Healthy Living in the North

Mindfulness at work – a positive mental health strategy

I remember the day clearly. It was a snowy Monday morning, and I arrived at work only to learn that the company was being re-structured and the project I was working was cancelled due to budget constraints. Our team was given two weeks’ notice to leave.

As the words fell on my ears, my heart began pounding against my ribcage and my eyes glazed over. As a single immigrant mother of two young boys, things were, shall we say, a bit uncertain.

Fortunately, over the years I had learned some good mindfulness and breathing techniques which I continued to practice daily. I knew that now was a good time to use them to manage my mind and emotions. I went back to my desk, sat down, closed my eyes, and took several deep breaths in and out-my awareness on my breath only.

Those few simple minutes of awareness and slowing down my breath, saved me from a whole range of emotions. Later, it also helped me to see the situation from a more positive perspective.

Mindfulness is a mental state

So what is mindfulness? Very simply, it’s a mental state achieved by focusing one’s awareness on the present moment, often accepting and acknowledging one’s bodily sensations, thoughts, and feelings. Through mindfulness and breathing techniques, we can actually influence our emotions which often control us.

Breathing can help give an emotional lift.

Emotions and breathing are closely connected

Emma Seppala Ph.D., Science Director at Stanford University, and a workplace wellbeing researcher, explains:

 One of the reasons why breathing can change how we feel is that emotions and breathing are closely connected.”

In her article, Breathing: the little known secret to peace of mind, Seppala discusses a research study by Pierre Phillipot. The study showed, that different emotional states are associated with certain breathing patterns. During the study, when the participants felt anxious or afraid, they breathed more quickly and shallowly, and when they felt happy, they breathed slowly and fully.

Try this simple mindfulness technique

This technique is by far one of the simplest mindfulness practices I know. Try out it the next time you need to manage your mind and emotions.

  • At your desk, sit with your back straight, feet firmly on the ground and your hands on your knees.
  • Close your eyes and bring awareness to your breath. That’s all, just your breath.
  • Notice the pace of your breath.
  • Take a deep breath in through your nose, noticing how it fills your lungs and the temperature and texture as it passes through your nostrils.
  • Hold the breath for a second, before slowly breathing out through your nostrils. Again notice the sensations of the out-breath.
  • Continue to repeat this sequence, for 5 minutes initially.
  • When you feel comfortable, you can increase the length of time to 10, 15 or 20 minutes.

More on mindfulness

Jennifer Koh

About Jennifer Koh

Jennifer, an Organizational Development Consultant with Northern Health, is a Certified Professional Coach, yoga and meditation Instructor and an Equine Facilitated Learning & Wellness Coach. For the past 20 years she has been assisting organizations with change management, organizational culture, executive and team coaching, employee engagement, wellness and leadership development in South Africa, Asia and Canada. She has taught yoga, mindfulness, breathing techniques and meditation with the non-profit Art of Living Foundation since 2010. Jennifer immigrated to Canada in 2006 and lived in Calgary for 10 years before moving to Prince George in 2016. She was born in Swaziland and spent most of her childhood and adult life in South Africa.

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Mental wellness inside and outside of mental illness

During Mental Illness Awareness Week, we want to explore the message of hope, resiliency, and understanding that there is wellness inside and outside of illness. Whether you live with a physical illness, a developmental illness, an injury, a mental illness or no labelled illness or disorder at all, your mental health can be appreciated and supported to flourish by recognizing the pieces that you can influence.

Living with a diagnosed mental illness or not, the reality is that every person on the planet will have moments, periods, or situations in which their mental health is or was, less than they would like it to be. Here are some examples of things to look out for – and things you can build skills to make changes to:

  • Trouble focusing attention.
  • Finding your thoughts stuck on one track – that just won’t stop running.
  • Struggling to tell what is real or not.
  • Feeling sad or vacant when good things are happening in your life.
  • Finding yourself isolating from friends or avoiding activities that usually bring you joy.
  • Sleep trouble – too much energy to get to sleep, or sleeping all night and not feeling rested.
  • Impulsively making decisions about money or activities that put you at risk.
  • Change in appetite or exercise patterns.
  • Feeling like you can’t make decisions when you usually make them with ease.

All of these things contribute to the overall experience of mental health, as do many other factors (jobs, finances, social networks, family breakdowns, life events, spirituality, etc.). The great thing about this list is that we can all learn to interrupt thinking patterns, practice better sleep hygiene, or adjust our schedules to promote balance in our days. We can invite new activities and people into our lives, we can change our environments and engage in our community, and we can seek help if we are struggling to make changes that can support growth. In doing these things, we can all see improvements to our mental wellness and in turn, satisfaction with our lives – dealing with challenges productively as they arise.

Have you checked up on your mental health?

Pieces of the puzzle, things to try:

  1. Have a look at your thinking patterns.
  2. Practice sleep hygiene.
  3. Recognize your strengths – try starting your day with writing out 3 things you are good at.
  4. Spend time with loved ones – build a social network.
  5. Volunteer.
  6. Exercise 30 minutes most days.
  7. Learn to manage and reduce stress.

Fast Facts:

  • Mental health, like physical health, has a range whether we live with a diagnosis or not.
  • We all have mental health and have days/periods where our thinking patterns, emotions, and behaviours are not at their best. We can learn skills to enhance our mental and emotional health.
  • Recovery is a journey, and there are many paths to get you there. Choose a route that makes sense for you.
  • Similar to physical health, mental health has elements we can influence to reach our wellness goals.

There is hope! Here are stories of recovery from around the world:

Looking to find some help? Head to your primary care home, local physician, walk in clinic, or check out:

Stacie Weich

About Stacie Weich

Stacie Weich is the Regional Mental Wellness and Prevention of Substance Harms Lead for Northern Health’s Population Health team. A passion for people and wellness has driven her to pursue a career in mental health and substance use. The first 10 years of her career were spent at a non-profit in Quesnel. Shen then moved to Prince George to join Northern Health in 2008. Stacie has fulfilled many roles under the mental health and substance use umbrella since then (EPI, ED, NYTC, COAST, AADP, YCOS). In her off time Stacie enjoys spending time with her husband, two daughters, and two dogs, and other family and friends in beautiful northern BC!

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Foodie Friday: fish preservation is good for the soul

woman cutting fish

Sabrina cuts and prepares halibut

Salmon and halibut are important staples in the diet of many people in BC and continues to be a food of significance to coastal First Nations peoples. Sabrina Clifton, the Programs Manager at the Gitmaxmak’ay Prince Rupert and Port Edward Nisga’a Society is actively involved in programming that supports local Nisga’a members in preserving salmon. Sabrina has been smoking salmon and making k’ayukws (smoked & dried salmon strips) for about 25+ years.

“There are different ways that Indigenous people prepare foods for preserving. The best teachers are our Elders. For 3 years classes have been held where our Elders mentor our youth and members. We have two smoke houses at the ‘Rupert Lawn & Garden’ available to our Gitmaxmak’ay Members. I think it is very important to continue to teach how to preserve traditional foods as the seafood is ‘our back yard’. Our Elders have so much to offer us; the knowledge they have is amazing. There are always tricks and different ways of preparing. We always learn something new. There is always a lot of laughter and when preparation is all finished you get a sense of accomplishment which is good for the soul.” -Sabrina Clifton

In addition to providing opportunities for Elders to share their knowledge and skills with youth and community members, Sabrina also works with Elders to organize traditional feasts twice a year for residents of Acropolis Manor-the local long term care facility. The feasts include locally prepared, seasonal foods such as fish chowder, moose soup, and roe on kelp. Local First Nations cultural entertainment is a highlight of the feasts.

salted salmon filets

Salmon is an excellent source of vitamin D, which is important in keeping bones strong and protecting from arthritis and cancer.

Salmon and halibut are important sources of nutrition. They are high in protein and B vitamins. They are high in omega-3 fatty acids that help protect against strokes and heart disease. Salmon is an excellent source of vitamin D, which is important in keeping our bones strong as well as protecting us from arthritis and cancer. Fish heads have been an important source of calcium for keeping one’s bones and teeth strong. Fish head soup is one way of getting these nutrients. Canned salmon is another but be sure to mash up the bones and not take them out, as they are high in calcium!

In addition to nutritional benefits, fishing and processing fish is good for the mind, body, and spirit. These activities have been and continue to be an important part of culture, connecting families, physical activity and mental wellness!

Here’s a recipe submitted by Sabrina for Fish Hash, a traditional way of preserving salmon:

Fish Hash

  1. Layer fresh or thawed frozen salmon with coarse salt in tightly covered air tight container and store for one month in a cool (below 20 degrees) dry place to cure. Both sides of the fish should be salted. Remove skin or place skin face down.
  2. To use it, soak salmon in water over night to remove most of the salt & salty taste; by this time it is firm in texture.
  3. Crumble and mix with mashed potatoes, diced onions and oolichan grease (optional)
  4. Bake in the oven until the top is toasted.
  5. Serve fish hash with toasted seaweed (hlak’askw) on top

Note: you can also use jarred salmon, smoked black cod, or jarred smoked salmon. Salt in appropriate concentrations inhibits the growth of bacteria. Use about a quarter the weight of seafood by weight.

Resources:

First Nations Traditional Food Fact Sheets

How to preserve seafood by dry and wet salting

Victoria Carter

About Victoria Carter

Victoria works in Northern Health's Aboriginal health program as the lead for engagement and integration. She is an adopted member of the Nisga’a nation and was given the name “Nox Aama Goot” which means “mother of good heart.” In her work she sees herself as an ally working together with Aboriginal people across the north to improve access to quality health care. She keeps herself well by honouring the mental, emotional, physical and spiritual aspects of her life through spending time with her friends and family, being in nature and working on her own personal growth.

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Foodie Friday: flexible recipes make cooking easier

If I asked you the following questions, what would your answers be?

  • Do you value being able to cook meals for you and your family?
  • Do you try to buy and cook the best possible food for your family?
  • Do you struggle sometimes to match your expectations of a family meal with what ends up getting served at your table?
trifle ingredients on the table

One way I make cooking easier is that I use “ish” recipes. “Ish” recipes are basic recipes that can handle a lot of playing around with ingredients and still turn out tasty!

There’s a pretty good chance you replied “yes” to all. As a dietitian I have chatted with many families over the years and consistently through their stories and questions, I have heard them express both their enthusiasm for and challenges with getting food on the table. As the main cook in my family, I too would answer “yes”.

Many things can get in the way of getting home-cooked food on the table. One way I make cooking easier is that I use “ish” recipes. What do I mean by this? “Ish” recipes are basic recipes that can handle a lot of playing around with ingredients and still turn out tasty! These recipes let me use what I have on hand, substitute foods that my family likes, and simplify the process of following a recipe. Some of my favourite “ish” recipes include:

In this blog post, I’d like to share a recipe I’ve made so many times and in so many ways that I know it by heart: trifle! What is trifle? Trifle is a dessert I grew up with and has its roots in England. My family’s trifle was served at all holidays and special events, and consisted of a glass bowl lined with slices of jelly roll cake and filled with layers of Jell-O, Bird’s Custard, and canned fruit cocktail. I’ve made a few adaptations to the recipe but trifle is still my go-to dessert. I love that it is so easy to make, flexible in terms of what and how much of the various ingredients you use, and can be made ahead. My trifle typically changes throughout the year:

  • Summer: angel food or lemon pound cake, custard and berries and/or peaches
  • Fall: gingerbread or carrot cake, custard and pears
  • Winter: chocolate cake, chocolate custard and home canned cherries
  • Spring: white cake, custard or lemon curd, canned mandarin oranges and frozen berries

I hope you enjoy this recipe as much as I do!

trifle on a table with spoon

I hope you enjoy this Trifle recipe as much as I do!

Flo’s Flexible Trifle

Ingredients:

  • 3-4 cups cubed cake
  • 3-4 cups fruit (cut in small pieces if large berries, peaches, bananas, etc. and you can used canned fruit like mandarin oranges, peaches, pears, plums, cherries, etc.)
  • 1 can evaporated milk (original recipe used 1 ¼ cups of cream)
  • 3 egg yolks
  • 3 Tbsp sugar
  • 1 ¼ cup vanilla Greek yogurt (I use full-fat yogurt >5% as the original recipe called for whipped cream)
  • ¼ cup sliced almonds

Instructions:

  1. Cube cake and set aside.
  2. Heat, but do not boil, the evaporated milk in a medium saucepan over medium heat. While the milk is heating, beat the egg yolks with the sugar until pale yellow and smooth. Pour the hot milk into the egg yolks and beat vigorously. Return the mixture to the saucepan and cook, over low heat, stirring until thick enough to coat the back of a metal spoon. Remove from heat and allow to cool.
  3. Prepare fruit so that it is in bite-sized pieces.
  4. Placed almonds on a baking sheet and toast in a 400 F oven for about 10 minutes until golden.
  5. Assemble ingredients: layer cake cubes, fruit, custard in a glass bowl, ending with a custard layer. Smooth the vanilla yogurt over the entire top. Add toasted almonds. Chill for 2 hours before serving. Makes 8 generous servings.
Flo Sheppard

About Flo Sheppard

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

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Feeding our babies: at what age can we start offering solid foods?

The question

As a mom, I know it can be hard to get straight answers to parenting questions. Websites and discussion boards offer so many conflicting opinions (right?). Even professional recommendations sometime vary. This can be confusing… and frustrating!

baby eating solid foods in high chair

At six months, my daughter let us know she was ready for solids. Here she is eating little bits of soft stew meat as her first food!

As a dietitian, I also know people have a LOT of questions about feeding their babies. Here’s an important one: “When is the ‘right’ time to start offering solid food?”

The recommendation

Northern Health supports the following recommendations from World Health Organization, Health Canada, Canadian Pediatric Society, Dietitians of Canada, Breastfeeding Committee for Canada, and Perinatal Services BC:

  • Infants are exclusively breastfed for the first six months of life
  • With continued breastfeeding, complementary solid foods and other fluids are introduced around the age of six months of life
  • Continued breastfeeding is recommended for up to two years and beyond

Well, now that’s a mouthful! Let’s simplify that:

“Breastmilk is the only food a baby needs for the first six months. After that, keep breastfeeding and offer nutritious foods, too.”

The details

Since there are some variations in when babies are ready to eat food, we see the language of starting foods at about six months of age. Some babies will be ready for food a few weeks earlier than six months, some a few weeks later. Your baby will give you signs, not just that they are interested in food, but also that they are developmentally ready. Your baby may be ready for solids if they can:

  • Sit up, unsupported
  • Open their mouth for food
  • Turn their head when they are full

Our daughter let us know when she was ready, which, for her, was just before six months (I have proud mama pictures of her eating little bits of soft stew meat as her first food. So cute!).

More questions

“Don’t some people say, ‘Food before one is just for fun’?”

Red flag! This phrase is concerning because we know how important food is for babies, starting at about six months. One big reason is the increased need for iron at this age. Other reasons include involving babies in family meals and supporting the development of their eating and food acceptance skills.

“What about children at risk for food allergies?”

You may have seen some media stories about the prevention of peanut allergy, where “four-to-six months” is sometimes mentioned. To clarify, the majority of families (98-99%) can introduce peanuts, at home, when baby is about six months old (for more information about safely introducing peanuts and other common food allergens, see Reducing Risk of Food Allergy in your Baby). For a baby with egg allergy or severe eczema (this is not common), their doctor can help make an individualized plan that may involve testing for peanut allergy before introducing peanut-containing foods.

Want up-to-date information on first foods for babies? Check out the following resources:

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: garden harvest time

We’re a week into September which means fall is around the corner! I love the changing of one season to another, but I enjoy fall the most of all the four seasons. I love the fresh, crisp air that comes with the cooler temperatures, and watching the foliage change from green to yellow to orange. I love browsing the craft/artisan fairs on weekends while sipping on hot lattes or apple cider. I look forward to pulling out all my scarves and getting to wear cozy layers once again. I’m excited already… can you tell??

Another perk to fall is getting to harvest (and eat!) the produce from the garden. I don’t have a greenhouse, so I only plant after the last frost each year and often can’t enjoy a lot of my vegetables until late August/early September. And despite having a degree in agriculture, I’m actually kind of terrible at growing plants. This year, I was more diligent with watering, fertilizing, and weeding and it’s paid off. We’ve ended up with some beautiful vegetables like rainbow carrots, zucchini, cabbage, beans, tomatoes, and beets (that are nearly half the size of my 3-year old’s head!).

Garden harvest time this year meant lots of cabbage thanks to this early varietal!

This year, I planted an early variety of cabbage that I bought at my local greenhouse, Hunniford Gardens, and we had huge heads of cabbage ready in July. Needless to say, we’ve been eating a lot of cabbage around here for the past six weeks, making my Ukrainian ancestors very happy. I’ve also found myself coming back to the recipe I’m sharing today: refrigerator coleslaw- my go-to recipe for cabbage. I don’t know the original source, as it’s a hand written recipe from my Great Aunt, but I think many versions exist out there. It’s great for feeding a crowd and keeps for at least a week in the fridge. Whether you’ve grown your own cabbage or not this year, I encourage you to give it a try!

Refrigerator coleslaw (Source: My Great Aunt via my Mother)

Ingredients:

  • 1 kg shredded cabbage (about 1 small head)
  • 5-6 large carrots, shredded
  • 1 ½ cups of celery, chopped
  • 1 large onion, chopped
  • ½ cup white sugar

Dressing:

  • 2/3 cup vegetable oil
  • 1/3 cup white sugar
  • 2/3 cup white vinegar
  • 2 teaspoons salt
  • ½ teaspoon celery seeds

Instructions:

  1. Mix together in bowl and sprinkle with sugar. Let stand while making the dressing.
  2. Bring dressing ingredients to a boil. Pour over vegetable mixture. Mix well. Store in refrigerator.
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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Healthy School Fundraisers: A win-win for schools and families!

This summer, we want to know what wellness means to you! Share a  photo, story, drawing, or video explaining what wellness means to you for a chance to win a grand prize! To inspire you, we’ve featured regular wellness content on the Northern Health Matters blog all summer long!


With the new school year fast approaching, back-to-school fundraising season will soon be underway. Whether it’s to purchase new equipment or pay for a trip, fundraisers are a reality of school life.

How do you feel about school fundraisers? Based on my conversations with parents and teachers, responses run the gamut from enthusiasm and pride to disapproval and dread. While fundraisers can be a great way to enrich students’ learning experiences, there are also some concerns. Many fundraisers rely on the sales of highly processed, less nutritious foods such as chocolate bars and cookies. This sends confusing messages to kids and is at odds with many individuals’ and schools’ goals around healthy eating.

So how do we fundraise for our schools while honouring our commitment to creating healthy school environments? Fundraisers can be a great opportunity to promote healthy eating while raising money at the same time! Many BC schools have found that healthy food and non-food fundraisers can be just as (if not more) profitable.

students sorting produce

The Fresh to You Fundraiser is offered by the BC School Fruit and Vegetable Program. Students sell bundles of seasonal local produce and make a guaranteed 40% profit. Win-win!

Here are a few creative fundraising ideas that have worked well in other schools:

  • Healthier bake sales
  • School-made cookbooks or calendars
  • Art walks featuring student or other local artwork
  • Healthy community dinners
  • Seedling sales – try growing them in your own classroom!
  • Christmas family portraits

Here’s another great idea: students selling bundles of seasonal and local fruits and vegetables to friends and family, while making a guaranteed 40% profit. I’m talking about the Fresh to You Fundraiser offered by the BC School Fruit and Vegetable Program! Last year I bought a bundle from a friend’s daughter who was doing the fundraiser in Terrace. I got a variety of local produce, all while supporting students and BC farmers. It’s a win-win!

Does this sound like something your school might be interested in trying? For more information, as well as recipes featuring products from the bundles, visit the Fresh to You Fundraiser website. Online applications for this year’s Fresh to You Fundraiser will be accepted until September 22, 2017.

Show your commitment to creating healthy school spaces by being the next school fundraiser champion! For healthier fundraiser ideas, tips and recipes, consider checking out the following resources:

Has your school planned a healthy school fundraiser? How did it go? Get others inspired and share your success stories in the comments below.

 

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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Foodie Friday: It’s Time to Celebrate!

This Foodie Friday, I want to take the time to celebrate. August is always a time of celebration in my life, since my birthday happens this month – tomorrow in fact!

August is a time of celebration for me-including my birthday!

We won’t talk about how many of those birthdays I’ve had to date – let’s just say there have been more than a few. August is also a great time to celebrate all of the local food in season here in BC. From cherries to Saskatoon berries, corn to zucchini, there is a huge variety of vegetables and fruits to suit everyone’s tastes. But this August, I also want to celebrate something a little different. Today is my  15th Foodie Friday post on the Northern Health blog, and it is also my final post as I move on to a new chapter in my life.

Foodie Friday has been an amazing series to contribute to on the Northern Health Blog. I love sharing my passion for food and cooking, and this has been a great way to reach out and share those recipes and stories. Taking a look back at my previous posts, I’ve definitely shared some of my favourite go-to recipes, including:

Just looking back on all of those makes me a little hungry. Hopefully I’ve been able to inspire you to get creating in your own kitchen, by either making one of the recipes I’ve shared, or recreating a family favourite you had forgotten about.

I did realize one thing looking back on my Foodie Friday posts – I’ve never shared a dessert recipe! Which seems crazy, because my love of cooking all started with baking and making desserts for family holiday meals. So I think it’s only fitting that this celebration post be a dessert recipe – that just so happens to use some seasonal produce that you might not expect. Happy cooking everyone!

brownies on counter

This chocolaty brownie recipe uses some seasonal produce you might not expect!

Fudgy Double Chocolate Zucchini Brownies

Makes one 8” by 12” baking pan (24 brownies)

Ingredients:

  • 2 eggs
  • 1/2 cup brown sugar
  • 1/2 cup unsweetened applesauce
  • 1 Tbsp vanilla
  • 1 cup all-purpose flour
  • 1/2 cup cocoa powder
  • 1 1/2 tsp baking soda
  • 1/4 tsp salt
  • 2 cups shredded zucchini (no need to peel)
  • 1 1/2 cup chocolate chips, divided
  • 1 cup chopped walnuts (optional)
brownies and knife on counter

Cool. Cut. Enjoy!

 

 

 

 

 

Instructions:

  1. Preheat oven to 350 degrees F. Line an 8” by 12” baking pan with parchment paper. Set aside.
  2. In a stand mixer, beat the eggs until fluffy and pale yellow.
  3. Add in the sugar, applesauce, and vanilla. Mix on low speed until combined.
  4. In a medium bowl, combine the flour, cocoa powder, baking soda, and salt. Add gradually to the wet mixture, using low speed, so you don’t have flour flying everywhere. Once combined, remove from stand mixer.
  5. Stir in zucchini, 1 cup chocolate chips, and walnuts (if using) into the batter until combined. Spread into prepared baking dish, making sure to get the batter into the corners. Sprinkle with remaining ½ cup chocolate chips.
  6. Bake for 25 – 30 minutes. The shorter time will give you a more fudgy consistency. Cool on a wire rack. Cut into squares and enjoy!

Note: If you don’t have a stand mixer, you could also using a hand mixer or just a good ol’ wooden spoon and elbow grease!

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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Growing breastfeeding-friendly communities: you can help!

breastfeeding mom on picnic bench

Nursing mothers have the right to breastfeed their children in a public area.

As a breastfeeding mother, I have received support from friends, family, health professionals, and community members. This was true in the early days, as my baby and I were getting the hang of breastfeeding, and it is still true today as I continue to nurse my toddler. While I have generally felt supported, I also know that mothers can face challenges when breastfeeding.

Promoting, protecting, and supporting breastfeeding is a responsibility shared by families, communities, health regions and policy makers. This means supporting individual mothers, as well as growing breastfeeding-friendly communities.

breastfeeding mom in barber shop

Is your business breastfeeding friendly?

A challenge a woman should not have to face is a lack of knowledge about her right to breastfeed. Did you know that women’s right to breastfeed is protected by law in British Columbia? As per B.C.’s Ministry of Justice:

  • Nursing mothers have the right to breastfeed their children in a public area
  • It is discriminatory to ask a mother to cover up or breastfeed somewhere else

Women’s right to breastfeed is not new, but it may not be common knowledge. A little education and respectful conversation can go a long way.

Are you wondering what you or your business can do to make northern communities breastfeeding friendly and safe?

Consider ordering a free breastfeeding decal from Northern Health! The “Growing for Gold” decal can be placed on a glass door or window to show a welcoming attitude and support for breastfeeding moms and babies. The decal also comes with helpful information that you can share with staff or clients/customers, including:

  • “All women have a right to breastfeed. Anytime. Anywhere.”
  • Tips for creating breastfeeding-friendly spaces
  • Responding to a family’s request for a more comfortable or private location
  • Managing customers who may express negative feelings towards public breastfeeding

    Growing for Gold Breastfeeding Friendly decal

    The Growing for Gold decal on your business window shares your support and welcome to breastfeeding moms and babies.

When you order a decal, your business/facility will be added to the list of Breastfeeding Friendly Places on the Growing for Gold website (join the recently signed up Telkwa General Store & Café and other northern B.C. businesses who have shown their support by requesting a decal!).

A decal is a small thing, but it sends an important message and supports a valuable conversation. Help us to grow breastfeeding-friendly communities across the north!

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: Brighten up your plate with local fruits and veggies!

I’m always amazed at the selection of local fruits and vegetables in our grocery stores, farmers’ markets, and gardens throughout the summer months!

Enjoying BC-grown produce is a great way to add variety and brighten up your plate with vibrant colours and fresh flavours. It can also be fun to explore some not-so-familiar (yet equally delicious) local produce. To learn more about the benefits of eating local, check out Marianne’s fantastic post: Enjoy BC’s bounty this summer.

lambs quarter wild spinach

Have you tried lamb’s quarters or wild spinach before?

One way that I’ve been able to put more local foods on my plate is by joining a Community Supported Agriculture (CSA)  program in Terrace. This program allows community members to purchase a “share” of local produce from farmers before they plant their crops. Despite having a shorter growing season in northern BC, last week’s share included potatoes, strawberries, lettuce, mint tea, homemade pear jam, and a bag of lamb’s quarters* (*keep reading!).

I had quite the chuckle when I discovered that “lamb’s quarters” was in fact a vegetable – it’s a bag of mysterious dark leafy greens! According to my online search, lamb’s quarters is also known as goosefoot or wild spinach. It tastes similar to spinach, and can be enjoyed raw, steamed, or sautéed.

One of my favourite ways to eat spinach is as a creamy dip, so I decided to substitute lamb’s quarters in my signature spinach dip recipe. If you don’t have lamb’s quarters, no worries!  You can simply use fresh, frozen, or canned spinach.

spinach dip

Wild spinach puts the wild in this classic dip!

 (Wild) Spinach Dip

Ingredients:

  • 4 cups of spinach or lamb’s quarters, washed
  • 1/3 cup mayonnaise
  • 1/3 cup of yogurt, plain
  • 1 tsp of garlic powder or 1 clove crushed garlic
  • 1 tsp Worchestershire sauce
  • Salt and pepper to taste
  • ¼ cup parmesan or mozzarella cheese, grated (optional)

Instructions:

  1. Heat a large skillet over medium heat. Add the washed lamb’s quarters or spinach and cook until completely wilted.
  2. Let cool slightly and squeeze out as much liquid as possible.
  3. Finely chop the lamb’s quarters or spinach.
  4. In a small bowl, combine the lamb’s quarters or spinach with the rest of the ingredients.

Serving suggestions:

  • Enjoy right away, or chill for 1 hour before serving to let the flavours combine.
  • I like to serve this dip with crackers, corn chips or bread, and veggies of my choice.

If you are looking to take advantage of more local produce this summer, here are a few of my favourite Foodie Friday recipes featuring local ingredients:

Do you have a favourite locally inspired recipe? Share in the comments below!

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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