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Outaouais Region Getaway

33,000 km2 Playground



MAKE THIS Your Routine

Feel Better Longer

Green Beaver

Sun Safe Summer

Nordik Spa-Nature

Thermotherapy During Training And Recovery

Tune Up The Grill Barbeque Time


Pacific Surf Co Tofino, BC


LARGEST SPA IN NORTH AMERICA Outdoor baths | Saunas | Relaxation areas Massages | Body treatments | Salt-water floating pool Restaurants | Lodging ONLY 10 MINUTES FROM DOWNTOWN OTTAWA OPEN ALL YEAR ROUND / 7 DAYS A WEEK *PRICES SUBJECT TO CHANGE WITHOUT NOTICE

16 Nordik Road, Chelsea (Qc) J9B 2P7

819.827.1111 / 1 866.575.3700

JUNE 2017






Pacific Surf Co.

Nordik Spa Nature

Pacific Surf Company offers lessons year-round, with options for everyone from firsttime ever surfers, to advanced surfers looking to take their skills to the next level.

You give everything you have to succeed in an athletic discipline. Allow us to propose that you integrate thermotherapy into your training, either during training or at the recovery stage. Here’s the schedule we recommend.





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Outaouais Region Getaway The Ten Must Sees in the Region

How To Train For Your Favorite Summer Sport “Get in Shape to Play Your Sport; Dont Play Your Sport to Get in Shape.”

The Green Beaver Company Summer Safety For You and the Kids

Its Time To Tune It Up Get The Barbeque Ready For Summer

Pacific Surf Co. Canadian Surfing Tofino, BC

Food Safety Key To Safe Summer Holidays

Nordik Spa Nature Take Care Of Your Body: It Will Take You To The Top

Summer Time Recipes Meatball Pizza, Creamy Lobster Mac And Cheese







Editorial Director| Editor Artistic Director | Photography National Advertising Sales Director Robert Windover | QC Magazine

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Outaouais region getaway?




Cycling & CrossCountry Skiing From urban neighbourhoods to unspoiled wilderness, we have a trail for you! In summer, ride your bike along 800 km of recreational pathways and discover our city beaches, museums…and maybe a deer or two! In winter, when the trails are covered in snow, Gatineau Park is transformed into one of North America’s most extensive cross-country skiing networks, with 200 km of trails for classic and skate skiing.

Nordik Spa-Nature

The Outaouais region, a 33,000 km2 playground

Located in the southwestern corner of Quebec, the Outaouais region is right next door to Ottawa. Calling all nature lovers: we have a playground for you! With an area of 33,000 square kilometres, and encompassing 20,000 lakes and a dozen rivers, our region is a great place to enjoy your favourite outdoor activities. Most popular are biking and cross-country skiing, especially in Gatineau Park. Families are really welcome here! From visiting wild animals to zip lining through the treetops, exploring the depths of an underground cavern to touring a national museum, our year-round program of activities will keep the whole gang busy and entertained.


The Ten Must Sees of the Region: Gatineau Park Minutes away from downtown lies a vast green space that’s a source of pride for the residents of the Outaouais. In this magnificent setting, you can go camping, rock climbing, hiking, snowshoeing, kayaking, and fishing—and that’s just for starters! Gatineau Park offers 361 km2 of possibilities. Definite must-sees: the Mackenzie King Estate, the meromictic Pink Lake, the Champlain Lookout and the Lusk Cave.

At the entrance to Gatineau Park, take time to unwind at the largest spa in North America! Enjoy a relaxation experience in unique facilities and a majestic setting. Take advantage of nine outdoor baths, nine saunas, an infinity pool with a stunning view of Gatineau–Ottawa, and three restaurants. Treat yourself to a massage, a body treatment, a Russian-style sauna in the new Banyä building, or a session in the Källa saltwater pool!

Casino du Lac-Leamy - CasinoduLacLeamy. com Round-the-clock entertainment, all under one roof! Discover over 1,800 slot machines and 64 gaming tables, including Texas Hold’em poker. Immerse yourself in the exciting atmosphere of the Zone, a unique multigame space with 51 interactive terminals. Have a drink at the Bar 7, savour a meal at the Five Diamond-rated Le Baccara restaurant, and dance the night away at the casino’s nightclub, Club Aléa! For ages 18+.



Fairmont Le Château Montebello - Montebello Built in 1930 of red cedar logs, this architectural marvel was once an exclusive private club. This elegant historic jewel has been respectfully updated, and the Château now offers 211 rooms, an exquisite menu featuring local products, a spa, a marina, a wide range of indoor and outdoor activities, and a beautiful golf course. You’ll be charmed from the moment you set foot in the impressive rotunda with its six-sided stone fireplace!

Parc Oméga - In your vehicle, follow a 15-km road winding through 890 hectares of hills, lakes and pastureland. Open year-round, this unique wildlife park, the only one of its kind in Quebec, allows you to observe several species of wild animals roaming free in their natural habitat, including bison, elk, bears, wild boars and wolves. While you’re there, go for a walk along the woodland trails and enjoy a picnic among the white-tailed deer. You can even spend the night in unique accommodations right beside the wolves and bears!

The Ottawa River Quebec’s longest river and one of Canada’s most beautiful waterways, the Ottawa River offers a host of unique leisure activities. In the Pontiac, shoot the rushing rapids…under the full moon! Make like a jet-setter at the Fairmont Le Château Montebello yacht club. Aboard an airboat, explore a marsh teeming with wildlife. Learn to sail at the Aylmer Marina and relax on the sandy beach at Des Cèdres Park. Les Chemins d’eau (Waterways) the Outaouais’ first marked tourist route, invites you to discover the secrets of the Great River.

Eight National Museums Whatever your passion, from history to visual art, from animals and nature to aviation, we have a museum for you—eight national museums, in fact! Be sure to plan a visit to the Canadian Museum of History, Canada’s most visited



national museum. Opening July 1 is the new Canadian History Hall, the largest and most ambitious exhibition project ever undertaken by the Museum. Occupying more than 40,000 square feet, this signature gallery will trace Canada’s history from the dawn of human habitation to the present day.

A Short Hop from Ottawa In just a few steps, or a few minutes aboard an AquaTaxi, you can travel from one province to another and visit Ottawa, Canada’s capital— which is also party HQ for the celebrations of the 150th anniversary of Canadian Confederation. Do a little shopping in the ByWard Market, one of the oldest public markets in the country, and visit the nearby federal institutions, including Parliament Hill. Discover the history and vibrant street life of Ottawa’s neighbourhoods, such as Chinatown and the Glebe. Stroll along the city’s iconic waterway, the Rideau Canal, Ontario’s only UNESCO World Heritage Site. In winter, it’s also the site of the world’s largest skating rink!

Gatineau 2017 and Canada 150 Celebrations

The whole region is abuzz with excitement about the 150th anniversary of Canadian Confederation. During this milestone year, a host of special activities will complement the usual program of events and festivals. They include Cirque du Soleil’s new show, VOLTA; the first edition of the Gatineau Comedy Festival; the musical Grease; and MosaïCanada 150, a free outdoor exhibition that combines horticulture, sculpture and history. Join us as we celebrate 150 years of joie de vivre! For more information :

How To Train For Your Favorite Summer Sport Kathleen Trotier

The summer weather has arrived-yeah! Since sunshine makes everything seem more manageable-including being active-now is the perfect time to participate in your favorite sport and/or try something NEW! When it comes to working out-whenever possible-do activities that you enjoy and/or find novel. Boredom is the kiss of death. It is hard enough to make yourself train at the best of times--and almost impossible when you feel like yawning! If you can do your routine in your sleep-it is time to get outside! The caveat? You can’t just jump back into your sport-too often we dive in with inappropriate vigour and intensity. We dangerously base what we expect of our bodies on an outdated--or even superhuman--image of ourselves. If a sport’s required athleticism is greater than your body’s current capacity, playing it will make you feel at best demoralized and unfit, and at worst will result in injury. The solution? Progress gradually and at the gym prioritize sport specific exercises. As I tell my clients,


“Get in shape to play your sport; don’t play your sport to get in shape.” To train for stand-up 1.1 paddleboarding and/or surfing try exercises standing on an unstable surface. All sports require a combination of two primary reflex categories: righting and equilibrium. Righting reflexes are used to balance on fixed surfaces. Equilibrium reactions are used primarily on moving surfaces. Most water sports - including board sports - require a dominance of equilibrium reflexes; the athlete has to not only stand on an unstable surface, but react almost instantaneously to varying stimuli. To prepare, try standing on the flat side of a bosu. Once you have mastered that, try squats on the flat side of the bosu. Squats on Bosu: Stand on the flat side of the bosu - feet wide. Attempt to keep the bosu stable. Bend at your ankles, knees and hips to sit backwards into a squat. Engage your core and bum to stand back up. Repeat for five to ten reps.


To train for kayaking and canoeing try seated core exercises. Kayaking and canoeing involve seated repetitive work on a moderately stable surface. To prepare try a V hold and rotation. Once this is easy try the exercise on a bosu. V Hold: Sit. Back straight and chest out. Lean back slightly, core engaged and shoulders back. Rotate your torso side to side.


To prepare for running Strengthen your entire lower body with exercises such as squats, deadlifts and bridges, and do running-specific hip extension exercises such as the standing hip extension. Standing hip extension: Stand with your right leg attached to a cable machine. Don’t have a cable - attach a band to your foot. Aim to keep your hips level. Engage your right bum muscle -- not your back -- and bring the right leg slightly back in space. Make sure your left bum muscle is activated to stabilize you. Repeat 15 times. Switch sides.



4 To prepare for your favorite ball sport include exercises that improve proprioception. Ball sports require a high level of agility, coordination and balance -- all of which require proprioception. Proprioception is the neurological feedback loop between the body and brain. It allows your brain to know where you are in space and then react appropriately. To improve proprioception, prioritize exercises that challenge balance or that require reaction.

You can make any traditional strength exercise (eg, squat, lunge, V sit) a reaction drill by adding an auditory cue or a medicine ball pass. Try reaction squats. When you hear an auditory cue drop down quickly -- athletically -- into a squat. Engage your bum and core to stand up and repeat. With a partner react to their voice. Solo, set your phone alarm to go off every few seconds and react to the beeps. If you have a training partner, add a ball toss.

5 To prepare to cycle train your posture, work to maintain your mobility, and prioritize multi-joint exercises such as squats, deadlifts, and bent-over rows and core exercises such as planks, bird dogs, and wood chops.

Cycling can wreak havoc on your posture and mobility. Why? Cycling involves sitting, and usually a fair amount of bending forward, which can create stiffness in the hips and back and promote bad posture. To counteract the strain of sitting on the bike (since sitting is something most of us do way too much of already), prioritize flexibility exercises that mobilize the hips (for example the lunge stretch) and chest, and strength exercises that strengthen the upper back and core. An excellent upper back exercise is the bent over row. Bent Over Row: start standing holding a bar or dumbbells. Chest out and shoulders back. Hinge forward at your hips - don’t let your back round. Then, use your upper back to row your elbows backwards so that the bar or weights lift towards your chest. Imagine cracking a walnut between your shoulder blades. Slowly release and repeat. Lunge hip flexor stretch: Step your left leg forward into a shallow lunge, both feet facing forward. Tuck your pelvis -- your right hip bones should move toward your ribs. Feel the stretch up the front of your right thigh. Hold for 30 seconds or more. Switch sides.

Cabins At The Domain (Drag Lake Haliburton Highlands)

Tranquility in Nature Make a reservation now 705-754-1056 (Nov to June) 705-457-1242 (June to Nov) 705-457-7510 (mobile)



Summer Safety for you and the kids

Enjoy the sun without worrying about burns or nasty chemicals! We know you look forward to summer every year, yet are wary of slapping on chemicals to protect your skin from the sun’s harmful UV rays. Well now you can be protected naturally using our certified organic mineral sunscreen line. We’ve developed our sunscreens using the safe mineral Zinc Oxide and titanium dioxide as the active ingredients, and infusing antioxidant Canadian-grown raspberry extract to ensure ultimate moisturization. Choose the one that suits you and your family the most, and be protected for up to 40 minutes (sweat and water resistant too). As always, our products are 100% natural, gluten-free, non-nano, biodegradable and reef friendly!

With recent reports that some pesticides (such as atrazine) are not considered as safe as was thought in the past, we need to be more diligent in avoiding them. Also, pesticides that have recently been banned could still be lurking in products that you have left over from years ago! What Does Organic Mean? Organic refers to the way agricultural products have been grown and processed. Organic plant production maintains and replenishes soil fertility without the use of toxic and persistent pesticides and fertilizers. Once grown, the Organic Certified plant ingredients used in our products are processed without any artificial ingredients, preservatives, or irradiation. This maintains the integrity of the ingredient and helps to protect your family’s health. Benefits of Certified Organic Ingredients Good for the soil Unlike non-organic plants that are grown using chemical fertilizers and pesticides, Organic produce is grown using modern procedures based on ecology and soil science. It also relies on traditional farming methods such as crop rotation to ensure fertility and protection against weeds and pests.

Certified Organic There are many reasons to choose Organic products, from the protection of the planet to the protection of your health and your family’s. Non-organic products are grown and manufactured using pesticides and other chemicals. Some pesticides accumulate in fatty tissue (bioaccumulation) and are endocrine disruptors. Repeated contact with even small doses of pesticides can cause build-up in the body, possibly causing immune and nervous system disorders years after exposure. Because children have a habit of putting things in their mouths and because their bodies are still developing, they are at great risk of pesticide poisoning.

Good for the Environment Protection of wildlife and of the environment is a top priority for producers of Organic ingredients. They adhere to the highest standards of sustainability and aim to reduce dependence on non-renewable resources throughout their farming and production practices. Good for People Organic Certified ingredients have been shown in a number of studies to contain more vitamins, nutrients and cancer-fighting antioxidants than non-organic ingredients, making them a healthier choice for you and your family. No synthetic chemicals or GMOs Organic systems prohibit the use of artificial chemicals, pesticides and fertilizers. Organic Certified products are also produced without any Genetically Modified Organisms, which are strictly prohibited in the standards for organic food and farming. We also boast a few other certifications, find out more.





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The all new revolutionary Genesis® II LX from Weber. Available in 2 to 6 burner sizes, there is always a perfect choice to suit your lifestyle. Each model can be enhanced with the App enabled iGrill 3 thermometer, to ensure perfect results and grilling success every time. FIND YOURS AT WEBERCANADA.CA

It’s time to tune it up! Weber-Stephen Canada Co.

The grill, that is! Spring has sprung and as the warming sun floods in through winter-beaten windows, it’s time to start thinking about Spring cleaning and backyard barbecues! Before you fire-up your grill for the first time this season, make sure it’s on your list of items to tackle during your cleaning blitz. Cleaning and maintenance is one of the most important parts of grilling, and giving your grill a good tune-up is particularly essential given the harsh winters months that might have left your barbecue needing some TLC. To ensure that your charcoal and gas grills are safe to use and ready for all of the Canada 150 barbecue parties you might be hosting, Weber has put together the attached top tips, tools and best practices for annual grill cleaning.

•Cleaning gloves. •Warm soapy water and environmentally friendly grill cleaning products, such as Weber’s collection of premium, nontoxic cleaning supplies, that make cutting through tough, built-up grease a breeze and leaves your grill sparkling inside and out.

•A lint-free cloth. •A non-abrasive sponge.

Top tips for cleaning the inside of your grill.

•For charcoal grills, brush grate using a stainless steel bristle grill brush and wipe clean with warm Before your start, make sure soapy water. Remove grill grate, you have the right tools. charcoal grate, and use Weber’s exclusive One-Touch cleaning •A stainless steel grill brush, such system, designed to easily and efas Weber’s high-quality Three-Sid- ficiently remove ash, charcoal and ed Brush, ensures proper cleaning food debris from inside the grill. between the cooking grates and Repeat brushing procedure for in tight spaces at the edges of the the inside of the bowl to scrape grilling surface. It is recommend- away any large particles or food ed to purchase a new stainless debris. Use warm soapy water and steel grill brush at the beginning a non-abrasive sponge to clean of every Spring, or more often if the inside of the bowl, rinse, and you are a frequent griller. dry with a lint-free cloth.

•For gas grills, clean the inside of the lid with a stainless steel grill brush. Wash with warm soapy water and rinse. Brush Flavorizer Bars® or cooking grates with the grill brush. Wipe clean with cloth and warm soapy water. While the grill is cool, remove the cooking grates and Flavorizer Bars®. Clean each burner tube individually with grill brush in an up and down motion. Scrape grease accumulation into bottom tray of the inside of the cookbox. Remove bottom tray and dispose of debris. Clean tray with warm soapy water. Remove and dispose dirty drip pan and replace with a new one.

Top tips for cleaning the outside of your grill. For all grills, make sure grill is cool. Wash exterior with warm soapy water, rinse, and wipe dry. For stainless steel parts, use a mild stainless steel cleaner and clean with a lint-free cloth.

and performance of your grill and ensure that your Weber remains your patio partner for many years to come!

Starting fresh! If you are in the market for a new grill, opt for Weber’s new Genesis II. With technology based on over 30 years of grilling experience and culinary expertise, the Genesis II line of gas grills include the new and innovative GS4 High Performance Grilling System, setting a new standard in backyard cuisine and placing these grills in a class of their own. The four key components of the GS4 Grilling System include:

•Infinity Ignition: Guaranteed to ignite each and every time and backed by a generous ten-year warranty •High Performance Burners: Burners provide ultimate and Best practices. •Grease your grill with oil before even heat distribution no matter where the food is placed on the grilling using a paper towel. This limits food sticking to the cooking cooking grates. •Flavorizer Bars: Angled just right grates. to catch drippings that smoke •Make sure to always use a drip and sizzle, the newly designed, pan to catch drippings and limit legendary Weber Flavorizer Bars food debris and grease build-up. help reduce flare-ups, improve Change the drip pan regularly. heat distribution and enhance •To save time, clean your grill barbecue flavour. while it’s still warm. •Grease Management System: •Use a high quality brush with This system reduces the chance stainless steel bristles that feel strongly anchored in the grill head of flare-ups by funnelling grease away from the burners into an or handle. Inspect often and easily accessible, easy-to-remove replace as needed. drip tray that allows for faster, •A grill cover is a great way to easier cleaning. protect your barbecue from

the elements and ensure it stays clean when not in use. •Ensure that you thoroughly clean your grill annually. This will improve the longevity

For more information, visit:




When our founder, Jay Bowers, arrived in Tofino 20 years ago it was a simple, quiet fishing town. The surrounding forest and beaches still wild and relatively untouched. Surfers were scarce, but waves were plentiful, and the potential for this little gem at the end of the road was vast. Today, Tofino is a bustling tourist mecca with a surf scene that rivals the likes of California or Hawaii. An evolution that has taken flight just in the last 10 years.

Surfing The Pacific Coast Of Canada

Pacific Surf Company was born from two young, passionate surfers that wanted to spend their time doing what they loved and sharing it with others. Jay, and best friend, Allister Fernie (founder and current owner of Storm Surf Shop in Tofino), were influential in pioneering the local surf scene that thrives in Tofino today. The increased popularity Tofino has recently seen as a surf destination comes as no surprise. Whether you are a first timer, intermediate, or advanced surfer, this is a great

place to get in the water. Our breathtaking, expansive beaches feature sandy bottoms and limited hazards making it a safe and supportive environment to hone your surf skills and have some fun! What began as a small company with big ideas, has evolved into one of the most dedicated, and qualified teams of surf instructors along Canada’s west coast. According to Tofino Surf Camp owner Drew Burke, “since 1998,

Jay’s school has been providing one of the most advanced, technical lesson approaches in North America.” Pacific Surf Company offers

lessons year-round, with options for everyone from first-time ever surfers, to advanced surfers looking to take their skills to the next level.

We offer group, private and family lesson options. Our lessons are three



hours long and all encompassing, including some key local knowledge about Tofino’s surf beaches and a brief safety talk. There is much more to surfing than standing up on a board and one of our goals is to equip our students with the knowledge necessary to comfortably and safely enter the water, anywhere in the world. We offer a maximum student to instructor ratio of 5:1, allowing each participant to receive lots of one-on-one attention. Our instructor team is carefully handpicked from around the globe, each bringing a diverse background and skill set to their lessons. All instructors are certified in CPR & First Aid in accordance with BCASI regulations. Our lessons include all of the necessary equipment required, and it is transported to the beach for you, by us. As well, we now offer professional photography services to capture your experience! Not interested in surfing? Experience Tofino from a different perspective through our two and a half



hour Stand Up Paddle Board lessons and tours. This is an ideal way to spend a day on the calm waters of Tofino. We specialize in flat water paddle boarding to get you out to have some fun, and explore the shoreline. Our SUP instructors will teach you introductory paddles strokes and provide insight to the area and our local marine life. Like our surf lessons, all instructors are certified in CPR & First Aid and all the gear you need is provided by us! Finally, we offer a wide variety of rental gear to allow you to get out and expand on your newly acquired skills. We pride ourselves in offering the highest quality rental gear you can find in Tofino. To suit your skill level and preference, we offer a variety of boards from high performance shortboards to beginner soft tops to body boards, and everything in between. Our fleet of Xcel wetsuits will keep you toasty in the water and are available in toddler, youth, and adult sizing.

Truly, the best part of Tofino is experienced from the water, and we’re here to ensure you don’t miss out! There’s nothing that brings us more joy than sharing our passion for surfing and this beautiful part of the world with others. What are you waiting for? Take the plunge and come join us for an unforgettable west coast experience!


COME pADDLE WITH US. It’s Who We Are. C’est Notre Nature.

Food Safety Key To Safe Summer Holidays By Lisa Kennedy, Food Safety Coordinator

Summer is a time to visit with friends and family and to travel. Whether it is dinner in the backyard with a few friends or a big family reunion, a camping trip in the wilderness or a picnic in the park, good safe food handling practices are a must. Every year about 1 in 8 Canadians will get food poisoning. Food poisoning can ruin a great summer outing. Summer temperatures present some challenging food safety situations, but with the proper preparation and by following the four Be Food Safe rules, families can stay safe and healthy.




Temperature is the key to success! Cooking your foods to the proper temperature is the only way to ensure that not only will meats and poultry be safe, but it will also guarantee everything is cooked to perfection. A digital food thermometer is the most important tool in the kitchen and by the campfire. It is the only way to be sure that foods are cooked and reheated to a safe temperature. Download a safe temperature chart at and tape it to the side of the cooler.

Keep it Clean. Start with clean hands. Good hand hygiene is the first step in making any meal safe and healthy. Wash hands for at least 20 seconds with soap and running water. Take extra water and make a handwashing station at camp sites or picnic area so that the whole family can wash their hands before preparing food or eating. Start with clean utensils and cooking tools and wash preparation surfaces with hot soapy water. Wash fruits and vegetables well and pack in clean containers before heading out.

Keep cool. Cold temperatures can prevent most harmful bacteria from growing, so it is important to keep foods cool until it is cooked and to chill leftovers quickly. In most cases, food is safe if left unrefrigerated for up to 2 hours, but in the summer when the weather is hot, perishable food should be refrigerated within 1 hour. Keep coolers in the shade and replace ice regularly. Freezing drink bottles or packing Freezies is a great way to keep food cold and have ice cold drinks at the same time.

Keep it Separate. Keeping foods separate during storage and preparation is a critical step to avoid cross contamination. Keep raw meat/ poultry and seafood and their juices separate from one another and from other foods during storage and preparation. Consider using one cooler for raw meats and other foods that will be cooked before you eat them and another for fruits and vegetables that might be consumed raw. Place meat packages in the plastic bags found at the meat counter to keep any juices from leaking on to other foods.

Food safety is important for the whole family, but pregnant women, children under 5, adults over 60 and immunocompromised people are at a higher risk. A bit of preparation and a good knowledge of proper safe food handling techniques can ensure healthy and safe summer days. To find out more, visit www.befoodsafe. ca.


Nordik Spa-Nature for athletes

TAKE CARE OF YOUR BODY: IT WILL TAKE YOU TO THE TOP! You give everything you have to succeed in an athletic discipline. Allow us to propose that you integrate thermotherapy into your training, either during training or at the recovery stage. Here’s the schedule we recommend.

1 Choose the right massage You take care of your main performance tool: your body. It will thank you by taking you to the top! A few days before your arrival at the spa, you schedule your massage. Among the various types of massages we offer, some are more effective during training programs, such as the Tonic massage and Thai massage. During recovery periods, for example after a race, schedule a Deep tissue massage instead.

2 Accelerate healing and relieve pain with

the Källa treatment

The Källa treatment should also be seriously considered. Filled water saturated at 12% Epsom salt, the Källa pool offers you the extraordinary experience of floating in complete calm. This is recommended to accelerate healing and reduce muscle pain. You try it for the first time and fall in love.

3 Discover the steps of the thermal cycle Next, you try the thermal cycle (hot-cold-rest) three or four times to get the most out of the benefits for your body and mind. This passive approach has active benefits, which help you recover from injury and improve your endurance. The thermal cycle has three steps: hot, cold, and rest.


Your Day Spa SCHEDULE Take a break from training Choose a massage recommended for athletes Complete the Källa treatment Try the thermal cycle three times Make a stop at Restö Tomorrow, training begins again

4 Hot

6 Rest

This step allows you to store heat, dilate your pores, and draw out toxins. It causes you to sweat, which deep cleans the body. Warm up your body in one of our nine saunas for 10–15 minutes. The Maa Sauna, located in the Panorama area, is an ideal choice to experience an authentic Nordic tradition. Its temperature is 95–100 °C.

This step allows your body to find its regular heart rate and absorb the benefits of the Nordic experience. The site has a variety of rest areas where you can relax for at least 15–20 minutes before beginning the next thermal cycle.

5 Cold

7 Once you’re totally relaxed, stop by Restö

This is the step that accelerates the heart rate and shuts the skin’s pores. Pass quickly under an icy waterfall, splash yourself with cold water, or dive into an iced or cool bath for a few seconds. Kristal, Kylmä, and Rivër are the coldest water sources on the site. 15–30 seconds is enough. Take our word for it!

Once you have achieved maximum relaxation, stop by Rësto to grab a bite to eat. Our chef offers healthy cuisine, where freshness, taste, and originality are front and centre. Our menu includes colourful salads, soups of the day, savoury entrées, creative sandwiches, a bistro menu, fresh pasta, and more. It’s up to you to choose.

You make the most of this break time. You are in great shape to restart your training and reach your next goal.

MEATBALL PIZZA, THE FRIEND MAKER MAKES TWO 12-INCH PIES Of course two of the world’s greatest comfort foods—meatballs and pizza—were predestined to be together. It was fate! I’ve named this recipe the Friend Maker because, like it or not, if you start making food like this at home, your popularity is bound to skyrocket.

MEATBALLS 1 pound best-quality ground beef (80% lean) 1 large free-range egg 1/2 cup panko bread crumbs 1/4 cup whole milk 1/4 cup grated Parmesan cheese 1 teaspoon dried oregano 1/2 teaspoon garlic powder 1/2 teaspoon red pepper flakes 1/4 teaspoon onion powder 1/2 teaspoon sea salt 1/4 teaspoon freshly cracked black pepper

PIES 1 recipe Pizza Dough (page 112) 1 cup The Pizza Sauce of Your Dreams (page 113) 8 ounces fresh mozzarella cheese 4 teaspoons olive oil 1/4 cup fresh basil leaves, cut into chiffonade 1/4 cup grated Parmesan cheese



1. Place a pizza stone in the oven and preheat the oven to 450°F. Line a large baking sheet with parchment paper. 2. Make the meatballs: Combine all the meatball ingredients in a large bowl and mix gently with your hands. Roll the mixture into golf ball–size balls in the palms of your hands (you’ll end up with 14 to 16 meatballs). If the meatballs look a little big, fear not! They will shrink as they cook. Set the meatballs on the prepared baking sheet, leaving at least 1 inch of space between each, and bake for 15 minutes, or until nicely browned and cooked through. Set aside. 3. Make the pizza: Increase the oven temperature to 550°F and let the pizza stone preheat for 30 minutes. 4. Roll out the dough into two 12-inch rounds on parchment paper according to the directions on page 112. Spread 1/2 cup of the pizza sauce on each dough round, leaving 1 inch around the edges bare. Divide the meatballs between the pizzas and break the mozzarella over the top. Drizzle 2 teaspoons of the olive oil over each pizza. 5. Working one at a time, transfer the pizzas to the preheated oven as directed on page 110 and bake for 6 to 8 minutes, until the crust is perfectly crisp, the cheese is melted, and your taste buds are going bananas. 6. Top with the basil and Parm, serve, and become a neighborhood legend.

From Eat Delicious by Dennis Prescott. Copyright © 2017 by Dennis Prescott. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers.




1. Preheat the oven to 350°F.

Mac and cheese is the undefeated reigning champ of pasta-grade comfort food. It’s everything that a big bowl of happy, euphoric food should be: extra saucy, extra cheesy, and perfectly carb loaded. As a lad who was raised on the boxed stuff poorly attempting to impersonate a proper mac, I can unequivocally guarantee this: Scratch-made is infinitely, life-changingly better. One bite of real and fake is forever ruined. Here is my go-to mac, Maritime-style. Loaded with fresh lobster and topped with a lemony bread crumb crunch, this is the ultimate feel-good dish.

2. Cook the lobsters and pasta: Bring a large pot of salted water to a boil and prepare an ice bath in a large bowl. Carefully submerge the live lobsters in the boiling water (you can do it!!), cover, and boil for 8 to 10 minutes, until the lobster shells have turned bright red. Immediately transfer the cooked lobsters to the ice bath to cool.

LOBSTERS AND PASTA MAKES 4 TO 6 2 (11/4-pound) live lobsters (about 3/4 pound lobster meat) 1 pound uncooked pasta shells 1 tablespoon olive oil

SAUCE 3 tablespoons butter, at room temperature 1 garlic clove, minced 2 tablespoons all-purpose flour 3 cups whole milk 1/2 teaspoon Dijon mustard 1/4 teaspoon cayenne pepper 1/2 teaspoon smoked paprika 1/2 teaspoon sea salt 1/2 teaspoon freshly cracked black pepper 2 cups grated aged cheddar cheese 2 cups grated Gruyère cheese 1/2 cup grated Parmesan cheese

BREAD CRUMB CRUNCH 1/2 cup grated Parmesan cheese 1/2 cup panko bread crumbs 1 teaspoon lemon zest 1/2 teaspoon freshly cracked black pepper 1 tablespoon chopped fresh flat-leaf parsley, plus more leaves for garnish 3 tablespoons olive oil

3. Crack the lobster shells and remove the meat from the bodies, claws, knuckles, and anywhere else lobster meat is hiding. Cut it into 1/2-inch chunks, leaving the claw meat whole if possible (they’re the prize at the bottom of the Cracker Jack box). Transfer the meat to a bowl and set aside. 4. Bring the lobster cooking liquid back to a boil. Add the pasta and cook according to the package directions (al dente, of course). As the pasta cooks, it will soak in all that lobstery goodness. Drain and toss with the olive oil. Pour the pasta into a large casserole dish. 5. Make the sauce: In a 3-quart saucepan, melt the butter over medium-low heat. Add the garlic and gently cook for 30 seconds. Add the flour and cook, stirring continuously, for 2 minutes, or until it begins to brown and develops a nutty aroma. Still stirring, add the milk in a slow and steady stream, making sure that all the flour has worked its way into the milk. Stirring away, let the sauce come to a gentle simmer and thicken, 4 to 5 minutes. 6. Turn the heat to low and stir in the mustard, cayenne, paprika, salt, and pepper. Stir in the cheeses, 1 cup at a time, until they have melted and the sauce is silky smooth. 7. Pour the sauce over the cooked pasta, add the lobster, and fold the lot together. 8. Make the bread crumb crunch: In a small bowl, combine all the ingredients and stir to combine. 9. Top the pasta with the bread crumb mixture and bake for 15 to 20 minutes, until the bread crumbs have turned golden brown. Garnish with fresh parsley and serve immediately. From Eat Delicious by Dennis Prescott. Copyright © 2017 by Dennis Prescott. Reprinted by permission of William Morrow, an imprint of HarperCollins Publishers.


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