THREE SISTERS BEAN SOUP RECIPE · of started looking at myself saying I should start losing weight and be more physically active, I ... (hopscotch, jump-rope rhymes, running/chas-ing

INTERVIEW WITH KSDPP BOARD MEMBER

August 2016 Newsletter

READ ABOUT KSDPP CAB BOARD MEMBER WHO DONATED COUNTLESS VOLUNTEER HOURS TO THE COMMUNITY

THE NATIONAL ABORIGINAL DIABETES ASSOCIATION ENVISIONS DIABETES-FREE HEALTHY COMMUNITIES

THREE SISTERS BEAN SOUP RECIPE

LEARN HOW TO MAKE DELICIONS AND HEALTHY SOUP WITH KAREN GRAHAM

2 • The National Aboriginal Diabetes Association Newsletter • www.nada.ca

FEATURES04 Interview with KSDPP Board Member

06 Getting Kids Active

LIFESTYLE08 Karen Graham blog

10 Benefits of Active Living

11 IMD Health News

NADA 14 Executive Director Message Hear from Jeff LaPlante


The National Aboriginal Diabetes Association Newsletter • www.nada.ca • 3

Dilly Know Chair Person Catherine TurnerPast Chairperson

Troy PaulTreasurer

Virgil E. NathanielSecretary

Yvan MichonBoard Director

Leon SimardBoard Director

Melita PaulBoard Director

Dr. Agnes CoutinhoBoard Director Jeff LaPlanteExecutive Director

Alisher KabildjanovProject Manager

NADA NEWS BOARD & STAFF

The National Aboriginal Diabetes Association (NADA) is in the middle of coordinating the 2016 National Indigenous Diabetes Prevention Conference together with the Southern Aboriginal Diabetes Initiative (SOADI), the Thunder Bay Indian Friendship Centre, Inuit Tapiriit Kanatami, and the Ontario Native Women’s Association (ONWA). We are working on releasing a conference agenda and delegates can now register for this event at http://soadi.ca/nidpc/.

The Physical Activity Book project is underway. NADA is work-ing with Saint Elizabeth Health, Aboriginal Physical Activity & Cultural Circle, Aboriginal Sport and Wellness Council of Ontario and National Collaborating Centre for Aboriginal Health to deliver this project.

We are also starting work to produce a culturally relevant resource on traditional foods. In the coming weeks, NADA will determine how this resource is going to be developed and delivered to our members and communities.

Alisher KabildjanovProject Manager


WWW.KSDPP.ORG

Interview with a Kahnawake Schools Diabetes Prevention Project (KSDPP) Community Advisory Board (CAB) Member

he English translation of Amelia’s Kanien’kehá:ka (Mohawk) name, Tekwatónti, is very fit-ting for her role as a long time volunteer CAB Member of KSDPP since the project began in

August of 1994. It means, in her words, “two people having a discussion about an issue, and while I’m lis-tening, I’m taking out the information that’s perti-nent to my decision or understanding of that issue”.

When KSDPP was established, a board was formed that would consist of volunteers from different sectors within the community (see diagram) with the intent of having a wide representation that would help oversee the project, influence decision making, provide feedback, and ensure that the needs of the community were addressed in all aspects of diabetes prevention. CAB has been instrumen-tal in creating KSDPP’s Vision and Mission statements, developing a Code of Research Ethics, and donating time and resources towards school and community-wide inter-vention activities. CAB still meets on a monthly basis, and although some of its members change from year to year, there are a few who remain since day one, including Amelia McGregor, a Kahnawà:ke wife, mother and grandmother.

T


This is our hope. By sharing our stories, book chapters, poster presentations -- at confer-ences and whatnot, hopefully the word spreads that these are some of the success stories that we’ve had in using examples of ‘practicing prevention’ activities and catch-ing students at a very young age in the hopes that they are already getting healthy eating habits and being physically active, in the hope that they carry it into adulthood – hop-ing that in the next generation there won’t be anyone having to live with diabetes.

Amelia explains that she had a vested interest in KSDPP from the beginning because her mother had lived with type II diabetes. “She was my role model,” Amelia proudly remarks. “Despite being a person living diabetes, she had strong will power, was physically active, and her spirits were always high. She was happy to see her grandchildren every day, that was her life.” After her mother was diagnosed, she explains, “I kind of started looking at myself saying I should start

losing weight and be more physically active, I had good optimism, but I didn’t have the will power until I saw her.” She continues, “Being a part of KSDPP, I believe it’s important to be a role model for the community – then you have to be walking that talk.”

When asked about her perspective on KSDPP’s impact on the community of Kahnawake, she replied:

As a CAB member, Amelia has donated count-less volunteer hours at school and community-wide intervention activities, presented at con-ferences, reviewed research manuscripts and abstracts, and participated in meetings and workshops hosted by KSDPP: “I have had the privilege of being asked by KSDPP to go to a few conferences across Canada, in New Zealand, Australia – it’s all because of KSDPP. Indigenous people everywhere have the same background stories where they’ve been so immersed into other cultural eating habits that have caused them to forget our own traditional foods, or set aside our own cultural foods, and so we need to remind ourselves again – that we’re supposed to be eating our own foods. How can we do that? By acknowledging that we’ve forgot. We need to have workshops and presentations to remind ourselves, that’s what KSDPP does. We mentor

students and researchers that come into our community and explain what KSDPP is about.”

Amelia thanks KSDPP “for allowing me to be a part of the grassroots Community Advisory Board for all these years and allowing me to par-ticipate in a lot of the activities that gave me the education that we now share.”

By Morgan Kahentónni Phillips, PhD Candidate, McGill University, KSDPP Summer Graduate Research Assistant.


KSDPP is a community-based participatory research organization that aims to prevent type 2 diabetes through promoting physical activity, healthy eating and positive attitudes in the Kanien’kehaka (Mohawk) community of Kahnawake (population 7,859 in 2014). The Canadian Physical Activity guidelines suggest that children (5-11 years) and youth (12-17 years) should accumulate at least 60 minutes of moderate-

to-vigorous-intensity physical activity daily. School provides opportunities to engage children in such activity.

In 2011, KSDPP initiated Project Playground to moti-vate and promote physical activity during recess and lunch breaks in our elementary schools through ‘old-school’ and team sport games.

PROJECT PLAYGROUND -- GETTING KIDS ACTIVE THROUGH SCHOOL-YARD ACTIVITIES: A KAHNAWAKE SCHOOLS DIABETES PREVENTION PROJECT (KSDPP) PROGRAM

• Reintroduce classic school-yard games to grades k-6 students

• Motivate students to be active during recess and lunch hours

• Promote teamwork and good sportsmanship• Encourage a healthy active lifestyle to reduce the

risk of developing type 2 diabetes• Promote positive attitudes• To be inclusive and to eliminate bullying on the

playground

Coordinated by Intervention Facilitator Cheyanne McComber (Animator), the program runs at three ele-mentary schools serving one school twice per week, and two schools once a week. Recess and lunchtime breaks vary at each school (between 15-60 minutes) and are divided into grade groupings. Based on the Animator’s experience, feedback from children and parents, games are pre-planned, and equipment such as jump-ropes, balls and Frisbees are provided by KSDPP.

GOALS AND OBJECTIVES

• Outdoor (hopscotch, jump-rope rhymes, running/chas-ing games, obstacle courses, team sports such as soccer and baseball)

• Indoor games on rain/cold days (tag-games, jump-rope, hula-hoop, team sports such as basketball and hockey)

• Most popular -- created by students (Exer-ball, border-crossing, blind circle games)

TYPES OF GAMES

HOW THE PROGRAM WORKS

“It’s nice to have an adult who can play games with us kids.”


The program originally began in two elementary schools and now serves three. Since the beginning of the program there has been: an increase in teamwork and involvement in play; elimination of social barriers and less bullying; children have created new playground games; and children now play games indepen-dently outside of school. Some obstacles that had to be overcome were: miscommunication between the animator and school-yard monitors (monitors initially discouraged children from joining the animator’s activities), initial lack of interest from children, and lack of start-up equipment costs.

To expand the program to our fourth elementary school for the 2016-2017 school year and to develop new booklets of rhymes and games for children to take home. Due to budget constraints, KSDPP continues to fundraise for new equipment, and will seek financial support for the training of more Project Playground Animators as well as funding to evaluate the program so that the project can improve and continue on! For more information, please contact Cheyanne McComber at [email protected].

Project Playground Funding Support: Quebec en forme, Aboriginal Diabetes Initiative Fund, Private Donations.

Note: Information for this article was gathered from a poster presentation. Credit given to: Cheyanne Teiekahri:iós McComber, Morrison King, Judi Ohsennenáwi Jacobs, Soultana Macridis, Ann C. Macaulay.

Acknowledgements: KSDPP Community Advisory Board, Lisa Peterson, Arlene Goodleaf (Principal), Kanahsohon Deer (school Principal), Kwawenná:wi Diabo-Alfred (PE Teacher), Diana Delaronde (school Principal), Kathy Beauvais.

By Cheyanne McComber, KSDPP Intervention Facilitator

“It’s nice when you [animator] come because other kids can’t tell me I can’t play.”

SUCCESSES AND CHALLENGES

NEXT STEPS

[email protected] www.karengraham.ca

K A R E N G R A H A M RD, CDE

HEALTH NEWS

HARVEST AND SISTERS GO TOGETHER


Did you plant a garden this year? Or did your sister, brother or other family member plant a garden? Are you enjoying some awesome fresh vegetables?

My sister texted me this photo of her garden with this message: “Here’s my Three Sisters Garden boxes with corn, cucumber, zucchini (a type of squash), green peppers, peas and beans, potatoes, plus thyme, oregano and dill. And a little showy colour. The tomatoes are on the south side of the house.”

The Three Sisters are a team! They were traditionally planted together. The bean plants climb up around the corn stalks. The large squash leaves shade the ground and keep it moist and control weeds. The Elders got it right.

You may want to make Three Sisters Bean Soup; recipe is on the next page. You’ll find this recipe in my 2017 Calendar along with other delicious and easy recipes such as Baked Beans with Venison, Pan Fried Trout, Oatmeal Bannock, Brownies, Apple Crisp and Canada Goose Stew.

TALKING ABOUT CANADA GEESE...

Canada Geese have adapted very well to ponds and grass areas in cities and towns as well as cultivated agriculture fields. As a result, populations have increased at a steady rate in the last two decades. There is no shortage for the avid hunter. You may remember your grandmother charring the goose over the open fire, removing the feathers and cooking it in a pot. It’s time to bring back the goose! For instructional vid-eos on “how to breast a goose” go to www.youtube.com

If you have a slow cooker, this is an easy way to make a tender wild meat stew.

Do you barbecue or fry wild meat? If so, a good way to tenderize the steaks or chops before barbecuing or frying is by pounding them with a meat pounder, or the edge of a plate. If you cook a lot of wild meat this way, it might be worth buying a table-top meat tenderizer machine sold on www.amazon.com for about $60-$75.

TENDERIZING WILD MEAT


Recipe adapted with permission from www.pulsecanada.com. The photo is from my kitchen! We ate the soup with Raisin Bannock; a delicious meatless dinner.

THREE SISTERS BEAN SOUP

Makes 16½ cups (this is enough for eleven 1½ cup servings; you’ll have some leftover to freeze)

• 1 tbsp butter or oil

• 1 large or 2 small onions, chopped

• 4 cloves of garlic, finely chopped or 1 tsp garlic powder

• 8 cups (2 litres) no-salt added vegetable or chicken broth

• Half of an 8-inch acorn or butternut squash, peeled & seeds removed, cut in dice size pieces (4 cups)

• 2 cups corn kernels (fresh from cobs, canned or frozen)

• 1 apple, peeled and chopped in pieces

• 1 cup dried split red lentils

• 1 tsp each thyme and basil

• 1 bay leaf

• ¼ -½ tsp chili flakes or ½-1 tsp chili powder

• ¼ tsp black pepper

• 1 can kidney beans (540 ml)

• 2 cups fresh green beans, ends removed and cut in ½-inch pieces.

1. Heat butter in a large pot and sauté onion and garlic.

2. Add the broth, squash, corn, apple, red lentils, thyme, chili and pepper and simmer for 15 min-utes.

3. Add the canned kidney beans and green beans and simmer for another 15 minutes or until vegetables are tender.

For information about the 2017 Calendar or diabetes books, contact [email protected] or call Karen at 250-707-3762.

INGREDIENTS

LET’S MAKE THE RECIPE!

BENEFITS OF MEETING THE PHYSICAL ACTIVITY GUIDELINES

CANADIAN PHYSICAL ACTIVITY GUIDELINES

• 150 min/week of moderate-vigorous inten-sity aerobic physical activity most days/week

• Strength-training 2 days/week


Experts agree, exercise is powerful medicine! So how much should you exercise? The recommen-dations are dependent on your age, according to the Canadian Society for Exercise Physiology (CSEP) guidelines for physical activity and general health promotion for adults aged 18-64, and 65+ are:

BENEFITS OF ACTIVE LIVING

• Incidence of hypertension by 33 - 60%• Incidence of diabetes by 25 - 58%• Incidence of CVD by 33 - 50%• Risk of stroke by 31 - 45%• Risk of colon cancer by 30 - 60%• Mortality and risk of recurrent breast cancer by 25 - 50%• Risk of developing Alzheimers by 40%• Depression as effectively as medications or cognitive behav-

ioural therapy• Risk of premature death by 31 - 50%

Meeting the Canadian Physical Activity Guidelines provides health benefits and can reduce your chance to developing the conditions below by the figures in green; more physical activity and exercise leading to physical fitness can reduce your chances before the figures in blue!

Exercise is Medicine Canada (EIMC) is a national multidisciplinary initiative that brings together healthcare and exercise professionals to improve the delivery of safe and effective physical activity and exercise programs so all Canadian communi-ties may enjoy the associated health benefit. Supported by the Canadian Society for Exercise Physiology (CSEP), EIMC provides national leadership in promoting physical activity as a chronic disease prevention and management strategy to improve the health of all Canadians. For more information visit www.exerciseismedicine.ca

References, as summarized by:Blair et al.,EIM Handbook 2009; Vuori et al., Mayo Clinic Proceedings 2013; Warburton et al., IJBNPA, 2010; Pedersen and Saltin, Scand J Med Sci Sports 2006. Dose response effects summarized by: Wen et al., Lancet 2011; Arem et al., JAMA Int Med, 2015; Gebel et al., JAMA Int Med 2015


hen a patient enters your office they are often overcome with many emotions

and are anxious and stressed regarding the information you are about to give them. Will it be good news or bad? How much will this impact my life? Will I be passing this down to my children? With all of these thoughts emerging before they have even seen you, a mental fragmentation has started - a division in how much attention and capacity they will have to retain all the information about their diagnosis and treatment plan. Using tools to bridge the gap is key to better patient understanding and ultimately compliance to the treatment plan you lay out for them

Patients often believe the most important information during their consultation is their diagnosis, with the information relating to their treatment to be less so, even though their health and how they manage their condition hinges on this. To make things even harder, patients can forget up 80% of the information discussed in the exam room and only about half of what they do remember is correct. Which means the majority of your patients will walk out of your office only retaining 10% of the information correctly.

The traditional method of patient education is often done verbally with the Healthcare provider

writing down information for the patient. However, this has not been proven to be highly effective as patients are often under duress during their visit and are not always completely focused on what their Healthcare provider is discussing therefore they remember little about what was said and why certain things where written down. This is also compounded if a patient has a lower literacy comprehension, lower knowledge of the subject matter, or perhaps the written language is not their primary language. Visual education in combination with clear simple instruction has been proven to be more effective with patients remembering 80% of the information correctly, compared to only 14% when using verbal instruction alone. To ensure your patients understand and are able to adhere to their treatment plans, having a solid foundation in visual patient education is key.

This is where iMD Pinga can help you and your patients. iMD Pinga is a free visual patient education tool for Healthcare providers to use At the Point of Care™ to improve patient understanding and adherence.

iMD Pinga has an extensive medical library of images along with sponsored content and resources for over 700 conditions. The iMD Pinga platform gives you complete control of your patient consultation; allowing you to

choose what information to focus on and is completely customizable to your practice. After the consultation is over, you can send all the information discussed home to the patient via email, which allows the patient to view the information as many times as they need without having to call back or schedule multiple follow up appointments, freeing up your time to see more patients.

With iMD Pinga you will no longer need to spend countless hours searching the internet for the perfect patient resources and trying to ensure you always have the latest information, with iMD Pinga’s team of content managers we will bring them all to you, all in once place!

-Kevin Delano President, iMD Health Canada

Source: R. Kessels (2003). Patient's memory for medication information. JRSM, 219-222.

HOW TO IMPROVE COMMUNICATION BETWEEN YOU AND YOUR PATIENTS

Visit

www.imdpinga.com

Pomo code: NADA1

For instant access to thousands of Patient Resources from NADA and 50+ Canadian Healthcare Associations


SEPT. 27 & 28, 2016 • THUNDER BAY, ON

Natures Reciprocity

NATIONAL INDIGENOUS DIABETES PREVENTIONCONFERENCE

519 445 [email protected]

519 445 [email protected]

CONFERENCE COORDINATION:

Register today at

WWW.SOADI.CA

Christopher Mushquash, Ph.D., C.Psych.Dr. Mushquash is Ojibway and a member of Pays Plat First Nation. He is an Associ-ate Professor in the Department of Psy-chology at Lakehead University and the Division of Human Sciences at the North-

ern Ontario School of Medicine. Dr. Mushquash is a Canada Research Chair in Indigenous Mental Health and Addiction. In addition to his academic appoint-ments, Dr. Mushquash is a clinical psychologist at Dilico Anishinabek Family Care, providing assessment, treatment, and consultation services to First Nations children, adolescents, and adults.

Truth & Reconciliation: Moving Forward to a Healthy Lifestyle.

IN PARTNERSHIP WITH

WWW.ONWA.CA

Jonathan McGavock Jonathan is a CIHR Applied Health Chair in Resilience and Obesity in Children. He is also an Associate Professor in the Depart-ment of Pediatrics and Child Health in the Faculty of Health Sciences at the University of Manitoba.

Dream & Devotions: Establishing novel strengths-based programs to prevent and manage type 2 diabetes in youth. A 7 year research project with indigenous com-munities in Manitoba.

Emcee: Stan Wesley

KEYNOTE SPEAKERS:

CONFERENCE DETAILS:

Fees: Conference registration for Aboriginal organizations: $150.00 Government organizations: $250.00

Accommodation: Valhalla Inn, 1 Valhalla Road, Thunder Bay, Ontario. For reservations please call 1-800-964-1121 using code 160926DIAB for the $129.00 rate.

Air Travel: Go to Aircanada.ca using code: R232HHY1 Or Flyporter.com using code: DPC016 COMMUNITY TOURS

Four tours to choose from including a Medicine Walk, Community Gar-den with Cooking Demonstration, Sugar Bush Walk and more.

PLUS an onsite Foot Care Clinic will be provided for all participants.

Welcome all Front Line Diabetes Workers & Practitioners, Chief and Council, Diabetes Researchers, Government representatives working in Diabetes policy, Local Health Integration Networks, Aboriginal Health policy advisors

WWW.NADA.CA WWW.SOADI.CA WWW.ITK.CA WWW.TBIFC.CA

The National Aboriginal Diabetes Association Newsletter • www.nada.ca • 13REPRINTED WITH PERMISSION FROM THE CANADIAN DIABETES ASSOCIATION’S2016 HEALTHY LIVING CALENDAR.


JEFF LAPLANTEEXECUTIVE DIRECTOR

appy Summer Everyone !

Well summer 2016 in Winnipeg has been great

so far… lots of activity and fantastic weather.

Things have slowed a little for NADA, but only temporarily as we

are laying the groundwork for some great projects, and we are

preparing for our biennial conference in Thunder Bay at the end

of September.

With respect to projects in the works, NADA is working with sev-

eral partners to develop a booklet and related resources on physi-

cal activity and nutrition for the maintenance and prevention of

diabetes for First Nations, Inuit and Métis peoples. This resource

promises to be relevant and informative and will reflect commu-

nity interests and input.

NADA has also been working closely with Coleen Rajotte of

Vitality Gardening to develop and produce a webinar series on

a diabetes garden. The series will feature a First Nations couple

in Manitoba who both have type 2 diabetes and want to learn to

grow, harvest and cook their own fruits and vegetables as means

of eating healthier, being active and saving money. Check out

Vitality Gardening on APTN… https://www.youtube.com/user/

vitalitytv/videos

NADA is also working with a registered dietitian and other part-

ners to produce a resource on accessing traditional foods across

Canada, along with nutritional information of those foods and

comparisons to average grocery store products.

In August NADA will be attending the Northern Association

of Community Councils’ 46th AGM & Tradeshow happening in

HWinnipeg. The NACC is an advocacy group striving to improve the quality

of life in Northern Association Communities by having positive, proactive

meetings with ministers and cabinet on issues affecting Northern com-

munities and to inform and involve community councils and residents

in any progress. NACC believes that all communities are unique and that

their needs and interests should be recognized. (http://naccmanitoba.

com/)

In early September, NADA will be attending Prairie Mountain Regional

Health Authority’s “Raise A Healthy Eater Conference” at Elkhorn Lodge

near Riding Mountain National Park in western Manitoba.

In early November, NADA will be holding another face-to-face gathering

for the Community of in the Federal Tobacco Control Strategy (FTCS).

This gathering is being held in partnership with the First Nations Health

Authority and will bring together First Nations project coordinators in

the FTCS to share information about their projects and network. The

Federal Tobacco Control Strategy (FTCS) is a comprehensive, integrated,

and sustained approach towards reducing tobacco-related disease and

death in Canada. Built on the reinforcing components of prevention,

protection, cessation (quitting smoking) and product regulation, the

FTCS represents the most ambitious effort Canada has ever undertaken

to fight the commercial tobacco epidemic.

I’d also like to let you know of some research funding opportunities. The

Canadian Institutes of Health Research has issued a pre-announcement

for research funding in Population Health Intervention Research (PHIR),

as part of the Pathways to Health Equity for Aboriginal Peoples Initiative

(http://www.imha.cihr.gc.ca/e/49882.html).


This funding opportunity will support New Investigators in conducting

research on timely interventions (e.g. programs, policies, social enter-

prises and resource distribution approaches) that have been initiated by

others (e.g., policy makers, practitioners, communities). These interven-

tions must have the potential to impact First Nations, Inuit and Métis

health and health equity at the population level, and address one or

more of the four identified exemplar areas (Suicide prevention, Obesity/

Diabetes, Tuberculosis and Oral Health). The total amount available for

this funding opportunity is $675,000, enough to fund approximately

3 grants. This amount may increase if additional funding partners par-

ticipate. The maximum amount per grant is $225,000 for over a period

of up to 2 years. This funding opportunity will consist of an application

phase only. The launch is anticipated for August 2016 and the applica-

tion deadline is anticipated for late Fall 2016. For more information

please contact: 613-954-1968 / [email protected].

The Canadian Diabetes Association has announced changes to its

research funding grants and awards (http://www.diabetes.ca/research/

research-grants-awards-competitions/current-research-competition).

As of July, 2016, the CDA will be replacing its two annual research com-

petitions (Operating Grants and Personnel Awards) with an expanded

Personnel Award competition. Currently-funded Operating Grant recip-

ients will not be affected by this change. This redesigned competition

will provide operating funds to new investigators and career scientists,

giving them the ability to carry out groundbreaking discoveries in

preventing, managing, treating, and curing diabetes. The duration of

funding for career scientists (five years) will give them the dedicated

time needed to carry out research and lessen the time spent writing

applications for funding. Investing in young talent in the research field

is a critical part of supporting innovation in diabetes research. For

many new scientists, getting initial funding for new research ideas can

be challenging. This direction of funds for the new Personnel Awards

will help support young diabetes researchers who are beginning their

careers, with the potential to support their work every step of the way.

The 2017 expanded Personnel Awards competition will open in the fall

of 2016 with a registration deadline of February 1, 2017 and an appli-

cation deadline of April 3, 2017. For more information about the new

Personnel Awards and criteria and for any questions, please contact

[email protected].

Lastly, a reminder that the NADA Annual General Assembly takes

place September 26 at the Valhalla Inn in Thunder Bay, Ontario, followed

by the National Indigenous Diabetes Conference on September 27 &

28, also at the Valhalla Inn. The conference is held in partnership with

the Southern Ontario Aboriginal Diabetes Initiative, the Ontario Native

Women’s Association, Inuit Tapiriit Kanatami and the Thunder Bay

Indian Friendship Centre. The conference will feature many interest-

ing and engaging workshops and keynote speakers such as Drs. Janet

Smylie, Jon McGavock and Christopher Mushquash, as well as some

tours of the territory and other activities.

All My Relations,

Jeff LaPlante

MOBILE FRIENDLY

NADA.CAG A I N I N F O R M A T I O N O N T H E G O

Documents

THREE SISTERS BEAN SOUP RECIPE · of started looking at myself saying I should start losing weight and be more physically active, I ... (hopscotch, jump-rope rhymes, running/chas-ing