Cucumbers

Looking to add a fresh taste to your meal? Add cucumbers! Cucumbers are full of moisture and provide a refreshing crunch to your meal.

Cucumbers belong to the gourd family along with squash, pumpkins, zucchinis, and melons. They all grow on vines along the ground. Cucumbers are classified into two main types: slicing and pickling varieties. The most common slicing cucumber is the long English cucumber, which is wrapped in plastic to help retain moisture. There are also mini English cucumbers as well that are often sold in packs of six or more, and these mini cucumbers are seedless. Pickling cucumbers are smaller with thick bumpy skin, and are perfect for pickling.

In Canada, most commercial cucumbers are grown in Ontario and Quebec, and many people grow cucumbers in their personal gardens as well all across Canada. Commercial cucumbers are grown in the field June to early September, and in greenhouses year-round. Commercial cucumbers are started in propagation greenhouses that start the plants from seeds, and once they’ve reached a certain size they are moved to a production greenhouse. Outside, cucumbers grow along the ground on vines, however in greenhouses cucumber plants are trained to grow vertically for easier access to the cucumbers. Slicing cucumbers are picked by hand, washed, and wrapped in plastic before being shipped to the grocery store. Pickling cucumbers have thicker skins and are harvested earlier, when the pickles are still small, and a machine is used to harvest them.

When buying cucumbers from the store look for firm, dark green cucumbers. Avoid cucumbers with wrinkles, a yellowish colour, puffy or soft spots. Store cucumbers in the fridge at home and leave the plastic wrapping on until you’re ready to eat it, and wash before eating. Cucumbers do not freeze well at all, they are best eaten fresh. 

Both the skin and flesh of the cucumbers have nutrients, so both can be eaten, however if eating the pickling variety raw, some people prefer to peel them. Raw cucumbers are about 95% water, contain a small amount of carbohydrates, and contains Vitamin K as well.

Pickles are made by fermenting mini cucumbers in a brine, vinegar, or other solution. Pickled cucumbers are flavoured differently in different regions of the world. Many different vegetables and fruits are pickled as well such as carrots, beets, asparagus, and many more! Some flavours of pickles include:

• Brined pickles are fermented in a brine, but no vinegar and do not keep as long as pickles made with vinegar. Brined pickles usually must be kept in the fridge.
• Bread and butter pickles are marinated in a solution of vinegar, sugar, and spices, and can be stored in the fridge or canned and stored in a cool, dark spot.
• Gherkins or Cornichons are tart pickles made with vinegar and tarragon. Sweet gherkins contain sugar in the pickling brine for sweeter pickles.
• Kosher Dill pickles are not necessarily kosher in the way that is has been prepared in accordance with Jewish dietary law, but instead the pickles have been made in the traditional way of Jewish New York city pickle makers. Kosher Dill pickles are made with a generous amount of garlic and dill in a natural salt brine.

Pickles have similar nutrients as cucumbers, however some pickles may have a high salt or sugar content depending on how they are prepared. Pickles are fermented foods, so they also may provide some beneficial bacteria to your gut health.

Check out these delicious ways to enjoy cucumbers:

Crisp Cucumber Salsa Recipe: How to Make It

Greek Salad Recipe: How to Make It

Easy Refrigerator Pickles (10 min & 4 Ingredients) – Pinch and Swirl

References:

What’s in Season? Cucumbers – Canadian Food Focus

How Fermented foods & Probiotics Help Gut Health

Pickled cucumber

Roblin Health Care Auxiliary recognized for 75 years of providing support

The Roblin and District Health Care Auxiliary celebrated a milestone in October 2024.  Members gathered to recognize 75 years of providing support and enhancing services at Roblin’s hospital and personal care home. From the early years of purchasing bed linens and blankets to collecting vegetables and home canned goods for the kitchen, to now raising funds for equipment purchases and furnishings, Auxiliary members have a notable history of giving back to the community. Pictured with their anniversary cake at their annual fall fundraising luncheon, current members of the Auxiliary celebrate accomplishments both past and present. Prairie Mountain Health congratulates and sincerely appreciates the Roblin and District Health Care Auxiliary for all of their hard work, dedication and commitment over the years! (With picture and files courtesy of Roblin Review).

Holiday Greetings from PMH CEO

It’s beginning to look a lot like Christmas! Every year, the holiday season seems to sneak up on us, and sometimes for different reasons. Last year, we had mild weather over the holidays and little snow, so that caught us off guard. It’s a different scenario altogether this year. There’s no worry about not having a white Christmas; in fact, some areas may have experienced more snow than they did most of last year. This is great for outdoor winter activities. Snowshoes anyone?

I would like to take a moment to reflect on the extra things our staff do during the winter months that may go unnoticed.  Despite unfavourable winter road and weather, staff consistently go out of their way to ensure our many facilities and services continue to operate.  Whether it’s clearing snow from entrances, exits, parking lots, and other places in between, cleaning waiting areas, hallways and patient rooms, or making sure we have plans in place in case nasty weather hits, there is a lot to consider over the winter season.

Many times, our staff are also there to lend extra support, a listening ear, or reassuring hand to those who are in our hospitals, personal care homes, and the community who are not able to be with their families during the holiday season. We are deeply grateful for their dedicated care and compassion!

Some timely tips to consider over the holiday season:

• When considering visitation at our sites, if an ‘in-person’ visit isn’t possible, PMH encourages families to provide a personal device, such as a cell phone or iPad, to their family member for a direct connection.

• Let health centre patients and personal care home residents know you are thinking of them by visiting the PMH website and filling out the “well wishes” information. By making this request, it will be delivered directly to the person on your behalf.

• For those who have lost loved ones or for those facing other stressors and challenges, the holiday season is an extremely difficult time of year. PMH provides mental health services and support for those in need. We all have mental health, and we have to continue to make our well-being a priority. Remember, ‘that if you don’t make time for your wellness, you will be forced to take time for illness.’ To learn about the available resources and supports, please visit our website.

• Consider donating to a worthy cause in your community. It may include a Community Health Foundation, Hospital Foundation, Food Bank, or Hot Meal Program.

Here’s to a holiday season filled with love, happiness, fellowship and memories. Decorating the tree, exchanging gifts, celebrating traditions, watching heartwarming movies, enjoying a festive meal, volunteering —whichever ways you choose to celebrate, our wish is that you make it as enjoyable as ever! Maybe even a snowshoe race this year?

On behalf of the PMH Board of Directors, our Executive Management and Regional Leadership Team and our staff, we wish everyone a safe, healthy and happy holiday season and all the best in 2025.

Treena Slate, CEO
Prairie Mountain Health

Helping Yourself Heal During the Holiday Season

If you are grieving, the approaching holiday season can be difficult.  For many people, the sights, sounds and smells associated with the holidays may bring up memories about the person who has died.  The twinkling lights, cheerful music, family gatherings and societal expectation of joyous holiday spirit can bring about a renewed sense of personal grief. 

There is no right or wrong way to feel during the holiday season.  It is important to be tolerant and compassionate with yourself as you continue to heal.  We hope that these suggestions, adapted from the work of Dr. Alan Wolfelt, will help you to cope with your grief during this joyous, yet painful, time of the year.

• Be Compassionate with Yourself: let your holiday grief be what it is and give yourself permission to feel what you feel.
• Survive: If the death was recent, you may be in survival mode this holiday season and that is okay – the world will keep turning whether you participate in the holidays or not.  
• Be Tolerant of your Physical and Psychological Limits: grief can leave you feeling fatigued and low energy levels may naturally slow you down.  Respect what your mind and body are telling you and build in time for resting and self-care.
• Eliminate Unnecessary Stress: avoid overextending yourself and take steps to reduce the expectations placed on you during the holidays.  Consider simplifying your holiday rituals instead of abandoning them altogether.  Keep the traditions that matter most to you and set the others aside, at least for now.
• Be with Supportive, Comforting People: identify those friends and relatives who understand that the holiday season can increase your sense of loss. Being with people who encourage you to be yourself and accept your feelings – both happy and sad.
• Talk About the Person Who Died: recognize the need to remember your special person and include them in conversations and traditions. It can be help to acknowledge the person who died, perhaps by setting a place at the holiday table, hanging an ornament/stocking or cooking their favorite meal.
• Do What is Right for You During the Holidays: focus on what you want to do and what feels right for you. Muster up the courage to communicate your wishes to the people in your life who support you.
• Plan Ahead for Family Gatherings: Decide which family traditions you want to continue and which new ones you would like to begin. Structuring your holiday time can help you anticipate what is coming and reduce feelings of panic, anxiety and fear.  However, as you make your plans leave room to change them if you feel you need to.
• Embrace Your Treasured Memories: memories are part of the legacy left behind when someone dies. Keep in mind that memories are tinged with both happiness and sadness. If your memories bring laughter, smile.  If your memories bring sadness, it is alright to cry.  Sharing your memories with family and friends can be a comfort.
• Renew Your Resources for Living: Spend time thinking about the meaning and purpose of your life and define the positive things that still surround you. This is not to discount the hurt, because the hurt is part of grieving, but it can also be helpful to identify things that make life meaningful.
• Attend a Remembrance Ceremony: many communities host special remembrance ceremonies during the holidays. The act of joining together with others in grief and ritualizing mourning can be very healing during the holidays.
• Believe in a Better Next Year: believe in your capacity to heal and grow through holiday grief.

Above all, love yourself and allow yourself to be surrounded by loving, caring people who understand your grief this holiday season.  The Palliative Care Volunteer Service extends the invitation for grievers to participate in several events being hosted across Prairie Mountain Health. Please note, many religious organizations also host Blue Christmas Services.  For more information about these events, or to add your community event to the list, please contact the Palliative Care Volunteer and Bereavement Coordinator at 204-578-2310.

Prairie Mountain Health Remembrance Ceremonies:

Brandon Brockie Donovan Tree of Memories Lighting: December 5, 2024 at 7:00pm

Brandon Memories Chapel Christmas Service: December 6^, 2024 at 7pm

Boissevain Longest Night Service December 21, 2024 at 7:00pm

Carberry Memory Tree of Lights Ceremony: December 13, 2024 at 5:30

Dauphin Pathways Funeral Service: December 16, 2024, at TBA

Erickson Memory Tree Lighting Ceremony: December 21, 2024 at 7pm

Killarney Tree of Lights Service: December 11, 2024 at 7:00pm

Minnedosa: Longest Night Service: Dec 21, 2024 at 7:00pm

Rivers Community Memorial Service: November 3, 2024 at 3:00pm

Russell Memory Tree Lighting: November 29, 2024 at 7:00pm

Souris Blue Christmas Ceremony: December 1^, 2024 at 7:00pm

Swan Rivers Angels Among Us Service: December 4, 2024 at 7:00pm

Virden Memory Tree Lighting: November 21, 2024 at 7:00pm

If you cannot join an event in person, you may wish to join a free webinar being hosted by the Canadian Virtual Hospice titled “Grief Chats: Grief and the Holidays” (December 9^th, 2024). Visit the website to register.

Wishing you comfort this holiday season,

Palliative Care Volunteer Service

Submitted By: Carla Mitchell, MSW/RSW
Volunteer and Bereavement Coordinator
PMH Palliative Care Program

Take Our Kids to Work Day offers students a glimpse at health care careers

Prairie Mountain Health (PMH) once again participated in “Take Our Kids to Work Day”, a national program which took place on November 6. The coordinated day, aimed at Grade 9 (or equivalent) students, is hosted by parents, friends, relatives and volunteers at workplaces across the country.

The program supports career development by helping students connect school, the world of work, and their own futures. Students spend the day in the workplace of a parent, relative, friend or volunteer experiencing and learning about the world of work as they begin to explore possible career paths.

PMH has been very supportive of this day and encourages students wishing to enter the health care industry to participate. This past year, PMH had 103 requests from students to take part in the initiative. This was up significantly from 2023, when 67 students participated.

“This day is a welcomed opportunity to have students explore health care careers,” stated Larissa Kominko, Recruitment Manager for PMH. “The hope is that one day these could be our future health care workers, so we continue to look at ways to enhance the program and experience.”

Kominko wishes to sincerely thank all staff who spent time with Grade 9 students during the day.

Give the gift of your time during this festive season

During this holiday season, the spirit of giving is all around us. The festive season offers a chance to spread some cheer not only during the Christmas season but perhaps during periods throughout the year as well. This would be an excellent time to consider being a volunteer within a Personal Care Home (PCH) within the health region.  Volunteering in a PCH is meaningful in that it improves the lives of both residents and the volunteers. And it will give you a feeling of joy to know you are making a difference!  

There are many different ways you can make an impact at the PCH.   Some examples are assisting residents to play bingo, playing a card game with a resident, assisting recreational staff at programs such as bowling, parties and more, or register to be a friendly visitor.  The possibilities on how one can make a positive impact is endless.  

Volunteering at a PCH provides a unique opportunity to create meaningful connections with residents. Volunteering your time to sit down with a resident to talk and listen to their stories, laugh together during an activity or just to offer a comforting presence, can create strong, lasting bonds and friendships.  Companionship from a volunteer enriches the lives of the residents in the facility with a positive impact. Volunteers in a PCH are a very important part of the Health Care Team.

If you are interested in becoming a volunteer in a Personal Care Home, contact Prairie Mountain Health at [email protected] or please stop in at a facility and pick up a volunteer registration form from recreation staff.

More information on volunteering in general region-wide can be found on the PMH website here Volunteer Services – Prairie Mountain Health

On behalf of the PMH volunteer program, we thank our volunteers past and present for all that they do for our patients, residents and staff.  Happy holidays to everyone! All the best in 2025!

December 5th is International Volunteer Day, Prairie Mountain Health Volunteer Services would like to extend a heartfelt thank you to all of our incredible volunteers. Your unwavering dedication, selflessness, and compassion make a tremendous impact on our community, and we are truly grateful for the time, energy, and care you give.

Your contributions help us provide the highest level of service, and your efforts inspire all of us to continue making a difference. Today, we celebrate YOU and the incredible work you do every day.

Thank you for being a vital part of the PMH family and for helping us make a lasting difference in the lives of those we serve.

With deep appreciation,

PMH Volunteer Services Team

Three self-care tips to boost your nutrition and wellbeing over the holidays

Food is more than nourishment. Food is a connection. Food is culture. Food is creativity.

Sharing food with others and eating together are common threads throughout the world. Food is a creative expression of values and traditions. This is evident during the holidays.

The holidays can bring joy, but they can also bring some stress. Here are three self-care tips to boost your nutrition and wellbeing over the holidays:

Stay hydrated

Our bodies are mostly made of water. So, it is not surprising that you can feel down in the dumps when you have not had enough fluids. Common symptoms of not getting enough fluids are headache and tiredness. Dizziness is another symptom which can increase the risk of falls.   

Many times, we think we are hungry when we are actually thirsty. Try having a glass of water. Like a wilted plant, you may find it is the pick-up your body needs. Bring water with you when doing errands and shopping for the holidays.

Be mindful 

With the hustle and bustle that comes with the holidays, we may eat on the go more. We may eat differently when we are stressed. During the holidays, we also tend to graze on food when it is within reach. As a result, self-awareness can fade away.

Mindful eating is about bringing your awareness back to yourself and tuning into your senses. Focus on the flavours, textures, and aromas of your food. Slow down and enjoy every bite.

Mindful eating is also about tuning into your hunger and fullness cues. Avoid going to a party or gathering famished. Have a glass of water and a light snack before you go. Not only will it keep you hydrated, but it may also help you stop overeating.    

Keep a regular sleep schedule

A lack of sleep may lead to food cravings and affect your food choices.

A key factor in getting a good sleep that is often overlooked is going to bed and waking up at the same time each day. I know it may be difficult with travel, hosting company and all the extra activities that come with holidays but try to keep a regular sleep schedule.

Sometimes, your sleep is disrupted, like when caring for a sick child. But you can do things that are within your control to help with sleep, such as turning off electronics one hour before bedtime.   

With a night of good sleep, it may be easier to reach for carrot sticks instead of cookies (well, if you are a cookie lover like me, you may still have a cookie or two).  

A final thought: Let go of perfection. Release expectations of what the holidays should look like. The perfect life and the perfect holiday do not exist. They are just ideas portrayed in stories and media.

Wishing you well this holiday season!

By Vanessa Hamilton, RD/Healthy Living Facilitator
Health Promotion and Community Development