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It’s Nutrition month in Canada so we reached out to our very own dietician, Sharon Fast, to get some ideas to help us all eat better and more intentionally this month and throughout the year.

5 Simple Ways to Enhance Your Diet

1. Prioritize protein – include a source of protein at each meal and snack
   Examples, eggs, plain Greek yogurt with fat, cottage cheese, fish, poultry, beef beans, tofu, lentils
2. Build a balanced plate. Include: Protein, Fat, Fiber (carbohydrates) This will support stable blood sugars resulting in less energy crashes or sugar cravings.
   Aim For:
   • ½ plate vegetables (cooked or raw, include cruciferous options like cauliflower, broccoli, Brussels sprouts to support detox pathways and hormone balance)
   • ¼ or more plate Protein
   • ¼ plate whole food carbohydrates (Example: sweet potato, beets, quinoa,)
   • Add healthy fats – avocado, olive oil, nuts/seeds
3. Eat snacks if required (you have longer than 3-4 hours until your next meal and you are hungry)Include protein and fiber.
   Examples: Plain greek yogurt with fat and berries, hummus and vegetables,
4. Hydrate Consistently– Aim for 2 L minimum of water / day. Add a source of solute for enhanced hydration (wedge of lime, mint leaves, cucumber or clean electrolyte powder).
5. Choose whole foods – Limit processed, packaged foods in your diet.
   Example – make a mix of nuts/seeds in place of a granola bar, or to replace granola on yogurt.
6. BONUS: Plan what you are going to make for dinners and lunches for the week. Shop on your day off so you have everything you need to make healthy, balanced meals.

(L- R) Sharon Fast, Dietician, Kara Wilkinson, Food Service Coordinator, and Jacob Doss, Manager of Dining Experience

On Sunday, March 8th at 2am the clocks will go forward one hour. This marks the final time the clocks will change in the province of BC.

On March 2, David Eby, Premier of British Columbia, announced that the province will switch to daylight savings time permanently. The clocks will not fall back this coming November. The new time zone will be called Pacific Time.  You can read more about this change here: https://www.cbc.ca/news/canada/british-columbia/b-c-adopting-year-round-daylight-time-9.7111657

Reminder for staff scheduled to work over the time change

February 25 is Pink Shirt Day – an annual event in Canada that raises awareness and funds for anti-bullying programs. This year Pink Shirt Day is focusing on small acts of kindness. Sprinkle kindness everywhere you go.

Looking for some ideas? The Random Acts of Kindness Foundation is full of practical suggestions including:

• Say hi to the person next to you on the elevator.
• Post inspirational sticky notes around your neighborhood, office, etc.
• Everyone is important. Learn the names of your office security guard, the person at the front desk and other people you see every day.
• Have a LinkedIn account? Write a recommendation for coworker or connection.
• Send a gratitude email to a coworker who deserves more recognition.
• When you’re throwing something away on the street, pick up any litter around you and put that in the trash too.
• Purchase extra dog or cat food and bring it to an animal shelter.
• When you hear that discouraging voice in your head, tell yourself something positive — you deserve kindness too!

You can find a complete list of suggestions here: https://www.randomactsofkindness.org/the-kindness-blog/2943-50-kindness-ideas-for-random-acts-of-kindness-day

In a world where you can be anything, be kind.

The Violence Prevention workshop scheduled for Monday, March 2nd has been CANCELLED. 

The next opportunity to take this workshop is May 4th. All participants must complete the prerequisites on Surge learning and register here: https://mennoplacestaff.com/vp-workshops/