Four Tips to Cut the Salt by Power Ambassador Chef Bryce Fluellen, YAMS Catering
I was raised in a family where salt was a staple in the kitchen and at the dining room table. We added a dash while roasting a chicken, a sprinkle before taking a bite of mashed potatoes and a shake over freshly sliced tomatoes or melon to make it sweeter. Salt was a big part of our diet — and we never thought about how it could be affecting our health. Too much salt in your diet can lead to high blood pressure, and increase your risk of stroke, heart disease and kidney failure.
Most of us think that no salt equals no flavor, but it’s easier than you may think to cut back. Here’s how:
Roast your fruits and veggies. Most of us don’t get nearly enough fruits and vegetables. Roasting is a tasty way to jazz up fruits and veggies, which are naturally low in fat and calories. Grab sweet potatoes, broccoli, carrots, beets or tomatoes. Toss them lightly with extra virgin olive oil, put them in the oven and sprinkle with fresh pepper, garlic or a dash of smoked paprika when finished. You can also cut an apple or pear in half, lightly drizzle with olive oil, sprinkle with cinnamon and roast. Delicious — and no salt needed!
Make it a family affair. Make a family goal to reduce your household’s sodium consumption by 50 percent in two months. Identify the areas where your family consumes the most sodium. Hint: There’s lots in packaged and processed foods. Explain why cutting back on salt is important to their health and give everyone a job. One person is in charge of clearing the salt shakers from the dinner table, another makes sure you choose low-sodium foods in the grocery store and another asks for low-sodium entrees when dining out or asks the chef to leave the salt out. Track your family progress and celebrate when you achieve your goals!
Get in the kitchen. Dining out or ordering in is convenient but many meals are filled with sodium and can put you over the daily sodium recommendations. Pizza, Chinese food and hot wings are some of the biggest culprits. Start cooking at home using low- and no-sodium ingredients. If you’re pressed for time, cook larger meals and freeze half. Extra vegetables and beans can be used on a salad the next day. You’ll save money and decrease your salt intake.
Add a squeeze of citrus. Like salt, lemon, lime and other citrus fruits can enhance the flavor of your food. Try a squeeze of lime and a dash of pepper in place of salt over roasted chicken. The next time you sauté green beans add lemon zest just before serving. Enjoy!
Posted by: Kim Farmer
Earthy, fragrant spices like allspice, cloves, and cinnamon make wonderful accents for the natural sweetness of butternut squash. Make sure to simmer the squash until very tender–the softer it gets, the silkier the puree.
Ingredients
4 POUNDS WHOLE BUTTERNUT SQUASH
1/4 CUP EXTRA-VIRGIN OLIVE OIL, DIVIDED
7 CUPS WATER
1/2 TEASPOON WHOLE ALLSPICE
1/2 TEASPOON BLACK PEPPERCORNS
6 THYME SPRIGS
3 WHOLE CLOVES
1 (3-INCH) CINNAMON STICK
1 STAR ANISE POD
1 YELLOW ONION, CHOPPED
1 1/2 TEASPOONS KOSHER SALT
1 TABLESPOON CIDER VINEGAR
1/8 TEASPOON CRUSHED RED PEPPER
1/2 CUP POMEGRANATE ARILS
1/4 CUP CHOPPED FRESH CILANTRO
Preparation
1. Peel and seed squash, reserving peels, trimmings, and seeds. Cube peeled and seeded squash. Heat a large Dutch oven over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add squash scraps; sauté 8 minutes or until lightly browned. Add 7 cups water, allspice, and next 5 ingredients (through anise). Bring to a boil; cover, reduce heat, and simmer 45 minutes. Strain mixture into a large bowl; discard solids.
2. Wipe pan clean with paper towels; heat over medium heat. Add remaining 3 tablespoons oil and onion; cover and cook 5 minutes, stirring occasionally. Add cubed squash; cover and cook 10 minutes, stirring occasionally. Add reserved broth and salt; bring to a boil. Cover and simmer 40 minutes or until squash is very tender.
3. Place half of squash mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining squash mixture. Stir in vinegar and red pepper. Ladle soup into shallow bowls. Top evenly with pomegranate and cilantro.
Recipe Source: http://www.myrecipes.com/recipe/warm-spiced-butternut-squash-soup
Ah, it’s great to be a cyclist. Whether you’re commuting, taking part in triathlons, or just riding for fun, cycling can keep you in good health.
Choosing accessories that won’t break the bank for any sport is half the fun. Fitness gadgets are all the rage. Here are five new accessories for the bike fanatic:
Smartphone Bicycle Mount
When you’re riding, you may store your smartphone in your pocket or in a bag or pouch attached to your bike frame. A smartphone bicycle mount attaches to the handlebars and most adapt to any brand. Zippered, waterproof cases are available. These mounts can be equipped with a bungee strap which wraps around the mount for extra security.
You can follow a route mapped out by GPS. You don’t have to hold the phone to take a call. You can answer calls or texts via Bluetooth or speakerphone. You can check how far you have traveled or how long you have been riding, all in real-time. There are many useful features with this gadget. Depending on the type of mount you choose, other features may be included.
Bicycle Eyewear
The wind in your hair, the sun in your eyes—you might want to nix that part about the sun in your eyes and purchase a quality pair of sunglasses. It’s really important to your eye health to wear protective sunglasses when you’re outdoors. Here’s why:
- The eyes are three times more prone to cataracts after they’re exposed to UV rays for long periods of time.
- When the eyes are unprotected, they can be exposed to keratitis or temporary blindness from an inflamed cornea, according to Active.com.
- The sun’s heat can cause eyes to be more tired and dry, making them more susceptible to UV rays.
- Dust and debris can get in the eyes and besides blocking eyesight, can scratch the cornea.
Purchase sunglasses that provide 100 percent UV protection, or simply change out your lenses before a ride with replacements that offer full UV coverage. Even though bright colors are tempting, stick to brown or neutral gray to avoid color distortion.
Signal Gloves
You can never be too safe when it comes to riding at night, and these gloves ensure that you’re protected while cycling in the dark. LED lights are embedded right into the glove. Some of the styles even have an arrow on each glove to indicate which direction a rider is going. To signal, push the accessible button with your thumb for the direction you want to turn and the glove will flash.
Bike Lane Safety Light
The Bike Lane Safety Light, created by XFIRE, is a new innovation that can give you a sense of security while riding at night. The light projects a bike path with two exceptionally bright visible red LED laser lights, which makes an instant bike lane, even under streetlights. The light is weather proof and can be charged with a USB. This accessory is a must-have for any nighttime rider.
For Immediate Release
Contact: Thelma Craig, Program Lead
720-999-6180
The Colorado Black Health Collaborative Awarded R.E.A.C.H Grant to Drive Down Chronic Diseases in the Black Community in Colorado
Program aims to improve health and reduce health disparities
Today the Colorado Black Health Collaborative( CBHC) was awarded a grant for cardiovascular disease prevention/reduction in Colorado’s Black community.
The Racial and Ethnic Approaches to Community Health (REACH) award is part of a U.S. Department of Health and Human Services (HHS) initiative to support public health efforts to reduce chronic diseases, promote healthier lifestyles, reduce health disparities, and control health care spending. The Centers for Disease Control and Prevention (CDC) will administer the grants, which will run for 3 years, subject to availability of funds.
Overall, HHS awarded $35 million in new grant awards to 49 local health agencies. REACH, a CDC program that began in 1999, focuses on racial and ethnic communities experiencing health disparities. Awardees include local governmental agencies, community-based nongovernmental organizations, tribes and tribal organizations, Urban Indian Health Programs, and tribal and intertribal consortia. They will use public health strategies to reduce tobacco use and exposure, improve nutrition, increase physical activity, and improve access to chronic disease prevention, risk reduction, and management opportunities.
Seventeen organizations are receiving funds for basic implementation activities; 32 additional organizations are receiving funds to immediately expand their scope of work to improve health and reduce health disparities. REACH is financed in part by the Prevention and Public Health Fund of the Affordable Care Act.
Program Lead, Thelma Craig offered these thoughts-“In Colorado and this country, chronic diseases such as heart disease, cancer, and diabetes are the leading causes of death, disability, and health care costs, accounting for 7 of 10 deaths among Americans each year, and more than 80 percent of the $2.7 trillion our nation spends annually on medical care. African Americans/Blacks share a disproportionate burden of these diseases.”
“This is a great opportunity to work with our dedicated partners to enhance and expand our work and to achieve our mission of health equity in Colorado’s Black community,” said Ms. Craig.
Specifically, the work that Colorado Black Health Collaborative will be doing includes expanding their platform of current programs such as educational forums, health resource directory, barbershop/salon program, as well as developing other longitudinal programs that will insure a positive impact.
In the coming weeks CBHC will unveil their plan for this health and wellness initiative, www.coloradoblackhealth.org