We never hesitate to spend on vehicle maintenance, from new brakes to oil changes to tunes ups we invest money in our cars every day, month and year.  Yet when we talk about investing in the most important vehicle we own, our body, we hesitate.  Gym memberships are a luxury, and forget about personal training sessions.  Our bodies carry us through life all day – every day.  How we go through life in our body vehicle depends on how well we maintain it. Don’t hesitate – invest in your body.

Bring your body in for a spring tune up and get in top running condition in time for summer. Recreation Services here on campus offers a number of different options from personal training to lifestyle assessments. Sign up as an individual or with a partner and let us help you get on track to a healthier active lifestyle.

No matter what your age or fitness level, everyone can benefit from a personal trainer at one time or another. Working with a personal trainer, you can achieve your fitness goals – goals as modest as touching your toes again or as ambitious as preparing for a marathon. Each of us is unique; we all have different goals, ambitions and desires. A personal trainer can help you attain your aspirations – how?  Your personal trainer will:

-Assess your current level of fitness

-Listen to you and your goals and then;

-Devise a personal training program to achieve these goals in a safe environment,

-Educate you about the fundamentals as well as the proper and safe use of all the equipment.

-Organize your training sessions according to your schedule

-Continue to encourage and motivate you through creative and fun exercise programming

Life just seems much easier when you are active – and it’s not just the body that benefits from exercise. Exercise triggers chemical changes in the brain that can have a powerful and positive effect on mental health. The ability to deal with the daily demands of hard work and play more effectively is one of the most underestimated side effects of fitness – and one of the best!

Reducing VOCs in Your House

This third in our series on Volatile organic compounds  (VOCs)  and their effects on our health, provides tips for reducing VOC exposures at home.  This post will list two principles, a few resources and provide examples to help readers achieve healthier homes.

Principles in Healthy Homes Minnesota¹  ‘s  fact sheet are:

1. Control the source.  For example,  remove the product, buy (substitute) products that emit low levels of VOCs or as a last resort; seal the surface emitting the VOCs.

2. Ventilate.  Open windows,  use fans and keep temperatures and humidity as low as is comfortable.

This post emphasizes avoiding the unhealthy product or material in the first place. New VOC emitters/ off gassers might be a new sofa, paint job or cupboards. If we decide we need such a product or material though; it is useful to know some of the healthier choices  available.

One option is to purchase floor model items that have already emitted most of their VOCs. Another is to use regulations, labeling and Groups like The Canada Green Building Council  (CaGBC)  to inform us.

The CaGBC promotes  LEED.   Leadership in Energy and Environmental Design (LEED) is a set of rating systems for the design, construction, operation, and maintenance of green buildings, homes and neighborhoods. One of the seven categories of measurement in LEED systems is Indoor Environmental Quality (which considers VOCs). So if for example, you are considering new kitchen cupboards; perhaps consult the CaGBC or a LEED certified consultant. They may suggest using solid wood instead of plywood or particle board for your cupboard construction. Or, you could consult Manitoba’s new Green Building Directories – An excellent new find!

Canada currently lags behind other countries² who have stronger VOC regulations; but where Canadian regulations and certifications / labels do exist, they can help us make healthier choices. Paint and carpet are examples.

Paint  Broad claims  about environmental impact (e.g. “Green” or “Environmentally Friendly”) might mislead.   VOCs may or may not have been considered in the claim.

Manufactures now sell paints promising low VOC emissions such as Benjamin Moore’s Natura “green promise” paint³ or Home Depot’s “Zero VOCs” paints. These claims reflect mandatory VOC concentration limits that are currently phasing in. For more on that; check Environment Canada’s recently published regulatory information about architectural coatings and look for the information sheet on VOC concentration limits for paints (on that same page).

Carpet  In Canada, the Canadian Carpet Institute uses an American  program and suggests, “…specify low-emitting products, including CCI Green Label approved carpet, when selecting household products and furnishings.”  … and:

Ventilation for 48 to 72 hours after carpet installation “adds to good air quality” even if the carpet is LEED recognized. ⁵

General

Eco Labels: For a reference on meanings of labels and claims; The Queen of Green gives us the Eco Label Guide!    Highly relevant!

Disposing of old paint and solvent. The City of Winnipeg   says I can take it to: Miller Environmental Corporation;  1803 Hekla Avenue; Phone: 204-925-9600.

More examples of how to reduce VOC levels in your home, can be found by revisiting  the Minnesota Department of Health article used in our first post of this series.

Summary  

This third post in our series about VOCs in our homes, demonstrated ways to reduce VOCs at home. Many countries have implemented regulatory controls and we in Canada are seeing them phasing in now. While this post looked at VOC source reduction in bigger home maintenance projects; our next and final post will suggest easy, healthier substitutions for everyday home cleaning and personal care products.

References

1. Healthy Homes Minnesota
2. Conference Board of Canada
3. Benjamin Moore
4. Home Depot
5. Canadian Carpet Institute & Canadian Carpet Institute
6. Earlier posts in this series on VOCs: Do I Have VOCs in my Home? & Indoor Air, VOCs and our Health.

Ever wonder where you can find information related to how you can participate in improving workplace approaches to wellness? Mental health is one aspect of workplace wellness and employers, employees and student bodies are gathering information on how to keep healthy. Our work and study affect our health and we want to be as best prepared for challenges as we can.

Take the plunge!

Safe Manitoba has  excellent recently posted information that includes ideas for employees and employers on how to make workplaces better from a psychological perspective. It is called the mental health toolkit.

Feeling safe, well and appreciated whether staff or student is important for today but good habits also impact our future health. Challenge yourself, co-workers and fellow students to change one habit for the better.

Be involved on a safety committee, staff or student wellness committee and help make your work/educational organization a better place. Be involved! It’s good for your health!

from Health Services

100 years ago, infectious diseases were the leading cause of death worldwide. In Canada, infectious diseases now cause less than 5% of all deaths—thanks to immunization programs.

As spring is upon us – finally; it is timely to remember tetanus; an acute, often fatal,  bacterial infection.  Thankfully, again due to immunization, it is rare in Canada. Tetanus bacteria are present in soil and animal digestive systems; and cause disease when they enter through even a tiny cut or abrasion. Tetanus immunizations should be renewed every 10 years.

Other diseases like measles, chicken pox, polio, Hepatitis B and many others  are vaccine preventable. Even in Canada
though; people miss immunizations. One reason misses occur now is that disease is less common and people have forgotten about these diseases.  “The Inside Minute” on Immunization shows current day, real life examples of well recognized complications of vaccine preventable illnesses.

The World Health Organization hopes their 2014  slogan, “Immunize for a healthy future: Know, Check, Protect” encourages you to check whether you and your family are up-to-date with the vaccines you need. The recent release of the new ImmunizeCA app will make that easier to do.

It is important that all of us get immunized. It is excellent assurance.

Submitted by Health Services

2 in 5 Canadians will develop cancer in their lifetime and about 1 in 4 Canadians will die of cancer.[1]

In 2013, it is estimated that 187,600 Canadians will develop cancer and 75,500 will die of cancer. [2] April is Daffodil Month. The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society. Funds raised during Daffodil Month are used to lend a helping hand for families and those receiving treatment for cancer, fund lifesaving clinical trials, advocate for cancer patients and provide access to services in your community.

For more information on Daffodil Month, check this information from the Canadian Cancer Society.

Prevention

There are a number of factors that contribute to whether you are susceptible to cancer. You can help minimize your risk by[3]:

1. Quitting smoking and limiting your exposure to second hand smoke.
2. Eating a healthy diet with lots of vegetables, fruit and fibre with little fat and sugar.
3. Maintaining a healthy body weight.
4. Keeping physical activity as an important part of your day with at least 30 minutes of moderate activity a day.
5. Reducing your alcohol intake.
6. Being safe in the sun by covering up, wearing sunglasses, using sunscreen and staying hydrated.
7. Getting the right amount of Vitamin D.
8. Monitoring environmental factors such as what household cleaners are being used and what residues are left behind especially if you have young infants and toddlers who spend an ample amount of time on the floor.

Screening

You know your body better than any one else as you will know what is normal for you. When cancer is found early, it is often easier to treat. Having regular checkups with your doctor will help reduce the risk of a health problem being ignored.  Screening tests help find some types of cancer before you have any symptoms. Talk to your doctor to learn more about your risk of cancer and what screening tests you should have. Be sure to mention any family history of cancer.

Benefits and risks of screening[4]:

Benefits:

• Better survival rates
• Better quality of life

Risks:

• False positive results
• False negative results
• Over-diagnosis
• Increased exposure to harmful procedures

Upcoming Events

There are a number of events throughout the year all over Manitoba in support of the Canadian Cancer Society and the fight against cancer.

• Relay for Life – numerous dates based on location from May to July across the province.
• River City Dragon Boat Festival – June 6^th and 7^th at the Lake Shirley Water Ski Park

If you enjoy the intrinsic benefits of being a volunteer, consider supporting the Canadian Cancer Society and volunteering your time and skills to a wonderful cause. There are a variety of volunteer opportunities available.

For more information about fundraising events and to access the volunteer application form, please visit www.cancer.ca.

Although there is a vaccine for influenza, there is no vaccine for the nasty stomach flu or norovirus as it may be called. It causes serious illness, can incapatitate for a number of days and is contagious (you can shed the virus and spread it). Children and elderly are high risk for complictions but everyone is susceptible and anyone can spread it.

It is the one that causes nausea, vomiting, cramps and diarrhea to the point where you want to be in bed, curled up in a ball and as close as possible to a toilet. It hits quickly and hard.

Did you know that just using alcohol santizer instead of washing your hands does not protect you  the same as with some flu and cold strains?  Why? This type of virus does not have the same cover or “envelope” around it which is what the alcohol santizers help destroy in some cold and flu strains, so it is not that affected by the alcohol. It is however, senstive to bleach.

Can I prevent it? Yes and with a basic and easy routine.

Wash your hands with soap and water! Often. When cleaning hard surfaces use a bleach based product following manufacturer directions. Many such wipes are on the market now.

A CDC study in health facilities found those who mostly used hand sanitizers instead of washing with soap and water were 6 times more likely to have stomach flu (gastro) outbreaks  in their long term care facility over facilities whose staff washed with soap and water.

Tips

• Food preparation areas need constant cleaning and if handling food, washing hands often is a must.
• If you have a dishwasher use it even for small loads as it has higher temperatures then can be tolerated by hand washing.
• If you must hand wash, put on rubber lined gloves and use as high a heat as possible.
• Don’t share. If you have a person in the house who has the stomach flu, isolate that person and what they use.
• Wash affected laundry on high heat. You can also run the machine on its own with some bleach to keep cross contamination at a minimum.
• Clean clean clean any surfaces a person who is ill may or could touch. A bleach based product whether liquid or wipe is best.
• Do a routine wipe down of things like keyboards, phones, remote controls and any other items that people share.
• To prevent a bout of stomach flu going around the office, class, meeting rooms, lunch rooms or coffee areas; Institute a routine of wiping down hard surfaces. Wash hands with soap and water even if you wore gloves while cleaning.
• The virus sheds from an infected person 1-2 days  before that person even knows they are sick.
• The virus can live for days on hard surfaces happily waiting for someone to pick them up.
• Drinks lots of fluids- water, milk white or chocolate and real fruit juices. It keeps you hydrated which allows your body to function at its best.

• Eat foods that replenish your system needs, protein, vegetables, grains and reduce those that put stress on the body such as energy drinks and sugars.

From Health Services

We’ve all been caught in the rush of the world in its quest to be going somewhere. This constant pressure has had us staring at a screen until out eyes are pounding , sitting on our butts until our back hurts…..what’s up with that, and going for hours without eating except for those few cups of coffee….that’s kind of like food right?

When I was younger I had a mentor tell me there was an on/off button on my backside. Anytime I was sitting down the button would be pressed to off and anytime I would stand up it would be released to the on position. This didn’t make a lot of sense hearing it but was something to be understood by applying it. It makes sense now, as I sit I am sedentary, there is little flow. As I stand I am in more motion as little as standing would be compared to sitting. Once some motion has been started it can grow into more and lead to many places. It’s like water, stagnant water has little life, can be dangerous to drink or play in. Whereas water that is flowing has vibrant energy with all sorts of life and purity, and this flowing water can be anything from a small creek to the Iguazu falls in South America.

Your life is that water. However you choose to live will reflect what kind water you manifest. There are times in our lives when we need to be slow moving like a creek to gather thoughts, have gratitude for the things we have now and there are times we need to move fast like giving time to our heart to challenge it and strengthen it cause it beats for us ALL THE TIME.

Here are 5 tips to be like water and disengage that button.

1. Stand up right now! Read the rest of this standing. Stand up and keep standing. From here after you read this make a decision to take a step forward.  What do you want to do? What can you do? Do something small as that will lead into something else and you can use momentum to keep going.
2. Set an alarm app on your phone or computer. Have it set for every hour. When the alarm goes off, stand up. Being in the office chair all day is no good for anyone. Make that once an hour commitment to do a back extension, stretch your pecs, or walk a flight of stairs. This does not have to take a long time. It can take less time than waiting in line for your morning coffee and results will come.
3. Be mindful of what your present actions are. If you are going to stand in line how are you standing? Try standing on one foot to work on balance. Try doing calf raises or just moving your body in general. I know… what if someone sees me right? Get over it. Yes people will see you so be one of the aware ones to use your time to your advantage. I bet you if more than half the people in that line were doing movements you’d do some small ones to just fit in and not be the minority. Start that movement to allow other to follow.
4. Build a ladder. Every day during your one hour self-check bell do a ladder activity. Start with one push up at 9am, then 2 at 10am and keep going until your done your day. If my math is correct in one day you will do 1+2+3+4+5+6+7+8=36 pushups. That’s a lot of pushups! Next day, do squats, steps ups, ab crunch and change it. Remember to challenge yourself so maybe you need to start with 5 squats for example.
5. Commit to a club, group, games, and organization once a week. This has to be a you time thing that can include your family, or partner or just yourself but needs to be a regular commitment. I know for one of my groups we have game night every Tuesday where we play board games all winter to keep people moving out of the house and not get too nested. These change in the spring to more outdoor type activities. This has been one of the most positive additions to my life as I get to be with friends when I’m feeling worked over by winter, as well as it gives me something to look forward to each week.

Ultimately as long as you can focus on your back side button and check it often to see if it is on or off you can begin to see what the future has in store for you. The more often you can leave it on, the happier, healthier and fulfilled you will be. Once you develop the pattern, the way the river has its path it will just flow naturally and you can enjoy the ride.

Mario De Negri

Fitness Coordinator

Life style Design

63% of Canadians struggle with making healthier food choices in the grocery store at least half the time they shop; more than one third struggle at least 75% of the time according to an Ipsos Reid poll conducted for Dietitians of Canada in the Spring of 2012. [1]

National Nutrition Month is brought to you by the Dietitians of Canada every March. National Nutrition Month 2014 is designed to inspire Canadians to get back to cooking basics and to involve children and youth in food preparation. The campaign is ‘Simply Cook and Enjoy’ as there are concerns about the lack of home cooking and loss of cooking skills.

10 Steps to a Healthier You[2]

1. Variety adds enjoyment – eat the foods you enjoy balanced with healthy choices and size-wise portions
2. Fibre is filling – fuel up with high-fibre foods for your meals and snacks
3. Surround yourself with healthy snacks – bring healthy “to-go” snacks for smart snacking wherever you are
4. Add a dash of creativity – try a new recipe or experiment with spices
5. One small step at a time – make one small change to eating habits this week
6. Feed the need – if you feel your stomach grumbling, reach for a healthy snack
7. Listen to your body cues – you may need other nourishment such as sleep, fresh air, cool water or change of pace
8. The 20-minute message – it takes 20 minutes for your brain to register that your stomach is full
9. Health is a life-long experience – focus on long-term health, not a quick fix
10. Fast food doesn’t have to be “fat” food – look for healthy alternatives

For additional details on Nutrition Month including eating tips and recipes, visit the ‘Simply Cook and Enjoy’ website at www.nutritionmonth.ca.

Did you know that in Manitoba, we have a ‘Dial-a-Dietitian’ service?

If you are looking for free nutrition information for anyone, you can call to speak to a Registered Dietitian and get answers about food and nutrition.

World Water Day

Worldwide, 13 billion people cannot access electricity, 768 million people lack access to improved water sources and 2.5 billion people have no improved sanitation. Water and energy have crucial impacts on poverty alleviation.[3]

World Water Day on March 22, 2014 is to bring awareness to the inter-linkages between water and energy and promote sustainable practices. Key Messages[4] include:

1. Water requires energy and energy requires water.
2. Supplies are limited and demand is increasing.
3. Saving energy is saving water. Saving water is saving energy.
4. The ‘bottom billion’ urgently needs access to both water and sanitation services, and electricity.
5. Improving water and energy efficiency is imperative as are coordinated, coherent and concerted policies.

For more information on World Water Day, visit http://www.unwater.org/worldwaterday/home/en/.

You’re coughing and sneezing but your exercise routine has achieved a nice rhythm and you don’t want to lose momentum. There are two voices in your head—one encouraging you to rest—the other urging you to get up and go. Now what do you do?

It’s the toughest call and it’s and it’s usually made under duress.

Fear of prolonging the illness holds you back; the desire to work up a sweat spurs you on. What should you do, heed the advice of others to rest and wait it out, or follow your instincts, and soldier on despite the congestion?

Conflicting reports about the consequences of exercising when sick only add to your dilemma. You’ve read that it’s a good move, but other evidence points to it being bad. And feeling crummy isn’t making your decision any easier.  Being active helps you alleviate some of the stress from exams and holidays yet do you conserve your energy for that all-nighter you are sure to pull for your final exam.

Well, you can take comfort knowing that every person who enjoys exercise has, at one time or another, shared in your agony. It’s about risk-taking. The risk of increasing the severity and duration of the cold, spreading the infection to other organs, leading to injury due to weakness and coordination issues, etc., are increased while exercising with a lower respiratory illness.

Your first consideration should be the people around you.  Do the other members in the Loft, at the EDC Fitness Facility or your teammates want to be around you while you are sneezing, and coughing.  They won’t appreciate you too much if you pass your bug onto them.  So if you think you are infectious, stay home.

Assuming you are not contagious do the following quick check to help you decide whether to exercise or not.  If symptoms are above the neck (and you don’t have a fever), such as runny nose, sore throat and sneezing, continue training. Go slow at first, and if you feel energized continue, increasing the pace.  Complaints below the neck, namely chest cold, fever, muscle soreness, and aching joints, provide ample reason to stay in bed.

If you do make the decision to exercise start at lower intensity.  If you feel fine, increase the intensity but considering shortening your workout.

If you feel the need to workout and are sick remember these important tips

• Eat a well-balanced diet.
•  Avoid rapid weight loss. Rapid weight loss have been shown to impair immune function.
• Try and get a good nights rest. Lack of sleep can reduce immune functioning
• Avoid over-training and chronic fatigue. Space workouts or activities as far apart as possible. Keep “within yourself” and don’t push beyond your ability to recover.
• Drink more water.
• Limit alcohol intake. Alcohol can be dehydrating which, in turn, may decrease your resistance to bacteria.
• Finally, listen to your body. If you are really sick you will feel better and recover faster if you let yourself rest.  The sooner you get better the sooner we can see you back in your yoga class or on the ice with your teammates.

When I went to university I had a difficult time making the transition.  During my first year, I reached the half-way point and I still hadn’t found that feeling of being “in stride” with it. I understood the routine of getting up for classes and making sure I caught my bus at the same time every day.  I also felt the stress of the workload piling up on me and I barely had any free moments to relax and not think – to be young and having fun.

I thought my January resolutions would’ve held out … but who was I kidding. I knew it would be the same pattern as before, and just thinking that way had already set me up for failure. I knew that if I was to succeed with what I wanted out of life I had to really take a good look at myself, really see who I was and face some of the unwanted answers to the question “Who am I?”. I would have to make some tough decisions, and change the way I live by recognizing my personal patterns (both good and bad).

Here are some tips that helped me back then and continue to help make my life one that I design for myself and not something that others have programmed for me.

1)     Just Do It

One thing that stops most of us is our inability to just do something, anything. What should I do? How should I do it?  Just the momentum of movement will lead us to answers we seek as long as we remain detached to the outcomes and remain focused on ourselves. Energy creates energy. Fears will be there and barriers will come but by taking a simple step towards what you want you will bring yourself closer to that bliss we all chase.  This one step will also create emotions within ourselves which, when they are in line with our true path, will lift us up and carry us further down the path of our dreams. However if you deal with any type of anxiety this can seem like a huge deal. It’s easier said than done. Work on being gentle with yourself and working on non-judgment. If you can find yourself at a point where you can forgive yourself for doing nothing you are on the right track to getting into doing something. There is no race in life. You are on your own timeline which can give you that sense of freedom and relieve some of the pressures on ourselves.  Read More →