Page 1

Volume 4, Issue 1




F R E S H  |  L O C A L  |  L I V I N G

Whole Home Comfort Specialists Serving Kingston for Over 25 Years


2495 Princess St. at Gardiners Rd. 613-634-7722



Experienced Business Lawyers Business Purchases and Sales • Corporate Finance • Corporate Governance Tax Reorganizations • Intellectual Property and Technology • Employment Matters

Peter B. B. Tobias

David J. Doyle

Cormac L. Trainor

Lauren E. Crosby

The Royal Block, Suite 300, 366 King Street East, Kingston (613) 542–7867

Contents Volume 4 • Issue 1

COVER FEATURE Cheryl Hiebert — The Divine Feminine


14 STYLE 14 High End Thrift Hunt 20 Haute Couture

36 WELLNESS 36 Foundational Fitness 40 Root to Stem 48 Black Sheep Thinking

50 CITY LIFE 50 Still Young Music 56 Kingston Choral Society

58 FOOD & DRINK 58 Perfect Pairing Wine 60 A Tasty Take on Trendy Toast 62 Spring Clean Home Cooking

64 HOME & PROPERTIES 64 Your Home: Your Personality 72 Old World Elegance 74 Glow of The Garden Light 76 Home Renovation Preparation 78 Styling Art in Your Home


64 58




From the


The Cover: The body and mind are powerful — when they are working synonymously. The beauty of taking care of ourselves, is that it can empower us. We have the power to change, to overcome mental and physical distress by working to bring more balance into our lives. The concept that our Art Director created was to show, through art, the perfect balance of mind and body.

Cover Photography: Stephen Wild

Cathie Watson

Cover Photoshoot Location: Fête Events

Cover Hair & Make-up: Melissa Stevenson, Changes Hair Salon

Cover Wardrobe: Amelia|Rose

Contributing Writers: Kimberly Falk, Katrina Geenevasen, Faith Woodland, Rob Elvy, Anna Ruck, Palmer Nowak, Rhonda Liston, Joanne Angelis, Taylor Mitchell, Matthew Bettencourt, Geoff Hendry

Contributing Photography: Stephen Wild, Allison Grange

Want to get in touch? Cathie Watson Publisher/Owner

Katrina Geenevasen Editor

Crystal Wyatt Social Media Coordinator

Welcome to our first issue of 2019. The days are warming (albeit slower than we would like, I’m sure you would agree!), but alas, spring renewal is in the air. As part of my journey into personal and professional development, I have been doing a lot of self-reflection. Spring is, after all, the perfect time to examine your life, dreams and goals. It is the season of growth, and the signs of change are all around us. I was lucky to spend time with our cover model and my friend, Cheryl Hiebert, founder of Cheryl Hiebert Wellness, and it became apparent to me that we have control of our own destiny. We truly do. Chatting with her opened up my eyes and heart, and forced me to ask myself questions about what is important to me, and what I want to spend my time and energy on. This initial conversation has me digging deeper to find my passion and purpose. Be sure to read our cover story and reach out to connect with Cheryl. Working with a professional growth expert can truly be transformative. This issue is filled with great stories of people in our community living their dreams each and every day. Be sure to reach out and support those who make our city thrive. Shop and support local businesses whenever possible. I will leave you with one final thought — a quote that has been pinned to a corkboard in my office for 12 years. It’s followed me from house to house and office to office, and is a guiding message for me. “Go confidently in the direction of your dreams! Live the life you’ve imagined.” ― Henry David Thoreau

Amelia Gubbins Regional Sales Director

Spark Creative Communications Graphic Design

ReFINEd Kingston is about to undergo some growth of its own, and as soon as we are ready to spread the word, you’ll be the first to know. Cathie

From the

From the



Stephen Wild

Katrina Geenevasen Being mindful. Staying present. Seeking purpose. Goals that so often are loosely tossed around in the backs our minds amidst endless to-do lists, negative thoughts and ceaseless worries. We’re all guilty – each and every one of us – of putting ourselves last too often. Between children, careers, and the day-to-day rigmarole of life, it’s easy to put self-care on the back burner. But this needs to stop. According to the Canadian Mental Health Association, one in five Canadians will experience a mental problem or illness. Know what else? Nobody is immune to it; no matter their age, education, income level or culture. In this issue, we’ve featured Kingston-based certified wellness and personal growth coach Cheryl Hiebert, who inspires her clients to live lives filled with passion, purpose and clarity; something many of us evidently struggle with. It’s okay to want more – to want to be more, to want to do more, to reach your full potential and discover true happiness and peace. Cheryl, with her loving guidance, helps her clients get there through the wide range of services she offers. Whether you’re struggling to find the inner peace buried deep within you, to rekindle the passion in your relationship, or simply to discover how to find the best you that’s buried deep inside, I encourage you to reach out to Cheryl; your life will be forever changed. It’s the time of year for growth, change and new beginnings. Like the flowers, it’s your turn to bloom into the best you. Happy spring! Katrina

It’s March as I write this. I’m looking out my window and snow is on the ground. It’s minus two today and overcast. How can I tell you about how wonderful spring is when it’s not even here yet? Because every year, it happens without fail. It’s a given, a “sure thing” as the saying goes. It’s as sure a thing as you enjoying the spring issue of ReFINEd Kingston before the sweltering heat of summer takes over the Limestone City. Our cover for this issue was an interesting challenge. As a team, we wondered how we would convey a lifestyle, a change of direction and the philosophy behind those changes in one image. Sometimes the simplest things should remain the simplest, after all. By the end of the shoot, we discovered it may just take a village to make such a thing become a reality both photographically and in life. We have packed so much for you to read throughout this issue. Take your time and pass the magazine along to friends, so they can take advantage of all that is in our pages. And don’t forget to wander over to our online version and website to stay current. Cheers, Stephen

Refined Kingston Magazine is published by Refined Lifestyles Ltd. Refined Kingston is independently owned and operated. Opinions expressed in Refined Kingston are those of the authors and do not necessarily reflect the views of the publisher or the advertisers. Refined Kingston does not assume liability for content. All rights reserved ©Refined Magazines. Reproduction in whole or in part without permission is prohibited. For permission contact the publisher.

  ReFINEd Kingston Magazine  





(613) 384–2629 780 Burnett St. Unit 3, Kingston Est. 1989


There is Still Time for Better Grades Report cards are an important milestone in the school year, and while they may cause stress and concern, there is still plenty of time to get better grades before the end of the year. With just less than half the school year remaining, there is still ample time for students to transform the stress of report cards into actions that lead toward better grades on the next report card. In order to get grades on track before the school year is over, students need a plan. They need to review where they are now, and where they would like to be by the next report card, and determine how they are going to accomplish these goals.

Brooke Lewis B.A. (Hons), B.Ed. (OCT) Centre Director

Oxford Learning Kingston 793 Blackburn Mews Kingston, Ontario (613) 384–7323

By creating a plan, students can keep up with current homework, tests, and assignments, and work toward improving grades. This is especially important for busy high school students who have the added stress of balancing current schoolwork with studying for end-ofyear exams. A plan keeps students on-track and stress-free. An academic plan will not only help students reduce some of the stress related to report cards and the uncertainty of report card marks, it gives them renewed motivation to keep working toward their goals. In doing this, students—and their parents too—will feel more confident, and less stressed about that next report card. Oxford Learning can help students create an academic plan to address report card grades and get on track for the rest of the year. By simply taking inventory of current marks and reflecting on comments and feedback, setting some clear goals, and identifying actions to take, students empower themselves to stay on target for better grades and a better report card.



Brooke Lewis, Centre Director of Oxford Learning Kingston, recommends the following steps to help students create a plan: 1.Grab a calendar and determine how many weeks of school are left. 2.Do a mental inventory of current academic standings. Refer to the last report card if necessary. Look at past test marks and comments on assignments. 3.Ask: What subjects are the most difficult? Where is extra help needed? What areas can be improved, both cognitively and academically? 4.Talk to teachers and create a plan together. 5.Use an agenda daily to stay organized and on top of schoolwork. 6.Enlist extra help from a variety of sources, such as tutors.

The thing to remember is that report cards do not have to be stressful. Having a plan in place that keeps kids focused on grades and positive work habits eliminates some of the stress that comes from not knowing what the report card will say. Oxford Learning has many great programs to keep students of all ages focused on their schoolwork, right until the end of the school year. As well, Oxford Learning also has summer programs to help students maintain that focus all year long. It’s never too late for better grades with Oxford Learning! Contact Brooke Lewis or Alex Moore at Oxford Learning Kingston for more information about making the rest of this school year count.




Build Confidence

Catch Up & Get Ahead

Boost Self-Esteem

Maintain Routines

Math & French Programs



All Ages. All Grades. All Subjects.

DON’T WASTE TIME! BETTER GRADES BEGIN TODAY! Proudly Canadian for 35 years

Pre-K to Grade 12


Writing Kingston 793 Blackburn Mews Kingston, ON K7P 2N6


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Meet the Team “Always remember, whether you live in Kingston or 15, 30, or 45 minutes away, at Taylor AutoMall we will not be undersold by anybody, on any make or model. I guarantee it.”



















at Taylor AutoMall “Great vehicles and really nice employees that will work through any issues or problems that come up. Glad I stumbled upon this place when I was searching.”



“ The ser vice at Taylor ’s is warm, welcoming and consistent. I have been going for regular service for two previous vans and now my Volt for more than 15 years and have always had friendly, timely service. My vehicle is always in great shape and well looked after, thanks.”

TAYLOR AUTOMALL 2440 Princess Street Kingston, ON K7M 3G4 (613) 549-1311














• High- End•

• By Anna Ruck•



If you’ve ever been asked where an item of clothing you’re currently wearing was purchased from, you know that this can feel like the ultimate compliment. But when the piece in question is a one-of-a-kind

thrift store discovery, you may feel particularly proud of your find. These items become treasures in our closets. They’re rare, unavailable in mass qualities, and symbolic of one’s shopping savvy.

If you’re lucky enough to find spare buttons sewn into the inside of the clothing, you’ve encountered the ultimate mark of a high-end item. This is a sign that the designer anticipates the clothing to last so long that a few minor repairs may be necessary at some point during its lifetime.


However, some may feel that second-hand shopping just isn’t for them. That they just don’t have any luck and are utterly hopeless while perusing a thrift store. But in truth, anyone can unearth a high-end vintage gem with some strategic second-hand shopping knowledge. Vintage shopping simply requires a different mindset, an exploratory approach and an observant eye. Rather than marching into a store with a definitive mission to purchase something specific, embark upon your vintage shopping trip with an open mind and the following tips at your disposal.

THE QUEST FOR QUALITY Make and fabric are the true hallmarks of a high-end vintage piece. This isn’t the time to be tempted by this season’s hottest colours or trends. Instead, focus on the basics. The good news is, for a piece of clothing to have made it



this far, it’s probably survived some wear and a few dozen cleanings while still maintaining its structure and appearance.

If embarking upon a vintage shopping journey has you feeling somewhat overwhelmed by the search, narrow the task down by exploring the right sections first and foremost. Many vintage stores are organized by clothing type, categorizing items such as skirts, coats, and sweaters together by size, as there is usually only one of each particular piece. This can be intimidating initially, as clothing may not be visually merchandized and styled as an outfit on a rack or mannequin.

In order to ensure that the clothing will endure a few more years in your closet, take the time to examine the fundamental details. Locate the garment label and review what material the clothing is made of. Fabric such as cotton, cashmere, wool, leather, ramie, linen, and flax are all strong staples that have withstood the test of time. Analyze the stitching of the piece, looking for straight lines and consistency.

Tackle this array of options by sticking to sections that are more likely to contain flattering pieces. It’s more feasible that you will discover some gems browsing through dresses, skirts, shirts, and coats as the cut and shape of these pieces hasn’t changed drastically over the years.

Gently tugging the seam should help you to identify any imperfections such as unraveling or snags. Features of the garment such as zippers and buttons will also provide some clues as to the quality of the piece. Metal zippers last longer than their plastic counterparts and buttons should fit easily into their corresponding holes.

For example, A-line, fit-and-flare, and cinch-waist dresses are timeless classics and tend to look flattering on a variety of body types. If a skirt is the right length and it fits properly at the waist, you’re already halfway there. Many high-quality skirts also have a sewn-in lining to keep you from having an embarrassing Marilyn Monroe moment,

so you won’t need to worry about transparency or purchasing a slip. A tailored shirt is a staple piece that can be worn to work or casually with jeans. Do a quick check to make sure there are no visible stains around the neck or armpits. Finally, today’s affordable coats just aren’t made like they used to be. Many vintage coats are constructed with quality materials such as wool; they are also lined, and include pretty buttons and other luxurious details. You may find similar styles that aren’t second-hand elsewhere, but certainly not at the same price point. No matter what you find, be sure to try everything on before you buy. Thrift shops carry various brands that size clothing differently and some second-hand stores don’t allow returns.


If you’re new to the second-hand hunt, jewelry is the easiest, and arguably most fun way to incorporate vintage into your wardrobe. If you like the look of costume jewelry, vintage finds are often higher quality than their modern counterparts and tend to last longer. This is where you’ll be able to find truly unique statement necklaces, earrings, cocktail rings, and broaches that can easily elevate any outfit. Second-hand jewelry can vary wildly in its price point and quality, but as long as you’re not searching for precious stones or a vintage engagement ring, you can keep the search relatively straightforward.

To decide if the piece is worth purchasing, hold it in the palm of your

hand and determine if it carries some weight; it should feel somewhat substantial. Check to ensure that the clasps aren’t broken, and stones aren’t loose. Genuine highend finds will be made of precious metals, but some may simply be dipped in gold to prevent tarnish. Lastly, if you’re fortunate enough to spot any markings on the piece (such as 14k) you may have found something especially valuable. Regardless of what your eye is drawn to, ask those working at the store if they have any information about the jewelry item. You may learn some unique facts or the story behind the piece and become convinced to purchase it. There is no need to fear the search for that second-hand steal with an adventurous attitude and a few simple strategies in your arsenal. With a little bit of luck and the right frame of mind, you may just discover that truly special thrifted find that has passers-by coveting your unique wardrobe for years to come.

Anna is a Canadian Lifestyle Blogger living in Kingston, and is the creator and writer behind STRUCKBLOG explores a variety of topics, including style, beauty, food and travel. She hopes to infuse the lives of her readers with an abundance of creativity, connectivity, knowledge and laughter!

Anna Ruck




Discover the Power of Brows As we age, we lose hair in some places and gain it in others— usually where we don’t want it to happen! One area in particular for hair loss is our eyebrows – one of the most important features and the first thing someone notices about your face. Too much plucking and waxing over time can have a negative effect on our brows. The hair tends not to grow back, leaving them too thin and sparse.

Debbie Goulding

Debbie Goulding (613) 329–2950

Our brows are sisters, not twins. It can therefore be challenging to balance and perfect their appearance. Brows help to frame the face, highlight your best features and give structure to your look. Having beautifully groomed brows can brighten your appearance and give you a lifted and more youthful look. Poorly shaped brows can make you appear tired, sad, surprised, or angry. No one’s face is symmetrical, but the right brow shape can have an overall balancing effect and helps to complement other features. Don’t forget to do the pencil test and measure your brows before you fill them. When your brows are too long, it can give the illusion of looking sad, long in the face, and they can age your look. When the brows are too short, it can give the illusion of a fuller face and feel unbalanced. Measuring your brows can avoid these negative effects. Want to learn how? Book a lesson and bring a pencil!



Don’t Forget Your Lips! As we age, our lips thin, and lines can develop around our mouths. If you’re a mature woman, choose a colour that is a shade or two darker than your own natural lip colour. The best way to test this is to apply a colour to one lip and leave the other bare. Find a shade that’s slightly darker than your natural shade. (Tip: dark shades can be aging on some skin tones and make your lips look thinner. Always try before you buy.)

If you have fair skin, nudes, pinks and light corals or apricot are most flattering. Women with a medium skin tone can go a bit darker with shades of rose, mauve, and berry. Women with dark skin look great in reds, browns, and even purples. If you have very dark to black skin, deep plums, chocolate or reds are fabulous! If you wear glasses, bright lipstick colours are stunning. The bold colour balances the heaviness of the frames. (Tip: Tone down your eye makeup and blush if you are going with bold lips. Too much makeup will make you look overdone.)

We all need a good gloss. It can give the effect of “plump” lips. Gloss is wonderful for both day and night, especially in summer when you have a glowing tan. In the evening, apply a small amount over your lips for a pouty, fuller look. (Tip: apply a thin layer of lip balm under your lipstick in winter to add extra moisture. Avoid dark colours, as they will exaggerate dry flakes.)

My go-to product is the Beautycounter™ brand. Please contact me for more information or to book a consultation.

Haute Couture

By Joanne Angelis

To some, runways, fashion week and haute couture seem like things from a different world. Frivolous, and without meaning. What on earth could these extravagant, over-the-top, mostly unwearable clothes have to do with what you will buy in a local boutique or department store? The answer: quite a lot.

For those in high-end fashion, runway shows are where it all begins. Attendees await with bated breath for these shows to see what the likes of Versace, Gucci and Chanel will unveil for the season. And while it is here that the season’s trends are debuted, for real fashionistas, it isn’t just a show. It is an art gallery where their favourite artists use fabric to make their creative visions come to life, their interpretations of the world around them, their own personal expression of what fashion is. After all, fashion is nothing if not a means of expressing oneself. And so, we see that what we do when we go shopping is not unlike what these designers do when they create their collections. As we envision ourselves looking a certain way, they

envision an entire population of fashionistas looking a certain way. It’s what the individual does, simply on a grander scale.

The fashion-savvy consumer is influenced by the hottest trends as seen in fashion mags and online, all of which are based on collections viewed at fashion week. Arming themselves with this knowledge, they can confidently hit the shops and pick up the season’s must-haves. Not all trends will be wellsuited of course, but they can pick and choose which way to express themselves. It could be done with colour, fabric or style. Some will go full out with all three, which admittedly is only a good idea for a select few, while most will get the “it-jacket” here and maybe buy a simple dress in the “it-colour” there. The same is true for those that do the buying for these boutiques. Twice a year at big trade shows like Coterie in New York, buyers from all over the world go armed with the same knowledge that the consumer eventually has (retail works a year in advance;

spring 2019 was bought in spring/ summer 2018.) There, they do the same thing for their shops. Buyers will have seen the influence of haute couture in fashion week runway trends, which eventually trickle down to what are called “Ready-to -Wear ” collections. These are the pieces that end up in retail boutiques. ReFINEdKINGSTON


So, what is haute couture? It’s the mothership of fashion and where a glimpse of the season’s trends first emerge. Here’s a little history on how haute couture came to be: The term itself, which means “high fashion,” can also be translated to “high sewing” and relates to the extreme attention to detail sewn within each garment. There could literally be half a dozen people who spend three hundred hours on one dress. This is an art form reserved only for truly one-of-a-kind pieces; pieces that could exceed a $100,000 price tag. The name originated from Fédération Française de la Couture, which is the governing body for the French fashion industry and started as the Chambre Syndicale de la Haute Couture in 1868 by Charles Frederick Worth. Haute couture, dear readers, is a very serious business. Collections are very exclusive, as are the guest lists to any of these shows. Only about 22


2,000 people worldwide purchase haute couture annually. Thankfully for the rest of us, there are readyto-wear or options — prêt-à-porter as the French call it — that trickle down to boutiques and high-end department stores. This is a theory that was devised by American economist and sociologist Thorstein Veblen in 1898. He suggests that traditionally, clothes and styles adapted by the rich in society eventually “trickle down” and influence the rest of the population. Today, it’s more about lifestyle than wealth, but the essence is the same. This first and highest level of fashion influences what styles become ready-to-wear and ultimately what arrives in your local boutique. There is also bespoke tailoring, which lies in between. It may not be as pricey or exclusive as haute couture, but it does maintain the personal touch some buyers relish. These items are made to individual specifications. Whether it be a custom suit from Saville Row, where the gentleman has handpicked the fabric he wishes and

each measurement is taken to fit him precisely, or a pair of John Lobb bespoke shoes. Imagine a shoe made just for your foot? Luxurious! This market certainly has its own air of exclusivity.

breasted jackets and bright colours. Of course, the company recognizes today’s client won’t have any desire to re-live those trends, but they won’t mind wearing a modern twist of it.

Aside from haute couture, designers create their ready-to-wear shows with these influences in mind, but also with their own.

As we can see, spring 2019 boasts strong jackets and those bold colours, but in a not-so-1985 way! Designers often step into the past for a theme, but not without it evolving into a fresh creation. As the old adage says, “Everything old is new again.”

Every creative mind must have its muse or inspiration. Take for example, world-renowned fashion house Escada. Like many brands such as Versace and Prada, Escada has looked to the past and been inspired by the nostalgic feel of the brand from the 80s. Most of us know that means big shoulders, long double-

In the end, fashion has always been something that has enticed, delighted and seduced. For those captivated by its beauty, by the designers’ creative expression or simply by the way it embraces them in a store, it is a feeling like no other.


63 & 65 Brock Street, Kingston (613) 549–0511


Reveal Your Skin’s Radiance


ears of unprotected sun exposure and the process of aging can do a number on your skin, making it look dull and weathered. Thankfully, there’s a skin treatment that can reduce the appearance of damage and reveal rejuvenated skin.

BBL BroadBand Light therapy, or Photofacial, is the world’s most powerful Intense Pulsed Light (IPL) therapy available. BBL uses cutting edge technology to produce younger looking skin that’s firmer, and more even in tone and texture. With little recovery time and no surgery, BBL treatments offer a safe option for sun damage, anti-aging, and skin rejuvenation. Dr. Diane MacGillis & Dr. Kerri Hoffman

Kingston Laser Cosmetic Clinic 863 Norwest Road Clock Tower Plaza (613) 384–4200

What is BBL BroadBand Light? BBL is an innovative technology that sets new standards for skin conditions associated with aging, active lifestyles and sun damage. BBL energy precisely treats age and sunspots, small facial veins, and many other skin conditions. Your treatment will be tailored to match your skin type and your desired results.

How does BBL work? The light energy delivered by the BBL will gently heat the upper layers of your skin. The heat absorbed by the targeted areas will stimulate your skin cells to regenerate new collagen. This process will restore your skin to its natural beauty, blending its natural colors and making it smoother, vibrant and younger-looking. In addition, the photothermal energy will eliminate fine vessels that cause redness, and reduce unwanted melanin that produces pigmented lesions.

What conditions can be treated with BBL? • Pigmented Lesions • Acne Skin • Rosacea

• Uneven Skin Texture

• Vascular Lesions

• Sun damage

What areas can be treated? Any area of your body can be treated. The most common areas are those most exposed to the damaging effects of sunlight – the face, neck, back of the hands and chest.



How many treatments will I need? The number of treatments needed will vary from patient to patient. Your laser and skin specialist will personalize a treatment plan based on the level of improvement you desire. We may also combine your treatment with other popular aesthetic procedures to further personalize your treatment.

What will happen during the procedure? BBL treatments are gentle, non-invasive and safe. Your eyes will be protected with safety shields or glasses. You may briefly feel a warm or “rubber band snap” sensation as the light is absorbed by the targeted areas. Your procedure can take a few minutes to an hour, depending on the size of the area to be treated and the type of procedure performed.

What should I expect after the treatment? BBL treatments require little downtime. You may experience some redness that should resolve within a few hours. For some pigmented lesions, you will see a darkening of the treated areas followed by fading and flaking off at a later stage. Your treated skin will feel smoother, fine lines and pores will be less noticeable, and sunspots or uneven pigmentation will fade. Results depend on your skin’s condition, the number of treatments, and the area treated. Your laser and skin specialist will provide you with complete information about post treatment care and results.

How do I get started? Call Kingston Laser Cosmetic Clinic and book a complimentary consultation with one of our specialists. They will assess your skin and create a treatment plan that will help you achieve your skincare goals.

6 Speers Blvd Amherstview, Ontario (613) 389–5181


Beauty & Quality Come With a Price Tag Something we’ve heard often over the years in our shop is, “why is this so expensive?” As women that have always loved beautiful fashion, it can at times be frustrating when some clients don’t see the beauty and quality that screams at us from the shelves. And then we remember that not everyone had a Mama Angelis at home, who from an early age, taught us it was better to have one nice item in your closet than five of lesser quality.

Joanne & Maria Angelis

In fashion — whether in clothing, footwear or lingerie — there is a parallel between quality and price. However, what constitutes good quality? In essence, three things: fabric, craftsmanship and longevity. Having just come out of winter, cashmere is fresh in my mind as a perfect example of this. There is much confusion as to why one can find a cashmere sweater for $80, while others can cross the $1,000 threshold. This luxur y industr y star ted with Tibetan-goat derived wool years ago. But today, 67 per cent of the world’s supply comes from China, while 22 per cent is from Mongolia.

House of Angelis 63 & 65 Brock Street Kingston, Ontario (613) 549–0511

The latter boasts a longer and more resilient fibre, which means it is less likely to pill in high friction areas. It also washes better, thereby extending the life of the garment. As you can imagine, there does not exist an infinite supply of these wonderful little goats, and so, the wool we derive from them is that much more special. In addition, the time it takes to refine and knit the wool to its long-lasting luxurious state also adds to the cost. Good-quality, natural fabrics cost, but that also means they last longer and are safer to have next to our skin. Cotton for instance, can be grown organically without the use of pesticides, as well as ethically.



This brings us to our second criteria: craftsmanship. There is no question that when consumers see “Made in Canada” on a tag, it’s a really great selling point, however, this also translates to a higher price. “Made in Canada” means that items are not made in sweatshops, that those putting these pieces together are trained at this craft, and most importantly, are paid a fair wage. Quality control is of the highest standard, as owners/designers are hands-on in their ateliers or factories, supervising the production of their collections. Canadian belt doyenne Suzi Roher has for years offered ladies what can only be described as jewelry for the waist. They are handmade in Toronto with prices that start at $225 and can reach up to $700 depending on the materials used and time it takes to assemble. However, many of her followers have said these belts last for close to two decades. Lifespan or longevity is key. We are all more apt to pay a higher ticket price if we know we’re going to get a few years — versus a few months — out of our purchase. Not only is this better for our pocketbook, but long term, it is also better for the planet. I was shocked to discover the fastfashion industry is ranked the second largest polluter in the world behind the oil industry. These items are made to fall apart within a year, and end up in landfills where they take much longer to biodegrade due to their non-natural composition. Quality costs folks, but low-quality costs us even more than we think.

63 & 65 Brock Street, Kingston (613) 549–0511


By Kimberley Falk


Photography by Stephen Wild


“I see [everyone’s] own brilliance and I can help them to finally see their own and feel comfortable with it.” There’s an old oak chair that sits almost in the centre of Cheryl Hiebert’s healing space, where she meets with clients in her own home. Having found it abandoned in an old apartment years ago, she saw its brilliance and brought it back to life. It now stands as a testament to her own transformation of growth and healing. Like that chair, we all accumulate layers of dust throughout our lives and our finish can become dull, but who we are is still there. Like the chair, we can all be restored to our natural beauty. “Sometimes all we need is a little buffing,” says Cheryl as she sits cross-legged beside me, her notes spread out like a mind map in front of her. It’s not the pillows, the glow of the lamps, or the heat of my tea that ignites warmth in my bones; it’s the thought that so many people have sat in this very room and finally felt a moment of peace from their sometimes long-endured pain.

Cher yl Hieber t is a cer tified Wellness and Personal Growth Coach who has been on this path of studying, healing and teaching since the age of 10. With the knowledge gathered from her many degrees and certifications, as well as the personal healing she has experienced from her own challenges, she offers a variety of healing techniques and programs (her own personal wellness toolbox, she often calls it) because no two people are alike. “My role here is multifaceted,” she says. “I’ve adopted ‘wellness coach,’ but I don’t think it describes who I am and what I offer.” It’s more than that; it’s holistic wellness. It’s mind, body, and spirit. “If people really knew me and what I’ve seen…” She closes her eyes while she speaks and then she looks straight into mine. “I see you. You are acknowledged and loved. I see [everyone’s] own brilliance and I can help them to finally see their own and feel comfortable with it.” Living life with wellness, passion, and purpose aren’t just words she writes, they’re words she lives and teaches by. You may be lost or in pain and need psychological or physical healing, or you may feel well, but feel like you are lacking

passion and purpose. Cheryl has methods of healing and teaching for clients that come to her on different points on their path; those who need healing, and those who seek enlightenment. Many of us are simply existing and going through the motions. Year after year, life goes on and nothing changes, and they think this is living. “There’s no passion,” says Cheryl. She believes our purpose can be anything as long as we have passion for whatever it is that we do. We all have our true calling, but it doesn’t necessarily have to be something grand.



Classes & Programs Offered Reiki & Energy Healing Methods Everything is made of energy. Chronic pain is energy, stress is energy. Energy is supposed to flow. “As we move through life, we end up with restricted energy flow caused by what we’ve experienced in life,” Cheryl explains. “We need to get that natural flow of energy back and trigger our innate biological intelligence. “The body knows what to do to heal. Energy healing goes to the root and heals from the source instead of covering up the symptoms.” These traditions of healing through energy have been around for thousands of years, such as Emotional Freedom Technique (EFT) which can be essentially described as a form of accupressure, healing through strategic tapping of the body. “The nice thing is that these practices are what people can learn for themselves, thus learning to self-heal,” says Cheryl.



The Urban Goddess Retreat One of Cheryl’s favourite events, which is based on many cultures where women would gather in the moon cycle, the Urban Goddess Retreat is for women who are ready to repair themselves. This two-day haven creates a sacred sisterhood among the women who attend. Held in her healing space, each woman works through her own deep inner healing with the support of the others. Competition has taken over cooperation in today’s world, and through yoga, meditation, dance, and a solid uplift, the women who attend become at peace with oneself while surrounded by a room full of love.

Journey to Authenticity Authenticity is about being our best self, more often, in more situations. “Think about who you are at your best and think of the situations in your life where you can and can’t be the best of yourself.” If we’re not

living each moment, then we aren’t being our most authentic selves. In order to create permanent change, we need to be consistent with the goals we make. “It’s about sustainable change rather than whimsical,” says Cheryl. Once a week for 10 weeks, Cheryl meets with a group of men and women to discuss 10 different topics, ranging from recognizing your inner critic to tapping into your inner guidance and intuition. Each night is filled with exercises and tangible ways of self-improvement that create a foundation for a lifelong way of being authentic.

Corporate Wellness Programs Guiding employees in times of stress and teaching them how they can support each other can help improve the integrity of the workspace and create a community within the corporate environment. These eight to 10-week wellness and self-care programs have gained a great response. Through the personal emails she excitedly

tells me about, I can see that she has created a ripple effect. It’s not just support between co-workers she is creating; she’s also creating practices these people can take home to their family.

Soul Reading Why am I here? We all have a soul blueprint we come into the world with that tells us about the patterns in our lives. “It’s not a psychic reading,” Cheryl explains. “It’s an intuitive look at someone’s soul purpose – why they’re here.” What are your innate gifts and talents? What are you here to learn? Cheryl wants to answer the “why?” of many of the things that have occurred in someone’s life. Her eyes fill with emotion as she tells me about clients who were amazed at her ability to know personal details about themselves through their reading.

The Divine Goddess We need to be accepting, as women, of who we are and the stages of being a young woman, perhaps becoming a mother, and then aging into a wise woman. “Every woman is a divine goddess,” says Cheryl. Society today requires so many people to take on a very traditional “masculine” role; paying the bills, taking out the garbage, and so many women have lost an aspect of their divine feminine self as their identity as a woman.



Cheryl Hiebert is a bundle of energy waiting to explode with love on anyone who comes near her. Like the sun lit up from the inside, she will never burn out and warms the souls of everyone she meets. “Nothing scares me in here, and I’ve heard everything,” she says.

According to the study of Alchemy, every human being is made up of a balance of feminine and masculine energy, and we — sometimes subconsciously — choose how much of one side we are. When a woman is strong, she can deep dive into her inner swirl of creative feminine energy and have deeper connections within herself and with those around her.

Womb Wisdom Jade Egg for Women Workshop I watch Cheryl sitting on the carpet in front of me, palms up. “A woman’s womb space – that’s where the source of our true power is. The source of our creativity and strength. Often, we have not been



taught how to honour and take care of that space as women.” She shows me the jade eggs in her hands and emphasizes that her workshop is theory-based only. “There are so many outside triggers that can dishonour this space,” she says. The jade egg heals, and absorbs trauma, shame, guilt and pain. This practice is a way for a woman to reclaim, reconnect to and heal her womb space, or sacral chakra. Women will also learn to experience more clarity, pleasure and creativity. With conscious sacred intention, meditation, breath work and gentle movement, women will be guided to use their jade egg.

Before I leave, I take one last look at the old oak chair that found its beauty at the hands of Cheryl Hiebert. This chair has never judged those who have sat in it and continues to remain strong for those it holds up. All at once, it becomes clear this chair has become a part of Cheryl’s soul; perfect in all its imperfections, beautiful both inside and out, and a comfortable place for anyone to land. Cheryl Hiebert Wellness (613) 634–8220  

“I have had the pleasure of working with Cheryl over the past 10 years through private healing sessions and corporate wellness workshops. Cheryl has an infectious enthusiasm for all life has to offer and a genuine desire to help people find the best version of themselves. Along with being highly intuitive, Cheryl also possesses extensive knowledge of the human body and multiple modalities of healing (Reiki, soul readings, Hatha and Kundalini yoga practices and wellness courses) with a goal of meeting people where they are.” — Paige Agnew MCIP, RPP “I had the pleasure of meeting Cheryl as part of a group she was delivering a personal wellness workshop to in 2018. Many things Cheryl did and said during that brief 45-minute workshop impressed me, including her providing us with a number of practical “how-to” ideas we can practice daily that will enhance and sustain our wellness, backed up by evidence-based theory. “What also struck me was Cheryl’s thoughtful and authentic approach to delivering these messages and skills, and her genuine interest in seeing each of us enhance our wellness. It was obvious to me that Cheryl walks the talk. Being impressed with my initial encounter, I knew where to turn when looking for pro-level counsel and insight on some program ideas for our organization. If you are seeking demonstrated experience and excellence in as Cheryl puts it: wellness, passion and purpose, I encourage you to seek out the many options Cheryl offers her clients.” — Larry Graham

“Cheryl expressed her burning desire to create a loving and safe community many years ago! This workshop is her divine essence! How fortunate we are to be recipients of her leadership with her most valued teachings. Cheryl gently guides us through exercises that lead us to the depths of our being. “We play, we laugh, we sing and dance, all of which is 100 per cent optional without judgement. We dive deep to find our personal truth; our boundaries; our Divine Goddess. Time together is intertwined to create firm and trusting boundaries acceptable to each of us within this community. Cheryl is a master at keeping things light, lively, moving. Our population is longing for meaningful connections to others. You will meet likeminded ladies, have tons of laughs and discover yourself.” — Janet Ruth “Cheryl’s workshops are a treasured resource. She brings tremendous compassion and skill to a circle of women who are ready to explore their shadows, their gifts, their purpose. Participants form deep friendships with each other that last years. I benefited substantially from the experience of her 10-week Journey to Authenticity series and highly encourage others to regularly do so too.” — Dr. Sonya Nobbe, ND Director, Kingston Integrated Healthcare Inc.

President and Principal Instructor Centred Performance Inc.



Hybrid Meets Foundational Training By Rhonda Liston – Certified Personal Trainer & Health Coach

Combining it all! Should women strength train at any age? And if so, what is best? Society’s exercise needle has been swinging wildly across the multitude of possible physical activities. We’ve been flooded with so many opinions that deciding whether to focus on strength or on cardio is confusing, at best. As a personal trainer and health coach for more than 20 years, I have seen many trends come and go. There is however, no question that following some kind of exercise regime is essential to warding off many health risks and enabling you to maintain an active lifestyle. As the 45-year-old mother of five, I understand the importance of maintaining my health, but it has taken me years of study to find what works best for women despite the myths. 36


There is a huge misconception surrounding what strength training will do to our bodies, but belief that, “Weights are only for men” has thankfully shifted. More women are doing away with the elliptical and treadmill, and are getting more comfortable in the weight room. Instead of the emphasis being on dieting and the scale, the focus is now building strong, athletic and sexy bodies.

suggests strength training is the only form of exercise that can make a substantial difference in our bone mineral density. Our bodies begin to weaken even more after menopause, with some research suggesting nearly 50 percent of women have the beginnings of osteoporosis.

One of the concerns I hear most frequently is, “I don’t want to look like a bodybuilder or a man.” But it’s important for everyone to know that women actually can’t build muscle mass like men without taking testosterone shots.

The concern is, when we think of aging, we associate it with walkers, canes and immobility — but it doesn’t have to look that way. What if I told you there was a form of exercise that could actually slow down the clock and the aging process, add years to your life, and even make the aging process more enjoyable?

Our bodies actually start the aging process at 30 and hit their peak for bone mass. It is at this age that deterioration begins. But there is good news: research

Strength training has proven to have multiple benefits on our health that far surpass body image. Due to the release of endorphins, strength training has been shown

to decrease the severity of anxiety, depression and low self-esteem.

adapts to exercise, one of those being your hormonal system.

After years of experimenting, I could appreciate that individual types of exercise had their place in professional sporting goals. And yet, for simply being strong and capable of performing regular life tasks, such as gardening and hiking with my kids, I often felt something was missing.

2. How much should I lift? There are no limits when you’re under the guidance of a professional, who will be able to ensure proper form.

This is what inspired me to combine all areas of spor t. I have the primary goal of building strength, but with that, I enhance my abilities for optimal daily living and aging. At the beginning stage of your lifting life, you might have two main questions when it comes to weight training: 1. How much weight should females lift, and does how strength training affect my health? The resistance used in weightlifting forces your body to adapt by growing new muscle cells, remodeling bone tissue, using stored fat as fuel and strengthening nervous system communication networks. There is a reason it is called the “Fountain of Youth.” Several things control the way that your body

Due to the decrease in estrogen as we age, we’re at greater risk of heart disease, osteoporosis and irregular hormone function. The good news is that strength training has been shown to stimulate the production of estrogen. So, what style of training is best? Foundational training gives us the means to change the way we move and correct the imbalances caused by modern habits that cause pain, deterioration and inefficiency. Hy b rid Tra i n i ng means you excel in both strength and endurance activities. Foundational Training Meets Hybrid Training is where multiple worlds collide. I started using this approach when many of my clients’ needs couldn’t be met by conventional bodybuilding. I knew there was a lot missing from other areas and wanted to bring

everything together. So, I created workouts geared to it all: flexibility, endurance, strength, posture, agility and mindfulness. I found there was a need for diversity and advantages to incorporating multiple techniques to build a foundation, while focusing on strength and development. The bonus is the perfect combination for optimal body composition, fat loss and mental health to maintain active living and aging. Working with clients to achieve optimal health is my passion. Oftentimes, an exercise plan is used as treatment for illnesses such as Type 2 diabetes, high blood pressure or weight loss, but recently, I’m happy to see an increase of people using it as a means of prevention. Regardless of what path you choose to take, being mindful of your goals over what may be trending will always lead you in the right direction. When it comes to our health, hiring a professional is vital, and making an investment in longterm health is something we should all consider.

We are stronger than we think! ReFINEdKINGSTON


Good Oral Health Contributes to Good Overall Health

By Faith Woodland Photos by Suzy Lamont

An ounce of prevention is worth

to achieve high levels of health

out of whack because gums are

a pound of cure, especially

and fitness. Dr. Cosman explains

inflamed”. Dr. Cosman is also

when it comes to dental health.

that gum disease contributes to

seeing an increase in oropharyn-

Dr. Nick Cosman, dentist and

systemic diseases as bacteria in

geal cancer with a rise in HPV

co-owner of Cataraqui Dental

the mouth can lead to inflam-

lesions. “Unfortunately, as younger

Centre stresses the importance

mation elsewhere in the body.

patients become sexually active,

of regular oral maintenance to

Oral bacteria can be a cause of

HPV is spreading and then leading

help prevent development of

clogged arteries, and any inflam-

to oral cancers”. For those antic-

systemic diseases such as stroke

matory disease is exacerbated by

ipating any sort of surgery or

and heart disease. Diabetes is

poor oral health.

cancer treatment, it is imperative

also affected by inflammation of


that dental issues be addressed

the gums, and many cancers are

For patients dealing with diabe-

before beginning chemotherapy

directly related to oral health.

tes, he stresses the relation

or radiation. Aggressive cancer

between oral health and blood

treatments affect the immune

As a dentist and athlete, Dr.

sugar levels. Bacteria from gum

system putting patients at risk in

Cosman knows the benefits of

disease can increase blood

the fight against bacterial infec-

prevention and maintenance

sugar levels. “Blood sugar goes

tions and viruses.


Dr. Cosman recognizes that

conditions, is preventable with

rinse which acts as a saliva

every patient is different. Some

the correct care. Brushing teeth

replacement, providing neces-

are quick to build tartar and of

twice a day for two minutes

sary enzymes.

those, some have gums which

and flossing daily is a minimum

are more reactive than others.

recommendation for good

Dr. Cosman, a graduate from

Genetics also play a part in oral

dental health.

University of British Columbia,

health, with some people being

and a practising dentist for

more susceptible to tooth decay

Many patients find that regular

twelve years describes himself

and gum disease. However, Dr.

home care and routine check-

as an “exercise freak”, compet-

Cosman encourages that all

ups and cleanings are sufficient

ing regularly in triathlons. He

dental and gum disease, regard-

to maintain healthy oral hygiene.

believes in achieving high levels

less of genetics or chronic

Others require more attention

of health and fitness by focus-

with cleanings every three to

ing on prevention. “The more fit

six months. People dealing with

you are, the more likely all diseases

systemic diseases must be more

go away!” He encourages his

diligent with their oral care and

patients to maintain good oral

those who take medications face

health and overall fitness to

further challenges.

enjoy the healthiest life possible.

Dry mouth is a common side effect of many medications. People who experience dry mouth have less saliva which causes a decrease in the levels Dr. Nick Cosman

of disease fighting enzymes. For these patients, Dr. Cosman

Cataraqui Dental Centre 476 Cataraqui Woods Drive (613) 384–4224

suggests the use of a mouth ReFINEdKINGSTON



Cut back on food waste! Check out our tips for using up every inch of your ingredients. By Colleen Thompson Carrot tops, cauliflower leaves, broccoli stems, onionskins, potato peels, and watermelon rinds — these could all be the inspiration behind your next meal. We are delving into the root-to-stem movement, hoping to raise your awareness and inspire you to turn those carrot tops into pesto and that tired bunch of greens in your crisper into soup, rather than simply tossing it out.


e only have to look at the Chinese, French, Italian and Indian kitchens to realize that some of the most iconic dishes are made from the bits that most people throw away — bouillabaisse, Coq Au Vin, gumbo anyone?

Before terms like nose-to-tail and root-to-stem became monikers for championing a food movement, many chefs and frugal home cooks were already using up every inch and making ingredients stretch. However, in the past hundred years or so — thanks to refrigeration, industrial agriculture, 40


genetically modified organisms and the push toward economic development — most people have lost sight of where their food comes from, and have less of a need to use up every inch of an ingredient. At the core of the root-to-stem movement is the issue of food waste. About a third of the 1.3 billion tons of food produced every year for human consumption, is lost or wasted. A study commissioned by the Food and Agricultural Organization of the United Nations (FAO) called Global Food Losses and Food Waste, reports that wasted food accounts for around 20 per cent

of all carbon emissions released and that wastage from fruits and vegetables, roots and tubers are actually the highest. The report estimates that over a fiveyear period, methane gas from decomposing vegetables generates 100 times more heat into the atmosphere than carbon dioxide. In Canada, a staggering 40 per cent of all food goes uneaten each year — that’s an annual cost of $31 billion. Individual households are the biggest culprits and are responsible for 47 per cent of this waste — that’s more than grocery stores,farms and restaurants. According to Canada’s Food Report Card, issued by the



carrot top we throw it away. It’s clear that changing our household behaviour is essential to reducing food waste. The non-profit organization End Food Waste, started by food activist Jordan Figueiredo, launched a campaign called the “Ugly Fruit and Veg Campaign,” in an effort to highlight that 20 to 40 per cent of all produce that goes to waste is due to strict grocery store cosmetic standards. He successfully petitioned Whole Foods Market and Wal-Mart to start selling less than perfect produce at a discounted price and adopt the philosophy that there is nothing wrong with so called “ugly” produce. Loblaws and No Frill have followed suit with their line of “Naturally Imperfect” fruit. Conference Board of Canada, Nova Scotia wastes more food than any other province, costing a family around $1,456 a year. All of this is going on while one in three children in single parent homes doesn’t have enough food to eat. Journalist Jonathan Bloom, founder of and author of American Wasteland, explores the various reasons food is so wasted in North America from farm to fork. One of the primary reasons for consumer wastage he sites is a disconnect between 42


people and where their food comes from. In particular, food that doesn’t meet our expectations of how it’s supposed to look, is simply overlooked and ends up in a landfill. The fresh produce we buy from supermarkets (rather than farmer’s markets) has already been neatened and trimmed to make it look pretty and easier to handle. As supermarkets put perfect produce in front us, we forget what real vegetables look like and what to do with the whole thing — if we’re presented with a sprouty green

Restaurants are the second biggest food waste culprits with the average restaurant producing 150,000 pounds of garbage per year. France, Italy and Spain recently recognised the issue, requiring all edible food from restaurants and supermarkets to be donated to charities rather than being sent to the landfill. Things are starting to change, thanks to innovative and adventurous chefs who are turning what used to be sad, old scraps into delicious plates of food. Root to stem, root to fruit, farm to fork — call it

what you like — a new, informed consciousness is emerging and encouraging the use of entire fruits and vegetables. Bits and pieces that would normally end up in landfills are being transformed into delicious plates of food. In the process, new flavours and textures are being created and waste is being dramatically reduced. As many of us are trying to reduce the amount of meat we consume, exploring new and exciting opportunities in the world of vegetables couldn’t be more relevant. From whizzing up leafy green carrot and beet tops with olive oil and dehydrating mushrooms stems to turn into powders or simmering wilted celery back to life with white wine reductions and aromatics, there is a new path being forged. Chef Dan Barber of Blue Hill Restaurant in Manhattan and author of The Third Plate, launched a series of pop up restaurants called WastEd in New York and London in an effort to highlight the plight of food waste. He introduced diners to an off-the-wall but ingenious menu, essentially compiled of scraps and rejects, alongside celebrity chefs like Alain Ducasse, Gordon Ramsay and Yotam Ottolenghi. Appearing on his menu were burger patties made out of fruit pulp; a “garbage salad”

of stems and leaves, and coffee made from an infusion of husks. Chefs are part of a wave of activists leading the charge and inspiring consumers to think about waste and cook more sustainably. Anthony Bourdain’s documentary “Wasted: The Story of Food Waste,” features high profile chefs like Danny Bowien, Massimo Bottura’s (Food for Soul) and Mario Batali

— highlighting the urgency of food waste and demonstrating potential ways to help solve the problem and continue the conversation. Their collective message encourages us to shop smarter. Plan our meals ahead of time. Always shop with a list. Buy local, seasonal food. Cook at home. Don’t buy in bulk. Choose ugly produce. Use your scraps. Use your freezer. Compost leftovers.

Carrot Top Pesto WAYS TO PUT LEFTOVER FOOD SCRAPS TO USE: Swiss chard stalks can be chopped finely and added to stir-fries Beet greens can be thinly sliced and added raw to a salad or added to soups and stews. They’re also great in green smoothies combined with zesty citrus fruits like pineapple Celery leaves can be chopped up in salad; add them to smoothies and soups Corn cobs simmered with onion and carrot make a great stock for corn chowder Broccoli stalks are the best part of broccoli soup. They not only add nutrients you would otherwise be throwing away, but add a punch of bright green colour. They can also be grated and tossed into slaw or added to your green juice

Watermelon rinds can be pickled along with orange rind, cinnamon, vinegar, peppercorns and cloves Cauliflower leaves can be sliced and sautéed in butter or olive oil with diced onion for a delicious side dish, or used in stir-fries Citrus peels can be candied or used as zest Onion tops (or chives) can be sautéed and used for stir-fries or toss them raw in salads or sprinkle on top of soups Potato skins make the best chips. Simply scrub them well and spread the peels on an oiled cookie sheet. Drizzle with olive oil, sprinkle with salt and bake at 450o F for about 15-20 minutes. It’s a no brainer recipe that will make you never throw them away again. Asparagus stalks that are too tough for boiling or steaming are great for cream of asparagus soup.

Ingredients • large bunch leafy carrot tops • 1 small clove garlic • 1/2 cup nuts (walnuts, almonds, etc.) • 1/2 cup grated parmesan cheese • juice of 1 lemon • 1/2 cup olive oil • pinch of salt

Instructions 1. In a food processor, add the greens, garlic, nuts, cheese and lemon juice, and pulse 2. A  dd the olive oil and blend together 3. Taste and season with salt and possibly more lemon juice 4. Serve with baby carrots, dollop onto pasta or spread onto crostini




take a

Bite Out of Life By Kimberley Falk  Photography by Stephen Wild


Bite Out of Life Wellness is a transformative health consultancy with a difference. It’s not just the food on your plate that will make you healthier, it’s the mindset you bring to the game and how you support you own genetic make-up.

dedicated her practice to helping turn around the health of busy professionals aged 40+ who are burned-out, overwhelmed and simply not feeling the way they want or need to feel to be productive at their careers or in their personal lives.

Trish Krause, CEO and certified holistic nutritionist, yogi, and allaround wellness cheerleader, has

Trish coaches and mentors her clients to find practical, realistic ways that they can integrate change into


their lives, in particular healthier, yet simple ways to eat, manage stress and prevent and manage chronic diseases. “So many people have tried the latest and greatest in diets or health programs and find they can’t stick to them long term because there are too many hard-core ‘rules’ to implement. Asking someone with a full

life and crowded schedule to add just another thing to their to do list is not realistic.” Instead, Bite Out of Life Wellness focuses on first figuring out what your obstacles are and then creating a customized approach to fit your life, without trying to fit your life into a cookie-cutter program. “Clients often just need to talk it out in order to prioritize where to start. It’s not always just about what they are eating. Sometimes it’s toxic relationships they have allowed to undermine their goals; sometimes it’s a need to examine their sleep habits or the digestive issues they are having; and sometimes it’s that their hormones are imbalanced and they need to sort that out before they can get back on track.” As an evidence-based practitioner, Trish uses a variety of education tools to help her clients. One of the newest and most progressive

focuses is on the science of epigenetics – how our genes are expressed and the role that food, exercise, sleep and other factors may play in influencing them. To do this, Trish has partnered with a pioneering DNA testing company to provide a customized report, backed by science, that will help you understand how your unique genetic make-up can best be supported to keep you healthy. “From there I can advise clients about what changes they could be making in their diets or lifestyles that will best fit their own genetic profile. These reports may also give them some important insights to take additional preventative action after talking with their doctors.” Bite Out of Life Wellness focuses on more than nutrition, but also on how people can change their mindset and break through the mental barriers so the “why” instead of just the “how” becomes a guiding light.

“It’s incredibly fulfilling for me to take the things I’ve learned and applied to my own life and help others have these breakthroughs,” says Trish, “when someone feels better about themselves and is more productive and more accomplished, it makes a difference in how they feel at the end of the day. They become better partners, parents, employees, and can live happier lives.”

To find out more about how Bite Out of Life Wellness can help you, find Trish at Simply Well Integrative Health Centre at 267 Ontario St. or contact her below to schedule a free consultation.

Bite Out of Life Wellness  



Written by Taylor Mitchell Photography by Allison Grange

Take a look at your life and ask yourself: are you happy? For many people, happiness is a complex pursuit that takes years to master. Morgan Pierce, life changer a n d ow n e r of B l a c k S h e e p Thinking, has made it his job to help people discover their happiness. “You go to the gym to work out your body, you go to school to learn, but where do you go to learn how to be emotionally intelligent?” asks Morgan. His answer became the vision behind Black Sheep Thinking, a space where people can learn to develop emotional well-being through mindset training. Growing up, Morgan faced hardships that have allowed him to connect with many people on their search for happiness. It was only after realizing that being a “black sheep” was his strength that Morgan began to choose happiness. “As life progressed, I worked hard to achieve things and I started to have success, but I didn’t really feel like I fit in,” he explains. “My mom once said that black sheep have very rare wool, they’re never killed for their meat, and that they live long and luxurious lives. Your mind is your wool. ”It is the belief of Black Sheep T hink ing that anyo ne c an choose happiness and maintain it by thinking differently about the things they go through in life, once given the proper tools, insights, and training to do so.

“A lot of mental health issues are compartmentalized under the same categories such as self-esteem issues, managing the concept of fear, and dealing with past traumas,” Morgan explains. “These themes allow us to customize for our clients what they need to learn for them to grow and achieve the best results.” In addition to compartmentalizing programs, Black Sheep Thinking believes in supplying specific tools and resources before considering medication. This approach is used to address the root of clients’ issues instead of providing a Band-Aid solution. Morgan’s goal is to “de-medicalize” anxiety and depression, when appropriate, by making people accountable for their own happiness. Whether you’re looking to choose happiness for the first time, or after losing your way, Black Sheep Thinking can help guide your journey. Pierce believes that all his experiences have led him to this opportunity to help others. With this exciting new venture, Morgan welcomes anyone who has ever felt like they don’t belong to join the herd and embrace being a black sheep. “I’m like a gardener,” says Morgan. “I’m planting seeds in people and then I get to watch those flowers

bloom and they are different every time. I am literally witnessing happiness.” To learn more about Black Sheep Thinking, you can visit the official Facebook page and website. Morgan Pierce will also be participating in Joanne McCormick’s (Owner of Touch of Wellness) upcoming event KIND Women in Heels series in Napanee. Black Sheep Thinking (613) 540–0933  


By Taylor Mitchell

Photos Provided by Still Young

How do two Canadian-born musicians become internationally-recognized electronic dance music (EDM) stars? For the EDM duo Still Young, the journey has been anything but conventional. Rising to fame with their debut solo track “Midnight” in 2014, followed by two hit remixes, Still Young proved they have the talent and motivation to succeed. Drawing inspiration from artists such as Daft Punk, Alan Braxe, Swedish House Mafia, and many more, Still Young has made a name for themselves amongst these EDM greats. “The reality is that we have never seen ourselves as ‘stars’ or ever worried too much about the limelight. We were always more concerned about the quality of our music and creating something that we were proud of. The fan base and the opportunities that have arisen as a result of that have been an amazing surprise,” say the pair. “The journey itself began as

a result of a constant obsession with house music and a quest for personal and artistic freedom.” This talented duo has caught the attention of several industry pros, collaborating with some of the biggest names in EDM, including Michael Brun, Kryder, Simon De Jano & Madwill, and Tom Staar. Perhaps one of Still Young’s proudest moments, besides playing in front of more than 30,000 people at EDP Festival Portugal, is attracting the attention of Swedish DJ, producer and record label owner Steve Angello. “[One of the defining moments in our career has been] working together on some amazing music projects with one-third of Swedish House Mafia boss, Steve Angello,”

explain the DJs. “The knowledge and wisdom gained from working hand-in-hand with him and his camp are priceless!” With all their successes, the duo still faces challenges when it comes to balancing both their personal and professional lives. However, it is by overcoming these challenges that the musicians have found their drive to succeed. “The challenges we faced are typical; late nights, personal sacrifices, rejection,” the pair reveals. “The rough times oddly enough made us made us stronger and more committed. They have allowed us to focus on achieving our original goal – to continue to create music that genuinely inspire others.”



Still Young has inspired countless listeners, receiving millions of plays on Spotify and Soundcloud. Their music is inspiring others just as dance music inspired them growing up. “It’s safe to both say music is in our blood. Dance music for us is something refreshing and cool and very exclusive, which we felt fit our personalities well,” Still Young explains. “It can be combined with all sorts of music today and still feel totally new and exciting.” Still Young is evolving continuously to create new and exciting hits. Their immense success and 52


experience within the industry have allowed them to become more confident as musical creators and innovators. “Like anything else, our personal experiences have helped to shape our music. In the early days, we would head into the studio just to jam out and see what resulted,” say the DJs. “Now, we have a much better sense of what we want to achieve and the ultimate end product. We still definitely experiment with combining different genres and I think that gives our music a unique sound. Music itself is also constantly evolving and you have to be able to adapt to the change.”

These two rising EDM performers originate from the musical hub which also produced legends such as Brian Adams and The Tragically Hip as well as international rising stars, The Glorious Sons. While their identities remain a mystery to fans, they believe keeping a low profile is helping them connect with their music and their audience in a more meaningful way. “The reality for us behind [our anonymity] isn’t about hiding from people,” say the pair. “It’s about the bigger picture, the music, and not having to live behind an everyday filter or mask for attention.”

This duo is creating world-wide buzz for their innovative and continuously evolving EDM vision. Still Young is an exceptional example of Canadian talent, which is still drawing in massive crowds, still creating chart-topping hits and still pushing the boundaries of electronic dance music. “We would do this for free, we would do this for the true love of music and seeing how it can touch other people,” says the pair. “Still Young reflects a lifestyle of confidence. It about being true to yourself with no concern about anything outside of that — just keeping things as real as possible.”

So what’s next for Still Young?

The duo just returned from two large shows in Mexico and is currently working on some exciting new projects, creating music and planning more shows for the upcoming year. Check out their latest track “White Label” with Bob Marley available now on SoundCloud. To learn more about Still Young and their upcoming music and tour dates, check out their website and follow them on Facebook and Instagram.











Ian Juby & Kingston Choral Society:

Inspired to Innovate and Collaborate By Geoff Hendry Ian Juby leans on the bar in an upstairs lounge at The Public House. It’s late on a December evening, and the Kingston Choral Society, for which he is the artistic director, has just completed a

rousing, sold-out performance of Handel’s Messiah. While relieved choristers and Orchestra Kingston members unwind over wine and nachos, Juby is already onto his next musical challenge.

“For about two years, I’ve been thinking of how I can bring together a traditional choir with a jazz player or combo,” says the affable Juby. “I’m not interested in jazzing up Vivaldi or any other masters, but I

want to explore how jazz rhythms can produce unexpected results in contemporary choral music.” That’s exactly what’s on offer at “All Together Different,” the Kingston Choral Society’s next big concert on Sunday, May 5 at The Spire. Joining KCS will be Montreal-based pianist Marianne Trudel (recipient of the Prix Étoiles Galaxie de Radio-Canada at the Montréal Jazz Festival) and popular Kingston saxophonist Jonathan “Bunny” Stewart. Rounding out the concert will be the inaugural performance of a piece composed by Trudel and commissioned by KCS for piano, saxophone and a 100-voice choir. After more than 60 years, the Kingston Choral Society continues to occupy a special place on the city’s music scene. The 100-member, mixed-voice chorus is composed of enthusiastic volunteers who qualify by audition. The material isn’t always easy to sing, but, thanks to Juby and Co., it’s compelling, expertly sung, and accessible to both classical music

aficionados and those of us who know more Beyonce than Bach. Once under the purview of the Kingston Symphony (with whom it still performs), KCS struck out on its own as an independent organization in 2014. With this change came the usual challenges facing arts organizations in small cities, but also the freedom to program its own concerts, take some artistic risks, and work with guest musicians not usually associated with choral music. The appreciation is mutual among KCS’s local collaborators. “I think that any time you can bring somewhat disparate elements of the cultural community together for a performance or presentation it serves to unite those elements,” suggests Stewart. “Not just for the performers, but for audiences as well.” Stewart is thrilled to be playing with the choir, pianist Clare Miller, and frequent collaborator Trudel. “Many of my greatest experiences have come while performing with

Marianne.” He has also transcribed a composition by the late jazz composer/bassist Charlie Haden in which the instrumental parts will be sung by the choir with his accompaniment. “Voices provide a very different texture than I am used to,” admits Stewart. “But I have always loved the vocal quality of the saxophone, and I think they blend well together.” While KCS remains committed to the classics, performing new works by Canadian composers like Trudel and B.C. musician Don McDonald, is an important element to the choir’s programming philosophy. “The music they are creating is stunning and they deserve an audience,” Juby declares. For most choirs, orchestras, theatre troupes and ballet companies, striking the balance between familiar and innovative is an art in and of itself. Fortunately for Kingston audiences, Ian Juby and the Kingston Choral Society have it down to a science.






Choosing the Perfect Pairing Wine Written by Rob Elvy

I get asked by restaurant staff and private buyers alike, how can I pick the perfect wine to pair with my favourite dishes? Not to capitulate to technology but we do live in the digital age so why not Google it? So I did just that and to my surprise, I discovered that the phrase “rules for food and wine pairings” was often employed by various sources. Rules? … mmm … rules? Really? What happens if the suggestion happens to be a style or grape type you don’t like? Well if you don’t like always following rules, here are a few tips on making the best wine selection to fit your palate. My first suggestion is to drink what you like. Historically we have always thought of pairing white wines with fish and white meats while serving red wines with red meat and game dishes. Interesting enough this approach is still followed by consumers and restaurant recommendations alike. The problem with this approach is obvious, what if you do not enjoy white wines? Sweet wines? Oaky wines? Perhaps a better strategy would be to pair wines based on their style. That is, light bodied wines with delicate dishes and full-bodied wines with richer, heavier dishes. So if you like white wines and plan on enjoying some braised meat then open up a full-bodied wine. Alternatively, as a lover of red wine, if you plan on grilling some seafood then look for a lighter, fresher style of red wine. While you should never resort to

being told what wines you ought to like, it is equally important to keep an open mind about trying something new. What I like about the contemporary restaurant scene is that sommeliers are much more adventurous in their wine selections giving you the opportunity to experiment with wines you have never before tried.

acidity to balance out fruit and if relevant, oak. If the wine is not well balanced then what it is paired with is rather irrelevant. Determine the dominant flavour in the food and try to match wine characteristics with those flavours. At the end of the day, you really cannot go wrong when you enjoy your favourite dish with your favourite wine.

My second suggestion is to drink what you eat. I know that it sounds obvious but I have often thought that when you eat Italian drink Italian. Having cassoulet for dinner? Then pick out a classic French wine. The reason for this is that wines are often designed to be consumed bty the food reflecting their local traditional cuisine. Of course, this strategy does prove to be a challenge when eating the cornucopia of ethnic food choices especially from locales not known for wine. One can also look for pairing “clues”. For example, if you are enjoying a seafood dinner then look for wines from coastal plantings. All of this is not to say that classic pairings do not work. My final suggestion is to follow the classic pairings. Think Chablis with oysters, Chianti with pasta, off-dry whites with spicy foods, and sparkling wines with everything! The key factor here is that wine and food should be partners never overpowering the other. This simple condition relies on wine being well balanced itself – that is refreshing

Rob Elvy

The Small Winemakers Collection

Private wine importer and wine educator, as well as long-term resident of Kingston, Rob Elvy has been involved in the food and wine business for over 25 years. Working primarily as a private wine importer with the Small Winemakers Collection, Rob collaborates with over 130 wineries from around the world of wine. ReFINEdKINGSTON


Hummus Toast with Sun-dried Tomatoes and Parmesan

A Tasty Take on

TRENDY TOAST (Family Features) While many food trends come and go, some desired food traits seemingly never go out of style. For example, dishes that provide nutritional benefits will pretty much always be popular, along with types of foods that can be customized to match personalized preferences and tastes. Toast is a versatile option for nearly anyone seeking a bite for breakfast, especially those eaters looking for 60


both nutrition and flavor. Because you can add a variety of toppings to your toast, it can be a simple way to add a healthy element to your morning routine. These recipes, for example, include Sabra Hummus as a base spread, which adds protein and fiber perfect for breakfast, brunch or a mid-morning snack. Hummus Toast with Sun-dried Tomatoes and Parmesan brings with it the extra nutritional

value of veggies, while Hummus Toast with Soft-Boiled Egg and Spinach packs ample protein for an ideal way to start the day. Plus, because these quick-to-make recipes involve short amounts of time spent on preparation, you’re able to enjoy a nutritious treat even on the busiest of days. Find more ways to take trendy toast to the next level at

Hummus Toast with Sun-dried Tomatoes and Parmesan

Hummus Toast with Soft-Boiled Egg and Spinach

Servings: 1

Servings: 1

1 1/4 2-3 2 2

1 slice artisan country white bread 1/4 cup fresh spinach, wilted water 1 soft-boiled egg ice 1 garlic clove, chopped 1 teaspoon olive oil 2 tablespoons Sabra Classic Hummus red pepper flakes, for garnish

slice whole-grain bread cup fresh arugula sun-dried tomatoes tablespoons Sabra Classic Hummus olive oil tablespoons pine nuts fresh Parmesan curls

Toast bread; set aside. Wash and pat dry arugula; set aside. Remove sun-dried tomatoes from jar and lightly pat with paper towel to remove excess oil.

Toast bread; set aside. Wash spinach; set aside. Fill small saucepan with enough water to barely cover egg; bring to boil, cover and reduce heat. Cook egg 6 minutes, remove from heat and plunge into ice bath to stop cooking. Peel egg; set aside.

Spread toast with hummus. Lightly toss arugula with drizzle of olive oil; layer on top of hummus. Top with sun-dried tomatoes. Sprinkle with pine nuts and add Parmesan curls. Add salt and pepper, to taste.

In medium skillet, saute chopped garlic in olive oil approximately 3 minutes; add spinach and stir 2 minutes, or until spinach begins to wilt. Remove from heat. Spread toast with hummus. Add wilted garlic-spinach. Cut egg in half and place on top of spinach. Sprinkle with red pepper flakes, salt and pepper.

Hummus Toast with Soft-Boiled Egg and Spinach ReFINEdKINGSTON


By Palmer Nowak


here is one thing that we absolutely need to do every day: eat. For many of us, this can be overwhelming to manage. Here are a few ways you can reset your approach and start the spring season on a fresh note.

UNDERSTAND YOUR GROCERY BILL Happiness in your home kitchen starts at the grocery store. Harness the power you have as a consumer and take control of what’s in your grocery basket.



Understanding where your hard-earned dollars are going is empowering. When you are aware of much you spend on each item, you are less likely to waste that ingredient and you will ultimately make more mindful purchases. Take a look at what you spent on groceries last week and ask yourself if that’s what you want to continue. Choose a maximum amount you are willing to spend on food in total in a week. Include takeout and groceries in the total.

Next, plan for how you are going to stay within that limit, and I guarantee you will approach grocery shopping and home cooking in a whole new way. How I do it: At the beginning of the week, I review my calendar and decide how many meals I am going to make at home. This routine helps keep my life on track and reduces my stress level. I typically plan for five dinners, two to three breakfast recipes and two to three lunch


Make the decision for yourself about what is important to you. For example, if saving time is top priority for you, buy pre-cut items confidently and understand you are paying a cost for that service. If saving money is a top priority for you, take the time to chop, slice and dice them yourself. With that, you will save money and refine your knife skills.


options. I let what’s already in my fridge guide my decision making. To narrow it down further, I get in tune with what my body is craving, and what’s appropriate for the weather. Then I head to the grocery store with a complete list and get started.

INVEST IN HIGH-QUALITY PRODUCE Cheap produce does not equal long-term saving. When the quality of the produce that you select is high, it lasts longer in your fridge and yields more delicious results. You will find that you waste less produce and feel more in control of your fridge.

Additional benefits: • Since you are spending more on the produce, you will feel extra motivation to use it up. • You will feel more inspired while shopping since the produce looks, feels and smells better. Additional money-saving tips: • Stock up on items such as canned goods, condiments, eggs, milk and cheese at discount grocers. These are items that are universal across grocery store chains but guaranteed to be the lowest price at a discount grocer. • Choose fruits and vegetables that are in season – they are cheaper, typically local and more delicious.

I cannot stress enough how important it is to read the instructions completely before you start cooking any recipe. Reading the ingredient list is not enough. No matter your skill level, it is essential you understand the process before you can achieve the final result.


Your Home: an Extension of Your by Bettencourt Manor — Matthew Bettencourt & Rick Bettencourt ​Principal Designer & Creative Director Bettencourt Manor

As interior designers, one of the biggest hurdles we face in working with clients is challenging them to step outside of their comfort zones when it comes to design; intentionally pushing the envelope in hopes of giving them a unique space that has a sense of personal history. Our belief is that a family’s home should feel as though it has been furnished over time and curated with mementos of a life well-lived. We happily embrace bold patterns, prints and textures in our work, and challenge our clients to trust our discerning designer eyes to give them a finished space that effortlessly feels as though it is an extension of their family’s personality. We are happy to be sharing some of our favourite designer tips and tricks on how to add personality to your home through incorporating print and pattern into your life.

Today’s wallpapers are available at a better price point, can be installed quickly, and removed without damaging the wall beneath.


Born as a rebuttal to this way of thinking came non-committal wallpaper – a textured vinyl paper installed with no extra adhesive and simply removed by peeling it off the wall in 30 seconds or less. A wallpaper that can be changed out as frequently or infrequently as you desire and allowing commitment-phobic design aficionados a chance to embrace bolder design.

There is a certain underlining trepidation we face when presenting wallpaper to particular clients of a certain age demographic. Often, if you grew up with wallpaper in your family home, there is no nostalgia for it. Rather, the mentality we often face in response is, “Been there, done that” and “It was nightmare to remove.” While this can be said of traditional wallpapers, with the advances in today’s technology, the finite nature of decades-old wallpaper is no longer a challenge.

When we launched our first textile and wallpaper collection back in 2014, the idea of removable wallpaper was unheard of. While we quickly became known and recognized for our signature bold and edgy prints, there was one thing we heard repeatedly in the beginning: people loved the designs but hesitated about how they would feel about it a few years down the road.

We would be hard-pressed to come up with a recent client project that did not involve the use of wallpaper in some practicality. When it comes to creating lavish powder rooms,

statement entries and accent walls, the use of wallpaper in a home can be as subtle or bold of a statement as you wish to make. Think about using wallpaper in unconventional applications, like on a ceiling or the backs of bookcases. Sometimes, it’s the unexpected details in design that make the biggest impact.

KEEP YOUR OPTIONS OPEN There is a saying in fashion that anyone can go into a store and buy a head-to-toe look off a mannequin and be fashionable, but it takes a certain eye for style to create your own outfit. The same can be said of interior design. Any furniture store will happily sell you



A home should be dressed to create visual interest and a sense of personality. 66


the matching floor model set, but you will be doing yourself a big disservice. Like a well-assembled outfit, tA general rule in design is to invest in pieces that will give you longevity, such as your sofa and custom window treatments, and then through your accent furnishings and décor, inject more of those statement pieces that can be switched out down the road should you fall out of love. Why not reupholster an accent chair in a bold print or saturated hue, and feel free to switch out your pillows seasonally? Gone are the days when your room design is stagnant. Move things around, bring in new pieces and don’t be afraid to let the room evolve over time and change. Often when we are at the final styling stages of a design project, we will bring in five times more items than we require to test out options in the space. Don’t be afraid to buy 10 pillows just to return eight. Collect swatches of fabrics for upholstery jobs, test out area rugs on loan and keep your mind open to the many options you have available to you.

ADDING IMPACT TO YOUR WALLS When working with clients, agreeing on art can be one of the most challenging decisions of the entire design process. Not only for our designer and client relationships, but also directly within the client’s household. Taste in art is subjective. You want your clients to select pieces that resonate with them,

but it’s also the artwork that is used as a jumping off point for a design scheme or colour palette. Art can either help pull a cohesive room together or it can boldly clash – the later sometime an intentional design ploy. When selecting art for a room, scale is one of the biggest deciding factors. Look at investing in larger pieces that will make the most impact as opposed to grouping several smaller items. Art should be conversational, so look for unique pieces that pack a punch. Art can be one of the easiest and most cost-effective ways to add personality into a space, and online art retailers have made purchasing it effortless. Often, when doing the work of curating collections based on subject matter, colour and mediums, it is worth your time to look at online catalogs and open yourself to what is available out there. Many galleries will also loan out pieces of artwork for customers to try in their homes, and if you find a particular artist whose work you’ve gravitated towards, many of them can be commissioned to create a custom piece to your specifications. Art is one of the singular pieces in the room that has zero functionality – a purely decorative accent meant to be enjoyed. Keep that sentiment in mind when you’re selecting pieces and remember to push the envelope.

By Kimberley Falk  Photography by Stephen Wild

“Jeff and his crew are consummate professionals. From the initial quote, to follow through and explanations along the way. Follow up by Jeff after the work was completed as well. Our basement is toasty warm now, and we expect significant energy savings for many, many years. It is nice to do business with someone who walks the talk.” Verbatim from yet another ecstatic client.

Looking at your energy bill can be just as frigid as our Ontario winters. You could be losing money as quickly as your losing heat. It is never too early to prepare or upgrade your home for the changing seasons.

growing demand for their business. “Increased staff, additional equipment and our larger commercial location permit us to streamline our services and to bring more to the consumer than we ever have before,” says its owner, Jeff Kleinlagel.

Kingston Spray Foam Insulation (KSFI) finished their expansion this past fall to keep up with the

Being able to do things in a timelier manner is important to the KSFI team. “When we only had two trucks it meant it sometimes took 5-6 weeks in advance to schedule appointments, but now more trucks and more staff mean we can achieve our targets.” The Greater Kingston and area population keeps growing because of its ideal location, and “that growth isn’t going to stop,” says Jeff. “The growth of our company is important for us in order to provide for the increasing growth of the city.”

Kingston Spray Foam Insulation now has a shipping dock and warehouse space to house more inventory as well as bays for trucks to be kept inside. With more space for raw materials and inventory, it means costs can be kept low and therefore more valued savings benefiting the clients. Spray foam insulation is a polyethylene-based material that has a higher R value over traditional insulation. It expands into every crack and crevice. An entire wall becomes one solid membrane that you can’t achieve with any other form of insulation. The pay back also makes a huge difference. Immediately after a job is complete you can feel the improvement. “I’ve felt it in my own home” says Jeff. “Manufacturers have sales pitches, but when you experience first hand the difference that a quality insulation install can make to your home, it’s pretty amazing… ask any of our customers”

POLARFOAM SOYA is produced in Canada and is an 18% recycled product. To date, DEMILEC has recycled more then 500 million 591-mL plastic bottles. Polarfoam Soya is suitable for application on all building types. Its installation generates no waste and no job site trash. There is no packaging. The product is sold in liquid form in returnable or recyclable containers. In short, this product is a premium insulation which is an outstanding barrier being resistant to mold/bacteria, water, humidity and rodents. It does not degrade over time, as well it prevents radon gas infiltration and increases a wall’s racking strength by up to 300%. To learn more about any of our products, you’re encouraged to contact one of the knowledgeable team members at KSFI. By meeting a KSFI staff member, you can see their passion in what they do. “It’s about what we can do to save the average home owner

money on their heating path, it’s that pride we take in what we do to be able to turn a not so efficient home into an efficient one, a not so comfortable home into a comfortable one, and a cold bedroom into a warm place to sleep, that’s what keeps me going on a daily basis.” Says Jeff. “I am not one to focus on what the competition is doing. I feel that way because we do things differently, our professionalism, our detailed site visits and our in-depth communication with our clients is unparalleled. From our initial site visit to the installation of the final product… It’s different… I feel that’s what sets us apart from the rest.”

Kingston Spray Foam 4372 Holmes Road, Inverary (613) 532–5050  




Spring Preparations in the Garden Garden Tools

Ponds and Water

Clean and sharpen as needed, repair or replace.

These features can be worked on as soon as they are unfrozen, this includes ensuring the hoses are not still frozen, you should remove any netting you put in place to keep leaves and other debris from entering the pond and then remove as much of the leaves and sticks from the bottom.

Vegetables This is a perfect time to decide on the types of Vegetable and/or Herbs you want to grow this season. Remember you can plant these with your flowers and shrubs, you do not necessarily need a dedicated space.

Annuals and Perennials There are so many choices, take this early part of the season to decide what you want and what you can grow under your site conditions.

Trees and Shrubs Terry Childs President

Before these leaf out, you should do any structural pruning and look for any damage not seen last fall, once the leaves are out many issues are hidden.

Lawns and Gardens can be worked on as soon as they are dry and frost free, clean up from last fall and winter, trim plants as needed, cultivate the soil, weed out any perennial weeds as they start to develop, add compost or fertilizer to the gardens. Lawns will benefit from a good raking as well as aeration, fertilization and over seeding with a quality grass seed. Nature’s Way Landscaping 698 Station Road Gananoque, Ontario (613) 382–1207

If your struggling to grow plants in your garden, we can help with site assessments and soil sampling.

Patios and Walkways Your patios and walkways should be inspected in the spring and ensure they are stable and weed free, if needed this is the perfect time to add new polymeric sand as needed to help keep the weed load as low as possible for the summer.

Decks and other wooden structures These should be inspected to note any weak or damaged wood or fasteners, and have it replaced or repaired as soon as possible.



If there is a heavy load of leaves/sticks then drain the pond and you can remove these by hand and then either pressure wash of use a hose to clean out as much sludge as possible, use a debris pump to pump out the dirty water (this water can be used on gardens). This is a perfect time to adjust any rocks that may have shifted since last spring and remove/reduce any overgrown plants and readjust or add lighting to the pond. Once you have refilled the pond you should test your pump and ensure any stream is flowing correctly, this is also the time to ensure you are leak free, seasonal bacteria can be added as soon as the system is running.

Selecting a Landscape Contractor As with most home improvements it is very important to choose the professionals that can do the job to industry standards and assure your Investment will last as long as possible. • Ensure they have Liability Insurance and are fully covered by WSIB. • Do they have qualified Horticulturists/ Landscapers on staff? • Do they have ICPI & NCMA certified Interlock and Retaining Wall installers • A re they a member of Landscape Ontario – • A re they recommended by the manufacturer? • Unilock have Authorized Contractors

Luxury Is The Standard

View Singles and Townhomes With Unprecedented Standard Finishes ■ Granite countertops throughout kitchen with stainless steel undermount sink, and pull-down kitchen faucet ■ Hardwood and ceramic flooring ■ Flat finish ceilings throughout home ■ 9' ceilings on main level ■ Best interior designs including open concept kitchens with large islands ■ Fully-finished family room in basement ■ Natural gas fireplace in great room, and much, much more!

How to find us

West Village and Woodhaven Sales Center plus Model Homes, located at 1060 Woodhaven Drive. Take Princess Street west of Gardiners. Riverview Sales Center and Model Homes located at 880 Stonewalk Drive. Take HWY 15 to Waterside Way, to Stonewalk Drive. Sale Centre Hours: Monday to Thursday, 12–7, Saturday and Sunday 11–4, Friday closed.

For more information contact

Jacqui Collier ■ Woodhaven 613-766-8140 ■ Riverview 613-545-2500

BATHROOMS With OLD WORLD Elegance By Katrina Geenevasen

If you’ve ever experienced the romance and glamour of Europe, you know all too well the influences old-world elegance can have on design schemes. Want to bring some of that opulent charm to your master bath?


hile many of today’s contemporar y bathrooms feature modern synthetics, your bathroom should favour natural materials — think stone, wood and tumbled marble. Consider what extra details you’d like to include; perhaps exposed wooden ceiling beams and arched doors and windows will help to complete the overall look. If you opt for faux wood beams, consider a custom axed finish in order to recreate the look of striking handshewn beams. See if you can find any reclaimed stone flooring to give your bathroom added charisma.

When it comes to lighting, it’s all about sconces and chandeliers made from wrought iron with scrolled patterns and beautiful curves. Consider an oil-rubbed bronze colour for a dark and dramatic impact. If you want to channel medieval times, opt for a hoop-style chandelier. It’s a classic shape that boasts timeless appeal. Orb chandeliers are just as aesthetically pleasing. If glamour is more your style, there’s no such thing as too much bling. Select a twinkling crystal chandelier that will lend a little sparkle to your bathroom. Of course, no bathroom channeling old-world elegance would be complete without the requisite

claw-foot tub. With acrylic and fibreglass models available, the choices are endless. If, however, you want your bathroom to be authentically old-world, select the highest-quality cast iron tub you can find. Timeless and beautiful, cast iron tubs hold heat longer than alternative materials. The only drawback? They can weigh up to 500 lbs., which could pose a problem for upper-level bathrooms. If you want to go the extra mile, consider a hammered copper tub and sink — such a style statement is sure to grab extra attention. The faucets you select are just as important; choose fixtures with long, curved handles in an oil-rubbed bronze to make an oldworld statement. On the other hand, a bridge-style sink faucet features elegant, over-the-counter piping and will help to complete the style statement you’re making in your bathroom. For a more romantic effect, you might want to consider faucets with porcelain handles. For old-world inspired décor, think richly textured walls in colours that are deep, rich and regal, and remember that you want to strive for a timeworn effect to achieve the desired result. To do this, apply a flat off-white paint with a clean cloth rag — doing this will give

the surface an uneven finish. You can further enhance the timeworn look by using some sandpaper or a paint-scraper once the paint dries. Top it off with your colour of choice; some options to consider might include navy blue, burgundy or forest green. These deep, rich colours are sure to be striking in any room. Window covering can also have impact. You’ll want to search out fabrics like luxurious silks that feature oversize scrolls or perhaps floral patterns. You could also try fabrics with stripes for a more masculine effect. Top the window coverings off with lavish accouterments like fringe and tassels to achieve the multi-layered look the old-world was known for. If you decide to place any furniture in your bathroom, it should be heavy and oversized to be consistent with the old-world design of the rest of your bathroom. You’ll want to choose furniture with rich, hand-carved wood and fabrics in heavy brocades. Also remember that there’s no need to match all the furniture in the room — mixing and matching is part of the charm of old-world design. Whatever your dream is when it comes to designing your new bathroom, dream big. When it comes to a bathroom styled with old-world charm, the sky is the limit.



By the Glow OF THE


By Henny Buffinga

By Henny Buffinga

All winter long, we look forward to the seasons when we can spend time outside in the evening without the chilly bite of the wind on our skin. Lounging in the backyard with a glass of wine and a good book is one of the great luxurieslong, of summer, and forward it wouldn’tto bethe the same without the we romantic glow of time All winter we look seasons when can spend outdoor lighting.

outside in the evening without the chilly bite of the wind on our skin. Lounging in the backyard with a glass of and a good bookno is one of orthe utdoor lighting enhances door canwine bestow the necessary light. require wiring. For patio porchgreat beauty of your propOr, use floodlights highlight archi- without lighting, concealed mini-lights underglow luxuries of the summer, and it wouldn’t betothe same the romantic erty, allowing you to take tectural features. benches, steps or railings create of outdoor advantage lighting.of the outambiance. For a more



door space long after the sun has enhances set.utdoor Withoutlighting overdoing it, soft lightthe beauty of your property, ing on a low wattage can go a long allowing you to take wayadvantage to light upofdark the corners outdoorand doorways. space long after the sun has set. Without overdoing it, soft lighting on a low wattage Front can go a long lighting way to offers light up entrance a weldark corners and doorways. coming look, with the added benefit of security, byoffers illuminating anyone Front entrance lighting a welcoming look, with the added your benefit of security, approaching home. Simply addby illuminating anyone yourfront ing lanterns onapproaching each side of the home. Simply adding lanterns on each 74


Low voltage landscape lighting adds side of appeal the front doorhome. can bestow the curb to your Exteriornecessary light. Or, use floodlights to grade fixtures can be added along highlight architectural features. walkways, driveways or steps, and Low lighting adds canvoltage also be landscape used to highlight stone curb appeal to your home. Exterior-grade walls, trees or other interesting landfixtures can be added along walkways, scape features. driveways or steps, and can also be used to highlight stone walls, trees or other The easiest landscape lighting toeasiest use interesting landscape features. The landscape lighting to use is decorative is decorative solar-powered lights, solar-powered lights, which charge during which charge during the day and the day and require no wiring.

For patio porch lighting, concealed subdued light,or place candles on the mini-lights under candles benches, table, or light citronella nearsteps or railings create ambience. For a more the seating area to keep insects subdued light, place candles on the table, away at dusk. Affording a relaxed or light citronella candles near the seating atmosphere and a safe environment, area to keep insects away at and dusk. outdoor lighting can enhance extend the use of your outdoor space Affording a relaxed atmosphere and a at night. safe environment, outdoor lighting can enhance and extend the use of your outdoor space at night.

How to Prepare Before Starting Home Renovations By Kimberley Falk

Whether your kids have all gone off to college or you got that promotion at work, your home renovation contemplations are finally going to become a reality. But before you take the sledgehammer to those old kitchen cabinets, make sure you’ve done all the preparation necessary to ensure everything ends successfully and legally.

Find Out if You Need a Permit

You could face a fine for build-

networks for recommendations.

ing without permissions, which

Remember, a cheap contractor

would skyrocket your budget.

can also mean a cheap job done.

and the Ontario Building Code

Look at More Than Just the References

Get Everything in Writing

rather than after you’ve already

Getting a reference from poten-

Vocally telling your contrac-

taken out your front steps. You

tial contractors isn’t enough to

tors the type of wood and other

can find a lot of information

promise quality and experience.

specifications won’t be enough

and applications on The City

It’s easy for an independent

to ensure that they’ll remember

of Kingston website. Also, it’s

contractor to offer references

or even follow through. Many

crucial to find out if your home is

from their friends and family.

contracts have clauses that say

considered a heritage property

Instead, check out previous

they can substitute materials for

under the Ontario Heritage Act.

jobs done and ask your own

those of equal or greater value, so

It’s better to find out beforehand if your renovation plans require a permit from your municipality



review that contract in depth so you know what they do or don’t have to notify you about.

Know Your Rights and the Law Under the Consumer Protection Act 2002, you have an automatic 10-day “cooling off” period where you can change your mind about a contract. Make sure you read up on all your consumer rights to make sure your contractors are doing things the right way.

Expect the Unexpected that surface once you’ve started

It’s Going to Take More Time and Money than Planned

a renovation job. Moulds and

Don’t expect to finish a large

other water damage, faulty

renovation job in only a matter

wiring, etc., can lead to renova-

of months, and be prepared to

tion detours, so be sure to plan

be living in a dust-filled home

for these possibilities within

until everything is finished.

your budget. And who knows?

Contractors have leeway when

Your college-bound kid could

it comes to finishing projects on

suddenly decide to move back

deadline; just because there’s

in. Knock on those new hard-

an end date doesn’t mean that’s

wood floors.

when it’ll actually be over.

Especially with older homes, there could be hidden problems

Sometimes things are just out of your control, so be sure to take the time to prepare yourself mentally. And, remember, at the end of all this, you’ll get to enjoy your brand new en-suite bathroom and look back on those renovation memories with fond disregard. ReFINEdKINGSTON


STYLING ART IN YOUR HOME By Melanie Furlong Photos courtesy of Homepolish



Tracing the frames you plan to use on plain paper and then taping them to the wall is a great way to get a good visual of your layout before you make any holes. STATEMENT PIECES From five-bynine-foot black-andwhite photos to full wall murals, rooms sporting large-scale art prove that bigger is often better. If you’re attracted to a large art piece,

but Art can be playful, relaxing or inspiring for its viewers. It can add warmth, make you laugh, whet your appetite or bring tranquility to a room. Deciding on the feeling you want to evoke in your home, and in each particular room, will help you choose the right artwork for your space. Whatever you do, make sure you surround yourself with pieces you love.

SALON STYLE GALLERY WALLS Gallery walls are a popular option and there are as many ways to do them as there are pieces of art. Galleries of family photos, dog portraits, works by the Masters, album covers, maps, abstracts, botanical prints and collections of just about anything can be hung this way. You can also mix all these items and more in one gallery wall. It will depend completely on the aesthetic you are working towards. Something to remember about salon style galleries is that the real focus is on the overall composition of the wall, not on the individual images themselves. This usually means starting with the largest piece in the centre and placing other pieces around it. Keeping the composition visually balanced is key. Some designers prefer using frames of the same size, frames of one colour or mats that are the same colour and width to unify the gallery. Others insist the distance between the frames be equal on all sides are worried about it taking over your room, consider the following. ReFINEdKINGSTON


they have to be treated individually. “They’re site specific,” she says. “But they have to have enough space around them so they don’t look like they’re crowded in.” WHERE TO FIND ART Whether you’re looking for a piece that makes a huge statement, stands alone or makes up part of a gallery, finding art that speaks to you will usually take some time and effort. If you would like something original, look in cafés that display the work of local artists and photographers. Visit art galleries and consider renting a piece you like before purchasing it. Look online, in markets and at art auctions. Limited edition prints may be more affordable and there are all kinds of sources for reproductions and prints.

One of the most ideal places for a large work of fine art photography is an open, airy room packed with architectural interest. A single piece of art can strike the perfect balance between the architectural assets and personal contents of a space. If you really want to make a statement with non-representational art, go gigantic. Not only will it be much easier to take notice of the piece but it will also help you 80


define an area or draw people from one space into another. For those who really don’t like a lot of busyness in a room, oversized graphic art may be perfect. By pairing it with just a few key items, the art truly gets to be the star and the overall space will not be overwhelming. Reid says mural or oversized pieces can have quite an impact and create a lot of interest, but

An enormous statement piece doesn’t always have to mean spending big bucks. Simply framing something inexpensive, like a map or even blueprints, can be just as artful as something from an art gallery. There’s a lot of talent out there, and some of it may be yours. Check out DIY tutorials on Pinterest and consider making some of your own art. Inspiration for shadow boxes, collages, paintings and turning vintage paint-by-number kits into statement pieces are just a few ideas to get you started.



Whether it's getting your home updated or fixing damage that's been done to your home, or helping you put the finishing touches on a new home, we're here to help you every step of the way!

SHOWROOM: 1214 County Road 4, Odessa ** By Appointment Only 613-876-3494




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Profile for Refined Kingston Magazine

ReFINEd Kingston Magazine — Volume 4 Issue 1  

ReFINEd Kingston is a local print & digital magazine celebrating and connecting the people, products and services in Kingston, Ontario.

ReFINEd Kingston Magazine — Volume 4 Issue 1  

ReFINEd Kingston is a local print & digital magazine celebrating and connecting the people, products and services in Kingston, Ontario.