Sunday Monday Tuesday Wednesday Thursday Friday Saturday. 3 Yoga on Parliament Hill Warrior Workout. 10Yoga on Parliament Hill Warrior Workout

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1 Funded by the Ministry of Health and Long Term Care; Ministry of Health Promotion; Ministry of Children and Youth Services, Government of Ontario; Champlain LHIN; & Motivate Canada Sunday Monday Tuesday Wednesday Friday Saturday on 4 Walking Group Lululemon on 11 Walking Group Lululemon on Lululemon on 25 Walking Group Nation to Nation Bike Tour July 27-August14 (see page 6 for more info) 28 Lululemon on LEGEND: Wabano program Fitness event in the Ottawa community, not a Wabano program

2 July GROUP FITNESS class schedule Class Location Day/Time Details Instructor & Tea Cultural Gathering Space, Wabano Centre, 299 Montreal Road Tuesday 8am-9am *No class July 30th* Improve your balance, memory, and coordination in this relaxing and moving meditation. Nathaniel Parant, experienced tai chi instructor Cultural Gathering Space, Wabano Centre, 299 Montreal Road 6:00pm-7:00pm A combination of strength training exercises and boxing techniques to give you that extra fitness challenge. Justin Holness Experienced boxer Wabano Centre basement Tuesday 6pm-7pm Learn the moves of pow wow dance in this fun and culturally-based cardio class! Monica Ethier, Experienced Pow Wow Dancer Wabano Centre basement Tuesday 7pm 8pm A combination of strength and cardio circuits to strengthen your core. All fitness levels welcome. Kelly Fisher, Certified Personal Trainer Specialist Walking Group Wabano Centre 299 Montreal Road - meet outside at clinic entrance Wabano Centre 299 Montreal Road - meet outside at clinic entrance Wabano Centre basement 5pm-5:40pm *No class July 18th* 5pm-6pm 6pm-7pm Engage your body and mind during this low-impact walk outdoors. Ideal for beginners looking to advance into the running group (see below). A weekly run ranging from 2-5 KM with varying paces and terrains. Ideal for runners looking to improve or maintain endurance and speed. A relaxing, strengthening, and stretching session for all! Kelly Fisher, Certified Personal Trainer Specialist Justin Holness Experienced runner Elizabeth Whissell, Registered Teacher

3 Ingredients 2 cups fresh or frozen raspberries 2 cups nonfat or low-fat plain yogurt, preferably Greek-style (see Note) 3-5 tablespoons sugar *optional 1/2 cup mini chocolate chips Preparation Puree raspberries, yogurt and sugar to taste in a food processor until smooth. Divide the mixture among freezer-pop molds, stopping about 1 inch from the top. Evenly divide chocolate chips among the molds. Stir the chips into the raspberry mixture, stirring out any air pockets at the same time. Insert the sticks and freeze until completely firm, about 6 hours. Dip the molds briefly in hot water before unmolding. Tips & Notes Make Ahead Tip: Freeze for up to 3 weeks. Equipment: Ten 3-ounce (or similar-size) freezer-pop molds Ingredient Note: Greek-style yogurt is made by removing the whey from cultured milk, which gives the yogurt an extra-thick and creamy texture. Look for it with other yogurt in large supermarkets. Nutrition (per serving): 87 calories; 3 g fat ( 2 g sat, 1 g mono ); 0 mg cholesterol; 13 g carbohydrates; 5 g protein; 2 g fiber; 18 mg sodium; 69 mg potassium. If you have a NUTRITION QUESTION contact: Jessika Quigley, Registered Dietitian jquigley@wabano,com Phone: (243)

4 Ingredients: 2 pounds winter squash, such as butternut, cut into large pieces and seeds removed 3 Tbsp olive or canola oil 1/2 medium onion, finely chopped 2 tablespoons finely chopped fresh mint 1/8 teaspoon freshly grated nutmeg 1/4 cup (35 g) lightly toasted walnuts, finely chopped 1/3 cup Parmesan, grated Directions: 1. Heat the oven to 425 degrees. 2. Line a baking sheet with foil and oil the foil. 3. Place the squash on the baking sheet and rub or toss with 1 tablespoon of the olive oil. 4. Place in the oven and bake until tender, 40 to 60 minutes (every 15 minutes use tongs to turn the pieces over so different surfaces become browned on the foil). 5. Remove from the oven and allow to cool, then peel and place in the bowl of a food processor fitted with the steel blade. Pulse several times, scrape down the sides of the bowl, then purée until smooth. 6. Heat 1 Tbsp of oil over medium heat in a large, heavy skillet and add the onion. Turn the heat to medium low and cook, stirring often, until very tender, sweet and lightly caramelized, about 20 minutes. 7. Remove from the heat and add to the squash. 8. Add the mint, nutmeg, walnuts, Parmesan, and 1 tablespoon oil and pulse together. 9. Season to taste with salt and pepper if desired. 10. Enjoy on toasted whole grain pita bread or as a veggie dip. Source: Holy Crap! Hapi Foods Inc. Website:

5 Check out free fitness programs that are happening this summer in the Ottawa area! Take advantage of healthy opportunities today! Fitness Event: on July & August Date & Time: Every Wednesday: Time: 12-1pm Details: Bring a mat, water bottle and your self! Fitness Event: offered by Lululemon Date & Time: Every Sunday at Rideau Centre (50 Rideau St.) and Westboro (340 Richmond Road) locations Details: Bring a mat, water bottle and your self! Fitness Event: Chiropody Information Session Date & Time: 2-4pm August 14th, 2013 Details: When we are physically active, our feet are most often under pressure. This can become very serious for people with diabetes. Learn how to take care of your feet, what to look for in a shoe/sneaker, how to monitor for ulcers, etc. Please pre-register as space is limited. Call the diabetes team at (ext.227 or 243). Fitness Event:, 251 Dalhousie Street, Ottawa Date & Time: Every Sunday 1pm-2:30 pm Details: Fitness Event: Nation to Nation Bike Tour Date & Time: July 27th to August 14th For details, please see next page

6 Nation to Nation Bike Tour* Date & Time: July 27th to August 14th The Nation to Nation Bike Tour brings together Indigenous and non-indigenous youth to learn about our shared history and current issues that are important to Indigenous communities. As a participant you will join a welcoming, cross-cultural group that will share and learn together about Indigenous rights and our responsibilities to each other and to the earth. You'll be supported in developing facilitation and leadership skills. All while spending time outside, bicycling, camping, swimming, having camp fires and much more! The tour will start in Akwesasne with 4 days of cultural activities and workshops about historical and contemporary issues. There will be a community send-off and the participants (about 10 Indigenous and non-indigenous youth, aged 18-30ish, from a diversity of cultural backgrounds and from different territories) will head off on bicycles, stopping in towns along the Saint Lawrence River. The tour ends with the Tyendinaga Pow Wow and a 2 day retreat in Belleville. Itinerary includes: - Learning from elders and community resource people - Cultural exchange, sharing circles and team building - Staging and presenting a theatre based workshop - Training in bike touring and safety - Rest days to check out the area... and much more! Most participants are aged 18-30ish but those outside this age range are welcome too. If you are younger than 18 you need to be accompanied by a parent or guardian. See the webpage for more info: This project is co-sponsored by KAIROS Canada and The Otesha Project. Please contact for information about bursaries, equipment and joining the tour! * This is not a Wabano program