We’re off! Guy and Wayne Ferguson  officially launched the 2012 rrrr… season March 31st with a 50 km training ride to the white horse in St. Francis-Xavier and back. Wayne, 73 years young, is rejoining the Red River Rebel Riders after a two-year break.

How’s this for motivation to get out there and exercise: his goal is to ride 3,000 km this season! And I had trouble keeping up with him already.

Wayne rides with one of those gizmos that measures just about everything (heart rate, speed, altitude, distance to the next latte) and it says he burned about 750 calories on this loop. So we didn’t feel too guilty stopping at the Road House Steak House on the way back thru Headingly for a couple of sticky cinnamon buns. We’ll be counting the kms, sticky buns, and flat tires between now and the MS Ride September 8th. Go to our team site to pledge or to join the team.

Note to self: Next time, remember my water bottle.

Submitted by Guy Dugas, Chair of Accounting and Computer Education

Or maybe that should be brrrr… I missed the beautiful weather last weekend because I was fighting a cold, but I did finally get my bike out a good month earlier than last year. At minus 4, the ride was cut short by painfully cold fingers that felt fused to the handlebars. Still, nice to hit the road again for another season.

rrrr… is for the Red River Rebel Riders. Remember us? We are the RRC team that has been cycling the 150 km round trip between Dauphin and Clear Lake the last 8 years to raise funds for MS. We have so far raised over $30,000 in support of research and services for the many Manitoba sufferers of Multiple Sclerosis, thanks mainly to support from our friends at RRC.

Expect regular posts from here to our September 8th ride. I intend to share info about the rrrr… team, answer any questions, and document our recruiting and fund raising progress along the way. In the meantime, why not consider joining the team yourself!

Visit our MS Team Page to learn more.

Submitted by rrrr… team captain, Guy Dugas

Team rrrr... 2011: Mike, Guy, Yuri, Michael, Derek, Roxanne

Red River College is fortunate to be able to provide a wide range of Wellness supports for staff and students (though access varies from one campus to another).

This month the Wellness Blog turns the spotlight on Chaplaincy Care.  As noted in the College’s Day Planner:

Students and staff may drop by or phone Chaplaincy Care and speak with chaplains (representing various denominations) regarding personal concerns, relationships, stress, crisis situations, life issues, values, spirituality, grief or change, self-esteem, addictions, or any other concerns.  Chaplaincy Care’s volunteer chaplains serve people of all races, beliefs and cultures.  They are here to provide students and staff with personal support, encouragement, empowerment, hope and can facilitate study groups.

Chaplaincy Care is for students and staff looking for a listening ear or a shoulder to lean on.  They provide complete confidentiality and a safe place for support and conversation as you work through life issues, stress, relationships or spiritual questions. They also provide a crisis ”Care Line”, available Monday to Friday from 8:00 a.m. to 6:00 p.m.  The cell phone # is:  898-2686. 

They also maintain a prayer room (A-223 on NDC) for quiet, personal prayer, meditation, renewal or reading. The room is available between 7:00 a.m. to midnight, whenever the college is open. If you want more information about these services and those who provide them, please check out the College’s website.

Looking to motivate each other to get active in the new year, the Aboriginal Student Support and Community Relations department held the ” It only takes a minute to win it!” challenge earlier this year. 

To kick things off, event co-organizer Tracy Brant (Aboriginal Centre Coordinator) sent a message to staff in the department, encouraging them to enter into a four week challenge to increase daily fitness.  Two teams of five members were formed, and each member began tracking the amount of time they spent participating in daily physical activity.

The rules were as follows:

• The activity needs to be at least 15 minutes per session
• The activity should get you heart rate up.  If it’s something like walking try to walk at a brisk pace to get your heart rate up!
• Don’t stress out and put too much pressure on yourself…it is for fun (as well as an excuse to get off the couch and get active!)

The challenge ran  from Monday, January 23 to February 20, 2012 – and resulted in a whopping 167 hours of physical activity!  As one participant, Lisa Carriere, said:

 “I felt the challenge was a great idea, it gave us a chance to get away from our desks and motivate each other as a team.  I’m sure some people could hear us laughing in that stairway thinking – Hey, sounds like they’re having fun, and we were having fun!”

It goes to show how a little bit of friendly group competition among friends can help motivate one to spend a few more minutes each day to be active.

Staff from the ASSCR posting on the "dreaded" staircase

With an early start to the growing season, it’s not too early to consider what you might plant in your backyard or garden. 

There are many advantages to planting native plants – including their ability to adapt and survive our temperamental weather changes, and their benefits for attracting wildlife – like birds and butterflies. Check out the book Naturescape Manitoba for some great ideas of what to plant if creating habitat is one of your goals.

My favourite place to shop for native prairie plants is at Prairie Originals located in the Lockport area.  Unfortunately, it isn’t open for business until May 11th, but it’s worth checking out the website to see what’s offered.  If you’re not familiar with prairie plants, you should check out the reading list that’s on their site.  Some personal favourites of mine are Wild Bergamont, Purple Coneflower, and Giant Hyssop.  There are also a variety of fruit bearing shrubs – like Saskatoons and Wild Plums.  Sweet Flag (Calamus) is also a great aquatic plant with interesting medicinal properties. Most greenhouses in and around the city also carry some native plants, so drop in to one in your neighborhood to see what’s there.

Another great place to visit for plants or to learn more about prairie habitat is the Living Prairie Museum – located just south-west of the NDC campus.  They also have a plant sale in May, plus seeds for many native species available inside the centre.  In addition to regular tours and workshops, they are offering planting workshop in May to coincide with their plant sale.  They also have a lending library on site, so you can pick up a wide range of interesting books for free.

If May seems too far away – don’t worry.  In a few short weeks the Greenspace Management program is having its annual Plant Sale and BBQ –  April 19th from 11:30 – 1:00 – in the new greenhouse complex at the NDC campus. There will be trees, shrubs, perennials, prairies, interiors and a new feature – water garden plants. A slight word of caution though (as noted in the Staff News):

The trees, shrubs, perennials, and prairie plants have been forced into leaf / bloom in the Red River College greenhouse in the fall and winter of 2011-12. The plant material was used to teach plant identification to the Greenspace Management and Landscape Technician students. Experience has shown that this plant material, when planted outside in the spring, will spend the growing season “readjusting” (may have less leaves, vigour, etc.) and then grow  normally the following growing season. Because of the “out of season” forcing of the plants there is no warranty on the plant material, and the price has been significantly reduced.

So come visit Ruth, Gord, and the rest of the Greenspace Management instructional staff and students to support this event and get some great plants for yourself.

Happy Gardening!

Submitted by Mike Krywy, Research and Planning

I took a little break from blogging. I guess I was looking for some material to write about.  It is easy to find a recipe, but I think it takes time to come up with something deeper.  We all know that wellness is broad—physical health, metal health, emotional, spiritual, etc.

I am personally going through an introspective mode or stage.  I am doing some soul searching, soul cleaning like a spring cleaning, ha, ha, and I am becoming aware of many things.  I stepped outside to take a short break and it was wonderful to feel the sunshine, to feel the warmth on my face.

I realized how much I have been running in my life.  By choice, I run to stay fit. It is my choice of exercise and I think it is most of the time perfect for me.  Now I am becoming aware how healthy it is for me to slow down, to be in the moment, to listen to myself.  Our lives are so busy and I feel my life is a treadmill experience.  But it doesn’t have to be that way, I can choose to slow down. When I do that, when I slow down, it feels good.  I listen better, I take care of myself better, I am more patient and as a result of that, I am a better mother to my son.

I realized that I have been running in life for the last eight years in Canada and I feel tired.  I am not only physically tired, but also tired on a soul level.  My whole being resists the go-go mode and maybe it is time to listen to myself.

Today I will raise a question: What are you practicing? As you go through the questions, I am doing the same with you.  The process is helping me prioratize and make healthier choices:

• Do you want to practice rushing through your morning, or can you wake up a little earlier and simplify your morning routine so that you practice a slow, enjoyable morning ritual?
• Do you want to practice checking your mail inbox when you first get to your computer, or can you do something better?
• Do you want to speak angrily to your kids, or can you speak to them with kindness and compassion?
• Do you want to practice complaining and self-pity, or can you practice gratitude?
• Do you want to practice rushing and being busy, or can I practice simplifying and going slowly?
• Do I want to practice shopping, or can I practice giving?

Yes, I realize that it will take a lot of practice to change my habits.  I give myself permission to make mistakes.  I think it takes many little steps to build a new skill, but I need to take the first one.  I will take it one day at a time and it will get easier. I know it.

I will leave you with a quote from Confucius: Our greatest glory is not in never falling, but in rising every time we fall.
Have a great week!

 Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

There is nothing like sunshine and warmer weather in Winnipeg after a long winter.  Well…this year we were fortunate to have a warmer winter than the previous ones.

I moved to Winnipeg about eight years ago in the middle of winter.  Yes, got the boots, the jacket, everything I needed to keep warm.  I experience -60 C with the windchill.  I used to wonder why Winnipeggers talk all the time about the weather.  By now, I consider myself a Winnipegger, so I totally understand.  Now, I find it cute when I see teenagers wearing T-shirts when the weather gets above 0 C and in the beginning, I found it strange.

Since spring is here, I decided to share some salad recipes I found in the on-line Chateline magazine.  I am definitely going to try them out. Bon appetit!

Beets and greens salad

Swiss chard with lemon and onions

Directions: 1. Toast 1/4 cup sliced skin-on almonds in a large frying pan over medium-high until golden, about 2 min. Transfer to a plate. 2. Add 1 tbsp olive oil to frying pan, then 8 cups packed chopped Swiss chard and 1/4 tsp salt. Cook, stirring frequently, until chard is wilted, about 3 min. 3. Remove from heat and stir in 2 tsp lemon zest, 1/2 tsp lemon juice and toasted almonds. Serves 4. Per serving: 77 calories, 3 g protein, 4 g carbs, 6 g fat, 2 g fi bre, 189 mg sodium. Excellent source of vitamin A.

Sesame cucumbers

Directions: 1. Cut 2 English cucumbers into french-fry-sized sticks. Transfer to a large bowl. 2. Add 1/4 cup rice vinegar, then 4 tsp each sesame oil and honey, 2 tsp toasted black sesame seeds and 1/4 tsp salt. Toss until coated. 3. Refrigerate at least 20 min before serving. Serves 4. Per serving: 99 calories, 2 g protein, 14 g carbs, 6 g fat, 2 g fi bre, 148 mg sodium.

Pumpkin orzo

Directions: 1. Heat a medium saucepan over medium. 2. Add 1 tbsp olive oil, 1 minced garlic clove, 1 1/4 cups orzo, 1/2 cup pumpkin purée and 1/2 tsp dried sage. Stir until orzo is coated. 3. Add 2 cups vegetable broth. Stir often until orzo is tender, about 10 min. Reduce heat to medium-low if needed. 4. Stir in 1/2 cup grated parmesan. Serves 4. Per serving: 299 calories, 13 g protein, 45 g carbs, 8 g fat, 3 g fi bre, 574 mg sodium. Excellent source of vitamin A.

Happy Spring everyone!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

Happiness is such a big word.  Most people I know strive and want to be happy.  But what is happiness? What makes us happy? Maybe it is something personal and special for each one of us.  I have heard and read that true happiness comes from who we are and it is something we cultivate inside each one of us.

Writer, life coach, and educator Srikumar Rao claims that we are hard-wired for happiness.  When he is asked, ” Why then am I so unhappy?”, he responds,” You have spent your entire life learning to be unhappy”. Think about that for a moment.

Dr. Srikumar Rao has done a talk consisting of two parts.  If you are interested in learning more on how we are hard-wired for happiness and how happiness is part of our innate nature, check the following youtube talks:

Also, if you need tips to help you feel joyful, try some of the following ideas:

http://www.chatelaine.com/en/article/34967–10-secrets-to-happiness-that-really-work

Have a great weekend everyone!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support

Two College teams participated in the Corporate Female category. The staff team included Hannah McKinnon(Enrollment Services), Judy McMullen (Controller’s Office), Fatima DeMelo (Library Services), Margarita Natcheva Rowley (Diversity and Immigrant Student Support) and Sara MacArthur (Sustainability). The student team comprised five Nursing students. You can find the race results here.

The Great Grain Relay isn’t just a nice way to get to know College colleagues and have a fun week end workout, but proceeds from the event are donated to a different non-profit organization annually. This year’s “Charity of Choice” was the Juvenile Diabetes Research Foundation.

A special thanks goes out to RRC instructor James Slade for promoting the event and encouraging College participation. James  participated in the relay as well, though he was on a much more competitive team (which is defined by wearing real running shorts and checking your lap splits).

So mark March, 2013 in your calendar and keep your eye on All Staff News. We want to increase College participation next year.

The Red River Runners are (left to right) Margarita, Judy, Sara, Fatima and Hannah

I don’t know if you are like me, but no matter how healthy I may try to eat, I have to have a treat at least couple of times a week.  I seem to be okay.  Well, here is a Heart-Healthy Chocolate Chip Cookie recipe to try from the Vegetarian Times site.  I know I am going to!

Submitted by Margarita Natcheva Rowley, Diversity and Immigrant Student Support