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

Many students struggle with budgeting and managing their finances while going to school. It’s a normal part of student life as not many students can pay for their education without taking out a loan or line of credit, or working at least part-time during the school year.

This can be a significant source of stress for students and certainly does nothing for our focus and concentration!

If you’re worried about your finances, here are some ideas for helping you take control of the situation so you can feel less stressed (preferably sooner than later!):

• Create a plan. 

When it comes to finances, information is power. So take avoidance off the table as a coping strategy. Make a date with yourself to sit down and go over what you spent in the last month and plan a budget going forward. Force yourself to look at the hard numbers and keep in mind that money comes and goes. You will (presumably) be working and making money eventually so you can worry about the details of paying back any money you owe then. For now, you need to think about how much money you have to work with for the remainder of school.
• Enlist the help of an expert. 

If you’re feeling overwhelmed going through your finances (or even just thinking about starting to), see if you can make an appointment with a financial advisor where you do your banking. Don’t be nervous — they meet with clients all day, every day so this is hardly something new for them! Just be honest about your concerns. You will likely feel much better after talking with them and coming up with a plan.
• Look into student-specific resources

. Red River College’s Student Awards and Financial Aid office offers a number of scholarships and bursaries that you may qualify for. If you don’t have a student loan already, it could be worth looking into Manitoba Student Aid (you can apply for a student loan throughout the year). Manitoba Student Aid also offers grants and loans that don’t require immediate repayment while you are a full-time student.
• De-stress. 

After trying one or all of the above, it’s a good idea to do something fun or relaxing to help reduce your stress levels. There are lots of things that you can do that don’t cost money. It can be as simple as getting some fresh air with a friend or using the fitness facilities at RRC. You can also check out the free entertainment and events happening downtown or in your area.
• Talk about it

. Don’t ignore the stress you’re feeling. The problem and your uncomfortable feelings won’t go away until you work through them. If you need some help figuring out what steps you should take first, the Counselling and Accessibilities Services can help. To book an appointment, fill out the online intake form and someone will contact you to set up an appointment.

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.

The College’s fourth annual Chili Cup has come and gone, with two rookies from the Athletics and Recreation department (Shane Ray and Cole Skinner) taking the top prize for their “Ring of Fire” chili.

This marks the second time that a Rebels team has won the Cup, as that competitive spirit (honed on the courts) has apparently been translated into the culinary martial arts octagon.

Also making the podium were the Mamasitas, who took second place in the People’s Choice voting for their “Not Your Mama’s Chili”. The Mamasitas were also selected by the President’s Choice committee for their team spirit (and for bringing along some TP to the event).

Rounding out the winners were members of the RRC Students’ Association, with their SA’WEET N’ SA’PICY” Chili. They bravely represented the student body, but came up just shy of top place.

Shane Ray and Cole Skinner accept the Chili Cup from RRC President Stephanie Forsyth.

The event raised $264 for the RRCSA Food Bank, which provides services to RRC students in need.

Next up is the Chili Day in March (Thursday, March 20), where the winning chili will be served up at the Voyageur Cafeteria (NDC).  Chili and a bun can be had for $3.95 and there will be drop off bin for the RRCSA Food Bank on site – so please bring a tin for the bin. The Food Bank typically helps about 120 students and their families from the NDC and EDC campuses every two weeks.

Read More →

Lauren MacLean is president of the Red River College Students’ Association. She is completing her second year of Business Administration with an accounting major. After receiving her RRC diploma she plans to continue her studies towards a Commerce degree. 

When Lauren MacLean, president of the Red River College Students’ Association (RRCSA) started feeling stressed out, she didn’t hesitate to do something about it. She called her friends and talked to them about what was going on in her life. When that didn’t translate into her feeling much better, she made an appointment with a counsellor.

“At one point, talking to my friends was actually making things worse for me because I was feeling guilty about going on and on about the same things, said Lauren. “It was a relief to talk to a counsellor because there were no expectations and I didn’t feel like I was burdening anyone.”

Reaching out for help

Lauren started seeing a counsellor in Counselling and Accessibility Services once a week. After working through her feelings and coming up with a plan for minimizing stress and other negative feelings, she didn’t need to visit as often. Now, she simply checks in when she feels she needs to — about once a month.

“I’m in a good place now. It’s not often that I have intense feelings of anger or frustration or lots of stress that I need to work through like I did when I first started going,” said Lauren. “What I get out of sessions now is mostly feedback about whether I’m on the right track with something or that my goals are realistic.”

Sometimes a fresh perspective from someone we aren’t close to is exactly what we need to move forward. It was, and still is, something Lauren finds helpful.

“When I talk to my counsellor, Chad, he asks questions and points things out that I wouldn’t have necessarily thought of on my own,” said Lauren. “This is great because in my role with the RRCSA, I need to examine issues and decisions from many angles and think about how they affect different people. This kind of thinking also comes in handy when I’m working with other students on group projects.”

A great resource for students

For Lauren, Counselling and Accessibility Services is a vital resource that more students should take advantage of.

“I don’t want any student to feel ashamed or weird about seeing a counsellor. The counsellors at RRC are free and honestly, they’re awesome. There is no one solution to coping with mental health issues — some people will find solace in drawing or spending time with their dog — but counsellors are one great resource that I highly recommend.”

Interested in scheduling an appointment?

If you’d like to make an appointment with a counsellor, complete the online intake form. Someone will be in contact with you to schedule an appointment.

Are you looking to burn away those winter blues?  No worries, the fourth annual Chili Cup is set for March 13th at the Notre Dame Campus at the former Prairie Lights location on the mall level.

The event starts at noon – but come early as the event runs until the chili is all gone.

It costs $3 to come as a taster with all proceeds from the event going to the Students’ Association Food Bank.

And your contestants are:

Contestant Name: Tammy Kowerko

Team Name: Tammy Kowerko

Team Name: Tammy’s Totally Awesome Tequilla Chili

Team Name: This is an award winning tantalizing chili that will have you craving for more! “It’s that I just can’t get enough feeling!” Tammy’s chili is made with a hint of heat and a unique combination of spices and secret ingredients that would surprise you!  Give this chili a try — you will be so happy that you did!

*

Contestant Name: Shane Ray

Team Name: Ring of Fire

Team Name: Hurt

Team Name: a little of this, a little of that, some stuff we found at the back of the fridge.

*

Contestant Name: Leslie Ternowetsky, Lindsay Mullholland & Sue Hayduk

Team Name: Señoras Picantes

Team Name: Vegé Molé Olé!

Team Name: Vegan chili in a Mexican mole style.

*

Contestant Name: Counselling and Accessibility Services

Team Name: Bowls of Steel

Team Name: Spicy Beef Chili

Team Name: Meat lovers, get your chili bowls ready, you are going to love our spicy beef concoction.  And we hope you like it HOT! Fiery is the best way to describe the heat – it will sure to melt the winter away for good! But, if hot isn’t your thing, don’t worry, we’ll have toppings to help tone it down so all will enjoy 🙂

*

Contestant Name: Norlan Page

Team Name: Internal lnferno

Team Name: Kim Chi Li

Team Name: Korean-inspired chili

*

Contestant Name: Red River College Students’ Association

Team Name: SA’ll Good

Team Name: SA’WEET N’ SA’PICY

Team Name: This hearty blend of fresh ingredients will stimulate your taste buds as it awakens your senses with sweet and spicy flavor.

*

Contestant Name: Cristina Gomes

Team Name: the Mamasitas

Team Name: Not Your Mama’s Chili

Team Name: If its in your fridge its in the chili.

*

Contestant Name: Mike Krywy

Team Name: Dr. Inferno and the Cosmos

Team Name: Alien Beans

Team Name: This cosmically inspired culinary creation will take you to a previously unexplored galaxy of taste, on a trip that will blow your mind and then fuse if back together in ways that have yet to be invented here on Earth.

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 →

Thinking of sprucing up the house this spring? If so, this series might be for you. It relates home maintenance and personal care products to health. It focuses on Volatile Organic Compounds (VOCs) that come from these products, and affect air in our homes. The series outlines:

• What VOCs are & where they come from,
• How VOCs affect health,
• Ways to reduce our exposure to VOCs at home.

What are VOC’s?
The Environmental Protection Agency (EPA) says volatile organic compounds (VOCs) are emitted as gases from certain solids or liquids. VOCs include a variety of chemicals, some of which … have short – and long-term adverse health effects.

EAST TORONTO FROM BEARE HILL.
LEFT, ON A CLEAR WINDY DAY, TORONTO AIR APPEARS FRESH AND CLEAN.
RIGHT, ON A STILL SPRING DAY OUR
SMOG PROBLEM IS READILY APPARENT.3

Health Canada says:

Volatile organic compounds (VOCs) are a large and diverse family of chemicals that contain carbon and hydrogen. They can be emitted into indoor air from a variety of sources including cigarette smoke, household products like air fresheners, furnishings and building materials such as paint, varnish and glues. They are also found in gasoline and other fuels and can enter the home through vehicle exhaust or vapours from stored fuel coming from attached garages or traffic outside.

 They affect air quality. Outdoors, VOCs contribute to the smog and greenhouse gas loads and that is why many countries first began to regulate them.

Sources of Indoor VOCs

There are thousands of VOCs; some natural; others are man-made. They do not always have a smell.  The Minnesota Department of Health lists common VOCs encountered in our homes:  Acetone, Benzene, Ethylene glycol, Formaldehyde, Methylene chloride, Perchloroethylene, Toluene, Xylene, 1,3-butadiene.The same excellent article shows us more specific kinds of VOC sources under headings like: building materials, home and personal care products. 

Sources of VOCs

Sources of VOCs

To focus on an example, we can look at methylene chloride, found in paint strippers. California recently focused an awareness campaign on it. Using graphic reports, it describes actual and tragic health/illness events where the compound was in use. The campaign also lists safer product options and the personal protective equipment specific to each type of paint stripper.

This post has outlined what VOCs are and where they come from.  It provides a link to allow the reader an expanded view of an example VOC. Our next post will return to VOCs in general and outline more of their concerning health effects.  Tune in yet again to see some easy, often inexpensive, healthier home and personal care options.

References

1. The Environmental Protection Agency (EPA)
2. Health Canada.
3. Friends of the Rouge Watershed   
4. Minnesota Department of Health
5. Sources of VOCs

From Health Services

February is Heart Month!

Heart disease and stroke are two of the top three leading causes of death. Did you know?

• Every seven minutes in Canada, someone dies from heart disease or stroke.[1]
• Heart disease and stroke costs the Canadian economy more than $20.9 billion every year in physician services, hospital costs, lost wages and decreased productivity.[2]
• 9.7% of Canadians are in ideal cardiovascular health, 53.8% are in intermediate health, and 36.5% are in poor health. [3]

Even though these are some scary statistics, there are some risk factors that you cannot control such as age, gender, family history or ethnicity. However, there are a number of risk factors that you can do something about:

• High blood pressure
• High blood cholesterol
• Diabetes
• Being overweight
• Excessive alcohol consumption
• Physical activity
• Smoking
• Stress

What can you do to control your risk to heart disease and stroke?

There are 8 steps to prevent heart disease according to the Mayo Clinic by using a heart-healthy diet.[4]

1. Control your portion size
2. Eat more vegetables and fruits
3. Select whole grains
4. Limit unhealthy fats and cholesterol
5. Choose low-fat protein sources
6. Reduce the sodium in your food
7. Plan ahead: create daily meals
8. Allow yourself an occasional treat

How do you know if you are currently at risk?

The Heart & Stroke Foundation has created a Risk Assessment that you can complete online. The Risk Assessment helps you find out what is putting you at risk for heart disease and stroke. You can create an account or complete the assessment anonymously. The questions regarding your health and lifestyle are simple and take less than 10 minutes to complete.

To complete the assessment, visit: Heart & Stroke Risk Assessment

Did You Know?

You may have a soft spot in your heart for a family pet. Through STRATA Select, you are eligible for discounts on Pet Health Insurance through Petplan Pet Insurance®? You have a choice of annual coverage limits and may be eligible for a discount on monthly premiums. Check it out!