February 10th, 2012
February is American Heart Month and it’s a great time to share the latest research and information about heart disease and stroke prevention. The newest edition of CDC Vital Signs focuses on excessive sodium in the American diet and the top 10 types of foods most responsible for it.
Visit: http://www.cdc.gov/vitalsigns/Sodium/
Some key points of the CDC Vital Signs report on sodium include:
- 9 in 10 Americans aged 2 years and older eat too much sodium.
- 44% of the sodium we eat comes from just 10 types of foods.
- 65% of sodium we eat comes from foods sold in grocery stores.
- 25% of sodium we eat comes from foods served in restaurants.
- Too much sodium can raise high blood pressure and increase your risk for heart disease and stroke.
- 800,000 people die each year from heart disease, stroke and other vascular diseases.
A key point that is very important to remember: most of the sodium we eat comes from food sold in grocery stores and in restaurants, and not what is added at the table. Sodium is already part of processed foods and cannot be removed. To address this, a comprehensive approach that involves public awareness about dietary guidelines for daily sodium consumption, food manufacturers and restaurants implementing steps to lower sodium in the foods they produce and sell and consumers comparing sodium in foods to choose lower sodium items is needed.
Reducing sodium content of the 10 leading food sources by 25 percent would lower total dietary sodium by more than 10 percent.
What YOU can do:
- Choose to purchase healthy options and talk with your grocer or favorite restaurant about stocking lower sodium food choices.
- Read the Nutrition Facts label while shopping to find the lowest sodium options of your favorite foods.
- Eat a diet rich in fresh fruits and vegetables and frozen fruits and vegetables without sauce.
- Limit processed foods high in sodium.
- When eating out, request lower sodium options.
- Support initiatives that reduce sodium in foods in cafeterias and vending machines.
Tags: Blood Pressure, CDC, DASH, diet, dietary guidelines, february, food, grocery store, heart, heart disease, Nutrition Facts Label, processed food, Reduced sodium, restaurant, Salt, sodium, stroke, table
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January 21st, 2012
Did you know that most Lemon Pepper seasoning you find in the grocery store has SALT in it? Even if it doesn’t explicitly state “salt” on the front label, read the back label and you will often find that salt is one of the main, if not the first, ingredient.
You must be careful to read labels and make sure that the seasoning you use, whether Lemon Pepper or other seasoning, states that it is Salt-Free or in the list of ingredients does not have any words such as salt or sodium.
When I cook, I prefer the taste of fresh lemons and ground pepper if I want to use Lemon Pepper. This way I know for sure that it is truly no salt added and whatever I cook has a great flavor. If you don’t have a fresh lemon on hand, keep TrueLemon (www.TrueLemon.com) available for seasoning along with pepper.
I happened to watch the Dr. Oz show last week and although I applaud the effort to include the DASH diet, which is low sodium, into his ”Super Diet”; when discussing alternatives to adding salt, he made the common error of suggesting Lemon Pepper without the caution to read the list of ingredients to ensure that it is free of sodium. See: http://www.doctoroz.com/search?q1=super+diet
I believe that all seasonings that contain salt should be labeled as such on the front label so that the customer cannot be taken advantage of, especially in the case of Lemon Pepper. It is a natural assumption to think that something called Lemon Pepper would be salt free. If you agree, call the manufacturer and express your opinion about the importance of truth and clarity in food & spice labeling.
Tags: Blood Pressure, DASH diet, Dr. Oz, labels, lemon pepper, mccormack, Salt, salt-free, seasoning, spice, super diet
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December 20th, 2011
Happy Holidays!
My hope is that everyone reading this blog will resolve for 2012 to try one, some, or all of the following:
- Read food labels for sodium amounts.
- Choose Low Sodium or No Added Salt foods in the grocery store.
- Beware of foods with sauces & dressings when eating out; when possible order foods plain with sauce on the side for taking small tastes.
- Use lemon & olive oil to salads instead of dressings.
- Avoid processed and packaged food as much as possible.
As Michael Pollan says, “Eat food, not too much, mostly plants.”
Enjoy the holidays and have a very happy New Year!
Tags: 2012, eat, food, holidays, linked in, new year, Salt, sodium
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November 16th, 2011
TAKE ACTION TODAY: Tell the FDA You Support Reducing Sodium Levels in Our Food!
http://www.yourethecure.org/composeletters_open.aspx?AlertID=23506
“Did you know that over 75% of the sodium in our diet comes from processed foods, beverages and restaurant foods? That’s not just a food problem, it’s a heart problem. High sodium can lead to high blood pressure, which increases the risk of heart attack and stroke. With 9 out of 10 Americans facing high blood pressure during their lifetime, it’s clear that we need better control of our sodium intake”.
The American Heart Association, through it’s You’re the Cure action network, has a sample template letter that you can use to send your comments into the FDA before November 29, 2011. The FDA held a public hearing on November 10th and is soliciting comments from everyone regarding the HUGE amount of sodium that is being added to our processed, packaged and restaurant foods as well as strategies for how to best lower the amount of sodium in our food. This is a critical time for you to take action and speak up about this issue. Until the amount of hidden sodium in our food is lowered, we will continue to have NO CHOICE as to how much salt we ingest. I would like everyone reading this to let the FDA know that we want the choice back whether we want to eat foods with salt added. Please consider adding your voice.
Right now, the FDA is seeking public comments about sodium levels in our foods and we need you to speak-up. Send a message of support for sodium reduction efforts today!
Tags: American Heart Association, Blood Pressure, heart, packaged food, processed food, restaurant, Salt, sodium FDA, You're the Cure
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November 7th, 2011
I am pleased to report that the largest organization of public health professionals in the world, the American Public Health Association, is calling on the Food and Drug Administration to begin regulating the amounts of salt and other sodium-containing ingredients used in processed foods with a goal of reducing sodium in the food supply by 75 percent. In a resolution http://cspinet.org/new/pdf/apha-resolution-salt.pdf passed unanimously at the American Public Health Association’s 139th annual meeting, the group called on the FDA to “remove or modify” salt’s official status as a Generally Recognized as Safe (or GRAS) food ingredient—a status that allows unlimited amounts of sodium in foods. The resolution calls on the FDA to begin regulating sodium in the food supply within one year and to establish a timetable for gradually reducing sodium in the food supply by 75 percent within ten years. The resolution also recommends that all Americans consume no more than 1,500 mg of sodium daily.
Interesting highlights from this comprehensive and well-researched resolution:
*Between 75 and 80 percent of the daily sodium intake of the U.S. population comes from salt added to processed and restaurant foods.
* The average American adult ingests roughly 3600 mg of sodium daily, after accounting for discretionary salt.
*2010 Dietary Guidelines state that only persons who are either hypertensive, diabetic, black, > 51 years of age, or have chronic kidney disease consume no more than 1500 mg daily. For the rest of the population, they recommended that persons consume less than 2300 mg daily.
*Even young adults are now developing hypertension; a 2011 report of a large representative sample of U.S. adults aged 24 to 32 found an alarming 19 percent were hypertensive, much higher than previously found in NHANES (National Health and Nutrition Examination Survey).
*The CDC has noted that roughly 70 percent of adults fall into the category for which the Dietary Guidelines recommended no more than 1500 mg daily.
*Healthy adults living in a temperate climate can maintain a normal sodium balance with as little as 115 mg of dietary sodium per day.
Please take the time to read this important resolution and act by contacting the FDA before November 29th, 2011. Let the FDA know that you support lowering the amount of sodium in our food supply. It has been done successfully in many European countries and they are seeing the benefits in reduced hypertension and heart disease. Let’s not let our country fall behind in this important area. If easier for you, there is a form letter you may submit through the American Heart Association, found at http://www.yourethecure.org/composeletters_open.aspx?AlertID=23506
Tags: American Heart Association, APHA, FDA, heart disease, hypertension, Public Health, Salt, sodium, United States
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October 15th, 2011
Nourish Day in San Diego is Friday Oct. 21 and will involve a full day of activities, including a breakfast meeting between local growers and community partners, a field trip at Olivewood Gardens, an educational project at High Tech Middle Media Arts, and the day’s big public event – an outdoor screening of the film “Nourish: Food + Community.” See a preview of the film at: http://www.nourishlife.org/2011/03/nourish-trailer/
The film tells the story of our food, where it comes from and what we should do to better understand and appreciate its origins. The film stars food activists Michael Pollan, Jamie Oliver, Alice Waters and Anna Lappe, and is hosted and narrated by Cameron Diaz.
The screening is at 6 p.m. outdoors on the lawn at High Tech High in Point Loma. The Nourish filmmakers will be present. Also screened will be a few related short local films produced by Media Arts Center San Diego.
The 30-minute screening will be followed at 6:45 p.m. by a panel discussion featuring some of our Healthy Works people involved with the different nutrition-related interventions. The special guest speaker is Seth Nickinson, U.S. Field Director for Jamie Oliver’s Food Revolution.
Starting at 3:30 p.m., the Healthy Works Farmers Market will open on the lawn, featuring some of the farmers and vendors now active at local farmers markets. The farmers will talk to visitors about the purpose of a farmers market, and how such markets lead to better personal and community wellness. That afternoon, the Network for A Healthy California will offer physical activities for kids on the lawn.
The afternoon/evening event on the High Tech High lawn is FREE and open to the public. Families are welcome and can bring a blanket and some dinner, or purchase fresh produce and hot food from the farmers market vendors.
I plan to be there and hope to see you there too!
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September 8th, 2011
Did you know that the USDA.gov website offers a complete list of foods and their nutrient (especially sodium) content for free? To search for foods and their sodium content alphabetically go to: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR23/nutrlist/sr23a307.pdf
If you would like to view the list by the amount of sodium go to: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR23/nutrlist/sr23w307.pdf
Very few surprises here – Fruits & Vegetables have the least amount of sodium, while soups, breads/cereals, and prepared/processed/restaurant foods have the highest amounts of sodium. It is interesting to look up your favorite foods and see where they rank on the list and know how much sodium you are eating.
Tags: bread, cereal, food lists, fruit, prepared, processed, restaurant, sodium, soup, USDA, Vegetables
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August 10th, 2011
Maybe you have swollen ankles or you are more tired lately. You visit your doctor who now asks, “Are you eating too much salt?”
What do you say?
Well, my first response would be, “compared to what?” What is the measuring stick that the average person uses to compare his or her own salt intake? Does the average person even know how much salt they eat on a daily basis? I sincerely doubt that many people are keeping track of the thousands of milligrams of sodium that they eat daily. They may not even be aware of how much salt is recommended for them to take in daily (see answer below). Many people answer the doctor by saying that they don’t add salt to their food. But, did you know that over 75% of a typical American’s salt intake comes from processed, packaged and restaurant foods and very little from salt added by the saltshaker?
That is why the SalTrax (TM) system is so needed today; the system helps the user understand their own salt intake using only 1 to 2 digits. This process makes it much easier to track and remember how much salt was eaten.
So, the next time your doctor asks you, “Are you eating too much salt?” Be prepared to answer your doctor honestly and with accurate information. To buy the book, go to: http://saltrax.com/purchase.html
Answer: People 51 and older, children over 2, all blacks and people with hypertension, diabetes and chronic kidney disease should eat no more sodium than 1,500 milligrams, or a little more than half a teaspoon a day. The recommendation for sodium applies to about half the U.S. population; everyone else should be limited to less than 2,300 milligrams daily, or about a teaspoon of table salt. It is estimated that the average American eats 2 to 3 times more salt than recommended.
Tags: Book, doctor, eating, packaged food, processed food, restaurants, Salt, salt shaker, sodium, swelling, swollen, system, tired, tracking
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July 16th, 2011
Take a brief quiz about your salt habits!!
1. In a typical week, I eat a meal in a restaurant or bring in restaurant food:
A. Every day
B. Four (4) or Five (5) times a week
C. Two (2) to Three (3) times a week
D. Once a week or less
2. In a typical day, I eat bread, crackers or flour tortillas:
A. With every meal and snack
B. Three (3) times a day
C. Two (2) times a day
D. Once a day or less
3. When eating out in a restaurant, I add table salt:
A. All of the time
B. Some of the time
C. Rarely
D. Never
4 . When shopping in the grocery store, I:
A. Never buy low-sodium or no added salt foods and sauces
B. Sometimes buy low-sodium or no added salt foods and sauces
C. Often buy low-sodium or no added salt foods and sauces
D. Always buy low-sodium or no added salt foods and sauces
5 . When shopping, I read food labels for sodium content:
A. Never
B. Rarely
C. Some of the time
D. All of the time
6 . When cooking or preparing food at home, I measure added salt using:
A. Palm of my hand
B. Salt shaker
C. Spoon used for eating
D. Standard measuring spoons
Scoring
Add up all of the points using the following scoring system:
A’s = 4 points each
B’s = 3 points each
C’s = 2 points each
D’s = 1 point each
Results
If you have a total of:
13 to 18 points – You may be aware that sodium/salt could be a problem for you but probably have yet to change your salt eating habits. You could benefit from the SalTrax™ system for tracking salt intake.
7 to 12 points – Good for you! You either have or have begun changing your salt eating habits and are most likely eating less sodium/salt than the average American. You might want to further reduce your sodium/salt intake by following the SalTrax™ system for tracking salt intake.
6 points – Congratulations! You are most likely aware of where sodium/salt hides in your diet and have good salt eating habits.
If your results showed that you could benefit from the SalTrax™ system for tracking your salt intake or if you are interested in learning more about sodium intake, please consider buying the book, How to Keep Track of Your Salt Intake, available on this website at http://www.saltrax.com/purchase.html. 19 to 24 points – You most likely have a problem of eating too much sodium/salt and could benefit from the SalTrax™ system for tracking salt intake.
Why?
1. Restaurant food is generally high in sodium
2. Flour tortillas have more sodium than corn tortillas. Regular, non low-
sodium versions of bread and crackers are usually high in sodium.
3. Since restaurant food is usually very salty, it makes additional salt
unnecessary.
4 & 5. It is best to read food labels to buy low-sodium and no added-salt foods
and sauces. Be careful to compare sodium milligrams on the labels
since some foods labeled “lower in sodium” may not be that much lower
in sodium.
6. When cooking food at home, pouring salt into the palm of your hand or using a salt shaker and then tasting the food may result in larger amounts of salt added because you cannot always taste the added salt; especially when it is added early in the cooking process such as in a soup or stew. It’s best to use standard measuring spoons for accuracy.
Tags: cooking, grocery store, habits, home, Low Sodium, measuring, measuring spoon, no added salt, quiz, restaurant, Salt, shopping, sodium, table salt
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June 22nd, 2011
Did you know? . . . children don’t automatically salt their food or request salty foods – they learn to eat salty foods because that is what we give them!
Although there are no specific sodium limits for children, it is very important for them to learn good nutrition habits (and learn to eat less sodium) early on so that they develop good behaviors for life. However, it is difficult for a working parent or caretaker of children, or any parent or caretaker for that matter, to cook a healthy meal in our fast-paced society. That’s why it is so important to change our environment, because over 75 percent of our sodium intake comes from packaged, processed and restaurant foods. It’s nearly impossible for individuals or families to lower their sodium intake without the help of the food producers and restaurant owners.
So what is a busy parent or caretaker to do? Here are some suggestions:
- Serve plain, simple and fresh foods as much as you can – especially fruit and vegetables.
- Find, or ask your store to carry, lower sodium versions of soups and prepared foods.
- If your child is very young and asks for a particular brand because of seeing a commercial, buy it once and refill it with the lower-sodium, healthier version. Some children may not ever know there was a switch and may like the lower-sodium, healthier version better.
- Cook large batches of low sodium soups and entrees on the weekend and then freeze smaller portions to serve during the week.
- Teach the SalTrax easy-to-use system to the entire family from a young age – kids learn it very quickly and love to use their new skills with confidence.
- Please e-mail me at srpark@saltrax.com with any other helpful suggestions
One more thing . . . if you are a Mom, Dad, or caretaker with young children, please bring this subject up with other parents / caretakers. If all of us band together and put pressure on the food manufacturers to lower the sodium (as well as sugar and fat)in kids foods – the food makers and preparers would have to respond!
Very soon, the food manufacturers will have to stop advertising these unhealthy foods during the time children watch TV (Efforts are underway currently). Make your voice heard; your child’s future health depends on it!
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