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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 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

Important Message re Ongoing Labour Negotiations – CUPE

Dear Parents and Guardians,

As you may be aware from media reports, the Canadian Union of Public Employees (CUPE), representing education workers across the province, has announced plans to begin a province-wide “Work-to-Rule’ campaign beginning on Monday, September 30, 2019.

We are aware that bargaining between the union and government is planned to continue throughout the weekend. We respect collective bargaining and are hopeful that a freely negotiated agreement will be reached soon.

Regardless of the outcome of this weekend’s bargaining, all of our schools will remain open, and CUPE staff will report to work as usual. Student instruction will continue in our classrooms and, as always, the safety and well-being of students will continue to be our top priority.

As a Catholic school board, we value all of our staff as dedicated, caring professionals, and we respect labour laws that affirm the legal rights of our unionized employee groups to engage in job actions. We know that all sides are working hard to reach agreements, and we are hopeful that a new central agreement will soon be reached with our CUPE education workers.

Where to Find Information Updates

As new information becomes available it will be posted to the WCDSB website at:

Thank you for your patience and understanding during this period of uncertainty.

Frequently Asked Questions

Q: Which WCDSB employees are represented by the Canadian Union of Public Employees?

A: The following WCDSB positions are represented by CUPE:

  • Education Assistants
  • Personal Support Workers
  • Child and Youth Care Workers
  • Early Childhood Educators
  • Lunch Hour Supervisors
  • Administrative Assistants
  • Payroll and Accounting Associates
  • Computer Technicians
  • Library Technicians
  • Communicative Disorders Assistants

Q: What does “work to rule” mean?

A:  CUPE has indicated that they are planning to withdraw specific services that they would normally perform.  Employees represented by CUPE provide many important services within our schools and board, and despite our best efforts the withdrawal of these services will cause some disruption. We will not be able to completely eliminate all impacts. Despite the impact of the withdrawal of services, we know that our schools will remain welcoming Christ centred environments.





Thank You in Participating in the Annual Terry Fox Run!

Staff at St. Elizabeth CES would like to thank, and congratulate, the amazing St. Elizabeth superstars for their participation in the annual Terry Fox School Run! It was great to observe their determination and enthusiasm! Over 9,000 schools across Canada participated in the Run this year, taking up Terry’s cause as their own. This strong show of solidarity will help to ensure that Terry’s legacy will continue across our great country.

A big thank you also goes out to all those who have donated to the Terry Fox Foundation.  Access to online fundraising will remain open until March 2020. Please feel free to continue to donate and support:


Way to go Eagles!!!


Meet the Teacher Night

Come join us September 25th from 5:30 – 7:00 at St. Elizabeth Catholic School for our 2019-2020 Meet the Teacher Night.  You can meet your child’s teacher and learn all about the interesting things happening in the classroom.


In the atrium we will have displays for:

  • Spirit wear
  • ECO Schools and Litterless lunches
  • School Council







Twilight Retreat “Called to Belong” is Cancelled

Thank you to everyone who has signed up for the WCDSB “Called to Belong” Twilight Retreat.  Unfortunately, due to unforeseen circumstances, the dates below will be cancelled until further notice:

Cambridge – Wednesday September 25th –  St. Mary of the Visitation Parish (16 Cooper St, Cambridge, ON)

Waterloo –  Thursday September 26th – St. Michael Parish (80 University Ave W, Waterloo)


Thank you for your understanding.

Spirit Wear 2019

Spirit wear is available again this year.  You can order online directly from the company or paper order forms will be available at Meet the Teacher Night on September 25th.  Grade 8’s have been given information about ordering Grad wear that can also be ordered online or paper orders will be accepted.