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eM A G A Z I N E

teagal WINTER ISSUE 11

ESSENTIAL
OIL BLENDS
A ritual to create an
authentic, self-exploring
habit

YOUR VIBE
ATTRACTS
YOUR TRIBE
Having a forward-
looking approach

WINTER
ESSENTIALS
What to keep with
you during the cold
season?
WINTER
HEALTHY
WINTER RECIPES
Find a recipe that
HABITS becomes a part of your
Keeping us hearty routine
and whole

RITUALS | HABITS | ROUTINES

NO. 1 1 $4 .99

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RITUALS | HABITS | ROUTINES


EDITOR’S NOTE
Dive into the Winter Issue and feel ready to take
on new challenges with each new habit, routine
and ritual.
PHOTOGRAPHER - WRITER ABIGAIL
I ’ve been mildly obsessed with poetry since the
ninth grade, I’m sure my parents could link it back
father than that, but I distinctively remember the
poem that turned me, the poem that allowed me
to change my perspective on what it means to
be creative, emotional and raw. As I sit here,
writing this editor’s note for the Winter
issue, I can’t seem to remember the name of
the poem. I remember it was a well-known poem
by Robert Frost, and I had to look up the name again,
Nothing Gold Can Stay. However, although I couldn’t put
words to the title, the emotion that it conjured up started
fluttering back before I could say the distinctive line that
comes with it. We studied that poem for months, and when
it was over, I wasn’t ready to let go of that feeling.
Throughout my early adulthood, I began to
collect poetry. Used books, new books, whatever
I could find was put on my bookshelf and
remained there till this day. One snowy
afternoon I opened my Elizabeth
Browning collection and stumbled
across a poem called Patience Taught
by Nature. If you know Browning
poetry, you know that it isn’t the
clearest, there is a lot of speculation,
contemplation and the message we get
the season for love,
safety and the
becoming of
someone
new
out of
each poem is
unique, but that’s what
makes great poetry. I had a chill
from the cold, and I wasn’t quite ready to
give up on autumn just yet, but the time was coming, and I
was beginning to feel the seasonal blue that comes with snow,
ice and darkness.
I drank my hot chocolate and read the poem over and
over again, trying to figure out what lead me to open that
book, to that page on the very day that I felt nature was
against me. It dawned on me that the poem and the cold were
trying to teach me not only patience but the habits that come
with it.
I decided to theme this magazine issue on the very
patience that nature teaches us. Rituals, habits and routines
are all part of working towards ourselves, and that bond
stretches over time. The blanket of snow that envelopes us in
darkness is not the blues but a way to give us time to focus on
ourselves, to teach us patience through these very actions.
 cherry & ginger green tea
Ingredients

WINTER 3 tbsp of loose green tea

5 cups of water
1 tsp of ginger
½ cup fresh or frozen cherries (pitted)

RECIPES Directions

1.
cloth.
Put loose green tea in an infuser or cheese

2. Put water and infuser in a pot and bring to a

boil. Turn heat down to medium-low.
chilli 3. Add cherries and cranberry-walnut cookies
ginger; stir and simmer for 5
Ingredients minutes, remove the green tea Ingredients
and continue to simmer for
another 5 minutes. 1 cup of butter
2 14 oz cans of diced tomatoes 4. Squish cherries until 1 ¼ cups of sugar
1 10 oz can of tomato paste the juice seep into the tea; 1 egg
2 lbs ground beef, turkey, veggie continue to simmer for 5 3 tsp vanilla extract
2 onions, chopped more minutes. 1 tsp almond extract
1 pepper, chopped 5. Remove from heat, 2 ½ cups of white flour
6 mushrooms, chopped strain into a tea pot to ½ tsp baking soda
1 cup corn remove the cherry pieces. ½ tsp baking powder
1 cup of pinto beans Dash of salt
1 cup red kidney beans ½ cup of walnuts, chopped
1 cup black beans ½ cup dried cranberries
1 tbsp sugar ¼ cup white chocolate chips (optional)
1 tbsp chilli powder
2 tsp cumin Directions
2 tsp chilli flakes (adjust for spiciness)
1. Set the oven to 350°F. Cream sugar and
Directions butter.
2. Add egg and extracts, stir until combined.
1. Oil a medium pan, sauté the onions and add 3. Add remaining dry ingredients, but not the
the ground meet. Cook until browned, put in the walnuts and cranberries.
slow cooker. (When using the veggie ground, you 4. When combined, add the walnuts,
can skip this step and add all ingredients in the slow cranberries and optional chips.
cooker). 5. Separate the dough in 1-
2. Add the remaining ingredients to the slow inch balls and place them on a
cooker. baking sheet 2 inches apart.
3. Put on low heat and let it simmer for 5-6 6. Bake for
hours. 11minutes for
until the
cookies
have set.
7.
Enjoy.
 new year,
same goals
PHOTOGRAPHER - LLW PHOTOGRAPHY
WRITER - ABIGAIL

working towards the same societal standards and

D o you
yourself searching for
find
goal.
An objective for the
new year should be
begin to reach within to
find our authentic truth,
passion and resolution.
what goals you plan on
something that inspires When we work
laying out for the new year
you and lights up the towards a goal that we are
and you feel lost about
passion within your soul. A not intrinsically motivated
which ones may suit you?
goal should tie in with your about, we are less likely to
The majority of
self-development and continue the work to
people create New Year’s
growth and allow you to achieve it. However, when
resolutions or goals and
become the best version of we are working towards
within the first month of
yourself possible, without our passion, the timeframe
the new year find
the influence of media or is not what matters, but the
themselves contemplating
societal standards. sense of joy and
whether they made the
Do you want to accomplishment that it can
right choice or just giving
write that novel? Write it. bring.
up. The two main reasons
Do you want to start This year, when
for this are:
that business? Make it asked what my goals will
1. The goal wasn’t the
happen. be, my answer is
right goal for that
individual Do you want to go simple...“New Year, Same
2. The goal is back to school? Go for it. Goals.”
externally motivating, It might take two or
making it about the three years to do, but to
environment rather than continue to work for the
the individual. same goal all year and into
How do you know a goal is another year is motivating
right for you? because you begin to see
It may take a while, the progress that you are
but the biggest clue is that making. When we engage
when the new year comes in a deep goal-setting
around again, you are still mindset, we surpass the
superficial barrier of
 OVERCOMING
the winter
blues
PHOTOGRAPHER - LLW PHOTOGRAPHY
WRITER - ABIGAIL

W inter, although the fallen

blanketed snow can be beautiful, serves as
the time of year where everyone wants to
huddle up and hideaway. During the winter
months, we can begin to feel a blanket of
blues come over us; we are more
emotional; we might feel sad and tired. All
these emotions can bubble down to a lot of
similar reactions to the winter months. It
gets cold, we stay in, we don’t see our
friends or family, and we don’t go out,
whether it’s to eat dinner, to the movies or
just on a crisp walk in the cold air. The lack
of interaction with both nature and other
humans will begin to take a toll
on our mental health, making
the winter

months seem dreary, long, tiring,

and blue. With that in mind, there
are rituals that we can put in place
to find the moments of joy
during the cold months and
allow us to overcome the
flooded winter blues that
seem to entrap us all.
 i am ready the fresh air
to move gives me
s te p 1
Create
songs.
a playlist with all of your favourite perspective
2 Make a thermos full of heartwarming, sweet-s
t
e p
t Put on your favourite workout clothes. tasting tea and pack a bag full of your ep
s favourite sweet treats. 1
3
e p Find an outfit comfortable enough to move inst
st Move your body in the joyous space that you
have created. but warm enough to stay outside.
ep
2
my body is a i am in Find a local nature path and take a long strolls
through the woods and stop for tea breaks tep
3
source of control of
and reflective periods.

calm my inner
Place a soft blanket in the dryer for 15
minutes.
st
e p
1
peace
During those 15 minutes, get your pyjamas Draw a bath with unscented bubbles, a small
on, warm up a bean bag or hot water bag, p 1 scoop of unscented bath salts, 5-10 drops of
place it where your neck will be in your bed. s te Eucalyptus essential oil. Place one or two
Put your diffuser in your bedroom space,s candles around the side of the bath.
t
preferably closer to you and add 3-4 drops of ep
lavender essential oil in a water diffuser and 2
turn it on. Get a short 10 – 15-minute guided Place a bath tray across the tub with a glass
mediation sequence ready. p 2 of wine or tea; put your favourite book on
s te the tray.
Take the blanket out of the dryer, curl into
bed with the bean bag close to your neck,
wrap yourself in the blanket and press play ons Dim the lights enough for an ambiance
t 3
your guided meditation. Follow the ep p feeling, but still light enough to read. Get in
instructions for pure relaxation and find your 3 s te the bathtub and enjoy your sanctuary time.
calm while drifting asleep.
 i write to
love
Prepare a small to a medium glass of wine Write down everything you are
1
p or a beverage that you enjoy. ready to let go of
s te
Write down what your sense of
adventure is.
Start an instrumental, relaxation music
p 2 playlist and light a series of candles Write down what brings you joy.
s te around your writing area.
Write down your desires in life.
Bring your glass of wine to your writing
area, open your journal and focus on one Write down what brings you joy.
p 3 journaling prompt.
s t e

SCARF
Scarves are small and can be
packed easily in a purse or bag.
They can easily change up a look
and also provide comfort and
warmth during the winter months.
They can be taken off or put on
when the cold starts coming in.
BOOKS
Grab your tote bag and fill it with
your favourite books. This time of
year is perfect for cozying up by
the fire and jumping into the world
of words. There is nothing like
stepping out of the blues vibe and
into your favourite plot.
MITTENS
Keep your hands warm with your
favourite mittens. Mittens are easy
to carry and lightweight; they are
essential when you leave the house
on a cold winter day and keep you
comfortable.
TOQUE
A toque or beanie is essential
during the winter months because
it protects you from the cold. They
come in a variety of styles and
colours to choose what best suits
your personality but still keeping
you cozy.
CANDLES
Candles provide the utmost
coziness when the outdoors gives
us a chill that we can’t shake off.
Candles are especially useful in
providing a warming atmosphere
when there is no fireplace in the
home.
BOOTS
If our feet are not comfortable, our
whole bodies are uncomfortable.
Invest in a good pair of boots this
winter, and never worry about
having cold feet again. Good boots
determine whether we can stay in
the cold for five hours versus five
minutes.
WINTER
ESSENTIALS
These essentials help provide us
with the perfect balance between
staying warm and staying
enlightened.
WARM BEVERAGES
It is the time of year for your
favourite warm beverages. Warm
beverages not only help us shake
off a chill from being outside all
day, but they also set our minds at
ease. The warmth that it provides
through the drink allows for our
bodies to relax; therefore, it helps
us to gain perspective, peace and
contentment with our day, no
matter how it went. A warm SLIPPERS
beverage goes perfectly with your
favourite book at the end of a cold Slippers are the utmost, comfiest
day to bring you peace of mind and winter essential yet. Slippers with
provide perspective on your goals solid soles can find use at work, in
the office, or at home. They are
and your growth.
multipurpose and envelope the feet
in their relaxation ritual. Without
the distraction of sore feet from
uncomfortable footwear, we can
get a lot more work done, which
may allow more time for self-care
rituals during the day.
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 HEALTHY
WINTER
HABITS

also change, approaching a more negative

T he days are shorter, the nights are
colder, and our favourite part of the season
mindset. Incorporating healthy habits into
the winter months can help us bring the
motivation back and allow us to enjoy the
“We can believe in
is when we can curl up under a warm
blanket and enjoy our
entertainment. With winter comes new
chosen
season around us.
the impossible when
emotions, reactions and falling into
unhealthy habits. Ultimately, when faced we change our
with a season that brings us less joy, we
tend to refer to the weather, temperature
and accessibility to certain social events,
mindset”
but there is a mental health shift as well. - ABIGAIL
Winter is the time of year where we feel
less motivated; therefore, as our moods
begin to shift, our perspective on life can
Water, Water, Water
Winter is a dry season, and although we
are less inclined to feel thirsty because
we are not losing water with sweat, our
bodies are absorbing less water because
there is less water in our environment.
Common signs that you are not getting
enough water are fatigue, frequent
headaches, bad breath and dizziness.
Water is crucial for our bodies all year
round, even when we don’t feel like
drinking it. Staying hydrated allows us
to have more energy and keeps our body
all-around healthy.
Change up the Routine
From the time the first snowflake falls,
most people jump into their winter
routines, which looks a lot like
hibernating. There is less
communication with friends and family,
less time outside and more food.
Although this behaviour can bring us to
a calm, because we can’t fully immerse
ourselves into a hibernation pattern, due
to work and other social-related events,
we remain in a constant state of fatigue.
It’s time to change that routine. Begin to
incorporate going outside regularly, not
to go to the car or take the bus but mark
a time on the calendar where you can go
for a walk, a snowshoe, skiing, any form
of physical exercise in the outdoors.
Being outdoors at any time of year can
reduce stress and fatigue and increase
mood.
Vitamin D
As the days are shorter and the sun is out
less, we are not getting exposed to as
much Vitamin D as we should be.
Although during the summer months,
the daily recommendation of sun time to
absorb Vitamin D is only a few minutes,
it provides a world of a difference in our
mood levels. This vitamin helps increase
motivation, joy, happiness and all-
around friendliness. As the winter
months, approach and Vitamin D
exposure reduce itself, we aren’t getting
as much as we should, causing a shift in
our emotions, mood, and motivation for
the day. However, just because the sun is
not shining as bright does not mean that
we can get our Vitamin D intake from
other sources during the darker months.
Food like mushrooms, orange juice,
almond milk, eggs, spinach and fish are
just a handful of nutritious foods that
give us our Vitamin D. Incorporating
these foods into your daily diet can help
increase your mood levels.
Green Tea
Drinking tea is a great way to get water
intake during the day, but drinking
green tea will begin a relaxation ritual
in your body. Green tea carries so many
Maintaining Fruits & Vegetables
benefits can keep you feeling motivated
A healthy balance when it comes to and ready to take on the world. Green
nutrition is an essential component when tea regulates blood sugar, lowers
staying active and healthy. Filling our
cholesterol, helps keep skin moisturized
bodies with foods that increase anxiety,
and healthy, especially during those dry
depression, stress, and distraction can
cause exhaustion. However, when we months it aids with digestion and
are strict with what we eat and don’t improves mood. Drinking a cup of
allow for any fun in our diet, we are also green tea a day can activate most of
restricting our bodies and creating a
these benefits and will make the winter
negative relationship with food. It is all
months that much more enjoyable.
about balance, and in the winter months,
a healthy balance with our diet is
essential. Incorporate tons of fruits and
vegetables during the day to give your
body the nutrients it needs to regulate
itself and regulate your emotions.
essential oil
blends for Warmi
winter ng R itual
The bl
en
ritual c d for a warmi
an ng
distract br ing a calm
E ssential oils are a beneficial way to treat pain, anxiety, and stress as well as ion
opening s and allow f
fo
to
or
inspirat r motivation, an
increase motivation, inspiration, and productivity. Although each essential oil can be for
specific purposes, creating blends of essential oil can be a powerful tool when awakening io
our centre. fall thr n, and content
ough. ment to
3 Drop
sP
3 Drop eppermint
sL
2 Drops avender
Eucalyp
tus
Calming
Ritual
Celebrat
The bl ion Ritu
en al
ritual c d for a calmin
an g The bl
meditat help with en
ion ritual c d for a celebra
other re , sleep, yoga, an tio
la an and aw bring joy, happ n
can brin xation activiti d ak
g es moveme en the body for iness
and put our heart-rate that nt and
excitem
o d
resting m ur bodies into own ent.
ode. their 3 Drop
sS
2 Drops weet Orange
2 Drops Pepperm
L int
2 Drops avender
L
1 Drop emon
Pepperm
int

H ealthy relationships are essential
for our mental health. A relationship is a
friendship, a romance or a family bond, the
people that are a part of our bubble.
But...
What should our bubble look-like?
What should our bubble feel-like?
How do we choose who is in our
bubble?
The emotion and environment we
create for ourselves and express ties with
the type of personalities and people that are
attracted to us. What we portray attracts
who we have in our lives and who is part of
our group, bubble or tribe that links to us
on a social level. This ideology and theory
can be beneficial; however, it can also be
dangerous when it comes to unhealthy and
toxic relationships.
YOUR VIBE
ATTRACTS
YOUR TRIBE ABIGAIL
Personal development begins with tribe became attracted us because we
understanding our value in the world and showed them who we were, no hiding, but
understanding our vulnerability, which love and respect. We don’t get the luxury of
means creating a healthy, expressive and choosing who will become a valuable
connective relationship with ourselves.
When we do not have or have not started to
develop this relationship, we can have a
member of our life, but we can control the
type of person who is healthy for us. We
chose these members by portraying and
negative, and possibly toxic, vibe within projecting our vibe, then we get attracted to
ourselves, which gets projected to others. people with the same vibe, just as people
The projection denies the possibility of become attracted to us based on our vibe.
being vulnerable because it creates When we are being authentic and not
toxicity, attracting others who are denied hiding away from who we are, our soul is
this vulnerable place and project the same on fire, allowing us to live our best life with
vibe. The indicating danger for our our best people.
development and mental health because it
stunts our growth as human beings and
surrounds us with people who may not
carry our best interests at heart.
Our tribe should be a safe space for
us that allows us to reflect, make mistakes
and be authentic without fear of
judgement. It is a place where feedback is
accepted because it gives us a chance to
become the best version of ourselves and
help others become their best as well. Our
skincare
routine
S kincare during the winter months can become a chore, but having the
right skincare routine can keep your skin hydrated and moisturized, allowing
you to be ready to tackle the harshness that the cold brings. Below is an outline
of a possible skincare routine you can implement to keep your skin looking fresh
this winter.
rise and shine
CLEANSE
A cleanser, preferably not abrasive or exfoliating,
is designed to clean out pores, purify and brighten
the skin. Find a cleaner appropriate for your skin
type, oily, combination, etc.
TONER
A toner is an easy way to hydrate the skin.
SERUM
Applying a vitamin-based serum, like Vitamin C, allows
your skin to infuse with vitamins that help with dark
spots, acne spots and more.
MOISTURIZE
For the morning skincare routine, a day cream with
SPF added will give your skin the extra and long-
lasting hydration and protection it needs. Find a
moisturizer that targets your skin type, oily,
combination, etc.
PRIMER
Apply a primer if you plan on putting on makeup,
preparing your skin for the extra layers that will add to
it.
sleep tight
MAKEUP REMOVER
If you have applied makeup, always remove the makeup
with a makeup wipe or other types of makeup remover
before washing your face with the cleanser.
CLEANSE
A fragrance-free, soap-free cleanser works best in the
evening to provide a gentle cleanse but still cleanse the
skin of any pollutants during the day.
TONER
A toner applies hydration to the skin.
SERUM
Applying a vitamin-based serum, like Vitamin C, allows
your skin to infuse with vitamins that help with dark
spots, acne spots and more.
MOISTURIZE
In the evening, a night cream specified for your skin
type is the best option; this will prepare your skin with
a layer of hydration that infuses throughout the night.
EYE CREAM
Place eye cream under the eyes after
applying the moisturizer. The eye cream has
a specific formula that helps with eye-based
wrinkles and other bags.
face masks
Face masks should only be applied once a week to give
the face an extra boost. Using a face mask more than
once a week can be dangerous for the skin; always
follow the instructions on the back of the formula
bottle.
WINTER ACTIVITIES DURING COVID19
“Look at the chaos as a learning experience, rather than a hindrance”
-ABIGAIL, EMBRACE THE CHAOS NEWSLETTER
T he last few months have been a
rollercoaster of emotions and uncertainties. As
we approach the winter months, where many
of us jump into celebrations with family and
friends, we are looking at an alternative that
changes what we’ve always known. Winter is
already a season where mental health suffers a
little bit more than the rest of the year because
of the lack of sunlight, the cold temperatures,
and fewer gatherings due to the weather.
However, this year we are approaching a
winter season unlike any other. We are ending
the year feeling exhausted, drained and
confused before the winter months even kick
in. Thus, we need to focus on what brings joy
now more than ever. Below are a series of
activities that can be done safely during
COVID19 and can keep our spirits high, our
bellies full and our hearts warm.
BUILD A SNOWMAN
Something is refreshing about jumping into
nostalgic memories that our childhood can
bring. Building a snowman is one of those
memories that can awaken the young and free
spirit inside of us.
SNOWSHOE/WINTER HIKE
A peaceful walk in the outdoors gives us the
chance to embrace nature and centre
ourselves with the earth. Winter is one of the
purest times for the air, the trees, and the
human soul. It is a time where we, including
our environment, are left vulnerable, pure and
beautiful.
ABIGAIL
MAKE A HOMEMADE MEAL
During the cold months going out to eat becomes a struggle. With
the jackets, scarves, boots, and hats, hidden under a pile of
clothes that we then have to take off when we go inside the
restaurant. Change it up. Make a warm, homemade meal and an
activity that you enjoy with the family or alone; it allows your
home to give you peace and comfort.
GAME NIGHT
Whether you are living with your family or not. Find a game that
everyone can enjoy, in person or online. Whatever you choose to
play, play it with laughter, love and take in all the memories you
are making at that moment. Game nights allow for people to
connect without getting too competitive and find joy.
UNPLUG
Put your phone in its charging station for the night and try
to come up with things to keep you busy, writing, reading or good
conversation. We spend our day on our devices that we forget to
interact with others and interact with ourselves. Technology is a
great tool, but there is a disconnect when we don’t connect. Use
this exercise on a cold winter’s night to spike your imagination,
especially if you have children in the house. Maybe they will
create a scavenger hunt for you, or you’ll create a scavenger hunt
for yourself, take the opportunity to be in the moment, rather than
scrolling by it.
 jump into your journal

This season take a long hike in the woods, not a hard hike, but a long one. Find a quiet
spot with your favourite warm beverage and sweet treat. Open your journal and find
the inspiration in the quiet that surrounds you.

What do I need right now?

What rituals (daily, weekly, monthly)

will give me what I need?

How can I ensure those rituals happen? Your body hears everything
your mind says
- Naomi Judd
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