COMPASS MAGAZINE | ISSUE 38 APRIL MAY 2022 | V-2

ISSUE 38 NEW BEGINNINGS

APRIL + MAY 2022

Sharing the Direction of Vancouver Island Communities

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Kwa’lilas—a traditiona word meaning ‘a place to sleep’—was chosen by the Gwa’sala ‘Nakwaxda’xw The elders North for this hotel, in hopesonly that travelers and guests Island’s would find peaceful rest here after a day of exploration in the North Island. After exploring, refresh with lunch or dinner from Nations our Aboriginal-inspired west coast premier First menu in Ha’me’, our restaurant. Relax with an Island brew, glass of fine wine and tasty snacks in Nax’id’, our comfy, nautical-themed pub. hotel, four-star destination

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Located in downtown Port Hardy, all85 our guestrooms rooms host complimentary offering and high-end amenities and services. In addition to viewing our local traditions, stories and culture throughout the hotel, visitors can in locally guided, First Nations featuring apartake curated selection eco-tours and cultural experiences. At Kwa'lilas, you can enjoy your stay your way.

of Aboriginal arts and culture.

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1 855 949 8525 •

9040 GRANVILLE STREET, PORT HARDY, BC V0N 2P0

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Sharing the Direction of Vancouver Island Communities

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Ally's Story

FEEDING THE FUTURE The Pink Salmon’s Fortune in the Nanaimo River Dave Flawse

OFF THE BEATEN PATH

Find Your Way Back to LIve Theatre!

Courtenay Little Theatre

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ARTIST FEATURE

18

WELLNESS ARTIST

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WALKING IN THEIR FOOTSTEPS

The Road to Resilience

24 28

Randy Frank | Inspired Through Tradition

Kealy Donaldson

Bring Nature Inside with Campbell River Stoneworks

Kealy Donaldson

NATUROPATHIC INSPIRATIONS

Six Steps to Spring into New Beginnings Ingrid Pincott, ND

SHIFT HAPPENS

Getting Over a Toxic Relationship Andrea Wagemaker

NORTHWEST NATURE PERSPECTIVES

What Hummingbirds Look For in your Garden Luna Loiseau-Tremblay

WWW.COMPASSMAGAZINE.CA

Courtenay Office:

Accounting / Bookkeeping

ashcroftassociates.ca We treat your business like it was our own.

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206-501 Fourth St. Courtenay, BC V9N 1H3 Phone: 250 334-6068 Fax: 250 338-6068

Campbell River Office: 1250E Cedar St. Campbell River, BC V9W 2W5 Phone: 250 850-1943 Fax: 250 338-6058 Issue 38 |

C O M PA S S M A G A Z I N E | 3

COMPASS MAGAZINE ISSUE 38 · APRIL + MAY 2022

Publisher's Note New Beginnings It seems like the world has changed; the pandemic is winding down and people are able to visit and move freely again.

New beginnings are where we are as a species as we heal from the impacts that Covid-19 left with us. From extreme personal isolations, either solo or family, we all have stories to share about the pandemic; from my perspective, the more important story is the one of rebirth and new beginnings.

Spring is here and it is the perfect time to put the lessons of the last two years away and start all over again using inspirations like land– based connections through gardening or recreational activities, hiking, swimming or camping. The sun has started to return to us, sprouting plants and flowers and new ideas and projects. As your own Spring journey gets underway, remember to hold space for gratitude as we are one lucky race to be here on this beautiful planet!

“The beginning is the most important part of the work” – Plato

Kealy Donaldson PUBLISHER

compassmagazine@ourmail.com www.compassmagazine.ca

(250) 850-0989 campbellriverstoneworks@gmail.com facebook.com/campbellriverstoneworks ­ 4 | C O M PA S S M A G A Z I N E | I s s u e 3 8

MAGAZINE PUBLISHER Kealy Donaldson

COVER

CREATIVE DIRECTOR Jessie Stones

Zac Whyte

The Compass Magazine is produced on Vancouver Island, printed on the West Coast of British Columbia and published on Vancouver Island paper by: Kiki's Communications Inc. ISSN# 2369-8063 2100 Park Road Campbell River, BC V9W 4P7 250.203.1880 compassmagazine@ourmail.com www.compassmagazine.ca To Advertise & Subscribe Kealy: 250.203.1880 In-Store Purchase $5 Back Issues $10 Annual Subscription $50 6 Issues

Randy Frank

CONTRIBUTORS Dave Flawse Luna Loiseau-Tremblay Andrea Wagemaker Ingrid Pincott, ND Joseph McLean Kealy Donaldson Vivian Vaillant Eric Macdonald Zac Whyte

CONNECT WITH US Facebook | LinkedIn Kealy Donaldson We acknowledge the financial support of the Government of Canada.

Entire magazine contents are copyright. All rights reserved.

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WE ARE READY TO DRIVE YOU LOCAL! Hyper-local Public Broadcasting!

cvcommunityradio.ca www.compassradio.ca from May 1

Now Featuring Local Interviews, Music + Shows Darryl Skender New Country Drive

Rock Dawg + Kitty the Odd Rockers 2.0

Little Red Rockin' the 'mox

Katey-K Late Night Shuffle

Steve Walton Media Hound

Kealy Donaldson Community Connections

Compass Magazine Articles

Doug Cox Random Play

Listen via your smart device Laptop, phone or tablet!

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Issue 38 |

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Photo © Cindy Mawle

Cindy Mawle

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WE ARE ART Spring Workshops SPRING HAS SPRUNG and workshops are bountiful! Check out these terrific opportunities from CV Arts Council or connect with your local Arts Council or Gallery to find something for you.

TREE PAINTING WITH ACRYLICS WORKSHOP Apriil 9 and 10, $260

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Are you struggling with painting trees with your acrylics? Would you like some tips and techniques to use in your own work?

Artist Cindy Mawle has answers! The following techniques will be presented and practiced: •

How to start with an underpainting over a semi-detailed drawing (don't let that scare you)

•

Negative spaces, painting the sky around the tree

•

Cool and warm greens and where to put them

•

Light and shadow to sculpt the boughs

•

Tree trunks with just enough detail

•

Keeping on track with the trunk

•

Branch flow

Some acrylic painting experience necessary. You will need your own supplies and a list will be sent to you upon signing up.

There will be lots of substitutions you can use, Cindy’s favourite saying is “We can make that work!”

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OUTBOX: Digital Development for the Working Artist On April 6, 6:30 to 8:30pm www.comoxvalleyarts.com/workshops Get better at the business of your creativity. Embrace some tech, expand your knowledge, take control of your career.

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parallel50realty.ca info@parallel50realty.ca Issue 38 |

C O M PA S S M A G A Z I N E | 7

A P O LOGY + R ET RACT IO N An inaccurate, unapproved placeholder draft of this story was published in the print version of this issue of Compass. This was a terrible error, one which we deeply regret. Unsubstantiated personal details were attributed and shared without consent. The byline was also incorrect: we mistakenly attributed the story to Vivian Vaillant, who wrote a different article in the magazine. The publishing team offers our deepest apologies to all those involved in this special story—and especially to Ally. Here is the correct final version.

Resilience © Nadya So

WA L K I N G I N T H E I R F O O T S T E P S Road to Resilience · Ally's Story PUBLISHER’S NOTE

EVERYONE I INTERVIEWED

When Compass launched Walking In Their Footsteps as

meet Ally today, you would not guess that this is her sto-

an anchor article, it was a pitch from Bud Logan who was

ry. Ally believes this is why it is so important for her to

enthused to write about local history and historic sites on

share how far she’s come.

Vancouver Island. We were recently approached about an article that highlights an amazing journey to recovery.

Compass is honoured to share this individual’s story with the utmost respect for Ally. We congratulate her on her continued wins. It is not an easy path.

agreed; if you were to

“I want people to know that no matter how bad it is, they can do it,” Ally shares. “It might be hard, but if I can come this far, anyone can.”

Ally’s personal heritage is Kwakiutl and Piikani First Nations. Like so many, she was born to a mother who had been impacted by trauma. Born premature, she and her twin brother spent five months in foster care before finding their forever family.

“We knew that there would be challenges given their history,” shares her mother Shana, who fought to adopt her.

“But even in the hardest times raising Ally I could see the light in her. I love being her Mom.”

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It indeed wasn’t always easy. By age 12, Ally was drinking

And show up she did. Over six months and ten shows,

casually – mostly for fun and to socialize. Ally became

Ally kept pace. She dove in head first, searching out sto-

accustomed to asking for drinks – a form of panhandling

ries and finding interesting guests. (The Prime Minister’s

almost. Her mother shares that around this time, the

Office turned her down twice!) Ally stumbled onto a pas-

light in her daughter had dimmed.

sion for helping people tell their stories.

The more she drank and used drugs, the more trouble

Ally is healing every single day with the help and sup-

she faced. Soon, drinking had become her life. Ally end-

port of her community, family and friends – and espe-

ed up using so much that her family couldn’t have her

cially the resources throughout the Comox Valley. She

in their home for their sanity and safety. She was truly

has found friendship in her pet cat, Gracie and is so very

alone, abandoned and homeless.

grateful to be here today.

"This was a dark time for my family," Ally recalls. "They

Ally is beyond 450 days clean and sober and shares her

dreaded the day they would get the call that I was gone.”

story to inspire others who are struggling with addiction

But her mother never lost hope. She desperately wanted

and mental health issues. Ally works with four amazing

to see her daughter’s light again.

organizations; Indigenous Women’s Sharing Society,

As Ally wandered across Canada she started experiencing constant pain. Doctors advised her that she was develop-

Unbroken Chain, Community Action Team and Walk With Me.

ing cirrhosis. Family on both sides had passed from liver

“We are all about safe supply and harm reduction; in-

failure; most recently her biological father at the age of

cluding naloxone supply and making a difference in the

46.

communities we serve,” adds Ally.

This was the pinnacle moment in her journey. “I decided

"I want people to know that another way is possible,"

to slow down on the drinking and stopped doing drugs;

shares Ally. “There is help here in community—and light

I removed myself from toxic relationships and my twin

at the end of the tunnel.”

brother offered me to move into his home to recover.

This was a big deal – to be trusted by family again; I was so thankful and still am.”

"I was ready to change the chain of addiction in my family.” Ally found AA meetings that supported her through her transition. She attributes much of her success to her time working with Neuro-feedback Specialists. Treatments focus on vibrations, infrared heat, sound massage, red light therapy and virtual reality meditation.

“I couldn’t believe the difference in her,” Shana shares

If you need help recovering from addiction, these local resources are here for you: Walk With Me www.walkwithme.ca Indigenous Women’s Sharing Society + Unbroken Chain www.comox-valley.pathwaysbc.ca/programs/2530 Community Action Team www.caibc.ca Connect via Facebook for the most recent updates for all these incredible community resources!

with gratitude. “Her light is back.”

"During my transition time, I had counselors and peers tell me to consider becoming an outreach worker,” Ally says. She jumped to pursue this line of work. “I think I am good at it because I can relate.”

When given the opportunity to help tell stories as a Pod-

in Tahsis, BC “All that is gold does not glitter; not all those who wander are lost.”

JRR Tolkien

cast Coordinator at Wachiay Centre, her friend and mentor Rob Crowston recalls how impressed he was when she rose to the challenge. “I remember playing hard ball with Ally,” Rob shares. “I said, you’ll have to work hard— Some of this will be outside your comfort zone. And you have to show up!”

W W W. C O M PA S S M A G A Z I N E . C A

Offering Guest Accommodation since 2010 523 ALPINE VIEW ROAD | TAHSIS, BC 250 934 7979 INFO@NOOTKAGOLD.COM WWW.NOOTKAGOLD.COM /NOOTKAGOLD

Issue 38 |

C O M PA S S M A G A Z I N E | 9

Land Based Learning © Wade Charlie

FEEDING THE FUTURE The Pink Salmon’s Fortune in the Nanaimo River DAV E FLAWSE INSIDE THE NANAIMO River Hatchery, Manager Brain

tanks sit among Douglas firs and beside two black, wire-

Banks speaks over the sound of gurgling water. Cold air

wrapped water pipes the width of old-growth conifers.

hangs over six aluminum tanks that resemble thirtyfoot-long bathtubs, and close to one million pink salmon fry begin to emerge from artificial gravel—plastic balls with holes in them—on the first step in their life

Harmac Pacific, one of Canada’s largest pulp producers, owns the land here, and a tee in the pipe diverts some of the water destined for the mill processes to the hatch-

cycle.

ery. It’s this water, pumped from the Nanaimo River,

Beams of daylight cut through gaps in the plywood

to return.

walls, and Banks wears a hat and sweater both sporting the same fish logo—his own fisher apparel brand he

that imprints on the pink salmon so they know where

The eggs hatch between December and February, and

sells on the side.

when juveniles emerge in early March, Banks and his

He explains how, despite the hatchery’s name, these

harbour where they grow until they are big enough to

young fish will only swim in the Nanaimo River for the

be released into the wild.

first time when they return to spawn in 2024.

team bring them to net pens placed around Nanaimo

Even though the hatchery raises close to a million pinks

Nestled between the arms of Haslam Creek and Nanai-

a year, only six out of every 100 return to the river, and

mo River, the hatchery’s main building and outdoor

the hatchery retains none for their own egg supply.

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CAMPBELL RIVER, BC • 250-286-3344 • THUNDERBIRDRVPARK.COM

Instead, eggs journey here two hours by truck from the Quinsam River Hatchery near Campbell River.

Fish Culturist Supervisor Shawn Kerr at the Quinsam River Hatchery says they provide pink salmon eggs for five rivers and creeks across the Island’s east coast.

He speaks with me on the phone, and explains that hatcheries operating in shallower waterways, like Nile Creek near Qualicum Bay, are not taking pink salmon eggs anymore because of high mortality rate during spawning.

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Pinks spawn in July in the heat of summer, and high water temperatures mean they are less likely to survive.

Instead, hatcheries on smaller waterways are beginning to favour Chum salmon as they spawn later in the fall when water temperatures are lower.

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Although the Quinsam River Hatchery has experienced low runs (30,000 to 40,000 fish) their return numbers are usually robust. In 2016 an unexpected 1.1 million pink salmon returned, and numbers over 250,000 are common. When the eggs hatch, upwards of 12 million hatchery and natural fry will leave the river, even after the hatchery supplies eggs to other hatcheries.

Historically, pink salmon were seen as a lesser species and ignored by anglers, but now they play an important role as other sport fisheries fail to open. Kerr says in July there are sometimes 150 anglers in the Campbell River (the mainstream the Quinsam feeds into) to catch pink salmon.

We’re MORE than just Boats!

At the Nanaimo River Hatchery, Banks says he fishes for pinks too. And perhaps, in two years, he will catch one of the pink salmon fry now swimming in the hatchery tanks. A feat that requires incredible odds of survival and relies on good returns from a hatchery almost 200 kilometers away. And a feat that may be becoming even more unlikely with hotter, dryer summers.

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3 1 25 N O RT H I SL A N D H IG H WAY 2 50. 28 6.0752 | 1. 877. 286.0752 WWW.C A M P B E LL RI V E R BOAT L AN D.C A

Issue 38 |

C O M PA S S M A G A Z I N E | 1 1

A Previous Production © Courtenay Little Theatre

O F F T H E B E AT E N PAT H Find your way back to Live Theatre!

NO RTH I SLAND D RA M A FEST IVA L M AY 1 7 TO 20 COURTENAY LITTLE THEATRE is hosting the 2022

May 17 COURTENAY LITTLE THEATRE

Theatre BC - North Island Zone Drama Festival. Run-

Girl in the Goldfish Bowl by Morris Panych

ning May 17 to 20 at the Sid Williams Theatre, the festival features plays from community theatres in the North Island. All of the festival plays this year are written by Canadian playwrights.

Each play will be adjudicated by Tamara McCarthy, who has over 25 years of professional experience in theatre as a director, choreographer, actor, producer and educator.

The festival week will conclude with a banquet and awards ceremony. The play selected as “Best Production” will be invited to present at the 2022 Theatre BC Mainstage Drama Festival in Vernon in July, which will feature plays from community theatres across the province.

Tickets are $25 per play or $80 for all four plays at the Sid Williams Theatre Box Office or online at www.

Governor General’s Award, Jessie Richardson Award and Dora Mavor Moore Award-winning Girl in the Goldfish Bowl is a quirky comedy for a crazy world. Featuring the irrepressible 11 year old Iris, who tells the story of the last moments of her childhood in 1962 when her goldfish died, her parent’s marriage is crumbling, and the world teeters on the edge of the Cuban Missile crisis.

May 18 RIVER CITY PLAYERS from Campbell River Jonas and Barry in the Home by Norm Foster.

May 19 NANAIMO THEATRE GROUP Two one act plays by Jacob Richmond. Legoland is a contemporary vaudeville routine, complete with ukulele, puppets and gangster rap. Never Swim Alone is a haunting look into egotism and how trauma shapes who we are.

May 20 ECHO PLAYERS from Qualicum How it Works by Daniel MacIvor

sidwilliamstheatre.com.

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White Matter Countertop A clean white base with glass specks throughout adding a touch of dimension.

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(250) 850-0989 campbellriverstoneworks@gmail.com

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Pie Menu Savoury 10"/6”

Sweet 10"

Underwater view of a Dall's porpoise © Josh McInnes

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All our pies are proudly made with local fresh fruit & with love

Issue 38 |

C O M PA S S M A G A Z I N E | 1 3

F E AT U R E A R T I S T

Randy Frank INSPIRED THROUGH TRADITION KEALY DONALDSON 1 4 | C O M PA S S M A G A Z I N E | I s s u e 3 8

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RECENTLY, RANDY FRANK left his ‘Guardian’ position to

definitely made his mark in the art world with pieces being

carve full time. It was a difficult decision, but he knew he was

sold locally and worldwide.

making the right choice. Coming from a long hereditary line, Randy Frank was born in the Comox Valley to parents Stan

At present, he is setting up a new carving shed to work from

and Carol, and has resided in the Valley for most of his life.

and looks forward to teaching more youth and other band

Frank is inspired by his heritage and his keen involvement

members. Frank enjoys teaching and tries to inspire others

with First Nation’s archeology.

through traditional knowledge and cultural arts.

Frank reflects back on his guardian position, when they came across old carving chisels from generations past. “I am definitely influenced by the old styles and traditional shapes. The chisels we discovered are very basic. When I look at them, they tell a story, the story of our culture," Frank says. When he started to gain speed with his interest in traditional First Nations art, some 28 years ago, Frank studied under Max Chickite, and was tasked with building his first set of knives. “I still

I'm constantly inspired by the past and our ancestors.

have them here; they are a bit smaller than they were when I made them,” he shares, laughing. “They are well used!”

Frank is starting a 15’ totem and is working to clean up anFrank also studied under Master Carvers Calvin Hunt and

other pole that needed some attention and restoration. Chief

Mervin Childs, where he trained carving canoes and to-

Norman Frank’s totem pole is being created by Lead Carver

tem poles. He moved up to the Northwest Territories after

Tom Hunt and Frank, along with other family members asked

completing his training and had to call Calvin for assistance

to make a contribution through family-style painting and carv-

on a project he was working on. “I was stuck and needed

ing. “Lots going on here with our K’omoks Nation; you can

guidance; sometimes you just can’t get the shape right and I

tell everyone is getting more and more inspired by our own

couldn’t afford to get it wrong, so I called home. I remember

traditions and culture,” he says.

calling on an old rotary phone, of all things, and Calvin truly helped me get through my issue so I could keep progressing

Frank is working on some smaller projects at this time too; a

with the project,” Frank remembers. He also studied Fine Arts

Sea Urchin mask, Salmon and Butterfly wall plaques and his

at North Island College in the early 2000s.

first try at designing Dragonflies. “I’m excited to get my concepts on paper, and I'm constantly inspired by the past and

Extremely busy with carving, Frank has just completed sev-

our ancestors. I get the opportunity to share my knowledge

eral projects for the new Comox Valley Regional District’s

and teach; I enjoy the opportunity to watch all generations

offices. Located in Courtenay, other K’omoks First Nation

learn and grow – from youth to elders. I work late carving

artists including members of the Frank family are being host-

at times and am happy to see friends and family show up to

ed through architectural features. These carving projects

try their hands at carving or just watch to see the tradition in

have included a 30’ bench, a carved canoe hanging at the

person and feel the energy that it creates.”

front of the building and three panel boards – all which are beautiful examples of just how talented Frank truly is. He has

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� RandyFrankWestCoastCarvings

Issue 38 |

Artist Portrait © Zac Whyte

C O M PA S S M A G A Z I N E | 1 5

F E AT U R E A R T I S T

1 6 | C O M PA S S M A G A Z I N E | I s s u e 3 8

W W W. C O M PA S S M A G A Z I N E . C A

RANDY FRANK

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Issue 38 |

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Health & Wellness

WELLNESS ARTIST

CAMPBELL RIVER STONEWORKS Experience the Beauty of Nature Inside your Home

K E A LY D ONA LD SON Photos, L-R © Adobestock / aregfly; © Campbell River Stoneworks

OUR HOMES ARE so incredibly important to us,

established cultural recommendations, including local

especially as most of us have been spending the last

First Nations. Granite and stone have many benefits

couple of years focused on our interiors and exteri-

when used in home design, including being extremely

ors, slightly trapped by four or more walls! Trending

durable, scratch resistant and easy to clean. Also each

in architecture and design are the natural reflections

piece is unique and affordable; adding value to any

of Mother Earth. From cedar and maple to glass and

room or addition in your home! All the fabrication is

metal, grounding ourselves with the beauty of nature

done in-house, making Campbell River Stoneworks a

is one of the most comforting feelings we connect

truly local service including delivery and installation.

with.

New owner Carolyn Hebenton tells her own story of One steadfast natural component is granite and stone.

her experience integrating granite and stone into her

A long-standing Campbell River company has new

home—and how she fell in love with the look and feel

ownership—and new perspective when it comes to

of this beautiful, natural product.

their offerings of products and service! CR Stoneworks has been reborn into a multi-faceted House of

“I still remember the day our granite was installed; it

Stone, offering selections of granite, quartz and mar-

changed the way I felt about our home and the entire

ble. Their selection is massive, and there is no end to

look brought so much more value to our house,” He-

the different variations in each piece of stone! The

benton shares. "It was this experience that encouraged

slab yard is filled and can take quite some time to walk

me to get into the business."

through to find the perfect fit for your counter tops, bathroom or outdoor kitchen—the options are truly

Campbell River Stoneworks is Indigenous-owned—

endless. Once you find what you are looking for, CR

Hebenton is a member of the Wei Wai Kum Nation—

Stoneworks takes huge pride in their work, and strives

as well as being family-owned and operated. “I always

to make your experience the very best!

wanted the flexibility to take my son to work with me,

Grounding yourself using stone is one way to bring

and this was the perfect opportunity to become a busi-

balance into your home. Connecting directly with na-

ness owner, matching to my interest in home renova-

ture, and land-based connections, are a part of many

tions," shares Hebenton.

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HEALTH & WELLNESS

Health & Wellness

low fares for comox arriving in 2022 flyflair.com

Hebenton took over what was CR Graniteworks this past fall and the business has added a gorgeous new showroom to their location, off of 16th Avenue by Columbia Fuels in Campbell River. With great staff already in place, the transition of the business went smoothly and Campbell River Stoneworks is happy to be serving the needs of both individual home upgrades and local builders alike.

Drop by the new showroom to say ‘hi’ and wander in the slab yard—you are guaranteed to fall in love with stone. And you might find a piece to connect to your home or garden!

@campbellriverstoneworks campbellriverstoneworks@gmail.com 1581 15th Avenue, Campbell River W W W. C O M PA S S M A G A Z I N E . C A

Issue 38 |

C O M PA S S M A G A Z I N E | 1 9

Health & Wellness

Photo © Adobestock / GCapture

N AT U R O PAT H I C I N S P I R AT I O N S Six Steps to Spring into New Beginnings I NG R ID P INC OT T, ND WHAT A WONDERFUL time of year, Spring! A time

10 drops of each of the three remedies into a glass of

to get into the garden and turn the soil to oxygenate

water and drink daily. The more toxic you are, the more

and fertilize it. It is the same with our body the temple

cleansing reactions you may have, but every time you

of Soul. Here are some ideas to help rejuvenate our

do it, the better you feel. It is a three-week program that

most precious gift, the gift of life.

I recommend taking twice per year: Spring and Fall.

Step one: Replenish the soil of our body which is the digestive tract. Cleansing programs that target the bowel, the liver, the kidney and the lymphatic systems help give the body a much needed rest. Probiotics are important for colonizing the gut, where most of the body’s immune system resides. Bifidobacterium, Faecalibacterium prausnitzii and Sacro B are a few of the beneficial bacteria to help with cold and flu viruses that are rampant these days. A homeopathic cleansing kit by Pascoe is one of the easiest ways to begin a cleansing program.

It is composed of three remedies: one for the kidney, one for the liver and one for the lymphatic system. I put

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Step Two: Introduce more colorful foods into your diet.

Are there nutritional foods in your diet that you rarely eat? What about adding more purple foods such as cabbage and red onions? Eating cooked mushrooms daily is a great anti-cancer food. Enoki mushrooms cooked in water for two minutes is a great addition to any soup or rice dish. Haskap berries are my new go-to berry.

Haskap jam made in the Okanagan is available at Country Grocer.

Greens First is a great greens drink if you don’t want to get into juicing. It is very cleansing and a great anti-oxidant. Ginger, lemon and honey “shots” add a great W W W. C O M PA S S M A G A Z I N E . C A

HEALTH & WELLNESS anti-inflammatory and digestive stimulant drink to your day. I make it up myself as it is much cheaper. Boil up 2 cups of fresh ginger root in 4 cups of water for one hour, then mix with equal parts organic lemon juice and sweeten with honey. Great in carbonated water as well to get away from soft drinks.

Step Three: Give your body a rest from eating. Intermittent fasting is easy for many people to manage. You decide when the first and last meal of your day will be and eat only during an 8 hour period. It is popular to

Health & Wellness

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skip breakfast and have the first meal at 12 noon and stop eating at 8pm. You can start the early morning with a beverage with no cream or sweetener, such as a black coffee, tea or herbal tea. If you can also manage more of a full fast for one day a week, try eating one meal only that day and switch to a greens drink for lunch and mid -afternoon snack and eat only at dinner.

Step Four: Take a fast from technology. Is it possible to not use your technology one day per week? Most of us do better if we can travel to a spot where there is no internet, TV or cell phone coverage. It takes more discipline to turn our gadgets off for 24 hours but your body needs a rest from this EMF bombardment and onslaught of information overload. If you can’t, then you are addicted and that requires another strategy!

Step Five: Inflammation is the key stress on our bodies these days. All of the above measures lower inflammation. Nutraceuticals to also include are liposomal quercitin, SPM’s (Metagenics), boswellia, ginger and curcumin. Remedies that help microcirculation and prevent clotting include ginkgo, horsechestnut, grapeseed extract, nattokinase, bromelain and vitamin C.

Step Six: Start a new ceremony of meditation. It could be daily “green mediation” of walking in the trees for one hour with NO gadgets. It could be a “music meditation” of music that stills the mind and slows the sympathetic nervous system. It could be a “chanting meditation” where you chant a “Holy Word” for 20 minutes which stimulates the parasympathetic nervous system.

It could be a “water meditation” where you sit in a hot tub or sauna or at the beach. Having a hot bath with Epsom salts can help detoxify the lymphatic system and

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float stress off your body! All of these meditations help you to slow the down to the speed of love.

May you have a joyous time springing into your new beginnings!

W W W. C O M PA S S M A G A Z I N E . C A

Issue 38 |

C O M PA S S M A G A Z I N E | 2 1

Health & Wellness

Moss's Elfin © Luna Loiseau-Tremblay

F L O R A + FAU N A O F T H E N O R T H W E S T C OA S T Butterflies: The Moss's Elfin LU NA LOISEAU -T R EM B LAY WITH THE ONSET of spring and warmer weather,

ecology which involves the caterpillar munching away

sunny breaks bring the sounds of the first bees looking

on our growing garden plants such as broccoli, kale and

for early flowers, and day-flying moths start to make

anything else related to the brassica family. Others,

an appearance, often being mistaken for butterflies.

such as the elusive Clodius Parnassian (Parnassius clodi-

Although making their appearances at slightly dif-

us) and the Great Arctic, Oeneis nevadensis, are sparse

ferent times up and down Vancouver Island, around

and seen less often.

the Campbell River area butterfly season seems to get started around the first or second week of April.

Within the list of butterfly species that show up in this area, quite a few are listed as special concern or endangered. The BC Conservation Data Center (CDC) gives

Several species, such as the beautiful Mourning Cloak

species a color designation based on the priority of con-

(Nymphalis antiopa) may be seen on sunny days as early

servation and level of risk associated with the organism

as the beginning of February, notorious for being seen

or ecosystem. The little Moss’s Elfin, Callophrys mossii,

flying over snow, however it is more likely to spot them

is an uncommon and blue listed species with a patchy

in April.

distribution on Vancouver Island—blue listed meaning

On Quadra Island in the last three years, 31 species of butterflies have been recorded. Some are common,

that it is of special concern in BC and vulnerable to extirpation or extinction.

like the three different species of swallowtails and the

The Moss’s Elfin is a small species of Hairstreak, in the

Cabbage White, Pieris rapae. The Cabbage white is often

Subfamily Theclinae, which can be seen flying during

mistaken for a moth, perhaps because of its frustrating

the early weeks of April and into the third week of May.

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HEALTH & WELLNESS

Health & Wellness

Fire Place Surround using Verde Peacock

The habitat that supports this Elfin is a seaside bluff, rocky slope, forest outcrop ecosystem, as its larval food plants are species of native succulents, such as Oregon Stonecrop (Sedum oregonum) and Pacific Stonecrop (Sedum divergens). Sometimes the Moss’s Elfin is even lim-

Kicking Horse

or a steep bluff.

One of our lighter toned Granites from West Coast Granite

While stonecrops are relatively common in these areas,

ited to a small rockface overhanging a brackish estuary

a habitat supported by a wide variety of native plants around the larval food plants makes a noticeable difference in the survival of this species, as opposed to one cluttered with invasive plant species, having spread

(250) 850-0989 campbellriverstoneworks@gmail.com

facebook.com/campbellriverstoneworks 1581 15 Ave • Campbell River

from human residential development, ornamental gardening and the desire for properties with a view. Often in these areas, people have planted non-native succulents which grow readily, escaping out onto the bluffs, outcompeting the Moss’s Elfin larval food plants and accelerating the race towards extinction.

Although this species uses the native stonecrops as a

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WITH

From scrap metal to precious cargo, by crane, truck or trailer, we move what you’ve got.

larval food plant, it benefits heavily from the native species blooming around it for nectar foraging resources. This particular butterfly does not travel far from its habitat, like many other species that are more gregarious in their foraging, but will stay within meters of its stonecrop covered rock face or bluffy outcrop.

It cannot be emphasized enough that supporting the biodiversity of our native plant ecosystems, supports the wildlife that uses these plants. Gardening largely with ornamentals, instead of native plants is contributing to the demise of many plant and animal species.

It is especially true if you have developed or live in an area that is a sensitive ecosystem, such as an estuary,

TRUCKING & CRANE SERVICES • SANDBLASTING • RECYCLING & DUMPING

old growth forest, coastal sand dunes, rocky outcrops, a bog….the list goes on. The Moss’s Elfin is only one example of many species that is tied to a habitat brimming with native plants that are specialized and adapted to their favored living conditions.

W W W. C O M PA S S M A G A Z I N E . C A

SERVING NORTH VANCOUVER ISLAND (250) 287-2521 • CONTACT@OL-SEWIDE.CA • FACEBOOK.COM/OLSEWIDE Issue 38 |

C O M PA S S M A G A Z I N E | 2 3

Health & Wellness

Photo © Adobestock / golubovy

SHIFT HAPPENS Getting Over a Toxic Relationship ANDREA WAGEMAKER

ARE YOU FINALLY

getting out of a toxic relationship

But there was something about the relationship that is

with a partner? You told your partner that you weren’t

like an addiction that you can’t kick. Do you find you

happy and you were not willing put up with the way

can’t bring yourself to not answer every time the phone

things are and left the relationship. You should be hap-

rings? Can you bring myself to say no when there may be

py—right? Are your friends telling you to celebrate your

a meet up? Do you need that temporary fix?

freedom by being single again? So, why can’t you be happy and relieved?

If so, reading this may hit you and leave you numb. What you might not have seen is how much the relationship

Did everyone around you kept telling you the relation-

had been affecting you in every facet of your life. How

ship wasn’t right, that you were being controlled and

one single relationship can change you, and also change

walked on? Truth is, deep down you know you deserve to

the relationships you have with other people.

be treated better. Did you love despite all the toxic traits, the lying, and the controlling?

The truth is, you were programed not to trust anyone.

You may have told your partner all your dark deep se-

Toxic relationships aren’t just relationships with someone

crets in such a way that no one is going to know you the

who is bad for you. Toxic relationships are the horrible

way your partner did because they were the one who

relationship you have with yourself in which you think

taught you never let someone get close to you. Your part-

you can’t do better than someone’s half-hearted love.

ner comes and goes with every one of your secrets. The

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HEALTH & WELLNESS

Health & Wellness

truth is we share a lot more than just the physical parts

It seems almost impossible to let go of someone like that

of relationships, we give our heart and soul. There’s an

but once you do and once you value yourself enough to

emotional attachment that makes it hard to let go.

never tolerate mistreatment again, the thing that will feel abnormal won’t be normal healthy relationships but that

The irony is that’s why people stay, they believe in some-

day you see him and you utter under your breath, ‘I can’t

one that is at their best and dismiss who they are at their

believe I ever loved someone like you.’

worst. They think it’s worth it. But most of all people stay in these horrible relationships because they want to be the

“Your new life is going to cost you your old one. It’s go-

one that changes them and makes everything all better.

ing to cost you your comfort zone and your sense of

The truth is you can’t change people, you can only love

direction. It’s going to cost you relationships and some

them. You can love someone hard… but not hard enough

friends. It’s going to cost you being liked, and under-

to get them to love you back the way you deserve. There’s

stood. But it doesn’t matter. Because the people who are

something about not giving up on someone that makes

meant for you are going to meet you on the other side,

you want to stay. And there’s something so intense about

and you’re going to build a new comfort zone around the

both loving and hating someone so deeply that you stay.

things that actually move you forward. All you’re going to lose is what was built for a person you no longer are.”

We often think the devil is easy to spot, but often times

—Brianna Wiest

the person who ruins you is the one who sneaks up on you pretending to be everything you want. You start

Stop the mind games and take your power back. Start a

romanticizing the whole relationship. They say and do

new beginning that serves you. You are worth it and you

everything right to compensate for all the wrong. That’s

deserve it!

abuse and it comes leaving no bruises or marks other than the ones caused by you. The ones that taint you in

Andrea Wagemaker • Shift Happens & Lucia Light in Courtenay

a way and destroy you from the inside out. This is what

Ask about Magic Mondays specials for your first session

a toxic relationship can do to you. The maybes and the

www.ShiftHypnotherapy.ca • 250-338-3401

broken promises are only that. It won’t ever change.

A toxic relationship with the person teaches you that your best is not good enough and to love means enduring pain. A person who teaches you the definition of ‘tough love’ is to tear you down just so they can be the one to build you back up again on their terms and their conditions, you start to compromise your self-worth and integrity. The person you couldn’t give up on or walk away from because when you invest so much time and energy into someone you want to be right about them. You want to stick it to everyone that they were wrong.

But the truth is we hang onto toxic people because we mistake this horrible relationship for love. There’s something about not giving up on someone that makes you want to stay, and there’s something so intense about both loving and hating someone so deeply that you stay. So how do you stop the reply, rewind in your mind? how do you break the toxic cycle in your mind? the program?

The one that you were naïve to think love was something that causes so much pain. That future you envision and hope for will never become a reality because if a relationship is toxic, it’s like quick sand the longer you stay the harder it’ll be to get out of, eventually it will destroy you,

W W W. C O M PA S S M A G A Z I N E . C A

Stay connected to the artistic community of the Central Island with this year’s virtual Arts Guide! The searchable database contains dozens of local artists, hundreds of images of work and videos highlighting a diverse range of styles, mediums, and subject matter.

Check it out online—you can make a list of favourites, see who’s in your neighbourhood, and arrange a studio visit.

It’s the perfect way to explore art from afar—and a wonderful way to discover your new favourite artist.

Issue 38 |

C O M PA S S M A G A Z I N E | 2 5

Health & Wellness

Photo © Powell River Museum

G R O W I N G U P C O A S TA L Names Have Power JOSEPH MCLEAN

ALL NAMES HAVE POWER.

My father lived here, and my grandfather as well. To my surprise I am raising the fourth generation of McLeans

When I was very young, I was sure Powell River was

on these shores, less than a block from where a young

named after Robert Baden-Powell, founder of the Boy

Gordon McLean once lived and taught and dreamed his

Scouts and namesake to my favourite hiking trail. It took

quiet dreams. It is a strange story, since I was born in To-

a trip to a museum to learn about Israel Powell, described

ronto and came by many different paths to these same

then in regal terms as a diligent and thoughtful steward

nesting grounds. I understand something about tradition

for native peoples.

and the permanence of place.

That was back in the MacMillan Bloedel days, when the

But I was not always a McLean. I was born under a differ-

mill was a regional powerhouse, and the smell of prog-

ent name, a name that was me but is no longer me. For

ress still marked the townsite like an exclamation point.

lack of a better term, I outgrew the label. And the day I

In many ways the mill was Powell River, perched on the

changed my name was also the day I grew up, became the

banks of the Powell River, encompassed by the town

person I was meant to be.

of Powell River, in the greater region we called… Powell River. It was not especially creative, but it was consistent.

Since that time, I've seen many changes. I have learned

And to a small child, it held a sense of permanence that

to call some old friends new names, address them in new

was not quite real, a blanket pulled hurriedly over what

ways. I have seen maps fall out of date and be replaced.

came before.

The Queen Charlottes became Haida Gwaii, and I got it wrong for quite a while. In fact, I was faintly peeved about

I took me years to see the wrinkles, to start pulling at the

it, this requirement to update the noises I made to de-

edges just a little. It took time.

scribe a place. The symbols on a page no longer the same.

Joseph McLean lives in Powell River BC, where he runs a computer specialty store, a whimsical blog, and the occasional marathon.

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HEALTH & WELLNESS

Health & Wellness

Even though I had asked people to do that for me, it felt

if this man brought harm to my neighbours' families, to

wrong at first. Out of place.

their culture, to their way of life, if the city name carries a reminder of that shame, I want to help. Not to holler at

I did change though, and over time my perspective grew.

them to get over it, but to help.

Perspective is a large part of the reason I still live here, in a place that is home to many voices. Old timers, loggers,

All names have power. But we have the power to change.

hippies, and philosophers, sometimes all in the same

And when the sounds and symbols we use to describe a

person. And I have spent time listening to, and convers-

thing are different, the thing itself remains. The place and

ing with, those who lived here for generations beyond

the people who live there persevere, but perhaps with a

number, who make my 4x McLeans seem like a flash in

little more peace, a little more understanding.

the great pan of time.

The risk, in this moment, is that we only divide ourselves I cannot, will not speak for anyone else. But I have learned

further. Choosing our sides, for and against, glaring dag-

something more of the man Israel Powell, what his leg-

gers across the gulf between us. But it is not too wide,

acy means to those affected. Powell famously fought

I think, to ponder that perspective. To think about the

for native land and water rights, but he also demonized

stories we tell ourselves, and the stories that built this

and banned the Potlatch. And he embraced residential

place, year by year, generation after generation. Not just

schools, setting in motion a devastating system that is still

our own stories, but the stories of our neighbours, our

uncoiling, still coming to light this day.

friends. Those we live beside, through the good times and the bad.

We call this place Powell River because the man cruised by on a boat, but Powell left one more mark: he let a

In the end, it is the relationships to each other that will

prime 15,000 acre timber lease be peeled away in dubi-

define our community, more than a label ever could.

ous circumstances, ignoring concerns from the Tla'amin people, shutting down dissent from his own Indian Land Commissioner.

I know this not only from speaking with Tla'amin members, but from an abiding interest in history, and our changing relationship to it. The museum's biography has grown, gaining nuance and detail. There are many facts we now know about Israel Powell; what is left aside is emotion. Passion. Sense of place.

To some, Powell River is a word synonymous with logging, and fishing, early days at the lake. With the simple backwoods, smalltown joys. With memories old and new.

With hard work, and love, and community.

To some, Powell River is a reminder of a devastating colonial intervention that stripped a land of its children and its resources, that tried to eradicate a culture. A system that is deeply entrenched, and all too visible to those affected.

And to some, Powell River is on Vancouver Island. Those

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people should be flung off a zunga at high tide, but for everyone else, I get it. We all have different feelings about this, as valid as they are varied.

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My personal feelings are not revulsion, but an openess, a

WE TAKE: VISA | MASTERCARD | MONEY ORDER | E-TRANSFER

willingness to learn and adapt. However well intentioned, W W W. C O M PA S S M A G A Z I N E . C A

Issue 38 |

C O M PA S S M A G A Z I N E | 2 7

Health & Wellness Rufous Hummingbird © Adobestock / Feng Yu

N O R T H W E S T N AT U R E P E R S P E C T I V E S What Hummingbirds Look For in your Garden LUNA L OIS E AU - TR E M B L AY AS SPRING STARTS its slow roll across Vancouver

gray chest and belly. Adult males have a dark head and

Island, the pink flowers of Salmonberry unfurl and

brightly colored red/pink crown and gorget (throat),

hummingbirds can be seen hovering between branch-

which changes hues depending on the light hitting

es, foraging nectar from the early flowers of the season.

the feathers. Females and juvenile males have a green

In southern BC and the eastern coast of VI, most of us

crown, grayish white throat with or without an irides-

see two species of hummingbirds during the year. Ca-

cent throat patch, a gray chest and belly with round-

lypte anna, the Anna’s hummingbird, is the most com-

ed tail feathers with white tips. If you have had hum-

mon one along the Pacific coast and the hummingbird

mingbirds at your feeder this winter, it's definitely the

which occupies the most northerly range, staying in

resident Anna's!

our area throughout the winter.

Although this species was originally limited to Mexico and California, its range has expanded northward during the end of the 20th century and they can now be seen as far as northern BC and into the interior.

Anna’s hummingbirds are around four inches long, have an iridescent green back and sides, with a pale 2 8 | C O M PA S S M A G A Z I N E | I s s u e 3 8

The second species that we see here on Vancouver Island is the lovely Rufous Hummingbird, Selasphorus rufus. This species spends the fall and winter in Mexico and its summers in the Pacific Northwest, thus undergoing one of the longest migrations of any bird, flying over 3,200km from Mexico, up the Pacific Coast, as far as southeastern Alaska. Compared to Anna’s,

W W W. C O M PA S S M A G A Z I N E . C A

HEALTH & WELLNESS

Health & Wellness

Rufus hummingbirds are notoriously feisty, acting

such as Red Flowering Currant, Ribes sanguineum

very aggressively to defend any food sources and nest-

and Salmonberry, Rubus spectabilis. Both of these

ing territory. At just over three inches, males have a

plant species are partially pollinated by insects,

grayish white chest, with a rufous head and rusty or-

such as bees but have evolved over time into taking

ange body, sometimes having a green crown, with a

advantage of hummingbird pollination. The morphol-

striking orange-red gorget.

ogy of the nectar producing organs and the sexual or-

Although we primarily think of hummingbirds as being nectar drinkers, they are actually insectivorous birds that supplement their diet with nectar, as they have very high energy demands and are able to use ingested sugars extremely efficiently compared to any other living animal, related to hovering flight dynamics. As the only bird that is able to fly in all directions, including backwards and hovering, hummingbirds are adept at catching flying insects, eating a large variety of species

gans of a flower is extremely various and plant species dependant, while also taking hummingbird feeding position into account, thus pollen may be dispersed in many ways such as gathering on the top or back of the head, under the chin, somewhere on the bill, or on the throat. While hummingbirds are well known for the length of their beaks used to probe into long tube shaped corolla, their tongues are also long, specialized in enabling efficient and rapid drinking of nectar.

such as gnats, aphids, fruit flies, mos-

The range expansion of Anna’s hum-

quitos and also spiders, whose silk the

mingbirds can be blamed on several rea-

birds also use to build their tiny nests with, adding elasticity to the nest framework. Their nests are built using a large variety of plant material, spider webs, and live lichen as nest camouflage.

In relation to nectar foraging, hummingbirds and plants have an incredible mutualistic relationship, as they have evolved alongside the plants that they pollinate and the plants have evolved alongside many of the insect species that the hummingbirds prey upon for protein sources. Plants that are either partly or completely dependent on being pollinated by hum-

sons, including heavy impacts driven by climate change, the degradation and changes in their habitats from development by humans and the massive boom in planting of ornamentals and non-native plant species. While some people assume that providing nectar feeders may lead to less hummingbirds migrating south, this is misleading and inaccurate. Nectar feeders in residential areas have allowed for the increased survival of our over-wintering and resident Anna’s hummingbirds but do not deter Rufous from migrating south to their winter grounds.

mingbirds have similar traits: brightly coloured, scent-

Although non-native ornamentals and exotic plants

less, no landing platform, with the stamen and stigma

may provide some quick beneficial nutrients to insects

placed such that the hummingbird can complete suc-

and birds, it is nothing compared to the long list of

cessful cross pollination when visiting flowers.

benefits and nutritional diversity provided by native

Plants that are pollinated by these birds also usually have nectar that is high in sucrose, as hummingbirds have the highest metabolism of any animal while in flight, aside from insects. This group of birds is able

plants. Learning and understanding the plants that are native to our ecosystem, and landscaping or gardening with them, will help the survival of hummingbird species and insect biodiversity that they depend on.

to differentiate between plants providing nectar with

If you would like to plant more hummingbird friendly

low amounts of sucrose versus those that provide high

native plants, there are many species options to con-

amounts of sucrose, and will vigorously defend plant

sider. Some of these are Salmonberry and Flowering

nectar sources.

Red Currant, Orange Honeysuckle (Lonicera ciliosa),

The arrival of Rufous Hummingbirds from their extraordinary migration coincides with the flowering of some of our local native plants which are pollinated by and provide nectar to hummingbirds,

W W W. C O M PA S S M A G A Z I N E . C A

Hairy Honeysuckle (Lonicera hispidula), Red Columbine (Aquilegia formosa), Menzies Larkspur (Delphinium menziesii), Tiger Lily (Lilium columbianum), Giant Red Paintbrush (Castilleja miniata) and Cooley’s Hedge Nettle (Stachys chamissonis var. cooleyae).

Issue 38 |

C O M PA S S M A G A Z I N E | 2 9

Health & Wellness

S TAY W E L L It Takes a Valley to Build Resilience V I VIAN VAIL L AN T IT SEEMS THAT

everywhere I look, people have to

informed about the amazing projects in our valley.

make a conscious effort to choose wellness these days.

Even in all the uncertainty, I know that at least once a

Stress is real and unending for us all. It is real for our

month I will hear about hopeful things. We have cel-

families, our work places, and ourselves as we all deal

ebrated big wins, and empathized during unforeseen

with constant change around us. I have made so many

challenges. We have welcomed new members to the col-

contingency plans in the past two years. I sit up at night

laboration and the valley. We've celebrated retirements

making contingency plans for my contingency plans.

with members who dedicated their lives to children and

I'm sorry if that made you chuckle a knowing laugh.

youth. We have not sat idle by any means. For the past nine months, we've been planning for the days we can

My personal wellness has come from a Zoom meeting, of

come back together to do good work.

all places. Somehow I lucked into a collaborative group called Children and Youth Matter Comox Valley. We rep-

With the help of the Comox Valley Community Founda-

resent a variety of organizations that have met once a

tion, we have decided to make this May into the Comox

month for years. Our focus is to create and support trau-

Valley Community Resilience Month. Together, we're

ma-informed practices in the ways we interact with and

planning several public events around the theme of Re-

support our children and youth. Ironically, a place I go

silience. What makes us Resilient? What is toxic stress

to talk about how toxic stress impacts both our physical

and what can we do about it for ourselves and our loved

and mental health outcomes over a lifetime is where I

ones? We are doing this work because we see the stress.

received the best stress relief over the Pandemic.

We're all buried in it. We also know what it will take to bring out our Resilience, and we hope you'll join us to

This was my first meeting to successfully move on-

celebrate, learn and connect with this great community.

line. We managed to create fun and connection even over Zoom. We always start with a grounding exercise,

For event dates and to get involved:

and our check-ins have helped me stay connected and

divisionsbc.ca/comox-valley/our-impact/cymcv

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HEALTH & WELLNESS

Health & Wellness

WIth over 40 shops, restaurants, banks and services, Discovery Harbour Shopping Centre is a convenient and relaxing place to stop, shop and dine on the North Island.

Visit discoveryharbourcentre.com for a complete list of shops and services available at the Shopping Centre.

1416 Island Highway, Campbell River, BC,V9W 8C9 | discoveryharbourcentre.com W W W. C O M PA S S M A G A Z I N E . C A

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Health & Wellness

Visit our Arts.Culture.Wellness. Shop at 101-1811 Comox Ave! Monday - Saturday 10-5

Home of Compass Magazine + Compass Radio

MORE Services Include: THAN Printing + Graphic Design PR + Communications JUST Advertising PRINTING! Art + Gift Gallery SERVING YOUR BUSINESS PRINT NEEDS—AND MORE! BUSINESS PRINTING Secured Cheques Customized Letterhead Envelopes + Stationery NCR Snapset Printing Double + Triplicate plus Menus + Table Toppers Business Cards Rackcards + Postcards Folded Brochures Packaging + Labelling Stickers + UPC Codes

kikiscommunications.com 3 2 | C O M PA S S M A G A Z I N E | I s s u e 3 8

COMMUNICATIONS Publishing Wide Format Printing Waterproof Paper Graphic Design Branding Communications Plans IAP2 facilitation Marketing Plans Advertising Strategy

101 - 1811 Comox Avenue K'omoks BC

250.203.1880 kikiscomm@ourmail.com W W W. C O M PA S S M A G A Z I N E . C A