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Funded by the Ministry of Health & Long Term Care, Government of Ontario
The Iroquois Legend of the Three Sisters
The term “Three Sisters” emerged from the Iroquois creation myth. It was said that the earth began
when “Sky Woman” who lived in the upper world peered through a hole in the sky and fell through to an
endless sea. The animals saw her coming, so they took the soil from the bottom of the sea and spread it
onto the back of a giant turtle to provide a safe place for her to land. This “Turtle Island” is now what we
call North America.
Sky woman had become pregnant before she fell. When she landed, she gave birth to a daughter. When
the daughter grew into a young woman, she also became pregnant (by the West wind). She died while
giving birth to twin boys. Sky Woman buried her daughter in the “new earth.” From her grave grew three
sacred plants—corn, beans, and squash. These plants provided food for her sons, and later, for all of
humanity. These special gifts ensured the survival of the Iroquois people.
Source: Erney, Diana. 1996. Long live the Three Sisters. Organic Gardening. November.p.37-40.
Wabano Diabetes Program – August 2014
August is the month of the corn, bean and squash. It is also the
harvest ceremony that marks the end of the ceremonial cycle. (Source: KANATSIOHAREKE Mokawk Community website).
This month the Wabano Diabetes Clan would like to highlight on
corn, bean and squash also referred to as, ‘The Three Sisters’. The
Iroquois Legend of the Three Sisters follows, as well as nutritious
recipes, a diabetes quiz for you to earn more clan points and
information on our upcoming diabetes clan events and free fitness
classes at Wabano. We hope you enjoy reading and happy August!
To receive monthly copies of Clan
Connection, please contact
Jessika Quigley at [email protected] or
call 613-748-0657 (ext.243).
Corn, Bean & Squash Nutrition
A Three Sisters Garden is a method that the Native Americans used
and taught to settlers. The three sisters, ‘corn, bean and squash’,
were planted together. The combination of plants helps each of them
to produce fully. Corn has a high need for nitrogen, and beans
produce a high amount of nitrogen. Squash plants spread and
provide a natural weed cover. The three plants are also a nutrition
powerhouse when combined.
Corn contains carbohydrate, providing a rich source of energy while
beans provide protein and fibre to help balance the release of sugar
into the bloodstream, keeping us fuller for longer. The squash is full
of nutrients, such as vitamin A that helps to maintain good eye
health. Fibre helps keep us regular, lower bad cholesterol and
prevent overeating due to its role in helping us to feel full.
Funded by the Ministry of Health & Long Term Care, Government of Ontario
Three Sisters Stew Source: Medley of First Nations Cooking; Ross & Linda Maracle
Three Sisters Soup
Source: Renee Russel (strongertogether.coop)
Ingredients:
1 tbsp olive oil
1 large onion
1 clove garlic, crushed
1 jalapeno pepper, finely chopped
4 cups yellow summer squash, sliced
4 cups zucchini, cut into 1” pieces
4 cups butternut squash, peeled &
cubed
3 cups green beans, cut into 1” pieces
1 cup frozen whole kernel corn
1 tsp thyme leaves
2 x 16 oz cans kidney beans, undrained
Directions:
Heat oil in Dutch oven over medium heat. Cook
onion, garlic and chili in oil for 2 minutes,
stirring until onion is tender. Stir in remaining
ingredients. Cook over low heat stirring until
squash is tender. Makes 6 servings.
Pictured below: Dutch oven
Ingredients:
4 pounds of your favorite winter squash (butternut, acorn, sunshine)
4 quarts vegetable stock (or water)
2 small yellow onions, diced
1/4 cup olive oil
1/4 cup garlic, chopped
2 teaspoons dried thyme
1 teaspoon ground black pepper
1 pound fresh or frozen corn kernels
4 (23-ounce) cans cannellini beans
1 bunch green onions, sliced
1/2 cup white wine 1 large bay leaf
Directions:
Preheat the oven to 3500F. Halve the squash
and scoop out the seeds; roast for 40
minutes, or until soft. Remove from the
oven, cool, and scoop the flesh of the squash
into a large bowl (save any liquids!). Puree
the cooled squash in a blender or food
processor (add liquid if needed). In a large
stockpot, heat the oil over medium heat and
sauté the onions until they begin to brown.
Add the garlic, thyme, and black pepper.
Cook, stirring often, until the garlic turns
light brown in color. Add the stock, bay leaf,
wine and squash and bring to a simmer. Add
the remaining ingredients and salt, and
simmer for 15-20 minutes. Taste and adjust
as needed.
Funded by the Ministry of Health & Long Term Care, Government of Ontario
Want to earn Clan Points fast? Complete the Wabano Diabetes Clan Quiz, submit your answers to the
Wabano Diabetes Clan headquarters (either by email or a hard copy at reception) and earn 10 clan
points!
Completed Quizzes must be submitted no later than August 31st. It’s ok if you do not score 100% on the
quiz; however you must achieve at least 50% to pass – just like back in grade school!
Name: __________________________________ Contact: ___________________________________
Thank you for participating in the Wabano Diabetes Clan Diabetes Quiz!
You will be contacted with your grade after submission.
For more information contact 613-748-0657 (ext.243) or email: [email protected]
Diabetes Quiz
1. What is the general goal for a HbA1c test when a person lives with diabetes?
Less than______%
2. What is the goal for fasting blood sugar when living with diabetes?
__________________mmol/L.
3. What is the goal for post meal blood sugar when living with diabetes?
_______________mmol/L.
4. What is the general amount of carbohydrate that can be consumed at a meal when living
with diabetes? _____________________grams; and snacks?_______________grams.
5. What is the name of the hormone that is produced by the pancreas? _________________
6. What is diabetes called when diagnosed during pregnancy? _________________________
7. Smoking increases your risk for diabetes (circle answer): True / False
8. Having a baby that weighed more than 9lbs increases a woman’s risk of developing
diabetes (circle answer): True / False
9. Type 1 and Type 2 diabetes have the same serious risk factors (circle answer): True / False
10. Symptoms of hypoglycemia can include confusion, difficulty speaking, headache, hunger,
sweating, tingling, vision changes, weakness and/or dizziness (circle answer): True / False
Funded by the Ministry of Health & Long Term Care, Government of Ontario
The Wabano diabetes clan invites EVERYONE to upcoming diabetes
clan events, except for diabetes sharing circles, which are reserved for
those living with diabetes! If you are interested in attending, we would
appreciate it if you register before the date of the event to allow us to
provide adequate seating and refreshments.
August - Clan Events
CLAN POINTS: When clan members attend Wabano diabetes clan events, attendance is
taken by the Wabano diabetes program leads. Points are then recorded in a confidential file so
that the program leads can keep track of each clan members total points accumulated.
Diabetes Sharing Circle
Date: Tuesday, August 12th Time: 5:30-6:30 pm Clan Points: 5
Wabano Centre for Aboriginal Health Wabano Cedar Lodge
Join us for a smudge and a confidential discussion about diabetes topics including: emotional aspects of living with diabetes, medications, and more.
Nutrition Workshop: Eating Healthy for Blood Sugar Control
Date: Tuesday, August 12th Time: 4:00-5:00 pm Clan Points: 5
Wabano Centre for Aboriginal Health Great West Life Boardroom
Learn how to manage your blood sugar levels through good nutrition. Topics of discussion include: carbohydrate counting, glycemic index, fibre, protein, menu planning and more!
Oski-ikwe Sharing Circle
Date: Wednesday August 13th August 20th August 27th Time: 4:00-5:00 pm Clan Points: 5
Wabano Centre for Aboriginal Health Wabano Cedar Lodge
A sharing circle for young Aboriginal women ages 16-30 years who want to build on self-esteem, body image and healthy eating habits. This is open to women living with diabetes and for those at high risk.
Funded by the Ministry of Health & Long Term Care, Government of Ontario
September - Clan Events Diabetes Sharing Circle
Date: Tuesday, September 16th Time: 5:30-6:30 pm Clan Points: 5
Wabano Centre for Aboriginal Health Wabano Cedar Lodge
Join us for a smudge and a confidential discussion about diabetes topics including: emotional aspects of living with diabetes, medications, and more.
Nutrition Workshop: Cholesterol 101
Date: Tuesday, September 16th Time: 4:00-5:00 pm Clan Points: 5
Wabano Centre for Aboriginal Health Great West Life Boardroom
Have you been told you have high cholesterol? Attend this workshop, lead by the dietitian, and learn how to make high cholesterol a thing of the past!
Chiropody Education Workshop
Date: Wednesday, September 24th Time: 2:00-3:00 pm Clan Points: 5
Wabano Centre for Aboriginal Health Great West Life Boardroom
Get informed about proper foot care when living with diabetes. Join Lauren Clow, chiropodist, for an interactive workshop that helps keep your feet healthy, reducing risk of foot ulcers and amputations.
To find out more about upcoming
Wabano Diabetes Clan Events or to register, contact:
Jessika Quigley, RD, CDE Registered Dietitian,
Certified Diabetes Educator 613-748-0657 (ext.243) [email protected]
Laura Murray, RN, CDE Registered Nurse,
Certified Diabetes Educator 613-748-0657 (ext.227) [email protected]
Funded by the Ministry of Health & Long Term Care, Government of Ontario
Clan Point
Rewards
Clan
Points
Pedometer
Water Bottle
Wabano Clan Mug
20
Fitness Bundle
Yoga Mat 30
Diabetes or other Healthy
Living Cook
Book/Education
Resource
40
Traditional Medicine
Bundles 50
Loblaws $20 Grocery Card 60
Loblaws Gourmet Cooking
Class 70
Loblaws $50 Grocery Card 120
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?
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?
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.
How do I know how many clan points I have accumulated?
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: [email protected] or [email protected].
Funded by the Ministry of Health & Long Term Care, Government of Ontario
Take advantage of free fitness programs that are offered every month at Wabano
Centre for Aboriginal Health. Fitness classes are open to everyone; however some
fitness classes are for ages 12 years and over.
Email Kelly Fisher to receive our monthly fitness calendar! To be added to the
Fitness Email list email [email protected]
Funded by the Ministry of Health & Long Term Care, Government of Ontario
A sharing circle for young Aboriginal women 16-30 years of age who want to
build on self-esteem, body image and healthy eating habits.
Artwork by Métis Artist Leah Marie Dorion
Location: Wabano Centre for Aboriginal Health - Cedar Lodge, Water Floor
Date: Wednesday August 13th, August 20th & August 27th
Time: 4:00-5:00 pm
To register or for more information contact:
Jessika Quigley, RD – 613-748-0657 (ext.243) or [email protected]
Christina McNeill – 613-748-0657 (ext.320) or [email protected]
