October 10 is World Mental Health Day and according to the Canadian Mental Health Association: “Mental illness indirectly affects all Canadians at some time through a family member, friend or colleague. By age 40, about 50 percent of the population will have or have had a mental illness.”
The National Film Board will be releasing this Saturday at the Atlantic International Film Festival in Halifax The Song and The Sorrow. Through the lens of Canadian filmmaker Millefiore Clarkes following Juno award winning musician Catherine MacLellan, the film is a journey to understand Catherine’s father, Canadian folk legend Gene MacLellan’s mental illness which led to his suicide.
Produced by Rohan Fernando and Paul McNeill, and executive produced by Annette Clarke for the NFB’s Quebec and Atlantic Studio, The Song and The Sorrow contains archival footage and intimate interviews with friends, family members, and musicians who knew and played with Gene—including Anne Murray, Lennie Gallant, and the late Ron Hynes. The film reveals a troubled and loving man who was never at ease with fame and money. The land and people of Prince Edward Island inspired Gene MacLellan’s music and are a vibrant presence in Clarkes’ documentary.
In an interview both Catherine and Millefiore talk intimately about the film.
How did you both collaborate in making this film?
Millefiore: “Focusing The Song and the Sorrow on Gene’s struggle with mental health was Catherine’s initiative. When I first approached her about making this film, the focus was more on the creative legacy between a parent and child, about the complex relationship and inspiration derived from a parent with a large personality and artistic temperament. I was also interested in how sadness and loss can precipitate creative expression. However, I was nervous to ask her about his suicide. I didn’t want to exploit her personal tragedy. But Catherine was at a point in her life, 20 years after Gene’s suicide, where she was looking for ways to talk about her experience. She got back to me immediately suggesting that we focus on Gene’s struggles as well as her exploration of how that has affected her and her family.”
How many threads to this film are there?
Millefiore: Quite a few. A daughter’s story of her father’s legacy of mental health struggles and suicide; Catherine’s story of her own struggles as a result; Gene MacLellan’s rich and enigmatic musical and personal legacy; and a bit of Canadian music history woven in there. It could have been a much longer film. There were so many paths to follow. It was always an endeavour to contain the film and keep it focused while touching on all these threads.”
What is the message the film wants to deliver?
Catherine: “The biggest message I’d like people to get from this film is how important it is to talk about mental health, and how in doing that we can all be a part of reducing the stigma that keeps so many people from finding the help they need. I hope that people get a sense of the lasting effects of a suicide and how we really need to continue the conversations surrounding mental health to help the people all around us who may be suffering.”
What did you enjoy the most about the making this film?
Catherine: Interviewing Lennie Gallant, Ron Hynes and Marty Reno was a really nice experience for me. They were all close to him and had interesting experiences and thoughts to share. Getting to visit with Anne Murray was a bit intimidating for me at first, she’s such a legend and I hadn’t met her since I was a little kid. She shared some really great stories and was very kind and generous with us.
Showing at the Atlantic International Film Festival on Saturday, September 15.
When I first started running, little did I know about properly fueling my body for training and performance. It wasn’t until after a few workouts I would feel depleted, that I realized I needed to change my eating habits in order to continue training. Although, I ate a well-balanced diet, I found myself skipping meals while my body was screaming for more fuel.
Did you know that according to Active.com, you will be burning an extra 100 calories roughly for each mile that you run? After learning this fun fact and doing more research on my poor eating patterns, I started to adopt a healthier diet that includes these essentials: carbohydrates, protein, fats, vitamins, and minerals such as calcium.
Here are my top 8 ways to stay healthy:
- Breakfast – This is my favorite meal of the day, not only because I have the chance to burn the calories off, but because I like to include boiled eggs, multigrain bread, oatmeal and yogurt.
- Pre-Run – Before the run, I normally don’t eat. I will have my caffeine fix and a glass of water to keep me hydrated.
- Pre-racing breakfast – If I am racing, I will have a bowl of oatmeal with some brown sugar and fruit. Sometimes, I will have pancakes with fruit, about a couple of hours before the race. If there is no time to eat, I will bring a protein bar with me or have a smoothie.
- Lunch – Usually, I will have some soup or a salad.
- Snack – If I am running after work, I will bring an apple or any other light snack before the workout. This will sustain me until dinner.
- Water – I drink plenty of water, about eight cups a day. I make sure to drink enough water throughout the day. I like to find routes that have water stops along the way or I bring a water bottle with me.
- Vitamins – I take vitamin C each day to fight off any colds.
- Next day racing – I am racing the next day, I eat foods that I know agree with me; otherwise, I’ll end up with an upset stomach. I also avoid creamy sauces or spices. Making healthier food choices was key to improving my running and a quicker recovery.
I still enjoy having snack foods and I do have a sweet tooth, but I keep everything in moderation. Now I keep healthier snacks around like pumpkin seeds, so I won’t overindulge.
Fall is my favorite season to run for two reasons: cooler temperatures to do intensity workouts without overheating, and perfect season to get back in shape after taking time off in the summer. Every fall, I look forward to setting new goals whether it is to improve on a personal best or participate in a new event. It is also cross-country season, which is my favorite type of running because it is low key, inexpensive, offers challenging terrain, but more importantly brings me back to my childhood when I first started running in Quebec.
Fall is also a good time for those who want to learn how to run with clinics or clubs. Many of these run excellent programs to match your fitness level and challenge you as well. However, before launching into an exercise routine, visit your doctor. If you decide not to join a clinic, there are many online programs to choose from, but pick the proper running program to avoid overtraining or injury.
Here are my top 6 running tips to get you fall ready:
- Gear: Invest in sweat wicking fabrics, a light weight jacket, and long sleeve shirt. A vest is also ideal. Wear tights or capris. Dress for the weather conditions and wear reflective gear when there is less light. Dress in layers. I often wear a running cap to keep my head warm.
- Footwear: Visit a specialty running store to get them fitted properly. Trail runners are best for hitting the trails. I have two pairs of shoes to alternate my workouts in. For cross country, I wear trail shoes to keep me from slipping on rocks or loose gravel.
- Reward: When the weather is colder than usual, and you don’t feel like running, I find a good way to get me in the mood is to reward myself after a run with a hot drink. Otherwise, running with a friend will also keep you committed to working out. Once a week, I try to run with a friend to keep me motivated.
- Social: Join a running group to meet new friends and pick up running tips or advice.
- Hydration: Drink plenty of water even though it is cold, and follow a healthy diet. If you have any dietary concerns, ask a registered dietitian before you start running.
- Stretch: After your workout, stretch all your muscle groups. I do a cool-down after a hard training interval session then I stretch.
Fall is a good time to try some cross-country running, explore the trails, and improve your performance or get back into fitness after taking the summer off.
Meet Kat Baulu, a producer with Quebec/Atlantic Studio at the National Film Board (NFB) of Canada, a public producer, and distributor. In an email interview, Baulu talked about her career and the call for proposals for short films on Reimagining My Quebec.
Reimagining My Quebec is a new initiative for anglophone, allophone, and Indigenous filmmakers from Quebec and Nunavik that will give emerging and established directors a chance to create artful short documentaries with the NFB.
When it comes to what Baulu enjoys most about her work, she said she enjoys those with a clear purpose to their work. “I admire people who lead their lives with mission and purpose. One person who inspires me is legendary Abenaki filmmaker Alanis Obomsawin,” she said. “With an astonishing career spanning over five decades at National Film Board of Canada, she’s made over 50 films that focus on issues facing Indigenous people in Canada. Alanis embodies what it means to make art for social impact. It’s humbling to witness one person who truly makes a difference every day.”
Baulu’s work as a producer raises social impact, even from her previous documentary work on Gun Runners. Baulu’s role is responsible for supporting creators to tell relevant and meaningful stories about Canada to Canadians and people around the world.
“The best part of my job is accompanying filmmakers in their creative process: from idea to finished film through to impact with audiences,” she said. “I love creating conditions for filmmakers to thrive artistically and express their point of view. I root for their success.”
“Collaborating with artists in the public space is such a privilege. At the NFB, our values are driven by relevance. Every day we ask ourselves, are we raising under-represented voices? Is what we are creating valuable and meaningful?” she added. “I am thrilled to work with filmmakers on their creative interpretation of reimagining their Quebec because I believe we have a chance to surface issues of identity, class, and status for further discussion and raise consciousness about the positive change we dream about for our society, and our world.”
Baulu is excited about the current project – Reimagining My Quebec, which is an opportunity to make a short English documentary in Quebec with the NFB.
“Reimagining My Quebec is the brainchild of my executive producer Annette Clarke. She is a true champion for filmmakers and storytellers of all stripes. She is a Newfoundlander and believes that great stories often emanate from a deep sense of place,” Baulu said. “We hope this call will draw out unique and intimate stories from across Quebec, which surprise and transform us.”
The type of story she’s looking for revolves around something Scottish documentary filmmaker Scott Grierson calls, “creative interpretations of actuality,” which focusses on the human condition through point-of-view documentary storytelling. “If you have a story that you are uniquely positioned to tell, that you have a personal connection with, that you have unique access, this call for proposals is for you. We are excited about powerful, emotional and important social issue-driven stories,” Baulu said. “For us, the process is as important as the outcome. What is your relationship to your participants? How will you treat them at the beginning and the end of the process of making your film? We are enthusiastic when filmmakers are considering their ethics as well as the art and impact.”
The deadline for submissions is August 8.
Running in hot weather can cause heat-related illnesses, zap your energy and diminish your performance if you are not properly aware of the dos and don’ts before heading out. The consequences of being ill-prepared for the heat could lead to permanent brain damage or even death due to severe heat stroke and dehydration.
In 2002, while living in South Korea, I suffered from heat exhaustion after running 10km in the heat. I was quite ill and needed medical attention. From that bad experience I learned to hydrate enough before working out, not push myself like I did in the race, and not to race that same day for another 200 metres. I also learned that I don’t run well in the hot weather. My runs are done early in the morning or in the evening.
To keep you safe in hotter than normal conditions, here are my top five running tips that have helped me and are good reminders.
- Know the best time to run: Everyone has different levels of tolerance for running in hot and humid conditions. If your run is negatively affected by the heat, try to avoid running in the hottest part of the day, which is from 11:00 a.m. to 4:00 p.m. If there isn’t an option, try to choose routes in the trails where shade will keep you cool.
- Clothing: Wear sweat-absorbing fabrics to help keep you dry and comfortable. Try to avoid moisture-absorbing fabrics like cotton in anything from socks to shorts to t-shirts. The lighter the garment, the better off you will be. Wear sunglasses and running caps to protect your eyes from the sun year-round. Your cap will also help shield you from the sun’s ultraviolet rays while preventing your scalp from getting burned. It comes in handy on rainy days too if you’re not a fan of the water beating down in your eyes.
- Sunblock: To protect your skin from sun damage and to prevent skin cancer, apply sunscreen before your run. A very pleasant benefit to protecting your exposed skin is it slows down the natural aging process. Wear the right SPF according to the pigmentation of your skin.
- Hydration: Drink plenty of fluids. Drink at least two to three liters of water a day. Runners need to drink at least two cups of water two hours prior to running and another cup thirty minutes before. Invest in a water bottle to carry with you or plan your route where you know of multiple sources of water. Anytime you feel the heat, take a few sips of water as needed.
- Slow the pace when running or cross training in the heat. Pool running is a great alternative to running. It can be done with or without a flotation vest and can mimic the running motion in deep water. Another option is the treadmill, the advantage being if you need to stop early you’ll still be back where you started. Many gyms provide fans and water fountains. If you feel more tired from the heat than normal, it’s best that you stop and try again later.
After your run, drink plenty of water or a sports drink to replenish lost electrolytes. Don’t forget to eat some cooling foods as well, such as watermelon or cantaloupe.
Remember to listen to your body as this is your guide to stay within the boundaries of not overdoing it. Being a good listener could save your life.
With the launch of heavyperiodtalk.ca, Dr. Yolanda Kirkham, an obstetrician and gynecologist, discusses her role in the campaign and why it’s recommended that women educate themselves on their menstruation.
Dr. Kirkham is an OBGYN at the Women’s College Hospital and St Joseph’s Health Centre in Toronto. Her role in the campaign is to do what she does on the job every day: educate, counsel, and treat women’s reproductive health concerns. “Through this campaign and website, women can quickly access factual information and peer-to-peer stories that encourage them to seek medical attention for a problem they may not have known was treatable,” she said.
She was a recent panelist at the Heavy Period Talk comedy show in Toronto, which she said was a great way to talk about a taboo topic in a fun and educational way. “The campaign also supports the Canadian Foundation for Women’s Health and local charities. I hope that women will know they don’t have to live with what they think is their ‘normal,’ and that there are so many individualized options for heavy periods,” she said. “They don’t have to live with the fear of leaking, missing out on activities, or feeling miserable each month. Heavy periods don’t have to cramp your style.”
This quote really stuck with me. I thought about myself and how I enjoy running. At times, I felt afraid of leaking and I would be constantly thinking about it on the course instead of my pace. I found Dr. Kirkham’s information helpful.
If you suffer from heavier periods than you may be familiar with its older term: menorrhagia. Dr. Kirkham explained that heavy periods can affect a woman’s quality of life. “They are periods that are heavy, require pad or tampon changes every one to two hours or through the night, have clots, and last a week.”
“Heavy periods affect 1 in 5 women of all ages. But even one is too much,” she continued. “These can be young women who have just started their periods, are midlife, or nearing menopause. There are various causes, including bleeding disorders, hormonal changes and anovulation (not releasing a monthly egg) in puberty/perimenopause/polycystic ovarian syndrome, medications, other medical conditions, and cervical or uterine cancer.” She added that women in their forties have the highest rates for bleeding and associated conditions that lead to the heavy bleeding, such as polyps, fibroids, pre- or uterine cancer, or anovulation.
“All of these causes are treatable. And it is important to treat to prevent anemia (low blood levels) that can affect concentration, energy levels, and ability for the body to function at its best,” she said. “Management of heavy bleeding can also reduce the need for blood transfusions, which are sometimes needed in dire cases.”
If you’re dealing with a heavier period or need more information, then Dr. Kirkham believes heavyperiodtalk.ca is a good place to start. “We hope that by sharing stories of how heavy periods affect them, more women will be encouraged to open up that conversation with each other and with their health care professional,” she said. “Stories shared on heavyperiodtalk.ca will benefit the Canadian Foundation for Women’s Health, which is a charity administered by the Society of Obstetricians and Gynaecologist of Canada.”
She added that you should be turning to your family doctor or nurse practitioner if you need treatment or other individualized options that include medications, office procedures, or minimally invasive surgical procedures. “Something as simple as anti-inflammatories at the drug store can help,” she said. “But there are more sophisticated options such as medication to decrease flow (tranexamic acid) during heavy bleeding only, and all contraceptives also decrease flow (and pain).” She recommended hormone blockers, hormonal intrauterine device, or endometrial ablation procedures as well.
Periods were rarely spoken about years ago, and Dr. Kirkham believes this is one of the reasons why there wasn’t much education on the topic. “We are now in a society where people are more comfortable opening up about everything, and finding anonymous avenues to do so, such as online. Women with very heavy or painful periods also tend to think that it’s normal for them and don’t realize their periods do not have to be dreadful,” she said. “I would encourage women to take time to look after themselves and seek attention for their periods if they are heavy or painful. Blood is a precious commodity. Periods happen every month and over 40 years, that’s almost 500 periods! That’s something worth talking about!”
Visit your doctor or gynecologist if your periods are affecting your quality of life and keep the conversation going.
Just 38 kilometers north of British Columbia’s capital city, Victoria, the district municipality of Sooke rests quietly in splendor. Offering the perfect blend of a relaxing getaway, an ocean adventure, and rugged vistas, Sooke presents a distinct personality from her larger, more famous neighbor.
Once you’ve gone to Sooke, leaving her is not that simple anymore, and you’re certainly never going to forget her. As former Torontonian Bob Iles (captain and wildlife tour guide) explains, he travelled to Sooke for a fishing vacation and never left. Once he arrived, he knew he was home.
From Tsawwassen to Swartz Bay on BC Ferries, to the pristine vistas on the drive, to the gem that is Sooke, this became a labour of love.
John and I arrived 30 minutes early for the reservation and were onboard the Coastal Celebration at precisely 11:00 a.m. Whether you’re a local or tourist, the BC Ferries experience is a must. The Pacific Buffet lunch wouldn’t look out of place in a high-end restaurant, offering seafood, beef and vegetarian main courses, along with a dessert bar too tempting to pass up. It’s also not uncommon to spot killer whale pods and other wildlife while eating your meal.
Fun Fact: Did you know that BC Ferries is one of the largest ferry operators in the world, providing year-round vehicle and passenger service on 25 routes to 47 terminals, with a fleet of 35?
Sooke Harbour Resort and Marina
Once arriving at the Sooke Harbour Resort and Marina, John and I were able to see the beautiful suite. The room was a penthouse overlooking the 114-slip marina. Featuring two decks, a propane barbecue, a dream kitchen and his and hers bathrooms, the suite was well-appointed. From the living room, a panoramic view showed off the scenery. Just steps away at the marina were crabs, a large starfish, and a seal. (What a perfect oceanside getaway for fishing, whale watching or outdoor adventuring!)
John and I were also treated to a complimentary basket with gourmet cheeses, bread and a good bottle of red wine. It was hard not to feel right at home on the patio overlooking the boat launch, beaches, and the beautiful sunset.
John and I had a morning coffee fix at Serious Coffee in the village before kayaking. Also offering tea and an assortment of food, the friendly staff was welcoming and offered two Americanos, which tasted great and helped kicked start the day.
There is a first time for everything and on Monday, for me, it was kayaking. Considering someone wasn’t exactly an Olympic swimmer there was a sliver (or maybe a thick wedge) of doubt that maybe someone wouldn’t agree to participate in this endeavor. I won’t give away names here but her first name is Christine.
Before venturing out, Allen, the owner and instructor from West Coast Outdoor Adventure, reassured me by telling stories of people who have never kayaked before, then tried it for the first time and enjoyed it.
He then provided John and I with a rental, foot-powered Hobie kayak for two. It was easy to use, allowing John to take photos. Of the photos taken was an eagle perched on a pole, holding still long enough for a photo. Shortly after leaving the marina a seal popped its head out and kept doing so at different stages of the self-guided tour of the coastline. John and I also stopped for geese swimming across the path. The water was calm and in some areas with low tide, the kayak was stuck in long grass once or twice but using the paddle easily freed it.
Wildlife Boat Tour
As mentioned, Bob was the tour guide, bringing at least 18 years of fishing experience and knowledge of Sooke waters, which is crucial for year-round fishing. The harbour tour was 90 minutes on Bob’s craft, and it sported new twin Suzuki engines. Even at a good speed, the engines were quiet enough to imagine sneaking up on the fish with a net in hand.
Next up was a tour of the harbour. From getting up close to the T’Sou-ke Nation oyster farm for some great snapshots, to some beautiful homes that were carved out of the mountainside, there were a lot of interesting things to see.
John and I learned how oysters are farmed, spotted sea lions basking in the sun, and learned about salmon and the ecosystem. Bob also mentioned how a seal recently gave birth right on the marina.
Sooke Brewing Company
After the boat tour, John and I checked out the local brewery, sampling some of their brews. With plenty of room to enjoy a social evening, Sooke Brewing Company owners have lived in Sooke for generations.
Stickleback Eatery is located on picturesque Cooper’s Cove. With floor-to-ceiling windows overlooking an extensive patio built on the water, owner Scott Taylor knew it wasn’t enough. So, he and his wife, Leah, hired Justin, the best chef he could find. They wanted a chef that could think outside the box and create meals on demand and that’s exactly the kind of chef they have now.
John and I ordered cauliflower bites and seafood appetizers, which were delicious. For the main course, I had fish and chips and John had the salmon.
Scott explained that Stickleback was named after a fish to honour the T’Sou-ke First Nation Territories. In their native tongue, Sooke means Stickleback. His passion for food was evident.
The atmosphere was memorable, offering a cozy environment and excellent menu at affordable prices.
Sooke Potholes Regional Park
As John and I began the one-hour hike in Sooke Potholes Provincial Park, the trail led high above the rushing waters of the Sooke River. The vista was pristine, and waterfalls and enticing pools lulled the senses into a time warp, rendering everything else irrelevant. The view from the top was breathtaking.
Hiking and running are popular and accessible to the Galloping Goose trail, popular with visitors and loved by the locals year-round. The potholes are unique geological formations – deep pools in the river rock that offer some of the best freshwater swimming in the region.
The Sooke River is the second largest on southern Vancouver Island and is home to a salmon run every fall.
Sooke is a welcoming ocean getaway from your daily grind. Spend it fishing, hiking or boating and you’ll find yourself hooked like John and me.
With notes from John Moe
Losing my hearing didn’t happen overnight – it’s like the volume was turned down gradually over the years. Humans are incredibly adaptable and will find ways to deal with most situations. I was always too busy and too ready to dismiss hearing problems as something that came and went with allergy season and the occasional ear infection. The inevitable result was a loss of hearing that was slowly getting worse. It reached a point where I couldn’t hear what people were saying unless they were facing me. Add a little ambient noise to the room and I would have to lip-read to understand what was being said. Depending on the seriousness of the conversation, I would occasionally fake a smile or nod knowingly if I missed something rather than embarrass myself by asking for a repeat.
I finally made the decision to visit an ear, nose and throat specialist, Dr. Jane Lea. After a thorough examination and hearing test, she diagnosed me with otosclerosis, a genetic disorder that occurs when one of the bones in the middle ear, the staples, becomes stuck. In that state it is unable to vibrate, rendering sound unable to travel through the ear. If you think getting diagnosed with otosclerosis is a bad thing, think again. This was fantastic news because the condition was treatable.
At the time, I was speechless. I didn’t want to admit to having a hearing issue which I considered to be a nuisance. I had not allowed my diminishing hearing to direct me to a conclusion of having a health issue that needed to be dealt with. I actually believed myself to be in perfectly good health. Later, I researched Stats Canada to learn that more than one million adults across the country reported having a hearing-related disability, a number more than 50 percent greater than the number of people reporting problems with their eyesight. Other studies indicate that the true number may reach three million or more Canadian adults, as those suffering from hearing problems often under-report their condition, myself included.
To repair my hearing loss, Dr. Lea gave me two options, which were either get a hearing aid which was the safest, non-invasive route – or have laser stapedotomy surgery which included a negligible (two percent) risk of losing my hearing. I wouldn’t be able to have my hearing returned if the operation was unsuccessful. I was unsure about the ear surgery as I didn’t want to lose what I had left. After thinking about it for a few weeks, I decided to go for the surgery. I confess to being nervous right up to the surgery date because I really couldn’t imagine how my hearing was going to be almost magically restored. Yet Dr. Lea was confident it was my best option and there was a high success rate with this type of operation.
The day of the operation I was nervous because surgery of any kind was foreign to me. I was thinking, “What if the anesthetic doesn’t work and I’m still awake? Should I tell them?” And, “Are all those tools on the tray for me?” And of course, “You will remember to wake me up when it’s time, won’t you?”
The staff at St. Paul’s Hospital was amazing. Before going under, the nurse had a calming effect as she held my hand. When I woke up Dr. Lea was smiling and I could hear better already. What a feeling. The sounds were beautiful and no words could describe the feeling.
Even though you go in expecting the best result, it was still such a relief to learn everything went exactly as planned. There would be no more coping or struggling to hear.
When I came home that same day, I could hear my feet hit the floor for the first time in about two years. It was surreal. I could hear so well that my ear would ring. It spooked me at times being able to hear so perfectly. It was going to take some getting used to. I couldn’t work out for a few weeks so when run day finally arrived I could hear my feet hit the ground. By not having to struggle with my hearing, all of my other senses seem sharper too. I’m more focused on every task than I ever remember being. My overall confidence is no longer an issue. The benefits of having the stapedotomy surgery will last a lifetime.
Soup’s on in my kitchen no matter what season, and it is easy to make and cheap to make as well.
I love chicken noodle soup as it is my comfort food, served with/without crackers or baguette bread! The soup also stands perfect alone. I find using leftover pre-cooked chicken is the best for flavor and then adding the broth.
It is my mother’s recipe. No matter how hard of a day I have at work, or a hard run, having some chicken soup makes me feel better. I am told I make a mean soup!
Christine Blanchette’s Homemade Chicken Noodle Soup
1 container of Chicken Broth
2 whole carrots
1 small onion
6-8 white mushrooms
Pasta – your favorite noodle shape
I use left over chicken pieces from a pre-ready cooked chicken.
Take a medium sized pot and cook the whole pre cooked chicken carcass in boiling water
Remove from the water the carcass, and remove the chicken pieces
Add chicken broth
Cut carrots into small pieces
Cut onion into small pieces
Cut mushrooms into small pieces
Add the vegetables to the soup
Add about a handful of pasta or enough to make it thick
Add lots of black ground pepper or to taste
You add whatever other vegetables.
Serves 6 depending on how much you like
Serve and enjoy!