How to stabilize health compounds in chopped garlic – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This week’s tip is from Jill Weisenberger, Registered Dietitian and author of several nutrition books. She shares how to activate and stabilize garlic’s health-boosting compounds. You can find more simple tips like this in Jill’s second book The Overworked Person’s Guide to Better Nutrition.

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Chop garlic 10 minutes before cooking.
Garlic likely decreases the risk of colorectal cancer and stomach cancer. It’s also studied for possible roles in heart disease prevention. Chopping or crushing garlic activates its natural health-boosting compounds. But heat instantly deactivates them. Allow the chopped or crushed garlic to sit at room temperature for at least 10 minutes before heating to stabilize the disease fighters.

–Jill Weisenberger, MS, RDN, CDE, FAND, CHWC
Author, 21 Things You Need to Know about Diabetes and Your Heart and The Overworked Person’s Guide to Better Nutrition

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Plan ahead for better success – OSC:Wellness tip

OSC:Wellness brings you “quick tip” changes for healthier living. A more balanced sense of wellness can come One Small Change at a time.

This One Small Change tip is from Torey Armul, a Registered Dietitian and spokesperson for the Academy of Nutrition and Dietetics. She encourages us to plan ahead for better wellness.

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Create a plan for what you’ll eat tomorrow, and when. Preparing and planning ahead is the key to success in any endeavor, including health and weight loss. Take a proactive role by creating a meal schedule, packing your foods ahead of time and setting personal reminders. Without a plan, it’s easy to lose track of your goals and lose control over your food environment (being surrounded by only unhealthy options, for example) and your appetite (going too long between meals builds the desire for unhealthy foods).

Torey Armul, MS, RD, CSSD
Registered Dietitian, spokesperson for the Academy of Nutrition and Dietetics

Be sure to sign up to make sure you don’t miss future wellness tips.

Can you trust it? How to find credible and accurate nutrition information

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Looking in the wrong place for nutrition information can cause you to make unnecessary or harmful diet changes, give up foods you don’t need to, and waste money on special supplements and products.

How do you know what information you can trust, whether online, from friends, or in the news?

Join me in the Diabetes Smart Online Symposium to learn how to determine whether a source is credible, and get ideas for where to turn for accurate nutrition information.

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Can you trust it? How to find credible and accurate nutrition information
Tuesday, June 7 at 3pm Pacific Time
FREE and open to the public
SIGN UP TODAY!

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Don’t be gullible. Sign up for my class and stop falling for bad nutrition information.

Reducing Sodium: From Menu to Mouth (Infographic and text from the CDC)

Reducing Sodium: From Menu to Mouth. Excess sodium can lead to high blood pressure, a major contributor to heart disease and stroke. Home prepared meals have less sodium than meals prepared in fast food or sit down restaurants. What Can You Do? Ask for sodium content before ordering, or check online before eating out. Home prepared meals have less sodium per calorie than meals prepared in fast food or sit down restaurants, on average. Food from fast food restaurants contains 1,848 mg sodium per 1,000 calories, on average. Food from sit-down restaurants contains 2,090 mg sodium per 1,000 calories, on average. The U.S. Dietary Guidelines recommend limiting sodium to less than 2,300 mg/day, and about 6 in 10 adults should further limit sodium to 1,500 mg/day*. Choose wisely to stay under 2,300 mg**. Top 6 Sources of Sodium from Restaurant Foods1,2: 1. 170 to 7,260mg sodium per sandwich. 2. 393 to 4,163mg sodium per slice of pizza containing meat. 3. 200 to 2,940 mg per burger. 4. 62 to 7,358 mg sodium per chicken entrée). 5. 250 to 4,870 mg per Mexican entrée. 6. 4 to 4,530 mg sodium per salad)* *Refers to those age 51 and older, and those of any age with high blood pressure, diabetes, or chronic kidney disease. ** Averages are for 2012–2013. 1 IOM Strategies to Reduce Sodium Intake in the United States. 2 Sodium content was determined using MenuStat.org. Department of Health and Human Services, Centers for Disease Control and Prevention.
Infographic and text from Department of Health and Human Services, Centers for Disease Control and Prevention (CDC)
Click to go to the CDC webpage about Salt/Sodium

Reducing Sodium: From Menu to Mouth

Excess sodium can lead to high blood pressure, a major contributor to heart disease and stroke. Home prepared meals have less sodium than meals prepared in fast food or sit down restaurants.

What Can You Do?

Ask for sodium content before ordering, or check online before eating out. Home prepared meals have less sodium per calorie than meals prepared in fast food or sit down restaurants, on average. Food from fast food restaurants contains 1,848 mg sodium per 1,000 calories, on average. Food from sit-down restaurants contains 2,090 mg sodium per 1,000 calories, on average.

The U.S. Dietary Guidelines recommend limiting sodium to less than 2,300 mg/day, and about 6 in 10 adults should further limit sodium to 1,500 mg/day*. Choose wisely to stay under 2,300 mg**.

Top 6 Sources of Sodium from Restaurant Foods (1,2):

  • 170 to 7,260 mg sodium per sandwich.
  • 393 to 4,163 mg sodium per slice of pizza containing meat.
  • 200 to 2,940 mg per burger.
  • 62 to 7,358 mg sodium per chicken entrée.
  • 250 to 4,870 mg per Mexican entrée.
  • 4 to 4,530 mg sodium per salad

*Refers to those age 51 and older, and those of any age with high blood pressure, diabetes, or chronic kidney disease.
**Averages are for 2012–2013.

References

  1. IOM Strategies to Reduce Sodium Intake in the United States.
  2. Sodium content was determined using MenuStat.org.

Infographic and text from Department of Health and Human Services, Centers for Disease Control and Prevention

Heart-healthy grilling recipes

Meat on Barbecue
Photo Credit: artur84
(FreeDigitalPhotos.net)

Summer wouldn’t feel like summer without grilling. We all have our favorite foods to throw on the grill, but if you’re in need of healthy grill recipes, or just want to try something new, here are some recipes from the American Heart Association that look really tasty. Click the links to see the recipe and pictures on the American Heart Association website.

Also, here are links to a few healthy grilling tips, including some on how to reduce exposure to grill carcinogens (cancer-causing substance):

Chicken

Fish

Shrimp

Steak

Veggies

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Is potassium in anything other than potatoes and bananas? (New post at Nutrition Nuts and Bolts)

Screenshot from Nutrition Nuts and Bolts potassium postCan you list 3 foods with more than 500 mg potassium per serving?

No? Read the new post at Nutrition Nuts and Bolts to learn about 3+ foods high in potassium.

Yes? Good for you! Read the new post anyway, because I give you free resources that list more foods and their amounts of potassium per serving. I also give you some information about what potassium does in our bodies and how much we need every day.

Potassium is an important mineral, and I want everyone to know how they can get enough.

-Shelly