Curious about meditation? Unsure where to start?
Join us in person on April 5th to experience a guided Imagery meditation with sound healing to help to us find peace within, while relaxing to the healing intention and vibration of the crystal singing bowls. l’aura Carrol will guide us into nature and peaceful places as a way to unwind, restore and rejuvenate.

About the Facilitator

l’aura Carroll has been offering healing sessions and meditation opportunities for 25 years working with individuals, groups, workshops and recordings. l’aura is an Intuitive Energy Sound Healer, Hypnotherapist, Shamanic Practitioner, Reflexologist and Reiki Master. 

Find out more about l’aura on her website here.

The Details

Date: April 5th

Time: 12:00- 1:00pm

Location: eTV Immersion Room

For more information about meditation and the benefits of introducing meditation into your self care routine check out this great article discussing both the physical, emotional, and spiritual benefits of meditation.

Registration required, to register please email Pamela Villafranca, Mental Health Coordinator.

For questions and accessibility needs, please contact Pamela Villafranca

This is a guest post from Rong (Angela) Ge, a current student at the Language Training Center, she is currently completing her practicum with the Campus Well-Being Unit at RRC Polytech. Angela graduated from Nanjing University with major in Psychology. She worked in an education service centre for the past three years and has helped hundreds of international students settle down in Winnipeg. For now, Angela is moving forward to study in the Health Care field and is focusing on the individual mental wellness in the community.

How Do we improve our mental wellness as International Student?

Studying abroad is a challenge for each and every international student. If you are an international student, do you have a moment like this? Not feeling well but can not tell your parents thousands of miles away, or feeling so lonely and overwhelmed at night?

The main cause of mental health barriers among the international students is that they are taking too much pressure. Therefore, it requires special attention on their mental wellness.

Academic Stress

Generally, most of the parents have high expectations. They hope their children can adapt quickly to a non-native language environment and achieve excellent scores. In fact, the students need more time to get used to the new environment, since they just arrived in a different country, meeting different people, having a different life style. However, when the international students are unable to achieve the desired goals, they are considered not working hard enough.

Economic pressure

Most international students, therefore, depend on their family savings to fund the tuition and living expenses. Compared with the local students, their tuition fees are much higher, and they need to live on a budget to keep life balanced.

Emotional and social stress

This barrier is particularly acute among international students. Initially, their parents who used to take care of them are far away, and the old friends who used to listen to them are not around. Lacking friends and social activities make international students feel even more lonely.

What can we do?

In this special period, all of us are gripping for a way out, but we should pay more attention to the international students, especially their psychological construction. Every international student is brave and excellent. It is worth praising that they can go abroad to live and study alone. However, since there are some misapprehensive voices in the society, many international students are afraid to seek help when they encounter psychological issues, for fear of being looked down upon.

Hopefully, every international student can be safe and healthy.

Here are some tips for improving mental wellness.

• Develop a good habit

Good Habits are essential to our health. They can make the chances of achieving and maintaining our lifestyle goals such as exercising regularly and managing learning time, along with increasing quality of life.

• Self-regulation

Take a break when we are facing with a tough situation. Take the time to think things through, make a plan, wait patiently before acting.

• Get enough sleep

Sleep is an essential function that allows our body and mind to recharge. Healthy sleep helps us reduce stress and improve our mood, think more clearly and do better in school, and get along better with people.

• Go outside and in the sun

Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping us feel calm and focused.

• Live in the moment

Abraham Maslow once said, “The ability to be in the present moment is a major component of mental wellness.” Only in the present can help us achieve true happiness, peace, and joy.

• Seek help in the community

By the time reading this blog, there is no doubt that you are a member of this community. To support students and staff to stay well in spirit and mind, RRC Polytech is committed to providing excellent counselling service and support.

Click here to learn more about counselling here

Keep in mind, you are not alone. Growing and learning are important, but you need to allow yourself to pause, take a break, and then move forward.

关注国际留学生心理健康问题

作者简介：葛蓉(Angela Ge)，现就读于红河理工学院语言中心，毕业于南京大学社会心理学专业。 在过去的三年，Angela曾就职于一家教育服务中心，协助和陪伴数百位国际留学生在温尼伯展开留学生活。如今，Angela计划学习医疗领域的相关课程，并且持续关注社区中个人心理健康问题。

对每一位国际留学生而言，海外求学永远是一项挑战。如果你是一名国际留学生，你是否有过如下的时刻？伤心失落却不能告知千里之外的父母，亦或者是某一个深夜，孤独和无措相伴？

造成国际留学生心理健康问题的最主要因素，是他们承担了太多的压力。因此，这需要我们更多的关注。

学业压力

一般来说，大部分的家长给予了过高的期待。他们希望自己的孩子能快速的适应非母语环境且取得完美的分数。可实际上，学生们需要更多的时间来习惯新的环境，因为他们目前正处于一个新的国家，会遇见不同的人，拥有不一样的生活方式。然而，当留学生们没有办法达到预期的目标时，他们就会被认为是努力不够。

经济压力

大多数留学生是需要家庭的支持才能支付学费和生活费的。相较于本地学生，他们的学费会高很多，所以需要省吃俭用来平衡学业和生活。

情绪和社交压力

这个问题存在于大多数的留学生当中。照顾我们的家人远在海外，愿意倾听的挚友不在身边。缺乏朋友和社交活动，使得留学生们越发觉得孤独。

我们可以做什么？

在这个特殊的时期，每个人都在寻求出路，留学生们需要我们更多的关注，尤其是他们的心理健康。每一位留学生都是勇敢和出色的，他们在海外求学和生活的行为值得我们称颂。但是，因为有一些不理解的声音存在，有些留学生在面临心理问题时，不敢寻求帮助，怕被别人瞧不起。

真心的希望，在求学的道路上，留学生们能安全和健康。这里有些小贴士可以帮助大家提高身心健康。

• 养成良好的生活习惯

好的生活习惯对健康尤其重要。它们可以让我们有机会实现和维持我们的生活目标，比如定期锻炼和管理学习时间，同时提高生活质量。

• 自我调整

在我们遇到困难的时候，让自己休息一下。在做出下一步行动之前，好好的考虑，做一个计划，或者静静的等待。

• 保有充足的睡眠

睡眠可以让我们的身体和头脑在夜间充电。健康的睡眠可以减少压力和改善绪，考虑事情更清晰，在学校表现的更好，以及和他人友好相处。

• 出门晒晒太阳

研究表明，曝露在阳光下，可以使大脑释放一种叫血清素的荷尔蒙。血清素与改善情绪、帮助我们感到平静和专注有关。

• 活在当下

马斯洛（著名的心理学家）曾经说过:“活在当下的能力是心理健康的一个重要组成部分。”只有活在当下才能帮助我们获得真正的幸福、安宁和欢乐。

• 在社区中寻求帮助

当你读这篇文章的时候，毫无疑问你已经是我们的一员。为了支持学生和教职员保持良好的精神和思想，红河理工学院致力于提供优秀的心理辅导服务和支持。

点击这里了解更多:    https://www.rrc.ca/counselling

记住，你不是一个人。成长和学习虽很重要，但是你需要允许自己停下来，休息一下，然后继续前行。

The idea of creating art can sometimes feel stressful for folks. We may not consider ourselves artists, or we might be worried about the end product and if it will look nice. Painting and art can be so much more than the final product. Art can be a ritual that represents us staying in touch with our needs, allowing us to take a break from our everyday stress to focus on the colours, feelings, and textures of the painting process. Above are some featured paintings from last months paint night from both students and staff!

Join the RRC Polytech Students’ Association (RRCSA) and Healthy Minds Healthy College (HMHC) for the last paint night of the academic year!

What is Paint Night?

Paint Night has become very popular in the last couple of years, but if you’ve never been to paint night before, you may find yourself wondering what it is! At its core, paint night is a creative way to hang out with your friends and create a masterpiece!

You Learn to Paint

At paint night, you learn to paint. Whether you’re a complete beginner or a pro painter, there will be an instructor to guide you the whole time! Everyone in the class is working toward creating their own version of the same painting. The teacher will lead you through your painting step-by-step. Our paint nights last two hours.

It’s Therapeutic

Painting is good for you! Paint night is great for people who love to try new things, meet new people, and explore new sides to themselves.

Bring Your Own Supplies

• three paintbrushes (large, medium, and small) • any size painting canvas (12″x16″ is the average size) • acrylic paints (all primary colors)

The Details:

Date: March 24^th

Time: 6:00pm-8:00pm

Register Here

Join us for some fun self care to spark your creative side. For any questions please feel free to contact Pamela Villafranca.

Andrea Schroder, from the Creative Dream Incubator, will lead participants through a 60-minute in-person workshop. Join Andrea to relax, get in touch with yourself, and explore the concept of self-care.

We recognize that the last two years have been hard, and the last thing we need right now is to be hard on ourselves. Therefore, this workshop will focus on JOY as a remedy for stress and look for simple and joyful ways to increase self-care.

The workshop is an experiential workshop where you will be guided through different types of meditation and visualization to relax your body and mind deeply. We will go back and forth between meditation and journaling to process your thoughts and feelings and develop new ideas for simple ways to reduce stress and increase joy in your life.

Bring a journal/notebook and something to write with.

About Andrea

Andrea is a life coach, spiritual counselor, artist and avid journaler. She has a degree in fashion design and is an accredited spiritual teacher. Andrea created the Creative Dream Incubator in 2011. Andrea has over 25 years’ experience teaching and studying the intersection of creativity and spirituality.

You can find more information about Andrea on her website here

Event will be held in person at the Notre Dame Campus in the eTV Immersion room. Masks are required. To register contact Pamela Villafranca. Registration is limited so contact Pamela quick!

The Details

Date: March 29th 2022

Time: 12:00pm -1:00pm

Location: eTV Immersion Room

In person: Masks required

For questions or accessibility need, please contact Pamela.

The following is a guest post by RRC Polytech’s Fitness Coordinator, Mario De Negri

Most of us have to sit for long periods because of our work or school. When we sit for long periods of time it becomes easy to let our posture slip into a position that has us slouching or hunching forward which can lead to sore muscles and an aching body. Unfortunately, with the increase of work that requires us to be sitting, we can find ourselves deskbound for most of the day and sometimes long into the evening. However, by taking short breaks from sitting, we can help increase our cardiovascular function, increasing our life expectancy! Incorporating stretching throughout the day will also help increase your blood flow and improve your posture.

It is important to find reasons to get up from the chair and incorporate extra movement in our routines to minimize body stiffness and pain. A general rule of thumb is for every 60-90 minutes of sitting, we should get up and try to move for a minimum of 20 minutes. The longer we remain seated, the harder it will feel to get up and move. Movement does not mean we have to go for a long run or head to the gym. Increasing our activity can be as simple as doing a few stretches to switch up our routine.

So, if you find yourself having to be deskbound for long periods at a time, take a few of these easy stretches and put them in your pocket to use throughout the day. They require no equipment, take very little space, and can even be done while sitting in your chair.

Click here to find 7 simple stretching exercises you can do while sitting at your desk. 

During times of stress, it is essential to focus on maintaining and developing tactics that support us in maintaining our self-care. This includes ensuring we are eating enough, getting enough water, and sticking to a sleep routine. Sometimes self-care is very practical, and it can just make sure we are putting food into our bodies. So, show yourself some love, and care by joining us at Cooking for Wellness!

Date: March 16^th 2022
Time: 6:00pm – 8:00pm

Abby Legaspi is a Nutrition graduate from the University of Manitoba with 10 years’ experience running cooking programs for different non-profit and grassroots organizations. She now works at Norwest Co-Op Community Food Centre. She is passionate about almost everything related to food, from gardening to cooking. Abby sees food to connect people while recognizing that food insecurity can be experienced by so many. As an advocate for good food, Abby hopes that one day everyone will be food secure.

This month we will be learning how to make Empanadas. Click the link to register, and there is the option to receive a cooking kit. 

Bring Your Own Supplies

• 1/3 cup frozen peas
• 1/2 cup onions, chopped
• 1 tbsp garlic, minced
• 1/2 lb ground beef
• 2 tbsp oyster sauce
• 2 tsp brown sugar
• 1/3 cup carrots, diced
• 1/2 cup potato, diced
• 2 tbsp soy sauce
• 1/4 cup raisins (optional)
• pepper
• pie dough

Register for Cooking for Wellness HERE

While war and strife are not new or rare occurrences, Russia’s recent invasion of Ukraine has evoked a great deal of concern in our community. Perhaps due to Manitoba’s deep connection to Ukrainian culture or the blatant disparity in power between these nations, many are feeling distressed, angry or generally troubled. This is understandable, given the situation. So, how do we take care of ourselves and our communities during such tragic times, when violence and war are so clearly on our minds? Here are some ideas:

1. Be a good friend. It would be good to check in with your friends, classmates, and coworkers who have connections to Ukraine. Let them know that you’re thinking of them. Offer practical support and help. Let them know you stand in solidarity and speak out against the invasion.
2. Take media breaks. Sometimes, in our efforts to remain informed, we become glued to news, radio, and social media updates. While it’s important to know what’s going on, taking breaks from media is key to maintaining our well-being. Select certain times of the day when you will be media free. If images of war keep you up at night, get your news from radio to reduce that impact.
3. Practice self-care. When times are hard it’s even more important to practice good habits like getting enough sleep, eating balanced meals regularly, and being active. Find a bit of time to do something to nurture yourself. It can be as simple as chatting with a friend, sipping a cup of tea, or playing your favorite game. Self-care may feel selfish when horrible things are happening, but we need to care for ourselves so that we can maintain our strength, stay well, and support others.
4. Act in solidarity. When things happen that remind us of the bad or negative in the world, we can act in ways that support peace and good. Attending a rally or gathering of others can be helpful. Donating money or time to organizations assisting people impacted can help ease the suffering of those individuals, while also increasing our own feelings of well-being. Consider attending the Ukrainian Canadian Congress’ rally at the Manitoba Legislature on Sunday, March 6. Or, you may wish to contribute to a registered charity that is assisting affected people.
5. Limit ruminating thoughts. If you find thoughts about the war are keeping you from sleeping or concentrating on other tasks, take a few moments to write your thoughts down and then put the piece of paper away. Alternatively, you could imagine the thoughts being placed inside a balloon and floating away. Limiting your ruminating thoughts doesn’t mean you don’t care, it simply means you’re protecting your own mental state and are saving your energy for other ways to show you care.
6. Reach out for help. Tragedies and uncertain times affect us all differently, depending on our personal circumstances, relation to the tragedy, and our coping skills at the moment. If you could use some support in coping, reach out.
   • Staff can access the Employee and Family Assistance Program.
   • Students can access Student Counselling Services.

In addition, members of the RRC Polytech community are invited to attend a live Connection Session to mutually support one another.

• A Student Connection Session will take place Wednesday, March 9 from noon-1pm.
• A Staff Connection Session will take place Wednesday, March 9 from 2-3pm.

Gender equality today for a sustainable tomorrow

Gender and sexual identity play a significant role in mental wellness across the globe. International Women’s Day (IWD) brings awareness and challenges the stereotypical discourses surrounding gender identity. The goal of IWD 2022 is to promote access to affordable mental health programming, adequate medical services, and create a world that is free from gender discrimination.   

 Explicitly and implicitly, gender bias influences behavior and attitudes, leading to discrimination that reinforces the experience of inequity and oppression against women. Since the mind and body are connected, to be well we not only have to take care of ourselves, but also critically analyze the systems we interact with. On IWD we can discuss and deconstruct the stereotypes that affect women’s experiences and work to find ways to honor our wellness while challenging the status quo. This might include assessing your boundaries, practicing self-care without guilt, asking for what you need, rejecting diet culture, and identifying the values that ground you.  

Below is a list of FREE virtual events, organized by individuals across the world in celebration of International Women’s Day

•  Celebrating IWD: Proactive Mental Health & Performance for Women 
• Recentering What It Means to be a Womxn 
• Nurturing Spiritual Health- Crones of Consciousness 
• Celebrating Women who Redefine the Future of Business  
• IWD Truth and Reconciliation: Paddles Up – Getting Ready 

Find out more about IWD 2022 and the theme #BreakTheBias here. 

MindWell has some incredible trainings and programs coming up for you this month:

• Mindful Cooking: Healthy Meals Made Simple – Part 4
• Performance Management from the Inside Out: Mental Health for Leaders
• Building Fitness Habits
• Improve Your Sleep

These programs are included as part of your MindWell account. All MindWell Events and Workshops are FREE of Charge for students, faculty and staff at RRC Polytech. Be sure to spread the word to your classmates and colleagues about these events, and make a plan to attend together! Working on our wellness can be a group activity!

Mindful Cooking Thursdays at 1pm ET / 10am PT | Begins Thursday, March 3rd

In Mindful Cooking Part 4, Chef Kristin will show you how to take the stress out of health eating through easy-to-prepare recipes that will keep you full and fueled throughout the day.

Register Here 

Performance Management from the Inside Out: Mental Health for Leaders Wednesday, March 9th, 2022 | 1pm ET / 10amPT

We continue to face new challenges and stressors inside and outside of the workplace as the pandemic continues. As leaders, supporting our own mental health is critical for clear decision-making, effective communication, achieving goals and supporting the success of our teams.

Register Here

Studio Be Build Fitness Habits- Every Monday in March

Lasting habits begin small.

This March, join Lucia’s fitness class every Monday to build the foundation of movement with a focus on the core and explore how a small but consistent commitment to showing up can shift your mindset around lifelong exercise.

Register Here

 Improve Your Sleep – Every Friday in March

For the month of March, join Ross each Friday in our Studio Be class, ‘Experience Mindfulness’ to learn how to tackle restlessness and get a better nights’ sleep.

Register Here

Sign up for a MindWell Account to access all training and workshops for Free! Click here to sign up. 

The following blog is written by Evelyn Carriere, Campus Well-Being Coordinator.

I’d like to start by saying that none of the information in this blog post is being offered as nutritional advice, and my sources are not pulled from peer-reviewed journals. They are from documentaries, company websites, YouTube and celebrity channels. I think it’s important to recognize our sources of information and know that although it can be “fun” to do our own research – it is also not always credible.  Everything can be very subjective! I love this quote from Bruce Lee that is presented at the start of “The Game Changers” documentary film:

“Research your own experience. Absorb what is useful, reject what is useless, add what is essentially your own.” -Bruce Lee

I wanted to write this blog because I love discussing nutrition and I think it is important to be able to have a healthy conversation about why we make certain choices or lead a specific lifestyle while also respecting other’s opinions.  This is not a debate about winning or losing, or proving one point as right or wrong. I’m just throwing some information together and encouraging you to read up on different angles to learn more about what you are putting into your body and why!

The “meat” of this discussion (no pun intended) is about Animal vs Plant Protein. I think it’s a great topic and I hope you can appreciate this blog.

The Game Changers

To get into it, I personally LOVED LOVED the documentary “The Game Changers” on Netflix which pitches the idea that the optimal diet for human performance and health is plant-based (vegan). If you haven’t watched it, I recommend it! They focus very specifically on high-performance athletes and how a plant-based diet sets them up for success. On the “Game Changers” home website – they state that meat, eggs and dairy decrease over-all health, increase the risk of numerous diseases, and reduces our lifespans.

The people behind the documentary are James Cameron, Arnold Schwarzenegger, Jackie Chan, Lewis Hamilton, Novak Djokovic and Chris Paul. This is an influential group of people. Producer James Cameron could be considered to have ulterior motives – considering he also owns Verdient Foods which is a vegan-protein company. However, this does not discredit his passion for veganism or detract from the meaning of the film. Also… who knew that Arnold Schwarzeneggar was vegan..?! I didn’t! Pretty cool to see a guy with a TON of muscle and who is clearly not lacking in the “protein” department. Just because you are vegan doesn’t mean you can’t be strong and jacked. I thought this was a great message in the film.

I also watched a YouTube review of the documentary film and Dr. Eric Berg (American chiropractor and nutritionist) does mention – however – that iron, DHA, Vitamin B12 and Vitamin D are highly available in animal products, but can be much more difficult to consume larger quantities in plant-products. On the flip side, according to Liz Weinandy, RD (dietitian at Ohio Statue University) – she says that plants are abundant in vitamin C and vitamin E – which are not readily available in animal products. Dr. Berg states that it is very possible to eat a healthy nutrient-rich vegan diet as long as you are supplementing correctly, but that it can be challenging for some if not done correctly.

The Carnivore Diet

So shortly after watching “The Game Changers,” I heard about the Carnivore or “lion” diet. It was cool to see another entirely different perspective on the subject. I looked into the carnivore diet and here’s some information I found:

The carnivore diet is made up of meat, salt & water. You can ingest “foods that either walked, swam or flew” (Kelly Schmidt, RD). Depending on the person, the list of acceptable foods may include: red meat (beef, pork, lamb), organ meats, poultry, fish, eggs, lard, bone marrow, butter, salt and pepper, water, bone broth. In some cases – milk, yoghurt and cheese are allowed – since these are animal by-products.

It’s an extreme elimination diet and can be considered a method to uncover food intolerances (for those suffering from an auto-immune condition) or aid in weight loss. Others do it simply to produce their optimal state of health.

In an interview conducted by Simon Lewis (Founder of McKenzie Meats and How to Carnivore), he asks a surgeon Dr. Anthony Chafee, MD, a series of questions about his experience with the Carnivore diet.  Dr. Anthony Chafee has been on the Carnivore diet for three years (2018-2021).

He says that he can go between 24-30 hours between meals – and believes that his diet gives him enough energy to sustain him through long hours and shifts at the hospital, and provides enough mental focus to endure long surgeries. Typically, Dr. Anthony Chafee would eat approx. 1 kilo of steak per day while not working out (during his covid slump). When he started working out again daily, he was eating 2 kilo of steak per day. He would eat his meals closer to the end of the day rather than the beginning of the day – which he believes gives him his “hunter mentality” – and gets him to seize the day!! After eating in the late evening, he would finally give himself the time to rest and de-compress, and explains that he “sleeps like a baby.”

Dr. Anthony also mentions that although a meat-only diet is high in fat, he mentions that fibre was really only introduced in the 1980s and that people were fine before that when it came to fat digestion. Dr. Anthony mentions an interesting point in this interview – he states that “Your body can absorb fat through FOUR organs: liver, gall bladder, pancreas and small intestine.” That is a lot of energy expenditure to absorb something that some people consider “bad fat.” He believes that we were designed like this and if you were to take us back to our origins, our body was designed to be carnivore.

Other people who back the “carnivore diet” are Joe Rogan, Mikhaela Peterson, Shawn Baker, Esmee La Fleur (ZeroCarbZen), Amber O’Hearn (Mostly Fat blog). It is very controversial and yet it still has me thinking “this is an interesting take on the human body and it’s capabilities.” Because it is such a new trend, it’s difficult to know what type of sustainable effects it will have in the long term and I personally would not want to be a part of the experiment. However, all research has to start somewhere and I am curious what type of information will be released over the next ten years about the “Carnivore Diet.”

What’s Right for You?

To conclude my thoughts, I think it’s important to recognize our biases and points of understanding in our own world views. There are also educated doctors and dietitians on all ends of the spectrum – so it can be difficult to navigate through all the information out there and determine your body’s needs. I believe that nutritional advice should be given on an individual level, and that there is no magic pill or formula. Listen to your body and find a rhythm that works for you. Whatever you choose, make sure you are eating a nutrient-rich diet and always remember to stay hydrated!