Okay, summer is here! How exciting! With summer comes the need to have more liquids, ice creams, gelato, popsicles, pops, anything cold, refreshing, and thirst-quenching.

I am one of those people who like to make my own food from scratch. So, with that I found a Triple Berry Pops recipe on Vegetarian Times newsletter I get every week. I hope you like the pops. I know I am going to make them for my son:

Makes 8 pops

Berries are excellent sources of anthocyanin, potent antioxidants that fight disease and are best preserved when frozen.

• 1 ½ cups fresh or frozen strawberries, thawed
• 1 cup fresh or frozen blueberries, thawed
• 1 cup fresh or frozen raspberries, thawed
• ½ to 1 cup frozen white grape juice concentrate

1. Purée all ingredients in blender 1 to 2 minutes, or until smooth.
2. Strain through fine sieve into bowl to remove seeds. Ladle into ice pop molds, and freeze at least 4 hours.

Encore Documentary Screening

Beyond Gay: The Politics of Pride

Monday, June 18, 2012

1:30 p.m. to 3:30 p.m.

Orange Lecture Theatre, Notre Dame Campus, Red River College

Homosexuality remains illegal in roughly 80 countries. In 7 it is punishable by death. It’s time for change. Pride is more than a parade and a party. It is a giant step towards true human equality. Join us for a global tour of Pride celebrations around the world to personally experience the powerful oppression that continues to exist, and the triumphs of celebration…

Please register before June 14 at https://go.rrc.ca/information/Services/StaffLearnDev/default.aspx

Presented by the Red River College LGBTT* Initiative in partnership with Staff Learning and Development.

For more information:

Nora Sobel, Diversity Initiatives Coordinator: nsobel@rrc.ca or 632-2404

Still not convinced of the merits of biking to work? Here are 10 good reasons to start:

1. RRRRewards
   June 4th is the Commuter Challenge Kick Off. Riding to work this week could win you a custom-built bike or an extreme bike makeover (a $700 reward!). Register at www.commuterchallenge.ca or contact Sara MacArthur (632-2166) for more information
2. RRRRigs
   Any bike will do, even that old 3-speed in your garage (especially if you win the make-over above!). A commuter bike doesn’t have to be an expensive investment. My hybrid cost $700 in 2002 (with fenders) and I have put about 25,000 km on it. I get a tune-up every year ($60-70) and have had to put in maybe $100 in parts (1 chain, 1 set of rear gears, cables, a few brake pads). Total over 10 years: about $1,500 – just over $100 per year, not much more than a single month’s bus pass or dinner for two at a nice restaurant (with wine, of course).
3. RRRRubles
   If you live 15 km from work and drive a car that gets 10 litres per 100 km (about 25 mpg), cycling daily to work could save you 15 litres and $18/week. And parking a bike is free! With an office downtown I save another $25/week. Add in the savings for reduced wear and tear, fewer oil changes, etc., and I’m sure I am $200 (600 rubles!) per month richer! And don’t ignore the long-term financial benefits of being healthier. Any way you look at it, bike commuting saves you some serious cash.
4. RRRReducing
   Bike commuting is an ideal way to shed some girth without setting aside extra workout time. My 30 km round-trip burns 900 calories and takes 50 minutes one-way, same as the bus and just 30 minutes more round-trip than by car. And bonus: the U.S. EPA estimates that every mile pedaled rather than driven saves a pound of CO2 (every 10 km saves three kilos)!
5. RRRRelief
   OK, Rush hour in Winnipeg isn’t quite what it is L.A. But who enjoys sitting in bumper-to-bumper traffic twice a day? Give my a fresh sunny morning cycle and a late afternoon cruise home at my own pace any day.
6. RRRRoutes
   Biking still requires you to be predictable and maybe even a little paranoid on the roads. But with cycling’s increased popularity, bike lanes are becoming more common, many of them dedicated, and even buffer zones between cyclists and motorists are starting to pop up.
7. RRRRegard
   Your bike commuting may so impress your co-workers that they will be inspired to join you. And if they do, the planet gets double the protection, they get in better shape, and all of a sudden, your positive contribution to world wellness is even bigger.
8. RRRRoutine
   It’s addictive. What other explanation is there for those fanatics who cycle through the dead of a Winnipeg winter? But even if you only opt for fair-weather riding, with all the bad habits in the world, bike commuting is a very sensible routine. Driving your car to work will soon just sound like a terrible idea.
9. RRRRejoicing
   Whether it’s a sticky bun, a black-bottom cupcake, or a berry crumble, I look forward to that now guilt-free reward at the end of a long ride. Just make sure your calorie expenditure exceeds your intake. 
10. RRRR…
    Well yeah! You’ll be in shape to be a Red River Rebel Rider in the September MS Riding Mountain Challenge. A summer of bike commuting will swell your calves to the point where you might consider joining the team (you have to commit to raising $250 yourself). Or, just be a kindred spirit and send a donation our way.

So, convinced? Dig out that old bike and join the growing community of Winnipeg cyclists. Your wallet, your waist, your planet, and your legs will all be glad you did.

College Days are new this year (sort of), going from a week of workshops, festivities, and activites to a month long compilation of events.  Since Wellness activities are spread throughout the calendar, here are a few highlights.

May 31st – Innovation Day – The Wellness Committee will be in the NDC Library hallway with the blog on display as well as a Blender Bike – which combines biking with blendering.  So come by, saddle up, meet some Wellness Committee members, have a smoothie, etc.

June 4th – Wellness Day Breakfast / Walk-a-thon / Commuter Challenge – a chance to forgo the chores of preparing your own brekkie so you can come in and have something healthy at work. This is at the Voyageur Cafeteria (NDC) and the Roblin Centre cafeteria as well. The Walk-a-thon begins at noon and runs till 1:30 – at the NDC and EDC campuses.  A great time to stretch the legs and get out – go here to register.

The Sustainability Office also kicks off the Commuter Challenge this week.

June 8th – Picnic on the Lawnat NDC. New this year, is the picnic on the lawn at the NDC campus. This should be a good time to get outside, meet some co-workers, and hopefully enjoy some sunshine for a change.

(Originally posted on the Red Goes Green blog)

Have you been thinking about leaving your car at home? Not sure what to do without it? Let the 2012 Commuter Challenge be the time to give it a try!

RRC is taking the Challenge and we encourage you to join in! During Environment Week, June 3rd to 9th, join the more than 7,000 Manitobans who will cycle, walk, run, skate, bus, carpool or telecommute their way to work!

The Commuter Challenge is a friendly, national competition that encourages daily commuters to choose greener modes of transportation. Whether you ride Transit on a regular basis, or cycle to work for the first time ever, you qualify as a Commuter Challenge participant. So register for the Challenge and be counted – the more of us that participate, the better our chances of winning!

By registering on the website you will have a chance to win some exciting prizes, two of the largest being a $500 travel voucher from VIA Rail and a night at the Fairmont Winnipeg. You will also be eligible for the the RRC employee prizes which include a $700 gift certificate for either a new bike or an Extreme Bike Makeover at Natural Cycle. You will also help our workplace win as we strive for the highest participation rates in our population category!

On Tuesday June 5th President Stephanie Forsyth will participate in the Commute Challenge by cycling in to the NDC with Sustainability Manager Sara MacArthur. RRC has a history of high participation rates in the Commuter Challenge. In 2010 College participation won a silver placement for our staff population category. In 2009 College participation won a gold placement. Let’s bring our participation back up to gold in 2012!

Here are a few resources to help you get started…

Cycling – Manitoba Cycling Association; Bike to the Future; “The Commuter Cyclist: Tips and resources to make cycling to work as easy as riding a bike”; Winnipeg Cycling Maps are available from a number of locations, including in C409, and in the Environmental Issues display across from the bookstore at the NDC; City of Winnipeg Active Transportation; City Cycling courses being offered, see p. 82 of the Leisure Guide for details.

Walking – Prairie Pathfinders’, Winnipeg Trails Association 

Transit – Navigo, BUStxt

Carpool – www.carpool.ca

Wellness and realizations in mid- 30’s

It is definitely important to watch what we eat and exercise, but I think it is equally important to feel good in your own skin.  My perspective on life changes as I get older. Now that I am in my mid 30’s, I see life differently.

I remember when I was a teenager.  I was shy, I liked to spend time by myself, I took care of my studies, and I had only couple of friends.  I loved dancing, but I had no idea what to do with my hands.  I was concerned that others will notice my awkwardness.  I still have parts of this 18 year old girl with me.  When I remember about her, I embrace her, and I smile.

Here are some of my realizations:

1)      The concept of home is much broader for me nowadays.  Home can be Bulgaria, Las Vegas (where I spent eight years as an international student) or Winnipeg.  At this point, home can be anywhere as long as I feel at home with myself, comfortable in my own skin.

2)      Nothing is the end of the world.  I used to think that some events in my life would pretty much finish me.  We all go through challenging times when we wonder how we are going to make it to the other side.  Now I know and tell myself “this too shall pass.”

3)      When we are younger or when we are vulnerable due to personal struggles, we might take comments or feedback personally.  As I get older, I realize that a comment is just an opinion.  It is up to me to decide if I want an opinion to matter to me or not or how much for it to matter.

4)      We are more alike than we are unalike.  We are together in this adventure or journey called life.  We all share the same human foibles.  We tend to hide our imperfections because we don’t want others to think we have weaknesses or worries.  How about sharing our genuine self with each other?  When I am genuine, you will feel comfortable to be genuine as well.  We cheer up, we become less judgmental and more forgiving.  We find ourselves among friends.

How about your life lessons or realizations? I would love to hear about them.

Do you like granola or granola bars? I love granola.  I have been experimenting lately at home, making different kinds of granola cereals.  You can eat granola with milk for breakfast or on some yogurt as a snack.

Fruit and pecan granola bars

16 bars

Active time: 15 minutes

Total Time: 45 minutes

Ingredients

1 large egg

1 large egg white

1 cup light brown sugar

1 tablespoon canola oil

1 teaspoon cinnamon

1/4 teaspoon salt

1 teaspoon vanilla extract

1 1/2 cups oats

2/3 cup chopped dried cranberries, or golden raisins (raisins are cheaper)

1/4 cup chopped pecans

1 tablespoon all-purpose flour

Preparation

1. Preheat oven to 325°F. Line an 8-by-11-inch pan with foil. Coat with cooking spray.
2. Whisk egg, egg white, sugar, oil, cinnamon, salt and vanilla in a large bowl. Stir in oats, cranberries (or raisins),  pecans and flour. Spread in prepared pan.
3. Bake until golden brown, 30 to 35 minutes. Cool; cut into bars with a lightly oiled knife.

Per serving:    119 calories;                3 g fat         (    0 g sat          ,       1 g mono        );    13 mg cholesterol;     22 g carbohydrates;           2 g protein;      1 g fiber;     44 mg sodium;     17 mg potassium.

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 1/2 other carbohydrate, 1/2 fat

http://www.eatingwell.com/recipes/fruit_pecan_granola_bars.html

Beautiful Spring Staff Picnic Event at Notre Dame Campus on June 8, 2012: Isn’t the weather gorgeous or what?

The Wellness Committee is organizing a Lunch-Hour spring picnic event for all Departments at the Notre Dame Campus.  The idea is for departments to bring their own lunch, spend some time together outside, enjoy the nice weather, and share some yummy healthy food. There will be games provided for those who are interested in participating.

There will be a raffle for the participants.  We are also encouraging the participants to bring a small donation or non-perishable food item to support the RRC Food Bank. Come and join the festivities!

The picnic will be soon advertised in the Staff News.

We can’t ignore the fact that the weather has been absolutely wonderful, amazing, and beautiful lately. This past weekend was probably one of the best weekends ever! Happy Belated Mother’s Day to all mothers at Red River College!

I don’t know about you, but once the weather is nice, I have to be outside to soak the sun, feel the warmth, get a nice walk, and feel the breeze on my face. As my lunch break was approaching yesterday, I faced a dilemma: Do I go to the gym or do I go outside for a walk. I got my gym bag and headed to the North Gym, Notre Dame Campus. Well, the gym was closed. I smiled and said “thank you”, the decision was already made for me. I was definitely going outside for a walk. I noticed the green grass, the leaves and blossoms on the trees, the pink, white, yellow flowers in the bushes. I sat by the water and watched a family of geese. The little ones were still having their yellow fur! I had a fantastic lunch walk in the cemetery and I came back to work completely refreshed. Unbelievable what a nice walk and some sunshine can do for me!

Let me share with you one of my wellness practices which does wonders for me: Every two hours, I leave my office and go outside to feel the sunshine on my face. I find a place to sit outside, close my eyes, and just feel the warmth. I can’t help but smile when I do that. It might seem silly, but this little moment of sunshine on my face is one little way of taking care of me.

On Sunday, Mother’s Day, I spent four hours at the Assiniboia Park with my son, Alec. I will never forget this Sunday. My son played at the Children’s Garden and we had to do our usual visit to see The Turtles and the Fishes (Conservatory). We took a walk from there to the Duck Pond where Alec and I sat on one of the hills and had a snack while we watched the geese and the ducks. Well, this past Sunday, was extraordinary special. My son saw 12 ducklings eating bread at the duck pond and he was absolutely fascinated. He wouldn’t leave the ducklings out of sight. It was fun watching him enjoy the cute, little, baby ducks. This moment at the Assiniboia Park is so simple and natural. I was reminded how our ordinary life can become an extraordinary adventure. I feel a tremendous amount of gratitude for moments like this one.

I will end my post with one of my favorite quotes by Joseph Campbell:

“People say that what we’re seeking is a meaning for life. I don’t think that’s what we’re really seeking. I think that what we’re seeking is an experience of being alive, so that we actually feel the rapture of being alive. ”

Yes, I know….this snack sounds too good to be true.  Well, I am going to make it and let you know if it is actually yummy.  The ingredients are by themselves tasty, so I would assume that the combination is delicious as well.   I found this recipe in the Chatelaine magazine I get on line every day and I thougth to share it with you:

Five-minute, no-bake, vegan chocolate almond butter chews

Yield: 7 golf-ball sized chews

 Ingredients:

1/4 cup chunky all-natural almond butter

3 tbsp organic brown rice syrup

1 tsp pure vanilla extract

1 cup rice crisp cereal

1 tbsp cacao nibs or chopped dark chocolate
Directions:

1. Line a plate with parchment paper.

2. In a medium sized bowl, stir together the almond butter, brown rice syrup, and vanilla. Microwave on high for 35-45 seconds or heat on the stovetop until simmering. Stir well and immediately add in the rice crisp cereal and cacao nibs or chopped chocolate until combined.

3. Wet hands thoroughly and shape the mixture into ‘golf-balls’. Press mixture together firmly so it will hold. Wet hands after each ball is formed so the mixture will not stick to your hands.

4. Place the balls onto parchment paper lined plate and freeze for 5 minutes. You can keep these chews in the freezer in a sealed container. They remain nice and chewy even straight from the freezer.

The original recipe can be found at the following link: http://www.chatelaine.com/en/blog/post/37696–100-calorie-snack-dairy-free-chocolate-almond-butter-chews-ready-in-five-minutes