than just delectable buns and spicy poulet. Open Monday to Saturday, 7 am to 7 pm to meet customer demand, you will find a cornucopia of Caribbean-fused scrumptious treats and home-cooked smells as you enter the tropically themed eatery. 20 Entre Menu Items Homemade Ginger Beer Rice Dishes and Curries Oxtail Soup and Coco Bread Punches and Smoothies Espresso Coffees 14 types of Pastries and Cakes Savoury Samosas, Patties and Fritters

An innovator and creator, owner James takes pride in the uniqueness of each menu item. And like his food, James finds the distinctness of his customers. He remembers their names and circumstances, and truly cares for peoples well-being. These things combine to keep people coming back. Drop by soon and try the three new samosas: Jerk Chicken, Cajun Chicken, and Grilled Chicken.

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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 all the senses. Not only is this street home to some of the city's oldest and most established businesses, it is quickly becoming known as a foodie hot spot. With food offerings 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!

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EVENTS THIS SEASON ON Fabulous Fort StDutch Bakery & Diner: February 6 Reopening from our staff holidays and renovation. Come in and check out our new look!Simple Remedies In-Store Demo: Quality Supplement Product for Women.Wednesday, February 11, 11am - 2pm Victoria Film Festival: February 6-15. More information and events at victoriafilmfestival.com

The Top 8 Wine Values on Earth: (That youve never heard of), March 5, Camilles at 45 Bastion Square. Call Camilles for details.Victoria Beer Week: March 7-15, various venues around town, www.victoriabeerweek.com for details.Almost Free Magazines Dine Around the World in 80 Days" to win a Trip for 2 on a California Culinary Cruise - see page 2 of this issue for details.


25% OFF One Regular Priced Item OR$5 OFF a $30.00 Purchase DISCOUNT WILL BE TAKEN OFF LOWEST PRICED ITEM NOT TO BE COMBINED WITH ANY OTHER OFFERS. SOME EXCEPTIONS MAY APPLY. EXPIRES MAR 31, 2015

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EVENTS THIS SEASON IN Downtown Langford

Veterans Mem

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Half Price Specials 4-6pm Daily

977 Langford Parkway Victoria, BC 778-433-3291 www.qualityfoods.com

For todays Appy Hour Special go towww.qualityfoods.com/appyhouror on the QF App

A new item ison sale everyday, in addition to many otherin-store specials.

University 7s Rugby Tournament: March 6-7 Westhills Stadium and Goudy Field, Almost Free Magazines Dine Around the World in 80 Days" to win a Trip for 2 on a California Culinary Cruise - see page 2 of this issue for details.

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One of the most common questions that we get asked is: will I have enough money to retire? There will come a time in all of our lives when we have to stop working, even if you love your job. Yet, nobody knows how long he or she will live, so we are left to make a best guess at how much to save.

INCOME for life PART 1BY SAIRA WATERS

Co-Founder of Dollar Divas

What are the available options for retirement income and how do you know if you will have enough? This is a huge topic, so much so that there are countless books on the subject. This column is going to be dedicated to understanding pensions. Stay tuned for the next column that will tackle savings vehicles and how to estimate how much is enough. The first place most people look for retirement income is the government. So what does the government offer us? Old Age Security: OAS is Canadas largest public pension program. It is a monthly payment that is based on legal status and residency. To qualify for OAS a person must: Be 65 years old or older Be a Canadian Citizen or a legal

resident of Canada Have resided in Canada for at least 10

years after turning 18 OR If living outside Canada, have resided

in Canada for at least 20 years after turning 18

Currently the maximum OAS pension is $564.00 per month, which is paid to those who have spent more than 40 y

february/march 2015 | issue 19

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