Healthy Living in the North

Celebrating Foodie Friday: One dietitian’s quest to try new recipes and celebrate her northern B.C. colleagues

ingredients, lentil soup

My kitchen was stocked and ready to make Sarah’s lentil soup.

TGIF! Not only is the weekend around the corner, but every Friday on the Northern Health Matters blog comes with amazing food photos and delicious recipes from my fellow northern B.C. dietitians. If you’ve been to the blog before, then you know what I’m talking about: Foodie Friday!

Foodie Friday is now a weekly feature on the Northern Health Matters blog. Since the series started in March 2014, over 20 Northern Health dietitians and dietetic interns have served up 89 delicious, inspiring, and informative #FoodieFriday posts! Foodie Friday authors share healthy eating tips and delicious recipes that put the tips into action. And who can forget their amazing photos!

I was recently looking through a number of the posts and was struck by the wonderful array of recipes and accompanying photos. Looking at them literally made me hungry – my stomach rumbled! More importantly – I was inspired!

My thought process then went something like this:

  • “I certainly should get around to making some of these delicious looking recipes…”
  • “That looks yummy! And that’s neat! Oh, and that’s an interesting idea. Maybe I could make a bunch of these recipes…”
  • “Hey, March is Nutrition Month… I could challenge myself to do a whole month of Foodie Friday recipes!!!”

    Broccoli salad never looked so good!

So, where did that thought process take me?

Today, my personal recipe challenge is well underway. I picked 10 recipes to start with, made a grocery list, went shopping, and stocked my fridge and pantry. I am particularly excited about using some ingredients that I have rarely used (e.g., leeks, orzo) and dishes that I have rarely made (e.g., burgers, homemade mac ’n’ cheese, broccoli salad – can you tell I grew up in an immigrant family?).

What can I share with you so far?

  • Armed with a list of recipes to tackle, I am so much more inspired to cook! This challenge has already reinforced for me the benefits of menu planning for healthy eating.
  • I’ve tried some things that are totally new to me, like baked oatmeal, which, as promised, is delicious and super versatile. It has already made an appearance at breakfast, lunch, and as a snack after work.
  • My lunches are fantastic these days! Yay to leftovers!
  • I like the idea of making recipes that are my dietitian colleagues’ favourites, like Sarah’s lentil soup, Beth’s Caesar salad, or Lindsay’s morning glory muffins. Food truly does connect us!
  • Adding cocoa powder to a smoothie is a fantastic idea – why didn’t I think of that before?

    Lindsay’s morning glory muffins were a success!

While I have many new recipes ahead of me yet, I am already happy to have taken on this recipe challenge. Dietitians often encourage folks to try new recipes (although usually in a more moderate way, like one every week or so, not a month-long quest!), and I am certainly reaping many benefits.

How about you? What has your experience been with new recipes? Have you ever done a recipe challenge? How was it?

Lise Luppens

About Lise Luppens

Lise started her career as a dietitian with Northern Health in 2004 when she moved to Terrace "for a year." More than 10 years later, she is now part of the regional population health registered dietitian team and she continues to love living, working and playing in B.C.'s northwest. Lise enjoys playing outside with her husband and friends and you might find her skiing, biking or kiting. She’s passionate about local food, keeps a garden, enjoys local community-supported agriculture (CSA) and farmers market goodies, and carries out food preservation projects.

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Foodie Friday: Celebrating Pack Your Lunch Day!

Did you pack your lunch today? You are in good company – today, March 10th, is National Pack Your Lunch Day! We all look forward to our lunch break – a time to rest and get refreshed for the rest of the day ahead of us. But how often do you spend most of your break time starving, waiting in line to purchase food because you didn’t have time to pack a lunch?

Find more delicious and nutritious recipes like this on Cookspiration.com!

Let’s weigh the pros and cons of packing a healthy lunch (for work or for travel!):

Pros:

  • Healthier: more likely to meet nutrient needs with less fat, sugar, and sodium
  • Less costly and less time spent waiting for food
  • Able to sit and enjoy your meal for 20 minutes and can still have 10 minutes to go on a refreshing walk before it’s time to go back to work

Cons: 

  • Takes planning and time to prep your lunch
  • May not have the right containers or enough variety of food at home
  • Bored of packing the same lunch all the time

Packing a lunch does not have to be a daunting task, but it does take planning! If I can get a head start on packing lunches the day before, then the morning, and day, runs much smoother.

I usually pack 2-3 snacks such as yogurt, homemade muffin, and a fruit. I’ll also pack a healthy balanced meal that includes at least 3 food groups. The easiest choice for me is to pack leftovers from dinner the night before or I may grab something like:

  • A homemade soup (like something I might have frozen a couple months ago) with 3-4 rye crisp breads and 2 tbsp natural peanut butter or sliced cheese
  • Mixed green salad with leftover salmon fillet or a small can of salmon/tuna with chopped peppers, cucumbers and sprinkled with pumpkin seeds and whole grain toast and peanut butter.

In celebration of Nutrition Month, I have decided to share one the featured recipes on CookspirationSpiced Yogurt Chicken Tikka. Making this for dinner means I can enjoy leftovers for lunch.

This recipe provides four food groups in one meal. The recipe is also:

  • High in protein
  • High in vegetables including nutritious red peppers, tomatoes, and green vegetables
  • Has anti-inflammatory properties thanks to the spices

Adding one can of chick peas will help increase the high soluble fibre content in addition to the brown rice! With recipes like this, every day can easily be National Pack Your Lunch Day!

Editor’s note: Cookspiration was created by the Dietitians of Canada to inspire everyone to cook any time, day or night! Recipe ideas are served up to suit your mood and what you’re doing based on the time and day. Check out the website or the app!

Melanie Chapple

About Melanie Chapple

Melanie works as a clinical dietitian in Primary health care in Fort St. John. After completing her dietetic internship in Vancouver, she fulfilled her desire to move up north in 2006 because of the rich opportunity to gain experience working in all practice settings as a full-time dietitian. Melanie has a passion for food and nutrition, specifically baking, eating healthy snacks and sharing recipes with her clients and coworkers. In her spare time, you may see Melanie cycling through the Peace region, walking, or pulling her kids on a sled during the six months of snow.

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Nutrition Month: What are the ingredients for trustworthy nutrition facts?

apple, orange, lime, red pepper

Is the nutrition information you read online trustworthy?

Did you know that at least half of Canadians get their nutrition information from sources on the internet? Whether you are looking for information on picky eating, digestive issues, or managing a chronic condition like diabetes, it’s important to know that the information you are getting is credible and evidenced-based.

There’s a lot of nutrition information available out there, but let’s face it – not everything we read online is true. So how can we find nutrition information we can trust?

March is Nutrition Month, and registered dietitians from Northern Health (and across the country!) are ready to share their tips for healthy eating – and to help Northerners separate nutrition fact from fiction.

Here are 5 questions you can ask to help determine if the nutrition information you are reading online is trustworthy:

  • Is the website promoting a quick fix or a miracle cure?
  • Is the website trying to sell me something instead of providing education?
  • Are the website authors qualified to give nutrition information? (Tip – registered dietitians are the only regulated nutrition professionals in BC)
  • Is the information derived from personal opinion rather than scientific evidence?
  • Do the facts on the website sound too good to be true?

If you answer “yes” to most of these questions, that information might not be reliable. Which means it would be best to take a pass!

Fortunately in B.C., everyone can access credible nutrition information from registered dietitians at HealthLinkBC. You can speak directly to a dietitian Monday to Friday, 9 a.m. to 5 p.m. by calling 8-1-1, or you can email a dietitian any time of day by visiting healthlinkbc.ca/healthy-eating.

You can also get nutrition tips and delicious healthy recipes from local dietitians on the Northern Health blog (blog.northernhealth.ca) every #FoodieFriday, during Nutrition Month, and all year long!

This article was adapted from materials found on the Dietitians of Canada Nutrition Month website: nutritionmonth2017.ca.

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. 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 experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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Foodie Friday: break the cycle with mindful eating

So we’ve turned the corner into another Nutrition Month, an exciting time for all of us dietitians to amp up the spotlight on healthy eating.

This year’s theme is “Taking the Fight out of Food.” In my professional life, I meet a lot of people who are in the grips of a long-term feud with food! They feel as though they’ve “tried every diet under the sun” but can’t seem to get their eating under control. In my experience, this kind of thinking about health and especially body weight make people an easy mark for fad diets, which unfortunately don’t work! There is an ever-growing body of evidence demonstrating that people rarely maintain the weight lost on these diets and quite frequently regain more than they lost in the first place. So how can you put this food fight to bed?

Start by accepting your body how it is. Right now. Easier said than done, but it is really hard to do something good for your body (like eat well or exercise) when you’re constantly hating it.

Next, get the facts about how to stop the never-ending cycle of eat-repent-repeat! “Intuitive” or “mindful” eating can help you break this cycle and teach you how to tune into your own body’s cues of what and how much to eat. When you label foods as “good” or “bad”, as most fad diets often do, you may subconsciously start wanting the “no” foods more and the “yes” foods less. If you can successfully put all foods on an even playing field, you can start enjoying all foods without guilt and end that perpetual food fight!

I’ve been known to seek out a little something sweet after a meal and one of my go-to indulgences is homemade ice cream. It’s really quick to make with the right tool (and is sure to impress your guests!). The flavour combinations are endless and you can always find one to match your mood or meal theme. One of my favourites is coconut lime.  Give it a try, and make sure to sit down and enjoy it mindfully!

ice cream, coconut

Treat yourself by trying out (and mindfully eating!) this delicious homemade ice cream recipe.

Coconut Lime Ice Cream (in automatic ice cream maker. Don’t have one? See note below.)

Ingredients

Recipe adapted from  All Recipes

  • 1 can (14oz) unsweetened coconut milk
  • ½ cup sugar
  • 1 cup half and half cream
  • 2 tbsp fresh lime juice
  • 1 teaspoon lime zest
  • 1 pinch salt
  • 1 mango, peeled and sliced (optional)
  • ¼ cup toasted shredded coconut (optional)

Directions

  1. Whisk coconut milk, sugar, half-and-half, lime juice, lime zest and salt together in a large bowl until sugar is fully dissolved. Transfer mixture into an automatic ice maker, and freeze according to manufactures directions.
  2. If you would like hard ice cream consistency, you will need to transfer ice cream into an air tight container and freeze for at least 3 hours or overnight.
  3. Scoop ice cream into bowls and garnish with mango and toasted coconut, if desired.

Editor’s note: Carmen’s recipe looked delicious to me but I don’t have an ice cream maker. I did some searching and found this option for folks without ice cream makers. I’m excited to try this process!

Carmen Maddigan

About Carmen Maddigan

Born and raised in Fort St John, Carmen returned home in 2007, after completing her internship in Prince George. She has since, filled a variety of different roles as a dietitian for Northern Health and currently works at Fort St John Hospital providing outpatient nutrition counselling. In her spare time, Carmen can be found testing out a variety of healthy and tasty meal ideas. She also enjoys running, camping, and playing outside in the sun or snow with her family.

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Foodie Friday: Make your own take-out!

Pizza

Pizza can be a well-balanced meal – include whole grain dough, lots of veggies, your favourite protein, and skim-milk mozzarella and you’ll have all 4 food groups!

It’s Nutrition Month and this year, we’re Taking a 100 Meal Journey. It’s all about making small changes and sticking with them one meal at a time.

Maybe you’ve decided to eat more vegetables, make a weekly meal plan, or cook from scratch more often. Well, I’ve got a great way to help you stay on track for all 3 of those healthy eating goals! When I plan dinners for the week, I like to designate one night as “Make Your Own Take-Out” night.

We all have our own favourite take-out options – it could be burgers, tacos, pizza, or fish n’ chips. But, let’s face it, these aren’t always the most nutritious choices we can make. Take-out foods are often higher in salt and fat, are made with refined grain products, and tend to be sparse on the vegetables. Sure, they are convenient, especially on busy weeknights. And as a once-in-a-while treat, they aren’t so bad. But when take-out dinners become a regular habit, they can impact not only our health, but also take a toll on our wallets.

Baked pizza

Bake your pizza on a baking sheet or, for a crispy pizza crust, invest in a pizza stone!

Instead of swearing off your favourite take-out foods, why not try making some of them at home? That way, you can control the ingredients and portion sizes, and save a little money while you’re at it. Pizza is one of my favourite “Make Your Own Take-Out” meals to make. Give it a try! It’s a great way to increase your whole grain and vegetable intake. You can keep it traditional or get creative with your vegetable toppings – use up whatever you have on hand. We’ve discovered that corn, cabbage, and even sweet potato make tasty toppings! Bonus: it’s also a fun meal to make with the family! Try making mini pizzas and letting everyone choose their own toppings.

Below is my go-to pizza dough recipe. It’s super easy to make, incorporates whole grain flour, and you can make it ahead of time. Keep a batch in the freezer and you’ll have dough ready for a quick weeknight meal.

Big-Batch Whole Wheat Pizza Dough

Recipe adapted from Dietitians of Canada

Makes enough for two 12-15 inch (30-38 cm) pizza crusts

Ingredients

  • 2 packages (7 g each) active dry yeast
  • 2 cups whole wheat flour
  • 1 cup all-purpose flour
  • ½ tsp salt
  • ½ tsp granulated sugar
  • 1½ cups lukewarm water
  • ½ tsp olive oil
Pizza slice

Once you’ve topped your pizza, bake in the oven at 400 C for 15 minutes for the perfect at home pizza.

Instructions

  1. In the bowl of a stand mixer, combine yeast, whole wheat flour, all-purpose flour, salt, and sugar. Attach dough hook and mixer bowl to mixer. With mixer running on low speed, gradually add water; knead until dough is smooth and elastic, about 10 minutes. (You can also knead the dough by hand, or even use a food processor)
  2. Turn off mixer, and pour oil down side of bowl. Set to low speed for 15 seconds to coat inside of bowl and cover dough lightly with oil. Remove mixer bowl and cover loosely with plastic wrap.
  3. Let rise in a warm, draft-free place until doubled in size, about 2 hours.
  4. Punch down dough and cut in half to make two balls. Place each ball in an airtight freezer bag and freeze for up to 3 months, or roll out for immediate usage.
  5. To roll out, place dough ball on a floured work surface and form into a circle. Roll out until dough reaches 12 to 15 inches (30 to 38 cm) diameter.

Tip: Try adding dried or fresh herbs to the pizza dough to give it even more pizazz! Basil, parsley, oregano, and rosemary are all great options!

Once you’ve topped your pizza, bake in the oven at 400 C for 15 minutes for the perfect at-home pizza.

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. 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 experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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Nutrition Month Week 4: Try something new!

Pink beet hummus

Healthy eating can be creative and delicious! For Nutrition Month, try something new, like dilly beet hummus!

So far this Nutrition Month, dietitians Marianne and Rebecca have shared some great tips on:

They also collected a great list of pro tips from 10 of their colleagues.

Now, for week 4 of Nutrition Month, it’s all about trying something new! If you think healthy eating is bland, think again! Nutrition Month is a great time to get creative, try new flavours and foods, and refresh your recipes.

Here are some more tips that Marianne & Rebecca shared with me:

Perk up your menu with tantalizing recipes.

Sometimes your menu just needs a little inspiration. With recipes this good, you’ll want to get cooking right now!

Instead of take out tonight, make your own quick and tasty meals.

Relying on take out? Does your mealtime routine need reviving? Skip take out and bring back kitchen fun by switching up how you cook and serve supper.

  • Cook create-it-yourself meals with your kids. Try a family taco, fajita, salad bar. With everyone helping, meal prep is easy.
  • Make your own pizzas in minutes. Top whole grain flat breads with tomato sauce, flavourful cheese and leftover roasted veggies. Yum!
  • Sandwiches for supper? Sure! Use whole grain buns, hummus or leftover roasted chicken or beef and a slice of cheese and then pile on the veggies.

For more healthy cooking ideas, visit the Dietitians of Canada.


These tips are adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month and join other Canadians on a 100 Meal Journey at nutritionmonth2016.ca.

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog.

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Foodie Friday: Make small changes to your portion sizes

It’s Nutrition Month and this year’s theme is “Take a 100 Meal Journey: Make Small Changes, One Meal at a Time”. It’s a great chance to reflect on what small, healthy changes we can all make in our food choices and habits, including portion sizes.

Consider the following:

How many times do we overeat when we are presented with a large, delicious-looking plate of food? Do we know when to stop eating because we are full and not because we’ve eaten every last bite? Just think about how easy it is to sit down with a bag of chips or popcorn and eat more than our share’s worth.

I know I’m guilty of these things at times.

Over the past few decades, larger portions have become normal. The size of dinner plates has increased, packaged goods come in larger quantities, and restaurants serve meals so large that they skew our perceptions of what a “normal” portion size actually looks like. Undoubtedly, larger portions play a role in how much we eat and can contribute to excess weight gain. When larger portions, especially larger portions of less nutritious foods, become part of our daily norm, they can impact our health and well-being in the long run.

If portion sizes are an area you struggle with, now is a great time to start making small changes! Consider the following tips to help you begin:

  • Become familiar with the recommendations for total daily servings for your age and gender and what a serving size looks like, according to Canada’s Food Guide. Take a look at this handout on estimating portion sizes using your hands.
  • Fill half your plate with vegetables at mealtimes. Increasing the amount of vegetables you put on your plate will help moderate the portions of other foods.
  • When eating out, ask for a to-go container with your meal and place some of your meal in it before taking your first bite. Or split the meal with a friend.
  • Instead of taking the whole bag, place a couple handfuls of chips or popcorn into a small bowl to prevent mindless munching.
  • Check out your plate size. Consider choosing a smaller plate to help avoid dishing up too much food.

It’s also important to remember to enjoy the food we eat; paying attention to when we’re hungry and when we’re full. Small, conscious changes to what we eat and how much we eat can lead to long-term benefits.

Bowl of curry over rice

Tamara’s small, nourishing change for Nutrition Month is to switch out some of her portions of meat and poultry for protein alternatives like beans, lentils and chickpeas. Her favourite sweet potato chickpea curry recipe is a great way to get started!

What changes will you make for Nutrition Month?

I’m pledging to switch out some of my portions of meat and poultry for protein alternatives like beans, lentils and chickpeas. I already started by digging out one of my favourite vegetarian recipes, which I’m sharing with you below. I hope you enjoy!

Sweet Potato Chickpea Curry

From Chef Michael Smith

Yield: Serves 6 to 8

Ingredients

  • Splash of vegetable oil
  • 1 large onion, diced
  • 3 or 4 cloves of garlic, chopped
  • Small knob of frozen ginger (*see tip below)
  • 1 tsp (5 ml) Thai curry paste
  • 2 sweet potatoes (or yams), peeled and cut into 1″ cubes
  • 19 oz (540 ml) can of chickpeas, drained and rinsed
  • 14 oz (398 ml) can of coconut milk
  • 1 cup (250 ml) orange juice
  • 1/2 cup (125 ml) peanut butter (or other nut butter)
  • Sprinkle of sea salt
  • 1 cup (250 ml) frozen green peas
  • Several handfuls baby spinach
  • ¼ cup (60 ml) chopped cilantro (optional)

Instructions

  1. Add a splash or two of vegetable oil to a stockpot over medium-high heat. Toss in the onion and garlic and sauté them until they’re lightly browned, about 5 minutes or so.
  2. Grate the frozen ginger into the pan and add the Thai curry paste. Continue cooking until the spices are heated through and fragrant, another few minutes.
  3. Add the sweet potatoes, chickpeas, coconut milk, orange juice, peanut butter, and salt. Bring to a simmer, lower the heat and continue simmering until the sweet potatoes are tender, about 30 minutes. Stir in the peas, spinach and cilantro.
  4. Serve over rice.

*Tip: I like to store whole, unpeeled ginger in the freezer and grate it as needed. If sealed in a bag or container, it’ll keep for many months so I always have some on hand.

Tamara Grafton

About Tamara Grafton

Tamara is a registered dietitian currently working with the clinical nutrition team at UHNBC and in long term care facilities in Prince George. Originally from a small city in Saskatchewan, she now lives the rural life on a ranch with her husband and young son. She has a passion for nutrition education, healthy eating and cooking. In her downtime, she enjoys reading food blogs, keeping active, and trying out new recipes on her family and friends

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Pro tips from Northern Health dietitians

Did you know that today is Dietitians Day in Canada?

Now, I might be a little biased, but I think Registered Dietitians (RDs) are pretty awesome. We get to work in a job where we talk about something that everyone can identify with – food! We love to share our tips on healthy eating, as well as celebrate the social and cultural roles that food plays in all of our lives. We can help people manage chronic conditions and advocate for everyone to have access to nutritious and delicious foods. And you’ll find us working not only in health care, but in the community, with business, and in private practice, too!

Many of our Northern Health dietitians regularly share healthy eating tips and delicious recipes as part of the Foodie Friday feature on the blog. So it was easy to get my fellow RDs (and RDs-to-be) to share their “Dietitian Pro Tips” for Dietitians Day and Nutrition Month. Check them out below, and if you are hungry for more, make sure to check out the #DietitianProTip hashtag on Twitter!

Frittata

The versatile frittata hits a few of our dietitians’ pro tips: Cook extra supper for a quick lunch; eat breakfast every day; and use eggs for a quick protein when you’re short on time.

What’s your #DietitianProTip to stay on track?

  • Shelly (Haida Gwaii): Eat breakfast every day!
  • Karli (Dietetic Intern): Keep your fruit bowl stocked for quick out-the-door snacks!
  • Courtenay (Prince George): Cook extra for supper for a quick lunch the next day.
  • Erin (Prince George) offered two tips: (1) Menu plan on the weekend to avoid stressful workday evenings. (2) Keep trail mix at your desk to get over the mid-afternoon slump.
  • Tamara (Dietetic Intern) had three great tips: (1) Get your greens! Add spinach to your smoothies. (2) Eat two different coloured vegetables today! (3) Busy day? Choose fish or eggs for quick cooking protein options.
  • Elaine (Dawson Creek) also had two tips: (1) Skip sugary drinks! Choose water to quench your thirst. (2) Want a healthy heart? Eat more beans, lentils, and legumes.
  • Carly (Prince George): Turn off the technology & tune in to your meal! Listen to your fullness cues.
  • Lindsay (Prince George): Challenged by large portions? Try eating from small bowls, plates and cups.
  • Marianne (Prince George): Plan for success! Make a weekly meal plan and grocery shopping list.
  • Amy (Prince George): Save time in the morning! Pack your lunch the night before.

Celebrate Nutrition Month and Dietitians Day by sharing your favourite healthy eating tip in the comments!

Marianne Bloudoff

About Marianne Bloudoff

Born and raised in BC, Marianne moved from Vancouver to Prince George in January 2014. She is a Registered Dietitian with Northern Health's population health team. 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 experimenting in the kitchen and writing about it on her food blog, as well as exploring everything northern B.C. has to offer.

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Manage your munchies & fuel up: 5 tips for Nutrition Month!

March is Nutrition Month in Canada. For the last two weeks, dietitians Marianne and Rebecca have been sharing their tips for small, nourishing changes that we can all make to boost our health.

This week, they’re offering five more tips to help you on your 100 Meal Journey. Don’t miss the tips for week one and week two.

Bowl of nuts.

Try to keep treat-type snacks out of sight so you’ll be less likely to nibble. Nourishing snacks like nuts can be kept within reach!

Manage munchies! Keep treat-type snack foods out of sight so you’ll be less likely to nibble.

Studies show you are more likely to choose available, easily reached foods, so try these tips to make the healthy choice, the easy choice:

  1. Keep nourishing snacks (e.g., hardboiled eggs, cut-up veggies, yogurt, nuts, whole grain crackers) on an eye-level shelf in the fridge or cupboards so that something healthy is the first thing you see.
  2. Put high-fat, high-sugar treats like cookies into non-transparent containers at the back of the fridge or cupboard so they’re out of sight.
  3. Clear kitchen counters of all food except for a bowl of fresh fruit for crunchy snacking.

Healthy Families BC has tools and tips to check if your home and work are set up to make healthy choices easy.

Fuel up! Eat fibre- and protein-rich foods for long-lasting satisfaction.

Finding yourself hungry too soon after eating meals or snacks? You might need to add more fibre- and protein-rich foods to your meals. Fibre helps fill you up and protein helps your energy last longer. Together, they deliver meal and snack satisfaction!

  1. Fibre up. Choose more vegetables, whole fruits, whole grains (e.g., barley or oatmeal), ground flax, nuts and seeds, and pulses (e.g., lentils, black beans, chickpeas).
  2. Put protein on your plate. Enjoy small portions of meat, fish, poultry or alternatives (e.g., eggs, pulses, tofu) and milk products.

Want to try these tips? Try this fibre- and protein-rich recipe.

What small, nourishing changes have you made this month?


These tips are adapted from the Dietitians of Canada’s Nutrition Month Campaign Materials. Find more information about Nutrition Month and join other Canadians on a 100 Meal Journey at nutritionmonth2016.ca.

Vince Terstappen

About Vince Terstappen

Vince Terstappen is a Project Assistant with the health promotions team at Northern Health. He has an undergraduate and graduate degree in the area of community health and is passionate about upstream population health issues. Born and raised in Calgary, Vince lived, studied, and worked in Saskatoon, Victoria, and Vancouver before moving to Vanderhoof in 2012. When not cooking or baking, he enjoys speedskating, gardening, playing soccer, attending local community events, and Skyping with his old community health classmates who are scattered across the world. Vince works with Northern Health program areas to share healthy living stories and tips through the blog and moderates all comments for the Northern Health Matters blog.

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Foodie Friday: Ready, set, menu plan!

Grocery list

A little bit of meal planning – including making a grocery list – can go a long way to help support healthy eating habits and make dinner time more enjoyable for everyone.

It’s been a hectic day, and now you need to get dinner on the table. All too often, we are faced with the “What should we have for dinner tonight?” dilemma. This can make dinner time a very stressful and daunting experience, especially when you’re already tired and hungry! For me, I’ve learned firsthand that “hangry”, the term used for anger or irritability due to lack of food, is definitely a real thing!

In honour of Nutrition Month this March, my small nourishing change is to make a weekly meal plan. Why do a meal plan? Meals planned and prepared at home tend to be healthier than restaurant meals or eating on the go. Plus, a little bit of meal planning can go a long way to help support healthy eating habits and make dinner time more enjoyable for everyone. It’s a win-win!

Meal planning can be a fairly simple task, and the more you do it, the easier it becomes.

Try these simple meal planning steps:

  1. Make a menu plan. Write down your meal ideas for the week using a piece of paper, calendar or this handy menu planner from BetterTogetherBC. Post it on the fridge and get the whole family involved.
  2. Make a grocery list. Check your pantry, fridge and freezer to see what food items you need.
  3. Go grocery shopping. Buy the foods on your grocery list.
  4. Get stocked. Keep ingredients for healthy meals and snacks on hand such as frozen or canned vegetables and fruit, plain yogurt, canned fish, peanut butter, nuts and seeds, canned beans and whole grains such oats and brown rice.

Looking for a quick, easy, and delicious dinner meal idea? This Mexican Chicken Casserole recipe is definitely one of my go-tos for those hectic weekday nights and is also great for “planned extra” leftovers.

Chicken and rice on a plate with carrots and salad.

Emilia’s Mexican Chicken Casserole is a great option for a hectic weekday night and makes great “planned extras” for lunch tomorrow!

Mexican Chicken Casserole

Ingredients

  • 1 cup uncooked brown rice or rice of choice
  • 1 cup corn kernels
  • 1 x 15 oz can black beans or beans of choice
  • 1 x 15 oz can of finely chopped tomatoes
  • 1 cup low- sodium chicken broth or water
  • 1 tsp chili powder
  • 1 tsp oregano
  • 2-3 large chicken breast or 6 chicken thighs
  • 1 cup shredded cheddar cheese (optional)

Instructions:

  1. Preheat oven to 375 degrees. Add the dry rice, drained and rinsed black beans, corn, tomatoes, chili powder, oregano and chicken broth or water to a 8″ x 8″ casserole pan.
  2. If using chicken breast, cut into 3 pieces. Push the chicken into the liquid.
  3. Cover the casserole dish tightly with foil. Bake for 1 hour.
  4. Remove from oven and sprinkle the cheese over the top. Bake uncovered for a few minutes, until cheese has melted.

Adapted from Budget Bytes.

Enjoy served with a side salad and a glass of milk or a dollop of plain yogurt. Possible recipe modifications include substituting the chicken with heart-healthy fish or doubling the portion of beans for a fibre-packed vegetarian alternative.

Do you have a favorite go-to dinner meal? Please share in the comments below.

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.

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