Okanagan Woman Fall 2019

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FALL 2019







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Lifestyle 2 Heart Truth 16 Rockin’ the Kasbah 20 Love Living Local 22 Listen to Your Gut 28 Female Firefighters 31 Charity Social 34 Delight in the Dance 36 An Olympic Dream 4 4 The Elusive Good Nights Sleep

Recipes 8 Autumn Appetizers 3 39 Baked Brie 40 Savoury Sides 4 2 Stacked Desserts 43 Ginger Cranberry Pear Pie

Features 8 Whatever it Takes 14 Art and Healing 32 Ladies on Literature 5 0 Heather’s Horoscope

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NEVER MISS AN ISSUE! Have Okanagan Woman delivered directly to your door

LAURA GOSSET Rockin’ the Kasbah

Laura is an established Okanagan writer and recovering lawyer, who does everything but practice law! She is a passionate traveler, serial adventurer, sports enthusiast and lover of fine wine, strong coffee and a good laugh.

DEANNA RAINEY Delight in the Dance

Deanna’s greatest passion, outside of writing, is taking ‘staycations’ in the Okanagan with her family and two dogs. One of her favorite pastimes is the pursuit of a good glass of bubbly!


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SHANNON LINDEN Ladies on Literature

Shannon was a desk reporter in radio before she taught elementary school and journalism in the Middle East. An avid traveler and fitness aficionado, she loves outdoor recreation, indoor cake-baking, and anywhere show shopping.

GISELA SCHOLZE The Elusive Good Nights Sleep

Gisela is an avid educator passionate about interior design. Her life interests are often generously seasoned with a fabulous glass of Okanagan wine while discussing globe-trotting adventure tales.

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Please make your cheque payable to Okanagan Woman Mail to: Okanagan Woman Magazine Suite 203 – 575 Osprey Avenue Kelowna, BC V1Y 5A7 or call the office to pay by credit card

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MARION STOLZE Whatever it Takes

Marion’s background is in radio, print and communication management. Her absolute passion is for family and friends. A long-time Okanagan resident, she loves camping, musical theater, evening walks and the new vibrancy in downtown Kelowna.

JANICE STEPHENSON Publishing Assistant

With a background in property management and administration, Janice enjoys time with her family, the outdoors and takes pride in practicing yoga, eating raw holistic foods and reading mindful literature.

Cover Team


Hello Autumn!

JENNY KAMO Photographer

Jenny Kamo is a modern portraiture and authentic lifestyle photographer; her goal is to create beautiful and memorable images. Jenny lives in Kelowna with her husband and two daughters. A lover of all things vintage, good entertainment and dinners out!

RAMONA SATAR Makeup Artist

Internationally trained, awardwinning Makeup Artist, Ramona began her career at 15. Her talents have taken her from weddings to photo shoots and from runways to TV. Ramona now works at Gini’s Salon International in Kelowna.

This issue marks an exciting new season, along with the vibrant changing of colours, we also have a few changes in our team.

Our professional stylists are devoted to our customers and we ensure that each visit will surpass your last. We recognize that our clients have high standards and we promise to exceed your expectations. Be your own kind of beautiful! www.crimsonhairsalon.ca


I’d like to say a warm welcome to Janice, our latest addition to our editorial staff, and a heartfelt farewell to Jill, as she furthers her career in fashion retail – all the very best to you both. In this issue we also say a fond goodbye to our LOL section, but worry not… we will continue to enjoy Shannon Linden’s amazing writing talent in many more entertaining and informative articles in future editions of OKW. We all enjoy spending summer here in the Okanagan, but when the seasons change, it’s fun exploring new places around the World. For your next travel destination hot spot; see what our well-travelled writer, Laura Gosset, has to say about ‘Rocking the Kasbah’ in the exotic kingdom of Morocco. It’s so important to take care of ourselves and getting the right amount of sleep allows us to look and feel our best, rest assured we have an article to help you do exactly that! We use ‘gut instincts’ for many choices in life, so how about listening to our gut for decisions about what we put into our bodies. Nutritionist, Tania Gustafson, reveals the good, the bad and the healthy ways to achieve and maintain optimal gut health. The Okanagan is home to so many powerful women, and in this issue, we are happy to shine a light on a couple of first-class female firefighters, see how they measure up in their challenging careers.


Be your own kind of

How lucky we are to live in this wonderful country, and in October many of us will be sitting down to a Thanksgiving dinner. Why not try a few of our interesting appetizers, savoury sides and comforting desserts to enjoy with your family and friends. Wishing you all a plentiful harvest, a nutritious Thanksgiving and a howling Halloween!

Suzy xx

With love,





#123-2111 Main St. 250-493-1563 #105-1835 Gordon Dr. 250-868-0046


#106-2130 Louie Dr. 250-768-3941 #130-5710 24th St. 250-558-0745


#318-360 Trans #114-1950 Harvey Ave. Canada Hwy SW 250-861-2910 250-832-2218




WHATEVER IT TAKES… Says our cover girl, Candice Melwicks with a radiant smile as she explains that she is now

unconditionally enthusiastic about life!

-Marion Stolze

However, that was not always the case. Candice left her home town in Saskatchewan after miserable high school years during which she was bullied and made to feel like an outcast mostly because she is very tall and maybe because of her ethnicity, Candice is a mix of Metis and German.

Contrarily, that height and a beautiful face helped her secure modeling work in Edmonton where she began her determined road to set goals with timelines to succeed personally and professionally. Candice is very involved with The CMolik Foundation that provides opportunities for BC youth who have experienced adversity in their lives. Rooted in a profound belief in the power of education to transform lives, the group supports undergraduate and post secondary training, field trips, summer camps and mentorship to help the development of young people. Candice is also the Chapter Manager of the Entrepreneurs’ Organization, a global network that helps business leaders grow and learn through direct peer-to-peer experiences. The local Chapter (with thirty members) meets monthly for confidential sharing sessions and has an annual retreat. Members travel world-wide to conferences, for example across Canada and Asia. For more information about the Entrepreneurs’ Organization, log on to their website at www.eonetwork.org

CREDITS: ON THE COVER: Charcoal turtle neck viscose sweater elegantly worn with a belted paper-bagwaist gaucho pant in fabulous cinnamon crepe satin. Both pieces are from the new Autumn collection at RW&CO. boutique, located in Orchard Park Shopping Centre, Kelowna. Mink coloured wool hat with satin band is a vintage piece from GYPSY SOUL, Kelowna. Accessories and styling - Okanagan Woman. INSIDE LOOK: Black silk V neck sleeveless top, worn with a black chic pencil skirt with high side slit, both courtesy of RW&CO. boutique, located in Orchard Park Shopping Centre, Kelowna. Accessories and styling - Okanagan Woman. 8 OKANAGAN WOMAN FALL | 2019

Georgia Café kindly provided our refreshments for the shoot. Located in the mission at 107-3330 Richter St, Kelowna. Featuring Eastern European food favorites; Perogies & Cabbage Rolls. Traditionally made daily soup and sandwiches, also serving locally roasted coffee from Pioneer Gourmet. Phone: 778 478 0969 www.GeogiaCafe.ca Okanagan Mission Community Hall Association provided us with the location for our shoot. The hall is well equipped with a full kitchen and a variety of textiles and props. Beverley Dawe, the manager, was amazing to work with and very accommodating before and during the shoot. For your next event, check out the ‘big red barn’ 4409 Lakeshore Road, Kelowna. Phone: 250 764 7477 www.okmissionhall.net

Move with Candice.

Candice is for sure a mover and shaker!

She likes to be always doing something different and unique, and to stand out. For her, a no is always a maybe! She believes in living in the moment and giving where she can, making other people’s happiness a priority.

She loves to urge people to explore, learn and grow at any age – to find their own superpower and put it to work. Her next challenge is to develop a plan to help the homeless: “We go about our days not giving attention to the people aimlessly walking our streets, like they’re invisible.” Remembering what it felt like to be vulnerable, Candice doesn’t think our government programs are working and vows to take action to put our tax dollars to more efficient use. Her personal growth plan includes running for civic election so that she can be in a better position to give back to the community and influence planning.

Candice is very mindful of what she and her family eat, taking care to read labels and buy organic whenever possible. She grazes during the day on fruit, veggies and nuts, drinks smoothies and ensures suppers are nutritious. She employs a full-time nanny to help balance work and homelife and looks forward to playing with Shafer at the end of her busy day!

Currently a Realtor here in Kelowna, she enjoys our Okanagan lifestyle with her husband Michael and their three-year-old son Schafer. Her family loves to travel and they enjoy being members of the Kelowna Yacht Club. Candice likes country music and also values fun times with her girlfriends “because belonging to a girl group is important to me” says Candice. She is very disciplined about her personal regime for fitness and health; she applies herself to yoga and paddle boarding.

Life is good now and I wouldn’t have it any other way, says Candice.

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As we are preparing for the cooler season ahead, there are essentially 6 categories of footwear every woman must have. THE BIGGEST TREND OF THE SEASON IS THE ANIMAL PRINT – YOU WILL SEE IT IN ALL 6 CATEGORIES.



EVERYDAY FLAT This little devil is an absolute must and comfort is the name of the game here. Choose a classic ballet flat or a pointed toe loafer and have fun with color. Reds, metallics and prints are so much more interesting than the safe and predictable black or brown. Look for flats with arch support, cushioning and a rubber sole to keep those tootsies supported all day long.

CLASSIC PUMP This category has one job, which is to go with everything. Keep it timeless with a closed-toe 2½” to 3” heel. Adding a platform is always helpful as it provides the height without creating a sharp angle, which puts extra pressure on the ball of your foot. Black, red or nude are the best colors for a classic pump.

SNEAKER There are so many options for this little run-around companion. High top, white sole, slip on, lace-up, zip-up, sporty or sophisticated. If your fashion sense is more classic, look for a leather sneaker with a combination of patent or perforated materials. More sporty? then a white sole is a terrific choice. Tapered or pointed toe offer a chic spin on this ever-so-strong athleisure movement. Travelling? This shoe will be a dream as it goes with everything from dresses to yoga wear.

…. AND AS THE CRIMSON LEAVES FALL AND THE WEATHER GETS CRISP, OUR MINDS TURN TO A VERY IMPORTANT TOPIC…BOOTS! ANKLE BOOT This look is so strong. You can explore varying heel heights and cuts around the ankle. Suedes are a fabulous choice for the ankle boot, and look for extra detailing with zippers, studs, perforations, tassels and mixed fabrics. Musthave colors are black, brown, navy, taupe or greige; any one of these will go with everything from denim to dresses.

TALL BOOT From the classic riding boot to the more fashion forward over the knee boot, this boot will take you from day to night in a heartbeat. Watch the heel height in this category; keeping it to a lower chunkier heel makes for all day comfort. Stretch, goring and back-zips are great to accommodate the more athletic calf. Tall boots look fabulous with skinny jeans, wide-leg trousers and dresses with opaque hose.

WINTER BOOT This one depends on your outdoor activities, but there are some basic components to look for. Waterproof or water resistant, weather rating to -20*C, cozy lining and an aggressive rubber tread should be on the checklist. Then, have some fun with unique embellishments such as fur, rivets, buckles and zippers.

THERE IT IS, GIRLS! NOW GO AND BUST OUT THOSE BIG OL’ SWEATERS AND ASSESS YOUR CURRENT FALL FOOTWEAR. Once you have the essential six, you can have a ball adding more color, texture, and heel heights for even more fabulous looks. And remember, give a girl the right pair of shoes and she can conquer the world! *Don’t forget to take care of those beautiful shoes and boots and protect them against water and salt with a good ‘all protector’ spray. -Shandi Schwartz

Fashion - Comfort - Style MISSION PARK SHOPPING CENTRE - 3155 Lakeshore Rd #29, Kelowna Phone 236-420-3999 www.strutfootwear.com OKANAGAN WOMAN FALL | 2019 13

Julie-Ann Miller has been a juried active member of the Canadian Federation of Artists for 10 years in Penticton. She is a partner in Front Street Gallery where she has been selling her work since 2013. Her work has been accepted and shown in shows in the Okanagan and sold across Canada and USA. julieann.artist@gmail.com |

ph. 250 492 1077

A R T&


In Penticton, BC we have a long-awaited addition, The David Kempe Tower, to our Penticton Regional Hospital open April 29, 2019. The hospital built in 1953, renovated last in 1973 had the tower started in 2016. It is a magnificent much needed construction that supplies a parking garage, 5 new operating rooms, an MRI unit, 4 floors of patient beds and a helipad. Additional renovations continue throughout the remaining hospital. There is also another new and modern bit of thinking that is happening at our hospital. Art has been planned for the new spaces. Art in medical places has been successful because of the nature of art and the proven worth to both patients and staff working there. It can inform, guide and heal.

Art and healing are connected through the messages in the paintings. Along with a group of other experienced artists I attended a workshop sponsored by the Penticton Regional Hospital Foundation with the specific goal of creating art for the new addition to the Hospital. We were exploring how to think in terms of representation that would be able to allow the viewer to step out of their current reality and offer an uplifting of spirit. Jan Crawford (BEd BFA AFCA) a born and raised Naramata girl was well suited to provide this workshop. An Emily Carr University graduate with years of teaching experience with the Canadian Federation of Artists in Vancouver led us through the process.


“It’s All About the Bass”

4 x 3 ft acrylic on canvas framed $1490

She showed us displays in hospitals in the lower mainland discussing history and purpose of art in public places. She reviewed our ideas and lead discussion in planning. Jan explained Art Therapy as a practice by Canadian and American Psychotherapists using art as a means to explore thought and emotion. This can be used in mental health and physical health trauma. Art Therapists are part of the hospital team as a resource and must have an Undergraduate degree in Psychology, often Masters in Psychotherapy and sometimes a Masters in Art Therapy as well. What we were doing was creating Art as Therapy.

Creating a viewer experience for those who would be gracing the halls of the Penticton General Hospital.

What a wonderful, bonding group experience it was for us to see the process develop as well as our paintings. Each of us brought a different perspective and thought to our work. A collection of beautiful art was created. As an artist it is always my goal to connect with the viewer of my work. It is a therapeutic experience in its self. I like to capture the moments in life that we can relate to. The things that make us remember a feeling, place, person or time that made us aware of life. There are a few obvious ways that happens in a painting through skill, subject matter, color, size and composition. Additional ways that happens have to do with the technical part of creating art including medium, application, form, shape, space and value. All of this is generally not noticed as much to most people as does it attract your eye, create tension or emotion. In actual fact it all has to work together in a fine balance to create an end product that speaks to both the artist and the viewer. I was a healthcare worker for over 35 years and have a huge comfort with hospital settings and an empathy with the many people who are there for reasons beyond their own choice. I have a large appreciation for the healthcare team who dedicate their energy and thinking to healing. What a wonderful opportunity to connect with both and share my other love creating art. Much of my work is figurative and reflects people being people. I chose for this piece a double bass player from a jazz band that I had heard a few weeks ago, sitting 6 ft away at a table as he played. We were immersed in his emotional connection to the music he was lost in as he played. We could feel it as it reverberated in our own chests. I wanted to paint those connections to music we all have, in particular this one, hoping that my viewers would relate to it both ways. The background is deliberately non-specific so it is not distracting. We are attracted like the little bird.

As an artist I have control over all of the factors. The end product is a reflection of that control and a message created with those factors. It is said that an image is a channel through which a soul speaks. My soul says “It’s All About the Bass”

This painting is for sale for individuals or groups wishing to purchase a painting to be hung permanently in the hospital collection or for their own enjoyment.


The Dalai Lama, world’s number one feel-good guru, suggests,

“Once a year go someplace you’ve never been before.” His Holiness didn’t actually specify Morocco, but he could have.



The best thing about being a local is spending summer in… (drumroll) the Okanagan. T’is the season for early tee times, morning hikes, cycling on cooler mountain trails and splashing in our spectacular lake. Just hangin’ at home, enjoying all our Valley has to offer!

But, hello Fall! T hose hot, lazy days of summer are behind us. A chill has crept into the air, the hills are tinged with red and gold and many a’ feet are starting to itch. If you’ve got the urge to pack up and head to somewhere else this season, you’re not alone.

It’s called wanderlust, the compelling urge to travel to new places. From the snow-capped Atlas Mountains and the bustling markets of Marrakech, to the endless sands of the Sahara, add dazzling mosques and palaces and crumbling Kasbahs, then throw in spice-scented souks, woven carpets and stunning architecture, it’s no mirage. It’s Morocco, the perfect destination to satisfy even the most active wanderlust gene (honest, there really is such a thing)! 16 OKANAGAN WOMAN FALL | 2019

ONCE UPON A TIME IN AN EXOTIC KINGDOM… Morocco lies across the Strait of Gibraltar, only thirteen kilometers and a world away from souther n Spain. About 4,000 years ago, its indigenous population met, mingled and merged like a blend of Moroccan spices with whoever happened to wander into the region. The result, a swirling potpourri of unruly, fierce people the Romans called Berbers (or barbarians). Over the centuries, Arabs and other invading forces left their mark, but the indomitable Berbers maintained their own culture and language. Fast forward to modern times. The continuous mixing of cultures has produced this vibrantly distinct region considered the “Gateway to Africa.” Today, most Moroccans are of Berber descent and ninety-nine percent of the population adhere to the Muslim faith first brought to the country by Arabs. The country’s languages mirror its complex demographics. French, which originates from Morocco’s colonial past, is still taught in schools and widely spoken, but classic Arabic and Berber share official status. TRADITIONAL LIFE Intrinsic to traveling in this country is hearing the call to prayer five times a day. The first one is at dawn - no need for an alarm. Broadcast through loudspeakers from the local minaret, this haunting sound echoes throughout the streets of every hamlet and city. It’s central to daily life and more pleasing to the ear than crowing roosters! While Morocco is not considered a dry country, spirits aren’t readily available simply because Muslims are forbidden to drink alcohol. As a result, evening happy hours aren’t always a given. My advice: stock up at the local Carrefour, one of the few grocery stores that sells such libations. Don’t worry, there’s always plenty of fresh mint tea to drink. Steaming, sweet and ceremoniously poured in an age-old ritual from an engraved silver teapot held high above tiny tea glasses, Moroccans take their tea seriously. I found it fragrant and refreshingly delicious, particularly if ordered without the mounds of sugar loved by locals… that being said, tea is not wine! Hammams are part of daily life and a trip without indulging in this traditional Arabian bathing ritual would be incomplete.

For foreigners, it’s confounding. The sexes are segregated to separate areas, then the process seems to be divided into three steps. First off, you’re nearly-naked in a steam room with a big, bra-less batherwoman who has stripped down to serviceable, white cotton knickers. Then she lathers your body (all of it) with Morocco’s famous black soap and scrubs you (vigorously) with the traditional exfoliating mitt to remove dead skin. For an invigorating finish, you’re immersed in tepid water by the buckets full – one after another poured over your head until you’re gasping for air. SPICY, NOT HOT! Like the country, Moroccan food is dizzyingly diverse. A mélange of Berber, Arabic, Andalusian and Mediterranean, with an added dash of French influence, everything is fresh, aromatic and 100 per cent organic. The flavour combinations are intriguing and the spices used in cooking are not hot, but rather rich and subtle, including the likes of ginger, cumin, turmeric, cinnamon, caraway and saffron. Then there’s the quintessentially Moroccan, ras el hanout, a warm, pungent spice blend which contains as few as ten and as many as a hundred ingredients. There is no definitive composition and every cook seems to have their own secret recipe. While locals consider couscous a gift from Allah, tajine seems to be the national dish. A stew seasoned with ras el hanout, it is slow-cooked in a unique, two-piece clay pot of the same name. The fluted, conical-shaped lid traps steam and returns it to the pot as condensed liquid, which means little water is needed – a bonus in the desert. It’s typically made with a variety of seasonal vegetables and either beef, lamb, goat, chicken or even fish – but never pork. It’s on every menu in every restaurant and if you’re not careful, it’s easy to become tajined – out! There is no wrong time to eat bread in Morocco. It comes in all shapes and sizes, and is either fresh baked on a fire or in an oven, cooked in a pan like a pancake or deep-fried like a Krispy Kreme. Delicious!


THE MAGIC & MYSTERY OF MOROCCO A kaleidoscope of colours, cultures and mind-twisting contrasts, Morocco has something for ever y traveler. Here are a few of my favourite experiences to help soothe the bite when that insatiable travel bug attacks next.

Getting Lost in Frenetic Fes!

Deep in the dense, dilapidated heart of this ancient city is its medieval medina (old town), the largest car-free urban area in the world. It’s home to more than a quarter of a million people and nothing can prepare you for the perpetual pandemonium of this maze to end all mazes! It’s a jumble of souks, palaces, mosques, monuments and about 9,500 twisted laneways so narrow, goods must be either hauled or carried in by people, bicycles, donkeys or mules.

Being Blinded by Blue in Chefchaouen

Why blue? Good question. Several theories have been offered to explain the striking color of the Blue City: it repels mosquitos; the color keeps the interior of the homes cool; and Jews, expelled from Spain, settled there and painted their homes blue to mirror the sky and remind them of God. The real reason is about as clear as indigo paint, but the blue hues are great for tourism. Climbing the hilltop in Ait Benhaddou

Not to be missed, this massive 11th century, walled, red city and clay kasbah (fortress) is where Lawrence of Arabia, Game of Thrones and Gladiator were filmed.

The souks (Arab markets), crammed inside the sandstone walls of the medina, are much as they were 1,200 years ago. Crowded, dark and teeming with exotic sights, sounds and nose-punching smells, the place is claustrophobic, with a crazy yet fascinating underworld energy. Getting lost is a given!

T he smelly star of the Fes medina are the tanneries, where butter y-soft, world-class leathers are produced using methods changed little since medieval times. Smelling the Chouwara Tanneries

Exploring Moroccan countryside

The entire process is done without automation. Dozens of bare-chested workers knead animal hides with their bare feet, waist-deep in stone vats of caustic nastiness like cow urine, quicklime and ammonia-laden pigeon feces. You’ll never see (or smell) anything quite like it.

Roam through spectacular Roman ruins in Volubilis, forty atmospheric hectares of temple fragments, dazzling floor mosaics, the remnants of over fifty villas, and they’re still digging.

Bargaining with the locals

Nothing is more Moroccan than bartering for merchandise in its souks. Haggling is an extreme sport and to get a fair price, often about half of where you start, you must maintain a relentless sense of humour, be able to feign disinterest and even walk away. 18 OKANAGAN WOMAN FALL | 2019

Then head to the Moroccan mountains and wander wild trails in places like M’Goun Valley and Todra Gorge.

T he scener y is stunning and it’s the best way to understand life in traditional Berber villages.

EXPERIENCING THE POWER OF AWE IN THE SAHARA Have you ever had a moment? For me, it happens only rarely, when a sight so transcends my nor mal I can’t help but gaze with wonder. The surreal sense I’d stepped into a different world began when I mounted Ali, my grumbling camel, whose doe-like eyes with enviably long lashes looked at me with disdain. From her lurching back, the stark Sahara at sunset was otherworldly. All I could do was stare and savour, hoping to burn into my memory forever the stunning sight: undulating waves in an endless, empty sea of orange-golden sand. In the presence of such timeless landscapes and raw beauty, it was one of those

“Pinch me. Am I really here?”

experiences the highest reward of travel. If you’re into the exotic, love lyrical landscapes and a compelling culture and you’re gripped by a bad case of wanderlust this autumn, Morocco won’t disappoint. But if you go, remember the famous Moroccan proverb:

“By all means, trust in Allah, but tie your camel first.” Laura Gosset is an Okanagan writer, blogger & adventure traveler. To read more stories like this, subscribe to her blog: Away, eh! @ www.lauragosset.com



Love Living Local


Love Living Local


If you've struggled with digestive issues, you've likely heard or read about “good” and “bad” bacteria. And, as with most things’ health-related, when the balance is upset that's when the problems start.

Listen to Your Gut Bacteria is usually something people try and avoid, however, what most people may not realize is that it's always with us. In fact, there are more bacteria in your intestines than there are cells in your entire body. In spite of the negative connotation the word conjures up in our minds, not all bacteria are bad. Too much bad bacteria creates an imbalance, or dysbiosis and can wreak havoc, causing things like diarrhea, constipation, weight gain, chronic health issues, auto-immune issues, skin problems, SIBO (small intestinal bacteria overgrowth), IBS (irritable bowel syndrome), leaky gut – all those things we feel rumbling around inside, literally. So, the question then becomes, “WHAT CAUSES DISRUPTION TO THIS DELICATE BALANCE AND WHAT CAN WE DO TO RESTORE IT?” 22 OKANAGAN WOMAN FALL | 2019

There are more than 100 trillion bacteria in our gut that make up what we call the “gut flora” and keeping that gut flora healthy is vital for keeping the microbiome balanced, which allows us to achieve and maintain optimal health. What we do as far as diet and lifestyle, along with environmental factors, and the stress from any of these, either positively or negatively affects gut flora and impacts our overall health. Stress, as presented in a 2008 study following college students at exam time, showed an increase in harmful bacteria, while at the same time found the helpful bacteria decreased. Lack of sleep was also shown to disrupt the balance, even after being deprived for just two nights. We all know smoking is not good for the lungs, but did you also know it prevents gut bacteria from diversifying and doubles your risk for Crohn's disease?

Another study found that those who exercise regularly, even at low to moderate intensity, have a greater abundance of health-promoting bacteria. Many people like to enjoy a drink now and again, however, when taken to excess, inflammation caused by the alcohol alters the micro-biome in the colon. Again, you are not doing your body any favours. Antibiotics have long since known to be a cause of poor gut health. Although we do sometimes need them to battle bacterial infections, they destroy all bacteria – good and bad – in the process of helping you get well. Healthy bacteria typically start to return anywhere between one and four weeks but do not normally come back up to the same levels and in fact, can remain like this for up to 2 years. You can see by the length of time it takes for good bacteria to fully recover, how some people may end up living in a constant state of imbalance and ill health.

Healthy, good bacteria are important for proper digestion, production of vitamin K, folate, shortchain fatty acids and they help destroy bad bacteria. GOOD NEWS IS, THERE ARE SOME THINGS WE CAN DO TO HELP CREATE AND MAINTAIN HEALTHY GUT BACTERIA, BALANCE GUT FLORA AND ENJOY A HEALTHY MICRO-BIOME.

What we eat or do not eat, has a direct correlation with our level of internal health. Diets lacking in a variety of nutrient dense foods, limit the diversity of good bacteria, making it more difficult for the body to fight off infections and restore healthy bacteria following antibiotic treatments. Diets high in sugar as well as refined foods that turn to sugar when we eat them, actually feed bad bacteria and cause imbalance in the gut flora. Eliminating sugars and replacing refined foods with nutrientrich fruits and veggies, cuts off the fuel supply to the bad bacteria and begins feeding the good, to help restore balance and health. Pro-biotics are very popular and many people with digestive issues are using them. Pro-biotics are actual live, good bacteria. They are found in fermented foods or can be purchased as a supplement. Although that sounds like the perfect solution to restore healthy gut bacteria, using pro-biotics alone may only provide temporary relief. Without “feeding” the new healthy bacteria, any positive results may be short lived. Enter pre-biotics. Pre-biotics are an undigestible fibre that passes through the upper digestive tract and stimulates the growth and activity of good bacteria. World renown heart surgeon and health advocate, Dr. Steven Gundry even goes so far as to say that pro-biotics are useless unless taken with a prebiotic. Just like pro-biotics, pre-biotics are found in some foods (garlic, leeks, onions, bananas, apples, flaxseed, cocoa; jicama to name a few) and can also be purchased as a supplement. NOW WHAT IF YOU'RE DOING ALL THE RIGHT THINGS AND STILL AREN'T GETTING RESULTS?

If you're putting the right foods into your body, exercising, non-smoker, etc., and are still not getting relief, you need to look at your environment. Stress, as we touched on at the beginning, plays a huge role in the outcome of your health. Stress causes the body to go into “fight or flight” mode. The body restricts blood flow to the viscera, (gut and organs) sending it instead to the arms and legs in preparation to either fight or run away. This is very helpful in escaping or avoiding dangerous situations.

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However, living “stressed out”, even if you are putting all those good things into your body, lowers the immune system and deprives the gut, organs and even the brain of blood flow and necessary nutrients.

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info@okanaganwoman.com Got a gut feeling about improving health? Book your complimentary health assessment today at www.fuelignitethrive.com TANIA GUSTAFSON, Nutritionist & Fitness Coach (IBNFC) Tania, owner/founder of FIT Nutrition, is currently one of only five health professionals licensed and certified in Canada to coach a proven, three-phase program providing education on the importance of blood sugar stabilization, not dieting. OKANAGAN WOMAN FALL | 2019 23

WOMEN, WEALTH & DIVORCE Searching for a new Financial Advisor

Divorce is a very real prospect for many couples today and it brings on emotional and financial challenges.

Divorce impacts women and men in different ways, including the relationship they have with their financial advisor. Who keeps the couples’ financial advisor? In some cases, the divorced couple will both continue to engage the services of the existing financial advisor on a separate basis, however in most cases women are left searching for a new advisor.

LORI SAMUELS, BA, CIM®, FCSI® Wealth Manager

Lori Samuels, a wealth manager at Raymond James, spends quality time getting to know her clients well in order to help clarify what is important to them and plan for their future with that in mind. Lori truly understands the importance of building strong relationships with her clients and interacting with them like people, not portfolios. One of a few female wealth managers in the industry, Lori takes a special interest in helping and empowering women going through major life events such as divorce or death of a spouse.

Call Lori at 250-979-2712 for a complimentary meeting to discuss your financial goals.

Traditionally the financial services industry has been slow to engage female investors; this is one of the reasons some women have taken a secondary role to their husband and had little to no involvement in their financial journey. Once divorce happens, women find themselves searching for a new financial advisor, while the husband maintains the strong relationship he has developed with their joint financial advisor.

When women find themselves looking to establish a new financial advisory relationship, they may want to consider the following: • An advisor who has effective communication and listening skills. • The ability to connect with the advisor on a personal level and have their objectives fully understood. • An advisor who encourages a collaborative process and involves her in the decision making process. • Someone who can talk to her about her portfolio and how it relates to achieving her goals. • A relationship based on trust. • A professional who knows her needs may be different from a man’s and addresses those specific concerns.

Planning for your future

The financial realities of being newly single will start to settle in after divorce and once you catch your breath you can focus on clarifying what is important to you and plan for your future with that in mind. It will be important to consult your financial advisor to create a financial plan to ensure it’s aligned with your short and long term objectives. From a practical stand point you will want to ensure you update your will, power of attorney and healthcare directive as well as the beneficiary information on your RRSPs, RRIFs, TFSAs and insurance policies. At Johnson Legacy Wealth Management, we have always made it a priority to include female clients in the wealth management process. We know the importance of finding out what our clients’ goals and objectives are, and making sure all clients are engaged and feel comfortable with our team.

Lori Samuels is a Financial Advisor with Raymond James Ltd. Information provided is not a solicitation and although obtained from sources considered reliable, is not guaranteed. The view and opinions contained in the article are those of Lori Samuels, not Raymond James Ltd. Raymond James Ltd. member of Canadian Investor Protection Fund.

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| 2019 27

MEET TWO OF OKANAGAN’S VERY OWN FEMALE FIREFIGHTERS Issy Venables of Penticton and Allyson Reich of Vernon.


These courageous women opened up to Okanagan Woman about their lives and careers as firefighters.

ISSY VENABLES was born and raised

in Penticton, she is the youngest of three children. Issy describes herself as being a farm kid, who was always athletic and loved the outdoors. Upon graduating high school, Issy began to compete in freestyle snowboarding with Apex mountain being her home away from home. After a couple of years, she joined the development snowboard team for Burton and had a full sponsorship with Anon Googles and Gravis Footwear. After several cutting-edge years of competing and working within the snowboarding industry, Issy began to experience what she called a ‘burnout’, which in turn caused her to lose her passion for the extreme sport, so she decided it was time to move on and to pursue her next dream. Growing up in the Okanagan, Issy witnessed a lot of wildfires, including the Garnet Fire in Penticton (1994). This left a strong impact on her and perhaps planted a seed for her future career as female firefighter. Issy also recalls a high school counsellor who suggested that she become a firefighter because of her vast athletic abilities, personable ways of interacting with peers and her outgoing witty personality.


After some downtime and a lot of careful consideration, Issy began pursuing her dream career of becoming a female fire fighter. At the young age of 22, determined to get out of her comfort zone, she moved to the state of Texas to attend Texas A&M University where she acquired her first and second level certification. Following her graduation from that academy, Issy returned home to the Okanagan and spent the next seven years working with the Ministry of Forests in the wildfire’s division. This involved living on a base in Princeton for three years and working with a unit crew of only twenty people. Issy says the crew travelled throughout BC attending larger scale fires that required a lot of manpower. She then spent four seasons with Penticton’s ‘Initial Attack’ crew, located near the Penticton Airport – these three person crews were often helicoptered into the forest to manage ‘fire starts’ where they were the first team on-site to tackle the initial stages of a fire and often extinguished fires before they became a larger hazard. Because Ministry of Forests fire crews are provincial resources, it enabled Issy to travel to other provinces like Quebec, Ontario and Manitoba, to work on forest fires as needed.

Currently, at the age of 33, standing 5’10 and weighing 180 pounds, Issy works full-time for the Municipality of Penticton in a career structural setting, which specializes in extinguishing structure type fires. She works alongside 34 other career firefighters, who are often called in to support BC Ambulance and PEN SAR to access injured people in Skaha Bluffs Climbing area, as well as the Three Blind Mice Trail system and are also called to assist the Penticton Indian Band Fire Department. The crew members are actively involved in technical rescue training for both Ice Water Rescue and Swift Water Rescue. They also train and operate Rescue Watercraft specifically to work on Skaha Lake, Okanagan Lake and the Penticton River Channel. Although no shift is ever the same, says Issy, there are a few tasks that are done daily; there’s a quick run down of the previous days’ encounters; dealing with any issues that may arise with equipment, testing and running of all apparatus (trucks), checking all the gear to make sure it is in working order and ready to respond to calls.

When not responding to calls, the crew takes part in fitness to help prime their bodies for the day of work ahead and burn off any extra stress or anxiety they might be feeling. Issy touches on the importance of checking-in with each crew member on shift and commented on how challenging this can be at times, “just trying to figure out all of the personalities that make up the staff and how to best support each other. The rest of the day usually consists of personal training, assisting new trainees and training as a department on gear that we don’t get to use regularly such as the time it takes to pull in and park a 30ft long water rescue craft to save time during an actual emergency.” On a lighter note, Issy shared that she has a huge appetite and can often put the guys to shame with how much food she takes in during her shift. She often gets teased (playfully) for always being hungry and has even been found ransacking the kitchen in the middle the night. When asked what it’s like to work with a predominately male team, she reports that she feels right at home and enjoys the jokes shared amongst fellow crew members. Issy describes herself as being witty and has the guys laughing a lot with her come backs and radical sense of humour. Issy loves being a firefighter and enjoys the balance her career offers between work and home. She notes that her schedule allows her to have time and freedom for other things that she enjoys, such as mountain biking, paddle boarding, gardening, cross country skiing and exploring the coastline. Issy also enjoys mentoring young women and has volunteered at several non-profit organizations which help empower young women and encourage them to remain active and healthy. This summer, Issy will take part in a four – day firefighting summer camp for 15 to 18 year-old girls, educating and proving to them that it is possible for this rewarding and amazing job to become a reality for them! There are many people who pursue this career and give up because it’s too competitive, says Issy. She wants women to know that they can do it and, if they put their mind to it and persevere, anything is possible. Issy says her goals are “to continue to be the best that I can be, to make it through my career being healthy, beating the odds of occupational cancer, and to hopefully retire as a Captain.”

ALLYSON REICH, originally from White Rock, BC, grew up living next to a Volunteer Fire Chief, who used to say; “Allyson, you should consider firefighting as a career…they are starting to hire women and you are a tall, strong girl.” At the young age of 12, she was already 5’11 and still growing.

After finishing university, Allyson moved to Whistler and began to teach skiing, which then lead her to travel to Australia and New Zealand to teach skiing in the off seasons. Being an only child, her parents were not thrilled about her living half way across the world for six months out of the year, so they offered her an opportunity to start a small grocery store business in the tiny ski village of Sun Peaks, BC (just outside of Kamloops).

In December of 1999, very soon after the store was up and running, she noticed the Fire Chief of the local volunteer department coming in to buy bread and milk. They got to talking and she remembers him saying: “…practices are Wednesday nights at 6pm…you should come by.” After a few months of contemplation, Allyson finally mustered up enough courage to stop by the hall to check out her first practice. OKANAGAN WOMAN FALL | 2019 29

Allyson says the need for physical strength goes without saying to be a firefighter. “The fire or emergency doesn’t care if you are male or female, you have to be strong enough to get the job done and done safely.

But, what I’m not sure people really know is just how mentally and emotionally strong you have to be to endure a career’s worth of trauma and stress. I’m far from an emotional Hercules, but my resilience has grown and I have come to understand the importance of asking for help and knowing when I need time to heal”. In April of 2001, at the age of 28, Allyson made what she calls “the best decision EVER” and joined the volunteer team. “Practice nights were filled with lots of drills and the learning curve was steep, but enjoyable – the guys were awesome and super welcoming.” September 11, 2001 is a date that many of us will never forget. For Allyson and many other first responders, it was especially heart wrenching. This marked a pivotal moment for Allyson, who had a hard time convincing her mother that this was the ‘job’ she wanted to do. Allyson recalls her first fire was October 27, 2001, at the Delta Sun Peaks Hotel, it was still under construction at the time. “The 226-room hotel was only one-third built, the rest was still in the framing stages. Shortly after midnight, the hotel caught fire and it took thirty-eight hours to put out. Speaking with one of the full-time firefighters from Kamloops that came to help our little department of 10 people, was when I truly fell in love with this job.” Allyson was 30 years old when she applied for and was accepted into the Justice Institute of BC, Pre-Employment Firefighters Course (12-week program). She graduated on August 2, 2003. It took two years to the day, August 2, 2005 for Allyson to be hired full-time with the City of Vernon. “I was the very first female firefighter hired in Vernon’s department in their 125 years of operation.” Standing 6’2 and weighing 195lbs, Allyson was one of the tallest people in the department. She comments: “Many of the guys had to look up at me to introduce themselves. FINALLY, I understood that my height and stature had a purpose and it felt great to belong.” Allyson has been in the fire service now for over 19 years. She is happily married with two stepsons, 17 and 21. She also has an 8yr old Boxer dog named Jake. She talks about her family as being extremely understanding and compassionate especially when it comes to having to reschedule special celebrations such as birthdays, anniversaries or Christmas because she gets called away to work. She fondly remembers a time in the early days when she needed to have 30 hours of experience with each apparatus under her belt; driving, pumping, putting up the aerial ladder, etc. 30 OKANAGAN WOMAN FALL | 2019

“One morning, I was driving one of the engines along 27th street, the lights turned red, I brought the truck to a stop, the light turned green, so I accelerated, then the firefighter in the back started to giggle. I didn’t think much of it until the next few red lights when I would stop the truck and move forward on green, and he would start giggling again. The Captain sitting across from me, turns around to ask what’s so funny? The firefighters in the back say, not once, not twice, but THREE different times…people would look over at the engine, then do a double take as if they didn’t believe what they were seeing – was it really a woman driving the fire truck? What’s even funnier, about 12 years later, one of those firefighters sitting in the back of the truck is now my Captain sitting across from me, and as we drive along that same road, he starts to smile as we notice people are still pointing at the woman driving the fire truck!” Allyson describes a typical day on the job… “Day shifts start at 8am, but we try to get there early to relieve the night crew at 7:30. We rotate through positions/apparatus on a shiftly basis: one day I might be driving the Engine, the next day responsible for driving the rescue truck, the next night responsible for medical calls, etc. Suffice to say, it's never a dull day. On the first shift of the day, we have a morning meeting: The Captain and Chief(s) often join us to bring us up to speed on what's happened in the days we've been off. We work on a four day on/four day off schedule. We do chores in the morning and if we don't get any calls to that point, we do physical workouts. The afternoon is often training, or tours of the fire hall and we spend a great deal of time out in the community doing facility inspections.

Keep in mind, that we often get called away from inspections to go to calls...anything from structure fires, fire alarms, medical calls, motor vehicle incidents, to cats in trees… and ducks in storm drains – we see it all! The day shifts are ten hours long and the night shifts are fourteen hours long.” A few years ago, Allyson was put into an ‘acting in an Officer's role’ position. “Basically, when the Captain is on holidays, I'm in charge and when he's not on holidays, I'm a Lieutenant at our other station. It's not easy showing up to a scene that's in complete chaos: it's another thing to show up to that same scene and have all eyes on you looking to organize that chaos. I’m very fortunate to work with an incredible group of guys that love their job, as I do. They challenge me to be a better officer and that's a big responsibility because I don't ever want to let them down. I'm also a really emotional person, so some of the hard calls take their toll on me. I'm grateful to be a part of our CISM team (Critical Incident Stress Management) and to have strong relationships within our department and, to be able to ask for help. I am also incredibly fortunate to have a husband who provides me a safe place and a strong shoulder to cry on when it's needed.

I couldn't do what I do without the love and support of my family and close friends... they're my glue!” Allyson wants to continue to learn and grow and push the boundaries of her career. She is currently looking into going back to school to get her Master’s degree in Clinical Counselling so that she can work with Emergency Medical Responders that may be experiencing PTSD/OSD/CPTSD. It was truly an honour to get to know both of these ladies and to tell their stories of strength and determination to push their own limits, to break societal barriers and to become some of the Okanagan’s first ever hired female firefighters, serving families and communities in such an admirable way. For all the women who ask themselves “Am I capable?” or “Can I REALLY achieve that?”, let these two ladies be a testament that you can do whatever you put your mind to. You can break the mold and change the rules. Reach for the sky and never give up on your goals. Never stop dreaming of what you can accomplish!

We also want to acknowledge all firefighters who serve us so well in the Okanagan Valley.

Thank you f rom all of us at OKW


L O L | L A D I E S O N L I T E R AT U R E


Join us for reviews of what we’ve read, recipes and more online at shannonlinden.ca

Welcome, Fall, you show-off season! With your pumpkin orange, glittering gold and crimson colours bursting beauty upon the earth, we love your majesty; your hint of chill in the air; the way you ease us from hot days of summer to heart-beckoning days of snowy winter. And welcome, dear readers, to the final LOL column in Okanagan Woman. The autumn air whispers of change, and I have heeded the call. After eight years of penning this piece, it is time to close the curtain. I’ve been in a few book clubs in my life. The first, when my son was just a baby and I, just desperate for adult conversation with companionable women. The wife of my husband’s colleague invited me to join and I was delighted – until I made an ass of myself at our very first meeting. The hostess asked me what I did for a living and because it is polite, I was about to reciprocate the question, except I already knew the answer. Like everyone else there, she was a lawyer. Indeed, myself and the neighbor I invited, were the only exceptions. Thinking myself clever, I said to her, “I understand you are an attorney.” Apparently, I’d been watching too much LA Law. Hand on her chest, she mockingly replied, “Attorney? That’s what they call lawyers in the United States. In Canada, we’re called… lawyers.” Strike one for the new mom. I don’t recall how many more of those meetings I attended, but enough to confirm my first impression: it wasn’t a good fit. The next book club I belonged to was set in the Middle East, where a group of expatriates eagerly devoured contraband books we’d smuggled from Canada to the United Arab Emirates. Fast forward to 2011 and the creation of the LOL. We are a group of fifteen women, who meet on the first Wednesday of every month, to discuss a novel or non-fiction selection. We sip our valley’s bounty from sparkling wine glasses and indulge in fabulous food. But most of all, we laugh-out-loud as we discuss everything under the sun, including the book.

Every single woman in the LOL is wonderfully unique. Some have children, some don’t. Some have grandchildren, some don’t. Some have husbands, some don’t. Most have (or at least love) dogs. Some are still working, some are not. We have teachers and teachers’ aides, travelers, writers, a librarian; a doctor, nurse, physiotherapist and pharmacist; entrepreneurs, artists, RCMP members, and yes, even a lawyer. I love these ladies! I admire how smart and strong and interesting each and every one of them is. How kind, caring and classy. Over the eight years we’ve been gathering, we’ve gained new wisdom and new friendships. My blessings have been fourteen-fold. Now that my son has graduated from university and my daughter is nearing completion of her degree, I find myself with a little more time and a lot more yearning to complete some fiction projects that are calling— make that screaming— for completion. I look forward to contributing feature articles to Okanagan Woman, but I will miss penning this piece. If you’re interested in what the LOL (still going strong) is reading, please check shannonlinden.ca for a list of our books and even some of our recipes. You can also visit Laura, who writes for Okanagan Woman and is a member of the LOL, at lauragosset.com, for some incredible travel blogs and a link to our book club. It’s wonderful to end on a high note, so I leave you now with a highly recommended read.

Take care, thanks for your support, and keep reading, sipping, savoring, and LAUGHING OUT LOUD!! 32 OKANAGAN WOMAN FALL | 2019


Some ladies know in advance the book they’ve been aching to read. Others agonize over the choice. After all, there is so much great literature and so little time. When it is my turn to host, I employ my personal strategy: select a Canadian award finalist or winner. Not only do we support this country’s writers that way, we learn a lot about our culture. The Girl Who Was Saturday Night, a finalist for the 2014 Governor General’s Award, did not disappoint. Set in the gritty, sexy Montreal of 1995, the Quebec separatist referendum is all people can talk about while boys and her uncertain future are all Nouschka Tremblay can think about. She’s nineteen and tied to her twin brother, Nicolas, by more than a birthday. They are deeply connected—best friends, really—who often still share a bed. Abandoned by their teenage mother when they were infants, the twins spend much of their childhood being paraded around the showbiz circuit by Etienne, their infamous folksinger father. No matter how washed up he is or how many times he’s been to prison, Etienne remains beloved by the people (although no one outside Quebec has heard of him).

The twins can run (and get into plenty of trouble) but they cannot escape their childhood fame. The only stable presence in their lives is the wonderfully caring, though slightly crazy, Loulou, their paternal grandfather. He does his best, but the gorgeous twins seem forever doomed to be known as petit Nicolas and petite Nouschka. Until Nouschka wants out. Desperate to create her own identity, she signs up for night school so that she can complete her high school diploma and continue her education. She is sometimes derailed by her brother’s antics, but the biggest impediment to her success is the man she falls in love with, Raphael, a former figure skater, also haunted by a dysfunctional childhood.

I loved this book! I’ve never encountered an author so adept at simile and metaphor, mood and understated humor.

The streets of Montreal are crawling with cats who creep across the pages of this book, jumping into random windows and curling up on strangers’ beds. A white, skinny cat is… “like a 19-year-old boy wearing a wife beater undershirt.” Another cat slinks down the hall, “like a naked girl heading to the bathroom after she has had sex in an unfamiliar apartment.” The ambience is so rich. You can almost smell the French culture seeping from the pages like a freshly baked chocolate croissant.

We understand exactly what she means, when O’ Neill writes: “There was no difference between the expression I like you and I love you in French. You could never declare love like that in English.” It is a coming-of-age book and the journey of self-discovery is never smooth. Mischa, an aging Russian playboy and on-again, off-again lover, who truly cares for Nouschka, sums it up best: “You are engaged in the greatest battle of them all: the battle to be yourself. It is the ugliest battle. Many of those we love will be killed. Nicolas is the only person who will really make you weep one day…but we always feel good after weeping.”

5/5 Cheers!


A kick of the heels, a sensual spin, swaying in time to the music…put all these movements together and you have the elements for dance. And dance is not only great fun, it’s good for you.

Anything that puts a big smile on your face is good for you.


The health benefits are amazing too. Just ask the hundreds of thousands of North American women who are partaking in Zumba, a highly popular Latin dance and exercise program that promises wonderful fitness results while the participants conquer the latest dance moves.

South America’s most popular rhythms are incorporated into Zumba. Salsa, Merengue, Reggaetón and Cumbia are the main beats, but Zumba also incorporates other international types of dance like flamenco, Samba, belly dance, Soca, Quebradita, Tango and Hip Hop.

ZUMBA was created in the 1990’s by Colombian

Roxana is originally from Peru, where she met her Okanagan husband while he was working there. She says “everyone can enjoy Zumba dance”. Anyone can do it, even kids. My regular students range from age 13 to close to 90 years old! It doesn’t matter what shape you are in. Go at your own pace and get comfortable… it’s a progression. Some of my students are very fit and others are not but hey all love it because it’s so much fun!” she says.

dancer and fitness instructor, Alberto Perez. When he arrived to teach a fitness class, he realized he’d forgotten his class music, so he played his own Latin music that he happened to have on hand and started dancing. People followed, and a hit was born. After moving to the USA a few years later, he started a company called Zumba… similar to Rumba which, in some Latin countries, means ‘a party!’ Local Zumba instructor, Roxana Horna, teaches classes at the Woman’s Place; Global Fitness and Dual Influence Latin Dance. 34 OKANAGAN WOMAN FALL | 2019

Roxana smiled and said,

“there is even room for people with two left feet.”

“If you’re not coordinated it just doesn’t matter. After two or three classes, you’ll catch on. The classes are an hour long and the music is so engaging that people don’t feel like they’re exercising.”

Roxana extols the benefits of Zumba on your mental state, as well. “It’s a whole-body workout! Zumba is good for cardio and toning and, mentally, it just makes you happy. We laugh a lot! Our classes are all about students feeling comfortable. The music runs continuously for an hour, so you should bring a full water bottle and feel free to take a break at any time.” While most students are female, there are men attending classes as well. Roxana says they are generally very energetic and bring a different vibe to the class. As a long-time Zumba instructor, Roxana has been able to head numerous fundraisers for local and international causes. The local benefitters include the Kelowna Woman’s Shelter, Karis, the Kelowna Food Bank and the BC Children’s Hospital. She has also hosted fundraisers for Peru after a devastating flood that took the lives of many and left thousands without a home. She helped run a similar fundraiser for Mexico. Check out Roxana’s web site for more information, at www.roxanah.zumba.com. Then get ready to dance! Another great exercise plan, JAZZERCISE is the original dance fitness program, celebrating its 50th anniversary this year. Sara Green Eddy operates Move & Flow dance fitness and yoga in Kelowna. “Jazzercise was created in 1969 by Judi Sheppard Missett, a professional dancer who realized how much her dancing helped her fitness,” says Sara. “It is a classic aerobics program that has evolved over fifty years and they’re constantly updating moves and music. The choreography is also easy to follow.”

“NEW TO FITNESS? Everyone works at their own pace. We don’t face the mirrors, there is no criticism and no judgement. It’s all about having fun. We deliver the classes at multiple levels, showing low impact at the same time as high impact,” says Sara. “Throughout all the various styles of Jazzercise, the inevitable benefits are clear - weight loss, toning, mental strength and stress relief. I’ve heard many people say it’s so much fun and it is the only exercise class they have stuck with for a long time. The thing about Jazzercise is that it is a community, everyone helps out and we do fundraiser events with a lot of support from the group. The Jazzercise community has a very welcome and friendly feel. There are lots of young Moms helping each other, too.” says Sara. Like Zumba, the majority of class participants are women, although men are welcome and do attend. Private lessons and events are also available. There is also child minding available during many of the classes. For more information on rates and class options, contact Sara at 589 Lawrence Avenue, Kelowna or www.moveandflow.ca Whether it’s Latin music, a flair for modern dance or simply a love of exercising to music, both Zumba and Jazzercise are perfect for the individual who is seeking a fit, healthy body and strong mind…

all delivered with a smile.

Jazzercise incorporates mostly Top 40 music. The routines change about five times each year, with updated dance steps and music. They are all reviewed and approved by experts such as physiotherapists. Most classes last about an hour. There are several types of classes to choose from. Interval classes unleash the heart pumping, fat-burning power of Hi Intensity Interval Training. The result is definition in all the right places, with circuit-based bursts of cardio and strength training. Dance Mix sculpts lean muscles and crushes calories in a high intensity workout that mixes dance-based cardio with strength training.

Pulse-pounding music and body-blasting moves bring the intensity to transform your body, boost your mood and ignite your energy. In Fusion classes, participants supercharge their metabolism and blast fat fast. It is a circuit-based, high intensity, interval training class that fuses dance moves with muscle work for a total body workout. Strength45 classes are confidence-inspiring sessions that result in contour and definition while you melt fat. Forty-five minutes of fat burning and muscle sculpting will transform you! Jazzercise classes take place throughout the day, every day of the week. Class sizes average from 5 to 20 students.

Located in the Cultural District, the Kelowna Community Theatre features more than 250 events annually including comedy, music, dance, film and theatrical performances.

Never miss a show, sign up for our monthly enewsletter or view the upcoming events calendar at theatre.kelowna.ca. OKANAGAN WOMAN FALL | 2019 35

Eiren Crawford is a BC born and raised Canadian Dressage rider with International experience at the highest level.

TOKYO 2020



Eiren grew up with horses and has dreamed of representing Canada at the Olympics since she was a young girl. In 2002, Eiren left Canada for Europe to work for Olympian, Ingrid Klimke, in Germany. This catapulted her journey, taking her to some of the best equestrian locations in America and Europe. Working for, and learning from four Olympians, she was privy to some of the world’s best training and developed her technique to bring horses to the highest levels while maintaining a positive spirit. Over the past five years she has proven her skills in the most difficult competitions in the US, finishing with top placings at internationally sanctioned competitions in Wellington, Florida, Devon (PA), Temecula and Sacramento (Calif). During the years away, she has continued to return to BC and the Prairies to support the dressage community with ongoing clinics and educational opportunities. In 2018, Eiren moved back to Canada with the goal of focusing on her Olympic dream while helping to develop future local dressage riders. For those of you who are dressage enthusiasts, some of the other Olympians Eiren has worked with and/or received training from include: Ashley Holzer, Canada; Lars Pederson, Denmark; Morten Thompson, Denmark; Ingrid Klimke, Germany and our own Leslie Reid from B.C.


E i r e n h a s b e e n p a r t n e r e d w i t h h e r O l y m p i c h o p e f u l , G o d o t S S F, a n e i g h t y e a r o l d D u t c h Wa r m b l o o d g e l d i n g f o r t h e p a s t f i v e y e a r s . Godot has shown incredible talent earning praise from international judges for his training, his potential and the harmony in the relationship he has with Eiren. Dressage Canada has invited Eiren to join the elite ranks of other Canadian Olympic hopefuls - the journey for this group is long, arduous and expensive. The majority of qualifying opportunities for Canada’s Olympic Dressage Team take place in Wellington, Florida between January and March 2020, then North Carolina in April and Ontario in May.

Eiren has an incredible work ethic, she is humble and she is focused. Over the years she has slept in her own horse trailer in an effort to make this dream a reality. It is not every day that the qualities and riding competency Eiren possesses are partnered with an animal of Olympic quality. Eiren needs our financial assistance to help make this dream a reality… and we can be assured that Eiren will serve Canada’s Olympic Dressage Team with honour and integrity.

FOR FURTHER INFORMATION ON HOW TO FOLLOW EIREN ON HER JOURNEY, please contact: Anna Hunt-Binkley at ahuntbinkley@gmail.com or phone: 250-862-6797. 36 OKANAGAN WOMAN FALL | 2019

CANDICE MELWICKS, Realtor Hi – I’m Candice, human who created a mini human (the best part of me), healthy lifestyle advocate, fashion lover and cilantro hater.

Why did I choose to start a career in Real Estate? Connecting with people is what energizes me – I thrive on variety and creativity. Real Estate gives me the opportunity to meet and interact with new people everyday. I love doing business with people who want to do business with me. That is the great thing about the Real Estate business - there are so many choices out there that when people choose to work with me it is truly a testimony to my hard work. This gives me the ultimate motivation to ensure you have the best Real Estate experience!

Why should you work with me? Besides the mundane stuff such as my experience, neighbourhood knowledge, price guidance/negotiation skills and passion…If I work for YOU, I’m all in! I believe wasted opportunity is tragic. If I can’t exhaust my efforts and resources, I’m not doing enough. I believe that every client at every price point deserves an amazing experience. I promise to give you the good, the bad and the ugly – always ensuring you are well informed and have the best knowledge to understand the process of selling or buying a home. I’m relentless – I dare you to say NO!

“Connecting and bringing people together is who I am to my core – leaving people better off than before they met me!” First impressions are everything, and I would love to meet for a coffee to give you the opportunity to get to know me.

Trust me - you’re going to love working with me.

Candice Melwicks, Realtor | COLDWELL BANKER Horizon Realty | 250.826.6699 candice@movewithcandice.com | www.movewithcandice.com OKANAGAN WOMAN FALL | 2019 37

Combine acorn and butternut squash with pumpkin, apples, onions, and sage FOR THE PERFECT RENDERING OF FALL IN A SOUP.


• 3 cups butternut squash (roasted) • 1/2 cup acorn squash (roasted) • 1/2 cup pumpkin puree • 3 1/2 cups chicken broth • 1/2 cup yellow onion (chopped)

• 1/2 cup green apple (chopped and peeled) • 2 tbs butter • 1 tbs dried sage • 1 tsp salt • 1/4 tsp pepper • 1/2 cup half & half


1. In a large saucepan, melt butter and add apples, onion, and sage. Saute for 8 minutes, stirring occasionally. 2. Add pumpkin puree, roasted acorn and butternut squash, chicken broth, salt, and pepper. Simmer for 15 minutes breaking up larger pieces of the squash. 3. Remove from stovetop and put in your blender, one cup at a time to puree smooth. Repeat until the entire soup is smooth. PREP TIME: 10 MINS





(Hot soup has a tendency to make a slight "explosion" in a blender so doing only 1 cup at a time will reduce the "mess")

4. Return all soup to the saucepan and stir in half & half.

5. Serve warm with croutons or crackers.



• 2 cups granulated sugar • 1 cup canola oil • 3 large eggs • 2 tsp vanilla • 1 tsp ground cinnamon • 1 tsp kosher salt • 1 tsp baking soda

• 1/2 tsp baking powder • 2 cups all purpose flour • 1 cup whole wheat flour • 1 cup grated zucchini • 1/2 cup grated carrot • 1/2 cup mashed banana • 3/4 cup walnuts


1. Preheat oven to 375°F. Coat 2, 9×5 loaf pans with nonstick spray. Cut 2 strips of parchment paper to fit the bottoms and sides of the pans, allowing the parchment to hang over the ends, for easy removal. Spray the pans again. Set aside. 2. In a large bowl stir together the sugar, oil, eggs, vanilla, cinnamon, salt, baking soda, and baking powder until smooth. 3. Next stir in both flours until combined. Finally stir in the zucchini, carrots, banana, and walnuts. 4. Divide the batter between the 2 pans. 5. Bake for 50-60 minutes or until a toothpick inserted into the center comes out clean. 6. Allow to cool in the pan for 5-10 minutes and then using the parchment paper lift out of the pans to cool completely. 7. Serve warm or at room temperature. 38 OKANAGAN WOMAN FALL | 2019


An impressive and un-fussy appetizer for any party.

Best part, this baked brie recipe comes together in 15 minutes!


with jam and nuts INGREDIENTS

• 3 tbsp fig jam or honey, divided • 1/4 cup to 1/3 cup dried mission figs, sliced • 1/4 cup to 1/3 cup shelled pistachios, roughly chopped • 1/4 cup to 1/3 cup walnut hearts, roughly chopped • 13-oz round French brie


1. Preheat the oven to 375 degrees F. 2. Place the fig jam in a microwave-safe dish. Microwave for 30 seconds to soften. 3. In a small bowl, combine the sliced dried figs with the nuts. Add half of the fig jam and mix well to coat the nut mixture. 4. Place the round of brie in a small cast iron skillet or oven-safe dish. Using a small knife, coat the brie with the remainder of the jam (or honey.) 5. Top the brie with the fig and nut mixture. 6. Place brie skillet or dish on top of a baking sheet. Bake in 375 degree F-heated oven for 10 minutes (or until brie softens a lot and starts to ooze). 7. Remove from oven and let baked brie sit for 3 to 5 minutes to settle before slicing or pocking at it.

8. Serve warm with your favorite crackers!

BRIE RIND is PERFECTLY EDIBLE. I leave it on for looks…

it will also hold the melted brie together and keep the toppings nicely on top. But you can, if you prefer, remove the top rind.

You can mix the toppings however you like. If fig jam is not available to you, you can use honey, apricot jam, or orange marmalade. I like walnut hearts and pistachios, but you can also change and use pecans, almonds or other nuts that you like. Same with the dried figs, other dried fruit like apricots, cranberries or raisins will work. WWW.THEMEDITERRANEANDISH.COM

“Fall colours are my favourite, especially when enjoying a glass of Pinot Noir with friends and a dish of culinary magic from CHAOS Bistro.”

Join us at

CH AOS B I STRO Lake Country’s newest lounge experience Make your reservation for an intimate evening with friends or book your holiday party with us. Come for the wine, stay for the food. We can’t wait to see you.

~ marissa neuner, winemaker ex nihilo vineyards

2 5 0 - 7 6 6 - 5 5 2 2 | E X N I H I L O V I N E YA R D S . C O M OKANAGAN WOMAN FALL | 2019 39



• 3/4 lb. mild ground pork sausage • 1 medium sweet onion • 2 medium granny smith apples • 1 c. celery • 2 large garlic cloves • 1 c. toasted walnuts • 1/4 c. fresh parsley

• 2 tbsp. fresh sage • 1 tbsp. fresh thyme leaves • 1 tsp. kosher salt • 1/2 tsp. freshly ground pepper • 12 c. assorted bread cubes • 2 1/2 c. low-sodium turkey or chicken broth • 1/4 c. melted butter


1. Heat oven to 350 degrees F. Sauté sausage and onion in a large skillet over medium heat 6 minutes or until sausage is no longer pink. Add apples and next 2 ingredients; sauté 5 more minutes or until apples are tender. Stir in walnuts and next 5 ingredients. Transfer to a large bowl, and let cool 10 minutes. 2. Fold in bread and broth until well blended. Spoon into a wellgreased 3-quart or 13 x 9-inch baking pan. Brush top generously with butter. Bake at 350 degrees F for 45 to 50 minutes or until top is crusty and brown. Garnish, if desired.


Better bread means better stuffing, so use a mixture of artisanal breads such as pumpernickel, sourdough, and multi-grain varieties. The hearty, chewy texture and flavorful crust holds up to the stock. Toss dried fruits such as apricots, figs, or raisins in with the apples for an added touch of sweetness.




• 8-10 carrots peeled • 2 tbsp butter melted • 2 tsp garlic minced • 4 tbsp parmesan cheese • 1 tsp chopped parsley


1. Preheat oven to 400 degrees F. 2. Mix melted butter and garlic together. 3. Place carrots on a parchment paper lined baking sheet. 4. Drizzle with butter/garlic mixture. 5. Roast in oven for 15 minutes. 6. Shake pan occasionally to rotate carrots. 7. Top with cheese and roast for another 10 minutes or until carrots reach desired doneness.

Top with parsley and serve immediately PREP TIME: 10 MINS





Quinoa Stuffed


Acorn Squash


• 1 acorn squash cut in half • 2 tbls extra virgin olive oil • 1 cup cooked quinoa • 2 tbls raw walnuts, chopped* • 2 tbls raw slivered almonds*


• 2 tbls unsweetened dried cranberries • 1 medium carrot, shredded • 2 tbls fresh parsley, chopped • salt and pepper to taste • 2 tbls feta (optional)


1. Set oven at 400F. Cut acorn squash in half, scoop out seeds. 2. Drizzle olive oil on the cut side of squash and place cut side down on baking sheet. 3. Cook in oven for 40 minutes, or until soft. 4. Cook quinoa accordingly. Add 1 cup of cooked quinoa to a bowl with remaining tablespoon oil, walnuts, almonds, parsley, shredded carrot, dried cranberries and salt and pepper. 5. Once squash is finished cooking, add quinoa mixture to the center of the squash and serve.



Brussels Sprouts

Glazed with Bacon



• 5lbs Brussels sprouts, trimmed • 5 ounces bacon (about 5 slices), cut into 1/2-inch pieces • 1 tbls. extra virgin olive oil • 2 tbls. thinly sliced garlic (from 4 to 5 cloves) • 1 tbls. fresh thyme leaves

• 5 tbls. unsalted butter • 3 tbls. packed dark brown sugar • Kosher salt and freshly ground pepper • ½ cup turkey stock or low-sodium chicken broth


1. Using a paring knife, cut a slit straight through center of each sprout and down through stem end (but do not cut in half). Cook bacon in a large pan over med-high heat until browned and most of fat is rendered, about 7 minutes. Drain on paper towels; discard all but 1 tbs fat from pan. 2. Return pan to medium-high heat. Add oil, then garlic and thyme; cook until fragrant, about 30 seconds. 3. Add sprouts, butter, brown sugar, stock, 2 tsp salt, and 1/4 tsp pepper. Bring to a boil, stirring to evenly coat sprouts. Reduce heat to med-low, cover and simmer until sprouts are tender when pierced with the tip of a knife, 18 to 20 minutes. Uncover and continue cooking until liquid is reduced to a glaze that evenly coats sprouts, 7 to 9 minutes.

Remove from heat, stir in bacon, and serve. OKANAGAN WOMAN FALL | 2019 41

Thanks for giving us…



Paleo Apple Pie


• 3 Eggs • 3/4 cup Unsweetened Almond Milk • 3/4 Lemon, juiced and divided • 1 medium Banana, mashed • 1 tsp Vanilla Extract • 1/2 cup Coconut Flour


1. In a large bowl, whisk the eggs, almond milk, mashed banana, 1/3 of the lemon juice and vanilla until combined. 2. In a separate bowl, combine the coconut flour, arrowroot flour, baking powder, baking soda, and salt. Add to the wet mixture about 1/4 cup at a time, whisking thoroughly. 3. Grease a large skillet with coconut oil and place over medium heat. Once hot, pour pancakes in the skillet, about 3-inches wide. 4. Once small holes begin to appear in the surface of the pancake, sprinkle a few apple chunks onto it and flip over. Cook each side approximately 3-4 minutes. Repeat until batter is finished.

Pumpkin Pudding



• 20 ginger snaps • 4 oz softened Cream Cheese • 1/4 cup butter • 1/2 cup powdered sugar • 16 oz cool whip divided

• 3.4 oz package pumpkin instant pudding • 1 1/2 cups milk • white chocolate bar to make curls


5. Heat coconut oil in a small saucepan over medium heat. Add remaining apple chunks, cinnamon, the remaining 2/3 of the lemon juice. Stir until combined 6. Mix the remaining 1 tablespoon of arrowroot powder with 2 tablespoons cold water, add to diced apples and turn down to low-medium heat. Let simmer and stir occasionally for 3-5 minutes or until apple chunks are soft.

7. Top apple pancakes with chunky apple cinnamon sauce. PREP TIME 15 MINS


Refrigerate at least 1 hour before serving

1. Begin by crushing your gingersnaps. For a very fine mixture, place cookies in your food processor. 2. Scoop a few tablespoons into the bottom of several cups 3. In a medium bowl, blend cream cheese, butter, powdered sugar and ½ of the cool whip. Blend well and scoop over cookie crumbs. 4. In another bowl, make your pudding by adding your milk to your bowl and instant pudding. Whisk together until pudding thickens. Pour over the cream cheese layer. 5. Top with Cool Whip. Add white chocolate shavings and cookie crumbs. 42 OKANAGAN WOMAN FALL | 2019

• 1/2 cup Arrowroot Powder + 1 tbls • 1/2 tbls Baking Powder • 1/4 tsp Baking Soda • 1/4 tsp Sea Salt • 1 tbls Coconut Oil • 2 Apples (cored and diced) • 1/2 tsp Cinnamon




DESSERTS! Gingered





• 1 1/4 cups unbleached all-purpose flour • 1/2 tsp kosher salt • 1 tsp brown sugar • 1/2 cup (1 stick) unsalted butter, cut into small pieces • 4 to 5 tbsp ice water • 2 oz gingersnap cookies, about 10 small cookies, or enough to yield ½ cup of fine crumbs FOR THE FILLING

• One 12-oz bag fresh or frozen cranberries (about 3 cups) • 3/4 cup turbinado sugar (or more to taste) • 1/2 cup juice and rind from 1 large orange (rind removed in long strips using a sharp vegetable peeler) • 1/2 cup thinly sliced ginger, no need to peel but scrub well • 3 leafy rosemary sprigs, each about 7 or 8 inches long • 3 large firm-ripe pears (about 2 pounds total), stems removed, cored and thinly sliced about ¼” thick (no need to peel) • 1 lg egg white, lightly beaten

Serve warm or at room temperature with freshly whipped cream. WWW.FOOD52.COM

1. In a food processor, blitz your gingersnap cookies using the pulse function until they’re finely ground. Cookie crumbs can be prepped several days in advance stored in an air-tight container. 2. Pulse flour, salt, and brown sugar to combine. Add butter pieces, then pulse until butter is the size of peas. Sprinkle 2 tbsp of water over mixture and pulse a few times, then repeat with 1 tbsp of water at a time, until small curds start to form and the dough holds together when pinched with your fingers. Form dough into a 4-inch disk, wrap in plastic, and refrigerate until firm, about 1 hour. (Dough can be refrigerated up to 3 days in advance; allow to soften on the counter before rolling it out.) 3. Remove the dough from fridge. Spread gingersnap crumbs on a clean work surface. Roll out dough on top of crumbs, coating both sides, into a 11-inch round about 1/8 inch thick. Fit dough into a 9-inch pie plate, and crimp edges. Thoroughly chill shell in refrigerator. 4. Preheat oven to 400° F. Line shell with parchment or foil, fill with pie weights or dried beans. Bake until golden brown, about 25 minutes. Transfer to a wire rack. Remove pie weights and parchment. Let cool completely. TO MAKE FILLING AND ASSEMBLE PIE

1. Set aside 1/2 cup of cranberries. Bring remaining cranberries, turbinado sugar and orange juice to a simmer in a saucepan over med-high heat, stirring frequently. Cook, just until cranberries begin to pop, about 3 minutes. This is the time to taste for sweetness. Add more sugar if preferred. Drain cranberries, set over a bowl to catch the juice; about 1 cup. Place cranberries in a small bowl and stir in your reserved 1/2 cup of cranberries. Set aside. 2. Return strained cranberry juice to a saucepan, add ginger, orange rind and rosemary. Simmer liquid over med-low heat until thickened and reduced by half, about 15 minutes. Remove from heat, let cool before removing the ginger, orange, and rosemary. Using a fine-mesh strainer, pour syrup over cranberries. Discard solids. 3. Heat oven to 350° F. Brush a par-baked pie crust with egg white. Evenly layer the crust with thinly sliced pears, starting around the outer edge and working to the middle; once done, your pears should be 3 to 4 layers deep. Top with cranberry mixture, spreading it evenly to the edges. Bake until syrup has thickened, berries begin to brown and pears are tender, about 45 to 50 minutes. If pastry edges brown too quickly, cover with a band of foil. 4. Let pie cool on a rack. OKANAGAN WOMAN FALL | 2019 43

THE TOPIC OF A GOOD NIGHT'S SLEEP HAS BEEN ANALYZED AND STUDIED BY POETS, MUSICIANS, AND MEDICAL PRACTITIONERS FOR AGES. The realm of rest and rejuvenation is ever elusive for insomniacs while sleepaholics far too frequently choose to descend into a lethargic slumber state.

The Elusive

GOOD NIGHT'S SLEEP Statistics show that about 6 out of every 10 Canadians wake up feeling tired; while approximately 40 percent of us will have some sort of sleep disorder in our lifetime. What makes for a more restful sleep begins by a basic understanding of the typical sleep stages that create one full sleep cycle.

For most of us, a sleep cycle progresses through five stages: STAGE 1 Very light resting sleep: muscle activity is slow, and one can be easily woken up. STAGE 2 Light sleep: breathing and heart rate slows down, our body temperature starts to drop and brain activity lowers. STAGE 3 Deep sleep: the body starts making repairs and the brain begins to generate delta waves.

STAGE 4 Intense deep sleep: the brain produces slow delta waves and muscle activity is limited. STAGE 5 Rapid Eye Movement (REM): the blissful moment where dreams occur and eye movement, heart rate, breathing, blood pressure and brain waves begin to increase.

On average each sleep stage can take 5 to 20 minutes to complete, with the 5 stages creating one full sleep cycle. Adults typically sleep an average of 4 to 5 cycles per night, with the first sleep cycle taking about 90 minutes, then each cycle progressively adding ten minutes to become approximately 120 minutes in duration. People in good health typically need 7.5 to 8 hours of sleep, with a minimum of disruptions between each sleep cycle in order to feel fully rested in the morning. If one stage is interrupted, your body must reset and begin at the first stage again. Essentially after being woken up, you are being deprived of the deep, restorative restful sleep that occurs in the later stages. Repeated interrupted sleep can impact one’s attention span, personality and may ultimately create havoc with your health if not quickly rectified. 44 OKANAGAN WOMAN FALL | 2019

A few sleeping strategies and bedtime tips can help to set the stage in your bedroom environment to induce a more restful night's sleep and ultimately support better health.

AKA Room Services Window Treatment & Decor Specialist

• Establish a set routine before bedtime. Begin with vigorously de-stressing of your scalp by brushing your hair with a wood bristle brush (found in holistic health care departments). Brush your teeth and try taking a warm bath to cleanse away negative energy accumulated in your aura throughout the day. These initial steps trigger signals in your brain that you're preparing to go to sleep. • Neutralize and create your own personalized sleeping oasis by making your bedroom clutter free of clothing, televisions, cell phones and computer technology. Blue electronic lighting from technological gear can trick the brain into thinking its daytime and is detrimental to falling asleep. Limit your screen time before going to bed and opt for a paperback book instead of an e-book in order to help slow down your mind processes. • Start by keeping the bedroom cooler as a lower room temperature is more conducive for sleep. You sleep well when it's raining because of the cooler room temperature with the added bonus of natural white sound therapy and fresher air. Our feet help us to maintain a lower body temperature and sleep studies also show that one foot outside of your covers can help you get to sleep faster. • Light controls the circadian clock and sleep-wake cycle. Reduce light pollution in your bedroom with blackout drapes and wear a silk or flannel eye mask to avoid being woken up by straying light. Use low-wattage lamps and soften the materials on lampshades. Blue/white nightlights will disrupt the circadian clock so utilize red lighting instead. If reading, try using a telescoping dim light to shine directly onto your book, rather than flooding the area with light. • Balance the volume of food consumed at supper. Eating a large evening meal can create acid reflux and trigger blood sugars just as you are retiring for the night. Some people can sleep better with a light low-calorie snack before bedtime and several foods may help to induce sleep. The humble banana is rich in magnesium that helps to relax muscles and contains serotonin and melatonin, which encourages sleep. Or try a cup of warmed almond milk with honey, carrots and hummus, a boiled egg or lettuce wraps with turkey as tryptophan, magnesium and vitamin B-6 help to promote sleep. Avoid sugary and fatty junk food before bedtime, when you eat better, you also sleep better! • Schedule your caffeine intake to the morning phase of the day, the well-known stimulants of both coffee and tea perk up your nervous system and keep you awake. Alcohol may make you feel drowsy initially, however, as alcohol metabolizes, blood sugars will spike. A few hours after consumption, both caffeine and alcohol could leave you wide awake in the wee hours of the morning.

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on select Hunter Douglas operating systems SHOWROOM OPEN Mon - Fri 9:30am to 4:30pm Sat 10am to 2pm


Call now for your FREE home consultation Tel: 250 545 4571 www.akaroomservices.com OKANAGAN WOMAN FALL | 2019 45

• Keeping your bedroom oasis quiet will improve the quality and quantity of your sleep cycles. Noise forces the mind to remain semi-alert and can hold you into the early stages of the sleep cycle. Earplugs can help to block noisy traffic and external sounds, while ambient music and natural sounds like ocean waves and crickets can help to induce sleep. • Sleeping attire and bedding are best when natural breathable fibres like cotton, bamboo, linen and silk are used. Synthetic materials like polyester or memory foam mattresses can entrap body heat. Opt to surround yourself with natural fibres over man-made materials, as they help to maintain and regulate body temperatures. Silk sleeping masks and hand woven Ikat blankets are pure bliss in the bedding realm as they are naturally cool in the summer and cozy warm for those chillier months.

Jasmine: Considered an exotic sweet floral scent - jasmine

is great for promoting sleep and reducing restlessness. Some studies are showing that it may be even more effective than lavender.

Sandalwood: The intoxicating rich earthy smell of

sandalwood has been used throughout ancient history to reduce anxiety and promote relaxation. Its sedative qualities can help one in the early stages of the sleep cycle.

Bergamot Oil: As a member of the citrus family,

bergamot reduces heart rate and blood pressure while easing thoughts that keep people up at night. By reducing stress and anxiety, bergamot oil can help to improve quality of sleep.

Clary Sage: (not the same as culinary sage) Excellent for sleep, it possesses antidepressant effects for menopausal women while significantly reducing cortisol levels. Sweet Marjoram: It has a pleasant scent and is recommended specifically for insomnia due to its calming qualities. Roman Chamomile: The light floral oil is known to relieve nightmares, anxiety, depression and insomnia. Peppermint: An anti-inflammatory essential oil, a drop

should be rubbed on the bottom or inside part of your nose and soles of your feet or try steam inhalation.

AROMATHERAPY: All 5 senses have been studied for centuries, but the trend for smell is on the rise. Aromatherapy assists in inducing the sleep state; with scent being explored as the next frontier in sleep therapy. There is an abundance of quality essential oils that are best for sleep therapy.

Oils can help promote sleep and stave off insomnia as well as reduce snoring and sleep apnea while helping to clear one’s airways.

Lavender: This primary essential oil, helps to calm

the nervous system. Lavender is known to lower blood pressure, heart rate and skin temperature. Lavender's sedative effect assists the mind to transition to sleep; and improves both sleep quality and quantity.

Vanilla: Great for reducing restlessness and hyperactivity, vanilla lowers blood pressure while calming the nervous system. Known for uplifting moods, it can relieve both depression and anxiety. Rose: The floral rose scent, reduces stress and anxiety individually or in combination with other essential oils.

Olive Oil: An excellent tonic for both your hair and skin, a few drops should be taken orally before bedtime to help moisten and relax the muscle tissues in the palate, helping to reduce snoring. Essential oils, in undiluted form, are highly concentrated and may irritate your skin or react with sun exposure known as photosensitivity. Undiluted or pure essential oil should not be applied directly onto your skin. If using essential oils topically on your body, purchase ones already diluted in carrier oil. Make your own spray mist or atomizer by combining essential oil and water in a spray bottle. Lightly spritzing bed linens and the underside of your pillow can help to induce sleep and avoid skin irritation. For a ½ cup of warm water, add 4-5 drops of essential oil or create a blend to promote better sleep. Aromatherapy is a highly personal experience as individuals respond differently to aroma and scent. Experimentation is a key factor in deciding which essential oils help you feel relaxed and support you into the transition of sleep. Other scents help to awaken one’s senses and create a state of alertness. Both alertness and relaxation are phases in one’s sleep-awake routine and essential oils can assist in establishing a healthier biorhythm and sleep cycle.

Have a good night, -Gisela Scholze




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ted T i


The Clover Murphy Cabinet Bed is a true instant guest bed. Convert it from a handsome cabinet to a comfy bed in less than 30 seconds. When closed it takes up only 10 sq ft of floor space.




Solid Hardwood Hardwood Construction Construction - No particle board • • Solid orMDF! MDF! or Tri-Fold Premium Premium Gel 6” • • Tri-Fold Queen Size Size Mattress Mattress included. Queen • • 10 Warranty. 10Year Year Manufacturer’s Manufacturer’s Registered Warranty. • • Built-in your Built-in Dual Dual Power/USB Power/USB Module to charge your mobile mobile devices. devices. • • Available Warmavailable Cherry,in DkWarm ChocCherry, and White. Clover (asinshown) Cottage styleand available in Buttercream Dk. Choc., Solid White. Sagebrush available inalso Grey or Dk Choc. Other finishes/styles available. Platform is 2.5” higher than thecompetition competition • • Platform is 2.5” higher than the making it much easier to get on and off. making it much easier to get on and off. • • 63.5”x wall. 63.5” x23.5”x 23.5” x41” 41”height. height.Opens Opens to to 83” 83” from from wall.




*Slightlyhigher higherpricing pricingfor forthe the cottage *Slightly style Poppy Buttercream and Sagebrush. Daisy, & Sagebrush models.

Sleepy’s – The Mattress Store #3-1725 Baron Rd. - Kelowna 250-868-2337 | sleepys@shaw.ca www.sleepys.ca AO N MWAONMSAPNR IFN AG L L| |2 2 O K AO NK AA GN AA N GW 00 11 7 94 4 97

SECURITY FILM IS OPTICALLY CLEAR AND DOES NOT CHANGE THE APPEARANCE OF WINDOWS AT ALL, ALLOWING FOR THE COMPLETE PROTECTION OF ANY VULNERABLE WINDOW WITHOUT UNSIGHTLY BARS. Most home and business owners are diligent about locking their doors and setting alarm systems, but the most vulnerable entry point on any home or business are windows, and they often go unprotected. Even the strongest deadbolt can be easily defeated if a thief breaks an adjacent window and unlocks the door by reaching inside. The first line of defense must be to prevent entry through fragile windows and glass doors. Typically, in the past, securing a window was only possible by using burglar bars, roll shutters and metal gates. Bars and gates are unattractive, uninviting looking and impractical for most homes and businesses. They require a conscientious person to open and close them daily in order for them to be effective. Thieves understand that virtually no home or business will put bars across a beautiful view window, and this leads to a huge vulnerability.

ANYONE WHO HAS HAD A BREAK AND ENTER WILL TELL YOU THEY FEEL VIOLATED AND THAT THEIR HOME IS NO LONGER THE SAFE PLACE IT USED TO BE. The first line of defense to reduce the threat of break ins, is to prevent the thief from gaining entry entirely and not rely on an alarm system to alert you that someone is already inside. Many security devices, like monitored alarms and cameras offer a false sense of security because they can only alert you after the break in has occurred or show you a record of what has happened. Thieves rely on speed and stealth to succeed and a well chosen security film eliminates both of these and increases the chance that the thief will advance to an easier target.





THERE ARE NO TOOLS THAT MAKE IT EASY OR QUIET TO GET THROUGH SECURITY FILM, UNLIKE METAL BARS THAT CAN BE QUIETLY SAWED OR UNSCREWED FROM THEIR FRAMES. In order to break through security film, a thief will need to first break the glass and then repeatedly strike the broken window to ever have a hope of getting through. Thieves do not want to draw attention or injure themselves and both are more likely with a well-chosen security film.

WITHOUT SECURITY FILM The 3M company invented security film and is the industry leader. They are the only manufacturer that makes every component of the film including the polyester that gives the film strength, the adhesive and the UV inhibitors that help the product hold up over time.

Most neighbours do not respond or get concerned about one loud noise but will almost certainly respond if they hear continuous banging. Security film slows a thief down and forces them to make more noise than they can usually tolerate before they get frustrated and move on.

Another benefit of security film is to keep people safe and protect them from sharp broken glass in case a window is accidentally broken. Patio doors and deck glass around pools are susceptible to accidental breakage from people and pets walking into the glass and with security film, this glass will hold together and prevent injury.

Security film is a heavy duty clear polyester film bonded to the glass with strong adhesives that can provide an incredibly strong barrier that holds glass together in the frame.

The film can be applied in a single day and does not require any changes to windows or frames. For home and business owners that are looking for heat reduction, privacy or glare control, combination films are also available.

3M's Authorized Dealer Network of certified Dealer/Applicators, ensures the right product is chosen and installed to maximize security.

250-869-0123 URBANWINDOWFILMS.ca

Authorized Dealer/Applicator Window Film Solutions


HOROSCOPE by Heather Zais heather_zais@telus.net


MAR 21 - APRIL 19 Sep - The sun shines on your job, career and physical activities. There is positive change in all areas. Oct - You have reached a fork in the road so now you can choose the next leg of your journey etc. Nov - Patience pays off as you gain traction for your efforts. The groundwork proves worth while.


JUNE 21 - JULY 22 Sep - Make plans that will have longterm benefits and will also be accepted by those who participate. Oct - Match wits with powerful individuals to see who comes out the winner. You have differences. Nov - Your creative energy bubbles up and needs to be expressed. Romance is in the air. Enjoy!

SEPT 23 - OCT 22 Sep - Relationships carried on in private are coming to a point of decision to move forward or to end. Oct - Being involved in power-plays, affects location(s) for you and others involved. Have wiggle room. Nov - Your financial savvy or credit works as leverage to get what you think secures your position.

DEC 22 - JAN 19 Sep - Be willing to step out of your comfort zone or location if an opportunity arises that you like. Oct - Step up to show what you can do and this will have a calming effect on those insecure. Nov - Those of influence are willing to speak up for you now. You watch each other’s back. 50 OKANAGAN WOMAN FALL | 2019

APRIL 20 - MAY 20


MAY 21 - JUNE 20

Sep - Love is in the air for you. It is also time to connect with like minds socially. Creativity is flowing. Oct - You become more set on your agenda as the path before you openup in ways you hoped. Nov - Mate or partnership matters are priority now as you seek areas of agreement or solidarity.

Sep - Focus on home or location. You need a place to feel cozy and secure. Decide who comes in. Oct - Patience pays off in areas of speculation. Communicate with those who can provide clarity. Nov - You are a rising star in the eyes of others as they see your worth. Step up to centre stage.

JULY 23 - AUG 22

AUG 23 - SEPT 22

Sep - Hold a steady course and finances will improve. Keep some details private regarding assets etc. Oct - You shine socially or intellectually. Accept invitation or attend events to make some connections. Nov - Stand your ground or settle on where you want to be. Negotiate terms with some strong egos.


Sep - You receive favours and added affection. A change of appearance or style gets positive reviews. Oct - Check out options available for change or to increase income. This will affect certain assets. Nov - Make sure you have the backing you need before making any demands. Negotiate terms.

OCT 23 - NOV 21

NOV 22 - DEC 21

Sep - Look to those in your address book who supported you before. Explain what needs doing. Oct - You are a master of behind the scenes manoeuvres. Relationships are altered by actions. Nov - Your words or power have influence over those who are having trouble making decisions.

Sep - Your status is on the rise. You are promoted or receive praise and benefits. It's all good! Oct - Connect to those of wealth or position. They can be stepping-stones for shared benefits. Nov - Keep negotiations private until everything is signed, sealed and delivered. Be strong!

JAN 20 - FEB 18

FEB 19 - MAR 20

Sep - Call in IOU’s or other financial arrangements that balance things out or provide for you. Oct - Long distance matters become more important. Communicate or meet off the grid now. Nov - Climb the ladder of success as you avoid interference or cut through red tape. Relax!

Sep - Soften your stance in mate or partnership matters. Agreements reached would conclude this. Oct - Your hunches provide a hint at the direction you should be taking to make gains you seek. Nov - Take a time out to feel your way on the next step of your journey. Check alternatives etc.

Photo by Florian Klauer on Unsplash

Coast Area Rug Collection Designed by Alano Edzerza