Salmon is a must-have for health eating, so treat it right. Here are some tips

Salmon has replaced red meat to a large extent in my diet since my first angioplasty in 2012 brought about a radical rethinking to my eating habits. My recipe page has a hot of salmon recipes you can try.

In another sheet of aluminum foil, place your four pieces of salmon and separate with aluminum foil. Then rub in marinades for each.
Grilling salmon is a luscious experience.

But like any food, salmon not cooked properly can be a disaster, so I was interested in reading This One Mistake Can Completely Ruin Baked Salmon on myrecipes.,com

The headline is a bit misleading because while the piece does say don’t overcook or undercook salmon (that’s the worst mistake), it also lays out some important details to cook salmon properly such as:

  • Don’t cook it cold, let it reach room temperature first.
  • Cook it in an oven at 400 degrees
  • Use a shallow dish or a shallow oven-proof skillet to cook it to allow for good airflow around the fish.
  • Let it rest before cutting/serving.

Remembering those should help you to become a salmon master in no time.

Cholesterol and Heart-Health: Not Nearly as Simple as We’d Like It To Be

Keep your cholesterol numbers down, particularly the “bad” cholesterol, and you’ll keep your heart healthy…at least that’s what we’d like to think. Sadly, Americans constant search for easy answers about eating and good health gravitate to simple solutions that, most of the time, are simply wrong.

That goes for cholesterol too, according to this article entitled What everyone gets wrong about cholesterol in food on Cnn.com.

The biggest issue, the article notes, “the amount of cholesterol in your food doesn’t necessarily translate to the amount of cholesterol in your blood vessels..”

To elaborate, the article goes on:

‘”Eating foods rich in cholesterol does increase blood cholesterol, usually by a small, but still significant amount,” explained Dr. Stephen Devries, a preventive cardiologist and executive director of the educational nonprofit Gaples Institute in Deerfield, Illinois. But the effect of eating foods that contain a lot of cholesterol “may not be as high as one might expect, because most of the cholesterol in blood actually comes from the body’s own production.” When you consume a bunch of cholesterol, your body will usually make less to compensate.’

Are eggs bad for us because of cholesterol? That’s a more complicated question than you might imagine.

So sorry, it’s not as simple as we’d like. Believe me, I know from first-hand experience. I’ve been on cholesterol-lowering medication since my first stent in 2012 but it didn’t prevent a second blockage in 2017 (and a second stent) and my blood pressure has been elevated recently, so a third blockage could be developing which may require a third angioplasty this summer.

Our bodies and their relationships with what with eat are still much more complex than we know, or would want them to be unfortunately.

Eating more fried foods during the pandemic? Stop, please

If you’ve taken some comfort in this pandemic by eating more fried foods, it’s time to stop now before you do some real damage to yourself. Even a small portion of fried foods can increase risk of heart disease, study says, is the headline on a recent CNN report.

“People who ate the most fried food per week had a 28% higher risk of major cardiovascular events, a 22% greater risk of coronary heart disease and a 37% heightened risk of heart failure, according to the study published Monday in the journal Heart,” CNN reports.

The news gets grimmer:

Splurge on the garlic fries at Safeco Field. They were a garlic-lover's dream.
Walk away from those fries, says a new study on heart health

“Each additional weekly serving of 114 grams or 4 ounces (½ cup) of fried foods increased the risk for heart attack and stroke by 3%, heart disease by 2% and heart failure by 12%,” according to results of the study. AS a point of reference, there are 117 grams in a medium McDonald’s french fry order. So eating that every week adds a 3% chance of heart attack or stroke.

As good as they are, put down the french fries. You want to live to see the end of this pandemic don’t you?

A Record Year for Nosaltnofatnosugar.com Thank You All

We had a record number of visitors to our No Salt No Fat No Sugar Journal in 2020, more than 34,600 people, eclipsing our old record set in 2017.

“Covid and the move to more eating at home sent a lot of people looking for healthier recipes like we provide,” says site Founder and Editor John N. Frank. “While a lot of people were binging on chips and junk food, I’d like to think some realized they need to get the salt, fat and sugar out of their diets as they think more about what they eat every day.”

This site’s recipe page remains its most popular feature.

Frank started the blog in late 2012 after his first angioplasty to open a blocked artery which nearly killed him. He’s since had a second stent inserted in a different artery in 2017.

He has utilized his prior experience as a food journalist to find or modify recipes to get out the excessive salt, bad fats, and high amounts of sugar that many Americans eat every day without realizing what’s in their food.

Frank recently was named a 2020 top executive by Marquis’ Who’s Who in recognition of his career in journalism, his work on this blog, his efforts to start a small theater and his volunteer work with Mended Hearts, a national peer-to-peer support group for those dealing with heart disease.

“I’ve been stuck inside all year like everyone else but I’ve tried to keep busy,” he jokes.

First salad of 2020…and so it begins

The start of any year is notorious for people resolving to lose some weight. Indeed, all the major weight-loss programs already are running ads to attract new clients this time of year.

Like millions of others, I’m resolving to drop some pounds this year too. But I don’t use any commercial diet plans. Rather, I merely need to return to what I was eating after having my first angioplasty in 2012.

Following that surgery, I dropped 25 pounds by cutting out everything I enjoyed — red meat, candy, cookies, doughnuts, cake, rich, creamy ethnic foods (think most things from Europe), high-salt ethnic foods (think anything from Asia).

Sadly, after three years of that, I began slipping back, mainly with M&Ms and cream-filled doughnuts, until, in 2017, I was forced to have a second angioplasty to open yet another blocked artery.

That second surgery really had me questioning whether changing my diet had any impact on my artery-health, since it seemed like the answer was a resounding no.

So for the past two years, I’ve been eating much more junk food than before and have gained back that 25 pounds I lost. That officially makes me a fat old man these days and I don’t like that image. So I’m starting all over again.

Here’s today’s lunch salad which I made at home. Restaurant salads are normally load with salt, fat and sugar, avoid them or strip them down to their basics if you must eat one.

I try to add as much as possible to the basic spring greens lettuce mix to give the salad some texture. Here’s a look at ingredients before I built the salad. The only thing missing in this photo is the turkey I put on. That’s leftover from our low-salt Christmas turkey.

The feta cheese is fat-free and the olives (in that black liquid) are low-salt. The beets are sold at Costco, they’re sealed and shelf-stable, not the jarred ones that are loaded with salt.

The mushrooms, tomatoes, cucumbers and even the lettuce mix were on sale at a local supermarket. Eating healthy is expensive, so always shop the sales each week to find deals.

I topped all this with olive oil (a so-called good fat) and balsamic vinegar.

Happy 2020 eating everyone!!!

A crack is appearing in eggs’ healthy image

Food science is inexact at best. I’m constantly reminded that as different nutritionists or diet proponents say they know what’s healthy and it may not be what the other person is pushing. The humble egg is a great example of that. Once it was considered bad, then good, but now bad again, according to a new study.

Time to switch to egg white omelets, according to a new study saying eggs aren’t all they were once cracked up to be.

For years, doctors and nutritionists told people worried about their cholesterol levels not to eat eggs, or at least not egg yolks which contain relatively high levels of cholesterol. But then eggs started making a healthy comeback, spurred I’m sure by studies paid for by the egg industry.

The last few nutritionists I’ve heard from actually touted eggs for their protein content and their ability to make you feel fuller after eating them. Continue reading “A crack is appearing in eggs’ healthy image”

NoSaltNoFatNoSugar.com achieves all-time high view total in January

The mission for this blog since I started it in late 2012 has been to help people with health issues eat tasty, satisfying food rather than just the bland stuff nutritionists propose after a major health incident such as my angioplasty in 2012.

Those in my family who have died from heart attacks. I miss them all.
Those in my family who have died from heart attacks. I miss them all.

But helping people is only possible if they’re listening, otherwise I’m just another tree falling in the forest, unknown and unseen and not helping anyone.

So it’s been gratifying to see our visitor traffic building year after year. More people are finding us and hearing our message. January was a record month, in fact, for views of our site. NoSaltNoFatNoSugar.com had 6,174 views in January from 3,243 visitors. Continue reading “NoSaltNoFatNoSugar.com achieves all-time high view total in January”

Let’s talk heart attacks for a minute…just a minute

Regular readers of my blog know I began this after having angioplasty to open an 80% blocked artery very close to my heart. Doctors told me I did not have a heart attack but had come very, very close on the day when I felt the pressure on my chest and it seemed like air had stopped reaching my lungs.

A graphic view of angioplasty
A graphic view of angioplasty

So while this blog is about eating no salt, no sugar, no fat recipes and no salt, no sugar, no fat restaurant meals, if you can find them, I continue to watch news about heart disease. Recently two different e-mails came to me listing heart attack triggers, one from AARP and the other from WebMD. Continue reading “Let’s talk heart attacks for a minute…just a minute”

My Diet is Better than Yours: episode update and review

I blogged recently about the new ABC show, My Diet is Better than Yours. I’m not sure I’ll write about it every week, but thought enough happened last week to write about it again here.

A second so-called fitness/diet expert got booted by the person she was trying to train. The cLean Momma Diet is history for this season, it seems, and the advocate of it got a bit testy when she got the boot, blaming her contestant for not following the plan. Really, sour grapes? Bad form, I’d say.

The No diet Plan is , so far, my favorite, but it does have a diet component, drop the processed foods and eat more fruits and veggies -- not exactly rocket science but something most people have trouble doing.
The No diet Plan is , so far, my favorite, but it does have a diet component, drop the processed foods and eat more fruits and veggies — not exactly rocket science but something most people have trouble doing.

It does bring up a good point though — each of our bodies is unique and what works for one person often does not work for another.  Continue reading “My Diet is Better than Yours: episode update and review”

2015 — a setback year in my battle against fat and sugar

My 2012 angioplasty set me on a path to change my eating habits to lessen the chance of future heart problems. I went on to drop nearly 30 pounds over the first two years after the surgery.

But 2015 proved a setback year for me, so much so that last week I went out to buy some 40-inch-waist pants again, after having thrown out the ones I had back in 2012.

Nathan's hot dogs and waffle fries, wondrous stuff.
Nathan’s hot dogs and waffle fries, wondrous stuff that led to my gaining six pounds in four days of New York City eating

Studies have pointed to increased risk fo heart problems for men with waists larger than 38 or 39 inches.

I’ve hovered between 38 and 40 most of my adult life, getting as high as a 44 at one point. I find my equilibrium waist, the size I feel most comfortable with, is normally around 39, which puts me in dubious territory heart-wise.

So what happened last year? I got tired of always being hungry, for one thing. Also, a variety of external stress factors as the year wore on simply wore down my resolve to eat well.

I gained 14 pounds over the course of the year, but six pounds of that came in December thanks to a trip to the place of my birth, New York City, where I ate all the foods I grew up loving — all high in fat, sugar, salt and calories.

My eating binge continued into the Christmas-New Year’s holidays as I once again ate chocolate and candies I have largely given up.

With a new year here now, it’s time for me to jump back on the low-salt, low-fat, low-sugar bandwagon, which will mean  a return to hunger pangs but, also hopefully, a return to a smaller waist size as I drop enough pounds to go back to my 38-inch-waist pants.

John

 

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