Contributor: Luke Corey, BA(H), BScAHN, Registered Dietitian

The butterfly, backstroke, and good nutrition – what do they have in common? All three are crucial for success in the pool; yet, most young swimmers have difficulty executing them properly and on a consistent basis. While these swimming techniques take years of effort and practice to accomplish, good nutrition can actually be achieved relatively quickly and easily.

Here are some basic nutrition tips for the young swimmer that can be incorporated into their daily routines!

#1 – Eat breakfast every day! If this is an issue, start with something simple, like a glass of juice or half a banana. Work your way up to a well-balanced meal, which includes at least 3 of the 4 food groups. A good and quick example would be a whole-grain cereal, with low-fat milk and some fresh berries on top.

#2 – Snack, Snack, Snack! After starting the day off right with a well-balanced meal, your aim is to have something to eat every 2 to 3 hours. Include healthy snacks between breakfast and lunch, lunch and supper, and after supper. Healthy snacks include fruits and vegetables, whole-grain crackers and low-fat cheese, low-fat yogurt, trail mix, a chicken wrap, and even granola bars (find a low sugar option).

#3 – Hydrate all day! Water is your best option. Most kids need about 1.5-2 litres, or 6 to 8 cups, per day (including swimmers). Juice, pop, sports or energy drinks are not good options due to their high sugar content. If taste is an issue, try adding a lemon or lime slice. A good habit to adopt is to carry a water bottle around with you wherever you go, even at the pool.

Read more from Luke Corey’s health article “Nutrition Tips for Young Swimmers.” 

Luke Corey is a Registered Dietitian and new and welcome contributor to CFC’s Health Portal. He is the founder and Chief Operator of Complete Health and Nutrition, a private practice in Halifax, Nova Scotia that is dedicated to providing residents with the most credible, reliable and effective nutrition information, resources and services available. He works with individual clients, provides group presentations, writes articles for magazines and newspapers, develops workplace wellness programs for companies, and appears in the media on a regular basis to discuss the latest nutrition topics.

During the week of January 22, 2013, I was off-site with the team at In Motion filming our new series of 10 how-to videos. In April, we released the first two of the series.

How-To Make Chinese California Fusion Chicken Salad

How-To Make Savoury Asparagus and Chicken Bread Pudding

This month, we’re releasing two more delicious recipes using seasonal ingredients.

How-To Make a Garden Tomato, Basil and Chicken Tart

How-To Make a Baked Spinach and Chicken Omelet

Still to come:

• How-To Make Quick and Easy Sausage Rolls
• How-To Make Easy Chicken Fried Rice
• How-To Make Ricotta Stuffed and Sauced Chicken Over Pasta
• How-To Make Chicken Marrakesh
• How-To Make Chicken Tartlets with Cranberry Sauce

Keep your eyes peeled throughout the year as new ones are released!

Have you tried making a recipe that you learned from one of our how-to videos? If so, which one and how did it turn out? We’d love to hear from you!

High Blood Pressure: The Silent Killer                

Author: Doug Cook, RD MHSc CDE

Referred to as the silent killer because you can’t tell if you have high blood pressure by how you feel, high blood pressure remains the number one risk factor for stroke and a major risk factor for heart disease according to the Heart & Stroke Foundation of Canada. Blood pressure refers to the force of blood against the walls of your blood vessels as blood is pumped throughout your body. The 1^st number is the pressure within in your blood vessels as your heart contracts; the pressure of the blood leaving your heart causes the blood vessels to expand which can be measured (systolic). The 2^nd number is the pressure when the heart relaxes between beats (diastolic).

High blood pressure is defined as consistent readings of 140/90 mm Hg. Normal blood pressure is between 120/80 mm Hg and 129/84 mm Hg, with high normal blood pressure being between 130/85 mm Hg and 139/88 mg Hg; a relatively newer definition since those with high normal blood pressure are more likely to go on and develop high blood pressure. In the past, treatment wasn’t started until a person was diagnosed as having high blood pressure but with a high normal category, interventional strategies can be started earlier.

For many, preventing high blood pressure, or being able to slow the progression, is not only achievable but desirable. Keeping blood pressure as close to 120/80 mm Hg for as long as possible will help prevent damage to the blood vessels thereby reducing the risk for stroke and heart disease. Prevention includes achieving and maintaining a healthy body weight, increasing physical activity, smoking cessation, and eating more foods with nutrients that have been shown to help reduce blood pressure. Read more.

Doug Cook is a new and welcome contributor to CFC’s Health Portal. Doug is a Registered Dietitian/Nutritionist who works in a hospital setting, private practice and as a nutritional consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He is regularly called upon by the media to help make sense of the latest food and nutrition hot topics. He wrote a popular newspaper column called The Vice Squad for seven years in the Toronto Star and Hamilton Spectator and also co-authored Nutrition for Canadians for Dummies (Wiley 2008).

Caption this photo for a chance to win a beautiful stainless steel BBQ set! You have until Tuesday, June18th at 5 PM to submit your entries. Good “cluck”!

*Open to Canadians only

Would you like to spend your Canada Day in the nation’s capital? Tell us why you love Canadian chicken in 100 words or less for a chance to win a 3 day, 2 night trip for four to Ottawa (June 30 – July 2, 2013). The winner will also be going home with a prize pack from the Chicken Farmers of Canada (CFC) and Maple Leaf Foods plus a $500 donation will be made to their local food bank.

The second prize winner will receive a prize pack from CFC and Maple Leaf Foods plus a $250 donation to their local food bank.

The third prize winner will receive a prize pack form CFC and Maple Leaf Foods plus a $100 donation to their local food bank.

The contest deadline is Wednesday, June 12^th so hurry up and share your chicken love!

See rules and regulations and enter contest here.

Contributor:  Luke Corey, BA(H), BScAHN, Registered Dietitian

Do you find it difficult to make serious gains in the gym; or, have you ever hit a plateau in your workout routine? If so, take a closer look at your nutrition! Eating practices are a key piece of the wellness puzzle and poor nutrition habits can become a major barrier – ultimately preventing you from achieving your fitness objectives.

Clean up your nutrition habits and experience the fitness results you are looking for!

Before you can make any changes, you need to identify the issues preventing you from making further progress. Just by writing things down, many people can be surprised to see the poor state of their eating habits. Try completing this weekly food journal – writing down the time of your meals, the foods consumed, and the amounts. Don’t forget to track your snacks and beverages too as many hidden calories, sugar, fat and salt lurk in between meal consumption.

Compare your current practices to the recommendations. Click here for some general recommendations and identify the areas giving you trouble. Pick a couple of the areas that could use some improvement and start making some changes. These improvements, alone, could have a direct impact on your performance! Often, it’s as simple as drinking more water, eating more often throughout the day, or making your meals more balanced.

Once you have achieved a solid foundation of basic eating practices, you can start to modify your habits around your activities. There are three key stages of performance nutrition: Preparation, Execution, and Recovery. Read more.

Luke Corey is a Registered Dietitian and new and welcome contributor to CFC’s Health Portal. He is the founder and Chief Operator of Complete Health and Nutrition, a private practice in Halifax, Nova Scotia that is dedicated to providing residents with the most credible, reliable and effective nutrition information, resources and services available. He works with individual clients, provides group presentations, writes articles for magazines and newspapers, develops workplace wellness programs for companies, and appears in the media on a regular basis to discuss the latest nutrition topics.

Looking for some great wine pairing suggestions? Want to try something new? Got a favourite dish that is longing to be served with some great Canadian wine? For pairing ideas and to share your own, you have to go check out the Great Canadian Wine Match online at http://www.nataliemaclean.com/canadian-wines/. The online contest, where you are the judge that votes for the winners, is going on right now.

The preliminary round took place earlier this month and the contest has reached the final stages. Voting ends on June 1^st and winners will be crowned in each of the six categories:

1. Chicken
2. Beef
3. Pizza
4. Cheese
5. Seafood
6. Dessert

Votes are rolling in, and in the chicken + wine category, the top two wines are only a few votes apart! In first place is the Casa Dea Pinot Gris Reserve 2009 from Prince Edward County with 105 votes. Right behind it, from the Okanagan region, is the Gray Monk Ehrensfelser 2011. To vote, login (just once) and vote for your favourites!

The rest of the top 5 feature wines/beverages hail from Nova Scotia (3^rd), Niagara (4^th), and Quebec (5^th).

You didn’t need to be an expert to nominate the wines or to vote for them. This contest is a people’s choice or “bottoms-up” celebration of great Canadian tastes and your votes don’t have to be regionally specific – feel free to vote for wines or other beverages that you have tried and enjoyed.

Much of the chatter about the contest has been through social media, with participants using the hashtag #GCWM, and posting numerous blogs and even videos promoting their nominations or votes. The contest has earned national media coverage as well.

“The Great Canadian Wine Match offers wine lovers a voice, not just a seat, at the table,” says Natalie MacLean, editor of Canada’s largest wine site and competition host at www.nataliemaclean.com. “We’re shaking things up in the wine world with some friendly regional rivalry.”

The Great Canadian Wine Match was open to all wines made from 100% Canadian fruit that are vinified and bottled in Canada by a commercial winery. The wines must be available for sale to the public via at least one of the following outlets: retail stores, online, consignment, direct mail order and/or the winery in at least one Canadian province or territory between May 1, 2013 and May 1, 2014.

There were no restrictions on price, vintage, bottle size or style: red, white, rosé, sparkling, late harvest, dessert/icewine and fortified wines may be nominated.

Fruit wines and ciders were also eligible. These are wines made from fruit other than grapes such as apples, blueberries, blackberries, strawberries, raspberries, cassis, etc.

Winners will be announced June 1^st, giving Canadians suggestions for the country’s best wines to crack open at their Canada Day barbecues as well as gatherings throughout the summer.

“This is a coast to coast toast to celebrate our own wine and food ,” says MacLean. “I think we can all drink to that.”

Chicken Farmers of Canada, Canada Beef, Dairy Farmers of Canada and Agriculture Canada (EatCanadian.ca) are partners of the 1^st annual contest.

Regions represented were: Wines of British Columbia, Wine Country Ontario, Association des vignerons du Québec, Cidre du Québec and Wines of Nova Scotia.

Contributor:  Luke Corey, BA(H), BScAHN, Registered Dietitian

Being a top-level swimmer takes years of practice and hard work. The ability to consistently perform at a high-level, however, takes more than just practice. It involves establishing a healthy routine outside of the pool. Nutritionally speaking, this means preparing for and recovering from training and competition on a consistent basis and in the appropriate manner. Just having a high-carb meal the day before a big competition will not yield the consistent results you are looking for. You need to follow a solid routine of healthy eating practices, each and every day.

To do this, you must first determine how appropriate and effective your current habits are. The best way to do this is to write down your current eating routine, both for a training/competition day, and for an off day. Let these Food and Snack and Beverage journals help you track this.

Read more for some basic tips on preparation and recovery practices for Powering Your Performance in the Pool!

Luke Corey is a Registered Dietitian and new and welcome contributor to CFC’s Health Portal. He is the founder and Chief Operator of Complete Health and Nutrition, a private practice in Halifax, Nova Scotia that is dedicated to providing residents with the most credible, reliable and effective nutrition information, resources and services available. He works with individual clients, provides group presentations, writes articles for magazines and newspapers, develops workplace wellness programs for companies, and appears in the media on a regular basis to discuss the latest nutrition topics.

Author: Monda Rosenberg

1. While burning chicken on the barbie seems to be a national pastime, there’s no need for it. The usual problem is that the barbecue’s intense heat sears the chicken’s tender surface before it’s cooked through. It can take a long time for the heat to make it to the centre of the piece of chicken, especially when you’re grilling up thick pieces with bones. One solution is to precook the chicken: wrap all the pieces in foil and place on the grill until partially cooked, then take the pieces out of the foil and finish them on the grill. And read on for other ways to achieve a beautifully barbecued bird.
2. Never barbecue chicken (or any tender food) over high heat. If you’re cooking on moderate heat but still find the chicken burning in some areas, either move the grill several inches away from the heat, or reposition chicken to a cooler part of the grill. Never leave the lid open; keeping it closed as much as possible will ensure the chicken will be evenly cooked through.
3. Prevent sticking by oiling the grill or coating it with cooking spray before putting anything on it. Also lightly oil chicken pieces – and vegetables and fruit, for that matter – before placing them on the grill.
4. Adapt your grill method to the cut of chicken you’re using. There is no one-size-fits-all technique. Why grill thin boneless skinless breasts the same way you would thick chicken legs, or bony-fatty wings or chicken quarters? Large bone-in pieces benefit from long and slow grilling over low heat. The smartest way to grill a whole chicken is to use a rotisserie attachment, the beer can method or butterfly the bird. Check this website for recipes for all of these approaches.
5. To maximize barbecue flavour, make sure all parts of the chicken pieces are exposed to the heat. Thread bony wings on a skewer starting at the meaty end and ending at the skinny wing tip, so the wing is stretched out. Position them on the grill with the thickest portion over the hottest part of the barbecue.
6. For even cooking, keep the thickness of chicken pieces as even as possible. Before putting bone-in breasts or thighs on the grill, place them on a cutting board and firmly press down on them with your hands. Boneless thighs have a thin portion at one end. Simply fold this thin portion under itself to even out the overall thickness of the thigh. To flatten a whole bird, cut out the backbone. Flip the chicken breast-side up, then open it like a book. Firmly press down on the breastbone to flatten. 
7. Hold the carbs! Unfortunately, many recipes call for you to lather on the barbecue sauce throughout the grilling. Most sauces are sugar laden, and any high-sugar mixture will burn under intense heat. So hold off on basting and brushing on any sweet sauce or glaze, including bottled barbecue sauces, until the last few minutes of grilling. These sauces aren’t intended to penetrate into the chicken flesh but to form a flavour coating. When you bite into the chicken, the glaze taste hits first – this is true whether you add the sauce at the beginning or for just the last few minutes of grilling. Brushing it on at the start may leave you with a charred coating.
8. Marinating chicken can add flavour and moistness, if you do it right. Research shows that marinades don’t penetrate far into the chicken flesh, so begin by removing the skin from the chicken. (While this may seem like a loss of crisp deliciousness, the skin acts as a barrier for the marinade that’s brimming with aromatics and spices. If you’re a skin lover, however, leave it on but don’t except the flesh to pick up as much marinade flavour. ) Then, make deep slashes in the chicken or poke holes all over it before submerging in the marinade; that gives the marinade mixture a passage deep into the flesh. With legs, for example, after pulling off the skin, use a sharp knife to make two or three deep slashes almost to the bone.
9. For barbecuing a whole chicken, a rotisserie attachment is one secret to a beautiful bird. As the chicken slowly turns above the heat, it bastes itself inside and out, producing amazingly juicy meat and gorgeous crispy brown skin. Before putting the chicken on the spit, remove any fat from the body and neck cavities. Dry the bird by patting with paper towels. Tuck the wings behind the neck and tie the legs together with twine to keep them from flopping around.
10. Don’t desert the bird! Chicken is one food you shouldn’t simply throw on the barbie and then forget about. If the skin is still on the chicken, fat will drip from it as it heats up – creating perfect flare-up conditions. And if the chicken is skinless, you have the worry that the delicate meat will dry out and burn. Either way, you need to stay close, frequently raising the lid to check on the cooking progress, and turning the pieces if the underside is getting too brown or moving them so the well-done areas are over the coolest part of the grill.

Here’s to perfect grilled chicken!

Author: Doug Cook, RD MHSc CDE 

Think thinning bones is only something women need to worry about? Think again. Men need to think about the health of their bones too, maybe more so. Why? Because men are less likely to be tuned into their bodies, or be informed about health issues, like women are, and often miss catching potential problems like osteoporosis early on. The fact of the matter is, one in five men over the age of fifty will break a bone due to osteoporosis, making it a health issue men are more likely to face than prostate cancer. A sobering thought indeed.

Osteoporosis is a progressive disease where bones lose mass over time and deteriorate; bones become thinner and lose strength leading to increased bone fragility and a significant risk for fracture (or broken bones), most commonly the hip, spine, wrist or shoulder. To make matters worse, thirty-seven percent of men will die within one year after breaking a hip compared to twenty-eight percent of women. It’s thought to be because men typically have more comorbidities, or other diseases, at the time of the fracture.

The good news is that it’s never too late to start to reduce the risk for osteoporosis. Read more.

Doug Cook is a new and welcome contributor to CFC’s Health Portal. Doug is a Registered Dietitian/Nutritionist who works in a hospital setting, private practice and as a nutritional consultant. He practices a holistic and integrative approach providing science-based guidance on food and diet along with nutritional supplements and natural health products where appropriate. He is regularly called upon by the media to help make sense of the latest food and nutrition hot topics. He wrote a popular newspaper column called The Vice Squad for seven years in the Toronto Star and Hamilton Spectator and also co-authored Nutrition for Canadians for Dummies (Wiley 2008).