Spice Up Your Life

The season of food is upon us. The road to weight gain is paved with good intentions, of others. Not wanting to be rude, we accept the offers of baked goods, sweets, gift boxes of processed meats and cheese. We will be invited to parties or show up at work where the food is laden with fat, sodium, and things we cannot pronounce. From now through pretty much February (Valentine’s Day remember), we are bombarded with food. Confidential to you—I am quite leery of food like meats and cheeses that can last a year without going bad, hmmm.

Sodium-DON’T Take it with a grain of salt

Diets high in sodium are linked to raised levels of blood pressure.
What exactly is blood pressure? There are 2 numbers,
· The top number, your systolic pressure, measures the pressure in the arteries while the heart is pumping blood.
· The bottom number, your diastolic pressure, measures the pressure between the beats.
· If you are healthy, your arteries are muscular and elastic. They stretch when your heart pumps blood through them. Your blood pressure rises with each beat and falls between beats.
· How much they stretch depends on how much force the blood exerts.
· Your heart normally beats about 60 to 80 times per minute.
· ** Special thanks to Lew Vadheim, MD for sharing this information in an easy to understand format.

Some sodium information:
· Sodium chloride is the chemical name for salt. Were you one of those smart mouthed kids trying to show off when you learned that NaCl was table salt? Oh, Mother, please pass the NaCl? · 90% of the sodium we consume is in the form of salt.
· We all need a small amount of sodium to keep our bodies working properly.
· The recommended guideline is about 1 tsp (teaspoon) per day, that’s less than 2300 milligrams (mg). People with hypertension, African-Americans, middle-aged and older adults should be using even less, they should aim for 1500 mg per day.
· The average intake for Americans aged 2 years and up is more than 3400 mg.
· The majority of sodium we are consuming is found in processed and restaurant foods.

What can you do to lower your sodium intake?
· Learn to read food labels at the store. If you are buying a processed food and the label says it is less than 300 mg of sodium per serving, that is your preferred choice.
· Choose fresh foods. If you want to season them use herbs and spices, not salt. You can find spice mixes that are sodium/salt free. They are flavorful, too. I was in a class and the instructor brought popcorn in and I remember eating some and getting these wonderful bursts of flavor that wasn’t salt. It was one of those mixes and so good.
· Here’s a good rule of thumb, the more calories a meal has, the more sodium will be found on your plate. Share a dish with someone, take half home for another meal or order a half portion if available.
· Eating out? Ask the waitperson if there are low sodium options or if the chef will not add salt or MSG to your food. Don’t be shy, you are paying for your food, ask for what you want. Be firm and friendly.

DASH
“The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan.”
http://dashdiet.org/dash_diet_book.asp?google&gclid=CMjJ5OXjoKQCFdFO2godl37B4g


Tips to carry you through the season: Reprise from November 9, 2009

You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.

· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.
· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.
· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.
· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.
· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.
· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from slow down and savor every bite.”, November 2008 www.eatrightmontana.org

For more information on cutting back on salt, visit The Nutrition Source
http://www.hsph.harvard.edu/nutritionsource/salt/
Low sodium recipes:
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/recipes.html and http://www.mayoclinic.com/health/dash-diet-recipes/RE00089

http://www.nytimes.com/2010/09/25/health/policy/25vegetables.html

And, now, something to make you think:
Why doesn't Tarzan have a beard?
Stephen Wright, comedian