Pink Magazine - Vol. 4 June 2015

FREE MAGAZINE Vol. 4 - ISSUE 6 - JUNE 2015

Lisa Moen

On Music and Motherhood

Heat related illness

in your four legged friend

Casa decor

Arlene and Tim Wolbaum

CANADIAN HOUSE BOATING HOTSPOTS

Fashion by michelle strawford | beauty column by Sara Lindsay | Hair column BY Joy Amistad

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Features Vol. 4 - Issue 6 - June 2015

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Cover Story Lisa Moen

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

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Casa Decor

32

Canadian House Boating

Arlene and Tim Wolbaum

In this Issue

Our Team Publisher Compass Advertising Ltd. info@getcompass.ca

Managing Editor & ART DIRECTOR Mustapha Itani moe@getcompass.ca

Editor Jenn Smith Nelson jennsn@myaccess.ca

WRITERS Jessica Reimer jessica@paperplanecomm.com Jenn Smith Nelson jennsn@myaccess.ca Cheryl Kirkness cheryl@momsandmunchkins.ca Sara Lindsay info@saralindsay.ca Michelle Strawford strawfords@live.ca Joy Amistad carmeljoyamistad@gmail.com Holly Barker Holly.Barker@anytimefitness.com

Julie Weisbrodt askhugs@icloud.com

Graphic Designer & MAGAZINE COORDINATOR Courtney Larson courtney@getcompass.ca

Photographer Cover Story www.joiphoto.com

Office Manager Leanne Gunderson info@getcompass.ca

Account Executives Don Hahn (306) 536 8478 don@getcompass.ca James Huber (306) 536 1995 james@getcompass.ca Darren Eiswerth (306) 551 3076 Darren@getcompass.ca Bonnie Kehler (306) 535 5154 bonnie@getcompass.ca

Copyright 2015: PINK Magazine for Saskatchewan Women is a Compass Advertising Ltd. publication, published monthly and distributed free on stands across Saskatchewan. All rights reserved by Compass Advertising Ltd. Reproduction in any form of any material in PINK Magazine is strictly prohibited without written consent. Any requests for duplication of any content should be sent to Compass Advertising Ltd.. Compass Advertising Ltd. makes every effort to ensure the accuracy of all of the information and ads that we publish. However, mistakes can happen and Compass Advertising Ltd., along with any affiliates, cannot be held responsible for any consequences arising from any errors or omissions other than the cost of the ad.

Compass Advertising Ltd. reserves the right to refuse ads if deemed inappropriate.

17 tips to keep your hair healthy...

Hair column by Joy Amistad

18 GLOW

Beauty column by Sara Lindsay

19 #styleliveshere

Fashion column by Michelle Strawford

20 living your healthiest...

With Holly Barker

24 Heat related illness...

By Julie Weisbrodt

28 superfood Recipes

32 canadian house boating...

By Jenn Smith Nelson

34

Moms And Munchkins

Cheryl Kirkness

1816 9th Avenue North, Regina, SK. S4R 7T4 Tel: (306) 585 2064 • Toll Free 1 (888) 717 6655 Fax: (306) 585 2080 • Email: pink@getcompass.ca Website: pinkmagazine.ca facebook.com/pinkmagsask twitter.com/pinkmagsask

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 5

Note from our

Editor

“No one should ever feel guilty for chasing their dreams, and I think I’m proof of multi-tasking at its finest.”

I love this quote from Lisa Moen featured in this month’s cover story.

I think that in general, most women I know are incredible multi-taskers, juggling families, careers, passions and more. The key is balance, right?

Photo by Kiriako Iatridis

Just when I think I have balance all figured out, I get hit with something that throws routine and daily life as I know it completely out of whack.

Does this happen to you? I get it universe - you are trying to teach me something. The issue sometimes, is I feel too busy to listen. What I need to do however is stop for a second, slow down and breathe.

Much like the advice of Holly Barker in her column this month, looking at things from a mind, heart and body perspective is imperative to personal (and then family) balance and well-being. Taking the time to fuel our bodies, recharge our minds and nourish our souls is necessary for us to feel and do our best.

It is then when we can become multi-tasking divas and completely weave our way through situations we didn’t see coming.

So, the lesson here is to quit rushing, take more self-care and to be as effective as you can be with balancing the frantic pace of life and all its moving parts. Chasing dreams will be much easier when you can achieve this equilibrium, and you can rest assured knowing you have taken care of yourself first.

Jenn Smith Nelson

SUBSCRIBE TO PINK MAGAZINE Would you like PINK Magazine in your mailbox?

Subscribe now! www.pinkmagazine.ca

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

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Lisa Moen

On Music and Motherhood

By Jessica Reimer

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

This past April marked the 26th anniversary of the Saskatchewan Country Music Association (SCMA; http://www.scma.sk.ca/) awards. The event, which spans a full weekend, celebrates and showcases up-and-coming and seasoned country musicians. One such artist to grace the SCMA stage was Lisa Moen, winner of the 2015 “Rising Star” award.

has never found the balance to be unachievable nor worthwhile.

While the award itself is a new and significant honour for Moen, she is no stranger to success. A professional singer with over ten years of experience already under her belt, she has invested immeasurable time and energy into building her brand, perfecting her show, and preparing herself for a launch into solo singing and songwriting that took place less than a year ago.

Moen spoke about the importance of branding, explaining that she proudly incorporates her role as a mom into her professional identity as a musician.

Moen’s devotion and dedication, day-in and day-out, has certainly paid off: her first single, “Silly Boys, Trucks are for Girls,” became the top downloaded song on Canadian Radio nationwide within 24 hours of its release.

Her second single, “Test Drive,” was released seven months later and

“I happily juggle these two, huge factors in my life,” says Moen. “I am making it happen because I wanted both things enough to make them come together.”

“I’m still a normal mom,” she says. “I want people to know that it’s possible to be a mom, a wife and a business owner at the same time. No one should ever feel guilty for chasing their dreams, and I think I’m proof of multi-tasking at its finest.”

In 2013, Moen and her husband decided they were ready to welcome another child. This prompted a decision to disband BULLRUSH so Moen

I remember being six years old and up on stage singing at the United Church in Outlook. I made a connection with my audience up there and I remember feeling that natural high. quickly climbed to a top five spot as well.

“Country music is alive and well in Saskatchewan,” says Moen. “We are a very close-knit group here and I’m honoured to be part of this country music family. To be recognized by the province is such a cool feeling.”

When asked to describe her musical style, Moen responded emphatically.

could fully dedicate herself to her family. She shared that, to this day, she maintains regular contact with her former band mates and that everyone has been a wonderful source of support for her through her transition into motherhood, and later, songwriting.

“I couldn’t do what I do without my support system,” says Moen. “My husband, my parents, my friends and my fans. Support is so big and I’m proud to have so many Saskatchewan-based people out there for me.”

“I am woman-powered, edgy and driven,” she says. “I’ve always been drawn to country-rock, and listeners will hear a lot of modern guitar in my songs.”

Born and raised in the small town of Outlook, country music was always a big part of Moen’s life growing up. Her father, Myles Myrol, was one of the founding members of The Myrol Brothers, a country sibling trio that gained significant popularity in the 1990s.

Inspired by the passion, dedication, and genuine enjoyment her father and family took from country music, Moen knew at a young age that she would work hard to build a home of her own in the industry.

“I remember being six years old and up on stage singing at the United Church in Outlook,” she shares. “I made a connection with my audience up there and I remember feeling that natural high. I knew right then and there, that there was nowhere else I’d rather be.”

From that point forward, Moen actively pursued that “natural high,” capitalizing on a variety of opportunities to get on stage and sing. From covering classic pop hits at weddings to her time with BULLRUSH, a sevenpiece, Saskatoon-based country band, her experiences have crossed musical genres and equipped her with skills she believes are learned best by doing.

“I was never professionally trained as a musician,” says Moen. “The best training I could ask for is being out there, on stage, singing for people.

There I’ve learned how to adapt myself to different venues, different audiences, and still create a unique, memorable experience for them.”

While singing with BULLRUSH, Moen became pregnant with her son Tyson. This marked the beginning of what would become a lifestyle marked by a balance of music and motherhood. She shared stories of having to nurse Tyson immediately before getting on stage for a gig; however, she

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These are my words, my experiences and my life. To expose of all that can be a bit scary, but it’s also so rewarding and surreal when a complete stranger can connect with you through your music.

Moen also paid credit to the SCMA, SaskMusic (http://www.saskmusic. org/), and local Saskatchewan radio stations that have broadcasted her music to all corners of our province.

“Saskatchewan radio stations are so great to support local talent,” she shares. “It’s such a huge deal, especially for exposure to help build your fan base locally. This is so important when you are getting up and running as a new artist!”

Moen is now a proud mother of two “tiny inspirations,” as she so affectionately calls them: four-year-old Tyson and 18-month-old Arabella.

“My kids keep me grounded,” she says. “I am teaching them that it’s possible to be a mom and be someone else professionally as well. They see how hard I work each and every day and I want them to grow up being proud of me.”

While pregnant with Arabella, Moen suddenly felt both inspired and compelled to start penning original music. Where before she sang almost exclusively covers of other artists, she was now at a place in her career where she was ready to take this leap. She described the process as truthful, drawing from personal pains, pleasures and experiences to craft lyrics that are not only relatable, but also honest.

Evidently, the process has been wildly successful, with a fan base growing rapidly both within and outside the province. With an ever-increasing tally of YouTube views and an inbox filled with notes of appreciation, it is clear that the community is responding with enthusiasm both to Moen as a professional and to her unique and authentic approach to country music.

“Honestly, I’d like to meet every single person who reacts to my music,” says Moen. “I love connecting with people and inspiring other people as much as possible!”

Moen and her band, Full Throttle, are gearing up for a busy summer of shows. The group will be appearing at this year’s Craven Country Jamboree (http://www.cravencountryjamboree. com/), taking place July 9 – 12. Although Moen has performed at the “World’s Greatest Country Music Festival” twice before, this year’s experience will be unlike the others, as she will be on the event’s main stage for the first time as a solo act.

Moen, alongside celebrated producer Bart McKay, have plans to release a third single – an emotional ballad inspired by her high school experiences with bullying and the people who gave her strength and encouragement to persevere through those experiences – in the fall. A fourth

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

single will follow early in 2016.

“These are my words, my experiences and my life,” she says. “To expose of all that can be a bit scary, but it’s also so rewarding and surreal when a complete stranger can connect with you through your music.”

For Moen, the work has not felt like work. Still today, she makes time to manage her website, bookings, social media accounts and other marketing and business strategies independently. While she appreciates that these responsibilities may change as she continues to evolve as a solo artist, she has enjoyed the learning process of starting and managing a successful business.

“This is what we’re all after,” says Moen. “Finding that gem in your life and going hard for it. More than ever, I am working toward a goal, learning and growing as I go.”

In addition to life as a mom and a musician, Moen also avails herself to other budding musicians and entrepreneurs, offering honest truths about the kinds of successes and struggles she has experienced along the way.

She holds true to the idea of making one’s destiny come true through hard work and perseverance.

“I would support any woman entrepreneur,” says Moen. “I know from experience that it isn’t easy. I believe we are all in this together and should support one another.”

To schedule a booking, contact Moen, or to stay updated on upcoming shows and other related news, please visit her website (http://www. eted IN AS lisamoen.com/)CALL or follow NOW her on Facebook (https://www.facebook.com/ OFF* pages/LISA-MOEN/285755324937363?fref=ts) and YouTube (https:// AND RECEIVE www.youtube.com/channel/UCOytO_XNU4vFc-EDZbKyv7A).

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

When you visit the store, you'll realize just how passionate Arlene and Tim are about their products and working with clients to discuss every possible detail. Having values and a commitment to your customers is rare these days, and nearly impossible with the larger box stores. Arlene and Tim's success has stemmed from hard work, dedication and making sure each client's shopping experience is unique and memorable.

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Tips To Keep Your Hair Healthy All Summer Long

By Joy Amistad from Visions Salon and Spa, Saskatoon

Just as the sun damages your skin, it can damage your hair, too. Saltwater and chlorine also take a toll on our tresses. A few weeks into summer, hair that was shiny and easily manageable looks and feels fried and frazzled. Summer doesn’t have to be the season of bad hair days.

With some extra TLC, your hair can look great even on the hottest, most humid days.

Here are some hair tips to keep your hair looking healthy all summer long. Now is the season to let go of perfect, sleek hairdos and embrace that loose, natural look. Learn how to protect your hair from the heat, sun, and humidity.

1. Start summer with a trim Get rid of split ends and refresh your style...if your hair starts off dry and with fried ends, it will only get drier and more fried. Remember, hair really does grow faster in the summer.

2. Cover up!

Use a scarf or hat to cover your head when you’re out in the sun. Not only does this provide extra UV protection, but it also helps your scalp retain moisture. A hat reduces damage caused by wind, especially if your hair is prone to tangling, and protects colour-treated hair. It will keep your strands from getting scorched and also protect your scalp and ears, which are vulnerable to skin cancer.

3. Put your hair up in loose, comfortable styles A messy braid is ideal for keeping your hair under control and minimizing exposure to the sun. Tight hairstyles can be damaging because they tend to pull and tear hair, especially if your hair is dry from the summer heat 4. Wash less often Frequent washing strips your scalp of its natural oils, which in turn stimulates additional oil production and makes you feel the need to wash it even more. Try just rinsing in the shower and not using shampoo to see if that gets rid of some extra oil. Use a homemade or natural dry shampoo, such as cornstarch, in place of regular shampoo to go a bit longer without washing. Another quick fix is to dab a cotton ball soaked in witch hazel along your scalp to dissolve excess oil.

5. Reduce the heat Skip the hot tools. At least once or twice a week, give your hair a break from blow dryers, flat irons and curling irons. Try washing your hair at night and pulling it up in a bun, braid, or ponytail before you head to bed at night. When you wake up, you’ll have nice beachy waves. It’s the perfect look for weekends. To make it work-ready, add accessories like a thin headband or pretty barrettes. Try to blow-dry your hair as little as possible. Your hair is already exposed to a significant amount of heat on a daily basis in the summer.

6. Spritz & Seal Shield your strands from the sun. Make a daily habit of applying a hair care product containing UV filters (these can be in spray, gel, or cream formulas). These products protect hair from sun damage and help keep colour-processed hair from fading.

7. Condition always Switch to a moisturizing shampoo and conditioner and add deep conditioners in your weekly routine. If you have time, apply a deep conditioner onto your hair, place a plastic cap on and go outside and read a book for an hour or so. The heat from the sun will open up your hair cuticles allowing the conditioner to be more absorbed.

8. No more swimmer’s hair Saturate dry strands with a moisturizing product before taking a dip. If your hair is drenched with leave-in conditioner, it won’t absorb as much saltwater or pool chemicals. Use a clarifying, or anti-residue shampoo once a week to clear away product buildup and chemicals. Just be sure to follow with a deep-conditioning treatment.

9. Try a hot oil rinse Hair that’s healthy and well-maintained is your best defense against frizz.

Along with regular trims and conditioning, a drop or two of an anti-frizz oil or serum can help smooth hair and add shine. Try using coconut, olive, and avocado oils, as they are good at penetrating the hair shaft.

Shampoo hair as usual, then work in oil from ends to roots. Rinse and condition as usual. Your hair should feel moisturized afterward, but not greasy.

10. Use a wide-tooth comb instead of a brush Avoid combing through your hair too aggressively when it’s wet, since that’s when it’s most susceptible to breaking. Your hair is the most fragile when it’s wet because it has the most elasticity, which means it stretches easily. Wide-tooth combs are most gentle for untangling hair, as brushes can pull and tear when they snag strands. Remember always detangle ends up.

I hope you use these tips to keep your hair healthy all summer long.

Have a great summer and happy hair days!

Joy Amistad is a passionate hairstylist who originated in Vancouver and has continued to develop her talent by further training not only in Vancouver, but as well as Las Vegas, New York, Orlando, Miami and is now residing in Saskatoon. Her extended training has furthered her knowledge in precision cuts, hair colours and up styling. Hair is a fashion industry that is continually changing and growing; she truly values the importance of continually upgrading and enhancing her skills. She doesn’t believe hair dressing is just a job, it’s her passion. Joy is a stylist at Visions Salon and Spa in Saskatoon.

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 17

GLOW

By Sara Lindsay

Gone are the days of heavy, full coverage makeup. Today’s modern makeup is definitely about “less is more.”

I love approaching makeup with a goal to achieve a fresh, youthful, glowing face - and that goes for any age.

Many of our guests have now ditched the overly powdered cosmetics and full coverage foundations and opted for creams, glosses and glazes. They love the fresh, easy and quick 15-minute routine!

Skin isn’t naturally matte, so it’s doesn’t look natural or flattering when we cover up with powder. There’s a definite difference between “oily” looking skin and fresh, dewy skin. Prepping and nourishing the skin before makeup is important. I love to drench skin in Aveda Tourmaline Charged Hydrating Creme morning and night and before I apply makeup.

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Many modern cosmetic companies are now going with cream, gel, gloss and liquid formulas for eyes, cheeks and lips, too.

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We now offer lash extensions, gel polish manicures and pedicures in studio with Lyndsay. Leah offers full Aveda and Unite hair services in studio. We would like to welcome makeup artist and esthetician Delaney to our growing team. I offer private makeup lessons for any woman wishing to update or change her look, or just wanting to learn how to apply her own makeup.

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Sara’s professional experience includes runway work, editorial spreads, compelling commercial campaigns, weddings and special event clients. London Fashion Week, New York Fashion Week, the Junos, and the CCMA’s are just some of the highlights of her career. Sara was named Canadian Makeup Artist of the Year at The Mirror Awards 2011 and was named a finalist for 2012.

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#StyleliveSHere #SunSHine #funSHine

By Michelle Strawford

The Saskatchewan sunshine, the gorgeous heat we’ve all been waiting for has finally arrived. It’s time to get your sunglowed self into some great new fashion!

The summer sun permits us to have a little more fun and maybe be a bit more daring with our wardrobe. Want to make a statement this season? Mix your colors, don a lace bralette under your favorite tank, pick up a pair of strappy sandals, a strapless romper or over-sized short-alls. This is not a season for ‘fitting in’. Stand out with your style!

Boho chic is still huge this season, as are boyfriend style shorts and jeans. Bottom line it’s really all about #sunshine #funshine! Hello summer, we are glad you are here. Please stay a while!

Find all you need to add some fun to your summer style at www.bellachic.ca. Share your favorite spring & summer looks on our Instagram feed @StyleLivesHere.

With a lifelong passion for fashion Michelle Strawford runs multiple businesses all with a focus on showcasing and bringing style to Saskatchewan. From owning a photography company and producing SK’s top retail events, not to mention owning a women’s fashion company too, Michelle lives and breathes what she loves.

Find out more at: BellaChic.ca | Facebook: /BellaChic.Fashion | Twitter: @BellaChicOnline Fotobella.ca | Facebook: /fotobella.ca WhatWomenWantRegina.ca | Facebook:/WhatWomenWant.ca | Twitter: @WhatWomenWantSK Instagram: style_lives_here Contact Michelle at michelle.strawford@sasktel.net | Twitter: @michelleStrawf1

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Living Your Healthiest Lifestyle with Holly Barker

Your Best Life Starts With Your First 80 Minutes!

Each month we cover things that have inspired me throughout the previous month. I try to incorporate a lesson that I have learned or information on an issue that has been a topic in my life. Well, this month is a doozy!

And I mean that in such an amazing way! I have had a few adventures and been inspired by a paradigm shift in my own life, discovering a few things I need to implement into my morning routine to move forward successfully and live the lessons I hope to teach.

This past month I had the opportunity to travel to Panama for an amazing adventure. My husband and I spent seven amazing days at the Sansara Surf and Yoga retreat created by Saskatchewan’s own Mike and Janel Phillips, followed by a few days of exploring Panama City. I have also just left the ground for an adventure in LA and I’m writing this month’s article at 10,000 feet and climbing.

However, it is the lessons I have learned while podcasting that have inspired me to value moments taken from these adventures and to carry on not just living, but to be alive every day, no matter where I am. My husband introduced me to the Podcast that I owe this months’ inspiration: Entrepreneur on Fire.

No word of a lie, it has changed me in the three short weeks I have been a listener. This podcast features so many great minds, and asks questions about their entrepreneurial successes, failures, experiences, and references to resources and tools that they recommend. Being a fitness bug, the one question that I love most is when John Lee Dumas asks, “Ideally, what do the first 80 minutes of your day look like?”

I love this question because almost all of them respond in an ideal or matter of fact way, and already are taking care of themselves and their health in the morning in mind, heart and body! I found it incredibly relatable and inspiring that these inspirations believe ultimate success starts when you take care of your own well-being and health in mind, heart and body!

Along with these minds, I too ideally start my day with breakfast, coffee and my workout. But my actual morning goes like this; I wake up and grab my phone immediately from my nightstand. I go to the washroom to wash my face, brush my teeth, and then I head out to the kitchen to brew my cup of Joe and microwave my oats and egg whites. I eat breakfast with my husband and we start our day. I usually create an Instagram post, get back to my social media interactions and check emails over coffee and breakfast. I get dressed and head to the club to train for 9 a.m. There are changes I am going to be implementing into my routine, as I know I can be more efficient and will share these with you after we cover these awesome ways to start your day!

awareness, an ability to let everything go and to be in that moment before rushing to the days demands. **Download the HeadSpace App to get started. It is easy and straightforward** Positive Affirmations: It’s so awesome to practice postive self-talk. That voice in our head telling us that we can’t, we shouldn’t, we don’t have what it takes, or that dream is just a dream - it can and should be put to rest. We are capable of what we want to achieve and positively reinforcing to ourselves that we can and we will, helps us work toward possibilities. Write affirmations down every morning. They can be as simple as, ‘I will compliment someone today,’ or ‘I will create opportunities for others through my work.’ Whatever it is, it’s not wrong.

Brisk Early Morning Walk: Fresh air, the birds chirping, the sun rising, dew on the grass and the quiet calm that exists before the day begins. Getting outside and moving your body before any distractions can enter is an amazing way to start your productivity. Get up and get out for 20-30 minutes. The day’s direction can drastically change course.

Breakfast: You know this already because you have been following along and living your healthiest lifestyle for 10 months now, but I will repeat: Fuel yourself for success.

Breakfast is the most important meal of the day and can help you love your new morning routine.

Your first 80 minutes to success: The 5:30 am crowd: I’ve always heard that the most successful people are the 5:30 a.m. crowd. Try getting up with the sun and ending your day with the sunset.

We are at the peak length of daylight this month, so waking up with light is a bit easier to do when the sun is shining. Waking up early can help you focus your day. There is less noise at this time and you can focus on proactive activities instead of waking up to immediate reaction.

Meditation: To complement the above, we want to avoid waking up to an immediate call to action. We are our most creative selves after a night’s rest. Our mind is clear and fresh. Instead of polluting it with outside noise first, start it with an internal cleansing. Set up your day by guiding yourself through a meditation session. It does not have to be long, and this is not a punishment. It may take a bit of practice, but the benefits are outstanding and you will not regret starting. Meditating creates an environment of 20 |

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

*Green Smoothie Combine 1 scoop protein powder, coconut/cashew/almond milk, spinach, greens, celery, fresh ginger, cinnamon and ice in a blender.

Enjoy! *Oatmeal Oat Crunch Bowl Combine 1 scoop protein powder, coconut yogurt, large flake oats, cinnamon and almond/coconut/ca-

shew milk in a mason jar and refrigerate overnight. Top with raisins and roasted walnuts before eating. Enjoy! *Scramble Pancake Bowl Combine large flake oats and water in bowl and microwave until water is absorbed. Add ¾ cup egg whites and microwave until egg whites are cooked and incorporated with oats. Take out and stir to release heat.

Add ½ scoop protein powder, cinnamon and almond butter. Delish!

Strength Train: I am a believer in early morning training, but I know it’s not possible for a lot of us. If you are strength training during your day at some point, you are ahead of the game, but I highly recommend getting your workout done first thing, whether it is a session with your trainer, group fitness class, yoga or a solo session. I highly recommend starting your day at the club.

To reflect on the above, I will be implementing the following into my mornings first 80 minutes:

I will wake up at 6 a.m.

I will meditate for 10 minutes.

I will practice self-affirmation.

I will walk briskly.

I will eat my breakfast.

I will strength train.

I will be productive throughout my day.

Please let me know if you do a morning ritual that helps you succeed in mind, heart, and body!

IG @hollsbarksfitness Twitter @hollsbarks FB Holly Barker Have an amazing June everyone and see you in July!

Xoxo, Holly Barker

Holly is a Saskatchewan born and raised fitness enthusiast. She grew up in Whitewood, Saskatchewan and graduated from the U of S School of Business. She now owns two Anytime Fitness locations with her husband in Regina and is a sponsored athlete, bikini competitor and fitness model. She loves to inspire others to also find the zest in life and live their passions to the fullest!

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Hotdogs, hamburgers, buns, pop, water, condiments, napkins, etc. donated by OLD FASHION FOODS. All BBQ proceeds go to 6 local fundraisers.

Suppliers will be on location at all stores Saturday, June 13 demoing & sampling products & answering your questions.

Garden of Life, NOW, Flora, Eco-ideas, Nature’s Way, Natural Factors, Body Plus, Inno-Vite, Vega, Manitoba Harvest, Preferred Nutrition, Gab Innovations, SISU, River City Herbals, Purity Life, Organika, Renew Life & Prairie Naturals.

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Old Fashion Foods would like to invite you to our 50th. Anniversary Salea-bration on Saturday, June 13, 2015 at all Regina and Weyburn locations. All stores open at 8:30 a.m. so get there early as the first 50 adults at each location will receive a re-usable gift bag filled with samples, information and coupons and random bags will have gift certificates valued from $5.00 up to $100.00.

The 50th Anniversary Special for the day is: Pick any 2 products, Get 20% OFF regular price. There will be reps. in attendance at all the stores demoing product & answering questions.

Be sure to ENTER TO WIN GREAT PRIZES AT ALL STORES - $2,500.00 in NOW Gift Certificates* courtesy NOW FOODS (2 - $500.00, 1 $300.00, 2 - $100.00 4 - $50.00) (plus more Gift certificates randomly put in gift bags) *See store for details, a Temple Gardens Mineral Spa overnight stay with meals courtesy NOW Foods, an Okanagan trip for 2*

courtesy Natural Factors (*see store for details), six Fit Bits (one at each store) courtesy Natural Factors, 4 Bikes, 1 ‘Body Break’ Mini Trampoline, Gift Baskets & more.

50 Years of Giving back In the spirit of ‘giving back to the community’ there will be a BBQ at all Regina & Weyburn stores from 11 a.m. – 3 p.m. (while supplies last) • 501 Victoria Ave.- Gr. 6 & 7 educational class trip to Quebec • 3976 Albert St. – Baby Quinn Heart Surgeries • 4123 Rochdale Blvd. – Grade 12 educational class trip to Europe • 2425 Quance St. E. – Bright Eyes Dog Rescue • 447 Albert St. – Regina Cat Rescue • 405 Souris Ave., Weyburn, Family Place Charity. Old Fashion Foods is donating all the food and drink for the BBQ’s and all money raised goes directly to the fundraisers.

For More Information Visit www.oldfashionfoods.com Head Office Phone: 306-352-8623

Heat related illness in your four-legged friend Switch gears and protect your pets from summer’s 30-degree plus temperatures. The following are frequently asked questions concerning heat related illness your pet could suffer from.

Is heat related illness more common for animals?

Our pets do not perspire like we do. Instead they are covered with dense fur. This means that they are unable to release heat quickly enough to stay cool when faced with extreme heat

conditions. Dogs and cats release heat by panting and through the pads of their feet.

What symptoms to expect to see with heat related illness?

Heat stroke and exhaustion are the two most common forms of heat related illness. You should notice heat exhaustion first, which is reversible without lasting damage to your pet. The more severe heat stroke could leave permanent brain and/or nerve damage, and can be fatal.

What are the symptoms of heat exhaustion?

It begins as an intense panting. Your pet’s tongue takes on a wide flat shape and hangs loosely out. Your pet may not want to get up and could even seem disorientated or dizzy. A high body temperature can affect thought process and cause vomiting, fainting or brief moments of unconsciousness.

What are the symptoms of heat stroke?

Your pet’s life is now in danger. Vomiting and diarrhea are common. Your pet may no longer be panting and their gums and tongue may be dry and very red. At this point they are not be acting like themselves and they may even be unconscious.

Seizures indicate that damage has already begun to the brain.

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

What do you do?

Upon noticing any of the mentioned signs, stop all physical activity and immediately get them somewhere cool. Your pets won’t notice they’re in trouble. Wet your pet’s throat and belly.

Running water is a better choice over a bathtub or pond.

Let them drink some water and monitor their body temperature with a thermometer if possible. You can stop the cooling process when the temperature drops below 39.4 degrees Celsius. It is possible to give your pet hypothermia. A check up to your veterinarian would be a wise choice to rule out dehydration and possible kidney damage.

How do I prevent heat related illness?

Prevention trumps treatment.

1. Make sure your pet has access to good shade and water.

2. Dogs like to play in their source of drinking water. Check often to be sure they have not spilled this water.

3. Never leave your animal in a parked car even if the windows are cracked open. The inside of your car can become hot enough to trigger heat stroke. The temperature inside your car can skyrocket in the first five minutes. Parking in the shade makes little difference to the internal temperature. Pets left in the bed of a truck are also at risk.

4. Take plenty of water, rest often and find shade. If you’re feeling overly warm so are they.

5. Hot sand, concrete and asphalt not only radiate heat back up at your pet but also burn sensitive footpads and bellies.

Pack for safety when you’re taking your pet with you. It is better to leave your pet home when you’re simply running errands.

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 25

Tax Return Choices Spend or Invest?

Many Canadians look forward to an annual tax refund from the Canada Revenue Agency (CRA). It’s a mini-windfall-and it’s tempting to spend the money on something frivolous.

But there are other uses for your refund. When you use the money you receive wisely, it can pay big dividends over time. Here are a few suggestions for making the most of your refund.

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Invest in an RRSP. Use your tax refund to get an early start on your annual Registered Retirement Savings Plan (RRSP) contribution. The sooner you get money into your RRSP, the sooner you take advantage of tax-deferred growth.

Make up for missed RRSP contributions. You’re allowed to make up for missed contributions going back to 1991. Using your refund will increase your pool of tax-sheltered assets, potentially boost retirement wealth and create a larger tax deduction this year or in future years.

Pay down or eliminate high-interest debt. Use your refund to pay down credit card balances, personal loans or other expensive debt. You’ll reduce interest costs.

Pay down your RRSP loan. If you borrowed money to make an RRSP contribution, pay down the loan as soon as your refund arrives.

Pay down the mortgage. Every dollar you put toward your mortgage principal is a dollar on which you won’t pay interest for the next 5, 10 or even 25 years.

Contribute to an RESP. Put money into a Registered Education Savings Plan (RESP) for your children or grandchildren. An RESP is an excellent tax-deferred vehicle to save for post-secondary education.

Spend a bit on yourself. It won’t hurt to spend a little of your refund on yourself. After all, you have to have some fun in your financial life. But try to limit it to 10% to 20%.

PMS 5535

Now here’s the bad news. You don’t really want a refund. That money you get back from the CRA every year is like an interest-free loan to the government.

By paying more in taxes throughout the year than you should, you’ve let Ottawa use your money. Plus, you loose out on potential investment returns until your overpaid taxes are returned.

If you regularly receive a refund, consider having the income tax deducted from your regular pay cheque reduced. Obtain a copy of Canada Revenue Agency Form T1213 (Request to Reduce Tax Deductions at Source) at your local tax office Blackor on the CRA’s Internet site. Submit the form to the CRA, which will send you a letter of authority allowing your employer to reduce deductions during the year.

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 27

Recipes Roasted Yam & Kale Salad

Makes 6 Servings 2 jewel yams, cut into 1-inch cubes 2 tablespoons olive oil salt and freshly ground black pepper 1 tablespoon olive oil 1 onion, sliced 3 cloves garlic, minced 1 bunch kale, torn into bite-sized pieces 2 tablespoons red wine vinegar 1 teaspoon chopped fresh thyme Directions: 1. Preheat oven to 400 degrees F. Toss the yams with 2 tablespoons of olive oil in a bowl.

Season with salt and pepper, and arrange evenly onto a baking sheet.

2. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator.

3. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat.

Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator.

4. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season with salt and pepper, and gently stir to combine.

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Kale Smoothies

Tropical Kale Smoothie Makes 2 Servings 1 1/2 cups frozen pineapple chunks 1 cup chopped kale 1 banana, cut in chunks 1 cup almond milk, or as needed Directions: 1. Place pineapple, kale, and banana in a blender; add almond milk. Blend until smooth.

Kale Banana Smoothie Makes 1 Serving 16 fluid ounces coconut water, chilled 1 banana 1/2 avocado, peeled and pitted 1/2 cup packed kale 1/8 lemon, juiced 1 pinch cayenne pepper Directions: 1. Put coconut water, banana, avocado, kale, lemon juice, and cayenne pepper in blender; blend until smooth, about 30 seconds.

Note: It’s helpful to freeze the banana (depending on what kind of blender you have, freeze the avocado too) in chunks so it’ll make the drink cooler.

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

Creamy Kale Salad

Makes 8 Servings 4 cups chopped kale (ribs removed) 1/4 cup chopped red onion 3 tablespoons raisins 1/2 cup plain Greek-style yogurt 1/4 cup mayonnaise 2 teaspoons sugar 1 lemon, zested and juiced 3 tablespoons sunflower seeds Directions: 1. Mix kale, red onion, and raisins in a large bowl.

2. Whisk yogurt, mayonnaise, sugar, lemon zest, and lemon juice together in a bowl; pour over the kale mixture and toss to coat.

Refrigerate 2 hours to overnight. Sprinkle sunflower seeds over the salad and toss to serve.

Kale

Why it's super: Kale contains phytonutrients that trigger enzymes to be produced by the liver that may lessen the occurrence of a wide variety of cancers, such as breast and ovarian.

Why it's super: Quinoa (KEEN-wah) contains more protein than any other grain, boasting 14g of protein per half cup. Naturally gluten free, it has a slight nutty flavour and light, fluffy texture.

Quinoa Jambalaya

Quinoa

Breakfast Quinoa

Zesty Quinoa Salad

Makes 6 Servings

Makes 2 Servings

Makes 6 Servings

1 tablespoon vegetable oil, or as needed 1 pound kielbasa sausage, sliced 1/2 sweet onion, diced 6 miniature multi-colored sweet peppers, diced 1 teaspoon dried oregano 1 teaspoon dried thyme 1/2 teaspoon cayenne pepper 1/4 teaspoon celery salt 1 pinch red pepper flakes 1 cup quinoa 2 cups chicken broth 1/2 cup marinara sauce

1/2 cup quinoa 1/2 cup water 1/2 cup skim milk 1/2 teaspoon ground cinnamon 1/2 teaspoon vanilla extract 1/2 cup dried cherries 1/2 cup cashews 1 tablespoon honey 1/2 cup fresh blackberries 2 tablespoons creme fraiche (optional)

1 cup quinoa 2 cups water 1/4 cup extra-virgin olive oil 2 limes, juiced 2 teaspoons ground cumin 1 teaspoon salt 1/2 teaspoon red pepper flakes 1 1/2 cups halved cherry tomatoes 1 (15 oz) can black beans, drained and rinsed 5 green onions, finely chopped 1/4 cup chopped fresh cilantro salt and ground black pepper to taste

Directions: 1. Heat oil in a large skillet over medium heat; cook and stir sausage until browned, about 5 minutes. Add onion to sausage; cook and stir until slightly browned, about 5 minutes.

Stir sweet pepper, oregano, thyme, cayenne pepper, celery salt, and red pepper flakes into sausage mixture; cook and stir until fragrant, 1 to 2 minutes.

2. Mix quinoa into sausage mixture; cook and stir until quinoa is slightly toasted, about 1 minute. Pour broth and marinara sauce over quinoa mixture. Cover skillet and simmer until quinoa is tender, about 15 minutes.pepper, and gently stir to combine.

Directions: 1. Bring quinoa, water, milk, cinnamon, and vanilla extract to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and has absorbed the water, 10 to 15 minutes. Remove saucepan from heat.

2. Mix cherries, cashews, and honey into the quinoa mixture; top with blackberries and creme fraiche.

Note: This recipe can be easily customized!

Substitute in your favorite nuts and fruit.

Directions: 1. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool.

2. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl.

3. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper.

Serve immediately or chill in refrigerator.

Note: This salad tastes great right away, and even better the next day when all the flavors have had the chance to combine. Enjoy!

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 29

Achieving Balance Through Bio-identical Hormone Therapy

Menopausal symptoms affect approximately 70% of women. Common symptoms include hot flashes, night sweats, depressed mood and irritability, which are caused by changing hormonal levels in the body. Menopause has a wide starting range but typically, it can be expected between the mid-40’s and mid-50’s. Along with lifestyle changes, there are prescription treatments available to help cope with these symptoms.

Conventional hormone replacement therapy is the most commonly prescribed treatment for menopausal symptoms. These treatment options include standard dosages of estrogens, derived from the urine of pregnant mares and progestins which are synthetic hormones not naturally occurring in nature.

Each of us is different, so it stands to reason that sometimes standard dosages may not be adequate for everyone. Bio-identical Hormone Replacement Therapy (BHRT) can have incredible benefits for menopausal women with the use of natural, healthy supplements derived from plant hormones which are biologically identical to those naturally occurring in the body. BHRT uses the same hormones as your own body to minimize those unwanted side effects of changing hormones. The value of BHRT is that it can be adapted to fit your individual body and hormone levels therefore helping to maintain your health and well-being.

Hormones can be made in a variety of strengths and dosage forms including capsules, topical creams and gels, suppositories and sublingual troches or lozenges. As a specialized compounding pharmacy, we will work with you and your physician to restore your natural balance and to relieve menopausal symptoms and slow the progression of age-related conditions such as osteoporosis and heart disease.

Discover the healthy difference between natural hormone replacement compounds and the standard, synthetic medications. Ask The Medicine Shoppe 9th Ave N. Pharmacists about bio-identical hormone therapy, the healthy way to supplement. For more information on BHRT, go to www.medicineshopperegina.ca

306.543.5555 2310 - 9th Avenue N Regina, SK www.medicineshopperegina.ca

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CANADIAN HOUSE BOATING HOTSPOTS Three companies catering to family travel in Shuswap, Tobin Lake and the Kawartha Lakes.

In all fairness, Saskatchewan may not technically be a house boating hot spot – but did you even know that you could house boat here?

That is reason enough to include it in this round up featuring three destinations across Canada from west to east, where house boating is a great option, especially for family and multi-family getaways.

Why? Well, first off, you get to organize your own family vacation – one that moves as you go. Hop on, hop off. Small group or large. It’s up to you. House boating is super customizable and works really well if you want to travel in groups. Options vary depending on where you choose to go and each of the three below stand out in distinctive ways.

One thing to keep in mind when pricing out houseboats, remember to look at it from a per-person perspective. If you look at the total price, it is significant, but per person it’s actually very reasonable. Price is of course dependent on size of the boat and length of travel among other things.

House boating in the Shuswap Region, British Columbia with Twin Anchors. twinanchors.com How does floating around on an incredibly soundproof super boat that feels more like a 2000 sq. foot home, complete with roof top hot tub, on-deck water slide and changing views of over 600 km of beautiful Shuswap Lake’s mountainous shoreline sound? Twin Anchors houseboats offer more than comfortable accommodation in this

glorious setting.

Probably the most well known destination in Canada for house boating, the Shuswap Region has been a mecca for floating getaways for a long time – even by us Saskies. Once known only as a spring hot spot for partygoers, families have been getting in on the action and for good reasons. On top of the incredible scenery, there is a great variety of on/ off board activities.

Recommended: Hop off and pick up fresh food along the way to cook in your onboard kitchen. Stop at a local farmer’s market, fruit stand or if you want to go the easy route there are even a few restaurant options along the way including Bahama John’s in Sicamous and Moose Mulligans, a restaurant found right on the channel. Or visit one of two floating stores at the Narrows where you can get gas, pizza and rent wakeboards, along with souvenirs, ice cream, and all things kitsch!

• High season is July/August, but people can houseboat from May to October.

• Choose between one-week trips, three-day weekends, and four-day mid-week trips.

• These boats don’t come with a captain – the route is yours to chart, making your group trip very private! Driver training provided.

• Catering options are available.

Other house boating outfits to consider: Waterway Vacations and Bluewater Houseboats.

Tobin Lake, Nipawin Saskatchewan– Aurora Houseboats aurorahouseboats.com Outdoor enthusiasts will absolutely love the house boating experience with Aurora Houseboats. Family run since 1999 by husband and wife team, Curtis and Theresa Lockwood, the business is known for its personal service touches.

As its namesake suggests, chances are high of seeing aurora borealis or ‘the northern lights’ during a buoyant adventure. Thanks to its prime location on picturesque Tobin Lake in Nipawin, the boreal region of northern Saskatchewan, there is no better spot in the province to set

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

afloat for a few days. With 40 miles of tree lined, exploring this sparsely populated waterway makes for a perfect holiday.

Recommended: Those who love fishing will find themselves in paradise. The lake is well known as the ultimate spot for walleye and northern pike fishing in the province. Record making catches include an 18.2 pound walleye and a 38 pound northern pike!

So tote along your own boat or rent one from Twin Marine. As a bonus, a special rate is given to house boaters who rent from the marina. Or you can fish off the boat if you prefer not to tow.

However, you don’t have to be into fishing to enjoy your time on the lake. Lounge, explore, watch for wildlife and enjoy the wide open star-filled skies of the prairies by night.

• Four models to choose from (Two 12-person, one 10-person and one 8-person sleepers).

• Booking a mid-week or full week rental is more economical.

• They operate mid-May to September (book early!)

• You be the skipper, or let them be your guide.

• Customizable packages and catering options.

Other house boating outfits to consider: Sask River Tours, saskrivertours.com.

Kawartha Lakes (just outside Bobcaygeon), Ontario – Happy Day Houseboats happydayshouseboats.com History, engineering and splendor meet in the beautiful Kawartha region.

Happy Day Houseboats really get the modern family. Features like free wifi at the marina and satellite TV and DVD players on board their boats will keep all those who need their technology lifeline happy. But then again, with an onboard waterslide and the ability to rent wakeboards, who really wants to be connected when you can spend the days splashing and cruising the beautiful Trent-Severn Waterway?

Known as one of Canada’s most spectacular waterways offering some of North America’s best recreational boating, the Trent-Severn also doubles as a Parks Canada run national historic site.

With countless opportunities for wilderness viewing, exploration and plain ole’ ogling, one thing is certain with this scenic cruise - boredom will never occur.

50% OFF

your next consultation.

See in-store for details.

How many cruises allow you to take in the engineering marvels of the world’s two highest hydraulic lift locks in Peterborough and Kirkfield?

Only this one.

Recommended: If you have young ones travelling with you, consider a stop at public beaches in Bobcaygeon and Fenelon Falls – both are equipped with playgrounds. Take in some local culture at the Whetung Ojibeway Centre; a must see for the local native artisans on display. Or enjoy all delectable items such as cheeses and wine that can be picked up at farmer’s markets in most waterfront communities along the way.

Regardless of season, opportunities to star gaze, bird watch and take in a historical adventure through the waterway communities and lock system, abound.

• Seven models in their fleet.

306.543.5555

2310 - 9th Avenue N, Regina | www.medicineshopperegina.ca

• Driver training and instruction is included.

• Each season offers tremendous benefits: • Travel during spring and fall offer lower rates and a less busy time on the water, and of course the warmth of summer makes swimming more enjoyable and the ability to take in festivals and events easy.

& Compounding Centre FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 33

I spy camping game Camping season is officially here! Once the weekend rolls around, television and video games are traded in for sleeping bags and fishing gear. I used to camp often with my family when I was a kid. Most of our weekends were spent camping here in Saskatchewan, spending our days on the boat and our nights by the campfire. What sort of activities do you play with your kids when camping? This month we have a fun I Spy Camping Game to play as you walk around and tour the campground.

B

I

N

G

O

Squirrel

Clothesline

Tree Stump

Spider

Lantern

Red Tent

Canoe

Purple Lawn Chair

Sand Pail

Water Skis

Umbrella

Flashlight

Recycle Bin

Blue Cooler

Axe

Checkered Tablecloth

Bug Spray

Life Jacket

Tackle Box

Tea Kettle

Picnic Basket

Ice

FREE SPACE Marshmallows

Binoculars

www.momsandmunchkins.ca

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FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015

by Cheryl Kirkness

SHERWOOD invites you to stop in to see our

BRAND NEW!

OPENIN G SOON!

Drive-Thru Tunnel Wash attached to a 10 bay State of the Art Wand Wash at our Prince of Wales Gas Bar/C-Store (Regina East)

Your local Co-op membership offers you a lifetime of rewards, including the promise of high-quality products and services at competitive prices. We also offer the potential for annual cash back and an equity account that grows over time, as well as the opportunity to get involved as a member-owner.

Our profits are your profits.

2015 Equity Cheques will be distributed on May 6, 2015

$3 million in cash was given back to Sherwood Co-op members in 2014.

FOR SASKATCHEWAN WOMEN | VOL. 4 ISSUE 6, JUNE 2015 | 35

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