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.

I attended a workshop at the Manitoba Tourism Education Council called Managing Workplace Stress– A Survival Guide. I wanted to share some of the ideas and tips I learned with you.

We can allow stress to manage us or we can choose to manage stress. There are many different methods out there and just like the causes of stress are individual, so are the solutions. Finding the ones that work for you is a matter of trial and error. Some suggestions are listed below.

1. Think positively: the idea is to try to avoid negative thinking and over-analyzing what co-workers have said or done, as this increases your stress levels. If we allow the negative self-talk to start, it can spiral out of control.

2. Be realistic: As much as you may want to be Superman or Superwoman, you can’t be. Be realistic about what you can and cannot accomplish. There is no point in trying to complete a two hour task in 45 minutes.

3. Set Goals: Being realistic doesn’t mean that you should not have goals. Absolutely do so. Goals help you move from negative situations to positive situations; goals provide motivation and direction. Just remember to prioritize your goals and focus on the most important ones first. Recognize that you may need to give something up in order to achieve your goal and break large goals into smaller goals, so that they are more manageable.

4. Stop procrastinating: When you procrastinate or delay a challenging or difficult task, you increase your stress level. Instead of doing it, you think about, you stew about and you worry about it. Getting into the habit of attacking your to do list, instead of pushing it to the side, will reduce your stress level.

5. Learn to say “no”: We sometimes put additional stress on ourselves when we agree to take on more than we can handle. When someone asks you to do something, even if it is something we would like to do but simply don’t have the time for, it can be very difficult to say no. Examples:

Clarify your reason, without making excuses, for being unable to help.  ” I can’t right now because I have another project that is due by 5 p.m. today.” or ” I don’t have time today, but I could schedule it in for tomorrow morning.” or “Yes, I can help you by filing this paperwork and will get that done for you tomorrow morning.”

6. Find the Funny: Humor is another great stress reliever. It has been scientifically proven that a good belly laugh lowers blood pressure, reduces hormones created by stress, gives the immune system a boost, and creates a sense of well-being and happiness.

7. Get organized: Look around. If you would rather work around your clutter than deal with it, you could be inviting more stress into your life than necessary. Eliminate clutter, set up an effective filing system, gather essential tools, and manage workflow, and you will be on your way to creating an effective, less stressful workplace.

8. Assess yourself: Sometimes we are the cause of stress in the workplace.  Take a moment to honestly consider how you treat those around you.  Are you in any way contributing to the stressful environment in your workplace? If you are in a supervisory/management position, are you recognizing and rewarding your team members for their efforts? Are you being overly demanding? Are you providing the training and support that they need in order to succeed? Remember, your success depends on their success.

I hope you find the suggestions useful.

“There are two primary choices in life: to accept conditions as they exist or accept the responsibility for changing them.” Denis Waitley

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!”

We want you to be part of the movement, literally!

In the name of physical health and to beat the lunchtime-eat-at-desk-blues, Red River College has started a Run Club.

The concept is simple. Meet at the Notre Dame Campus North Gym doors at 12:05 dressed and ready to go. Head out with the group to run/ walk the 5 kilometer ‘out-and-back’ route. Faster runners or those looking to add some distance can complete an additional jaunt through the cemetery at the turn-around point.

Run Club will meet come rain or shine, because as running enthusiast Dayna Graham (Learning Assistance Centre) says, “this is run club, not sugar club!”

• No need to register.
• No need to be an experienced runner.
• The only thing you need to do is give it a try.

And judging by these smiling faces, it sure looks like fun!

Inaugural Run Club runners (left – right): Michael, Judy, Brian, James, Sara, Jackie, Alison, Chau.

When I was six years old, I wanted to be a jewelry designer. I made earrings, pendants, you name it out of wire and beads. When I told my mother that I want to be a designer, she said that I will not be able to make it in Bulgaria creating jewelry. So my childhood dream to be a designer was out of the picture. I focused on my studies.

In college, after I finished the Community College of Southern Nevada, I transferred to the University of Nevada, Las Vegas. I went to see an Academic Advisor to discuss two career options I had in mind–Nursing and Elementary Education. The advisor said that it would take longer for me to finish a degree if I pursue either of these two careers. Well, I went home to discuss my options with my sponsors (my host family at that time). They said that I will have to pick something else, something which will take less time to finish. I end up taking…….International Business. What a disaster! Somehow I finished my degree, but any free minute I had, I read books on psychology and spent time with my friends from all over the world.

Who said that I can’t be a designer? The designer in me is still there. I can still do what I consider beautiful. I can create beauty around me—with the food I cook, in my home, in my interactions with people. After all, I am the designer of my life.

Why not being a teacher? Now that I am a mother, I can teach my son so many things. I will encourage him to do what he loves, because only then he will enjoy life and be successful. I will also share with him that what I learned is that the purpose of our lives is to be happy. Of course, one day he can verify my theories experientially.

Here I am trying to teach my son something, but meanwhile he is teaching me so much about love, patience, and being in the moment.

“Live your life in the manner that you would like your kids to live theirs.” Michael Levine

Now this puts my life into perspective……

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.

Encore Documentary Screening

Beyond Gay: The Politics of Pride

Monday, June 18, 2012

1:30 p.m. to 3:30 p.m.

Orange Lecture Theatre, Notre Dame Campus, Red River College

Homosexuality remains illegal in roughly 80 countries. In 7 it is punishable by death. It’s time for change. Pride is more than a parade and a party. It is a giant step towards true human equality. Join us for a global tour of Pride celebrations around the world to personally experience the powerful oppression that continues to exist, and the triumphs of celebration…

Please register before June 14 at https://go.rrc.ca/information/Services/StaffLearnDev/default.aspx

Presented by the Red River College LGBTT* Initiative in partnership with Staff Learning and Development.

For more information:

Nora Sobel, Diversity Initiatives Coordinator: nsobel@rrc.ca or 632-2404

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.

College Days are new this year (sort of), going from a week of workshops, festivities, and activites to a month long compilation of events.  Since Wellness activities are spread throughout the calendar, here are a few highlights.

May 31st – Innovation Day – The Wellness Committee will be in the NDC Library hallway with the blog on display as well as a Blender Bike – which combines biking with blendering.  So come by, saddle up, meet some Wellness Committee members, have a smoothie, etc.

June 4th – Wellness Day Breakfast / Walk-a-thon / Commuter Challenge – a chance to forgo the chores of preparing your own brekkie so you can come in and have something healthy at work. This is at the Voyageur Cafeteria (NDC) and the Roblin Centre cafeteria as well. The Walk-a-thon begins at noon and runs till 1:30 – at the NDC and EDC campuses.  A great time to stretch the legs and get out – go here to register.

The Sustainability Office also kicks off the Commuter Challenge this week.

June 8th – Picnic on the Lawnat NDC. New this year, is the picnic on the lawn at the NDC campus. This should be a good time to get outside, meet some co-workers, and hopefully enjoy some sunshine for a change.

(Originally posted on the Red Goes Green blog)

Have you been thinking about leaving your car at home? Not sure what to do without it? Let the 2012 Commuter Challenge be the time to give it a try!

RRC is taking the Challenge and we encourage you to join in! During Environment Week, June 3rd to 9th, join the more than 7,000 Manitobans who will cycle, walk, run, skate, bus, carpool or telecommute their way to work!

The Commuter Challenge is a friendly, national competition that encourages daily commuters to choose greener modes of transportation. Whether you ride Transit on a regular basis, or cycle to work for the first time ever, you qualify as a Commuter Challenge participant. So register for the Challenge and be counted – the more of us that participate, the better our chances of winning!

By registering on the website you will have a chance to win some exciting prizes, two of the largest being a $500 travel voucher from VIA Rail and a night at the Fairmont Winnipeg. You will also be eligible for the the RRC employee prizes which include a $700 gift certificate for either a new bike or an Extreme Bike Makeover at Natural Cycle. You will also help our workplace win as we strive for the highest participation rates in our population category!

On Tuesday June 5th President Stephanie Forsyth will participate in the Commute Challenge by cycling in to the NDC with Sustainability Manager Sara MacArthur. RRC has a history of high participation rates in the Commuter Challenge. In 2010 College participation won a silver placement for our staff population category. In 2009 College participation won a gold placement. Let’s bring our participation back up to gold in 2012!

Here are a few resources to help you get started…

Cycling – Manitoba Cycling Association; Bike to the Future; “The Commuter Cyclist: Tips and resources to make cycling to work as easy as riding a bike”; Winnipeg Cycling Maps are available from a number of locations, including in C409, and in the Environmental Issues display across from the bookstore at the NDC; City of Winnipeg Active Transportation; City Cycling courses being offered, see p. 82 of the Leisure Guide for details.

Walking – Prairie Pathfinders’, Winnipeg Trails Association 

Transit – Navigo, BUStxt

Carpool – www.carpool.ca