Healthy Living in the North

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)

Share

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.

Share

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)

Share

March is Nutrition Month: Eat together to win an Instant Pot or join us for a live Facebook chat with NH Dietitians!

Two people at a table excited to eat pizza and salad.

This March’s Nutrition Month theme is “Unlock the Potential of Food.” Food is so much more than nutrients: it brings us together, fuels us for activity, and is a world of discovery – for children and adults alike. This month we have two exciting features:

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!

Eating together has so many benefits. It brings us together and allows us to celebrate each other, our relationships, and the food we’re sharing. It also helps create social connectedness which is good for our overall health!

To enter:

See official rules at http://bit.ly/EatTogether2019 for complete details!

Ask an NH Dietitian! Facebook Live Chat March 14

Save the date! On March 14 we’ll be hosting a Facebook live chat during the lunch hour with a panel of two NH dietitians. This is an opportunity to ask questions and learn more about important nutrition topics. Thanks to feedback from our social media followers, topics covered could include:

  • Tips for meal planning
  • Planning around dietary restrictions
  • Feeding infants and children
  • Exploring the new 2019 Canada’s Food Guide
  • Other

Check the NH Facebook page for more information. We hope you’ll join us!

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)

Share

Adulting 101: How to eat properly

A selection of snacks and handouts from the dietitian.
Speaking to a dietitian made me re-think the way I snack. Combinations of protein and carbohydrates help me stay full and focused between meals. These are some of my favorite snacks for at work or on the go.

Most adults will agree: sometimes “adulting” is hard. Day-to-day tasks like walking, running, and eating can be hard to do! During the summer, I was feeling tired all the time which wasn’t the norm for me. Worried something was going on, I went to see my doctor. She recommended I see a registered dietitian (RD). Surprised and a little bit embarrassed, I wondered, was it that simple? Had I failed the most basic of tasks — feeding myself properly?

Learning how to eat — again

So off I went to see a dietitian for the first time. I had no idea what to expect but I figured that it couldn’t hurt. I knew that speaking to a dietitian is free (thanks Canadian health care!) and that they are highly educated on all things nutrition.

My appointment day arrived and I found myself fidgeting in the waiting room. My dietitian came out to greet me and as soon as I walked into her office, all my nerves disappeared. She was warm and non-judgmental and made me feel like she was really listening to my concerns. This helped ease my discomfort. It felt strange to discuss my eating habits and patterns to a total stranger. I’d never realized how personal my eating choices felt.

My experience seeing a registered dietitian

To start, we went through an extensive list of questions, some slightly mortifying. She asked about bodily functions, including the process of food exiting one’s body. I cringed but answered as best I could. She made talking about poop seem like the most normal thing in the world. I laughed later just thinking about it.  

She took a moment to analyze my answers jotting down a few notes here and there. Next she asked what a typical day of eating looked like for me. For the rest of my visit, we discussed some of my eating challenges and some ways to overcome them.

Haylee holding her bike above her head.
Thanks to my dietitian’s advice, I’ve learned that fueling my body properly helps me perform my best – both at work and during activities I love – like cycling!

What I learned

The biggest take away for me was that I wasn’t eating frequently enough. I was letting my body go into starvation mode between meals. I also learned I wasn’t eating the right things to feel full. We talked about protein and carbohydrate balanced snacks and meals. These suggestions seemed obvious but clearly I wasn’t identifying them myself. Having an outsider’s perspective helped me understand my eating patterns better. Plus, my dietitian gave me advice that was tailored to my needs. For these reasons, I found the visit very helpful!

Here are my five reasons why you should consider seeing a registered dietitian:

  1. Seeing a registered dietitian gives you free, evidenced-based advice on nutrition. In the era of information overload, I feel like I’m constantly bombarded on social media with harmful diet culture messages. It’s hard to know who to trust! A dietitian can help set the record straight with evidence-based nutrition advice.
  2. Registered dietitians are highly educated and regulated. The RD designation is protected and regulated in Canada. In BC, they’re regulated under the BC College of Dietitians. For this reason, you shouldn’t trust just anybody on nutrition advice. RD requirements include the following: completing a four year undergraduate degree, doing an approved internship, and successfully writing a registration exam. Plus each year, RDs must complete continuing education that is recorded and submitted to the College of dietitians. Talk about thorough!
  3. Registered dietitians personalize solutions for you. Doctors are amazing champions when it comes to your health but the reality is they’re limited in how much time they can spend with you one-on-one. An RD can spend much more time with you than your family doctor can in a ten minute visit. This means they can look into your case more thoroughly and offer solutions that are personalized to you and your health needs. I’m thankful my doctor recognized this and referred me.
  4. Registered dietitians look at nutrition holistically. One thing that surprised me during my RD visit was the scope of questions. We talked about things I didn’t expect to talk about ­– like my physical activity and bodily functions. I didn’t realize it, but all these things are connected. She never said “thou shall eat this and not eat that,” but instead helped me identify foods I enjoyed and how to enjoy more of them in a way that meets my needs.
  5. Registered dietitians can give you great resources. Another helpful thing I took away from my visit was some great handouts on snacking and fueling before and after exercise. RDs are trained to look at the latest research with a critical eye. In other words, they can help you find good sources of information for your nutrition needs.

How to see a registered dietitian

Do you think you or your patients could benefit from talking to an RD?

  • 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.
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)

Share

Canada’s new food guide: What Northern Health dietitians have to say

Lise Luppens holding a copy of Canada's new food guide.
Lise Luppens, Population Health Dietitian, with Canada’s new food guide.

No doubt you’ve heard: Canada’s new food guide has finally been released. With a brand new look (bye-bye rainbow!) and recommendations going beyond food choices, it has already caused quite a bit of conversation!

Wondering about Northern Health’s (NH) take on all the excitement? We polled NH dietitians to hear what they like about the new resource. Read on for what they had to say:

“I like that the new food guide emphasizes the importance of how we eat. Our relationship with food and how we enjoy our meals is as important as the nutritional quality of the foods we’re eating.” -Courtenay Hopson, Prince George

“I appreciate the clear picture on the guide. The fruits and vegetables are easily recognizable and are available in Canada. It features canned and frozen options, in addition to fresh, as at certain times of the year these can be cheaper and easier to find.” -Rebecca Fraser, Vanderhoof

“Canada’s new food guide is simple, to the point, and leaves room for each of our own unique diets – how fresh! It promotes a more normalized way of thinking about food and nutrition, and helps reassure Canadians that if they’re cooking at home and enjoying food, then they are likely eating fairly well. My takeaway? Let’s make meal times important again!” -Olivia Newton, Quesnel

“I love that the new food guide emphasizes plant-based proteins. This will have positive results for personal health, but also supports eating patterns that are more environmentally sustainable.” -Danielle Billey, Terrace

“The new food guide is practical and focuses on HOW to eat by supporting a positive eating environment. It’s important to cook and eat with others, be mindful around your eating habits, and truly enjoy your food.” -Erin Branco, Prince George

Olivia Newton holding Canada's new food guide.
Olivia Newton, NH Dietitian, with Canada’s new food guide.

“I like that industry-funded research did not inform the development of the guide. This goes a long way to increase the trust the public has in the recommendations.” -Judy April, Dawson Creek

“The new food guide focuses on how we eat, more than how much we eat, supporting clients to tailor actions based on their preferences and lifestyle. It’s about implementing small changes to enjoy a variety of healthy foods in meaningful ways.” -Amelia Gallant, Fort St. John

“I like that the new food guide emphasizes food skills and ways to minimize food waste. It also considers other environmental impacts of the foods we choose and encourages more plant-based proteins, such as pulses [the family of plants that include dried peas, dry beans, lentils, and chickpeas].” -Hannah Orfald-Clarke, Fort St. John

“The new food guide supports people to start where they are at and to make small sustainable changes. For example, ‘cook more often’ will mean different things to different people – it might mean starting to cook, cooking on the weekend, cooking every day, or cooking with your kids or grandkids more often, depending on your current practices and available resources and opportunities.” -Flo Sheppard, Terrace

“The new food guide reflects that there is no one way to eat. Enjoying food with others is important, and a wide variety of foods fit within a healthy eating pattern.” -Laurel Burton, Prince George

Well, there you have it – Northern Health dietitians think there’s quite a bit to like about the new food guide! We might also take this opportunity to remind folks that it’s a guide, and that dietitians can be great support for individuals with unique nutritional needs who would benefit from tailored recommendations.

Are you looking for support from a dietitian?

  • There are dietitians in various communities across Northern Health. A referral may be required.
  • 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.

Share

Curried Cauliflower-Kale Soup

The final product: Curried Cauliflower Kale Soup.

My husband and I recently enjoyed this savoury soup after a chilly day of outdoor activities. I love it because it’s a great way for us to get a healthy serving of veggies – plus, there’s just something so comforting about a hot bowl of soup!

It’s also dairy-free, and if you use vegetable broth, the soup can be vegan. For meat-eaters, adding shrimp, fish, or chicken is an option. And because you can make it in advance, I’ve found it also works well for potlucks.

If you use the curry powder recommended below, the flavour will be relatively gentle. I prefer offering a milder curry unless I’m 100% sure that everyone likes it hot. Those who want to spice things up can always add a dollop of hot sauce.

Modified from a recipe at Savory Lotus
Makes 4-5 large servings, 6-8 small ones

The ingredients for Curried Cauliflower Kale Soup.

Ingredients

For the soup:

  • 3 Tbsp Madras curry powder (I like Sun Brand)
  • 1 tsp ground cumin seeds
  • ¼ tsp black pepper
  • 2 Tbsp coconut oil
  • 1 small onion, finely chopped
  • 2-3 cloves of garlic, minced
  • 1 small head cauliflower, blended or processed into a rice-like texture (detailed instructions below) – a total of 3-4 cups “riced”
  • 3 medium carrots, peeled and diced
  • A 2-inch piece of fresh ginger, peeled and grated
  • 4-5 cups broth (bone broth or vegetable broth). If using bone broth, I recommend chicken or turkey – beef would overpower the flavours in this dish
  • 2 or 3 large leaves of kale, ribs removed, leaves torn into 2 or 3 large pieces each
  • 1 cup full fat coconut milk. I prefer brands made of only coconut extract and water – no guar gum or carrageenan — but this is just a personal preference. If your coconut milk has guar gum or carrageenan, the recipe will still be fine.
  • 2 Tbsp fresh lemon juice
  • Salt to taste

For the garnish:

In the well-known vegetarian cookbook My New Roots, author Sarah Britton advises that almost any dish can be improved by the addition of three things: minced fresh herbs, grated citrus peel (lemon, lime, or orange), and toasted nuts or seeds. I’ve taken that advice to heart here; to garnish, you’ll need:

  • About a ¼ cup minced chives
  • Grated peel of ½ a lemon
  • ¼ cup toasted pumpkin seeds or toasted almond slices
Nutrition Facts table for Curried Cauliflower Kale Soup.

Method

  1. Peel and chop the onion, garlic, and carrot and set aside, keeping them separate – you’ll need them at different points in the recipe.
  2. Stir the curry powder, ground cumin, and pepper together in a small bowl and set aside.
  3. Wash the cauliflower and discard the woody stem. Chop the florets into large chunks, then pulse in small batches in a blender or food processor until you achieve a rice-like texture. Repeat until all the cauliflower is riced.
  4. Grate the ginger and set aside.
  5. Heat the coconut oil in a large pot over low-medium heat.
  6. Add the onion and cook slowly, stirring often, until it’s translucent and just starting to brown. This will take 10 – 15 mins.
  7. Add the garlic and spices and cook for 30 seconds to “bloom” the curry powder. Stir constantly – burnt garlic will harm the flavour.
  8. Add the riced cauliflower, chopped carrots, and grated ginger. Stir well to coat them with the spice-onion-garlic mixture.
  9. Add the 3 cups broth and stir well.
  10. Bring to a boil, then simmer until the carrots and cauliflower are tender, about 10 minutes.
  11. Add the kale (don’t chop it), cover the pot again, and simmer for about 7 more minutes until it’s cooked – you may need to push the kale leaves down into the soup. Leaving the kale unchopped makes it easier to scoop out for the next step.
  12. Scoop out the cooked kale leaves, plus about 1/3 of the remaining soup, and pulse briefly a few times in the blender or food processor until the kale leaves are chopped into small pieces (but not pureed).
  13. Add the mixture back into your soup pot and stir.
  14. Add the coconut milk and lemon juice and stir well.
  15. Simmer for 5 minutes to blend the flavours, then add salt to taste.
  16. Just before serving, stir in the lemon peel and sprinkle with the chives and toasted nuts or seeds.
  17. Have hot sauce available for anyone who likes a bolder flavour.
Anne Scott

About Anne Scott

Anne is a communications officer at Northern Health; she lives in Prince George with her husband Andrew Watkinson. Her current health goals are to do a pull-up and more than one consecutive “real” push-up. She also dreams of becoming a master’s level competitive sprinter and finding a publisher for her children’s book on colourblindness. Anne enjoys cycling, cross-country skiing, reading, writing, sugar-free chocolate, and napping -- sometimes all on the same day!

Share

The kitchen at Parkside Secondary School: More than a place to cook

(Editor’s note: This article first appeared in Northern Health’s Healthier You – Fall 2018 edition on Youth Mental Wellness. Read the full issue here.)

Staff at Parkside Secondary School in Terrace.
L-R: Terri Finlayson (teacher), Jane Aubuckle (principal), David Griffin (teacher), and Laurie Mutschke (meal coordinator).

“However the spirit moves you.”

That’s the cooking advice you will often hear Laurie Mutschke, School Meal Coordinator, share with her students at Parkside Secondary School in Terrace. Among her other roles, she runs the school’s daily hot lunch program that serves meals made from scratch.

The school receives donations from the local Food Share program, Terrace Church’s Food Bank, Donna’s Kitchen and Catering, and Breakfast Club of Canada, along with food from the local community garden where the students help out. Nothing goes to waste – even the food scraps get put into the aptly named “Critter Bin.” The students also get credit for helping Laurie in the kitchen. When fresh produce shows up at the school, they often decide what to make for lunch.                        

I met with Laurie and Terri Finlayson, Foods, Science and Life Skills teacher, to learn more about the program. They recently celebrated the grand opening of their brand-new kitchen, and I was happy to get a tour of the beautiful facility. As we chatted, Laurie and Terri shared many stories. I quickly learned why their school’s kitchen is so much more than just a place to cook.  

Student and teacher cooking together.
L-R: Dakota Gull (student) and David Griffin (teacher).

Tell me more about the staff and students at your school!

Laurie: “[Parkside] is considered an alternate school… there is a lot of flexibility in terms of individual education plans. So, maybe today English isn’t something you want to do, maybe you can work in the kitchen. I think, along with the students being a unique group, we really do have a different blend of teachers with different passions.”

How did you start getting the students involved with cooking?

“Sometime they just come to you and say, “Can I help?” Sometimes I don’t even need the help, but I pull them in because I see that they need to come in. I will go to the teachers, and ask, “Can I have her help? She’s lost today, and she needs something.”

How has cooking helped you build connections with the students?

Terri: “As you’re busy cooking, you can have those conversations. If you’re sitting down, one-on-one, looking at them in the face, [students] will often shut down. But if you’re doing something else and you just casually start talking, you get into these topics that you normally never do.

And because [Laurie] doesn’t have that designated teacher role, a lot of kids feel comfortable talking to [her]. They come into the kitchen and now you’ve built that relationship. It’s a special thing, and you have to be a certain way as a person, not just a cook. You’re a counsellor, you’re a cook, and you’re also dealing with hygiene and teaching life skills.”

What other positive impacts has the cooking program had on students’ mental wellness?

Laurie: “They can feel good about themselves. They have a special job that makes them feel so important. On the lunch line someone says, ‘This is great, Laurie!’, and I say, ‘Don’t thank me – So and So made that!’ Just the connection you get over food, and their sense of their accomplishment.

Sometimes being in the kitchen becomes the reward. Not the eating of the food, but the preparing. We have a young lady who is on a very limited part-time schedule, but on certain days she does the baking… While they wait for whatever to be baked, [she] and her sister work on math in the kitchen. That then becomes her safe spot.”

What other activities are the students involved in?

Terri: “We take the students fishing and hiking, they gather the blueberries from up in Shames [Mountain]. We have an equestrian riding program. One of the teachers does crafts and sewing. I think that’s all part of the health piece too, because it helps them be healthy; not just eating, but in every way. A lot of them find that when they deal with their anxiety,they feel so much better.”

Laurie: “There is something here for everyone. Maybe you’re the kid that wants to go for a hike, or maybe you’re the kid that wants to cook in the kitchen. They do get excited because it’s taking the classroom outside, it’s not just sitting at a desk.”

People often say that the kitchen is the heart of the home. The staff and students at Parkside Secondary could not agree more! Just like at home, their kitchen wears many hats: it’s a place to build relationships, to learn new skills, to enjoy good food with friends, and most importantly, it’s a place to feel safe and cared for. 

Interested in starting a youth cooking program? Contact a Northern Health Population Health Dietitian for suggestions and resources at 250-631-4265 or PopHthNutrition@NorthernHealth.ca. Or visit the Northern Health Healthy Eating at School webpage.

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!

Share

IMAGINE granting & cultivating community: The Burns Lake Community Garden

The courtyard and fire pit at the Burns Lake Community Garden.
The courtyard within the Burns Lake Community Garden, where people can gather around the fire to relax, socialize, and learn.

Healthy communities are much like gardens – they don’t just happen. They need to be tended, cultivated, and nurtured to grow to their full potential. Community gardens take this metaphor and turn it into real-world success stories. One of these tales of triumph is the Burns Lake Community Garden.

Like many communities in Northern BC, Burns Lake faces challenges with access to fresh, healthy foods. The Burns Lake Community Garden Society (BLCGS) seeks to address these concerns, and in Spring 2018 they applied for funding through the IMAGINE Community Grants program. The project was approved, and they got to work building an “edible environment” for all community members to enjoy.

In addition to planting a dozen fruit trees and a dozen fruit bearing bushes to provide access to local produce, the BLCGS wanted to create an environment for people to come together and enjoy the literal fruits of their labour. They envisioned a courtyard, surrounded by garden, where people could gather around a fire to relax, socialize, and learn. And it’s safe to say, that vision was realized.

Completed in late summer, the upgraded community garden has already hosted a successful workshop on traditional First Nations use of medicinal plants. The workshop brought together a diverse group of 20 individuals who used plants grown in the garden to explore medicinal applications and receive traditional knowledge. Further workshops are already in the works, and the courtyard has seen frequent use as a social gathering place as well.

Access to fresh fruits and vegetables can be a barrier to healthy living for residents of our Northern communities, but groups like the Burns Lake Community Garden Society are working to change that. By growing their communities, they make them stronger, healthier, and more resilient. With a new greenhouse installed in 2018 as well, the BLCGS is excited about an extended growing season and the opportunity to provide local food to their community year-round. The IMAGINE Community Grants program is proud to support this and other projects that make our communities healthy! 

Have an idea that could make your community a healthier place? The Spring 2019 intake of the IMAGINE Community Grants program opens March 1, 2019. Visit the IMAGINE Grant page today!

Andrew Steele

About Andrew Steele

Andrew Steele is the Coordinator of Community Funding Programs for Northern Health. He is passionate about community development, and believes that healthy communities are the result of many people working together toward common goals. Outside work, Andrew loves mountain biking, teaching Ride classes at The Movement, and enjoying art, culture and food with friends and family.

Share

Making friends with food for your health

(Editor’s note: This article first appeared in Northern Health’s Healthier You – Winter 2018 edition on Healthy Relationships. Read the full issue here.)

Rilla Reardon holding fruit, standing with a photo that says "Celebrating our Natural Sizes."

When we think about healthy relationships, most of us think about our marriage or our relationship with our kids, but do you ever consider your relationship with food? We live in a world where it’s pretty easy to have negative thoughts about what and how we eat. We are bombarded with messages about diets, “good” or “bad” foods, and should/should-nots when it comes to our eating choices. Healthy eating brings to mind visions of perfectly portioned, balanced meals, prepped and packed snacks, and not a cookie or chip in sight.

But what if healthy eating was about more than nutrition? Let’s expand our thoughts on healthy eating to include something that affects our psychological, emotional and social health just as much as our physical health: building a healthy relationship with food.

What is a healthy relationship with food?

This looks different for everyone, but it’s a place where we are at peace with food. Food is more than providing your body with energy and nutrition, it also represents enjoyment, fun, family, culture, and experience. A healthy relationship with food allows us to eat for all of these reasons, without feelings of guilt. It includes ALL foods. It’s where we are practicing self-compassion when it comes to our eating habits, and letting go of perfection.

I’ve worked as a registered dietitian with Northern Health for five years, and seen first-hand the many ways that people struggle with eating. Whether it’s emotional eating, yo-yo dieting, struggling to keep a change, or low self-esteem related to our eating choices, I always encourage moving the conversation past “what I should be eating/not eating” to “why am I eating the way I am?” The majority of our decisions about food throughout the day aren’t necessarily about nutrition and physical hunger; what about habit, cravings, emotions, boredom, reward, etc.? If we only talk about nutrition in discussions about change, we aren’t addressing all the factors that play into our decisions about food. Examining our relationship with food and looking at the reasons behind WHY we are eating allows us to build a foundation for sustainable and positive change to our eating habits and behaviors.

Intuitive eating might be for you!

So, how do you build a positive relationship with food? Start with intuitive eating! Intuitive eating is an approach that helps us listen to our internal cues like hunger, fullness, and satisfaction to make decisions about what, when, and how much food to eat. As adults we are influenced by external cues like time of day, diets, food rules, and other messages about how to eat. Intuitive eating takes the focus off these external cues to help us learn to trust our bodies and be comfortable with our eating. It takes time to learn and master a new way of thinking about food and eating.

To get started, here are the first four principles of intuitive eating:

1. Reject the diet mentality. We live in a world that is obsessed with dieting. However, 95% of diets fail.  Get rid of diet books and magazines, unfollow “fitspiration” Instagram accounts, and opt out of conversations about diets and weight loss.

2. Honour your hunger. Keep your body nourished with regular, balanced meals and snacks. If you let yourself get too hungry, you may trigger a primal drive to overeat and override mindful decisions about food. Eating regularly and adequately helps establish the foundation to re-build trust in your relationship with food.

3. Make peace with food. Give yourself unconditional permission to eat what and how much of foods that you like and want. When you tell yourself you shouldn’t eat certain foods, it contributes to feelings of deprivation that can lead to intense cravings.

4. Challenge the food police. Stop labelling food as “good” or “bad.” These labels give us messages that we are “good” for eating “good” foods and “bad” for eating “bad” foods, and sets the stage for having emotional reactions to food that cloud our internal cues for hunger, fullness, and satisfaction. Giving ourselves permission to eat for many different reasons (for enjoyment, social interaction, comfort, or just because, etc.) allows us to begin to trust our bodies to be able to make choices about food that make sense for us.

Additional Resources

To learn more about building a healthy relationship with food and intuitive eating, work with a Registered Dietitian, sign up for a program like Craving Change™ (see below), or check out some of these resources:

What is Craving Change?

Craving Change is a free group program offered in Prince George designed to help people build a better relationship with food. It is a five week workshop facilitated by a registered dietitian and nurse that aims to help people understand WHY they eat the way they do, and provides awareness building tools and change strategies to help people change their thinking in order to build positive eating relationships.

Designed for adults who:

  • Struggle to maintain healthy eating habits
  • Say they eat for comfort or in response to strong feelings
  • Want to feel more in control of their eating

How to sign up for Craving Change:

Craving Change is open to the public and sign up is by self-referral. It is currently being offered four times per year in Prince George. Please call 250-565-7479 and ask to be put on the Craving Change waitlist.

Rilla Reardon

About Rilla Reardon

Rilla is a Registered Dietitian working for Northern Health since 2013. Rilla moved to northern BC from the east coast to continue developing her skills as a dietitian in a clinical setting while enjoying all that the north has to offer. Outside of work, she can be found experimenting in the kitchen or navigating the trails around Prince George with her dog, Henry. Rilla channels her passion for nutrition into practice, inspiring others to nourish their bodies, minds and souls with delicious and healthy food!

Share