Healthy Living in the North

Gathering with food: northern voices

In March, we celebrated Nutrition Month. Throughout the month, dietitians across Canada highlighted food’s potential, including the ability of food to bring us together. In support of this theme, Northern Health held a photo contest, asking northern community members to submit photos of themselves eating together with family, friends, or co-workers, with a brief description of what eating together means to them.

It’s inspiring to see how our communities come together over food and we wanted to highlight the wonderful submissions we received. These posts have some common themes, including:

  • Meal and snack times provide an opportunity to connect with loved ones.
  • Life can be quite busy, so having some time to gather, relax, and celebrate food can improve your physical, mental, and emotional health.
  • Food also teaches valuable life skills, such as teamwork, food preparation, sharing, and many more!

In the following pictures, it’s clear that families across the north use mealtime to connect with loved ones. These are some of the responses to our question, what does eating together mean to you?

family eating together.

Food brings us together in many ways. Teaching kids cooking basics, manners, team-work (by setting and clearing the table or unloading the dishwasher), sharing, and serving [the food].  Then there is the conversation while seated together, sharing a meal…conversations are best around the dinner table with 3 boys!” -Colleen from Prince George

family time together.

My husband and I always make a point of sitting down together to eat; we need this time to reconnect.” -Brenda from Dawson Creek

family eating together.

Food brings us unity and strengthens our bond as a family and as a community. We gather and share foods. While eating, we share our happy experiences and concerns.” -Marian from Prince George

family eating together.

Sitting down to eat together gives us a chance to connect, catch up on the day, or start the day together. It helps us bond as a family!” -Michelle from Prince George

family meal photo.

Some of my fondest memories have been centered on food… from social and family gatherings to parties and celebrations… I associate the smiles, laughter, and fun with how food can really bring people together, through simple preparation, eating together or cleaning up the last of the skimmings.” -Pamela from Prince George

Thanks again to all who submitted fantastic entries to our Nutrition Month contest, and a special shout-out to our contest winner, Marian from Prince George! While we enjoyed reading each of the submissions, Marian’s collage of pictures really demonstrated the variety of ways in which food can bring us together, through food preparation, cooking, and eating!

Explore some of our other blog posts to see how food can bring us together:

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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Dietitians share their Pro Tips!

To celebrate Nutrition Month this March, my colleagues and I had a potluck. The theme was “Throwback Thursday,” where we prepared foods that were important to us during our childhood. During the potluck, we gathered and shared stories about the different foods and their significance in our lives.

This Nutrition Month, Northern Health dietitians are highlighting the potential of food. This includes celebrating food’s potential to bring us together; exploring food as an important part of a child’s discovery of the world; and in  one colleague’s case,  reflecting on the dietitians she has met throughout the years and how they have influenced her (and others) both personally and professionally.

group shot of dietitians together.

Dietitians from across Northern Health at a meeting in Prince George; September, 2017: a group of passionate advocates for the role of food in health!

We are lucky to have a group of dedicated and passionate registered dietitians who work for Northern Health in a variety of capacities. Whether it’s in the hospital, in food service, or population health, dietitians are committed to their work in supporting the health and well-being of the people and communities they serve.

Celebrating Registered Dietitians across our northern BC region!

Officially a Northern Health tradition, March is when we ask our dietitians for nutrition “pro tips.” So, what did they have to say about food and nutrition?

This #nutritionmonth, what pro tips would you like to share with northerners?

Judy (Dawson Creek):  Grow a little food in your yard, balcony, or a sunny window sill in the winter! Discover the joy of nurturing the food that can nurture you!

Flo (Terrace): Be a good eater. Be aware of and respond to, your body’s cues of appetite, hunger, fullness, and satisfaction; be open to trying new foods and expanding the variety of foods you eat and feel good about eating. Good eaters have good health!

Allie (dietetic intern): Frozen vegetables can be a great alternative to fresh vegetables. They’re just as nutritious, keep well in the freezer, and can be cost-effective!

Lise (Terrace): Consider activities that allow kids to see, touch, smell, taste, and talk about food. This helps them to build familiarity with a variety of foods.

Laurel (Prince George): Spring is coming! Consider sharing a meal with family or friends at your local park or picnic site. 

Emilia (Terrace): Consider healthy school fundraising! Some ideas include seedling sales or school-made calendars. Check out the Fresh to You Fundraiser to sell bundles of locally grown produce!

Christine (Terrace): All foods can be part of a healthy eating pattern. Refrain from labelling foods; food is not inherently “good” or “bad.”

Flo (Terrace): Eat well and be active for the sake of health, pleasure, and well-being. Care for your body at whatever size you are now. All bodies are good bodies!

Laurel (Prince George): Food has the potential to connect us! Whether it’s a quick snack at coffee break, on a road trip with friends, or a Saturday morning family breakfast, mealtime is a chance to tune in and connect with loved ones.

Lise (Terrace): Preparing food and eating it together can be fun for all! Have you considered cooking with kids?

Interested in reading pro tips from years gone by?

  • Nutrition Month 2016: Dietitians share their knowledge in the first-ever “Pro Tip” blog.
  • Nutrition Month 2017: Dietitians contribute to the second annual “Pro Tip” blog!

Food has so much potential. It connects us all. Through food, we can discover so much: new tastes, new traditions and cultures, new stories and new relationships. Registered dietitians promote health through food and nutrition, but we also recognize that there is so much more to food than nutrients. Food shapes us all. Happy Nutrition Month!

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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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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Nutrition Month: Celebrating food’s potential to bring us together

Happy Nutrition Month!

Each year, for the month of March, dietitians celebrate food and nutrition, and what it means for individuals and communities across Canada. Food has the potential to do so many things: it fuels us and supports health and wellness; through food we can discover, whether it’s learning a new recipe or exploring new tastes; and one of food’s greatest gifts is its potential to bring us together. What does eating together mean to you?

I’ve recently moved to northern BC to start a new role as a dietitian with Northern Health’s Population Health team. In the last few months, I’ve been building my social network in Prince George, and many of the connections I’ve been making are over a shared meal. Whether it’s gathering for a weekend potluck, eating lunch with co-workers, or meeting new friends for brunch, coming together often happens over food. Food supports conversation (it’s not often that you find a quiet brunch table!). Gathering over a meal is a time to connect: to share stories, discuss current events, reflect on your week, or maybe even learn something new.

tart on table

Food creates more than social connections.

Even if I’m sitting down to a cozy meal for one, by taking the time to prepare food for myself, I am celebrating meal time, and connecting both to myself and to the food I am preparing.

In these ways, eating together supports our physical, emotional and mental wellness by:

  • Connecting us to our own and other’s land, traditions and cultures
  • Connecting us to our communities
  • Building lifelong memories
  • Creating social connection
  • Teaching and learning new skills (especially true if you prepare a meal with others!)
  • Exploring a variety of foods – (nothing invites variety quite like a potluck!)

…meals are much more than just food and function, facts and figures. Meals are about culture and tradition. Meals are about love and harmony. Meals are about friendship and fun…meals are about family.” – Better Together BC

potluck items on table

Food has the potential to connect us.

Coming together around food can mean many things. If you’re thinking about ways to eat together more, consider starting with small steps:

  • Share a snack with friends during a hike or walk; snacking in nature may lead to interesting discussion!
  • Set aside at least one night or morning per week to eat together as a family, or add one more meal time to your current schedule (e.g. eat three meals together instead of two).
  • Plan a Saturday potluck with friends, and provide the recipe for your dish; this is sure to strike up some conversation!

What does eating together look like for you?

This March, join us in the Nutrition Month Eating Together Photo Challenge: share a picture of yourself eating together with family, friends, or colleagues, along with a short message explaining how you feel food brings you together. Check out the contest page to learn more.

Read how food brings other Northern Health employees together:

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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Eating well at work: what Northern Health staff have to say

Have you ever tried to make a lifestyle change, say tweaking your eating habits, and it didn’t quite work out? My past efforts have taught me that success is more likely to happen when you consider what is needed to make “the healthy choice the easy choice”. I find that different strategies are needed for home, work, and fun.

In recognition of October’s Healthy Workplace Month, I asked a few work colleagues throughout the region to share with me what makes it possible to eat well at work. Here’s what I learned:

 Planning at home can support easy access to your preferred food

I have a morning routine that includes packing a lunch. I also try eat away from my desk. It’s important for me to take a break.”

“I typically bring a week of snacks with me on Monday to save time and take the guess work out of snack planning. Some of my favourites are whole fruit, cut up veggies, homemade muffins or cookies, oatmeal packs, yogurt, cheese cubes, and boiled eggs.”

Supportive work colleagues and spaces make a difference

We plan potlucks a few times a year, with a focus on balancing out dishes to include all four food groups – and we always leave room for dessert!”

“I appreciate that we have a space at work where we can eat together. I really enjoy spending social time with work colleagues catching up, sharing food and recipes, laughing and relaxing.”

“It’s great that we have access to a kitchen to safely store and prepare lunches. It means I am not stuck eating sandwiches every day!”

“We’ve changed the culture at our worksite so that our staff room isn’t the “dumping ground” for people’s unwanted sweets. Years ago, there would be bags and bags of leftover Halloween candy, boxes of Christmas chocolates, or Valentine and Easter treats on the communal table – it was hard to not eat it when it was sitting there. Some days I’d feel sick from eating so much candy. It’s better now because if I want a seasonal treat, I can bring my own or accept one if it’s offered.”

Tasty, healthy, options that anyone will love!

 Management support, whether through policy, resources, or events, really shows that my workplace values my health

Twice a year, our managers host social events for all staff — one is a bbq and the other is a luncheon. There is always a great variety of food.”

“It’s great that we have approachable dietitians at our workplace. I like that they have a flexible approach to what healthy eating is, and they make me feel good about my food choices.”

“My team lead tries to follow the Eat Smart, Meet Smart guidelines when planning our team meetings. This means we have more healthy options to choose from, and we’re more likely to have a fruit bowl instead of a box of doughnuts at meetings these days!”

As you can see, there is a variety of strategies that people feel make healthy eating easier at work. For some additional thinking, check out Marianne’s blog about Workplace celebrations:  More than just food and Beth’s blog about Eating smart at work.

I’d love to hear how your workplace makes it easier for you to eat well!

Flo Sheppard

About Flo Sheppard

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

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Foodie Friday: “As Easy as Pie” Fruit Crisp

What an exciting month! Not only did we welcome spring, but dietitians across the north helped us celebrate Nutrition Month by sharing lots of great healthy eating tips and recipes. I have been inspired to eat more mindfully, pack a lunch to work, and even try a new Foodie Friday recipe from the blog!

In honour of the last day of Nutrition Month, I wanted to share one of my favourite dessert recipes.

I love homemade pie, but it can be a chore to make, even for the most experienced baker. The saying “as easy as pie” surely speaks to the experience of eating pie, not baking it! Enter fruit crisp. Fruit crisp has everything I want in a pie and more: warm, gooey fruit filling; a hint of cinnamon; and a crisp oat topping with the benefit of whole grains. It’s comfort food in every way.

Unlike pie, this fruit crisp recipe is quick and easy. It took me under ten minutes to make and most of the prep involved chopping fruit. Using pre-cut fruit or berries would speed it up even more! If you are a rookie baker like me, you will also be happy to know that this recipe is virtually fool-proof. This means you don’t need to worry about carefully measuring out ingredients, mixing (but not over-mixing), rolling (but not too much)! It’s one of those recipes that you can confidently just throw together.

So how does fruit crisp stack up nutritionally? Well, when you make your own desserts, you are more likely to use real foods from Canada’s Food Guide. Fruit, dairy, nuts, and whole grains can all be featured in a variety of different ways. Think homemade chocolate pudding with slices of banana, fruit muffins made with whole-wheat flour, and hearty oatmeal cookies with applesauce, dried fruit, and nuts. Plus, baking is fun and can be a great way to spend quality family time together! For more delicious and nutritious recipes, consider checking out the dessert section at Cookspiration.com.

For this particular crisp, I used apples and frozen mixed berries, but pears, peaches, rhubarb, strawberries, blueberries, or any other type of berry would work well, too. It’s an easy way to use up fruit from the freezer in the winter and spring, or to showcase seasonal fruit in the summer and fall.

fruit crisp, bowl

This fruit crisp is quick and “as easy as pie” to make.

“As Easy as Pie” Fruit Crisp

Adapted from Cookspiration.com

Ingredients:

For the filling:

  • 7 cups fruit (I used apples and frozen mixed berries)
  • ¼ cup sugar
  • 2 tbsp flour
  • 2 tsp cinnamon

For the topping:

  • 2 cups rolled oats
  • ½ cup packed brown sugar
  • 2 tsp cinnamon
  • ½ cup soft margarine or butter

Directions:

Preheat oven to 350F (180C).

  1. In a large bowl, combine fruit, sugar, flour, and cinnamon until coated.
  2. In a small bowl, combine sugar, flour, and cinnamon. Add to fruit and toss to mix.
  3. For the topping, combine rolled oats, sugar, and cinnamon. With 2 knives, cut in margarine or butter until mixture is crumbly.
  4. Sprinkle oat mixture over fruit.
  5. Bake for 55 minutes until mixture is bubbly (or you can microwave at 100% power for 15 minutes)

Serve hot or cold. Leftovers make a quick and tasty snack the next day!

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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Are “picky eaters” just “eaters in training”?: Tips to help build kids’ food acceptance skills

Child eating a cherry

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods.

It’s lunch time. You prepare a meal and sit down to eat with your kid(s). They eat all of the [food x] but leave [food y] completely untouched. What’s the deal? Is it always going to be like this? Why can’t they just eat a bit of everything? How do kids go from here (“rejecting” certain foods) to there (accepting a wide variety of foods)?

Come on a little trip with me!

Imagine you take a trip to an unfamiliar place. Somebody presents you with bread, cheese, and a bowl of … green, lumpy, semi-solid something. They gesture for you to eat it. You hesitate. You feel anxious. You don’t know what this is – you certainly don’t feel like eating it!

Stay on this trip with me. Imagine now that you eventually learned to like that green, lumpy, semi-solid something, and now you even look forward to when it might be served again! Whaaaat? How could it be? How did you come to accept, and even like, that food?

It could look like this:

First, you looked to see that other people were actually eating it. But you looked at the “semi-solid something” and decided that you were not yet ready to try it. The next week, it was offered again, and now it was a little less scary. Maybe you poked at it with your spoon. Later, you gave it a sniff. Then, you stuck your finger in it. Maybe someone told you what was in the dish. Maybe you had the opportunity to see it being prepared, and you even got to help. Eventually, you put a little in your mouth but then spit it into a napkin. You decided it was tasty, and that you wanted a little more of this … broccoli soup or green jello or guacamole or whatever this dish is in your mind.

Back to reality. Think of a time when you learned to like a new food. What helped you to learn?

Kids are often unsure about new or unfamiliar food. With time and practice, they can learn to eat a variety of foods. We can help to make this learning process feel safe.

Here are some things to try to support your kids to learn to eat a variety of foods:

  • Make the same meal or snack for everyone. Sit and eat together. Seeing others eat a food is a great way to learn about it.
  • Offer new foods with familiar foods. If they are not yet comfortable with one food, kids can eat from the other items at that meal or snack.
  • Serve new foods over and over, without pressure or praise. Kids may need to see a food 15 to 20 times before they decide to eat it.
  • Be honest about what you are serving. Kids need to experience foods in order to learn.
  • Teach your kids to politely turn down food they aren’t yet ready to eat.
  • Respect tiny tummies. Serve a small amount to start and allow seconds. Kids’ hunger and appetite change from day to day, meal to meal.
  • Involve kids in growing and cooking food, and in packing their lunch.
  • Praise kids on their table manners, not on how much or what they eat.
  • Expect that in time your “eater in training” will learn to accept a variety of food. They will learn at their own pace.

For more information, see: Coaching Kids to Become Good Eaters and The Picky Eater.

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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Love your lentils!

Between the busyness of internship and a limited student budget, I’m always on the hunt for simple and affordable recipes. I often find that I turn to lentils since they can be used in so many recipes – both in addition to meat or as a meat substitute.

Why lentils?

Lentils come in a wide variety of colours including green, red, orange, yellow, brown, and black. They are mild in flavour, ranging from sweet to earthy. This variety allows them to be used in many dishes. Dry lentils store well in a cupboard or pantry, so you can buy them in bulk.

Lentils are great because they are a hearty and cheap source of protein, fibre, folate, and iron.

Speaking of iron, it is important to have good sources of iron in our diets every day. In our bodies, iron carries oxygen through the blood. Not getting enough can leave you feeling tired and cranky.

How your body uses iron

  • Iron from meat, fish, and poultry is easily absorbed.
  • Iron from other sources (eggs, beans, lentils, nuts, seeds, and tofu) is not as easily absorbed, but pairing these foods with foods rich in vitamin C helps the body absorb more of the iron.
  • If you don’t eat much (or any) meat, it is important to regularly eat a variety of plant-based sources of iron, such as lentils.

Basic lentil cooking

I find it helps to have a simple recipe for cooking lentils. That way, I can cook a big batch and add them to different meals. Cooked lentils can be refrigerated for 3-5 days. They also freeze well.

Cooking time for lentils ranges from 20-45 minutes, depending on the type. Check the lentil package for specific instructions, but the general process is:

  • Add lentils and water (use a 2:1 ratio; so for 1 cup of lentils, add 2 cups of water). Bring to a boil, reduce heat and simmer, uncovered, until soft.
  • Remove from heat and strain

How to use lentils

Lentil soup in a bowl

Lentils are great because they are versatile, hearty, and a cheap source of protein, fibre, folate, and iron! Try them in Laurel’s simple lentil soup!

Laurel’s simple lentil soup

Serves 6

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, chopped
  • 28 ounce can whole tomatoes, with juices
  • 2 sweet potatoes, peeled and cut into ½ inch pieces
  • 1 bunch kale, thick stems removed and leaves cut into small strips
  • ¾ cup red lentils (uncooked)
  • 1 tablespoon thyme
  • Salt and black pepper to taste
  • Dash of soy sauce
  • Dash of chili flakes
  • Grated Parmesan cheese (optional)

Instructions

  1. Heat the oil in a large saucepan over medium heat. Add onions and cook, stirring occasionally, until they begin to soften, 3-4 minutes. Add garlic and tomatoes. Cook, stirring occasionally, for 5 minutes.
  2. Add 6 cups water and bring to a boil. Stir in the sweet potatoes, kale, lentils, and thyme. Simmer until the lentils are tender, 25 to 30 minutes. Add salt, pepper, soy sauce, and chili flakes to taste.
  3. Spoon into bowls. If desired, top with the Parmesan cheese.

(Northern Health Dietitians love lentil soup. For more recipes, see here and here and here)

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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2nd annual Dietitians Day pro tips!

Group photo

Northern Health dietitians from Haida Gwaii to Fort St. John gather together!

With Nutrition Month in full swing, it’s time to celebrate the people who bring credible, evidence-based nutrition information to the public: today is Dietitians Day!

Registered dietitians (RDs) are university-trained food and nutrition experts who work in a variety of settings like health care, the community, with business, and in private practice. We translate scientific research into practical solutions for individuals, families, and communities. We love to share our tips on healthy eating while celebrating the social and cultural roles that food plays in our lives!

Did you know that registered dietitians are the only regulated nutrition professionals in British Columbia? This means we are accountable to our regulatory college (College of Dietitians of BC), where we are required to follow professional codes of conduct and ensure our training is kept up to date. The regulatory college is there to protect the public and is your point of contact if you have questions or concerns around an RD’s conduct.

In what is quickly becoming a yearly tradition for Dietitians Day at Northern Health, I’ve once again reached out to my fellow Northern Health dietitians (and a few of our dietetic interns) to share their “Pro Tips” for Nutrition Month. Check them out below and if you are hungry for more, be sure to follow Northern Health on Twitter for nutrition information all month long. Happy Dietitians Day!

What’s your Dietitians Day pro tip?

  • Emilia (Terrace): Enjoy family meals often. People who eat together, eat better!
  • Kelly (dietetic intern, Prince George): Try roasting your veggies. It’s an easy way to bring out their natural sweetness!
  • Lise (Terrace): Jazz up your water! Try cucumber, berries, or mint. Kids can help too!
  • Emilia (Terrace): Make your own take-out. Try pizza or taco night & let everyone pick their own veggie toppings!
  • Marianne (Prince George): Be passionate about food. Grow, cook, or taste something new!
  • Flo (Terrace): Diets don’t work. Eat & enjoy a variety of foods for health & pleasure.
  • Laurel (dietetic intern, Terrace): All foods fit! Eat for your physical, mental, and spiritual health.
  • Tamara (Prince George): Get the kids involved. Let them choose a new recipe & make it together.
  • Olivia (Prince George): Bored with plain water? Try flavoured herbal teas – they are good hot or cold!
  • Flo (Terrace): Behaviour determines health, not weight. Eat intuitively, move joyfully & love your body today.
  • Darcie (Prince George): Dietitians are passionate about food & nutrition! We help translate nutrition science for everyday life.
  • Marianne (Prince George): Enjoy regular meals & snacks. Feed yourself – provide, don’t deprive!

Looking for more information on registered dietitians? Check out Dietitians of Canada.

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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Foodie Friday: Celebrating Pack Your Lunch Day!

Did you pack your lunch today? You are in good company – today, March 10th, is National Pack Your Lunch Day! We all look forward to our lunch break – a time to rest and get refreshed for the rest of the day ahead of us. But how often do you spend most of your break time starving, waiting in line to purchase food because you didn’t have time to pack a lunch?

Find more delicious and nutritious recipes like this on Cookspiration.com!

Let’s weigh the pros and cons of packing a healthy lunch (for work or for travel!):

Pros:

  • Healthier: more likely to meet nutrient needs with less fat, sugar, and sodium
  • Less costly and less time spent waiting for food
  • Able to sit and enjoy your meal for 20 minutes and can still have 10 minutes to go on a refreshing walk before it’s time to go back to work

Cons: 

  • Takes planning and time to prep your lunch
  • May not have the right containers or enough variety of food at home
  • Bored of packing the same lunch all the time

Packing a lunch does not have to be a daunting task, but it does take planning! If I can get a head start on packing lunches the day before, then the morning, and day, runs much smoother.

I usually pack 2-3 snacks such as yogurt, homemade muffin, and a fruit. I’ll also pack a healthy balanced meal that includes at least 3 food groups. The easiest choice for me is to pack leftovers from dinner the night before or I may grab something like:

  • A homemade soup (like something I might have frozen a couple months ago) with 3-4 rye crisp breads and 2 tbsp natural peanut butter or sliced cheese
  • Mixed green salad with leftover salmon fillet or a small can of salmon/tuna with chopped peppers, cucumbers and sprinkled with pumpkin seeds and whole grain toast and peanut butter.

In celebration of Nutrition Month, I have decided to share one the featured recipes on CookspirationSpiced Yogurt Chicken Tikka. Making this for dinner means I can enjoy leftovers for lunch.

This recipe provides four food groups in one meal. The recipe is also:

  • High in protein
  • High in vegetables including nutritious red peppers, tomatoes, and green vegetables
  • Has anti-inflammatory properties thanks to the spices

Adding one can of chick peas will help increase the high soluble fibre content in addition to the brown rice! With recipes like this, every day can easily be National Pack Your Lunch Day!

Editor’s note: Cookspiration was created by the Dietitians of Canada to inspire everyone to cook any time, day or night! Recipe ideas are served up to suit your mood and what you’re doing based on the time and day. Check out the website or the app!

Melanie Chapple

About Melanie Chapple

Melanie works as a clinical dietitian in Primary health care in Fort St. John. After completing her dietetic internship in Vancouver, she fulfilled her desire to move up north in 2006 because of the rich opportunity to gain experience working in all practice settings as a full-time dietitian. Melanie has a passion for food and nutrition, specifically baking, eating healthy snacks and sharing recipes with her clients and coworkers. In her spare time, you may see Melanie cycling through the Peace region, walking, or pulling her kids on a sled during the six months of snow.

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