Healthy Living in the North

The Northern Table: It sat on my kitchen counter for a year – and then I ate it

An opened spaghetti squash and the inside 'noodles' in a dish.

Spaghetti squash will keep on the counter for a lot longer than you might think!

I love vegetables that keep. I’m thinking of things like cabbages, onions, carrots, potatoes, beets, and other root vegetables. These hearty vegetables can live in our kitchens for a long time without spoiling, giving us more chances to fit them into recipes and our busy lives.

Last year I discovered that spaghetti squash can be added to the list of foods that last a REALLY long time. We had gotten quite a few squashes from our local community supported agriculture project, but I’ll admit it: I was not well versed in how to use these foods. Therefore, they sat on my counter, tucked away behind the fruit bowl, and were neglected for quite some time. Some got eaten, some spoiled, and some continued to patiently wait for their fate to be decided.

Then fall rolled around again, and with that came more freshly harvested squashes. It was then that I realized that some of the previous year’s spaghetti squashes were STILL sitting on my counter! Embarrassing, I know. So one day I thought, “Well, these can’t possibly be good anymore,” but I sliced one open just to be sure.

To my great surprise, it was… pristine. So I put it upside down in a baking dish with about an inch of water, and baked it in the oven for about 40 minutes. When I sampled it, it had a lovely texture and tasted great! I used a fork to pull the “meat” out of the shell, breaking it apart into its tell-tale “spaghetti” strings. I served it with dinner, simply dressed with a little butter, salt, and pepper. Yum!

What a forgiving, hearty vegetable! You can bet that I’ll be keeping an eye out for more spaghetti squash in the future. In the meantime, there are still two left on my counter from last fall, one of which will likely be used for a spaghetti squash “pasta” dish.

How do YOU like to eat spaghetti squash?

Read more about squash in past posts:

Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Milk and young children: what you need to know

A child with a cup of milk.In a recent post, I explored how milk and fortified soy beverages fit into the new food guide. Did you know that Canada’s food guide is intended for Canadians two years of age and older? Guidance for feeding infants and toddlers is more specific. Today, let’s take a closer look at feeding advice related to milk and young children.

Breastfeeding is recommended to two years and beyond

For as long as children continue to receive breast milk, they don’t need milk from cows (or goats) or other alternatives. Moms can be assured that their own milk is the best choice for their child, for as long as they and their child wish to continue breastfeeding.

Formula? When to switch to cow’s milk

Older babies who do not receive breast milk can usually switch from a store-bought infant formula to cow’s milk between 9-12 months of age (if you have questions about infant formula, speak with your healthcare provider).

Introducing animal milk

Do you want to offer your child cow’s or goat’s milk? Consider these tips:

  • Wait until your baby is 9-12 months of age and eating iron-rich foods
  • Choose a pasteurized, full-fat (homogenized or 3.25% M.F.) milk that is not flavoured or sweetened. Goat’s milk should be fortified with vitamin D.
  • Offer milk in an open cup, at meal or snack times.

Beverages to avoid for children less than two years old

Lower fat milks (i.e. 2%, 1%, and skim milk) are too low in fat and calories for young children. Plant-based beverages, such as soy, almond, rice, coconut, and hemp drinks, are also low in calories and other important nutrients. The Canadian Pediatric Society and Dietitians of Canada released a statement advising parents against providing these drinks to young children.

Fortified soy beverages are an option for older children

For children two years and older, fortified soy beverage is the only plant-based drink that is nutritious enough to be an alternative to milk. If your child doesn’t drink milk, consider offering about two cups per day of an unsweetened, fortified soy beverage.

Be cautious with other plant-based beverages

Beverages made from rice, almond, coconut, oat, hemp, cashew, etc. are low in protein and many other nutrients, though some store-bought products have vitamins and minerals added into them. If you choose to provide these drinks to children two years and older, make sure that they are eating a variety of nutritious foods and are growing well. Also, choose products that are unsweetened and fortified.

The bottom line

That’s a lot of nitty-gritty details about milk and young children! The table below organizes information by age group.

Age Recommendations
0-9 months · Breastfeed your baby.

· If you do not exclusively provide breast milk to your baby, offer a store-bought infant formula.

9-24 months · Continue to breastfeed your toddler.

· At 9-12 months of age, non-breastfed toddlers can transition from formula to pasteurized whole cow’s milk (3.25% M.F.) if they are regularly eating iron-rich solid foods. Offer two cups per day (no more than three cups). Full fat goat’s milk fortified with vitamin D is also an option.

· Vegetarian babies who drink formula, who will not be receiving cow or goat’s milk, should continue to receive a follow-up soy formula until 24 months of age.

2+ years · Continue to breastfeed for as long as you and your child wish.

· Children that no longer breastfeed or who don’t breastfeed very often can be offered pasteurized cow’s milk (whole, 2%, 1% or skim) or goat’s milk (fortified with vitamin D). Offer two cups per day (no more than three cups).

· Fortified soy beverages (unsweetened) also become an option at this age.

 

A dietitian can help you find ways to support your child’s nutritional needs.

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.
Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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Something old is new again! Using an Instant Pot at 80

Adele's mom standing with her Instant Pot.

Food traditions are an important part of healthy eating. Here, Adele’s mom finds the joy in modernizing her traditional baked bean recipe with her new Instant Pot!

I remember, as a child, watching my mother make baked beans in an old brown bean pot that stayed in the oven from morning until suppertime. She would soak the navy beans overnight in water and baking soda, rinse them, and then add all the ingredients into the pot to cook “low and slow” for at least 8 hours. The smell permeating through the house was fabulous and she would usually have fresh baked buns or bread to accompany them. As kids, we could hardly wait for those beans to be ready! Today, with the busy lifestyles of working families and multiple commitments, it’s difficult to prepare foods using traditional methods that are so time consuming. But now, we can have the best of both worlds, using new technology in the kitchen!

New technology makes a great gift

I got my mom an Instant Pot for Christmas because I loved mine so much and she was quite curious about it. After a couple of lessons, she felt comfortable enough to cook with it on her own and she did remind me, “I might be 80 something years old, but I’m not stupid and I have used a pressure cooker all my life!” Uh…sorry Mom. But I digress. So after trying her hand at cooking a couple of roasts using the searing function, and following my instructions to deglaze the pot to avoid the dreaded burn message, she wanted to branch out in her repertoire of Instant Pot skills.

Traditional baked beans: the Instant Pot version

I told my mom that I had made baked beans in my own Instant Pot a couple of times and that they were as good as the original version, but she seemed very skeptical that you could get the same great results in so little time. She was willing to give it a go though! Mom still insisted on soaking the beans overnight, not actually necessary for the Instant Pot, but she believes adding the baking soda helps to “de-fart” them (disclaimer: this cannot be proven!).

Here’s how we made the beans:

  • Dump beans in the pot, add water to just cover.
  • Throw in whatever other ingredients you like best in your baked beans. For us that was ketchup, onions, a bit of cut up pork, salt, pepper, a couple tablespoons of brown sugar and a squirt of hot sauce (my mom didn’t see me do that and would probably not have allowed it otherwise!). We sometimes add molasses too.
  • Put the lid on and make sure your lever is pointed towards the back (non-venting) and hit the “bean/chili” button which sets your timer for 30 minutes. If your Instant Pot doesn’t have that function, hit “pressure cook” and set the timer for 30 minutes. It takes about 10 minutes to come up to pressure, 30 minutes cooking time, and another 10 minutes on natural release.
  • After cooking, quick release the rest of the pressure and voila!

We got yummy, fully cooked, but not mushy, home baked beans that are every bit as good as those that have been baked in the old fashioned way. My dad ate three helpings, so I guess they turned out pretty good!

Lifelong learning in the kitchen

Mom and I have such fun learning new things in the kitchen together, with Dad overseeing and then critiquing our work! They are quickly becoming Instant Pot aficionados, and look forward to learning new ways to make traditional family recipes, that will save time and energy.

FYI, she still packs my lunch in a brown paper bag when I stay in Prince George for work. Sheesh!

Adele Bachand

About Adele Bachand

Adele has been in Operations Management for over 15 years. Prior to starting her career as a Long Term Care Manager, she was a Human Resources Management Professional in a variety of industries including retail, tourism, finance, and manufacturing. She is professionally educated and trained in the human resources field, and has a Bachelor of Administration and Management Certificates from Seneca College of Applied Arts and Technology. She continues to improve her education and skills through a variety of methods including communications and team building through the BC Patient Safety Quality Council. Adele has completed the Core Linx Leadership program with Northern Health and the Patient Safety Officer training program through Healthcare Canada. Currently she has taken on a one-year relief position in Population and Preventive Public Health as the Regional Manager for Healthy Settings. This is providing her with a significant challenge learning about Healthy Communities, Healthy Schools and upstream thinking! One of Adele’s goals is to help provide our patients, residents, family, and community members with the safest care possible, while honouring their participation in person and family-centred care. She is also an advocate for mentoring and challenging staff to reach their full professional potential. Adele’s personal interests include gardening, her two dogs, and just about any kind of crafting where she can be creative! She has also become a fan of the adventures of side-by-side rides in the back woods of Quesnel.

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Canada’s new food guide: where did milk go?

The Canada's Food Guide and a jug of milk.In the lead up to the release of Canada’s new food guide, there was much chatter about milk, particularly around whether milk would be removed or not.

The food guide, which provides eating advice for healthy Canadians two years of age and older, was launched in January 2019 with a brand new look. The rainbow with the four food groups was replaced with a plate with three food categories: vegetables and fruits, whole grains, and protein foods. Something else appears to be different – a glass of water is shown with this plate. So, the question still remains: was milk wiped from the food guide?

Milk: still got it!

The new food guide features a section on the plate called protein foods, which combines foods from the older meat and alternatives, and milk and alternatives food groups. Protein foods include lentils, beans, chickpeas, tofu, nuts, seeds, meat, fish, and poultry. This is also where we now find milk and products like cheese, yogurt, and kefir (fermented milk), as well as unsweetened fortified soy beverages. As the name implies, these protein foods are all good sources of protein and various related nutrients.

Milk: a nutritious beverage

So, for those of you who enjoy milk, rest assured that this nutritious beverage can continue to have a place in your diet. There are good reasons that milk has stayed in our federal dietary guidance:

  • Milk is a great source of various nutrients, such as protein, vitamin B12, and calcium.
  • In Canada, cow’s milk is also fortified with vitamin D, a nutrient that is available in only a few foods.
  • Milk is also widely available and can be enjoyed with many other foods, making it an easy and versatile source of these key nutrients.

Unsweetened fortified soy beverages: also an option

What if you don’t drink milk? No worries – you can get similar nutrients from other sources. The most nutritious non-dairy drink is fortified soy beverage; in the older version of Canada’s food guide, soy beverage was listed in the milk and alternatives food group, along with milk. In the new food guide, soy beverage is the only plant-based drink that is nutritious enough to be grouped with the protein foods. Unsweetened fortified versions are recommended and these are an option for Canadians two years and older (note: soy beverages are not recommended for children under two years of age).

Other plant-based beverages: not so nutritious

You might be wondering, “what about other plant-based beverages?” These include drinks made from almonds, cashews, hemp, coconut, rice, potatoes, and others.

It’s important to know what these beverages offer in the way of nutrition – it varies! In general, these drinks are poor sources of protein, containing as little as 0 or 1 gram of protein per cup. Compare that to 9 grams of protein from cow’s milk and 7 grams of protein from soy beverages. Plant-based beverages are also naturally low in many other nutrients, though some vitamins and minerals are added into commercial products that are fortified (check the labels). For some nutrient comparisons, check out this related article: Understanding Non-Dairy Beverages.

Since even fortified versions of plant-based beverages are low in protein (except soy) and many other nutrients, these drinks are not recommended for infants and toddlers. If they are offered to children over two years, careful meal planning is required to ensure that they are meeting their nutrient needs through other sources. Are you wondering what is recommended for children? Stay tuned for another blog post, coming soon: Milk and young children: What you need to know.

The bottom line

Milk continues to be a hot topic! Hopefully this article has provided clarity on how milk, fortified soy beverages, and other plant-based beverages fit within the updated food guide. That said, our diets are deeply personal, and a lot affects how and what we eat. A dietitian is a great resource and can help you choose beverages to meet your family’s nutritional needs.

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.
Lise Luppens

About Lise Luppens

Lise is a registered dietitian with Northern Health's regional Population Health team, where her work focuses on nutrition in the early years. She is passionate about supporting children's innate eating capabilities and the development of lifelong eating competence. Her passion for food extends beyond her work, and her young family enjoys cooking, local foods, and lazy gardening. In her free time, you might also find her exploring beautiful northwest BC by foot, ski, kayak or kite.

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The Northern Table: A balancing act with processed foods

A selection of canned foodsWhen you hear the term “processed foods,” what’s your first thought? Does it bring to mind memories of canning salmon or making jam? What about a childhood comfort food (like that bowl of mac and cheese with hot dog wiener slices) or visiting the carnival? Does it evoke positive or negative feelings? My guess is that “processed foods” is more likely to be seen in a negative way.

What are processed foods? 

A simple definition is that processed foods are foods that are purposefully changed before eating. This broadly includes three different types of processing:

  • Primary processing, which changes raw materials into food products. For example, when tomatoes are cleaned, sorted, and packaged into cartons.
  • Secondary processing, which turns ingredients into food products. For example, when tomatoes become tomato sauce.
  • Tertiary processing, which includes commercial production of ready-to-eat and heat-and-serve foods. Often extra sodium, sugar, fat and additives like colour and flavour are added in this step. An example of tertiary processing is when tomatoes become ketchup. The food products that result from tertiary processing are often called highly processed or ultra-processed.

A selection of processed foods.What does the new Canada’s food guide say about processed foods?

Given these different types of food processing, we can see that “processed foods” represent a wide variety of foods. How do we determine if and how we should include processed foods in our diet? The new Canada’s food guide makes two relevant statements:

  • Nutritious foods to consume regularly include fresh, frozen, canned, or dried.” Examples include apple slices, frozen broccoli, canned chickpeas, or dried pasta.
  • Limit highly processed foods.” Note that Health Canada doesn’t say “avoid” or “never.” I think this reflects an effort to balance the benefits that Canadians may experience by including processed foods in their diets with the potential drawbacks. For example, processed foods may be lower in nutrition quality, and there is an association between eating frequent amounts of highly processed foods and risk for disease. That said, processed foods, especially in the broadest sense, may have a place in your diet.

What are some advantages associated with processed foods?

  • Convenience: Pre-cut vegetables, a pack of tofu, a ready-to-serve sauce, and ramen noodles help a stir-fry come together quickly for a weeknight dinner.
  • Variety: Grocery store shelves and freezers are filled with a tremendous amount and range of tastes and types of foods. Some of this variety is perceived versus real; for example, whether it’s all dressed, buffalo wings, loaded baked potato, or black pepper and lime, they’re all potato chips, which is one type of food.
  • Access: Locally grown and seasonal foods can be put away to enjoy later in the year. Our ancestors used dried oolichan, moose jerky, canned peaches, dehydrated cherries, pickles, and many other foods before the time of full-service grocery stores, refrigerators, and freezers.
  • Cost: Processed foods may appear to be lower in cost. For example, a frozen lasagna that is on sale for $6.99 is economical, compared to the cost of the individual ingredients, including noodles, vegetables, sauce, cheese, and ground beef.
  • Shelf life: Processing can extend the life of a fresh food, through canning and/or the use of salt, sugar, or vinegar.
  • Portability: Commercial or home dried meals may make sense on a longer hike or canoe trip.
  • Traditions: Celebrate traditions and connections to our environment by making sausage, smoking fish, pasteurizing juice, and canning pie filling, or participating in a multitude of other food traditions.

How do you balance the risks and benefits associated with processed foods?

If you’re considering whether and how to include processed foods in your meal planning, here are a few things to think about:

  • Consider your personal definition of healthy eating. How much and how often do processed foods fit within that definition?
  • Which processed foods offer you the most value and enjoyment? Make room for these.
  • Use food labels to compare processed foods and make informed choices.
  • Does your grocery store offer nutrition tours? These are led by a registered dietitian and can be a great support.
  • Experiment with traditional recipes to modify the salt, sugar, and fat. Be sure to keep it food safe!

Healthy eating isn’t “one size fits all.” YOU get to decide if and how best to incorporate processed foods into your usual way of eating. For me, that means having a few ready-to-eat meals and pizza in the freezer, a jar or two of ready-made sauce to pull together spaghetti or butter paneer, and a box of KD, for those nights when there is no time or energy to cook. It also means enjoying cultural foods like blood pudding and salt beef when I visit family in Newfoundland. What does healthy eating look like for you?

 

Editor’s Note: We have transitioned our old “Foodie Friday” series to the new “Northern Table” series. We hope you’ll be as excited as we are to read this series, which will feature stories on nutrition, recipes, food & lifestyle, and more!

Flo Sheppard

About Flo Sheppard

Flo has worked in northern BC for over 20 years in a variety of roles. Currently, she is the Chief Population Health Dietitian and Team Lead for the Population Health Nutrition Team. She takes a realistic, supportive, and non-judgemental approach to healthy eating in recognition that there are many things that influence how we care for ourselves. In her spare time, you are likely to find Flo cooking, reading, volunteering, or enjoying the outdoors.

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In focus: Robyn Turner, Clinical Dietitian, Vanderhoof

Robyn Turner standing on a hill above a valley and river.Robyn Turner never thought she would have the career she’s had working as a clinical dietitian in Vanderhoof. Learn what it’s like to work in a rural Northern BC community and what kind of work she’s most passionate about.

Tell me about your career as a dietitian.

I never really anticipated coming to the North, let alone a rural community. My career turned out different than what I first had in mind. Nonetheless, it’s been very exciting!

By taking the opportunity to come North, I’ve been able to be myself as a dietitian and get my feet wet in a lot of areas – including working with individuals admitted to hospital through one-on-one nutrition counselling, and those living in complex care.

I’ve been able to use creativity and initiative to improve nutrition in my area, and because it’s not as congested here in Vanderhoof, I can do more things than I could in a bigger centre. When I was just starting as a dietitian, I thought I would be working casual for a few years, filling temporary roles, and then naturally work in a specific area. That’s definitely not the case with my work now, which I enjoy. I like being able to do a little bit of everything.

What’s your take on what dietitians do?

A dietitian supports individuals where they’re at in reaching their health goals. Doesn’t matter if they’re told to go see a dietitian or are self-motivated to change something about their health. Wherever they’re at, a dietitian is there to help support them and achieve their goals to improve their overall health.

Could you describe a day in your life as a dietitian?

There is no “regular” day. Generally my day starts with rounds, or I might go to another community. In a day I may see someone for a diabetes consultation, or modify a tube feed or do a swallow assessment. Sometimes I see children who are having challenges with eating or chronic constipation. My day always varies!

I pull a lot of areas of nutrition together when I’m working. I never know if I’m going to be doing acute care, or focusing on quality and enjoyment of life in complex care, or advocating for someone. I have to be ready to use all my nutrition knowledge. Sometimes I’m pulled into community practice meetings, quality improvement initiative meetings with the hospital kitchen staff, or community projects with schools or local First Nations.

For example, I was working on a family food skills project at the Men’s Shed in Vanderhoof. The Shed is a space for men in the community with a kitchen and a place to hang out. I was part of a food skills program there for men who were living alone for the first time or had partners with a change in health. These men were all of a sudden having to cook for themselves for the first time and didn’t know where to start. If people don’t have food skills, it’s something they need to build. Building those food skills is something I’m really passionate about.

Basically in my job you never know what hat you’re going to be wearing – it could be a counselor or advocate hat or a clinical dietitian hat. It’s always different, which keeps it exciting.

What’s one thing someone might not know about your role?

People often don’t realize that advocacy is a big part of my job. I’m not always seeing individuals one-on-one. I spend a lot of time helping people understand nutrition issues. My role involves a lot of nutrition awareness and advocacy. There’s a lot of collaboration and quality improvement involved in the different health improvement projects I’m a part of. If there’s a primary care community project focused on health and I don’t go – that’s a big part of health that’s not present. I represent nutrition and health and can provide education to other people on my health care team.

What part of your role is the most rewarding?

When you have those moments of success – those clients who are dedicated to change, who come to all their appointments with you, and take your recommendations and apply them to their life and see positive results in their health – that’s rewarding. It might take six months or a year for them to see those results. When you have clients who can get off medications or see their numbers come down – that’s when you know the stuff you’re saying and the recommendations you’re giving are working.

It’s nice too, when there are people in the community that show appreciation for my work, especially in a small town. I’ve had people recognize and draw on the importance of my role. There’s also a lot of doctors I work with who are appreciative and will advocate for me. When I came to the North I didn’t expect to have as much interaction with doctors as I do. They’re present and invested and actually want to hear my opinion. Overall, it’s been great being in Vanderhoof. Three years later and I’m excited to see where else I can go in this job!

 

How to see a registered dietitian

Do you think you, your patients, or someone you know could benefit from talking to a dietitian?

  • There are dietitians in various communities across Northern Health – you might need a referral. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to talk to a dietitian.

 

Nutrition Month Eating Together contest

During Nutrition Month throughout March, we want to see how you eat together! Organize a date to eat together, show us, and be entered to win an Instant Pot! This could mean grabbing a coffee and scone with a colleague, organizing a lunch date with a friend, having a potluck with family – whatever this means to you! Set a date, eat together, and show us to win! See our Eating Together contest page for complete details.

Haylee Seiter

About Haylee Seiter

Haylee is a communications advisor for Public and Population Health. She grew up in Prince George and is proud to call Northern BC home. During university she found her passion for health promotions by volunteering with the Canadian Cancer Society and became interested in marketing through the UNBC JDC West team. When she's not dreaming up communications strategies, she can be found cycling with the Wheelin Warriors or spending time with family and friends. (NH Blog Admin)

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Dietitian pro-tips: The 4th edition

A child and an adult man stirring food in a bowl together.

2019 has been a big year for dietitians, with the release of the new Canada’s Food Guide; we recently shared what Northern Health dietitians had to say about this new and improved guide.

During this Nutrition Month, the blog has featured the work of a few local dietitians, including Amelia and Allie. Others have been sharing their knowledge about food and nutrition.

For the last few years, on Dietitians Day, our amazing team has shared tips on food, nutrition, and healthy eating in a “pro-tips” blog post. This year, we are doing it again, but with a twist! Part of eating is done with our eyes, so why not share photos that bring our tips to life? “See” what our dietitian team members have to say!

Lise Luppens (Terrace)

Cook together with family or friends! Even toddlers and preschoolers can get involved. Learn more about building healthy relationships in the kitchen.

A jar of overnight oats.

Hannah Zmudzinski (Dietetic Student)

Mornings can be hectic! Planning meals ahead of time can help simplify your day. Try making breakfast the night before with these delicious overnight oats:

Ingredients:

  • 1/3 cup quick oats
  • 1 tbsp chia seeds
  • Pinch of cinnamon
  • 4-5 mint leaves, chopped
  • 1 cup chocolate soy beverage or milk
  • Top with fresh or frozen berries

Instructions:

  • Mix contents into container and chill in fridge overnight.
  • Next day, you can enjoy the oats at home, or wherever your morning takes you!
A woman holding a glass of green onions regrowing in water.

Hannah Wilkie (Fort St. John)

Re-grow veggies from veggie scraps! For example, you can re-use the bottoms of green onions by placing the roots in a glass with a small amount of water. Watch them re-grow before your eyes. Just be sure to change the water frequently!

 

Two children sitting on the counter with muffin tins.

 

Dena Ferretti (Terrace)

Dietitians also have picky eaters; even when both parents are dietitians! Shocking, I know. In our house both our children have very different palettes. My daughter loves black olive pizza and my son loves Thai sweet and spicy sauce with his rice. What helps us navigate the waters of “I don’t like that” or “I won’t eat that” is involving them in cooking. Remember, food is completely new to children and it may take 20 or more exposures to a new food before they adopt it. Those exposures can include something as simple as seeing the food, touching the food or smelling the food – we haven’t even begun to talk about bringing that food to their mouth. Be patient and try to have fun with your children around food.

Apple slices with peanut butter on one of them.

Robyn Turner (Vanderhoof)

Healthy eating doesn’t need to be complicated. Pair simple foods from two or three food groups from Canada’s Food Guide to make fast, portable, and tasty snacks. One of my favourites is a classic: apple with peanut butter!

 

A hand holding a button that says Dieting with a line through it.

 

Flo Sheppard (Terrace)

Ditch dieting. Instead, build a healthy relationship with food and your body. Feed yourself faithfully with foods you enjoy and that make you feel good. Listen to your body to know what and how much to eat to feel satisfied. Take care of, and appreciate, your body for all it can do.

A woman holding a pot of ingredients to make tortillas.

Emilia Moulechkova (Terrace)

A playful approach to food can go a long way to support healthy eating. Build variety into your diet by trying a new food, recipe, or method of cooking. Here I am on my 30th birthday having fun making homemade corn tortilla for the very first time. We served them family style and let everyone choose from a variety of toppings such as lettuce, onions, red pepper, refried beans, ground beef, and salsa. Yum!

 

People enjoying a workplace potluck.

Laurel Burton (Prince George)

Healthy eating is much more than food and nutrients; it’s also about fostering social connection and creating a sense of community. Looking for more ways to eat with others? Take a cooking class with a loved one, or plan a monthly dinner date with friends. At my workplace we try to come together every few months to share food. After all, nothing invites variety quite like a potluck!

Looking for more RD tips? Check out our previous posts!

Nutrition Month Eating Together contest

During Nutrition Month throughout March, we want to see how you eat together! Organize a date to eat together, show us, and be entered to win an Instant Pot! This could mean grabbing a coffee and scone with a colleague, organizing a lunch date with a friend, having a potluck with family – whatever this means to you! Set a date, eat together, and show us to win! See our Eating Together contest page for complete details.

Laurel Burton

About Laurel Burton

Laurel works with Northern Health as a population health dietitian, with a focus on food security. She is a big proponent of taking a multi-dimensional approach to health and she is interested in the social determinants of health and how they affect overall well-being, both at the individual and population level. Laurel is experienced in working with groups across the lifecycle, within BC and internationally, to support evidence-informed nutrition practice for the aim of optimizing health. When she is not working, Laurel enjoys cooking, hiking, and travelling. She loves exploring the North!

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In focus: Allie Stephen, CBORD Quality Improvement Dietitian, Prince George

Allie Stephen sitting at her desk with a mug that says "Dietitians (heart) food."

After interning with Northern Health in June 2018, Allie Stephen, originally from Ottawa, worked in many different areas of nutrition. I recently talked to her about why she loves being a dietitian and how food services and quality improvement projects can create positive change for staff and patients.

Tell me about your career as a dietitian, and what is CBORD? 

After my internship, I started working at UHNBC [the University Hospital of Northern BC in Prince George] as a casual clinical dietitian, and got to work in different areas of the hospital with inpatients and outpatients.

In September, I started at the Northern Health Regional Diet Office in my current role as the CBORD Quality Improvement Dietitian.

CBORD is a food and nutrition computer system used in healthcare – it’s used to facilitate food services in all our hospitals and long term care facilities. Using CBORD, the Regional Diet Office maintains menus, patient/resident diet and allergy information, and supports other CBORD users (including Food Services staff, dietitians, speech-language pathologists and occupational therapists) in managing patient/resident dietary needs.

I really enjoy the variety this position offers, from training CBORD users to enhancing dining experiences in long term care, to implementing international safety standards.

What’s your take on what dietitians do?

There are so many places you can find dietitians! They’re in food service, public health, on primary care teams and in hospitals, but also in grocery stores, private practice, education, and government.

In food services, a dietitian uses scientific evidence to build/manage menus and meet general nutrition needs, with the understanding that there will be (and should be!) adjustments made to further meet individual needs.

No matter where they are, dietitians help make nutrition information practical and meaningful. Being a dietitian comes down to being an advocate for wellness through food.

Could you describe a day in your life as a dietitian?

Every day is different. Usually my day-to-day involves some troubleshooting with CBORD users to make sure patients and residents are receiving meals that are appropriate and safe, while aligning with their preferences and recommendations made by their dietitian or health care team. Often I’m trying to think like the computer – it’s kind of like detective work!

Another big part of my day is regional food/nutrition project work. Right now, for example, my team is working to implement the International Dysphagia Diet Standardization Initiative (IDDSI).  Dysphagia means “difficulty swallowing,” and IDDSI is a global initiative to standardize how food and beverages used in dysphagia management are named and described. This will help make sure we’re classifying them consistently, which ultimately promotes mealtime safety and quality of care.

A constant in my role is working alongside the Regional Diet Office, food services, and dietitian teams to look at innovative ways of providing enjoyable meal service to residents and patients.

Food is, after all, a big part of our lives and being able to enjoy our favourite foods is important!  

What’s one thing someone might not know about your role?

I support a lot of the day-to-day use of CBORD, but I also support teams to take on food and nutrition related initiatives and projects. Most of these initiatives have to do with improving services and patient experiences. I love seeing all the initiatives that come to fruition.

What part of your role is the most rewarding?

At every Northern Health location there are people and team members who are so invested in the services they provide to patients and residents – they’re proud of the work they do. At the Regional Diet Office, we support them so they can take on projects that are important to their teams and communities.

For example, in Masset, they recently transitioned to a core menu where they’re doing more scratch cooking and home-made recipes. A lot of care was put into the transition – their dietitian, kitchen staff, recreation staff, and residents were all on board. The change was very well received and everyone involved was very excited to be a part of it.

It’s a great example of how our people are invested in providing the best care they can for patients and residents. I’m really happy to be able to support these kinds of projects and interact with different people across the North. The dietitian and food services teams in particular are great – I have a lot of respect for everyone I’ve been able to learn from and work with. I’m proud to be a Northern Health dietitian!

~

How to see a registered dietitian

Do you think you or your patients could benefit from talking to a dietitian?

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.

Nutrition Month Eating Together contest

During Nutrition Month throughout March, we want to see how you eat together! Organize a date to eat together, show us, and be entered to win an Instant Pot! This could mean grabbing a coffee and scone with a colleague, organizing a lunch date with a friend, having a potluck with family – whatever this means to you! Set a date, eat together, and show us to win! See our Eating Together contest page for complete details.

Haylee Seiter

About Haylee Seiter

Haylee is a communications advisor for Public and Population Health. She grew up in Prince George and is proud to call Northern BC home. During university she found her passion for health promotions by volunteering with the Canadian Cancer Society and became interested in marketing through the UNBC JDC West team. When she's not dreaming up communications strategies, she can be found cycling with the Wheelin Warriors or spending time with family and friends. (NH Blog Admin)

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Healthy eating: the pressure is on

Tagine in an Instant Pot.
Chickpea and chicken tagine in the Instant Pot.

You’ve likely heard the expression “knowing and doing are two different things.” I think this is especially true when it comes to healthy eating. Most people have a good sense of what healthy eating is – and it’s recently been simplified with the new Canada’s Food Guide. The challenge is how to actually practice healthy eating in your life.

While there may be a few potential barriers to healthy eating, the one I relate to the most is lack of time. Recently, I was sharing dinner with a group of work colleagues and the conversation turned to balancing work commitments with getting a meal on the table. A common strategy emerged – the trendy Instant Pot, which is an electric pressure cooker, slow cooker, rice cooker, yogurt maker, and so much more, in one appliance. As a relatively new and slightly reluctant owner of this kitchen tool, I appreciated hearing and sharing tips on how the Instant Pot can simplify mealtime.

Here are five benefits to using the Instant Pot, from a variety of Northern Health staff:

Eggs and an Instant Pot.
Pressure cook a dozen eggs in the shell for 3-4 minutes to get easy-to-peel, soft boiled eggs.

One pot cooking = less clean up

The Instant Pot allows you to do multiple types of cooking in the same pot. For example, you can brown beef, pork, or chicken before adding vegetables to make a stew. Just remember to deglaze the pot by adding a little liquid to remove any meat bits stuck on the pan. This helps avoid getting the dreaded “BURN” message! Depending on your timeline, you can choose to slow cook or pressure cook your stew.
-Adele Bachand, Regional Manager, Healthy Settings

Put all your ingredients in the pot and forget it = no watched pot

I like that I can put all the ingredients for Moroccan soup in the Instant Pot, set the timer, and leave it. While it’s cooking, I take my dog for a walk around the neighbourhood. By the time we get back, I have a tasty bowl of soup waiting for me.
-Sabrina Dosanjh-Gantner, Regional Manager, Healthy Living & Chronic Disease Prevention

Cook once and eat twice = time saved

Pressure cook a dozen eggs in the shell for 3- 4 minutes to get easy-to-peel, soft boiled eggs. These make a great addition to breakfast, as a portable snack or lunch, or deviled eggs for your next work potluck.
-Emilia Moulechkova, Population Health Dietitian / Regional Lead – School Age Nutrition

Soup in an Instant Pot.
Mexican chicken soup.

Pressure cooking = soup broth in a fraction of the time

Normally turning a chicken carcass into broth requires a few hours of simmering. In the Instant Pot, it takes about 30 minutes of pressure cooking to yield a tasty broth, which you can transform into soup or use in other recipes. Best of all, you don’t get the moist chicken smell throughout your house!
-Rhoda Viray, Regional Manager, Public Health Practice

No need to soak dried beans before cooking = time and money saved

Since it only takes 35 minutes on the pressure function to cook dried chickpeas to tender, it’s easier to include plant-based proteins in my menu planning. I often cook a big batch of chickpeas on the weekend – these become hummus, a chicken and chickpea tagine (also cooked in the Instant Pot), or a chickpea and sweet potato soup (also cooked in the Instant Pot). I also appreciate that I’m reducing the number of cans I add to the recycle bin.
-Flo Sheppard, Chief Population Health Dietitian

Looking for more ideas? Check out Facebook, Pinterest, and Instagram for online communities dedicated to Instant Pot support and tips! Do you have an Instant Pot? If so, what’s your favourite way to use it? If not, consider entering Northern Health’s Nutrition Month contest for a chance to win one!

Flo Sheppard

About Flo Sheppard

Flo has worked in northern BC for over 20 years in a variety of roles. Currently, she is the Chief Population Health Dietitian and Team Lead for the Population Health Nutrition Team. She takes a realistic, supportive, and non-judgemental approach to healthy eating in recognition that there are many things that influence how we care for ourselves. In her spare time, you are likely to find Flo cooking, reading, volunteering, or enjoying the outdoors.

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In focus: Amelia Gallant, Primary Care Dietitian, Fort St. John

Amelia Gallant sitting at a table with a balanced meal and Canada's Food Guide.

From Newfoundland to British Columbia – nutrition has literally brought Amelia Gallant far and wide in her work as a dietitian. Making what she calls a “risky move,” she left the East Coast to pursue nutrition work in B.C. a year and a half ago. She now works, lives, and plays in Fort St. John. Get a sneak peek of what it’s like to work as a primary care dietitian in a health care team setting and learn why she loves the nutrition work she does.

Tell me about your career as a dietitian

I’ve been a dietitian for about five years now. I started in Newfoundland working in food services in a hospital kitchen setting. Later, I moved to the Memorial University of Newfoundland in St. John’s to work for a for-profit food services company. It definitely had a different scope than my previous work. I ran a few different programs in the dining hall and across campus but my role was largely around food service management. I decided I wanted to move out of that role and into more of a health services role – that’s how I ended up in Fort St. John! Now I work as a primary care dietitian at Northern Health. I’m part of a health care team which means I work closely with nurses, social workers, occupational therapists, mental health and substance use professionals, as well as doctors and nurse practitioners, to support patients.

What dietitians do: Amelia’s take

I think a dietitian loves food and loves science, and uses both to help people create and achieve health goals. In primary care for example, a dietitian can help people to understand what to eat to manage their chronic disease. Dietitians understand that food is more than nutrients and that the how to eat part is just as important. Dietitians use strategies that can help a patient understand their food environment and how they react to it, or to understand their own attitudes towards food and eating.

A day in the life of a dietitian

No day is the same, really! Some days I work with patients in back-to-back appointments. Some days I’m out in the community visiting patients in their homes. I work with other health care professionals to help them understand what dietitians do and how we can help patients together. I also try and further my own knowledge on new nutrition topics – I may call my other dietitian colleagues at Northern Health with questions or to get their opinion on a topic. I’ve got a great network of support!

What’s one thing someone might not know about your role?

Sometimes people can have expectations about seeing a dietitian that aren’t necessarily true. When you come to see me I won’t ask you to step on a scale or give you a diet plan to follow. Dietitians are invested in the ways we can help a patient improve their health and we try to do that in the most sustainable way. What I will do, is help you identify small changes that you’re ready to make, and offer support along the way to help you meet your long-term nutrition goals. Dietitians ultimately want patients to succeed – whatever that might mean for them.

What part of your role do you find the most rewarding?

Working with people is very rewarding. When I work with someone and they feel supported in their health journey – that’s very rewarding. Sometimes patients feel shameful when it comes to their health or nutrition – I love when someone has a moment of “this isn’t what I expected” and realizes that I’m on their side. It makes them feel more confident in their ability to reach their goals – it’s great to be a part of that!

How to see a registered dietitian

Do you think you or your patients could benefit from talking to a dietitian?

  • There are dietitians in various communities across Northern Health. A referral may be required. Talk to your health care provider to learn more.
  • BC residents can also access Dietitian Services at HealthLink BC, by calling 8-1-1 (or 604-215-8110 in some areas) and asking to speak with a dietitian.

Nutrition Month Eating Together contest

During Nutrition Month throughout March, we want to see how you “eat together!” Organize a date to eat together, show us, and be entered to win an Instant Pot! This could mean grabbing a coffee and scone with a colleague, organizing a lunch date with a friend, having a potluck with family – whatever this means to you! Set a date, eat together, and show us to win! See our Eating Together contest page for complete details.

Haylee Seiter

About Haylee Seiter

Haylee is a communications advisor for Public and Population Health. She grew up in Prince George and is proud to call Northern BC home. During university she found her passion for health promotions by volunteering with the Canadian Cancer Society and became interested in marketing through the UNBC JDC West team. When she's not dreaming up communications strategies, she can be found cycling with the Wheelin Warriors or spending time with family and friends. (NH Blog Admin)

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