10 Days, 10 Ways: Oatmeal

10 Days, 10 Ways is a new series for the Nutrition Adventures blog that will feature 10 recipes that fit into a similar category. In the spirit of all things heart healthy this month, the first 10 Days, 10 Ways is all about Oatmeal!! Oatmeal is a good source of soluble fiber, which has been shown to lower LDL (bad) cholesterol levels in combination with a diet low in saturated fat and cholesterol.

Oatmeal is a blank canvas that allows you to create new flavor combinations, so the “oatmeal is boring” excuse won’t fly any longer! Just check out my 10 creations and be inspired to invent something nutritious and delicious!

1. Strawberry Yogurt: low-fat vanilla yogurt, strawberries, ground flax seeds, honey drizzle
   

   Strawberry-Yogurt Oatmeal

2. Tropical Morning: coconut milk, banana, golden raisins
3. Cranberry-Walnut: dried cranberries, chopped walnuts
   

   Cranberry-Walnut Oatmeal

4. Chocolate-Cherry: mini chocolate chips, dried cherries, chopped walnuts
5. Zesty Blueberry: blueberries, orange zest
   

   Zesty Blueberry Oatmeal

6. Honey-Nut Oatmeal: almonds, walnuts, pecans, honey drizzle
7. Elvis’s Oatmeal: peanut butter, banana, cinnamon
   

   Elvis's Oatmeal

8. Protein Power: low-fat cottage cheese, peaches, sunflower seed kernels
9. Date Time: chopped dates, sunflower seed kernels
   

   Date Time Oatmeal

10. Apple-Cinnamon: diced apple, cinnamon, honey drizzle

Exercise & Heart Health

With 60% of the population being overweight or obese, and a lack of physical activity, our nation’s health care costs continue to skyrocket while our health plummets. A sedentary lifestyle is one of the top risk factors for heart disease, the number one killer of Americans. But just like you can make changes to your diet, you can decide to start being more active each day & reduce your risk of heart disease! Physical activity on a regular basis will help you:

• Lower blood pressure
• Improve circulation and strengthen your heart
• Have more energy throughout the day
• Feel more fit and healthy (who doesn’t want to feel that?)
• Reduce stress, anxiety, and depression
• Improve sleep

When I read about the benefits of exercise, I honestly get excited because I want everyone to feel those benefits, rather than suffer from chronic fatigue, sleepless nights, and high blood pressure.

Exercise does not mean you have to go to a gym and run on a treadmill (unless that’s what you prefer!). You can squeeze in physical activity at any time during the day and it should be something you enjoy. It’s important you enjoy it so you continue to do it. Aim for 20-30 minutes of physical activity at least 5 days a week. Here are some easy ways to add physical activity to your day:

• Take a 10-15 minute walk after a meal (bring the family/friends along!)
• Find group exercise classes if you don’t enjoy working out alone or need some structure & guidance (I really enjoy BarreAmped)
• Take the stairs when possible
• Download exercise videos to your computer for instant access anytime—some are even free! (check out YogaDownload.com)
• Bust a move! Just dance whenever you feel like it, its fun!
• While watching TV, do some simple stretches

Now, let’s move! (As I finish writing this, I’m headed out for a walk in the beautiful sunshine!)

Sneaky Sodium

Which has more sodium: 1 oz of oil-roasted, salted peanuts, or 3/4 cup (1.1 oz) Kellogg’s Frosted Flakes ®? Have your answer?

Some of you may be surprised to know that the cereal (140 mg) has MORE sodium than salted peanuts (90 mg). But how could that be?! Sodium can be very, very sneaky….

Salt (sodium) is used as a preservative, which can be found in all processed foods to help extend the shelf-life of a product. Preserving foods with salt, such as meat and vegetables, is what got our ancestors through the long winters and years of bad harvests, so I’m not knocking the process of preserving foods—without it we may not be here today! Food additives and flavorings, such as monosodium glutamate (MSG), are other sources of sodium in processed foods. Frozen dinners, snack foods, even “fresh” chicken are pumped full of salty additives.

Most Americans consume 3,000-4,000 milligrams (mg) of sodium a day—that’s twice as much as we need! Excess sodium, along with being overweight or obese, can cause an increase in blood pressure (hypertension), which over time causes the arteries to harden (atherosclerosis) leading to heart disease. The 2010 Dietary Guidelines for Americans recommends 2,300 mg (equal to 1 teaspoon) of sodium a day, and 1,500 mg for those 51 and older, and individuals of any age who have hypertension, diabetes, or chronic kidney disease. Fifty-percent of Americans should be limiting sodium to 1,500 mg/day. So where do you fall…2,300 or 1,500 mg/day?

Now that we know how our daily sodium allowances, what’s next? Reading nutrition labels and getting nutrition information from restaurants. I’m challenging you to look at the foods in your pantry and fridge, go online and find the nutrition facts for foods at your favorite restaurants—you will definitely learn something! The good news is that there a plenty of low-sodium, no salt-added variations of most foods today, and they taste just as good as their salt-laden counterparts. Bacon, canned vegetables, soups, pasta sauces, lunch meats, salad dressings, cheeses, all of these have low-sodium alternatives that can help you reduce your risk of hypertension and heart disease. Here are some other tips to help you cut back on the salt:

• Buy fresh or plain frozen vegetables
• Use fresh poultry, fish, and lean meats, rather than canned meats
• Use fresh herbs, spices, and salt-free seasoning blend in cooking and at the table
• Cook rice, pasta, and hot cereals without the salt and limit flavored pasta and hot cereal packets
• Rinse canned foods, such as beans, vegetables, and tuna to remove up to 40% of sodium
• Choose foods that contain 400 mg of sodium or less per serving

I’d love to hear any tips and tricks you use to keep sodium in check! If you are accustomed to a high-salt diet, it may take some time to adjust to a lower-salt diet, but it IS possible and you’ll be better off for it!

Learn More about Salt!:

• Chicken’s Salty Little Secret-Nutrition Unplugged
• Hold the Salt! New food rules lower sodium limits-Elisa Zied
• How Much Salt is in Restaurant Food?-Cancer Dietitian
• Sodium: How to tame your salt habit now-Mayo Clinic

Coming Up Next: Exercise & Heart Health

National Heart Month-Keeping your Ticker in Tip Top Shape!

February marks National Heart Month, a time to educate, a time to share, and the perfect opportunity to make lifestyle changes. Heart disease takes more American lives in a year than any other disease, but the good news is that you can reduce your risk by taking the right steps! This month, I will post heart-healthy recipes and each blog post will discuss ways to keep your ticker in tip top shape!

Just as a brief overview, here are the key players in a heart-healthy diet (all of which I’ll discuss in depth throughout the month!):

• Fat: For most individuals, 30% of daily calories should come from fats, at least 20% from monounsaturated & polyunsaturated fats and only 10% from saturated fats & trans fats. 
• Cholesterol: Found mostly in animal products, cholesterol should be limited to 300 mg/day.
• Omega-3 fatty acids: Your heart loves omega-3′s which can be found in fatty fish (salmon, mackerel, anchovies) and walnuts.
• Fiber: Found in fruits, vegetalbes, whole-grains, and beans, fiber can help lower LDL cholesterol 
• Salt: To help control blood pressure, be conscious of the amount of salt in your diet. Salt, aka sodium, can be very sneaky and hides in many foods that don’t even taste salty.

It’s a common misconception that men are at higher risk for heart disease than women. This is FALSE. It is equally important for men and women to have regular check-ups and to keep a watchful eye on their “health numbers”, such as cholesterol, triglycerides, body mass index (BMI), and blood glucose. Check out this page to learn more about the numbers that count. If you don’t know your numbers, now is the perfect time to find out

The American Heart Association (AHA) is an amazing resource for the public and health professionals. Through HeartHub, the AHA website provides handy tools to help you better understand your risks for heart disease and offers healthy recipes and tips to improve heart health. So stay tuned throughout the month for more heart-y (hah) posts and recipes!

P.S.: Friday February 4 is National Wear Red Day, a day to show your support for heart health. Tell your friends!