Accessible Smudging in Prairie Mountain Health

Prairie Mountain Health (PMH) has been working on an initiative to ensure that smudging within PMH facilities is recognized and accessible. A Smudging Ceremony Policy is in place to guide staff in supporting clients and families who wish to smudge during their stay at a PMH facility. Many facilities have designated areas where smudging can take place, as ventilation requirements must be considered. In newer PMH facilities, the ability to accommodate smudging has been incorporated into the design, with access available in many patient rooms.

Prairie Mountain Health Indigenous Health has created 27 smudge bundles for use in acute care facilities. These bundles are available for patients who wish to smudge while in hospital. Individuals interested in smudging while staying at a PMH facility can ask staff, such as their nurse, for a referral to an Indigenous Health Patient Advocate, who can help arrange a smudge ceremony.

Awareness of smudging availability within PMH facilities has been promoted through Patient Advocate visits, during which clients are informed about the option to smudge. Posters have also been created and displayed throughout facilities for public awareness. In addition, smudging in PMH facilities is discussed at Services to Services meetings with First Nation communities so attendees can share this information with others in their communities.

Requests for smudging are most often directed to Patient Advocates or Spiritual Care staff within the facilities. Patient Advocates also receive referrals from PMH staff through the Indigenous Health email when a client requests access to smudging. Smudge bundles are easily accessible in many facilities so staff, clients, and family members can use them when needed.

Currently, Indigenous Health is preparing an additional 20 smudge bundles for distribution to several Long-Term Living facilities. While not all facilities currently have a bundle available, the goal is to provide at least one bundle in every PMH facility to reduce barriers to accessing smudging ceremonies for clients and their families.

Attached is a photo of a smudge bundle. Each bundle contains the four medicines — tobacco, sage, cedar, and sweetgrass — along with a smudge bowl (shell), matches, and a container for safely storing ashes until they can be properly offered. The bundle also includes a set of flip cards that provide information about the medicines and their uses, a smudge prayer, guidance on smudging practices (while recognizing that practices may vary), the importance of smudging, and instructions for replenishing the bundle contents. Before printing, the flip cards were reviewed by Elders to ensure the information and materials were appropriate for their intended purpose.

Physical Activity and The Great Outdoors

Welcome to PMH Moves – a year-long Health Promotion series shared through PMH Communications. Each month, we’ll highlight a different way movement supports health across the lifespan — from boosting mood and focus to strength, walking, healthy aging, and staying active through the seasons.

While the topics will change, the message stays the same: every bit of movement counts — and it all adds up. Take what works for you and leave the rest.

This month’s article highlights how moving outdoors can support both physical and mental health while making activity more enjoyable.

Manitobans are fortunate to live in a province offering a vast, diverse natural landscape with potential for outdoor activity as varied as its seasons. Bored with your activity? Switch the location or the time of year.  The view from the treadmill may never change, but nature is always refreshing itself.

Nature provides sensory stimulation and a changing view, whether it’s fresh air during a walk, feeling the earth sift through our fingers while stretching to plant a garden or hearing bird calls while rowing across the water.

Using our bodies as a mode of transportation allows us to move our bodies while getting where we need to go. Walk, bike, or roll to add movement in your day. Outdoors is easy to access.

Outdoors feature natural inclines, uneven surfaces to challenge our balance skills and engage muscles we may not use while exercising with equipment indoors. Changes in wind add resistance and natural assistance cooling off. While walking outdoors there is a tendency to move further and faster.

Being physically active outdoors provides many health benefits. Our bodies and minds relax outdoors, reducing stress levels and muscle tension while increasing Vitamin D.

Try spending a few minutes every day outdoors – stretching in the sunshine, pushing a lawn mower (or a stroller) or climbing up a hill to watch the sunset.  Small amounts of movement still count – and they all add up!

Summer Safety

Bring on those warm Manitoba summers we spend so many months waiting for!

Check out these summer safety tips and resources to keep in mind while we are out enjoying the sunshine.

Protect your skin

Taking precautions can help prevent your chance of skin damage.  Wear a wide brimmed hat, sunglasses and sunscreen.  Stay out of the sun at the hottest part of the day (11am to 4pm).

Enjoy the sun safely | Canadian Cancer Society

Stay cool

Avoid heat exhaustion and heat stroke by drinking lots of water, take breaks indoors from the heat or stay in the shade when possible and be aware of the signs and symptoms to cool down when your body needs it.

When It’s Hot Poster

Safe swim

Whether you and your family are in a pool or lake, take care.  Use life jackets (especially on the boat), be aware of swimming ability of those around you, know your limits and your environment.  And always stay within arms reach of little ones.  Drownings happen fast and are often preventable.

Summer Water Safety

Bike safety

Teach road safety to our children, kids should not be allowed to ride alone until they are 10 years old.  Make sure you and your kids are riding a bike that’s the right size for you and fasten up that helmet so it fits properly.

Cycling – Parachute

Cottage Cheese: The High Protein Food Everyone’s Talking About

Cottage cheese is a protein packed, soft cheese. Its fresh curds offer a mild, tangy flavour, making it a good pairing for both sweet and savoury dishes.

Cottage cheese is made by adding acid (vinegar or probiotic culture) to milk which separates the curds (solid) from the whey (liquid). The curd is then cut into small pieces and cooked to help release moisture. Next it is rinsed and drained to reduce acidity, helping to create its mild flavour. Typically, salt and cream are added at the end for a smooth consistency.

There are various types of cottage cheese in the market. Cottage cheese with differing fat percentages, ranging from fat free to 4%, small and large curd, whipped, dry curd, lactose free, and flavoured.

Cottage cheese contains approximately 14g of protein per ½ cup serving! The recommended dietary allowance for protein is 0.8g/kg for the average sedentary adult. However, more protein is needed with increased activity. Besides protein, cottage cheese provides 175mg calcium per serving. Cottage cheese also offers minerals such as potassium, phosphorus, and magnesium and is a source of vitamin B12. Unlike milk, cottage cheese is not typically fortified with vitamin D or A. Cottage cheese has about double the amount of sodium compared to a 1oz serving of cheddar cheese, however, low sodium options are available.

Try something new!

1. Sprinkle it. Make a savoury cottage cheese bowl by topping a serving with savory spices such as cumin and black pepper, along with nuts or a drizzle of tahini.
2. Spread it. For breakfast or lunch, spread it on whole-grain toast and top with brightly coloured fruit such as berries or slices of kiwi or avocado.
3. Mix it. Instead of using mayonnaise, make egg salad or tuna salad with cottage cheese. Serve on a big bed of greens.
4. Scoop it. For a protein boost, scoop cottage cheese onto a bowl of cooked rice, pasta or oatmeal; swirl it into eggs before scrambling; or top pancakes with cottage cheese and fresh fruit.
5. Dip it. Use cottage cheese as an ingredient for a creamy dip. Prevent food waste by adding leftovers from the fridge: make a sweet dip sweet by blending in ripe fruit and a drizzle of honey. Or, go savory with whatever herbs you have on hand or green onions. Serve with whole-grain crackers or flatbread.
6. Use as a paneer substitute. Paneer is a style of cottage cheese originating in India. Cottage cheese may be used as a substitute for paneer in dishes such as curry, masala and more.
7. Blend it. Once blended, cottage cheese has the consistency of yogurt or sour cream, but with a less tangy taste. Use it in chocolate pudding, vanilla ice cream, or blueberry smoothies.
8. Cook or bake with it. For recipes such as lasagna or stuffed shells, cottage cheese is often listed as a substitute for ricotta cheese. Some breads and muffins also may include cottage cheese as a protein-rich ingredient.

Check out the recipes below:

Whipped Fresh Herb Cheese Recipe

Fluffy Blueberry and Cottage Cheese Pancakes | Dairyland

Chickpea and Kale Bowl Recipe | Dairyland

Crustless Bacon and Cheddar Mini-Quiche Recipe | Dairyland

Cottage Cheese Fruit Smoothie Recipe | Dairyland

References:

What to Look for in Cottage Cheese

Cottage Cheese | Canadian Dairy Commission