Thinking of sprucing up the house this spring? If so, this series might be for you. It relates home maintenance and personal care products to health. It focuses on Volatile Organic Compounds (VOCs) that come from these products, and affect air in our homes. The series outlines:

• What VOCs are & where they come from,
• How VOCs affect health,
• Ways to reduce our exposure to VOCs at home.

What are VOC’s?
The Environmental Protection Agency (EPA) says volatile organic compounds (VOCs) are emitted as gases from certain solids or liquids. VOCs include a variety of chemicals, some of which … have short – and long-term adverse health effects.

EAST TORONTO FROM BEARE HILL.
LEFT, ON A CLEAR WINDY DAY, TORONTO AIR APPEARS FRESH AND CLEAN.
RIGHT, ON A STILL SPRING DAY OUR
SMOG PROBLEM IS READILY APPARENT.3

Health Canada says:

Volatile organic compounds (VOCs) are a large and diverse family of chemicals that contain carbon and hydrogen. They can be emitted into indoor air from a variety of sources including cigarette smoke, household products like air fresheners, furnishings and building materials such as paint, varnish and glues. They are also found in gasoline and other fuels and can enter the home through vehicle exhaust or vapours from stored fuel coming from attached garages or traffic outside.

 They affect air quality. Outdoors, VOCs contribute to the smog and greenhouse gas loads and that is why many countries first began to regulate them.

Sources of Indoor VOCs

There are thousands of VOCs; some natural; others are man-made. They do not always have a smell.  The Minnesota Department of Health lists common VOCs encountered in our homes:  Acetone, Benzene, Ethylene glycol, Formaldehyde, Methylene chloride, Perchloroethylene, Toluene, Xylene, 1,3-butadiene.The same excellent article shows us more specific kinds of VOC sources under headings like: building materials, home and personal care products. 

Sources of VOCs

Sources of VOCs

To focus on an example, we can look at methylene chloride, found in paint strippers. California recently focused an awareness campaign on it. Using graphic reports, it describes actual and tragic health/illness events where the compound was in use. The campaign also lists safer product options and the personal protective equipment specific to each type of paint stripper.

This post has outlined what VOCs are and where they come from.  It provides a link to allow the reader an expanded view of an example VOC. Our next post will return to VOCs in general and outline more of their concerning health effects.  Tune in yet again to see some easy, often inexpensive, healthier home and personal care options.

References

1. The Environmental Protection Agency (EPA)
2. Health Canada.
3. Friends of the Rouge Watershed   
4. Minnesota Department of Health
5. Sources of VOCs

From Health Services

February is Heart Month!

Heart disease and stroke are two of the top three leading causes of death. Did you know?

• Every seven minutes in Canada, someone dies from heart disease or stroke.[1]
• Heart disease and stroke costs the Canadian economy more than $20.9 billion every year in physician services, hospital costs, lost wages and decreased productivity.[2]
• 9.7% of Canadians are in ideal cardiovascular health, 53.8% are in intermediate health, and 36.5% are in poor health. [3]

Even though these are some scary statistics, there are some risk factors that you cannot control such as age, gender, family history or ethnicity. However, there are a number of risk factors that you can do something about:

• High blood pressure
• High blood cholesterol
• Diabetes
• Being overweight
• Excessive alcohol consumption
• Physical activity
• Smoking
• Stress

What can you do to control your risk to heart disease and stroke?

There are 8 steps to prevent heart disease according to the Mayo Clinic by using a heart-healthy diet.[4]

1. Control your portion size
2. Eat more vegetables and fruits
3. Select whole grains
4. Limit unhealthy fats and cholesterol
5. Choose low-fat protein sources
6. Reduce the sodium in your food
7. Plan ahead: create daily meals
8. Allow yourself an occasional treat

How do you know if you are currently at risk?

The Heart & Stroke Foundation has created a Risk Assessment that you can complete online. The Risk Assessment helps you find out what is putting you at risk for heart disease and stroke. You can create an account or complete the assessment anonymously. The questions regarding your health and lifestyle are simple and take less than 10 minutes to complete.

To complete the assessment, visit: Heart & Stroke Risk Assessment

Did You Know?

You may have a soft spot in your heart for a family pet. Through STRATA Select, you are eligible for discounts on Pet Health Insurance through Petplan Pet Insurance®? You have a choice of annual coverage limits and may be eligible for a discount on monthly premiums. Check it out!

Are you looking to burn away those winter blues?  No worries, the fourth annual Chili Cup is set for March 13th at the Notre Dame Campus.

If you want the chance to have your name engraved on the Chili Cup you can register using the form at the bottom of the post.  Chefs will cook up a super-sized crock pot of Chili and serve up sample size portions to those in attendance.

Dr.. Inferno offers up some vegetarian chili, filled with “Peas, Love, and Understanding”.

If you don’t want to compete, you can come and sample all the chilis and vote for your favourite. It costs $3 to come as a taster with all proceeds from the event going to the Students’ Association Food Bank – just in time for the holidays!

If you don’t work at the Notre Dame Campus, you’re still eligible to take part – or to host another cook-off at your own campus. Talk to your manager or leave a reply to this post if you’re in that boat.

The competition features two types of prizes: the People’s Choice voted on by all who attend and the President’s Choice that is selected by three adjudicators.  The Chili is usually gobbled up quickly, so plan to be there for the kick off. In the past the event has attracted about 150 staff and students and the Chili is usually gone within a half hour.  Further details will be provided through this blog and the Staff News.

Nursing Instructors Tom Harrigan and Jackie Santiago being awarded the Chili Cup by RRC President Stephanie Forsyth

Last years’ winner were Nursing instructors Tom Harrigan and Jackie Santiago (Team Caliente) who wowed the critics with their blend of a “traditional hearty chili with the heat of India and Mexico infused”. Check out the RRC Flickr account for photos of Chili Cup 2011.

Rules and additional info will be forwarded to entrants after registration closes. For more information, contact Mike Krywy at mkrywy@rrc.ca.

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!

Cole Skinner

Athletics & Recreation Coordinator

Post written by Lauren MacLean

Back in high school, I was very interested in fashion and design, so of course I bought tons of magazines, tried lots of different styles and played with makeup. I had some majorly weird outfits that I’m happy I never took photos of! (This was before the selfie made it big). Think pink eye shadow, furry lace-up boots with miniskirts, mixing patterns and trying on my mom’s clothes from the 70’s. Yeah.

Teen Vogue was one of the magazines I bought religiously. Every month, waiting for the newest issue was almost painful. Once I got it, I’d read it cover to cover, advertisements and everything. If you’ve never read this magazine, it contains lots of picture stories (editorials), articles on the latest health trend (or scare), a spotlight on a trendy starlit and lot and lots of ads. All the clothes and accessories featured are horrendously expensive, and most of the fashion editorials are really out there.

Looking back, It’s hard believe I wanted to be like the thin models with their bones sticking out of their clothes because now, I think having muscles is so much more attractive. But it’s true, I was no exception to those who fell for the media’s messages about beauty. I remember thinking about how being able to fit into small, expensive clothes like the models was a measure of success.

As I read these magazines, I soaked up all the latest fashion tips and tricks like a dry sponge. I also found myself vulnerable to believing everything in the articles. There were articles about everything from prescription drug abuse to date rape to one on body dysmorphic disorder (BDD) that particularly stuck out to me. BDD is a condition where the person becomes excessively worried about one body part. I remember finishing the article and thinking, “If so many people have this, I wonder if I have it too”.

Over the next few weeks, I became convinced that I had BDD. I eventually went to my mom and confided in her. She was dumbfounded that I would self-diagnose myself using Teen Vogue. She forbade me from ever buying another Teen Vogue.

It seemed harsh at the time, but as the weeks went by, not looking at those images or reading those articles was a relief. I even started to notice how phony the media can be sometimes. It took a little while but I was able to stop comparing myself and my ailments to others and just focus on doing my own thing. I continued experimenting with my hair, makeup, and accessories, of course, but I didn’t need anyone or any magazine telling me what to do or believe. I started concentrating on what matters — just being me.

About Lauren

Lauren MacLean is president of the Red River College Students’ Association. She is completing her second year of Business Administration with an accounting major. After receiving her RRC diploma she plans to continue her studies towards a Commerce degree. 

Upcoming Submission Deadline!

We would like to take this opportunity to remind you to submit your 2013 claims to your Health Care Spending Account (HCSA) by March 31, 2014.

2013 claims must be received by Great-West Life prior to March 31^st, 2014 to be claimed against your 2013 HCSA dollars. Any unused 2013 benefit dollars remaining after this period will be forfeited.

The HCSA can be used to cover a range of benefits not normally covered under other types of group benefits plans or by provincial medical plans.

What are covered expenses?

You are covered for 100% of eligible expenses that you incur while you and your dependents are covered, up to the total amount of dollars in your HCSA.

The Income Tax Act governs the types of expenses that can be reimbursed under the HCSA. This includes medical or dental services provided by a:

• Licensed medical practitioner;
• Dentist; or
• Public or licensed private hospital.

Please visit www.cra-arc.gc.ca and search on medical expenses for a complete list.

On January 1^st, 2014, your HCSA refreshed based on the Flex Option you have chosen and part-time/full-time status where applicable. Please visit www.greatwestlife.com to review your claims history and obtain your HCSA statement including balance.

Under the HCSA, you can carry forward claims up to 12 months from the date of service. This means if you had more 2013 expenses than you had 2013 HCSA dollars, you can carry forward those claims for reimbursement against your 2014 HCSA balance.

For example, under Flex Option 5:

Updated Claim Submission Requirements

Great-West Life has updated their claims submission requirements for compression hose and orthopedic shoes. There has been no change to the coverage provided under the Red River College plan. The change in requirements is common among insurance carriers to ensure coverage is provided for valid expenses.

What are the claim requirements for compression hose?

Benefits will be adjudicated according to the compression factor of the hose. When submitting a claim, you are required to provide the following information:

•  Medical Diagnosis – a prescription from your doctor that includes the specific medical diagnosis. A description of symptoms is not sufficient documentation.
• Make/Model of Hose – ensure there is a make and model number of  the compression hose you have been supplied with on your receipt

 Please refer to your Benefits Booklet to determine your eligibility and benefit limits.

What are the claim requirements for orthopedic shoes?

When submitting a claim, you are required to provide the following information:

• Prescription Requirement – the prescription must set out the medical diagnosis necessitating the orthopedic shoes. Prescriptions outlining symptoms rather than a medical diagnosis will not be sufficient.
• Casting Technique – details of technique utilized, description of the process and the materials used to fabricate the shoes when claim is for custom-made orthopedic shoes.
• Brand/Model – details of brand name, model of shoes, description of each modifcation made to shoes (if applicable) and a breakdown of the costs of the shoes and each modification when the claim is for custom-fitted or pre-fabricated (off-the-shelf) orthopedic shoes.

Please refer to your Benefits Booklet to determine your eligibility and benefit limits.

Did You Know?

Through STRATA Select, you are eligible for discounts on new security systems or monitoring of existing systems through ProTELEC Alarms? ProTELEC has three incentives depending on customer needs. Check it out!

Chad Smith is a counsellor at Red River College in Counselling & Accessibility Services. He holds his Bachelor of Social Work and Master of Social Work from the University of Manitoba.

So you’ve heard Red River College (RRC) offers free counselling to students and you think you might want to give it a try, but what should you expect at your first visit? And what types of things can a counsellor really help you with anyway?

Well, we spoke to Chad Smith, one of the counsellors at RRC’s Exchange District Campus, and it turns there’s a lot they can help you with!

Here’s the lowdown on everything from what you can talk to them about (anything), how often you can visit (as often as you need), who will know you’re going there (nobody) and much more.

mind it!: What types of things can counsellors help students with?

Chad: We can help students work through a wide variety of issues. We offer personal counselling, career counselling and academic counselling — there really isn’t any topic that’s off limits. From homelessness to addiction to childhood traumas such as sexual abuse, we can talk about anything the student feels we need to address.

mind it!: What can students expect the first time they come to your office?

Chad: The first time we meet with a student we will do what’s called an ‘intake’ where we ask them lots of questions to determine what they’re looking to achieve through counselling. It’s really just an opportunity for us to meet the student and for the student to meet us. It takes approximately an hour.

mind it!: What are the most common issues that come up during sessions?

Chad: The most common reasons students seek counselling is for depression and anxiety, stress and relationships troubles.

mind it!: How do you help them work through these issues?

Chad: Let’s take a student experiencing high levels of stress and anxiety for example. First, we’ll explore what it means to them when they say that they’re feeling stressed and anxious. This is because there’s normal stress and anxiety that students can expect while in school, but then there’s stress and anxiety levels that are unmanageable.

After we’ve established the level of stress and anxiety, we’ll take a look at different ways that they have coped in the past and try to determine what has been helpful. We’ll also talk about environment, because it’s often not about the student but their surroundings. For instance, if you live in poverty and you’re constantly worried about safe housing, that stress is going to impact your success in school.

Lastly, I’ll connect the student to other resources, if necessary. If I’m working with a student living in poverty for example, we may talk about student loans, grant programs, or bursaries and awards they may be eligible for.

mind it!: How long will a student usually see you for? Once? Many times throughout the year?

Chad: It really depends on what the student is going through. We see some students once and others regularly throughout the year. On average, I’d say we probably see students for about eight sessions, but if it makes sense to see them more often then we’ll do that. If a student needs longer-term counselling or more specialized counselling we may refer them to a community resource or agency. But we can still be that students’ on-campus support person.

mind it!: Will my instructors and peers know that I’m seeing a counsellor?

Chad: Counselling is completely confidential. We will never disclose information about a student without their consent. So in other words, no one will know you are seeing a counsellor if you don’t want them to.

mind it!: What if I’m in crisis, can I see someone right away?

Chad: There’s always one counsellor available to meet with students who are in crisis. Sometimes the student won’t get in to see someone right that minute, but we always do our best to get them in and they will definitely see someone that same day.

mind it!: What if I’m in crisis when your office is closed?

Chad: There are some great resources in the community including drop-in counselling at Klinic, the mobile crisis unit and a few different 24 hour crisis help lines. Students can call these resources anytime to talk with someone at no cost.


If you or someone you know is in crisis, please call:

Klinic Community Health Centre
(204) 786-8686 or toll free 1-888-322-3019 or TTY (Deaf Access) 204-784-4097

If you’ve been feeling down lately, there may be more to it then the fact winter break has come to an end.

Seasonal Affective Disorder (SAD) is a type of depression that affects people starting in the fall and throughout winter. This is because as the days get shorter and the weather colder, we spend less time outdoors soaking up sunlight and our much-needed Vitamin D.

On average, SAD affects 2-3 per cent of Canadians. Living in cold climates like ours (yay for Manitoba!), we’re especially susceptible to developing SAD. Some of the symptoms include irritability, moodiness, fatigue, a lack of motivation and increased appetite.

“The two things people notice most is that they want to sleep longer and eat more often”, says Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg. “This is because our bodies are lacking the energy we typically get from the sun and is looking to get it from somewhere else. It’s one reason people experience weight gain during the winter.”

Think you might be experiencing SAD? There are a couple surprisingly simple ways to feel better fast.

Since the best way to absorb sunlight in the winter is through your eyes, one of the ways to do this is by spending at least 10 minutes outdoors (I know, I know — it’s freezing!) without sunglasses on. Another possibility is to take a Vitamin D supplement each day.

For people who may be experiencing more severe symptoms, there are lamps that recreate the same light waves the sun does called SAD lamps. The lamps are easy to use (you wear them on your head) and the light is always in your peripheral so you can read, walk around, make lunch — whatever you need to do. They start at about $70 each and are widely available at health stores.

Looking for more information on SAD? Read this article from the Winnipeg Regional Health Authority.

I recently went to the Red River Mutual Trail at the Forks to go skating.  This was my first time skating in many years and the experience was fun!   I do not have skates and went to Iceland Skate Rentals, located in The Forks Market, and rented skates for $5.00 ($3.00 for kids).  They also offer skate sharpening.  Conveniently, there is a designated area with mats to change your skates in the atrium of The Forks Market.

There are a few different options at The Forks for skating.  There is the Rink under the Canopy, the hockey rink near Scotia Bank stage, the skating trails on land, and the Red River Mutual Trail.  When you are ready to head out, there are mats all the way to the river. 

The skating area is lined with trees, and separates an area where you can play hockey.  I slowly skated my way down the river from the Forks to Osborne and back.  The warming huts were not on the River the day I went, but there are a few huts on the river now. 

According to www.besthealthmag.ca ice-skating is a great way to embrace winter and get some exercise.  They say it is easy on the joints because it’s low impact, and it improves your balance and coordination.  They also say that a 155-lb woman skating slowly (less than 14 kilometres per hour) burns about 387 calories per hour.  Fast, full-out skating burns 633 calories per hour. 

They offer a few tips:

• Find skates that fit comfortably.  Skates are usually a size smaller than your normal shoe size.
• Wear thin wool or fitness socks rather than doubling up with two pairs of
  regular socks.
• Lace the skates firmly and stand up. Your heel should be right at the back of the boot, and your toe should not touch the front end. Your heel and ankle should feel snugly gripped, as if you’re wearing running shoes, but not tight or painful.
• Get the store or your local rink to sharpen the skates before you hit the ice. If you’re skating leisurely once a week indoors, sharpening once a winter is fine. Outdoor ice contains grit and mineralized water and is harder on your blades, so sharpen every outing or two.

So, if you’re looking for an activity next weekend, head to the Forks and go skating!

Rebecca puts together a package of food for a student at the RRC Campus Food Bank. Photo credit: Jessica Botelho-Urbanski.

Rebecca Trudeau is a second-year student in the Community Development/Community Economic Development program. She is Red River College’s food bank coordinator, an active volunteer in the community and was the recipient of the 2014 Premiere of Manitoba Volunteer Service Award.

Food insecurity

There is a direct link between mental health and ‘food insecurity’ (not having regular access to food). This is because many people with mental illnesses continue to be stigmatized when applying for jobs or in the workforce, making it difficult for them to gain employment or hold down a steady job. In 2013, approximately 90 per cent of Canadians with a diagnosed mental illness were unemployed leaving many of these people to rely on a food bank.

Any registered dietician will tell you that mental health is impacted by diet. When people who are unemployed are not eating a nutritious and well-balanced diet, their mental health is also affected in a negative way, perpetuating a negative situation, especially for people vulnerable to mental illness. Being food insecure also generates feelings of depression, guilt, shame, anxiety, stress, anger, and decreased energy — all without a doubt having a negative impact on overall mental health.

My experience

I have quite a bit of experience working with people dealing with mental health issues and food insecurity. This past summer I worked at Food Matters Manitoba. I also run Red River College’s Campus Food Bank and am a long-time volunteer turned employee with Winnipeg Harvest.

Growing up, I also experienced firsthand the impact mental health and unemployment has on food insecurity. Many of my family members have been diagnosed with mental health issues including my mother who was diagnosed with schizoaffective disorder and has substance abuse issues. I grew up on social assistance, which had a significant impact on my family’s ability to access nutritious food on a regular basis. In fact, there were times where we didn’t have any food at all.

Typically, a single mother on social assistance receives about $12,300 per year, which is supposed to cover rent, utilities, transportation, personal care items such as clothes and food. However, there is often little money left over for food after paying bills. This means many Manitobans have to turn to Winnipeg Harvest — the main distribution centre for more than 380 agencies in Manitoba. These agencies supply food to approximately 64,000 clients every month — 47 per cent of them children. Other clients include seniors, individuals with physical disabilities, newcomers, single mothers, and highest of all, people with mental health issues.

Changing our perceptions

Even though one in five Canadians will experience a mental health issue at some point in their lives, there is still a stigma attached to having a mental health issue, especially for people who are unemployed. We need to change these negative attitudes and perceptions because with understanding and the right help, people with mental health issues can build skills, confidence and contribute greatly to our society.

Red River College helps about 70 families every two weeks at its food banks located at the Notre Dame and Exchange District Campuses. The people accessing this food could be your classmates, friends or the student sitting next to you in the library.

So before you make assumptions about someone with a mental health issue or who visits a food bank, I ask you to consider about how complex their situation is. I ask you to please be considerate and show kindness because most of the time, they are just doing the best they can.

More information:

Please visit RRC’s website to find out more about the Campus Food Bank.