Bear Moon (February)

1
Wabano Diabetes Program – February 2015
In this month’s issue of Clan Connection:
1. Check out the list of upcoming events:
o
o
Heart Health Boot Camp – 4 weeks of fun!
Diabetes Sharing Circle –2 Wednesdays this month!
2. The Good Food Box Program
o
Eat more veggies and fruits --plus save money!
3. Diabetes February Heart Health Quiz
o
Test your Nutrition and Heart Health IQ! Check out
the quiz online featured on Wabano’s Facebook Page!
4. Heart Healthy Nutrition
o Recipes and nutrition tips from the dietitian
5. February Fitness Classes
o
Clan members receive 2 clan points per Wabano
fitness class attended! See Page 8 for class schedule.
Glenda Eagle saved up her points
and traded in for the Loblaws gift
card! Have fun shopping Glenda!
6. A message from the local Pharmacist
o Meet Steven Fisher from Vanier Pharmacy
To receive monthly copies of Clan Connection, please contact
Jessika Quigley at jquigley@wabano.com or call 613-748-0657 (ext.243).
Bear Moon (February)
The Bear Moon (February) is the time when the bear
gently awakens in its den during its winter sleep and
turns. The bear carries strong medicine and teaches us
about the importance of sleep and
quiet introspection in healing.
Mary Devlin was excited to trade in
her clan points for a Wabano
Diabetes Clan Tea Set! To become a
member check out page 10 for +info!
Source: 13 Moon Teachings-Wabano Centre for Aboriginal Health 2014
Funded by the Ministry of Health & Long Term Care, Government of Ontario
2
Wabano Diabetes
CLAN EVENT
DATE & TIME
Heart Health
Boot Camp
Date: Tuesday,
February 3rd,
10th, 17th, 24th
Wabano
Centre for
Aboriginal
Health
Time:
5-7pm
Wabano
Mamawi
Sky Floor
(3rd floor)
Clan Points: 5 per
session attended
Diabetes Sharing
Circle
LOCATION
Date:
Wednesday
February 11th
Time: 2-3 pm
Wabano
Centre for
Aboriginal
Health
Wednesday
February 25th
Time: 2-3 pm
Wabano Cedar
Lodge
Water Floor
(Clinic - main
floor)
Clan Points: 5
Fitness Classes in
February
Please Check
Page 8
(Varying dates and
times)
Date:
Thursday
February 12th
Time: 2-5 pm
Clan Points: 2
Heart Health Boot Camp is great for anyone
who would like to:
 Manage Blood Pressure
 Reduce Cholesterol
 Achieve a Healthier Weight
 Stick to a Grocery Budget
 Eliminate Processed Foods
 Prevent/Manage Diabetes
*Please note that this is a 4 week program.
To receive 5 points per class you must
participate in both workshop and physical
activity session.
Share your story of living with Diabetes!
Join the diabetes team for a smudge and
a confidential discussion about diabetes
topics including: emotional aspects of
living with diabetes, medications, and
more.
This month we have an afternoon and
evening session available. Light
refreshments will be served.
Wabano
Centre for
Aboriginal
Health
Boost your Clan Points & your Fitness!
Who knew fitness could be this much fun
and rewarding! Each time you participate
in a Wabano fitness class, you will receive
2 clan points! So why not try a relaxing
yoga class or get moving and grooving
with Zumba!
Wabano
Centre for
Aboriginal
Health
Diabetes and your Teeth!
Do you know that diabetes has a
significant impact on dental health?
Learn more by attending a dental
screening session anytime between
2-5pm. No appointment necessary!
Clan Points: 2
Dental Clinic
DETAILS
Funded by the Ministry of Health & Long Term Care, Government of Ontario
3
Save Money and Eat Healthy!
-----with the Good Food Box Program !
Enjoy a variety of fresh fruit & vegetables available
each month when you place an order with the Good
Food Box. Check out the table below for packages and
costs:
Order up until: Monday, February 9th
Pick up date: Tuesday, February 17th
*Tip: Bring reusable bags to collect your
produce as the big green containers shown in
picture are for delivery purposes only.
Item
Fruit Bag (fruit only)
Small Box
Medium Box
Family Size
Organic
Cost
$5.00
$10.00
$15.00
$20.00
$25.00
How are you saving money?
The Good Food Box is economical; the $20.00 box would cost about $34.00 at the
grocery store. By following recipes that incorporate the produce included in the
Good Food Box, you are also ensuring that you make good use of your purchase!
Who can buy from the Good Food Box Program?
The Good Food Box Program is open to everyone, without any membership fees
or obligations to order each month. It’s up for you to decide on what months and
items you would like to purchase.
How to Order:
If you wish to place an order, you can make your cash payment to Jessika Quigley
or Cindy Peltier. Reminder: Cash only. No cheques accepted.
If you wish to order online, please visit:
http://www.ottawagoodfoodbox.ca/?page_id=69
Funded by the Ministry of Health & Long Term Care, Government of Ontario
4
February Diabetes Quiz:
Heart Health & Nutrition
Test your Nutrition and Heart Health IQ! 10 Clan Points for diabetes clan members
who pass (score of 50% or higher).
Check out the quiz online, featured on Wabano’s Facebook Page!
1. In order to lower cholesterol, you should avoid eating eggs:
a. True
b. False
2. Most of the cholesterol in your body comes from your:
a. Food Intake
b. Liver
3. Eating more FIBRE can help reduce blood cholesterol levels:
a. True
b. False
4. Losing weight can help lower your cholesterol:
a. True
b. False
5. Which snack is best for your heart?
a. A banana
b. A handful of walnuts
c. Unsalted pretzels
6. Taking fish oil supplements is as good for you as eating fish:
a. True
b. False
7. Most sodium in our diet comes from:
a. Salt added to foods (i.e. Processed, prepackaged foods)
b. Salt added during cooking
c. None of the above
Funded by the Ministry of Health & Long Term Care, Government of Ontario
5
8. How long does it generally take to allow for taste buds to adjust to a low salt diet?
a. 2 days
b. 1 week
c. 4 to 6 weeks
d. 8 to 12 weeks
9. Sea Salt is a good alternative to table salt:
a. True
b. False
10. What is the main cause of high cholesterol levels?
a. Too much cholesterol in the diet
b. Too much saturated fat in the diet
c. Too much sodium in the diet
11. Eating oatmeal can help lower your bad (LDL) cholesterol levels:
a. True
b. False
12. If you want to lower cholesterol you should avoid all fat:
a. True
b. False
13. Plant sterols are naturally found in a variety of plant based foods. Research shows that plant
sterols can help lower LDL cholesterol levels:
a. True
b. False
14. What types of nuts provide protein, fibre and healthy fats?
a. Walnuts, almonds, brazil nuts
b. Macadamia nuts, pecans, pine nuts
c. All of the above
15. Monitoring portion sizes, such as meat & alternatives, can help reduce cholesterol levels:
a. True
b. False
Please submit completed quizzes to the Wabano Diabetes Program.
Phone: Jessika or Laura at 613-748-0657 (ext. 243 or 227)
Email: Jessika - jquigley@wabano.com or Laura - lmurray@wabano.com
Funded by the Ministry of Health & Long Term Care, Government of Ontario
6
Strawberry Grapefruit Smoothie
Makes 4 servings
Ingredients:





2 cups ice
2 cups frozen strawberries
2 frozen (or fresh) bananas
2 cups freshly squeezed grapefruit or orange juice
2 cups yogurt (choose low fat yogurt such as 2% M.F or less)
Directions:
Combine the ingredients in a blender and pulse until the smoothie is
puréed. Serve immediately with a wedge of grapefruit or orange, and a
strawberry if desired.
Nutrition (per serving) : 190.5 calories; 0.5g fat; 0.1g saturated fat; 0g trans fat; 6.5g protein; 42.4
grams carbohydrate; 2.8g fibre; 65.2 mg sodium; 3.8mg cholesterol; 732.0mg potassium; 164.4 mg
calcium; 1.1 mg iron.
*Nutrition information acquired through eattracker recipe analyzer.
**Recipe source: Babble (http://www.babble.com/best-recipes/strawberry-grapefruit-smoothie-a-refreshing-treat/)
Dietitian Tip 1: Smoothies are easy to make and can help increase your vegetable and fruit intake. The
Strawberry Grapefruit smoothie counts as 2 servings of vegetables and fruit in accordance to Eating
Well with Canada’s Food Guide Recommendations.
Dietitian Tip 2: Vegetables can easily be hidden in a smoothie if you add in with fruits. Fruit
overpowers the flavor of vegetables. This tip might be one to try if you have a picky eater at home or
someone who does not enjoy eating their vegetables!
Dietitian Tip 3: If you look at the nutrition information in the box above, look at the carbohydrate and
fibre amount. If you live with diabetes and follow carbohydrate counting you will see that one serving
of this smoothie provides 39.6 g of what’s referred to as ‘available carbohydrate’. For more
information on carbohydrate counting, nutrition label reading and meal planning contact a dietitian or
call Jessika Quigley, RD,CDE at 613-748-0657 (ext.243) or email jquigley@wabano.com .
Funded by the Ministry of Health & Long Term Care, Government of Ontario
7
Take a heart shaped cookie cutter or carve yourself a heart
into watermelon or other fruit. Using toothpicks connect
orange wedges on either side of heart to create this cute cupid
inspired treat! Try serving this as a side for breakfast or for a
light dessert!
Fruit contains fibre and nutrients that can help lower your risk
of heart disease and stroke! Fruit also contains water to help
keep you hydrated, and electrolytes to replenish the salts you
lose through perspiration during physical activity.
Layer low fat yogurt, fruit (fresh or frozen) and a high fibre
cereal (i.e bran flakes, shreddies or other high fibre cereal) to
make a heart healthy parfait! Add a handful of unsalted,
unroasted nuts for a healthy protein boost!
Nuts contain heart healthy fats that can help lower cholesterol
if they are replaced for unhealthy fat containing foods (i.e
cookies, chips, pastries). A healthy portion of nuts is ¼ cup. If
you add some dried cereal and fruit to the mix, you can make
yourself a tasty and energy filled homemade trail mix.
Health Tip: Eat breakfast within 1 hour after waking
to help boost your metabolism and energy level!
Lightly spread a non-hydrogenated margarine (ie. becel) on a
slice of whole wheat, rye or multigrain bread.
Cut a heart shape in center of bread. Place on frying pan, break
one egg in center. Fry on both sides until egg is cooked and
“heart cookie” is toasted as desired.
Serve with a side of fruit and yogurt and you have a lovely and
nutritious breakfast, brunch or post-workout meal :)
Eggs are full of nutrition, and studies show that an egg a day
does not increase cholesterol levels, so get crackin’ and enjoy!
Funded by the Ministry of Health & Long Term Care, Government of Ontario
8
February Fitness Schedule @ Wabano
Class
Location
Details
on the
Enjoy the afternoon on the
Skating on Meet
Canal by the NAC world’s longest skating rink!
the Canal
Don’t forget to dress for the
Zumba
Earth Floor
(basement)
Wabano Centre,
299 Montreal
Road
Box Fit
Cultural
Gathering Space
nd
(2 floor),
Wabano Centre,
299 Montreal
Road
Earth floor
(basement)
Wabano Centre
299Montreal
Road
weather!
Be prepared to move your
body, have fun and sweat hard
in this class. If you like to
dance you will love Zumba!
This class is for all fitness
levels!
A combination of strength
training exercises and boxing
techniques to give you that
extra fitness challenge.
Date/Time
Instructor
Thursdays
11-12 pm
Length: 60
minutes
Cindy Peltier
613-748-0657 (214)
cpeltier@wabano.com
Tuesdays
6pm-7pm
Length: 60
minutes
Johanna Jimenez Pardo
Zumba Instructor
Thursdays
5pm–6pm
Length: 60
minutes
Justin Holness
Experienced boxer
Thursdays
Nathaniel Parant,
Improve your balance,
5pm-6pm
experienced tai chi
memory and coordination in
Length: 60
instructor
this relaxing and moving
minutes
meditation. Herbal tea is also
served to participants of this
class.
Thursdays
Elizabeth Whissell,
Wabano
A relaxing, strengthening and
Yoga
6pm-7pm
Registered Yoga
basement, 299
stretching session for all
Length: 60
Teacher
Montreal Road
fitness levels! This class will
minutes
help you manage stress and
leave you feeling refreshed.
Lance Brown, Healthy
Meet us at 300
Join us outdoors as we explore Thursdays
Snow
6om-7pm
Living Coordinator
Peres Des Blancs the trails behind Richelieu
Length:
60
Richelieu Vanier
-shoeing
Vanier Centre every Thursday.
minutes
Community
Dress warm and bring your
Center
water bottle. Snowshoes are
provided.
**Clan members receive 2 points per fitness class attended – please sign in with instructor**
Tai Chi &
Tea &
Physio
Health Tip: Aim to get 150 minutes of activity each week! If you can’t make up the minutes by attending a
Wabano fitness class, check out other physical activity programs in your area (such as at Odawa Native Friendship
Centre) or make it a point to go outside for a walk -or try the mall if the temperature is too cold! You can also find
tons of free exercise videos on youtube and other websites such as www.fitnessblender.com which provides a
wide range of FREE exercise videos for low, moderate and high intensity workouts! Check it out! 
Funded by the Ministry of Health & Long Term Care, Government of Ontario
9
Steven Fisher, local pharmacist, shares a message about diabetes.
Hello my name is Steven Fisher, I am a community pharmacist here
in Vanier. I have been asked by the Wabano Diabetes Clan to write
a few paragraphs on diabetes management and why it is so
important. The analogy that I like to use to describe diabetes goes
as follows...
Diabetes is like using low grade oil in a high performance car... the
car will run without incident for quite a long time but behind the
scenes it is doing damage to the vital parts of the machine.
It is very common for people to not prioritize the management of their diabetes because for
the most part you don't feel sick when your sugar is high. In fact you might feel 100%
normal. Diabetes lulls patients into a false sense of control of their affliction. If you look at
diabetics that require hospitalization a vast majority of them would be people who have
been diabetics for decades, not newly diagnosed patients.
If you are a diabetic is it crucial to manage your sugar levels from the very beginning, you
cannot play catch up with this disease. Once the disease has started doing damage it isn't
reversible.
Diabetes affects many areas of the body; the areas that are mostly affected are the blood
vessels (large and small), the kidneys, brain, feet, skin and eyes. For more information about
diabetes and the effects on the body I suggest having a read of the articles available on the
mayo clinic website (www.mayoclinic.org). It is a very concise and understandable resource.
Making diabetes as a priority in your life may make you feel as an outsider with your friends
and family but you only get one body and it is a manageable problem. I would be more
than happy to support you through your journey and to make you feel proud for taking
your health seriously.
Health Tip: Ask your
pharmacist for more
information about the
medications you take.
Taking medication as
directed is important for
safety and effectiveness.
Funded by the Ministry of Health & Long Term Care, Government of Ontario
10
Clan Point
Rewards
Clan
Points
 Pedometer
 Water Bottle
 Wabano Clan Mug
20
What is the Wabano Diabetes Clan?
The Wabano diabetes clan is for any person living with a diagnosis of
diabetes (prediabetes, gestational diabetes or type 1 or type 2 diabetes),
that wants to improve their self-management skills. The Wabano Diabetes
Clan’s role is to offer innovative approaches to learning and make diabetes
self-management education fun and rewarding!
What are clan points?
 Fitness Bundle
 Yoga Mat
30
 Diabetes or other Healthy
Living Cook
Book/Education
Resource
40
 Traditional Medicine
Bundles
50
Clan points can only be accumulated by registered Wabano Diabetes Clan
members. They are earned after a clan member has attended a diabetes
education session, nutrition workshop or other health related event
offered through the Wabano diabetes program.
 Loblaws $20 Grocery Card
60
How do I know how many clan points I have accumulated?
Clan points can be accumulated by attending Wabano diabetes clan
events. They were created to encourage participation in diabetes and
other health related events for people living with diabetes.
How do I earn clan points?
 Loblaws Gourmet Cooking
Class
70
 Loblaws $50 Grocery Card
120
Any event that is offered through the Wabano diabetes program will list
the number of clan points that can be earned by attending. Clan events are
advertised through CLAN CONNECTION monthly newsletter, the Wabano
Centre for Aboriginal Health website (www.wabano.com), Wabano
Facebook, Twitter and through the Wabano clinic.
Clan points are tracked by the Wabano diabetes program health care
professionals, who would be more than happy to notify clan members of
their accumulated points upon request.
How do I become a Wabano Diabetes Clan member?
If you or someone you know live with diabetes, please contact Jessika or
Laura to register with the Wabano Diabetes Clan! 613-748-0657 (ext.243)
or email: jquigley@wabano.com - or- lmurray@wabano.com.
Funded by the Ministry of Health & Long Term Care, Government of Ontario