The basic ingredients:

The ingredients I selected from Kathryn's list of 15 allowed items: #1 Olive oil, #2 Tinned tomatoes, #3 Tinned legumes, #5 Frozen vegetables, #7 Rice, #13 Fresh onions (not shown in photo), #14 One dried herb mix (Italian blend -- basil, oregano, thyme).

Black Bean-Brown Rice-Sweet Pepper Skillet Dinner

A quick-to-make, simple, tasty vegan lunch or dinner.

• 2 teaspoons olive oil {or just enough to coat a non-stick pan}
• 1 small onion, chopped
• 1 cup frozen sweet red, yellow, orange and green pepper slices {I used a mixture called "Fajita Blend"}
• 1 teaspoon dried basil-oregano-thyme blend {I used Edible Gardens Tuscan Kitchen}
• 1 (398 mL/14 fluid ounces) diced tomatoes, drained {I used a no added salt variety. The drained juice made a nice pre-dinner drink}
• 1 (540 mL/19 fluid ounces) can black beans, rinsed and drained
• 2 cups cooked brown rice

1. In a nonstick skillet coated with olive oil, sauté the onion, sweet peppers, and herb blend until vegetables are tender.
   
2. Stir in the diced tomatoes.
3. Taste and adjust seasonings. 
   
4. Add beans and rice; heat through.
5. Transfer to a serving dish; enjoy.

Suitable for the following diets: vegan, gluten-free, wheat-free, egg-free. Nutritional analysis: to follow within the next 48 hrs. {See addendum, below.}

I confess I have made this recipe only once -- this evening, just in time for the November 30th Challenge deadline -- but I definitely will be making it again. I would like to fine-tune the seasonings and perhaps try a different Edible Garden spice blend (Spanish Paprika, Mexican Chili Powder,cumin, cayenne and peppers).  I think I would also add more pepper strips for colour as much as flavour and nutrition. 

My conclusion: A good foundation recipe upon which to build some variations depending on what else is in your pantry.

Thank you, Kathryn, for creating this challenge.

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Addendum (02 December):

Nutritional analysis --

• Recipe yield: 6 servings. Serving size: about 1 cup (250 mL).
• Per serving: 207 kcal, 8.3 grams protein (16% of calories), 3.5 grams fat (15% of calories), 37 grams CHO (69% of calories), 6.5 grams fibre, 31 g vitamin C, 106 grams folate, 2.6 grams iron, 140 mg (or less) sodium.
• Nutrient data is from the 2005 Canada Nutrient File, Health Canada. Dietitians of Canada EATracker tool used to calculate values.

Canada's Food Guide comparison --

• 1-1/4 servings of vegetables and fruits, 1 serving of grain products, 1 serving of meat alternatives

...and a Westie at my feet...

thinking about seasonal comfort food...

 ...and enjoying a rainy-day nap.

(Photos of latest addition to my library. You can read more about this cookbook here.)

.... 5 weeks of diverse, interesting, challenging, and fast-paced {for this turtle} learning experiences provided by:

• two enthusiastic dietetic interns
• many engaging, inspiring, expert speakers at three different continuing education events
• at least a dozen new-to-me online resources found intentionally and serendipitously

The R & R in my calendar is not for "rest and relaxation." No, it's for "re-read/re-write and reflect." So where do I begin to organize, process and share? I feel a bit like an empty mixing bowl into which ingredients have been dumped -- for more than one large-quantity recipe. I'd like to remove everything from the bowl, sift, measure and recombine. And let some things ferment for a while.

In the meantime, here's one item that's ready to share without any further processing:

Strategies to Help Preceptors Facilitate Learning

• Reduce anxiety before introducing new information, skills.
• Start in the middle if it feels right.
• Focus on what is relevant and leave the rest out.
• Before giving negative feedback, ask yourself, "What is the great lesson?" We learn more from forgiveness than from punishment.
• Let the learner experience learning with as many senses as possible.
• Ask the learner to repeat your explanation in his own words. This tells you what they have learned and how well you delivered the information.
• Sometimes "no" must be used. It is as much a caring word as "yes!"
• Create an environment where "There are no stupid questions."
• Take a break when you are frustrated. No one is a teacher 24 hr/day.
• Laugh together and enjoy the experience.
• Don't be afraid to say "I don't know." Don't try to fake it.
• Repetition helps consolidate learning.
• Use questioning in a non-threatening way.
• Role-playing is fun and an easy way to deal with sensitive issues.
• Turn the question back to the learners if you think they should know.
• HAVE FUN!
• Use as much positive reinforcement, as often as you can.
• Be enthusiastic.
• Recognize the learner's need to share
• Maintain an environment of respect and acceptance.

Source: Vancouver Coastal Health, Preceptorship Workshop Handout

I was both nodding and shaking my head while typing this list. Oh yes, these are so important and true, and oh no, I could and should have used some of these strategies sooner and more often.

What about your own teaching/learning experiences? Feel free to share your "Pearls of Preceptorship" in the comments.

"Up-to-date, practical information from dynamic, knowledgable speakers; overall, a valuable learning experience worth the trade-off of being indoors on a rare sunny Saturday in October; I feel inspired, challenged and better informed."

This was my evalution of the recent Education Day I attended. Listening to expert speakers in a supportive, collegial atmosphere boosted my morale as well as knowledge. The next step: translate this into daily practice.

So this week I've been reviewing my handouts. I thought I'd post some quotes, notes and key references pertaining to best practice in nutrition support (enteral and parenteral feeding) and vitamin-mineral supplementation.

Session: Enteral feeding: the practice vs the evidence (Carol Rees Parrish, MS, RD)

"To date, adequately powered studies have not been conducted to demonstrate a significant relationship between GRV [gastric residual volume] and aspiration pneumonia."

"Good evidence exists for maintaining a backrest elevation of greater than 30 degrees to decrease gastric reflux and aspiration events."

Parrish CR, McClave SA. Checking Gastric Residual Volumes: A Practice in Search of a Science? Practical Gastroenterology 2008; XXXII(10):33-47 (PDF)

Session: Parenteral feeding: passé in patients with pancreatitis? (Carol Rees Parrish, MS, RD)

"Jejunal feeding is safe, effective, low risk; best route (NJ, N-G-J vs PEG/J, surgical J) has yet to be determined by a prospective controlled trial."

Krenitsky, J., Makola D., Parrish, C. Parenteral Nutrition in Pancreatitis is Passé: But Are We Ready for Gastric Feeding? A Critical Evaluation of the Literature-Part I (PDF)

Krenitsky J, Makola D, Parrish CR. Pancreatitis Part II - Revenge of the Cyst: A Practical Guide to Jejunal Feeding (PDF)

"In patients with predicted severe acute pancreatitis, probiotic prophylaxis with this combination of probiotic strains did not reduce the risk of infectious complications and was associated with an increased risk of mortality.

Probiotics can no longer be considered to be harmless adjuncts to enteral nutrition, especially in critically ill patients or patients at risk for non-occlusive mesenteric ischemia."

Besselink MG, van Santvoort HC, Buskens E, Boermeester MA, van Goor H, Timmerman HM, et al. Probiotic prophylaxis in predicted severe acute pancreatitis: a randomised, double-blind, placebo-controlled trial Lancet 2008; 371(9613):651-9.

Session: Drug-induced nutrient depletion and supplementation -- Literature picks (Liz da Silva, RD)

Bardia A, et al. Efficacy of antioxidant supplementation in reducing primary cancer incidence and mortality: a systematic review and meta-analysis. Mayo Clin Proc;83(1)23-34. (PDF)

Bjeklakovic G, et al. Antioxidant supplements for prevention of mortality in healthy participants and patients with various disease. Cochrane Database of Systematic Rev 2008 Apr 16;(2):CD007176

Expert Group on Vitamins and Minerals. Safe upper levels for vitamins and minerals, food standards agency, London. 2003 (PDF)

Mulholland CA, Benford DJ. What is known about the safety of multivitamin-multimineral supplements for the generally healthy population? Theoretical basis for harm. Am J Clin Nutr 2007;85(suppl):318S-322S. (PDF)

Wildish ED. An evidence-based approach for dietitian prescription of multiple vitamins with minerals. J Am Diet Assoc 2004;104:779-86.

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Complete schedule and speakers' biographies (PDF)

Image: Steel Cut Oats 011 *

Quite effortlessly (or perhaps with subconscious intent), I am discovering more Web resources on mental health and diet. Today's ADA Daily News feed included a link to Feel-good foods.

I liked this excerpt that describes the subtle, supportive (and I think necessary) role food plays in mental health:

Nutritional changes aren't a magic bullet; they're subtle pieces of a treatment plan that might also include therapy, exercise--one of the most effective depression busters--and stress-reduction techniques.

But "diet can help with virtually any chronic condition" including depression, said registered dietitian Wendy Bazilian, who holds a doctorate in public health. Just remember that major depression might require an integrative approach that uses food in conjunction with other therapies, including medication and counseling. And never abruptly stop taking medication even if you're experiencing side effects such as weight gain and sexual dysfunction; talk to your doctor about tapering down.

The article also quotes a psychiatrist and author (Dr. James S Gordon), other physicians and a couple of diet book authors (including a registered dietitian) who share research findings, opinions and recommendations on foods to eat more often and foods to limit or avoid.

Link: Feel-good foods

*(Image credit: Photo by Baha'i Views/Flitzy Phoebe. Reproduced under a Creative Commons Licence. "This wonderful hot oatmeal is made with steel cut oats, ground flaxseed, and a generous sprinkling of brown sugar and cinnamon."

Be sure to check out her Mental and Emotional Health archives and this series of posts on foods and eating habits that nourish the mind. Thank you, Kathryn, for writing on this often-overlooked topic.

• Canadian Diabetes Association 2008 Clinical Practice Guidelines
  

• Healthy Eating at School
  

• Obesity & the Impact of Marketing on Children -- Chronic Disease Prevention Alliance of Canada (CDPAC)'s position statement
  

• Nutrition and the Brain -- This entry in the Encyclopedia of Mental Disorders covers the role of macronutrients and key vitamins in brain structure and function. The information is accurate and clearly explained and could easily be adapted for patient/client education. A dietitian's name (Nancy Gustafson, M.S., R.D., F.A.D.A., E.L.S) is listed at the end but it's not clear if she is the author of this entry.
• Household Food Insufficiency is Associated with Poorer Health (HTML version) (PDF version) -- A Canadian study that examined the relationship between  food insufficiency and physical, mental and social health.  "Individuals in food-insufficient households had significantly higher odds of rating their health as poor or fair, of having restricted activity, of having poor functional health, of suffering from multiple chronic conditions, of having major depression and distress, and of having poor social support compared with those in food-sufficient households" (boldface text added for emphasis). A  valuable evidence-based reference on the impact of food insecurity on health.
• Nutrition and Depression: Implications for Improving Mental Health Among Childbearing-Aged Women -- Unfortunately the full-text article is not available free online (cost is US$31.50) but you may have access to it through your workplace, library or educational institution.
• Food for Thought (PDF) from The National Alliance on Mental Illness  and Food and Mood (PDF) from the Depression and Bipolar Support Alliance -- Practical, empathetic patient/client eating guidelines.
  

The digitally-enhanced photograph on the stamp features a figure stepping out of the shadows, using a mega-phone to broadcast the plight of mental health patients. Alain Leduc, Manager of Stamp Design and Production at Canada Post, explains, "This figure represents all those affected, both directly and indirectly, by mental illness. By bringing this pervasive issue out of the shadows and into the open where it can best be served, it really speaks to the objectives of the Canada Post Foundation for Mental Health."

(Source: Collecting on the Canada Post Website)

You may have noticed the date gap between this and the previous post. One of the reasons was I used the past 4 weeks to nurture my own mental health. I spent much of my vacation being a person of few words, long walks and many photographs. But now I'm back to the routine of work at the hospital and home and this includes sharing thoughts, experiences and resources about dietetic practice.

I'm going to resume blogging by using this stamp as inspiration and look at the role of food and nutrition in restoring and maintaining mental health.

Here is the first resource, recently published in an online nutrition journal. It has an extensive list of resources and I believe is well worth reading.

• Nutritional therapies for mental disorders  Nutrition Journal  2008, 7:2   Full text web page    PDF version

I will publish posts with more resources as soon as I have read them.

 "September blows soft...Till the fruit's in the loft"