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Say So Long to Salt!
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Dr. Nancy Emerson Lombardo with HealthCare Insights, LLC
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| Hello Friends!
Hope that you are all well and are enjoying the fast warm up that we’ve had this Spring! I bet your gardens are now calling your name! Think about planting some fresh herbs and veggies this year to help you continue on your journey to becoming brain healthy!
Now is also a great time to get out and walk around your neighborhood. Not only is it good for your body, it is great for your brain, and you also might get to meet some of your neighbors!
Be sure to update your facts on why both salt and sugar (in excess) are bad for the brain. Celebrate with me the ground-breaking brain healthy moves of Mayor Menino and Carney Hospital’s new CEO Bill Walczak in banning sugary beverages in their respective domains. We should all follow their examples both in our private lives and within our work places and organizations.
Be Well! |
| Say So Long to Salt!!! |
So Long to Salt! The American Heart Association recommends restricting your intake of sodium to 1500 mg per day to promote heart (and brain!) health. You’ll need to limit your intake of highly processed foods such as salted snack foods, as well as many food items that are canned, smoked, cured or in brine. Fortunately, there are many lower sodium versions of these favorite foods available; be sure to check at your local market for healthier options.
Sodium is an element used in the body to regulate blood pressure, blood volume, and is also important in muscle and nerve function. The most common form of sodium in food is sodium chloride, more commonly known as table salt. Salt is nearly 40% sodium and accounts for the majority of sodium in our diets.
While the body needs a small amount of sodium for proper functioning, consuming too much sodium can cause high blood pressure (hypertension), increasing the risk of heart disease, heart attacks, and stroke. Excess sodium intake can also increase the risk of kidney failure. The American Heart Association recommends restricting your sodium intake to 1500mg per day for optimal heart and brain health. This is a new, lower limit, reduced from the former level of 2300mg.
This is an important recommendation for anyone over 50. However there is some disagreement within the nutrition/health field whether the stricter 1500 mg limit is necessary for people who do not yet have blood pressure problems, especially those under 50. Everyone agrees on the necessity for those already diagnosed with hypertension even if their current drugs help control the condition, as well as those at high risk for hypertension such as African Americans and older adults.
Relevance to brain health?
High blood pressure (hypertension) is a major risk factor for cognitive decline and Alzheimer’s disease among older adults. Most studies suggest that if the high blood pressure is treated medically and with lifestyle (exercise and reduced salt intake, more vegetables, whole grains and spices, more whole foods, fewer processed foods, 6 plus glasses of water every day) this risk factor disappears with the disappearance of clinical hypertension.
Which foods contain the most sodium?
Sodium is found naturally in nearly all foods. However, the majority of high-sodium foods are those which are processed and prepared (see list of high sodium foods). The natural sodium content of whole, unprocessed foods adds up to only 10 percent of our average total sodium intake. Another 5 to 10 percent of our sodium intake is estimated to be from adding salt to foods after cooking via the salt shaker. This means that the remaining amount of salt in the typical American diet comes from processed and prepared foods (source: Tufts Newsletter February 2011 and Environmental Nutrition, February 2011)
Though most added sodium comes from salt, many common ingredients and additives contain sodium, such as baking powder, baking soda, sodium nitrate, monosodium glutamate (MSG). Simply because a food does not contain salt does not mean it is necessarily sodium-free. In the US, the top sources of sodium intake are yeast breads, chicken and chicken mixed dishes, pizza, pasta and pasta dishes, cold cuts, condiments, many Mexican restaurant dishes, sausage, franks, bacon, ribs, many cheeses, grain-based desserts (e.g. cakes, cookies), canned soups, soup bases or bouillon cubes, and beef and beef mixed dishes (source: Tufts Newsletter Feb 2011).
Beware of high salt content of many restaurant foods
Many restaurant entrees are high in sodium even if the rest of the ingredients appear healthy. (The May issue of Environmental Nutrition lists major Mexican restaurant chain offerings and shows a few lower sodium dishes (as little as 300mg) whereas the highest sodium entrees contain a whopping 2000-5000 mg sodium in one serving (often together with whopping amounts of saturated fat)! One example of a high sodium appetizer is found at On The Border (Chicken Grande Fajita Nachos) contains 4210mg of sodium, which is 3x the recommended daily limit of sodium. Then if you follow your appetizer with the On the Border Classic Ground Beef  Chimichanga (without sauce), it contains 2440mg of sodium. That would mean the sodium intake for these two items would be 6650mg of sodium which is 4.5x the daily limit. The bonus to the high sodium is that you get a total of 70 g of Saturated Fat which is 4x recommended daily limit of 16 g, and 2810 calories. This would not be a healthy choice for your day, even more so if you add a sugary soda. The lowest sodium option at Taco bell is the Steak Gordita Supreme contains 550mg, which would mean, you have to watch your sodium intake for the rest of the day since that is a third of your daily limit but, is low fat since it only contains 11g of fat and 4g of Saturated fat. A low sodium entrée at Don Pablo’s is the Pecos Valley Veggie Fajita which only has 315mg of sodium and contains only contains 20g of fat and 3 grams of sat fat. Similar large ranges of sodium content can be found in many other ethnic restaurants including Chinese.
Eat for optimal brain and heart health by choosing a diet based on low sodium foods. Foods that are naturally low in sodium include fresh fruits and vegetables (and frozen and canned ones without added salt), plain (unprocessed) whole grain products (rice, pasta, rolled oats, wheat germ etc.), unsalted nuts and seeds, fresh fish and shellfish (but do avoid salty caviar), fresh meats and poultry, and dried beans and lentils.
(Tip: Cook beans and lentils yourself to avoid salt altogether; when using canned beans, rinse three times to reduce salt content by 30%). And don’t use or drink the “juice” from canned beans…it is LOADED with salt!
But salt is a favorite flavor and flavor enhancer, what ca n I substitute?
Answer: spices and herbs, black pepper, cayenne, cinnamon, ginger, garlic, curry…all pure spices have negligible sodium. And easy solution is a no-salt spice/herb mixture such as Trader Joes 21 Seasoning Salute (our personal favorite), Mrs. Dash and others. Senior Living Residences has developed its own spice mix aptly named “Spice of Life.”
Also, cinnamon can serve as a flavor enhancer instead of salt! use a small amount, not enough to taste the cinnamon, and it will help bring out other flavors in your recipe!
To get a salt flavor with less sodium, try kelp or seaweed powder or flakes (sometimes called “sea lettuce”) or red dulse flakes…these all have many important, brain healthy minerals from the sea, including iodine. magnesium and many others, as well as a mild salty flavor from both potassium chloride and sodium chloride.
And you can try the salt substitutes on the market which use potassium chloride instead of, or with reduced amounts of sodium chloride (“salt”).
More ways you can lower the amount of sodium in your diet:
- Stop adding additional salt to your foods;
- Instead, use a salt-free seasoning or other delicious herbs and spices to add flavor to foods;
- Switch to lower-sodium snack foods such as unsalted crackers, chips, popcorn, and nuts;
- Instead of cold cuts use fresh meats;
- Use no-salt peanut butter for sandwiches;
- Check for sodium on food labels.
- A food containing less than 50 mg sodium per serving is very low in sodium, while a food containing more than 250 mg sodium per serving is high in sodium.
- Many soup bases and bouillon cubes have “low sodium” options; the full salt can be 1000mg or more per serving!
- Soy sauce has a low sodium option, but even these are high
- Select low-sodium condiments that use vinegar, mustard, or cayenne instead of salt.
- When using canned vegetables, beans and other foods with high sodium content, rinse contents 3 times in water to remove about 1/3 of the salt. And don’t use or drink the “juice” from canned beans…it is LOADED with salt!
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 BOSTON BANS SUGAR-ADDED BEVERAGES – A BRAIN HEALTHY MOVE |
 On Tuesday April 5th, 2011, Dr. Nancy Emerson-Lombardo gave a presentation on brain-healthy nutrition at the Senior Supper at Carney Hospital in Dorchester, MA. Dr. Emerson-Lombardo spoke about the Memory Preservation Nutrition® program she has developed to promote optimal brain health. A key feature of the program is reducing the amount of refined sugar and high fructose corn syrup in the overall diet, along with eating healthy foods, many of which help the body control blood sugar. Too much refined sugar and starches for most people eventually causes blood sugar and “insulin overwork” problems which in turn not only predispose to diabetes, but also actually shrink a critical part of the brain important for memory and emotion, called the hippocampus. If this shrinkage continues, it usually eventually leads to memory and other cognitive problems.
 Thus Dr. Emerson Lombardo was thrilled to learn upon meeting the new CEO of Carney Hospital, Bill Walczak (who opened the program that evening), that the previous week he had banned sale or use of sugary drinks in the hospital, for patients, staff and visitors. Mr. Walczak said his action was an effort to encourage both patients and employees to choose healthier beverage alternatives. Sugary beverages have long been linked to rising rates of obesity, and in turn, skyrocketing obesity rates have been contributing to increased healthcare costs. Walczak said his move to ban sugar-sweetened beverages was initially met with some opposition, yet the number of complaints was slim and he intended to stick to his decision. Further, he was determined to make additional moves to improve the healthiness of food served at Carney.
Dr. Emerson Lombardo’s Memory Preservation Nutrition program (the MPN™) encourages eating fresh fruits and vegetables, especially leafy green vegetables, specific spices, whole grains, and foods containing omega-three fatty acids. A key feature is foods that reduce inflammation and oxidative stress. In addition, the program focuses on reducing cholesterol and substituting healthy fats in place of saturated and trans fats in foods. She also saluted the cities of Boston and Cambridge when they outlawed trans fats in restaurants and facilities serving groups of citizens (including assisted living communities).
Mayor Menino bans sugary beverages in Boston
 Efforts to ban sugary beverages in Boston have also begun on the larger scale. On April 7, 2011 at a City Hall press conference Mayor Thomas M. Menino of Boston, MA, issued an executive order to end sales of sugary drinks on city property as part of the city’s aim to curb obesity and encourage citizens to choose healthier beverages. Boston Public Health Commission officials along with Dr. Walter Willett, chairman of the Nutrition department at Harvard School of Public Health, and Carney Hospital President Bill Walczak, were all in attendance to support the mayor. Menino’s executive order will require city departments to phase out the sale, advertising, and promotion of sugary beverages on all city-owned property by mid October 2011. Menino said “I want to create a civic environment that makes the healthier choice the easier choice in people’s lives, whether it’s schools, worksites, or other places in the community.” Close to 30 percent of preventable diseases are linked to obesity in adults, including such as type 2 diabetes and certain cancers, arthritis, heart attacks and strokes. Soda and other sugar-sweetened beverages are known to be major dietary contributors to obesity in the US; they are responsible for 10% of calories consumed in the U.S. With 63 percent of black adults, 51 percent of Latino adults and 49 percent of white adult residents in Boston considered overweight or obese, the ban on sugary drinks is an effort to combat rising rates of obesity and disease. Mayor Menino stated it is time to build on the 2004 banning of sale of soda and junk food on school property, and reach out to the rest of the city’s population.
Menino’s executive order outlines what is considered a healthy beverage vs. unhealthy sugary drinks. Healthy beverages symbolized as “green” (such as bottled water, flavored and unflavored seltzer water, low-fat milk, and unsweetened soymilk) will be encouraged, while those (symbolized as “red”) with added sugars such as non-diet sodas, sweetened ice teas, juices with added sugar (often labeled “juice cocktails” or “juice beverages”, sports drinks, and refrigerated coffee drinks will be prohibited. Drinks symbolized as “yellow” drinks are those that are not necessarily 100% healthy because of some sugar content or other health negatives (e.g. all soda with bubbles leaches calcium from bones, or anything with artificial sweeteners), but will continue to be allowed; these include diet sodas, diet iced teas, 100 percent juices, low-calorie sports drinks, low-sugar sweetened beverages, sweetened soymilk and flavored, sweetened milk.
Dr. Emerson Lombardo applauds the ground-breaking actions of Mayor Menino and Carney CEO Bill Walczak.
According to Dr. Emerson Lombardo, to strive for optimal brain health, everyone should be avoiding sugar-sweetened beverages and added dietary sugar in general.
How excess blood sugar harms the brain…what can we do about it.
One of the purposes of the MPN™ diet is to protect the brain by improving sugar metabolism, avoiding insulin overwork (called insulin resistance), and decreasing oxidative stress and inflammation. Excess sugar consumption increases oxidative stress and inflammation, putting the heart and vascular system, as well as the entire body and brain, under stress. Research has established that sugar is pro-inflammatory and thus threatens brain and body health in multiple ways.
Recent research using transgenic Alzheimer’s mice reported that feeding these mice 10% of their calories in sugar increased the amount of problematic amyloid beta protein (one of two pathological proteins in Alzheimer’s disease) and also hastened cognitive decline in these mice.
Healthy foods such as whole grains, beans, lentils, nuts, seeds, fish and seafood, vegetables and spices help our bodies handle the (reduced) sugar we consume. Cinnamon is a star among spices in helping reduce blood sugar. The MPN recommends consuming 1/2 to 1 teaspoon daily.
Now is the time to follow the example set by figures such as Bill Walczak and Mayor Menino and eliminate sugary beverages from our diets. Everyone needs to do their part to move America toward healthier lifestyles within their area of influence.
Public health moves are historically the best way to improve the health of large populations. In the US, often the first instances of important change happen on the local and state levels before they are adopted nationally. |
| New England Regional Elderly Nutrition Conference |
| Dr. Emerson Lombardo was a featured speaker at the New England Regional Elderly Nutrition Conference, on Thursday, April 7, 2011, in Portsmouth, NH. This conference is an annual event, attended by nutrition and food service professionals who are involved in the delivery of home and community-based meals to seniors. Her presentation, “Eating for a Healthy Brain: Evidence Based Approach” on Thursday, April 7, reviewed both the rationale for and specific dietary modifications to help older adults develop a more robust brain and a healthier body that can better withstand the challenges of life, including aging and trauma. HealthCare Insight’s Consultant Dietitian, Cheryl Franchi, MS, MBA, RD, CSG, LD, FADA assisted Dr. Emerson Lombardo in the presentation and Q & A following.
There are many unique challenges in providing meals in these settings, including limited budgets; meeting the needs and food preferences of participants in culturally diverse communities; and maintaining safe food handling practices during both preparation and delivery of these meals. Achieving the goal of introducing more brain healthy foods into the diets of these individuals, while addressing these and other considerations requires creativity, as well as business and nutrition savvy.
Participants were given the opportunity to share their experiences and successes, to help others better meet the goal of brain healthy nutrition. And what innovative ideas there were! It was a wonderful opportunity for everyone to recognize that it’s possible to not only embrace the guidelines for brain healthy nutrition, but also to successfully incorporate them into any type of community-based meal program. Many thanks to those who shared their unique ideas; and “hat’s off!” to you! |
| Public invited to presentations by Dr. Emerson Lombardo on May 26th and 31st 2011 and June 2nd, 7th, 8th, 15th, 16th, and 24th 2011. |
 See Dr. Emerson Lombardo in Person!
May 26th, 2011: Healthy Lifestyles to Improve Brain Health: Evidence Based Recommendations
This the 5th part of a 6 part class that will take place each Thursday until June 2nd. Dr. Lynn Serper is the guest speaker on this date. The series is being hosted by The Osher Lifelong Learning (OLLI) Program, UMASS Boston at 100 Morrissey Boulevard, Healey Library, UMASS Boston, Presentation Room 3, Lower Level, Boston MA 02125. A remote TV site is available in Plymouth. This class will be held from 1:15-2:45pm To register for this course contact
Mary.McCarthy@umb.edu or telephone (617) 287-7090. Check out the events page at www.healthcareinsights.net
May 31st, 2011: To Your Health Cambridge, MA
This event will be held in Cambridge MA at the Cambridge Center for Adult Education, 42 Brattle Street, Cambridge, MA 02138. This event will run from 10:30-11:30Am with time for Q&A. Please register through the Cambridge Center on Adult Education contact Julia Cavallaro julia.cavallaro@ccae.org. Check out the events page at www.healthcareinsights.net
June 2nd, 2011: Healthy Lifestyles to Improve Brain Health: Evidence Based Recommendations
This the 6th part of a 6 part class that will take place each Thursday until June 2nd. The series is being hosted by The Osher Lifelong Learning (OLLI) Program, UMASS Boston at 100 Morrissey Boulevard, Healey Library, UMASS Boston, Presentation Room 3, Lower Level, Boston MA 02125. A remote TV site is available in Plymouth. This class will be held from 1:15-2:45pm To register for this course contact
Mary.McCarthy@umb.edu or telephone (617) 287-7090. Check out the events page at
www.healthcareinsights.net
June 7th, 2011: Evidenced-Based Healthy Nutrition for a Healthy Brain and Body Concord, MA
The public is invited to this free event sponsored by CHNA15 at the Concord Council on Aging at Harvey Wheeler Community Center, 126 Main Street in Concord, MA. As the keynote speaker for CHNA15′s Annual Meeting, Dr. Emerson Lombardo will present her Memory Preservation Nutrition program, emphasizing
“brain foods” for kids and adults of all ages seeking to maximize and preserve brain power. CHNA15′s Showcase 2011 (featuring 2010 grant winner’s accomplishments) begins at 2:30, the Annual meeting at 3:30 and Dr. Emerson Lombardo’s talk will run 4 to 5 pm.
June 8th, 2011: Food for Thought: Healthy Eating for a Healthy Brain Avon CT
This free event will be held in Avon, CT at River Ridge at Avon, 101 Bickford Extension, Avon, CT 06001. This event will run from 5:00-7:00pm. There will be refreshments at 5:00pm and the presentation will start at 5:30-7:00pm with time for Q & A. Check out the events page at www.healthcareinsights.net
June 15th, 2011: Brain Healthy Lifestyles/Keeping the Connection: The Importance of Cognitive Stimulation & Social Engagement Brookline, MA
This free event in the 3rd part of a 3 party series that will be held in Chestnut Hill, Massachusetts at EPOCH Assisted Living at Boylston Place, 615 Heath St, Chestnut Hill, Massachusetts 02467. This event open to the public starts at 1:30pm and will be running till 3:00pm. Dr. Lynn Serper will be speaking on mental and cognitive stimulation, social engagement, and brain plasticity…how we can still learn and grow as we age. Check out the events page at www.healthcareinsights.net
June 16th, 2011: Brain Healthy Nutrition Cambridge, MA
This free event will be held in Cambridge MA at The Cambridge Homes, 360 Mt. Auburn Street, Cambridge MA 02138. This event will run from 1:30-3:00pm with time for Q & A. Please RSVP to Helene Quinn at HQuinn@thecambridgehomes.org if you wish to attend. Check out the events page at www.healthcareinsights.net
June 24th, 2011: Brain Healthy Nutrition Andover, MA
This free event will be held in Andover MA at the Andover Senior Center, 36 Bartlet Street (Rear of Town Offices -Whittier Court) Andover, MA 01810. This event will run from 9:00 am to 10:30 am with time for Q & A. Refreshments. Please RSVP to Andover Senior Center TEL 978-623-8321 if you wish to attend.
Check the website for the upcoming events in July and August.
CALLING ALL FORMER NATIONAL BOARD MEMBERS FOR ALZHEIMER’S ASSOCIATION. Check your mailboxes….invitation forthcoming for “Reunion Dinner” in Chicago on June 10, 2011. I’m planning on attending; hope you are too. If you didn’t receive notice, just let Harry Johns know your current contact information.
Feb. email from President Harry Johns via Alison Bourque:
“Please save the evening of June 10, 2011
to join current and former
Alzheimer’s Association National Board of Directors
and their partners in Chicago for a special evening to celebrate all that we have accomplished over the last 30+ years to advance our cause and move forward our mission in order to realize our vision ofa “World without Alzheimer’s”.
*
This dinner will be held in conjunction with the
Alzheimer’s Association June Board Meeting at the
InterContinental Hotel in downtown Chicago .
It will be a unique and well deserved opportunity to reflect on our mission, celebrate the immense progress we have made together since our foundation, and discuss critical next steps in the fight to end Alzheimer’s disease.” |
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| Nancy is available to answer all questions via e-mail.
Look for her monthly column in the South Shore Senior News!
For brain health consultations for yourself, your family, or your organization contact Nancy for further information or to book an appointment. 978-621-1926 or email at nemerson@healthcareinsights.net.
Nancy Emerson Lombardo, PhD
HealthCare Insights, LLC
P.O. Box 2683 , Acton , MA 01720
© 2011 HCI |
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