Gratitude Walks

It feels great to wake up smiling, to think that life is a miracle, and with each passing day the joy just keeps multiplying. This is the feeling of walking your way towards gratitude.

Gratitude Walk is an activity which can be practiced for a minimum of five minutes a day. It can be done on your way to Tim Hortons or for nature-lovers even in Assiniboine park, by the river. All you need to do is be grateful for your achievements and your aspirations. If practiced daily, you start being thankful for what you have, maybe a healthy body, a peaceful mental state or your achievements. Also, be thankful for what you want to have in future and in that way, it will be a visual reminder of your goals.

Gratitude Walk Image.jpg

I have inculcated the Gratitude Walks in my life to get results which once seemed a fantasy. As I embarked upon the journey of Gratitude Walks, I started seeing a change in my personality, I felt happier and imagining what I wanted to achieve in life, etched a strong image in my mind, of life as I wanted it to be. A new faith replaced feelings of uncertainty which also relieved stress. And since then, I have been smitten by the new me and addicted to Gratitude Walks.

Entrepreneurs Mimi Ikonn and Alex Ikonn are firm believers of the Gratitude Walks. Inspired by the Gratitude Walks, they created the “Five Minute Journal,” which is gratefulness in written form.

Advantages of Gratitude Walks:

  • Live in the Present: You get used to living in the moment and unknowingly train your mind to be in a happy state.
  • Self-Motivating: You learn to motivate yourself and to pick yourself up even if you are having a difficult day because you are self-sufficient in motivating yourself.
  • Visual Reminder of Goals: By going for a gratitude walk, you visually remind yourself of what you want to achieve and start matching your actions to your goals.
  • Become an Optimist: You are so grateful for everything that you forget being negative about anything and become a more positive person.

In the words of Oprah Winfrey “Be thankful for what you have; you will end up having more. If you concentrate on what you do not have, you will never ever have enough.”

Written by:

Ankona Mukherjee

Full time Project Management, January 2017 Intake

PACE, University of Winnipeg



Five great places to study in Winnipeg

As a student at PACE you work a rigorous schedule in the same building everyday. As great as the facility may be, sometimes finding a fresh new environment is just what you need to recharge your mind. International students are primarily here to study, but many are here to experience the Canadian culture as well. Unfortunately, many  International students stick within the confines of our school and their homes, due to the lack of knowledge and exposure from our fine city.

Winnipeg can tend to be somewhat of a members club where you need to know a local to uncover many of its hidden secrets. Luckily Winnipeg is also located in a province otherwise known as “Friendly Manitoba”, and as a new friend, I will provide you with the following compilation, of great places to study outside the University, to get you feeling like part of the community.

Millennium library

251 Donald St.

Just a 15 minute walk away from The University of Winnipeg is the Millennium library. This beautiful building is filled with tons of natural light, a coffee shop to fill your caffeine fix, and free WiFi. The aesthetics of this beautiful building will be sure to open your mind to the world around you, just like the floor to ceiling windows available.

Source – Winnipeg Public library

The library is open:

Weekdays 10 am to 9 pm

Saturdays 10 am to 6 pm

Sundays 1 pm – 5 pm


171 McDermot Ave.

Located in the heart of the exchange district is Forth. Grab yourself a Flat white, an Avocado toast and get your study on with free WiFi in an industrial, exposed brick setting. This coffee shop has tons of study room in the back, a rooftop patio, and a little private area just down the stairs. Did I mention they also have a cocktail bar?


Forth is open:

Weekdays 7 am – 10 pm

Weekends 9 am – 5 pm

Mountain Bean Coffee Co.

2001 Henderson Hwy, Unit 5

Enjoy the outdoors but hate the snow? Get lost in this lodge-like coffee-house inspired by the Canadian Rockies.  Enjoy a cup of fair trade coffee or grab a “Caramel Snow cap” while you study with free WiFi.

Source: Lift Saver

Mountain Bean Coffee Co. is open:

Weekdays 6:30 am – 10 pm

Weekends 7 am – 10 pm

Kawaii Crepe

201-99 Osborne St.

Source: Lift Saver

Right in the heart of Osborne village is Kawaii Crepe. A Nutella lovers dream, with Japanese style crepes filled with all sorts of treats. Sweet tooth? Savoury? they have you covered. Great lighting and free WiFi make this upbeat environment a great spot for your next study destination.

Kawaii Crepe is open:

Sunday to Thursday 7:30 am – Midnight

Friday and Saturday 7:30 am – 1 am

Thom Bargen Coffee & Tea

250 Kennedy St.

Just a few steps away from the Buhler building is Thom Bargen. With amazing lattes, delicious pastries, and friendly baristas, this place is sure to satisfy. You can stay connected while you study with free WiFi in a clean enviroment that’s light and airy. It also doesn’t hurt that they carry mouth-watering donuts from Oh Doughnuts.

Source: Lift Saver

Thom Bargen is open:

Weekdays 7 am – 5 pm

Saturdays 8 am – 5 pm

Winnipeg is full of treasures just waiting for you to discover. No matter where you choose to study, Winnipeg is sure to have a spot thats just right for you. Welcome home.

6 Stress-Busting Treasures that Bring Life Back to Relaxation

Stress is that keyword from which we all want to get rid of. But I will suggest to go for STRESS.

captureStress is an outcome of a deviation of the reality from the expectations of a person. It is generally caused by external materialistic forces. The only way to fight with stress is to accept the situation and analyze it in the light of various perceptions and angles. Being diagnostic is a pre-requisite to be able to handle a stressful situation in the right way.

The STRESS technique to overcome stress emphasizes on a positive effort to realize the possible causes of stress,  be expressive, not in loud but a gentle manner and be able to reach a simple solution to curb stress.  Mere getting frustrated or escaping the very situation would never eliminate stress,  rather it would add to it further in future. Therefore, the need is to be pragmatic and calm, do away with stress and focus on a better future for a happy living.

Here are the 6 stress busters:

1. Feel your Breath

One of the best technique to control and reduce stress level is to Take Deep and Long Breaths. Researchers at American Institute of Stress have verified the fact that deep breathing has many benefits like the following:

  • Brings oxygen to the brain
  • Decreases Blood Pressure
  • Steps down the Metabolism

Sit calm, close the eyes and feel the breath. The very feeling of being alive gives inner joy and pleasure. It helps us to calm down and creates the ability to sort problems out that are significant and avoid the insignificant issues that bother us.

2. Pen Down the Pain

If something is really annoying us and we want to vanish it, then, WRITE everything we feel, on a piece of paper. Let the emotions flow till our thought process becomes clear and streamlined.

write4Image Source

Writing down is a great remedy to stress as it drains out all the negative thoughts crowding inside us. Often, we also get a solution to our problem while we are writing it down and undoubtedly, it gives a sense of satisfaction to us. Also, more and more writing would improve our skills and we will be able to express ourselves better as a writer!

3. Entertain Yourself

The best technique to disappear the stress is to perform activities that we like the most. It could be dancing, singing, photography, traveling, writing, playing or listening to musical instruments, playing our favorite sport or game, etc. It develops confidence, joy and a lot of positive energy in us.

Hobby.jpgImage Source

It is essential to take time out for oneself as we understand ourselves the best and we know not just the cause but also the best solution to our problems. Doing what we like burns out the stress. These activities drive our concentration towards them as they are so joyful that they rejuvenate us.

4. Go for a Walk 

Get connected with the natural environment. Human beings, by default, are a part of nature and are best connected to things that are natural. These days, people are so much engrossed into gadgets and technology that have distanced them from the reality of life. This is a major reason for stress and frustration among people. It kills our efficiency to think compositely and unnecessarily makes us gloomy.

walkImage Source

A walk close to nature without any gadgets along, even without a verbal communication required, gives us a sense o connection with nature and all the creations of God. It fills our heart with peace and joy. Also, a silent walk gets to our memory things that we mostly avoid, memories that make us smile and several creative ideas come up. With a calm mindset, we try to find easy solutions to many of our problems. But, remember one thumb rule, Go for a walk to think nothing, only then it is helpful. Our mind is a magical tool which needs space to work perfectly. The more we set it free, the more it functions efficiently.

5. Make a Planner

Usually, as a student, we certainly have lots of assignments, exams, extracurricular activities, volunteering, managing expenses and endless reasons for stress. I would suggest rather than getting overburdened, take this positively.

plannersImage Source

Make a Planner with priority tasks and this is how it becomes so easy to manage everything. A feasible schedule is a key to getting things done on time and in the best possible fashion. It also helps us to spare time for our leisure and pursue our hobbies. Doing this can make us feel more comfortable and relaxed.

6. Meet People and Talk to them 

meetImage Source

Sometimes the best pill to overcome the pressure is to have a healthy conversation with the most influential people we know. They may be our family, friends, professors, or mentors. We just need to spend some time with them. It may not even be necessary to discuss the exact problems and seek solutions to them from people. But, conversations with people we value gives us a sense of relief and helps us keep our calm.  While we communicate, we may understand things that we have been ignoring and we may get ways to come out of the stress we go through. All the problems will disappear and we will have a new angle towards life.

Please feel free to share, comment or like the post and found it worth.




Our lives become more meaningful when we start making efforts to put a smile on someone’s face. What could be a better day than Valentine’s day to make people smile? With an intention to spread love in the community, PACE in collaboration with Warmtoes brings the third annual, ‘The Warmtoes Potluck Luncheon’ on February 14, 2017.

“Warmtoes has been a way to give back to the community.”

Warmtoes is a micro-charity that raises money to purchase socks for refugee immigrant families, homeless, and families struggling to make ends meet. It was launched in Winnipeg in 2011. The organization revolves around a simple concept of warming hearts by warming toes.


(Warmtoes, n.d.)


What makes this partnership of Warmtoes with PACE so special is that Warmtoes was launched by a PACE alumni, Rod Salm along with his family. Rod and his wife wanted to do some charitable work that their kids could be a part of. It was their daughter who initially came up with the idea of Warmtoes of reading Lily and the Paper Man by Rebecca Upjohn. “Warmtoes has been a way to give back to the community and us as parents teach our kids the importance of that.”, he says.

Rod Salm with his kids

(Facebook, n.d.)

Rod was taking the Public Relations and Marketing Management Diploma at PACE in 2014 when during a class project, the class and their PR instructor, Heather Plett, came up with the idea of collaborating PACE with this micro-charity. The PACE students participate by bringing in a home-cooked dish along with a pair of new socks. In the first Warmtoes Potluck, about 900 pairs of socks were collected.

Mekala Wickramasinghe, the student life coordinator at PACE says, “The purpose of the event is to give an opportunity to all the PACE students and staff to give back to our community, and the students love it! The fact that the first event was a student initiative and that we are continuing it makes this event a meaningful tradition and its initiators really proud. The creative ideas of the students in the planning committee makes this event unique and different every year.”

Certainly, this event holds a special place in hearts of the students and staff of PACE. Once again, this Valentine’s Day Warmtoes did warm hearts.


(Warmtoes at PACE 2017)


Top 10 Most Easy and Nutritious Snacks for School

By Mirna Sainz-Gomez

Time and money are valuable when you are at school. Especially when you are enrolled in a full-time post-graduate program and you live away from home, where parents usually provide support with laundry, food or household bills and tasks. You may think that healthy snacks are boring or require a lot of preparation time and money, but… you may be surprised! Just keep reading because there are some easy snacks that are low in sugar and fat, contain a high source of nutrients, and can save you from spending too much money.

Boost Your Health by Eating Snacks That Don’t require Cooking

Eating snacks during school breaks bring important benefits to your body. First, they help to maintain a good glycemic level in the blood, which keeps your energy up during the day and prevents serious illness such as diabetes. Secondly, this healthy habit reduces anxiety and controls appetite. Lastly, eating natural and sugar free snacks offers a good opportunity to incorporate essential vitamins, minerals, and proteins to your daily diet.

But don’t worry, these top 10 healthy snacks for school are easy to prepare, enjoy and are more affordable than you may think. You just need to open your mind and play with various combinations of your favorite ingredients, be conscious about sugar and fat added on products, and put aside one hour to setup all your snacks for a full week. Remember that setting a new habit requires some planning and organization, that’s why it is a good idea to make a budget and a list of ingredients before your weekend grocery shop. That simple!

1. Nuts and Seeds. An easily portable snack container can be filled with all type of nuts and seeds.  Flower or flax seeds, peanuts, walnuts, almonds, cashews, pecans macadamia, and pistachios are some of the favorite options in North America and can be easily found in almost all grocery stores, where you can find mix and match options. Nuts and seeds offer very high nutritive values and a good variety of textures and flavours, but make sure you select unsalted options.

2. Dried Fruits and Veggies. Some examples of dried fruits are apples, raisins, cranberries, bananas, figs, mangoes, etc. There are also some dehydrated vegetables that can be included in this category such as tomatoes, green peas, carrots, potatoes, and sweet potatoes. Berries are very popular and abundant in Canada, and are incredibly high in protein and fiber. Once a month you can easily make dried veggies and fruits at home to avoid added sugar and conservatives. There are lots of tutorials in YouTube that can guide you in this process.

3. Fresh Veggies. This is another easy, natural and excellent option for snacks that can be cut, packed, and stored into the fridge in little bags or containers once or twice a week . A small portion of dressing, pepper or salt should enhance their flavour. Keep in mind that fresh veggies are not only low in calories but high in vitamins, minerals, and fiber. You may include in your grocery list some tomatoes, carrots, beets, cauliflower, broccoli, and celery.




4. Fresh FruitsThis is the easiest idea for a healthy, delicious, and nutritious snack. Before going to school, just pick a fruit that grabs your attention when opening the fridge. Bananas, apples, plums, grapes, oranges, kiwi, pears, and pomegranates are some fruits that you can easily find in local supermarkets, specially in spring and summer. Street or organic markets offers exotic fruits from different countries such as passion fruit, papaya, star fruit, kumquats, persimmons, rambutan, dragon fruit, etc. Eating the pulp and peel adds extra fiber and vitamins to your diet.

5. Crackers and Toppings.  There are a wide variety of crackers that can be combined with peanut butter, jelly or Hazelnut spread. If you prefer, you can also use unsweetened toppings such as feta, goat, mozzarella, or cream cheese, hummus, avocado, or peanut butter. Crackers can also be paired with slices of fruit, veggies, capers, or olives. Create your own combination.


6. Tortilla Chips and Toppings. Corn tortilla chips are a very versatile and nutritive snack since they can be used as a base for almost any salty topping or steamed veggie. Buy whole grain and baked chips to avoid added fat and obtain extra fiber. Use beans, cheese, avocado, sour cream, salsa, and rice to pair with chips.

 7. Granola Bars. There are a big variety of cereal bars, but not all of them can be considered healthy. Check the label to avoid extra sugar and unnecessary calories. Instead, homemade bars are good, easy  and low- budget snack options for school. They can be customized with your favorite nuts, seeds, and dried fruits. Wrap them in plastic and store them in a dried place.

8. Cheese and Fruit or Veggies. Grapes, cranberries, strawberries, pears, apples, celery, carrots, beets are some delicious options to be combined with almost any kind of cheese (goat, mozzarella, Monterrey Jack, cheddar, etc.). Use what you have in the fridge and make an easy and balanced snack combining one third of cheese and two thirds of fresh veggies or fruit. Try different mixes.

                                                                       9. Yogurt with Seeds and Fruits. Yogurts are


generally is rich in calcium, potassium, magnesium and have a high number of microorganisms that help the digestive system to work better. Greek yogurt contains twice the protein of a regular yogurt. If you prefer flavored yogurt check the ingredient list to see if sugar or a substitute appears at the end. Mix it with fresh or frozen fruit and your favorite seeds.







10. Sandwich Squares. Two slides of bread and any kind of filling inside can be considered a sandwich,. As snacks, they are good for bigger eaters, just avoid sweetened jellies, artificial spreads, dressings, ham or bacon. Instead, you should combine natural ingredients such as vegetables, cheese, and fruits. Don’t limit your imagination and create exotic sandwiches with fillings that you have in hand; simply add your personal touch and enjoy a delicious snack. Bonn appetite!

10 tips to help you become a financially savvy student by Ashlie Wilson!

Image credit: BCU

I’ve always considered myself good with finances. I set up budgets and stayed within my limits by tracking my purchases. It wasn’t until I had my twins I realized how much better I could be with my money. When I was on Maternity Leave I became part of a close-knit group of other parents with multiples (twins & triplets). Many multiple families have 3, 4 or even 5 plus kids and often these households have only one parent earning an income. Over the years I’ve learned many handy money saving tips from these families and I’m here to share the wealth (literally!)

  1. PC Points – easiest way, ever to earn money! This is a points card with Real Canadian Superstore (No Frills included) you receive points based on your purchases. Each Thursday they give you deals that if you purchase you get extra points (it’s through an app). You can earn extra points if you do your banking with PC and use your debit or MasterCard to make purchases. Most of the deals are small – for example if you purchase oranges you received 500 points which is .50 cents but trust me this adds up. And pay close attention for the big deals – for example if you purchase $200 in groceries get 20,000 points which is $20. I signed up in late 2013 and to date have cashed in on $930!!!
  2. PC Financial Banking – it’s completely free to bank and has no annual fees with their credit cards. Most people don’t know PC financial is owned by CIBC so you can do your PC banking at their branches. Plus, you’ll receive way more PC points when you use PC Financial cards
  3. Checkout 51– this is an app that has weekly deals (similar how PC points works) and if you purchase those items you’ll get money put into your account. Once you hit $20 you get a cheque mailed to you. All you have to do is purchase the products listed in their weekly deals, upload your receipt through the app and you get money back. I’ve joined about a year ago and so far am at $98.
  4. Ebates– is another app similar to these. It’s useful if you do online shopping. You find the stores you wish to shop at (for example Sport Check) and go through the Ebates site to buy products. You earn a percent back based on your purchase. I tried it once for a Xmas gift and just received a $6 cheque in the mail the other day.
  5. Price matching– many grocery stores price match. So if you find a really good deal in a flyer, you can take the flyer with you to a different store and ask the cashier to price match. Superstore, No Frills, Wal Mart, Toys R Us are a few stores that do this. ****No Frills often has incredible deals. (For example 24 pack bottled water $1.00) so I always keep an eye on their weekly flyer and then use it at superstore where I do my grocery shopping
  6. Flipp – this is a price matching app. You can search popular items such as cheese or chicken breast and it will populate all the grocery stores flyers with their current prices. You can use this to price match by taking screen shots (as long as the date is showing) and showing the cashier to price match.
  7. Couponing – I’m not big into coupons as I find it time intensive but this is a great save to save big bucks. There are many coupon groups on Facebook that post great deals. What people do is find coupons for a certain product then go on flipp to see where that product is on sale and in many cases you’ll get the product for free or next to nothing. For example- I saw someone post a deal for Frank’s Red Hot Sauce there was a $3 coupon and was on sale at Wal Mart for $2.95 and Wal Mart actually paid this person the .05 cent difference
  8. Stacking – this refers to doubling on deals. So for example a few weeks ago I found a great sale on diapers. That week I had a deal show up on my PC Points for 1000 points for every $10 I spend on diapers. I bought 2 boxes (over $60)  so got $6 back on my PC Points and Checkout 51 also had $6 off when buy 2 boxes so I’m now up to $12 off plus the saving from the original sale ($5) I decided to go online to Huggies website and print off a $2 coupon so in total I saved $19 off diapers
  9. Save money in Winnipeg – great Facebook group for daily deals around Winnipeg. Saw this deal the other week- Giant Tiger was blowing out packages of bacon for $1.44
  10. Buying used – there are some great options for buying items used. kijiji is a common website. I’d also recommend Plateo’s Closet they sell high quality used clothes. You can also use these to sell your unwanted items and earn some money

Written by, PACE Program Manager Ashlie Wilsonashlie


My hand slides around it, I hold it firmly and bring my face closer to it. Its aroma fills me up. Coffeegasm! Go grab a cup of coffee before reading this post because by the end you surely would want one.


For a lot of people coffee can just be a beverage but for some people, it is a very essential part of their lives. Those before work conversations, that nervous yet filled with excitement date conversation, friends meeting after years and gossiping. All these conversations and few cups of coffee. Love and coffee that encapsulate such bonds. Every day I see students from PACE standing in line at Tim Hortons and laughing with their friends. The thread which weaves these beautiful moments is coffee.

I wasn’t always a coffee fan but now it is something that keeps my brain and body functional. A cup of coffee and I can conquer the world. There is one place which played a major role in making coffee special for me: PACE. It has not only made coffee special for me but for all the other students as well. Every morning before entering the class, during the mid-intervals and the lunch break if there is something that is constant for most of the PACE students, it is COFFEE.



It was my first day at PACE and as I entered the classroom, I saw almost everyone with a coffee cup. I wondered if it was just a cool trend or a necessity. For me as an international student coming from India, it took me some time to understand the role of coffee in everyone’s life. After one week into this program, even I had a coffee cup to comfort me.

PACE students have three favourite spots: Tim Hortons, Stella’s and Starbucks. These coffee stations are the closest ones to PACE. All these places have their own unique coffee and coffee-derivative drinks that they serve. There are other coffee houses like the Second Cup and Thom Bargen that are also famous among the PACE students.




With time I realized that it isn’t just about coffee. It is about what kind of coffee becomes your ‘Soul Coffee’. Soul Coffee is the coffee that fills up your soul with its mesmerizing taste and aroma. It is the coffee that you swear by. You drink it every day and even do not mind drinking five times a day. It keeps you on fire the entire day.  After being in PACE for more than two months I figured out there are two kinds of coffee drinkers.


This kind of coffee drinkers that like their coffee strong. They do not like sabotaging the true flavour of coffee at any cost by adding cream, vanilla or caramel.  The darker their coffee is, the happier they are. They like adding extra shots of espresso to their coffee. If by chance they see you drinking a Pumpkin Spiced Latte or a French Vanilla, they wouldn’t even consider you as a coffee drinker.


These are people like me who just cannot have coffee alone. In fact, they like coffee along with milk/cream along with some chocolate/vanilla syrup etc. For them, all those mixed flavours are coffee. Irrespective of this, they remain very loyal to their cup of coffee. They will go to the same coffee station and get the same coffee every day.


Zoya Tereshchenko, PRMSC 2016)


I cannot live without coffee! Just love it. It makes me feel more relaxed in class. I love cappuccino. It is a coffee drink that is traditionally prepared with double espresso, hot milk, and steamed-milk foam.”


Because PACE has enkindled the love for coffee in my heart, I have to talk about my favourite coffee (I mean coffee-derivative drink). It is a Tim Hortons ‘Half- French Vanilla and Half-Double Double’. It sounds weird but it is the perfect thing. It has coffee, vanilla, sugar and milk. A drink with wholesome goodness. This cup of coffee has acted as fuel for attending the  9 am to – 4 pm exhausting classes. My favourite part about coffee is its creamy texture and the way it gives a holiday candy feel. A lot of people from PACE do have French Vanilla as their favourite coffee drink. Nothing beats having a cup of your favourite coffee with your friends.

So all you folks thank PACE for the regular coffee treats in your lives and special bonds steaming out of it.



Thank you for reading  🙂

Written By:

Praneet Soni (PRMSC 2016-17)