Brian McAuley is a senior sales executive in the IT industry.  I sit down with him to get some advice on how to be successful in sales.

Brian, please tell my audience a little about you?

I’m a husband of Jenn for over 23 years, and a father to 3 boys ranging from 12 to 20. I’m active in my community by serving at my local church.  I chair the board at the Alzheimer’s Society of Durham Region, and serve as a director of another charity board.

Professionally I’m a technology sales leader with over 20 years of experience who has enjoyed selling industry and technology solutions at the boardroom level across various verticals. I try to maintain a reputation as a collaborative leader who builds trust with clients, partners, and colleagues. I’ve served in various senior business development and management roles at IBM for over 12 years, led teams at Bell Canada, completed the sales turnaround in a software company specializing in healthcare solutions, as well as took a sabbatical from corporate to re-focus a not-for-profit.

What are some of the qualities one needs to have to be great at sales?

First off, you need to be a good listener.  Far too many salespeople fill the air with their own talking, but the sales profession is all about understanding needs. Customers need to know that you genuinely care, and have their best interests in mind.  Secondly, you have to be good at execution, meaning, you need to have a plan, and be able to be organized and intentional about getting things done.  Thirdly, you need to work well with others and recognize how to leverage the strengths of others.  I truly believe in the saying “if you want to go fast, go alone but if you want to go far, go together”.  Success is never achieved alone.

You worked in the non-profit and then came back to the corporate world.  How was that experience?

Making the transition to a different sector was both rewarding and challenging.  Taking the assignment was a risky one, but I’m grateful for what I learned, and for what I was able to contribute.  There are many transferable skills from one sector to the other, but business disciplines need to be applied differently in the not-for-profit (NFP). There is rigor in business that is not as easily digestible in NFP. In business, it’s all about results and metrics. In NFP, metrics are important, but the mission and relationships take precedence.  The velocity with which you can accomplish things in business, can’t always be achieved in the NFP sector – simply because the culture is not the same.  Reaching agreement through consensus is vitally more important.  The personal rewards received in changing or saving a life can’t be matched.  Great experience.

You talk a lot about approaching everything with abundance. Please explain?

We live in a world where, generally, everyone holds the belief that more is better. With that belief, we carry with us, thoughts that repeat in our heads saying “if I just had more X, then life would be easier”. If you had more in your bank account, a bigger house, a better car, more education, less stress, etc.  When we look around at others, we begin to feel inadequate.  I latched on to a saying years ago that said: “Comparison kills contentment”. On Monday, you can be completely thrilled with your “new to you” 3-year-old used car, until Ken and Barbie drive up next to you at the stoplight in their brand new convertible.  Or, you’re so proud of losing five pounds, until the next person loses ten.

Begin or end each day by being thankful for the details of what you’ve been blessed with.  Getting started is the hardest, but after a few weeks of writing a couple down each day, you will start to look at your world differently, and realize how much you actually have, without even looking at physical things.  You will start to look at relationships as your assets, the gift of encouragement that someone gave you, or the feeling you got for being able to help someone else out in your day.  Your abundance mindset will have you starting to look at the world not by what you don’t have, but by what you have and what you can give to others.  Oftentimes, we don’t recognize our unique gifts – a special skill, a piece of knowledge, undivided attention, or an encouraging word.

How has being a husband and father changed you?

When you become a husband, you transition from only thinking about your needs, to thinking about the needs of your spouse. When you have children, you transition further again and gain a greater sense of responsibility to not only provide physically but emotionally and spiritually for your whole family.  All the investments made in you now need to be imparted to others. Your life is now intertwined with others. Like a new recipe you’re trying for the first time, all the good (and the not so good) come together in a big mixing bowl with the strengths (and weaknesses) of your spouse, to form a new mixture. To make the new recipe work, you need to play with the ingredients. To make it all work, there becomes some give and take, and the ability to say “I’m not perfect, you’re not perfect, but together we are much better”. So, being a father and husband has humbled me and made me more grateful for my family who makes me a better version of myself.

Give my audience some sane financial advice?

I believe that making manageable changes, consistently over time, delivers the best results.  Someone once said, “It takes at least 20 years to become an overnight success”. Give away 10% of your income to help others and the charities you are most passionate about. Save 10% of what you make, consistently over your career.  But do the first two before you spend on yourself.  Often time, we set goals that are too big and fail.  Small sacrifices, consistently over time, pay big dividends in the long run.  Seek wise counsel. Only invest your money with someone who makes their money not by making a commission on what investments they sell you, but by the returns and the growth in your portfolio. Don’t carry a credit card balance. Buy your first house as early as you can. Learn to deny yourself luxuries until the staples are in place.

Tell me a good sales joke?

Ha – I actually respect your readers too much to share a sales joke.  I have yet to hear one that isn’t really corny.

How do you balance faith, finance, family, and food in the 21st century?

You create balance by putting priorities in their place and allowing everything else to fit around them. Priorities are established based on your values. For example, if I told you that my faith was important to me, but I never made it to church because of sports, would you say my priorities were in line with my stated values? Probably not.  I balance my life by prioritizing what I value and being intentional through my goals and actions. My faith is important to me, so I make sure I start each day by reading scripture and spending time in prayer.  I do it not because anyone says I have to, but because I need that time in order to stay connected to my faith, which I value so much.  I value my family, so I spend a lot of time with them. I value financial stability, so I make sure I save, and I don’t overspend, but I make sure I enjoy the fruits of my labor. Food – I don’t know what to say about that. Food for me isn’t important unless it’s shared around a table with those I love.

The post Sales as a Career appeared first on Four Columns of a Balanced Life.

Every February, Canadians celebrate Black History Month which consists of festivities and events to honor the legacy of Black Canadians and their communities. The theme for 2022 Black History Month is: ‘February and Forever: Celebrating Black History today and every day,’ which focuses on the daily contributions that Black Canadians make to Canada.

I am a big fan of farm-to-table or farm to fork. I believe in food security, proximity, self-reliance, and sustainability. It is important for us to have a healthy relationship with food. Food is important for us as human beings.

A family that eats together stays together. Eating together allows conversations to happen, it sets a routine, it helps with assigning tasks and allows parents to influence what their children eat. I have known Michelle Marshall for more than a quarter-century. I am proud when my friends do well. Michelle Marshall has raised 5 children, continues to work full time, and runs an amazing catering business. I want to know a little bit more about her and her philosophy. I strongly recommend her for any of your parties.

Michelle, an honor to have a chef, mother, wife, and a woman of faith on my blog. Tell my audience something important about you?

I love listening to people’s stories, especially over a great meal. I also love rainstorms.

What inspired you to become a chef?

To be honest for a long time I did not consider myself a chef. That is a title that others have given me for the work I have done. My first choice of career was to become a psychologist, but at the time my family couldn’t afford that education. Instead, I went to school for Culinary Management because I really enjoyed cooking. I cook because that is my expression of love and care for others.

Name three ingredients you consciously avoid or eliminate even when the recipe calls for it?

Margarine, all vegetable oils, and flour. These ingredients each cause inflammatory responses in the body, and there are natural health-supporting alternatives.

Name three things you have to use in most recipes?

Coconut oil, scotch bonnet pepper, and lemon zest (and juice). A heart-healthy fat; flavor and fire; and that added ingredient to brighten up the flavors in most dishes.

How important is eating meals together as a family to you?

Eating together as a family is a key to helping us stay connected. Our meal times are very loud with lots of teasing and joking. The challenge that we face is making time with all our different schedules. But we are fighting to make it happen as often as we can.

What are your favorite regional cuisines or specific foods?

Indian food certainly, followed by Hakka. The love and care that go into Indian food flavors are beautiful. Similarly, the combination of Indian and Chinese influences in Hakka is addictive.

I should also mention that I love Caribbean food – especially Jamaican food because of my roots.

Over the years, I have catered events that have required me to prepare Ukrainian, Korean, Chinese, Canadian, Trinidadian, Jamaican, Portuguese, Italian Greek, and Ecuadorean dishes for very discerning audiences.

One of my new pursuits is to learn traditional cultural dishes from various elders. This summer I had a great education in Indian cooking from a mother and daughter team. I recently blogged about that exciting experience. 

If you could have any four people, from anywhere over for dinner, who would they be and why?

Firstly, my Grandmother has passed. She was the best cook and the kindest person.

Maya Angelou, because I would love to cook with – and listen to – her.

Michelle Obama, because she is a great mother and I would love to learn from her.

Nelson Mandela, because of his humility and forgiveness of others were so inspiring.

If you could just banish any one food, from the earth, what would it be?

I would banish hydrogenated fats because they have no redeeming nutritional qualities. They mainly exist because factory-produced foods require cheap fats to extend their shelf-life.

What’s the one superpower wish you had?

The ability to heal.  Of course, that would lead to lineups around the corner and very little sleep. I have also always wanted to be able to sing well.

I have been dying to ask you this one question. How did you manage five kids in the home?

I would like to say that we are super-organized and it is easy, but the truth is that it is really hard to meet the ever-changing needs of 5 very different people. We do our best, but the pressures of raising children in the digital age (where everything is available to them on their cell phones) is challenging. We try to be vigilant, present, and open with our kids. On the practical side, they all have their responsibilities around the house, and everyone cooks and can help with meals. That helps a great deal with the daily tasks because both my husband and I work full-time. We are grateful for the 5 beautiful souls that we have gotten to grow alongside for the past 18 years.

I want you to give my audience three tips on how to be a great loving mother, an awesome humble wife, how to cook a quick meal for a family?

My new goals, because they have changed over the years, are to learn to give unconditional respect, communicate openly (even if I have to write in a journal to get my thoughts across), and seek ways to be lovely to my husband.

3 quick meal tips:

• Start with what you have
• Reinvent leftovers
• Use fresh vegetables, not meat, as the star of your meal

How did you have time for yourself?

Time for myself is best spent in the company of good friends. Whether it is a walk or a cup of tea, being with people who I love fills up my emotional cup.

What was your greatest failure and what did you learn from that?

My greatest failure has always been trying to be what people want me to be, instead of being who I really am. No one wins in those situations. People deserve the choice to love me for who I am, rather than the person I think they want me to be.

Walk me through something challenging you have been through in life and what did you do to overcome it and thrive on the other side of the tunnel?

18 months ago, my father-in-law had a life-altering stroke. During his recovery, I felt helpless to do anything to support both him and my mother-in-law. Calling to check in on them, or suggesting snow removal services wasn’t enough.

At that time, I started to explore the healing properties of food. That began my journey into the field of culinary nutrition. With the support and encouragement of my husband I researched and signed up for an intensive culinary nutrition course. In the 18 months since my father-in-law’s stroke, we have moved them into a condo from their home of 35 years, and I have gone back to (and finished) school. We then renovated our home and moved 3 times in 6 weeks. That renovation was to allow me to teach culinary nutrition cooking classes. I will also be doing catering from the new space with a focus on using whole foods to promote better health.

The learning curve to begin this new endeavor is huge, but it has been worth it. What once was a situation that felt hopeless is now filled with possibilities. I can now help people to find food solutions for their health challenges.

Although I have been in the food industry for decades, coming through this challenging period is the story behind Michelle Marshall’s Food Solutions.

If I want you to cater to 20 guests who are vegans, have allergies, and are on the Atkins diet, can you pull it off for me?

[Laughs] Admittedly, you might want to have them over on separate nights! Yes, I can pull it off, but that dinner party would be a tough one. The vegans might be offended by all the meat the Atkins guests are eating, and nuts would be out of the question if some guests are allergic.

Personally, I would start by excluding everything that causes an allergic reaction, and then find out what foods people love. It would probably be a vegan menu, but it certainly can be done.

We have covered food; the family now let’s talk about faith. I believe we need more unconditional love in this world and less judgment. Do we have something in common?

Unconditional love in practice is a beautiful thing. We all need it, but it is hard to give. It is the one thing that is able to cross every boundary and bring peace both to the giver and the receiver.

Forgiveness and gratitude go a long way in this life and being joyful. Please comment?

Forgiveness frees us from the bondage that is always threatening to enslave us. Around every corner, hate is trying to grab a hold of us, but forgiveness is freedom.

At the heart of every truly joyful soul is gratitude. The amazing thing is that gratitude goes beyond our circumstances and sees the beauty in even the smallest kindnesses and gestures.

Peace, patience, kindness, gentleness, compassion…. universal qualities. What does your faith say about these things?

My faith says that peace, patience, kindness, gentleness are all attributes of love. Not a feeling, but actions that we take into our daily lives to protect our hearts – and the hearts of those we encounter. Love is a choice we make to treat others as we would desire to be treated.

The post Michelle Marshall: Chef listening to People’s Stories appeared first on Four Columns of a Balanced Life.

The goal for independent restaurants in this environment is to pivot, learn, grow and adapt and become aware of food trends. The trends will help restaurants in 2022 to keep and attract new customers.

Diners today are Instagram conscious, internet savvy, Yelp aware, and Google Reviews fans. Diners are fanatics about the quality of their food and where it is sourced from. They want locally sourced ingredients, chemical-free, color-free, and free of GMOs. Eating healthy is the benchmark. Diners are aware of the footprint on the environment that food not sourced locally causes.

I talk to Professor Aris Moussoulides from Larnaca College in Cyprus about food trends.

Aris please tell me a little about you? 

I was born and raised in Nicosia, Cyprus. After graduating from the Swiss Hotel Management School Les Roches (Diploma in Hotel Management) with Merit in 1990, I completed in 1992 a Master of Science degree in Hotel Administration at the University of Strathclyde in Scotland. After working in top positions in the Swiss and Cypriot Hotel Industry for more than a decade, I joined academia in 2001 working as a tenured lecturer at the then-largest college in Cyprus as well an Associate Researcher on various projects at the Athens University of Economics and Business Management (as a team member of ReSEES). On 9/2/2016 I successfully completed a Dprof (Doctor of Professional studies degree) in Hotel and Tourism Management at Middlesex University, UK and that was a milestone in my academic career as well as my personal life.

Currently, I am employed at the “Larnaca College” where I hold the rank of Full Professor and Head of the Department of Hospitality and Tourism Management! At the same time, I am also employed as a Senior Researcher at the world-renowned “International Center for Research on the Environment and the Economy”, working as a full research team member on two EU and one UN-funded project. My current research interests and publications are found in the fields of Sustainable Development, Service Quality in Hotels, and Seasonality in Tourism.

As a professor in a hospitality school, what is your goal in teaching the students? 

My main goal is to pass to them the knowledge regarding Hotel and Tourism Management that I have gained in the three Academic Institutions that I graduated from as well as the knowledge that I have gained during the many years of experience that I had in top management positions in the Tourism Industry.

How important is food in the overall curriculum? 

Food is extremely important since it is a vital element of the Hospitality Industry.

Tell us about the new food trends in Cyprus? 

The latest trend in Cyprus is the creation of small, family-run Cypriot taverns, mostly situated in small villages, that are offering a different type of meze dishes (various small dishes of traditional food items similar to the tapas dishes in Spain) which apart from the local element in them include also the element of experimentation with new ingredients and tastes. 

What is one trend that you like and is sustainable? 

I really like the new trend of the small family-run Cypriot taverns (mentioned above) that are mostly situated in small villages because they offer a sustainable product that respects and supports the local environment, the local community, and the local economy. In order to justify my position let me just tell you that these establishments operate in small villages, normally in premises that have a strong local character (architectural wise), hire local staff from the local community, and buy mostly local ingredients.

No matter what trends come and go food needs to be tasty? 

Definitely because at the end of the day food is a product that needs to be appealing to the palate of the customer.

How has food changed in the last three decades? 

It has become more sophisticated with new trends and ideas influencing international chefs from all over the world. At the same time, it has also become healthier with the inclusion of lighter dishes that have gained popularity over the years (for example sushi meals).

How does eating healthy impact us overall? 

Eating healthy has many advantages. Firstly it fights physical health problems that are related to obesity such as diabetes and heart problems as well as helps immensely with mental health problems including depression. Then it increases productivity and generally leads to a better quality of life.

What advice you would give to students wanting to get into hospitality? 

My advice is to go for it! This is a wonderful Industry that opens many professional doors worldwide and has a lot to offer to a young graduate. Let’s not forget that Tourism (the Hospitality Industry is a sub-sector of the Tourism Industry) is the largest employer on earth. And as I always say to my students all that you need in order to be successful in the field of expertise is a solid education, common sense, discipline, and willingness for hard work.

How do you balance faith family finances and food as a professor? 

With great difficulty, due to my very busy schedule, and some correct time management which is a skill that I have acquired during my undergraduate studies in Switzerland.

The post The New Food Trends in Cyprus appeared first on Four Columns of a Balanced Life.

Gardening has taught me so many lessons in life.

I want to give you some quotes from famous people regarding gardening:

I think the true gardener, the older he grows, should more and more develop a humble, grateful and uncertain spirit. – Reginald Farrer

A garden is a grand teacher. It teaches patience and careful watchfulness; it teaches industry and thrift; above all, it teaches entire trust. – Gertrude Jekyll

A society grows great when old men plant trees whose shade they know they shall never sit in. – Greek proverb

Everything that slows us down and forces patience, everything that sets us back into the slow circles of nature, is a help. Gardening is an instrument of grace. – May Sarton

Introduction

We are one week into fall. As a result, the weather is changing. It is getting darker earlier. The leaves are changing color. In conclusion, it is time to start pruning the garden.

I have been a city boy for most of my life. Therefore, buying a home with a garden was an experience in itself.

We moved in the summer when the flowers and everything in the garden was blooming. However, little did I realize the work involved in maintaining it.

The first year I noticed the grass on my lawn going brown. A neighbor told me he sensed it would be white grubs.  Grubs are larvae of beetles and attack the roots of turfgrass.

Since the home was barely new, the builder had put the sod on the original mud rather than a thick layer of topsoil. As I drove around the hood, the best grass was that which was growing on a thick layer of topsoil.

I took the easy route. I went to a construction site. They were offering free topsoil. It was a weed-infested. Guess what no grass showed up but weeds.

Last year I ordered a whole truck of topsoil. I ordered the best grass seeds. For three weeks in September, I mixed the seed and the topsoil. The lawn looks the best in years.

Lessons learned

We need to build our lives on a solid base. Character is important. Discipline will take us through the hard times.

To have a great garden you must have patience, a nurturing spirit, and a willingness to sweat. Nature provides the sun we provide the water, fertilizer, and hard work. To have a career or to excel in anything, you have to work hard.

To see a small seed become a sprout, a plant, and then a tree that gives fruits and flowers is so encouraging. In the same way to see your project, your kids, or a friendship blossom into something is going to be encouraging.

The garden will go through a cycle. Life has its trials and tribulations. There will be things beyond our control. Mother Nature is a formidable foe when she wishes to be. Drought, wind, insects are some of the challenges. Better to approach an uncertain world with an open mind. Stay flexible.

In the backyard, we had a big sumac tree. What was the couple thinking planting in the backyard? I found out the hard way. About 20 feet away from the tree, shoots started coming. It was destroying my grass. Sumac is an aggressive plant and can take over a garden. It took me a whole month to cut the tree and its roots. Keep aggressive, toxic, and nosy people at a distance.

I love perennials. They show up every year. Make sure you have friends like that. As Debbie battled cancer it was the loyal friends who showed up.

Annuals are planted every year. They look beautiful for a reason and for a specific season. Sometimes, we have people like that in our lives only for a short time, for a season, and for a reason.

The garden hose has many choices; focused, mist, spray. We need to encourage a million times, love a billion times, and rebuke but rarely.

Pruning is very important for the plants and at the right time. When we focus on the simple and the practical, life turns around. We embrace change and allow our lives and hearts to grow. Change is a constant factor in our lives.

Flowers and plants that grow in the desert and in a milder climate cannot be grown here. Different soils, ph. levels, weather patterns all have an impact. All our five fingers are different. We all have different strengths and weaknesses. Focus on those and have fun. Comparing yourself to someone else will lead to disaster. Accept the fact the world is unfair and monetize skills differently.

I do not grow fruits or vegetables. My mother-in-law grows them. Potatoes and carrots teach what you do not see matters. Pass on the glitz, glamour, volatility, and the unpredictable in your life.

The result of the garden is the choices you make. People can be flowers in your garden or weeds. Pluck the weeds to let everything grow.

You need a bunch of garden tools. Axes, carts, cords, fork, footwear, hoes, rake, spades, shovel, trellis are some of the tools to be efficient. Education along with practical sense, humility, gentleness, kindness, patience, unconditional love, and emotional intelligence goes a long way in being successful in real life and in the workplace.

We can never be experts in every field. Ask for advice read books. Learn from other people’s mistakes. Go ahead and blossom where you are planted.

These are some of the life lessons I have learned from gardening.

The post Life Lessons From Gardening appeared first on Four Columns of a Balanced Life.

Kylie is a personal trainer, fitness nutritionist specialist, and mother. She is a firm believer in women empowering themselves and to practice intentional living. This intentional living is a blessing that gives you the power to nourish your body and soul and to thrive with self-love, self-worth, and confidence. It will make you radiant in every area of life.

Kylie, tell me something unique and different about you?

I love journaling! I once heard someone say, “Wisdom lies in the questions, not the answers.” It is through journaling that I truly understood how powerful questions are. The prompts in journals always set me off into deep thoughts and reflections, uncovering so many insights and clarity. Journaling has expanded my views and guided me to give thoughts on critical issues and aspects of life that I normally wouldn’t have given much attention to. So, I am constantly on a lookout for good journals!

I love the word empowering and intentional living. Talk to me about how you use it in your practice?

To bring health and nutrition effortlessly into your life, it’s crucial that we look at your life in its entirety rather than just solely nutrition. You are a real person with a career to excel in, family to raise, and passions to pursue. Your life doesn’t revolve just around nutrition. It’s not realistic to focus only on nutrition and neglect other aspects of your life. Merging intentional living with nutrition will allow these two components to sync and flow seamlessly; rather than trying to fit things in haphazardly. Intentional living is integrated through journaling components in the Nutrition Blueprint that my clients will be crafting.

Talking about empowerment, there are many ways to empower oneself. There are also many ways people give up their power unknowingly. In the case of nutrition, some of us change and compromise our lifestyle to adhere to meal plans or diets. We are giving up our rights to live life the way we desire and often end up feeling miserable. Education is one way of empowering yourself to take your power back but there’s a catch.

Knowledge is important but the ability to apply this knowledge safely, effectively and consistently is critical. True empowerment through education is achieved when you combine knowledge with skillsets to implement them. Information alone seldom leads to results. You can buy as many meal plans, fitness plans or courses as you like. If you don’t work on them consistently or if you don’t apply them appropriately, nothing will work.

It’s not my practice to give my clients a meal plan or diet and ask them to “Follow this and don’t deviate.” I equip my clients with essential nutrition knowledge, so they know the reason why they are doing something. They will know the purpose of every step and action plan. It will never be a case of “doing it for the sake of doing” without understanding. I also develop their skillsets to implement nutrition principles so that nutrition flow into their life and is sustainable. These skillsets will also work for other aspects of their life, be it picking up a new hobby or a new habit. Combining knowledge, skills, and clarity, my clients will truly be empowered. They can confidently make adjustments and be flexible about how they integrate nutrition principles into their life.

What kind of a coach are you? I like that you say if someone is looking for a quick fix then you are not the right fit.

I’m a firm believer that it’s not what you do that matters, it’s whether you can do it consistently. No matter how small the action is, if you can do it consistently, you will see results. Most importantly, it will last. Never undermine the power of small, consistent actions. Quick fixes may give you great results, but if it’s not a lifestyle that you can keep up in the long run, the results won’t last. You will go back to where you began and start over again and again. It becomes a vicious cycle that repeats indefinitely. You will be deflated and feel like a total failure even when it’s not exactly your fault. It’s just a fact that quick fixes are not meant to yield long-term sustainable results.

I know life is busy and can be messy, which may be the reason why quick fixes seem so attractive. No matter which stage you are in your health journey, I will meet you where you are. Together we will work with your lifestyle, your schedule, your level of ability, your resources, your environment, your preferences, etc. It’s about integrating things in a harmonious manner rather than forcing nutrition into their life.

Walk me through your struggles with motherhood, what changed and how are you a different person?

I have had several health issues that I needed to deal with postpartum. Juggling motherhood and health issues were tough. I constantly felt guilty when I needed to take some time off for myself. I also felt like a failure when I couldn’t manage the daily responsibilities of taking care of a newborn, housework, etc. I crumbled under the stress. I knew I had to work through those struggles but there was no clear solution.

On a random day when I was observing my child fumbling with her toys and trying to figure out how the toy works, I had a sudden realization. I felt so much joy seeing her explore. Even when she made a mistake, I would still cheer her on. We are so forgiving towards babies who are learning and yet we are so harsh on ourselves when falling short on our own expectations and mistakes. That moment, I knew how I can work things out. That is to act from a place of love.

I stopped picking on my shortcomings. I reminded myself that I am still learning as a first-time mother and patient. I focused on my strengths and what I can do best for my child and my health. I cheered myself on, just like how I cheered my child on. With this approach, my blind spots slowly surfaced. It’s like I’m learning about myself all over again. I’ve re-learned so many values and mind-sets together with my child.

Since then, I see myself as a student of life, always learning and growing. Challenges are lessons that life uses to nurture and teach us. It’s ok to stumble and fall, just like a baby falls while learning to walk. It’s also important to have some form of a self-care routine to help you rest and rejuvenate. It’s only when you are in a great space mentally and physically will you be able to give your 100%. It’s true to say, “You can’t pour from an empty cup.”

We are living fast lives and never slowing down at the expense of our health and nutrition. Give me a more realistic way as to how we can approach this?

In this hectic world, we are constantly multitasking and even operating on auto-pilot mode. It’s no wonder so many of us are burned-out and stopped noticing the little things in life. It may even sound daunting to allocate time for health and nutrition.

Truth is, we don’t need big and extreme actions to improve our health and nutrition.

Remember we discussed small consistent actions earlier on? Here’s how you can approach it:

1. Decide on an area you would like to improve on or a goal you would like to achieve.
2. List down actions that you think will help you in reaching that goal.
3. Pick one action you are confident in implementing successfully.
4. Ask yourself if the action is small enough to be acted on consistently on a daily basis.
   1. If yes, decide how exactly you are going to do it and then do it!
   2. If no, think about how you can break that action down into smaller steps that can be acted on consistently every day.
5. Once you feel comfortable and are able to act on this action consistently, you can repeat the process to select another action.

The key is to make that step small, easy and quick to do. It may be as simple as drinking one extra glass of water every day or doing a 5 minutes’ stretch every morning. As long as you can do it consistently, you are doing great! You can download the cheat sheet here for quick reference.

If I hire you as a coach, can I go to Mcdonalds, have a coke, and eat ice cream?

Yes, you can! In fact, McDonald’s’ is my favorite fast-food chain. I love their Fillet-O-Fish burger, French fries, and Hot Fudge Sundae! Adhering to any particular diet or cutting out any food category is not necessary unless it is due to a medical condition or required by your medical doctor. There’s no “bad” or “good” food. It’s how we eat and how much we eat that matters. In excessive quantity, even beneficial nutrients like Vitamin A can become toxic.

Talk to me about the city you live in. I want to know the food scene and the amazing restaurants and why should we visit?

I’m from the sunny island of Singapore! It’s summer all year round over here. If you love the sun and beach, our island is the perfect travel destination.

Food Centres are where the locals usually go for our daily meals. There’s a wide range of tasty food selection, all at affordable prices. The best part is you can enjoy Michelin Starred food at the Food Centres without breaking the bank! Tian Tian Hainanese Chicken Rice is possibly the most famous chicken rice in Singapore. Its flagship stall is at Maxwell Food Centre. American celebrity chef Anthony Bourdain once commented that the rice from Tian Tian is exceptionally fragrant, flavorsome, and is delicious on its own. There was an exciting “Hawker Heroes Challenge” in 2013 which Gordon Ramsay took part in and lost out to Tian Tian. So be sure to try Tian Tian Hainanese Chicken Rice when you visit Singapore!

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It is time to take a vacation. You want to go to an all-inclusive resort. I have been to 10 all-inclusive resorts, taken a couple of cruises in the Caribbean and Central America. I have been to 30 countries and lived in four different countries.  I have traveled on business and stayed in some of the best hotels in Europe, the US, and Dubai. I love food, people, and culture and have an undergrad in hotel management from Switzerland. This is a practical guide on how to enjoy your vacation at an all-inclusive resort. Trust me if you follow these tricks your experience will be better at an all-inclusive.

Set a budget 

An all-inclusive can cost $ 600 a week all the way to $ 6,000 a week. Start saving a year in advance. You do not want to go on vacation stressing about how you will pay the bills. It is wise to include a taxi back and forth to the airport from your home or parking, tips and excursions. I recommend going during the low season. Avoid March break, Christmas, and New Year. Also, sometimes it is cheaper to fly during the week than at the weekend.

Choose an all-inclusive resort that meets your needs

If you are going as a family, choose a family resort. If you want peace, quiet, and romance then go to an adult resort. If you want restaurants, a marina, discos, and clubs then choose one that is in the downtown area. Remember if your resort is next to the airport, get used to planes taking off and landing and the noise. If you have mobility issues then choose a resort that has elevators and not constructed on a mountain.

Know what is included in an all-inclusive

It is important to know what is included. Make sure that baggage, transport from the airport to the hotel, tips, room service, mini bar, Wi-Fi and other services are included. Premium drinks, excursions, taxis, spa services, laundry, and long-distance phone calls are not included.

Eat yogurt

Two weeks before you head on your vacation, start eating yogurt. Yogurt increases the good bacteria in your intestines and will fight the bacteria that can lead to diarrhea at an all-inclusive.

Check flight times

If you are going for a week and you have an evening flight. You will get to the resort late in the evening or the night and you lose a whole day. I recommend taking an early morning flight. This way you are on the beach by noon.

Check the distance from the airport

I personally prefer a morning flight and a resort within a hrs distance from the airport. If you take a 6.30 am flights you arrive around 10 am. Once you pass customs, you can be at the resort latest by noon.

Sunscreen, tanning and mosquito spray

Make sure you carry the appropriate sunscreen, tanning, and mosquito spray with you. These are very expensive at the resort.

Sunglasses and a hat

If you do not want to get a headache and avoid getting sunburned then bring a pair of sunglasses and a hat.

Research the resort

Look at the map of the resort. This will give you an idea of where your room is located and how close you are to the beach, restaurant, pool, bars, amenities, and activities. On Google Maps find out the attractions, shopping centers, and nearby towns if you want to leave the resort. Also, look into public transportation and hospitals nearby.

Know the weather conditions

Look at the weather channel and it will give you one week and two weeks forecast. It is vital to know the weather, temperature, climate and any other conditions that will impact your vacation. Do not go during hurricane season.

Book your vacation

Now that you have money saved up and done your research book your vacation. Make sure you have your passport and visa if necessary.

Check with your family doctor

Call your doctor and see if you need to take any vaccinations for the country you are visiting. Carry Imodium, Pepto-Bismol and an after bite with you. All three are over the counter medications.

Exchange money

If you are in Canada and heading to Mexico, ask your local bank for Pesos. You will get the best rate. At your hotel, you will get 10% less.

Get to the airport

I recommend taking a taxi or limousine. The parking at the airport is expensive. If you stay at a hotel, make sure the buses come regularly. In a snowstorm, you can be stuck for a couple of hours.

At the airports

Enjoy your flight. As you land at the airport and pass customs walk straight through the timeshare sharks and head outside. Your representative will meet you there and take you straight to the air-conditioned bus and even offer you a beer.

Put all valuables in the safe

You are now at the resort and in the room. Unpack and put everything in place. Before you head to the pool or beach, put your passport, jewelry, cash and any other valuables in the safe.

Traveling with children

Find out about the kids’ club, the age limit, hours of operation, activities and tell them about any allergies. Also, ask if daycare is available after the kids’ club closes.

Take a tour

Walk around the resort. See the distance between your room and all the amenities.

Clothes

Dress appropriately for the pool, beach, lobby, restaurants, and clubs. The beach club might allow you to eat in your bikini. It is definitely a big no in the restaurant.

Restaurants

The resort will have at least 4 to 6 restaurants and about 6 to 10 bars. Ask the concierge about the types of restaurants, the names, what time they open and close and if reservations are required. Also, find out if they cater to any allergies.

Bring your own mug, insulated cup or flask

The drinks outside the fine dining restaurants will always be served in throwaway or plastic cups. If you prefer to drink coffee or your cocktail in your own cup or glass then bring it along.

Meet your representative

Your tour representative would want to meet you the next day. I strongly recommend that you see him/her. They are locals and will tell you everything about the resort and the tours. They can also help you in case of emergencies. The representative will also give you a return voucher which you give to the taxi or bus that will pick you to take you back to the airport.

Take it easy the first day

This is very important. I have seen many people get sick. It is not the fault of the resort. Remember you are in a new country. Brush your teeth with bottled water. On the first day, do not expose yourself to more than one hour of the sun. If you spend 8 hrs in the sun, have 8 Coronas, a couple of Mojitos and then a couple of drinks after you have overstuffed yourself with food. Guess what? You have shocked your body. The shock will suppress your immune system. You will get sick. Also, if you step outside the resort, drink only bottled water and eat at a well-established restaurant. Do not eat from any road hawker.

Do not lose your room key, wrist band or towels

Keep your room key with you always. If you lose your keys, you have to go back to reception, stand in line, explain the situation, answer any questions and then security might escort you back to the room. Do not lose the room keys. You will get a card for a towel. Do not lose this card. You will have to pay at least $20 per towel. You will get a wrist band during your stay at the resort. Do not lose it or cut it until you leave the resort.

Get in the mood

You are now finally here. Relax, take it easy and do that embraces this pace and flow. Be grateful and enjoy.

Forget the Wi-Fi and the internet

Wi-Fi has been around a short time. The internet has been around for the last quarter-century. Cell phones do not enhance your vacation. Take pictures for sure. But do not get worked up if the Wi-Fi strength is not strong or the internet is down. You do not have to check your social media feed every hour or your emails. Forget about checking with the office. Focus on yourself and your friends and family.

Do not schedule every minute

Do not bring your day timer and plan every minute of your vacation. It will ruin it for you and your family. Go with the flow and enjoy talking to the other guests and employees.

Food

After I have visited an all-inclusive and read the reviews, I wonder if we were at the same resort. I am going to spend some more time here. Every resort I have visited, I have checked the kitchen. They are run by professional chefs with professional standards on safety, hygiene, and cleanliness.

I am going to lay down a couple of ground rules. If you are leaving from Canada, the UK or the US, the bacteria and microbes are different in the meat, fish, poultry, and vegetables. If you eat a steak rare or a salmon at medium, you should always eat your meat and fish well done. The bacteria are killed and chances of you getting sick are slim.

Before you enter the restaurant, use hand sanitizer. Drink bottled water only. Find out what oil is used. If you have eaten food cooked with sunflower oil and you eat everything cooked in coconut oil, your body is not used to it.

Most of the buffets have chefs making tacos, crepes, omelets, pasta, fish, steaks and tacos. Eat fresh off the grill.

Try different a la carte restaurants. Try various buffet restaurants. Try various local dishes.

Take it easy with the alcohol in the restaurants.

Activities

An all-inclusive will have activities from 9 am to 2 am. A family resort will have a playground, games room, mini-golf, and a waterpark. The adult resorts will focus on dance lessons, massage, tasting wine and everything romantic. In general, expect aerobics and stretching in the pool, games, volleyball, soccer, yoga, Spanish lessons, cooking lessons, guessing the alcohol in a cocktail, ping pong tournament, archery tournament, dart tournament, bingo, history questions to be some of the activities. My personal favorites are volleyball in the pool and ping pong.

On the beach snorkeling, kayaking, paddleboarding, sailing, windsurfing, parasailing, and gliding are some of the activities. Try them all.

Do not expect everything to be like home

I would strongly recommend learning a few words in Spanish and French. Always have Google translate with you. Embrace the new culture, food, and entertainment. Do not freak out if you see a lizard, fly, dragonfly or mosquito in your room.

Go outside the resort

One of the things I strongly recommend is taking an authentic tour to see historical sites, villages or a small town. It will open your mind and hearts as to how other people live. Go visit a local bakery, school, local market and you will notice things are done differently. Invest in sustainable, ethical tourism.

Ask questions

Talk to a concierge or someone at reception if you have a question. They are more than willing to help you.

Do not compare resorts

When you go on a tour or for a walk on the beach, you will meet fellow Canadian, American and from British tourists. Never compare your resort to the other. Always remember what you paid for your vacation.

On a rainy day

The first thing to do is not to freak out. Sleep in. Go to the spa. Exercise at the gym. Go shopping. Take a tour of the city. Spend the day at the sports bar. Watch soccer, play some pool or cards. This is your day. Do not let any rain spoil your day.

Tips

In the Caribbean, Mexico, and Central America, the staff depends on tips. This is my recommendation. For one week at an all-inclusive, a couple or a family of 3 should budget $200.

The driver who drives you to the resort and back to the airport: $5

Bag attendant: $2 per bag

Housekeeper: $15 a week

Minibar service: $2

Buffet waiter: $5

A la carte waiter: $10

Buffet chef: $5

Bartender: $2

Concierge: $5

One or two members of entertainment: $15

Tour guide: $10

Tip your bartender, waiter at the buffet and the omelet chef the first day and miracles will happen.

Finally, enjoy your vacation. Something will always go wrong. The staff at the resort are humans. They work long hours in extreme heat and on their feet. Treat them with love and respect and you will be surprised.

Photo Credits: Ana Acosta Sharon McCutcheon Karly Gomez Leio McLaren Belinda Fewings yue su Chelsea Gates STIL  Gary Tou twinsfisch David Boca Michelle Spollen

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Julia is the Pastry Chef at Eden at the Rimrock Resort in Banff Alberta Canada, 5 Diamond BCAA rating, one of three 5 diamond restaurants in Canada. She grew up in Victoria, British Columbia, and started cooking at 19 years old. She did a 4-year apprenticeship while completing her Culinary Certification at the Hotel Grand Pacific in Victoria’s downtown core.  She has lived in 3 different provinces and worked in luxury hotels across Canada, as well as training under a Michelin star pastry chef in Ontario.  When not in the kitchen, you can find her at the CrossFit gym, or at home working on whatever project that she is momentarily obsessed with. At the moment she is taking some online courses in food journalism and Adobe Photoshop to build her skills and improve a baking blog she started last year.  To honor all the employees who have lost their jobs in the hospitality sector due to COVID, I want to highlight some of these talented people.

Julia welcome, what made you decide to become a pastry chef?

I started my career as a cook. I spent 5 years working my way up through the ranks of the restaurant – prep cook, garde mangier, entremetier, and saucier. I finished my culinary red seal and did a few competitions – Chaine de Rotisseurs and Hawksworth Young Chefs scholarship. I decided to leave the line and switch to pastry because I liked the creativity it offered. Generally, a pastry chef gets to create their own menus, whereas line cooks and sous chefs do not. It is also a totally different skill set in regards to technique and that was something I wanted to learn. 

As a pastry chef, where do you get your inspiration from when making desserts?

I get a lot of my ideas from memories – things I would make with my family as a kid, a dessert a person I know loves, or a place I have been and I try to recreate that memory with flavors. I made one dessert entirely out of corn when I was in Ontario to reflect the farmland that was near the restaurant. Another example is a chestnut mont blanc with gingerbread ice cream because we always play “the Christmas song” while making gingerbread cookies as children. I also get ideas for recipes and presentations from the previous chefs I have worked with and books like “The Elements of Dessert” and “So good magazine”. And there is always Instagram. Instagram is a stellar tool to get some ideas going. 

Name me some of your favorite ingredients you like to work with as a pastry chef?

At the moment my favorite ingredient to work with is Ruby Chocolate – It is quite unique as it is a newly discovered chocolate that is naturally pink with a light, fruity flavor profile. It is relatively new to the Canadian market and I am quite excited about this new type of chocolate to play with. 

Walk me through a day in the pastry kitchen?

The first thing I do is get bread going. I pull any dough made the previous day and let it rise for service. I feed the sourdough culture and make the starter for our sough dough and multigrain bread that needs a 24 hr fermentation period. Then I make raisin bread that will rise for at least 8 hours before continuing the fermentation in the fridge overnight. After that, the sourdough and whole wheat doughs are kneaded from the previous days’ starter for the next day’s service. 

Next, I check our take-home gifts – a hand-made Twix bar made with shortbread & salted caramel and enrobed in chocolate. I usually make 60 – 120 bars at a time depending on business levels. 

After that, I start topping up our desserts and make any components that will be needed before assembly. This includes a hazelnut cake, praline caramel and hazelnut mousse for the hazelnut entremets, lemon fluid gel and honey parfait, sweet pastry, cheesecake, mirror glaze all need to be made before assembly. I make ice cream and sorbet a day in advance as it needs to freeze solid before being put through the paco jet. 

Next is petite fours – we serve each guest 3 petite fours at the end of their meal and I like to have a rotating, seasonal menu for this that changes often. Sometimes I make hand-painted bonbons, a variety of pat de fruit, fudge in rotating flavors, toffee, and other confections. We also serve a selection of coffee service items that I rotate as well. Gingerbread and mincemeat tarts for Christmas, ruby chocolate dipped shortbread, Financier, and other treats. 

Lastly, I top up the garnishes for each dessert as these take the least amount of time. Poached fruit, fluid gels, tempered chocolate work, creams, and crumbs. 

On days that I have a bit of extra time, I sort out and test ideas for upcoming menus. 

In short, pastry takes a lot of planning. Start with the jobs that take the most time, like bread, then anything with a multi-step process. Next are items that need time to set overnight before being processed or cut, and lastly, jobs that are quick. 

Help me understand how the mentality is changing toward women in the kitchen?

Honestly, it really depends on who you’re working with and how you decide to present yourself. I believe it is both parties’ responsibility to influence change. I find with the younger generation of chefs, there is equal opportunity for men and women, hard work is rewarded and promotions are given to those putting in effort regardless of gender. But in saying that I have also worked with some older chefs that refuse to put a woman on the hotline, touch meat or move out of a commis position. There was one chef that called me “sweetheart” instead of learning my name, but even then, I still had every opportunity to advance if I worked hard. I think some of the certain behavior is used to test people, see what they are made of. The boys get yelled at, and the girls are underestimated. Kitchens are high-stress environments and if you can’t take being treated poorly sometimes it probably isn’t for you, and that goes for both men and women.  At the end of the day, the kitchen needs hands, and nobody cares what gender those hands are attached to. 

Talk to me about what women empowerment means to you?

Empowerment is allowing yourself and others to pursue what is meaningful for personal success.

To empower another person is to encourage them to try new things, make mistakes, learn something and celebrate their success. It is a process of trying, failing, refining, and trying again. 

What are your future goals?

This is a tough one, there are a lot of things I would like to do. For now, I want to continue building my skills as a pastry chef, as well as working on my food writing and photography skills through Instagram and blogging. I would love to work abroad, and maybe write a book down the road.  

How do you cope with the long hours in the kitchen?

There was one job I worked at last year, it was a brand new hotel opening with a full-service restaurant. That was probably the hardest job I have had when it came to long hours. In my first few weeks, I worked from 9 am to 11 or 12 pm for 13 days straight. When things settled down we all continued to work 12 hour days 5 days a week. I learned a lot about myself and others, and we really bonded as a team. A good team definitely makes the long days easier. Right now I am at a new restaurant and the hours are much better, still long days here and there but not every day. I think the most important thing for me when it comes to dealing with long stretches is making time for myself. I do my best to stick to a weekly schedule of going to CrossFit a few days a week before work as well as having a project or two on the side so I feel like I still have a life, and that I am working towards my personal goals as well. Over time, a person gets used to the long days in some respect. There is a flow to the season; work hard in the summer and chill in the winter. 

Can you also talk about something challenging you have been through and how you dealt with it?

I think my biggest challenge was dealing with my own lack of self-confidence and the depression that went with it. It controlled my life for quite a few years and stopped me from doing what I wanted and experiencing life in a happy way. At that time my life was just working (5 am shifts) coming home in the afternoon and sleeping, I basically did nothing with my life outside of work for like, 3 or 4 years. Its probably going to sound silly, but I started watching youtube videos with themes around living your best life, and Jordan Petersons 12 rules for life and started applying those principles to mine, one at a time. Eventually, I started setting goals and actually accomplishing them and over time it has completely changed my views. 

If you had a choice to get rid of a few ingredients in the pastry kitchen what would those be and why?

As a pastry chef, I make everything from scratch, so each ingredient serves a purpose in a recipe and to simply omit one would yield a different product. The trend these days leans to vegan and gluten-free baking, and if thoughtful swaps are made to replace eggs, butter, and flour, a product can be made, but it will never be the same as the original. Baking is a series of formulas and each ingredient is there for a reason because someone has tested it and found that this recipe was the best way to make it. 

If I had to get rid of something, it would probably be convenience products like fake flavored syrups. It is easy enough to make your own infusions. 

Any special music you listen to you while working?

I don’t usually listen to music when I am working – sometimes I’ll listen to chill step, electronic music and sometimes I listen to podcasts. 

Some Rapid Fire Questions:

Favorite food – Any type of fresh seafood – oysters, scallops, salmon, and sushi. Sushi is the best. 

Favorite drink – A latte from discovery coffee.

Favorite dessert – Cheesecake, but I think most people love cheesecake. 

Tequila in dessert – I’m not really a tequila person, If I use alcohol in desserts I usually go for rum or Grand Marnier.  

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Janak Bhawnani, Vice President of Operations at Easton Group of Hotels talks about the hotel business and what to look for when you eat in a restaurant.

Janak, whenever I ask you about the hotel business, you tell me you are in the business of hotels not in the hotel business please explain?

At hotel school, it was all about being the maître d’maison, giving service, treating guests with care. It was never driven by the bottom line, but about guest satisfaction first and money second.   In the past, hotels were owned by the brands or by families that were proud to own the assets and they passed on the know-how and reputation from one generation to another.

Today, we have schools teaching students the “business” of hotels earning them the BBA & MBA designations.  It is all driven by the institutionalization of our trade. More and more REITs and pension funds are buying up the assets and are keeping them for a shorter period of time only to extract value and then sell to the next highest bidder.  The Joie the Vivre, maitre d’maison concept is less existent as it is all driven by the bottom line.

At your hotel you run a big food and beverage department, how important is food to your business?

Food is a very important component of our business at my current hotel. We are a big box; convention hotel and the food is about 30% of our overall revenues.  With people becoming world travelers, it is important that we cater to varying palates, hence our offering has to be geared seasonally to inspire our guests to dine with us consistently and use our catering facilities regularly.

As you enter your fourth decade in hospitality how has food changed?

Food is no longer just for eating and surviving.  It is now an experience! Chefs today are getting younger and more experimental.  We have a huge number of restaurants that serve “inspired”, “fusion” or “trendy” cuisine from around the globe. With human movement around the world increasing, so has the dynamism in the culinary world.  Gen X and the millenniums are so well-traveled and well versed with food and are internet savvy that they can make or break a restaurant’s reputation.

When you design a menu and source food do you keep local purveyors in mind?

Absolutely! We think global but also use most local purveyors. This is to keep the local economy strong. It also helps with consistency & freshness.  Examples: – tomatoes from Leamington, meat from Bruce County, foods and fruits from Foodland Ontario.

Fads come and go in food, what is something that will always be consistent?

I strongly believe that good quality fresh comfort food will always be in demand. In this part of the world, steak, salad, Chinese food, pizzas, and pasta will always remain in demand.

As a GM what do you eat daily to stay healthy and have the energy to work the long hours?

I eat a small breakfast of coffee and whole-wheat toast, a cup of soup and salad or a sandwich for lunch and an early dinner freshly prepared by my wife keeps me going for a 12-14-hour day.

You have bought and sold a few restaurants, what are the advantage of a franchise rather than starting on your own?

A franchise has a higher success rate as it is a proven system. They train you about the product, marketing, how to deal with staff, other aspects of their daily activities and give ongoing support to the business for success.

Franchises bring brand awareness with their names from day one. The customer knows what they are getting which will help increase sales. By buying a franchise, you are actually buying a turnkey business that is ready and waiting for you to start. Negatives are:  Fees for buying the franchise and ongoing fees that you need to pay to a franchiser. The entrance fees are usually very high and there are fixed costs every month/year for using the brand name. Also, you have no freedom to change the product line, the decoration of the store or anything else in a franchise system. It is very restrictive and you need to follow certain rules in order to protect your franchise license.

To start one’s own, you need innovation and creativity. Do it if you are a highly creative person full of different ideas and you want to make these ideas a reality. This will allow you professional freedom and growth. When you have your own business, you can work anytime you want. Also, depending on your business, you can work anywhere you want. You don’t need to report to other people.

Be careful of a higher failure rate, unfortunately, startups have a higher failure rate compared to franchise businesses. One in four fails within their first year, half of the remaining fail within five years and approximately 30 percent of the remaining in the last ten years. Therefore, it is very risky to launch a startup.

How you find balance with your job and your family?

Over the years I have learned that both have to be in harmony to be successful. I as a rule do not talk about work with family and family at work. This helps me focus and make sure that I give 100% to each. Also, I use my outlook calendar to its fullest as I schedule my days and try not to change so that I do not miss any milestones in both.

One of my readers wants to know what to look for in a restaurant when they go out to eat?

When trying new restaurants look for harmony; in the décor, ambiance, service, food quality, presentation and of course imagination of the chef. Did it deliver what it promised!

Photo Credits: Kristian Angelo Nick Fewings Elle Hughes bantersnaps Monika Grabkowska Eugene Stephanie McCabe Alessandro Cavestro

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Muskan Khanna is the embodiment of the 21^st century.  She is fearless, thinks outside the box, makes the rules, a game-changer who has broken the glass ceiling and aims for the sky. She gets it. To grow your footprint in a global environment, you have to have a unique value proposition, have a competitive advantage, be green, use sustainable farming methods, use corporate social responsibility and invest in the local community. She empowers women by only hiring them. Is it any wonder that her first interview is one of the most liked on my blog. She is not your quintessential sommelier. I give you Muskan Khanna.

Muskan, Four Columns welcomes you back. Your first interview was one of the most read and liked posts. As a result, let’s talk about tea again. Tell me about the health benefits of tea?

Wow! I did not expect that. There are quite a few health benefits, but in my mind, these are probably the top 5:

Tea contains antioxidants, which help keep us young, skin looking better, and even protects us from the damage of pollution.

Tea has less caffeine than coffee, almost up to 50% less! And we all know the negative effects of caffeine.

Tea helps boost the immune system.

Tea also helps soothe the digestive system – so it’s a good thing to have after a heavy meal.

And lastly, for you weight-conscious people out there, tea is calorie-free!

Congrats on being innovative, sustainable, being corporate socially responsible, and investing in women. You have just released some new brands like White, Oolong, Green, Black and Roasted Green. What are the similarities, differences, and uniqueness of these teas?

These teas are unique in their own way, the process of each type of tea is different, different machines using different temperatures all tell these teas apart from one another.

The similarity between ALL the teas produced here at the studio is the raw material – one leaf and a bud.

Muskan, I have been drinking tea all my life. I am your typical heat the water, dip an orange Tetley tea bag, brown sugar, milk, and cardamom kind of guy. Teach me some innovative ways to expand my horizons of tea and how does tea help us in our moods and different settings?

Gosh! What you’ve been drinking sounds very little like tea to me Jerry.

The best way to drink any tea be it white, green, oolong, or black is to brew it in hot water by itself – that’s how I drink it anyway.

Teas such as Nilgiri Platinum Needles and Nilgiri Baimudan contain the most amount of caffeine, so this is a good wake-up tea to have, whereas teas like our Nilgiri bamboo and Nilgiri Kukicha has the least amount of caffeine, so these are good bedtime tea recommendations.

Does the tea come in bags or separately and what is the difference?

Our teas are sold in 250gm loose leaf pouches. No tea bags for now.

Help me understand how tea is grown and the whole process from seeds to the time they are harvested?

There are two ways of growing a tea bush, you could either plant the seeds (a much longer process) or you could plant saplings, which have been taken from existing bushes.  Once planted the bushes take approx 5-6 years to grow and are ready for plucking on a regular basis.

The Camellia Sinensis plant is actually a full-grown tree, so one has to make sure it remains at table height so it easy to pluck. The bushes are also cropped in such a way that they are flat, which allows more buds to shoot up.

For teas like ours, which uses very high-quality leaf, the plucker has to go back to the bush every 7-9 days and pluck off the one leaf and a bud and then wait another 7-9 days for the buds to start shooting up again.

Once these are harvested, they’re brought into our factory in small bamboo baskets so as not to damage the leaf.

Talk to me about the caffeine content in tea and do you have decaffeinated tea?

As I mention before tea does contain caffeine but much less than coffee, and every tea has different levels of caffeine. For example, white and green tea contain 1/3 of the caffeine as compared to coffee, and oolong and black have less than ½ of the caffeine content as coffee.

It might also interest you to know caffeine is a natural component in Camellia Sinensis, so all teas will have caffeine.

The longer a tea is brewed for, the more caffeine it loses.

And caffeine from tea is thought to absorb in the body more slowly.

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A healthy lifestyle is vital for us and allows us to deal with the daily vicissitudes of life. A healthy lifestyle consists of exercising regularly, not eating junk and processed food or drinking too much pop, sleeping well, and making ethical decisions in your life.

Remember Rome was not built in one day. I would recommend you do the same with yourself. Take it easy, make small changes, enjoy the wins, be pliant, and find support with any issues you are facing. You can do this.

I ask Mallory Aldred why we should have a healthy diet.

Mallory Aldred is a Registered Holistic Nutritionist who provides an individually tailored, non-diet approach to whole-body wellness where she offers a variety of programs centered around real-time education, teamwork, and accountability. She gives some reasons for having a healthy diet.

Mallory, tell me a little about you?

Sure, I would love to! I am a “30-something” professional currently living in Toronto, ON. I have a Scottish fold munchkin cat named Peanut and I lead a very active lifestyle. I place a strong value on family, friends, and self-care. After a very long break from athletics (previous NCAA softball player at Canisius College), I have recently jumped back into challenging myself physically via sprint triathlons and distance cycling. 

What made you choose to become a Nutritionist and tell me the reason for having a healthy diet?

About 13 years ago, I was 50 lbs heavier than I am now. Because of the excess weight, I experienced low energy, poor sleep, a lack of self-confidence and I had a terrible immune system. One day I became fed up and decided it was time to make some healthy changes. As I gradually lost the weight (without a crash diet), my entire life changed for the better. It was at that time I knew I needed to share the gift of healthy, nutritious eating with others. I enrolled at the Canadian School of Natural Nutrition and received my designation in 2010.

How important is healthy food in our daily lives?

What we eat determines how we look but, more importantly, how we feel. If you want to accomplish more and feel fabulous doing it, incorporating healthy food into your daily routine is crucial. I strongly believe that if you eat nutritious foods most of the time, you are naturally more optimistic, and your obstacles become challenges you can meet.

Do I have to eat like an Olympic athlete daily?

If you’re an Olympic athlete, then absolutely, but most of us are not. The biggest mental flaw most have with nutrition is thinking it has to be an all or nothing approach. Over the years, I’ve found with myself and my clients, it’s the smallest changes that go the longest distance with health.

Give me a few examples of foods that are not good for our health?

There are a lot of different theories out there, however, personally, my body does not react well to simple carbohydrates (white flour products and sugar), trans/saturated fats, or most dairy products. Generally speaking, the fewer ingredients listed on the nutrition label, the better!

Give me a few examples of foods that are tasty and good for our health?

Some of my favorites are roasted root vegetables (sweet potato, parsnips, squashes), seafood (shrimp, lobster, scallops), dark chocolate, & a banana spread with natural nut butter (peanut, cashew, almond). 

Can we indulge once a week? 

In my opinion, absolutely! I do not believe in diets or unrealistic restrictions. Food should be viewed as fuel to operate rather than a reward or punishment.

Define a balanced diet?

It is my belief that a balanced diet incorporates lean protein, monounsaturated and polyunsaturated fats, 100% whole grains, fruits and vegetables. It is also important to hydrate with water and herbal teas.

How has life changed for you as you are pursuing your passions?

When I am sharing the gift of nutrition, I never feel like it’s “work”. I’ve formed many meaningful relationships pursuing my passion and it’s a true pleasure to watch my clients take back control of their health and happiness.

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