Healthy Living in the North

Wellness outside of the meal

As I dietitian, I hear the word “wellness” used so often in an extreme way, I fear the meaning is lost in translation. I define wellness by doing an activity that brings a sense of joy – like sitting down to enjoy a fresh cinnamon bun out of the oven. I see wellness in two contexts: First, how it applies to my work as a long term care dietitian, and second, how it applies to my life at home.little girl in blue dress holding a big leaf

As a long term care dietitian, I often get referrals to see residents regarding their diet (diet simply meaning the food we eat – nothing more). Referrals come in all shapes and sizes; it could be due to “Mrs. Jones’” diabetes, or “Mr. Smith’s” dementia. Whatever the reason for seeing a resident, I always approach the visit from a place of wellness.

This means I might liberalize Mrs. Jones diet so that she can have the monthly birthday cake with her tablemates. Why – doesn’t she has diabetes? Yes she does, however Mrs. Jones finds joy in eating cake and this activity makes her feel included in the festivities of her new home. This is wellness!

For Mr. Smith, I might change his diet to finger foods and speak with the staff about the opportunity to offer him a quarter sandwich and walk with him for a while when he’s walking the halls. Why? Mr. Smith likes to eat, but finds sitting down for a meal confusing and overwhelming. A sandwich while walking is easier, and it makes him feel good while providing him the nourishment his body needs. Nothing fancy, but when he lived alone, he loved eating sandwiches!

It’s incredible to think that even without focusing on what’s being eaten, the very act of eating can have a wellness effect on someone. Which brings me to how this sort of wellness applies to my family!

Our family lives outside of town on a larger lot, but by no means an acreage. In the last five years we’ve welcomed two children, built six raised garden beds, learned how to bee keep with one hive, and as I write this article, my husband – who’s no handyman – is building a coop for the six chicks chirping in our dining room.two kids sitting on a deck enjoying Popsicles

We don’t garden because home grown veggies are healthier; we do it because the act of gardening brings us all joy. We don’t have bees (which I’m terrified of) because the honey is better for you, we do it so we can enjoy it with our friends. We’re raising chickens not for their eggs, but because we want to have animals around our young kids. Our hopes are that this can help teach them empathy – and yes, to be frank, my almost two year old eats three eggs for breakfast. That one is a win-win for everyone!

Whatever it is that you do, or eat, I hope that you can spot the benefits in both the food and the act, and both of these important parts bring you as much joy and wellness as possible!

About Dena Ferretti

Photo & bio coming soon!

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Down at the farm: Community Supported Agriculture

Summer is here! Amongst the many things to look forward to at this time of year is… Wednesday. Why Wednesday, you might ask? Well, this is when we take a weekly trip down to the farm and pick up our allotment of locally grown foods from the Community Supported Agriculture (CSA) project. This is the fourth year that my family and I have enthusiastically participated in the Skeena Valley CSA.

What is a CSA?

A CSA is a partnership between farmers and community members, which reduces risk to farmers and thereby supports local agriculture. Participants pay the farmer(s) in advance, providing them with the financial capital needed to plant, grow and harvest food for the season. In turn, participants enjoy local foods harvested throughout the growing sechopped rhubarb sitting on a table.ason. In our case, we receive weekly food allotments for about 20 weeks, from late May through to early October.

What food do we get from the CSA?

Every week, we are supplied with a variety of food items. In Terrace, it’s still early in the growing season, and at this time of year we tend to receive a combination of fresh produce, preserved items from the previous year, and other unique offerings. For example, a recent allotment included potatoes, jam, fresh lettuce, field flowers, lovage, lamb’s quarters, dried mint tea, eggs, raw honey and a bag of miso paste (produced by a local chef). Later in the season we will see dozens of other foods items, likely including cucumbers, tomatoes, berries, zucchini, cabbage, corn, apples and squashes.

What do we like about participating in the CSA?

There is so much I appreciate about being part of the CSA. For one, I am always impressed with the diversity of food items that we receive, and it is great exposure to what can be grown and harvested locally. Sometimes we receive foods that are unfamiliar to us: What, for example, do we do with “lamb’s quarters”? (Curious? Check out Emilia’s post about these leafy greens!)

I also like being able to dabble in seasonal food preparation. We can certainly preserve some of our CSA foods for later use, such as the rhubarb that I chopped up and fired into the freezer for future reincarnations into rhubarb muffins, rhubarb crumbles, or rhubarb iced tea (yes, it’s a thing). On the other hand, some of these items won’t keep well, so we have to be quite intentional and creative in incorporating these fresh and sometimes unfamiliar foods into our meals. Last week, I made a colourful salad with fresh lettuce, field flowers (totally edible!), and lamb’s quarters, mixed with chopped green cabbage and a miso dressing. It was crunchy and delicious!festive summer veggies and leaves in a wood bowl.

The CSA is also great for kids!

I love bringing my toddler to the farm. There are a few chickens, rabbits, and lambs on site, which is a curiosity for those of us who don’t have animals at home. More than that, however, on the farm we also get exposure to local agriculture, more than we do at the grocery store, or local farmers’ market. It’s rewarding to hear my daughter say, in relation to something we are eating, “Did this come from the farm?”

How about you? What opportunities do you and your family have to engage with the local food system? What are some of your favourite locally harvested foods?

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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A study in self-care: what’s on the menu?

Imagine your “happy place.” Where are you? What is it about this place that allows you to let go of stress? Now, come back to this reality. What can you do to gain that same feeling of relief?

As a university student, I’ve had ups and downs with stress. The first few years of my degree, I found I was feeling more overwhelmed that I’d ever felt before; I was having difficulty balancing school with life. When I did let myself break away from the books – to skate, hike, share dinner with friends, watch a movie, etc.,  I was able to breathe a sigh of relief. I found that I would return to my assignments feeling energized and ready to go. All this is to say: I wasn’t very good at self-care.

Self-care is time we take to intentionally look after the many aspects of our health: mental, emotional, physical, and spiritual. It’s time to reflect and refresh, and it looks different for everyone. Now, in the final months of my dietetic internship with Northern Health and getting set to launch into the “real world,” I’ve learned what self-care means to me: connecting with food!

three girls eating outside at a picnic table together.

For me, self-care means connecting with food!

I’ve found I feel the most refreshed when I take the time to make and eat a meal or snack I’m excited about. I don’t consider myself a gourmet cook by any means, but I do feel a sense of accomplishment when I create something from scratch. I choose the dish, I get the ingredients together, I decide which steps to follow and which to skip… it’s a creative outlet that gives my food added value. A successful stint in the kitchen also gives me the chance to share something I’m proud of with friends and family. Heck, even if it wasn’t successful, past triumphs give me the confidence to at least share a laugh!

Socializing around food is something I’ve come to value quite a bit. There are many great benefits to eating together, but what I like most is the opportunity to enjoy the company of others. Gathering around food allows us to come together, catch up, and share stories; it can be a means of self-care in itself. The best part is, it doesn’t need to be complicated! There are lots of ways to socialize around food:

  • Host a potluck
  • Make snacks for the hiking trail
  • Pack a picnic basket for the beach or park
  • Make a snack to share in a blanket fort
  • Share baking with coworkers or your community group
  • Join a local community kitchen or cooking club
  • Berry pick in your favourite berry patch
  • Explore a local farmers’ market
  • Volunteer to cook or serve food at a community dinner

…the possibilities are endless!

March is Nutrition Month, and Northern Health dietitians are encouraging you to share how you gather around food. What food-related activities will give you a break and let you breathe that sigh of relief?

Allie Stephen

About Allie Stephen

Allie is currently a dietetic intern with Northern Health, working with dietitians in a variety of different areas. Allie grew up in Ottawa and came out west to study to be a dietitian at UBC. She loves all that BC has to offer and her experiences in the North are no exception - she is continuously inspired by the beautiful scenery and the wonderful people she has met. In in her spare time, Allie enjoys hiking, canoeing, dancing, biking, eating with friends and family, reading, as well as exploring more of beautiful BC!

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Holiday donations: how can you best support your local food bank?

On Friday, December 1st, CBC BC is hosting Food Bank Day. As a dietitian, this has me thinking about food charity and what it means for our communities. If you’re donating non-perishable food items this year, Loraina’s helpful blog on healthy food hampers reminds us to consider healthy food options.

In speaking with various food bank employees, I have come to notice a theme: donating money to your local food bank is the most effective way to be sure that nutritious foods are available for families. Here’s why:

  • Food bank staff know exactly which foods are in need.
  • They purchase in bulk and can buy 3-4x more food with each dollar.
  • Food banks are costly to run, so monetary donations also help with operational costs (e.g. building costs such as rent, hydro and heat).
  • Both perishable and non-perishable items can be purchased by staff, which helps to ensure that food bank users have consistent access to a variety of nutritious foods.

Monetary donations help us to buy foods when needed, so that we can have a consistent supply of food throughout the year. Purchasing food ourselves allows us to provide both perishable items (such as eggs, meat and cheese) and non-perishables. That said, we can use, and are happy to receive, any form of donation, whether it be food, money or physical (volunteering).”

(Salvation Army staff member)

How can you help your local food bank?

  • Food Bank BC has an online donation system:
    • Donations above $20 are eligible for a tax receipt.
    • They help food banks across BC, including those in rural and northern communities.
  • If you know your local food bank, you can drop by with a monetary donation.
  • You can visit Food Bank BC to find a food bank near you.

Why are food banks in need?

Northern BC has the highest cost of food in the province, as well as the highest rates of food insecurity:

 Food insecurity exists when an individual or family lacks the financial means to obtain food that is safe, nutritious, and personally acceptable, via socially acceptable means.”

(Provincial Health Services Authority, 2016)

Statistics on food insecurity

  • In northern BC approximately 16% of households (1 in 6) experience some level of food insecurity.
  • Those most deeply affected are single parent households with children, those on social assistance, and many people in the work force.
donations, food drive, charity

Donating money to your local food bank is the most effective way to be sure that nutritious foods are available for families.

How can food banks help?

In Canada, household food insecurity is primarily due to a lack of adequate income to buy food.  While food banks are not a solution to food insecurity, they can help provide short term, immediate access to nutritious food.

This holiday season, if you are thinking about donating to the food bank, consider a monetary donation. This will help support food bank staff in purchasing high quality, nutritious foods to lend immediate support to families during the holidays, and beyond.

On Friday, December 1st, tune in to CBC Food Bank Day and listen to live programs and guest performers, and learn about the issue of food insecurity in our province.

 

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 a recent graduate of the UBC dietetics program, where she completed her internship with Northern Health. She has experience 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 is looking forward to exploring more of the North!

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Foodie Friday: Discovering BC Apples

This September, my partner and I visited an apple orchard in the Okanagan. From Honeycrips to Ambrosia, Granny Smith to Gala, we had so much fun sampling, comparing, and discovering all the different local apple varieties!

Fast forward two months, and winter is just arriving in northern BC. It’s the perfect time to enjoy fresh, crisp BC-grown apples from this year’s harvest, which wrapped up not too long ago!

apples BC apples explore BC

So many awesome kinds of apples to try!

Maybe you are searching for that perfectly sweet, crisp apple, or simply looking for a fun activity to do with the kids. Either way, have you considered doing your own apple taste test from the comforts of your own home?  All you need to do is pick out a few different varieties of apples from your local grocery store, and let your taste buds guide you. If you plan on trying this with kids, here are a few tips to get you started:

  • Ask kids to describe how the apple looks, feels, smells, sounds, and taste. What colour is the apple? Is it sweet or sour? Soft or crunchy?
  • Encourage them to explore further. Where do apples grow? What are your favourite ways to eat them?
  • Invite kids to taste each apple, if they like, without any pressure. Remember, seeing, touching, exploring, and sharing a snack together are all good learning – even if kids don’t eat a particular food!
  • Consider serving some slices with a peanut butter or yogurt based dip (or try Marianne’s maple peanut butter fruit dip) to amp up the nutrition. Bonus: kids will love dunking their fruit in a yummy dip!

If you’d like to try an apple taste test as part of a classroom-based activity, be sure to check out this “Taste the Difference” lesson plan.

Whether fresh or baked, there are so many delicious ways to enjoy apples this season. I love this cheddar-apple quesadilla recipe because it’s simple enough to make on a busy weeknight, yet fancy enough to impress guests. Kids can help too, by washing apples, grating cheese, and assembling the quesadillas.

Ingredients

  • 1 apple of your choice, thinly sliced
  • 4 whole-wheat flour tortillas
  • 1 cup shredded cheddar cheese, or other cheese of your choice
  • 1/2 tsp of dried thyme

    apple quesadilla

    These quesadillas are sure to impress.

Instructions

Preheat the oven to 350F (180C).

  1. Sprinkle half the cheese over one half of tortilla.
  2. Place several apple slices on top of cheese, and sprinkle remaining cheese and dried thyme.
  3. Fold tortilla in half and bake for about 10 minutes or until the cheese melts.

Looking for more recipes featuring apples? Here are two of my favourites from the Northern Health Matters blog:

“As Easy as Pie” Fruit Crisp

Lindsay`s Morning Glory Muffins 

Do you have a favourite apple 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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A dietitian’s take on the sticky topic of Halloween candy

Whether you are carving pumpkins, dressing up in costumes, or taking the kids trick-or-treating, there is fun to be had by all this Halloween season!

As a dietitian, a question I get asked a lot this time of year is, “What do I do with all the Halloween candy my kids brings home?”

Friends, family members, and online sources offer up many strategies for parents to try. However, the emphasis is often on getting kids to eat less candy, so what is supposed to be a fun and positive experience can quickly turn into a battle.

Beth’s blog about Handling Halloween reminds us that Halloween is a great time to practice the Division of Responsibly in Feeding. You as the parent are responsible for offering a variety of foods at regular meal and snack times, while kids decide what and how much they want to eat from the foods you provided.

To build on this, registered dietitian Ellyn Satter suggests using Halloween as a learning opportunity and letting kids manage their own stash. You will need to set few ground rules first, of course!  It could look something like this:

Trick or treat!

  • On Halloween and the next day, let kids eat as much of their candy as they want.
  • Then, put the candy away until meal and snack times.
  • At meal and snack times, let them choose a few pieces of candy.
  • If they follow the rules, they get to manage their own stash. If not, you manage if for them using the same principles.

Hold on. Did a dietitian just say it’s okay to let kids eat as much candy as they want on Halloween?  Yes!  Allow me to explain:

Of course it is likely that kids eat more candy than usual on Halloween, and that’s totally normal. After that, the key is offering candy as part of regular sit-down meals and snacks, while you continue to choose the rest of the food served. This helps kids become competent eaters by helping them learn to:

  • Feel more relaxed about all kinds of foods, including candy.
  • Enjoy candy as part of a normal, healthy eating pattern.
  • Listen to their tummies when deciding how much to eat (studies show that when foods are restricted, kids may eat more of those foods when they get a chance, even when they are not hungry).

So there you have it – a dietitians take on Halloween candy. To learn about ways that you can support a more safe and inclusive Halloween for children with food allergies check out Lindsay’s blog, Foodie Friday: Halloween celebrations – more than just food.

Have a happy and safe Halloween everyone!

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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Making kid-friendly meals

The reality:

In restaurants, “kids’ menus” typically offer a short list of popular foods, items like grilled cheese sandwiches, cheese pizza, cheeseburgers, chicken fingers with fries, and simple pasta dishes. At home, meal time might feature one meal for the kids, and a different one for the adults. This extra effort stems from parental concerns that their kids won’t eat the same foods their grown-ups enjoy.

The challenge:

The idea of “kid-friendly meals” reinforces the notion that kids will only accept a limited range of foods. But it’s a catch-22, because if we only offer kids a short list of easy-to-like foods, we’re limiting their chances to learn to like a greater variety of foods.

A different perspective:

Trying new foods can be a treat to watch!

Kids are “eaters in training”, and with time and opportunity, they can learn to like the wide range of foods their families enjoy. They’re capable of so much! I think about what I have seen kids eat in other regions: spicy tamales in Mexico, liver pate in Belgium, and whale blubber (muktuk) in Canada’s Arctic region. Wow, right?

Given that kids can learn to like wide range of foods, I’d like to propose a new definition for a “kid-friendly meal”:

  • It is a meal that kids share with their family or other role models.
  • It’s a positive experience.
  • It fits into a routine of regular meal and snack times.
  • It provides an opportunity for good nutrition.

Here are some practical tips for making kid-friendly meals:

  • Make one meal for the whole family. Where possible, eat together, and help kids to serve themselves from the foods you’ve prepared.
  • Include foods from 3 or 4 different food groups, but know that it’s normal (and okay) for young children to only eat 1 or 2 items from a meal.
  • Be considerate, without letting the kids dictate the menu. Offer new or less popular foods alongside familiar favourites, so everyone can find something to eat (e.g. introduce a new vegetable alongside your standby pasta dish, or offer bread, butter, and cheese together with that chili recipe you want to try).
  • Consider occasional build-your-own meals, such as salads, pizza, tacos, grilled cheese sandwiches, or rice bowls, where each person assembles their own unique version of the dish.
  • Cut ingredients into large enough pieces so kids can recognize and pick out anything they are not yet comfortable with (e.g. when preparing a stew, cut the meat and vegetables into bite-size pieces).
  • Be honest about what you are serving; hiding vegetables or other foods into mixed dishes won’t help kids learn to like those foods. Worse, kids could become suspicious about the foods you offer!
  • Keep the conversation pleasant, and focus on connecting with the people with whom you are sharing the meal. If you are talking about the food, be matter-of-fact (e.g. “This is asparagus. It tastes a bit like broccoli.”).
  • Avoid pressuring kids to eat, such as “take one bite” rules or “try it, you’ll like it”. Let your child’s appetite be their guide for how much to eat, and let them learn to like new foods at their own pace.
  • “You don’t have to eat it” is always a great way to respond to resistance.

For more information, see related posts and resources:

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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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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