Tuesday, December 21, 2010

Healthy Holiday Foods of the Season

As seen on Channel 7 KMGH
Recipes posted under "Recipes" section
December 21, 2010

Be nice instead of naughty and concentrate on the healthful foods of this holiday season. Naughtiness doesn’t always have to doom you to those extra pounds. But unabashedly indulging in the seasonal treats from now until those resolutions kick in may mean facing an exclusively elastic-waistband wardrobe in the New Year.

How much weight does the average person gain each holiday season?
• The good news is that it is an urban myth that we gain a traditional 5-7 pounds every holiday season. According to the National Institutes of Health (NIH) it is actually closer to only one or two pounds.
• The bad news - we seldom ever lose those pounds, adding to the weight season after season.
• And for people already overweight, the gain is an average 5 or more pounds each holiday.

So should we stay away from all those tempting holiday foods?
• Absolutely not. An outright ban of a favorite holiday food simply intensifies craving for it.
• Try eating a very small amount of the item, be it Christmas cookies or candy, and then get it out of the house. Take it to work for your co-workers to share and enjoy.
• I’m here to talk about what to add to your diet rather than what to take away. There are plenty of good-for-you foods lurking in between the calorie bombs.
• Portion control the high calories foods and find ways to enjoy the healthier foods of the season.

Examples of holiday foods that will add both enjoyment and good nutrition.
• Pomegranates are at their peak during the holidays. Their rich red color and tart flavor can add a lot to hot soups, cold salads and beverages.
• They are high in vitamin C, fiber and potassium
• You can sprinkle on a salad or use to make a granite as a nice counterpoint to the heavier dishes on you menu.

Can chocolate actually be a part of healthy holiday food?
• Yes, this sweet treat in moderation is connected with many health benefits.
• Clinical studies show that eating small amounts of chocolate each day- about 30 calories' worth-helps lower blood pressure that in turn may reduce your risk of stroke or coronary heart disease.
• Several long-term studies have found the benefits in dark chocolate may contain at least 70 percent cocoa solids, which contain higher levels of the antioxidant flavonoids responsible for its heath benefits.
• Caution: Chocolate may help to prevent heart disease, but only if it replaces other energy-dense foods, such as snacks, in order to keep body weight stable.

Of course cranberries are popular during Thanksgiving. Ideas for its appearance on the Christmas table as well. Why are they good for you, and are canned cranberries as healthy as the raw?
• Cranberries are low in calories and rich in fiber, and potassium, which makes them a perfect part of a healthy diet. These holiday colored berries contain unique compounds with antibacterial properties that may help prevent urinary tract infections.
• Cranberries are among the berries that are the richest in antioxidants, believed to fight the free radicals which damage cell structures, help the immune system and possibly ward off potential cancer cells from forming.
• Fresh cranberries the highest levels of beneficial nutrients, but most people will not eat because of the sourness. Dried cranberries and cranberry sauce are the next highest source of nutrients.

Cocktails, mixed drinks, eggnog and other holiday drinks can quickly add up in calories. Suggestions to celebrate with holiday spirits that are better for you.
• Good alternatives for celebrations can include sparkling or hot apple cider, light eggnog or seltzer mixed with fruit juices.
• If you’re going to drink, wine is the most calorie-friendly selection with approximately 20 calories per ounce.
• Of the wines, studies have shown that that certain components in red wine, resveratrol and polyphenols, might play an important role in preventing damage to blood vessels, reducing bad cholesterol, preventing blood clots, improving blood flow, and inhibiting the development of certain cancers.
• Add a cinnamon stick to stir hot mulled wine. Cinnamon has the highest antioxidant capacity of any spice. Sprinkle extra cinnamon on those holiday dishes and cocktails this year.

These foods are at their peak popularity from October through December, just in time to add to the festivities of the season, and flavor and numerous health protective effects to your holiday meals.

Sunday, July 25, 2010

Really Simple Really Bold Ways to Boost Flavor

Myths about Flavor
• Old school thought was that we needed fat or salt to give flavor to foods.
• While these do add some taste notes, too much can be unhealthy in terms of extra calories, saturated fat, trans fats.
• Too much sodium is linked with hypertension or high blood pressure

In a recent survey, when people were asked what are the major factors they consider when choosing food: Taste reigned supreme at number one.
• Not surprising in these cost conscious times, price ranked second.
• Then health of the food and convenience rounded out the top four factors

What is Taste vs. Flavor?
• Traditionally we identify four tastes = sweet, sour, salty, bitter
• And now taste scientists and chefs recognize a fifth taste called umami. In English, it is sometimes described as "meaty" or "savory". In the Japanese, the term umami is used for this taste sensation, whose characters literally mean "delicious flavor."
• Umami doesn't have a pleasant taste alone, but makes the taste of foods more pleasant. High levels of free glutamate are found in dried seaweed, tomatoes, parmesan cheese, anchovies, fish sauce and mushrooms, as well as in meats.

Flavor is the works
• Taste + aroma + texture + mouthfeel + color all together equal flavor

So how can we achieve great flavor without adding unhealthy amounts of fat and salt?
There are five really simple, really bold ways to boost flavor
1. Layering umami
2. Adding aromatics
3. Using rubs
4. Drying it
5. Adding sauces
I have brought three mouthwatering dishes that illustrate these ways to add flavor without compromising your health.

Peppery Dijon Parsley Rub on Beef Filet
From Chef Dave Zino, National Cattlemen’s Beef Association
1. Umami. Beef and other meat contain an umami providing protein. Free glutamate, which results when glutamate is released during the breakdown of a protein molecule, occurs naturally in many foods.
2. Rub. Rubs boost flavor without adding fat. Apply 2 hours before grilling or up to two hours in advance.
3. Aromatics. Add aromatic vegetables and herbs which give off deep, well-rounded flavors and pleasing aromas when cooked such as onions, celery, carrots, garlic and parsley. This rub is made with two large cloves of garlic in addition to flavorful Dijon mustard, parsley
Grilled Tuna with California Golden Raisin Chutney
From californiaraisins.org
4. Drying it. Drying food boosts and concentrates flavors. Example of California raisins which are dried grapes.
a. California raisins are a fruit. And just ¼ cup counts as a fruit serving and is a tasty way to help meet recommended daily fruit servings.
b. Raisins are fat- and cholesterol- free, naturally low in sodium, and deliver dietary fiber and anti-oxidants.
c. It’s a 2 for 1 benefit- great flavor and good nutrition at the same time.
5. Add salsa, chutneys and sauces. Turn simple grilled meat or fish or any basic dish into an impressive restaurant-style meal. Elegant touch, and this chutney contains California golden raisins as well as flavorful spices such as red pepper, and ginger to boost flavor.

Tomato Soup with Arugula Pesto
From epicurious.com
Tomatoes contain high levels of the umami provider glutamic acid, and as the fruit ripens these levels of glutamic acid increase.
The fresh ripe tomatoes are also dried in the oven to concentrate their umami flavor.

Keep your pantry stocked with
Umami such as tomatoes and parmesan cheese
Dried mushrooms, dried tomatoes and raisins
Aromatics like onions and garlic
Combinations of these used to make rubs, salsas and sauces

Tuesday, June 29, 2010

Dazzle your family with color! Put a rainbow of colors on your plate

As seen on Channel 7 June 29, 2010

What is an easy and simple way to ensure our families get the variety of fruits and vegetables they need in order to eat healthy?
• Eating fruits and veggies in a variety of colors — red, dark green, yellow, blue, purple, white and orange — not only provides eye candy but mixing things up also provides a broad range of nutrients.
• Think variety and think color by creating a rainbow on your plates.

What is so important about eating a wide variety of colors?
• According to a recent analysis of U.S. food intake data, 80 % of Americans aren't getting enough variety in the colors of fruits and vegetable they eat to provide adequate anti-oxidants, phytonutrients, vitamins and minerals that provide a broad range of health benefits for our bodies.
• Fruits and vegetables are excellent sources of these valuable nutrients.
• The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits

Show us the colors!
• The color of each food represents a beneficial nutritional value needed to keep a well-rounded diet.
• Red-colored foods contain high amounts of lycopene, which has been thought to help prevent some cancers and heart disease. They also contain anthocyanins which are antioxidants that can protect us from cell damage.
o Blood oranges, cherries, red grapes, pomegranates, beets, watermelon, radishes, tomatoes, red beans and rhubarb
• Orange-colored foods have carotenoids and high amounts of beta-carotene in particular. Carotenoids help repair DNA, prevent cancers and heart disease. They also help keep our skin and eyes healthy and protect us from infections by boosting our immune system.
o Cantaloupe, mangos, peaches, carrots
o Pumpkins and gourds can be more than just fall decorations!
• Yellow foods - high doses of antioxidants and vitamin C. Vitamin C helps to keep our dental health good as well as helping us heal cuts, improves circulation, prevents inflammation and prevents heart disease.
o Pineapples, lemons, rutabagas, and corn
• Green foods: the darker the color the better they are for you.
o Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems.
o Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Blue and purple foods have a pigment called anthocyanins which is a powerful antioxidant that protects cells from damage; reduce risk of cancers, stroke and heart disease. Also remember that dark blue and purple foods are thought to help with the signs of aging by improving memory function, skin health, and reducing damage caused by free radicals in the body.
o Blueberries, blackberries, concord grapes, plums, eggplant
• White-colored/Brown/Tan foods, such as onions, garlic and potatoes are rich in potassium which proves healthy for your heart.
o Cauliflower, jicama, potatoes, ginger

Summer is the perfect time to enjoy the bounties of the garden. Where should we shop to get the best fruits and vegetables?
• In the summer, it is always fun to shop at our local famer’s market. You can purchase fresh foods, and it’s great to come out and be part of the community, see and talk to people, spend some time outdoors, as well as support local farmers.
• Supermarkets are meeting produce demands and providing a wealth of tropical fruits and vegetables that are not grown in our climate.
• And while fresh is good, it is not always better. Contrary to popular opinion, fruits and vegetables that are canned, frozen or dried are as nourishing and nutrient-rich as fresh-sometimes even more so.
• The important point is to color-coordinate your plate and make it fun to eat both tastefully and visually.

Get recipes and ideas to get more of these into meals in easy, creative and tasty ways. Go to www.denverchannel.com and click on “Links mentioned on 7 News.”
• Make a tropical rainbow fruit salad with fruits of each color: oranges, pink grapefruit, mango, papaya, kiwifruit, bananas, and purple grapes.
• Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.
• Sauté your own medley of mixed vegetables using each color: red onions, carrots, corn, jicama, broccoli and black beans.
• Try a spinach salad with dried cranberries, canned mandarin oranges and red onion with your favorite vinaigrette.
• Make fruit-sicles: Puree your favorite fruit such as melon, peaches, banana, and/or berries with 100% fruit juice. Freeze in ice cube trays or paper cups or popsicle molds for a refreshing treat. Use fresh, frozen or canned.
• Make a refreshing summer beverage using 100% juice and iced tea.
• Roast a whole head of garlic to make a delicious spread for an appetizer or on sandwiches.
• Steam edamame for a fun snack. Kids love it!
• Make a Greek-inspired salad: romaine lettuce, tomatoes, red onion, chick peas, black olives and artichoke hearts.
• Make confetti coleslaw: shredded green and red cabbage, grated carrots, julienned kohlrabi and finely chopped red and yellow peppers.
• Make a Mexican pizza with tortillas, refried beans, salsa and grated low fat jalapeno cheese. Bake.
• On a busy night, check out the unique combinations of veggies in the frozen section to build a meal – a quick stir-fry, vegetable soup or stew, or a frittata.
• Make a dried fruit and nut mix for snacks. They make great gifts too. Include dried apples, apricots, cranberries, peaches, pears, cherries and mixed nuts.
• Try some different veggie toppings on your pizza:
o eggplant and black olive
o pineapple and onion
o red and green peppers and mushrooms
o fresh tomato and spinach
o broccoli and green olives
o or get the whole shebang

Fresh Tomato Sauce
• 1 to 1 1/2 pounds ripe tomatoes, about 3 large tomatoes
• 2 garlic cloves, peeled and minced
• 3 tablespoons olive oil
• 1/4 cup chopped fresh basil
• 1/2 teaspoon salt, or to taste
• black pepper, to taste
• 1 pound spaghetti
• freshly grated Parmesan cheese for serving
If desired, peel tomatoes; remove seeds, straining juice into a bowl. Save the juice and discard seeds. In a food processor, combine garlic, tomatoes with juice, 3 tablespoons olive oil, and basil. Pulse quickly to chop roughly. Pulse more for a smoother sauce, if desired. Transfer to a bowl, add salt and pepper and let stand to marinate for about 20 minutes.
Cook pasta until just tender, drain and toss hot with the marinated tomato sauce. If hotter spaghetti is desired, heat the sauce just until hot on stovetop or in microwave. Serve immediately with Parmesan cheese.
Serves 4 to 6.

Saturday, June 26, 2010

Red, white and blue for July 4th holiday

As seen on Channel 4 KCNC

From backyard barbeques to front porch fireworks, the 4th of July is a cherished acknowledgement of American independence. With celebrations in full swing, the family will be ready for festive dishes to mark the holiday.

Local dietitian Mary Lee Chin has brought a number of red, white and blue food recipes to sample. And being a dietitian, she will also highlight the health benefits of these celebratory dishes.

Focus on nutrient-rich foods which can help children and adults get the vitamins and minerals they need.
• Low-fat or fat-free dairy, whole grains, fruits and vegetables are encouraged for a wholesome diet and are sources of those specific nutrients of which many Americans are not getting enough of.

The Dietary Guidelines for Americans identified “nutrients of concern” in the diets of American adults and children – nutrients that adults and children need to eat more of.
• Five nutrients were identified in children’s diets as nutrients of concern, and they include calcium, potassium, fiber, magnesium and vitamin E.
• Seven nutrients were identified as “lacking” in the diets of American adults. These include calcium, potassium, fiber, magnesium, and vitamins A, C and E.

Begin the theme by setting out red, white and blue parfaits at breakfast.
• Dairy foods such as yogurt supply three of the five nutrients of concern for which children have low intakes: calcium, potassium and magnesium.

Salads are an excellent way to deliciously get the recommended daily 4 servings of fruit and 5 servings of vegetables.
• The darker the leaf, the higher the concentration of the anti-oxidant, beta carotene. So spinach, with its deep green leaf is an excellent salad green.
• Pair with strawberries and blueberries for these berries anti-oxidant power –and to provide the red and blue color.
• White jicama adds crunch and fiber
• The California raisins in the salad dressing are fat and cholesterol free and deliver potassium and anti-oxidants.

For an easy and cool appetizer, try red pepper hummus, and serve with blue corn chips and white strips of cucumber.
• Hummus is not only delicious to eat, but also contain vitamins, minerals, amino acids.
• And offer a variety of vegetables and whole grain crackers as dippers.

Pizza may come from Italy, but it is an all-American favorite. Here is Raisin, Ham, Goat Cheese and Pecan Pizza.
• OK—may have stretched the blue color a bit by the rehydrated raisins.
• Nuts like pecans contain healthy monounsaturated fats, protein, fiber and a host of vitamins and minerals, including vitamin E, selenium and magnesium.

Cannot forget dessert. A fruit based dessert such as All-American Apple Raisin Tartlets can help you reach the recommended two cups of fruit a day.
• Adding raisins to recipes will help you achieve the fruit recommendations. Just ¼ cup of California raisins counts as a fruit serving.
• And this fun recipe may not be red, white and blue, but I included it as the shape reminds me of fireworks.

According to a recent analysis of U.S. food intake data, 80 % of Americans aren't getting enough variety in their diet to provide adequate anti-oxidants, phytonutrients, vitamins and minerals that offer a broad range of health benefits for our bodies.
• So when you think of holiday foods, go a bit lighter, choose a variety of colors which provides a variety of nutrients-and for the upcoming Fourth of July, think of red, white and blue.
• Recipes will be on www.maryleechin.com


Berry parfaits – Yogurt, strawberries, blueberries

Spinach, strawberry, Blueberries and Jicama salad with Raisin Citrus dressing
1 (6 oz. package baby spinach
8 oz. (1 ½ cups) fresh strawberries, hulled and sliced in half
½ cup fresh blueberries
½ cup jicama sticks

Raisin Salad dressing
¾ cup reduced-fat sour cream
¼ cup fat-free (skim) milk
1 tablespoon honey
1 tablespoon lime juice
1 tablespoon orange juice concentrate
Grated peel of 1 medium orange
¼ teaspoon salt
¼ cup raisins

Combine sour cream, milk, honey, lime juice, orange juice concentrate, orange peel and salt in small bowl. Blend well, add raisins.

Red pepper hummus with blue chips, cucumber strips

Raisin, Ham, Goat Cheese and Pecan Pizza
1-11 oz. canned thin pizza crust
2 tsp. vegetable oil
2/3 cup raisins soaked in 2/3 cup hot water for 15 minutes
3 oz. crumbled goat cheese
1/4 cup chopped pecans
1 cup cubed, cooked ham
2 Tbs. chopped fresh rosemary or 2 tsp. dried rosemary
1 1/2 Tbs. honey

Spray a cookie sheet with non-stick cooking spray and unroll the canned pizza crust on it. Bake the crust for 5 minutes at 400°. Remove crust from oven and brush with vegetable oil. Top with drained raisins, cheese, pecans, ham and rosemary. Drizzle with honey. Bake another 5 – 6 minutes or until crust is golden brown. Cut into 18 pieces.

2 tablespoons heart-healthy buttery spread
4 medium green apples, peeled and sliced
1/4 cup brown sugar
1 teaspoon cinnamon
1 cup California raisins
18 sheets phyllo dough
Butter flavor cooking spray
9 tablespoons shredded low-fat sharp Cheddar

Preheat oven to 375°F and spray 12 cupcake tins with nonstick cooking spray. Melt buttery spread in a large skillet over medium heat. Stir in apples and cook, stirring frequently, for 10 minutes. Stir in brown sugar and cinnamon and cook for a minute more; add raisins and set aside. Meanwhile, lay 1 sheet of phyllo on a cutting board; keep remaining covered with a damp towel to prevent drying. Spray sheet with cooking spray. Repeat with 5 more sheets, sprinkling 3 tablespoons cheese in under the last layer; press firmly to keep cheese in dough. Repeat twice more to make 3 rectangles. Cut each in half crosswise, then cut each piece into 6 strips. Press 3 strips into each tin letting the dough fold over the top by about 1/2-inch. Fill with equal amounts of fruit. Bake for 10 minutes; tent loosely with foil and bake for 10 minutes more.

Makes 12 small desserts

Tuesday, May 11, 2010

Asian American Pacific Heritage Month 2010

As seen on KMGH - TV 7
May 11, 2010

Asian Pacific American Heritage Month

Channel 7 May 11, 2010

1. What is Asian-Pacific American Heritage Month?
The month recognizes focuses national attention on the concerns, contributions and history of Americans of Asian and Pacific Islander descent in the United States. Chance to showcase a vibrant and very diverse culture.

2. Why was May chosen?
The month of May was chosen to commemorate the immigration of the first Japanese to the United States on May 7, 1843, and to mark the anniversary of the completion of the transcontinental railroad on May 10, 1869. The majority of the workers who laid the tracks in the west, including my great-grandfather, were Chinese immigrants.

3. When you say Asian-Pacific American, what groups does that term encompass? A rather broad term, Asian-Pacific includes people from the entire Asian continent and the many Pacific islands of Melanesia including Fiji, and the Solomon Islands, Micronesia and Polynesia.

3. How did start?
Like most commemorative months, Asian-Pacific Heritage Month originated in a congressional bill. In 1977, a resolution was introduced to proclaim the first ten days of May as Asian-Pacific Heritage Week. In 1978, President Jimmy Carter signed a resolution designating the annual celebration. Twelve years later, President George H.W. Bush signed an extension making the week-long celebration into a month-long celebration.

5. How will it be recognized in Denver?
There are many events, some of which are open and free to the public, as well as ticketed performances. One free event to note is: Asian Roundtable's Asian Pacific Heritage Month Community Celebration. Saturday, May 15, Noon to 3 p.m, Wells Fargo Hershner Room, 1700 Lincoln St., Denver. Includes food and performances.
The Asian Pacific American Heritage Month Project kicks off its inaugural tour to educate students across five local elementary schools about AAPI history on May 10. Cultural performances from various countries will take place, Le said, including taiko drumming from local group Mirai Daiko. There will be presentations and teachers will be given weeklong lesson plans focusing on AAPI history. In addition, organizers will hang posters that will stay in the schools throughout May.

For a listing of more events go to the Channel 7 website. (These can be listed on website. List is below.)

6. And like in all cultures, food is always an important part of any celebration.
Today I have brought samples of dishes from an appropriately named cookbook, The Asian Grandmothers Cookbook. The author gathered treasured family recipes from Asian grandmothers of all Asian ethnicities from all over the United States, including two recipes from my 94 year old mom.
Beef, Tomato and Pepper Stir-fry (mom’s)
Steamed Beef Meatballs with Tangerine Peel (mom’s)
Chinese Broccoli in Oyester Sauce
Rice Cooker Casserole (demonstrate)

Cultural Events in celebration of Asian Pacific American Heritage Month
Asian Roundtable's Asian Pacific American Heritage Month Community Celebration
Date: Saturday, May 15
Time: Noon to 3 p.m.
Place: Wells Fargo Hershner Room, 1700 Lincoln St., Denver
Price: Free and open to the public
For more information, call Peggy Yujiri at 303-931-2034 or Lily Shen at 720-256-8888.
11th annual Indian Dance Festival
Date: Saturday, May 15
Time: 4:30 p.m.
Place: Abraham Lincoln High School, 2285 S. Federal Blvd., Denver, 80219
Cost: $15/preferred seating; $8/general seating; $5/students (with valid ID), children under 10 and senior citizens
Organized by the Kerala Association of Colorado. For more information, go to www.colorkerala.org.
Pan-Asian Events
Asian Student Alliance presents eXpressions
Date: Wednesday, May 12
Time: 6 p.m.
Place: Davis Auditorium in Sturm Hall on the DU campus
Cost: Free and open to the public
2010 Asian-American Heroes of Colorado ceremony and brunch
Date: Saturday, May 15
Time: 11 a.m.
Place: Saigon Landing, 6585 Greenwood Village Blvd., Greenwood Village, 80111
Cost: $20
2010 Miss Colorado Asian Pacific American Pageant
Date: Saturday, May 15
Time: 5 to 9:30 p.m.
Place: Lakewood Culture Center, 470 South Allison Parkway, Lakewood, 80226
Price: $20/seniors and students; $25/silver; $50/gold; $100/VIP
For more information, go to www.cocnews.com/misscoloradoasian.
12th annual Asian Model Mother's awards ceremony
Date: Sunday, May 16
Time: 5:30 p.m.
Place: Empress Seafood Restaurant, 2825 W. Alameda Ave., Denver, 80219
Cost: $25/adult; $20/senior
The Denver Chinese Culture Center and CACEN (Colorado Asian Culture & Education Network) will host the 12th Annual Asian Model Mother's Awards Ceremony. Please make reservations with Nai-Li Yee at 303-368-7866.

Monday, March 15, 2010

Licking the Salt Habit

Before surging obesity rates made villains of trans fats and sugars, salt was the big nutritional bad guy in the American diet, linked to hypertension, heart disease and stroke.
• Then waistlines expanded, and the focus shifted to fats and sugars.
• Aware that Americans' salt consumption has risen by 50 % over the past 40 years largely because of an increased reliance on a diet of processed and restaurant foods, public health experts and politicians are attempting to put the spotlight back on salt and its harmful health effects.
• The latest big bad wolf in the American diet – SALT – current hot nutrition topic

Recent research shows that overall health in the United States could be significantly improved with only a modest reduction in the annual consumption of salt.
• A recent study published in January this year in the New England Journal of Medicine - calculated the benefits of a decrease.
• If everyone consumed half a teaspoon less salt per day, there would be between 54,000 and 99,000 fewer heart attacks each year and between 44,000 and 92,000 fewer deaths
• High levels of sodium are linked to hypertension, which leads to heart disease.

The definitions
• The terms salt and sodium are related but not interchangeable.
• Sodium refers to the chemical element, with 2,300 milligrams as the recommended daily allowance.
• Salt, refers specifically to sodium chloride -- 40 percent sodium and 60 percent chloride.

How much are we eating?
• Most Americans consume estimated average intake of 3,436 mg per day.
• 2009 study by the Centers for Disease Control and Prevention shows that more than 2 out of 3 adults are in population groups that should consume no more than 1,500 milligrams .
• These include people with high blood pressure, the elderly and African-Americans according to government recommendations.
• 1500 mg is also the amount the American Heart Association recommends.
• Everyone else should set a limit of 2,300 mg per day-equivalent of 1 teaspoon of table salt.
• Sodium equivalents in salt. <¾ teaspoon salt (AHA value); 1 1/2/ teaspoon salt (actual aver. Intake); <1 cup salt (aver. monthly intake)

Some controversy
• Not every expert in the field of salt science is persuaded that sodium reduction is necessary.
• Sodium is essential in regulating water balance, pH (acid balance), normal pressure in the fluids surrounding cells and in nerve transition.
• Health change, smoking would be No. 1 and salt intake would be somewhere well below it.
• Yet already the mayors of New York City and San Francisco are asking that restaurants in their cities voluntarily lower sodium content of the meals served.
• Theory that small changes in salt, such as lowering content in tomato sauce or breads and cereals by a small amount, would achieve small changes in blood pressure that would have a measurable effect across the whole population.
• Given the upside, which would translate into lower health-care costs, what are people waiting for? The challenge comes in the sacrifice.

What can you do?
• Obvious thing to do, but avoiding the saltshaker at home barely makes a dent in sodium intake.
• Seventy-five percent of the salt consumed by Americans is derived from processed foods and from foods served at restaurants - -not the salt shaker.

Avoiding processed foods is a good first step toward eating a more healthful diet
• Sodium has several functions in the processed food supply. Various forms of sodium, including salt are used as preservatives against food borne pathogens, to modify flavor, binds ingredients, enhances color, and serves as a stabilizer.
• Sodium is an essential nutrient, but very little is needed in the diet.
• Limit processed foods as they contain approximately 3/4 of the sodium we consume.

Begin with the basics
• Eat a lot of fresh fruits and vegetables.
• Choose from the large variety of low-sodium processed food products.
• Decrease taste for salt gradually.
• Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium.
• Add fresh lemon juice instead of salt to your dishes.
• Don’t use the salt shaker. Use the pepper shaker or mill.

Pay close attention to labels
• Shy away from foods that have greater than 10 percent of the recommended daily allowance for sodium.
• The most important thing to know is just because food doesn't taste salty doesn't mean it's not high in sodium, so always check the nutrition panel.
• It is important to look at the label to check the amount of sodium in one serving and to determine the number of servings you normally consume.

The bottom line
• This spring, Institutes of Medicine to release report - Strategies to Reduce Sodium Intake.
• While there is a push on by federal agencies and municipalities to decrease sodium in the American diet, you don’t need to depend upon them to make changes.
• Although it can be tough to keep track of sodium intake, online food diaries, such as www.mycalorie counter and www.calorieking, can help.
• Go to www.maryleechin.com to get more information on salt and lowering your sodium intake.

Label language
Food labels give shoppers a clue as to how much, if any, sodium is contained in the product:
>> Sodium-free: less than 5 milligrams per serving
>> Very low sodium: 35 mg or less
>> Low sodium: 140 mg or less
>> Reduced sodium: reduced by at least 25 percent but still might not meet low-sodium guidelines
>> Unsalted or no salt added: made without salt but still contains any naturally occurring salt

Saturday, February 6, 2010

Chinese New Year Lion Dance Calendar 2010/ Dim Sum Restaurants

Far East Center-Denver
Corner of Federal and Alameda


Sunday, February 14th
12:00 noon Shaolin Hung Mei
1:30 Wah Lum
3:00 Dong Tay Hoa
4:30 Wu Shu Martial Arts

Saturday, February 20
12:00 noon Chua Nhu Lai
2:00 Tai Kung Ha


Palace Chinese
6265 E Evans Ave
Denver, CO 80222
(303) 782-0300

Empress Seafood Restaurant
2825 W Alameda Ave
Denver, CO 80219
(303) 922-2822

King's Land Chinese Seafood
2200 W Alameda Ave
Denver, CO 80223
(303) 975-2399
Palace Chinese

Star Kitchen
2917 W Mississippi Ave #5
Denver, CO 80219
(303) 936-0089