Peanut butter and celery sticks, paleo chocolate peanut butter bars, de-stemmed grapes, and cheese and turkey sausage bites.

On the road again: delicious snack tips for that next road trip

Twist Me Toned - Tannis Miller
Twist Me Toned – Tannis Miller

As we begin to venture five hours west through the prairies, we decide we aren’t going to let being “on track” and eating completely healthfully consume us – but instead adopt a healthy leeway for those external curveballs that we may not have the greatest control over.
Our motto with TMT has always been consistency and balance, but as we’ve learned, being completely “off,” or “on” for that matter, has no place in that mindset.
Fully equipping ourselves with nutritious and handy pre-made snacks was our first plan of attack in creating that room for splurging!
I had de-stemmed a container of grapes for handy noshing, and used up some leftover turkey sausage for little sausage and spicy cheese bites. I also cleaned out and filled an empty peanut butter jar with natural peanut butter, and placed a bunch of chopped celery in the mix for a deadly combo, and a convenient (although a little messy) snack – it was great in theory!
Of course, the TMT paleo chocolate peanut butter bars took centre stage among all nibblings and quickly proved to be a mouthwatering treat paired with coffee! My mom had also packed my favourite quinoa bread for a cleaner option at breakfast. She’s on it.
The family I was about to visit is all about its KFC, so on Saturday night, we dove right in to the goodness and had a couple of drinks along with it!
I also didn’t completely avoid the cookie tray (just two!), I munched on a few Cheetos, and I enjoyed a little bowl of vanilla ice cream with garden-picked raspberries (picked by moi!). No sweat at all – we had killed our workouts during the week and had eaten clean as a whistle the entire trip.
A little planning goes a long way, and every healthier option you make helps you in the direction of your goals. In the long run, consistency always wins, just like pure gluttony or complete deprivation will fail you every time. Give yourself a break, but don’t abandon your goals!

Here are some other simple grab-and-go snacks that won’t add to your waistline:
-flavoured tuna & rice cakes
-hummus & rice cakes/bell peppers
-protein powder
-oatmeal (mix with hot water on the road)
-fresh-cut veggies
-hardboiled eggs
-yogurt & frozen berries (the frozen berries will help keep it colder!)
Some of these items can even be stored in a gym bag or office drawer for those busy but starving moments. So stock your kitchen with these foods and the next time you are rushing out the door, be sure to grab and go!

At, Tannis and business partner Ainsley McSorley are your partners in success. With their unique online training system, they help women of all ages worldwide develop healthy body image, and the fitness and nutrition knowledge to shape their bodies and reach their highest fitness goals. Members receive monthly workouts and grocery lists, and can track their progress with progress trackers, activity calendars, and personal progress photo albums. The interactive messaging board and the ability to connect with Tannis and Ainsley on a regular basis keeps motivation high and results soaring. Staying on track and being bikini-ready has never been easier!

Cesar Baez (left) and Wade Salchert met at Whiskey Dix before teaming up on shoes designs and forming Jose & Markham.

Jose & Markham cracks Winnipeg market and extends reach

By Brenlee Coates

Most of the decisions made at Whiskey Dix wouldn’t ring true the next day after a glass of water and Advil to clear your head.
But for the owner of Whiskey Dix, Wade Salchert, listening to his former security guard Cesar Baez’s big idea worked out.
The pair met at Whiskey Dix when Cesar was new to Canada, and after brushing up on his English, Cesar quickly charmed his way up the ladder to managing the nightclub. “Cesar came five years ago with no money and just kind of a good heart and a good work ethic,” says Wade.
He also came with one more thing: an idea to manufacture shoes.
Cesar knew about leather manufacturing from back home; his grandfather owned a factory in Mexico. Drawing on his own frustrations to find a “really sick, money pair of shoes” in Winnipeg, Wade’s interest was piqued. He invited David Lewis to come on board and together the three founded the brand.
The opportunity to control the designs and quality of a shoe line also appealed to Wade as a former dentist who loved cosmetic dentistry or “making things beautiful,” so the fast friends soon set off on a number of excursions to check out potential manufacturing plants for their original designs in China, India and Mexico. They ended up making deals in Mexico and India where they were able to arrange a more startup production scale.
Growing pains
Wade knew the beginning wouldn’t be all that glamorous. “We invest everything back into the product,” says Wade. “Cesar works for food and I work for free,” he jokes.
The shoes themselves are Goodyear welded; “sort of a gold standard for men’s shoe manufacturing across the world,” says Wade – and, in true Winnipeg fashion, don’t break the bank.
You can nab many of the trio’s original designs for about $200, and end-of-season sales sometimes let you walk away with the shoes feeling like a thief. Shoes have been marked down to as low as $35.

Some of Jose & Markham's newest looks.
Some of Jose & Markham’s latest looks.

Since following through on an idea born from discussions at a bar, business has been good for Jose & Markham in its flagship store in the Exchange District and online.
Its shoes are sold on set at the same price you’d find them at the store, and Jose & Markham’s footwear can also be picked up at its downtown neighbours’, EPH Apparel (a youth-owned custom suit retailer on Garry Street), and the Lennard Taylor store in Portage Place mall.
EPH Apparel works very similarly to Jose & Markham; fabrics and styles are chosen (this time by the customers) and then the suit is ordered from an international tailor. “Every person walking in there for a suit should probably be looking for shoes,” says Wade, of EPH.
Jose & Markham’s stylish, elegant, and sometimes flashy shoes are covering the feet of many of the better dressed Winnipeggers and discerning men from around the world due to its online sales.
“We’re already at the point where we’re doing more production, we’ve increased our MOQ (minimum order quantity),” says Wade. “We’re looking at launching other boutiques like (the one in Winnipeg) and other locations to wholesale.”

The slick and masculine interior of Jose & Markham's flagship store in the Exchange District.
The slick and masculine interior of Jose & Markham’s flagship store in the Exchange District.

Since opening their flagship store at 73 Princess St., the partners could wager they were onto something when the shoes caught on in Winnipeg’s tough test market.
Knowing the constraints of Winnipeggers’ budgets and some people’s continued reluctance to go downtown, they knew the venture could be a risk. “Because I live downtown, I love it,” says Wade. But “We knew ‘if it works downtown in this location, this brand is going to be successful.’”
Mission accomplished.

Former JCI member Michael Thompson reflects on his time in the chamber.

Growing with JCI

A past member and board member of JCI Winnipeg, I was a part of JCI as long as I could be. It’s designed for those 18-40, and I have enjoyed celebrating my 40th already – otherwise I would still be in there taking advantage of the opportunities and experiences JCI presents.
Before I start to tell you about my JCI development, my question for you is: where are you right now with your life? Are you comfortable? Are you bored? Are you spinning your wheels because no one will give you a chance or opportunities? Do you dream of doing more?
In order for development to take place, you need options, a willingness to take risks, and teamwork. I work at Western Canada Lottery Corporation, currently as an analyst, with career goals that go far beyond my job description. In addition, I am a board member for the Agassiz Chamber Music Festival, The International Cello Festival of Canada and Ironman Outdoor Curling Bonspiel.
Joining JCI gave me access to programs and people that worked with the same mindset and energy. Just being with the group, you know you’ve found the right place, but that’s only the beginning.
Options for professional development in workshops are offered in the local chapter right up to the world level. I kid you not. Where can you access world-level opportunities where you are right now?
I would be remiss if I did not share that possibility; for me, the opportunity to interact with professional speakers and JCI members across Canada exceeded my wildest dreams for professional development.
Attending national speaking conventions in British Columbia, Alberta and Ontario were simply amazing and it was thanks to the local chapter encouraging me to attend and being able to travel with the group. Each convention is also jam-packed with development workshops.
Taking risks
Risks are, depending on your point of view, good or bad. If you said risk is good, you’re the right person for JCI.
The thing about risk is that it can be measured, weighed and avoided. If a group of bright, young and dynamic people help their community, with events like organizing a Santa Claus workshop and float or a community park cleanup, and present opportunities to be a part of an award-winning board, where is the risk?
My own fears about standing out or being a leader were quickly silenced when I realized what a difference I could make by being engaged and being part of the moment, maximizing opportunities. Being part of JCI at the local level is where the grit is. You are the only one that will stop you from going further.
JCI is a positive group with deep roots in this city, with senators and past presidents that help new members, proven programs, and meaningful board functions. I will always be proud of how I helped this city with the Santa Claus Parade.
One of my favorite sayings is, “Tell me and I’ll forget, show me and I may remember, involve me and I’ll understand.” You have to open yourself up to taking advantage of all the positive opportunities; you have to risk your old self to grow in to a new you, and you need to put that together with your ideas and a team.
There is a unique dynamic within JCI – it’s always searching for new opportunities for members to gain new experience outside of their current roles with work, family or school. You could be leading a team, handling marketing, working on finances or sponsorship, or speaking in front of crowds. Often, you have to put your skills to good use while developing new ones.
Through JCI development I helped organize a public speaking series with media, a politician, an actor, and the JCI board in attendance. It was fantastic how my organizing and leadership skills got a workout with this amazing team, helping this (once) new JCI member grow, and make new business contacts.
I will always be grateful for the professional development and life experiences I gained from JCI, and I have no regrets. I welcome you to find out for yourself; the door is open!
Michael Thompson “Be Better”

3-D printed items created at AssentWorks.

Startup community in Winnipeg is among nation’s best

When browsing the trendy storefronts of the Exchange District, one doesn’t necessarily conjure images of technology startups, media hubs, and groundbreaking products being developed above floor level.
That’s what Red River College instructor Scott MacAulay is trying to change.
Though still an informal tour, he assembles groups of those interested and guides them through some of the many impressive startup businesses operating along Adelaide Street and McDermot Avenue, dubbed Innovation Alley.
“If you want to see who the big thinkers are, this is ground zero for it,” begins MacAulay.
Startup Winnipeg
The first stop is the most impressive in terms of the scale of its equipment.
For $150 a month, makers and aspiring entrepreneurs have 24/7 access to state-of-the-art laser cutters and 3-D printers, among other equipment and tools designed for the speediest prototyping.

One of the 3-D printers at AssentWorks available to students and members for a fee of $150 a month.
One of the 3-D printers at AssentWorks available to students and members for a fee of $150 a month.

Michael Legary of Seccuris co-founded and funded AssentWorks, a non-profit maker’s space for people to develop product innovations with the support of successful entrepreneurs at arm’s length.
In addition to the accomplished volunteer aids, the makers often consult each other and collaborate on projects, strengthening their overall output. It also helps make the entrepreneurial journey a little less lonely.
“The most valuable thing we have at AssentWorks is the people,” affirms co-founder Kerry Stevenson. Continue reading

Actual Gallery

Actual Gallery promotes acclaimed local artists to local market

Actual Gallery has kind of a dual meaning: for one, it’s a term for contemporary art (“art actuel”), and two, it’s a little bit cheeky – as in it’s one of Winnipeg’s rare, actually commercial galleries.
Its young director, Lisa Kehler, is as dedicated to showcasing critical contemporary art as she is to supporting the artists and selling their works.
“My commitment to them is marketing,” says Kehler. “To work with them and market them – and to watch them grow.”
Since opening in late July, Kehler has been busily trying to get her artists’ work featured in other exhibitions, collections and books.
“You don’t just sit back and wait for walk-ins,” she explains.
One of her main focuses is to pair “emerging collectors with these emerging artists.”
Many of her artists are already critically acclaimed in the art world, but locals don’t always get the chance to experience their art, and thus, a rare few collect their pieces.
“There’s very few collectors that live in Winnipeg,” says Kehler. “A lot of people’s focus is on taking local artists and positioning them internationally. A lot of people here have had no idea what they were doing and no opportunity to engage with it.”
That’s exactly what Kehler hopes to change.
Her gallery, located at 300 Ross Ave., is unrelentingly local.
Artists she features have to have deep roots in Winnipeg. “They all have to have some connection to Winnipeg, whether they call it home or were born here,” says Kehler. “All of my artists still identify as Winnipeg artists.”
The initial response to the new gallery has been overwhelmingly positive, proving the demand for it.
Opening night saw more than 400 visitors. “I’ve been told it was one of the biggest art openings ever in Winnipeg,” says Kehler. “We sold a lot of work. The general reaction I think was, ‘This doesn’t look like Winnipeg, this doesn’t feel like Winnipeg.’
That’s what we want to change.”
The price range for the art at Actual is also reflective of the local market.
Works from the inaugural exhibition range from $200 to $8,000.
Of course, sales are open to other countries, so there’s always the chance that another collector could snag the deal first.
Kehler says she would be naïve to think that she could make the majority of her sales in Winnipeg to start out, but she’s hopeful that Winnipeggers’ appetite will continue to grow with the gallery.
She will also advocate for local artists at art events like Art Toronto and Papier in Montreal.
The gallery director has a background in sales plus plenty of formal training in the arts.

Lisa Kehler, director of Actual Gallery
Lisa Kehler, director of Actual Gallery

She received a bachelor of arts in art history from the University of Winnipeg, and after finding her niche in commercial contemporary art on South Granville’s gallery row in Vancouver, she went on to a master in curatorial practices.
As is so often the case for Winnipeg business people, Kehler managed to know the right people and be in the right place at the right time when her friend from HutK, the furniture retailer, mentioned his parents, Don and Connie Borys, were looking to support an art project like she’d been dreaming up.
HutK will soon be moving its store into the space next door to Actual, and in between the two is a shared space Kehler hopes will one day be filled with a bookstore, café, or other fitting vendor.
The gallery is already appropriately situated next to Frame Arts Warehouse, a five-storey building with gallery and studio space for up-and-coming artists that Actual hopes to collaborate with. (Perhaps the beginnings of a new gallery row?)
An aspiring artist herself in another life (“If I could’ve been anything, I would’ve been an artist,” she says), Kehler believes emerging artists can make a living for themselves right here in Winnipeg – and she plans to help them get there.
“There’s money in the city,” she says. “It’s just giving them the opportunity… to support the creative producers in the city.”


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