September 2015

SEPTEMBER 14TH - 25TH

CCSAICOLTSFEST2015

For information onall events & shows visit

ccsai.caor any ccsai o�ce

pg 3

Index

Get your quick fix

! @#

SHARE YOUR OPINION PAGE 8

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CALENDARPAGE 4

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The Greater Toronto Area played host to the Pan American Games this Summer. Two Centennial students give us their experience and let usknow how they feel about the roles they played.

Check out photos from our hot summer events. Celebrating Canada at Progress and the Eglinton Campus and kite day.

The CCSAI joined Centennial College for Centennial Welcomes. Take a look at some of the fun as the Fall Semester begins.

How do you feel about unpaid internships and volunteer positions? Let us know on the CCSAI Facebook Page.

Have you noticed some changes at Progress Campus since the Winter Semester? We give you a residence update.

The Courier celebrates the life of John Yuill. A long-time supporter and a wonderful man who made a difference in every life he touched.

Some of us may have over -indulged this summer. But no worries, Wellness Coach Ray Gonzalez has handy tips to get us back on track.

WANT TO JOIN

THE TEAM?

TURN TO PG 20

GALLERY NEWS ARTS & LIFE SPORTS HOW-TOHEALTHCALENDAR INFOGRAPHIC

QUESTIONS/ CONCERNS?

Geoffrey MosherCommunications CCSAI416-289-5000 Ext. 8713

[email protected]

Editor-In-ChiefGeoffrey Mosher

Art DirectorLeigh Cavanaugh

Graphic DesignerJaime Muñoz

Contributors

Ray Gonzalez

Pamela Kiss

Sanjeev Wignarajah

MASTHEAD

WELCOME BACK, HOPE YOU HAD A GREAT SUMMER!

GALLERYPAGE 6-7

pg 4


SEPTEMBER at a glance

Ashtonbee CampusCCSAI Offices12:00pm - 1:00pm

Free Pizza

Progress CampusCourtyard11:00am - 3:00pm

BBQ & Games Kiss 92.5 Day

Progress CampusSoccer Field11:00am - 3:00pm

Bubble Soccer

Morningside CampusThe Commons12:00pm - 2:00pm

Free Ice Cream

Morningside CampusVisitor Parking Lot2:00pm - 6:00pmKiss 92.5

BBQ & Games

SEPT24

Progress Campus The Arcade9 am - 5 pm

Free Foosball & Pool

Story Arts CentreCCSAI Offices11:00am - 2:00pm

We Got Game

BeerFest is back! Look for Mill Street, Steam Whistle and Amsterdam at the Story Arts Campus and Ashtonbee Campus in September!

FREE FOOD DAYS!

PopcornMonday, Sept 21

Morningside

PizzaTuesday, Sept 22

SAC

PizzaWednesday,

Sept 23SAC

Ice CreamWednesday,

Sept 23,Morningside

Campus Commons

Morningside Campus9:00am - 12:00pm

Terry Fox Run

SEPT25

REMEMBER - AT CENTENNIAL, THE

EVENTS ARE BIGGER!

Ask us about the AWC!

Any questions? Just Ask!

BeerFest

Ashtonbee

Photo courtesy// Geoffrey Mosher

Morningside Campus11:00am - 2:00pmThe Commons

Free Popcorn

SEPT21

25% off poutine at the Student Centre KitchenProgress CampusAll Day

Poutine Day

Ashtonbee CampusCCSAI Patio2:00pm - 5:00pm

Beer Fest

SEPT22 Ashtonbee Campus

Soccer Field11:00am - 2:00pm

Bubble Soccer

SEPT23

Progress CampusMain Events Hall6:00pm - 10:00pm

Movie Night

Story Arts Centre11:00am - 2:00pm

Free Pizza & Games

Progress Campus9:00am - 12:00pm

Terry Fox Run

Progress Campus8:30 - 1:00am

Glow Party

Deadline at 4pm

Domestic Student Health Plan - Add Depenedent Deadline


LETTER FROM THE PRESIDENT

DEEPIKA GANGWANI

CON

TACTW elcome fellow Centennial College students to the

2015-16 Courier. We are pleased to return this Fall as the voice of the CCSAI.

Make sure to follow the Courier for information on events, services and stories about college life. We are always looking for new ideas, so do not hesitate to let us know what you want to see. I urge you to participate in all the activities and use the services that we have to offer throughout your stay at Centennial. We feel the purpose of the college is beyond academics. We want you to be happy, safe and secure when you come to our facilities.I advise you to get involved in the various opportunities we have for you on-campus.I hope to see you in our hallways and I am looking forward to meeting you individually throughout the year.Please do not ever hesitate to contact me with your concerns or questions.

DEEPIKA GANGWANIPresident, CCSAI

[email protected]

416-289-5000 EXT. 2324

Vaughan905-851-6551

Riverdale416-396-2313

MississaugaMeadowvale905-814-8406

Dundas-Dixie 905-896-2233

Scarborough416-396-8110

Downsview 416-395-9559

Don Mills 416-395-5101

Next-Steps Employment CentresLooking for a job / career options? We can help!

www.next-steps.ca

@NextStepsEC

NextStepsEmploymentCentres

Operated by

This Employment Ontario service is fundedin part by the Government of Canada

One-on-one employment assistance and career advising Exclusive job postings and resources Workshops and info sessions Resume reviews and interview preparation And much more

Nex

Seven locations in the GTA:

Monday - Friday9 am - 5 pm

FREE services!

pg 6


RSUMME

MadNesStime

THE CCSAI CELEBRATES THE SUMMER The CCSAI brought Canada Day and summer fun to Progress Campus and the

Eglinton Learning Site. If you missed it you can view photos of the festivities on Facebook at the CCSAI Page and Instagram @CCSAIToronto.

Kite Day

ABOVE: Soaring high at Progress. The CCSAI invited students to the Progress soccer pitch to celebrate the Summer with Kite Day, tug of war, sack races and Frisbee.

Photos courtesy// Alexandra Charles

pg 7


Food & Fun

OrientationSensation

Centennial Welcomes brought the CCSAI and Centennial College staff together to receive a new group of students at all four campuses.

ABOVE: Rodolfo Muhlemann and Rorie (Potter) McConney are excited to get the semester started.

LEFT: Marvin Ellington and Alicia Parris answer student questions at Ashtonbee for Centennial Welcomes.

Photos courtesy// Geoffrey Mosher

LEFT: Brandon Ramdial and Ariadna

Castillo welcome students.

pg 8

Photo courtesy// Sanjeev Wignarajah

The 2015

Pan Am Games Debate

ValuableExperience or

pg 9

Pan Am Games Debate

orExploitiveLabour?

Which side are you on? Do you feel like this is just free labour or do you feel it’s valuable work experience you couldn’t get otherwise?

Tell us your thoughts on unpaid internships and breaking into your field. Visit the CCSAI Facebook Page to let us know how you feel.

WE WANT

TO HEAR

FROM YOU!Have your

SAY!

pg 10

GALLERY FEATURE ARTS & LIFE SPORTS HOW-TOHEALTHCALENDAR INFOGRAPHIC

Sanjeev Wignarajah (LEFT) said his Pan Am Games experience was amazing. He had a chance to get up close to the athletes and events at the Mattamy Athletic Centre. He helped cover a variety of events including men’s and women’s basketball and wheelchair basketball, interviewing athletes from all over the Western Hemisphere.

With the over 6000 athletes from 41 counties now home, we take a look back at the behind-the-scenes experiences of two

Centennial College students. U nited We Play, which is the official slogan of the Toronto 2015 Pan Am/Parapan Am Games. 16 days of competition that range from archery to wrestling. 41 nations

arrived in Toronto to compete and give it their all for a chance to qualify for the 2016 Rio Summer Olympics.

I’ve been lucky to be selected as one of 23,000 volunteers. It’s an honor and an amazing experience. I volunteered at the games because not only it would look good on my resume for my profession, I volunteered because as a sports fan, this was my first taste of how the games operate. I’ve watched the Olympics and the FIFA World Cup. I wanted to be part of the atmosphere and the excitement unfolding in my city. I wanted to represent my city and my country. Throughout the journey, I’ve learned that the volunteers were the heart of the games. Without them, the games would never function properly. This is my story. This is my volunteer experience.

By: Sanjeev Wignarajah

Third-year Journalism Student

HOW IT BEGANThe journey began when I applied online to volunteer in April 2014. It was a feeling of excitement and knowing that my volunteer journey has just begun. In August 2014, I completed a video interview where I was asked a series of questions. After completing the video interview, the waiting game began. I checked my email to see if Toronto 2015 contacted me saying that I got an offer. As the months went by, I had doubts on what if I didn’t get the volunteer gig, what if I didn’t get the volunteer position that I wanted. Despite all of these theories, I remained positive. On January 13, 2015, I checked my email and it was from Toronto 2015 saying that I got an offer. I logged on to my volunteer portal and it reads: Press Operations Crew at the Ryerson Athletic Centre. I was so excited and filled with glee and happiness.

2015 STUDENT REFLECTION

VOLUNTEER EXPERIENCE

TorontoPan Am

Photos courtesy// Sanjeev Wignarajah

pg 11


“I vo l u n t e e re d b e c a u s e . . . I wa n t e d t o b e p a r t o f t h e a t m o s p h e re a n d t h e e xc i t e m e n t u n fo l d i n g .

Sanjeev Wignarajah

J o u rn a l i s m S t u d e n t

THE EXPERIENCEOne of the cool things I got to experience at the games was being a flash quote reporter. A flash quote reporter records the interview between the athlete(s) and the journalists in the mixed zone after the game has ended. I have to stick the recorder really close to the athlete’s mouth just to hear the audio well because the music’s still playing after the game has ended. After the interview is done, I transcribe the interview and sometime have it translated by my fellow peer who speaks Spanish or Portuguese and type the quotes into the system for reporters to use in their story. I’ve done this job three times for Pan Am and two times for Parapan Am.

Another cool thing I experienced at the games was working as photo service staff. The role of the photo crew is to assist photographers on where to sit and what to do and what not to do such as no flash photography, which is a distraction, and no tripods, which are a safety hazard. There’s that and handing out quarterly stats for the photographers. While working as photo staff, I have the best seat in the house, close to the field of play from one end of the court to the opposite end and the side benches. I learned how photographers work during the games and the gear they use, it’s expensive with the lens, camera and the equipment they use to get the best shot. Part of me wants to have the life of a sports photographer. I’ve done this job twice for Pan Am and once for Parapan Am.

MEMORIES THAT LAST A LIFETIMEIt’s been an amazing summer and an amazing experience. I got to learn how journalists work during the games, learn Spanish and Portuguese, see the athletes up close and learn how photographers work during the games to capture the perfect shot. I’ve met fellow volunteers at the Ryerson Athletic Centre and I get to schmooze with the journalists and the photographers. Lastly, I got to see all the great matches, especially the medal rounds. I care less about being paid because volunteers have the heart to help people and not to expect something in return. The feedback I’ve received was positive on my hard work and dedication with the help of my fellow volunteer peers as a team. I’m proud to be part of the Toronto 2015 Pan Am Games and the spirit shall live on.

The Pan Am Games had over 23,000 volunteers supporting the competition. Almost 63,000 applied for a chance to participate in the largest multi-sport event in Canadian history

pg 12

N ot only did the 2015 Pan Am games leave a great a legacy for Toronto, they also had a great impact on this years Centennial College Sports Journalism students.

Seven months into the one year postgraduate program our class of 29 was given the chance to make our field reporting debut at none other than the most ambitious sporting event in Canadian history.

We were divided into two groups to do a non-paid internship at the country´s biggest media outlets. One half was assigned to the CBC – the official broadcaster of the Games – as social media reporters and writers, while the group I was part of, was appointed to Post Media/Sun Media to produce both social media and print/web stories.

Bev Wake, Senior Executive Producer Sports for Postmedia Network, flew in twice from Vancouver before the start of the games to touch base with us and developed our five-day per week schedule based on our availability, personal preference and proximity to the sport and venue.

Once the games started our editor would communicate with us via daily e-mails. She would always stress the importance of including the Canadian athletes´ hometowns in our articles since it would increase our chances of being published in one of the many newspapers Postmedia Network owns throughout the country.

Although there was no obligation from Postmedia to turn in our stories, it was very gratifying at the end of the day to see my articles posted in a newspaper like the National Post and get to share such accomplishments with family and friends.

In my case, being a native from Lima, Peru gave me a special advantage in the Pan Ams since half of the 41 participating

countries were Spanish-speaking. It allowed me to establish a good rapport with the Latin American athletes in the mix-zone, as well as network with Hispanic journalists who offered to collaborate with me as a special correspondent for their media outlets on a few occasions .

Toronto 2015 certainly surpassed expectations, from the spectacular opening and closing ceremonies to the outstanding organization and security that were provided in all the competitions and venues, and part of this success is owed to the 23,000 people that happily volunteered their time to contribute to their community.

Although they were not remunerated for their services,from the very beginning the volunteers received proper training on the specific role they would play in the Pan Ams and in exchange for their valuable time, they not only received many perks like free meals and public transportation, but also after completing their participation they received a volunteer certificate that can count as either community hours and work experience, and in the case of students, eligibility for OSAP benefits.

For my classmates and I, this was an incredible resume building opportunity, and if it was sometimes tough to make the buzzer-beater deadlines after elbowing my way in mix-zones or commuting for long periods of time due to traffic, I could not have asked for a better work opportunity at this point of my life as a grad student, whether it was paid or unpaid.

I would encourage anybody that has the time and is in need of work experience to be a volunteer in multicultural events of this magnitude. Not only is it a rewarding experience, it can also be pretty cool to say you were part of it in any capacity.

Despite a few transportation and Internet glitches, the impression that the 2015 Pan American Games left on the international media and delegations was not only one of admiration but also one that will set the tone for the 2019 Pan Am games in Lima, an event I hope I can cover as an experienced sports journalist.


By: Pamela Kiss

Sports Journalism Student

Pamela Kiss took the opportunity at the Pan Am Games to get some hands-on experience and to meet journalists and athletes from across the Western Hemisphere.

STUDENT REFLECTION

Photos courtesy// Pamela Kiss

My first experience as a

JOURNALIST

pg 13

AL: Both examples are extremely problematic. If the first student was undertaking the internship as part of an academic program then the student would be excluded from protection under the Employment Standards Act, 2000, due to the presence of an exclusion under s. 3(5)(2) of the ESA. That being said, the National Post has access to hundreds of millions of dollars and should be paying any interns that write articles for them. The second example regarding the Pan Am Games is illegal and an example of employee misclassification.

TL: It sounds like the experience was valuable for the students involved. I recognize that there is some controversy around unpaid internships, but I think there are some important considerations to note regarding work placement opportunities that are a component of a student’s academic program. Granted there are some programs, for example, journalism where unpaid internships may be more common, however, these can provide students with valuable learning experiences. As I often stress, both unpaid and paid opportunities should be carefully researched so as not to have employers take advantage of students.

I would also suggest that students look carefully at the company’s track record and make sure that it is a reputable company. Some questions to ask would be: does the company have a formal internship program with a formal training program? Is supervision provided and adequate? How meaningful and relevant are the duties to the student’s future career goals? Is the environment safe? What policies are in place for current employees?

TC: In your opinion is there any legitimate unpaid educational position that should exist in a workforce? Should students be taking these unpaid positions?

AL: The Ministry of Training, Colleges, and Universities needs to adopt a “paid-first” mentality when it comes to work-integrated learning. Ontario boasts a world leader in cooperative education with the University of Waterloo and that model should be how work-integrated learning is structured. An “earn while you learn” focus would give students the opportunity to earn a wage, put classroom learning to use in a workplace setting, and allow the students to gain valuable technical skills. What exists in Ontario currently is a disjointed system with little oversight which is of dubious benefit to post-secondary students.

Colleges and universities are essentially renting out students as free labour to employers. This trend has been seen in various academic programs, from hospitality to paralegal studies, it’s a really sick situation for students to be forced into. Last year there was a report about student interns scrubbing hotel toilets in Toronto, that’s just wrong.

TL: The questions from my first response are something that a College field placement coordinator or co-op advisor would ask of an employer before suggesting an opportunity to a student. The important thing to ask is: Is this a good learning opportunity and a chance for the student to develop employability skills that will ultimately give the student a competitive advantage in the job market.

TC: What is the alternative to the current system and how should these "interns" be compensated?

AL: Well, the cooperative education model is the best approach to work-integrated learning that I have seen. Students should be earning a wage for the hours they spend working. Alternatively, providing students

with a form of guaranteed income to meet living expenses while doing an internship might be another model that could be examined. This would be a system of grants covering students’ living costs for whatever period of time they’re participating in work-integrated learning.

TL: Some employers provide a stipend, honorarium or cover travel costs for students. Others involve students in in-house training, conferences and other professional development opportunities open to their employees. The co-op model where you “earn as you learn” may be ideal but is not accessible and sustainable for the vast number of students who require work experience as part of their academic programs, and who obviously benefit from exposure to real work settings whether on a volunteer basis or otherwise.

TC: Do you think offering alternative compensation such as gifts, vouchers or even OSAP perks?

AL: We need to get serious about addressing the serious deficiencies related to work-integrated learning. Students are going into debt, working full-time jobs on the side to make ends meet, and are having a really terrible time jumping through hoops to appease employers and the academic institutions. The structural problems (i.e. high tuition, increasing debt loads, precarious work, lack of workplace rights) we’re seeing need to be addressed. Right now, students have zero employment standards rights when they’re on an academic internship or other form of work-integrated learning. There have been a number of deaths of students on internships. The lack of rights is causing unsafe and in some cases deadly situations.

TC: Do you think the current unpaid internships actually provide an opportunity for students to enter their field?

AL: It really depends on the specifics of each program and the individual internships. Certainly internships can be highly beneficial,

but there’s no reason why students shouldn’t be getting paid for their work. Another thing to remember is that women, racialized groups, and recent immigrants are the big losers with unpaid labour. Unpaid internships reinforce pre-existing and historical labour market trends that tend to devalue the labour of equity seeking groups. Why does nursing, teaching, journalism, nutrition, and social work all have unpaid labour as a requirement of the education? These are female dominated fields and we’re seeing a devaluing of the labour along gendered lines.

TL: This depends on the quality of the experience and, of course, the performance of the student. I have seen a number of cases where students go on to work with the organization where they did their field placement or with an employer in the same industry because they managed to expand their network while on placement.

TC: Do you think there is any truth to the claim that events like the Pan Am games without unpaid labour?

AL: The Pan Am Games would have been impossible to put on without the illegal unpaid labour of thousands of misclassified young workers who put in tens of thousands of hours. The Pan Am Games are directly responsible for one of the largest wage theft scams in modern Canadian history.

TL: I don’t feel I have enough information to comment appropriately. But based on the feedback from the students you interviewed, it seems like their experience was quite positive. In my opinion, the Pan Am games may likely have been a once in a lifetime opportunity for many of the volunteers, so why sit on the sidelines when you can be part of the excitement and when there is also an opportunity for civic engagement.

TC: What should be done to address the problems in the current system?

AL: There needs to be a combination of law reform, a move towards cooperative education, grants to cover living expenses of student interns, and new public policy to meet the challenges that work-integrated learning brings.

TL: Numerous studies cite the importance of students having field experience before graduation. From an employer perspective a meaningful field experience, unpaid or paid, does give the student an edge in the job search and interview process. So despite the controversy, I don’t think we can totally discredit these types of opportunities, but we do need to pay attention to the safeguards so as to avoid exploitation of students. Policies and protocols for service learning and work-integrated learning in general, need to be developed to guide the practice and implementation of programs.

The issue is also connected to the larger issues associated with youth unemployment, and underemployment and unemployment among other groups in our community. Addressing some of the economic and system constraints associated with inequities in the workplace can positively influence how internships and other work-integrated learning opportunities are managed by both business, government and post-secondary institutions.


By: Geoffrey Mosher

Editor-In-Chief

The Courier: Are these proper unpaid internships or are they misclassified free labour? AQ&

With labour lawyer, ANDREW LANGILLE

and Director of Career Services and

Counselling, TRACEY LLOYD, Ph.D.

This interview has been slightly edited for clarity and length.

pg 14


Residence Progress

The artist rendering shows what the new gateway to Progress will eventually look like. The building will also house Centennial’s Culinary Arts Centre with capacity for up to 600 students.

A s you return to school, you may be struck by the rapid changes at the Progress Campus. Where a barren parking lot once stood, a large

building is now taking shape, changing the landscape of Progress Campus and the surrounding community.

We spoke to Mark Simpson, manager of renovations and special projects, to find out how the residence construction is coming along. He said the construction has been proceeding quite well and they are on schedule. Centennial celebrated the topping off ceremony on Sept. 10. This ceremony marks the placement of the final beam and the end of the vertical growth of the building. Construction has also begun on the exterior cladding and glazing and is moving along well.

The college expects much of the work to be done for the Spring of 2016 with move-in and opening expected for the Fall of 2016.

Simpson explained that the building is going to be

a state-of-the-art addition to the campus, striving for a LEED Gold certification. It will also be an important addition to the community surrounding the campus.

“From the sense of where the building is placed, it is somewhat of a gateway into the campus. The School of Culinary Arts is going to be housed in there and they operate a restaurant, which will be open to the community. It’s not only for the campus, but for the neighbouring community as well,” Simpson said.

“It will offer a lot of options in terms of different types of food and beverage for staff, students and the community on campus. There is also going to be a grab-and-go. It’s also catering to the students and those living in residence as well.”

There is a lot of excitement and buzz for such a prominent building at Progress campus. There will be a model suite setup at Progress this fall for excited students to get an early look at a residence room setup.

The construction at Progress is already producing some impressive results. The eight-story building will eventually house 740 students and the Culinary Arts Centre.

By: Geoffrey Mosher

Editor-In-Chief

1

2

Construction began Oct. 15, 2014 with a groundbreaking ceremony. CCSAI President Deepika Gangwani joined College President Ann Buller and other dignitaries to begin the $85 million project.

1 May 2014Plan announced 2 OCTOBER 2014

Groundbreaking 3 MAY 2015Structure rising

4 AUGUST 2015Exterior work started

pg 15


3LEFT:

The structure of the new residence building begins to take shape in May 2015, giving the community a sense of the new entrance that will welcome everyone to Progress Campus.

RIGHT: As construction on the structure is reaching completion the installation of the exterior cladding and glazing begins.

BELOW: Construction is continuing on schedule and the College hopes to receive residents in the Fall of 2016.

4

Photos courtesy// Geoffrey Mosher

pg 16


J ohn Frederick Yuill, a retired mechanic, Centennial alumni and the distribution coordinator for this magazine, The Courier, died May 30 at St. Michael’s

hospital. He was 77.The cause was complications after suffering trauma after

a fall, his wife, Pat Yuill, said. John, my father, came to work for The Courier after our

previous distribution coordinator moved and we had a hole to fill. He showed up in my office one day with his résumé, a working vehicle and a willingness to pick up the then newspaper before 8 a.m. on distribution day.

Shortly after he began deliveries I started receiving emails and phone calls from

people around the college letting me know they had met my father and what

a nice man he was. After a few short months I

began hearing from my father about

these same people; how he had met

them, how nice they were and

they had become his

friends.

This didn’t surprise me. John was intentional about making and keeping good friendships. As a young man he worked in a mine in Elliot Lake, about a five hour drive north of Toronto. For the next 50 years he would make the trek up to Elliot Lake every year or two to visit with the son of the couple who had rented him a room while he was employed at the mine. When I called to tell him the news of my father’s death there was silence, the pause of tears being held back and then simply the words, “He was a good friend.”

Another life-long friend of my father had met him on the bus. Every morning John would take the Pharmacy 67 to work, getting on at the third stop from the top of the line. Another man was always already on the bus. As the friend tells it, one morning my father came and sat next to him and said, “Hi, I’m John, we take the bus together every morning. How are you?”

For a few years my sister lived in Japan. Because of this my father learned to use Skype to speak with her. One evening he typed in “Martin Yuill,” the maiden name of his mother and our last name. A Martin Yuill appeared in the search results with the geographical location listed as South Africa. Two years later, Martin Yuill, a human resources consultant from Johannesburg sat in his kitchen as they laughed together and told stories. The next time I saw Martin was at my father’s funeral.

John Yuill sought friendship without an ulterior motive. He made friends to share his love and his happiness for you as you were. He showed his love for friends with intent and purpose.

In addition to his wife, John Yuill is survived by his two daughters, Amanda Yuill and Cindy Craik and his son, Mathieu Yuill and their families.

Delivering KindnessAnd Touching Lives

Centennial College played a large role in John Yuill’s life. Both as a student at Ashtonbee and as a beloved CCSAI employee.

By: Mathieu Yuill

Former CCSAI Communications Manager

Through the years

John Yuill worked

for the CCSAI as

a Guest Services

Representative at

the AWC and was

also the distributor

for the Courier.

John Frederick Yuill 1938-2015

Photos courtesy// Mathieu Yuill

FREELegal Advice

Visit a CCSAI o�ceor our website

for more information

ccsai.ca/freelegaladvice

Through the years

pg 18


By: Ray Gonzalez

AWC Health and Wellness Coach

T he five habits are a nutritional guideline to help assist in achieving optimum health, performance and body composition. It is used by many professional athletes, weekend warriors and everyday working individuals looking to lose weight, build lean muscle, and

improve upon poor nutrient intake. Keep in mind everyone is biochemically unique in their own way and need different things.

1

Take it Slow

Eat slowly and to 80% full. It should take you roughly 15-20 minutes to eat a meal such as breakfast, lunch and dinner, many people eat too quickly leading to upset stomach, bloating and hindering your body’s ability to break down vitamins and nutrients as you are overloading your system. Also you want to eat until you feel satisfied not feel like you are going to be sick or feel stuffed after a meal.

With the start of the new semester it is a get time to get into some new habits. Here are some tips to keep you healthy.

2

Pro-Protein

Eat protein dense foods such as chicken breast, lentils, yogurt (Greek), nuts and seeds (chia). Men should be consuming 2 palm size portions of protein per meal and women should be consuming 1 palm size per meal. Instead of counting calories use the hand method as your scale.

3

Vegging-Out

Men should be consuming 2 fist sizes of vegetables per meal and women 1 fist size, your vegetable intake is extremely important as most people do not eat enough. Below is a short list of vegetables you could add to your diet: chick peas or other legumes, spinach, carrots, red & yellow peppers.

4

Carbs Much?

People are eating too much pasta, bread and other high starch foods. A better option would be to double up on vegetables although you still need some carbs in your diet preferably complex carbs (nuts, whole grains and legumes) after a workout it is ok to add carbs to a shake or meal. Men should consume 2 cupped hand of dense carbs and women 1 cupped hand when necessary.

5

Dietary Fats

You should be getting your fats from foods such as eggs, meats, fish, oils, nuts and seeds, spread throughout the day. Many people eat too much processed food which contain trans-fat.

When teaching clients these guidelines I tell them to change one habit at a time as it allows you to focus on one thing. Having to change too many habits at once leads to people giving up.

5The

HABITSNutritional

Receive 40% o� Sothys & RVB skin careproducts with the purchase of any facial& 30% o� without purchase *while quantities last

This September

wax treatments20% o�O�er expires September 30, 2015

Only applies to services performed during the o�er month only.This special may not be combined with other o�ers, is non-transferable,

and has no cash value.

Come See Us!We’re located on the upper level of the AWC at Progress Campus.

Email us at [email protected] or call us at ext. 3530

visit myawc.ca

Do you want to be a writer or photographer?Here is your chance to get started and get published.The Courier is looking for contributors to write or take pictures of anything Centennial College.Get some experience, get a little money and get your work published.Email [email protected]

Do you want to be a

or a

Here is your chance to getstarted and get published.

photographer?writer

The Courier is looking for contributors to write or take picturesof anything Centennial College. Get some experience, get alittle money and get your work published.

Email [email protected]

@

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