Grilled Chicken Strips

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Number of servings: 4-6

Quantity Ingredient
2 tbsp. Rice vinegar
1 tbsp. Dijon mustard
1 tbsp. Fresh parsley, minced
2 tsp. Canola oil
1 clove Garlic, minced
¼ tsp. Ground pepper
1 lb Boneless, skinless chicken breasts

Method

  1. Cut the chicken breasts into 3-4 strips each – depending on how large they are.
  2. In a medium bowl, mix together – vinegar, mustard, parsley, oil, garlic and pepper.
  3. Pour this over the chicken strips, mix well to coat evenly.
  4. Let stand 10 minutes, or cover and refrigerate up to 24 hours.
  5. Heat the grill or BBQ to medium-high heat.
  6. Place the marinated chicken strips on the greased grill/BBQ for about 5 minutes each side. Turn once or twice and check the temperature to make sure it has reached 165⁰ F.

NOTE: These can be used with vegetables and rice or potatoes or, in a sub bun with garnishes, or cut into a salad. It’s always handy to have these on hand but keep them covered and refrigerated for no longer than 3 days.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Spinach and Green Pea Soup

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Number of servings:  4

Quantity Ingredient
4 Green onions, chopped
3 cloves Garlic, minced
1 large Baking potato, peeled and diced (about 1 ½ cups)
1/8 tsp Ground nutmeg
1 ½ cups Reduced sodium – vegetable or chicken broth
1 pkg (227g) Baby spinach
1 cup Frozen green peas, thawed
2 cups 1 % milk
2 tbsp. Lemon juice, freshly squeezed
Pepper To taste
¼ cup Low-fat sour cream
3 tbsp. Fresh chives, chopped

Method

  1. In a medium pot, combine green onions, garlic, potato nutmeg and broth and bring to a boil over high heat.
  2. Cover, reduce the heat to medium-low and boil for 5-10 minutes or until the potatoes are almost tender.
  3. Stir spinach and peas into the soup. Cover and boil for about 5 minutes, or until the spinach is tender.
  4. Use an immersion blender in the pot, or transfer to a blender in batches. Puree until smooth.
  5. Return the soup to the pot, add the milk and heat over low heat, stirring for 2-3 minutes until steaming. Do not let it boil.
  6. Drizzle in lemon juice, stirring constantly. Season with pepper to taste.
  7. In a small bowl, stir together sour cream and chives.
  8. Ladle the soup into each bowl and garnish with a dollop of the herbed sour cream – swirl slightly.

Enjoy!

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have a nutrition question for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Congenital Heart Disease Awareness Week

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From February 7th to the 14th, is Congenital Heart Disease Awareness Week in Canada. Although the disease is not well-known to many Canadians, it is one of the most common birth defects, affecting one in every one hundred children. At the Mikey Network, we understand the impact that this disease can have on individuals and families, as we regularly deal with young men and women who have CHD.

For those that don’t know, the word congenital means “present at birth”. The congenital heart defect occurs when the heart or the blood vessels near the heart don’t develop normally before birth.

There is no known cause for the disease, but in traceable cases, it is often caused by:

  • Viral infections such as measles.
  • Inherited
  • Down Syndrome
  • Drug or alcohol abuse during pregnancy

Although it is one of the more common birth defects, the survival of children with the disease has greatly increased thanks to medical advances in Canada and around the world.  Today, more than 90% that have (CHD), survive well into their adult life.

To learn more about CHD, we recommend the following resources.

Canadian Congenital Heart Alliance – Great resource for both children and adults that are affected by the disease.

University of Ottawa Heart Institute – Provides great insight into CHD, and defines symptoms and specific forms of the disease. They also have a clinic that provides care to adults with congenital heart defects once they become adults.

Canadian Adult Congenital Heart Network – pools the knowledge and experience of congenital heart disease professionals.

 

February is Heart Month!

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This February is Heart Month in Canada. Promoted by Health Canada, this month aims to raise awareness for heart-related illnesses and causes, while encouraging Canadians to take steps to improve upon their own heart health.

The significance of Heart month is still not lost on Canadians, as Heart disease is still one of the leading causes of death in Canada. In 2017 alone, heart disease affected 2.4 million Canadian Adults.

Fortunately, we can all reduce the risk of heart disease by making healthier lifestyle choices, including quitting smoking, eating a healthy and balanced diet, getting the proper amount of sleep, exercising regularly and monitoring our blood pressure and cholesterol levels.

Throughout the month of February, we will be sharing heart-healthy tips on our blog, as well as on our social media channels to help you to improve your heart health. Below are some key heart health tips that you should aim to keep all year round.

Heart Healthy Tips

  1. DO NOT SMOKE: if you have never smoked, don’t start. If you do smoke, quit. You will increase your life by 5 years for every year you are smoke free.
  2. Enjoy a balanced, nutritious diet. Limit fat intake to between 15% and 30% of your total number of daily calories.
  3. Exercise regularly, 20 minutes 3-4 times per week, or a minimum of a brisk walk daily.
  4. Moderate your intake of alcohol. Guidelines by Health Canada suggest limits of two drinks per day…either 12 oz. Beer, or 5 oz. Wine or 1.5 oz. Spirits.
  5. Limit your intake of salt and caffeine. (No more than the equivalent of four regular cups of coffee per day.)
  6. Try to get 8 hours of sleep each night.
  7. Have regular check-ups with your physician. Early detection is the key to a successful solution.
  8. Keep a positive attitude and wear a smile… it takes only 22 muscles to smile, but 37 to frown.
  9. Make time for leisure activities such as reading, hobbies, sports, TV etc.
  10. Invest in CPR and AED education and training, and encourage your family and friends to do the same.

 

National Non-Smoking Week/Resources On How To Quit Smoking

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The Canadian Council for Tobacco Control’s National Non-Smoking Week has just begun and will run from January 21st to the 27th. The event, which addresses the health issues that smoking can cause aims to:

  • Educate Canadians about the dangers of smoking
  • Offer solutions to help people quit
  • Prevent young Canadians from beginning to smoke and become addicted to tobacco cigarettes
  • Assist in the attainment of a smoke-free society in Canada

The Mikey Network believes this annual event to be of high importance as smoking is one of the lead contributors to heart disease and cancers for Canadians.

Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis), which can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

To help smokers or those who know of a smoker in their life to quit, we encourage you to utilize the following resources.

  • Smokers Helpline: A site that is dedicated to helping smokers understand the benefits and negatives that can be attributed to smoking. It also has community forums for those who are in the process of quitting and resources to begin your first steps.
  • The Government of Canada: The government has created a site that allows you to connect with an organization in your province that provides resources on how to quit. They also have a toll free line that you can use to ask questions and talk to someone about quitting.
  • Break it off: Is a free mobile app that is dedicated to helping younger people quit smoking.
  • Leave the pack behind: Is a free resource from the Government of Ontario that offers young adults information on how to quit and personalized support.

If you found these resources to be helpful for you, please let us know on Facebook, Twitter or Instagram.