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YOUR HEALTH AND NUTRITION NEWS!

Wednesday August 8, 2007
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In This Issue:

Feature Article - How to Follow a Low-Sodium Diet.

Feature Recipe - High-Fiber Italian Bean and Tuna Salad.

Health Tips! - For Safety, Hold The Call!

FREEBIES & SAMPLES - Screen Cleaning Wipes, Sample of L’Oréal,
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Featured Article
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How to Follow a Low-Sodium Diet

(ARA) - If you've recently suffered a heart attack and
been told you have heart failure, don't panic. There are
simple adjustments you can make in your lifestyle that may
help you feel and do better.

For example, your doctor likely advised you to cut back on
your sodium (salt) intake and here's why. Heart failure
causes the body to hold on to extra sodium, which in turn
causes extra fluid to build up in your body. The extra
fluid makes your heart work harder, which is not a good
thing for a muscle already under strain.

Cutting back on sodium is admittedly a challenge because
sodium is everywhere. The typical American diet has more
salt in it than you may think. Processed foods, like frozen
dinners, boxed noodle and rice dishes, canned soups and
canned vegetables, are very high in sodium. So, even if you
do not add salt while cooking or use a salt shaker at the
table, you are probably eating too much.

What can you do to cut back on the sodium? Here are four
tips from the Heart Failure Society of America, a non-
profit organization of health care professionals and
researchers who are dedicated to enhancing quality and the
duration of life for patients with heart failure and
preventing the condition in those at risk:

1. Stop adding salt to your food.

By simply taking the salt shaker off the table, and
stopping the practice of adding salt to food when cooking,
you can cut your sodium intake by as much as 30 percent.
Foods with less sodium can still be considered tasty. There
are a lot of seasoning options available to spice things
up. These include black, cayenne and lemon pepper; fresh
herbs like garlic, onion powder, dill, parsley and
rosemary; lemon juice; and flavored extracts like vanilla,
almond, etc.

2. Adapt preferred foods to low-sodium versions.

There are low-sodium substitutes for many of the foods you
like. For example, instead of preparing a country ham, you
can make a fresh lean pork roast. Instead of buying lunch
meats, which typically contain high amounts of sodium, you
can cook fresh chicken, turkey, roast beef or pork without
adding salt and then cut it up for sandwiches the next day.
If you like soup, instead of buying the canned version
which is high in sodium and preservatives, you can cut up
fresh vegetables, put them in a slow cooker and use herbs
and spices for seasoning.

Many types of canned vegetables you enjoy are also
available in low-sodium versions. Just look for labels that
say sodium-free, no-salt, low-sodium, reduced-sodium or
unsalted.

3. Pick foods naturally low in sodium.

Generally, you can eat as much fresh food as you want
without counting the sodium content. Fresh fruits and
vegetables, including freshly squeezed fruit and vegetable
juices, have very little sodium. The same is true for fresh
meat, poultry and fish.

If you are not eating fresh foods, choose other low-sodium
foods as much as possible, such as canned fruits, plain
frozen vegetables and dried beans, peas, rice and lentils.

4. Learn to read food labels.

By reading food labels, you can learn which foods are high
and low in sodium. As a rule, most processed foods, whether
they are frozen, canned or boxed, are high in sodium, but
don't rule them out entirely. Some packaged foods are
available in low- or no-salt versions.

It can be difficult to change your eating habits. It may
take weeks before you enjoy the taste of low-sodium foods,
but your taste buds will adjust. Eventually you may not
even miss the salt.

To learn more about heart failure and how to manage your
condition, log on to the Heart Failure Society of America's
Web site: www.abouthf.org.

Courtesy of ARAcontent

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Featured Recipe
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High-Fiber Italian Bean and Tuna Salad

Prep: 15 min, plus refrigeration time.

11 ounces canned baby lima beans, rinsed, drained
11 ounces canned dark red kidney beans, rinsed, drained
10 ounces canned Great Northern beans, rinsed, drained
5-1/4 cherry tomatoes, cut into fourths
1/4 small cucumber, cut lengthwise into halves, seeded,
sliced
3-1/2 Tbs. green or red bell pepper, chopped
1/4 red onion, thinly sliced
2 Tbs. olive oil
1/3 cup tarragon white wine vinegar
1 tsp. dried basil leaves
2 Tbs. nonfat plain yogurt
1 Tbs. lemon juice
1/2 tsp. sugar
1 Tbs. water
2 cloves garlic
11 ounces tuna steak, broiled or grilled, or canned
white tuna in water, drained, flaked into small pieces
5-1/4 large lettuce leaves
2-3/4 basil or parsley sprigs

Combine beans, tomatoes, cucumber, pepper, and onion in
large bowl. Add the next 8 ingredients (basil vinaigrette)
and toss. Refrigerate mixture at least 4 hours for flavors
to blend, stirring mixture occasionally. Add tuna to
mixture 1 to 2 hours before serving. Spoon salad onto
lettuce-lined plate; garnish with basil.

You can make the bean salad one day in advance and
refrigerate, adding tuna 1 to 2 hours before serving.

Courtesy American Dry Bean Board.

Per serving: calories 454, fat 9.1g, 18% calories from
fat, cholesterol 37mg, protein 36.4g, carbohydrates 59.8g,
fiber 19.1g, sugar 13.3g, sodium 76mg, diet points 6.5.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.9, Fruit: 0.0,
Bread: 5.1, Lean meat: 0.0, Fat: 1.3, Sugar: 0.0, Very lean
meat protein: 2.3

~ Enjoy!

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Health Tip
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For Safety, Hold The Call

Talking on the telephone can be quite hazardous in certain
situations. Avoid using a telephone when you are near
water, such as a bath tub, swimming pool, or shower. If you
should drop the phone into the water, it could cause an
electric shock. Also, don't use the telephone during an
electrical storm as an electric surge could occur.

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responsible for the offers and claims made.

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-*- check our next newsletter for more cool freebies -*-

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