Cabbage

According to Half your plate “cabbage is one of those under loved and misunderstood veggies”.  There are many different types of cabbage available in the grocery store all year.  Half your plate recommends choosing green cabbage heads that are firm, solid and heavy with bright fresh colour.

Cabbage is a low-calorie vegetable, which contains a variety of vitamins and minerals and a good amount of fibre. It is a versatile vegetable that can be used in many different ways. We often associate cabbage with cabbage rolls. If you don’t have time to roll the cabbage, try this unstuffed cabbage roll recipe.

Cabbage can also be purchased pre-shredded in a coleslaw bag. While coleslaw is a quick and easy side dish, the sky is the limit on uses for the coleslaw mix. Here is a quick and simple recipe for Fried Rice, which is a one pot meal using leftovers.

The Canola Growers have published this delicious recipe called Veggie Loaded Noodles, which is a regular request from my family. To make this dish a full meal, we cut up a package of firm tofu that we marinate in the sauce, for 1-12 hours prior to making the recipe.  However, it would also work well if you used cooked chicken, turkey or pork.

Ann Thurlow is a retired CBC broadcaster and writer in Charlottetown and wrote “My PEI Cabbage Cookbook”. She recommends a favourite way to cook cabbage is to chop a cabbage into quarters and roast it for 30 minutes, with “a whole bunch of olive oil on it — and garlic salt, if you’re feeling a little racy.” She notes that “cabbage is a little gift from the universe that far too many Canadians are overlooking.” (CBC The Current from March 10, 2023) So next time you are in the grocery store, don’t walk past the cabbage display but stop and pick one up for your next meal!

Submitted by: Sandra Smith, Registered Dietitian

Good Food For A Good Mood

Written by Candy Irwin

Well, who knew?  Eating cookies for breakfast is A-OK!  As a matter of a fact, it’s a ‘thing!’  There’s a proviso, though.  (Of course, there is)!  A breakfast cookie (or two), mindfully chosen, provides a whole lot of nutrition – loads more than a simple piece of whole grain toast!

As an example, everyone present at ”Good Food For A Good Mood,’ jointly presented by the Municipality of Harrison Park Age Friendly Initiative Committee (HPAFIC) and Prairie Mountain Health (PMH), sampled a Pumpkin Cookie that required no special or unusual ingredients. 

Each bright orange cookie included carotenoids, betacarotene, lutein and zeaxanthin, all powerful nutrients for the health of our eyes.  Additionally, the recipe invited you to make the cookies ‘your own’ with the inclusion of dried fruit and nuts, seeds or dark chocolate chips.

Then (are you ready for this?), we washed it down with a mug of steaming hot coffee, which is good for your brain health!  (Really)!

So, on that Monday afternoon at the Sandy Lake Drop-In Centre, Chantal Morais, Registered Dietitian with PMH Community Health Promotion, focused on having a healthy relationship with food, most definitely eschewing fad diets of every description.

“Normal eating,” she said, “is welcoming all foods without guilt or fear.” 

“So many things can influence our food intake – shortness of time (ie. Grab a bite and run.), loneliness, budget, what’s available at certain times of the year and so on.”

Morais’ advice to us all is to eat ‘mindfully,’ as often as we reasonably can.  ‘Mindful eating’ is, in part, defined as “choosing to eat food that is both pleasing to you and nourishing to your body and using all your senses to explore, savour and taste,” which, by the way is difficult, if not impossible, to do in front of the television. Tsk. Tsk.

To punctuate this, we all sampled a prepared-on-site ‘Raspberry-Spinach Twist Smoothie,’ which included milk, raspberry yogurt, raw spinach,  unsweetened frozen raspberries, ground flax seeds and vanilla. 

“No flax seeds?  Well, don’t worry,” said Morais.  “Don’t put them in!”  Don’t have any raspberries?  No worries.  Substitute with any berries you have on hand.  (A blueberry smoothie with a touch of almond extract, is dee-licious)!  No spinach?  How about a bit of kale?

Truthfully, the smoothie was lovely and you couldn’t tell there was any spinach in there, unless you peered (mindfully) into your little sample cup — in my case, while wearing your reading glasses!  Ha!

After that fun, the conversation changed and was rather sobering.  “North Americans get almost half their calories from ultra-processed foods, a dietary pattern linked with poor overall mental health.”

“Not good, but something easy enough to overcome.” said Morais, handing all 30 attendees a list of Brain Healthy Foods, “rich in nutrients that your brain loves.”

“Your brain,” she said, “is mostly water, so stay hydrated.”  Easy enough.  Then, look at your list and make some small swaps.  Making an egg dish?  Add some leafy greens, like beet tops, maybe.  (Puree them and picky eaters won’t even know they are in there).  Love your morning cereal?  Maybe switch to baked oatmeal.  There are many delicious recipes on-line and one 8” x 8” pan can set you up for a whole week.

Nothing like a demonstration!  So, Morais, with HPAFIC Chair, Doreen Stapleton as her trusty assistant, fired up her frying pan and made ‘Spinach and Black Bean Quesadillas.’

First you saute a few handfuls of chopped spinach with a chopped onion, a minced garlic clove, a cupful of canned black beans and a pinch each of cumin and hot pepper flakes (optional).  Easy peasie!  Assemble your quesadilla with a few spoonfuls of shredded cheese, pan fry in a skiffle of olive oil and chow down as is, or, perhaps with your favourite salsa or guacamole.

Tasty and brain-healthy to boot!  Why not get adventurous and add some new foods to your diet – such as lentils, quinoa or plain fermented dairy such as kefir.  Clam chowder, anyone?  The kids at school like dried seaweed as a crispy snack.  How about that?  (I didn’t like it so I stuck it on half a sandwich and now I do it all the time).  Grin.

“Thinner,” continued Morais,  doesn’t equal happier or sexier or morally superior.”  “Did you know,” she asked, “that our bodies are genetically inclined to be at a body weight that they’re comfortable with?”

Normal eating is giving some thought to your food selection so that you eat nutritious food, but not being so wary and restrictive that you eliminate the joy of eating. 

Healthy Together Now – Grant Intake Deadline February 1, 2024

Healthy Together Now (HTN) is a community-led, regionally coordinated, government-supported initiative to help prevent chronic disease in Manitoba. Communities within Prairie Mountain Health can apply for funds to implement programs focusing on healthy eating, physical activity, mental well-being and tobacco prevention and reduction. Grants are awarded for up to $5000 per organization.

Quarterly Intake Deadline Dates: May 1, August 1, November 1 and February 1.

Steps to take to create a successful grant application:

• Take time to read the funding guidelines. The approval committees prioritize grants that have strong partnerships, aim to support under-served populations (such as improving access) and have planning or input from the community and end user of the program
• Engage community partners. Partners can play a small (advertising) or significant role in the project (financial contribution, venue, staff time). 
• Contact a Health Promotion staff member. They can assist you in developing your project idea (see contact information at the bottom of the article)

Note: Applications that may have been approved for one area may not be funded in another area. The approval committees consider several factors when approving grants. 

To learn more, visit our Healthy Together Now page on the website.

Please enjoy learning about three successful projects from this past year!

Elbert Chartrand Friendship Centre in Swan River hosted a successful series of classes for pre and post-natal families using Healthy Together Now grant money. The Friendship Centre provided a healthy snack each week as parents learned from community partners who presented on Infant CPR, labour and delivery and Crisis Centre programs. Activities with literacy, Indigenous components, and hands-on cooking sessions promoted an interactive program. To continue learning at home, families received simple grocery items to create a snack or light meal with proteins, grains and various new and familiar fruits and vegetables.   Emma-Leigh Rusk, a facilitator, reported that the program was able to sustain the number of participants through the program and was pleased that fathers were drawn to attend as well. Partnerships and weekly feedback from participants also led to the success of this program.

The Brandon Men’s Resource Centre received HTN funding to expand healthy recreational activities for men and help them balance their minds, bodies, and spirits through physical activity, traditional teachings, cooking classes, and cultural activities. My favourite activities were playing bocce ball, learning how to fish, fillet and cook pickerel and attending a Powwow. Participants learnt new skills and met other like-minded men in a safe and positive space.

This past year, Neepawa and Area Settlement Services used HTN funding to provide cooking classes to new Canadians in the area. Participants learned healthy eating, meal planning and budgeting, and recipes using locally sourced and affordable ingredients while also learning English at the same time! Neepawa and Area Settlement Services partnered with the Neepawa Salvation Army Food Bank to ensure participants were aware of the services available and ensure recipes aligned with everyday food bank items. 

For more information, please contact one of the following Health Promotion staff members:

Race, Ethnicity & Indigenous Identity Data

Let’s achieve health equity together.

We are gathering information from patients to help us understand and close existing gaps in health care access, experience and outcomes.

• Race
• Ethnicity
• Indigenous Identity

Earlier this year, Manitoba became the first Canadian Province to collect Race, Ethnicity and Indigenous identity data as part of the admission process at all hospitals and at CancerCare Manitoba’s BreastCheck Program.

These questions are voluntary and your participation will not impact your care. Your answers are protected under the Personal Health Information Act (PHIA). The data will further help identify gaps that exist and actions to address them.

Q: What are you using my information for?
A: This data helps us make sure we can respond to the specific needs of our community by identifying and addressing any gaps in the services we provide.

Q: Who can see my answers?
A: Your answers are protected like any other personal health information. Your information will stay in your Electronic Patient Records and be accessible to members of the health care team taking care of you. Your responses will not negatively impact your care. In the future, researchers may also want to use this information. In such cases, anything that would identify you as an individual will be removed.

Q: Who is being asked these questions?
A: We ask everyone the same questions to make sure our data accurately reflects the people we serve.

Q: Do I have to answer these questions?
A: These questions are voluntary. Your participation will not impact your care.

Q: What if I have concerns about the way I am being treated because of my race or ethnicity?
A: Every service delivery organization has a Client Relations or complaint process you can contact to report any concerns about the way you are being treated in health care. If you need support in deciding whether or not to report something, or help in navigating the process, you can reach out to someone you know or a community organization you trust.

Click here to read a letter from Dr. Marcia Anderson, Vice-dean Indigenous health, social justice and anti-racism Project Lead, on behalf of Shared Health.

To learn more visit sharedhealthmb.ca/rei

Craving Change® in 2024?

As we prepare to flip calendars and ring in a new year, people may find themselves making new year’s resolutions for the year ahead.  Often these resolutions centre around goals of improved personal fitness and nutrition and people find themselves making a promise to quit some of their usual habits, resolving to make improvements in these areas.  If finding ways to improve your eating tops your list, Prairie Mountain Health wants you to know about the Craving Change® program and let you know how you can get involved.

Craving Change is a 3-session course that has been developed by a registered dietitian and clinical psychologist to help people understand their triggers for problematic eating, discover ways to control cravings, and to maintain healthy changes! 

Sherrill-Lee Hyra, a Health Promotion Coordinator, with PMH is one of the facilitators who leads Craving Change®  in the region.   “We live in a society where outside factors greatly affect our eating. The Craving Change®  program takes a look at our eating environments as well as explores how emotions and learned behaviours influence the decisions we make around food,” Hyra said.   This is a necessary first step when working towards sustainable changes to our eating behaviour.

If you have ever struggled to maintain healthy eating habits and want to learn more about what your eating is all about , attending a Craving Change® class series might be for you. “The program is not about dieting. It is about understanding the many factors that influence our eating behaviours,” Hyra said. “Having other participants in the class to share and learn from is also helpful.”

Prairie Mountain Health is offering several courses throughout the new year.  Starting the 3rd week of January, courses will be offered virtually using the MS Teams Platform. While space is limited there is still room for people to sign up. If you would like to register for a class this new year please call Prairie Mountain Health’s Healthy Living Toll free line at 1-877-509-7852 to learn about the course times and dates.

MONDAY AFTERNOONS
January 15, 22 & 29
1:30-3:30pm
Offered virtually by MS Teams

THURSDAY EVENINGS
January 18, 25 & February 1
6:30-8:30pm
Offered virtually by MS Teams

Find a printable poster here.