Monthly Archives: October 2019

November Fit Bit

November 2019 – Plant-Based Protein Foods

Canada’s food guide recommends that we fill ¼ of our plate with protein foods, and choose plant-based protein foods more often. Plant-based protein foods tend to be higher in fiber and lower in saturated fat than protein foods that come from animals. Eating less saturated fat and more fiber is good for heart health. On top of that, plant-based protein foods can be less costly, and are easy to prepare!

Beans, lentils, tofu, nuts and seeds are a few protein foods that come from plants. Of these, there are quite a few varieties and endless preparation ideas! Most of the time, you can add these foods to the dishes you already make for your family.

Here are some easy ways to include plant-based protein foods in your favourite meals:

  • Add beans or lentils to soups and stews instead of meat.
  • Top salads with chickpeas.
  • Add tofu to your favourite stir fry.
  • Spread hummus on a wrap or pita and fill with vegetables like lettuce, tomato and cucumber.
  • Use beans in burritos.
  • Blend soft tofu into soups to make them thicker and creamier.

Or, try this lentil recipe:

Curried Vegetable Lentil Stew

Makes: 6 servings

Get creative and substitute whatever vegetables you have on hand, fresh or frozen, in this recipe. Try replacing the potatoes with cauliflower, squash or sweet potato, or use spinach instead of green beans.



2 tsp                      canola oil

1 whole                 red onion, chopped

4 whole                 garlic cloves, minced

1 Tbsp                   ginger, minced (or 1 tsp ground)

2 Tbsp                   curry paste or curry powder

1 tsp                      garam masala*

¼ cup                    cilantro, chopped

2 Tbsp                   whole wheat flour

2 ½ cups               low sodium vegetable broth

2 whole                 potatoes, diced

1 whole                bell pepper, chopped

6 oz                        green beans, chopped

1 (540 mL) can   low sodium lentils



  1. In a large pot, heat oil over medium heat. Add onion, garlic, ginger, curry paste, garam masala and half of the cilantro. Cook for 3 minutes, or until onions begin to soften.
  2. Stir in flour until absorbed, then slowly pour in the broth. Stir until combined.
  3. Add potatoes, bell pepper, green beans and lentils and bring to a simmer. Cover and cook, stirring often, for 20 minutes until the potatoes are tender.
  4. Serve with remaining cilantro.

*Garam masala is a spice mixture made of cumin, coriander, cardamom, black pepper, cinnamon, cloves and nutmeg.


Adapted from Visit and  for more information and recipes for protein foods that come from plants.

Brought to you by Region of Waterloo Public Health and Emergency Services.


Camp Brebeuf

This information is for any parents of grade 8 students that are participating in the grade 8 retreat at Camp Brebeuf. Please ensure the oral medication, allergy alert (including any special dietary needs), risk form, photo release (please note the wording) and student responsibility forms are accurately filled out. These forms must ALL be completed, signed and returned to your child’s teacher no later than Wednesday, Oct.  23rd, 2019. A cheque for $165 made out to St. Elizabeth school should also be included. If you have any additional questions or concerns, please contact Mrs. Deignan.

Grad Wear/Spirit Wear Reminder

Friendly reminder that Wednesday is the last day to submit grad spirit wear or school spirit wear orders. You can still submit a paper order or an online order.

Potential CUPE Labour Action: Strike – Monday, October 7th, 2019

Dear Parents:


In the event of a CUPE strike on Monday, October 7th, all schools in the Waterloo Catholic District School Board will be closed. Parents are asked to check their normal media outlets for notification as they would in the event of an inclement weather school closure as follows:


In case of inclement weather, the radio stations will broadcast information regarding severe weather warnings, school closure and bus cancellations. Families may want to have a plan in place at home to respond to the radio announcements. Bus cancellations and school closure notices affecting the schools within the Waterloo Catholic District School Board will be given between 6:45 and 8:30 a.m. There will also be information posted on our board website, our school website and on our Twitter account.


C.H.Y.M. (AM 570) (FM 96.7) Kitchener – Waterloo                  KICX (FM 106.7) Kitchener – Waterloo


Oldies 1090 (AM1090) Kitchener – Waterloo                            C.J.O.Y. (AM 1460) (FM 106.1) Guelph


KOOL FM (FM 105.3) Kitchener – Waterloo                              CKWR (FM 98.5) Kitchener – Waterloo


Dave FM (FM 107.5) Cambridge                                                 Faith FM (FM 94.3) Kitchener – Waterloo


The Beat (FM 91.5) Kitchener – Waterloo

News from Lunchbox Orders

Dear Parents and Caregivers,

With anticipation of a possible school closure starting Monday, Oct 7, Lunchbox Orders will be managing scheduled lunch deliveries on a day by day basis.

If a strike is in effect, Lunchbox Orders will be cancelling orders the day before the scheduled delivery.  A notification will be sent to you by email by 7 pm the evening before the delivery day.

If a delivery is cancelled, a credit will be placed on your Lunchbox Orders account for the cancelled order.  Credits will be applied to your next transaction at the time of check out.

If you have any questions, please contact the Lunchbox Orders Team at 1.877.426.6860 or by email at

Thank you.

Potential CUPE Strike Action

October 02, 2019
Dear Parent or Guardian,
On Wednesday September 25th, 2019, we received word that CUPE would be initiating a “work to rule” campaign in all of our schools and work places on Monday September 30th, 2019. We are writing today to provide an update on the CUPE strike action which is currently taking place in our schools.
At WCDSB CUPE represents the following working groups: Administrative Assistants, Early Childhood Educators, Educational Assistants, Personal Support Works, Child and Youth Workers, Lunch Hour Supervisors, Library Technicians, Communicative Disorder Assistants, Payroll and Accounting Associates and Computer Technicians. In each case CUPE had informed us of “struck work”, which are duties that might otherwise be performed by these individuals, which is no longer occurring.
In all cases, our school safety and a Christ-centred learning environment remains of paramount importance to us, and our administrators are working diligently to ensure that we are compensating as best we can for the duties not being performed. Having said that, it is important for all to acknowledge that it is not “business as usual” across the board, and in some cases compromises have been required, until we are through the job action.
This morning we received notice that a full CUPE strike may commence on Monday October 7th, if an agreement is not reached this weekend. If the strike proceeds, this will mean CUPE members will not report to work. As CUPE represents 1100 of our school based staff, we would not be able to safely operate our schools. Therefore, IF the strike proceeds, we will be proceeding to closing our schools commencing Monday October 7th, 2019.
The declaration of and continuation of the strike is a result of central (provincial-level) negotiations and decisions that will be made at that level. At WCDSB we do not currently control the decisions regarding the strike or its remedy. Sincere there is a possibility that schools may be closed for an indefinite period of time, we recommend that you immediately begin making alternate plans for the care of your children, in the event that the strike proceeds.
We hope you find this update helpful. Please note that updates are regularly being posted to our website and there is a Frequently Asked Questions section there as well, which may prove helpful. In the meanwhile, we offer our prayers that CUPE and the government are able to reach a fast, fair and respectful collective agreement.
Sincerely yours,
Loretta Notten
Director of Education