By Mario De Negri, Fitness Coordinator for Athletics and Recreation Services

I’d like to take a few blogs and talk about ways to achieve gratitude. If you were at the “Say YES to Everything” talk we spoke briefly about how this applies to the work of acceptance. Gratitude is a very selfless state. Different actions can be ways to gratitude but we are ultimately looking to be living the state. When we exercise these actions they strengthen us to see things that we might not be seeing given we’ve choose to block them or not be aware of them. These actions when practiced on a regular basis start to become the new “normal” and within this state we see things the way they are and that becomes more frequent.  

Seeing things for the way they are makes it feel difficult to be grateful. How can I be grateful when my girlfriend dumps me, or when my friend doesn’t seem to have to work as hard as me to make more money? All of this can be true only if we resist seeing the real picture. I’m not saying these things don’t make happy feelings but what I’m saying is that with practice of gratitude when these things happen we are better equipped to manage these feelings.

Avoiding comparison is a tough one because we are programmed to want to keep up with the Jones’s. That if we don’t happen to have what others have then we are somehow less worthy of receiving. This is very dangerous as this thought process is the very reason we are not receiving abundance. Being able to not compare ourselves leaves us open to focus on the things we do have. This will lead us to more gratitude. I know I want the car with heated seats but if my suffering is coming from a place because someone else has what I want then I am the one who suffers not them. Instead being grateful I own a car at all, or even that I am lucky to know someone who can have a car with heated seats invites more happiness and lets the world unfold for me without my resisting or trying. So by comparing ourselves to others only limits us from our true greatness. When we can accept ourselves for who and where we are then the gates of gratitude will open.

Appreciation is also another action to achieve gratitude. When we appreciate the space we are in presently then we invite more joy into our lives. If we harbour resentment to our situation it will continue us on a path of suffering. It is easy to reject the cold winter, to spend a whole season living for the spring to come without any appreciation for the now. It takes discipline to find appreciation for where we are at. I appreciate the winter as it gives me more cuddle time with my friends and loved ones. I appreciate that the trees can be at such ease, almost unaffected by the cold. I appreciate I can walk freely in the sun without fear of my personal safety or how quiet and calm the winter can be. There are many opportunities to feel appreciation but we must discipline ourselves to the reality of life.

Another thing we can do for gratitude is care for my body. This again is an easy one to neglect as we take it for granted. We expect it to walk and move and breath and heal for us but we so seldom give anything back. We must look at our body as a relationship much like another person and treat it with the same love we want to receive from others. We cannot be in happy relationships if we never do our part to create a feeling of being grateful. We tend to be the worse towards ourselves over everything else. So taking some time to care for my body, with some gentle loving, stretching, and moving, feeding it well will lead to gratitude. When we care for our bodies it will care for us. This is the universal principal to happiness when it becomes a cycle state of constant giving and receiving. We must first be willing to give and be willing to receive.

Try out some of these and just keep them in mind, or write them down on post notes to leave on a mirror or stove. Do not judge yourself if you forget or move into a state of ungrateful. Just watch it and when you see it gently make the change. Play with it and leave it everywhere so you are consistently reminded of why you can be grateful.

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Reduce Your Stress This Holiday Season[1]

The holiday season often brings an unusual amount of demands – parties, shopping, baking, entertaining – which can contribute to a high stress level.

Try following some of these tips to help minimize the stress that accompanies the holidays.

1. Be Realistic: The holidays don’t have to be perfect. Traditions often change or grow, so choose a few to hold on to and be open to creating new ones.
2. Remember, it’s the thought that counts: Decide how much money you can afford to spend before you go gift and food shopping. Don’t try to buy happiness, try these alternatives:
   • Donate to a charity on behalf of someone
   • Give a homemade gift
   • Start a family gift exchange, instead of buying gifts for every family member
3. Learn to say no: Friends and colleagues will understand if you can’t participate in every project or activity. Saying yes when you should say no can leave you feeling overwhelmed.
4. Take short relaxation breaks: Make time for yourself. Spending just 15 minutes alone, without any distractions, may refresh you enough to handle everything you need to. Some activities that may help you reduce stress are:
   • Taking a walk at night and stargazing
   • Getting a massage
   • Reading a book
5. Spend time outdoors[2]: Sunlight stimulates the production of feel-good serotonin. Spend time outdoors or near a window on sunny days.
6. Go tech-free: Continuous cell phone buzzes and e-mail alerts keep you in a perpetual fight-or-flight mode due to adrenaline. This can be exhausting and can also contribute to mounting stress levels. Enjoy spending time with your family and friends without the worry.

Tips for Healthy Holiday Eating[3]

1. Be realistic: Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2. Plan time for exercise: A moderate and daily increase in exercise can help to prevent weight gain and relieve holiday stress.
3. Don’t skip meals: Before leaving for a party, eat a light snack and you will be less tempted to over-indulge.
4. Survey the food: Choose your favorite foods and skip others, including vegetables and fruits to keep your plate balanced.
5. Be careful with beverages: Alcohol can lessen inhibitions and induce overeating.
6. Eat until you are satisfied, not stuffed: If you overeat at one meal go light on the next. It takes 500 calories per day above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from just one piece of pie.
7. Bring your own healthy dish to a holiday gathering.
8. Practice Healthy Holiday Cooking:
   • Gravy – Refrigerate the gravy and skim the hardened fat off to save 56grams of fat per cup!
   • Turkey – Enjoy roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
   • Desserts – Make a crustless pie, or substitute two egg whites for one whole egg in baked recipes.

Flex Re-enrolment Reminder!

The benefits that you selected during the recent flex plan re-enrolment will be effective January 1, 2015.

Are you planning a trip this winter?

You have access to Individual Health Dental Travel Insurance plan assistance through STRATA Select.

• Annual Multi-Trip plans
• Top-Up plans for existing coverage
• Single Trip plans for a quick getaway
• Specialty Products for Baggage Loss, Trip Cancellation

Log on to your STRATA Select website for more information.

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[1] 25 Ways to Fight Holiday Stress. Laurie Pawlik-Kienlen. Health Magazine. http://www.health.com/health/gallery/0,,20306655,00.html. 2014.

[2] Stress, depression and the holidays: Tips for coping. Mayo Clinic Staff. Mayo Clinic. http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20047544?pg=1. October 3, 2014.

[3] Tips for Healthy Holiday Eating. Greta Macaire, R.D. Sutter Health CPMC. http://www.cpmc.org/about/e-health/11-05%20healthy-holidays.html. 2014.

Winter Tire Financing Program:[1]

Winter roads can be slippery, even if you are driving safely. MPI offers a low-interest financing program to help you put winter tires on your vehicle.

The Winter Tire Program provides financing to eligible Manitobans at a low interest rate for up to $2,000 per vehicle. The financing can be used for the purchase of qualifying winter tires and associated costs from participating retailers.

Eligibility Requirements for the Winter Tire Program:

• You must be an individual (not corporate) Manitoba Public Insurance customer
• You must purchase qualifying winter tires for a passenger vehicle or light truck (gross vehicle weight 4,541 kg) registered in your name
• You must have no financing restrictions or outstanding arrears on your Manitoba Public Insurance account

To check your eligibility, use the Manitoba Public Insurance eligibility confirmation tool.

Eligible tires will display this symbol, and must appear on the list of eligible tires.

Financing can be applied to the purchase of eligible winter tires, and may also be applied to associated costs including:

• rims
• Tire Pressure Monitoring System
• addition of studs to tires (some limitations apply)
• mounting and balancing storage costs (if paid during initial purchase)
• switchover costs (if paid during initial purchase)
• wheel alignment
• nitrogen fill
• valve stems
• shop supplies
• applicable taxes and fees

How do I start the process? Read More →

As a student I was always looking for ways to get better marks and if possible with less work. Little did I know that shooting hoops with my friends and playing co-ed intramural volleyball was doing exactly that.

A recent article quoted a study from Purdue showed students “who visited rec facilities 15 times or more earned 3.08 GPAs, compared with 2.81 for those who made no visits.” Further evidence for the benefits of visiting your campus recreation centre are shown in a study that “Recreational sports and fitness center members achieved higher GPAs and completed more credits than nonmembers.” Read More →

Don’t Catch the Bug this Year!

With the flu season fast approaching, it’s important for us to do our part in protecting ourselves and preventing the spread of this illness. Flu shots are the best way to prevent the flu and its complications. Health Services at RRC will be offering FREE flu shots for the next few weeks—check below for dates, times & locations.

What is the flu?

Influenza (or the flu) is a lot more than just “a really bad cold”. The symptoms of influenza can range from mild to severe and they include fever, cough, sore throat, chills, fatigue, runny nose, aches, and nausea. Severe complications resulting from flu infection can result in hospitalization or even death.

Certain populations, such as seniors, very young children, pregnant women in the second half of their pregnancy, or those with weakened immune systems are at high risk for developing complications. Although even the healthiest people can catch the flu, become very ill, and spread the infection to others.

Why is it necessary to get the flu shot every year?

A flu vaccine is needed every year because immunity to the virus and protection from vaccination decreases over time. In addition, the flu vaccine is usually adapted and changed yearly in order to target the strains of influenza virus that are predicted to be most common. This year’s flu vaccine will protect against the three influenza viruses that research indicates will be most common during the season.

How does the flu vaccine work?

Flu vaccines contain de-activated (dead) influenza viruses, which trigger the body to produce antibodies that are used to recognize and fight the flu virus. This process happens approximately two weeks after vaccination and there is a chance that one could get the flu during this two week window—which is why some people are falsely led to believe that they got the flu from getting vaccinated.

Upcoming dates/times:

EDC:                                                                                                                                November 6^th, 08:30AM-3:30PM, TRC, Room P107                                                   November 7^th, 08:30-3:30PM, PGI, Room 306                                                                     NDC:                                                                                                                                             November 19^th &20^th, 08:30AM-3:30 PM, Room E308                                                              November 21^st, 08:30AM-3:30PM, Room B150

For more great information, check out some previous immunization blogs HERE

From Health Services  and our U of M Nursing Students here on practicum who will also be helping with the flu clinics.

Ways to combat the impending flu season: [1]

With the temperatures fluctuating, and more time spent indoors, the flu season inevitably sneaks in and strikes those vulnerable. Flu viruses are constantly changing, it is recommended that the flu vaccine be administered each year. October or November is the recommended best time to get vaccinated, but you can get vaccinated before or after these peak months.

Here are some other tips to help prevent colds and flu:

• Eat and Sleep – Along with exercise, eating right and getting plenty of rest keeps your immune system healthy and better able to withstand infection. Eat plenty of vegetables and fruits that offer antioxidants, and try to get seven or eight hours of sleep each night.
• Exercise – Moderate exercise for 45 minutes a day, five days a week, can reduce the risk of a cold by a third.
• Wash your hands often – Use warm water and a good helping of soap. Don’t forget to clean under the nails, and between fingers.
• Watch your fingers – By rubbing your eyes, covering your mouth, or rubbing your nose with your hands, you can infect yourself with cold virus particles.
• Clean for Virus Protection – Use disinfectant, especially in the bathroom and kitchen, when you clean at home. Try to avoid using sponges and rags, as they can be an additional source of germs.

Fall super foods: Read More →

The goal of National Immunization Awareness Month is to increase awareness about immunizations across the lifespan, from infants to the elderly.

During the month of August, take the time to make sure that you and your loved ones have received all of the vaccinations you need. By making sure your vaccinations are up to date, you can help prevent harmful diseases from affecting you and your family.

Getting vaccinated is an easy way to stay healthy all year round!

From Health Services

Tips for Everyday Reduction of VOCs

Welcome back. This is our 4^th and final post in a series about ways to make the air we breathe at home, healthier.   We’ve talked about VOC’s, how they affect our health and begun to consider how to minimize hazardous VOCs in our homes. In this post we offer the following healthier cleaning and personal care product ideas:

1. Avoid fragrances in home cleaning and personal care products.

The Canadian Partnership for Children’s Health and Environment (CPCHE) tells us

“Some fragrance ingredients, such as phthalates, musk xylene, toluene and others, have been linked to cancer, hormone disruption and other harmful effects….” and goes on to distinguish between “fragrance free” and “unscented”:

Some products labeled “unscented” contain masking agents to cover the smells of other ingredients. These masking agents are often synthetic fragrances. Fragrance-free products, on the other hand, are likely to be totally free of fragrances. In the absence of fragrance-free products, unscented products are acceptable alternatives.

2. Use plants. NASA¹ says, house plants are very effective at removing VOC’s from our indoor air; although to be true to readers; plants may work best under experimental conditions.

3. Have fun, keep it simple & make your own home and personal care products.  This way you know and control the ingredients and save money. Examples:

– clean the tub/ shower with baking soda.

– Wipe windows and hardwood with vinegar.

The David Suzuki Foundation and Queen of Green share some secrets and recipes for cleaning and Downloadable Green   Cleaning Recipes and personal care products.

Summary

This 4 part series on Volatile Organic Compounds (VOCs) provided definitions of VOCs, identified some sources of VOCs, listed adverse health effects of VOCs, and demonstrated ways to reduce our exposure to VOCs in our homes. We have relied on VOC emitters for years; using them in construction, cleaning and fuel. Recognizing them and finding healthier options for everyday life is a liberating process. Baby steps.

References

1. The Canadian Partnership for Children’s Health and Environment (CPCHE)

1. NASA

3. Healthy Housing: Practical Tips for your Home

4.Previous posts in this Series on VOCs: Thinking of Sprucing up the House?; Indoor air, VOCs and our Health and Reducing VOCs in Your House

Submitted by Health Services

“HEALTHY CUP” app is part of an innovative project to improve public health surveillance in the Brazilian Unified Health System (SUS), named participatory surveillance. It is a free Web application, designed for use on mobile devices and web browsers.

It’s a simple process that relies on voluntary participation by visitors or residents in Brazil, reporting their health status through information on 10 signs/symptoms (fever, cough, sore throat, shortness of breath, nausea and vomiting, diarrhea, joint pain, headache, bleeding, and exanthema [rash]) during the 2014 FIFA World Cup Brazil.

“HEALTHY CUP” was developed in Portuguese, English, and Spanish to be a complementary channel for health information and services to users, enabling the participation of all.

This project is an initiative of the Surveillance Department of the Ministry of Health in partnership with the Departments of Health of the venues of the matches and other national and international institutions such as the Skoll Global Threats Fund, TEPHINET, HealthMap, and ProMED-mail.

ImmunizeCA is another handy app where you log in all your Canadian vaccine information so it is quickly available no matter what country you are in.

All visitors to other countries are strongly urged to check your immunizations at least 6-8 weeks ahead and be up to date. Many countries,including holiday destinations,are experiencing outbreaks of vaccine preventable diseases including Measles. Contact a travel health clinic for updates on travel to any country for the most current information.

Don’t bring something home you didn’t plan on for you, your family and friends or workplace. If you become ill shortly after returning from another country, see a Dr and tell them about your travels, it could be serious.

How to download for Brazil’s Health Cup App:

– iOS devices (iPhone and iPad): available from the App Store via <https://itunes.apple.com/br/app/saude-na-copa/id860378564?mt=8>

– Android devices (Samsumg, Motorola, LG, etc): available from Google play via <https://play.google.com/store/apps/details?id=br.com.epitrack.healthycup>

From Health Services

by Mario De Negri, Fitness Coordinator For Rebel Athletics and Recreation Services

I came across this blog when I was feeling a fair bit of turbulence in my life. I personally was doing great. Everything was in line, I was working at my best, and being my best self which warrants recognition as that’s something I have failed to do in my past, and can image others feeling something similar in their lives. This was affecting my life from the outside and I had the choice to sit there and take it or stand up and step to the side. I had made some tough decisions to try to keep myself on a healthy path but I couldn’t help shake the pain in my heart. Sometimes clarity of the mind doesn’t mean you’ll find peace in the heart right away. Sometimes the aches in the heart are real but just growing pains we must endure for our own personal growth as a person. Every time I look back at times this has been true I can feel peace in my heart now, but wasn’t so in the moment at that time. This blog brings to lights some of those tough self-questions we need to be asking ourselves to see if we are on our true path. So many of the points highlight quite directly some of the fears about myself I had to face and to accept if I was to move forward on my path. Hopefully they can bring some insight onto you as they have re-affirmed in mine.

Check out the blog here;

http://www.lifebuzz.com/just-stop/