Bunn's Creek Trail

If you live in EK or Elmwood, you have to check this out!

• 7:00: Sturgeon Creek (from a Westwood start)
• 7:20: Assiniboine Riverwalk
• 7:25: Forks view of the Esplanade;
• 7:45: Discovery of the week! Just over the pedestrian bridge at Chief Peguis and before McIvor on the Northeast Pioneers Gateway is the start of the Bunn’s Creek Trail: a hidden 2.2 km swath of green and blue that cuts through an otherwise ordinary residential area between Raleigh and Henderson Hwy.  Urban paradise!
• 8:15: reward at the venerable Mountain Bean. It doesn’t get much better than this!

The ride back home wasn’t quite as spectacular, but 5.3 km of my route through St. James was over the fully paved Silver Ave bike path that runs all the way from Ferry Rd. past the airport, the Assiniboine Golf Course, and the airbase to Sturgeon Road (and beyond, but that’s for another day).

rrrr... Fearless Leader

rrrr… Profile: Guy Dugas

It crossed my mind that you avid Red River Rebel Riders (rrrr…) supporters (hi Mom) might like to learn a bit more about this year’s team members. We were six last year, and registered so far are Roxanne Hildebrandt, Mike Poitras, Wayne Ferguson, and me, Guy Dugas, the team captain. 15 of my 16 years at RRC have been with Accounting & Computer Education (at both NDC and EDC) with 1 year as Manager Learning Technologies in 2001. I have a sister-in-law with MS and I hope to personally raise $1,000 again (the team raises $3-6,000 each year). Michael Whalen (also expected to ride this year) and I are two of the original three rrrr…(the other was our first captain, Mark Walc). For all 9 years I have ridden the same old clunker of a hybrid bike that probably weighs as much as the rest of the team’s combined. But it is tough and certainly helps keep me in shape. I figure it now has about 25,000 km on it, my longest ride being a mid-life crisis run from Vancouver to Calgary when I turned 50 in 2002. All I  have had to replace are one chain, a set of brake pads and cables, and its rear gears once. It has also helped me support my eating habit.

 With summer fast approaching, many College staff are welcoming the warm rays of the sun. But before you head out for that lunch-hour walk, take proper precautions to protect your skin.

Most of us grew up in an age when a tan was considered a healthy glow. In fact, a tan is a sign of damage, your skin’s effort to protect itself. The thinning ozone layer and our continued quest for that tanned look are making us more susceptible than ever. These days, skin cancer is the most common cancer diagnosed in Canada, and will affect one in five people.

There is no such thing as a healthy tan. Always use sunscreen. (MS-Office ClipArt)

The Canadian Cancer Society’s top five killer facts about tanning and skin cancer are:

1. There is no safe tan. Tanning beds cause skin cancer, and a gradual early season tan does not protect you.
2. Melanoma skin cancer is one of the most common and deadliest forms of cancer in those 15 to 29 years of age.
3. Tanning bed use before the age of 35 increases your risk of developing skin cancer by 75%.
4. UV rays from tanning beds can be five times stronger than the mid-day summer sun.
5. Tanned skin is damaged skin. Even when the tan fades, the damage is still there.

We all know that prevention is key. Take precautions and be proactive.

• Reduce your sun exposure. Avoid the sun especially between 11 a.m. and 4 p.m., when UV rays are the strongest. Up to 80% of the sun’s rays can penetrate light clouds, and you can still get a sunburn on a cloudy day.
• Cover up. Use a broad spectrum sunscreen of at least 15 SPF to protect against UVA and UVB rays. Wear hats, sunglasses and clothing to protect your skin. Apply 20 minutes before going outdoors, and reapply at least every two hours. Remember that sunscreen cannot totally protect you.
• Know your skin. See your health care provider immediately if you notice changes in a mole or discolouration; a sore that does not heal; or red and bumpy areas of skin that are itchy or bleed.

Know the facts. Learn more at: http://www.cancer.ca or http://www.cancercare.mb.ca .

Well, I just got my Bud Spud n Steak ticket from Cristina Gomes (Cashier’s desk, C212) for the RR Rebel Dragons Dragon Boat Team’s (rrrddbt…?)  event on May 11th at the Palomino Club. Go Rebels Go! (you can also get yours from Maria Evaristo at mtevaristo@rrc.ca  or Christine Buchanan at cbuchanan@rrc.ca}

Speaking of Rebels, we are now 4 RR Rebel Riders (rrrr…) gearing up for the MS Ride Sept. 8 & 9: Moi, Roxanne Hildebrand, Mike Poitras, and Wayne Ferguson. No team rides yet. But Mike did finally get his bike out this week and has now clocked over 100 km. Roxanne’s been doing two 30 min. commutes a day for weeks already. Wayne made a solo sticky bun run to Niverville last weekend (though the head wind was so bad that he opted for a Clubhouse instead to revive his tired legs; probably could have used a Spud n Steak!). I hit 300 km with a  couple of work commutes this week and a Sat. morning ride along Sturgeon Creek, the Assiniboine and the Red to St. Adolphe. No sticky bun for me either at the end of that run. This time my reward was lounging in the grass off Pembina with a black-bottom cupcake and a grande latte.

Photo: Microsoft Office clip art

This is not so funny if you are a student at exam time.

Which brings us to all-nighters. Do they work?

Quite simply, no, according to psychiatrist Robert Stickgold at Harvard Medical School. His research suggests that we need six hours of sleep to remember newly learned material effectively.

It seems our brains use the first two hours (slow wave sleep), to store long-term memories. After that, the brain sorts and files the knowledge and really plants it. Interrupt this, and the knowledge just won’t stick. The last two hours are spent in REM (rapid-eye-movement) sleep. This is also when dreams occur. The brain reviews what it has learned and strengthens the many connections between nerve cells that reinforce memory.

Your mother was right. Even if you pull off an all-nighter and manage to grind out those passing marks, it is unlikely you will retain this knowledge for a significant length of time.

Just ask What’s-his-name.

Resources:

https://sleep.med.harvard.edu/people/faculty/220/Robert+Stickgold+PhD

http://www.txtwriter.com/onscience/Articles/sleep.html

We’re off! Guy and Wayne Ferguson  officially launched the 2012 rrrr… season March 31st with a 50 km training ride to the white horse in St. Francis-Xavier and back. Wayne, 73 years young, is rejoining the Red River Rebel Riders after a two-year break.

How’s this for motivation to get out there and exercise: his goal is to ride 3,000 km this season! And I had trouble keeping up with him already.

Wayne rides with one of those gizmos that measures just about everything (heart rate, speed, altitude, distance to the next latte) and it says he burned about 750 calories on this loop. So we didn’t feel too guilty stopping at the Road House Steak House on the way back thru Headingly for a couple of sticky cinnamon buns. We’ll be counting the kms, sticky buns, and flat tires between now and the MS Ride September 8th. Go to our team site to pledge or to join the team.

Note to self: Next time, remember my water bottle.

Submitted by Guy Dugas, Chair of Accounting and Computer Education

Or maybe that should be brrrr… I missed the beautiful weather last weekend because I was fighting a cold, but I did finally get my bike out a good month earlier than last year. At minus 4, the ride was cut short by painfully cold fingers that felt fused to the handlebars. Still, nice to hit the road again for another season.

rrrr… is for the Red River Rebel Riders. Remember us? We are the RRC team that has been cycling the 150 km round trip between Dauphin and Clear Lake the last 8 years to raise funds for MS. We have so far raised over $30,000 in support of research and services for the many Manitoba sufferers of Multiple Sclerosis, thanks mainly to support from our friends at RRC.

Expect regular posts from here to our September 8th ride. I intend to share info about the rrrr… team, answer any questions, and document our recruiting and fund raising progress along the way. In the meantime, why not consider joining the team yourself!

Visit our MS Team Page to learn more.

Submitted by rrrr… team captain, Guy Dugas

Team rrrr... 2011: Mike, Guy, Yuri, Michael, Derek, Roxanne

Are you achy and stiff after a day on the keyboard? Wearing all kinds of wrist splints to fend off tendonitis and carpal tunnel syndrome? Your ergonomics are good, but you’re still suffering?

Consider the keyboard itself. Kinesis Corporation has a contoured keyboard that reduces strain by eliminating the excess stretching that traditional keyboards require. Research and years of commercial use have proven its worth.

The keys for each hand line a bowl to fit your relaxed fingers naturally. Keys are set at various depths that relate to the length of different fingers. The bowl shape means you do not have to reach as far. The layout is still QWERTY, but can be switched to Dvorak. The right bowl can also work as a number keypad (very easy if you use the optional foot pedal), which is much appreciated by those in accounting and finance.

Aside from relieving pain and strain, the contoured keyboard also improves productivity. While it might look awkward to new users, they soon find they can type more comfortably and even faster than before.

Learn more at: http://ergocanada.com/ec_home/products/alternative_layout_1.html
or see it in action (below) or at: http://www.youtube.com/watch?v=hxH7Uith0tQ

Submitted by Stephanie Fraser

In anticipation of the Heart Smart Potluck Challenge, here’s a an idea for adding some zest to your potatoes, with a Mediterraen styled roasted lemon and rosemary potatoe dish from the Manitoba Heart and Stroke Foundation website.  The site is loaded with recipes, so have a look and begin planning your February potluck.  

Roasted lemon and rosemary potatoes

Makes 4 servings (1 L/4 cups)

Lemon is a fresh flavour that goes well with potatoes. Which makes this side dish an easy addition to any meal time table. Adding a touch of oil near the end of cooking helps brown the potatoes and adds a touch more flavour.

Preparation time: 10 minutes
Cook time: 1 hour

Ingredients

• 750 g (1 1/2 lbs) mini red potatoes
• 50 mL (1/4 cup) no salt added chicken or vegetable broth
• 1 large clove garlic, minced
• 15 mL (1 tbsp) chopped fresh rosemary or 5 mL (1 tsp) dried rosemary, crushed
• 10 mL (2 tsp) grated lemon rind
• 25 mL (2 tbsp) lemon juice
• 2 mL (1/2 tsp) paprika
• 1 mL (1/4 tsp) freshly ground black pepper
• 10 mL (2 tsp) extra virgin olive oil

Directions

1. Cut potatoes in half lengthwise and place in large bowl.
2. Add broth, garlic, rosemary, lemon rind and juice, paprika and pepper; toss to coat well.
3. Spread into parchment paper lined roasting pan and roast in 220 F (425 F) oven for 45 minutes.
4. Stir in oil and roast for about 15 minutes or until golden brown and tender.

Nutrition information per serving (250 mL/1 cup)

• Calories: 165
• Protein: 4 g
• Total Fat: 3 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
• Carbohydrate: 33 g
  • Fibre: 3 g      
  • Sugar: 2 g
• Sodium: 12 mg
• Potassium: 642 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

Posted: August 2011.

February is Heart and Stroke Awareness Month, and the Wellness Committee is excited to launch our Heart-Smart Potluck Challenge.  The Wellness Committee challenges our college community to host a Heart -Smart Pot Luck between February 13^th and February 24^th.  Get together with your colleagues or challenge another department  to a “Potluck Throw Down” to see who can make the tastiest Heart-Smart dish.

If you’re not sure what to make, head over to the Heart and Stroke Foundation website and browse their extensive set of Heart-Smart recipes. While there, you can also check out their 10 simple suggestions for healthy eating.

We are also looking for delicious Heart-Smart recipes to put on the Wellness Blog, so please send your recipes and photos of your pot luck to Isabel Bright (ibright@rrc.mb.ca).

Eat Well and Have Fun!

Let’s face it, the floors at RRC are rock hard, and the campus is huge. Our feet pay the price, and many RRC staff have learned the hard way about a condition called plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the connective tissue in the sole of the foot. Do you get up in the morning and find your first steps agonizing? Are you paying for all kinds of Dr. Scholl’s products looking for relief? If so, you need to understand this condition and seek treatment.

While we often have tired and sore feet after a busy day, plantar fasciitis pain is usually acutely felt in the heel, especially first thing in the morning. It can feel like you’re walking on the ends of your bones. You may find that flexing your toes upward is also difficult. The condition can lead to knee pain, or heel spurs (a small bony growth on the heel bone). In severe cases, surgery might be indicated.

While the pain seems to originate in the heel, it is often the result of what is commonly referred to as “falling arches,” which can be expected as you age and/or gain weight. Yes, it’s time for sensible shoes and proper arch supports. Shelve those stilettos and save your feet.

Treatment for plantar fasciitis is effective, but can be slow, depending on the severity of your symptoms. Consult a physiotherapist for proper diagnosis and a personalized course of therapy to alleviate your discomfort and prevent a recurrence. There are many tools and treatments that can (literally) get you on your feet again.

Find out more at:

http://www.howdlephysiotherapy.ca/Injuries-Conditions/Foot/Foot-Issues/Plantar-Fasciitis-Heel-Pain/a~259/article.html

http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/plantar-fasciitis

Submitted by Stephanie Ruth Fraser