Adding more fibre to our diet is a good thing. Fibre not only helps to reduce our cholesterol, risk for heart disease and certain types of cancer, it keeps us regular. Whew! That’s a relief. 

Fibre is found in plant foods only and there are two important kinds: soluble and insoluble. Soluble fibre is a soft fibre found in foods like oatmeal, oat bran, legumes, broccoli and oranges. These foods help to lower our blood cholesterol levels, 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 some vegetables. The fibre in these foods promotes regularity and a healthy digestive system.     

The Dietitians of Canada recommend that women from 19 to 50 consume 25 grams of fibre each day while men of the same age should aim to consume 38 grams per day.  Whole grains, fruits, vegetables, and legumes (all good sources of fibre) should be part of our diet on a daily basis.  By choosing leaner cuts of meat, fat-reduced dairy products, fish and combining them with foods high in fibre, we can significantly reduce our risk for heart disease. Fibre will also keep you feeling fuller longer so you won’t be tempted to snack on sugary foods.    

Featured High-Fibre Recipe:  Broccoli, Chicken & Pesto Rotini Salad

This delicious pasta salad is low in saturated fat and high in fibre. For additional fibre switch the tri-coloured pasta to whole wheat (still firm).  The Heart and Stroke Foundation (HSF) recommends 3 to 4 servings of whole grains each day. “People who eat more whole grains have 29 percent lower risk of heart disease compared to those who don’t,” states the HSF.

Fibre doesn’t have to be boring. For delicious healthy recipes like this, select high fibre in our recipe categories at this link http://chicken.ca/recipes/category/high-fibre/.

We’ve all heard these phrases at some point in our lives, “easy on the sodium; it’s bad for your health; salt is the silent killer,” whether it was from a health care provider, the media, or our parents. Today we find ourselves extolling these words to our children, as we keep a careful eye on the salt shaker during mealtime. But, should the salt we add to our meals be the only source of our concern?

A certain amount of sodium is good for us, even essential to our health. Too much sodium, however, is an ingredient responsible for high blood pressure – a contributing factor for strokes and heart disease.   Most Canadian adults consume more sodium than is necessary and our children are no exception. Many dietary surveys indicate that children are increasing their risk of developing high blood pressure, strokes and heart disease through the amount of processed foods they consume. Processed foods can have high sodium content and account for a high percentage of our daily sodium intake.

Not all processed foods are bad choices, though. Some of Canada’s restaurants, retailers and processors are tackling this health issue by offering consumers healthier choices. New easy-to-read labels and icons indicating lower sodium alternatives have become a sign of an emerging corporate-consumer responsibility for health.

But, if you are a busy parent juggling work and family schedules, it can be hard to keep an eye on sodium content. This is particularly true when deciding what to put in those brown-bag lunches. With so many lunches to pack throughout the week, it can be tempting to load them with convenient, pre-packaged food. Planning ahead, and involving our children, can be a fun way to eat healthier and eat more fresh food.  Here are some tips:   

• Use a calendar or weekly menu planner to jot down your ideas.
• Have fun preparing your grocery list by having children identify foods as close to the farm as possible (i.e. fresh vegetables, meats, dairy, etc).    
• Take your children grocery shopping and encourage them to read the labels. Most packaged foods have a “Nutrition Facts” panel which will identify the sodium content. Have children pick out the brands with the lowest sodium content.  
• Get your children involved in making their brown-bag lunches. The more involved they are, the more likely they are to eat it.

One sodium reducing tip is to cook more! Roasting two whole chickens for a Sunday dinner provides extended options for meals the next day, as well as control over their sodium content. Skinless, non-breaded chicken strips with a few tablespoons of home-made hummus are low in sodium and a great source of protein. A yummy choice for a brown-bag lunch! 

For more information on sodium see our Nutrition Fact Sheets, Issue 5:  Protect Your Health – Get Salt Savvy!

For more ideas in planning low sodium meals click on our low sodium recipes here http://chicken.ca/recipes/view/.

You’re probably wondering what chocolate has to do with chicken. Well, not much other than it can be used to add amazing flavour to chicken dishes like chili, chicken mole sauce or even in a rub like the one used in this recipe for Coffee and Cocoa Grilled Chicken.

Whether you enjoy chocolate on its own, dipped into a hot cup of java or used in a sauce served with chicken, chocolate is one of the most amazing foods EVER invented. Ask ANY woman!

 Here are some interesting chocolate facts from the Dietitians of Canada web site.

“Chocolate, particularly dark chocolate and cocoa powder, is a rich source of flavonoids. Flavonoids have antioxidant effects, which means they protect the cells in your body from damage caused by the wear-and-tear of daily life.

Research suggests that chocolate may have a beneficial effect on your heart health, and may also help improve your mood. More research is needed before we have a clear picture of chocolate’s impact on our health.

Although chocolate may offer health benefits, it is also a high source of calories and fat, so should be enjoyed in moderation. Remember that it’s possible to get too much of a good thing, and that the basic principles of healthy eating—balance, variety and moderation—always need to be considered.”

Does the last paragraph about “moderation” apply this month?

Do you pack a healthy brown-bagged lunch for work or are you constantly tempted by the variety of fast-food options available at the cafeteria? Perhaps that chip wagon across the street has you dreaming of poutine the night before?

I know lunch time can be difficult. Our office is downtown and we are surrounded by a multitude of fast-food options, restaurants, cafés and chip wagons, which can make that chicken salad sandwich, seem a bit less appetizing. But eating out every day is not only hard on your wallet; it is hard on your waistline.

There’s nothing wrong with a lunch outing from time-to-time, but when you do it every day, it’s hard to get out of the routine. Why not make it your New Year’s resolution to start bringing a healthy and flavourful lunch to work every day. By packing some flavour into your lunches, you are more likely to stick with a healthy lunch routine.

Healthy doesn’t have to mean bland! Here are some healthy lunch recipes that will tickle your taste buds, save you some money and trim your waistline.

Chicken Bombay Salad in Whole Grain Rolls

This chicken salad is not only super easy to prepare but can also be enjoyed on its own, over a bed of lettuce, or mixed in with your favourite whole-wheat pasta.

Honey Salsa Chicken Spinach Wraps

This healthy and zesty sandwich comes together quickly and uses common kitchen ingredients.

Mediterranean Olive Loaf

By preparing a healthy chicken for dinner, you should have some leftovers for tomorrow’s lunch. Try slicing a piece and making a sandwich with it using whole grain bread, lettuce and sliced tomato.

If your New Year’s resolution is to drop those extra holiday pounds, then you’ve come to the right place.

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. So put the thought of another Christmas cookie or a mashed potato and gravy slathered plate aside and let’s get started with these easy tricks that will keep you on track.

The most important tip I can give you is to keep track of the foods you are eating. Either write them down in a notebook or use one of our easy to follow food journals. This will help you determine how many calories you’ve consumed.

Keep your portions small. Try serving food on smaller plates. If you choose to use a large plate, load it with vegetables instead of your usual side dish, they are filling and packed full of vitamins.

Always wait 10–20 minutes after a meal to know if you’ve had enough. If you’re still hungry, have more vegetables or treat yourself to some sweet fruit. Your thighs will thank you for it.

Carefully check the nutritional values on packaged foods (how many servings the package contains and the fat and calories per serving).

Add more fibre to your diet. Fibre will 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.

If you must snack, slice up some of your favourite fruits. If you’re craving chocolate, have a small piece and savour it; avoid eating a whole bar. Have one cookie instead of a handful.

Stick with lean meats like chicken and fish. Use ground chicken in your favourite recipes as a substitute for fattier meat.

Avoid fried foods. Bake or broil whenever possible. Frying foods will just add on fat and empty calories.

Try to achieve 30 minutes of exercise 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.

Drink plenty of water during the day and with your meals. Water will not only keep your appetite under control; it will keep you energized throughout the day.

Here are some healthy recipes from our web site that will help you on your way to trimming down.

Skillet Chicken with Balsamic Greens

Easy Chicken Stuffed Peppers

Thai-Style Chicken and Rice Soup

Ground Chicken and Salsa Sloppy Joes

For more low-fat recipes visit us at www.chicken.ca.

Good luck!

It’s that time of year! The office Christmas parties and holiday gatherings are being planned and between you and your spouse, that means a lot of celebrating!

So here’s some advice. Before the celebrations begin, try eating a healthy diet leading up to those days, that way you won’t feel so guilty when you indulge in a cup of eggnog or a chocolate truffle. I’m not saying you should eat healthy now so you can enjoy a whole box of chocolates, or several helpings of eggnog! Everything in MODERATION.

This is also a good time to start and exercise routine. A 20 – 30 minute walk everyday is all you need but if exercise is something you haven’t done in a long time, breaking a walk up into two 15 minute walks per day may be a better option.

Healthy meals are easy to prepare when you have tasty recipe suggestions and here are just a few to help you out.

Skillet Chicken with Balsamic Greens – 330 calories per serving

This dish is packed full of flavour and iron rich greens and raisins. It’s the perfect healthy meal to get you on track!

Easy Chicken Stuffed Peppers – 240 calories per serving

These stuffed peppers are simple to assemble and freeze well so you can enjoy them for lunch or dinner.

Polenta Chicken Bake – 180 calories per serving

This recipe is loaded with healthy vegetables, lean ground chicken and paired with creamy polenta. It may taste like it’s rich but it only contains 180 calories per serving.

Smoked Paprika and Orange Chicken over Wilted Spinach – 340 calories per serving

The smoky and sweet flavour combination in this dish, paired with iron rich spinach make the perfect satisfying meal.

Don’t forget to drink plenty of water, especially while you are exercising and if you feel a snack attack coming on; grab some celery or carrot sticks to keep your appetite in check.

Figuring out healthy after-school snacks can be tough. With all the sugar-laden treats out there, how can you create a healthy snack that will satisfy your kids?

If youʼve got some leftover chicken in the fridge, after-school snacks are a breeze. Making food more fun is as simple as serving food on a stick or food in a bundle. Keep some healthy condiments on hand, such as hummus or tzatziki, and you can easily have healthy and delicious bites to tide kids over until dinner.

Try threading leftover chicken onto a stick. Add a dipping sauce or light salad dressing, and you have an easy, fun snack. To make it even more nutritious, alternate morsels of chicken with coarsely chopped vegetables such as red peppers, tomatoes, or cucumber. Kids have an instant kabob thatʼs fun to eat, and you can relax knowing that their snack is nutritious.

Mini pitas are a fun way to bundle up food. Open up a mini pita pocket and spread one side with tzatziki. Stuff in some shredded chicken, some tomatoes, and even some feta if your kids like it, and fold in the sides to enclose it. Youʼve got a mini sandwich thatʼs a great snack on the go.

The possibilities are endless when it comes to snacking on leftover chicken. Itʼs lean and nutritious, and by keeping snacktime fun, your kids will be healthy snackers every day of the week.

For more ideas, check out our Cooked Chicken recipe category. Itʼs got loads of ideas for how you can use your leftover chicken.

We know that heart disease is the number one killer of Canadians. We also know that it can be prevented and/or effectively treated by maintaining a healthy weight, exercising regularly and eating well. 

One of the stumbling blocks for some people is cholesterol. Scary thought: Most people eat less than half of the recommended amount of fibre, despite that fact that more and more studies reveal that high-fibre diets can lower the risk of coronary disease than low-fibre diets.

What exactly is cholesterol? It is a sticky waxy-like substance that clings to the inside of your arteries. Cholesterol is found in animal products such as meat, egg yolks, dairy products, shrimp and lobster. These products are part of a healthy lifestyle when eaten in moderation.

We also make cholesterol in our liver. We need cholesterol in our bodies for hormone production, cell metabolism and other vital processes, but too much may cause problems.

So, looking for a way to lower your cholesterol? Try adding more fibre to your diet. Soluble fibre decreases your body’s ability to absorb the saturated and trans fats that you consume and dietary cholesterol that your body naturally makes.

Simply start substituting higer-fibre foods where lower-fibre foods would have been. Drink lots of water while you’re doing it, though; you need to keep your bowels working well!

Eat whole grain breads, cereals, pasta and rice; the bran and the germ part of the grain have heart healthy compounds.

Add some soluble fibre to your diet; 10 to 15 grams per day is recommended. Foods such as barley, psyllium and ground flax seeds are all high in soluble fibre. Here are more examples.

• Barley, cooked, 125 mL (8.1 g)
• Prunes, 125 mL (3.9 g)
• Flaxseed, ground, 60 mL (2.3 g)
• Apple, medium = 1.0 g
• Fruits, whole, medium, citrus = 1.1 to 1.9 g
• Pear, medium = 1.0 g
• Banana, medium = 2.7 g
• Squash, 125 mL (1.4 g)
• Corn, 125 mL (1.3 g)
• Broccoli, 125 mL (1.2 g)
• Bread, multigrain = 0.5 to 1.0 g
• Legumes,125 mL (0.5 to 1.4 g) 
• Nuts (about 10) = 1.2 g

Add any grain product containing psyllium fibre, such as bran cereal. It contains 4 grams soluble fibre in 80 mL (1∕3 cup).  Add it to your regular morning breakfast cereal, in yogurt, in low fat, low sugar pudding or simply as a dry snack.

Even if your cholesterol levels are fine, a high-fibre diet is good for you – fibre is your friend.

Check out our high-fibre recipes at http://chicken.ca/recipes/category/high-fibre/

Want to know why you should be eating more chicken? Take a look at these chicken nutrition facts!

• A 100g serving of chicken breast contains 33% of your recommended daily intake of Vitamin B6. 
• A 100g serving of chicken breast contains 86% of your recommended daily intake of niacin. 
• Although chicken skin adds to the fat content it does contain protein, phosphorous, iron, calcium and Vitamin A. 
• About two thirds of the fat in chicken is in the skin. Make a healthier choice by cooking with it on but taking it off before serving. 
• Barbecuing, broiling or roasting chicken allows the fat to drip off making chicken an even healthier choice! 
• Chicken is high in protein, niacin, Vitamin B6, Selenium, and Phosphorus. 
• White chicken meat is lower in fat than dark meat. 
• Chicken is easy to digest. 
• Chicken is lower in saturated fats than salmon. 
• Skinless chicken breast has less fat content than sirloin steak, pot roast, hamburger, beef tenderloin, pork chops, and ham. 
• Chicken thighs and legs contain more iron than breast meat. 
• Chicken, whole grain breads, whole fruits and vegetables, and nuts have a low Glycemic index level. 
• Chicken thighs and legs contain more iron than breast meat. A 100 gram serving of chicken breast contains 7% of the recommended daily intake of iron while a chicken leg contains 10%.

\While most people cringe at the thought of eating chicken livers, they are actually pretty tasty and also extremely nutritious. It’s all in the way they are prepared.

Chicken livers are high in protein and potassium and contain plenty of vitamins A, C, B6 and B12.  They also contain minerals like copper, manganese, niacin, zinc and their iron content is very high, making them ideal for preventing anemia.

It doesn’t end there. Chicken livers also contain CoQ10 which is important for cardiovascular function and they are one of the best known sources of folic acid.

Have I convinced you to give them another try?  In this how-to video, we show you how to make a chicken liver pâté that is so tasty it will hopefully convert you.