Foods cardiologists won’t eat — most of which I love

Sometimes it’s really not difficult to understand why I’ve had two stents in the past 111 years. The foods I always loved the most are the worst for heart health. I started this blog to find other things to eat, but when I see pieces like this, Cardiologists Share The 1 Food They Never (Or Rarely) Eat, I tend to feel very, very hungry.

*Fried chicken is on my no-eat list again, after splurging on it during Covid.*

The list includes donuts, big, fatty steaks, bacon, bologna and fried chicken! Indeed the only two things on the list that do not make my mouth water are breakfast sausages and margarine.

I grew up taking bologna sandwiches to school almost every day. In college, we would fry it, thinking that meant we were becoming chefs!

During the pandemic, I tended to leave my heart-healthy diet behind, thinking Covid would kill me before heart disease would. I ate a lot more cake and donuts, not to mention fried chicken, which a local supermarket has on special every Monday.

Eating healthy is tough. But it’s time for me to get back to it. My blood pressure rose to unacceptable levels during Covid as I gained weight. I need to drop pounds and get it under control again. Bye, bye fried chicken!!!

February 22, 2023 0

Healthy eating 2023 — keep it simply

We’re approaching mid-February, usually the time of year all those positive New Year’s resolutions start to fade away. How many of you promised to eat healthier this year, making all sorts of elaborate plans on how you’d do that? And now?

Put the trimmed broccoli in the steamer basket, cover and set the timer to the recommended cooking time. — *Want to eat healthier? Start with small steps, like steaming more veggies for nightly meals.*

Maybe you went about it all wrong, reports the Washington Post. “The science of building healthy habits consistently shows that the easier we make something, the more likely we are to succeed,” notes this Post piece. Why do we overthink our plans?

“There’s a value we place in our society in exerting self-control and being in charge,” Wendy Wood, a research psychologist at the University of Southern California and author of “Good Habits, Bad Habits,” told the Post. “Sometimes the easier something feels, it feels like you’re less in control, and it’s less appealing somehow.’’

Some advice for taking the simple approach:

Continue reading →

February 10, 2023 0

Sugar, salt limits coming for school lunches

Somehow making school lunches healthier became a political issue in recent years. The Obama administration pushed for less salt, fat and sugar in school lunches. Then the Trump administration did the opposite. Now, with Biden in the White House, federal regulators are ready to bring out restrictions on salt and added sugar in school lunches.

Associated Press reported that the USDA “proposed new nutrition standards for school meals, including the first limits on added sugars, with a focus on sweetened foods such as cereals, yogurt, flavored milk and breakfast pastries.

“The plan announced by Agriculture Secretary Tom Vilsack also seeks to significantly decrease sodium in the meals served to the nation’s schoolkids by 2029, while making the rules for foods made with whole grains more flexible.

The goal is to improve nutrition and align with U.S. dietary guidelines in the program that serves breakfast to more than 15 million children and lunch to nearly 30 million children every day, Vilsack said.”

Unfortunately, the first limits of added sugars wouldn’t;t go into effect until the 2025-2026 school year, after another national election that could upend these plans all over again.

Children’s health should not be a political issue, just as the country’s obesity epidemic should not be a political issue. Both need to be addressed, and soon.

February 7, 2023 0

No salt, No Fat, No Sugar Journal tops 88,000 views in 2022

This blog, the No Salt, No Fat, No Sugar Journal, recorded a record 88,398 views in 2022, blowing past the record set in 2021 of 80,127. The number of visitors also set a record in 2023 with 57,344 people coming to our site, well above the 43,64 who visited in 2022.

“Last year was an amazing one for us, people are finding us and, in the process, hopefully they’re cutting the salt, fat and sugar in their diets,” says blog founder and editor John N. Frank.

*Our reporting on the partial return of McDonald salads brought thousands of visitors to our site in 2022.*

The most popular post last year had to do with the spotty return of salads at McDonald’s, First look: McDonald’s 2022 salads – a shadow of what they used to be. That post attracted 16,319 views.

An earlier post, among the first to report the return of the salads which were eliminated during the Pandemic, McDonald’s salads are sneaking back onto menus, attracted 5,225 views.

“Salads are the only almost-healthy item on McDonald’s menus. There is obviously interest in them. LEt’s hope the burger chain does more to make them healthier, and tastier than what they offer now,” says Frank.

January 5, 2023 0

Say hello to Multo

I started this blog in 2013 because of heart health issues that began in 2012 when I almost died from a blocked artery.

The upshot was that I had to completely change how I ate, finding recipes with no salt, no fat and no sugar. As part of my road since then, I started a local chapter of Mended Hearts, a national support group for heart patients.

At our latest online meeting, we had a demonstration of a new cooking appliance, the Multo Intelligent Cooking System. It’s designed to replace a lot of tools you already have in your kitchen and bring some high-tech to your cooking. And it can create heart-healthy recipes which use little to no salt, fat or sugar.

Cookingpal, the Hong Kong company that markets Multo, was kind enough to send me one to try out in my kitchen. I’ll be doing that in the coming days.

It comes equipped with its own smart pad that has recipes you can make with the Multo. Or you can go into manual mode to create your own. The Multo can steam and saute. It can also create dressings, something I may start with.

In our Mended Hearts demo, Multo Chef Jamie Foy from Hong Kong made us salmon with asparagus, a breakfast smoothie and a pomegranate salad.

You can see the salmon and asparagus, along with some cauliflower also made in the Multo, here.

As I become more adept at using it, I’ll be posting other recipes I try from its recipe library as well as my own creations.

My thanks to Multo for allowing me the opportunity and for bringing Chef Foy to our Mended Hearts online meeting in December.

If you want to learn more about Multo, or buy one, just click here.

December 16, 2022 0

Trader Joe’s is dead to me; its low-salt products are gone

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 gone, a very, very sad loss for people trying to eat healthy.*

I’ve been eating Trader Joe’s High Fiber Cereal for breakfast for longer than I can remember, definitely longer than the 10 years since my first stent was put in. It was lower in sugar and salt than competitors and tastier too.

But I say was because it’s disappeared from Trader Joe shelves for the second time this year and I fear this time its gone for good. I visited three Trader Joe’s in Cook and Lake Counties, Illinois, recently and the cereal is nowhere to be found.

I also discovered that Trader Joe’s has dropped it’s no-salt-added salsa.

The two losses join a string of Trader Joe product disappearances. Here’s what I once bought regularly at Trader Joe’s:

Salt-free whole wheat bread

No-salt-added marinara sauce

No-salt added shrimp sauce

High fiber cereal

No-salt-added salsa

Trader Joe’s has decided to make it easier for Americans to continue eating more salt than is healthy for them.

I have no reason to shop there any longer so #traderjoesisdeadtome.

It’s very sad to see a food store abrogating its responsibility to offer at least some healthy offerings.

November 18, 2022 0

Here’s a 7-day no-added-sugar meal plan

Having eaten a ton of sugar in my two weekend trips to New York City in August and early September, I’m more concerned than usual about my blood sugar levels. So I recently posted about unexpected ways your blood sugar can rise and today I’m posting this 7-day no-added-sugar diet plan from Eatingwell.com.

My lemon salmon. I used leek instead of scallions and it came great. I loved the garlic flavor. — *My lemon salmon…salmon is one of the items on this 7-day plan that I do enjoy.*

The plan is based on the Mediterranean Diet, which doctors and nutritionists generally is the best to follow for those concerned about their health.

Continue reading →

September 16, 2022 0

Burn Pit BBQ spices offer good flavor, kick in the hot offerings

Back in July, I received some spice samples from a Wisconsin company, Burn Pit BBQ. I’ve since had the opportunity to use them, and to get reviews of the spiciest ones from my formerly food-blogging daughter who loves hot sauces. We agreed all our experiences with the samples were positive. We can recommend these to spice lovers.

*A sampling of Burn Pit BBQ offerings we tried.*

I particularly enjoyed the garlic seasoning, called Ground Pounder, on my steaks. My daughter tried the hot sauce and found it flavorful with a hint of cajun seasoning. We both tried the Fire in the Hole mixture and found it hot but not overwhelming, a plus for someone like me who avoids the hottest of the hot.

Keep in mind these are not salt-free mixtures, but can be considered low-salt (the garlic mixture, for example, has 110 mgs of sodium in half a teaspoon; Fire in the Hole has 95 mgs). Nutrition information for each offering is viewable on the company website.

Continue reading →

September 9, 2022 1

Trader Joe’s High Fiber Cereal is Back on Store Shelves!

After weeks away, Trade Joe’s High Fiber Cereal is back on store shelves in my Chicago north suburban store. I stocked up on eight boxes Sept. 1 after trying a variety of alternatives during the weeks the TJ’s cereal was not available.

The shopping trip reminded me of a lot of reasons I prefer the Trader Joe’s to other high fiber cereals. Not the least of those factors is the price, $2.99 a box. For alternatives, I paid $6.99 for Fiber One, $4.99 for All Bran on sale and $4.99 for Buds on sale (each was $1.80 off their regular prices).

Given that I eat a box a week for breakfast, the savings over a year are substantial — $208 compared with Fiber One, $156 with All Bran or Buds (assuming I get those for the sale price all year).

I’m thankful that TJ’s high fiber cereal has not joined all the other low-salt, low-sugar products Trader Joe’s has cut in recent years, such as salt-free shrimp sauce, salt-free whole-wheat bread and no-salt-added marinara sauce.

September 7, 2022 0

July 4th’s gone, but Labor Day is jsuta round the corner — here are some Labor Day side dish ideas

You can tell I’ve been holding onto this piece for a few months, 4th of July Sides from CookingLight.com. It’s early August as I write this and Labor Day is looming at the next big family cookout day, so why not take a look at some of these for that meal?

A simple approach, fresh tomatoes, fresh basil and wonderful olive oil. — *A simple side dish, fresh tomatoes, fresh basil and wonderful olive oil*.

As always, be careful about salt, fat and sugar content. Just because a dish makes it into a magazine that’s talking about “light” cooking, whatever that is, does not mean it is watching salt, fat or sugar content.

A recipe like Creamy Black Pepper Coleslaw has fat and salt in it. Not a lot you might say. But think of it as one part of your larger meal, the salt and fat can add up fast at a traditional American cookout.

I’m more likely to make sides with things I’ve grown during the summer, like tomatoes and green beans. Check out these side dishes I’ve written about in the past.

August 4, 2022 0

Category: heart-healthy eating

Foods cardiologists won’t eat — most of which I love

Healthy eating 2023 — keep it simply

Sugar, salt limits coming for school lunches

No salt, No Fat, No Sugar Journal tops 88,000 views in 2022

Say hello to Multo

Trader Joe’s is dead to me; its low-salt products are gone

Here’s a 7-day no-added-sugar meal plan

Burn Pit BBQ spices offer good flavor, kick in the hot offerings

Trader Joe’s High Fiber Cereal is Back on Store Shelves!

July 4th’s gone, but Labor Day is jsuta round the corner — here are some Labor Day side dish ideas

Blogs I Follow

Start here