For several years, salt was the bad guy and always in health news. I don't see much about salt lately, but I'm here to tell you, salt is not always your friend. Confession: I love salty chips and peanuts, salt on the rim of my margarita and I do buy some processed foods. Let's learn more about salt.
Salt or sodium is necessary for several body functions: it helps to maintain the balance of fluids in your body, transmit nerve impulses and influences the contraction and relaxation of your muscles.
The kidneys regulate the amount of salt in the body and any excess is carried in the blood. Because salt attracts water, blood volume is increased and the heart has to work harder when we have too much sodium in our blood. Fluid retention can lead to high blood pressure, heart disease and kidney disease.
We only need about 1500 to 2400 milligrams (mg) of salt a day. The main sources of salt in the typical U.S. diet come from: processed foods like soup, lunch meat and canned vegetables, sodium containing condiments like soy sauce and ketchup, and natural sources like dairy products and fresh meat.
You can see that it is really important to watch your sodium intake, especially if you already have high blood pressure, heart disease or kidney disease. I try to use low or no salt added canned products, cook with fresh produce and avoid certain foods as much as possible, like chips. It is possible to learn to like having less salt on your food.
I found a great website that is easy to understand for more information and tips on sodium and other health questions - mayoclinic.com. Search for articles on sodium.
Thursday, October 1, 2009
Tuesday, September 29, 2009
More Veggie Tales
As promised, today's blog will contain two more favorite vegetable recipes as I think most of us need help in this area. Confession: I, too, find it hard to get all the servings of fruits and vegetables in every day. One thing that helps is to have an open mind and try new things, even if you think you won't like them or you've never had that vegetable.
Here's a recipe for one of my favorite vegetables that most people avoid - cabbage. This really gives it a different flavor twist and my kids like it best prepared this way. Bonus: cabbage is cheap!
Braised Cabbage
1 head of cabbage
1/4 cup butter
Pull off any brown or wilted outer leaves and cut cabbage into six wedges, removing the core as you go. Melt butter in a large skillet over medium high heat. Cook wedges until brown on one side then carefully turn. Cover and cook 10 minutes or until brown on other side and tender when pierced with a fork. Season to taste with salt and pepper.
This time of year, roasted vegetables seem to taste better and the meat can cook at the same time. Try different veggies in this recipe such as a sweet potato.
Roasted Vegetables with Cheese
2 medium russet or other potatoes, peeled and cut into 1 inch chunks
2 medium carrots, peeled and cut into 1/2 inch slices
1 Tbsp. olive oil
1 tsp. each basil and oregano
1/4 tsp. each salt and pepper
1 large zucchini, cut into 1/2 inch slices
1 large bell pepper, cut into 1/2 inch slices
2 cloves garlic, minced
1 cup of your favorite grated cheese
Place potatoes and carrots in a greased 13 by 9 inch pan. Drizzle with olive oil, sprinkle with seasonings. Toss to coat well. Bake at 425 for 20 minutes. Remove from oven and add remaining ingredients; stir well. Continue baking 20 minutes or until all vegetables are tender. Sprinkle with cheese and bake until cheese melts, about 2 minutes.
Update! The fair proved disappointing this year. Not only was it raining but the kettle corn people weren't there and there were no Little Orbits. I did have a bite of a deep fried Snickers and thought it was a violation of my favorite candy bar. I had to settle for a roasted ear of corn until I got home to eat.
Here's a recipe for one of my favorite vegetables that most people avoid - cabbage. This really gives it a different flavor twist and my kids like it best prepared this way. Bonus: cabbage is cheap!
Braised Cabbage
1 head of cabbage
1/4 cup butter
Pull off any brown or wilted outer leaves and cut cabbage into six wedges, removing the core as you go. Melt butter in a large skillet over medium high heat. Cook wedges until brown on one side then carefully turn. Cover and cook 10 minutes or until brown on other side and tender when pierced with a fork. Season to taste with salt and pepper.
This time of year, roasted vegetables seem to taste better and the meat can cook at the same time. Try different veggies in this recipe such as a sweet potato.
Roasted Vegetables with Cheese
2 medium russet or other potatoes, peeled and cut into 1 inch chunks
2 medium carrots, peeled and cut into 1/2 inch slices
1 Tbsp. olive oil
1 tsp. each basil and oregano
1/4 tsp. each salt and pepper
1 large zucchini, cut into 1/2 inch slices
1 large bell pepper, cut into 1/2 inch slices
2 cloves garlic, minced
1 cup of your favorite grated cheese
Place potatoes and carrots in a greased 13 by 9 inch pan. Drizzle with olive oil, sprinkle with seasonings. Toss to coat well. Bake at 425 for 20 minutes. Remove from oven and add remaining ingredients; stir well. Continue baking 20 minutes or until all vegetables are tender. Sprinkle with cheese and bake until cheese melts, about 2 minutes.
Update! The fair proved disappointing this year. Not only was it raining but the kettle corn people weren't there and there were no Little Orbits. I did have a bite of a deep fried Snickers and thought it was a violation of my favorite candy bar. I had to settle for a roasted ear of corn until I got home to eat.
Thursday, September 24, 2009
Calcium Scores, A Simple Screening Test for Heart Disease
Today we will have a brief interview with cardiologist Dr. Barry Tedder about calcium scores. Heart disease is the number one cause of death with 1,655,767 deaths in the United States since Jan. 1, 2008. A calcium score is a screening test for heart disease much like the ones for cancer. Many people will die with their first heart attack but have no warning signs.
What exactly is a calcium score? A calcium score is a CT scan that measures the amount of calcium in the heart arteries. It is a useful screening test to help doctors determine if a person has any coronary disease or blockage. This test can predict a patient's future risk of having a heart attack. Heart blockage consists of hard (calcium) and soft plaque build up.
Who should have a calcium score? Anyone who already has at least 2 other risk factors for heart disease which are: high blood pressure, smoking, family history, diabetes, obesity and high cholesterol. Based on SHAPE guidelines, any man over 45 and women over 55 should have a calcium score. Shape stands for the National Screening for Heart Attack Prevention and Education Program.
What is the purpose of this test? Calcium scores are a useful tool to determine whether your doctor should prescribe medication for prevention of future heart disease or perform other tests.
What is a normal score? Abnormal? A normal score is O, which means the patient has a low risk of having a heart attack in the next 5 years. A score over 400 means the patient has a substantial risk for having a heart attack in the next five years. A stress test is recommended for scores over 400.
What does this test involve? This is a simple test which only takes a few minutes. The patient lays on a CT scan table, wearing clothes and no medication is necessary.
What is the cost? Depending on where you live, it can cost from $75 to $200 and is not covered by insurance at this time. In Texas, insurance does cover the cost due to recent legislation.
How can I schedule one? You can call your local cardiologist's office or speak to your family physician.
For more information, you can go to the shapesociety.org. This website is pretty technical but they also have video information that is easier to understand on youtube.com/shapesociety. Please discuss any concerns you have with your family physician as they will be happy to refer you to a cardiologist if your symptoms warrant further investigation. Please don't ignore your heart health!
What exactly is a calcium score? A calcium score is a CT scan that measures the amount of calcium in the heart arteries. It is a useful screening test to help doctors determine if a person has any coronary disease or blockage. This test can predict a patient's future risk of having a heart attack. Heart blockage consists of hard (calcium) and soft plaque build up.
Who should have a calcium score? Anyone who already has at least 2 other risk factors for heart disease which are: high blood pressure, smoking, family history, diabetes, obesity and high cholesterol. Based on SHAPE guidelines, any man over 45 and women over 55 should have a calcium score. Shape stands for the National Screening for Heart Attack Prevention and Education Program.
What is the purpose of this test? Calcium scores are a useful tool to determine whether your doctor should prescribe medication for prevention of future heart disease or perform other tests.
What is a normal score? Abnormal? A normal score is O, which means the patient has a low risk of having a heart attack in the next 5 years. A score over 400 means the patient has a substantial risk for having a heart attack in the next five years. A stress test is recommended for scores over 400.
What does this test involve? This is a simple test which only takes a few minutes. The patient lays on a CT scan table, wearing clothes and no medication is necessary.
What is the cost? Depending on where you live, it can cost from $75 to $200 and is not covered by insurance at this time. In Texas, insurance does cover the cost due to recent legislation.
How can I schedule one? You can call your local cardiologist's office or speak to your family physician.
For more information, you can go to the shapesociety.org. This website is pretty technical but they also have video information that is easier to understand on youtube.com/shapesociety. Please discuss any concerns you have with your family physician as they will be happy to refer you to a cardiologist if your symptoms warrant further investigation. Please don't ignore your heart health!
Wednesday, September 23, 2009
Beware!
Fall is here and fairs are cropping up everywhere. Since fairs are known to be well stocked with horrible junk food, beware. Make a plan before going and stick to it at the fair or just don't go at all. Eat a healthy meal before going and avoid eating "dinner" at the fair and pick just one treat. If you must eat at the fair, get a small, plain hamburger and an ear of roasted corn.
Confession: I love kettle corn and since I have to take a pack of 6th graders, I'm hoping the Little Orbits people won't be there. Little Orbits are tiny donuts made right before your eyes with your choice of topping. It's fun to watch the dough squirt out into the fat, float along, flip over and be skimmed out. It's even better to eat them, warm and fresh. Yes, we all have weaknesses. I'll choose donuts over the kettle corn and share the bag with a friend.
Here's hoping you have a good time at the fair and you miss the heartburn!
Confession: I love kettle corn and since I have to take a pack of 6th graders, I'm hoping the Little Orbits people won't be there. Little Orbits are tiny donuts made right before your eyes with your choice of topping. It's fun to watch the dough squirt out into the fat, float along, flip over and be skimmed out. It's even better to eat them, warm and fresh. Yes, we all have weaknesses. I'll choose donuts over the kettle corn and share the bag with a friend.
Here's hoping you have a good time at the fair and you miss the heartburn!
Tuesday, September 22, 2009
Life is too short to eat bad food!
Life is too short to eat bad food. That is my motto and it should be your's too. That is why when we travel, we search out some place decent to eat. Fast food is last on the list. That is why we make food choices very carefully. Why waste calories on something substandard when you can have something much better? Why would you grab those chicken strips and tater logs from the gas station when you can make a better choice with a little effort? It takes a little thinking to break bad habits but isn't your health worth it?
Speaking of health, my next post will talk about calcium scores. What is it and who needs it? If you have concerns about your heart health, be sure to read my post on Thursday.
Today is the first day of fall and I am waiting to see if it will be warm enough to swim and whether the rain will hold off. It is time to start thinking about an alternative exercise plan now that the weather will be getting cooler. I plan to add long walks to my routine so I can enjoy the fresh air. I hope you will take advantage of this free exercise too. Just make sure you wear comfortable, supportive shoes.
I tried a new recipe last night and it was a hit. Quick and delicious. I found it in last week's newspaper.
Rosemary Baked Chicken with Potatoes
6 chicken thighs, skin removed, preferably boneless
1 1/2 lbs. small potatoes, do not peel
2 Tbsp. olive oil
1 Tbsp. paprika
1 1/2 tsp. rosemary
1 tsp. salt
1/2 tsp. pepper
1/2 to 1 tsp. garlic powder
Heat oven to 425. Mix oil and seasonings in a large bowl. Wash and halve potatoes.
Add chicken and potatoes to oil mixture and toss to coat well. Add potatoes to a 15 x 10 baking dish sprayed with no stick cooking spray. Bake for 15 minutes. Push potatoes to one side and add chicken. Return to oven and bake for at least 30 to 35 minutes or until potatoes are tender and chicken is cooked through.
Nutrition information per serving: 264 calories, 12 grams of fat, 20 grams of protein, 19 grams of carbohydrates, 64 mg. of cholesterol, 334 mg. of salt and 3 grams of fiber.
You could use chicken breasts and reduce the fat content.
Happy First Day of Fall!
Speaking of health, my next post will talk about calcium scores. What is it and who needs it? If you have concerns about your heart health, be sure to read my post on Thursday.
Today is the first day of fall and I am waiting to see if it will be warm enough to swim and whether the rain will hold off. It is time to start thinking about an alternative exercise plan now that the weather will be getting cooler. I plan to add long walks to my routine so I can enjoy the fresh air. I hope you will take advantage of this free exercise too. Just make sure you wear comfortable, supportive shoes.
I tried a new recipe last night and it was a hit. Quick and delicious. I found it in last week's newspaper.
Rosemary Baked Chicken with Potatoes
6 chicken thighs, skin removed, preferably boneless
1 1/2 lbs. small potatoes, do not peel
2 Tbsp. olive oil
1 Tbsp. paprika
1 1/2 tsp. rosemary
1 tsp. salt
1/2 tsp. pepper
1/2 to 1 tsp. garlic powder
Heat oven to 425. Mix oil and seasonings in a large bowl. Wash and halve potatoes.
Add chicken and potatoes to oil mixture and toss to coat well. Add potatoes to a 15 x 10 baking dish sprayed with no stick cooking spray. Bake for 15 minutes. Push potatoes to one side and add chicken. Return to oven and bake for at least 30 to 35 minutes or until potatoes are tender and chicken is cooked through.
Nutrition information per serving: 264 calories, 12 grams of fat, 20 grams of protein, 19 grams of carbohydrates, 64 mg. of cholesterol, 334 mg. of salt and 3 grams of fiber.
You could use chicken breasts and reduce the fat content.
Happy First Day of Fall!
Thursday, September 17, 2009
Veggie Tales
If you have children of the right age, I'm sure you've heard of Veggie Tales, the cartoons with a moral twist. My veggie tales are a little different but hopefully, you and your kids will appreciate them.
Of course you know you should eat your vegetables; Mom always said so. She was right. So many important nutrients and our friend, fiber, are found in vegetables. Eating vegetables helps control weight and fights many diseases like cancer. I'm always amazed when I'm checking out and the checker has to ask me, "What is this?", holding up a turnip or squash. Sometimes I serve vegetable meals because they are fast and I love them so.
The problem with vegetables is that they are seldom well prepared so no wonder no one likes them. Take the time to try different recipes to find ones you really like. I have even been known to serve raw vegetables for snacks and dinner. What could be easier? Add a few raw carrots or grape tomatoes to your plate. You don't even have to have ranch dip.
Here are a few of my favorite, easy vegetable recipes.
Carrots Moore
1 lb carrots peeled and sliced thin (I use baby carrots because they are already peeled)
1 small onion, chopped
4 TBsp. butter
Place carrots and onion in an oven proof dish. Add 1/2 TBsp. parsley, 1 tsp. salt, 1/2 tsp. thyme and 1/2 tsp. pepper. Stir to mix well. Dot with butter. Bake at 375 for one hour or until carrots are tender.
Asparagus with Feta Cheese
1 package fresh asparagus
4 oz. crumbled feta cheese
1/4 tsp. pepper
Boil asparagus till just tender. Drain well. Sprinkle with feta and pepper.
Yellow Squash
Slice several small yellow squash and place in a microwavable bowl. Add 1 TBsp. water and microwave 3 to 5 minutes until just tender. Drain well. Add 1 TBsp. Brummel and Brown yogurt spread or your favorite butter substitute, 1/2 tsp. salt and pepper to taste.
I will post more vegetable recipes later but do look for others. Vegetables can be a fast and tasty addition to your meals.
Of course you know you should eat your vegetables; Mom always said so. She was right. So many important nutrients and our friend, fiber, are found in vegetables. Eating vegetables helps control weight and fights many diseases like cancer. I'm always amazed when I'm checking out and the checker has to ask me, "What is this?", holding up a turnip or squash. Sometimes I serve vegetable meals because they are fast and I love them so.
The problem with vegetables is that they are seldom well prepared so no wonder no one likes them. Take the time to try different recipes to find ones you really like. I have even been known to serve raw vegetables for snacks and dinner. What could be easier? Add a few raw carrots or grape tomatoes to your plate. You don't even have to have ranch dip.
Here are a few of my favorite, easy vegetable recipes.
Carrots Moore
1 lb carrots peeled and sliced thin (I use baby carrots because they are already peeled)
1 small onion, chopped
4 TBsp. butter
Place carrots and onion in an oven proof dish. Add 1/2 TBsp. parsley, 1 tsp. salt, 1/2 tsp. thyme and 1/2 tsp. pepper. Stir to mix well. Dot with butter. Bake at 375 for one hour or until carrots are tender.
Asparagus with Feta Cheese
1 package fresh asparagus
4 oz. crumbled feta cheese
1/4 tsp. pepper
Boil asparagus till just tender. Drain well. Sprinkle with feta and pepper.
Yellow Squash
Slice several small yellow squash and place in a microwavable bowl. Add 1 TBsp. water and microwave 3 to 5 minutes until just tender. Drain well. Add 1 TBsp. Brummel and Brown yogurt spread or your favorite butter substitute, 1/2 tsp. salt and pepper to taste.
I will post more vegetable recipes later but do look for others. Vegetables can be a fast and tasty addition to your meals.
Tuesday, September 15, 2009
Two For One
Don't we all love two for one sales? Your life will be easier if you learn to love two for one meals. I've already talked about eating leftovers to save time in the kitchen and money when food isn't wasted. Now let's talk about planning extra meat and using it in another recipe.
This weekend we smoked a large chicken for Sunday dinner. (You could just as easily bake or grill one or even your favorite chicken pieces instead of a whole chicken.) We enjoyed our Sunday dinner with potato salad and purple hull peas. Monday was very busy with swim practice, band, and a 7 p.m. meeting. So I pulled out the leftover chicken that I had already removed from the bone on Sunday and made a quick barbeque sauce for sandwiches and added some baked fries for a quick side. Of course, I had already planned and shopped for these meals because I knew Monday would be hectic. A little planning made my life easier and we ate a healthier meal too.
The leftover chicken could just as easily be made into tasty chicken tacos, chicken salad, the pasta dish I mentioned earlier or another kind of chicken sandwich. It doesn't take long to make any of these dishes and they taste good! Best of all, nearly anyone could prepare these meals.
Here is my recipe for the barbeque chicken sandwich but in a pinch, just use bottled sauce.
BBQ Chicken Sandwiches
1/2 cup chopped onion
1/2 cup sliced celery
1 minced clove of garlic
3/4 cup of ketchup
2 TBsp. brown sugar
2 TBsp. cidar vinegar
1 TBsp. Worchestershire
1 tsp. chili powder
pepper to taste
3 cups chicken, shredded or cut in bite sized pieces
buns
Saute onion, celery and garlic in 1 TBsp. olive or canola oil till lightly browned. Add other ingredients through chicken and simmer 15 minutes. Serve with your favorite side.
This weekend we smoked a large chicken for Sunday dinner. (You could just as easily bake or grill one or even your favorite chicken pieces instead of a whole chicken.) We enjoyed our Sunday dinner with potato salad and purple hull peas. Monday was very busy with swim practice, band, and a 7 p.m. meeting. So I pulled out the leftover chicken that I had already removed from the bone on Sunday and made a quick barbeque sauce for sandwiches and added some baked fries for a quick side. Of course, I had already planned and shopped for these meals because I knew Monday would be hectic. A little planning made my life easier and we ate a healthier meal too.
The leftover chicken could just as easily be made into tasty chicken tacos, chicken salad, the pasta dish I mentioned earlier or another kind of chicken sandwich. It doesn't take long to make any of these dishes and they taste good! Best of all, nearly anyone could prepare these meals.
Here is my recipe for the barbeque chicken sandwich but in a pinch, just use bottled sauce.
BBQ Chicken Sandwiches
1/2 cup chopped onion
1/2 cup sliced celery
1 minced clove of garlic
3/4 cup of ketchup
2 TBsp. brown sugar
2 TBsp. cidar vinegar
1 TBsp. Worchestershire
1 tsp. chili powder
pepper to taste
3 cups chicken, shredded or cut in bite sized pieces
buns
Saute onion, celery and garlic in 1 TBsp. olive or canola oil till lightly browned. Add other ingredients through chicken and simmer 15 minutes. Serve with your favorite side.
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