SODIUM, THE SILENT ENEMY

High sodium can lead to high blood pressure, which can lead to heart attack or stroke. High blood pressure is one of the leading killers of our time. You might believe that you are fine because you are on blood pressure meds, but in addition to raising your blood pressure, your arteries literally stiffen after consuming only one salty meal.

Statistics show that cutting salt intake by about ½ tsp. per day, may prevent 22% of stroke deaths and 16% of fatal heart attacks.

You may be thinking I don’t salt my food and I don’t eat any processed food, so I don’t have to worry about my sodium intake. Right?

Wrong! If you are not salting your food or eating salty soup or canned vegetables then where is all this sodium coming from? Consider this, 2 TB of Hannaford brand ketchup has 160 mg. of sodium; 2 TBs of Hannaford Light Caesar dressing has 320 mg. of sodium; ½ cup of Rao’s spaghetti sauce has 310 mg. of sodium, and these are only a few of the many “salty foods” that are in refrigerators right now.

What are the alternatives to salting your food or cooking with salt? Here are a few tips:

·        Always read your labels, the lower the sodium the better

·        A simple rule of thumb is that the milligrams of sodium should not exceed the calories. For example, a 300-calorie veggie burger should have no more than 300 mg. of sodium

·        Buy no-salt added beans, diced tomatoes, chicken and vegetable broth

·        Use sodium free seasonings like Mrs. Dash

·        Make sure the frozen veggies you purchase have little or no salt, i.e., Hannaford frozen broccoli and corn

·        Avoid frozen veggies with creamy, salty sauces

·        If you want to salt foods like scrambled eggs or corn on the cob, use Morton’s light salt which has ½ the sodium

·        Look at your recipes; maybe there is added salt that you can skip.

Here are two web sites I recommend: www.hackingsalt.com, and https://www.eatingwell.com/recipes/18018/nutrient-focused-diets/low-sodium/

Do all you can to reduce your sodium intake and your arteries will thank you!

PROTEIN BAR or CANDY BAR, WHICH IS IT?

A “good” protein bar can be a quick substitute for a whole food when you are on the road and just don’t have access to a healthy snack. Here are my requirements and suggestions for a healthy bar that you can grab as an emergency snack, or meal replacement.

·        Real Food – meaning the bar contains nuts, seeds, fruit, or egg whites as the first and most plentiful ingredient

·        Calories – 250 or less

·        No more than 7 ½ grams of added sugar which is about 1 ½ tsps.

·        No sucralose or acesulfame potassium used as a sweetener (stevia is fine!)

·        No more than 2 grams of artery clogging saturated fat

·        At least 8 grams of filling protein

So, what are my top 3 choices?

1.       RX bars and if you are having it as an emergency meal replacement add a large piece of fruit. I like the peanut butter one the best!

2.       Kind bars – the healthiest ones have no candy-like coating

3.       Lara bars – try the Apple pie, the Banana Bread or the Cherry Pie

Remember whole food is always best, but a protein bar can get you through in a pinch!

TO EAT, OR NOT TO EAT DRIED FRUIT? THAT IS THE QUESTION!

 

Is it nobler to eat fresh fruit as opposed to dried fruit? And which, pray tell, is healthier? These are the questions I will answer in this article.

What is more appetizing than to eat a juicy fresh peach or some luscious, just-picked berries? Unfortunately, fresh fruit may not always be available, and dried fruit can be a nutritious substitute, especially when travelling.

Let’s begin with the question, what is dried fruit? Dried fruit is fruit that has had most of the water content removed, so it is a logical choice when refrigeration is not available. The most common dried fruits are prunes, dates, raisins, and apricots. I always bring a bag of organic prunes when I am on the road when I know fresh fruit is unavailable.

Dried fruit is nutritious, but the downside is that it can be very caloric. That’s because it is condensed into a small package, so you have to be careful not to overeat dried fruit. It is also important to be aware of the sugar in candied dried fruit like kiwi, pineapples, and banana chips. I recommend that you always check the package for added sugar.

Now here’s the good part. Dried fruit is rich in fiber, vitamins, and minerals. Prunes, my favorite dried fruit, are simply dried plums. Prunes are rich in fiber, 3 grams per serving, potassium, Vitamin A and Vitamin K. Four prunes have only 100 calories. Prunes are very filling and should not cause rapid spikes in blood sugar. Prunes also have a natural laxative effect because of their fiber and sorbitol content. I recommend Sunsweet D’Noir Prunes which are preservative free.

What child has not brought a box of raisins to school as a snack? Raisins are dried grapes. Raisins are packed with fiber, iron, and potassium. A tiny box of raisins contains only 45 calories, and the more traditional medium size box is only 100 calories and contains 1 gram of fiber. Mom was right when she packed a box of raisins in your school lunch!

Dried apricots are delicious and full of potassium and Vitamin E.  However, be aware that apricots often have sulfites added as a preservative and to prevent discoloration. Some folks are sensitive to sulfites and may experience stomach cramps, skin rashes, and asthma attacks because of eating sulfites. If sulfites do not bother you, you can enjoy 5 dried apricots for about 100 calories and 4 grams of filling fiber.

Dates are delicious and a good source of fiber, iron, and potassium. Of all the dried fruits, dates are one of the richest sources of antioxidants. ¼ cup of dates has 130 calories and 2 grams of fiber. Again, do watch for added sugar. Dole California chopped dates have 8 grams of added sugar per serving!

Basically, dried fruit, without added sugar, is delicious, nutritious, and a healthy snack to add to your snacking repertoire. If you have any questions about dried fruits, please don’t hesitate to get in touch. Here’s my email: lisa@maineweightlosscoach.com

Stay healthy, _Lisa 💖

The Search for the Better Burger

As cookout season in New England begins, you may want to consider the benefits of choosing a plant-based hamburger over a traditional beef burger. Here’s why: Plant-based burgers are better for the environment, they leave a lower carbon footprint, reduce your chances of contacting an animal-borne disease like E. coli or salmonella, they are better for your heart health because they contain less saturated fat, and they are about 90 calories less than a beef burger. The question is, which one should you go with? I have listed my top 4 choices with calorie counts and other important nutritional information. I’ve also listed a typical 85% lean, 4 oz. hamburger for comparison.

85% lean hamburger

Calories: 330      Protein: 29 grams     Saturated fat:  9 grams    Fiber:  0 grams    Sodium:  0 grams

Impossible burger

Calories:  240     Protein: 19 grams    Saturated fat: 8 grams    Fiber:  3 grams    Sodium:  370 mg.

Beyond burger

Calories:  250    Protein:  20 grams    Saturated fat:   5 grams    Fiber:  2 grams    Sodium:  390 mg.

Dr. Praeger’s All-American burger

Calories:  230    Protein:  22 grams    Saturated fat:  1.5 grams    Fiber:  6 grams    Sodium:  500 mg.

Dr. Praeger’s California burger

Calories:  130    Protein:  5 grams    Saturated fat:  .5 grams    Fiber:  5 grams    Sodium:  250 mg.

My top choice is Dr. Praeger’s All-American burger because it has the most protein and fiber and tastes delicious! It is high in sodium, but if you do not have high blood pressure and eat it no more than once a week, it can certainly fit into a healthy meal plan. Dr. Praeger’s California burger is very tasty and minimally processed, however, it is not very filling due to the low protein count. The Impossible and Beyond burgers have similar nutrition statistics, and the Impossible burger is slightly higher in zinc, iron, and vitamins B, C, and E, because it has been fortified.

Try one, or all of these veggie burgers on this list at your next cook-out. Save your heart and the planet! Let me know which one you like, and why. Happy cooking! Lisa

6 TIPS TO BOOST YOUR IMMUNE SYSTEM AND LOSE WEIGHT

As the Omicron variant marches across the nation, some people are wondering how they can boost their immune system. Here are 6 tips to help you boost your immune system that also have the added effect of helping lose weight. The two go hand in hand. Please be aware that although these tips may help your immune health and foster weight loss, they cannot protect against COVID-19.

1.       Aim for 7-8 hours of sleep every night. Sleep is important for weight loss and keeping your immune system in tip top shape!

 

2.       Hydrate – drink 64 oz. of liquid per day, including just plain water. Coffee and tea count towards your total fluids but your body also requires regular old water.

 

3.       At least 2 servings of fruit a day including citrus for Vitamin C and berries which are chock full of antioxidants. I personally eat 5 servings a day. (A serving is ½ cup of fresh fruit or a small fruit.)

 

4.       Get those leafy greens in and aim for at least 3 servings. of vegetables a day. A serving is 1 cup of raw vegetables or ½ a cup of cooked veggies.

 

5.       Incorporate healthy fats in your diet that contain Omega-3s including walnuts, avocadoes, olive oil, wild salmon, and chia seeds. Add a tablespoon of walnuts or chia seeds to oatmeal, salads, and smoothies. Add ½ an avocado to a salad, or a piece of whole wheat toast. Spread it on a sandwich.

 

6.       Move, move, move. Aim for at least 30 minutes of cardiovascular exercise such as a brisk walk 5 days a week or more.

Incorporate these 6 strategies into your lifestyle. Protect yourself and your loved ones as we get through this upsurge in the pandemic. Spring is coming! I am thinking of you!

Lisa 💖