A Spilman Group Publication
We Love in June… Pretty Girls in Summery Dresses Beaming Grads and Glowing Brides Rib Fests, Burger-Fests, heck Any Food-Fest!! And the Last Day of School…. Sailing the Saint John and Tubing the Nashwaak Yard Sales and Farmer`s Markets Everywhere Opening Cottages and Re-Reading Great Books And the Boys of Summer…. Wine on Patios and Beer on Decks Picnics at O’Dell in Big Floppy Hats and Brightly Painted Toes And Food-Fests…Did we mention the Food-Fests? And our Dads... (Happy Father’s Day, Guys!)
The wait is finally over…
Bring On Summer!
ShopFredericton! A Spilman Group Publication To advertise call 461.1971 Email firstname.lastname@example.org www.shopfredericton.net
On The Front Cover Our Beautiful Model: Kennedy McCoy
Photo by Say Luiiiis, Flickr
Smarts Did you know that almost every single sign of premature aging can be completely and easily prevented? Dry, age-spotted skin and haggard-looking crow’s feet don’t need to be bringing down your baby blues. With just a few simple steps, you can keep your youthful glow far longer than your Mama and Papa ever did, and stay much younger looking than your older sister for many, many years to come. And wanna talk High School reunion? Do you really want to be the baked former- babe, or looking as fresh as you did at prom?
Reduce Sun Exposure, especially during the peak hours of 11am and 4pm. Seek or create shade, especially during peak hours. Bring an umbrella; take refuge under shade trees or other structures.
Wear clothing to cover arms and legs. Wear a wide-brimmed hat and protective sunglasses (sorry guys, baseball caps don’t cut it).
Use a broad-spectrum sunscreen of at least 15 or higher, and don’t forget to reapply.
Protect yourself when working and playing outdoors. When we get busy, we
It’s your call to make, right now.
tend to forget the protection. Bring (and use) sunscreen, wear long-sleeved clothing, and try to avoid peak hours.
If appealing to your fear of rising skin cancer rates in the Maritimes doesn’t work, let’s talk to your sense of vanity to get you practising safe-sun this summer.
Protect the little ones! Try to keep them out of the sun as much as possible,
Here are some simple tips from the Canadian Cancer Society to keep your skin healthy and gorgeous this summer, and for every glorious summer yet to come:
Ditch the tanning beds completely. Your bronze today is only going to look
Check the UV Index before heading outside. When the UV index is 3 (moderate) or higher, wear protective clothing, sunglasses and sunscreen.
and lather them up with a broad spectrum sunscreen of at least 15, and reapply often. bad tomorrow. Don’t let that happen.
For lots more information on safe sun smarts, check out cancer.ca/en/cancerinformation/cancer-101/what-is-a-risk-factor/sun-and-uvr-exposure/sunprotection/?region=on
The Perennial Is there anything more life affirming than those first little heads of green that pop up in the spring and early summer, reminding us that the harshness of winter is well passed, and the warm, floral-scented days summer are upon us? That’s the promise of a well-planned perennial garden. A Special “Thank You” goes out to Jenny Scott from Scott’s Nursery on the Lincoln Road for sharing a few perennial recommendations for our gardens that are sure to bring delight for years to come.
Stairway to Heaven, Jacob’s ladder
The best variegated Jacob’s Ladder ever introduced. Forms a low mound of medium green ferny leaves. Each leaflet is strongly edged in creamy white and flush pink during cooler spring weather. Clusters of fragrant of violet-blue bells rise taller in mid to late spring. New fresh leaves appear all season keeping it looking fresh from spring to fall. Grow 10- 16 inches tall and is hardy to zone 3.
Swamp Milkweed Asclepias Incarnata
Swamp milkweed is a tall plant with fragrant showy clusters of pink to purple flowers. It does well in landscape plantings with moist soil and in plantings near bodies of water. Unlike many ornamentals swamp milkweed tolerates heavy clay soil and is very deer resistant. It is a more cultivated alternative than the common milkweed that is also attractive to egg-laying Monarchs. Hardy to zone 3.
Lilium Oriental ‘Muscadet’
Muscadet is a classy Oriental Lily with its pure white petals decorated with pink veins deep pink speckles. This shorter variety grows to Just 2.5 feet tall with flowers up to 20 cm in diameter. This very fragrant lily is ideal for patio pots and gives the “wow” factor when grouped together. Hardy to zone 3.
Abiqua Drinking Gourd Hosta
Heavily textured huge blue green leaves cup and twist into a unique display. After a rain Drinking Gourd sparkles with small pools of water collected in the deeply cupped foliage. It produces white flowers in early summer and has good slug resistance. Hardy to zone 3.
Miscanthus sin. Var. ‘Purpurascens
One of the most useful taller grasses, valued for its flower and foliage effect. Plants form an upright clump of dark green leaves, turning flame orange and bronze in autumn. Tall spikes of very soft-pink flowers develop into silvery plumes that give a show all winter long. Grows best in moist soil and hardy to zone 4
Gooseneck Loosestrife Lysimachia Clethroides
Slender arching spikes of white flowers have a gentle crook that makes them seem friendly and informal. Bloom is abundant from July to September. Plants grow to 3 feet and make an excellent ground cover in any soil. Can be aggressive in the right conditions. Hardy to zone 3.
The Perennial Garden Ostrich Fern
A clump forming upright to arching fern that performs best in moist or shady woodland areas, wild gardens or wet areas near streams or pond. They can grow anywhere from 3 to 6 feet tall depending on growing conditions. Hardy to zone 3.
Autumn Joy is a dependable choice for the late summer and fall garden, offering foliage interest earlier in the season, then a colorful display of flowers in the fall. Green broccoli like buds in in mid summer gradually open to enormous dusty- pink flower heads. These flowers eventually deepen to a rich bronzy red. Hardy to zone 2.
Jacob Cline, Bee Balm
This variety is among the best border perennials available. Plants make a bushy upright clump with a profuse display of brown eyed golden-orange daisies from mid summer through fall. A terrific choice for mass planting, combining well with ornamental grasses. Excellent for cutting. Grows 2 to 2.5 feet tall and is hardy to zone 3.
Bee balm is a traditional favorite for the perennial border with a striking display of richly colored flowers through the summer months. This variety features bright scarlet-red flowers arranged in large shaggy heads. Foliage is delightfully fragrant and this variety is significantly more powdery mildew resistant than other varieties. Hardy to zone 3.
Are you Summer Ready? Keep it Simple. Keep it Real. Keep it Off.
Sarah: I changed my body tremendously through proper diet and exercise!
Join our 12 step tactical plan to make this summer your healthiest & slimmest yet! Learn to manage real food without compromising taste & time.
12 weeks + 12 goals = RESULTS This Summerâ€Ś eat & live well!
Allison Hill SFL Certified Consultant
Fredericton North 450.7356 | 411 Saint Mary's Street | www.simplyforlife.com Oromocto 357.8777 | 281 Restigouche Road, Suite 203
Suit Your Style… We all know that when we feel good, Typically, clients choose Made-to-Measure suits for a couple of we look good. reasons: they tend to be a little more fashion savvy, and they just cannot achieve a great fit buying Off-the-Rack. MadeConfidence is magnetic. to-Measure tailoring options are not unlimited however, and Carolyn Snell, senior sales associate certain parameters do exist. at Robert Simmonds drops by this month to chat about fitting options for the perfect suit and shares some fun and easy ways to express a little personal style. Start taking notes, guys!
Are we finally seeing the return of the great tailored men’s suit? What options are available to get that perfect cut? “Here’s the interesting answer to that question,” says Carolyn. “We could always get a great tailored suit…it just depends on where we are shopping for it. You can get a great tailored suit at a good quality retailer if they are selling quality, well-made clothing and if they are fitting the individual properly.” However, if we’re going into a store where the staff may not know how to tell what size the client is, or if they don’t have the option to make them a suit (because not all body-types can wear an off-the-rack suit…think body builders and hockey players…not every body type fits it), then the end result is a sloppy and inappropriate fit.
Well-tailored suits come from one of three options. “Off-the-Rack” is the suit that is ready made, hung on a hanger and waiting for a client to try it on and take it home. Very minor alterations are able to be made, such as shortening a sleeve maybe half an inch, nipping in the waist just an inch or so, then it’s ready to go. It’s premade, and ready to be worn. The second option allows for a little more precision in fit. It’s called “Made to Measure”, and is what they do best at Robert Simmonds. Made-to-Measure suits are created from pre-existing patterns from great Canadian companies such as Coppley and Samuelsohn. They allow a standard pattern size to be altered to fit the client within certain parameters.
For the ultimate in luxury tailoring and individualization, there is the “Bespoke” suit. It’s entirely custom-made and custom designed for the individual client (think Beau Brummel and Savile Row in England). Carolyn wants to stress that the public perception of Made-toMeasure is that it allows for the fitting flexibility of Bespoke, but parameters do exist that limit what may be altered to an existing pattern. For example, with lapels you may have a choice of four styles, you may choose a single or double vent… there are lots of parameters that you are allowed to choose, but if you want something super-individualized and specific, you may to consider Bespoke. Once the suit is expertly fitted, how can men express themselves through style in a sea of navy, black and gray? Carolyn explains that within the suit itself, men can express themselves through choosing many different style options: from pockets to lapels, one-button or two, single centre vent or two side vents, a suit made with a brightly colored lining… many options just within the suit itself. Outside of the suit, there are the accessories: .colored shirts, ties, cuff links, shoes and colored shoe laces, pocket squares…. These all change the mood of the suit, making it as sombre or as happy as it needs to be to fit the occasion. What are a few rules of style everyman should follow? Pay attention to fit! Every man should wear something that fits well and that is appropriately tailored to him. Other than a really great fit, be sure your look is current. “No double pleats in suits - they are OUT!” says Carolyn. “Suit styles now have a trimmer leg, narrower bottom, narrower lapel, and more fitted body. Big, Baggy and Boxy are not in!” The bottom line is the fit, and being current. And if the fit is good, men are going to just feel good…and look great… wearing it. What do we love in menswear this season?
With so much diversity in fashion right now, it’s hard to point to just one thing. Carolyn’s favorite thing may be a very unique item in the store, and when it’s on the right person – a great fit the right body type and personality, it a sure hit. She loves the expression of personality through bold color. With our climate, men are so limited to black, navy and gray in suits, she loves the way color gives men a way to brighten up….colorful The well-trained eye of an experienced fitter such as Carolyn socks, bright shirts and ties, colored shoe laces and pocket is able to tell just by looking at a client which jacket pattern he squares…throw the boring navy and black socks away and have best suited for, and she will then make certain modifications some fun! within this pattern to give the client a more custom style and custom fit.
The Great Burger
Who said that a great burger needs beef? Not us! We took some top Epicurious burger recipes into the test-kitchen at Sunshine Miles Farm, tweaked them and perfected them just for you. And now weâ€™re dishing up some tasty alternatives to the typical beef patty thatâ€™ll leave you wondering why we were so hooked on the red meat in the first place.
East Coast Crab Burger
Yep, it’s basically one super-delicious crab cake on a bun…but we’re gonna call it a burger. If it’s on a burger bun, it’s a burger! Don’t wimp out and use store-bought tartar sauce. These crab cakes deserve much better. For the tartar sauce:
(As adapted from Ina Garten, Barefoot Contessa) ½ cup mayonnaise 2 tbsp small-diced pickles 1 tbsp vinegar 1 tbsp capers 1 tbsp Dijon mustard Pinch salt and pepper Place all ingredients in food processor and pulse just until pickles are finely chopped. For the burger: 1 lb. lump crabmeat 1 large egg 1/4 cup mayonnaise 1 tsp. Worcestershire sauce 3/4 cups breadcrumbs Salt and pepper to taste In a large bowl, mix together egg, mayonnaise, Worcestershire sauce, hot sauce, salt and pepper. Very gently fold in crab meat and bread crumbs, being very careful not to over work. Cover bowl with plastic wrap and refrigerate for at least one hour. When ready to cook, form mixture into 6 patties…be careful not to over handle. On medium heat, melt 1 tbsp butter and 1 tbsp olive oil on barbeque griddle. Place patties in on griddle and cook for about 4 minutes per side, or until golden brown. Place on paper towel to absorb excess oil. Meanwhile, place ciabatta buns on barbeque and grill just long enough to lightly toast. Spread tartar sauce on bottom of bun, then place crab cake and arugula to finish.
Spicy Black Bean Burger
These burgers are so tasty; you won’t ever miss the meat. They may be a little soft in texture, but honestly, they are so good, you’ll get over that pretty quickly. The Moroccan mayo from our chicken burger recipe is fantastic on this as well if you opt to skip the salsa and sour cream. For the burger:
2 cans organic black beans, drained and rinsed 3 tbsp mayonnaise ½ cup bread crumbs 2 tsp toasted cumin 1 tsp oregano ¼ tsp cayenne pepper ¼ cup cilantro, finely chopped Vegetable oil for cooking, whole wheat burger buns, lettuce, sliced red onion, salsa and sour cream
Lightly puree one can of beans in a food processor. Scoop out into a medium-sized bowl. Add remaining ingredients and incorporate together with a large spoon. Cover bowl with plastic wrap and refrigerate for at least one hour.
When ready to cook, form mixture into 6 patties. Heat barbeque griddle to medium heat and lightly grease with a little vegetable oil. Cook patties for about 4 minutes per side, or until golden brown. Assemble on lightly toasted, buttered buns with onion and lettuce on bottom, then patty, and sour cream and salsa on top.
Grilled Moroccan Chicken Burger with Spicy Mayo
Even your most ardent beef-lover won’t be able to resist this. It’s spicy, warm, and oozing with gooey, melted cheese. Toppings and extras:
Grilled mixed vegetables (red peppers, onions and mushrooms), green leaf lettuce, cheddar cheese and onion poppy seed burger buns. For the mayo: Mix together in a small bowl and refrigerate until ready to use: 1 tsp cumin 1 tsp coriander 1 cup good quality mayonnaise 2 tsp paprika 1 large finely minced garlic clove Salt and pepper to taste. For the burger: 1 pound ground chicken. 2 tbsp spicy mayo you just made 2 tbsp olive oil ¼ cup breadcrumbs Salt and pepper to taste In a medium-sized bowl, mix all ingredients together and form into patties. Heat barbeque griddle to medium-high heat and lightly grease with a little vegetable oil. Cook patties for about 5 minutes per side, or until well done. Meanwhile, place cheddar cheese on onion poppy seed bun and lightly grill until cheese has melted. Place patty on bun and top with a dollop of spicy mayo, grilled vegetables and lettuce.
Grass-Fed Beef Burger with Sweet Apple Slaw
Okay…so this one does have a little beef….but its beef with a difference! It’s an earthy blend of rich Portobello mushrooms and nutritious grass-fed beef. Grass-fed beef is very lean and can be a little on the dry-side if not properly cooked. The added mushrooms lend a touch of moisture to keep these rich, moist and delicious. The slaw is a sweet/ tart/spicy little kicker that is as great as a side dish as it is on the burger. For the Slaw:
3 cups finely chopped cabbage 2 green onions, finely chopped 1/3 cup mayonnaise 1/4 cup white sugar 2 tbsp white vinegar Pinch red pepper flakes Combine all ingredients in a large bowl and mix. For burgers:
1 medium onion, finely chopped 1 clove minced garlic 1 cup finely chopped Portobello or cremini mushrooms Olive Oil 1 pound ground grass-fed beef In a heavy skillet, sauté onion, garlic and mushrooms in 3 tbsp olive oil over medium heat for about one minute. Add salt and pepper to taste. Cook until liquid has evaporated. Remove from heat, and mix in beef. Form into patties and then grill until well done and no pink remains inside. To assemble burger, place patty on garlic grilled bun and top with slaw.
If your shoes aren’t becoming to you, you should be coming to us!
Quality Shoes Dress your feet like a Fashion Expert! Kings Place Mall 458.0997
DESIGNS BY In a previous edition of Shop Fredericton we highlighted the interior design side of our business. In addition to being the premier Interior Design company in New Brunswick, New View Designs by Laurie Cole is also a full service New Home Construction and Renovation Company. We specialize in energy efficiency and hold a license and certification from Natural Resources Cananda (NRCan) in R-2000, EnerGuide and Energy Star building technology. As Government of Canada Registered Home Builder we can meet the needs of the housing market on every level. New View’s R2000 building methods always include inexpensive energy efficient techniques, even if you choose not to build an R-2000 home. See Natural Resources Canada web site at http://www2. nrcan.gc.ca/oee/nh-mn/f-t/index.cfm?fuseaction=s.ssr&lang=eng for our credentials. With over 20 years of experience, New View Designs by Laurie Cole provides stunning workmanship and exquisite attention to detail in every home we build and/or renovate, from the initial design to the final trim. Our
LAURIE C OLE
team consists of only the most qualified and experienced architects, engineers, designers, stylists and trades people in the business in order to ensure the best home/renovation experience possible for our customers. We are the only builder who offers a full interior design/decoration service with every build, at no extra cost. When you use New View Designs we will provide you with the style that best suits your particular taste by helping you choose the right colours, textures, finishes and furnishings. The right design choices will add value to your home as well as transform empty spaces into spectacular rooms and outdoor retreats you and your family will adore.
ly has several building lots available to start your new home; all are situated in the City of Fredericton and 5 minutes from popular shopping centres. All of our work carries a 1-year warranty and we are pleased to offer high quality new home construction with an 8-year Residential Warranty program. We also carry a 2-million dollar liability insurance. Our proven record for extraordinary interior design and décor is unmatched by any other builder. A completed project by New View Designs is a masterpiece of design that creates that “Wow” effect every time.
When you choose New View Designs by Laurie Cole you will receive the highest level of quality, attention and care to ensure that your new custom home or renovation project is delivered to your specifications, ontime and on-budget. New View Designs by Laurie Cole current-
Another Pre Sold New Construction by New View Designs & Construction
Fantasy is a necessary ingredient in living. It’s a way of looking at life through the wrong end of a telescope. ~Dr Seuss
June is a funny time of year. Its days mark both the endings and the beginnings of life’s adventures. As June Brides set off to begin a new life, the end of the school career is also marked. Sometimes with the joy, graduates also mourn, if even just a bit, the friendships that will forever be changed as new careers begin, and new towns are called home. And so we decided to sprinkle our June “Prom” photo shoot with a waft of fantastical fairy dust, thus turning the telescope around in the hope of seeing ourselves in a different light. With majestic O’Dell Park as our backdrop, our young graduate models take on the masks of mystical, imaginary creatures; sometimes hesitant, sometimes bold, but always ready to take flight…
Photo Shoot Credits Photographer: Bradley Spilman Writer: Tammy Miles Models: Kennedy McCoy (Bird), Tomi Gbeleyi (Cheetah), Trish Goguen (Fairy), Trevor Watson, Joshua Spilman
Make Up: Rusianne of Rusianne FX Hair: Kirsten Thomas (Bird Model, Cheetah Model and Male Model), and Lindsay Morrison (Fairy Model) Women’s Dresses: The Wedding Chapel, Oromocto Men’s Suit: Robert Simmonds This Month’s Guest Stylist: Kayley Reed, and Kayleigh Saad Can Am Spyder: Torque Motorsports
“The moment you doubt whether you can fly, you cease for ever to be able to do it.” J.M. Barrie, Peter Pan
She is clothed in strength and dignity and she laughs without fear of the future Proverbs 31:25
John Lennon once said
“Life is what happens while you are busy making other plans.” Live a life with eyes wide open, never missing all that is right before your eyes.”
You’re going to need a bigger closet. We’ve expanded our size range Women’s clothing sizes 0-16 shoes 5-10
ROBERT SIMMONDS C
Mens | Womens | Denim | Shoes | Accessories
The Visionaries Behind the Chair Without the imagination, well-honed skills and the touch of bravado of our contributors, Shop Fredericton’s photo shoots would never come to life. This month we were honoured to work with Lindsay Morrison and Kirsten Thomas, two award-winning hair stylists who isn’t afraid of taking on big challenges.
Lindsay has been in the industry for over 16 years and spent several years as a stylist working in two of Halifax’s most renowned salons. For the past three years she’s been at Robert Dugas Hair & Makeup on King Street. With continuous education and a desire to create new and fashionable hair designs, she is always finding inspiration from her surroundings. Lindsay is an award-winning stylist in several categories including men’s cutting, evening up styles and fantasy/avant garde. She also enjoys working on photos shoots and fashion shows. Lindsay specializes in men’s cutting, hair colouring and extensions. She believes the most rewarding part of her job is seeing her creation come to life and a smile on her clients face.
Kirsten has been styling hair for 5 years, and is a graduate from Atlantic Hairstyling Academy. She’s one of seven stylists who each own and operate their business out of Salons On York, located at 401B York Street in the Old Hart Shoe Factory. She’s an award-winning artist, having won the Long Hair Evening Elegance division at the 2009 Allied Beauty Association Hair Show. She specializes in all things hair from colors, cuts to prom and wedding hair.
You can find Lindsay creating her magic at Robert Dugas Hair & Make-Up, 461 King Street, 506.206.2901
Look at Me Hair Design located at Salons on York in the Old Hart Shoe Factory. Specializing in colour, cuts, styles, prom & wedding hair. 506. 260.1651
What’s a Kid t0 D0?? T hink your kids might get a little bored this summer? You don’t need to hear complaining come mid-July. There’s no end to the exciting and fun activities for kids of all ages in and around the Fredericton area this summer.
Here’s a quick sampling of what’s going on. For more information including dates, registration and prices, please be sure to check out the websites listed. Looks like you may have some happy (and tuckered-out) kids this summer! Treego in Mactaquac Treego is a super-fun aerial adventure course that delivers an exciting experience within the comfort of knowing that you’re securely attached to continuous safety cables. For more info, check out: treegomactaquac.com A Day in a Soldier’s Life This 1 hour adventure is geared towards children 4-12 years old. Each child dresses in the red tunic of the British regiment and is provided with a guided tour of the Guardhouse, military office, cell block,
and restored Barrack’s room. Guides provide drill instruction and children learn marches, turns and put it all together in a final parade. Each child receives a souvenir photo. More info, call 460-2939 Science East
This is an amazing learning experience…and tons of fun to boot! It’s New Brunswick’s only science centre with over 150 hands-on exhibits that teach the basics of science in a fun & entertaining way. Week long summer camps are available for kids ages 8-12 with themes like Forensic Science and Potions, Illusions and Mysteries, and more! Go to scienceeast.nb.ca for more info. Check out The Fredericton Northside Youth Center: Zig Zag Playground fun for kids 6-12 years old. It’s the City of Fredericton’s fun-filled supervised playground program. Student ‘park activity leaders’ will travel to 32 different playgrounds throughout the city, holding activities based on the interests of the children, with a focus on physical, crafts, and quiet games. And it’s Free! fredericton. ca/en/recleisure/northsideyouthcentre.
2014 Skateboard Camps (Full Day and Half Day) The Northside Youth Centre will be offering 9 weeks of full and half day skateboard camps. Some fun activities planned include dodge ball, gaga ball, active games, weekly outings and developmental assets leader training. Get more info on these programs at fredericton.ca/ en/recleisure/northsideyouthcentre. Kidsing! Have a singer in your pack? Check out KidSing! It’s a 6 week summer day camp for children in grades K-5 and 3 weeks of advanced camps. Your child’s confidence is built through the dramatic arts while providing a safe and welcoming environment for socialization and creativity. For more info, check out: kidsing.ca/ fredericton_camps.html Summer camps at UNB range from arts to sports, from engineering and science to gaming. A few programs include Design Works Camps for Kids & Teens, Music Camps and Gaming and Robotics Camps. Check out the full line up at: unb.ca/initiatives/summer Calling all animal lovers! The Fredericton SPCA is offering Animal Camps for Kids, held at the Fredericton Botanic Garden Association’s Resource Centre in Odell Park. Dates and details: frederictonspca. ca/education/summer-camp
And how about some fun ideas that you can plan as a family, and will fit any size budget? Visit a farm. Let your children talk to a farmer, see where their food is grown, and visit the animals.
Go for a family bird walk. Borrow a guide book from the library and make it a day and a game, counting the number of different species you can see. Set a goal to complete a home project, keeping it simple. Maybe sanding and repainting a chair, filling a flower box. Something age appropriate that will foster a sense of pride and accomplishment in your child. Get Cooking! Once a week, let your child plan and prepare the family meal…right from selecting recipes, to shopping to cooking. Read a fun book together. Maybe find one based in your area, and go for a day trip to visit the locations mentioned within. Check out free concerts! We are lucky to have tons of them every summer….free theatre, as well. Check out the line-up here: tourismfredericton.ca/en/fetivalsevents/GarrisonEntertainment.asp Start your own summer reading club. Have a weekly family game day…maybe with games that can be dome outside…I Spy, Charades, Hide and Seek… Make Art! Don’t get caught up in technique and talent… allow your child (and yourself) some free expression time and just have fun! Most dollar stores will have all the painting supplies you will need.
Photo by Don LaVange, Flickr
The Urban Landscape…
Square Foot Gardening S
hort on space, but have big dreams of your very own garden? Square foot gardening is for you. These small but mighty intensively planted beds are ideal for urban, backyard settings. The benefits abound. High veggie yields from a tiny space, easy access to plants, less weeding than traditional row gardening, and less water usage are a few. Plus, you’ll know where your veggies come from, and exactly how they are grown. This method of gardening is super easy and fast. Perfect for the novice gardener! Materials Needed? Weed cover, bricks, large stones or lumber, soil (a combination of ½³ peat moss, ½³ vermiculite and ½³ compost), and seeds (or transplants)…then water and sunshine! Finding a good location is important. Look for a spot in your yard that gets 6 – 8 hours of sunlight a day and that doesn’t have excess amounts of water.
Drop down a piece of weed barrier the size of your desired garden. Place bricks, cinder blocks or lumber frame around perimeter to enclose. Fill with soil. Make your grids. An easy method is using wire or thread staked to the sides, measured out on all four sides in one-foot spaces. Now it’s time to plant! Carefully read seed packets. If 12 inch spacing is recommended, plant 1 per grid, for 6inch spacing plant 6 per grid. 4-inch spacing is 9 per grid and 3 inch spacing is 16 per grid. Now let Mother Nature do the rest! Watch your crops flourish and grow. Once a crop is finished, dig out plant and remaining roots, top up with compost and seed again. Water, sunshine and continuous harvesting will see your enjoyment through the rest of the gardening year.
Having a really good conversation with our children is not rocket science, but sometimes it sure feels like it. Especially once the teenage years hit. It’s not a Dad-thing, or a Mom-thing. It’s a human-thing. There are times when we all hit that communication brick wall, when the more we talk, talk and talk, the less we are being heard. Rebekah Dixon is the owner and life coach at Whole Family Coaching and Consulting in Oromocto. She is a communications guru, and has a whole lot of light to shine on the topic for weary parents. For Rebekah, great communication is easy. It’s all about recognising communication styles and building rapport. “It’s the experience where you just ‘click’ with somebody instantly, and we just feel that connection…. you’re vibing! It’s chemistry that just gels. It’s that ability to communicate.” That’s rapport, says Rebekah, and it’s magical. Everything is possible when good communication happens. You can make suggestions, share opinions, and those people listening to you accept what you are saying freely and openly, without any judgment.
Some people are lucky enough to have been born with great communication skills, and some have to learn them. What is your style and what is the style of the person you are communicating with? Once you are able to recognise style, with a few simple techniques, you can openly and comfortably communicate with anyone. “People are one of four types of communicators,” Rebekah explains. “Everyone fits in all four a little bit, but there is one that will rank highest. Typically we draw from all four styles, but in a stressful situation, we resort back to our dominant communication style.” We tend to use key predicates, or action words when we talk, and if we’re able to pick up on these words used by others, and use them back in our conversation, an easy flow of communication may be established known as rapport. Why is this? Human beings like people who are like them. And the way we find out if someone is like us is by communicating. It’s that simple. When that instant connection naturally happens, it’s magic, and it’s
happening because we are seeing ourselves reflected in others. And we like it. When that doesn’t happen, what can you do? “Initially when we come into another person’s ‘space’, a naturally good communicator will begin, without even being aware of it, matching the other person’s communication style,” says Rebekah. Right down to the body language. If that other person is crossing their legs, a great communicator will “match” that behavior, and cross their legs as well. Thus “mirroring” the other. It’s called Mirror and Match, and it’s something we all can learn to do. Mirror their action and match their words. In a family setting, what happens when poor or worse, no communication has taken over? Walls are built up. We can see it in children. They start shutting down, giving quick, oneword answers, avoiding conversation. They don’t feel heard… and they need to be heard. As human beings we all need to be heard. If children feel they can’t talk to you about the tough subjects, they will turn to their friends. Young, inexperienced children offering and taking advice from each other may not be a great thing. Or worse, children may find someone online who is willing to listen, and we don’t know who they are.
If communication has been lost, it can always be brought back, but must be brought back gradually. “Let it happen slowly, try new things in every conversation,” says Rebekah. “Notice your child’s energy and what they are saying through facial expressions.” Are they sitting close and leaning in? Match that behaviour and lean in. Or maybe they want their space? Sit back a little and allow them that physical space. Sometimes beginning conversation is easier done while engaging in something else...perhaps playing a game, going for a walk, or cooking. Create a comfortable, safe environment that they enjoy, and let the conversation begin…and flow…naturally. “A few points to remember is to always accept a person’s rules of communication,” says Rebekah. “Match their predicates (or action words-I see, I hear, I feel), and operate out of that person’s model of the world.” If you’re dealing with a teenager, you need to remember what life was like as a teen, and don’t come at them with the speech and worldview of a middle-aged person. See their world and wear it, if only for those few golden moments of communication. It’s all about developing rapport. Once you develop rapport, you’ve created magic, and the floodgates of communication will open wide. Learn more about Rebekah and how she can help empower each member of the family by focusing on what they really want and taking the steps toward achieving their goals. www.facebook.com/wholefamilycoaching
Do You Know You Communication Style? Visual communicators will use words and phrases such as: Looks great, see, view, picture, observe, watch, sight, vision, and show me. Auditory communicators use words like hear, listen, sounds, rings, noise, loud, quiet, heard, tell me, hear from you. Kinesthetic communicators use words like pride, comfort, feel, touch, safe, hands on, action verbs, how are you, how do you feel about. Auditory / Digital communicators will often use phrases such as: I know that, Based on my research, That makes sense and I have to think about that. Order is very important to A/D communicators. By recognising the use of these predicates in others, and using them in your conversation, an easy, natural, rapport is quickly achieved.
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Forest Bathing What would your reaction be if at your next appointment, your doctor tells you to just go take a hike? While even the most open-minded practitioners may not go there yet, there are a few Japanese researchers who think they should.
as Miyazaki believes that because humans evolved in nature, we intuitively feel better when actually “in” it. Miyazaki says that our physiological functions remain adapted to it, and that a feeling of comfort can be achieved if our rhythms are synchronized with those of the natural environment.
Dr. Qing Li’s research also found that subjects’ blood pressure It’s called Shinrin-yoku, or Forest Bathing, and is as simple as measured in the forest was significantly lower when compared going for a walk in the woods. And it’s becoming standard to measurements taken in the urban setting. He attributes preventative medicine in Japan. this to phytoncides (wood essential oils), volatile organic compounds (VOCs) that plants produce and release as Research is showing that spending time in nature can lower protection from fungi and bacteria. Aromatherapy as we have blood pressure, fight off depression, beat stress and prevent come to know it. some cancers as well. With so many of our modern chronic medical problems rooted in stress, it might be worth a try. Perhaps it’s worth giving a try. Leave the cell phone and iPad at home and go for a walk in the woods. By disconnecting No physical exertion is required, it only takes time….as little from hi-tech / high-stress world we have come know, we as twenty minutes. Simply find a beautiful spot to sit and allow ourselves to reconnect with the part of nature we have relax, and soak it all in. Breathing in the aromatic chemicals lost. Channel serenity from the gentle sounds of nature, and of evergreens has been shown to improve the body’s natural maybe amp up your own natural killer cells at the same time! killer-cells that act as front-line defenders against disease. Hundreds of subjects have been studied by Yoshifumi Miyazaki, a physiological anthropologist and vice director of Chiba University’s Center for Environment, Health, and Field Sciences and Dr. Qing Li, professor in the Department of Hygiene and Public Health at Nippon Medical School. They have compared physiological markers in people following walks in the forest and the same markers following walks in urban environments. Miyazaki found that leisurely forest walks, compared with urban walks, yield a 12.4 percent decrease in the stress hormone cortisol, a 7 percent decrease in sympathetic nerve activity, a 1.4 percent decrease in blood pressure, and a 5.8 percent decrease in heart rate. Participants also report happier moods and less tension. This should come as no surprise,