Help your heart by skipping the salt

The Lake County General Health District visited us last week and suggested ways in which people can prevent or control high blood pressure.

One of their tips was to eat less salt.

While we need salt to live, most people eat way more salt than they need. The recommended daily amount of salt is 2,300 milligrams or about one teaspoon.

And it can be difficult to eat less salt. First of all, it's delicious. Secondly, it seems as if it's in everything.

So Lake County General Health District, with some help from the USDA, offered 10 tips for cutting back on salt.

1. Think fresh

Processed foods—like cured meats, pizza, canned soup and chili—tend to have more salt than fresh foods. You don't have to cut out all processed foods, but eat fewer of them and more fresh food.

2. Enjoy home-prepared foods

If you cook at home, you'll be in control of your food and know exactly how much salt is in there.

3. Fill up on vegetables and fruits

Vegetables and fruits—fresh or frozen—are naturally lower in sodium. Eat them with every meal. (Keep an eye on canned vegetables though. They sometimes have sodium added.)

4. Choose dairy and protein foods that are lower in sodium

Fat-free and low-fat milk has less sodium than cheese. Similarly, fresh beef, pork, poultry and seafood has less sodium than deli meat or sausages. Also, opt for unsalted nuts and seeds.

5. Adjust your taste buds

If you suddenly cut back on all of your salt, you'll be jones-ing for a deli sandwich and french fries in no town. Cut back on your salt a little at a time and your taste buds will adjust to this new normal.

6. Skip the salt

This one seems obvious, right? Just leave the salt off the kitchen counter when you're cooking and the dinner table when you're eating, and you'll be less tempted. Try other spices and herbs like red or black pepper, basil, curry, ginger or rosemary, instead.

7. Read the label

Processed food is convenient, but it can also be unhealthy. Read the label and know exactly what you're eating.

8. Ask for low-sodium foods when you eat out

Eating out can be tricky because, once again, you can't completely control what's in your food. However, you can always ask for a lower sodium version of a food, sauce or salad dressing.

9. Pay attention to condiments

Foods like soy sauce, ketchup, pickles, olives, salad dressings and seasoning packets are high in sodium. Choose a low-sodium version of your favorite condiment and substitute carrots or celery sticks for pickles and onions.

10. Boost your potassium intake

Potassium is known to lower high blood pressure. Most people know that bananas have potassium, but so do potatoes, beets, greens, tomato juice and sauce, sweet potatoes, beans and orange juice.

Here are 10 tips for building a healthy meal from Lake County General Health District.

Learn about high blood pressure at Mentor Library

Let's start with the bad news.

About one in three Americans—an estimated 67 million people—has high blood pressure.

You can have high blood pressure (also known as hypertension) for years without symptoms. And if it persists it can weaken your arteries and cause health problems, including stroke, kidney disease, loss of vision and heart disease.

Certain factors like family history, poor diet, drinking too much alcohol and not exercising can increase your likelihood of having hypertension.

But there's good news too.

There are things you can do to manage your high blood pressure: maintaining a healthy weight, drinking less (and especially avoiding binge drinking,) managing stress and exercising.

Eating healthy and limiting your sodium intake can also help.

A dietician from the Lake County General Health District will talk about the role of nutrition in preventing and controlling high blood pressure at 6 p.m. Wednesday, Nov. 5, at the Mentor Public Library's Main Branch.

The talk is free and open to everyone. You can register for it here.

Join us Wednesday and learn more about how you can help yourself.

Health District talks about building healthy meals

My Plate is an update on the food pyramid.

You're probably familiar with USDA's food pyramid. It had grains on bottom, then fruits and veggies, meat and dairy, and finally a little bit of sugar on top. (If you're a bit older, you remember the four food groups.)

The USDA has updated its nutrition guide and replaced its pyramid with a plate.

My Plate encourages people to proportion their daily meals. It suggests each meal be half fruits and vegetables, a fourth whole grains and a fourth lean protein. A serving of low-fat dairy can be added too.

The Lake County General Health District visited the Mentor Library last week to talk about My Plate and offer some tips on how to keep both your meals and your diet balanced.

1. Make at least half your grains whole

When you can, choose whole-grain cereals, breads, rice and pasta.

2. Make half your plate fruits and vegetables

Fruits and vegetables are good for your body. Use them as snacks, side dishes and work them into your entrees. Eat a variety of fruits and veggies to get as many nutrients as possible.

3. Eat the right amount of calories for you

Watch your portion sizes, and that's easier to do if you're cooking at home. However, if you are eating out, try to choose a lower-calorie option. The My Plate website even has a food tracker to help you reach your nutrition goals.

4. Vary your protein food choices

You don't have to just eat chicken with each meal. You can eat seafood, beans and peas, nuts, eggs and other lean meats, along with poultry. Try grilling, broiling, poaching or roasting your food. These preparations don't add any extra fat to your meal.

5. Switch to skim or 1% milk

Low-fat milk has the same amount of calcium and other essential nutrients with fewer calories than 2-percent or whole milk.

6. Drink water instead of sugary drinks

Energy drinks, sports drinks and soda are easy ways to tack on sugar and calories. Cut those calories by drinking water or other unsweetened beverages instead.

7. Be physically active your way

Diet is just part of the equation. To be healthy, you need to get active. Of course, that doesn't mean you need to run a marathon tomorrow. Pick activities you like and start by doing what you can, at least 10 minutes at a time. You'll be surprised how much you can do as your endurance improves.

8. Cut back on foods high in solid fats, added sugars and salt

Be mindful of how much fat, sugar and salt you're allowing in your diet. We know it's not good for us, but we let ourselves forget when something looks good at the restaurant or at the grocery store.

Check out ChooseMyPlate.gov for more healthy tips and ways to keep track of what you eat.

Click here for more tips on how to eat and live healthy from the Lake County General Health District.

10 Tips to Build a Healthy Meal

The Lake County General Health District visited the Mentor Library last week to explain the differences between various diets and help people pick the best diet for themselves.

Here are 10 tips they shared for building healthy meals:

1. Fill half your plate with fruits and vegetables

To make sure you get as many nutrients as possible, vary the color palette of your fruits and veggies. Opt for red, orange and dark-green vegetables like tomatoes, sweet potatoes and broccoli.

2. Pick lean protein

Chicken, turkey, seafood, beans and tofu are all good ways to get lean protein. You can still eat beef and pork too. Just get a lean cut.

3. Don't forget whole grains

Whole grains provide more fiber than refined grains, so look for words like "100% whole grain" or "100% whole wheat" on the label.

4. Include dairy

Fat-free and low-fat milk have the same essential nutrients as whole milk with less fat and fewer calories. If you don't drink milk, try fat-free or low-fat yogurt or soymilk.

5. Excise the extra fat

Heavy gravies and sauces may taste delicious, but they're an easy way to make a healthy food unhealthy. For example: steamed broccoli, good for you; steamed broccoli covered in a mountain of melted cheese, not so good for you. Try a squeeze of lemon or a sprinkle of low-fat Parmesan, instead.

6. Take your time

Eating slowly allows you to actually appreciate what you're tasting. Plus it gives your stomach time to catch up to your mouth so you don't overeat.

7. Use a smaller plate

This psychological trick helps with portion control. You'll feel satisfied without overeating.

8. Be mindful of what you're eating

If you cook yourself, you'll know exactly what you're eating and how healthy (or unhealthy) it is. If you're going to eat out, do a little research beforehand. Try to get nutrition information and don't be afraid to ask for a healthier substitution. (For example, switch in a salad for those french fries.)

9. Try new foods
Any diet can get monotonous if you don't switch things up occasionally. Try something you've never eaten before—mango, kale, lentils. You may discover a new favorite.

10. Find a healthier way to indulge your sweet tooth

If you're craving dessert, try something naturally sweet instead like a fruit. You can make a parfait with low-fat yogurt or bake apples and top them with cinnamon.

The LCGHD will return to the Mentor Public Library on Wednesday, August 6, to talk about MyPlate, the USDA's visual guide to healthy eating. You can register for the free talk here.

Click here for more tips on how to eat and live healthy from the Lake County General Health District.

Hold the Salt: 10 Tips for Getting Heart Healthy

The Lake County General Health District visited the Mentor Library last week to offer some tips on how to make your diet heart healthier.

Their biggest suggestion: Cut down on the salt.

Salt plays a role in high blood pressure. People only need one teaspoon of salt a day, but most of us eat a lot more than that.

Consequently, LCGHD offered 10 tips (via the USDA) for cutting back our salt intake.

1. Think fresh

Fresh foods are generally lower in sodium. So try to cut back on the processed foods, especially cure meats, cheesy foods (like pizza) and read-to-eat meals.

2. Enjoy home-prepared foods

The same logic applies here as in Tip 1. If you're cooking at home with fresh ingredients, you're eating less salt.

3. Fill up on veggies and fruits

Fruits and vegetables, both frozen and fresh, are naturally low in sodium.

4. Choose the low-sodium version of a food

Craving meat but afraid of the salt content of most deli or luncheon meats? Eat fresh chicken, beef or seafood, instead. Choose unsalted nuts and seeds over their salted varieties.

5. Adjust your taste buds

Unsalted or low-sodium foods may taste unusual to you at first, but you'll get used to them as your taste buds adjusts to your new diet.

6. Skip the salt

This may seem so obvious as to not even merit mention; but, just to be safe, I'll say it. Don't season your food with a lot of salt. Use healthier options like garlic, herbs, red and black pepper, vinegar or lemon juice to season your supper.

7. Read the label

When in doubt, check the Nutrition Facts label. Always know what you're eating.

8. Ask for low-sodium foods when you eat out

Restaurants may prepare lower-sodium versions of their foods, sauces and salad dressings at your request. But you'll never know unless you ask.

9. Pay attention to condiments

Soy sauce, ketchup, pickles, olives, salad dressings and seasoning packets are high in sodium. Use the low-sodium version of soy sauce and try cucumbers instead of pickles.

10. Eat more potassium

Potassium lowers blood pressure, so eat a lot of potassium-rich foods like potatoes, beet greens, tomato juice, beans and bananas.

The LCGHD will return to the Mentor Public Library on May 7 to talk about diet trends and picking a diet that's right for you. You can register for the free talk here.

Click here for more tips on how to eat and live healthy from the Lake County General Health District.

Getting heart healthy with Lake County General Health District

We're past the onslaught of Resolution Season and still a few months away from beach weather. (With the way this winter is going, one might worry that we'll never see beach weather.)

So what's the incentive to get in shape?

How about being healthy? Living a better (and likely longer) life? Are those reasons attractive enough?

The Lake County General Health District will visit the library on Monday, March 3, and offer tips on how to have a healthier heart.

Their nutritionist will talk about the causes of heart disease and what role diet plays in heart health. They'll also offer examples of heart-healthy diets, like the popular Mediterranean Diet. You can register for the program here.

(If this program sounds familiar, it was originally slated for February; but we had to reschedule it because of this insatiable winter.)

So get healthy, get happy and—if this subject intrigues you—get to the library at 6 p.m. on March 3 for more details.

Click here for more tips on how to eat and live healthy from the Lake County General Health District.

7 Tips for Setting & Sticking to a Healthy New Year's Resolution

Cori Kitaura of the Lake County General Health District visited the library Wednesday to talk about some of the ways people can stick to their New Year's resolutions to be healthier.

Some people want to lose weight. Others want to eat better. Some just want to feel fitter.

Either way, Kitaura offered seven tips (via Cleveland Foodbank) that can help. Those tips are:

1. Make a specific goal. Don't just say you want to exercise more. Specify how many days a week you're going to exercise and for how long.

2. Phrase your goals positively. Don't say, "I want to eat less junk food." Say that you want to eat more fruits and vegetables.

3. Write your goals down. Then put them in a place where you can't ignore them: your wallet, your bed stand, as the background on your computer.

4. Be reasonable with yourself. It's good to have big goals, but make sure you give yourself small goals on the way to your big ones. Don't try to do everything at once. All you'll do is overwhelm yourself.

5. Tell your friends about your goals. This (like Tip #3) is another way to keep yourself accountable. Also, the more people you tell, the more support you will have.

6. Forgive yourself if you make a slip-up. You can miss one workout or eat one chocolate bar and the world won't collapse. Lifestyle changes take time.

7. Quality over quantity. Just set one or two goals and focus on them. If you stretch yourself too thin, you'll stress yourself out and that might do more harm than good.

Here's a weekly meal planner that may help you with your resolutions.

The LCGHD will return to our Main Branch on Feb. 5 to talk about heart healthy diets. As always, the talk is free and open to the public. You can register for it here.

For more information on events and programs at Mentor Public Library, visit www.mentorpl.org.

Life After Meat: 10 tips for being a healthy vegetarian or vegan

Both vegan and vegetarian diets have become increasingly common in the United States.

While it's difficult to find recent numbers that say how many Americans are vegetarians--I couldn't find any statistics more recent than 2005--there is anecdotal evidence. Almost every restaurant short of a steakhouse has at least one vegetarian entree. Even burger chains are offering veggie and vegan patties nowadays.

People have their different reasons for foregoing meat: health, cultural, ethical.

By the way, this blog isn't intended as a wave of the finger at omnivores. We don't intend to tell people that they shouldn't eat meat. We just want everybody (meat eaters and vegetarians alike) to be healthy.

To that end, we have partnered with the Lake County General Health District for a series of talks on healthy living. (You might remember a couple of months ago when LCGHD suggested a couple of food substitutions that could make your favorite recipe much healthier.)

The LCGHD visited the library again Wednesday, and this time they offered tips to make sure vegetarians and vegans still got all the nutrients they need.

After all, meat does contain nutrients a body needs; and, if you're not getting it from meat, then you need to get it somewhere else.

Cori Kitaura from the Lake County General Health District offers some tips on how vegetarians and vegans can still get all the nutrients they need on a meat-free diet. 

Here are 10 tips that all vegetarians should keep in mind. They come courtesy of the United States Department of Agriculture.

1. Think about protein
It's not difficult to get the protein your body needs from plant foods. Peas, nuts and soy products all have it. But you still have to make a conscious effort to do it. (If you're a lacto-ovo vegetarian, you can also get protein from dairy and eggs.)

2. Don't forget about calcium
You need calcium for healthy teeth and bones. It's easy for lacto vegetarians to get calcium from dairy products. Vegans will have to try a little harder. Some dark green leafy vegetables like bok choy, collard, turnip and mustard greens have calcium. So do calcium-fortified breakfast cereals, orange juice and soymilk.

3. Make simple changes
A lot of popular dishes have vegetarian variations: pasta primavera (or with marinara or pesto sauce,) veggie pizza, veggie lasagna, vegetable stir fry, bean burritos and more.

4. You don't have to give up on cookouts
Veggie and soy burgers still taste good from the grill. You can also barbecue soy hot dogs and marinated tofu or grill fruit and veggie kabobs. (Grilled pineapple is the truth.)

5. Include beans and peas
Beans and peas are nutritious and a good idea for everybody, but they are especially helpful for vegetarians. Try a vegetarian chili. You might be surprised by how much flavor a bowl can pack without the meat.

6. Try the veggie version
I'm not going to lie to you. Black bean burgers don't taste exactly like hamburgers. If you close your eyes, you can probably tell the difference between a soy dog and an Italian sausage. But you just might like a veggie burger or soy dog on its own merits. Give them a try. It will probably have less saturated fat and cholesterol than its meat-quivalent.

7. Don't be afraid to ask for some small changes at restaurants
Most restaurants are ready to accommodate vegetarians nowadays and an increasing number have an option for vegans. If you don't see anything on the menu that works, then don't be afraid to ask if they can substitute in something meatless. When in doubt, call ahead.

8. Go nuts
Nuts are also a great way to get protein and a nice accoutrement to most salads. (Go unsalted when you can. It's a lot healthier.)

9. Get your Vitamin B12
Vitamin B12 is only found naturally in animal products. Vegetarians should look for fortified cereals and soy products to make the difference. Check the nutrition facts on fortified foods to make sure you are getting what you need.

10. Find a vegetarian pattern for you
Check out appendices eight and nine of the Dietary Guidelines for Americans at www.dietaryguidelines.gov to help you find a sustainable vegetarian diet that works for you personally.

So eat good food. Be happy, be healthy and never be afraid to call your local library if you have any questions.

Healthy Food Substitutions with Lake County General Health District

Cori Kitaura of the Lake County General Health District visited the library Wednesday to talk about some of the ways people can get healthier by changing some of their cooking habits.

She didn’t say that you could never have a steak or cake again. After all, almost any food is OK as an occasional treat. Instead, she made some recommendations that modify your favorite foods and make them healthier.

For example, fried chicken is delicious, but so is roasted or steamed chicken; and the latter options have fewer calories and less fat than their fried counterpart.

You can also eat healthier by remembering to cut excess fat off of meat, removing the skin from chicken, or rinsing canned vegetables – which tend to be bathed in salt – before you cook and eat them.

Cori also suggested some substitutions that can make some of your favorite recipes healthier. While they will taste a little different, they’ll still be delicious – and a lot better for you.

Her tips include:

• using applesauce, prune puree, mashed bananas or avocados, or even black beans as a substitute for butter, margarine, oil, shortening or other solid fats while baking. (A note: If you do this, you may need to reduce the baking time by about 25 percent. The substitutions cook faster than solid fats.)
• instead of canned vegetables, use frozen vegetables without sauces.
• substituting low- or no-fat dairy products for their whole- or full-fat counterparts. (Exception: while fat-free plain yogurt can sometimes be used as a substitute for sour cream, bear in mind that yogurt isn't heat stable so you can't really cook with it.)
• swapping in pureed fruit or no-sugar-added applesauce for syrup.
• reducing the amount of sugar in the baked goods you make by anywhere between a fourth and third. Cinnamon, vanilla and almond extract also can add sweetness without adding sugar. (You don't want to remove all the sugar from yeast breads because the sugar provides food for the yeast.)
• eating romaine lettuce, endive or baby spinach instead of the nutrient-devoid iceberg lettuce.
• using whole grain, brown rice, wild rice, whole cornmeal (not degermed,) whole barley, bulgur, kasha, quinoa or whole-wheat couscous instead of white rice or enriched grains.

More healthy tips are available at the Cleveland Food Bank website.

Speaking of Cleveland Food Bank, Mentor Public Library is participating with the Ohio Association of Foodbanks and organizations all around the state for Feed Ohio 2013.

Throught Sept. 11, you can donate nonperishable food items at any MPL branch and they will go to a local food pantries.

For more information on events and programs at Mentor Public Library, visit www.mentorpl.org.