Looking for signs of spring, well then you will enjoy this edition of the Monday Mash. Here are a few great sites dedicated to helping you spring into wellness this week.

• If you are looking for a great way to catalogue the best and brightest of ideas related to – almost anything – check out Pinterest. I have recently “pinned” their info on gardening and started my own “pin” collection on home organization.
• A new book called the UnDiet, is making waves in Canada. Winnipeg born author  Meghan Telpner has told a compelling story related to her diagnosis of Crohn’s Disease and her battle back to health using what she calls the UnDiet.
• Are you looking for new ways to get more local food on your plate, check out Food Matters Manitoba for upcoming workshops and menu ideas. You can also “Dig In” to Local Food by attending the next Sustainability Speaker Series on May 14th.
• I just discovered a local food group called Urban Eatin‘. They are a local gardeners workers coop that promotes building edible urban spaces. One workshop I am interested in, is learning how to make a cob oven in my own backyard.
• If you are you good with a camera, you may want to submit your favourite photos to the Manitoba Sustainability in Focus EcoCalendar Photo Contest. Winning entries will be featured in a future Manitoba EcoCalendar.

If you have a link or a photo that you’d like to share send an email to mkrywy@rrc.ca and we’ll include it in a future “Mash” edition.

I don’t think I am alone in my secret passion for chocolate, yes I have a vice…or two.

A flavonoid found in cocoa beans could mean the difference between remembering and forgetting. I am therefore eating chocolate, drinking gallons of green tea, and I will continue to enjoy a glass of red wine (or two) to ensure that I am productive and useful to my employer. I do it all for you Red River College.  Read on – the science is very cool as they discovered this by letting snails soak in epi flavonoids and water.

Next time you reach for that second chocolate you can tell yourself “I am working on my memory”. This in not license to throw your wellness plan out the window, it just means you may not have to beat yourself up quite so bad when you do take that extra chocolate …or second glass of wine.

Some of the members of my meditation group attend a chocolate appreciation night once a year. I haven’t gone yet, but I am thinking next time it comes up I will, as I could use some help with my memory. 

February is Heart and Stroke Awareness Month, and the Wellness Committee is is once again promoting our Heart-Smart Potluck Challenge.  The Wellness Committee challenges our college community to host a Heart-Smart Pot Luck between February 11^th and February 22nd.  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.

Here’s some Potluck tips + folklore

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It’s that time again. The third annual Chili Cup is set for November 14^th. If you’ve missed the first two competitions, here’s what’s going down at the Culinary Smack Down of the year.

If you want the chance to have your name engraved on the Chili Cup you need to register online.  Chefs will cook up a Mega Crock Pot worth of Chili that they will take to the Selkirk Lounge (NDC) for the cook off.

If you don’t want to compete, you can come and sample all the chilis and vote for your favourite. It costs $3 to come as a taster with all proceeds from the event going to the Students’ Association Food Bank – just in time for the holidays!

If you don’t work at the Notre Dame Campus, you’re still eligible to take part – or to host another cook-off at your own campus. Talk to your manager or leave a reply to this post if you’re in that boat.

Read More →

Some of us like our chocolate very much.  Who said that chocolate recipes can’t be healthy? Apparently, chocolate doesn’t have to be a guilty pleasure. Here are some recipes I found. I hope you like them!

Hello everyone! Watermelon is the perfect food to eat in summer time. After hanging with people from all over the world, I learned that watermelon can be sometimes eaten with salt or it can be seasoned many different ways. You can ask my Mexican, Indonesian, and Indian friends. I came across this salad that I am going to give it a try. You might enjoy it as well.

Watermelon Salad with Jalapeño and Lime

Serves 4

30 minutes or fewer

Thanks to farmers in Texas and Arizona, sweet flavor-packed watermelons are now available year-round. Black sesame seeds add a nice color contrast to this dish, but if you can’t find them, white sesame seeds work just as well.

• 3 Tbs. lime juice
• 2 Tbs. olive or avocado oil
• ⅛ tsp. lime zest
• 2 cups seedless watermelon, cut into ½-inch cubes
• 1 jalapeño pepper, seeded and sliced
• ¼ cup basil or Thai basil, cut into thin strips
• 1 tsp. black sesame seeds
• ½ tsp. sea salt

1. Whisk together lime juice, oil and lime zest. Set aside.

2. Place watermelon cubes in single layer in large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve.

3. Place 5 jalapeño rings each in 4 shallow serving bowls. Mound 1/2 cup watermelon in center of each bowl. Divide marinade among bowls. Sprinkle with basil, sesame seeds and salt, and serve.

For the last two weeks my morning ritual has been to walk up the narrow lane from our rented house in the French port town of Marseillan to the bakery, sometimes first strolling to the harbor to catch the sun rising over the Mediterranean. A short walk back home, I fill the French press with coffee and wait for the others to get up, the bread still warm. Next is a leisurely breakfast of goat cheese Brie (75% butter fat!) and confiture d’abricots (apricot jam) or mousse au canard (incredibly smooth duck liver pate) on a baguette or pavé au lin (artisanal flax bread), or perhaps a croissant or pain aux raisins,. And whether we settle on a medieval walled town, a twelfth-century abbey, or a trendy shopping district as our main destination, no French itinerary is complete without a lunch or dinner adventure. France is food country, and enjoying it is de rigueur.

Yet I was reading yesterday that despite a diet stuffed with cream, butter, cheese, wine, and foie gras (literally, fat liver), only 11% of French adults are obese (compared with 33% of us). The French also live longer and have lower death rates from coronary heart disease. They don’t diet and they don’t spend hours panting round the gym. Go figure!

So how do those alcohol-guzzling, croissant-munching gourmands manage to stay slim and healthy while we health-obsessed North Americans are comparatively fat and coronarilly challenged? Simple:

1. Food for pleasure
   Not surprisingly, a recent study revealed that France is the country where food is the most associated with pleasure and the least with health (the US was the opposite). The French take their pleasures very seriously. Research confirms that they eat more slowly and enjoy their food more than we do. The French are in fact not gourmands (gluttons) but gourmets.
2. Red wine
   Did you know that moderate alcohol drinkers live longer than abstainers or heavy drinkers? For the French, a meal without wine is like a day without sunshine. Flavonoids, natural antioxidants found in red wine, are thought to promote health of the heart and blood vessels. As Louis Pasteur (the Frenchman we can thank for pasteurization) put it: “Wine is the healthiest and most hygienic of drinks.” King’s Head anyone?
3. Smaller portions
   People tend to eat as much as is put in front of them, even when only mildly palatable. Research has shown that French portions are notably smaller than ours and that, although the French enjoy a wide variety of very rich foods, they still consume fewer calories. I can’t imagine finding a 32-oz (about a kilo) steak on a French menu like I did at a steak house in Dallas (I opted for the 9-oz “Lady’s Fillet”, with red wine, of course.).
4. Eat fresh
   Granted, the 100-mile diet (167 km?) may be  a little easier to swing in the south of France than in Winnipeg. Not only can they grow just about anything down here, even the smallest French town will have an open-air market, a fromagerie for cheese, a boulangerie for bread, a boucherie for meat, a lingerie for lingering (ok, just kidding on the last one). Sure, markets and speciality food shops may be more time consuming and expensive, but what you get is usually far fresher and of better quality. I remember one restaurateur in Provence beaming as he explained that he didn’t even own a freezer.
5. Real food
   Ever seen that old TV commercial: “This is soup just like my mother used to make. My mother used to make Campbell’s.”? The French eat fewer processed foods and cook (not just reheat) at home more than we do, taking the time to choose the right ingredients. Home cooking is the best way to reduce your intake of preservatives, salt, sugar, additives, artificial colours & flavours, trans-fats, and who-knows-what else. Our over-processing even spoils otherwise healthful choices. Take peanut butter, for example. Most commercial brands suck out all the peanut oil, substitute cheaper hydrogenated oils, add salt and sugar or other refined sweeteners, and then homogenize the lot so it won’t separate. Holy cacahuètes!
6. No snacking
   The French tend to snack much less than we do. Instead, they try to eat more regularly. More substantial, richer foods have been shown to keep you satisfied longer, reducing that urge to snack. And less snacking on sweets and refined carbohydrates reduces our glycemic load and the risk of heart disease.
7. Une carafe d’eau, svp!
   Research confirms that drinking a good amount of water daily suppresses appetite, is good for the heart (one study showed that increasing from 2 to 5 glasses per day reduced by 41% the likelihood of dying from a heart attack), boosts energy (even mild dehydration of as little as 1-2% of your body weight makes you feel tired), has good effects on your skin, aids digestion (and with fiber, cures constipation), helps the body flush out toxins and waste, and can reduce the risk of colon cancer by 45% and bladder cancer by 50%. One study showed that the French drink over three times the water that we do.
8. Naturally active life
   Daily walking is part of the French lifestyle. Their streets are much more walker friendly and full of pedestrians. Higher population densities and the number of multi-storey old buildings with no elevator also make for a lot more stair climbing. The French, especially in cities, walk, cycle (like your rrrr…), or use public transportation much more than we do.
9. Self-discipline
   It is true; the French deny themselves very little when it comes to food. But they also tend to eat very little of it: like a piece of dark chocolate after a meal rather than a big piece (or two) of cake. They know that denial isn’t healthy and favour moderation. And if they do slip into excess one day, they are more careful the next.

So, after my flight from Paris reaches Toronto and I am asked by a Canada Customs’ agent if I have anything to declare, I am tempted to say, “Why yes! I am going to adopt a more French lifestyle when I get back to Winnipeg and thoroughly enjoy my food!”

Okay, summer is here! How exciting! With summer comes the need to have more liquids, ice creams, gelato, popsicles, pops, anything cold, refreshing, and thirst-quenching.

I am one of those people who like to make my own food from scratch. So, with that I found a Triple Berry Pops recipe on Vegetarian Times newsletter I get every week. I hope you like the pops. I know I am going to make them for my son:

Makes 8 pops

Berries are excellent sources of anthocyanin, potent antioxidants that fight disease and are best preserved when frozen.

• 1 ½ cups fresh or frozen strawberries, thawed
• 1 cup fresh or frozen blueberries, thawed
• 1 cup fresh or frozen raspberries, thawed
• ½ to 1 cup frozen white grape juice concentrate

1. Purée all ingredients in blender 1 to 2 minutes, or until smooth.
2. Strain through fine sieve into bowl to remove seeds. Ladle into ice pop molds, and freeze at least 4 hours.

Still not convinced of the merits of biking to work? Here are 10 good reasons to start:

1. RRRRewards
   June 4th is the Commuter Challenge Kick Off. Riding to work this week could win you a custom-built bike or an extreme bike makeover (a $700 reward!). Register at www.commuterchallenge.ca or contact Sara MacArthur (632-2166) for more information
2. RRRRigs
   Any bike will do, even that old 3-speed in your garage (especially if you win the make-over above!). A commuter bike doesn’t have to be an expensive investment. My hybrid cost $700 in 2002 (with fenders) and I have put about 25,000 km on it. I get a tune-up every year ($60-70) and have had to put in maybe $100 in parts (1 chain, 1 set of rear gears, cables, a few brake pads). Total over 10 years: about $1,500 – just over $100 per year, not much more than a single month’s bus pass or dinner for two at a nice restaurant (with wine, of course).
3. RRRRubles
   If you live 15 km from work and drive a car that gets 10 litres per 100 km (about 25 mpg), cycling daily to work could save you 15 litres and $18/week. And parking a bike is free! With an office downtown I save another $25/week. Add in the savings for reduced wear and tear, fewer oil changes, etc., and I’m sure I am $200 (600 rubles!) per month richer! And don’t ignore the long-term financial benefits of being healthier. Any way you look at it, bike commuting saves you some serious cash.
4. RRRReducing
   Bike commuting is an ideal way to shed some girth without setting aside extra workout time. My 30 km round-trip burns 900 calories and takes 50 minutes one-way, same as the bus and just 30 minutes more round-trip than by car. And bonus: the U.S. EPA estimates that every mile pedaled rather than driven saves a pound of CO2 (every 10 km saves three kilos)!
5. RRRRelief
   OK, Rush hour in Winnipeg isn’t quite what it is L.A. But who enjoys sitting in bumper-to-bumper traffic twice a day? Give my a fresh sunny morning cycle and a late afternoon cruise home at my own pace any day.
6. RRRRoutes
   Biking still requires you to be predictable and maybe even a little paranoid on the roads. But with cycling’s increased popularity, bike lanes are becoming more common, many of them dedicated, and even buffer zones between cyclists and motorists are starting to pop up.
7. RRRRegard
   Your bike commuting may so impress your co-workers that they will be inspired to join you. And if they do, the planet gets double the protection, they get in better shape, and all of a sudden, your positive contribution to world wellness is even bigger.
8. RRRRoutine
   It’s addictive. What other explanation is there for those fanatics who cycle through the dead of a Winnipeg winter? But even if you only opt for fair-weather riding, with all the bad habits in the world, bike commuting is a very sensible routine. Driving your car to work will soon just sound like a terrible idea.
9. RRRRejoicing
   Whether it’s a sticky bun, a black-bottom cupcake, or a berry crumble, I look forward to that now guilt-free reward at the end of a long ride. Just make sure your calorie expenditure exceeds your intake. 
10. RRRR…
    Well yeah! You’ll be in shape to be a Red River Rebel Rider in the September MS Riding Mountain Challenge. A summer of bike commuting will swell your calves to the point where you might consider joining the team (you have to commit to raising $250 yourself). Or, just be a kindred spirit and send a donation our way.

So, convinced? Dig out that old bike and join the growing community of Winnipeg cyclists. Your wallet, your waist, your planet, and your legs will all be glad you did.

Do you like granola or granola bars? I love granola.  I have been experimenting lately at home, making different kinds of granola cereals.  You can eat granola with milk for breakfast or on some yogurt as a snack.

Fruit and pecan granola bars

16 bars

Active time: 15 minutes

Total Time: 45 minutes

Ingredients

1 large egg

1 large egg white

1 cup light brown sugar

1 tablespoon canola oil

1 teaspoon cinnamon

1/4 teaspoon salt

1 teaspoon vanilla extract

1 1/2 cups oats

2/3 cup chopped dried cranberries, or golden raisins (raisins are cheaper)

1/4 cup chopped pecans

1 tablespoon all-purpose flour

Preparation

1. Preheat oven to 325°F. Line an 8-by-11-inch pan with foil. Coat with cooking spray.
2. Whisk egg, egg white, sugar, oil, cinnamon, salt and vanilla in a large bowl. Stir in oats, cranberries (or raisins),  pecans and flour. Spread in prepared pan.
3. Bake until golden brown, 30 to 35 minutes. Cool; cut into bars with a lightly oiled knife.

Per serving:    119 calories;                3 g fat         (    0 g sat          ,       1 g mono        );    13 mg cholesterol;     22 g carbohydrates;           2 g protein;      1 g fiber;     44 mg sodium;     17 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 1/2 other carbohydrate, 1/2 fat

http://www.eatingwell.com/recipes/fruit_pecan_granola_bars.html