Is Sea Salt Really Better than Table Salt?

     This is a great question, because sea salt is making major headlines lately. A lot of companies are boasting products made with sea salt as being healthier. Soups, chips, canned foods, and frozen dinners just to name a few. These company's claim that sea salt contains less sodium than traditional table salt and doesn't share the same blood pressure raising properties. All this marketing seems to be working: a recent survey done by the American Heart Association found that 61% of people surveyed believed that sea salt was healthier than table salt.

    However, the truth is that sea salt and table salt contain the same amount of sodium chloride by weight. This means that they are equal in sodium, the mineral which can contribute to high blood pressure. However, because of the processing techniques, sea salt contains more natural minerals, such as calcium and magnesium than table salt. Some cooks report that using sea salt gives food a better flavor because it is less processed than table salt.

     Americans are advised to limit their salt intake to 2,300 milligrams per day, which is equivalent to about 1 teaspoon of salt per day. This doesn't just come from the salt shaker, products that are high in sodium include: deli meats, canned soups and vegetables, boxed foods such as rice, frozen dinners, fast food, and chips. Groups that are more at risk for high blood pressure are: African Americans, people over 40 years old, and people diagnosed with hypertension or a strong family history. If you fall into one of these groups you should limit your sodium intake even more. Speak with your doctor or Registered Dietitian about a sodium level that is right for you!

For more information please see the article published in the New York Times: http://well.blogs.nytimes.com/2011/08/29/really-the-claim-sea-salt-is-lower-in-sodium-than-table-salt/?src=tp. Also visit the American Heart Association's website: http://www.heart.org/HEARTORG/.

Cheers,
Brittney

New My Plate Icon and Guidelines

     I'm sure by now you have heard of or seen the USDA's new My Plate icon as the next generation My Pyramid. The what and how much of My Pyramid has not changed, but the format is simpler to understand, and easier to put into practice for many people. The new My Plate allows people to see exactly how their plates should look at most meals. While My Pyramid may have left many people confused by its use of the term "servings", My Plate gives a visual that is much more user friendly. Here is a look at the new My Plate icon:

   
     The idea is to model your plate around this icon at each of your meals. This is helpful in making sure you meet the recommendations for each food group on a daily basis.

     The guidelines for eating that USDA recommends to go along with the new icon are easy to understand and use as well:

Balancing Calories:

•      Enjoy your food, but eat less
•      Avoid over-sized portions

Foods to Increase:

•      Make half our plate fruits and vegetables
•      Make at least half your grains whole grains
•      Switch to fat free (skim) or low-fat (1%) milk

Food to Decrease:

•      Compare sodium in foods like soup, bread, and frozen meals - and choose foods with lower numbers
•      Drink water instead of sugary drinks (see http://nutritionall-rd.blogspot.com/2011/08/sugar-content-of-common-beverages.html for more information about how much sugar is in common beverages).

     Try to use the My Plate icon as a guideline for you and your family's eating pattern. Adherence to these guidelines is linked to better healthy including: heart health, weight loss, and less cancer!

For more information on the new My Plate format of the Dietary Guidelines for Americans, visit: http://www.choosemyplate.gov/. The website has a lot of information on how to use the new icon, a Tip of the Day segment, and details on the dietary guidelines for specific groups such as children and pregnant women.

Cheers,
Brittney

Grilled Cheese with Fig Spread and Steamed Veggies!

     Try this great recipe for dinner tonight! The idea for this grilled cheese was inspired by an autumn special at Cosi. I absolutely loved it and have been making it at home ever since!

Grilled Cheese:

2 slices onion sourdough bread
2 thick slices smoked cheddar or smoked provolone cheese
Fig spread
Spreadable butter (I use Land O Lakes butter with canola oil)

Preheat a large skillet on the stove, using low heat. Butter one side of each slice of bread. Use a knife or cheese slicer to make thick slices of the cheese. Spread fig spread on the non-buttered side of one slice of the bread. Add the cheese on top of the spread. Put the other piece of bread on top, butter side out. Brown the outside of the sandwich in the skillet over low heat. Using low heat ensures that the thickly sliced cheese melts and the outsides doesn't burn.

     Fig spread can be found in the jelly and jam section of your grocery store. If you cannot find onion sourdough bread in the bakery section of your grocery store, you can 1) make your own! 2) use another variety of sourdough or whole wheat bread. Use low fat cheese to make this recipe more heart healthy!

Steamed Vegetables:

Slice up any of the following into similar sized pieces:
broccoli
cauliflower
bell peppers
carrots
red, white, or yellow onion
parsnips
asparagus

Using a stove top or electric steamer, steam the vegetables until tender, about 10 minutes. Using less water when cooking vegetables reducing the amount of nutrients that leak out and are washed away with the water! That means more nutrients for you!

     This makes a great dinner or lunch! Yum!

For more information on Cosi, check their website: http://www.getcosi.com/. It is a great sandwich and salad restaurant and coffee shop. Very quick and fresh with lots of healthy options!

For more information on Land O Lakes butter with canola oil check out: http://www.landolakes.com/product/15127/spreadable-butter-with-canola-oil. I really like it because it is real butter, without a lot of artificial additives, and it is spreadable, unlike regular butter. I don't use spreads often so this is a good option for me, but if you use butter often and/or are concerned about your saturated fat or cholesterol intake a better option might be Smart Balance (http://www.smartbalance.com/products/buttery-spread/smart-balance-buttery-spread-original-0) which contains sterols, a plant based oil which may help lower cholesterol levels. For more information about sterols check out this article from the Cleveland Clinic: http://my.clevelandclinic.org/healthy_living/cholesterol/hic_plant_sterols_and_stanols.aspx.

Cheers,
Brittney

Walnuts - A great snack idea!

     Looking for a snack that is healthy, delicious, and filling? Give raw walnuts a try! Walnuts are a great source of omega-3 fatty acids which provides a protective effect against heart disease. Omega-3 fatty acids can lower triglyceride levels, reduce the risk of heart attack and stroke, slow the build up of plaque, and lower blood pressure slightly! Walnuts are high in antioxidants which can help lower your risk of cancer!
    Keep in mind however, that nuts are high in calories so when you snack on them limit how many your are eating! A 1/3 cup of walnuts with fruit makes a great snack. Try them with blueberries, melon, an apple, or raspberries!

    Always remember that simply adding a healthy food to your diet will not necessarily protect you from disease. The way to get the best results from eating healthy foods is by using them to replace less healthy foods in your diet! For example, if your usual afternoon snack is a bag of chips, try eating some walnuts instead!

For more information on omega-3 fatty acids please visit http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

Cheers,
Brittney