Community Health Connect is the Calgary West Central Primary Care Network's newsletter dedicated to providing members of our community with the latest healthcare information.
Hi , in this issue you can get information about:
Estimated reading time: 4 minutes
Dietitian recipes and tips for you this new year
Psychology services through your PCN
Community partner spotlight: Support for youth with Kickstand Connect
Dietitian recipes and tips for you this new year
A new year is a great time to reset, refresh, and build habits that support your health and well-being. To help you get started, our Primary Care Network’s (PCN) dietitians, Mikaela Gulliver and Sandra Fraser, have put together a few recipes and simple, realistic tips to help you nourish your body and feel your best as you step into 2026.
You do not need big changes to feel better. Small, consistent choices can support your energy, mood, and overall health throughout the year.
Add more colour to your meals. Try to fill half your plate with vegetables and fruit whenever you can. Options like carrots, squash, apples, and leafy greens are easy to add to soups, grain bowls, and salads.
Batch cooking meals makes healthy eating easier. Having quick options ready can make weeknights less stressful. Try batch cooking soups, stews, or grain bowls so you have nourishing meals on hand.
Add protein to stay fueled. Balanced meals can help you feel full longer and support steady energy. Mix it up with lean meats, fish, eggs, tofu, beans, lentils, and Greek yogurt.
Enjoy comfort foods with simple swaps. You do not have to give up your favourites. Try lighter options like turkey or veggie shepherd’s pie, stuffed sweet potatoes, or a vegetable-packed pasta bake.
Enjoy sweet treats mindfully. You can still enjoy something sweet while supporting your health goals. Try baked apples with cinnamon, berry yogurt parfaits, or energy bites made with oats and nut butter.
Drink more water than you think you need. Hydration supports digestion, focus, and energy. If plain water feels boring, add lemon, berries, or cucumber for a boost.
If you are looking for meal ideas to help you settle back into routine, one of our PCN dietitians has also shared a few warm and satisfying options you can try.
Starting the year strong does not mean making drastic changes. When you focus on small, sustainable habits, you create routines you can actually maintain.
If you would like nutrition support this year, talk to your family doctor about a referral to a PCN dietitian or other available resources.
Your mental health is an important part of your overall well-being. If you are feeling overwhelmed, stressed, or stuck, support may be available through your primary care provider if they are a member of our PCN.
You may be able to access support that helps you:
Manage stress, anxiety, or low mood
Build coping tools and healthy routines
Navigate life changes, grief, or burnout
Improve emotional well-being and resilience
Feel more supported during difficult times
Gia Bader is a Primary Care Registered Psychologist with our PCN and has been supporting patients for nearly five years.
As part of a collaborative primary care team, Gia works closely with:
Family doctors
Nurses
Social workers
Other health professionals
This team-based approach helps ensure patients receive timely support and the right care for their needs, all within a medical home.
Having psychology services connected to your health-care team can mean:
More coordinated support
Easier access to care
A clearer path to the right resources
Gia’s perspective
When asked what feels most meaningful about her work, Gia shared:
“So many moments! It’s when a patient feels safe to share their story and show vulnerability. It’s when a therapeutic relationship is built and a greater sense of trust is established. It’s when patients feel a greater sense of hope. It’s when patients learn new skills and tools to deal with hardships. It’s when patients tell you how much of a difference you made. It’s being there when times are tough for people.”
— Gia Bader, Primary Care Registered Psychologist
If you think psychology services could help you, start by:
Talking to your family doctor about what supports are available
Asking about a referral to your collaborative primary care team
During Psychology Month, we recognize and thank Gia and all our Primary Care Registered Psychologists for the essential role they play in supporting your mental health and well-being.
Community partner spotlight: Support for youth with Kickstand Connect
Getting support should not depend on where you live. Kickstand Connect helps youth across Alberta access care online, from anywhere in the province.
Kickstand Connect is the virtual clinic within Alberta’s Kickstand Network. If transportation, distance, scheduling, or privacy make it difficult to access support, youth across Alberta can book an appointment and connect with qualified providers in a safe, youth-friendly virtual space.
Services are free and no referral is needed.
Services include:
Mental health support
Substance use services
Peer support, groups, and workshops
Employment services
Kickstand Connect complements in-person Kickstand centres across Alberta that have additional services, offering flexible options for youth in urban, rural, and remote communities.
To learn more or book a virtual appointment, visit mykickstand.ca.
