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Your Brain on Bicycling
by Dave Elmore 04 Apr '14

04 Apr '14

http://www.bicycling.com/training-nutrition/training-fitness/your-brain-bicy cling?cm_mmc=Twitter-_-Bicycling-_-Content-Story-_-yourbrain Your Brain on Bicycling It's no secret that cycling makes you fitter. It also sharpens your thinking and melts away stress. Now researchers are discovering why-and exactly how you can maximize the cognitive benefits of a good ride. Every morning Canadian neuroscientist Brian Christie, PhD, gives his brain <http://www.bicycling.com/training-… [View More]nutrition/training-fitness/mental-trainin g-cyclists> an extra boost. We're not talking about tossing back multiple strong shots of espresso <http://www.bicycling.com/training-nutrition/nutrition-weight-loss/caffeine- alert> or playing one of those mind-training games advertised all over Facebook. "I hop on my bike, go to the gym <http://www.bicycling.com/training-nutrition/training-fitness/gym-etiquette> for 45 minutes, then ride the rest of the way to work," says Christie. "When I get to my desk, my brain is at peak activity for a few hours." After his mental focus sputters to a halt later in the day, he jump-starts it with another short spin to run errands. Ride, work, ride, repeat. It's a scientifically proven system. In a recent study in the Journal of Clinical and Diagnostic Research, scientists found that people scored higher on tests of memory, reasoning, and planning after 30 minutes of spinning on a stationary bike than they did before they rode. They also completed the tests faster after pedaling. Grow Your Mind Exercise is like fertilizer for your brain. All those hours spent turning your cranks create rich capillary beds not only in your quads and glutes, but also in your gray matter. More blood vessels in your brain and muscles mean more oxygen and nutrients to help them work, says Christie. When you pedal, you also force more nerve cells to fire. As these neurons light up, they intensify the creation of proteins like brain-derived neurotrophic factor (BDNF) and a compound called noggin (yes, really), which promote the formation of new brain cells. The result: You double or triple the production of neurons-literally building your brain, says Christie. You also release neurotransmitters (the messengers between your brain cells) so all those cells, new and old, can communicate with each other for better, faster functioning. This kind of growth is especially important with each passing birthday, because as we age, our brains shrink and those connections weaken. Exercise restores and protects the organ, says Arthur Kramer, PhD, a neuroscientist at the University of Illinois at Urbana-Champaign. "Our research finds that after only three months, people who exercised had the brain volume of those three years younger," says Kramer, referring to a study that examined the brains of 59 sedentary volunteers between the ages of 60 and 79 who either did an exercise program or were inactive for six months. A bigger, more connected brain simply works better. "Adults who exercise display sharper memory skills, higher concentration levels, more fluid thinking, and greater problem-solving ability than those who are sedentary," says Kramer. Ride Your Way Smarter So if a little exercise boosts your mental acumen, will going longer and harder earn you Mensa membership? Not so much, says Christie. More isn't always better, especially in the short term, he says. The same study that reported brain benefits from a short exercise session also revealed that more intense efforts can temporarily compromise memory and information processing, something Christie has seen firsthand. It's clear that physical activity like cycling boosts production of feel-good chemicals such as serotonin and dopamine. Christie's teenage daughter also kicks off her day with exercise-specifically rowing practice, usually with searing interval sets. But instead of leaving her brain firing on all cylinders, the workout leaves her a little stalled out when she arrives at school. "Short term, you're on a U-shaped curve for exercise and mental benefits," says Christie. "Too little and your brain doesn't get what it needs to work optimally. Too much and your body has sapped the glucose and other resources it needs, so it's hindered until it recovers." The sweet spot for sharp mental acuity right after exercise is about 30 to 60 minutes of aerobic riding at roughly 75 percent of your maximum heart rate, or an effort of 7 on a scale of 1 (standing still) to 10 (going all out). Positive Spin Of course, there's a lot more to mental fitness than just improving your smarts. Plenty of science backs the idea that a good ride can also have emotional benefits. Cycling can elevate your mood, relieve anxiety, increase stress resistance, and even banish the blues. "Exercise works as well as psychotherapy and antidepressants in the treatment of depression, maybe better," says James Blumenthal, PhD, professor of behavioral medicine in the department of psychiatry and behavioral sciences at Duke University in Durham, North Carolina. A recent study analyzing 26 years of research finds that even just some exercise-as little as 20 to 30 minutes a day-can prevent depression over the long term. At the moment, scientists don't completely understand the exact mechanisms, but they do know that physical activity like cycling boosts the production of feel-good chemicals such as serotonin and dopamine. "As soon as our lab rats start running on their wheels, they get a 100 to 200 percent increase in serotonin levels," says J. David Glass, PhD, a brain-chemistry researcher at Kent State University in Kent, Ohio. As you pedal past the 20-to 30-minute mark, other mood-lifting chemicals like endorphins and cannabinoids (which, as the name suggests, are in the same family of chemicals that give pot smokers their high) kick in. When researchers asked 24 men to either run or pedal at a moderate intensity or sit for about 50 minutes, they found high blood levels of anandamide, a natural cannabinoid, in the exercisers, but not in sedentary volunteers. Even better, regularly riding your bike helps keep hormones like adrenaline and cortisol in check, which means you'll feel less stressed and you'll bounce back from anxiety-filled situations more easily. The sweet spot for sharpening mental acuity right after exercise is about 30 to 60 minutes of aerobic riding at roughly 75 percent of your maximum heart rate. Remember: Although it's healthy, exercise itself is a stress, especially when you're just getting started or back into riding. When you first begin to exert yourself, your body releases cortisol to raise your heart rate, blood pressure, and blood glucose levels, says Monika Fleshner, PhD, a professor of integrative physiology at the University of Colorado at Boulder. As you get fitter, it takes a longer, harder ride to trigger that same response. "For people who are active, it takes a greater crisis to trigger the cortisol response as compared with sedentary people," says Fleshner. "So now you can go into a stressful environment and be okay. You can endure a lot more before you kick off a stress response." What's the cycling prescription for happiness? The authors of a recent review study on exercise and depression came up with the following guidelines to ward off the blues with aerobic exercise: Do three to five sessions a week. Each session should be 45 to 60 minutes long and keep your heart rate between 50 and 85 percent of your max. Of course, that's just a minimum recommendation aimed at the general public. You can go ahead and ride to your heart's-and mind's-content. [View Less]

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WFP: Fielding's rapid transit stance on wrong track (Apr.4'14)
by Beth McKechnie 04 Apr '14

04 Apr '14

Fielding's rapid-transit stance on wrong track By: Bartley Kives http://www.winnipegfreepress.com/local/fieldings-rapid-transit-stance-on-wr… In a mayoral race in which six out of eight potential candidates can be safely described as right of centre, it makes sense for Scott Fielding to try to stand out from the field. The two-term councillor for St. James-Brooklands is positioning himself to be the populist fiscal conservative among a crew of fellow conservatives that either have more … [View More]elitist trappings or lean closer to the centre. Fielding is no lunch-bucket-carrying everyman. He's a former pharmaceutical sales rep who has interests in a pair of businesses and lives in upper-middle-class Linden Woods. But Scott Fielding's voting record and political philosophy can safely be described as neo-libertarian, even if that's a word he'd never use to describe someone who's in small government and would prefer to see the market provide solutions to public-policy problems. Last week, Fielding was doing his best to prove his populist cred by campaigning against the extension of the Southwest Transitway, the city's first dedicated bus corridor. The 3.6-kilometre first phase of the transitway was completed in 2012 at a cost of $138 million. A seven-kilometre extension to the University of Manitoba comes with a $600-million price tag because it's packaged with two other Fort Garry projects -- a new Jubilee underpass and the Cockburn-Calrossie drain replacement. Fielding, who has never supported rapid transit, launched an online petition that attempts to mine the same anti-elitist sentiment directed against megaprojects such as the Canadian Museum for Human Rights and Investors Group Field. Fielding wants prospective rapid-transit funding to be spent on road repairs instead and urged Winnipeggers to tell "the politicians, insiders at city hall that we need to address infrastructure, make that our No. 1 priority." As far as campaign strategy goes, it's not a bad gambit to gain attention. Mayor Sam Katz, who may or may not be running again, oversaw the construction of the transitway's first phase despite his well-documented ambivalence to rapid transit. Lawyers Gord Steeves and Brian Bowman, who most likely will run, can be painted as members of the political elite by the mere nature of their profession. Only Charleswood-Tuxedo Coun. Paula Havixbeck is also playing the populist card, though she's also courting union support for her potential mayoral run. Fielding's anti-rapid-transit position, however, runs the risk of driving away potential supporters across the political spectrum who may have seen him as a safe place to park their votes. Although he only garnered support of six per cent of Winnipeggers in the two mayoral-race polls to date, Fielding has room to grow because he has been strong on ethical reform at city hall and chose to break ranks with Katz. His rapid-transit hate-on, however, is a bad move in the long run, as the roads-not-transit argument fails to stand up to logical scrutiny. Winnipeg suffers from inadequate infrastructure because it's too spread out. The lack of density in this city requires too much money to be shovelled into road, sewer and water-main maintenance. And as any student of Winnipeg's recent history can tell you, one of the main contributors to this lack of density is the absence of a rapid-transit network. Winnipeg began pondering rapid transit in the 1950s and '60s, around the same time Toronto and Montreal started building subways. Decades of dithering allowed Winnipeg to be lapped by Vancouver, Edmonton, Calgary and Ottawa, which pursued various permutations of light rail, subways and dedicated bus corridors. Development along transit lines and transit-station nodes has improved density in all of these cities. But Winnipeg kept on building roads and focusing on single-family-home development, with disastrous results. This city has started to improve density through modest means, such as insisting on smaller lot sizes for single-family homes and demanding more multi-family housing in new suburbs. But we are desperate for more rapid transit to promote real density. Without mass transit, you cannot build up instead of out. And if you build out instead of up, you cannot afford your roads. What Fielding is promoting spells disaster for Winnipeg. He's selling the promise of better roads when in fact the best way to do so would be to invest in transit. Fielding's ethics are unimpeachable. He is polite and appears popular with the constituents in his ward. But Winnipeg has waited too long for not just the Southwest Transitway, but a full network of transit corridors to endure another rapid-transit debate. Six decades is long enough. bartley.kives(a)freepress.mb.ca Republished from the Winnipeg Free Press print edition April 4, 2014 B1 [View Less]

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The Uniter: Breaking down barricades
by Beth McKechnie 03 Apr '14

03 Apr '14

---------- Forwarded message ---------- From: Terry Zdan <tjzdan50(a)gmail.com> Date: Thu, 3 Apr 2014 10:18:07 -0500 Subject: The U of W Uniter - Breaking Down Barricades http://uniter.ca/view/breaking-down-barricades "I replaced driving with a ten-minute walking commute. The psychological differences between driving through an environment and physically interacting with it on the ground cannot be understated. I now walk downtown with the familiarity everyone else has with their own … [View More]

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Doctors prescribing bike-share memberships to combat obesity
by Beth McKechnie 03 Apr '14

03 Apr '14

Doctors prescribing bike-share memberships to combat obesity *by *Lauren O'Neil<http://www.cbc.ca/newsblogs/yourcommunity/author/lauren-oneil/> Posted: April 2, 2014 5:57 PM Last Updated: April 2, 2014 5:31 PM http://www.cbc.ca/newsblogs/yourcommunity/2014/04/doctors-prescribing-bike-… Doctors in Boston will soon have a new tool in their arsenal when it comes to improving the health of obese patients: the humble, yet powerful bicycle. In an effort to get sedentary Bostonians moving … [View More]more, as well as provide affordable transportation for low-income residents, The City of Boston and the Boston Medical Center (BMC) have partnered together in creation of program they're calling "Prescribe-a-Bike." The program, launched today, allows all BMC medical professionals to write prescriptions for memberships to a local bike-sharing program called Hubway<https://www.thehubway.com/>, which currently boasts 1,100 bikes at 130 locations around the city. Much like Canada's own Bixi system<http://www.cbc.ca/news/canada/toronto/bye-bye-bixi-retooled-bike-sharing-se…>, Hubway users can borrow a bike from any location and then drop it off at another, providing themselves a convenient and healthy way to get around. Qualified low-income patients will pay only $5 for an annual membership to the program, which entitles them to an unlimited number of trips on Hubway bikes for up to 30 minutes at a time. They'll also receive a free helmet, according to the Boston mayor's office. "Obesity is a significant and growing health concern for our city, particularly among low-income Boston residents," said Kate Walsh, chief executive of Boston Medical Center, in a statement published by the Boston Globe<http://www.bostonglobe.com/metro/2014/03/27/new-program-will-allow-boston-m…>. "Regular exercise is key to combating this trend, and Prescribe-a-Bike is one important way our caregivers can help patients get the exercise they need to be healthy." To qualify for a prescription, patients must be 16 years or older either have a household income of no more than 4 times the poverty level or be enrolled in some form of public assistance according to the statement. The program's creators hope to enroll at least 1,000 low-income residents in Prescribe-a-Bike this year, and potentially expand to include more hospitals. "We have already received some calls from other hospitals and health clinics who are interested," said Nicole Freedman, director of bicycle programs for the City of Boston, to Boston Magazine<http://www.bostonmagazine.com/health/blog/2014/03/26/prescribe-bike-bmc-bos…>. "It's a new way to reach out and promote health." [View Less]

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Job posting - Peg City Car Co-op
by Beth McKechnie 27 Mar '14

27 Mar '14

[please share widely -- thanks!] * Peg City Car Co-op Seeks Fleet Operations Assistant* Are you a reliable self-starter who cares about sustainable transportation? Are you excited to see carsharing grow in Winnipeg? Peg City Car Co-op is busy expanding into more neighbourhoods in central Winnipeg. To help with our growing network of carshare vehicles, we need a dependable person who gets carsharing and how it works. Someone who understands the individual, environmental and community … [View More]

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If only the Osborne Underpass could look like this..
by Jackie Avent (ASRTS) 27 Mar '14

27 Mar '14

http://www.ledevoir.com/opinion/blogues/le-blogue-urbain/403612/ca-roule-po… -- *Jackie Avent* | Active and Safe Routes to School Green Action Centre <http://greenactioncentre.ca/> 3rd floor, 303 Portage Avenue* | *(204) 925-3773 *|* Find us here<http://greenactioncentre.ca/content/ecocentre-directions-and-travel-options/> Green Action Centre is your non-profit hub for greener living. Support our work by becoming a member<http://greenactioncentre.ca/support/become-a-member/>

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12 ways to make cities more child-friendly
by Beth McKechnie 26 Mar '14

26 Mar '14

12 ways to make cities more child-friendly MARCH 3, 2014<http://spacing.ca/national/2014/03/03/twelve-ways-can-make-cities-child-fri…> | BY CHRIS BRUNTLETT <http://spacing.ca/national/author/chrisbruntlett/> For far too long, many people have considered family life and urban life as being mutually exclusive. That trend is slowly reversing, as more and more parents choose to raise their kids in urban areas. However, city builders often fail to consider their smallest, most … [View More]

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Winnipeg's first parking protected bike lane
by Beth McKechnie 24 Mar '14

24 Mar '14

Very exciting! See below that the City will be building our first ever parking protected bicycle lane on Sherbrook between Wolseley and Broadway... ---------- Forwarded message ---------- From: The West Broadway BIZ <director(a)westbroadwaybiz.com> Date: Mon, Mar 24, 2014 at 1:06 PM Subject: BIZ Buzz - March 2014 Trouble viewing this email? Read it online<http://secure.campaigner.com/Campaigner/Public/t.show?6ga52--3i85e-p50j5e3&…> THE BIZ BUZZ E-NEWSLETTER MARCH 2014 * … [View More]HAPPY SPRING!* Although it has not quite sprung yet, it is hopefully just around the corner! As the snow melts, please let us know if you see any damage to bike racks, planters or benches in front of your business or in the area. Village Landscaping has been contracted once again to do our flower planters and hanging baskets, it will be so nice to see some colour and greenery again! Watch for the new community directory coming out next month. They will be delivered to every business and household in West Broadway and Wolseley. Thank you to all those supporting members who have placed an ad in the magazine! Please contact us <director(a)westbroadwaybiz.com?subject=directory>to request a stack and counter top holder for your business. <http://trk.cp20.com/Tracking/t.c?6ga52-cgjgz-p50j5e5&_v=2> City's 1st Parking Protected Bike Lane! <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh0-p50j5e2&_v=2> We are very pleased to announce the City will be completing the Maryland - Sherbrook cycling corridor this summer, the much anticipated dedicated bike lane for Sherbrook Street will be completed this year. Public Works has decided to construct the City's first Parking Protected Bike Lane between Wolseley and Broadway! This street work will be tied into the road resurfacing of Sherbrook Street this summer. For more details, or to review the conceptual design go to: Walkbike.winnipeg.ca<http://trk.cp20.com/Tracking/t.c?6ga52-cgjh1-p50j5e3&_v=2> We are taking requests for new bike rack installation for this summer, so please let us know if you are in need of one. <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh2-p50j5e4&_v=2> *Fefu and Her Friends * by Maria Irene Fornes Directed by Hope McIntyre Featuring: Elena Anciro, Julia Arkos, Nan Fewchuk, Megan McArton, Brenda McLean, Tracey Nepinak, Tracy Penner and Kelci Stephenson May 22nd- June 1st, 2014 Ralph Connor House - 54 West Gate Tickets: $15 / $20 Group rates are available for community groups! For more information and to purchase tickets please visit our website at www.sarasvati.ca <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh3-p50j5e5&_v=2>or call (204) 586-2236. <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh4-p50j5e6&_v=2> We are pleased to report streetscaping initiatives from the masterplan document are well underway. Up next, new banners, community kiosks, tree infill and gateway enhancements. It's an exciting time in West Broadway! Any questions or concerns, please send us an email<director(a)westbroadwaybiz.com>or give us a call at 204-779-4100. www.westbroadwaybiz.com<http://trk.cp20.com/Tracking/t.c?6ga52-cgjh5-p50j5e7&_v=2> *CHECK OUT OUR NEW GRANT * If you are considering making some improvements to your business exterior, there has never been a better time! We are now offering our members two tiers of funding plus we have added a design component! Download the brochure! <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh6-p50j5e8&_v=2> * MHC FOUNDATION UPCOMING SPRING EVENTS: <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh7-p50j5e9&_v=2> * *"Jubilation! Hope Lives! Jubilation! L'Espoir Vie!* Afternoon Concert & Desserts *Sunday, April 27, 2014* Join us for an inspiring afternoon in the beautiful St. Boniface Cathedral, as we celebrate spring with the joyful music of worldwide Christian singer *Christine D.M. Wollmann* Proceeds from the event will support Misericordia Health Centre Foundation. Mingle afterwards with desserts and light refreshments sponsored by local French restaurant Resto Gare Call (204) 788-8469 for tickets * Black Tie Bingo Gala *Presented by Medigas Mb Ltd. Saturday, May 3, 2014 RBC Convention Centre Please email vmirosh(a)misericordia.mb.ca<vmirosh(a)misericordia.mb.ca?subject=black%20tie%20bingo> or call (204) 788-8469 for details * WOULD YOUR BUSINESS LIKE TO BE INVOLVED IN A SHORT VIDEO PRODUCTION?* <http://trk.cp20.com/Tracking/t.c?6ga52-cgjh8-p50j5e0&_v=2><http://trk.cp20.com/Tracking/t.c?6ga52-cgjh9-p50j5e1&_v=2> The Marketing Committee is interested in partnering to create more short videos promoting West Broadway businesses, programs and events. Digital Marketing is an innovative and affordable way to deliver meaningful engagement, and market your business. Sharing these videos on websites and social media are great ways to find new customers and promote your brand. Contact us <director(a)westbroadwaybiz.com?subject=digital%20marketing> if you would like to participate! * <http://trk.cp20.com/Tracking/t.c?6ga52-cgjha-p50j5e1&_v=2> * West Broadway BIZ PO Box 26003 676 Portage Avenue Winnipeg, MB R3G 3R3 p 204-779-4100 e director(a)westbroadwaybiz.com You are subscribed to this mailing list as beth(a)pegcitycarcoop.ca. Please click here <http://trk.cp20.com/Tracking/t.fo?6ga52--cbw5-p50j5e6&sl=3b&t=5&_v=2>to modify your message preferences or to unsubscribe from any future mailings. We will respect all unsubscribe requests. ------------------------------ <http://www.campaigner.com/?utm_source=campaigner&utm_medium=email&utm_campa…> [View Less]

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Reminder: Travel Behaviour Change workshop, Wed. March 26, 1:00-4:30pm
by Beth McKechnie 24 Mar '14

24 Mar '14

Friendly reminder about a Green Action Centre workshop happening this Wednesday afternoon at the EcoCentre. RSVP is required, all are welcome! Two spots still open. cheers, Beth * * * * * III: TRAVEL BEHAVIOUR CHANGE *Wednesday, March 26, 1:00-4:30pm* Human behaviour can seem inexplicable. Sometimes it's a head-scratcher as to why people don't switch to healthier and greener ways to get to work when it is clearly to their benefit. In this half-day workshop, we will explore the many … [View More]

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MB Capital Region Transportation Master Plan to be released this spring
by Beth McKechnie 21 Mar '14

21 Mar '14

Capital Region Transportation Master Plan release planned for this spring Posted: March 20, 2014 http://leadingmanitoba.ca/notices_detail.asp?notice_ID=207 Later this spring PMCR will release the Capital Region Transportation Master Plan, a guide to key transportation infrastructure, plans and systems to enable economic opportunity, sustainable growth, and improved mobility of all users throughout the Capital Region now, and in the future. The culmination of a year of study, technical … [View More]

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