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).

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.

February is Heart Month, which is a perfect reminder to eat healthy and exercise as much as we can. High blood pressure, high blood cholesterol, diabetes and being an unhealthy weight are known risk factors for heart disease and strokes. There are many lifestyle changes we can make to beat these odds. One simple change is to pay closer attention to the foods we eat.

Chicken Farmers of Canada (CFC) is proud to post numerous recipes with detailed nutrient information to help you plan healthier meals. Our recipe categories allow you to choose from options for either regular diets or those that require heart healthier meals which are lower in fat, sugar, and sodium and higher in fibre.

Why search for lower sodium recipes, if my blood pressure is normal?

Most Canadians consume more salt than they need. Choosing foods lower in sodium (salt) can help prevent high blood pressure – a significant risk factor for a stroke, heart attack and heart disease. The amount of sodium recommended as the upper tolerable level for health is no more than 2,300 mg per day. Health Canada’s long range goal for Canadians is to reduce that amount to 1,500 mg per day. 

Try our lower sodium recipe category (500 mg or less per serving) for flavour-bursting taste without the extra sodium. These recipes contain many popular ingredients that have been reduced in sodium, such as low-sodium chicken broth or soy sauce, and call for natural flavour enhancers like lemon juice, garlic, herbs or onions.

Why search for lower sugar recipes, if I do not need to manage a chronic illness, such as diabetes or heart disease?

Sugar is found naturally in many foods including milk, fruits and vegetables. It is also added to foods to enhance our perception of flavour. Although there is no recommended limit of sugar we should consume daily, Health Canada encourages Canadians to consume less foods that are high in sugar – often found in processed foods, desserts and sweetened beverages. These foods can lead to many, extra calories in our diet, and without expending that energy can creep up on us as unwanted weight gain over time. Extra weight, especially around the midsection, can increase the risk of diabetes and heart disease.

Explore our lower sugar category for recipes that contain 10 grams of sugar or less per serving. Many of these dishes get their sweetness from natural sugars found in vegetables, such as beets, carrots or green peas, and from aromatic flavours in rubs, sauces, or marinades containing citrus fruits or herbs like cilantro and ginger. 

Why choose lower fat recipes, if my cholesterol level is normal?

Health Canada recommends avoiding foods containing trans fats, and limiting those that are high in saturated fats to help keep blood cholesterol levels in check and subsequently reduce the risk for heart disease. Trans fats are found in many deep-fried or processed foods made with shortening or partially-hydrogenated vegetable oils. Saturated fats are generally found in fatty meats, higher-fat dairy products, lard, hard margarines and tropical oils, such as coconut.

While it is virtually impossible to remove fat completely from our food, it would actually be unhealthy to do so. Fats play a vital role in helping maintain healthy skin, hair, and body temperature, in promoting the absorption of essential vitamins and nutrients, and serving as a source of energy. Including a small amount of unsaturated fat (30 to 45 mL/day or 2-3 Tbsp) in our diet is a healthy choice. This includes the kind of fat used in oils for cooking, salad dressings, non-hydrogenated margarine and mayonnaise. It also includes the fat found in seeds, nuts such as almonds or cashews, avocados and fatty fish.  

By preparing meals at home we can have better control over limiting the “bad fats,” as well as the amount of fat, in our daily diet. Check out our lower fatcategory for recipes with 15 g or less of total fat per serving. Many of these recipes call for skinless cuts of chicken (including dark meat), healthy cooking oils, or food pairings containing unsaturated fats, such as avocados or pecans.

Why is eating higher fibre food good for my heart?

Fibre is a vital part of a healthy diet, but most of us are getting less than half the recommended amount. Fibre is found in plant foods and there are two important kinds. Soluble fibre is a soft fibre found in foods like oatmeal, oat bran, legumes, and citrus fruits, such as oranges or strawberries. This type of fibre, in combination with a lower fat diet, helps lower our blood cholesterol level, control blood glucose levels, and improve our risk of developing heart disease. Insoluble fibre (the roughage or bulk) is found in wheat bran, whole grains and the skins, leaves and seeds of vegetables and fruit. The fibre in these foods promotes regularity and a healthy digestive system.

The Heart & Stroke Foundation recommends men between 19-50 years of age aim to get 38 g of fibre per day, while women in the same age range should aim to get 25 g of fibre per day. Our higher fibre category features recipes that contain 4 grams or more of fibre per serving. Recipes calling for ingredients such as beans, lentils, whole-wheat pastas, brown rice, or fruits and vegetables will yield the highest fibre results.

Leading a heart healthy lifestyle doesn’t have to be boring by making you give up some of the most tasty foods available. Try some of these mouth-watering dishes. They intersect all four of our recipe categories to help you boost fibre and limit your intake of fat, sugar & sodium. A bonus!

Chicken Club Twister

Chicken Mulligatawny Soup

Layered Mexican Chicken Salad

Lemony Pesto Chicken tossed with Quinoa Fusilli (also gluten free)

Lime, Baby Bok Choy & Chicken Curry with Brown Rice (also gluten free)

Nacho Chicken & Bean Dip (also gluten free)

Rosemary Chicken Tapas Platter

Got a suggestion for a new recipe category that could be a wise, healthy choice? Write your comments below. We’d love to hear from you. 

We all know New Year’s resolutions are much easier to make than they are to keep, but keeping them doesn’t have to be hard if you have a plan.

Here are 10 ways to get healthy in 2013. If you had to choose a top New Year’s resolution from this list, which one would it be?

In 2013 I resolve to:

1.       Achieve a Healthy Weight. We all know that dieting fails in the long run. Restricting yourself from certain foods or drastically reducing your caloric intake may not satisfy you, leaving you feeling frustrated. Meal balancing is the key to healthy eating and to keeping you on track. You need the right combination of foods: adequate protein, whole grain starch, and colourful fruits & vegetables. If you are looking to shed some pounds to improve your health and feel great, read Managing Your Weight to find tips that could work for you. 

Here are some lower fat recipe suggestions for weight management:

Skillet Chicken with Balsamic Green

Chicken and Cranberry Wild Rice Casserole

2.       Incorporate more fibre into my diet. There are many health benefits to getting more fibre in your diet, including reducing your risk for high cholesterol and certain types of cancer. Fibre will also keep you fuller for longer, so you won’t be as tempted to snack on sugary foods. A great way to incorporate more fibre into your diet is with whole grains. If a recipe calls for white rice, substitute brown. Use whole grain bread instead of white when making sandwiches, and omit the butter and mayonnaise, or use their lighter versions sparingly. Curious to know how much fibre you should be getting daily for health benefits? Click here to read Fibre Up for Heart Health.

Here are some higher fibre recipe suggestions:

Indian Seasoned Roast Chicken with Lentil Brown Rice Pilaf

Cassoulet of Chicken with Mixed Beans

3.       Reduce my sodium intake. Did you know that the average Canadian consumes over 3,000 mg of sodium per day? That’s over double the amount recommended by Health Canada. Too much sodium in our diet can lead to high blood pressure, which is a significant risk factor for stroke, heart attack and kidney disease. Making simple lifestyle changes and reducing your daily intake of sodium can help significantly reduce high blood pressure and related health problems. One tip to reduce sodium in your diet is to read the “Nutrition Facts” panel found on most packaged foods. Try to choose foods with less than 200 mg of sodium. If you choose a food higher in sodium, make sure your total meal contains no more than 800 mg of sodium. If you want to find more tips to reduce your daily intake of sodium, read Protect Your health – Get Salt Savvy!.

Here are some lower sodium recipes suggestions:

Chicken in Apple Mustard Sauce

Chipotle Marmalade Chicken with Quinoa

4.       Become more physically active.  Maintaining an exercise routine helps women reduce their risk profile for a variety of diseases including heart disease, osteoporosis, certain types of cancer, diabetes and hypertension; it can also help alleviate arthritis, improve balance, symptoms of depressions and help you sleep well. It’s never too late to start an exercise routine. Do you prefer structured or unstructured activities? Find out what’s best for you by linking to Chicken Farmers of Canada’s Health Portal. Whatever you decide for 2013, try to achieve at least 30 minutes of physical activity 5 times a week. Walking is an inexpensive and easy way to work out. Get a well-fitting pair of shoes and a pedometer; your goal is 10,000 steps per day.

5.       Manage Stress Better. Women, especially mothers, are often asked to help as volunteers, whether the task is to raise money for a local charity, supervise children on a field trip or organize a community event. While these activities can be fulfilling, they can also tax our schedules and take time away from activities that keep us healthy. Stress reducing tip: Learn to say NO. Keep your daily goals well-focused, task oriented, and REALISTIC. Nothing can help you manage stress better than making time to take care of yourself.

6.       Make more time to enjoy meal time. Between household chores, running errands and looking after our little ones, healthy dinners often take a back seat. Yet, family meals are so important, offering a time for sharing stories, learning manners and eating nutritious foods. For many, the answer to this challenge revolves around their slow cooker – the best invention ever for busy moms. Find out why one Momstown mom simply loves her slow cooker, and try one of Momstown’s  Top 10 Slow Cooker Recipes. These delicious dishes will help get you relaxed during the week and enjoying meal time with your family.

7.       Get more sleep. Ah, sleep. Moms get so little of it. Research suggests, however, that getting a good night’s sleep on a regular basis is beneficial to our health. It can help us feel alert, minimize stress, keep our hearts healthy, boost our immunity and reduce our risk for unwanted weight gain. Need a few ideas to get a better night’s rest? Read Healthy Living for Women – It’s In Your Hands.

8.       Keep a food journal to monitor my eating habits. Snacking is on the rise with structured meals on the decline, and eating together as a family is becoming less common. Did you know that our daily snacking habits can add up to 24 % of the day’s calories – as many as a full lunch should be! You can keep track of the foods and beverages you eat to better meet Canada’s Food Guide recommendations for a balanced diet. Download these weekly food and snack and beverage journals to help you get started. If you are looking for healthier snack ideas, read Snack Attack! Keep it Healthy.

9.       Eat a well-balanced diet that is good for my heart and overall well-being. Millions of Canadians are at risk of developing heart disease, which could be prevented by making a few simple lifestyle changes. Read Love That Healthy Heart to find out how you can reduce your cholesterol level to achieve good cardiovascular health.  

10.   Spend more “active” time with the kids. It’s the holidays - thank goodness! What activities have you planned with your kids? It can be tempting to sit back, relax, and watch all of your favourite holiday programs as a family. Sounds like a great idea, right? Sure. However, did you know if children sit in front of a screen during leisure time for more than 21 hours a week, then there is a significant increase in their chance of gaining weight. For health benefits, children and youth should accumulate at least 60 minutes of moderate to vigorous intensity physical activity on most days. Read Screen or Scream for some ideas on how to balance sedentary time with physical activities this holiday season.

Well, what do you think? Which resolution would you pick, if you could only choose one?

If you already focus on keeping healthy – keep up the good work! The promise of a new year is the perfect time to assess your health habits, and determine what works best for you! Enjoy the season!

Note: This blog was originally created for and posted on momstown.ca. Momstown.ca is a unique blend of early education programming and mama support delivered both online and in-person via 400 events nationally every month. The national sites include Arts & Crafts ideas, Minds product reviews, great Contests, family-friendly Meals, and personal Moments that connect all moms.  Momstown is not just a playgroup. They’re so much more! Join Momstown in your local community!

Can you believe it? It feels like winter started a month ago! While a lot of us complain about the cold weather, we should really just embrace it. We can choose to hibernate all winter but that’s not exactly healthy plus we are like flowers and we need sunlight to grow. So get out there and enjoy the winter season!

Whether its skiing, skating, snowshoeing or tobogganing, you’ll need to keep warm and your body will need energy to keep moving.  A great way to achieve this is with a thermos filled with hot chicken soup, chili or hot chocolate.

Mixing protein and healthy carbs is a good way to keep your energy at a peak. Here are some great chicken recipes to fill-up your thermos and keep you warm and energized. Now go enjoy the snow!

Big Batch Chicken, Lentil, Bean and Rice Soup

Chicken and Barley Soup

Chicken Chili

Chicken Chowder with Pancetta Chips

Thai Style Chicken and Rice Soup

Cauliflower, Lentil and Chicken Soup

Click here for more chicken soup and chili recipes

If you have been following our blogs in recognition of Movember this month, you know that prostate cancer is a leading health concern that will affect 1 in 7 men in Canada this year. Can you guess another top health issue for men? If you guessed cardiovascular disease, then you are correct. Cardiovascular disease is the number one killer in Canada, and men are more likely to be diagnosed with it earlier in their lives than women. This Movember, the campaign to raise money for prostate cancer research not only reminds us about this important issue, but also other men’s health issues.

Heart disease and stroke are two common types of cardiovascular disease for men. Some of the main risk factors are: age over 45, family history, smoking, not exercising, unhealthy eating, high blood cholesterol, high blood pressure, diabetes, stress and being overweight. If you are Aboriginal or South Asian, you are more likely to have high blood pressure and diabetes, and therefore are at greater risk of heart disease and stroke than the general population.

The risk for developing cardiovascular disease can be reduced by making small, positive choices. If you’re a woman with a special guy in your life, get him started on the road to better health. Ask him (rather convince him) to read these health tips. If you’re a guy, da Man, or a MoBro get hyped with these tips. Do it for the love of your heart!

• Be a non-smoker. This is one of the best things you can do to lower your risk of cardiovascular disease, as well as different cancers. If you smoke, look for resources in your community to help you quit.
• Beat stress. Over time, stress may lead to high cholesterol and increased blood pressure. Everyone deals with stress differently. Find healthy ways to manage your stress, whether it’s exercising, painting or going for a massage.
• Keep active. Find different activities that you enjoy and fit them into your everyday routine. For example, walk, run or cycle instead of driving the car whenever you can, or hit the gym during lunch. Regular exercise is a great way to manage stress and can help you reach and maintain a healthy weight. Aim for at least 150 minutes (2½ hours) of activity each week. More is better.
• Maintain a healthy weight! Being at a healthy weight with less body fat is helpful for your heart, as it does not have to work so hard. Having less weight around your midsection will also significantly reduce your risk of high blood pressure, heart problems and diabetes.
• Fill up on fibre. Soluble fibre has been shown to reduce cholesterol levels. Aim for 10-15 grams per day. Foods such as legumes, oats and ground flax seeds are high in soluble fibre.
• Load up on colourful fruits and vegetables; they are loaded with antioxidants.
• Carotenoids are responsible for the red/orange colouring food in some fruits and vegetables, such as tomato products, watermelon and pink grapefruit. Carotenoid-containing foods boost immunity and have cardiovascular benefits.
• Flavonoids are another antioxidant. Flavonoid-containing foods help keep your blood thin and flowing. These include strong-flavoured foods such as garlic, onion, red wines (or red grape juice), green teas and broccoli.
• For heart health benefits it is recommended to eat at least two servings of fatty fish every week. Not getting enough fish? Most health professionals will recommend an omega-3 supplement – 600 to 900 milligrams per day.
• Read nutrition labels. Take a few extra minutes to read nutrition labels. Compare different brands and choose foods that are lower in fat & sodium, and higher in fibre. Look for the following per serving:
• more than 4 grams of fibre
• less than 5 grams of fat (less than 10 g of fat for meat proteins)
• zero trans fats (or very low levels)
• less than 8 grams of sugar
• less than 200 milligrams of sodium (salt)

In support of raising awareness for men’s health and the Movember 2012 initiative, Canada’s poultry and egg farmers have challenged Federal Agriculture Minister Gerry Ritz, on behalf of Canadian agriculture, to once again shave his moustache. Campaign supporters at the national level include Chicken Farmers of Canada, Canadian Hatching Egg Producers, Egg Farmers of Canada and Turkey Farmers of Canada.

Minister Ritz has found his own way of taking part by keeping his moustache until the fundraising target has been met. So far, he has raised over $16,000.00 for his efforts. This year’s target is $25,000 and donations can be made as individuals or collectively as organizations to Minister Ritz’s Movember Canada campaign online (link here),or you can reference Gerry Ritz and Registration # 2736566 and send it to:

Movember Canada

119 Spadina Avenue

PO Box 65

Toronto, ON M5T 2T2

Please consider changing the face of men’s health. Donate to show your support. Every little bit counts!  

Planning for healthy meals in Canadian kitchens could not be easier when everyone has a copy of CFC’s new recipe booklet, Eat Right with chicken.ca. Chicken Farmers of Canada understands the reality of different dietary needs and the importance consumers place on quality nutrition and detailed nutrition information.  Eat Right with chicken.ca lets consumers know that Canada has strict laws in place to ensure that the Canadian chicken they buy is top quality, safe and a healthy choice. The recipes inside provide reliable nutrient information and allow consumers to choose from healthy options for either regular diets or those that require lower fat, lower sugar, lower sodium, high fibre or gluten free meals. 

The booklet also contains information about CFC’s On-Farm Food Safety and Animal Care Program, and directs consumers to hundreds more recipes, key health information, frequently asked questions, and chicken conversions right here at chicken.ca. Since the release of Eat Right with chicken.ca just one month ago, the booklet has proven to be a popular resource for both health professionals and Canadian shoppers. The demand for the booklet continues to grow.

To print your copy of Eat Right with chicken.ca, visit CFC’s health portal at www.chicken.ca/health or download the pdf here.  Go ahead. Get your copy. Healthy chicken recipes are just a click away. 

During Movember, the month formerly known as November, men everywhere start sporting moustaches with the aim of raising money to support awareness, research and treatment for prostate cancer and men’s mental health. One in seven men will be diagnosed with a form of prostate cancer this year, according to Prostate Cancer Canada, making it the most common cancer among Canadian men. With symptoms of depression and feelings of helplessness often arising from a diagnosis, mental health awareness is also an important part of the Movember campaign. 

Prostate cancer, like men’s mental health, has had a stigma attached to it for decades. One key reason is that men were less likely to talk about their health or seek timely medical screenings that could help detect early health problems. The Movember campaign, however, aims to change men’s established health habits to help increase male survivorship.

On Movember 1^st, thousands of Canadian men will have registered at http://ca.movember.com with initially a clean-shaven face. For the full month of Movember, these brave men, known as Mo Bros, will trim and/or wax their “Mo’s” into the slickest styles which many of us could never have imagined. Supported by the women in their lives, Mo Sistas, the Mo Bros will aim to raise funds by seeking out sponsorship for their Mo-growing efforts. The power of these moustaches is remarkable and helps to raise public and private conversations about this once taboo health topic.

This is an incredible charity, which once a year, gives men (and a handful of courageous women) the opportunity to support men’s health.  Man or woman, clean-shaven or hairy, we can all support the Movember campaign. Go to the http://ca.movember.com website to find out how you can donate, purchase tickets to attend Gala Partés across Canada, and more! In recognition of Movember, Chicken Farmers of Canada will have several tips on diet and lifestyle changes for men this month. Stay tuned for our blogs all about men’s health.  

More than 3 million Canadians, including children and youth, live with diabetes, while many more have prediabetes. Diabetes is a serious health issue that not only affects millions across Canada and the U.S., but around the world. The World Health Organization’s September 2012 figures indicate that 340 million people have diabetes and this number is set to grow. Recognizing diabetes as a serious threat to global health and the need to take action, the United Nations designated World Diabetes Day, November 14, as a UN Day to be observed every year.

Chicken Farmers of Canada is helping the fight against diabetes by providing front-line professionals in diabetes care tools to help people live healthy lives. Our factsheet Diabetes: Making the Right Food Choices (free of charge to health professionals in pads of 50) highlights simple steps to help patients manage diabetes through essential lifestyle changes. If you are wondering about which approach to take for your own diabetes care or know someone who is, download the factsheet here to get the steps.     

Recognizing the need to prevent, treat and cure diabetes, CFC is proud to help sponsor three events this fall. These are:

Canadian Diabetes Association Professional Conference, Vancouver, Convention Centre Oct. 10-13

The Canadian Diabetes Association’s annual conference provides continuing education to Canadian clinicians, scientists, diabetes educators, and other healthcare professionals engaged in the care and management of diabetes. This annual forum provides important interaction between clinicians, scientists, diabetes educators and other healthcare professionals to share expertise, ideas and experiences in the fight against diabetes. For more information, please visit http://www.diabetes.ca.

Palliser Primary Care Network “Diabetes Workshop,” Chinook Village, Medicine Hat, Alberta, Nov. 1^st

The primary objective of this workshop is to address education gaps in the prevention and management of diabetes, enhance consistency of care for patients with this chronic disease, improve coordination of patient care and improve patient self-management, so that the Network can improve patient outcomes in each of their 32 clinics.

4^th annual Durham Diabetes Day, November 10, 2012 at the Northview Community Centre in Oshawa, Ontario

In recognition of Diabetes Awareness Month this November, the Durham Region Diabetes Network will host the 4^th annual Durham Diabetes Day on Saturday, November 10^th at the Northview Community Centre in Oshawa, Ontario. This year’s event focuses on diabetes management, navigating the healthcare system with regards to diabetes, and empowering health consumers with diabetes knowledge.

For more information, please visit www.drdn.ca. 

Today is the perfect day for recognizing a senior in your community. It is National Seniors Day, established by the Government of Canada in 2010 to recognize the significant and continuing contributions seniors make to their families, communities, workplaces and society.

Chicken Farmers of Canada is proud to celebrate Canada’s seniors. Today’s seniors are more active, healthier, living longer and working well into their golden years. They make vast contributions as leaders who strengthen our communities, and for this, we thank them. 

In recognition of Seniors Day, I have planned a dinner for my neighbour who is a retired elementary teacher and avid gardener. I want to give her an evening away from the kitchen and to thank her for making my family feel welcome in our relatively new neighbourhood and for providing me with an endless supply of garden-fresh tomatoes. Her tomatoes have inspired many wonderful dishes in our home.

So what is the special meal I’m preparing? It is a Garden Tomato, Basil and Chicken Tart naturally.  

At this time of the year, I believe people have had their fill of cold pasta salads and back-yard grills, but are still not quite ready for steaming hot dishes with robust gravies and sauces. This tart is easy to put together, as the recipe suggests, and calls for a fresh tomato-basil pairing, which makes this worth preparing again and again. The presentation will give me the opportunity to exhibit my neighbours’ prime, ripe tomatoes, fresh in season. I think she’ll be pleased.

Do you know a senior who makes a difference in your life or the lives of others? No time to plan something really unique? Why not celebrate this special person by inviting them to dinner. Here are some quick-n-easy recipes that will delight, along with your company, the senior in your life.

Chicken Nicoise

Angel Hair Pasta with Chicken and Vegetables

Easy Chicken Fried Rice

If you are looking for more tips to celebrate a senior in your community, visit the Seniors Canada website at this link: http://www.seniors.gc.ca/h.4m.2@.jsp?lang=eng. You can download or print items from the Celebration Tool Kit which contains a poster, mayoral proclamation, certificate of appreciation, a website button, tips for celebrating national Seniors Day and a postcard. This single-windowed, accessible website is designed to help seniors and their families or caregivers locate useful resources and services, including seniors’ organizations and retired groups, legal information, community help lines, health services, home support programs, government benefits, prescription drug programs and more!

Have you paid tribute to the senior in your life today? It’s not too late. Go ahead, and give them a call to say thanks!