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Campus Well-Being

News and Events

Tangy Noodle Salad: easy recipe for a healthy lunch

January 13, 2012

Making the time to put together a healthy lunch before you head out the door for work or school can be a challenge. A lot of the time we end up grabbing an unhealthy frozen dinner from the freezer, or we suck it up and buy something to eat on campus or nearby the office. Before you even realize it, these last-minute meals can end up packing on the pounds.

Weight loss has been identified as the number one goal of Red River College staff members who have signed up for a Personal Wellness Plan as part of the “One” initiative, and a big part of trimming pounds includes a healthy diet. If we put in the effort to make our own lunches, it’s easier to control what types of foods we’re eating rather than being motivated by hunger into choosing less-healthier options just to satisfy our hunger.

The simplest lunches are meals that can be made the night before and packed up in a container, which is easy to grab and go in the morning – like this easy salad from Best Health Magazine:


Tangy Noodle Salad

1/2 1-lb (454-g) package broad rice noodles
2 baby carrots, finely sliced
Small handful broccoli florets, blanched until tender (about 2 minutes)
1-in. (2.5-cm) length English cucumber, finely sliced
1/2 yellow pepper, finely sliced
5 cherry tomatoes, quartered
Large handful fresh coriander, minced
Small handful crushed peanuts

Dressing: Combine 1 Tbsp (15 mL) mango chutney, 2 Tbsp (30 mL) soy sauce, 2 tsp (10 mL) sesame oil and 1 Tbsp (15 mL) orange juice.

Directions: boil the noodles until cooked and then drain, and let cool. Add noodles to chopped vegetables and toss with half the dressing. Pack the remaining dressing (and peanuts) with your lunch to add when you sit down to eat. 


This salad is great because it can be switched up based on what types of foods you have already at home. Don’t have rice noodles? You can substitute vermicelli noodles, or whole wheat angel hair pasta instead. If you want to increase protein, add sliced cooked chicken or tofu.

Want more great healthy lunch ideas? Check out more recipes from Best Health Magazine and Eating Well. If you have any great mid-day meals that have worked for you in the past, let us know on the blog by sharing your recipes with us!

Submitted by Hayley Brigg, Creative Communications student

A second Blogging 101 workshop has been added

January 12, 2012

The first Blogging 101 session is nearly full, so we’ve added another session the following week.  Blogging 101 covers topics like:

  • Why you should blog
  • Types of blog posts
  • Getting the most out of your blog

New Session – January 31, 12pm-1pm

Where: Notre Dame Campus – A137

You can register at the Learning and Development site on the portal.

The hands-on Blogging 201 session is held the following day over the lunch hour – space is limited.

Five reasons why you should quit smoking

January 11, 2012

Smoking can be a hard habit break, especially for those who’ve been at it for a while. While cigarettes may at times seem like your best friend – they also can also cause serious health problems.

Unfortunately, warnings against health risks aren’t always enough to deter someone from buying another pack of cigarettes. Sometimes people need a bit of an incentive, and there’s a few different organizations that are trying some cool tricks to try and get people to give it up for good.

The Manitoba Lung Association has started up a new contest with a breakup theme called “Breaking Up is Hard to Do”, where users who are serious about quitting can pen a breakup letter on the organizations Facebook page for a chance to win a $50 gift card to the retail outlet of their choice. In Ontario, the provincial government has teamed up with The Canadian Cancer Society to give away a car and cash prizes to smokers who register and stay smoke-free until March as part of their Driven to Quit contest.

In honour of national Non-Smoking Week (Jan. 15-21), here is a list of five reasons why you should consider kicking the habit to the curb.

1. Live Longer
Smoking cuts years off your life, and according to a 50-year British study, you’ll increase your lifespan more the earlier you quit. Becoming a non-smoker at age 30 can add upwards of 10 years to your life, while you may only ad 3-5 years if you quit in your 50’s or 60’s.

2. Save Cash
The cost of cigarettes is consistently going up, with an average pack setting you back upwards of $10 – with some users purchasing multiple packs per week. Even if you only smoke one pack of cigarettes per week, you’re still throwing away more than $500 per year that could have been better spent on something else. With the money that the average person spends per year on smoking, you could take a trip, or even afford a new car. Want to know how much you’re spending on cigarettes? Try out this handy online calculator from

3. Look Better
While some people might think that smoking looks cool in the movies, in actuality it does nothing but bad things for your physical appearance. Yellow teeth and fingernails from nicotine stains are only the beginning,  because smoking has also been linked to causing an increase in bad skin and wrinkles.

4. Be More Active
Many of us can walk up one flight of stairs without getting winded, but that might be hard to do if you’re a smoker. Smoking damages our lungs, which can hinder our physical performance. Smoking may limit your ability to play sports, exercise – leaving the door open for problems like weight gain, and obesity.

5. Stay Healthy
It’s no secret that long-term smoking can lead to several different life-threatening conditions and illnesses like cancer, heart disease and stroke. But smoking can negatively affect other areas of your health, too. Men and women who smoke can experience sexual health and fertility problems, and cigarettes can also weaken your immune system, lead to gum disease, and can also be deadly if you have other health problems like diabetes. For a full list of all the health risks associated with smoking, visit Health Canada, or the Centre for Disease Control and Prevention.

Thinking about quitting smoking? The Canadian Lung Association, Help Guide, and Quit4life are all great resources with information about how you can kick the habit, or where to seek help. Have you successfully quit smoking before? If so, do you have any tips for others who are trying to kick the habit?

Submitted by Hayley Brigg, Creative Communications student

Upcoming blogging workshops

January 11, 2012

In a few weeks, the Wellness Committee will be hosting two blogging training sessions that cover the basics of blogging and how to use the WordPress blogging platform.

Blogging regularly can be a great way to improve your writing and share your thoughts and opinions on various subjects. And if you’re interested in blogging but don’t know where to start, writing an occasional post for the Wellness blog could be a good opportunity for you. We’ll see you later this month!


Blogging 101 covers topics like:

  • Why you should blog
  • Types of blog posts
  • Getting the most out of your blog

When: January 25, 12pm-1pm
Where: Notre Dame Campus – E305


Blogging 201 gets into the technical details including:

  • Using the WordPress blogging platform
  • How to add links, photos and videos to your post
  • Moderating comments

When: February 1, 12pm-1pm
Where: Notre Dame Campus – Room A115


Register for the sessions soon as space is limited.

Staying active throughout the school or workday

January 6, 2012

Did you know that sitting for prolonged periods of time can be damaging to your health?

According to a new article on, several health experts say that new research is suggesting that people who spend the majority of their days sitting – whether it’s in school, at the office, in the car, or in front of the TV – are at higher risk for developing obesity and heart disease even if they exercise regularly.

Some companies are jumping on a new trend to help encourage their employees to stay healthy at work by offering them access to wellness programs and onsite gyms throughout the work day, as noted in a recent CTV interview. These companies have found that their workplace fitness initiatives were having a positive effect, noting their employees seemed “healthier and happier”, and came to work with more awake, alert, and energetic.

So how can those of us who spend the majority of the day behind a desk get more active at school, or on the job? If your workplace or school has an on-site gym, take advantage. If at all possible, try and go when you have a free period or lunch in order to break up all the sitting down you’ll be doing during the day.

Don’t have access to a gym? There are plenty of simple things you can do in the office or at your desk to help increase bloodflow throughout the work or school day:

  • Try swapping out your regular desk chair with an exercise ball, which helps to improve posture and balance
  • Use your breaks to move around; take a quick walk, go outside, anything to get you up and away from your desk
  • Skip the elevator – use the stairs
  • Suggest walking meetings when appropriate instead of traditional table meetings

Check out these articles from ABC News and for more ways to stay healthy and active at work, or watch the video below for easy exercises you can do around the office, or at your desk throughout the school or work day.

Submitted by Hayley Brigg, Creative Communications student


Resources to help you keep your New Year’s resolutions

January 4, 2012

It’s easy to make New Year’s resolutions, and it’s even easier to break them.

Whether you want to lose weight, quit smoking, or simply be more active, our New Year’s goals seem attainable until we get sidetracked. So how do we make sure that we stick to the resolutions that we make? A lot of it is about willpower, but organization goes a long way in making sure you reach the goals that you set out for yourself.

It’s hard to keep track of what progress you’re making or things you need to change in order to meet your goals unless you record it somehow. It’s important that we see how well (or poorly) we’re doing to help stay motivated, so keep some type of a log to remind yourself of what accomplishments you’ve made so far.

There are several easy resources that you can use, including websites like Remindr and HassleMe which allow you to set up random daily notifications to your email, cell phone, or social media outlet that can act as reminders to do things you’re trying to make a priority. If you want to lose weight, sites like Traineo allow you to keep a food diary, track how and when you’re working out, and give you access to healthy recipes and training tips from professionals. And if all else fails, a good old-fashioned notebook and pen will probably do the trick too.

If you’re trying to give your finances a makeover in the new year, Mint is an easy-to-use web application that can be synced with most mobile devices, and gives you a breakdown of exactly where your money is going – like how much per month you spend on fast food, or shopping.

If you’re a Red River College staff member or student, you can develop your own Personal Wellness Plan for free with the “One” initiative. The program is designed to help users identify ways to meet their goals, and also let them know of any activities or programs around the college that meet their wellness interests.

For more great mobile apps and gadgets you can try to help you keep your New Year’s resolutions, check out these great lists from Time Magazine and Know of any other great ways to make sticking to your goals easier? Share it with us on the RRC Wellness blog.

Submitted by Hayley Brigg, Creative Communications student

Create your personal Wellness Plan today!

January 3, 2012

Create your personal Wellness Plan today!

The Wellness Committee would like to help you develop your own Personal Wellness Plan as part of the “One” initiative.

The “One” initiative is designed to help staff and students focus on a personal Wellness Goal and identify ways to reach that goal. This initiative will help RRC to better coordinate and increase participation in a range of Wellness activities.

Go here to create your own plan.

Make this a first step to reaching your goal in the New Year.

Welcome to the Wellness Committee Blog

December 20, 2011

The Wellness Committee is an initiative of the College’s  People Plan, a comprehensive human resource strategy to position Red River College as an employer of choice. The Committee draws its membership from across the College, creating a “grass roots” structure that connects with the broader College Community as well as areas directly responsible for Wellness-related activities.

Ryan Ratushniak and Lucille McLeod

The Committee is currently being led by Ryan Ratushniak (Manager, Athletics and Recreation Services) and Nancy Alexander (VP, Human Resource Services & Sustainability).
Since its creation in 2007 the most well-know Wellness activities have been the Wellness Walk-A-Thon run during College Week, several Wellness breakfasts, and the Chili Cup that has run annually for the past 2 years.
In the New Year, the Wellness Committee is about to embark on a major new initiative – called “One”.  The One initiative is meant to help individuals identify one personal wellness goal over the next 6 months.  In setting this goal, the College will try to better coordinate many of the Wellness-related activities that are already being offered to help staff meet their needs. It will also help identify some of the gaps in what is being offered.
In order to help get the word out, share stories, and celebrate successes, this blog will serve as a hub for the Committee, the college community, and individuals interested in Wellness. Keep watching this space for more Wellness related news and events. If you wish to be a contributor to the blog contact Mike Krywy at

RRC Polytech campuses are located on the lands of Anishinaabe, Ininiwak, Anishininew, Dakota, and Dené, and the National Homeland of the Red River Métis.

We recognize and honour Treaty 3 Territory Shoal Lake 40 First Nation, the source of Winnipeg’s clean drinking water. In addition, we acknowledge Treaty Territories which provide us with access to electricity we use in both our personal and professional lives.

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