Eating out: more options for low-salt, low-fat meals

Forget ever eating away from home again. That’s what the first nutritionist I saw after my angioplasty in 2012 told me about the new food life I’d have to live to help prevent another major artery blockage.

I could not accept that. Restaurant dining is one of the true pleasures in my life, plus a sign that I have moved on from being the poor kid I was when growing up. I could not simply sit at home and eat my gruel every day and night. So for the past 20 months, I’ve searched out restaurants that can accommodate my new needs, namely to serve me tasty low-salt, low-fat, low-sugar meals.

This blog is my attempt to help all of you in the same boat as me, for whatever health reason. To that end, I’ve created a recipes, and ingredient pages in addition to the eating away from home page to help you.

Noyes Street Cafe trout, a great low-salt special.
Noyes Street Cafe trout, a great low-salt special.

Check out my new restaurant finds here. They include some surprises, like a Houlihan’s that served me a wonderful low-salt lunch, to local favorites that are so nice in helping me navigate their menus to find dishes that fit my needs. Continue reading “Eating out: more options for low-salt, low-fat meals”

Low-salt, low-fat ingredients: we’ve posted even more of them

Living a low-salt, low-fat, low-sugar lifestyle can be endlessly difficult because almost any food sold in traditional supermarkets these days has too much of one or more of those evil three. The same is true for restaurant meals. So since my angioplasty in 2012, I’ve been building an entirely new shopping list, going to more stores than ever before to find the low-salt and no-salt items I need along with the low-fat and no-fat options.

Grilled vegetables
Grilled vegetables

This blog is my attempt to help all of you in the same boat as me, for whatever health reason. To that end, I’ve created recipe, ingredient and eating away from home pages to help you. Check out the May updates to the ingredients page. Continue reading “Low-salt, low-fat ingredients: we’ve posted even more of them”

Memorial Day salt free, fat free recipes

Memorial Day was once a time for burgers and brats, along with maybe some ribs and steaks on the grill, for me but not anymore, not since my angioplasty in 2012.

So now I’ve created some salt-free and low-fat options instead. Our cookout this weekend included salmon made on a cedar plank with a slat-free Mrs. Dash teriyaki glaze. As side dishes, I made asparagus with a balsamic vinegar glaze and a fruit salad with watermelon, cantaloupe and strawberries

My Memorial Day weekend menu, salmon, asparagus, corn and fruit salad.
My Memorial Day weekend menu, salmon, asparagus, corn and fruit salad.

For appetizers, I put out some low-salt, low-fat cheese I bought recently along with low-salt, low-fat crackers I buy at Costco. Continue reading “Memorial Day salt free, fat free recipes”

Breakfast cereals have too much sugar

Reuters recently reported on a new study that says “U.S. children are consuming more than 10 pounds (4.5 kgs) of sugar annually if they eat a typical morning bowl of cereal each day.”

I trace many of my childhood cavities to overly sugared breakfast cereal. Frosted flakes of course are covered in sugar. And I would add gobs of sugar even to something relatively plain like Rice Krispies.

Trader Joe's high fiber cereal is my go-to breakfast choice every day, high in fiber, low in sugar and sodium.
Trader Joe’s high fiber cereal is my go-to breakfast choice every day, high in fiber, low in sugar and sodium.

Most cereal, even those aimed at adults, have too much of either sugar or salt. I avoid most these days. Continue reading “Breakfast cereals have too much sugar”

How many meals a day should I eat?

For many years now, popular thinking when it comes to eating has focused on having several smaller meals throughout the day to satisfy hunger but not to binge on big meals. I’m always skeptical of nutrition theories and so-called nutrition science because every theory that’s in vogue today is likely to change.

And now, the wisdom about eating smaller meals may be about to change as well. I came across this post recently, “Two big meals may be better than six small ones.”

My Seasons 52 salmon with asparagus and carrots, a great low-sodium dish.
My Seasons 52 salmon with asparagus and carrots, a great low-sodium dish. How man meals a day do you eat?

“Eating two large meals early and skipping dinner may lead to more weight loss than eating six smaller meals throughout the day, the study suggests. Continue reading “How many meals a day should I eat?”

Kemp’s low-fat frozen yogurt: a winner in my book

Fat-free frozen yogurt at Costco is a weekly treat for me, one of the few I have these days compared to my pre-angioplasty eating ways. And I’ve been amazed at the limited options to find fat-free packaged frozen yogurts in local supermarkets.

Kemps low-fat frozen yogurt
Kemps low-fat frozen yogurt

Recently, however, I did find a low-fat frozen yogurt, Kemps, which I’ve really enjoyed and plan to buy again. As you can see on the nutrition info here, it has only 1.5 grams of fat per half cup or 3 grams for a cup, which I consider a serving. Salt content is low.  Continue reading “Kemp’s low-fat frozen yogurt: a winner in my book”

Goldfish and snacking challenges

Snacking on anything I used to snack on has become impossible on my low-salt, low-fat, low-sugar diet. I’ve written about how I’ve found a way to make my own potato chips with no fat and no salt. But they take a great deal of time, so are hardly a handy snack.

Pepperidge Farm Goldfish, once considered a healthy snack, really aren't for me.
Pepperidge Farm Goldfish, once considered a healthy snack, really aren’t for me.
Pepperidge Farm Goldfish crackers.
Pepperidge Farm Goldfish crackers.

I was reminded of the snacking challenge recently when a candidate for office in our area was handing out bags of Pepperidge Farm Goldfish at my train station one morning. When my children were growing up, Goldfish were considered the healthy snack, better than chips or ice cream or other normal kid fare. Continue reading “Goldfish and snacking challenges”

Powdered drink mixes: always read their labels too

My search for sweetness on a low-sugar diet has led me recently to powdered drink mixes, flavored powder that’s added to water to give it some taste other than that of bland old water.

Boxes of these individually wrapped, portion-sized mixes can run close to three dollars for a 10-packet at regular stores, so I buy mien at the dollar store for $1 per package of 10. I tend to sue two packets per one liter bottle of water instead of one and look forward to having them at work now.

Wyler's Light drink mix
Wyler’s Light drink mix comes with 10 individual packets in a box.
Crystal Light flavoring mix
Crystal Light flavoring mix

 

 

 

 

 

 

 

 

But before you rush out to buy them remember to read the nutrition panels on these. Like any other processed food, there are things to be aware of and, for some, reasons not to buy these.  Continue reading “Powdered drink mixes: always read their labels too”

Kale recipes for everyone, or at least where to find a lot

Why is kale the hot veggie these days? I’m a bit mystified by its popularity, I tend to find it a bit bitter to the taste.

But kale every way imaginable, from alone, to made into chips, to in a variety of other dishes, is hot, hot, hot these days.

All hail kale, at least all seem to be hailing it these days.
All hail kale, at least all seem to be hailing it these days.

Here’s what WebMD has to say about kale:

“One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

“Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Continue reading “Kale recipes for everyone, or at least where to find a lot”

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