I love Walking. It’s such a healthy way to get around, and it doesn’t wreak havoc with my feet. I used to run a wee bit until plantar fasciitis came for a long, painful, visit. But walking has been beneficial; it’s kept me moving, it gets me outside and away from my computer.

Being a person who requires an external motivation, I’ve found that walking to a location is preferable to walking around a track or on a treadmill. Making a commitment to exercise can often be hard to keep up if it’s self-directed. If you live close to work or commute by bus, walking part of the way to work is a perfect motivator, particularly if you want to reach work in time. And at the end of the day, walking at least part way home from work is one of the best stress relievers available. Walking with a companion or two, either human or canine is a great incentive particularly if you can commit to regularly scheduled dates and times.  

At any time of year, Winnipeg is a perfect city to walk in and around. There are so many beautiful places to wander. At this time of year, walking in the city is a bit of an adventure. So far this winter it’s not snow drifts that get in the way, it’s the ice. A person has to stay alert and plot their course down a stretch of sidewalk, with lots of weaving from one side to the other, a bit of clambering over some piled snow, a couple of hops over icy bits, and one or two leaps of faith.   

If you are able to be mobile, walking is a convenient, easy-to-use method of staying healthy. It relieves stress, it can be meditative, or it can be exhilarating. Other than good shoes, no special equipment is needed. You can think, talk, sing if you want, and wander to your heart’s content, all while getting fit and healthy.

I’ll say it again, I love Walking … and Yoga and Zumba, but that’s another post, maybe.

Submitted by Nancy Ball, Research and Planning

Are you achy and stiff after a day on the keyboard? Wearing all kinds of wrist splints to fend off tendonitis and carpal tunnel syndrome? Your ergonomics are good, but you’re still suffering?

Consider the keyboard itself. Kinesis Corporation has a contoured keyboard that reduces strain by eliminating the excess stretching that traditional keyboards require. Research and years of commercial use have proven its worth.

The keys for each hand line a bowl to fit your relaxed fingers naturally. Keys are set at various depths that relate to the length of different fingers. The bowl shape means you do not have to reach as far. The layout is still QWERTY, but can be switched to Dvorak. The right bowl can also work as a number keypad (very easy if you use the optional foot pedal), which is much appreciated by those in accounting and finance.

Aside from relieving pain and strain, the contoured keyboard also improves productivity. While it might look awkward to new users, they soon find they can type more comfortably and even faster than before.

Learn more at: http://ergocanada.com/ec_home/products/alternative_layout_1.html
or see it in action (below) or at: http://www.youtube.com/watch?v=hxH7Uith0tQ

Submitted by Stephanie Fraser

Like Halloween and Easter, Valentine’s Day is a mecca of treats and chocolates. While a box of candy or truffles might make a nice gift for a sweetheart, they’re not necessarily the best choice for your heart – or your waistline. Valentine’s Day is typically a day where you show your love through traditional gifts of candy and sweets, but why not share the gift of a healthy heart with your loved one instead?

Cook a Healthy Meal at Home

There’s nothing that says “romance” like taking the time out to cook your significant others’ favorite meal at home. Valentine’s Day is typically one of the busiest days for restaurants, so skip the reservations and spend time alone without all the chaos of a crowded restaurant. Because you’re not paying for an expensive dinner date, splurge on finer ingredients to make fresh, healthy dishes like Pomegranate Duck, Mussels, Roasted Rack of Lamb, or Filet Mignon with Mushroom-Wine Sauce.

Get Active

Who says you have to go to dinner and a movie? Think outside the box and plan a Valentine’s Day date that’s both romantic, and active. What not try skating? Many community centers across Winnipeg have outdoor skating rinks, and The Forks offers both a skating rink and skating trails, as well as rentals. There’s also the Assiniboine Credit Union River Trail on the Assiniboine River.

Dance lessons at one of Winnipeg’s dance studios, bowling, or even a romantic walk with hot chocolate along the Assiniboine River in St. Boniface are all great active date ideas.

 Make Healthy Valentine’s Day Treats

Eating some sweets on Valentine’s Day is almost inevitable. It would be cruel to deny yourself a treat or two, but at least you can have some control over what you’re consuming if you make them yourself. Whether it’s for the office, around the house, or for your child’s elementary school Valentine’s Day party, try these simple tricks and recipes to make this year’s Valentine’s Day treats a little bit more health-conscious.

• Dark Chocolate – Substitute milk or white chocolate for dark chocolate (choose 70% coco or higher) in your recipes to maximize your health benefits, while still retaining that chocolate-y flavor. Dark chocolate has been proven to help lower blood pressure, curb cravings for sweet and healthy foods, and even help lower cholesterol.
• Fruits – Strawberries, raspberries, and cherries are all romantic fruits, so why not try and build a tasty dessert around them? Dip berries in (dark) chocolate for a fondue, use them to make a fruit sorbet instead of ice cream, or top vanilla frozen yoghurt with berries and chocolate sauce for a sundae.

• Triple Chocolate Black Bean Brownies – Cut out the fat and pump up the protein with this healthier version of the usually rich and buttery triple chocolate brownie. http://joythebaker.com/2012/01/triple-chocolate-black-bean-brownies/
  
• Whole Wheat Sugar Cookies – Decorate these high-fiber cookies with low-fat cream cheese icing, and colour and flavor them with pomegranate juice for extra calcium and antioxidants. http://www.food.com/recipe/whole-wheat-sugar-cookies-63179

Submitted by Hayley Brigg, Creative Communications Student

In anticipation of the Heart Smart Potluck Challenge, here’s a an idea for adding some zest to your potatoes, with a Mediterraen styled roasted lemon and rosemary potatoe dish from the Manitoba Heart and Stroke Foundation website.  The site is loaded with recipes, so have a look and begin planning your February potluck.  

Roasted lemon and rosemary potatoes

Makes 4 servings (1 L/4 cups)

Lemon is a fresh flavour that goes well with potatoes. Which makes this side dish an easy addition to any meal time table. Adding a touch of oil near the end of cooking helps brown the potatoes and adds a touch more flavour.

Preparation time: 10 minutes
Cook time: 1 hour

Ingredients

• 750 g (1 1/2 lbs) mini red potatoes
• 50 mL (1/4 cup) no salt added chicken or vegetable broth
• 1 large clove garlic, minced
• 15 mL (1 tbsp) chopped fresh rosemary or 5 mL (1 tsp) dried rosemary, crushed
• 10 mL (2 tsp) grated lemon rind
• 25 mL (2 tbsp) lemon juice
• 2 mL (1/2 tsp) paprika
• 1 mL (1/4 tsp) freshly ground black pepper
• 10 mL (2 tsp) extra virgin olive oil

Directions

1. Cut potatoes in half lengthwise and place in large bowl.
2. Add broth, garlic, rosemary, lemon rind and juice, paprika and pepper; toss to coat well.
3. Spread into parchment paper lined roasting pan and roast in 220 F (425 F) oven for 45 minutes.
4. Stir in oil and roast for about 15 minutes or until golden brown and tender.

Nutrition information per serving (250 mL/1 cup)

• Calories: 165
• Protein: 4 g
• Total Fat: 3 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
• Carbohydrate: 33 g
  • Fibre: 3 g      
  • Sugar: 2 g
• Sodium: 12 mg
• Potassium: 642 mg

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

Posted: August 2011.

In anticipation of the Heart Smart Potluck Challenge, here’s a tasty and “heart smart” orange glazed salmon recipe from the Manitoba Heart and Stroke Foundation website.  The site is loaded with recipes, so have a look and begin planning your February potluck.  

Orange Glazed Salmon

Makes 4 servings

Cutting down salt by using simple ingredient of orange zest and orange juice to enhance flavour, heart healthy salmon has never tasted this good. Enjoy the benefit of omega-3 without giving up on taste.

Ingredients:

• 12 oz (360 g) salmon fillet (without skin)
• 1 tsp (5 mL) orange zest
• 1 whole (4.5 oz/131 g) fresh orange (juiced)
• 1 tsp (5 mL) honey
• ½ tsp (2 mL) salt
• ½ tsp (2 mL) pepper
• 2 tsp (10 mL) olive oil

Directions:

1. Thoroughly wash and dry orange before zesting.
2. Use a medium-fine grater, grate the orange until only the white pith remains over the fruit. The orange zest will be used to flavour the salmon. Be careful not to use any white pith as it is bitter in taste.
3. Cut orange in half and squeeze out all the juice.
4. Mix orange juice, honey, salt, pepper and orange zest together to make marinade for the salmon.
5. Pour marinade over salmon and marinate salmon for 15 minutes.
6. Remove salmon from marinade. Save marinade to make the glaze for the salmon later on.
7. Brush salmon with olive oil before placing them on the heated grill. Cook until fish turn opaque and turn the salmon over once during cooking. It will take approximately 7-9 minutes altogether pending on the thickness of the salmon.
8. In a small pot using high heat, reduce the leftover marinade to a glaze.
9. Drizzle the glaze over salmon before serving.

Nutritional information per serving
(3 oz/85 g)

• Calories: 194
• Protein: 17 g
• Fat: 12 g

• Saturated Fat: 2 g
• Dietary cholesterol: 48 mg
• Carbohydrate: 4 g
• Dietary fibre: 0 g
• Sodium: 339 mg
• Potassium: 312 mg

Developed by Sosan Hua, RD. ©The Heart & Stroke Foundation.

February is Heart and Stroke Awareness Month, and the Wellness Committee is excited to launch our Heart-Smart Potluck Challenge.  The Wellness Committee challenges our college community to host a Heart -Smart Pot Luck between February 13^th and February 24^th.  Get together with your colleagues or challenge another department  to a “Potluck Throw Down” to see who can make the tastiest Heart-Smart dish.

If you’re not sure what to make, head over to the Heart and Stroke Foundation website and browse their extensive set of Heart-Smart recipes. While there, you can also check out their 10 simple suggestions for healthy eating.

We are also looking for delicious Heart-Smart recipes to put on the Wellness Blog, so please send your recipes and photos of your pot luck to Isabel Bright (ibright@rrc.mb.ca).

Eat Well and Have Fun!

Next up in the Wellness photography series is Pamela Desmet Franklin, an instructor at the Language Training Centre.  

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Rock Orchid

This “orchid” was found thriving amidst miles of barren vertical and horizontal rock scree off of the Banff/Jasper Hwy. during a summer road trip.  It reminds me of how tenuous yet how persistent is the will to life.  This is one of the six pieces of mine showing until March 31, 2012 at the Cre8ery Auxiliary Gallery on Adelaide and William across from the Roblin Centre.  Contact  Pamela Desmet Franklin at pameladesmetfranklin@gmail.com to talk about art & photography.

Submitted by Pamela Desmet Franklin, Language Training Centre

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If you have an interest in photography or other artistic pursuits, contact mkrywy@rrc.mb.ca to find out how you can contribute to the Wellness Blog.

Let’s face it, the floors at RRC are rock hard, and the campus is huge. Our feet pay the price, and many RRC staff have learned the hard way about a condition called plantar fasciitis.

What is Plantar Fasciitis?

Plantar fasciitis is an inflammation of the connective tissue in the sole of the foot. Do you get up in the morning and find your first steps agonizing? Are you paying for all kinds of Dr. Scholl’s products looking for relief? If so, you need to understand this condition and seek treatment.

While we often have tired and sore feet after a busy day, plantar fasciitis pain is usually acutely felt in the heel, especially first thing in the morning. It can feel like you’re walking on the ends of your bones. You may find that flexing your toes upward is also difficult. The condition can lead to knee pain, or heel spurs (a small bony growth on the heel bone). In severe cases, surgery might be indicated.

While the pain seems to originate in the heel, it is often the result of what is commonly referred to as “falling arches,” which can be expected as you age and/or gain weight. Yes, it’s time for sensible shoes and proper arch supports. Shelve those stilettos and save your feet.

Treatment for plantar fasciitis is effective, but can be slow, depending on the severity of your symptoms. Consult a physiotherapist for proper diagnosis and a personalized course of therapy to alleviate your discomfort and prevent a recurrence. There are many tools and treatments that can (literally) get you on your feet again.

Find out more at:

http://www.howdlephysiotherapy.ca/Injuries-Conditions/Foot/Foot-Issues/Plantar-Fasciitis-Heel-Pain/a~259/article.html

http://www.sportsinjuryclinic.net/sport-injuries/foot-heel-pain/plantar-fasciitis

Submitted by Stephanie Ruth Fraser

Hello from Red River College’s Winkler Campus! More specifically, from the Administrative Assistant program here at the Winkler Campus. To help our Campus shake off those post-Christmas winter blues we threw an event on January 23, 2011 called Burn the Blues.

Now what is Burn the Blues, you ask? Good question! We designed the event around the idea of beating the winter blues. January is one of the most depressing months of the year, and we wanted to cheer up our fellow students. Wellness and inspiring others to be active and think about healthy choices was something we wanted to incorporate, and so Burn the Blues was born!

It was a great chance for all the students in Winkler (about 75) to mingle with each other, enjoy some smoothies, and win some free stuff. There’s was also great information about:

• being active in winter
• how different foods affect your mood

Not only that, students experienced a short, low-impact workout with a Tyson method trainer.

We want to thank Keith Doerksen (RRC Winkler Regional Manager) and Linda Fehr (our wonderful Event Planning instructor) for helping us make the event a possibility and a success!

We’ve all been told that getting eight hours of sleep is the key to being alert, productive, and healthy – but how many of us actually get it? Sleep is a supremely precious commodity which many people tend to sacrifice for work, school, and even our personal lives (after-hours work functions, kids, your favourite late night talk show?).

According to WebMD, sleep deprivation can hurt learning, cause accidents, lead to depression, forgetfulness, and even cause you to gain weight.

Thankfully, Health.com has a great series of web videos with information on what prevents us from getting a good night’s rest, and tips we can try to increase the amount of sleep we get per night, and even how to sleep better.

One suggestion was to try out “bedtime yoga”, which can help beat stress and insomnia:

Submitted by Hayley Brigg, Creative Communications student