New Year's Resolutions - how to succeed at your goals

A New Year’s Resolution is a promise that you make to yourself to start doing something good or stop doing something bad on the first day of the year.

These promises to ourselves are most often made with the best intentions however they don’t seem to always “stick”.  Just a few days into the New Year, people often abandon that promise and revert back to their old ways.  Why does this happen?

The problem is that a New Year’s Resolution often becomes a wish without a plan.  “I want to lose weight” could very easily be rephrased to “I wish to lose weight”.  Or “I want to win the lottery” becomes “I wish to win the lottery”.  You can wish and wish all you like but unless you create a plan or some goals for yourself, nothing will happen!

To have success, you need to make a properly set “goal” for what you want to DO to keep that promise to yourself.  Your goal needs to be specific, measurable, realistic and achievable.

Here are some tips to consider when setting goals for yourself:

• Start small.  Don’t create a mountain of expectations for yourself!
• Identify one small goal to start.
• Create a plan of what it is you want to DO.  
• The idea for a goal has to be your idea – don’t set a goal simply to please someone else because it’s more than likely you’ll abandon that goal.
• Is your idea achievable and realistic?  If you can give yourself at least a 7 out of 10 chance of achieving your goal, then you are on the right path.  Anything less, then you are setting yourself up for failure.
• Be specific about your plan.  Clearly state what it is you want to do, how much, how often, when, where.
• Remember to re-evaluate your goal periodically.  Is it working?  How am I doing?  If things are not going so well, then revise the goal to something more manageable.

This may take some practice setting goals for yourself however once you start to see success, this will give you confidence, momentum and enthusiasm to stick with it!

Christina Vesty is a Registered Nurse and the Chronic Disease Management Coordinator at the Leduc Beaumont Devon Primary Care Network. 

Happy New Year!

New Year’s Resolutions – Activity

Ah yes … it’s that time of year again, when we all vow to make changes in our activity level. 

“I am going to start going to the gym every day.”

“I am going to get up earlier every day and go on the treadmill before going to work.”

Every January, fitness centres are jam packed with people and a month or two later, the gyms are deserted.  When it comes to both activity and eating healthier, we tend to go with the all or nothing mind-set and one setback can often send everything off the rails.  Sound familiar?  So many of us fall into a trap of making general wants and wishes:

“I want to lose weight.”

“I wish to be more active.”

“I want to eat better.”  

When it comes to New Year’s resolutions, making those plans and goals as specific as possible will help with following through.  Create SMART goals to give yourself a better chance of success and sustainability. 

SMART goals are:

Specific

Measurable

Attainable

Realistic

Timely

Read our blog post about making SMART goals here.

A SMART goal looks like this:

“I am going to walk on my lunch hour for 15 minutes three days per week.”

A goal such as this is manageable and will provide both health and postural benefits. 

Remember that it is wintertime and prepare for the weather. Dress in layers and wear proper footwear for walking outdoors in the winter. If the weather is really bad, walk indoors or climb the stairs.

Another goal is to register for an exercise class one or two days a week, then plan ahead by scheduling your day and meals around this class.  Signing up for a registered class for a pre-determined number of weeks is often a good way to stay motivated.  Little things like knowing there is an end date and having paid for the class upfront can sometimes be what keeps you going.  Workout buddies can also be good motivators for accountability; plan on meeting a friend at the mall and doing a 20-minute walk, at a brisk pace, before you do your shopping.  If you can’t get to a class or the mall, do your own exercise routine at home. 

The goal is to be healthier by being more active, which is the result of sustaining lifestyle changes that started with setting small and specific goals.   

Corinne Cutler is an Exercise Specialist at the Leduc Beaumont Devon Primary Care Network. 

Dealing with bereavement and grief during the holiday season

People grieve in different ways and any advice offered is done so for general purposes.  You may find some of these tips helpful and that others might not be for you.  There is no set way that people are supposed to grieve.  We all do it in our own time and in our own way.
Overall, we know that most bereaved people generally cope with their loss pretty well.  There is certainly sadness, but most people are able to continue moving forward and slowly rebuild their lives. During the holidays, however, many people find themselves having strong emotional reactions just as they would to other important dates such as the loved ones birth date or the date of their passing. These reactions are called “anniversary reactions.”  

The holidays come with an expectation of cheerfulness and joy that many people who are grieving the loss of a loved one can find difficult to live up to.  Those who are grieving often feel uncomfortable about expressing their sadness out of a fear of “being a downer.”  Others are often full of well-intended advice as to how to lessen the pain.  However, sometimes seemingly innocent remarks can be intensely painful for someone who is mourning.  For example, a blessing around the Christmas dinner table giving thanks “for the whole family being together” can feel like a knife in the heart.  The holiday season can bring with it sudden reminders of the loss through the endless parade of past rituals, traditions and memories.

Here are 10 suggestions of things to try if you’re grieving the loss of a loved one through the holiday season:

1. Do less - grieving takes a lot out of us physically and emotionally, leaving us depleted of energy.  Reduce the pressure on yourself to do it all.  Consider cutting back on things like sending out cards, entertaining, baking, decorating, putting up a tree, buying presents, etc.

2. Be direct - if you are not in the holiday spirit, be clear about this with others.  Let others know what they can, and cannot, expect of you this year.

3. Change your traditions - consider changing your normal holiday routine if the thought of a standard Christmas is too difficult to bear.  Perhaps this year you might decide to go on a special trip or have dinner with friends rather than the traditional family get-together.

4. Create new traditions - you may choose to honour your loved one by creating a new tradition that allows you to keep their memory present.  This might be done by setting a special place for your lost loved one at the dinner table, spending part of the day reminiscing about them or perhaps hanging a stocking filled with memory keepsakes of them.  Sometimes these honouring traditions give you and others permission to talk about your loved one and remember them at this time of year.

5. Ask for help - talk to someone.  Keeping your feelings all bottled up can exacerbate feelings of isolation.  Share your feelings with someone you trust.  You may also consider joining a grief group, or starting one of your own.

6. Leave when you need to - attending social gatherings can be a good way of coping with the loneliness and isolation of grief; however, there may be times that you feel the need to excuse yourself early…that’s ok.
7. Dedicate a gift - holiday shopping can remind of gifts that we would have thought to buy for our loved one.  Consider donating or dedicating a gift in your loved one’s honour.

8. Do something meaningful - give back. Volunteer.  Do for others.  Service is a very powerful healer and scientists have found that doing a kindness is an effective way to alleviate depressive symptoms.

9. Self-care - grief can wear our bodies down.  This, along with holiday stress, can deplete our body’s energy and can leave us prone to colds, flus, aches and pains.  Take care of yourself by getting proper sleep, eating healthy foods and exercising.

10. Be gentle with yourself - accept that feelings of anguish are normal and to be expected during the holiday season.  Don’t assume that if you’re having a difficult time with your grief during the holidays that this is a sign you are not healing.  Know that you are doing the best that you can and that bereavement takes time.

Local Resources for Grief:

Alliance Church (Grief Support Group)   780-986-1055
Peace Lutheran Church (Grief Support Group)  780-986-2668
The Support Network (Suicide and Grief Counselling) 780-482-4636

Sheila Gothjelpsen is a Registered Psychologist at the Leduc Beaumont Devon Primary Care Network.

6 Tips for Managing Holiday Stress

The holiday season can be very overwhelming for most. LBD PCN Registered Psychologist, Sheila Gothjelpsen offers these tips on managing holiday stress:

1. Evaluate expectations - whether they’re yours or someone else’s, unrealistic expectations can lead to stress. Remind yourself that you don’t have to do it all.

2. Ask for help - enlist the help of family and friends to share the load of entertaining. Reach out to others for support, advice and assistance when needed.

3. Review what you value about the holiday - ask yourself: “Am I focusing on what I truly value this holiday season?”

4. Look after yourself - self-care is important during the holiday season as increased stress can increase your risk for colds, flus and mental health issues.  Try to eat healthy and exercise as much as possible to help manage stress (we know this one is a challenge).

5. Relax - use deep breathing, meditation or any other relaxation technique to help lower overall levels of tension.

6. Make a List - not a Christmas or holiday present wish list, but rather a gratitude list.  Note all the things you’re thankful for this holiday season and review it every day.

Top 10 Healthy Holiday Habits

The holidays are coming and with it are many health challenges. Here are 10 tips on maintaining your healthy lifestyle.

Click each page to view larger.

Frostbite – How To Avoid Getting Bitten And What To Do If You Are

When the temperature drops below 0ºC, blood vessels directly below the skin constrict to protect the core body temperature. When your skin is exposed to the cold for an extended period of time, blood flow to your hands, feet, nose, and ears can be severely restricted. The combination of poor circulation and extreme cold can damage the skin and underlying tissues, which is known as frostbite.

Mild frostbite (frostnip) makes your skin look yellowish or white but it is still soft to the touch. Your skin might turn red during the warming process, but normal colour returns once the area is warmed.

Symptoms of advanced frostbite:

• pins and needles feeling followed by numbness;
• hard, pale, and cold skin that has been exposed to the cold for too long;
• the area may ache or throb;
• lack of sensation; you may not feel it if someone touches you there.

Severe frostbite can cause permanent damage to body tissue if it is not treated immediately. Nerve damage occurs and frostbitten skin becomes discoloured and turns black. After some time, nerve damage becomes so severe that you lose feeling in the affected area and blisters occur. If the skin is broken and becomes infected, gangrene can set in which can result in loss of limbs.

Frostbite may affect any part of the body. The hands, feet, nose, and ears are the most vulnerable.

• If the frostbite did not affect your blood vessels, a complete recovery is possible.
• If the frostbite affected the blood vessels, the damage is permanent. Gangrene may occur. This may require removal of the affected part (amputation).

First Aid for the Person Bitten by frost bite:

Mild frostbite (frostnip) can be treated in two ways:

Passive warming:

·         Shelter the person from the cold and move him or her to a warmer place. Remove any constricting jewellery and wet clothing.  Wrap the person in blankets or reheat by skin-to-skin contact with another person.

·         If immediate medical help is available, it is usually best to wrap the affected areas in sterile dressings (remember to separate affected fingers and toes) and transport the person to an emergency department for further care.

Active warming:

·         This can be done along with passive warming. Soak the affected areas in warm (never hot) water -- or repeatedly apply warm cloths to affected ears, nose, or cheeks -- for 20 to 30 minutes. The recommended water temperature is just above body temperature (40- 42 °C). Keep circulating the water to aid the warming process. Severe burning pain, swelling, and color changes may occur during warming. Warming is complete when the skin is soft and sensation returns.

Once the area is thawed:

·         Apply dry, sterile dressings to the frostbitten areas. Put dressings between frostbitten fingers or toes to keep them separated.

·         Move thawed areas as little as possible.

·         Refreezing of thawed extremities can cause more severe damage. Prevent refreezing by wrapping the thawed areas and keeping the person warm. If protection from refreezing cannot be guaranteed, it may be better to delay the initial rewarming process until a warm, safe location is reached.

·         If the frostbite is extensive, give warm drinks to the person in order to replace lost fluids.

Severe frostbite requires immediate medical attention. While you are waiting for help to arrive begin treating it with passive and active warming.

What not to do:

• Do NOT thaw out a frostbitten area if it cannot be kept thawed. Refreezing may make tissue damage even worse.
• Do NOT use direct dry heat (such as a radiator, campfire, heating pad, or hair dryer) to thaw the frostbitten areas. Direct heat can burn the tissues that are already damaged.
• Do NOT rub or massage the affected area.
• Do NOT disturb blisters on frostbitten skin.
• Do NOT smoke or drink alcoholic beverages during recovery as both can interfere with blood circulation.

When to Contact a Medical Professional

Call your doctor or nurse if: 

• you had severe frostbite;
• normal feeling and color do not return promptly after home treatment for mild frostbite;
• frostbite has occurred recently and new symptoms develop, such as fever, general ill-feeling, skin discoloration, or drainage from the affected body part.

Prevention

Be aware of factors that can contribute to frostbite, such as extreme cold, wet clothes, high winds, and poor circulation. Poor circulation can be caused by tight clothing or boots, cramped positions, fatigue, certain medications, or diseases that affect the blood vessels, such as diabetes.

If you expect to be exposed to the cold for a long period of time, don't drink alcohol or smoke.  Consuming alcohol before you go out in the cold may increase your risk of hypothermia because it increases blood flow to the extremities of the body. You may actually feel warm even though you are losing heat.  Smoking constricts your blood vessels, impairing blood circulation.

Wear suitable clothing in cold temperatures and protect exposed areas. In cold weather, wear mittens (not gloves); wind-proof, water-resistant, layered clothing; two pairs of socks; and a hat to avoid heat loss through the scalp.  Wearing a scarf that covers the ears and nose is also recommended.  Synthetic and wool fabrics provide better insulation. Some synthetic fabrics are designed to keep perspiration away from your body which keep you dry and further reduce your risk.  If you get wet, change into dry clothing as soon as possible. You lose heat faster when you're wet.

When wearing layers of clothing, remove layers if you get too warm (before you start sweating) or add a layer if you get cold.

If caught in a severe snowstorm, find shelter early or increase physical activity to maintain body warmth.

Cherie deBoer is a Registered Nurse at the Leduc Beaumont Devon Primary Care Network.

References;

Health Canada. (2013). It’s your Health: Extreme Cold. Accessed Nov 29, 2013 @ http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/environ/cold-extreme-froid-eng.php

Heller, Jacob. (2012). Frostbite.  Accessed Nov 28, 2013 @ http://www.nlm.nih.gov/medlineplus/ency/article/000057.htm

Vegetables/Fruits and Reducing Risk for Type 2 Diabetes

How many vegetables and fruits do you need in a day?

According to Health Canada, adult women need 7-8 servings per day and adult men need 8-10 servings per day. Children need 4-6 servings and teens need 7-8 servings. See the chart below:

Tips on eating the daily recommended number of vegetables and fruits:

            Try having 1 fruit with each of your meals or as part of a snack:

·         Have 1-2 servings of vegetables at each meal.  1 serving is only 0.5 cup of vegetables, which is the size of a deck of playing cards or a hockey puck.

o   Add some cucumbers or tomatoes to your sandwich;

o   Add a mixture of different vegetables or fruits to your salads, such as cucumbers, peas, grapes, apples, and broccoli;

o   Add some extra vegetables into your soups;

o   Add some dried fruit to your cereal or oatmeal.

·         Cut up your vegetables ahead of time so you have them available to throw into a stir fry, as part of a meal, or as a quick snack that you can grab and go.

·         Try some vegetables you have never tasted before and look online for recipes on how you can incorporate them into a dish.  Try one new recipe a week! Click here for recipe ideas with seasonable vegetables.

Recent study: Eating more vegetables and fruits and eating smaller portions, can reduced risk for developing Type 2 Diabetes. CTV News.

S    Sally Ho is a Registered Dietitian and Certified Diabetes Educator with the Leduc Beaumont Devon Primary Care Network.   

November newsletter

Our November 2013 newsletter is now on our website! Please sign up to receive future editions in your inbox.

Leduc Beaumont Devon Primary Care Network website.

Dealing with holiday stress - workshop

The Leduc Beaumont Devon Primary Care Network is hosting a workshop on how to deal with holiday stress. The workshop will be held Thursday, December 5th from 2:00 pm - 4:00 pm at the PCN office.

Please see the poster below.

Participants must register by November 29th by calling our office at 780-986-6624.

World Diabetes Day - November 14, 2013

Each year, November 14th marks World Diabetes Day. This campaign is led by the International Diabetes Federation and its member association. 

The goal of the campaign is to engage with people around the world in diabetes advocacy, education and awareness.

More that 370 MILLION people worldwide have diabetes.

Please see the IDF website for more facts about diabetes.

The Leduc Beaumont Devon Primary Care Network has a team of healthcare professionals that help people living with various chronic conditions such as diabetes, pre-diabetes, high blood pressure, high cholesterol and obesity. A smoking cessation program is also offered. Our team, which includes registered nurses, a registered psychologist and registered pharmacist, registered dietitians and an exercise specialist, works with patients to help them learn strategies to improve their ability to manage their health. 

If you have concerns about any of these health issues, please see your LBD PCN family physician for a referral to our team. 

November is Diabetes Awareness Month - Are you at risk?

You could be one of many Canadians who have type 2 diabetes and don’t know it.

If you are age 40 or over, you are at risk for type 2 diabetes and should be tested at least every three years.

Today, more than ever before, people with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful management of the disease.

It is important to be tested for type 2 diabetes if you are at risk. Left untreated or improperly managed, diabetes can result in a variety of complications, including:

• Heart disease
• Kidney disease
• Eye disease
• Problems with erection (impotence)
• Nerve damage

Please visit the Canadian Diabetes Association website for more information.

Risk assessment test

Canadian Diabetes Association diabetes risk assessment questionnaire

How to prepare for a diabetes focused visit with your healthcare professional

November is Diabetes Awareness Month

More than 9 million Canadians are living with diabetes or prediabetes.

There are three main types of diabetes:

Type 1 diabetes, usually diagnosed in children and adolescents, occurs when the pancreas is unable to produce insulin. Insulin is a hormone that controls the amount of glucose in the blood. Approximately 10 per cent of people with diabetes have type 1 diabetes.

The remaining 90 per cent have type 2 diabetes, which occurs when the pancreas does not produce enough insulin or when the body does not effectively use the insulin that is produced. Type 2 diabetes usually develops in adulthood, although increasing numbers of children in high-risk populations are being diagnosed.

A third type of diabetes, gestational diabetes, is a temporary condition that occurs during pregnancy. It affects approximately 2 to 4 per cent of all pregnancies (in the non-Aboriginal population) and involves an increased risk of developing diabetes for both mother and child.

Prediabetes refers to a condition where a person’s blood glucose levels are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes.

If left untreated or improperly managed, diabetes can result in a variety of complications, including:

• Heart disease
• Kidney disease
• Eye disease
• Problems with erection (impotence)
• Nerve damage

The first step in preventing or delaying the onset of these complications is recognizing the risk factors, as well as signs and symptoms of diabetes.

What are the risk factors for diabetes?

If you are aged 40 or older, you are at risk for type 2 diabetes and should be tested at least every three years. If any of the following risks factors apply, you should be tested earlier and/or more often.

Being:

• A member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent);
• Overweight (especially if you carry most of your weight around your middle).

Having:

• A parent, brother or sister with diabetes;
• Health complications that are associated with diabetes;
• Given birth to a baby that weighed more than 4 kg (9 lb);
• Had gestational diabetes (diabetes during pregnancy);
• Impaired glucose tolerance or impaired fasting glucose;
• High blood pressure;
• High cholesterol or other fats in the blood;
• Been diagnosed with polycystic ovary syndrome, acanthosis nigricans (darkened patches of skin), or schizophrenia.

What are the symptoms?

Signs and symptoms of diabetes include the following:

• Unusual thirst;
• Frequent urination;
• Weight change (gain or loss);
• Extreme fatigue or lack of energy;
• Blurred vision;
• Frequent or recurring infections;
• Cuts and bruises that are slow to heal;
• Tingling or numbness in the hands or feet;
• Trouble getting or maintaining an erection.

It is important to recognize, however, that many people who have type 2 diabetes may display no symptoms.

Can you prevent diabetes?

Scientists believe that lifestyle changes can help prevent or delay the onset of type 2 diabetes. A healthy meal plan, weight control and physical activity are important prevention steps.

How is diabetes treated?

People with diabetes can expect to live active, independent and vital lives if they make a lifelong commitment to careful diabetes management, which includes the following:

Education: Diabetes education is an important first step. All people with diabetes need to be informed about their condition.

Physical Activity: Regular physical activity helps your body lower blood glucose levels, promotes weight loss, reduces stress and enhances overall fitness.

Nutrition: What, when and how much you eat all play an important role in regulating blood glucose levels.

Weight Management: Maintaining a healthy weight is especially important in the management of type 2 diabetes.

Medication: Type 1 diabetes is always treated with insulin. Type 2 diabetes is managed through physical activity and meal planning and may require medications and/or insulin to assist your body in controlling blood glucose more effectively.

Lifestyle Management: Learning to reduce stress levels in day-to-day life can help people with diabetes better manage their disease.

Blood Pressure: High blood pressure can lead to eye disease, heart disease, stroke and kidney disease, so people with diabetes should try to maintain a blood pressure level at or below 130/80. To do this, you may need to change your eating and physical activity habits and/or take medication.

For more information, please visit the Canadian Diabetes Association webpage.

The Leduc Beaumont Devon Primary Care Network has a team of healthcare professionals that help people living with various chronic conditions such as diabetes, pre-diabetes, high blood pressure, high cholesterol and obesity. A smoking cessation program is also offered. Our team, which includes a registered nurse, psychologist and pharmacist, registered dietitians and an exercise specialist, works with patients to help them learn strategies to improve their ability to manage their health.

If you are concerned with any of these health issues, please see your LBD PCN family physician for a referral to our program.

Family Doctor Week

November 4th - 9th marks the The College of Family Physicians of Canada’s 10th Annual Family Doctor Week. 

Family Doctor Week

Seasonable Vegetables - Get Your Squash On!

Buying seasonable vegetables is much easier on the wallet and allows you to buy locally for as long as possible. Here is a chart of vegetables that are in season right now:

Locally Grown Vegetables	October	November
Beets	a	a
Broccoli	a
Cabbage (Green, Red, Savoy)	a	a
Chinese Cabbage (Suey Choy)	a
Carrots	a	a
Cauliflower	a
Cucumbers (Greenhouse)	a
Kale (Green, Purple)	a
Leeks	a	a
Lettuce (Greenhouse)	a	a
Onions (Yellow)	a	a
Parsnips	a	a
Peppers (Greenhouse)	a
Potatoes	a	a
Pumpkins	a
Rutabaga	a	a
Squash (Acorn, Banana, Butternut, Spaghetti)	a	a
Tomatoes (Greenhouse)	a	a

Now what are you supposed to do with all these beautiful veggies? Leduc Beaumont Devon Primary Care Network Registered Dietitian, Sally Ho, provides some delicious and nutritious recipes:

Baked Leeks

(adapted from Allrecipes.com)

Makes 6 servings

Ingredients:

2 tbsp margarine

0.25 cup all-purpose flour

1.5 cups skim milk

0.5 cup reduced-fat cheddar cheese (18% milk fat)

0.5 tsp garlic powder

4 medium leeks, halved length-wise

Salt and pepper to taste

Directions:

1) Preheat over to 400 degrees F (200 degrees C).  

2) Lightly grease a baking pan (9x12 inches)

3) Melt margarine over low heat and stir in the flour until smooth.  Slowly add milk and cheese until cheese is melted.  Season with garlic powder and salt and pepper.  Remove from heat.  Arrange leeks in a single layer in pan and cover with sauce.

4) Bake for 30 minutes until leeks are tender and sauce is bubbling.

Nutrition Information per serving

Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.

Calories (kcal) 139

Fat (g) 6.0

  Saturated Fats (g) 1.8

  Trans Fats (g) 0

Cholesterol (mg) 7

Sodium (mg) 111

Carbohydrate (g) 16

   Fibre (g) 2

   Sugar (g) 6

Protein (g) 6

Vitamin A (RAE) 149.6 (16-20% of daily requirements for most adults)

Calcium (mg) 201.9 (20% of daily requirements for most adults)

Folate (DFE) 60.6  (15% of daily requirements for most adults)

Compared to Canada’s Food Guide, 1 serving is equal to:

Vegetables/Fruits 1.5 servings

Grain Products 0 servings

Milk/Alternatives 0.5 servings

Meat/Alternatives 0 servings

 

Warm Spaghetti Squash Salad

(adapted from Allrecipes.com)

Makes 6 servings

Ingredients:

1 spaghetti squash, halved lengthwise and seeded

2 tbsp vegetable oil

1 onion, chopped

1 garlic clove, minced

1.5 cup chopped tomatoes

0.75 cup crumbled feta cheese

2 tbsp chopped fresh basil

Directions:

1) Preheat oven to 350 degrees F 175 degrees C).  Lightly grease baking sheet.

2) Place squash cut side down, on baking sheet and bake for 30 minutes or until flesh is soft.  Remove from oven.

3) Heat oil in a skillet over medium heat.  Add onions and cook until tender.  Add garlic to cook until fragrant.  Stir in tomatoes and cook until tomatoes are warmed throughout. 

4) Use large spoon or fork to scoop stringy pulp from squash and place in a medium bowl.  Toss vegetables, feta cheese, and basil with squash.  Serve warm.  

Nutrition Information per serving

Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.

Calories (kcal) 135.2

Fat (g) 9.3

  Saturated Fats (g) 3.6

  Trans Fats (g) 0

Cholesterol (mg)      17

Sodium (mg) 231

Carbohydrate (g) 11

   Fibre (g) 2

   Sugar (g) 2

Protein (g) 4

Vitamin A (RAE)      49.1 (5-7% of daily requirements for most adults)

Calcium (mg) 126.3 (13% of total daily requirement for most adults)

Folate (DFE) 27.8 (7% of total daily requirement for most adults)

Compared to Canada’s Food Guide, 1 serving is equal to:

Vegetables/Fruits 2.5 servings

Grain Products         0 servings

Milk/Alternatives 0.5 servings

Meat/Alternatives 0 servings

Roasted Acorn Squash

(adapted from Allrecipes.com)

Makes 4 servings

Ingredients:

1 medium acorn squash, halved and seeded

1 tbsp margarine

2 tbsp brown sugar

Cinnamon to taste

Directions:

1) Preheat oven to 350 degrees F (175 degrees C).  

2) Place acorn squash flesh side down onto a cookie sheet.

3) Bake for about 30-45 minutes or until the flesh begins to soften.

4) Remove squash from oven and turn onto a plate so flesh faces upward.  Put margarine and brown sugar into the squash halves.  

5) Place squash halves back into a baking dish with flesh facing upwards.  Cover squash with aluminium foil. 

6) Bake squash in oven for another 30 minutes.  

7) Remove from oven and cut squash into cubes (without skin), and serve.

Nutrition Information per serving

Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.

Calories (kcal) 94.5

Fat (g) 3.0

  Saturated Fats (g) 0.4

  Trans Fats (g) 0

Cholesterol (mg) 0

Sodium (mg) 6

Carbohydrate (g) 18.0

   Fibre (g) 2

   Sugar (g) 7

Protein (g) 1

Vitamin A (RAE) 54.6 (6-8% of daily requirements for most adults)

Calcium (mg) 42.2 (4% of daily requirements for most adults)

Vitamin C (mg) 12 (13-16% of daily requirements for most adults)

Folate (DFE) 18.4 (4.6% of daily requirement for most adults)

Compared to Canada’s Food Guide, 1 serving is equal to:

Vegetables/Fruits 1.5 servings

Grain Products         0 servings

Milk/Alternatives 0 servings

Meat/Alternatives 0 servings

Roasted Squash Soup

Uses Seasonal Vegetables: Squash (acorn and butternut)

(adapted from Allrecipes.com)

Makes 6 servings

Ingredients:

1.5 lb butternut squash, halved and seeded

1 acorn squash, halved and seeded

3 tbsp margarine

1 large onion

3 cloves garlic, minced

1 tbsp ginger root, minced

1 tsp curry powder

2 tart granny smith apples, peeled, cored and chopped

2/3 cup sherry (optional)

5 cups vegetable broth (no salt added)

Salt and pepper to taste

1 pinch cayenne pepper, or to taste

Directions:

1) Preheat oven to 400 degrees F (200 degrees C)

2) Place squash cut side down, on cookie sheet and bake for 45 minutes or until flesh is soft.  Scoop flesh into a large bowl.

3) Melt margarine in a medium saucepan over medium heat, and saute onions until tender.  Stir in garlic, ginger, and curry powder and cook for 1 minute.  Add apples and sherry and simmer until apples soften.   Turn off heat. 

4) Puree squash flesh and broth in a food processor or blender.  Mix pureed squash mixture and apple mixture from saucepan in a food processor or blender.  Puree combined mixture.

5) Pour from blender/food processor into saucepan and heat over medium heat.  Season to taste with salt, pepper, and/or cayenne. 

Nutrition Information per serving

Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.

Calories (kcal) 179

Fat (g) 6

  Saturated Fats (g) 0.9

  Trans Fats (g) 0

Cholesterol (mg) 0

Sodium (mg) 38

Carbohydrate (g) 34

   Fibre (g) 4

   Sugar (g) 12

Protein (g) 2

Vitamin A (RAE) 688 (76-98% of daily requirements for most adults)

Calcium (mg) 92 (9% of daily requirements for most adults)

Vitamin C (mg) 36 (40-47% of daily requirements for most adults)

Folate (DFE) 48 (12% of daily requirements for most adults)

Compared to Canada’s Food Guide, 1 serving is equal to:

Vegetables/Fruits 3 servings

Grain Products 0 servings

Milk/Alternatives 0 servings

Meat/Alternatives 0 servings

 

Borscht

Uses Seasonal Vegetables:  Potatoes, Cabbage, Onions, Beets, Tomatoes

(From Food Network Canada: http://www.foodnetwork.ca/recipe/borscht/3538/)

Makes 10 servings

Ingredients:

1 bay leaf

1 teaspoon black peppercorns

⅛ teaspoon mustard seeds

3 sprigs parsley

3 sprigs thyme

2 cloves garlic

3 tablespoons olive oil

1 medium russet potato (3/4 pound), peeled, chopped

2 ½ cups chopped red cabbage (about 1/4 small head)

1 large onion, chopped

8 cups (or more) vegetable or chicken stock

6 2-inch-diameter beets, peeled and chopped

1 cup drained canned chopped tomatoes

1 Mutsu or Golden Delicious apple, peeled and grated

Rice wine vinegar, to taste

Coarse salt and freshly cracked black pepper

Sour cream, for garnish

Chopped fresh dill, for garnish

Directions:

1. Wrap the bay leaf, peppercorns, mustard seeds, parsley, thyme sprigs and garlic in a piece of cheesecloth and tie it securely with a piece of string. This is called a bouquet garni.

2. Heat oil in heavy large pot over medium-high heat.

3. Add potatoes, cabbage and onion and saute until cabbage softens, about 5 minutes.

4. Add vegetable stock, bouquet garni, beets, tomatoes and apple.

5. Bring soup to boil.

6. Reduce heat and simmer until vegetables are tender, about 30 minutes.

7. Remove the bouquet garni.

8. Puree 4 cups of the soup in a blender and return to the pot so that the soup will still be chunky.

9. If desired, thin soup with more vegetable stock.

10. Add rice wine vinegar to taste and season with salt and pepper.

11. Ladle soup into bowls.

12. Top with dollop of sour cream and sprinkle with dill.

Nutrition Information per serving

Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.

Calories (kcal) 127

Fat (g) 5.5

  Saturated Fats (g) 1.0

  Trans Fats (g) 0

Cholesterol (mg)       0

Sodium (mg) 105

Carbohydrate (g) 16

   Fibre (g) 3

   Sugar (g) 7

Protein (g) 6

Vitamin A (RAE) 26.5 (3-4% of daily requirement for most adults)

Calcium (mg) 39.9 (4% of daily requirement for most adults)

Vitamin C (mg) 23.6 (26-31% of daily requirement for most adults)

Folate (DFE) 66.1 (17% of daily requirement for most adults)

Compared to Canada’s Food Guide, 1 serving is equal to:

Vegetables/Fruits 2 servings

Grain Products 0 servings

Milk/Alternatives 0 servings

Meat/Alternatives 0 servings