What is celiac disease?

More than 20 million Canadians suffer from digestive disorders every year. Many of these Canadians (1 in 133) have a food intolerance or sensitivity to gluten – a family of proteins found in some grains including wheat, barley and rye. For these individuals, including those with celiac disease (CD), the dietary consumption of gluten can have adverse health effects.

The Canadian Celiac Association (CCA) defines celiac disease as “an autoimmune disease where the surface of the small intestine that absorbs nutrients from food is damaged by a substance called gluten.” The only medically accepted treatment for celiac disease is to maintain a gluten-free diet so that the body can absorb essential nutrients.

What is a gluten-free diet?

A gluten-free diet allows for fresh fruits, vegetables, meats and many dairy products, but excludes foods containing the gluten protein found in wheat (including durum wheat or just “durum,” spelt wheat, & kamut), barley, rye, bulgur, malts and in some food additives which are used for flavoring or thickening often labeled “dextrin.” Fortunately several grains and starches are considered safe in a gluten-free diet. The most commonly used are corn, potatoes, rice and tapioca.

There is a lot of confusing information about what (and what not) to eat when following a gluten-free diet. It is important to know that there are many options available, so that you do not avoid foods and lose out on important nutrients. For a list of foods that are safe, you may find this webpage from the CCA helpful:

http://www.celiac.ca/index.php/about-celiac-disease/

The key to living well with celiac disease is to read food labels carefully and become familiar with the products that are safe. Gluten is commonly used in the production of many processed foods including obvious products (breads, pastas, and most common breakfast cereals) and not so obvious products such as seasonings, sauces, soy sauce, marinades, salad dressings, soups, prepared meats, and flavoured coffees.

The next time you are at the grocer, why not take the time to read the label of a new product or an older product that you have not tried? You may find yourself expanding your meal options and adding new nutrients to your diet. Some products that are not marketed as gluten-free may be gluten-free naturally.

If you are like me, and enjoy preparing healthy meals at home, CFC has dozens of nutritious, gluten-free recipes that even your kids will like. Polenta Chicken Pizza Bites found on www.chicken.ca is an easy, flexible recipe that calls for cornmeal and corn flour instead of wheat. You can change the toppings to suit your preferences. This recipe also works well with leftover roast chicken.

Bon appetit!

What can parents do? Become a positive role model in healthy eating and physical activity.

• Teach your kidsabout food and why they need to eat healthy nutritious foods. Protein is a source of building blocks for strong muscles, bones and tissue. Carbohydrates provide energy needed for daily activity, growth and development. Good fats are essential for hormonal function and brain development. Minerals such as calcium keep bones strong and healthy. Zinc helps build your immune system. For more information on nutrients and health, go to www.hc-sc.gc.ca

Suggested resource “Nutrient Value of Some Common Foods”

• Keep mostly healthy, nutritious foods in the house on a regular basis. Only keep a small amount of high sugar/salty snacks at home to be enjoyed as a treat. If your child wants an unhealthy snack such as chips/chocolate, make sure this is balanced out with a nutritious food; sliced oranges are excellent with a small handful of chips. Better yet, offer a fruit first and then, the option of a less nutritious snack. Chances are, the child will not be hungry or will eat significantly less of the salty/sweet starch.
• Keep washed fruit on the counter, ready to go. If it is at eye level they will reach for it first; quick & easy.
• Always have an assortment of bite size veggies on hand in the fridge; place in a clear container so they are visible. Have a low fat dip prepared to accompany these nutritious morsels.
• Serve lean meats such as chicken. To make chicken even leaner, remove the skin before serving.
• Limit consumption of pop and juice. Encourage your kids to drink plenty of water. A 250 ml serving of juice is approximately 120 calories. This will take a child 30 minutes of running to burn it off. Juice is a nutritious beverage choice but one serving size = 125 ml (1/2 cup) only. Buy juices with no added sugar.

Tip: Add water to juice before serving

• Breakfast- Breakfast - Breakfast…It is the most important meal of the day. Parents, be positive role models; sit and enjoy breakfast with your kids.
• Food Game: Tasting different healthy foods, fruits and vegetables as a fun activity. Pick one night a week or month where you all sit down as a family and take turns trying out new healthy foods. Start up a discussion on the flavors, textures; was it good, tasty? Show your kids that foods come in a wide variety.

April is Oral Health Month and an important part of this celebration was National Dental Hygienists’ Week. From April 8 – 14^th thousands of dental hygienists from across the country came together to bring awareness to the importance of maintaining good oral health practices. Their theme for this week “Oral Health for Total Health” was a reminder that keeping our teeth free from cavities and our gums free from disease is not only important to our appearance, but our overall health.

To maintain good oral health, we need to do more than brush and floss our teeth daily, or visit the dentist regularly; we need to make sure we are getting enough vitamins, minerals and other nutrients needed for strong, healthy bones. Chicken is a good source of iron, zinc and phosphorus, which are important nutrients for healthy bones and teeth. When we combine chicken with other healthy foods, such as fruits, vegetables, and whole grains, we are creating delicious and well-balanced meals for overall health. No other meat is so versatile.

Do you have a favourite side dish, and would like to pair it with a nutritious protein to make a complete meal? Watch our video on how to season liquid for perfectly poached chicken, every time.

http://chicken.ca/cooking-tips/videos/poaching/

For oral health month, don’t forget to improve your overall health by reading Eating Well with Canada’s Food Guide and SMILE!

April is National Stress Awareness Month in the U.S. Is it a coincidence that this important campaign falls on the same month when North Americans are preparing for tax season? Stress is considered the cause of many health problems, including – but not limited to – heart disease, hypertension, and back pain. With deadlines at work, and family and financial responsibilities at home, it can feel like time is never on your side.

It will come as no surprise that one of the major causes of modern day stress is the act of juggling time. Sure, there are many tips out there to get more minutes out of your day, i.e. organize priorities, invest in a smart phone, multi-task, or even hire a part-time housekeeper if your budget allows. All of these are great ideas, but for National Stress Awareness Month why not try something that is truly relaxing?

Make a day off!  

Why not plan one day each week to get a good night’s sleep, slip into fresh, comfy clothes, eat a nutritious meal, and spend quality time at home with your family. Nothing cures a hectic week like sleep, food, and love!

If eating a nutritious meal factors into your day, here are some “quick-n-easy” chicken recipes with broad appeal that not even your spouse will hesitate to make.

A Taste of Summer Chicken Sandwich

Simple Chicken Curry

Broccoli, Potato & Chicken Soup

For more wholesome, convenient recipes like these, click on “quick-n-easy” recipes at www.chicken.ca.

Ah, the smell of fresh-cut wood and the sound of jubilant voices. Where am I? I’m happily seated under an umbrella on an outdoor patio. The outbreak of summer-like weather in Ontario in March has many people searching for the best restaurant locations with open patios. Whether you are enjoying an early patio season or waiting in anticipation, you will want to plan ahead to find one with a great view and some healthy menu choices.  

Extra, unwanted calories from eating out can add up and some menu items can be loaded with sodium, sugar and fat. Fortunately, trans fats are disappearing from restaurant kitchens as studies suggest that these fats are more dangerous to our health than other kinds of fats. With many restaurants offering healthier menu options, it is still a good idea to know what is in a dish and how it is prepared. 

Here are some tips to help you make healthy choices:

Plan ahead. Cut down on calories and fat by deciding what you will have before embarking to your patio oasis. Research the restaurant’s menu online. 

Restaurants tend to serve large portions. Why not share a meal with your dining companion and save money, or ask the server to box half of your meal “to-go.”  If you are having chicken, meat or fish, remember to eat no more than 3 ounces – the size of a light bulb or tennis ball.      

Appetizers: 

Why not skip the appetizer and ask the server not to bring chips or bread to your table. Or, alternatively, make the appetizer your meal and order a side salad. Try to opt for tomato-based preparations rather than foods that are described as cream-based.

Main Dishes:

Sandwiches, wraps or burgers are another healthy option and are relatively inexpensive. Choose lean grilled chicken with vegetables on a whole-wheat bun. Ask your server for low-fat mayonnaise or dressing on the side.

If you are looking to reduce your salt intake, choose foods that require little preparation. Know that a dish described as “smoked” or “teriyaki” is not going to be low in sodium. 

Side Dishes:

Potatoes, vegetables, and rice are often prepared with butter. Ask for a plain baked potato instead of mashed and ask for your rice and veggies to be prepared in water or oil. Canola, soybean, and olive oil are all healthy choices.  

Beverages:

One can of regular pop contains 8 to 10 tsp of sugar. Try to remember that specialty coffees, teas, alcoholic drinks, soda, fruit punch, energy drinks etc. are high in calories, while water with a twist of lemon is calorie-free.   

Desserts:

Skip the dessert option or share one with your dining companion. Alternatively, ask for a fresh fruit salad. It will help you hydrate on a warm patio.

Final Tip! 

Be sure to choose a patio close to home or the office where you can walk those calories off. We need 150 minutes of exercise per week and walking feels great. 

Enjoy patio season!

Ah, Spring! The weather is getting warmer, the days are getting longer, and we are beginning to see the rebirth of flora and fauna. Many of us are even planning summer vacations or at least daydreaming about all the places we could go.

It’s important for our mental health to take time out of our day to dream a little, get outside for some fresh air, or even work on a crossword puzzle. If you are reading this blog today, take a little time to have fun with our trivia challenge. 

1. Who is the national sponsor of the Great Canadian BBQ in the nation’s capital on Canada Day?

Why it is the Chicken Farmers of Canada, of course!  Fifty cents of every dollar raised from the sale of grilled chicken sandwiches go to the Ottawa Food Bank. This will be CFC’s 20^th annual Great Canadian BBQ. If you are in Ottawa on Canada Day be sure to visit us at the “Chicken Corner” of Major’s Hill Park for a delicious chicken sandwich.

2. Perfect cooking is easy. When cooked to perfection chicken boasts unsurpassable taste and tenderness. What is the recommended internal cooking temperature for a whole chicken, unstuffed?

If you followed our myth-busting theme “Food Safety at Home” from last week, then you know the answer is 185 degrees Fahrenheit (85 degrees Celsius). Bravo!

3. What nutrient found in chicken is needed for growth and development and can help control weight, satiety and blood sugar levels? 

The answer is protein. If you are trying to lose a few pounds in time for beach weather one tip for added weight loss is to skip the starch (potato, rice, or bread) and choose a protein with 2-3 vegetables. Try this during dinner.

4. Chicken Farmers of Canada have many mouth-watering recipes to offer everyone’s culinary tastes. With so many to choose from can you guess how many recipes are searchable on the CFC website? To solve the answer to this mystery go to chicken.ca. Hint!  Look for “Browse All.” And remember have fun.

How’d you do?

Spring is here. It’s time to dream a little!

In recognition of Dietitians’ Day, Chicken Farmers of Canada is pleased to feature a guest blog interview with Hélène Charlebois, Registered Dietitian with HC Nutrition Consulting & Wellness.  Hélène has over 25 years experience in helping patients/clients improve their health and nutrition. She is certified through the American Dietetic Association as an Adult Weight Management Specialist who specializes in helping people lose weight, and keep it off. 

We asked Hélène to write about Dietitians and what they can do for Canadians. This is what she had to say: “Registered Dietitians are nutrition experts in food and nutrition matters for your health needs. They are your ‘go-to experts,’ who can offer dietary counseling on weight management, diabetes care, or any disease state, provide expertise on food chemistry, food components, food safety, and recipes, and answer your nutrition questions.”

On the 3^rd Anniversary of Dietitians’ Day we took the opportunity to ask Hélène some questions about her career:

1.      How did you decide that you wanted to be a Registered Dietitian? 

Food, food, food! When I was a young girl I was fascinated with food, nutrition, and how calories provided fuel for the body. The natural step was to learn about the science of food and become a nutrition expert.

2.      As a Weight Management Specialist, what is the most rewarding part of your job?

I enjoy it when my clients learn that being healthy and enjoying life is more important than losing weight. If you lose weight and feel miserable, you will regain it back. I focus on life, enjoyment, and improved quality of life with my clients. The key to success is being healthy and happy, and eating well.

3.      What advice would you give to someone who is thinking about becoming a dietitian?

I would tell someone who is thinking about becoming a dietitian that it is a wonderful time to be in this profession. The field is always evolving with new and exciting nutrition ventures, especially with the progression and transformation of the World Wide Web.

4.      Nutrition Month 2012 is dedicated to busting up popular food and nutrition myths by bringing truths to Canadians from dietitians. Could you share a popular food or nutrition myth with us?

I would be happy to share a popular misconception based upon my professional experience.  Because of my expertise in weight management, some of my clients hope that I have a ‘magic wand’ or a quick-fix solution to help them lose weight quickly. This is not surprising as there are so many myths about quick and easy weight loss methods.

If I were to correct this myth I would want everyone to know that it is easy to lose weight. Anybody can lose weight by restricting their food intake or following a popular diet. They can also lose weight over a short period of time. The most challenging part of weight loss, however, is keeping the weight off. This is an important message for nutrition month.

5.      Do you have a favourite chicken recipe that you prepare or share with your clients?

Yes, one that’s quick, easy and flavourful.

Place chicken breast or thighs in a non-stick baking pan; mix ½ salsa and ½ peanut sauce (Szechwan sauce); pour over the chicken; and top with fresh cilantro.

Bake at 350 degrees for 45 minutes. Yummm!

Hélène has prepared 9 nutrition fact sheets which highlight the variety of foods we need for health, exercise, and how to plan nutritious meals. These nutrition fact sheets are useful tools for those who are planning activities or events this Nutrition Month, or simply for those looking to change their eating habits and achieve a healthier lifestyle. You can read and print them from: http://chicken.ca/nutrition/nutrition_fact_sheets/nutritional-fact-sheets/.

Hélèneis an Ottawa-based weight management expert. She also travels across Canada to help other healthcare professionals help their clients and patients lose weight and keep it off. The full day workshop that she developed and facilitates is entitled “Waisting Away”. In 2012, she will be in British Columbia (April), Manitoba (September), and Eastern Ontario (October).

For more information aboutHélène’s cross-country workshops, please visit her website www.hcnutrition.com.

March is Nutrition Month and I, for one, am excited.  What can be more satisfying than food, whether it is enjoying a meal, perusing through colourful recipes, or reading about a hot topic on nutrition and health? Food is a very important part of our health, and chicken is no exception to this rule, particularly in my family. It is one of the healthier foods my entire family will eat.

Chicken is a nutritious choice because it is both low in fat and high in protein. Just a single 100 g serving of the breast contains 33% of our recommended daily intake of Vitamin B6, and 86% of the recommended daily intake of niacin. Nutrition facts like these make me enjoy clicking and scrolling through the hundreds of mouth-watering and visually stunning recipes located right here at www.chicken.ca. This scrolling activity both at home and work makes me feel virtually guilt-free. 

While I could get carried away and write about the many health benefits of chicken, I do not want to take the nutrition spotlight away from other foods that keep us healthy. CFC has developed 9 nutrition fact sheets which highlight the variety of foods we need for health, exercise, and how to plan nutritious meals. These nutrition fact sheets are useful tools for those who are planning activities or events this Nutrition Month, or simply for those looking to change their eating habits and achieve a healthier lifestyle. You can read and print them from: http://chicken.ca/nutrition/nutrition_fact_sheets/nutritional-fact-sheets/.

May we all have, and share in the goal for, good nutrition and health this month!

Who hasn’t seen or heard this health alert before? High consumption of trans fats will increase your cholesterol and risk of developing heart disease. Did you know that Canada was the first country in the world to introduce mandatory labelling of trans fats? Mandatory nutrition labelling was part of the Government of Canada’s commitment to provide Canadians with the information they needed to make informed, healthy choices.    

But what are trans fats?

Trans fats are found naturally in small amounts in certain foods such as beef and dairy products; they can also be manufactured by turning liquid oil into a semi-solid form – a process called partial hydrogenation. While the use of hydrogenated oil has declined over recent years, it can still be found in some cookies, crackers and baked goods. This is why it is still a good practice to read nutrition labels. Health Canada advises us to watch for the phrase “partially hydrogenated oil" listed among ingredients.  If these words are on the label, then the product contains trans fats.

Trans fats are bad for us because they increase our cholesterol, a sticky waxy-like substance that can clog our arteries leading to heart disease or even cardiac arrest. Saturated fat found in oils like coconut or palm, animal fats, butter, cheese and other dairy products also tend to raise our blood levels of cholesterol and should be limited. Evidence has shown, however, that trans fats are far more harmful to our health.

But not all fats are bad. We know that including a small amount of unsaturated fat in our diet is healthy. It gives our bodies energy and helps them absorb essential vitamins and nutrients. Unsaturated fats can also enhance the flavour of food and those rich in omega-3 and omega-6 help keep us healthy. “Eating Well with Canada’s Food Guide” recommends we include about 2 to 3 tablespoons of unsaturated fat in our daily diet. 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 and cashews, avocados and fatty fish. 

At CFC we have categorized our fabulous recipes to help you make healthy and convenient meal choices. You may find many of our lower fat recipes, including their nutrition information, at this link http://chicken.ca/recipes/category/lower-fat/.

Or, you may want to try some of these suggested recipes that use low-fat cooking techniques. 

Grill:  Bulgur Chicken Burgers with Yogurt Sauce

These delicious, grilled burgers are made with bulgur, keeping them juicy and healthy. Bulgur wheat adds fibre and nutrients to traditional burgers and is not detectable.

Poach:  Chicken Salad with Sauvignon Blanc 

This flavourful salad is a healthy low-fat alternative to a traditional chicken Caesar salad. 

Broil:  Maple-Glazed Chicken

This simple recipe combines sweet and spicy to create an unforgettably savoury flavour combination and has only 1 gram of saturated fat per serving.

Enjoy!

Sources: 

Health Canada

http://hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php

Heart and Stroke Foundation

http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3799313/k.C112/Position_Statements__Trans_fatty_acids_position_statement.htm

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/.