Salt

Americans consume too much sodium. In fact, the government seems to believe it’s the root of all of many of our health problems and is pushing for food manufacturers and restaurants to decrease utilization of salt. Campbell’s recently announced it is lowering sodium content of many of its products. New York may even pass a law requiring table salt to be removed from all restaurants!

But what we’re not hearing enough about is the MAJOR difference between refined salt and unrefined salt.

Basically, any salt that is white is refined. Refined salt contains only two minerals: sodium and chloride. Sometimes iodine is added back into salt as well. Refined salt is processed at very high temperatures and is chemically altered so much that our body does not recognize it. This type of salt is the salt that can lead to high blood pressure and other serious health problems. It is found in almost all processed foods… in VERY large quantities.

The alternative?

Unrefined salt. Unrefined salt is any colored salt. Typical colors include gray, brown or pink, but I have also seen orange and even black. Unrefined salt is not processed and comes from the sea. Therefore, it still contains all the important trace minerals necessary for our health. It is 84% sodium chloride and 16% other minerals. Studies have shown that changing simply the quality of salt can significantly reduce high blood pressure in people. Rather than focus on eating less refined salt, all they have to do is eliminate refined salt completely and switch over to unrefined salt. Unrefined salt tastes so much better so this should be an easy switch! The trick is to avoid it in processed foods, which means focusing on a whole foods diet.

When choosing salt, read labels carefully. Just because something is labeled as “sea salt” does not mean it is unrefined. Most salts come from the sea originally, so you have to read carefully to determine if it’s refined or unrefined.

So go out and buy yourself some new salts to try. They are so tasty and really fun to experiment with. The best way to eliminate refined salt from your diets is to throw away any large salt containers you have in your cabinets right now and replace them with unrefined salt; and to focus on whole foods.

Don’t forget to watch Jamie Oliver tonight!

Salt

Americans consume too much sodium. In fact, the government seems to believe it’s the root of all of many of our health problems and is pushing for food manufacturers and restaurants to decrease utilization of salt. Campbell’s recently announced it is lowering sodium content of many of its products. New York may even pass a law requiring table salt to be removed from all restaurants!

But what we’re not hearing enough about is the MAJOR difference between refined salt and unrefined salt.

Basically, any salt that is white is refined. Refined salt contains only two minerals: sodium and chloride. Sometimes iodine is added back into salt as well. Refined salt is processed at very high temperatures and is chemically altered so much that our body does not recognize it. This type of salt is the salt that can lead to high blood pressure and other serious health problems. It is found in almost all processed foods… in VERY large quantities.

The alternative?

Unrefined salt. Unrefined salt is any colored salt. Typical colors include gray, brown or pink, but I have also seen orange and even black. Unrefined salt is not processed and comes from the sea. Therefore, it still contains all the important trace minerals necessary for our health. It is 84% sodium chloride and 16% other minerals. Studies have shown that changing simply the quality of salt can significantly reduce high blood pressure in people. Rather than focus on eating less refined salt, all they have to do is eliminate refined salt completely and switch over to unrefined salt. Unrefined salt tastes so much better so this should be an easy switch! The trick is to avoid it in processed foods, which means focusing on a whole foods diet.

When choosing salt, read labels carefully. Just because something is labeled as “sea salt” does not mean it is unrefined. Most salts come from the sea originally, so you have to read carefully to determine if it’s refined or unrefined.

So go out and buy yourself some new salts to try. They are so tasty and really fun to experiment with. The best way to eliminate refined salt from your diets is to throw away any large salt containers you have in your cabinets right now and replace them with unrefined salt; and to focus on whole foods.

Don’t forget to watch Jamie Oliver tonight!

Wheatgrass

Last week I was grocery shopping at Vitamin Cottage (follow them on Twitter here), and the first thing I saw was wheatgrass for sale. I was intrigued – I’ve seen wheatgrass shots at juice bars, but I’ve never used it myself. I have a rule that every time I grocery shop, I try to buy something a little bit new or obscure, so I get experience cooking all types of veggies or meats, or try new fruits or spices. So, on that particular day my new item was wheatgrass.

When I got home, I placed it on my kitchen windowsill. Along with the 70-degree weather we had last week, the wheatgrass looked very “springy” and I loved having it there. But after a few days I decided it was time to face it.

So, I cut off a chunk one morning and put it into our smoothie, along with a banana, some kale, frozen cranberries, pomegranate juice, flax meal, almonds, and coconut water. To be honest, I couldn’t even taste the wheatgrass.

The next day I tried juicing it. I did my first wheatgrass shot! It tasted fine – but keep in mind I’m a girl who is used to “green” drinks (and I’m not referring to the green beer that was served a last week in honor of St. Patrick…).

So my next question was this: what is the wheatgrass doing for me? It’s pretty safe to assume that any green vegetable has health benefits, but I like to know exactly what those are. So I did some research. Here’s what I found out:

• Wheatgrass is full of vitamins A, C, E, K, and B-vitamins. It also is packed with chlorophyll, calcium, magnesium, phosphorous and manganese. Chlorophyll helps prevent damage to genes and therefore protects against diseases such as cancer. Wheatgrass also contains many amino acids and is a good source of protein.

• Wheatgrass detoxifies the blood, organs and GI tract. It dilates blood pathways, with helps with circulation and decreased blood pressure. It also is a very alkaline food and therefore acts as a detoxifier of our blood and also our liver. It repairs damaged cells and creates a cleaner environment.

• Wheatgrass also stimulates the thyroid, which aids in digestion and metabolism. This is beneficial for weight loss and overall health.

• If you juice wheatgrass, the actual juice can help with skin rashes, sores, cuts, burns, and even athlete’s foot. It is full of beneficial enzymes that aid in quick healing, whether the healing is on your skin, inside your mouth or in your digestive system.

Are you sold yet?! I am. It was about $3 for my little plot of wheatgrass, which lasted for 3 smoothies/juice shots. Next time you are shopping at your local health food store, look around to see if they’re selling wheatgrass. Or, head over to a juice bar and order a shot to take before drinking your smoothie.

You can also purchase wheatgrass powder, but don’t forget the power of whole foods. Any type of protein powder is not considered a whole food, and therefore nutrient absorption will be affected. I stick with the whole foods, but I know some people really rely on protein powders in their diet, and if you are one of them, then wheatgrass may be something to try.

The Slow Food Movement: Part 2 of 2

Yesterday I introduced the Slow Food Movement and gave you some information on its history and objectives. It’s an international organization with many different chapters, so today I’ll help you learn more about what you can do locally for slow food.

Slow Food USA began in New York City in 2000. It has many local chapters and more and more restaurants are becoming advocates of slow food and supporting local gardeners and farmers by using their produce and meats for their menus. You may have been to a restaurant that boasted about its “farm-to-table” food or labeled certain ingredients as local. These are all small ways they are supporting the SFM.

In Colorado, there are 10 local chapters. Slow Food Denver has about 150 members, a number that actually seemed low to me. I think there are many people in Denver who unknowingly support slow food principles in thought and action, but are not members of the official organization. There are some great volunteer and educational opportunities within Slow Food USA, so I am going to provide some links in case anyone is interested in becoming more involved.

Denver:

Denver’s Seed-to-Table program is one of their biggest programs. Seed-to-Table works with schools to plant gardens, help the students learn how to tend to and harvest the food, and teach cooking classes using the food they have grown. One woman in my class has 3 kids whose school is part of the Seed-to-Table program. She was telling me that her elementary school-aged kids came home one day talking about how they learned how to make Baba Ghanoush with the eggplant they grew in their school garden. Impressive!

Other ways to get involved with Slow Food Denver:

Join a CSA (Community Supported Agriculture). A CSA is when you invest in one of your local farmers by buying a part of his or her farm. In return, you get the fresh fruits or vegetables they are growing at any given time. It is a great way to support farmers and also get fresh, local organic fruits and vegetables. Through my CSA, we are getting not only fruits and veggies but also artisan bread and pastured eggs.

www.localharvest.org or www.localsustainability.net

Meet your local farmer and visit their farms. Purchase fresh milk, eggs and meat from them.

www.rodaleinstitute.org/farm_locator

Buy Colorado wine and beer:

www.coloradowine.com and www.coloradobeer.org

For other cities, go here to look up your state and see which cities have local Slow Food chapters. Each chapter has a web page and will provide more information on how to get involved, events in your city, etc.

There are challenges to the SFM. It has been criticized for being too elitist, and many believe that slow food is a luxury but not necessarily a basic human right. The paradox of slow food is something leaders in the movement struggle with every day: the poor farmers provide to the wealthiest people, and the rich farmers provide for the poorest people. Some also believe the SFM’s effectiveness is limited because they don’t have support from politicians. There are some great leaders in the SFM, but they specialize in food, not politics. They can only take the movement so far before other forces are needed.

I recommend becoming involved in some small way, whether it be supporting the restaurants in your city that focus on local ingredients; buying local breads, chocolates and honey; helping out in schools that provide cooking or nutrition education to students; or finding some other volunteer opportunities that focus on teaching people how to grow, cook and eat fresh food.

The Slow Food Movement: Part 1 of 2

Today I am giving a presentation in class on the Slow Food Movement. It’s something I’ve been interested in learning more about, and since it’s gaining so much momentum and popularity, I thought I’d share what I learned with you guys.

You may hear occasional references to the SFM around your city – farm-to-table restaurants; school garden programs; local nutrition classes; a neighbor raising chickens or bees… these are all parts of the SFM in their own way.

According to slowfoodusa.org, “Slow food is an idea, a way of living and a way of eating. It is a global, grassroots movement with thousands of members around the world that links the pleasure of food with a commitment to community and the environment.”

The mission of the SFM is to create a significant and permanent change in the food system, and to reconnect people with the traditions, plants, animals, fertile soils and waters that produce our food. The SFM wants to inspire a transformation in food policy, production practices and market forces such that the food we eat is healthy and sustainable.

The SFM began in Italy in the mid-1900s with a man named Carlin Petrini. Petrini felt strongly about preserving local wines and wine production processes, and began devoting all of his time to this. Eventually he expanded into food, and created a group called Arcigola. “Gola” means “throat” and “desire for good food.” Arcigola’s goal was to support and promote quality food and wine that was produced locally at fair prices. The group, led by Petrini, would travel from town to town and visit small wineries or farms, encouraging sustainable and safe production and processing. They’d also support local restaurants who shared Arcigola’s mission and vision.

In 1986, a series of events caused Petrini’s small group to expand more rapidly: industrial farming methods in Italy led to mad cow disease, toxic pesticide runoff, and methanol tainted wine. All of these things killed some people and shocked others. In addition, the first European McDonald’s was built in Rome in the Piazza di Spagna, an event that outraged many. Arcigola became Slow Food International, and the movement officially began.

The official symbol of the SFM is the snail. Apparently the Slow Food Movement has origins in a few small Italian towns, one which translates to "snail." The snail also symbolizes slowness.

Slow Food International currently has over 100,000 members in 132 countries, and Slow Food USA has local chapters in 200 different cities. There is even a school, University of Gastronomic Sciences, which opened in 2004 with the help of Slow Food International. It has two campuses in Italy. The school’s purpose is to promote awareness of good food and nutrition.

The objectives of the SFM are as follows:

• To form seed banks to preserve heirloom varieties of food

• To preserve and promote local and traditional foods including preparation methods

• To organize small scale processing facilities (slaughtering)

• To educate consumers about fast food, factory farms, risk of monoculture, and commercial agribusiness

• To lobby for policy support in organic farming and to lobby against genetic engineering and pesticides

• To encourage ethical buying in local markets

Tomorrow I’ll talk more about Slow Food USA and ways you can get involved in your individual cities. It’s easy to be a part of the SFM and there are more opportunities now than ever before!

Guest Blogger: Andrea on In-Patient Nutrition

I am very excited about PWN's guest blogger today! Meet Andrea Otteson. Andrea is a nursing student and we met last year at the wedding of our mutual friends, Andrea and David Mitchell. She is a great person and an amazing nurse, and she happens to be very passionate about nutrition for pediatric patients. I don't know much about this, but I do know that nutrition in hospitals is not the best. I have classmates who have been hospitalized for things like cancer or surgery, and during recovery are fed things like jello cups and soda. These are NOT foods that support or promote healing, and if anything they are likely to make the patient feel even worse! Anyway, I asked Andrea to just give some of her thoughts on this issue because I think it's so important and people like her experience it firsthand every day. Thanks, Andrea!

In-Patient Nutrition for Hospitalized Children: Reflections from a Nursing Student

With so much press devoted to America’s obesity epidemic among children, it seems fundamentally counterintuitive that hospitalized children are allowed to order nutritionally bankrupt food throughout their hospital stay. From my perspective as a student-nurse in clinical rotations, ‘nutritionally bankrupt’ describes the cheeseburgers, tater tots and personal pizzas gracing the pediatric hospital menus with which I have become well acquainted.

Hospitalized children have so many freedoms intrinsically taken away to begin with. The last thing I want to do as a nurse is tell these kids they can’t choose what they want to eat for lunch. Or, as it would more likely play out, tell them what they can’t eat “riiight after this quick shot…!” As a nurse-to-be, I realize that patient education and guidance are part of my job description, but in the showdown between cold turkey sandwiches with carrots v. grilled cheese with fries, I am left somewhat powerless.

Ideally, I would like to work in a hospital where Alice Waters-inspired homemade chicken noodle soup and slow roasted organic vegetables were menu options. However, given today’s healthcare climate, I am unsure how to effectively lobby for these changes. Perhaps as a starting point, hospitals could begin stacking the deck in favor of healthy food choices by designing menus allowing for only one ‘nutritionally bankrupt’ item per meal (or better yet, per day). Thus, returning to the aforementioned showdown, our patient could order 1) a turkey sandwich with fries or 2) a grilled cheese with carrots, but would not be allowed the combination of fries AND grilled cheese. Still a long ways away from organic, herb-crusted vegetables, but it’s a start!

Ultimately, good nutrition, like good health, is about the day-to-day. Though far from impossible, institutional change takes time and costs money. So in the meantime, this future nurse will do her best to help steer obligate junk-foodies down healthier pathways.

If my future children ever get sick, I hope their doctors and nurses are thinking like you, Andrea! Oh, and for those of you who are not familiar with Alice Waters, you can read more about her here. I happen to be giving a presentation on the Slow Food Movement tomorrow in class, so I've been learning a lot about Ms. Waters and I love her thoughts on food and nutrition, and I'm dying to visit her restaurant in California someday!

Thanks again, Andrea!