Healthy Living in the North

Get Your Game On!

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In the jersey is my youngest son, who loves soccer

You know what; I’m pretty excited for the last two weeks of September.  Not only is Northern Health’s Great Northern Scavenger Hunt taking place, but the world cup of hockey  is taking place.  While I won’t be watching every game, I’m looking forward to cheering on team Canada.  If team Canada is knocked out, then I’ll cheer for team Finland, as I have family over there.

Now, you might be wondering why I brought up watching the world cup of hockey when Northern Health is encouraging people to step away from the screen.  To be honest it’s about limiting screen time, not eliminating it all together.

Organized sports like hockey, soccer, baseball, volleyball and basketball not only promote physical activity, but also sportsmanship, teamwork and often community involvement.   The Great Northern Scavenger Hunt is about plugging into your community and I’d like to point out that team sports are a great way to plug into your community.   Take some time to find out what leagues and clubs are in your community.

However, competitive or organized team sports may not be for everyone.  Team sports can be expensive, although there is help available for families.  The commitment in terms of time can be high and sometimes travel is required.  Not everyone enjoys the competition of team sports, and some may feel that their skill level isn’t good enough to join.

Organized competitive team sports just aren’t what some people want to do.  However, there are other ways to get involved in sports and “plug in.”

  • If team sports aren’t your thing, then what about sports that are individual in nature. Sports such as martial arts, speed or figure skating, tennis, badminton, cycling or skiing can provide challenge without being part of a team.
  • If the competitive nature of some sports leagues doesn’t appeal to you, consider joining a recreational league. Check out your community leisure services schedule and see what’s there.  You never know what might peak your interest.  Or get a bunch of friends together and have an informal game; chances are you’ll have fun and a few laughs at the end of it.
  • If you want to take part in a sport, but aren’t confident in your skill level, then look for a beginner league. I didn’t start playing ice hockey until later in life and I started out in an adult beginner’s league. It turned out to be one of the best experiences I ever had.  Never think you’re too old to start playing a sport either.  However, if you haven’t been active for a while, it’s always a good idea to check with your doctor first and remember to start out slowly.
  • If your kids are involved in sports, remember that it should be about having fun, making friends and learning about teamwork. While skill development is important, placing too much pressure on kids can result in the game becoming less enjoyable or even requests to quit the team.
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In the Gi is my oldest son, who takes part in jujitsu

The great thing about sports is that everyone can take part in some way or another.  It doesn’t matter what age or gender you are, or what your skill level is, you can find a way to participate.   Getting children involved in sport is a great way to build healthy lifestyles.

Now let’s cheer on team Canada.  Better yet, let’s put on our team Canada jerseys and play some road hockey.  Just remember to get off the road when someone yells “CAR!!”

Consider answering some of the sports-related questions (along with many others!) in the Great Northern Scavenger Hunt! This contest gets you out and thinking about your community’s healthy activities and options – and there are great prizes to be won. Contest Closes October 02.

Reg Wulff

About Reg Wulff

Reg is a licensing officer with Northern Health and has his BA in Health Science. Previously, he worked as a Recreation Therapist with Mental Health and Addictions Services in Terrace as well as a Regional Tobacco Reduction Coordinator. Originally from Revelstoke, Reg enjoys the outdoor activities that Terrace offers, like mountain biking and fishing. Reg also likes playing hockey, working out, and creative writing. He is married and has two sons and believes strongly in a work/life balance as family time is important to him.

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Get to know your community… Go for a Run!

20160920-holly-christian-runningMoving across the country can be a scary proposition, especially when all you know about your destination is what you’ve seen on TV. So when we found out we’d be moving to northern BC seven years ago, the first thing I did was go buy a map. Two moves and a lot of long road trips later, I’m happy to report that although it’s nothing like Vancouver, each dot on the map of our vast northern landscape has its own sense of community, unique personality, and way of life. One of the best ways I’ve found to plug into my surroundings has been to lace up and explore the trails, sign up for local races and events, and get outside!

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“Nature’s Staircase” – AKA Chetwynd Community Trail

Running (or walking) your local trails and roads gives you a great opportunity to meet people, see the town up close, and get to know the terrain. Whether it’s running up a mountain face, rock hopping across a river, or tackling nature’s stairs through the forest (see photo), literally every type of landscape can be found somewhere in northern BC.

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Holly and her friends after her first triathlon in Mackenzie

No matter how small the community, I’ve been pleasantly surprised to find that across the north there are groups and clubs for those interested being more active. Whether it’s running, triathlon, cycling, skiing, all are welcoming to the newbies and happy to offer tips to the inexperienced. I tried my first triathlon in Mackenzie, teamed up with friends and coworkers for the chilly Iceman in Prince George, ran my first half marathon up a mountain in Tumbler Ridge, and trained for my first marathon on the trails and country roads of the North Peace. Along the way I’ve made new friends, supported other reluctant runners to give it a shot, and continue to challenge myself to try new routes.

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Holly Christian and Melissa Aalhus tackle the Earth Hour 5K in Fort St. John

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Beatton Park snowshoe trails – Fort St. John

One thing to remember about exploring northern BC, is that you need to be prepared for anything. Weather can make or break a run, but if you prep in advance and wear the right gear, rain and snow can create an entirely new (dare I say pleasant) experience. After my phone battery froze on one cold winter (-25 degree) run, I entertained myself by listening to the crunching snow instead of music. Wildlife will also keep you on your toes. I have come face to face with a couple bears on my excursions around Mackenzie’s trails, and met a bull moose, fox and a couple of deer on some recent runs in Fort St. John. And nothing makes you run faster than finding a pile of fresh cougar scat on a trail, that’s for sure!

Whether running is your thing, or you’re just trying to get to know your community a bit better, I highly recommend checking out the local events in your area. If you aren’t feeling particularly athletic, there are also great opportunities to volunteer at events and races – and they’re always grateful for an extra set of hands!

I look forward to making many more runs across the north and exploring the northwest! My next adventure will be in the wilds of Hudson’s Hope for That Dam Run in September.

How can you plug into your community today? get inspired and maybe win a prize when you complete the Great Northern Scavenger Hunt!

Holly Christian

About Holly Christian

Holly Christian is a Regional Lead for Population Health. She has a passion for healthy living and health promotion and is a foodie at heart. Originally from Ontario, she has fully embraced northern living, but enjoys the warmth of the sun and the sound of the ocean. She swims, bikes and runs, and just completed her first marathon.

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Wordless picture books and pre-literacy

Grandmother reading to grandchild

Make book time even more valuable by reading with your child rather than to your child. Some of the best books to promote conversational book reading are actually books with no words at all.

In this day and age, every parent of a preschooler has heard about the importance of reading to his or her child. These moments between caregiver and child are an important first step in a child’s literacy journey. Before learning to read, a child has to develop a variety of skills in the following three areas:

  • alphabet knowledge,
  • phonological awareness, and
  • vocabulary and oral language.

Alphabet knowledge is the ability to name and distinguish the shapes of letters. Phonological awareness refers to knowledge of the sounds of language, independent of the letters. This includes tasks such as rhyming and determining what sounds a word starts or ends with. Finally, vocabulary and oral language refer to the number of words the child understands and uses, as well as their ability to understand and use different kinds of sentences. All of these skills can be developed through shared book time.

Caregivers can make book time even more valuable by reading with your child rather than to your child. Some of the best books to promote conversational book reading are actually books with no words at all. The last skill area mentioned, vocabulary and oral language, is especially easy to work on when using wordless picture books. By not having written words limiting you, the story can become anything you want it to be! A child’s imagination can take centre stage as they provide their own dialogue for the story. You can help them tell their story by providing them with a model (“I think …”) or sometimes a question (“What’s happening on this page?” “What might happen next?”) Simply describing the picture on each page can be a great activity to develop oral language skills.

Because there is no print, it can also be easier to work on phonological awareness as your child can concentrate on just the sounds and not the letters. Try to think of some rhyming words for pictures on the page.

Wordless picture books are a great way to enjoy a slightly different kind of story time with your child. By turning reading time into a conversation, you are able to better promote those essential pre-literacy skills.

Wordless books to explore!

  • A Boy, a Dog, and a Frog (by: Mercer Mayer); age level 0-3; reading level: pre-reader
  • Good Night Gorilla (by: Peggy Raithmann); age level 3-6; reading level: pre-reader
  • Find the Kitten (by: Stephen Cartwright); age level 2 and up; reading level: pre-reader
  • Good Dog Carl (by: Alexandra Day); age level 3-6; reading level: pre-reader
  • Pancakes for Breakfast (by: Tomie de Paola); age level 3-6; reading level: beginning reader
  • Inside Outside (by: Lizi Boyd); age level 3-6; reading level: beginning reader
  • Banana! (by: Jonathan Allen); age level 3-6; reading level: preschool

Find books at your local library!

Learn more about Northern Health’s Speech & Language Program.

Jackie Taylor

About Jackie Taylor

Jackie is a speech and language pathologist living and working in Queen Charlotte, Haida Gwaii. She grew up on the opposite coast (Saint John, New Brunswick) and graduated from McGill University in 2011. When she isn’t working, Jackie enjoys running and taking her dog for swims in the ocean.

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Diversity and culture: celebrating Two-Spirit people

Two eaglesWhen my aunt was born, the elders of my community knew that she was different from her siblings. They said, “take care of him, he is special.”

I knew about Two-Spirit people since I was little girl. My mother took me to my first Pride parade in Vancouver when I was 10. She didn’t explain anything about it other than that it was a Pride parade. I remember the colours, the music, and the number of happy, beautiful people dancing in the parade. My cousins, who were also there, didn’t understand it. They were my age, and being boys raised in a heteronormative home, the thought of boys being with other boys was “icky.” But I didn’t mind, I just seen love! I was more offended about how close-minded my cousins seemed to me. Looking back at it, my cousins and I grew up very differently. My parents were always open-minded, and raised me to be as well.

That’s why I feel so passionately about the inclusion, acknowledgement, and awareness of Two-Spirit people – not only in the LGBTQ family, but in the general public as well. Two-Spirit is a term that spans western categorizations of gender, sex, and sexuality, holding diverse cultural and individual meaning (see page 5 of Dr. Sarah Hunt’s publication). “2S” people are also a minority within an already marginalized group of peoples. The numbers of 2S people who face racial and sexual discrimination, violence, suicide, substance abuse, and HIV/AIDS infection are gargantuan in comparison to their counterparts (page 15-17). This has been well-documented and summarized in the National Collaborating Centre for Aboriginal Health‘s recent literature review, An Introduction to the Health of Two-Spirit People: Historical, contemporary, and emergent issues.

Written by Dr. Sarah Hunt, the goal of the paper is to introduce the historical, contemporary and emergent issues related to Two-Spirit peoples’ health. The paper does what it is intended to do while explaining gender, sex, sexuality; defining Two-Spirit Indigeneity; and addressing the impact of colonialism on Two-Spirit people. While this may seem daunting, I assure you that Hunt lays out the issues solidly with clarity and ease. For me, the strength of the paper emanates from the sections Social Determinants of Health: Understanding the Colonial Context (section 3) and Resiliency and Resurgence of Two-Spirit Roles (section 6). Hunt weaves colonial history with the modern day issue of “systemic invisibility” (page 12) which 2S people feel in society as a result of this history.

As the opening of this blog indicates, the elders of my community knew about my aunt before she transitioned. They could tell she was an exceptional person from the day she was born. She struggled through her life quite a bit, overcoming a lot of prejudice, judgement, and violence as a First Nations person. When she decided to transition, it seemed that this adversity amplified. She is a human being with a big heart, and she seems more at peace with who she truly is, regardless of the hardships.

My hope is that we are able to come together and support one another regardless of issues or judgements – and this hope has grown from empathy for those who passed away and were wounded at the recent shootings in Orlando, in which 50 people at a gay nightclub were killed in a mass shooting, just because of who they were and are. In Prince George, the Northern Pride Society held a vigil on June 13, 2016, in memory of those who passed, were injured, and were affected by this shooting.

On the other side of the scale, people are buzzing about the upcoming Pride Parade taking place here in Prince George on July 9. Elsewhere in northern B.C., Quesnel Pride took place last month and Fort St. John had a Pride Walk just two weeks ago. In Dawson Creek, Pride is celebrated in October. Everywhere, these are days of celebration, solidarity, and pride for allies and the LGBTQ2S family. What is happening in your community?

There is also a new health resource for trans people in northern B.C. located in Prince George. If you or someone you know is looking for care or more information, please contact the Northern Transgender Health Clinic.

I strongly recommend reading the NCCAH report on Two-Spirit peoples’ health; it gives an amazing introduction to terminology and methods. The entire report is important not only to health professionals, but to everyone in society. Just because we don’t understand someone doesn’t mean we get to dehumanize them. Two-Spirit people, in my opinion, need society’s loving embrace to facilitate stronger ties between each of us as human beings. These relationships create better futures, opportunities, and qualities of life for all those involved.

Shalane Pauls

About Shalane Pauls

Shalane Pauls is the 2016 Aboriginal Health Summer Student Intern. She has an undergraduate degree in Biochemistry and a minor in First Nations Studies. Recently, she was accepted to the Master’s Program in First Nations Studies at the University of Northern British Columbia (UNBC). Shalane is from the Tsimshian and Tahltan Nations and was raised in Terrace, where she completed her first two years at Northwest Community College before coming to UNBC. When not in the office, she enjoys beading, biking, and gardening. Shalane is passionate about Indigenous rights and issues, and enjoys bringing this enthusiasm to her work space.

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The sit-down family meal: A thing of the past?

Family eating at a table

Is it really worth it to take the time to eat as a family? The answer is yes!

When I think back on my childhood, some of my best memories involve food: big family gatherings for holiday meals, unplanned barbecues in the summertime, baking with my grandmother. They all revolve around enjoying food together as a family. Even when my sister and I were busy with various after-school activities, my parents almost always made sure we sat down and ate together. Now that I have a family of my own, I make a point of having a sit-down dinner most evenings. Is it really worth it to take the time to eat as a family when we could just eat on-the-go? The answer is yes!

The way in which families dine together has changed from 20+ years ago. People are often distracted by technology and lead fast-paced, busy lives. But what are we missing out on when we don’t sit down to eat together? Research shows that family meals have a big impact on the health and happiness of children. Structured family meals can:

  • Serve as an opportunity to “catch up” with one another and exchange stories.
  • Engage children in trying a variety of foods in a safe setting where others are enjoying the same foods.
  • Teach children to come to the table hungry, and eat with pleasure. They will leave happily satisfied and energized to do other things.

Family meals don’t have to be elaborate. They can be as short or as long as your schedule allows. Even sitting down to enjoy a snack together is beneficial. Some meals might be missing a family member or two for whatever reason – and that’s okay. The key is to have everyone as often as your family can manage. To get started, try these tips:

  • Set a realistic goal. If you aren’t already having family meals, try for 2 or 3 meals a week and build from there.
  • Pick a time to eat that works for most family members, or alternate times so everyone has a chance to participate.
  • Communicate to all family members about the time and place. This avoids the “I didn’t know” excuse.
  • Set aside all distractions. Come to the table gadget-free, ready to eat and connect with one another.
  • Keep the mood positive. Don’t pressure children to eat; provide a variety of food and allow them to choose whether and how much to eat.

Remember: it’s not always about what you eat, but that you are taking the time to eat together. Start making plans for your next family meal today!

More tips and resources on family meals

The Ellyn Satter Institute:

Healthy Families BC:

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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Foodie Friday: Cooking with Mom

Loaf of strawberry bread

What does cooking a special meal mean to you? For dietitian Beth and her son, it includes cooking together on Mother’s Day. On the menu this year? Strawberry Bread!

This past weekend we celebrated Mother’s Day and I bet that a lot of you showed mom how much you love and appreciate her by sharing a meal with her. Or maybe you cooked up something special for her?

Many family traditions start with cooking a special meal for a celebration of some sort, whether it’s a holiday, birthday, wedding, or reunion. The foods in these meals conjure up memories of nurturing, love, and connection. A fond memory from my childhood is the aroma of apple pie baking in the oven. When I smelled the sweetness of the apples and cinnamon combined with the mouth-watering fragrance of the buttery pie crust, I knew we were having a celebration! The whole atmosphere of the house changed during this time. My mom would be a flurry of action in the kitchen while my siblings and I looked forward to the excitement of all the visitors and the tasty food. I learned to cook from my mom and she and I both are recipe collectors and cookbook hoarders. I love the time I spend preparing meals for special occasions. For me, cooking means nurturing loved ones, making happy memories and sharing delicious food.

What does cooking a special meal mean to you?

My son and I cook together on Mother’s Day, which is one of my favourite family traditions. This year, we made Strawberry Bread as part of Mother’s Day brunch for his Nana.

Here is the recipe, adapted from one of my favorite cookbooks: Simply in Season: Recipes that celebrate fresh, local foods in the spirit of more-with-less, by Mary Beth Linda and Cathleen Hockman-Wert.

Slices of strawberry breadStrawberry Bread

Ingredients

  • 1 cup whole wheat flour
  • 2 tsp cinnamon
  • ½ cup flour
  • ½ tsp salt
  • ½ tsp baking soda
  • 1 ¼ cup mashed strawberries
  • ½ cup sugar
  • 2/3 cup oil (we used ½ cup unsweetened applesauce and topped up with oil)
  • 2 eggs

Instructions

  1. Combine dry ingredients in a small bowl and set aside.
  2. Mix strawberries, sugar, oil and eggs together.
  3. Stir dry ingredients into strawberry mixture until just combined.
  4. Pour batter into a greased bread pan.
  5. Bake for about an hour in the oven at 350 degrees.
  6. Enjoy!
Beth Evans

About Beth Evans

As a registered dietitian, Beth is dedicated to helping individuals, families and communities make the healthiest choices available to them, and enjoy eating well based on their unique realities and nutrition needs. Juggling work and a very busy family life, Beth is grateful for the time she spends with her family enjoying family meals, long walks and bike rides. She also loves the quiet times exploring in her garden, experimenting in the kitchen, and practicing yoga and meditation.

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Healthy aging with Dzi’is

Woman walking on pipeline.

Walking the water pipeline with Gramma to pick berries. (Photo by Ann King)

How do you age well? I could tell you about research on the importance of active engagement and participating in productive activities that promote societal values (if you’re interested, I recommend checking out work by Verena H. Menec), but research has never been my best teacher.

My Dzi’is (Gramma*) taught me, among many other things, how to live and age well. She went to be with her sisters and brothers last July 14th but her lessons and memories remain.

I remember being 10 years old and harvesting eeyaans** (black chiton – a type of mollusk) with Gramma and my mom at Ridley Island near Prince Rupert. Gramma had her hair done and was dressed impeccably with her black ballet-style flats. We carried with us ice cream buckets and butter knives to pry the eeyaans off the rocks so that we could collect them. Gramma led the way and at one point she asked us to help her down a jagged six to seven foot rock face to reach a prime harvesting spot while the tide was out.

My mother climbed down first, leaving me at the top to lower my 60-year-old Gramma down to her. I remember thinking, as I held her forearms and hands, “This is way too much responsibility for me! I’m dangling Gramma off a tiny cliff for food!” My mom guided Gramma’s ballet flats into good footholds and she made it down in one piece! We went home, exhausted, with full buckets and Gramma went to work cooking up what we had harvested.

Young girl with bucket

Jessie picking berries and flowers with Gramma and mom.
(Photo by Ann King)

All of my memories of my Dzi’is involve food gathering (eeyaans and berries) or hunting in local markets and second-hand stores for treasures; all of which exhausted me and energized her. She taught me to stay active and social and to keep your family busy. She never spoke directly about how she felt about aging, but she definitely did it well!

Through her example, I learned the importance of activities that promote not only societal values, but cultural and traditional ones, too. Aging well for her was being Tsimshian and everything that identity encompasses.


Notes

* There are many variants of some Sm’algyax (Tsimshian) words such as Gramma or Grandma – Dzi’is or Tsi’i’is are common versions.

** Eeyaan, commonly known as the black leather chiton, is a type of mollusk harvested from the bottom or sides of rocks in heavy surf areas.


This article originally appeared in the Winter 2015 issue of Healthier You magazine. All past issues of the magazine are available online.

 

 

Jessie King

About Jessie King

Jessie, Hadiksm Gaax, was born in raised in Prince Rupert and came to Prince George in 2005 to attend UNBC. Her role at Northern Health is within the Aboriginal Health department as the Lead of Research and Community Engagement. When she isn’t working on her PhD in Health Science, she is out and about exploring, swimming, and playing with her little family. She is a member of the Tsimshian Nation and belongs to the Ganhada (Raven Clan).

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Nutritious and delicious Easter traditions

Child picking up coloured eggs.

Include non-food items in your Easter baskets and egg hunts to add variety this year! Items like stickers, colouring books, or stuffed animals can make great gifts, or include items that will get you and your family physically active like skipping ropes, hula hoops, or passes to the local pool or skating rink.

As a registered dietitian, I get asked questions on a daily basis about food and nutrition. Easter – filled with celebrations, Easter egg hunts, family, and friends – is often a time of sharing traditions, which often involves food. Holiday meals have great potential to be both nutritious and delicious!

A meal of ham or turkey, vegetables, buns or stuffing, and dessert has a good chance of having 3-4 food groups from Canada’s Food Guide, making it a nutritionally balanced meal.

There many ways to make your Easter meal even more nutritious, such as:

  • offering sweet potatoes or yams, as well as potatoes;
  • including colourful veggies, like carrots, brussel sprouts, and beets;
  • serving up something green like asparagus or a simple green leafy salad;
  • choosing whole wheat bread for your stuffing, and adding cranberries or chopped apples, walnuts, and finely chopped carrots and celery; and
  • considering a dessert that includes fruit and/or dairy, such as a fruit crumble or a milk-based pudding.

Adults may worry about how much they eat at these celebrations. Healthy eating is not just about one meal or one day. Rather, it’s about your overall approach to eating. On the day of the celebrations, it can be helpful to continue with your regular meal and snack pattern, so that you can listen to your hunger and fullness cues. Buffet style meals can often leave you feeling overfull from wanting to try a little bit of everything. Instead, survey your options, and choose those things you really want to try. You can always come back for more if you are still hungry. Take your time during holiday meals – eat slowly, and enjoy the time with family and friends. Remember that the holidays are about the whole experience – enjoy the meal, the company, and the memories made.

What about the treats and chocolate?

Easter egg hunts for the kids often involve searching for chocolate and candy treats. And while treats are definitely a part of traditions and a healthy approach to eating, sometimes it can be easy for everyone to overindulge in those treats. Include non-food items in your Easter baskets and egg hunts to add variety – they are just as fun as the chocolates and candy. Things like stickers, colouring books, or stuffed animals can make great gifts, or include items that will get you and your family physically active like skipping ropes, hula hoops, or passes to the local pool or skating rink.

What are your nutritious, delicious, and healthy Easter traditions? Feel free to share in the comments below!

Rebecca Larson

About Rebecca Larson

Rebecca works in Vanderhoof and the surrounding communities as a dietitian. She was born in the north and returned after her schooling. Rebecca loves tobogganing with her daughter in the winter, gardening and camping in the summer and working on her parents cattle ranch in her spare time.

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Invest in your relationships

This month, we want to know how you are preparing for the future by investing in your health! Tell us (or show us) what you do to invest in your body, your mind, and your relationships for your chance to win great weekly prizes and a $150 grand prize! To inspire you, we’ll be featuring regular healthy aging content on the Northern Health Matters blog all month long!


Group selfie on a showshoe trip.

The time to embrace and invest in your relationships is now! Taylar, along with some friends, coworkers, and family, enjoys a chocolate treat during a snowshoeing outing together! How are you investing in your relationships?

Looking back at my life, I can’t help but think of all the relationships I have had. Whether formed in school, early jobs, or in my career, these have impacted me and helped me grow in all areas of my life; in fact, I still recall some of my childhood friendships.

We start our lives with many friendships formed in school – from elementary through high school and maybe college or university. Friendships may continue to form in our early jobs and we often grow into new ones from careers, connections through our children, and sports and hobbies. Some of those relationships become lifelong while others peter off. Then, many of us settle into life, careers, maybe kids and the “busy-ness” of general life. As this happens, even more of those friendships may slip away as we feel that there is just no time for them.

But what happens when “life” calms down, our kids become their own independent adults, and the “busy-ness” of life starts to slow? Or maybe you’ve come to a big change in your life where you need more support? When we have the time to look around us, we may feel like there is no one there anymore.

The time to embrace your relationships is now!

Staying connected with friends, family, co-workers and your community can help reduce the risk of isolation, depression, and emptiness. According to Northern Health’s 2013 report on Healthy Aging and Seniors’ Wellness,

Having a strong social network that includes friends and family members brings health, happiness and contentment.

Here are some ways that I have been able to stay connected with many relationships I have encountered throughout my life. Give them a try!

  • Connect online: The internet makes connecting with people easy and can be done in the comfort of your home. It is a quick and easy way to communicate, stay involved and catch up with friends and family. Whether it be e-mail, Facebook, FaceTime, Skype, etc. – it keeps you in contact and in most cases you can talk for as long as you want without that dreaded long distance bill! Not too sure how to use these tools? Talk to a tech-savvy friend, a person of a younger generation, or visit your local library! If you do not have the internet, you can always visit a local coffee shop as most have free wireless internet connection.
  • Build new friendships: This sounds scary, and you will probably ask yourself: “how?” Start by connecting with people you may already know like a co-worker who you’ve always just worked with, or a friend of a friend. If you’re invited to something new, try just going, even if it isn’t for you! You can even just stay for a bit and say “Hi.” Try inviting someone new for coffee or a dinner party, a walk, or to a community event.
  • Rebuild existing friendships: We are all guilty of bumping into an old friend and saying “let’s get together and catch up” but then never following through. Why don’t we follow through? Too busy? Not interested? The excuses can go on and on. Like Nike says, “Just do it!” What do you have to lose? Get your old friend’s contact info right away and send them a quick text or choose a date and meeting place at that initial encounter. Maybe they need someone like you back in their life, too.
  • Volunteer: Volunteering keeps you connected with your community. It is a great way to get out and meet new people. The Government of B.C.’s Seniors’ portal reminds us that “volunteering offers numerous opportunities to expand and grow, to learn, to meet new people, to be creative, to feel valued, to make a difference and to help shape the community you live in.” People who volunteer have better self-esteem, satisfaction, and have overall better physical and emotional health.

Make time for yourself and start investing in the relationships around you. You might even surprise yourself with how many people want the same as you do, and with how many people do care and support you. Build a strong support network for your future. Starting now will guide your upcoming years to what you always pictured them to be.

How do you invest in your relationships? Tell us for your chance to win!

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Taylar Endean

About Taylar Endean

Taylar is a Registered Nurse working in Preventive Public Health. Taylar was born and raised in Prince George and studied at UNBC to earn her degree in Nursing in 2011. She’s still living in the North where she tries to embrace everything it has to offer. In her spare time, Taylar loves being outdoors, spending countless weekends at Ness Lake, walking, snowshoeing and skiing. Taylar also enjoys spending time with family and friends, coaching skating, volunteering at community events and just started to learn to crochet. The north is her home, though she does like to take those sunny vacations!

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Foodie Friday: Family Day weekend

Muffins on a table.

Research has shown that families who prepare and eat meals (or even snacks) together are healthier. This Family Day, try baking together!

It seems like only yesterday we welcomed a brand new year and now January is already gone!

With the hectic activity of our day-to-day lives, it sometimes feels as if life is gliding on by, like an ice skater on a frozen northern B.C. lake. Thankfully, a few years ago, the British Columbia government decided that we all could use a break in early February to rest, relax and have fun with family and friends. The aptly named “Family Day” statutory holiday is observed on the second Monday in February. This year, it falls on Monday, February 8.

You may already have some ideas about how to spend your day off. Maybe you’ll catch some extra zzz’s or take the family out to one of those frozen northern B.C. lakes for some skating, hockey or ice fishing. Whatever you decide, remember that one of the best ways to have fun with family and friends is with food!

Research has shown that families who prepare and eat meals (or even snacks) together are healthier; they have lower risk of depression, lower rates of obesity, and their children generally have higher self-esteem and better academic performance – to name just a few benefits. If you’re interested in learning more about the benefits of family meals, check out The Family Dinner Project. Get your whole family into the kitchen by asking your kids to wash vegetables, measure broth, set the table or (maybe for older kids) chop like a MasterChef!

This Family Day, plan to make and enjoy something delicious with your family and friends like these Carrot Coconut Pineapple Muffins. They’re perfect served warm out of the oven with a mug of hot tea or cocoa after a day spent gliding on a cold and frozen lake.

Recipe and photos by Marianne Bloudoff from her fabulous foodie blog: french fries to flax seeds.

Muffins in a muffin tin

Carrot coconut pineapple muffins are a great snack to prepare and enjoy as a family this long weekend! How will you spend this Family Day?

Carrot Coconut Pineapple Muffins

Makes 12.

Ingredients

  • 1 cup non-dairy milk (or dairy if you prefer)
  • 2 tbsp ground flax seeds
  • 1 ¾ cup whole wheat flour
  • ¾ cup shredded unsweetened coconut
  • 1/3 cup brown sugar
  • 2 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • 1 cup shredded carrot
  • 1 can (398 mL or 14 oz) crushed pineapple (including liquid)
  • ¼ cup coconut oil, melted
  • 1 tsp vanilla

Instructions

  1. Preheat oven to 350 degrees F. Grease muffin pan or line with paper baking cups.
  2. Combine milk and flax seeds in a medium bowl and set aside.
  3. In a large bowl, combine flour, coconut, sugar, baking powder, baking soda, and salt. Mix in shredded carrot, until all coated.
  4. Add pineapple, coconut oil and vanilla to milk/flax mixture and stir until combined.
  5. Add wet ingredients to dry ingredients and mix until just combined – lumps are okay!
  6. Divide the batter evenly in the muffin cups and bake for 22 – 25 minutes, until golden brown. Remove from tin and cool on a wire rack.

More tips and ideas for cooking as a family:

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.

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