Joel’s Healthy Enchiladas

I am fond of Mexican food but most of it is too high in sodium, and frequently fat, to fit my diet. I had a taste for enchiladas the other day and decided that I would try to see if I could come up with a recipe that was low in sodium, fat, and calories. This recipe fit the bill nicely and made enough for a satisfying dinner and a couple of lunches I took to school.

Enchilada Sauce

Ingredients

2 C tomato sauce-no added salt
2 T corn starch
2 T chili powder
1 C water, reserve ¼ C to mix with the corn starch

Combine tomato sauce and ¾ C water with chili powder in a small sauce pan and bring to a simmering boil. In a small cup, add the cornstarch to ¼ C of cold water and stir so the cornstarch doesn’t settle to the bottom, and add it all at once to the simmering tomato sauce. Simmer for about 7 minutes until the sauce thickens slightly and become smooth. Stir with a wooden spoon frequently while the sauce cooks.

Sauce: This recipe makes 3 cups and we will only use one cup in the enchilada recipe, so freeze the rest for later. Nutrients per 1 cup: calories-66.67, protein-.23 g, carbohydrates-1.4, fat-0, sodium-24.48.

Enchiladas

Ingredients

9 Mi Casa white corn tortillas (any corn tortillas will do)
1 C Joel's Enchilada Sauce
¾ pound extra lean ground beef (94/6)
1 C black beans (cooked)
1 medium onion, chopped (reserve 2 T if desired to put over the top of the enchiladas)
2 T chili powder
4 T. low-fat mozzarella cheese-grated

Preheat oven to 350 degrees, Brown ground beef with onions in a skillet sprayed with pan spray. When nearly browned, add 1 C cooked black beans and 2 T chili powder and heat through. This is the filling for the enchiladas. Heat the tortillas a few second in a microwave oven until warmed. Add the filling to each tortilla, roll it, and place seam side down in a casserole dish sprayed with pan spray, repeat until all tortillas are finished. Sprinkle 4 tablespoons of grated mozzarella cheese, 1 cup of Joel’s enchilada sauce, and the reserved 2 T chopped onion (if desired) over the tortillas and place in the oven until the cheese has melted, about 15 minutes.

A serving of this recipe is 2 tortillas and it makes 4 ½ servings. Nutrients per serving: calories-225.82, protein-8.22 g, carbohydrates-28.69, fat-4.54 (17.1%), and sodium-206.82. This recipe freezes and reheats well.

Food Labeling: Part 4

This is the last in my series of articles about the food nutrient facts label that is required to be on all food products (with some exceptions for raw products) sold in the United States.

Both the bottom section, the Footnote in orange, and the section of the food label on the right side, the % Daily Value in purple, use something called Daily Value (DV). This may be one of the more confusing features of the food nutrition labels. But, it can give general guidelines if you understand its referent.

DV stands for Daily Value, a new dietary reference value to help consumers use food label information to plan a healthy overall diet. For those of us following a weight-loss diet, its utility may be better for the vitamins and minerals, shown below the second black bar, than for the other nutrients.

DVs are actually made up of two sets of reference values for nutrients: Daily Reference Values, or DRVs, and Reference Daily Intakes, or RDIs. Both of these are used as the basis for calculating percent Daily Values.

DRVs are for nutrients for which no set of standards previously existed, such as fat and cholesterol. RDIs were previously called "U.S. RDAs" (Recommended Daily Allowances), and were based on the Recommended Dietary Allowances, set by the National Academy of Sciences. The FDA used the RDAs as the basis for setting U.S. RDAs (now called RDIs). Clear? What we used to call RDAs and the more recent DRVs are used to calculate the amounts and percentages used on the food labels.

Generally, Daily Reference Values, based on 2,000 calories a day for adults and children over 4, can give us a general guide that 5%DV or less is low for all nutrients, we want to limit (e.g., fat, saturated fat, cholesterol, and sodium), or for those that we want to consume in greater amounts (fiber, calcium, etc). 20%DV or more is high for all nutrients.

DRVs

DRVs for the energy-producing nutrients, and therefore the ones we are concerned with for weight loss, (fat, carbohydrate, protein, and fiber) are based on the number of calories consumed per day. For labeling purposes, 2,000 calories has been established as the reference for calculating percent Daily Values. This level was chosen, in part, because many health experts say it approximates the maintenance calorie requirements of the group most often targeted for weight reduction: postmenopausal women. Clearly this is an oversimplification. If we are not postmenopausal women trying to maintain our current weight, this doesn’t strictly apply to us. We can only use it as a rough guide.

Whatever the calorie level, DRVs for the energy-producing nutrients are always calculated as follows:

• fat based on 30 percent of calories
• saturated fat based on 10 percent of calories
• carbohydrate based on 60 percent of calories
• protein based on 10 percent of calories. (The DRV for protein applies only to adults and children over 4. RDIs for protein for special groups have been established.)
• fiber based on 11.5 g of fiber per 1,000 calories.

The DRVs for cholesterol, sodium and potassium, which do not contribute calories, remain the same whatever the calorie level.

Therefore, the label will show DVs for fats and sodium as follows:

• total fat: less than 65 g
• saturated fat: less than 20 g
• cholesterol: less than 300 mg (milligrams)
• sodium: less than 2,400 mg
  
  

Percent Daily Values

The percentage Daily Values are useful in making comparisons between foods as long as the serving sizes are similar, especially the weight (e.g. gram, milligram, ounces) of each food or product. It's easy to see which foods are higher or lower in nutrients because the serving sizes are generally consistent for similar types of foods

The %DV can help distinguish one claim from another, such as "reduced fat" vs. "light" or "nonfat." By comparing the %DVs for Total Fat in each food product to see which one is higher or lower in that nutrient, there is no need to remember the definitions

More importantly for our diets, is that they can help us make informed decisions about what foods to buy and eat. If a favorite food is high in fat, you can balance it with foods that are low in fat at other times of the day.

Nutrients without a %DV: Trans Fats, Protein, and Sugars:

Trans fat, Sugars and, Protein do not list a %DV on the Nutrition Facts label.

Trans Fat: No reference value has been established for trans fat sufficient to establish a Daily Value or %DV. Trans fat (and saturated fat) are implicated in raising blood LDL ("bad") cholesterol levels, both of which increase your risk of coronary heart disease.

Protein: A %DV is required to be listed if a claim is made for protein, such as "high in protein". Otherwise, unless the food is meant for use by infants and children under 4 years old, none is needed.

Sugars: No daily reference value has been established for sugars because no recommendations

have been made for the total amount to eat in a day. The sugars listed on the Nutrition Facts label include naturally occurring sugars as well as those added to a food or drink. The ingredient list is the best guide for added sugars.

Reference Lists

For reference, here is a list of the food components and the DRV for each of them.

Food Component	DRV
fat		65 grams (g)
saturated			fatty acids 20 g
cholesterol				300 milligrams (mg)
total carbohydrate					300 g
fiber						25 g
sodium							2,400 mg
potassium								3,500 mg
protein									50 g

Despite the fact that the DVs are based on the Recommended Dietary Allowances compiled by the National Academy of Sciences, the National Academy lists different amounts for men and women. I list them here for reference.

Recommended Dietary Allowances

Nutrient	Nutrient Amount for men /day	Amount for women
Biotin	30 mcg	30 mcg
Calcium	1,000-1,200 mg	1,000-1,200 mg
Chloride	1,800-2,300 mg	1,800-2,300 mg
Chromium	30-35 mcg	20-25 mcg
Choline	550 mg	425 mg
Copper	900 mcg	900 mcg
Fluoride	4 mg	3 mg
Folic acid	400 mcg	400 mcg
Iodine	150 mcg	150 mcg
Iron	8 mg	8-18 mg
Magnesium	400-420 mg	310-320 mg
Manganese	2.3 mg	1.8 mg
Molybdenum	45 mcg	45 mcg
Niacin	16 mg	14 mg
Pantothenic acid	5 mg	5 mg
Phosphorus	700 mg	700 mg
Protein	56 grams (g)	46 grams
Ribofl avin	1.3 mg	1.1 mg
Selenium	55 mcg	55 mcg
Thiamin	1.2 mg	1.1 mg
Vitamin A	900 mcg	700 mcg
Vitamin B-12	2.4 mcg	2.4 mcg
Vitamin B-6	1.3-1.7 mg	1.3-1.5 mg
Vitamin C	90 mg	75 mg
Vitamin D	5-15 mcg or 200-400 IU	5-15 mcg or 200-400 IU
Vitamin E	15 mg or 22.5 IU	15 mg or 22.5 IU
Vitamin K	120 mcg	90 mcg
Zinc	11 mg	8 mg

Dietary Reference Intakes National Academy of Sciences, 2004;Center for Food Safety and Applied Nutrition, 2004; Dietary Guidelines for Americans, 2005; American Heart Association, 2006

Terms for Reference

DVs (Daily Values): A dietary reference term that appears on the food label. It is made up of two sets of references, DRVs andRDIs.

DRVs (Daily Reference Values): A set of dietary references that applies to fat, saturated fat, cholesterol,carbohydrate, protein, fiber, sodium, and potassium.

RDIs (Reference Daily Intakes): A set of dietary references based on the Recommended Dietary Allowances for essential vitamins and minerals and, in selected groups, protein. The name "RDI" replaces the term "U.S. RDA."

RDAs (Recommended Dietary Allowances): A set of estimated nutrient allowances established by the National Academy of Sciences.

The Label Footnote

Finally we come to the label footnote. The footnote will always be the same. It doesn't change from product to product, because it shows recommended dietary advice for all Americans--it is not about a specific food product. The * used after the heading "%Daily Value" on the Nutrition Facts label refers to the Footnote in the lower part of the nutrition label, which tells you "%DVs are based on a 2,000 calorie diet". The amounts circled in red in the footnote are the Daily Values (DV) for each nutrient listed. DVs are recommended levels of intakes based on either a 2,000 or 2,500 calorie diet. The DVs for some nutrients change, while others (for cholesterol and sodium) remain the same for both calorie amounts.

Here is my recap for the last two days.

Daily Dietary Recap-5/11/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1258.67	67.28 g	232.02 g	646.17 mg	14.69 g	10.5%

Daily Dietary Recap-5/12/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1367	80.89 g	230.73 g	1381 mg	17.38 g	11.44%

Food Labeling: Part 3

In this blog I will revisit the food label with emphasis on the nutrients. Our understanding of food labels will empower the choices we make with regard to the foods we most commonly eat and the ingredients we use in cooking.

The nutrients listed first (in yellow) are the ones we are concerned with for weight loss, heart health, and for many of us, blood pressure reduction/regulation.

Nutrients (Yellow, White, and Blue)

The Ones to Watch

In the Dietary Guidelines for Americans 2005 published by the United States Executive Office of the President and the Department of Health and Human Services, four key recommendations are made about fats:

1. We should consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, while keeping trans fatty acid consumption as low as possible.
   
   
2. Our total fat intake should be less than 20 to 35 percent of calories, with most fats coming from polyunsaturated and monounsaturated fatty acids sources, such as fish, nuts, and vegetable oils.
   
   
3. We should select and prepare meat, poultry, dry beans, and milk or milk products that are lean, low-fat, or fat-free.
   
   
4. We should limit our intake of fats and oils high in saturated and/or trans fatty acids, and choose foods low in these fats and oils.

Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase our risk of heart disease, some cancers, or high blood pressure. Therefore, we need to limit our intake of these fats and cholesterol keeping the amounts as low as possible.

My personal limits are, no more than 20% of my calories from fat, no trans fats, less than 300 mg/day of cholesterol, and less than 1500 mg/day of sodium. By limiting my consumption of all fats to less than 20% of my daily calories, the saturated fat and cholesterol take care of themselves. I haven’t had to think about them. I’ve found from personal experience that limiting sodium, losing over 20% of my initial body weight, and exercising 3-4 times per week has brought my blood pressure from sky high, to low normal.

The Ones to Maximize (Blue)

Average American diets don't usually contain enough dietary fiber, vitamin A, vitamin C, calcium, and iron. Eating enough of these nutrients can improve your health, help with weight loss, and help reduce the risk of some diseases. Eating a diet high in dietary fiber promotes healthy bowel function. Additionally, a diet rich in fruits, vegetables, and grain products that contain dietary fiber, particularly soluble fiber, and low in saturated fat and cholesterol may reduce the risk of heart disease. The fiber-containing grains can help you to feel full while consuming fewer calories and increasing the health of your heart, while the fruits and vegetables add micro- and phyto-nutrients to your healthy diet.

In the next and final installment of this series on food nutrition labels, we will examine the Daily Values and the label footnote.

Here is my recap from the last two days.

Daily Dietary Recap-5/9/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1226.24	45.39 g	212.9 g	983.06 mg	16.13 g	11.45%

Daily Dietary Recap-5/10/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1349.82	74.99 g	216.57 g	1078.01 mg	20.99 g	13.83%

Food Labeling: Part 2

Knowing about food labeling is important for any diet that is based on making choices among different foods on the basis of calories, fat content, carbohydrates, and sodium. Tracking our food consumption allows us to make informed decisions about what and even whether to eat.

An Overview of the Nutrition Facts Label

The nutrition facts label is required on most commercially prepared foods and its use is voluntary on raw fruits, vegetables, and fish. The following sample label is color coded to make discussing its different sections more convenient.

The Serving Size (Blue)

The serving size section is the place to start when reading nutrition labels because it lists the serving and the number of servings in the package. Serving sizes are standardized to make it easier to compare similar foods and are provided in ordinary units, such as cups or pieces, followed by the amount in grams.

The serving size and the number of servings in the packages determines the number of calories and the amount of nutrients. When evaluating the food product, we need to know what amount we are going to eat in order to determine the nutrient content of that amount. In the sample label, one serving is one cup and there are two cups in the package. If we eat the whole package, we have to double the calories, fat, and other nutrients on the label.

Calories and Calories from Fat (orange)

Calories measure how much energy is contained in a serving of this food. If we consume more calories than we need, the result is weight gain; less than we need to maintain our weight results in weight loss. The calorie section of the label can therefore help manage weight gain, loss, or maintenance. The following general guide to calories is based on a 2,000 calorie diet and may be helpful when reading the calories and fat section of the nutrition facts label.

• 40 Calories is low
• 100 Calories is moderate
• 400 Calories or more is high

In the example, the total number of calories in one serving is 250 and the number of calories from fat is 110. A quick calculation (110/250 X 100=44%) shows us that nearly half (44%) the calories in this food come from fat. We would want to use this food sparingly if we want to keep our total daily intake of fat below 20-30%.

I will continue with label reading in the next installment. Here is my recap for the last two days (I left my thumb drive at school yesterday).

Daily Dietary Recap-5/7/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1315.26	62.68 g	218.83 g	747.45 mg	18.46 g	12.57%

Daily Dietary Recap-5/8/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1261.94	62.83 g	231.98 g	1085.55 mg	13.95 g	9.91%

Food Labeling: Part 1

Understanding food labeling is important for maintaining any diet that is based on making choices among different foods on the basis of calories, fat content, and sodium. The strategy I’ve been using successfully is to log my consumption throughout the day using my diet spreadsheet and to let the results inform the choices I make. If I get to the end of the day and I am close to my self-imposed limits (1400 calories, less than 20% of those calories from fat, and less than 1500 mg sodium), I make informed decisions about what and whether to eat. It’s amazing how tasty and satisfying an orange can be when I’m near my daily limits.

Nutrient Content Descriptors and Claims

The U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition regulates what specific words can be used to describe nutrients for food products. The major nutrients covered are calories, total fat, saturated fat, cholesterol, sodium, and sugars.

Free: Also means, zero, no, without, trivial source of, dietarily insignificant source of, and is based on the labeled serving size or on the regulated reference amount as are all the following terms. The amounts are as follows.

• Calories: Less than 5 cal for the reference amount and serving size listed on the label.
• Total Fat: Less than 0.5 g for the reference amount and serving size listed on the label.
• Saturated Fat: Less than 0.5 g saturated fat and less than 0.5 g trans fatty acids for the reference amount and serving size listed on the label.
• Cholesterol: Less than 2 mg for the reference amount and serving size listed on the label.
• Sodium: Less than 5 mg for the reference amount and serving size listed on the label.
• Sugars: Less than 0.5 g for the reference amount and serving size listed on the label.

Low: Also means, low, little, few in reference to calories, contains a small amount of, low source of.

• Calories: 40 calories or less for the reference amount and serving size listed on the label and for 50 g (about 1.76 ounces) if the reference amount is small. For meals and main dishes, 120 calories or less per 100 grams (about 3.52 ounces).
• Total Fat: 3 g or less for the reference amount or per 50 g if the reference amount is small. For meals and main dishes, 3 g or less per 100 g and not more than 30% of calories from fat
• Saturated Fat: Less than 1 g for the reference amount 15% or less of calories from saturated fat. For meals and main dishes, 1 g or less per 100 g and less than 10% of calories from saturated fat.
• Cholesterol: 20 mg or less for the reference amount and for meals and main dishes, 20 mg or less per 100 grams.
• Sodium: 140 mg or less for the reference amount or per 50 g if the reference amount is small. For meals and main dishes, 140 mg or less per 100g
• Sugars: The term low is not defined for total sugars.

Reduced/Less: Also means lower (fewer in reference to calories). The term modified may also be used. Definitions for meals and main dishes are the same as for individual foods when assessed per 100 grams.

• Calories: At least 25% fewer calories for the reference amount than an appropriate reference food that has not been reduced.
• Total Fat: At least 25% less total fat for the reference amount than an appropriate reference food that has not been reduced.
• Saturated Fat: At least 25% less saturated fat for the reference amount than an appropriate reference food that has not been reduced.
• Cholesterol: At least 25% less cholesterol for the reference amount than an appropriate reference food that has not been reduced.
• Sodium: At least 25% less sodium for the reference amount than an appropriate reference food that has not been reduced.
• Sugars: At least 25% less sugar for the reference amount than an appropriate reference food that has not been reduced.

HeHere is my recap for yesterday.

Daily Dietary Recap-5/6/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1315.26	62.68 g	218.83 g	747.45 mg	18.46 g	12.57%

Joel’s Black Bean Confetti Salad

This healthy salad goes well with an outdoor barbecue or a formal dinner. It is served cold and has black beans, multicolored bell peppers, red onions, and yellow corn in fat-free lime vinaigrette. A generous one cup serving has 97.63 calories, 5.86 g protein, 20.19 g carbohydrates, 4.75 g fiber, .32 g fat, and 81.82 mg sodium.

Ingredients

1 cup dried black beans
1 bay leaf
2 cloves garlic, peeled and halved
1 teaspoon freshly ground black pepper
1/2 teaspoon cumin
1/2 teaspoon ground coriander
pinch of cayenne pepper
1 medium red onion, diced (I have used half red and half Vidalia onion)
1 large bell pepper’s worth of green, red, and orange peppers, diced
1 cup corn kernels (I undercook frozen corn, chill and add to salad)
4 tablespoons red wine vinegar
1 lime, juiced
1/4 teaspoon garlic salt
White pepper to taste
Cayenne pepper to taste

Rinse and clean the beans in a colander with cold water. Cover the beans with cold water and soak overnight or at least 4 hours. Drain, rinse, and return the beans to a pot with bay leaf, ground black pepper, cumin, coriander, garlic, and cayenne pepper. Add 8 cups of water and bring to a boil, simmer until the beans are tender but not falling apart, about 1-1 1/2 hours.

Drain the beans, remove the garlic and bay leaf, and rinse under cold water until chilled. In a large bowl, add the onion, peppers, and corn, to the black beans. Spray lightly with olive oil spray and toss gently. Add the lime juice and seasonings and mix again. Refrigerate before serving to allow the flavors to blend, at least 30-60 minutes. Taste and adjust the seasonings before serving. This recipe makes six generous one cup servings or 8 three-quarter cup servings.

Here is my recap for yesterday.

Daily Dietary Recap-5/5/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1281.83	90.16 g	166.4 g	939.37 mg	21.92 g	15.39%

Low Sodium Barbecue Sauce

In the middle of a diet, there are times when a hunger strikes that is so deep it can only be satisfied by barbecue. Here is the solution. Commercial barbecue sauce is high in sodium (370 mg for a 2 tablespoon serving) so I came up with a low sodium version that is truly satisfying. A two tablespoons serving contains only 52.89 calories and 43.81 mg sodium. It contains no fat, but has 12.14 g carbohydrates.

Ingredients

1 C catsup-no salt added (some of these have potassium salt added, so if you can’t have added potassium, this may not be for you)
2 T apple cider vinegar
2 T Worcestershire sauce
2 T brown sugar
1 T molasses
1 t. Liquid Smoke
Tabasco Sauce to taste, I used 5 splashes
¼ t. ground black pepper
¼ t. garlic powder

Add all ingredients to a small saucepan and bring to a simmer. Simmer for ten minutes while the sauce thickens and become dark and rich, stirring frequently. Recipe makes 9 two tablespoon servings. This recipe doubles well.

Tonight I served it with boneless, skinless chicken breasts roasted in the oven at 400 degrees for 25 minutes with the sauce. This sauce held up very well in the heat of the oven. With a four ounce chicken breast, and the sauce, it contained 192.89 calories, 25 g protein, 12.14 g carbohydrates, 4 g fat, 1.5 g saturated fat, 65 mg cholesterol, and 83.81 mg sodium.

Here is my recap for the last two days.

Daily Dietary Recap-5/3/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1310.17	61.15 g	238.94 g	906.92 mg	21.55 g	14.81%

Daily Dietary Recap-5/4/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1380.6	59.38 g	246.28 g	1144.25 mg	19.05 g	12.41%

Baked Salmon in Dill Sauce on a Bed of Steamed Spinach

Tonight's dinner was a nice salmon filet baked in a mild dill sauce. Preparation was quick and easy and the result was impressive as well as being healthy.

Ingredients

2 filets wild salmon 4 oz. each
12 C raw spinach

Sauce
1/4 C non-fat sour cream
1/2 t. dill
1/2 lemon juiced

Preheat the oven to 350 degrees. Make the sauce by combining 1/4 C non-fat sour cream, about 1/2 t. dried dill, and the juice of 1/2 lemon. Set this aside in the refrigerator so the flavors can blend while rinsing and drying the salmon filets, about 4 ounces each. Wash about 12 cups of spinach and put them in a microwave safe bowl, covered.

Spray an ovenproof container with olive oil spray and spoon in enough sauce to cover the bottom. Place the salmon filets in the container, spoon more sauce over the filets, and put the container in the oven for fifteen minutes. While the salmon is baking, microwave the spinach on high for three minutes. Placed 1/3 of the cooked spinach, about four cups raw, onto each plate and top it with a salmon filet. Sprinkled each salmon filet with paprika and serve with remaining sauce on the side.

This entree' contains 136 calories, 23 g protein, 8.5 g carbohydrates, 4.17 g fat, and 151.25 mg sodium. As pictured with 2/3 C steamed corn, and two corn tortillas, warmed in the oven, the meal contains 286 calories, 28.08 g protein, 49.04 g carbohydrates, 5.33 g fat, 246.5 mg sodium.

Here is my recap from yesterday.

Daily Dietary Recap-5/2/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1121.5	57.42 g	180.76 g	906.25 mg	16.56 g	11.29%

Hooray! I'm Overweight

When I looked at the photographs my colleague took today I didn’t recognize the guy in the pictures, and it was me. Today I weighed in at the fitness center and found that I have lost a total of 41.25 pounds since January 3, 2007. My body mass index (BMI) is now 29.9 so, I am no longer obese; I am officially overweight. I reached my previous goal of losing forty pounds last week; my next goal was to become overweight. Today I reached that goal. As promised I am posting the new photographs. Previously I posted several before pictures. I am fourteen pounds away from my next goal, to become normal according to the pre-1998 BMI. That was the year they lowered the BMI normal rating from 27.4 to 25 and reclassified 30 million Americans as overweight. I don’t buy it for people who exercise. The BMI was designed for a sedentary population and I work out 3-4 days per week. Muscle weighs more than fat, you do the math.

When I looked at the photographs today, I literally didn’t recognize the guy in them. Sure, he was familiar, but he wasn’t the person I see in the mirror every day. This may take some time to get used to. I wonder why everybody else can see it when I can’t. I still see the fat 57 year-old man I became so comfortable with. I bought three new pairs of slacks when the trousers I was wearing became unbearable; that should have given me a clue. I’m on my second belt and when I wear a large T shirt, it is looser than the extra large ones I used to wear. I guess I will have to get used to the new me because if I don’t, the cognitive dissonance between my actual size and my perception could be my undoing causing me to go back to the old size my head is more comfortable with. I’m not going to let that happen.

Here is my recap from yesterday.

Daily Dietary Recap-5/1/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1190.5	45.65 g	205.74 g	1309.5 mg	17.05 g	12.89%

Bananas, Dieting, and Blood Pressure

Bananas are one of my favorite snacks on this low sodium, low fat diet. They are full of flavor, as are most fruits; they are portable, come pre-wrapped, and more importantly are loaded with potassium. As one of my original motivations for going on this diet/exercise regime was to lower my blood pressure without medication, this is an important plus. Bananas are also helpful in preventing leg cramps when exercising in warm weather. One medium banana has 105 calories, .39 g fat, 26.95 g carbohydrates, 3.1 g fiber, a single mg of sodium, and 422 mg potassium.

Potassium, a mineral element, works with sodium to regulate blood pressure. People who eat more potassium have lower blood pressure than those who eat less. So, potassium plays an important role, along with weight reduction and exercise, in lowering blood pressure without medication. Foods that have substantial amounts of naturally-occurring potassium are potatoes, spinach, and squashes (cucurbits) like Hubbard, acorn, zucchini, yellow crookneck, and other summer squashes. Fruits, such as melons, bananas, watermelon, oranges and orange juice are also high in potassium. Most of these potassium-rich foods are low in sodium and in calories.

Fortunately these foods are among my favorites and my blood pressure is now stable in the low normal range. Not everyone who has high blood pressure has the type that responds to a sodium restricted diet, but I count myself fortunate that mine does. Eating well with these healthy foods among our choices is not only delicious, but also therapeutic.

Daily Dietary Recap-4/30/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1212	81.62 g	168.84 g	574.25 mg	24.76 g	18.31%