Women and Weights
Are you a female that wants to start a fitness regime but don’t know where to start? Does the idea of learning a bunch of new equipment intimidate you? Are you already active but want to bring more focus into your workouts? You are not alone! Join in this 4 week session to become more familiar with the gym setting. Together we will discuss training myths, where to start, benefits of exercise, and learn more about gym equipment. Bring an eagerness for a lifestyle change and lot’s of questions!
Week 1 – classroom setting
Week 2 – gym walkthrough learning about various equipment
Week 3 + 4 – workout
Instructor: Amanda Pilloud
NDC- 4 Sessions
Wednesday’s April 20 – May 11 12:00-12:45PM
EDC- 4 Sessions
Wednesday’s May 18 – June 8 12:00-12:45pm
About the Instructor: Amanda is a certified yoga instructor and personal trainer. With thirteen years of ballet, years of curling, hiking, biking, marathons and exercising, Amanda is no stranger to physical activity. Wanting to share her passion for movement with others Amanda completed her 200 hour yoga teacher training through YYoga, followed by her 300 hour yoga teacher training in India. She has attained her Personal Training certification to coach people in a one on one setting. You can expect from her sessions; encouragement to move to your full potential, a focus on body alignment, a chance to calm your mind from the stresses of daily life, challenging sessions that match your ability and a quirky sense of humour.
To Register: contact Cole Skinner @ email@example.com or 2397. Participation is Free, however limited spots available. Participants are expected to attend all 4 sessions.
It may sound simple, but one way to help maintain a balanced mood is to eat healthy. Just as there is a relationship between food and our bodies, there is a connection between food and our minds.
Eating lots of fruits and vegetables is always good for us, but there are also other foods containing important vitamins and minerals that contribute to our overall mental health. Here are some to be sure to grab the next time you’re out grocery shopping!
Folic acid is one of the B vitamins that’s linked to the “feel good” chemicals in the brain — serotonin, dopamine and norepinephrine. This is why people with a folate-deficiency have been found to experience symptoms such as irritability, fatigue and depression.
B vitamins including folate are destroyed by substances such as alcohol, refined sugars and nicotine and are not stored in the body long-term so you have to make sure to consumer them regularly.
People with low levels of selenium, an important mineral for overall brain functioning, tend to feel more anxious, depressed and tired. Brazil nuts as well as pumpkin and sunflower seeds are a great source of selenium, so head out to Bulk Barn this week and stock up! Your mood will thank you.
Zinc plays a role in modulating the brain and body’s response to stress and a zinc-deficiency can lead to symptoms of depression. Whole grains such as whole wheat bread and pasta, wild rice and quinoa contain high levels of zinc.
Whole grains are also naturally rich in an amino acid called tryptophan, which your body needs to produce serotonin and melatonin. Serotonin, the “feel-good hormone,” improves mood and relaxes brain and body, while melatonin helps establish and maintain steady sleep cycles. All in all, whole grains are pretty awesome so make sure you’re getting your three to five servings per day!
Studies suggest that Omega-3 Fatty Acids have a mood-stabilizing effect and may protect against depression and other mood disorders. Other sources of omega-3 Fatty Acids include canola, flax seed or walnuts.
Click here for more information on the relationship between food and mental health.
Thanks to Kathleen McClinton, registered dietician, for sharing information and insight that helped to create this blog post.
Rebels Athletics and Recreation Services are excited to bring the Lunch and Learn series to the college this school year. Come participate and interact with fitness, exercise, and wellness professionals as they present on wide array of active living topics.
2015 Spring Session
First Session – Nutrition Myths Busted
Date: Monday, March 30
Location: Green Lecture Theatre
Host: Janelle Vincent
Whole grain bread or rye bread? Butter or margarine? Gluten or no gluten? If you’ve asked yourself these questions, come and join us for this exciting Lunch and Learn, where we will discuss healthy eating and bust nutrition myths!
About the Host
Janelle is a Registered Dietitian with a passion for sport! She completed a Kinesiology degree prior to her Human Nutritional Sciences degree and recently completed the IOC Diploma in Sports Nutrition. She was a Bison athlete in Cross-Country and Track and Field and is also a Competition Development (Level 3) trained coach in Athletics. She currently works with various athletes and teams representative of various levels of competition, from endurance to strength/power to precision/skill sports.
Her goals in sport nutrition are to combine both university degrees and her sporting background to help high performance athletes achieve their athletic goals by guiding them in properly fuelling their bodies.
Second Session –
Running Efficiency: How to Train: Best practices!
Date: Wednesday, April 22
Location: North Gym
Host: Sheldon Reynolds
Whether you are training for soccer, ultimate Frisbee or a marathon there are basic similarities in running strides. Participants should wear running attire. Dress in layers. Shorts, t-short, sweats or tights and a sweatshirt or light jacket. You will learn, technique, training, and nutrition in preparation for competition. If you have any specific questions regarding specific training for a 10km, ½ marathon….bring them!
About the Host
Sheldon Reynolds, a lifelong runner will facilitate this active session. He has coached learn to train athletes as well as adult instructors in the Athletics Canada Run, jump and Throw program. Sheldon is an endurance athlete in the Active for life stage that has competed in races from 1,500 meters to the marathons and completed Ironman Wisconsin in 2010.
Third Session – Biking 101-Part 1
Date: Wednesday, May 13
Location: Green Lecture Theatre
Host: Dave Elmore
Biking basics: Sizing and purchasing advise on where to get a bike and as well where to purchase bikes from. Basic maintenance and preparing for your bike ride also discussed.
About the Host
Dave Elmore is a certified CAN-Bike Master Instructor and was a founding member of Bike Winnipeg. He served as the Director of Safety and Education for over 6 years and remains active serving on several committees. CAN-Bike is a national program run by Cycling Canada offering a variety of courses on all aspects of cycling safety and skills. An avid road and commuter cyclist, Dave has been commuting by bike from Charleswood to downtown for over 25 years. He is also the project manager for Bike Week Winnipeg and the former project manager of Bike to School Winnipeg (now coordinated by Green Action Centre). A regular volunteer at The WRENCH, Dave enjoys building and repairing bikes of all kinds.
Fourth Session – Biking 101-Part 2
Date: Wednesday, May 27
Location: PH Staff Parking
Host: Dave Elmore
Taking it on the road: ABC Quick Check – how to quickly check that your bike is safe to ride. Skill component: learn some basic and often overlooked skills that can help you be more confident and safe on your bike. (straight line riding (w/shoulder checks and signals), rock dodge, quick turns, panic stops). Please bring your own bike to this session. Rec services has a limited amount of bikes that can be used.
Red River College Athletics and Recreation Services offers Group Fitness Programs suited to all interests and fitness levels. Our highly trained and enthusiastic instructors will lead you through a fun and challenging workout suited to you.
Registered Programs For 2015 Winter Term
Boot Camps with Cameron on Mondays from 11:05am to 11:50am
Yoga with Amanda on Mondays from 4:15pm to 5:15pm and Thursdays from 4:15pm to 5:15pm
Rapid Revolution Spin with Lesley on Tuesdays from 11:05am to 11:50am.
Dynamic Core with Lesley on Tuesdays from 12:05pm to 12:50pm and Thursdays from 12:05pm to 12:50pm.
Zumba with Melissa on Wednesdays from 11:05am to 11:50am
Back Care with Andrea on Wednesdays from 4:00pm to 4:45pm
20/20 Stack Training with Lesley on Thursdays from 11:05pm to 11:50pm
Cardio Fusion with Ming on Fridays from 11:05 to 11:50
Soccer Boot Camp with Jordan on Fridays from 12:05 to 12:50
Regular classes will start January 19th and run until March 30th.
A “Free Week” of Classes will occur starting Monday January 12th. Classes will be held in their normal time slots and locations. A great way to try a new and different class before signing up!
Drop in cards for 5 or 10 classes per term can also be purchased. An unlimited Full Fitness Pass can also be purchased, allowing to attend as many classes as you want.
Registration Starts on Monday January 5th. To register for a class download the attached form, fill it out and take it to the Student Service Centre to make a payment. 2015 Winter Fitness Classes Registration Form
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Enjoy the fun of trying new dishes and tastes for the holidays. Try it and share with friends or friends to be!
This dish is festive and nutritious using whole wheat couscous, chickpeas, flax seeds, canola oil, and garden vegetables. Being an excellent source of vitamins and iron it can be served as a meal on its own. Enjoy!”
From Health Services
Chickpea & Cranberry Couscous Salad
1 ¼ C chicken stock
1 C dried whole wheat couscous
¼ tsp each of turmeric, ginger, cinnamon, salt & pepper, cayenne
1 C dried cranberries, 1 medium diced zucchini, carrot, red/green/yellow peppers
3 chopped green onions
2 C cooked chickpeas
1 tsp roasted flax seeds
¼ C each of lemon juice & canola oil
Zest of whole lemon
Combine stock and spices, bring to a boil. Stir in couscous, remove from heat, cover and let stand for 5 minutes. Transfer to large bowl and let cool to room temperature. Break up any couscous lumps with fingers and add the cranberries and chickpeas. Sauté zucchini and carrots in 1 T canola oil for 4 minutes on high, then add to couscous, cranberries, and chickpeas. Add green onions and flax seeds. Optional: chop in bell peppers for colour (I sometimes add chopped black olives and cherry tomatoes). Add lemon zest and juice with canola oil. Refrigerate for at least one hour. Garnish with fresh parsley
What are energy drinks?
Energy drink is a term invented by the beverage industry. It is not FDA approved and describes a drink that includes caffeine combined with various herbs or vitamin products. In Canada, caffeine does not have to be listed on labels unless it has been added to the product separately as a pure substance. That means that consumers of energy drinks, especially young people, can develop serious side effects from unrealized high caffeine consumption, and become dependent on such products.
“Caffeine loaded energy drinks have now crossed the line from beverages to drugs delivered as tasty syrups,” wrote Drs. Paul Hebert, Noni MacDonald and Matthew Stanbrook, in their editorial, published in the CMAJ’s July edition. “However, because energy drinks are regulated as foods, the manufacturers are only required to list ingredients according to standard food formats. The total caffeine content or equivalent in cups of coffee are nowhere to be seen. There are no health warnings.”
Stimulants such as guarana and ginsing are often added and these increase the effects of the drink. More than 100mg/day of caffeine has been shown to increase blood pressure. With guarana alone 1g is equal to almost 40mg of caffeine.
Should energy drinks be consumed before or during exercise?
Karrie Heneman, PhD,Project Scientist and Sheri Zidenberg-Cherr, PhD from Nutrition Science Specialist Department of Nutrition,University of California tell us.
If you experience any of the following AND drink “energy” drinks-stop. It could be caffeine toxicity. Acute caffeine intoxication can cause a multitude of symptoms. They can include the following:
- Heart palpitations
- GI (gastrointestinal) upset
- Potential heart arrhythmia (irregular heart beat)
- Feelings of anxiety and nervousness
- Feelings of being hyper-energized
- Loss of sleep
What can you do?
- Read the labels of all health products you consume, including energy drinks. Some cans/bottles contain more than one serving so you need to multiply the per serving dose to know the amount of ingredients you are drinking.
- Even better! Make healthy beverage choices, especially when playing sports or exercising. Water is always a better choice than an energy drink, real fruit or fruit juice, and chocolate or other milk drinks.
From Health Services
Ways to combat the impending flu season: 
With the temperatures fluctuating, and more time spent indoors, the flu season inevitably sneaks in and strikes those vulnerable. Flu viruses are constantly changing, it is recommended that the flu vaccine be administered each year. October or November is the recommended best time to get vaccinated, but you can get vaccinated before or after these peak months.
Here are some other tips to help prevent colds and flu:
- Eat and Sleep – Along with exercise, eating right and getting plenty of rest keeps your immune system healthy and better able to withstand infection. Eat plenty of vegetables and fruits that offer antioxidants, and try to get seven or eight hours of sleep each night.
- Exercise – Moderate exercise for 45 minutes a day, five days a week, can reduce the risk of a cold by a third.
- Wash your hands often – Use warm water and a good helping of soap. Don’t forget to clean under the nails, and between fingers.
- Watch your fingers – By rubbing your eyes, covering your mouth, or rubbing your nose with your hands, you can infect yourself with cold virus particles.
- Clean for Virus Protection – Use disinfectant, especially in the bathroom and kitchen, when you clean at home. Try to avoid using sponges and rags, as they can be an additional source of germs.
Fall super foods: Read More →
2 in 5 Canadians will develop cancer in their lifetime and about 1 in 4 Canadians will die of cancer.
In 2013, it is estimated that 187,600 Canadians will develop cancer and 75,500 will die of cancer.  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.
There are a number of factors that contribute to whether you are susceptible to cancer. You can help minimize your risk by:
- Quitting smoking and limiting your exposure to second hand smoke.
- Eating a healthy diet with lots of vegetables, fruit and fibre with little fat and sugar.
- Maintaining a healthy body weight.
- Keeping physical activity as an important part of your day with at least 30 minutes of moderate activity a day.
- Reducing your alcohol intake.
- Being safe in the sun by covering up, wearing sunglasses, using sunscreen and staying hydrated.
- Getting the right amount of Vitamin D.
- 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.
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:
- Better survival rates
- Better quality of life
- False positive results
- False negative results
- Increased exposure to harmful procedures
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 6th and 7th 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.
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. 
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
- Variety adds enjoyment – eat the foods you enjoy balanced with healthy choices and size-wise portions
- Fibre is filling – fuel up with high-fibre foods for your meals and snacks
- Surround yourself with healthy snacks – bring healthy “to-go” snacks for smart snacking wherever you are
- Add a dash of creativity – try a new recipe or experiment with spices
- One small step at a time – make one small change to eating habits this week
- Feed the need – if you feel your stomach grumbling, reach for a healthy snack
- Listen to your body cues – you may need other nourishment such as sleep, fresh air, cool water or change of pace
- The 20-minute message – it takes 20 minutes for your brain to register that your stomach is full
- Health is a life-long experience – focus on long-term health, not a quick fix
- 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.
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 include:
- Water requires energy and energy requires water.
- Supplies are limited and demand is increasing.
- Saving energy is saving water. Saving water is saving energy.
- The ‘bottom billion’ urgently needs access to both water and sanitation services, and electricity.
- 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/.
 2013 Nutrition Month Campaign Summary, Dietitians of Canada. 2013.
 UN Water. www.unwater.org/worldwaterday/about-world-water-day/key-messages/en/
 UN Water. www.unwater.org/worldwaterday/about-world-water-day/key-messages/en/
Since we are still in the middle of another Winnipeg winter, I made the decision to spend some more time in the kitchen, with an eye towards cooking some healthier meals and keeping the “winter weight” off. I don’t own many cook books, so I used that thing called “the Internet”, and started to search for some easy to prepare, yet healthy meals.
The first blog I visited was created and is run by a good friend of mine, Cam Makarchuk. Cam is a personal trainer and owns a Fitness studio in the city, Boom Bodyshapping on Jubilee. He started a blog, where he shares fitness tips, blogs and recipes with his clients and anyone who is interested in health and fitness. He recommended a few recipes to me, and I would like to pass them along to you. The first recipe is for a Beef & Spaghetti Squash Ragu. The second recipe that I have yet to try, but will soon is for a Paleo Pad Thai.
The second website I visited was suggested by my mom. She is an avid cook and cookbook collector; she passed along a cookbook to me written by a pair of sisters, Janet and Greta Podleski, aka the LooneySpoon sisters. They’ve sold a ton a cookbooks, and they’re easy to follow healthy recipes were great for me to cook from. They have a great fried chicken recipe and an even better Sweet Potato and Black Bean Chilli.
Hopefully these recipes will produce some delicious food for you! Pair that with some time in the North Gymnasium and Loft or in the fitness facility on the EDC campus, and your winter will be far more healthy and productive!
Athletics & Recreation Coordinator