Healthy Living in the North

Foodie Friday: Go-to blogs for quick and healthy recipes

Granola bars that have been baked in a muffin tin

Food blogs can be a great source of delicious and healthy recipes. What are your favourite food blogs?

It seems that in recent years, cookbooks have become a thing of the past. I hate to admit that, sadly, some of my favourite cookbooks have become coffee table decorations or bookshelf treasures rather than go-to sources for mealtime. With food blogging becoming ever-so-popular, it has become a habit of mine to flip open my laptop when I’m craving creativity in the kitchen or needing a quick and healthy supper. There are thousands of food blogs out there, but to get you started I’ve listed three of my favourites here.

The Lean Green Bean

I first started visiting this blog when I was a part of the “Foodie Penpals” program, but I quickly learned The Lean Green Bean had more to offer. The author, a registered dietitian herself, creates recipes that are meant to be quick, easy, and healthy and that use ingredients that you most likely already have in your cupboards or freezer. Many recipes include frozen vegetables or canned or dried beans – ingredients that are both accessible and affordable. As a dietitian, these two qualities are very important to me. Maybe I’m a sucker for snacks, but I also especially like this blog for the creative breakfast bars. See these Apple Cinnamon Breakfast Bars for a make-ahead breakfast idea.

Chocolate Covered Katie

I find myself visiting this blog frequently. Not only because the main focus is on treats with a healthy twist, but because the author, like me, has chocolate on the brain at all times. Unfortunately I haven’t had the chance to explore the entire recipe collection, but I have a good reason: I visit this blog specifically for the single-serve desserts. Single ladies, you know what I’m talking about! Next time you have a sweet tooth, try one of these Single Lady Cookies. Chocolate craving? No problem! Check out this One Minute Chocolate Cake in a Mug or this Single Serving Mocha Chocolate Cake.

Oh She Glows

While I am not a vegetarian, a food culture of vegetarianism is on the rise and after three close friends became vegetarians (one vegan) I arrived at the Oh She Glows blog with a mission to find tasty vegan recipes made with familiar ingredients. The recipes you will find here are elegant vegetarian versions of classic dishes that are sure to please meat-eaters and vegetarians alike. I especially like this blog for the snack recipes. The author has dozens of recipes for muffins, granola bars, and healthy cookies that I have personally made staples to my day. For example, these Feel Good Hearty Granola Bars. Try mixing and matching the nuts and seeds to find your perfect fit – just keep the ratios consistent! Also, I use muffin tins when I make granola bars so I can skip the messy step of cutting when they come out of the oven.

Feel Good Hearty Granola Bars (from: Oh She Glows)

Ingredients:

  • 1.5 cups mashed ripe banana (about 3 medium/large bananas)
  • 1 tsp vanilla
  • 2 cups rolled oats
  • 3/4 cup dried cherries, chopped
  • 1/2 cup walnuts (or other nuts – pecans and hazelnuts work, too!), chopped
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 1/2 cup sliced almonds
  • 1/4 cup hulled hemp seeds (optional)
  • 1 tsp cinnamon
  • 1/4 tsp salt, or to taste

Instructions:

  1. Preheat the oven to 350F. Lightly grease a large rectangular baking dish (approx. 8.5″ x 12.5″) and line with a piece of parchment paper so the bars are easier to lift out. I use muffin tins so that I don’t need to cut the bars later!
  2. In a large bowl, mash the banana until smooth. Stir in the vanilla.
  3. Place the rolled oats into a food processor (or blender on the lowest speed) and pulse until the oats are coarsely chopped (but still with lots of texture). Stir oats into the banana mixture.
  4. Chop the walnuts and cherries and stir these and the rest of the ingredients into the banana-oat mixture until thoroughly combined.
  5. Spoon mixture into prepared dish. Press down until compacted and smooth out with hands until even.
  6. Bake for 23-27 minutes until firm and lightly golden along the edge. If you used a muffin tin like me, place dish on a cooling rack for 10 minutes, carefully loosen and remove granola bars, and cool. If you are using a baking sheet, remove granola slab and place on a cooling rack for 10 minutes and then into the freezer for another 10 minutes. Slice into bars once they are cool.

I hope you enjoy these blogs as much as I do and take some time to discover your own favourites. Feel free to share your favourites in the comment section below!

Sarah Anstey

About Sarah Anstey

Born and raised in Halifax, Nova Scotia, Sarah moved to Prince George in 2013 to pursue her career as a Registered Dietitian. Since then, she has enjoyed developing her skills as a Clinical Dietitian with Northern Health, doing her part to help the people of northern B.C. live healthy and happy lives. Sarah looks at her move to Prince George as an opportunity to travel and explore a part of Canada that is new to her, taking in all that B.C. has to offer.

Share

Life: Don’t get left behind

Football player scoring touchdown

Group environments and team sports helped Dan to get active again. What gets you moving?

There are many risks in life that we cannot control, but there are some we can control.

It is a little sad that it took a diagnosis of multiple sclerosis (MS) to start that train rolling for me, but here it is. In 2007, I exhibited some troubling symptoms and had them extensively checked out. The end result was MS. I am one of the lucky ones, I guess, since there have been no issues for me since the original event. With the shock of the diagnosis, I started eating better and slowly regained my interest in exercise.

But then, a position change at work and the arrival of our first child began to keep me very busy and my renewed focus on my personal health was pushed to the back of the line. As this work stress and new family stress increased, I slipped back into poor eating habits. I justified these habits by saying that I had a lack of time to prepare healthy meals. Now, I can stand up and say that my name is Dan and I am a stress eater. In the blink of an eye, I was over 350 lbs and my body hurt. I couldn’t kneel down to play with my children or walk with my family without extreme effort.

Jump forward to a change in employer and a new, supportive environment for workplace health. I could feel my sense of control increasing. I wanted to get active again but I struggled with going to a gym – it was not working for me. It took me a long time to realize what type of exercise was a good fit for me. I thought back to my university days and to playing on the rugby team, which had eventually led to me joining a men’s rugby team and winning three provincial championships. Then it hit me: right from high school (Go Prince Rupert Rainmakers!), I had always excelled at team sports in group environments. That’s what I needed back in my life to motivate me: groups and social support!

Fast forward to group fitness classes. I joined a gym to test the waters. Some old injuries resurfaced and tried to demotivate me, telling me “don’t do it, just rest.” But the functional fitness classes worked for me. I found a home and, wouldn’t you know it, the old injuries that I had relied on to stop me from getting off of the couch disappeared. I can now walk, run, and play with my kids and it feels great!

All of the things that I did in life that appeared as work when I was not healthy became easy and fun again. The weight loss that I achieved was not a goal of mine but a side effect. My story reminds me that there are always life and work events that pop up to slow down or turn back the progress to our personal health, so roll with the punches and plan your next move. I want to be around for a long time, not only for me, but for my family.

For more information and resources for men’s health, visit Northern Health’s Northern BC Man Challenge.

Dan Bomford

About Dan Bomford

Dan finds motivation through the effort expended by others. Group style fitness fits him well, as indicated by a long history of involvement in team sports: basketball, rugby, baseball, and handball. What fits you best? Finding the perfect work-life balance takes time and often risk. Currently, Dan is focused on his personal health and the health of his children and family. Cooking healthy meals for kids aged 5 and 2 is one of the most difficult tasks for Dan these days.

Share

Community Health Stars: Myles Mattila

A graphic that states, "Nominate a Community Health Star."

The Community Health Stars program aims to shine a light on northerners who are positively influencing health.

Biking, playing hockey, and hanging out with friends: standard fare for a 15-year-old male in northern B.C. Myles Mattila shares these interests, but it’s his other extracurricular hobby that makes him anything but your average teenager; in his spare time, Myles works to promote mental health in youth throughout the Prince George area.

Myles’s mental health work is directly connected to his love for hockey, exemplifying the impact that professional athletes can have as positive role models. A ninth-round draft pick of the Vancouver Giants in the 2014 WHL draft and a midget player in Prince George, Myles was inspired to begin working with mindcheck.ca after reading a newspaper article in the Vancouver Province. The article was about the two-year anniversary of Rick Rypien’s suicide, and the impact that the tragic loss had on his friend and Vancouver Canuck teammate, Kevin Bieksa. In the article, Bieksa talked about the Raise-it-4-Ryp Golf Tournament, a charity event that he hosts in honour of Rypien, which raised $23,000 dollars for mindcheck.ca.

Myles wears a mindcheck.ca shirt, promoting the mental health site.

Myles promotes mindcheck.ca.

“I related to the story,” said Myles of the Vancouver Province article, “because I had a teammate with mental health issues, and was unsure how to help. I came to the conclusion that my peers should have the resources they need to get help, regardless of the mental distress that they’re experiencing.” Having been exposed to mindcheck.ca, Myles would, like Bieksa, strap on a skate of a different kind – one that would help him cut through the stigma surrounding mental health issues in youth.

Mindcheck.ca provided an excellent starting point for Myles. The website – a partnership between Fraser Health, BC Mental Health & Substance Services, and the Provincial Health Services Authority – addresses mental health in a manner that is accessible for youth. It features a broad range of topics, including depression, mood and anxiety issues; coping with stress, alcohol and substance misuse; body image, eating disorders, and more. Offering a range of resources like quizzes, stories, tips, and helpful contact information, mindcheck.ca also has links for friends and family members of youth who are suffering from mental illness and would like to learn more.

Mental health is an often-overlooked health subject, affecting more people than you might think and, unlike many other health issues, there is a stigma surrounding the topic. In fact, according to the Canadian Medical Association, only 49% of Canadians said they would socialize with a friend who has a serious mental illness. A shocking number when considering that one in five Canadians will experience a form of mental illness at some point in their life. Due to the stigma, two in three Canadians will suffer in silence and only one out of five children who require services will obtain them.

The importance of educating youth on mental health and wellness cannot be overstated. Mental health and substance use disorders are the primary health issues experienced by young people in their teens and early 20s. Additionally, 75% of mental health and substance use issues begin by the age of 24, often going unrecognized and untreated, which makes early identification vital to providing help.

Given the above statistics, you can imagine the tremendous challenges faced by youth looking for help. “There is stigma attached to youth,” said Myles, “and even worse is the stigma for a youth who also has mental illness. The belief can be that they are incapable of having insight into what they need so that then others speak for them without necessarily being their voice. While promoting mindcheck.ca, I have realized that talking is important for everyone to raise awareness about mental health. It makes it easier for everyone to open up and share their experiences when they are in need … breaking down the stigma of mental health, trying to make it an issue that everyone can talk about. ”

So, what is the message that Myles wants youth to take away from his presentations and the mindcheck.ca website? “…that they are not alone,” he said. “Many people struggle with mental illness. If they are struggling, they need to be aware that they have resources and contacts who can help them get through these difficult times.” He also recommends that anyone, youth or otherwise, who wants to champion the cause of mental health in youth can find promotional materials at mindcheck.ca.

Northern Health’s Community Health Stars

Northern Health couldn’t be happier to have someone like Myles as a voice for youth and mental health in our region and our first Community Health Star. Community Health Stars is a new and ongoing program that shines the light on members of northern communities who are doing exceptional work, on their own time, to spread the message of personal health and wellness. You can nominate a person who you feel would make a great candidate for Community Health Star at northernhealth.ca.

Mike Erickson

About Mike Erickson

Mike Erickson is the Project Assistant in Health Promotions. He started at Northern Health in October of 2013. Mike grew up in the Lower Mainland and has called Prince George home since 2007, when he moved here to pursue a career in radio. In his spare time, Mike enjoys spending time with friends and family, watching sports, reading, and ice fishing. His favourite thing about the north is the slower pace of life and the fact that he no longer has to worry about traffic every morning.

Share

Foodie Friday: Back to basics – scratch cooking

A whisk in a pot with chocolate pudding

Scratch cooking can be simple, quick, low cost, healthy, and tasty!

Many Novembers, I have stood in biting cold or sloppy wet snow to watch the local Remembrance Day parade process to the Terrace Cenotaph. I’m always moved to tears by our veterans, who serve as very visual reminders of the contributions made to keep Canada safe and free.

November 11th always adds perspective to my life and helps me reflect on what is important. It calls to mind the efforts of those at home during early war efforts, when food was scarce and the emphasis was on local production, preparation, and preservation. I think about how reliant we’ve become on convenience foods, supposedly for the sake of ease and saving time. However, I only have to pull out the old cookbook handed down to me by my mother to access simple and low cost recipes that are tasty and healthy. Homemade pudding is one example.

Store-bought puddings are often heavily packaged, list sugar as the ingredient present in the largest amount, include fillers and preservatives, and are made with milk that, unlike regular fluid milk, typically isn’t fortified with vitamin D.

Making your own pudding is quick. In fact, you can assemble the dry ingredients in the following recipe to make your own pudding mix to use later or, because it’s so quick, you can make it on-demand when the need for a tasty and healthy snack or dessert occurs. If you do make the mix, store it in a cool and dry place until you are ready to add the wet ingredients, as per the recipe.

Chocolate pudding topped with bananas

Adding fresh fruit makes this a balanced snack that includes two food groups from Canada’s Food Guide.

Chocolate Pudding

Makes four ½ cup servings

Ingredients:

  • ½ cup sugar
  • 1/3 cup cocoa
  • 3 tbsp cornstarch
  • 1 tsp flour
  • 2 cups milk
  • 1 tsp vanilla

Instructions:

1. Add sugar, cocoa, cornstarch, and flour to a pot. Whisk in 1 cup of milk until the cornstarch is dissolved. Whisk in the rest of the milk. Continue to stir over medium heat until thickened.  Remove from heat and add vanilla.

2. Cool in the refrigerator or enjoy while still warm.  To make a balanced snack that includes two food groups from Canada’s Food Guide, top the pudding with some sliced bananas, pears, or strawberries!

Flo Sheppard

About Flo Sheppard

Flo has a dual role with Northern Health—she is the NW population health team lead and a regional population health dietitian with a lead in 0 – 6 nutrition. In the latter role, she is passionate about the value of supporting children to develop eating competence through regular family meals and planned snacks. Working full-time and managing a busy home life of extracurricular and volunteer activities can challenge Flo's commitment and practice of family meals but flexibility, conviction, planning and creativity help!

Share

Foodie Friday: Freezer-friendly meals

A picture of lentil soup serves as an example of a freezer friendly meal.

Soup makes a great freezer friendly meal!

Fall is a busy time with kids returning to school, sports and team activities starting up, and winter to prepare for – think snow tires and shovelling. When it starts to get cooler outside, our bodies often desire a hearty and hot meal. But how do we feed our desire for this warm and nourishing meal when we are strapped for time? Instead of reaching for the phone to order an expensive and less-than-healthy meal, reach into the freezer! There are many recipes that can be eaten hot from the oven or stove that also create tasty leftovers. These can be packaged up and frozen for a convenient meal solution for future busy times.

I like to freeze leftovers like the Hearty Lentil Soup recipe below. This is a complete meal in one dish that can be easily reheated on a busy evening. Carrots, celery, onions, and tomatoes cover your vegetable requirement, lentils pack a punch with plenty of protein and fibre, farmer’s sausage adds even more protein, and I add bacon because it’s just so darn tasty! In one serving (1/8 of the recipe) of this soup, the lentils alone provide 17 grams of protein and 11 grams of fibre. Getting enough protein is important so that our bodies can build and repair our hardworking muscles, especially after we use them to shovel the driveway! Aside from all of the numbers, this soup will fill your belly, nourish your body, and just simply make you feel cozy on a cold fall or winter night.

The recipe below has been adapted from Flavour First, a cookbook written by my dietitian idol, Mary Sue Waisman.

Do you have a favourite freezer-friendly meal?

Hearty Lentil Soup

Serves 6-8

Ingredients:

• ½ pound (~4-5 strips) bacon, chopped into ½ inch cubes
• 1 cup farmer’s or Kielbasa sausage, coarsely chopped
• 1 cup onion, finely diced
• 1 cup carrots, finely diced
• 1 cup celery, finely diced
• 4 garlic cloves, minced
• 8 cups chicken broth or stock
• 19 ounce (540 ml) can diced tomatoes
• 1 pound (500 g) dry green or red lentils, rinsed well
• 1 cup parsley, coarsely chopped
• 2 tsp dried oregano
• 1 tsp salt
• 1 tsp freshly ground black pepper

Instructions:
1. Heat a large pot or Dutch oven over medium high heat. Add the bacon to cook. Stir often to be sure the bacon doesn’t become crisp. Cook for about 3 minutes to render some of the fat and then add sausage, onions, carrots, celery, and garlic. Cook and stir for 5-8 minutes until vegetables are tender and translucent but not browned.
2. Add chicken broth or stock, tomatoes, lentils, parsley, oregano, salt, and pepper. Stir well and bring to a boil. Reduce to a simmer and cook until lentils are soft, about 30-40 minutes.
3. Taste and adjust seasoning with additional salt and pepper.

References:

Recipe adapted from: Mary Sue Waisman. Flavour first: delicious food to bring the family back to the table. 2007. Centax Books.

Check out www.lentils.ca for more lentil nutrition facts and recipes.

Carly Phinney

About Carly Phinney

Born in Vancouver, raised in the Okanagan, and a recent transplant to the North, Carly Phinney is a Clinical Dietitian at UHNBC. Carly’s interest in food started in the kitchen with her mother - watching her mother’s talent for just “throwing something together” from whatever was in fridge. She loves that, through food and nutrition, she is able to touch people’s lives and help them to make small but sustainable changes that can greatly improve their overall quality of life. Outside of work, you can find Carly in her kitchen baking up a storm or in the mountains hiking in the summer and skiing in the winter.

Share

Foodie Friday: The sweet and savory side to winter squash

Several types a squash are shown.

The variety of squash types gives you versatility in your meal planning.

The Sweet and Savory Side to Winter Squash

Much to my delight, winter squash have always marked the arrival of Fall. These festive vegetables are actually harvested in early fall and stored throughout the winter. There are so many varieties to choose from—acorn, butternut, kabocha, buttercup, hubbard and more. They often make me wonder why pumpkins get all the glory this time of year!

But with their hard rind, tough flesh, and often knobbly appearance it is not surprising that preparing winter squash might seem like a daunting task. With a few tips, you will be surprised at how easy it is to incorporate this hearty vegetable into your Fall and Winter meal repertoire!

Preparing Winter Squash

Slice the squash in half lengthwise and scoop out the seeds. You could also cut in quarters, wedges, or cubes. If the squash is too hard to slice, microwave on high for 3 minutes or look for pre-cut pieces at the grocery store.

Cooking Winter Squash

Just like a potato, there are many different ways to cook winter squash. They can be baked, steamed, stir-fried, microwaved, stuffed, or roasted. Roasting winter squash enhances flavour and is my preferred method because there is no peeling or chopping required! Simply bake in a lightly oiled roasting pan or rimmed baking sheet at 400 degrees for 40-50 minutes, or until tender. Once the squash is done, you can easily scoop out the soft flesh.

Enjoying Winter Squash

There are endless ways to transform your winter squash into a delicious and healthy meal – both savory and sweet! Each type of squash offers a unique flavour, but can be easily substituted for one another in any recipe. Here are a few ideas:

Savory Side:

  • Make a colourful alterative to mash potatoes
  •  Use it for burrito filling – try  squash, black beans, avocado, and cheese
  • Add to your favourite pasta dish – toss diced roasted squash with pasta, olive oil and parmesan  or add pureed squash to homemade mac and cheese for a surprisingly creamy sauce
  • Add roasted squash  to soups, stews, or chilli – try pureeing baked squash with vegetable broth, and low-fat milk or soymilk for a delicious soup
  • Top a salad with roasted squash for a light meal – pairs well with dark greens, walnuts, cranberries and feta cheese
  • Create an edible bowl for leftovers with twice-baked stuffed squash

Sweet Side:

  • Enjoy with chopped nuts, cinnamon and a drizzle of maple syrup for an easy and nutritious dessert
  • Mix with yogurt and pumpkin spice and layer with granola for a new take on yogurt parfait
  • Try squash for breakfast on oatmeal, pancakes or waffles

So, I challenge you to try a new winter squash recipe this Fall!

Emilia Moulechkova

About Emilia Moulechkova

As a Community Dietitian based in Terrace, Emilia supports 15 different aboriginal communities in the Nass Valley, Kitimaat Village and the Hazeltons. Emilia recently completed her dietetics internship with Northern Health as part of her dietetics training from the University of British Columbia. She is passionate about finding unique, client-centered approaches to supporting families in their current feeding efforts. In her free time, Emilia enjoys cooking, mountain biking and cross country skiing.

Share

Tales from the Man Cave: “Man Maintenace,” because men need tune-ups too

A man is seeing his family physician.

Regular “man maintenance” can help you live a healthier life.

Every day, we seem to hear the same general suggestions about how to live healthy – don’t smoke, moderate your drinking, avoid drug use, eat healthy and live actively. But maybe, as we men age, we should add “get it checked out” and “talk to someone” to that list.

We think it’s common sense to see your family doctor if your health is distressing you, but common sense isn’t always common, especially when it comes to guys and their health. Remember, health is one of those things you might not think of until it’s too late. However, with a few well informed truths perhaps you can avoid some of the nasty issues that are out there, waiting in the wings.

“Getting it checked out.”

For young men, one step towards avoiding testicular cancer is a self-exam; however, your GP is your best bet if you aren’t sure and is definitely your next step if you think there may be an issue. As for us older fellas, in each successive decade of life there are other tests and checkups we should have done, like blood pressure, cholesterol, and the less pleasant prostate and colorectal screening. Once again, your GP is the best person to talk to about what’s right for you.

“Talk to someone.”

Stress is unavoidable in modern life – pressure at work, trouble with relationships, and our own expectations can all lead to increased levels of stress. What is a guy to do?

Well, let me suggest that any time is a good time to talk to someone about stress.

A few words with your significant other or a close friend may be all you need. However, if it persists or even worsens, then you may need to see a health care provider. Stress can affect your sleep, appetite, concentration, mood, and more.  These things can actually lead to the early development of disease and they are signs that it is time to see a professional. To say that managing stress is important is an understatement!

What are some things that can reduce stress and help us deal with it in healthy ways? That everyday advice we mentioned is a start: healthy diet, be physically active for 150 minutes a week, don’t smoke. Also, remember to be social, make sure you have a healthy work and life balance, get enough sleep, and practise relaxation. I find relaxation tapes help and information on mindfulness is plentiful on the web as well. All of these things will help you take small steps towards a healthier life.

What do you do to reduce stress in your life?

Jim Coyle

About Jim Coyle

Jim is a tobacco reduction coordinator with the men’s health program, and has a background in psychiatry and care of the elderly. In former times, Jim was director of care at Simon Fraser Lodge and clinical coordinator at the Brain Injury Group. He came to Canada from Glasgow, Scotland 20 years ago and, when not at work, Jim plays in the band Out of Alba and spends time with his family.

Share

Helping or Harming:  Reflections from 20 years of being a Dietitian

A crowd of people attends a farmers' market

“Healthy” comes in all shapes and sizes.

Oh, the conviction of youth!  Long gone are the unshakable beliefs from my dietetic internship about how to define “healthy” and the importance of weight in preventing disease. Twenty years have passed and, in that time, I’ve worked in five different provinces with a variety of patients and partner organizations. For instance, young families; schools; clients living with diabetes, heart disease, cancer, and disordered eating; and seniors in care homes, all of whom came from very diverse backgrounds.  In nearly every case, health was defined, in part, by weight. Today, I question that belief. Why? Because I’ve seen so many instances where a subtle emphasis on weight has contributed to some harm.

I’ve learned that while weight is often one of the first lines of treatment when someone is diagnosed with a chronic disease, research tells us that less than one percent of people successfully keep weight off after four years, and usually regain the lost weight plus some. In the end, after treatment, people are at a higher weight and often feel bad about themselves. This can’t be good for health.  Does it make sense to promote a treatment that is doomed to fail?

The recommendation to lose weight perpetuates something called the “thin ideal” (believing that a slim body is the standard for beauty and health), which is based on an assumption that people defined as “overweight” (as per the problematic standard of BMI or body mass index) eat poorly, too often, and do not move enough. My twenty years of experience tell me that this is not the case. Rather, healthy bodies come in all shapes and sizes and are supported by healthy and intuitive eating, active living, and positive self-esteem. Thus, a better plan is to focus on supporting everyone, no matter their size, to live well.

The “thin ideal” has normalized weight bias and stigma, where we live, work, play, and are cared for. What is weight bias and weight stigma?

  • Weight bias is a negative judgement of someone because of their weight, shape and/or size.
  • Weight stigma is what a person experiences when weight bias happens to them.

Weight bias and stigma can seem harmless and might even be done in the spirit of helpfulness, but it still hurts. Examples of weight stigma include:

  • Refusing to offer dessert to someone and/or questioning whether someone “needs” that serving of dessert because of their size.
  • Using headless images of “overweight” people or images of “overweight” people being sedentary in handouts and presentations.
  • Using the word “fat” as an insult instead of what it is, which is a physical description of body composition.
  • Assuming someone is unhealthy if “overweight” or healthy if “underweight” or “normal weight.”
  • Failing to offer healthy food at school because “we don’t have fat kids at our school” (yes, one school actually gave this as a reason why they didn’t need to follow the Guidelines for the Sale of Food and Beverages in BC Schools!).

Weight bias needs to stop.  It starts with us thinking about what our own biases and assumptions about weight might be (take the Weight Implicit Attitudes Test) and developing respect and empathy for people who are impacted by weight bias. Last week was Weight Stigma Awareness Week, but it’s an issue that we need to be aware of all year round. Learn more here.

Flo Sheppard

About Flo Sheppard

Flo has a dual role with Northern Health—she is the NW population health team lead and a regional population health dietitian with a lead in 0 – 6 nutrition. In the latter role, she is passionate about the value of supporting children to develop eating competence through regular family meals and planned snacks. Working full-time and managing a busy home life of extracurricular and volunteer activities can challenge Flo's commitment and practice of family meals but flexibility, conviction, planning and creativity help!

Share

Crave-worthy Kale with Cashew Cream!

A dark green kale salad with a cashew cream dressing is on a white plate.

This salad is sure to make a kale fan out of even the harshest kale-haters!

You’ve probably seen kale in the spotlight over the past few years with claims that it has nutritional super powers. Are you wondering what all the hype is about?

Kale is often labelled a “super food” because it’s full of good stuff for your body, like vitamins, minerals, and disease fighting anti-oxidants.

Some interesting facts about kale:

  • The calcium it contains is better absorbed than milk! Four-and-a-half cups of raw kale actually provide more calcium than a glass of milk! Kale packs in 435 mg. of calcium vs 322 mg. in one cup of milk. Considering kale wilts down quite a bit when it’s steamed, that’s actually not that much volume.
  • Four-and-a-half cups of raw kale has 10 grams of protein – the same as a standard serving of meat! Plus, it has more iron than steak and a fraction of the calories!
  • Gram for gram, kale has twice the amount of vitamin C than oranges!

This recipe appears on my menu plan at least once a month at home. It’s delicious with baked salmon and brown rice! I have converted non-kale eaters into kale-lovers with it on more than one occasion - my father-in-law even had seconds!

Cashew cream is a super easy, simple, and a delicious non-dairy form of “cream.” It has healthy satisfying fats for your heart and is great for people who are avoiding milk due to intolerance or allergy!

Steamed Kale with Cashew Cream
(serves 4)

Ingredients:

  • 1 large bunch of kale, washed well
  • 1/2 cup cashews, unsalted and roasted (use sun flower seeds instead if you are worried about nut allergies) *
  • 1/2 cup water
  • 1 tsp onion powder (or garlic powder)

Directions:

  1. Wash the kale. Holding the tough stalk in your hand, run your hand up the stem to rip off the leaves. This will leave the tough part behind, discard. Rip the leaves into bite sized pieces.
  2. Prepare a pot with 1 inch of water at the bottom. Place a steamer inside the pot and add the ripped leaves. Steam kale over simmering water for about 15 minutes or until tender.
  3. While the kale is steaming, prepare the cashew cream. Add the cashews, water and onion powder into the blender. Blend for about 1 minute or until smooth and creamy. Scrape down the sides as needed.
  4. Once kale is done, place in a large bowl and coat with cashew cream!

*Optional: For a really smooth cashew cream, soak the cashews in water for about 4 hours or during the day, drain before adding a fresh ½ cup of water. They will bulk up in size and blend nicely. Sunflower seeds should be soaked prior to blending.

What are some of the ways that you use kale?

Amy Horrock

About Amy Horrock

Born and raised in Winnipeg Manitoba, Amy Horrock is a registered dietitian and member of the Regional Dysphagia Management Team. She loves cooking, blogging, and spreading the joy of healthy eating to others! Outside of the kitchen, this prairie girl can be found crocheting, reading, or exploring the natural splendor and soaring heights of British Columbia with her husband!

Share

Foodie Friday: Maple Peanut Butter Fruit Dip and snacking

The maple peanut butter fruit dip, sprinkled with cinnamon, is surrounded by chopped fruit.

Snack healthy with this maple peanut butter fruit dip.

It’s 3 p.m. You’re feeling a bit sluggish. You hear that familiar rumble in your stomach. Must be time for a snack!

Snacking is a normal healthy eating activity. It’s a great way to keep our energy up between meals and the perfect time to incorporate fruits, vegetables, and whole grains. Unfortunately, many pre-packaged snack foods are missing the things our bodies need, giving us added sugar, salt, and fat instead. They may be convenient, but they aren’t very filling, and may be doing more harm than good. Fortunately, there are plenty of convenient, easy to prepare, and easy to pack real food snacks. Here are 10 tasty and simple ideas to get you started on your way to smarter snacking:

  • Cut up vegetables (such as carrots, celery, peppers, or cucumbers) with your favourite dip – try this vibrant Dilly Beet Hummus!
  • Low-fat yogurt topped with granola and blueberries.
  • Cheddar cheese and whole grain crackers.
  • Homemade trail mix with nuts, dried fruit, cereal, and chocolate chips.
  • Grab and go fruit – think apples, bananas, oranges, or pears.
  • Avocado toast – fork mash 1/4 of a ripe avocado on whole grain toast, season with salt and pepper.
  • Homemade whole grain muffins.
  • Peanut butter and banana on rice cakes.
  • Hard boiled eggs.
  • Smoothie made with frozen fruit, yogurt, and milk.

Sometimes I like to swap my veggies and dip for fruit and dip instead. In this recipe, Greek yogurt pairs with nutty peanut butter and maple syrup to create a dip that eats like a meal. The cinnamon gives it a subtle spicy kick that will have you licking the bowl clean! Plus, it’s easy enough for everyday snacking and fancy enough for guests. Give it a try!

Maple Peanut Butter Greek Yogurt Dip (makes approximately 1 cup)

  • 1 cup plain Greek yogurt (I used 2%)
  • 2 tbsp natural peanut butter (no salt, no sugar added)
  • 2 tbsp real maple syrup
  • 1/4 tsp vanilla extract
  • 1/4 tsp cinnamon

Instructions:

  1. Combine all ingredients in a bowl, and mix until well combined.
  2. Allow to sit for an hour to let the flavours meld…if you can. Otherwise, grab your favourite fruit and start dipping!

Source: http://frenchfriestoflaxseeds.com/2014/05/12/maple-peanut-butter-greek-yogurt-dip/

Tell me, what are some of your favourite smarter snacks?

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is the Registered Dietitian with the Shapedown BC program at UHNBC. Her passion for food and nutrition lured her away from her previous career in Fisheries Management. Now instead of counting fish, she finds herself educating people on their health benefits. In her spare time, Marianne can be found creating new recipes and writing about them on her food blog, as well as exploring everything northern B.C. has to offer.

Share