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Health Minds Healthy College

Healthy Minds Healthy College


Lunch and Learn Series:Spring Session

March 18, 2015

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
Time: 12:00-1:00pm
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!

Janelle Head Shot 1 (1) (3)

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
Time: 12:00-1:00pm
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!

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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
Time: 12:00-1:00pm
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.

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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
Time: 12:00-1:00pm
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.

The Flu Season and Fall Super Foods

October 16, 2014

Ways to combat the impending flu season: [1]

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.Oct - cold
  • 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 →

Some new winter recipes

February 11, 2014


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

Planning for Energy-Tips on Healthy Snacks and Foods for CollegeLife

August 26, 2013

20-healthy-snacks-for-kids-college-students-h-L-QCZ3rvCollege life starts in the next week or two for most Colleges. It is tempting to grab quick fix foods to help get you through the day and give you some energy for those study and learning needs. Advice and experience from those who have gone before is valuable. Choose a diet (not go on a diet) that will give you long lasting energy. Chuck out the late night chips and energy drinks and restock with great snacks.  See some great ideas such as a downloadable shopping list and 20 super snacks at  Keep Your Diet Real. There is also great advice from a experienced College Student.

From Health Services

Monday Mash – Wellness Links – August 19

August 19, 2013


It’s that time of year! If you have a garden, or are a frequenter of your local farmers market, you are sure to be wondering, “What the heck am I going to do with all this stuff!” Here are some of my favourite recipes, and resources, to tackle your vegetable growing and hoarding habit.

Have fun and eat your fruit and veggies!

Going Fishing? Catch a prize!

July 4, 2013

FishPlanning to fish this summer?  Travel Manitoba has a photo contest with 3 great prizes. You can enjoy your hobby, get great sun, enjoy a day or a camping trip! The first time I went fishing, it felt like I caught a whale. It turned  out to be a tiny little sun fish but that didn’t change my opinion of the battle!

Here is a great recipe from Canola Growers of Manitoba Be Well  e-newsletter for Pan Fried Pickerel fillets. HMMMMMMM

1/4 cup all-purpose flour (60 mL)
1/4 tsp salt (1 mL)
1/4 tsp pepper (1 mL)
2 lbs pickerel fillets (1 kg)
3 Tbsp canola oil (45 mL)
4 lemon wedges(4)

1. Combine flour, salt and pepper in a shallow dish. 2. Lightly coat one side of each fillet in flour mixture. Turn each fillet over and coat second side of each fillet. 3. Heat canola oil in large non-stick frying pan over medium heat. When oil is heated, fry the fillets for approximately 2-3 minutes on each side. 4. Garnish with lemon wedges and serve immediately.


Calories: 180 Cholesterol: 105 mg
Total Fat: 7 g Carbohydrates: 3 g
Fibre: 0 g Protein: 24 g
Saturated   Fat: 0.5 g Sodium: 135 mg


Getting Rid of the Globs

May 17, 2013

Back in the 1940s, did lentils hold real estate in my Grandma’s cold room?  Were they included in any of her German dishes? This is one question Google can’t answer for me, unless there is a Time Machine Camera App which can take a photo of my Grandma’s Lowe Farm pantry circa 1940.  Passing on information between family members through story-telling and through sharing memories & traditions is one of the most fundamental and purest ways humans pass on knowledge.

German Spaghetti

I do know that Canned Tomatoes coloured my Grandma’s shelves & globs of everything fat was put into casseroles. See the recent post on German Spaghetti as a gooey example.

Let’s give our arteries a breather &  use canned tomatoes in a heart happy recipe.  It takes no time at all to make, is colourful, and will absolutely make you the potluck star at your next picnic.
Middle Eastern Salad


  • 2 Tbsp Olive Oil
  • 2 Tbsp Red Wine Vinegar
  • 2 tsp Dijon Mustard
  • 1/2 tsp salt
  • 19 oz can of lentils (drained & rinsed)
  • 1/2 English Cucumber
  • 2 chopped tomatoes (Roma)
  • 1/4 chopped onion
  • 1 minced garlic glove
  • 2 Tbsp chopped fresh dill
  • Feta


  • Whisk together:  olive oil, red wine vinegar, Dijon mustard & salt
  • Stir in:  lentils, cucumber, tomatoes, onion, garlic & dill
  • Crumble feta over the top


Bookending Earth Day

April 29, 2013

Here’s the last of my 2012 tomato crop.  The line-up of jars reminds me of bookending things.

GetAttachment[1]A few Bookends:

  • Monday, April 22nd  Friday, May 26th
  • Earth Day  Earth Year Mindframe
  • Seedlings  Jars of Stewed Tomatoes

As Monday was Earth Day, it’s exciting to take some of the practices you did to honour the day & incorporate these practices into our day-to-day.

One practice was to enjoy meals built around the offerings from the earth.

Here’s a recipe which was passed down orally (no written record of this one).  Be prepared to try a recipe that has no ingredient amounts.  My fam calls this “German Spaghetti.”  In no way am I saying that this is “Germany’s Spaghetti.”  The way my fam knew which recipe was from my mom’s side and which was from my dad’s side, was to add the Prefix:  German to the name of the food/meal that came from my dad’s mom. We would start our day with “German Pancakes & bookend it with German Spaghetti.”

Writer’s Note:  Feel free to make a healthier version of this one!  A lot can be done to ‘healthify’ this one.  To make it authentic to a farming community in the 1950s, this is what was done:)



  • spaghetti noodles
  • canned tomatoes (1 large jar)
  • Velveeta cheese (globs)
  • butter (globs)
  • salt & pepper
  • wieners (cut into small pieces)


  1. Preheat oven to 350 degrees
  2. Cook spaghetti according to package
  3. Drain spaghetti
  4. Put 1 layer of spaghetti on bottom of roaster
  5. Pour 1/3 of stewed tomatoes over spaghetti
  6. Add globs of Velveeta & butter
  7. Place another layer of spaghetti
  8. Pour 1/3 of stewed tomatoes over spaghetti
  9. Add globs of Velveeta & butter
  10. Add rest of spaghetti
  11. Pour remaining stewed tomatoes on
  12. Top with wieners
  13. Sprinkle with salt and pepper
  14. Bake covered for about 45 min.
  15. Uncover and bake another 15 min. to brown the tomatoes and weiners

Next post will greet you with a heart healthy recipe using stewed/canned tomatoes.

Heart-Smart Potluck Challenge – 2013

February 6, 2013

176541February is Heart and Stroke Awareness Month, and the Wellness Committee is is once again promoting our Heart-Smart Potluck Challenge.  The Wellness Committee challenges our college community to host a Heart-Smart Pot Luck between February 11th and February 22nd.  Get together with your colleagues or challenge another department  to a “Potluck Throw Down” to see who can make the tastiest Heart-Smart dish.

If you’re not sure what to make, head over to the Heart and Stroke Foundation website and browse their extensive set of Heart-Smart recipes. While there, you can also check out their 10 simple suggestions for healthy eating.

Here’s some Potluck tips + folklore

Read More →

Vegetarian Chili

November 22, 2012

For those of you who are vegetarian, here is a vegetarian chili which is yummy:


Makes 8 servings:

1 table spoon of olive oil

1/2 medium onion, chopped

2 bay leaves

1 teaspoon ground cumin

2 tablespoons dried oregano

1 tablespoon salt

2 stalks celery, chopped

2 green bell peppers, chopped

2 jalapeno peppers, chopped

3 cloves garlic, chopped

2 (4 ounce) cans chopped green chile peppers, drained

2 (12 ounce) packages vegetarian burger crumbles

3 (28 ounce) cans whole peeled tomatoes, crushed

1/4 cup chili powder

1 tablespoon ground black pepper

1 (15 ounce) can kidney beans, drained

1 (15 ounce) can garbanzo beans, drained

1 (15 ounce) can black beans

1 (15 ounce) can whole kernel corn


  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.