Weekly Wellness
Issue 413
Featured Article
REMOVED
Fitness Tip
Salt: Beyond Blood Pressure
Salt may do more harm to your heart than simply boosting your blood pressure. Researchers gave 16 young men with normal blood pressure either salt tablets (supplying 4,600 milligrams of sodium ) or a placebo every day for five days. The men were told to eat a low salt diet, which put the total daily sodium intake of the salt-tablet takers (about 5,200 mg) at the upper end of the range of what people typically consume, and 3-1/2 times the recommended intake. The salt didn't just raise the men's systolic blood pressure (from an average of 117 to an average of 121). It also caused increased stiffness in their artery linings and in the main pumping chamber (left ventricle) of their hearts. What to do? Cut back on salt. That means preparing your own food, rather than relying on typical packaged or fast foods. Also, check nutrition labels to find lower-sodium brands. Check out our Low Salt/Sodium Recipes for some ideas.
Nutrition Tip
Breakfast/Snack Bar Bytes
- Products labeled "natural" or "made with organic ingredients" are not necessarily more healthful than conventional bars; they may still be high in fat and sugar.
- In general, bars with nuts have more fat and therefore more calories. The fat from the nuts is mostly the healthful unsaturated kind, but be sure you can afford the extra calories.
- Meal replacement bars generally provide more than 200 calories, with more fat and protein than other bars. They are intended to be used in place of a meal, so eating them as a light snack may add more calories than you planned.
- Compare the serving sizes of bars by weight; they range from a skimpy 22 grams (less than an ounce) to a hefty 78 grams. Calories typically follow suit.
- Choose a bar that provides at least two grams of fiber; besides helping to meet your daily fiber quota, it will help keep you full longer.
Quip or Quote of the Week
Quote
"Age is something that doesn't matter unless you are a cheese".
--Billie Burke
Quick Recipe
BBQ Turkey Pita
BBQ sauce adds a delicious grilled flavor to this quick and easy flatbread.
1 whole wheat pita bread
2 tablespoons barbecue sauce
1/2 cup chopped, cooked turkey
1 slice tomato
1/4 cup reduced fat mild Cheddar cheese.
Spread pita bread with barbecue sauce; top with turky, tomato and cheese. Place on microwave-safe plate. Microwave on high one minute or until cheese is melted. Makes one serving.
Tidbit(s)
Froth Beats Fat
Here is a best and least-known discovery for those who enjoy drinking smoothies. Study subjects who drank smoothies and other drinks blended for at least twice as long as necessary ate 12 percent less -- and felt fuller -- than those who drank beverages blended for a shorter period of time. Why? Blending is a no-calorie way to increase serving size by adding air. Adding low or no-calorie ingredients to entrees (such as lettuce and tomato on top of turkey burgers or alongside broiled fish) has a similar effect: They work by increasing the amount of water instead of air.
Food Fixes
The average U.S. family spends about 7% of household income on food. Families at or below the poverty line spend as much as 30% of income on food. SOURCE: Tufts University Health & Nutrition Letter, February 2009
Use your refrigerator to defrost as it allows slow, safe defrosting. Make sure thawing meat and poultry juices do not drip onto other foods.
Tasty Tidbit...
Surround a crockpot of soup with a variety of low-fat whole wheat, cheese, onion and saltine crackers.
More Cooking Tips and Quick Cooking Tips on the Web site!